The Wellness Diaries

Everyone says they want "balance."

But somehow the women chasing balance are the same ones stuck in the cycle of starting over every Monday.

In this episode, we unpack why the concept of balance sounds healthy… but often keeps you inconsistent, exhausted, and second-guessing every decision around food and fitness.

We talk about:

How "balance" becomes permission to avoid commitment

Why vague goals lead to reactive habits

The real reason you feel stuck even though you "know what to do"

Why standards (not balance) ar...

Most people think they have a willpower problem… but really, they're just underfed, overwhelmed, and over-accommodating.

Today we dive into the #1 issue we see in food logs (hi, low protein + barely eating until 4 PM 👋🏼), how your beliefs are quietly controlling your habits, and why changing your lifestyle feels "weird" to the people around you who aren't changing with you.

We also talk about the illusion of balance - and how a lot of people use it to justify doing the bare minimum while expecting insane results. 

If you're trying to grow, fuel better, and hold...

Today I'm sitting down with one of my clients to talk about the part of a health journey no one warns you about: the cycle of losing the weight… only to gain it right back.

She came to me stuck in the "all-or-nothing" loop — strict during the week, off the rails on the weekend, and constantly starting over. Extremes were easy. Maintenance wasn't. And if she wasn't being perfect, she didn't think she was doing it "right."

In this episode, she shares:

what finally pushed her to get help

why her old...

In this episode, I sit down with my friend (and fellow coach) Marci for a real conversation about what it actually looks like to show up for yourself... especially when it's uncomfortable. We dig into the identity shifts that come with choosing a healthier lifestyle, the messy middle that nobody talks about, and how to stay grounded through the chaos of the holidays.
If you've ever felt like you "should be further along" or you're struggling to stay consistent when life gets busy, this one's going to hit home.

Marci's IG: https://www.instagram.com/marcinevin/<...

In this episode, I sit down with Hunter Nelson, owner of multiple Complete Health stores in Virginia. Hunter's story is one of grit, resilience, and building something real in an industry full of quick fixes. From being born with a paralyzed arm to becoming a leader in the health and supplement space, his journey is proof that obstacles can shape the way you show up for yourself and your community.

We dig into:

The toughest lessons Hunter learned while building his businesses

The resilience it takes to keep showing up when life throws...

Have you ever hit the milestone you were chasing — the weight loss, the career win, the personal record — and still felt empty? In this episode, I reflect on Tim Keller's teaching from Ecclesiastes and share how it mirrors my own journey with purpose and identity. We'll talk about the burden of achievement, the trap of comparison, and why success without deeper grounding always feels like "chasing the wind." Most importantly, I'll share how I've learned to shift from proving myself through outcomes to living with purpose and striving for the right things.

Tim Keller's sermon: https...

My personal story with Jesus, my faith, and Christianity. If you have any questions about your own journey, please feel free to reach out! I'd love to chat with you.

FREEBIES & COACHING

Fat Loss Starter Kit: https://ahubnutrition.myflodesk.com/fatlossstarterkit

No Brainer Fat Loss Checklist: https://ahubnutrition.myflodesk.com/fatlosschecklist

1:1 Coaching Application: https://www.ahubnutrition.com/coachingapplication

Join the email list: https://ahubnutrition.myflodesk.com/x8208kqszl

FIND ME ON

IG: https://www.instagram.com/ashleighmariehubbard/ 
IG: https://www.instagram.co...

Feeling like your goals are slipping further away because your body — or your season of life — feels different than it used to? Whether you're navigating perimenopause, menopause, or just a season where progress feels harder, this episode will show you why harder is not the same as hopeless. I'll break down what's actually happening in your body, why it feels different, and most importantly — the strategies you can use to keep moving forward. Your circumstances may shift, but your goals don't have to.

FREEBIES & COACHING

Fat Loss Starter Kit: https://ahubnutrition.myflodesk.com/fatlosss...

Instead of forcing a solo episode this week, I let ChatGPT put me in the hot seat with questions I hadn't seen ahead of time. The result is... mix of deep coaching insights, personal stories, unexpected reflections, and a few random fun facts you probably didn't know you needed. ;) 

We cover:

The coaching beliefs I've completely changed my mind about

How my own journey has shaped my views on fat loss, discipline, and burnout

The hardest parts of running my business (and the wins no one sees)

Real-life routines, m...

You don't need another macro calculator. You need to get honest about why you keep hitting the gas and the brakes at the same time.

In this episode, we're diving into the real reason you self-sabotage... even when you know better. From identity conflict to change fatigue, we're unpacking what's happening beneath the surface when you keep starting over, burning out, or ghosting your own goals.

This isn't about discipline. It's about identity, safety, and taking ownership, without the burnout.

You'll walk away feeling seen, called out (in the best way), and finally cl...

Welcome to Fat Loss University — a 5-part podcast series where I break down what it actually  takes to lose fat in a way that's sustainable, realistic, and built for your real life… not just your highlight reel weeks.

You've made it through the series. You've got the habits, the mindset, the tools. But now you're at the crossroads — do you keep trying to figure this out alone, or is it time to get support?

In this final episode, I help you assess whether you need a coach (and what coaching actually is), or if you're ready to...

Welcome to Fat Loss University — a 5-part podcast series where I break down what it actually  takes to lose fat in a way that's sustainable, realistic, and built for your real life… not just your highlight reel weeks.

Let's be honest — you're going to mess up. But it's not the mess-up that keeps you stuck. It's the meaning you attach to it. In this episode, I walk you through exactly what to do when things don't go perfectly — because perfection was never the point. You'll learn how to stop the all-or-nothing spiral, build your bounce-back muscle, and move forwa...

Welcome to Fat Loss University — a 5-part podcast series where I break down what it actually  takes to lose fat in a way that's sustainable, realistic, and built for your real life… not just your highlight reel weeks.

If your inner voice sounds like a drill sergeant yelling "DO BETTER," we need to talk. In this episode, we're redefining what real discipline actually looks like — and spoiler: it's not about being harder on yourself.

Most women think they need more willpower when what they actually need is a mindset rooted in respect, not shame. I'll show you...

Welcome to Fat Loss University — a 5-part podcast series where I break down what it actually  takes to lose fat in a way that's sustainable, realistic, and built for your real life… not just your highlight reel weeks.

You don't need to do more. You need to do the right things more consistently. In this episode, I walk you through 5 foundational habits that create results — even when life is busy, unpredictable, or downright chaotic.

If you've been trying to follow 12 different rules, wake up at 5 a.m., meditate, journal, meal prep, track everything… and still feel stuck...

Welcome to Fat Loss University — a 5-part podcast series where I break down what it actually  takes to lose fat in a way that's sustainable, realistic, and built for your real life… not just your highlight reel weeks.

If you've ever thought, "I just need to get my crap together," while barely sleeping and running on fumes — this episode is for you. We're unpacking one of the biggest lies in the health space: that if you're not getting results, it's because you're lazy or unmotivated.

The truth is.. you might be burned out. And no amount o...

Feeling stuck? Like everything in life is just a lot right now - and your nutrition, movement, and self-care have taken a backseat? This episode is for you.

Whether you're burned out, overwhelmed, or just not feeling like yourself, I'm breaking down what that "rut" actually is (hint: it's not just about food), why stress pulls you off track, and how to actually start moving forward again without needing a full life overhaul.

You'll walk away with simple, doable actions for managing stress, resetting your nutrition without tracking every bite, and shifting the story you're...

Hiii I'm back :) Here's what you can expect for season 2 of The Wellness Diaries!

FREEBIES & COACHING

5 Habits to Make Fat Loss Easy AF: https://ahubnutrition.myflodesk.com/fatlosseasyaf?fbclid=PAZXh0bgNhZW0CMTEAAac88iLbmj4-2FVlGWziCDZYJQM2FLA9nduEq1jDytkOqJRGKCeiZtuYs5AMNw_aem_O0JQqD5dq5fkJdOiIfUlBA

No Brainer Fat Loss Checklist: https://ahubnutrition.myflodesk.com/fatlosschecklist

1:1 Coaching Application: https://www.ahubnutrition.com/coachingapplication

Join the email list: https://ahubnutrition.myflodesk.com/x8208kqszl

FIND ME ON

IG: https://www.instagram.com/ashleighmariehubbard/ 
IG: ht...

In this episode of the "Wellness Diaries" podcast, host Ashleigh Hubbard addresses the misconceptions women have about weight loss and body composition. She emphasizes that chasing a lower number on the scale often leads to misguided fitness goals.

Instead, Ashleigh advocates for building muscle through weightlifting to achieve a toned and lean appearance. She discusses societal pressures, media portrayals of body image, and the importance of understanding body composition rather than focusing solely on weight. The episode aims to educate listeners on the benefits of strength training and encourage a healthier mindset regarding body image and fitness...

In this episode of the "Wellness Diaries" podcast, host Ashleigh Hubbard shares her deeply personal journey through 2024. She reflects on her struggles with identity, mental health, and the lasting impact of her past as a competitive athlete in CrossFit, Olympic weightlifting, and powerlifting. Ashleigh candidly discusses her battles with anxiety, depression, and the pressure of self-worth tied to performance. She emphasizes the importance of vulnerability and her desire to redefine herself moving forward into 2025, aiming to inspire listeners to embrace their own journeys of growth and self-discovery.

Things discussed:

In this episode of the Wellness Diaries podcast, host Ashleigh Hubbard shares her personal journey and insights on navigating nutrition and mindset during the holiday season. 

She discusses three practices she has decided to abandon: tracking macros or bringing her own food to events, over-exercising to burn calories, and under-eating to save calories for holiday meals. 

Ashleigh emphasizes the importance of enjoying the holidays without stress or guilt related to food, focusing instead on connection and being present with loved ones. She encourages listeners to adopt a healthier, more compassionate approach to eating during the fe...

In this episode of the "Wellness Diaries" podcast, host Ashleigh Hubbard, a seasoned nutrition and health coach, delves into the complexities of implementing basic health principles. 

Despite their simplicity, habits like balanced eating, regular exercise, adequate sleep, and hydration can be challenging due to life's stressors and emotional factors. Ashleigh emphasizes the significant role of emotions in health choices and the importance of coaching in navigating these challenges. She advocates for sustainable habits over perfection and highlights the need for personalized strategies. The episode underscores the emotional and behavioral aspects of health and the value of supportive c...

In this episode of the Wellness Diaries podcast, host Ashleigh Hubbard speaks with Livia Sara, an autism eating disorder recovery coach and founder of Liv Label Free. Olivia shares her personal journey, discussing her upbringing, struggles with an eating disorder, and eventual realization of being autistic. 

The conversation delves into the complexities of eating disorders in neurodivergent individuals, challenging stereotypes and stigmas. Livia emphasizes the importance of understanding individual needs and the role of lived experience in recovery. The episode offers valuable insights into navigating eating disorders and autism, advocating for a compassionate, individualized approach to healing. Duration: 01:01:00

In this episode of the "Wellness Diaries" podcast, host Ashleigh Hubbard explores the concept of building true confidence, emphasizing that it is not derived from physical appearance or weight. Drawing from her nearly ten years of experience as a nutrition coach, Ashleigh highlights the importance of behaviors, habits, and self-trust. 

She addresses common misconceptions about weight loss and confidence, encouraging listeners to focus on positive behavior changes. Through personal anecdotes and professional insights, Ashleigh underscores the significance of mindful eating, body image, and overall wellness in cultivating genuine self-confidence.

Things I touch on:

In this episode of the Wellness Diaries podcast, I talk about how to transition away from macro tracking, a common practice for weight loss and performance goals. I address the fears associated with stopping macro tracking and emphasizes the importance of "intentional eating." 

I offer practical steps for easing into a more mindful approach to eating, such as focusing on portion awareness, practicing mindful eating, and gradually reducing reliance on food scales. I encourage listeners to connect food choices with personal goals and values, ensuring a sustainable and enjoyable relationship with food.

Things discussed:

In this episode of the Wellness Diaries podcast, I talk about my unique one-on-one coaching program. I highlight the common frustrations with traditional coaching methods, such as restrictive diets, one-size-fits-all plans, and an overemphasis on supplements. I critique these approaches for their lack of sustainability and education. 

I then explain my individualized coaching philosophy, which focuses on education, emotional regulation, and fostering a positive relationship with food. I reassure listeners that lasting change is possible and invite you to consider my coaching program for achieving long-term health and wellness goals.

Things I touch on...

In this episode of the Wellness Diaries podcast, I talk about the significant transitions of perimenopause and menopause. I discuss the hormonal changes and symptoms women experience, aiming to dispel misconceptions and empower listeners. I emphasize that women have control over their health and well-being during these stages. 

I offer practical advice on managing symptoms, maintaining a healthy lifestyle, and addressing emotional eating. By focusing on nutrition, exercise, sleep, and stress management, I encourage you to navigate these changes with confidence and resilience.

Things I touch on:

In this episode of the Wellness Diaries podcast, I discuss a client's successful journey in overcoming emotional eating. 

Emotional eating is common but can hinder health and weight loss goals. I share my coaching strategies, which include emotional regulation, planning balanced meals, avoiding food restrictions, and journaling. These methods helped my client manage emotional eating without calorie counting, leading to weight loss. 

Things I touch on:

In this episode of the Wellness Diaries podcast, I'm talking about SUGAR. I clarify that sugar alone does not cause weight gain; rather, it's the excess calorie intake that leads to weight issues. I explains the concept of energy balance and distinguishes between natural and added sugars. 

I highlight the psychological pitfalls of restrictive diets and advocates for moderation instead of an all-or-nothing approach. Using a client example, I illustrate the importance of a balanced diet that includes occasional sugary treats, promoting a healthier relationship with food.

Topics discussed:

In this episode of the Wellness Diaries podcast, I chat with Rusty Meier, a fitness coach known as the "Miss Frizzle of Fitness" on Instagram. Rusty shares her journey from athlete to coach, discussing her struggles with body image and an eating disorder.

Emphasizing that fitness is more than fat loss, Rusty highlights the importance of self-belief and consistent personal commitment. The episode goes into the psychological aspects of fitness, the significance of finding personal motivation, and the need for sustainable practices. Rusty also shares her daily routines for personal growth, including reading, journaling, and meditation.

In this episode of the Wellness Diaries podcast, I chat about the relationship between hunger, fullness, and satiety, focusing on how highly processed and hyper palatable foods impact these sensations. I explain the physiological mechanisms behind hunger signals and the brain's role in regulating them. I also offer practical tips for mindful eating, such as slowing down, minimizing distractions, and portion control.

Topics:

In this episode of the Wellness Diaries podcast, I chat with my client Sam. She discusses transitioning from a relaxed summer routine to a structured fall schedule. We explore the challenges of adjusting to new routines, emphasizing the importance of creativity, flexibility, and self-compassion. 

Sam shares personal experiences, including overcoming an all-or-nothing mindset and finding joy in everyday activities. Our conversation highlights the significance of embracing change with curiosity and creativity, and the value of incremental progress in personal growth and well-being.

Topics we cover:

In this episode of the Wellness Diaries podcast, I'm talking about whether hiring a nutrition coach is beneficial for achieving your health and fitness goals. I'm identifying key indicators for needing a coach, such as difficulty in setting specific goals, feeling stuck, requiring accountability, and facing information overload.

I also discuss importance of mindset and behavior change in nutrition. Drawing from my extensive coaching experience, I share how personalized guidance can help clients overcome challenges and achieve lasting results.

Topics discussed:

In this episode of the Wellness Diaries podcast, I discuss transitioning into a new season of life and establishing a new routine without feeling overwhelmed. I talk about the challenges of changes such as returning to work, starting school, or adjusting to new responsibilities. I offers strategies for managing stress, including adopting a curious mindset, breaking tasks into smaller steps, prioritizing self-care, and aligning actions with core values. I emphasize the importance of planning, maintaining a positive mindset, and giving yourself grace during these transitions to navigate them smoothly.

Topics:

In this episode of the Wellness Diaries podcast, I talks with Tam, a UK-based sports therapist and fitness coach, about the complexities of bodybuilding and mental health. We go into the physical and psychological challenges of preparing for competitions, including the demanding bulking and cutting phases.

Tam shares insights on managing mental health, the importance of setting goals beyond competitions, and the impact of societal perceptions on body image. The conversation emphasizes the need for balance, self-awareness, and finding personal enjoyment in fitness pursuits. Tam also offers practical advice for those starting their fitness journeys.

  Duration: 01:13:31

In this episode of the Wellness Diaries podcast, I chat with Bryan Holyfield, owner of HolyFit Coaching and a former educator. Bryan shares his journey from teaching world history to becoming a personal coach, driven by his passion for holistic well-being. He discusses the importance of integrating fitness into a balanced lifestyle, addressing misconceptions about weightlifting and extreme workouts.

Brian emphasizes sustainable health practices, setting non-negotiables, and aligning health goals with core values. He also introduces his upcoming book, "Small Wins Big Health," which advocates for embracing small victories. 

Things we touch on:

In this episode of the Wellness Diaries podcast, I chat with food scientist Livi Ron, who has a decade of experience. We go into the science behind food, particularly meat and dairy products, aiming to dispel common myths.

Livi explains food safety practices, such as cooking deli meats to prevent listeria, and clarifies misconceptions about nitrates in processed meats. We discuss the marketing tactics that mislead consumers and the differences between grass-fed and grain-fed beef. The episode underscores the importance of scientific literacy in understanding food production and encourages listeners to seek information from qualified professionals.

In this episode of the Wellness Diaries podcast, I talk about nutritional periodization, which encompasses phases like weight loss, maintenance, and weight gain. I offer practical advice for each stage, stressing the importance of realistic goals and tracking progress. I highlights the significance of a calorie deficit in weight loss, the stability of maintenance, and the structured approach needed for healthy weight gain. I also talk about the psychological aspects of dieting and invites listener engagement for a holistic approach to wellness.

TIME STAMPS

Weight Loss Phase (00:01:12) Tips for setting and achieving g...

In this episode of the Wellness Diaries podcast, I chat with Alexa Mina, an international Olympic weightlifting medalist and coach. Alexa shares her journey from competitive cheerleading to weightlifting, detailing her struggles with nutrition and cutting weight.

She recounts her challenging path to represent Lebanon in weightlifting, culminating in winning a bronze medal. We talk about her severe elbow injury, recovery process, and the mental aspects of dealing with injuries. Alexa emphasizes the importance of proper nutrition, mindset, and professional support in rehabilitation. She also shares impactful life lessons and advice for those facing similar challenges.

In this episode of the Wellness Diaries podcast, I talk about how I'm evolving as a coach. I discuss the importance of evidence-based strategies and emphasizes the need to focus on behaviors, habits, and mindset. I share success stories of clients who achieved their goals without tracking macros, highlighting the significance of self-trust and a healthy relationship with food. 

Topics covered:

In this episode of the Wellness Diaries podcast, I chat with Laura Lagos, a registered dietitian and founder of the Sassy Dietitian. Laura shares her journey from a competitive athlete to a clinical dietitian and eventually into private practice. We discuss the challenges of balancing nutrition, fitness, and motherhood, especially during the pandemic.

Laura offers practical advice on meal planning, self-care, and avoiding toxic social media comparisons. The episode also covers the risks of weight loss injections, the importance of holistic health, and the value of genuine human connections.

Things we touch on:

In this episode of the Wellness Diaries podcast, I'm back with my client Sam discussing the challenges of maintaining healthy habits during and after a vacation. Sam shares her struggles with feeling lethargic and getting back into her routine post-trip.

We talk about the importance of creating a supportive environment and structured routine to facilitate healthy choices. Our conversation also touches on the impact of social media on perceptions of healthy living and the emotional influence of the scale. We advocate for focusing on overall well-being and multiple metrics beyond just weight to gauge progress.

  Duration: 00:48:34

In this episode of the Wellness Diaries podcast, I have the pleasure to chat with Dr. Gabrielle Fundaro to discuss healthism and its implications. We talk about how societal pressures often equate health with moral virtue, placing undue responsibility on individuals.

Dr. Fundaro emphasizes aligning health behaviors with personal values rather than societal expectations. We also address the normalization of disordered eating in athletes, the impact of societal values on body image, and the importance of community in well-being. 

Things we touch on:

In this episode of the Wellness Diaries podcast, I chat with Dr. Jesse Hoffman, a registered dietitian with a PhD in nutritional sciences specializing in gut microbiome research.

Dr. Hoffman discusses the concept of gut health, emphasizing the importance of microbiome diversity, digestion, and disease management. She explains the impact of diet, particularly fiber and prebiotics, on gut health and addresses common misconceptions about inflammation and food intolerances. Our conversation covers topics like fecal microbiota transplantation, probiotics, exercise, and artificial sweeteners, providing listeners with practical insights and evidence-based advice for maintaining a healthy gut.

In this episode of the Wellness Diaries podcast, I focus on the role of habits in personal wellness. I explains the habit loop, the science of habit formation, and the concept of friction, providing practical advice on how to form positive habits and break negative ones. I also introduce habit stacking and offer tips for implementation. 

Enjoy the episode!

TIME STAMPS

Habit Formation (00:00:00) Explains the concept of habits, habit formation, habit loop, and the science behind habit formation.

Neuroplasticity and Habit Formation (00:02:17) Discusses the role of neuroplasticity in habit fo...

In this episode of the Wellness Diaries podcast, I welcome back my client Sam to discuss her health journey. We explore the misconception of expecting immediate results and emphasize sustainable, long-term progress. Sam shares her experience of losing 10 pounds and the mindset shifts she has undergone, such as being more gracious with herself and making healthier choices.

We highlight the importance of celebrating small wins, being mindful of eating habits, and finding joy in the process. The episode underscores the significance of balance, self-care, and removing pressure in the pursuit of health and fitness.

In this episode of the Wellness Diaries podcast, I chat with Samina Qureshi, a registered dietitian and founder of Wholesome Start. Samina discusses her path to specializing in digestive health and the intersection of IBS symptoms with dietary choices.

She emphasizes the importance of individualized care and the impact of disordered eating on gut health. Our conversation covers the low FODMAP diet, the gut-brain axis, and the role of stress in exacerbating IBS. Samina also debunks common gut health myths, advocates for evidence-based approaches, and shares practical tips for daily gut maintenance. Additionally, she highlights the effects...

In this episode of the Wellness Diaries podcast, I chat with Michelle Yates, an expert in helping women combat binge eating, emotional eating, and all-or-nothing mindset.

Michelle shares her personal struggle with disordered eating and the societal pressures that fueled it. We discuss the difficulties in recognizing and addressing eating disorders, the signs of binge eating disorder, and the importance of understanding one's needs to prevent such behaviors. Michelle also touches on intuitive eating and the negative effects of all-or-nothing thinking. Towards the end, Michelle offers advice on authenticity in business and invites listeners to use her...

In this episode of the Wellness Diaries podcast, I chat with my client Sam, who candidly discusses her struggle with gym resistance and her fitness journey. Sam opens up about her resistance to the gym, her past experiences with physical activity, and the challenge of maintaining a consistent workout routine. I offer empathy and practical advice, suggesting breaking down gym visits into smaller steps and exploring the underlying reasons for Sam's resistance.

We touch on the dangers of comparing oneself to others, especially celebrities, and the importance of setting personal benchmarks for success. Sam reflects on the...

In this episode of the Wellness Diaries podcast, I candidly discusses my past struggle with exercise addiction. I describes how my compulsion to exercise intensely and frequently, despite negative consequences, was fueled by a desire for control and a positive self-image. I shares the severe impacts on her health, including hormonal imbalances and anxiety, and the challenges she faced in recovery, such as confronting her emotions and redefining her identity beyond fitness. Ashleigh's journey highlights the importance of balance and the often-overlooked complexities of exercise addiction.

TIME STAMPS

Exercise Addiction (00:00:00) Description of exercise...

In this episode, I get to chat with another online coach, Mark, about the complexities of complimenting weight loss. We discuss the appropriateness of such compliments and discuss weight-neutral training, emphasizing sustainable behavior changes and strength over weight loss.

We consider the impact of a trainer's appearance on credibility and the pressures of the fitness industry. Our conversation also covers the importance of focusing on health improvements and the benefits of strength training, regardless of weight loss. We conclude by discussing the representation of diverse body types in fitness and the need for an inclusive approach.

In this episode of the Wellness Diaries podcast, I tackle the issue of disappointment in fitness journeys. Drawing from my own experiences with Olympic weightlifting, I discuss the emotional challenges of unmet expectations and the cognitive distortions that can exacerbate feelings of failure.

I talk about strategies for coping with gym setbacks, such as reframing perspectives, setting realistic goals, and practicing self-compassion.

TIME STAMPS

Disappointment in Fitness Journey (00:00:00) Ashleigh discusses disappointment in fitness journey, setting unrealistic expectations, and feeling negative towards oneself.

Psychology of Disappointment (00:03:29) Ashleigh delves into the e...

In this episode of the Wellness Diaries podcast, I chat with Dr. Jena Gatses, a performance coach and physical therapist with a notable background, including being the first female head coach for NASCAR.

She discusses the importance of proper breathing techniques and their influence on health and exercise performance. Dr. Gatses shares insights on the psychological aspects of training, the impact of modern technology on stress levels, and the power of mindset in healing.

A remarkable story of helping a paralyzed patient regain leg function through various therapies is recounted, emphasizing neuroplasticity and the mind-body...

In this episode of The Wellness Diaries podcast, I give an update on my fitness goals and how they're going after about 4-5 weeks of consistency with the change in my training regimen.

Hope you enjoy!

JOIN OUR FB COMMUNITY: https://www.facebook.com/groups/821409229816960

FREEBIES & SPECIAL OFFERS

No Brainer Fat Loss Checklist: https://ahubnutrition.myflodesk.com/fatlosschecklist

Special 1:1 Coaching Offer for podcast listeners only: https://www.ahubnutrition.com/coachingapplication

Group Coaching: https://www.ahubnutrition.com/90days

Simple Meal Ideas Freebie: htt...

In this episode of the Wellness Diaries podcast, I have the pleasure of interviewing an old friend, Hannah Black, a competitive CrossFit athlete, about her transition from Olympic weightlifting to CrossFit.

We talk about how we met, Hannah's athletic journey, and go into her mindset during competitions. Hannah shares her unexpected entry into individual quarterfinals, her approach to training and recovery, and the importance of mental preparation.

She also talks about the influence of certain books on her life and announces the launch of her own weightlifting program.

TIME STAMPS

In this podcast episode of the Wellness Diaries, I talk with my client Sam about her recent vacation and her approach to nutrition and exercise during the trip. Sam discusses her decision to not track her meals or workouts, focusing instead on mindful eating and enjoying the moment. We explore the importance of autonomy and making intentional choices in health and fitness. Our conversation also covers meal planning, the joy of cooking, and the significance of a slow and steady approach to wellness. The episode emphasizes the value of patience, sustainable habits, and a holistic view of health.

In this episode of the Wellness Diaries podcast, I talk with health and wellness coach Jeb Stuart Johnston about his transition from musician and bartender to a coach specializing in emotional eating and binge eating.

We explore the integration of therapy and coaching to tackle emotional and behavioral issues related to food and body image. Johnston shares his personal experience with addiction and the influence of dialectical behavior therapy on his approach.

The discussion includes practical strategies for managing emotional eating, such as mindfulness and finding joy in activities beyond food. We also address misconceptions...

In this podcast episode, I discuss the importance of evidence-based information in nutrition and fitness. I discusses the varied reactions to my research-based social media content, especially on controversial topics like artificial sweeteners.

I advocate for a nuanced approach to nutrition, avoiding all-or-nothing thinking and considering individual differences. The episode also touches on the challenges of interpreting research and the need for critical thinking when evaluating health claims, urging listeners to seek reliable sources and understand the context of dietary recommendations.

TIME STAMPS

The importance of research-based information (00:00:00) Emphasizing the need...

In this episode of the Wellness Diaries podcast, I talk with Danielle Kepics, a physician assistant, fertility educator, and master's level therapist, about her holistic health business, Empowered Mind and Body.

We explore the effects of birth control on women's health, the difficulties women encounter when discontinuing birth control, and the importance of considering emotional wellness in conjunction with physical health. Danielle shares her clinical insights on hormonal imbalances, the impact of childhood experiences on mental health, and the significance of addressing body image issues. The discussion also touches on societal pressures on women, the value of...

In this episode of The Wellness Diaries, I discuss the commonalities of homework and fitness/nutrition. Ever wanted to not do your homework, but you did it anyway? You'll have to tune in to hear the context ;) 

Enjoy the episode!

JOIN OUR FB COMMUNITY: https://www.facebook.com/groups/821409229816960

FREEBIES & SPECIAL OFFERS

No Brainer Fat Loss Checklist: https://ahubnutrition.myflodesk.com/fatlosschecklist

Special 1:1 Coaching Offer for podcast listeners only: https://www.ahubnutrition.com/coachingapplication

Group Coaching: https://www.ahubnutrition.com/90days

Simpl...

In this podcast episode, Ashleigh hosts Mike Doehla, the former owner of StrongerU, to discuss various aspects of nutrition and fitness coaching.

They dive into the challenges of addressing alcohol consumption, the impact of social media on nutrition advice, and the importance of evidence-based approaches. Mike shares his journey from starting a CrossFit gym to online nutrition coaching, emphasizing the role of passion and the need for delivering tangible results.

They also discuss the health and wellness industry's trends, including the importance of discussing fat loss openly and the challenges of intuitive eating. The conversation...

In this episode of the Wellness Diaries podcast, I discuss my shift in fitness goals. Previously focused on competitive sports, I had to reevaluate my goals due to health concerns and a growing business.

After a period of less rigorous attention to a specific fitness goal, I am now aiming to rebuild muscle mass through a combination of hypertrophy workouts + my normal CrossFit workouts.

I am tracking my progress with body composition tools and plan to share updates with you all along the way.

Hope you enjoy the episode!

T...

In this episode of The Wellness Diaries podcast, I explore the nuances of moderation and the 80/20 rule in diet and lifestyle. I discuss how personal interpretations of moderation can lead to dietary confusion and the importance of understanding individual calorie and nutrient needs. I emphasize the variability of what "eating pretty healthy" means to different people and advocates for a personalized, mindful approach to nutrition and lifestyle choices, highlighting the importance of self-awareness and intentionality in achieving wellness goals.

TIME STAMPS

The word moderation (00:00:00) Explains the various interpretations of moderation and its impact o...

In this episode of The Wellness Diaries, Ashleigh and her client Sam share valuable wisdom about strengthening self-efficacy through nutrition choices, enhancing the enjoyment of healthy foods, maintaining flexibility amid various life challenges and implementing mindful reflections to anticipate future growth.

Ashleigh shares her coaching philosophy and discusses how the power of self-belief and control can serve as the cornerstone of sustainable healthy habits. Drawing on Sam's experiences, they touch upon the importance of finding joy in nutritious meals, and the integral role that self-awareness and reflective practices play in cultivating a resilient and optimistic outlook towards...

In this episode of the Wellness Diaries podcast, I talk with Allie Hall, a pediatric nurse and money management specialist. We dive into the importance of financial literacy and aligning spending with personal values.

Allie shares her journey of overcoming debt by learning from financial experts and adopting mindful spending habits. Our discussion also covers strategies to resist impulse spending, such as the 48-hour rule, and the impact of social media on consumer behavior.

Allie emphasizes starting small with savings, the significance of financial goals, and the need for open conversations about money. She provides...

In this episode of The Wellness Diaries podcast, I talk with my client Sam. We cover Sam's travel challenges, her meal tracking, and eating habits. We get an update on how Sam's fitness journey is going, how much progress she's made in the last month or so, and how she navigated tracking while traveling.

We explore the importance of being mindful of food choices and the role of tracking as an awareness tool. Sam describes the structured weekly check-ins and daily tracking through the coaching app, which includes sleep, digestion, energy, and hunger. We also touch on...

In this episode of The Wellness Diaries podcast, host Ashleigh Hubbard tackles the complexities of obesity, addressing the role of environmental, social, and personal factors. She introduces the concept of food noise, the pervasive thoughts about food that hinder healthy behaviors, and discusses the use of the drug Ozempic for weight loss.

Ashleigh calls for compassion and an individualized approach to obesity, sharing her personal struggles with body image. She advocates for a holistic strategy to weight management that combines lifestyle changes, empathy, and support, challenging the stigma and judgments associated with obesity and its treatments.

In this episode of the Wellness Diaries podcast, my client Sam and I dive into the intricacies of nutrition and fitness goal setting. I outline my onboarding process, focusing on food tracking and setting macro targets, while Sam shares her personal experiences and challenges, such as meal prepping and tracking while traveling.

We discuss the importance of aligning fitness goals with personal values, adapting to life's changes, and maintaining a flexible mindset. The conversation also touches on the parallels between managing nutrition and finances, highlighting the need for intentionality and planning. The episode aims to inspire listeners...

In this episode of The Wellness Diaries podcast, I have the awesome opportunity of chatting with Maxx Chewning, a Youtuber and entrepreneur.

Maxx shares his journey from a carefree college life to creating a successful YouTube channel and launching his own apparel brand, Ever Forward. He discusses the importance of authenticity and social skills, which played a significant role in his career.

We also talk about the origins of his candy company, Sour Strips, and touch on personal topics like his upcoming marriage. Throughout the conversation, Maxx emphasizes the balance between personal and professional life...

In this episode of the Wellness Diaries podcast, host Ashleigh Hubbard interviews her client Janna, who shares her personal struggle with crash dieting and her complex relationship with food.

Janna discusses her weight management journey, the shame she felt about her body, and the mental challenges she faced in overcoming diet culture. They dive into the significance of tracking macros, the learning curve involved, and the importance of mindset and behavior change for sustainable health results.

Janna overcame her shame and learned to honor her body, emphasizing the need for self-love and acceptance. The episode...

In this episode of The Wellness Diaries podcast, I tackle the myth that metabolism significantly slows down with age. Lifestyle factors, such as decreased activity and poor dietary habits, are more influential in weight gain than aging itself. 

If you enjoy the episode, share it with a friend! :)

TIME STAMPS

Metabolism and Aging (00:00:00) Discussion about the common belief of metabolism slowing down with age and challenging the myth.

Understanding Metabolism (00:01:15) Explanation of metabolism as a complex set of chemical processes, influenced by age, activity level, genetics, muscle mass, and bod...

In this episode of The Wellness Diaries podcast, I'm talking with Alex Cottingham, CEO of Holo Health, about the holistic approach to health. We explore the interconnectedness of physical, mental, emotional, relational, and spiritual well-being, and how external activities like gym workouts often fail to address deeper issues.

Alex discusses the pitfalls of finding identity in achievements and the importance of a stable sense of self rooted in spiritual beliefs. We also touch on the dangers of hustle culture and the need for intentional living. Our conversation concludes with an invitation to listeners to engage with Holo...

In this episode of the Wellness Diaries podcast, I talk with Karin Nordin, an expert in mindset and behavior change. Karin shares her journey from a negative relationship with self-help during her youth to pursuing a PhD focused on health communication behavior change.

She reveals her pivot from academia to starting a coaching business after an enlightening experience with growth mindset research. The discussion highlights the shortcomings of typical self-help books, emphasizing the need for practical advice for those who don't naturally excel in self-regulation.

We explore the importance of aligning behaviors with values, setting...

In this episode of the Wellness Diaries podcast, yours truly, Ashleigh Hubbard, challenges the emphasis on body fat percentage in health and fitness. I explains the stress and overthinking that can stem from obsessing over such metrics, citing their variability and the inaccuracies of measurement methods.

I talk about focusing on biofeedback markers like sleep, energy, and mood, which better reflect well-being. Sharing my own experience with the pursuit of leanness, I encourage a holistic approach to health, cautioning against the pursuit of unrealistic body composition goals and promoting sustainable practices for overall well-being.

Leave...

In this episode of the Wellness Diaries podcast, I talk with Jamie Sulc, owner of the SuperFit Games and former gym coach and trainer. We explore Jamie's background in fitness, his transition from politics to the fitness industry, and the development of the SuperFit Games.

Jamie discusses the growth of the competitions, the changes in the CrossFit industry, and the challenges of organizing events. He also shares his personal journey, including enlisting in the Army National Guard and overcoming setbacks like a hip injury. The conversation touches on themes of resilience, self-worth, and the importance of a...

In this episode of The Wellness Diaries, I share strategies for weight loss without calorie or macro tracking. Not everyone loves the idea of tracking food, BUT it's still important to have intention and awareness behind what we're eating, and you'll find that in this episode.

If you enjoy the episode, leave a rating and review, and share it with a friend that would find it beneficial!

TIME STAMPS:

Less Snacking (00:01:58) Discussing the impact of mindless snacking and grazing on weight management and calorie intake.

Mindful Eating (00:04:15) Emphasizing the i...

In this episode of the Wellness Diaries podcast, I'm talking with Klaire Maranto, owner of Klaire's Kitchen, a meal prep company in Virginia. We explore Klaire's healthy upbringing, her unexpected entry into the meal prep business following a car accident, and the growth of her business, including the challenges of running it.

We go into the importance of simplicity and flavor in healthy eating, mindful and emotional eating, the significance of non-scale victories, and the need for a balanced diet rich in protein and fiber.

We also discuss the holistic approach to tracking health progress...

In this episode of the Wellness Diaries podcast, I'm talking with Klaire Maranto, owner of Klaire's Kitchen, a meal prep company in Virginia. We explore Klaire's healthy upbringing, her unexpected entry into the meal prep business following a car accident, and the growth of her business, including the challenges of running it.

We go into the importance of simplicity and flavor in healthy eating, mindful and emotional eating, the significance of non-scale victories, and the need for a balanced diet rich in protein and fiber.

We also discuss the holistic approach to tracking health progress...

In this podcast episode, I talk with Dr. Sean Pastuch discuss overcoming pain and promoting wellness through movement. Dr. Pastuch, founder of Active Life, shares his journey from clinician to coach, focusing on helping people stay active despite pain.

We chat about the challenges in the health industry, emphasizing the need for personal responsibility and a supportive fitness community.

Our conversation also covers misconceptions about CrossFit, the importance of tailored coaching, and the role of personal responsibility in fitness. Lastly, Sean reflects on his personal growth, the evolution of his business approach, and the significance...

In this episode of The Wellness Diaries, I am discussing some ways to manage your physical/emotional/mental hunger in a calorie deficit.

If you enjoy the episode, leave a rating, review, and share it with someone that might find it helpful!

FREEBIES & SPECIAL OFFERS

Holiday Nutrition Freebie: https://ahubnutrition.myflodesk.com/holidayfreebie

Special 1:1 Coaching Offer for podcast listeners only: https://www.ahubnutrition.com/coachingapplication

Group Coaching: https://www.ahubnutrition.com/90days

Simple Meal Ideas Freebie: https://view.flodesk.com/pages/626c82f91e8046b220253e1b...

In this episode of the Wellness Diaries podcast, I talk with Carly Fleischer, a former financial consultant turned fitness coach and owner of Moxie Barbell. We dive into Carly's transition to fitness coaching, the importance of setting realistic goals aligned with personal values, and the power of intrinsic motivation. We discuss strategies for overcoming common obstacles in habit formation, such as time management and the need for positive framing. Carly shares insights on maintaining habits, the significance of consistency, and the benefits of setting boundaries. The episode also touches on Carly's evolving food preferences and concludes with a light-hearted...

In this episode of The Wellness Diaries, I talk about several ways to make your meal prep suck less.

Most people that come to me for nutrition coaching struggle with meal prep. This isn't a flaw on their part.. it's just the methods that they're trying to adhere to aren't working for them. Most people try to meal prep in ways that are NOT time efficient and they're just not sustainable on a weekly basis.

Listen in to hear 6+ ways to make your meal prep suck less, and let me know if you implement any...

In this episode of the Wellness Diaries podcast, I'm joined by fellow coach AJ Peña. We discuss AJ's entry into the fitness and coaching world during the pandemic, her journey through motherhood, and so much more. AJ shares her experience with various certifications, including Precision Nutrition and NASM, and emphasizes the importance of mindset in coaching. Our conversation covers the challenges of balancing routines with the unpredictability of life, especially for parents, and the value of having a support system. AJ advises listeners to seek guidance from role models and consider coaching for navigating life changes.

P...

In this episode of The Wellness Diaries, I have guest Marci Nevan on the podcast to talk about her fitness journey, the world of bodybuilding, and how she was able to do a lot of the inner work within herself to strengthen her relationship with her body, food, and just herself as a person.

Please be sure to rate, follow, and leave review if you enjoyed the episode!

FREEBIES & SPECIAL OFFERS

Special 1:1 Coaching Offer for podcast listeners only: https://www.ahubnutrition.com/coachingapplication

Group Coaching waitlist: https://view.flodesk.co...

In this (new) "Ash Chats" segment of The Wellness Diaries, I talk about how 2023 went for me in business, my personal life, coaching updates, and more. I talk about the new things I did in 2023 as well as things I want to do differently in 2024, and also my word for the year... ACTION.

Please be sure to rate, follow, and leave review if you enjoyed the episode!

FREEBIES & SPECIAL OFFERS

Special 1:1 Coaching Offer for podcast listeners only: https://www.ahubnutrition.com/coachingapplication

Group Coaching waitlist: https://view.flodesk.com/pa...

In this episode of The Wellness Diaries, we discuss things that led Jordan to where is now in the fitness industry, the struggles he went through in wrestling with food and cutting weight, social media and how it impacts body image, fitness industry trends, genetics and environment, and so much more. 

Jordan is also very well known on social media for how well he SIMPLIFIES nutrition and fitness. We talk about some simple and sustainable strategies for weight loss as well as something he has changed his mind on. 

You don't want to miss this ep...

In this episode of The Wellness Diaries, I am discussing some reasons you might not be seeing weight loss progress in a calorie deficit.

I also started a new ✨segment✨ called Wellness Bytes.. basically just bite-sized episodes about micro-problems such as this that don't require a lot of time talking on the subject.

If you find it helpful, let me know! 

FREEBIES & SPECIAL OFFERS

Holiday Nutrition Freebie: https://ahubnutrition.myflodesk.com/holidayfreebie

Special 1:1 Coaching Offer for podcast listeners only: https://www.ahubnutrition.com/coachingapplication

Group Coachin...

This week on The Wellness Diaries, I'm talking with Sabrina Atterbom. We discuss her history with competitive CrossFit and about how diving ALL IN lead eventually led to some high achiever burnout after several years.

We talk about her life NOW and how she's finding herself outside of the sport + learning how to discover life and new hobbies OUTSIDE of the gym.

If you enjoyed the episode, please leave a review and rating! If you know someone who would love the episode, share it with them.

Tag us in your stories on IG...

In this episode of The Wellness Diaries, I talk ALL about emotional eating. What is it? Is it bad? (spoiler: no) How to manage it? How to know if you're doing it?

I cover the ins and outs of what it is and how to manage the frequency of it. If it's something you WANT to change and don't know how to do it or why you're doing it, this episode is for you.

FREEBIES & SPECIAL OFFERS

Holiday Nutrition Freebie: https://ahubnutrition.myflodesk.com/holidayfreebie

Special 1:1 Coaching Offer for po...

In this episode of The Wellness Diaries, we dive into the nuanced intersection of body-related goals and self-acceptance. Join my guest, Gillian Bennett, and I on topics such of food satisfaction, autonomy, navigating societal expectations like 'finish the plate,' addressing body image concerns in photos, the interplay between weight loss and self-confidence, and the significance of body functionality and how it can improve your body image.

If you find it helpful, please leave a review and/or send me a message letting me know how you liked it!

FREEBIES & SPECIAL OFFERS

In this episode of The Wellness Diaries, we dive into practical strategies for staying on track with your nutrition and fitness goals during the holiday season. I'll provide some simple yet effective tips to navigate social gatherings, indulge mindfully, all while maintaining your healthy habits.

The holiday season doesn't have to be something that completely derails you. We talk about the all or nothing mindset and how this can be something that most people struggle with during the holiday season. Aka you eat NO pie or the whole thing. We also discuss how you can make your...

In this episode of The Wellness Diaries, my guest, Anne Miller and I, dive DEEP into the topic of setting better goals for the new year. We explore practical strategies and techniques that can help you maximize your chances of success. From measuring progress to breaking down goals into smaller, manageable steps, we provide valuable insights and tips to ensure that your resolutions are not just wishful thinking, but actionable plans.

We also address the challenge of maintaining proper nutrition during the holiday season. We discuss effective ways to navigate holiday parties and family gatherings, offering practical...

In this episode, I talk about my upbringing and how I got into fitness, leading me into the world of CrossFit, Olympic Lifting, and Powerliting competitions, as well as how I started my nutrition coaching company, A-Hub Nutrition.

Tune in to The Wellness Diaries each week if you want to level up your nutrition, fitness, and mindset.

Stay connected with Ashleigh on Instagram (@ashleighmariehubbard, @thewellnessdiariespodcast) and find her coaching services at www.ahubnutrition.com.

See you on the next episode!

Welcome to the debut episode of The Wellness Diaries, hosted by Ashleigh Hubbard, nutrition coach behind A-Hub Nutrition.

In this first episode, Ashleigh introduces herself and her journey, starting from her early fascination with fitness to becoming a nutrition coach with over eight years of experience. She discusses her start into strength training, CrossFit, and even Olympic weightlifting, sharing anecdotes about her achievements and how they have shaped her perspective on fitness and nutrition.

Discover why Ashleigh decided to launch this podcast, her reasons for doing so, and what you can expect from future episodes...