Ever wondered what’s actually changing when the scales drop? Is it just fat, or could diets be quietly affecting your muscle mass, bone density, or even your long-term health?

This week, I’m sharing a personal story about my own fat loss journey, my new smart scales (yes, I was sceptical at first too), and how one weigh-in made me question everything we think we know about "losing weight." From muscle loss to metabolic age, we go deeper than the scales.

We’ll talk about:

- Why the number on the scale doesn’t tell the full story

- The *real* difference between fat loss and weight loss

- How restrictive dieting can actually harm your body

- Why long-term goals and lifestyle changes are key

- The myths, fads, and TikTok traps to look out for

Plus, I open up about my own transformation – from chasing quick fixes to training for High Rocks and loving the long game.

**Links & Mentions:**

📹 Watch the BMI video on Instagram

📩 Want to talk about your own goals or struggles? Message me here

🚀 My next beta course starts **April 28th** – Click here to join!

If this episode hit home for you, I’d love it if you’d share it or leave a quick review! 💬

Let’s get your fit together – for good.

In this episode of Get Your Fit Together, Ashley Loren dives deep into how our childhood experiences and relationships with our parents shape our body image, confidence, and relationship with food. Through personal reflection, Ashley shares how generational patterns of self-esteem, judgment, and food perceptions have influenced her own journey toward body acceptance and self-love.

Ashley opens up about the subtle but profound ways her upbringing shaped her views on weight loss, fitness, and self-worth, and explores how the expectations placed on us as children can carry into adulthood. She discusses how her mother’s attitudes toward food and body image impacted her, and how, as a parent herself, she is now mindful of the messages she sends to her own children.

Ashley also delves into the challenges of breaking free from old thought patterns and conditioning, acknowledging how important it is to look back with self-compassion, while also working to move forward. If you’ve ever wondered how your past shapes your present relationship with food, your body, or your self-esteem, this episode will resonate with you.

Key Takeaways:

- How childhood relationships with parents can influence our body image, confidence, and relationship with food.

- The impact of generational trauma and conditioning on our self-esteem and weight loss journeys.

- The importance of breaking free from negative thought patterns and building self-love, respect, and body acceptance.

- Ashley’s personal reflection on her relationship with her parents and how it’s shaped her journey toward self-empowerment.

- Practical insights on how to heal from past conditioning and cultivate a healthy mindset for lasting change.

If you’re interested in doing the deep self-reflection work Ashley talks about, reach out to her on Instagram for personalised coaching, or see the link here

Connect with Ashley Loren

Instagram: https://www.instagram.com/ashleylorenlifts

In this episode of Get Your Fit Together, Ashley dives into the power of simple nutrition swaps that can help you make big changes without overwhelming yourself.

As a busy mum of two, Ashley knows how hard it can be to juggle meals for the family while staying on track with your health goals.

She shares her journey of overcoming the struggles with diet and how making small, sustainable changes led to big improvements in her body, mindset, and overall well-being.

Ashley discusses:

- How she’s found confidence in her body after weight loss, muscle toning, and mindset shifts.

- The importance of meal planning and prepping (without overcomplicating it).

- Easy nutrition swaps for protein-rich meals that won’t break the bank or take hours in the kitchen.

- The key to balancing protein with fiber, and why it's essential for overall gut health.

- How focusing on your basal metabolic rate (BMR) and maintenance calories can make a huge difference in how you approach your diet.

- Real-life examples of healthy swaps Ashley makes, including high-protein wraps, lean meats, and even delicious protein bars (yes, there’s a tasty one that’s just like Snickers!).

Ashley also touches on the importance of eating what you enjoy—without restriction—because food should fuel your body *and* bring joy. If you’ve been struggling with restrictive diets or feeling like you have to sacrifice flavor for health, this episode is for you!

Want more tips? Check out Ashley’s YouTube video on calculating your maintenance calories,

Follow along for more simple tips to help you reset your nutrition and feel your best!

Instagram:

@ashleylorenlifts

@get_your_fit_together_podcast

DM Ashley for questions or advice – she’s here to help!

In this episode of *Get Your Fit Together*, Ashley Loren dives deep into the subconscious barriers that might be holding you back from reaching your fitness and health goals. She explores common mental blocks, such as fear, outdated beliefs, and societal pressures, and offers actionable questions to help you uncover what's truly stopping you from progressing.

Ashley also shares valuable insights on how to approach your fitness journey with self-awareness, and discusses the importance of listening to your body when you need rest. Whether you're struggling with motivation, fear of being seen at the gym, or feeling like you're constantly starting over, this episode will help you understand why these thoughts come up and how to break free from them.

Plus, get a sneak peek into Ashley's upcoming course that will dive deeper into uncovering your personal blocks and creating a sustainable, enjoyable fitness plan. If you’ve ever felt stuck in your health and fitness journey, this episode is for you!

- Identifying and breaking subconscious blocks

- Understanding the deeper reasons behind your fitness struggles

- The importance of rest and scheduling recovery time

- How your fears may be influencing your fitness choices

- A preview of Ashley's upcoming coaching program

Join the conversation and start uncovering the root causes of what's holding you back from living your healthiest, most empowered life!

Follow Ashley on Instagram:

https://www.instagram.com/ashleylorenlifts

https://www.instagram.com/get_your_fit_together

Check out the beta round of Ashleys course:

https://payhip.com/b/Oe6gp

In today’s episode of Get Your Fit Together, Ashley Loren dives deep into her recent 5-week bulking journey and shares the surprising results and revelations she discovered along the way.

Ashley opens up about her initial nervousness surrounding bulking, especially after years of cutting calories, and how she overcame the fear of gaining unwanted weight, with surprising results. She talks about the importance of fueling your muscles and the difference between a lean bulk and a dirty bulk, as well as how she navigated the mental and physical challenges of increasing her daily calorie intake.

In this episode, Ashley reveals:

• The struggle of increasing her calorie intake by over 1,000 calories a day, and how she made it work without compromising her health.
• How bulking helped her reset her metabolism and why it’s crucial if you’ve been in a calorie deficit for too long.
• The surprising fact that she lost weight while eating more—losing 4 pounds despite consuming more calories.
• The importance of tracking protein, calories, and steps to understand your body’s needs and optimize progress.

Ashley also shares the unexpected results of her experiment, including how her body reacted to the extra calories and the importance of weight training to ensure that calories go toward muscle growth.

And finally, she discusses her upcoming course, which is designed to help others discover their own personalised fitness journey, reset their metabolism, and build lasting habits for weight loss and muscle gain.

Tune in to hear more about Ashley’s bulking experience, the lessons she’s learned, and how you can use these insights to fuel your own fitness transformation.

Resources Mentioned in This Episode:

• Ashley’s upcoming course click here
• Basal Metabolic Rate - calculator link
• Fitness tracking tips with MyFitnessPal and Garmin watches

Connect with Ashley:

• Instagram: @Ashleylorenlifts / @get_your_fit_together_podcast

If you enjoyed today’s episode, don't forget to subscribe, rate, and leave a review!

In today’s episode of Get Your Fit Together, Ashley tackles a powerful question from Katie about how to find the motivation to start making lasting changes in your life.

While many people preach the importance of discipline and a constant surge of motivation, Ashley challenges the conventional wisdom and shares a mindset shift that’s been a game-changer for her: the opposite of motivation isn’t what we think.

Ashley explains how tapping into the fear of losing what we value most, rather than chasing some distant dream, can be the catalyst for taking meaningful action.

Drawing on an intense exercise from Tony Robbins' Unleash the Power Within, Ashley explores how confronting our worst-case scenarios head-on can create the emotional fuel we need to take control of our health, fitness, and overall lives.

Tune in for a deep dive into how understanding and feeling our deepest fears can unlock the drive we need, even when motivation seems to be nowhere in sight. Plus, Ashley shares exciting news about an upcoming course offering exclusive, hands-on support for anyone ready to make real changes.

• Contact Ashley via Instagram or voice note for podcast submissions

www.instagram.com/ashleylorenlifts

www.instagram.com/get_your_fit_together

Listen now to find out why sometimes it’s not about striving for motivation, but confronting the very things that could push you into action.

In this episode of Get Your Fit Together, Ashley takes us through the highs and lows of her fitness journey, from challenging workouts to mindset shifts that help her overcome her inner narrative. She talks about the intense training sessions at Hyrox, navigating comparison with others, and how to embrace your own unique path to strength and health.

Ashley also shares a candid story about her early fitness days, when a simple workout session was a huge challenge, and how she gradually built her endurance and confidence. Plus, hear about the reality of self-comparison and why it's important to check your mindset when you're in the thick of it.

She reflects on the cultural pressure of body image, especially the absurdity of size expectations and BMI charts. Her conversation takes a turn into the personal as she reveals her “double butter” confession and the small yet impactful changes she made in her diet that helped her understand her body better.

Ashley’s honesty and vulnerability shine through in this episode, offering real talk about fitness, self-love, and the importance of being kind to yourself through every step of the journey.

Links & Resources:

• Download Ashley's Weight Off Your Mind free guide to help shift your mindset and challenge negative narratives: https://payhip.com/b/nW6Am
• Follow Ashley on Instagram: https://www.instagram.com/ashleylorenlifts
• Follow the Get Your Fit Together instagram: https://www.instagram.com/get_your_fit_together_podcast
• Drop a voice note or DM on either Instagram account for feedback or questions – Ashley loves hearing from listeners!

Tune in and get ready for some refreshing honesty, fitness inspiration, and tools to help you crush your own inner narratives!

Episode 1: Welcome to Get Your Fit Together with Ashley

In the debut episode of Get Your Fit Together, host Ashley shares her journey from struggling with weight and body image to embracing a mindset shift that changed her life. After years of navigating the ups and downs of weight loss, Ashley reflects on the powerful role of childhood conditioning, limiting beliefs, and the science of the brain in shaping our actions, habits, and overall health.

Ashley, a life coach with a focus on neuroscience, opens up about her personal experiences of weight loss and gain, her battles with diet culture, and how true transformation goes beyond quick fixes. She dives into the importance of addressing mindset, overcoming blocks, and creating long-lasting change—whether it’s in your body, relationships, or life in general.

This episode is not just for those looking to lose weight; it’s for anyone who feels stuck in any area of life and needs a fresh perspective. Ashley provides a fun but deep dive into the importance of understanding and unpacking the things that hold us back, while also offering practical tips and mindset shifts to help you move forward.

Ashley’s mission with this podcast is to create a space where listeners can feel heard, supported, and empowered to transform their lives. She invites you to join her on this journey, share your own struggles, and take part in a conversation that can help you shift everything you think you know about health, weight loss, and personal growth.

- Follow Ashley on Instagram: @AshleyLorenLifts

https://www.instagram.com/ashleylorenlifts

- Podcast Instagram: @get_your_fit_together_podcast

https://www.instagram.com/get_your_fit_together_podcast

Want to share your thoughts or ask Ashley a question about your own weight loss or mindset struggles?

Send a voice note to Get Your Fit Together Instagram account and get involved in the conversation!

Join Ashley next time for more insights into living a healthier, happier, and more empowered life.