Good to Great

If judgment or criticism has ever held you back from showing up as your full self, this one’s for you.

Ash dives into the mindset shifts that helped her stop caring what others think, step into her confidence, and start becoming her.

Learn how to use your past growth as proof that you’re capable of more than you realise and how to start taking aligned action toward your next level.

Find more here - www.instagram.com/coachedby.ashmurph

In this solo episode, Ash reflects on 25 years of life, growth, and lessons learned — the real, raw kind that come from doing the work, failing forward, and backing yourself even when no one else does.

If you’ve ever felt “behind,” played it small, or doubted whether you’re capable of more, this episode will remind you of your power and give you the perspective shift you need to take bolder action.

Listen in to learn:

💪 How to build unshakable self-belief

🚫 The truth about boundaries, failure, and commitment

💭 Why fear is only an inch deep (and how to walk through it)

🔥 Why eliminating Plan B is the fastest way to achieve your goals

This is your reminder that you are capable of so much more than average and your best life starts the moment you decide to stop tiptoeing through it.

Confused about calories and macronutrients? In this episode of Good to Great, I break down what calories are, what macros (protein, carbs, and fats) mean, and why they matter for your goals — whether you want to lose body fat, build muscle, or just feel healthier in your own skin.

You’ll learn:

• What calories actually are and how your body uses them for energy

• The role of protein, carbs, and fats in your diet

• Why carbs aren’t the enemy (and how they fuel your workouts and brainpower)

• How protein helps with fat loss, muscle maintenance, and keeping you fuller for longer

• Why healthy fats are essential for hormone balance and long-term health

• The truth about alcohol calories..! 🫣

This is the straightforward, no-fluff guide to understanding calories and macros so you can confidently fuel your body, hit your goals, and build lasting results.

✨ Follow me on Instagram @coachedby.ashmurph for more tips on nutrition, training, and mindset.

Www.instagram.com/coachedby.ashmurph

In this episode of Good to Great, I sit down with the inspiring @sarahL0uise a twin mum, small-town creative, and powerhouse behind three thriving businesses.

We dive into her journey of wearing many hats, from her early days of vlogging to stepping into coaching and building a regional content hub that connects people through thrift markets and book clubs. Sarah shares how her mindset has been the driving force behind both personal and business growth, and how she continues to reinvent herself by always being up to something new.

You’ll hear us unpack:✨ How Sarah transitioned from vlogging into coaching and entrepreneurship✨ The role mindset plays in turning ideas into reality✨ Creating real community connections in a small town✨ What it’s like balancing motherhood (with twins!) and multiple businesses✨ Why taking action — even messy action, is the secret to achieving greatness

If you’ve ever felt the pull to do more, create more, or be more, Sarah’s story will inspire you to chase your own ideas and trust the process of growth 👏

You can find Sarah through the following links ⬇️

Instagram - https://www.instagram.com/sarahl0uise

TikTok - https://www.tiktok.com/@sarahhl0uise?_t=ZN-8ziWxDTKrnK&_r=1

You can find me (Ash) - www.instagram.com/coachedby.ashmurph

Every like, subscribe and rating truly means so much to me so if you enjoyed today's episode please show some love ❤️ 🥰

Looking to build muscle and lose fat at the same time? In this episode I'm breaking down body recomposition step-by-step so you can achieve that strong, toned look you actually want. We cover how to set calories for recomp, why high-protein nutrition matters, how to train with progressive overload, and the lifestyle levers (sleep, recovery, stress) that make or break your results. If you’ve ever felt confused by the scale, or stuck in all-or-nothing dieting, this one’s for you. We are covering;

• What body recomposition is (and how it differs from weight loss or bulking)

• How to set calories and macros for recomp

• Why eating too little stalls muscle gain (and how to find your sweet spot)

• The training formula: structured programming + progressive overload

• Measurement that actually matters - not just the scale!

• Stress, sleep, and recovery: the underrated keys to faster, sustainable change

• The mindset & identity shift that keeps you consistent long-term

If you’re ready to walk into summer feeling strong AF, building muscle while dropping body fat—DM me on Instagram (@coachedby.ashmurph) to get a tailored training and nutrition plan or join my tone and sculpt training program!

Keywords: body recomposition, build muscle and lose fat, high protein diet, calorie deficit vs maintenance, women’s strength training, progressive overload, macros for recomp, stress and sleep for fat loss, how to measure progress without the scale.

Ever wish your energy, workouts and cravings made more sense each week? In this episode I sit down with menstrual cycle coach Aimee Monaco to unpack the real science (no myths) behind the four cycle phases — menstrual, follicular, ovulatory and luteal and show you how to actually use that info in everyday life.

We cover:

• What each phase feels like and why (energy, sleep, appetite, focus)

• How to structure nutrition, your lifestyle and work around your cycle

• Simple tracking tips so you stop guessing and start syncing

• When to push, when to rest, and how to plan your month for better results

Press play if you’re ready to stop fighting your hormones and start using them. Find Aimee on instagram @aimeemonaco_ and DM me @coachedby.ashmurph with your biggest takeaway — I want to hear your cycle wins!

Today I am chatting all things training, discipline and failures with my best friend Grace, I am so excited to share this with you all and give you a little insight into Grace's training and backstory of how she has ended up where she is today!

Grace took out first place in her age group in her first ever ironman earlier this year and is currently training for her Ironman at the Kona World Champs. She has a dedication like no other and you will absolutely walk away from this episode with a fire to push yourself a little harder!

You can find Grace on instagram @graceschumacherfit and myself @coachedby.ashmurph 💙

Ever feel stuck on repeat—no matter how hard you work, you keep ending up in the same spot? In this episode of Good to Great, I unpack how your self-identity (your subconscious “thermostat”) dictates every choice you make—from your workouts to your business moves—and why you’re actually living based on what you think others think about you. Tune in to learn:

• How your identity thermostat keeps you locked at familiar habits

• Why changing your mindset starts with action you can take today

• Simple strategies to reset your internal thermostat and step into the person you want to become

Press play, start rewiring your identity, and let your new identity drive your next level! Find me on Instagram @coachedby.ashmurph —DM me your biggest insight!

Ever wonder why, just when you’re crushing your goals, you somehow derail yourself? In this episode of Good to Great, I’m unpacking the real roots of self-sabotage—why your brain mistakes change for danger, how “safe” routines keep you stuck, and what it takes to consciously interrupt the cycle.

Press play, start catching yourself before you slip, and DM me your biggest takeaway. Let’s end the self-sabotage spiral together!

Find me on Instagram @coachedby.ashmurph 💓

Ever wondered what it takes to step on stage for the first time and walk away with your FMG Pro status? In this episode, I sit down with my best friend Lauren Clemens to unpack her unbelievable debut: from rookie nerves to pro status in one show. We get into her experience and what it took to truly go from good to great and the lessons she learned along the way. Hit play for the ultimate blueprint on how to turn a first-time trial into a pro triumph—and don’t forget to follow Lauren on Instagram @prep.with.loz to see where her journey takes her next!

To stay up to date on the pod and all things health, mindset + fitness follow my gram @coachedby.ashmurph