In this episode of Non-Negotiable Living, Ashley dives deep into the powerful and often overlooked issue of self-sabotage. Have you ever set a goal, started making progress, but then found yourself unconsciously getting in the way of your own success? Whether it’s skipping workouts, falling off track with nutrition, or letting negative thoughts stop you from reaching your goals — self-sabotage can be the silent killer of progress.

Ashley breaks down the psychology behind why we sabotage ourselves, revealing the hidden fears, limiting beliefs, and comfort zones that hold us back. Learn the 5 most common ways self-sabotage shows up in your fitness and health journey, and discover actionable strategies to break free from these patterns.

From procrastination to perfectionism, and negative self-talk to fear of success, this episode will help you recognize and overcome the roadblocks you’re creating in your own life. Get the tools and mindset shifts you need to take consistent action and stay on track with your goals, without the fear of failure holding you back.

Tune in to understand why it’s not about being lazy or undisciplined — it's about rewiring your brain and setting yourself up for lasting change. You are capable of success, and you deserve to achieve your goals!

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In this episode of Non-Negotiable Living, Ashley tackles one of the biggest myths in the health and fitness industry—carbs are not the enemy. If you’ve been led to believe that cutting carbs is the fastest way to lose weight or that simple carbs like white rice and bread are inherently bad, this episode is for you!

Ashley breaks down the science behind simple and complex carbs, discusses the misconceptions surrounding food comparisons like white vs. brown rice and sweet potatoes vs. white potatoes, and explains why cutting carbs often leads to rapid water weight loss, not fat loss. She dives into the essential role carbs play in your body’s function, including supporting brain health, gym performance, and hormone regulation.

By the end of this episode, you’ll understand that carbs are an important part of a healthy diet, and cutting them isn’t necessary for sustainable fat loss. Learn how to incorporate a mix of simple and complex carbs into your routine, prioritize protein and fiber, and focus on a calorie deficit for lasting results.

If you’ve been fearing carbs, it’s time to shift your mindset and get back to balance. Tune in and find out how to enjoy carbs without guilt and still achieve your health and fitness goals!

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In today’s episode of Non-Negotiable Living, Ashley dives deep into the challenges women face when it comes to weight loss. She explains why weight loss feels harder for women, and it’s not just about calories in, calories out. The real culprit? Hormonal fluctuations throughout the menstrual cycle.

Ashley breaks down each phase of the cycle — from the menstrual phase to the luteal phase — explaining how these hormonal shifts impact weight, hunger, energy levels, and workouts. She provides practical advice on how women can track their cycle, work with their body, and avoid the frustration that comes with the unpredictable scale fluctuations.

Learn how to handle the scale without letting it control your mindset, and why understanding your body's natural rhythm is key to sustainable fat loss. If you’re tired of fighting your body and ready to embrace a balanced approach to weight loss, this episode is for you! Tune in to learn how to work with your hormones, not against them.

Don't forget to share this episode with a friend who could use these insights and help normalize the conversation around hormones and weight loss for women.

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In this episode of Non Negotiable Living, Ashley dives into the world of macronutrients (macros) and why they are essential for achieving balanced nutrition and sustainable fat loss. She explains what macros are—proteins, fats, and carbohydrates—and the crucial role each plays in supporting muscle growth, brain function, and overall health.

Ashley discusses the importance of protein in building muscle and boosting metabolism, the role of carbs as the body’s preferred energy source, and why fats are necessary for hormone production and overall well-being. She also highlights the common misconception that cutting carbs is the key to fat loss, explaining how it often results in temporary water weight loss rather than true fat loss.

She emphasizes the importance of balance in your diet and how focusing on calories, protein, and fiber can lead to long-term success without the need for restrictive diets. Finally, Ashley reminds listeners that making nutrition simple and sustainable is the key to enjoying life while achieving health goals—especially as we age and aim for longevity and functional independence.

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In this episode of Non Negotiable Living, Ashley discusses the powerful benefits of creatine, a supplement traditionally associated with bodybuilders but highly beneficial for everyone. While creatine is known for promoting muscle growth and strength, Ashley dives into its far-reaching effects, such as enhancing cognitive function, aiding in athletic performance, and even its potential neuroprotective benefits.

She explores how creatine can support brain health, particularly during periods of mental fatigue, and its promising role in preventing neurodegenerative diseases like Parkinson's and Alzheimer's. Ashley also addresses common misconceptions about creatine, especially regarding its role in women’s health. Creatine supplementation can help women gain lean muscle mass, improve metabolism, reduce the risk of osteoporosis, and achieve better functional independence as they age—without the fear of becoming overly bulky.

In this episode, Ashley emphasizes that women should embrace creatine and strength training for improved longevity, better body composition, and overall health.

Discount Link For My Favorite Creatine Products - Legion

legionathletics.rfrl.co/wgv8q

Sources:

• "Creatine Supplementation in Women's Health: A Lifespan Perspective" – Link
• "Effects of Creatine Supplementation on Brain Function and Health" – Link
• "Risk of Adverse Outcomes in Females Taking Oral Creatine Supplementation" – Link

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In this episode of Non Negotiable Living, Ashley dives deep into why the Weight Watchers points-based system might not be the best solution for long-term weight loss. While the system offers a way to track food intake, it doesn't teach you the full nutritional value of your meals, leaving you missing out on vital education about how food fuels your body.

Ashley explores how Weight Watchers' "zero-point foods" can be misleading and why understanding macronutrients (proteins, fats, and carbs) is crucial for achieving sustainable weight loss. She discusses the importance of mindful eating, portion control, and why a balanced approach to nutrition is key to your health and fitness goals.

If you're tired of quick-fix diets and want to make lasting changes, this episode is for you! Watch to learn the practical tips and solutions for tracking macros, achieving fat loss, and living a balanced, sustainable lifestyle.

What You’ll Learn in This Video:

• Why Weight Watchers' points system can mislead your nutrition goals
• The dangers of "zero-point foods" and overeating healthy options
• How to track your macros for better weight loss results
• The importance of balanced meals with proteins, fats, and carbs
• Sustainable strategies for fat loss and mindful eating

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Leave a comment below:

What has your experience been with Weight Watchers or other points-based systems? Have you tried tracking macros? Let us know in the comments!

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In this episode of Non Negotiable Living, Ashley explores the transformative practice of fasting, specifically the benefits of a 36-hour fast. While intermittent fasting is popular, Ashley dives into the deeper, long-term benefits of fasting for 24-48 hours, including improved cellular repair, increased mental clarity, enhanced metabolic health, and spiritual growth. She explains how a 36-hour fast triggers ketosis and autophagy, vital for detoxification and reducing inflammation. Ashley also shares practical tips for beginners, emphasizing hydration, rest, and gradual fasting progression. Whether for physical healing or spiritual renewal, this episode provides insight into how fasting can reset both your body and mind.

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In this episode of Non Negotiable Living, Ashley dives into the incredible benefits of sauna use and why it should be a part of your wellness routine. From improving cardiovascular health to boosting muscle recovery and mental well-being, saunas offer a range of science-backed health benefits. Ashley explains the history of saunas, their role in detoxification, and how regular use can even increase longevity. She also shares tips on how to incorporate sauna sessions into your routine, including ideal temperature ranges, session lengths, hydration tips, and the importance of consistency. Whether you're new to saunas or a seasoned user, this episode will inspire you to make saunas a powerful tool in your self-care and recovery practices.

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In this episode of Non Negotiable Living, Ashley debunks the common myth of spot reduction— the idea that you can target fat loss in specific areas of your body through localized exercises. She explains the science of fat loss, emphasizing that fat reduction happens all over the body when you create a calorie deficit, not just in one specific area. Ashley shares practical tips for achieving sustainable fat loss, including the importance of strength training, consistency, and a balanced diet. She also discusses how exercise, especially walking and strength training, helps preserve muscle and boost metabolism, ultimately contributing to healthier, long-term fat loss.

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In this episode of Non Negotiable Living, Ashley explores the powerful ripple effect that your actions have on the people around you. As women, we are often the foundation of our households, and our choices—whether in eating habits, exercise, confidence, or self-talk—set the tone for those we love and work with. Ashley emphasizes how leading by example in everyday actions can inspire change, from your children and spouse to your coworkers and friends. She also talks about the importance of consistency over perfection, celebrating small victories, and being intentional about the impact you're making. The episode is a reminder that even if you don’t see immediate results, your influence is shaping the world around you, especially for the next generation.

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