In this episode, Brad and I kick things off with a little behind-the-scenes banter (as usual) before jumping into this week’s questions - all focused around real life meets fat loss and training.

If you’ve been on holidays, felt a bit fluffy during a reverse, or wondered if you're training “right”... this one’s for you 👇

1. Is it better to miss the rep range when increasing weights, or lift less to stay within the range?
2. While on holidays, is it okay to rely on protein powder?
3. How important are steps for fat loss?
4. What’s the best way to track meals while travelling?
5. How do you avoid feeling chonky at the top of a reverse diet?

The most valuable thing to a podcast is sharing your thoughts through a written review and a 5-Star Rating - it's the ultimate gift! If this episode left you inspired, we'd absolutely love just 1 minute of your time to leave your valuable rating and review.
Your feedback means the world to us!

Click here the link below to download your FREE Fat Loss Guide

To follow us:

Ash: https://www.instagram.com/ash__lane/
Brad: https://www.instagram.com/trainwithbrad/

And to follow more on our journey across Aus - make sure you're following: https://www.instagram.com/thelanewayontour/

To register for our FREE 5-Day Fat Loss Forever Challenge:

Join here: https://www.ashlane.com.au/

In today’s episode we’re diving into one of the biggest challenges women face every single year… Christmas. More food, more events, more alcohol, less routine and a whole lot of guilt that absolutely nobody needs.

I’m giving you 10 simple, realistic, actually-doable tips to help you enjoy Christmas without blowing out, spiralling or feeling like you’re starting again in January.

We cover things like:
• how to use calorie management the smart way
• planning your protein the easy way
• how to handle back to back events
• the truth about holiday weight fluctuations
• what to do when the wheels fall off
• choosing your non-negotiables
• how to make Christmas food work for you, not against you

This episode will help you stay grounded, stay consistent and still enjoy all the things you love about the festive season without the typical fat gain that catches most people out.

Tune in, take notes, and get your green ticks where you can.

The most valuable thing to a podcast is sharing your thoughts through a written review and a 5-Star Rating - it's the ultimate gift! If this episode left you inspired, we'd absolutely love just 1 minute of your time to leave your valuable rating and review.
Your feedback means the world to us!

Click here the link below to download your FREE Fat Loss Guide

To follow us:

Ash: https://www.instagram.com/ash__lane/
Brad: https://www.instagram.com/trainwithbrad/

And to follow more on our journey across Aus - make sure you're following: https://www.instagram.com/thelanewayontour/

To register for our FREE 5-Day Fat Loss Forever Challenge:

Join here: https://www.ashlane.com.au/

In this episode...
Brad and I kick things off with our usual banter - a bit of life, a bit of laughs, and some chat about what’s going on behind the scenes (including a few things we probably weren’t meant to say out loud 😅).

Then we jump into this week’s community questions - and they were GOOD:

1. Is it okay to have coffee on an empty stomach?
   We get this one a lot! I share my personal thoughts, how it impacts different people (hint: it depends).
2. How to stop getting teased for tracking your calories
   We talk about how to navigate comments from friends, family, or co-workers who don’t get it - and why your goals are valid.
3. What is the healthiest diet according to science?
   Is it Mediterranean? Plant-based? Paleo? Carnivore? We look at what actual research says (and what that means for you).
4. Should you do cardio or weights first at the gym?
   We break down what the ideal order is based on your goal - whether it’s fat loss, fitness, or strength.
5. How to get jacked without going to the gym
   Can it be done? 100% yes. But there’s a right way to approach it. We give tips for training at home, minimal equipment, and still making serious progress.

The most valuable thing to a podcast is sharing your thoughts through a written review and a 5-Star Rating - it's the ultimate gift! If this episode left you inspired, we'd absolutely love just 1 minute of your time to leave your valuable rating and review.
Your feedback means the world to us!

Click here the link below to download your FREE Fat Loss Guide

To follow us:

Ash: https://www.instagram.com/ash__lane/
Brad: https://www.instagram.com/trainwithbrad/

And to follow more on our journey across Aus - make sure you're following: https://www.instagram.com/thelanewayontour/

To register for our FREE 5-Day Fat Loss Forever Challenge:

Join here: https://www.ashlane.com.au/

We open with our usual chit chat and then move into this weeks Q&A.

1. How do you figure out what your long‑term maintenance calories should actually be?
2. What’s one piece of fitness advice we used to believe but now think is total rubbish?
3. What to do when you’ve been “good” all week but still aren’t seeing results
4. How to tell if you’re eating too much or not enough when trying to lose fat
5. What to do when your partner isn’t supportive of your goals

The most valuable thing to a podcast is sharing your thoughts through a written review and a 5-Star Rating - it's the ultimate gift! If this episode left you inspired, we'd absolutely love just 1 minute of your time to leave your valuable rating and review.
Your feedback means the world to us!

Click here the link below to download your FREE Fat Loss Guide

To follow us:

Ash: https://www.instagram.com/ash__lane/
Brad: https://www.instagram.com/trainwithbrad/

And to follow more on our journey across Aus - make sure you're following: https://www.instagram.com/thelanewayontour/

To register for our FREE 5-Day Fat Loss Forever Challenge:

Join here: https://www.ashlane.com.au/

We open with our normal chit chat, and then get stuck into this weeks Q&A. 

1. How to maximise muscle gain when you’ve got gut issues
2. What’s the ideal number of exercises for building muscle?
3. Can you get leaner and hit PBs at the same time — or is that just wishful thinking?
4. What’s the healthiest alcohol choice? (We’re talking real-life balance here!)
5. Does electric muscle stimulation actually do anything for muscle growth?

The most valuable thing to a podcast is sharing your thoughts through a written review and a 5-Star Rating - it's the ultimate gift! If this episode left you inspired, we'd absolutely love just 1 minute of your time to leave your valuable rating and review.
Your feedback means the world to us!

Click here the link below to download your FREE Fat Loss Guide

To follow us:

Ash: https://www.instagram.com/ash__lane/
Brad: https://www.instagram.com/trainwithbrad/

And to follow more on our journey across Aus - make sure you're following: https://www.instagram.com/thelanewayontour/

To register for our FREE 5-Day Fat Loss Forever Challenge:

Join here: https://www.ashlane.com.au/

We open with our usual chit chat, Brad talks about his hair transplant and how that relates to your fat loss journey. 

Then we go into our Q&A for the week:

1. Can I reach my goal with a meal plan instead of tracking?
2. How do I know if I’m gaining muscle or fat?
3. I trained hard and now I can’t walk — how do I recover faster from squats?
4. Is bodyweight training actually effective for building muscle?
5. I’m in a deficit and the scale has stopped moving — what should I do?

The most valuable thing to a podcast is sharing your thoughts through a written review and a 5-Star Rating - it's the ultimate gift! If this episode left you inspired, we'd absolutely love just 1 minute of your time to leave your valuable rating and review.
Your feedback means the world to us!

Click here the link below to download your FREE Fat Loss Guide

To follow us:

Ash: https://www.instagram.com/ash__lane/
Brad: https://www.instagram.com/trainwithbrad/

And to follow more on our journey across Aus - make sure you're following: https://www.instagram.com/thelanewayontour/

To register for our FREE 5-Day Fat Loss Forever Challenge:

Join here: https://www.ashlane.com.au/

⚠️ Trigger Warning:
At the start of this episode, we discuss a real-life situation where Ash was approached by a man in public and how that led to a broader chat about women's safety, walking alone, and why it’s not the same experience for men. Please skip ahead if this topic feels too confronting today.

We talk through other chit chat before heading in to this weeks Q&A.

1. Can you share your morning routine? 

2. I get scale sads. How can I overcome this 

3. Should you focus on diet or exercise first for fat loss? 

4. Does tempo really matter? 

5. What to do if you’re gaining weight in a reverse diet? 

The most valuable thing to a podcast is sharing your thoughts through a written review and a 5-Star Rating - it's the ultimate gift! If this episode left you inspired, we'd absolutely love just 1 minute of your time to leave your valuable rating and review.
Your feedback means the world to us!

Click here the link below to download your FREE Fat Loss Guide

To follow us:

Ash: https://www.instagram.com/ash__lane/
Brad: https://www.instagram.com/trainwithbrad/

And to follow more on our journey across Aus - make sure you're following: https://www.instagram.com/thelanewayontour/

To register for our FREE 5-Day Fat Loss Forever Challenge:

Join here: https://www.ashlane.com.au/

We start with our usual 30 minute chit chat before moving into our Q&A.

1. What made Brad realise Ash was really onto something with her health and fitness journey?

2. When is the best time of year to be in a calorie deficit?

3. I’ve just started fat loss – is now the right time to take creatine?

4. What happens if I don’t hit my daily protein target – will it affect muscle growth?

5. Is BMI worth paying attention to, or should we just ignore it?

The most valuable thing to a podcast is sharing your thoughts through a written review and a 5-Star Rating - it's the ultimate gift! If this episode left you inspired, we'd absolutely love just 1 minute of your time to leave your valuable rating and review.
Your feedback means the world to us!

Click here the link below to download your FREE Fat Loss Guide

To follow us:

Ash: https://www.instagram.com/ash__lane/
Brad: https://www.instagram.com/trainwithbrad/

And to follow more on our journey across Aus - make sure you're following: https://www.instagram.com/thelanewayontour/

To register for our FREE 5-Day Fat Loss Forever Challenge:

Join here: https://www.ashlane.com.au/

We start with our usual chit chat, before moving into the Q&A. 

1 - What to do if you’re struggling eating SO much food? 

2 - How did you start your podcast? What equipment do you have? 

3 - How do I fix tennis elbow? 

4 - How are you going with your MS? 

5 - Why do people live on low calories when they could just reverse diet? 

The most valuable thing to a podcast is sharing your thoughts through a written review and a 5-Star Rating - it's the ultimate gift! If this episode left you inspired, we'd absolutely love just 1 minute of your time to leave your valuable rating and review.
Your feedback means the world to us!

Click here the link below to download your FREE Fat Loss Guide

To follow us:

Ash: https://www.instagram.com/ash__lane/
Brad: https://www.instagram.com/trainwithbrad/

And to follow more on our journey across Aus - make sure you're following: https://www.instagram.com/thelanewayontour/

To register for our FREE 5-Day Fat Loss Forever Challenge:

Join here: https://www.ashlane.com.au/

We start with our usual chit chat for the first 20ish minutes of the podcast before getting into the questions for this episode. 

1. If you could only have 5 apps on your phone, what would they be?
2. What do you do about negative self-talk? I feel like it’s holding me back.
3. What’s the best way to get a 6 pack?
4. What is progressive overload when training?
5. Would you recommend a moderate deficit or an aggressive deficit?

The most valuable thing to a podcast is sharing your thoughts through a written review and a 5-Star Rating - it's the ultimate gift! If this episode left you inspired, we'd absolutely love just 1 minute of your time to leave your valuable rating and review.
Your feedback means the world to us!

Click here the link below to download your FREE Fat Loss Guide

To follow us:

Ash: https://www.instagram.com/ash__lane/
Brad: https://www.instagram.com/trainwithbrad/

And to follow more on our journey across Aus - make sure you're following: https://www.instagram.com/thelanewayontour/

To register for our FREE 5-Day Fat Loss Forever Challenge:

Join here: https://www.ashlane.com.au/