You are SO ready to finally find a sustainable healthy lifestyle without the deprivation and restrictive fad diets!

Register below:

Is this you?

  • You’ve tried everything.
  • You get off to a good start – but it doesn’t stick.
  • You lose motivation and get stuck!
  • You don’t know what information to try – Keto, Vegetarian, Paleo – which diet works?
  • Which is right for you?

Imagine what it will feel like when you’ve ditched the diet and finally get to a place where you trust your body’s nourishment cues!

Imagine what it will feel like to indulge and not feel guilty! 

Imagine how you will feel when you enjoy moving your body again!

You've Got Questions!

You’re ready to take the step towards better health and vitality, but you’ve got a lot of questions!

    • “How do I start changing the way I eat?”
    • “This seems really hard, I don’t have a plan to follow”
    • “I don’t even know what kind of exercise I should do. The gym scares me”

I know, there can be a lot of questions and confusion if you’re starting to change the way you eat and move for the first time. If you don’t have a plan to follow, it can be easy to make some critical mistakes, get off track, and never end up where you want to be: better health, energy, vitality and excitement around taking care of yourself. Without guidance and support, it can be difficult to make any progress at all!

That’s why I’ve created my step by step course, 12 week Sustainable Nutrition & Fitness Transformation Program!

“The Sustainable Nutrition & Fitness Transformation Program is a 12 week online program that will show you how to navigate the vast world of fitness and nutrition to come up with a plan that is best for YOU

Hey! I’m Ashley, a fitness, nutrition, and lifestyle coach dedicated to helping YOU feel awesome in your own skin.  I am also the proud mama bear of an incredible yoga studio that just celebrated its 10th birthday! My baby is growing up!

I am a complete travel addict and find thrill in exploring the world around me.  I’m also a BIG time learning nerd because I believe that to stop learning is to stop living.   

I grew up in the heart of the city of Montreal but I’ve got a little bit of a country girl inside of me.  

I became a spin instructor and personal trainer in my first year of university because moving my body was an instrumental part of my healing from an eating disorder that had me hospitalized at the age of 16.  When I found a combination of weight lifting, cardio AND yoga, I finally got a sense of what it feels like to be strong, confident and comfortable in my own skin.

I am a lover of coffee and a spicy red wine.  I am addicted to maple syrup #iamcanadian! I love the sunshine and ocean but also love the snow and mountains.  

I love a good night out on the town but I also love to cozy up in front of the fire with a good book and chill.  Most of all I am inspired to share my story and strategies to live best in your body so that you feel vibrant, awake and alive!  I am here for you!

Your life before mastering your nutrition and fitness routine:

● Frustration
● Struggle
● Feeling blah
● Not fun

Your life after 12 weeks of learning how to create sustainable transformation:

● You’ve got a handle on your health
● You’re seeing these results
● You feel comfortable in your own skin
● You trust yourself

Course Curriculum

Week 1

Goals:

  1. Preview/Description: “You’ve got to be very careful if you don’t know where you are going because you might not get there.” – Yogi Berra
  2. Knowledge: Your Why, Set Better Goals, Behavior Goals
  3. Activity: Goal Worksheets
  4. Action item: Establish behavior goals

Week 2

Healthy Upgrades/Nutrition Transformation

  1. Preview/Description: Nutrition Transformation is NOT about perfection! It is about doing things just a little bit better.
  2. Knowledge: Healthy Upgrades, Meal Transformation, Whole Foods, Macro Overview, Food Journaling
  3. Activity: Healthy Upgrade Worksheets
  4. Action item: Choose two to focus on: Sub 2 whole food options for processed food, eat 1-2 palms of lean protein at each meal, add 2 servings of fruits and veggies a day, Workout 3x a week, make one meal at a time better

Week 3

Healthy Food Preparation Skills + Kitchen Clean Up 

  1. Preview/Description: It is hard to eat healthy foods when there are not healthy foods around.
  2. Knowledge: Kitchen Clean Up, Being Prepared
  3. Activity: ABC Worksheet, Donate food you won’t eat
  4. Action items: Make a grocery list, Learn to cook and practice 2 healthy go-to meals, Kitchen cleanout

Week 4

Menu Planning + Meal Prep

  1. Preview/Description: Many times our diets suffer because we are unprepared when hunger strikes!
  2. Knowledge: How to stock your pantry for success, Meal prep tips, Planning ahead
  3. Activity: Weekly Menu Planner Worksheet, Prep for the week (pre wash + cut veggies, boil eggs, slow cooker), Stock up on convenient healthy options,
  4. Action items: Pick a meal prep day + Choose at least three days this week you will pre-plan a nutritious meal.

Week 5

Mindfulness, Moderation, and Portion Sizes

  1. Preview/Description: 3 steps to navigating moderation, mindfulness, and body awareness: Find the middle ground, Track how you feel, Change what isn’t working
  2. Knowledge: Hand Portion Size Guide + PN Plate, Moderation
  3. Activity: Hunger Fullness Journal, Create Your Own Meal Plan Worksheet
  4. Action items: Set fork down and sip water after each bite, Distraction free meals

Week 6

Check-in + Review

  1. Preview/Description: Many times our diets suffer because we are unprepared when hunger strikes!
  2. Knowledge: How to stock your pantry for success, Meal prep tips, Planning ahead
  3. Activity: Weekly Menu Planner Worksheet, Prep for the week (pre wash + cut veggies, boil eggs, slow cooker), Stock up on convenient healthy options,
  4. Action items: Pick a meal prep day + Choose at least three days this week you will pre-plan a nutritious meal.

Week 7

Calories, Macros, + Eat for         Body Type

  1. Preview/Description: Diving into eating for your body type.
  2. Knowledge: Calorie Education + Chart, Macro Breakdown for Body Type
  3. Activity: Body Type Quiz
  4. Action item: Add more healthy upgrades/behaviors if possible (1-2 thumbs of healthy fat, high fiber carbs, fruit and veggies a day, water)

Week 8

Metabolism, Exercise, + Energy Balance

  1. Preview/Description: 3 steps to navigating moderation, mindfulness, and body awareness: Find the middle ground, Track how you feel, Change what isn’t working
  2. Knowledge: Hand Portion Size Guide + PN Plate, Moderation
  3. Activity: Hunger Fullness Journal, Create Your Own Meal Plan Worksheet
  4. Action items: Set fork down and sip water after each bite, Distraction free meals

Week 9

Healthy Mindset

  1. Preview/Description: How your emotions drive your thoughts and behaviors.
  2. Knowledge: Emotional Wellness
  3. Activity: Video Training
  4. Action item: Create a Positive Emotion Today + Healthy Upgrade check-in

Week 10

Sleep, Stress, + Self-Care

  1. Preview/Description: The difference between self-care and self-comfort, the impact stress has on your body (and goals), and creating a sleep ritual.
  2. Knowledge: Good + Bad Stress, Self-Care, Sleep, Recovery, Wellness Pyramid
  3. Activity: Self-care and relaxation practices
  4. Action item: Create a sleep ritual and get 7 hours of sleep/night.

Week 11

Detoxes, Intermittent Fasting and Finding what might be right for you

  1. Preview/Description: Diving into detoxes, gut health, and intermittent fasting…
  2. Knowledge: Detoxes, Gut Health, IF
  3. Activity: Evaluate goals and how you are feeling
  4. Action items: Continue to drink plenty of water and eat whole, natural foods (less processed foods), Eat foods that support the gut, Try IF if it makes sense for you

Week 12

Movement

  1. Preview/Description: While strength and cardio work is useful, neither of these things alone will offer the optimal results you will get from making your entire life one that has movement and healthy eating as the centerpiece.
  2. Knowledge: NEAT Movement, Movement vs. Exercise
  3. Activity: Move more!
  4. Action item: Answer questions regarding the program, Testimonial, What’s next?

What You Get

● Two one-on-one 30 minute meetings via zoom
● Weekly nutritional lessons + activities
● Weekly accountability check-ins
● Knowledge + skills to create and customize your own meal plans
● Unlimited email support, Q+As

Sign up for an introductory price of $297

         OR

Sign up with an accountability buddy and each of you will get a $50 discount on the program.  That makes it just $247!  (just send me an email and I will get you set up with the promo!)

FAQs

YOU CAN DO THE COURSE FROM HOME, FROM ANYWHERE IN THE WORLD, AND ON YOUR SCHEDULE.

You can complete the course lessons from the comfort of your couch or kitchen table, as long as you have an Internet connection! The entire program is completely digital so you can access it from anywhere through our private course portal. And you’ll never miss a beat: you can go at your own pace and do the lessons on your schedule.

DOES MY ACCESS END AFTER THE 12 WEEKS?

NO! Once you are enrolled you have access forever.  The modules are initially released a week at a time, but once a module is released you will always have access.

WHEN DOES IT START?

Module 1 is Released: Monday April 27th.
Each week a new module will be released for 12 weeks.

HOW LONG DOES IT TAKE TO GO THROUGH THE WEEKLY MODULES?

The honest answer is, it depends on you and your current situation.

Others might take a few extra months to review and practice. There is no rush and no right or wrong amount of time, because you have lifetime access to the program and all future updates! Remember, this isn’t a “quick fix” by any means.

We recommend you set aside 2-4 hours per week to go through the program and implement the assignments.

Now's The Time!

There has never been a better time to start taking care of yourself. In fact, the world is CALLING on us to do this RIGHT NOW. 

Why start today instead of waiting another 6 months to a year for enrollment to open again? The reality is there has never been a more important time in our time on earth where we have been asked to focus on caring for ourselves!

If you wait, you’ll be in the same place you are now. 6 months from now, you’ll wish you had started today!