Ashley Paulgaard - Personal Trainer

Say these with me,

My body is strong
I can trust my body
All bodies are different
My body needs rest
My body can take me places
My body deserves kindness

It's not a destination, it's a mindset. Keep fighting for it, even if you are fighting yourself.

If you are going to count something, count your protein. I have dabbled with counting calories and it usually ends up with restriction and unrealistic thoughts about what I should be having in a day.

What I have found to be way more helpful is just to make sure I am getting enough protein. I am not a huge meat eater so it is definitely the nutrient that I personally struggle with and I have found that many of my clients do as well.

How much should you have? A simple way to remember is, your body weight in kg is how many grams of protein you should have eat day. For example if you weight 140lbs ÷ 2.2 is 63 kg, so you would aim to have 63 grams of protein.

No restriction response should happen, remember it's a goal to hit, not a number to stay under.

Happy long weekend! I hope your day is filled with sunshine, treats and hopefully cuddles ❤

No good diet is complete without quick and easy meals. Whether they are take-out or something frozen from the grocery store that you can pop in the oven (Homemade frozen meals are also excellent!)

What are your quick go-to options? My favorite hands down, is Sushi 😍

Study yourself. It takes courage to realize that you can always improve yourself.

Instead of viewing your limits as a stopping point, I encourage you to see them as a starting point.

Once we recognize what is stopping us, it is so much easier to make a strong plan to move forward. None of us are perfect, none of us know what we are doing, it's to not know all the answers.

If you have found what works for you great! if not? keep trying new things, keep seeking new information.

Looking for personal training guidance? or an exercise program? I am currently accepting new clients!

Each program is delivered to you through the Trainerize App

You receive anywhere from 2-5 workouts per week

Workouts designed to your specific needs and goals

Each exercise has a video demonstration, so you know exactly what to do

Not sure where to start? Shoot me a DM and we can set up a plan!

Progress 🔥🙌

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Breakfast is definitely my favorite meal of the day! Pancakes, French Toast, Eggs Benedict, Hashbrowns are all my favorites! What makes a breakfast healthy?

1) You eat it
2) You don't judge yourself after
3) It was delicious

I want to start exercising because I hate how I look -> I want to start exercising because I want to take better care of myself

The difference between these two might not seem like a huge difference, but the mindset is completely different. Chasing an image of yourself rather than chasing how you feel will have huge impacts later on.

One of the best things you can do while trying to build healthier life habits is to find what works for you! Clients focus so much on what they are "supposed" to do that exercise and movement become a chore and can be exhausting. This will never lead to a sustainable routine.

Find something that stimulates your muscles i.e strength training, or any activity where your push, pull and throw

Find something that gets your heart rate up

annnnnndddd stretch!

There are so many different options! Go try something new!