What if the “right way” isn’t a single path, but the path that fits your body, your bandwidth, and your season of life? Ashley opens up about creative dips, menstrual cycle rhythms, and why grace is a strategy, not a soft option. From health trends like intermittent fasting to the nuts and bolts of building a software company, we connect the dots between sustainable habits and sustainable growth—without the shame, hustle theater, or one-size-fits-all rules.

You’ll hear how to run clean experiments in your health: choose one lever, track objective and subjective data, and evaluate results without ego. We explore why many methods “work” for weight loss but feel wildly different in real life because hormones, sleep, genetics, and stress change the experience. We dive into cold plunging as a case study—how timing can make or break sleep—and translate those lessons to business, where the order of operations matters. Build systems first, then consider paid ads. When a sprint is necessary, define it, protect sleep, and verify that the discomfort feels purposeful rather than corrosive.

This is a guide to making decisions you can live with tomorrow. You’ll leave with a simple process to test ideas, respect your cycle, sequence priorities, and spot the difference between growth-producing discomfort and peace-stealing unease. Whether you’re tuning your nutrition, refining your training, or scaling a product, the goal is the same: curiosity over certainty, progress over perfection, and results that don’t cost your well-being.

If the message lands, help us grow organically—subscribe, share the show with a friend, and drop a quick review telling us the one change you’ll test this week. Your support means more thoughtful conversations and more tools for strong, resilient mothers everywhere.

Ready to take what you’re learning and put it into action?
Explore my favorite resources below 👇

💪 For your health + energy:
Join the Designed to Last Wellness Community — where women rebuild energy, metabolism, and confidence through structure, support, and strategy.
➡️ onestrongmother.com/join-dtl

🚀 For your business growth:
Discover The Marra Collective — a done-with-you business ecosystem that helps small business owners scale with automation, AI, and a lean team.
➡️ themarracollective.com

A smelly sink, a pressure cooker insert, and a cup of coffee become a doorway into something bigger: how letting go of perfectionism creates room for courage—and how courage multiplies when you’re held by the right people. We open up about the messy, non-Instagram parts of building a wellness business and a life, and we honor the teammates who choose faith in a vision before the proof arrives. Jennifer gets a heartfelt shoutout, not because she solved every problem, but because she refused to step away while we solved them together.

From there, we connect the dots between story and science. Blue zone research often gets reduced to diet trivia, but the real common thread is community: regular connection, shared rituals, and roles that matter. That social fabric doesn’t just feel supportive; it changes health outcomes, mental resilience, and how we navigate stress. We talk about the moments imposter syndrome gets loud—right before launches and trainings—and how honest voices in your corner can cut the noise with one simple reframe: if they’re not your people, that’s not your failure. It’s permission to keep serving the ones who are waiting for you.

We also share a practical map for finding or building your own circle when life is busy, mobile, or isolating. Curate rooms where your value is additive, set clear permissions for truth-telling, and blend digital with in-person touchpoints to make support durable. Whether you’re a mom reclaiming your health rituals or a coach scaling a practice, we invite you into spaces designed for both education and empathy. Want a free wellness community for moms? Need a mastermind where providers and coaches swap systems that actually work? We’ve got links ready for you. If this resonated, tap follow, share it with the friend who always has your back, and leave a review telling us who your “Jennifer” is—we’d love to cheer her on, too.

If you are on your health journey start here:

Join Designed to Last Community

If you are a wellness coach looking to find not only the community but also the entire software that allows you to fully systemize your business start here:

Ready to take what you’re learning and put it into action?
Explore my favorite resources below 👇

💪 For your health + energy:
Join the Designed to Last Wellness Community — where women rebuild energy, metabolism, and confidence through structure, support, and strategy.
➡️ onestrongmother.com/join-dtl

🚀 For your business growth:
Discover The Marra Collective — a done-with-you business ecosystem that helps small business owners scale with automation, AI, and a lean team.
➡️ themarracollective.com

Ever feel a wave of guilt over a tiny food choice—like spraying a pan before you cook dinner—and wonder why it holds so much power? We unpack a real coaching moment that started with “Is PAM bad?” and opened into a bigger, liberating truth: your results don’t hinge on a single ingredient. They come from foundations you can repeat on the busiest days—steady calories, enough protein, useful carbs, supportive fats, and fiber that keeps everything moving.

I walk through a simple plate reframe that turns shame into clarity. Instead of fixating on what to cut, we ask what each part of your meal is doing for you: protein repairs, carbs fuel, fats satisfy, fiber stabilizes. If you’re navigating GLP-1s like tirzepatide, we talk about why energy-supporting carbs and high fiber become essential, and why cooked veggies might beat raw if digestion is sensitive. Tools that make consistency easier—yes, including low-calorie sprays—deserve a place when they help you keep promises to yourself.

This is permission to prioritize the big levers and celebrate the wins that actually matter: cooking at home, hitting protein, getting fiber, and fueling your life. Once those habits feel automatic, upgrades are easy—swapping oils, choosing more whole foods, and dialing in quality without stress. Shame isn’t a strategy; consistency is. If you’re ready to trade perfection for progress, tune in, take the plate exercise for a spin, and start stacking small wins tonight.

If this resonates, tap follow, share with a friend who needs a kinder voice in her ear, and leave a quick review to help more moms find the show

Don't forget to JOIN THE RECHARGE ROOM (free private community) where we talk all things health, healing, and just overall mom stuff.

Join The Recharge Room

Ready to take what you’re learning and put it into action?
Explore my favorite resources below 👇

💪 For your health + energy:
Join the Designed to Last Wellness Community — where women rebuild energy, metabolism, and confidence through structure, support, and strategy.
➡️ onestrongmother.com/join-dtl

🚀 For your business growth:
Discover The Marra Collective — a done-with-you business ecosystem that helps small business owners scale with automation, AI, and a lean team.
➡️ themarracollective.com

The "Ozempic face" phenomenon causing concern isn't actually caused by GLP-1 medications, but rather by malnourishment from losing weight too rapidly without proper nutritional support. Understanding how to use these powerful tools properly can help prevent this gaunt, aged appearance while still achieving sustainable weight loss results.

• GLP-1 medications (Ozempic, Wegovy, Mounjaro, Zepbound) work by suppressing appetite and increasing satiety
• The hollow-faced appearance some experience is from malnourishment, not a medication side effect
• Many doctors fail to provide adequate nutrition education when prescribing these medications
• Protein must be prioritized first at meals to preserve lean muscle during weight loss
• Muscle preservation is crucial for both appearance and metabolic health
• Losing weight too quickly guarantees muscle loss alongside fat loss
• A realistic weight loss timeline should be at least 12 months for significant results
• Having proper support and accountability is essential when using GLP-1s
• Hydration and mineral balance are important for flushing toxins released during fat loss

To learn more about our program that provides medical supervision, prescriptions, and coaching support for your weight loss journey, click the link in the show notes to book a free consultation with the Design to Last program.

Join The Recharge Room

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Ready to take what you’re learning and put it into action?
Explore my favorite resources below 👇

💪 For your health + energy:
Join the Designed to Last Wellness Community — where women rebuild energy, metabolism, and confidence through structure, support, and strategy.
➡️ onestrongmother.com/join-dtl

🚀 For your business growth:
Discover The Marra Collective — a done-with-you business ecosystem that helps small business owners scale with automation, AI, and a lean team.
➡️ themarracollective.com

What happens when a military mom of five rediscovers her long-lost joy? Pure, unexpected tears.

Something remarkable happened when I reviewed a simple social media post featuring moments from my daily life. The unintentional audio captured something I hadn't heard in years—my own genuine laughter and excitement. There I was, sitting peacefully during a thunderstorm, cheering wildly at my son's first baseball hit, and giggling alongside my kids during their "couch jump party" before our old furniture was hauled away.

This wasn't just any regular moment of happiness. It was evidence of a profound transformation that occurred after implementing what I call "non-negotiables" in my daily routine. After years of feeling overwhelmed by deployments, moves, surgeries, and the constant mental load of motherhood, I had developed systems that finally allowed me to be fully present without that nagging guilt about what wasn't getting done. The most surprising revelation? I've accomplished more professionally in recent months while simultaneously resting more than I have in years.

The journey from perpetual hustle to intentional presence wasn't straightforward or immediate. It required confronting the deeply ingrained belief that sitting down means wasting time, that there's always something more to be done. But what emerged on the other side is a mother who can genuinely embrace the beautiful chaos of raising five children—one who shows up with ease rather than exhaustion. If you're feeling lost in the demands of motherhood, know that it is absolutely possible to find your way back to joy. Want to take the first step? Check out my five-day reset challenge with actionable strategies to implement these life-changing systems in your own home.

If you are ready to find the freedom of showing up without the doom and gloom of the never ending task list and be fully present in the areas you are wanting to... Join here and get exclusive access!!

And last but not least, if you want to see the very reel that made me cry like a baby, you can watch it here...https://www.instagram.com/p/DJFDOfBOfHh/

Ready to take what you’re learning and put it into action?
Explore my favorite resources below 👇

💪 For your health + energy:
Join the Designed to Last Wellness Community — where women rebuild energy, metabolism, and confidence through structure, support, and strategy.
➡️ onestrongmother.com/join-dtl

🚀 For your business growth:
Discover The Marra Collective — a done-with-you business ecosystem that helps small business owners scale with automation, AI, and a lean team.
➡️ themarracollective.com

Ever feel like you're failing at something new? Like maybe you should just quit before embarrassing yourself? That's exactly where I found myself recently - hesitating to record this podcast after taking time off for my new full-time job. But then I remembered a pivotal moment with my teenage daughter that changed everything.

When my daughter asked to make cloud bread in our kitchen, my first instinct was to say no. Kitchen messes stress me out, and I knew the first attempt would likely fail. But something made me say yes - and what followed was a masterclass in persistence. After seven failed attempts, detailed note-taking, and countless eggs, she finally created the perfect, fluffy cloud bread. The kitchen was a disaster, but the lesson was priceless: consistent effort combined with intentional reflection leads to growth.

This principle has transformed how my family manages our chaotic schedule with five kids, two full-time careers, and both parents in school. Instead of completely overhauling our systems when things get overwhelming, we identify one specific adjustment to make each week. We take notes, track results, and gradually build processes that work. The results aren't instant, but they're sustainable.

Whether you're struggling with establishing routines, building habits, or simply getting out the door with kids on time, remember: consistency matters, but not just any consistency. It must be paired with reflection and adjustment. Let yourself make messes, take notes on what works, and keep showing up. What's your "cloud bread moment"? I'd love to hear what you're consistently working toward even when it's difficult. Message me on Instagram @onestrongmother_ashleym

so our community can cheer you on!

Ready to take what you’re learning and put it into action?
Explore my favorite resources below 👇

💪 For your health + energy:
Join the Designed to Last Wellness Community — where women rebuild energy, metabolism, and confidence through structure, support, and strategy.
➡️ onestrongmother.com/join-dtl

🚀 For your business growth:
Discover The Marra Collective — a done-with-you business ecosystem that helps small business owners scale with automation, AI, and a lean team.
➡️ themarracollective.com

This episode dives into the impact of social media on mental well-being and offers actionable advice on curating a positive online space. With personal anecdotes and insights, we explore the importance of protecting your peace and the power of accountability while interacting with digital content.
• Emphasizing the significance of celebrating small victories
• Sharing personal reflections on doom scrolling during workouts
• Highlighting the importance of curating a positive algorithm
• Encouraging listeners to take accountability for their social media experiences
• Discussing types of uplifting content to include in your feed
• Addressing feelings of jealousy and negativity when consuming social media
• Reinforcing the need to protect one’s peace and intentions online
• Introducing the 90-Day Project Planner as a tool for goal-setting and accountability

Resources
90-Day Project Planner
90-Day Project Planner Episode

Ready to take what you’re learning and put it into action?
Explore my favorite resources below 👇

💪 For your health + energy:
Join the Designed to Last Wellness Community — where women rebuild energy, metabolism, and confidence through structure, support, and strategy.
➡️ onestrongmother.com/join-dtl

🚀 For your business growth:
Discover The Marra Collective — a done-with-you business ecosystem that helps small business owners scale with automation, AI, and a lean team.
➡️ themarracollective.com

This episode emphasizes the importance of allowing mothers to rest, nurtured by the guilt associated with parenting responsibilities. It discusses self-care, setting health goals, understanding nutrition and protein's role, and the significance of sustainable fitness practices for overall wellness.

• Tackling holiday break fatigue as a common challenge
• Overcoming guilt around resting as a mother
• The importance of setting sustainable health goals
• Understanding the essential role of protein in nutrition
• Practical tips for tracking dietary intake
• Emphasizing the benefits of weight training for women
• Choosing enjoyable fitness routines for long-term success
• Utilizing planners for accountability and goal-setting

Resources:
Free TDEE Calculator
90-Day Project Planner Episode
90-Day Project Planner

Ready to take what you’re learning and put it into action?
Explore my favorite resources below 👇

💪 For your health + energy:
Join the Designed to Last Wellness Community — where women rebuild energy, metabolism, and confidence through structure, support, and strategy.
➡️ onestrongmother.com/join-dtl

🚀 For your business growth:
Discover The Marra Collective — a done-with-you business ecosystem that helps small business owners scale with automation, AI, and a lean team.
➡️ themarracollective.com