Join Ashley Legg on today’s empowering episode of the Get it Girl Podcast, where she unlocks the secrets of meal prep for those with a full schedule but a hunger for simplicity and health. Ashley, a nutrition specialist and personal trainer, not only cuts through the confusion surrounding diet culture but also shares easy, adaptable meal prep tips to fit your unique lifestyle. From assembling versatile tuna or shrimp salads to crafting protein-rich snacks like edamame, pumpkin seeds, and protein balls, Ashley covers it all. She discusses the importance of planning meals around your busiest times, optimizing grocery shopping, and even incorporating fun meals to maintain motivation and balance. For our plant-based listeners, there’s something for you too, with ideas like a hummus platter that turns snacking into a nutritious affair. Dive into this episode for a blend of practical advice and insightful strategies to revolutionize your meal planning, reduce stress, and nourish both body and soul. Whether it’s simplifying dinner time or snacking smarter, Ashley’s guidance is here to ensure that you prep to succeed and enjoy every bite along the way. Tune in and transform your meal prep from a chore into a delightful part of your wellness journey.

Podcast hosts:

Cynthia Johnson

• https://cynthialive.com
• https://amzn.to/3BKrcLl
• https://www.instagram.com/cynthialive/
• https://twitter.com/CynthiaLIVE
• https://www.linkedin.com/in/cynjohnson/
• https://en.wikipedia.org/wiki/Cynthia_Johnson_(entrepreneur)

Ashley Legg

• https://www.leggday.com/
• https://www.ashleymarielegg.com/
• https://www.instagram.com/legg_day/
• https://www.linkedin.com/in/leggdayfitness/

Tips for personal branding - a solo episode of Get It Girl podcast with Cynthia Johnson:

1. Introduction to Personal Branding: The hosts emphasize the importance of personal branding in achieving success in various aspects of life, including career and personal growth. Cynthia Johnson, having built her career around personal branding, shares insights and practical tips.

2. Foundation Building: Cynthia suggests starting personal branding by auditing one's online presence. This includes searching oneself on various platforms and making decisions to keep, kill, or consolidate visible profiles and content.

3. Image and Bio Update: Key visual elements like headshots and textual elements like biographies should be updated and consistent across platforms. This consistency helps with recognition and professional branding, akin to a logo in traditional marketing.

4. Choosing Platforms and Content: The podcast advises on selecting the right platforms based on personal comfort with different types of content (e.g., audio, video, written) and the intended audience. The importance of consistency in the presentation and scheduling content production and engagement is emphasized.

5. Engagement and Feedback: Active engagement with one's audience and responsive adjustments based on feedback are highlighted as crucial. This iterative process helps refine the branding strategy over time.

6. Long-term Strategy and Measurement: Cynthia discusses the importance of sticking to a chosen strategy long enough to measure its effectiveness. She recommends scheduling regular reviews of one's branding efforts to ensure they align with personal and professional goals.

Podcast hosts:

Cynthia Johnson

• https://cynthialive.com
• https://amzn.to/3BKrcLl
• https://www.instagram.com/cynthialive/
• https://twitter.com/CynthiaLIVE
• https://www.linkedin.com/in/cynjohnson/
• https://en.wikipedia.org/wiki/Cynthia_Johnson_(entrepreneur)

Ashley Legg

• https://www.leggday.com/
• https://www.ashleymarielegg.com/
• https://www.instagram.com/legg_day/
• https://www.linkedin.com/in/leggdayfitness/

The main focus of the episode was on self-care and self-love. Ashley shared her top self-care tips, which she recommended listeners implement on a daily or weekly basis. She discussed the importance of expressing gratitude, setting daily intentions, practicing positive affirmations, and planning something to look forward to. She also emphasized the importance of sleep, nutrition, movement, and hydration.

Takeaways

Takeaway 1: The importance of gratitude in maintaining a positive outlook on life.

In this podcast Ashley emphasized the role of gratitude in maintaining a positive outlook on life, even in the face of challenges. She mentioned, “Daily gratitude is so, so powerful. So if I can recommend anything, even if you don't decide to get our journal, I encourage you to write down three things you are grateful for every single day.” She further shared her personal experience of how practicing daily gratitude helped her cope with infertility, stating that it helped her to appreciate what she had rather than focusing on what she didn't.

Takeaway 2: Prioritizing self-care for overall wellbeing and productivity.

Ashley highlighted the significance of self-care in ensuring overall wellbeing and productivity. She asserted, “If you really take the time to prioritize your self care and self love, it's so connected that when you feel good inside and out, that only spills out to the rest of your life." She recommended making sleep, nutrition, movement, and water a daily priority, stating that when these elements are balanced, it helps to feel better inside and out, consequently enhancing productivity.

Takeaway 3: The power of positive affirmations in fostering a positive self-image.

In this episode Ashley discussed the power of positive affirmations in shaping one's self-image and coping with criticism. She noted, “Positive affirmations, they really help us focus on mental strength. So not only just the mind, but also the body. So mental and physical strength, you are going to gain from this.” She encouraged listeners to affirm their strengths and qualities instead of dwelling on their flaws, suggesting that this practice has a significant impact on improving one’s overall quality of life.

Takeaway 4: Planning for enjoyable experiences to stay motivated.

Ashley advised the listeners to plan something to look forward to as a way to stay motivated. She explained, “When you plan ahead something fun to look forward to, it motivates you to get through the busy weeks, through those mundane tasks, through those to do lists that add up over and over again.” By planning fun activities or experiences, individuals can create a balance between their responsibilities and leisure, increasing their productivity and satisfaction.

Insights surfaced

- Expressing gratitude daily, even for small things, can significantly improve one's happiness and perspective on life.

- Setting daily intentions helps guide one's actions and reactions throughout the day.

- Practicing positive affirmations can help one focus on their strengths and improve their self-esteem.

- Planning something to look forward to can serve as a motivator to get through busy weeks.

- Prioritizing sleep, nutrition, movement, and hydration can improve one's physical and emotional wellbeing.

Key quotes

Podcast hosts:

Cynthia Johnson

• https://cynthialive.com
• https://amzn.to/3BKrcLl
• https://www.instagram.com/cynthialive/
• https://twitter.com/CynthiaLIVE
• https://www.linkedin.com/in/cynjohnson/
• https://en.wikipedia.org/wiki/Cynthia_Johnson_(entrepreneur)

Ashley Legg

• https://www.leggday.com/
• https://www.ashleymarielegg.com/
• https://www.instagram.com/legg_day/
• https://www.linkedin.com/in/leggdayfitness/