ashley

Strength, Performance & Holistic Health Coach.
Functional Nutrition Practitioner.
On a mission to help humans & athletes thrive.
Metabolic Health. 🤝

[ashley @ashhpollard]

What people think recovery looks like:
→ Foam rolling
→ Ice baths
→ Massage guns
→ Supplements

What recovery actually looks like:
→ Proper training volume management
→ Adequate quality nutrition
→ Consistent deep sleep
→ Balancing high-intensity movement with low
→ Regular stress management

[ashley @ashhpollard]

Unpopular opinion:
Maple syrup > raw honey.

[ashley @ashhpollard]

Here to remind you:

Not all protein is created equal.
You can only train as hard as you can recover.
A 15-minute walk after meals is a digestion cheat code.
Sunlight is a nutrient.
If your training is random, your results will be too.
Salt is a superfood.
Biofeedback tells you more than the scale ever could.
Rest is not a reward. Slow down.
Discipline feels boring until you witness what it creates.

[ashley @ashhpollard]

The best exercises for fat loss:
- lunges
- rows of all kind
- squats
- step ups
- chest presses
- deadlifts
- walking

The best exercises for muscle growth:
- lunges
- rows of all kind
- squats
- step ups
- chest presses
- deadlifts
- walking

[ashley @ashhpollard]

The most overrated exercises:
- rack pulls
- box squats
- upright rows
- crunches
- abductor / adductor
- planks
- bicep curls
- standing oblique bends
- mountain climbers
- stair master
- leg press
- chains & bands

The most underrated exercises:
- pendulum squats
- chest dips
- seal rows
- tempos
- pauses
- pendlay rows
- unilateral movements
- rotational movements
- deadbugs
- sprints

[ashley @ashhpollard]

@function Metabolic health bby. >>

[ashley @ashhpollard]

I’ll take it. 🙇🏻‍♀️
The receipts always come due. @function

[ashley @ashhpollard]

Code ASHHPOLLARD10 🥩
https://t.co/DSJBHeQisZ

[ashley @ashhpollard]

Nutrient-dense beach snacks ONLY.

[ashley @ashhpollard]

Annual blood work. ✅
First time going through @Function after hearing so many great things. Testing over 100+ biomarkers! Excited to see what it shows.

Optimizing your health starts with knowing your baseline.

[ashley @ashhpollard]

Light is one of the strongest signals your body uses to time sleep.

Bright white light after sunset tricks your brain into thinking it's still daytime, delaying melatonin and messing with circadian rhythm + sleep cycles.

Warm & red light don't register the same way and instead, emit a calming, wind-down energy.

[ashley @ashhpollard]

This is your sign to swap the bulb.

[ashley @ashhpollard]

Very cute of you to regulate your nervous system like that.

[ashley @ashhpollard]

Your goals needs to match your level of commitment.

[ashley @ashhpollard]

Friendly remind to always pair Vitamin D with Vitamin K2.

Vitamin D absorbs calcium.
Vitamin K2 pushes it into your bones.
Without K2, that calcium clogs your arteries instead.
Take them together to save your bones and heart.

[ashley @ashhpollard]

Doctors watching me thrive and stay lean & strong year round doing all the things they told me not to do:

Steak everyday, strength training, plenty of saturated fat, generous amounts of salt, walking instead of chronic cardio, avoiding seed oils, daily sun exposure.

[nelum @nelumla]

sometimes the most spiritual thing you can do is relax and romanticize life and have fun.

[ashley @ashhpollard]

The boring habits are the ones that work miraculously well.