Are you ready to take your fitness journey to the next level? In this episode, we’re diving into the concept of progressive overload—what it is, why it’s essential, and how to apply it to your workouts for steady, sustainable gains. Whether you’re just starting out or looking to refine your approach, progressive overload is the key to building strength, muscle, and confidence over time.

We’ll break down how to implement this training principle, explore the RPE (Rate of Perceived Exertion) and RIR (Reps in Reserve) scales to measure effort, and discuss research-backed strategies that especially benefit women. Plus, we’ll cover the importance of deloading, recovery, and how progressive overload helps prevent injury—so you can train smarter, not harder. Tune in for real-life examples, practical tips, and the science behind your best results yet!

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Flu season is upon us, and in this episode, we're diving into how to prepare and protect yourself! We explore homeopathic remedies, share some classic old wives' tale solutions, and break down the over-the-counter medications that can be handy to keep in your cabinet.

We referenced a previous episode we did on how to prep for the flu season here.

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This week's episode is all about setting up your diet for the holidays! We know how easy it can be to get derailed during these festive months, only to find yourself making New Year’s resolutions out of frustration. But it doesn’t have to be that way! In this short and sweet episode, we’re sharing practical tips you can start using today to stay on track, enjoy the season, and set yourself up for success. Tune in now and start the New Year feeling strong!

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In this episode of our diet series, we focus on how to tailor your calories and macros for managing autoimmunity. Whether you're looking to reduce inflammation, support your immune system, or manage symptoms, we’ll guide you through the dietary adjustments that matter most. We also discuss how your exercise routine should complement your nutrition for better results, helping you strike the right balance between recovery and movement. Tune in to learn how to optimize your health and fitness while navigating the challenges of autoimmunity!

LISTEN TO OUR AUTO IMMUNITY EPISODES- 

Episode 1

Episode 2

Episode 3

Episode 4

Episode 5

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In this episode, we tackle the unique challenges and opportunities women face during peri and post menopause. From goal setting to creating realistic expectations, we cover everything you need to know about adjusting your fitness and nutrition strategies during this time of life. We’ll explore what changes to expect, how to tailor your diet for optimal health, and the key areas you should focus on to feel strong and confident as your body transitions. This episode is all about empowering women with the knowledge they need to thrive!

Hormone Episode

Protein Episode

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In this first episode of our calorie and macro series, we dive into the essentials of setting up your nutrition for specific health and fitness goals. Whether you're looking to lose weight or gain lean muscle mass, we’ll guide you through the foundational steps of calculating calories and macros to fit your unique needs. 

This episode is tailored for individuals who are relatively healthy, with no known concerns, and ready to fine-tune their nutrition to reach their fitness goals. 

Join us as we break down practical tips and strategies to help you optimize your results!

Protein Episode, Part 1

Protein Episode, Part 2

Meal Prepping + FREE Meal Plan

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In this episode, we take a deeper dive into the many uses of low-dose naltrexone (LDN), exploring the exciting potential in treating conditions such as autoimmunity, neurological disorders, chronic pain, and even compulsive behaviors like addiction and binge-eating disorder. We also discuss who should avoid taking LDN and why.

Additionally, we provide tips on how to approach your primary care physician (PCP) about LDN in a respectful and informed way. If you're curious about LDN’s broad therapeutic potential, this episode will give you the insights you need!

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In this episode, we dive into the power of meal prepping and why it’s a game-changer for reaching your health and fitness goals. 

We walk you through Ashley’s Pick & Choose Meal Prep Guide, a simple, step-by-step plan that takes the guesswork out of building balanced meals. From picking the right proteins, carbs, and fats to mapping out a sample day of eating, this guide helps you streamline your nutrition with ease. We also tackle some of the most common food pitfalls that can derail your progress. 

Whether you're a meal prep newbie or looking to refine your routine, this episode has you covered!

Grab your FREE Pick & Choose Meal Prep Guide HERE!

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In this episode we’re diving into the kitchen to explore the essentials of cooking that will take your meals from bland to bold without adding unnecessary calories. Whether you’re a seasoned cook or a kitchen newbie, you’ll learn the must-have spices that work for almost any dish, from meats to veggies to starches. We’ll also discuss how to enhance flavor with salsas, chilis, and spice combinations that pack a punch of flavor.

Tune in to get practical cooking tips, flavorful inspiration, and the tools you need to stay on track with your fitness goals. Don’t miss this episode—it’s time to spice up your journey to a healthier you!

WELL FED WEEKNIGHTS

WELL FED

WELL FED 2

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