Fuel Your LIFTS

Hi, I'm Mandy 👋🏻

I have been in the health & fitness industry for 15 yrs from working in doctor offices to being head trainer at a fitness facility.

I was diagnosed with Hashimotos 21 yrs ago and Celiac disease 8 yrs later. I was put on meds that just kept increasing year after year, while I continued to feel worse and worse.

Something needed to give, and my gut told me there was more to my story and I needed to figure it out. After years of struggling with my own health, and constantly being gaslighted for my symptoms, I took matters into my own hands.

That's when I dove into the world of Functional medicine.

Functional medicine bridged the gap between holistic and allopathic health. It filled in the holes between both, and finally allowed both myself and my clients, begin to feel better and actually overcome many symptoms.

Our health is a journey, not a destination. It is ever evolving and changing, even on the daily, and it is up to us to do our best to become and be our most healthiest selves! We deserve to feel FABULOUS!

I can finally say, after all these years I DO feel fabulous, and MUCH better in my 40's than I felt in my 20's! ✨️

YOU can too! I have loads of experience and just keep learning!

ACE personal and group fitness training
ACE woman's health specialist
Precision Nutrition Level 1 Sport Nutrition
GGG Pre/Postnatal Nutrition and Training
Holistic Nutrition
MMU Functional Practitioner

I would LOVE to help you!
✨️YOU CAN BE YOUR OWN SUPERHERO!✨️

If this resonated with you, I would love to help
Simple isn't always easy, but you DESERVE to feel FABULOUS...mauh 💋

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Creating new habits and building a meal plan doesn't need to be hard.

These basic tips will help set you up for success.

Remember..... it's about progress, NOT perfection 🤘🏻

Ready to tackle your goals on a whole other level? Allow our team at Total Body By Ashley to help you Level Up in 2024! 📩 DM me for more info OR simply book a FREE Discovery Call ☎️ in my bio... we got you, sis 🫶🏻

⚖️ A balanced diet goes a long way! ⚖️

If you can only commit to one change in your health journey, let it be 3 balanced meals a day

Structuring your plate with a variety of foods such as

🥑 Healthy fats - avocado, cold pressed oils, grass fed butter, olives, nuts/seeds, coconut

🍗 Lean meats - wild caught fish, organic chicken/turkey, grass fed lean beef

🥦 Veggies - all the colors of the rainbow! Field greens, broccoli, cauliflower, asparagus, carrots, onions, peppers, etc

🍚 Starchy carb - potatoes, sweet potatoes, rice, oats, buckwheat, quinoa

🍍 Fruit - berries, apple, pear, pineapple, banana, kiwi, orange

These are just off the top of my head, but you get the idea 😃

Need help creating your plate! I would love to help!
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🍐New to a healthy lifestyle?

Start with the basics.....

👀 Look at your current eating habits - do you mindlessly eat, eat out of boredom, or eat "because it's there". It's important to recognize your habits in order to change them

📝 Plan your meals - planning & prepping ahead of time keeps you focused on your goals and less likely to reach for other things

🍉 Add more fruits and veggies - this will help to increase your daily fiber and also your microbiome diversity

🗓 Make small changes - do 1 thing at a time by implementing a new positive change weekly, instead of all at once. This will help with creating sustainable habits without the changes feeling overwhelming

🕰 Age does not determine hormone imbalances 🕰

My client Caitlyn has come a loooong way in her journey with her hormones.
She began experiencing symptoms around the age of 20.

Our world today is full of all sorts of hormone disruptors from food additives to cleaning supplies. (More about that in another post)
This is why more and more women are presenting with hormone imbalances at a MUCH younger age.
The problem is, our society is wired, or led to believe, that hormone issues do not pop up until we "are older". This could not be farther from the truth.

🚩 PMS is a symptom of hormone dysregulation. This is our body's way of saying "Hey you! Things are getting wonky here!"
🚩 This is a red flag that it's time to look at things a bit closer.
🚩 As a society, we are led to believe that PMS is normal and we just go about our business and accept it because "everyone else experiences it". Let me burst your bubble, IT'S NOT!

Do you experience excruciating PMS? It's time we chat and help you uncover the real reason you are experiencing these symptoms! Click the link in my bio for a FREE discovery call

🧠 Your gut is your first brain 🧠

There has been a significant amount of research in the past few years about the role of your gastrointestinal system in regulating emotion like anger, anxiety, sadness, and even joy.

Researchers at Harvard University have found evidence that what we eat, medications, and stress can highly alter our gut microbiota and increase our risk for disease.

90% of our serotonin receptors are in our gut. When someone is prescribed an antidepressant such as a selective serotonin reuptake inhibitor (SSRI), the most common side effects are gut-related, and many people temporarily experience nausea, diarrhea, or gastrointestinal problems. There is anatomical and physiologic two-way communication between the gut and brain via the vagus nerve. The gut-brain axis offers us a greater understanding of the connection between diet and disease, including depression and anxiety.

When the balance between the good and bad bacteria is disrupted, diseases may occur. Examples of such diseases include: inflammatory bowel disease (IBD), asthma, obesity, metabolic syndrome, diabetes, and cognitive and mood problems.

How can you begin to balance out your gut microbiota? Researchers suggest "fixing the food first." DON'T go running for prebiotics or probiotics, thinking this will fix the issue. Instead, it very well may make it worse!

🚫 Begin by eliminating, or at least cutting back on, ultra-processed foods, such as fast food, soda, high sugar coffee beverages, desserts/pastries, and prepackaged foods and soups.

🥑 Incorporate more anti-inflammatory foods, such as those in the Mediterranean Diet, into your diet.

🍸 Eliminate alcohol or cut back to only 1 drink a month

☕Stop having coffee in the morning before food

🥦 Get enough fiber in your diet

🏃‍♀️ Move your t**h! Shoot for at least 6000 steps a day

A healthier diet can go a long way in balancing your gut microbiome. The important thing is sticking to it!

Are you ready to steer your health in the right direction? I can help! Shoot me a DM or book a FREE Discovery Call in my bio

✨️ Hormone imbalances can wreck havoc on your goals ✨️

Have you tried everything to loss weight, yet the weight won't budge? Perhaps it's time to take a look at your hormones.

If any of these sound like you, let's chat!

You can feel amazing too! ✨️

🏃‍♀️ All day energy
🩸 Normal period
🛏 Restful sleep
🍽 Fueling her body properly

Thank you Alexis for trusting me to guide you through the process of regaining your health back!

Do you want to feel like Alexis and thrive, not just survive? Comment 👋

Let's nourish your thyroid 🍽

🌰 Selenium - Regulates thyroid hormone synthesis and reduces oxidative stress

🥬 Iron - Required to catalyze the synthesis of thyroid hormones

🥩 Zinc - Supports thyroid homeostasis and maintains its function

🍄 Copper - Necessary for thyroid hormone production and absorption

What foods are you eating that contain these powerhouse thyroid heros?
Comment below ⬇️

Want to learn more how you can eat to optimize your hormones? Let's chat!

We genuinely care! But don't just take my word for it......

My client left this review...
"After years of struggling with different "diet trends", lack of sleep, low energy, and stomach pains, I found this amazing program! Coach Mandy was able to figure out what was going on within a few weeks. This program was well worth the investment. I have learned so much about eating better (eating more and losing weight, who knew?!). The energy and sleep I was missing has returned (I feel like a new person), and the stomach pain is gone!
Thank you for providing the safe place to ask health questions and helping with solutions when doctors say "we will just wait and check next year". Thank you again for providing such an amazing service!!!" -Sharina H.

Are you ready to overcome all your symptoms and feel fabulous again?
Book a FREE discovery call today, link in my bio