Shows
The Empowered with Ash PodcastRaeven Blair: The Secret to Success is... GratitudeToday, the lovely Raeven Blair joins me on the pod! Raeven is a friend and fellow fitness/nutrition coach. She gets raw and vulnerable on the pod sharing her story with us. From overcoming an eating disorder to experiencing homelessness to battles with mental health. Raeven shares with us how each adversity has shaped her outlook on life... which is to simply be grateful and control what you can. You'll leave this episode feeling inspired and fired up to chase after your goals and use gratitude as your secret weapon to success just like Raeven. TRIGGER WARNING: t...2025-06-0937 minThe Empowered with Ash PodcastLydia Rose: Glowing From The Inside OutIn this week's episode, the lovely Lydia Rose joins me on the pod to chat all about skin care!! What viral tik toks are myth vs fact? How important is sunscreen? and what do we need to be doing to have glowing healthy skin?? Lydia answers all these questions and MORE. Such a fun episode and so informative.You can find Lydia on instagram and tiktok at @theegeminiglow and at glow studios in Ashburn, VAhttps://linktr.ee/theegeminiglow?utm_source=linktree_profile_share2025-04-2146 minThe Empowered with Ash PodcastCultivating Confidence in Yourself and Your BodyIn this week's episode, I talk about how confidence is NOT just a mindset... it is so much more multifaceted. As someone who has been insecure and uncomfortable in her body at her largest and her leanest... in my healing journey I have learned what confidence TRULY IS beyond the aesthetics. From how you take care of your body, to building self trust, to stepping in to an identity that actually serves you. Give this a listen to learn how to start cultivating confidence within yourself and your body. 2025-04-1521 minThe Empowered with Ash PodcastTransitioning off Hormonal Birth Control After 10 Years ft. Jamie ReneeJamie Renee is back on the pod! We talk about our experiences transitioning off hormonal birth control after a DECADE of being on it. Jamie, who is now a functional health practitioner, educates us on what happens to your body when you are on hormonal birth control for long periods of time, how to support your body when transitioning off of it and how to navigate life and your menstraul cycle post hormonal birth control. The purpose of this conversation is to educate you and empower you to understand your body on a deeper level while also sharing our...2025-04-0749 minThe Empowered with Ash PodcastDr. Shirlea North: Pelvic Health 101In this week's episode, Dr. Shirlea North joins me on the pod! She is the CEO and founder of NorthStar Physical Therapy, LLC. Shirlea teaches us about the importance of pelvic and lymphatic health in every stage of life as a woman. From intimacy with your partner, to prenatal/ post partum health, all the way to experiencing menopause and postmenopause..we cover it all! You will learn from this podcast that your pelvis is quite literally the keystone of the body and has a huge impact in to your overall health and well-being. You can connect with S...2025-02-2400 minThe Empowered with Ash PodcastMaking a Come Back When Life "Happens"In this week's episode I talk about making a come back when life "happens" and throws you a curve ball... it could be recovering from an injury, changing jobs, life stressors increasing, navigating life post-partum... the list goes on and on...Whatever life event has you feeling like you are "10 steps back" from where you were and has taken you off course from your original plans and goals... I talk you through how you're going to make a COME BACK and stop feeling stuck and a victim to your circumstances. Seasons like this can be difficult to navigate...2024-11-0424 minThe Empowered with Ash PodcastHannah Boller: Your Body Isn't Broken... Your Approach IsIn this episode, one of my phenomenal client's Hannah Boller, joins me on the pod! Hannah is an absolute ray of sunshine! She gets vulnerable with us and shares her struggles with weight loss over the last decade and how she had deemed her body "broken" before we started working together. Now that we have been working together for a few months she shares her transformation physically and mentally so far and how she has proved to herself she is not broken at all... she just needed a different approach and support. For the woman trying "everything" and exhausted...2024-10-1049 minThe Empowered with Ash PodcastHow to Stop Obsessing Over the ScaleIn this week's episode, I talk about why the scale fluctuates, how your dream body likely won't match your dream scale number and how to create a healthy and neutral relationship with the scale. 2024-09-0217 minThe Empowered with Ash PodcastSo you hit a plateau... now what?!In this week's episode, I talk about why we hit plateaus on our fat loss journey, how to avoid hitting them as frequently in the future AND how to exit your current plateau and keep progess moving forward. If you are a woman who has lost 20-50+ lb on your own and now feel like you have hit a WALL and don't know what to do next... this episode is for you!2024-08-2630 minThe Empowered with Ash PodcastLife Post Partum ft Sarah Martinez SepanskiIn this week's episode we have a returning guest, the one and only Sarah Martinez Sepanski! She follows up from her first time on the pod sharing with us how her lifestyle shifted in her third trimester of pregnancy, her unique birth story, how her fitness routine changed the game when it came to labor and delivery, and what she DIDN'T see coming post partum. She also shares the joys of being a new mom, as well as the hardships of prioritizing her own wellness while navigating this new season of life. 2024-08-121h 04The Empowered with Ash PodcastLyndsey Morris: Getting Fit While Working 12 Hour ShiftsThis week, the lovely Lyndsey Morris joins me on the pod! She is a Registered Respiratory Therapist and online health and fitness coach who specializes in helping healthcare workers prioritize themselves and get hot and healthy while working 12 hour shifts! Even if you feel like it is IMPOSSIBLE to create change in the healthcare enviornment, Lyndsey reassures you it IS posisble for you to change your life. You can find Lyndsey on instagram @lyndseymorrisfitYoutube: @chelseyhallbladeAnd at her team's coaching website www.slaysquadcoaching.com 2024-08-0531 minThe Empowered with Ash PodcastMaintaining Progress on Vacation & Enjoying it GUILT FREE!In this week's episode, I talk you through how to maintain progress on vacation and ditch any feelings of guilt and obsession on your trip. From hyper fixating on movement and nutrition to finding freedom and learning to be present... give this episode a listen for how to feel your best on your next trip WITHOUT losing progress!2024-07-2226 minThe Empowered with Ash PodcastCandid Thoughts on 2024 Fitness Trends ft. Lexi & Caleb!!Is pilates in and weight lifting out? Is cold plunging the secret to a stronger mind? Is intermittent fasting an effective weight loss method? Does cycle syncing really matter? Should you jump on the ozempic craze?Click here to find out all the answers and much more As me and two of my former colleagues and friends in the fitness industry discuss the latest 2024 fitness trends and our expertise and opinion on what is in for helping your health and goals this year vs outAND be prepared to laugh and have fun, b...2024-07-151h 13The Empowered with Ash PodcastJamie Renee: Strength Gains & Brain GainsIn this week's episode, my coach joins me on the podcast! Jamie is a wealth of knowledge in the fitness and wellness industry. She is a personal trainer, nutrition coach, hormone specialist and is currently working towards becoming a functional health practitioner. Her passion lies in fitness programming, helping women get strong af and helping other coaches level up their coaching approach to better serve their clients. In this episode, we chat about how and why to build muscle as a woman... why you WON'T get bulky if you lift weights... Why you need to eat MORE to tone...2024-07-0958 minThe Empowered with Ash PodcastMy Experience Being 6 Months Caffeine FREEIn this week's episode, I talk about my experience going on a caffeine detox that ended up turning in to a lifestyle change for me. I talk you through the pros and cons of my experience, what I learned about my body, and how it has affected my daily life.2024-07-0121 minThe Empowered with Ash PodcastJen Bourgeois: The Importance of Sleep & Nervous System RegulationIn this week's episode, PharmD Jen Bourgeois, joins me on the pod! She is a National Award Winning Health Authority with advanced training in nutrition, medicine, integrative health, and nervous system regulation. She is the CEO of Well & Free and the founder of the STRESSED MOM®️ Protocol. Dr Jen is a Fellow with the American Institute of Stress and StressMaster International Associate. She has over 20 years of experience in the health and wellness industry. Dr. Jen is also a speaker and author who has been featured in Fox News, ABC News, US News & World Report, Bloomberg, Forbes, Health...2024-06-2458 minThe Empowered with Ash PodcastDitching the Comparison TrapIn this week's episode, I talk about the root cause of why we compare ourselves to others... how growing up with a twin has allowed me to have a unique perspective on comparison... AND how comparison is actually holding you back from success both on your fat loss journey and LIFE... By the end of this episode you will feel EMPOWERED to ditch the comparison trap and start stepping in to the most authentic, confident and successful version of yourself!2024-06-1724 minThe Empowered with Ash PodcastLauren Balterman: Overcoming Perfectionism, Self-Doubt & High Functioning Anxiety as a High Performing WomanIn this week's episode the lovely, Lauren Balterman joins me on the pod! She is a licensed therapist, Certified Performance Life Coach and Neuro Linguistic Programming Practitioner who specializes in working with high performing women to overcome self doubt, perfectionism and high functioning anxiety so they can THRIVE in life. This is a FIRE episode with so much insight and guidance on how to start healing your mind so you can live life to the FULLEST and become the most EMPOWERED version of yourself. Enjoy!You can find Lauren on instagram @Laurennicolebalterman and at he...2024-06-1232 minThe Empowered with Ash PodcastEmily Lewis: Gut Health & Finding Self-Worth Outside of Your BodyIn this week's episode the gut health queen, Emily Lewis, joins me on the podcast! Emily is a holistic gut practitioner, certified macro nutrition coach and is working towards her certification in functional medicine. Emily explains to us how the gut microbiome works. What are the indicators and causes of poor gut health? How to know if you may be experiencing symptoms of "leaky gut"? What can you be doing to create a healthy gut microbiome? Not tying your self-worth to your body!! and so much more! Enjoy!You can find Emily on Instagram at @emmylewfit and...2024-06-0545 minThe Empowered with Ash PodcastVivian Ngo: How I Overcame 10 Years of Binge EatingIn this week's episode, the lovely Vivian Ngo joins me on the podcast! She is a certified personal trainer, certified nutrition coach and one of the CEOs of her own online health and fitness coaching company, Team Evolve. She shares with us how she overcame 10+ years of binge eating and how she now helps other women find the same freedom and peace of mind she has found on her healing journey. I hope you feel as inspired and enlightened by this conversation as I did. Enjoy!You can find Vivian on her social media platforms & Website:...2024-05-2746 minThe Empowered with Ash PodcastNicole Redden: Understanding Your Cycle, the Effects of Hormonal Birth Control & Navigating DiangosesIn this week's episode, I am joined by Registered Nurse, Nicole Redden. Nicole is a wealth of knowledge in women's health and has a passion for helping women better navigate their menstrual cycles and diagnoses. As a woman who has struggled with endometriosis, hypothyroidism, and PCOS herself...she strives to help other women find support, answers and guidance on their personal journeys. She educates us on all the hot topics in this episode... how is hormonal birth control affecting you and your body long-term? what is really happening during each phase of your cycle?what is in our...2024-04-2953 minThe Empowered with Ash PodcastHow to go from Shy Girl Workouts to Confidently Taking Up Space in the GymThis week's episode, I talk you through how to ditch gym intimidation and graduate from shy girl workouts to confidently taking up space in the gym. 2024-04-2229 minThe Empowered with Ash PodcastBalancing Social Plans & Eating Out on Your Fat Loss JourneyIn this week's episode, I chat about how to fit all foods in to your diet in a fat loss phase. You don't have to give up going out for pizza or ice cream to lose fat... instead you can strategize to fit ALL things in your diet while still crushing your goals. Fat loss phases will challenge you... BUT they can be a heck of a lot easier and more enjoyable when you have good strategy behind your decisions. Enjoy!2024-04-1525 minThe Empowered with Ash PodcastNavigating Hard Seasons of Life on Your Fitness JourneyIn this week's episode, I open up about having been in a hard season of life these past few months... I chat through how I am navigating continuing to show up for myself and my goals, while simultaneously having less energy to give and a lower capacity than normal. For the burnt out busy woman who is working her booty off and struggling right now... this episode is for you! You are not alone, and I am rooting for you!!2024-04-0836 minThe Empowered with Ash PodcastDonna Griffin: I Started Lifting Weights at Age 59...On this week's episode my client, Donna, joins me on the pod! This woman is a true inspiration and bright light. Her and I have been working together for almost 5 full years now. She shares with you all about her journey getting in to strength training at age 59 and she encourages all the women out there, that it is truly never too late to chase after your goals. From her strong Faith, to her positivity, to her hard work and grit... I hope you feel just as empowered as I do to go out and chase your goals, as we...2024-04-0144 minThe Empowered with Ash PodcastHollie Blaser: Bye PCOS Symptoms, Fearing Foods, & Feeling "Stuck"In this week's episode, my client Hollie comes on the podcast to chat about her experience working with me. From feeling like she had "tried everything" to being diagnosed with PCOS and unsure what to do to create the changes she wanted. From feeling stuck and scared to invest in herself to having a total physical and mental transformation...Hollie shares with you how her PCOS symptoms, relationship with food, mindset on her health and her life have changed for the better after working together. I hope you feel as inspired by Hollie and her transformation as I d...2024-03-2548 min
Joyful JourneysAll Bodies Rock: Ashleigh AvilesThis week our program participants are learning that all bodies rock and we Ashleigh Aviles, creator of Empowered with Ash, which focuses on helping women become confident through different aspects of health and fitness. Follow along to catch why Ashleigh believes it is critical for young girls to practice a positive mindset.2024-03-2021 minThe Empowered with Ash Podcast4 Non-Negotiables for Going in to a Fat Loss PhaseIn this episode I talk about the 4 things you must do BEFORE diving in to a fat loss phase. These 4 things are absolute non-negotiables to see BETTER and MORE SUSTAINABLE results on your fat loss journey. If you are struggling to lose fat or want to start losing fat and don't know where to start... give this episode a listen to learn how to properly PRIME your body for fat loss!2024-02-2819 minThe Empowered with Ash Podcast4 Non-Negotiables for Going in to a Fat Loss PhaseIn this episode I talk about the 4 things you must do BEFORE diving in to a fat loss phase. These 4 things are absolute non-negotiables to see BETTER and MORE SUSTAINABLE results on your fat loss journey. If you are struggling to lose fat... give this episode a listen to learn how to properly PRIME your body for fat loss!2024-02-2719 minThe Empowered with Ash PodcastKelsey Willey: Fitness & Health in MotherhoodIn this episode, Kelsey Willey joins me on the podcast to talk about all things motherhood! She is a certified personal trainer, nutrition coach and weight loss specialist. She chats about how her journey with fitness and nutrition changed after motherhood and how she learned to find balance over the years. She shares valuable advice on navigating your wellness goals in motherhood and how to keep the whole family happy while still also pursuing your individual health goals. We hope you enjoy!You can find Kelsey @sassybrunettefitness on instagram. 2024-02-2248 minThe Empowered with Ash PodcastKate Beaulieu: Life After Sports & Getting 1% Better EverydayIn today's episode, Kate Beaulieu joins me on the pod. She shares her journey transitioning out of collegiate sports and navigating fitness and nutrition on her own for the first time. She shares advice, mindset hacks and wisdom for former athletes on their own health and weight loss journey that will help them break through the frustration and confusion post sports. And shares her ultimate secret to long term success: getting 1% better everyday. Such a great episode! We hope you enjoy! You can find Kate at: @Kate_Steller on instagram, www.Stellerfit.com , and her free community fo...2024-02-141h 02The Empowered with Ash PodcastThe 5 Secrets to Building MuscleIn this episode, I share the 5 things you need to be prioritizing for optimal muscle growth. I also share my thoughts on group fitness classes and "program hopping" to build muscle... as well as how consistent you really need to be to see results!2024-02-0720 minThe Empowered with Ash PodcastHot Take: How Macro Tracking Healed My Relationship with Food & Allowed Me to See Better Results Without RestrictionIn this episode, I talk about what macro tracking is and how it helped me to heal my relationship with food! I also talk about how it allowed me to ditch the restrict/binge cycle and ultimately see better results WITHOUT having any foods "off limits" or labeling foods as "good" or "bad".Today is the last day to enroll in my group nutrition program: The Macro Tracking Blueprint.In this program I help you find your customized roadmap to SUSTAINABLE fat loss and building lean muscle WITHOUT giving up your favorite foods or eating low...2024-02-0422 minThe Empowered with Ash PodcastDJ Heninger: Women's Hormone Health & How to Start Your Hormone Healing JourneyIn today's episode, DJ Heninger joins me on the pod. DJ is a NCI certified Hormone Specialist, an ISSA certified Sports Nutritionist and an ISSA certified Elite Trainer. She is also in the process of obtaining her IIN Hormone Health Coach certification and her Functional Health Coach certification through MMU. From extreme fatigue and unexplained weight gain that doctors couldn't diagnose... to learning protocols that helped her balance her hormones, gain back her energy and take control of her life again!!... DJ shares her hormone struggles and healing journey. She also shares a ton of valuable information to help...2024-01-171h 36The Empowered with Ash PodcastSarah Martinez Sepanski: Why All Women Should Be Strength Training, Getting Rid of Gym Intimidation, Fitness in Pregnancy & a Game of This or ThatOn today's episode my friend Sarah joins me on the podcast. She is an Assistant Professor in the Human Performance and Sports Science Department at Tennessee State University, a Strength and Conditioning Specialist (CSCS), a Certified Athletic Trainer (ATC), and a United States Olympic Weightlifting Coach - Level 1 (USAW-L1). In this episode Sarah and I chat about why all women should be strength training, the benefits of strength training for women, how to get rid of the gym intimidation, and debunk some misconceptions about strength training for women. We also chat about her experience with exercise in pregnancy AND...2024-01-101h 26The Empowered with Ash PodcastMaking Your Dreams a Reality in 2024: 4 Steps to Accomplish Your New Year Goals!I take you through the 4 step process I use with my clients to accomplish their health goals. I truly believe with these 4 steps, you can accomplish whatever you set out to... the sky is the limit! Give this a listen to start stepping in to the best version of yourself in 2024!!2024-01-0342 minThe Empowered with Ash PodcastHow to Stop Self-Sabotaging Your Fat Loss ResultsIn this episode, I talk you through how to STOP self-sabotaging your fat loss results and how you can optimize success on your journey instead! If you are feeling stuck , are tired of constantly stopping and starting your journey OR your not sure WHY you can't seem to stay consistent on your fat loss journey and get the results you desire... give this a listen!2023-12-2023 minThe Empowered with Ash PodcastEmily Pietsch, RD: Debunking Nutrition Myths & Simplifying Quality NutritionIn this episode, my friend Emily joins me on the podcast. Emily is a registered dietician, has a bachelors degree in dietetics and a masters degree in nutrition and genetics. Em helps simplify how you can create a well balanced and nutritious diet without breaking the bank or giving up your favorite foods... she also helps clear up a lot of nutrition myths... is processed food really THAT bad for you? Should you only eat organic? If you eat certain types of foods in your diet are you going to be more prone to a chronic illness? Do certain...2023-12-131h 03The Empowered with Ash PodcastHow to Enjoy Thanksgiving Dinner Without Binging or Restricting FoodThe holidays can be such an exciting time, but also can create a source of anxiety and stress as well... especially when it comes to food! Thanksgiving is the ultimate food holiday and it can be easy to get caught up in social pressures, restriction mindsets, and having the urge to fit as much food on your plate as possible. In today's episode, I share with you strategies, education, and mindset hacks on how to be PRESENT and FULLY ENJOY Thanksgiving dinner .....WITHOUT overindulging until you feel sick to your stomach OR restricting yourself from eating the f...2023-11-2219 minThe Empowered with Ash PodcastHow to Enjoy Thanksgiving Dinner Without Binging or Restricting FoodThe holidays can be such an exciting time, but also can create a source of anxiety and stress as well... especially when it comes to food! Thanksgiving is the ultimate food holiday and it can be easy to get caught up in social pressures, restriction mindsets, and having the urge to fit as much food on your plate as possible. In today's episode, I share with you strategies, education, and mindset hacks on how to be PRESENT and FULLY ENJOY Thanksgiving dinner .....WITHOUT overindulging until you feel sick to your stomach OR restricting yourself from eating the f...2023-11-2218 minThe Empowered with Ash PodcastCaleb Paschall + Lexi Janego: Catching Up, Exposing Fitness Influencers & Playing Would You Rather...This week two of my good friends and past colleagues, join the podcast to chat about what inspired them to work in the fitness industry, expose fitness influencers' secrets behind the perfect "ab" shot, and play a game of would you rather. Join us as we laugh at our own jokes, be sarcastic with one another and share our passions for helping people get healthier and feel like the best version of themselves.2023-11-151h 11The Empowered with Ash PodcastCatherine Ciucci: This Program Changed My LifeThis week, my client Catherine joins me on the podcast to talk about how being in my 1-on-1 coaching program for the past 7 months has changed her life for the better. From healing her body image, improving her mental health, ditching the fad diets + extremes, to building confidence in her lifestyle and body. Catherine also chats about a toxic coaching experience she had in the past before joining my program and how much growth she has experienced + knowledge she has gained since then. This was such a blast to record, we hope you enjoy!2023-11-091h 26The Empowered with Ash PodcastMy Biz Turns 1!! The top 5 lessons I've learned so farIn this episode, I talk about the top 5 lessons I have learned in the past year being an entrepreneur and starting my own business a year ago! These lessons truly transfer over in to your fitness and wellness journey... as well as life! If you are being called to push past fears and take the first step towards making a certain change in your life right now... give this episode a listen!2023-11-0120 minThe Empowered with Ash PodcastStrategies for Overcoming Bad Body ImageIn today's episode, I share with you 8 strategies for fostering a more positive relationship with your body + ditching your negative self talk. 2023-10-2520 minThe Empowered with Ash PodcastRachel Goodman: Healing From Trauma + Growing Your RelationshipsToday, Rachel Goodman, the owner and CEO of Always Growing Coaching and Rachel Rover AZ comes on the podcast to chat about healing from traumas, growing your relationship with yourself and your significant other and her journey becoming a full time entrepreneur and 3x business owner!! In addition I share my experience working with Rachel for 6 months in her women's coaching program and how it ultimately changed my life and relationships for the better!If you want to work with Rachel you can find her on social media or online:Online women's and premarital coaching...2023-10-181h 00The Empowered with Ash PodcastKatie O'Brien: Ditching the all or nothing mindset, eating more food + seeing BETTER results, and creating lifestyle changes that lastIn this episode, my client Katie joins me and speaks on her journey working with me for the past 9 months. She talks about how she has transformed her lifestyle from feeling burnt out and putting herself as a last priority... to gaining confidence, energy, a better relationship with food, and learning to enjoy the process of a healthier lifestyle! Not to mention the icing on the cake of seeing her body composition and physique start to transform throughout the process!2023-10-0449 minThe Empowered with Ash PodcastLetting Go of Limiting Beliefs + Writing New Stories where you WIN + Achieve your GoalsToday, I talk about how to let go of the limiting beliefs that are holding you back from cultivating your dream life + achieving your goals. When it comes to fitness, health, and life in general.... your mind is way more powerful than you may realize on your journey! We talk about how to create better stories for yourself where you are the successful bada** you aspire to be... and how changing the narrative will change your actions + get you closer to your dream life. Enjoy!2023-09-2735 minThe Empowered with Ash PodcastRepairing Your Metabolism + Breaking Free from Chronic StressAre you a woman in your mid 20s, early 30s or up who feels your metabolism + lifestyle has drastically changed over the years? Do you find yourself feeling stuck when it comes to breaking free from chronic stress? In this episode I talk about what causes your metabolism to slow down as you age, how to combat this, and how to break the chronic stress cycle you find yourself falling victim to. 2023-09-2135 minThe Empowered with Ash PodcastBye Restrict/Binge Cycle: How to Lose Fat + Build Muscle Sustainably Through Macro TrackingIn this episode I share with you how to ditch the restrict/binge cycle and gain more food freedom & BETTER results through a healthy macro tracking approach! If you feel like nothing you have tried is working when it comes to losing fat and/or building muscle and you are exhausted from this cycle of working harder and seeing no results... this episode is for you!2023-09-1438 minThe Empowered with Ash PodcastMy Fitness and Wellness Journey: disordered eating, overtraining, injury + learning how to live a balanced lifestyleI get vulnerable sharing my past insecurities and experiences that led to my disordered eating and overtraining in the gym later in life... and how it took destroying my health, hormones and getting injured to finally break free these toxic habits and find balance in my life!2023-09-0647 minThe Empowered with Ash PodcastWelcome to the Empowered with Ash Podcast TrailerWelcome to the Empowered with Ash Podcast! New episodes launching on Wednesday September 6th.2023-09-0601 min