https://ashleighkast.com/sophisticatedblog daily 0.75 2018-06-15 https://ashleighkast.com/sophisticatedblog/2018/2/10/the-most-effective-workout-to-lose-fat-and-keep-it-off monthly 0.5 2018-03-22 https://images.squarespace-cdn.com/content/v1/5575fe1de4b081b6cf95b909/1521747433189-LCBXJEZLPCT5FM5O8YT9/IMG_1303.PNG blog - The Most Effective Workout To Lose Fat And Keep It Off https://ashleighkast.com/sophisticatedblog/2018/3/8/three-valid-reasons-why-you-hate-running monthly 0.5 2018-03-11 https://ashleighkast.com/sophisticatedblog/4-ways-to-improve-hip-mobility monthly 0.5 2018-01-12 https://images.squarespace-cdn.com/content/v1/5575fe1de4b081b6cf95b909/1515702868856-EU5HZVHQC1ICZD9S6R0Y/2017.08.23_AshleighCast_PT_1021.jpg blog - Four Ways To Improve Your Hip Flexion https://ashleighkast.com/sophisticatedblog/run-into-the-new-year monthly 0.5 2018-01-01 https://images.squarespace-cdn.com/content/v1/5575fe1de4b081b6cf95b909/1514837291650-R3TSUMVSJ1FQ3XADQXQE/2017.08.23_AshleighCast_PT_1858.jpg blog - Get a Running Start On Your New Year’s Goals https://ashleighkast.com/sophisticatedblog/2017/12/12/how-to-really-master-the-pistol-squat monthly 0.5 2017-12-15 https://ashleighkast.com/sophisticatedblog/how-to-use-hiit monthly 0.5 2018-02-15 https://images.squarespace-cdn.com/content/v1/5575fe1de4b081b6cf95b909/1511745941336-IZRPRM8NRDPUQJ8GVQGW/2017.08.23_AshleighCast_PT_1449.jpg blog - Why Too Much HIIT Is Killing Your Progress https://images.squarespace-cdn.com/content/v1/5575fe1de4b081b6cf95b909/1511745651408-3J40MYYBWCUL521WW5J7/2017.08.23_AshleighCast_PT_1360.jpg blog - Why Too Much HIIT Is Killing Your Progress https://ashleighkast.com/sophisticatedblog/2017/11/7/w3zqzat59q8b1rbin73ut6fy763rzg monthly 0.5 2017-11-20 https://ashleighkast.com/sophisticatedblog/2017/11/9/the-pull-up-tutorial monthly 0.5 2018-03-25 https://ashleighkast.com/sophisticatedblog/best-squat-depth-cue monthly 0.5 2017-11-01 https://images.squarespace-cdn.com/content/v1/5575fe1de4b081b6cf95b909/1509575500474-UOXYXUWQK214WOF79KY3/IMG_0134.JPG blog - The Secret To Improving Your Squat Depth https://ashleighkast.com/sophisticatedblog/2017/10/3/stabilityforhipmobility monthly 0.5 2017-10-15 https://images.squarespace-cdn.com/content/v1/5575fe1de4b081b6cf95b909/1507253218309-E02PRU70PM6V1JFW039T/2017.08.23_AshleighCast_PT_976.jpg blog - How To Get Strong Enough To Run https://images.squarespace-cdn.com/content/v1/5575fe1de4b081b6cf95b909/1507254373100-74S2AR7HUOHKJG7XO1I7/image-asset.jpeg blog - How To Get Strong Enough To Run https://images.squarespace-cdn.com/content/v1/5575fe1de4b081b6cf95b909/1507254513855-DS662WOE99J031V3P0YO/image-asset.jpeg blog - How To Get Strong Enough To Run https://images.squarespace-cdn.com/content/v1/5575fe1de4b081b6cf95b909/1507254565017-OKD59664G1M8IZSOF74U/STILL+7.jpg blog - How To Get Strong Enough To Run https://ashleighkast.com/sophisticatedblog/threereasonsyouhaterunning monthly 0.5 2018-03-08 https://ashleighkast.com/sophisticatedblog/2017/7/23/opisey7exaq98tx13ixcpxe9p941mo monthly 0.5 2017-07-23 https://ashleighkast.com/sophisticatedblog/2017/6/3/singlelegdeads monthly 0.5 2017-06-09 https://ashleighkast.com/sophisticatedblog/2017/2/11/the-easiest-nutrition-fix-for-fat-loss monthly 0.5 2017-02-20 https://ashleighkast.com/sophisticatedblog/2017/2/3/what-would-a-blank-person-do monthly 0.5 2017-02-05 https://ashleighkast.com/sophisticatedblog/2017/1/7/fallingoffthewagon monthly 0.5 2017-01-13 https://images.squarespace-cdn.com/content/v1/5575fe1de4b081b6cf95b909/1484316708613-Z21VMPZOQ83XP7JL4QE9/image-asset.jpeg blog - How To Quit Falling Off the Wagon https://ashleighkast.com/sophisticatedblog/2016/11/17/the-sophisticated-way-to-tackle-the-holidays monthly 0.5 2016-11-18 https://images.squarespace-cdn.com/content/v1/5575fe1de4b081b6cf95b909/1479510767130-1UT9CUQFYXF022KK023E/image-asset.jpeg blog - The Sophisticated Way To Tackle the Holidays https://ashleighkast.com/sophisticatedblog/2016/10/12/crunchesarebad10-18-16 monthly 0.5 2016-10-16 https://images.squarespace-cdn.com/content/v1/5575fe1de4b081b6cf95b909/1476576122193-W457EJ2SIGCLFF44IOAD/image-asset.jpeg blog - Crunches Are Bad For You. And This Is Exactly Why... These abs were not built by crunches.... https://images.squarespace-cdn.com/content/v1/5575fe1de4b081b6cf95b909/1476576971927-L9XIB9ODUX6TL0KHF7YL/image-asset.jpeg blog - Crunches Are Bad For You. And This Is Exactly Why... https://images.squarespace-cdn.com/content/v1/5575fe1de4b081b6cf95b909/1476576189334-GU4XGWU6X4CXZUVWQQ16/image-asset.jpeg blog - Crunches Are Bad For You. 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Even if you're only in that position for a split second. https://ashleighkast.com/sophisticatedblog/2016/8/11/bodybuilderpositive monthly 0.5 2016-08-15 https://images.squarespace-cdn.com/content/v1/5575fe1de4b081b6cf95b909/1471138657194-1SWVLAURZO17O3O3T9FW/image-asset.png blog - So You Are Totally Body Positive, But You Still Totally Want To Be Lean? I mean, I definitely put on close to 10 pounds of muscle since then. i weighed about 128 lbs. in 2013. Right now it varies from 136-138 lbs. https://images.squarespace-cdn.com/content/v1/5575fe1de4b081b6cf95b909/1471126843088-2ZX549ADZ67FJVHL4IHZ/IMG_1593.PNG blog - So You Are Totally Body Positive, But You Still Totally Want To Be Lean? First figure comp, feeling so damn good!   https://images.squarespace-cdn.com/content/v1/5575fe1de4b081b6cf95b909/1471126814388-E5U3R0NWKCV8Y4V7YSOA/image-asset.png blog - So You Are Totally Body Positive, But You Still Totally Want To Be Lean? Found this gem on Pinterest. https://images.squarespace-cdn.com/content/v1/5575fe1de4b081b6cf95b909/1471126788003-3ZERT6L4AEI2I5RF9UKU/image-asset.png blog - So You Are Totally Body Positive, But You Still Totally Want To Be Lean? But like, Obi Wan if he was a woman and wore lots of platforms. BTW this is me, any given day. https://images.squarespace-cdn.com/content/v1/5575fe1de4b081b6cf95b909/1471138446482-DKXLK0CBKILVUB1P92DP/IMG_1802.JPG blog - So You Are Totally Body Positive, But You Still Totally Want To Be Lean? Me, on Thursday. Any Thursday, really. 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Do This Instead https://images.squarespace-cdn.com/content/v1/5575fe1de4b081b6cf95b909/1459878982064-DARRHZOF7LBYQX9L9REU/image-asset.png blog - Don't Burn Your Bra... Do This Instead image www.healthline.com https://ashleighkast.com/sophisticatedblog/2016/3/12/fatlossisstressloss monthly 0.5 2016-03-15 https://images.squarespace-cdn.com/content/v1/5575fe1de4b081b6cf95b909/1457817604994-ST5EO42XW41QERMLZ7RY/image-asset.png blog - Why Stress Is the Insidious Enemy of Fat Loss Yup that's me, aught on a particularly stressful day in the winter. https://images.squarespace-cdn.com/content/v1/5575fe1de4b081b6cf95b909/1458009386390-WLE4CMVJCFJ59F633ILS/image-asset.jpeg blog - Why Stress Is the Insidious Enemy of Fat Loss https://images.squarespace-cdn.com/content/v1/5575fe1de4b081b6cf95b909/1458009232197-ODB36J45X5Q22AOGRCNP/image-asset.jpeg blog - Why Stress Is the Insidious Enemy of Fat Loss 3 bodyweight pull-ups is my prefect 10x3 sets. But you can add bands to remove some resistance. https://images.squarespace-cdn.com/content/v1/5575fe1de4b081b6cf95b909/1458008658464-HSVBCPAFR7STT3XJHAQA/image-asset.png blog - Why Stress Is the Insidious Enemy of Fat Loss Longer intervals are a great way to fight stress. https://images.squarespace-cdn.com/content/v1/5575fe1de4b081b6cf95b909/1458008756306-J6TDJQNE0UCNPOZ2S5JP/image-asset.jpeg blog - Why Stress Is the Insidious Enemy of Fat Loss This is my actual breakfast 4 days per week! 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People in power are always saying so." - Yoga Jones Orange Is The New Black   https://ashleighkast.com/sophisticatedblog/2015/7/20/chugordie-stay-hydrated monthly 0.5 2015-07-20 https://images.squarespace-cdn.com/content/v1/5575fe1de4b081b6cf95b909/1437399183525-2FUR33DOJYO6DN4TAZF5/image.jpg blog - #chugordie... stay hydrated! https://ashleighkast.com/sophisticatedblog/category/Beauty monthly 0.5 https://ashleighkast.com/sophisticatedblog/category/Nutrition monthly 0.5 https://ashleighkast.com/sophisticatedblog/category/Running monthly 0.5 https://ashleighkast.com/sophisticatedblog/category/Lifestyle monthly 0.5 https://ashleighkast.com/sophisticatedblog/category/Strength monthly 0.5 https://ashleighkast.com/sophisticatedblog/category/Fitness monthly 0.5 https://ashleighkast.com/sophisticatedblog/tag/stretching monthly 0.5 https://ashleighkast.com/sophisticatedblog/tag/fitspo monthly 0.5 https://ashleighkast.com/sophisticatedblog/tag/pistol+squat monthly 0.5 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https://images.squarespace-cdn.com/content/v1/5575fe1de4b081b6cf95b909/1510243255628-UOBQ7YZH09L6G5SMO3YX/2017.08.23_AshleighCast_PT_2310.jpg old content https://images.squarespace-cdn.com/content/v1/5575fe1de4b081b6cf95b909/1513815499085-U2LBERKS4Q0B8ESNU3GG/10393705_10101870417744754_4322893991942958532_n.jpg old content https://images.squarespace-cdn.com/content/v1/5575fe1de4b081b6cf95b909/1518386616643-07VI43J5RP5VEZVR2B2T/2017.08.23_AshleighCast_PT_1971.jpg old content https://images.squarespace-cdn.com/content/v1/5575fe1de4b081b6cf95b909/1461118545095-8D0LBM8H8GW89SQ1XF13/BDAFF1CA-AFDC-47BD-A47E-8EEB7990FCE0.JPG old content https://images.squarespace-cdn.com/content/v1/5575fe1de4b081b6cf95b909/1496274432221-4W3SRC0PEVK7KFENK06E/image-asset.jpeg old content - Move better. Eat better. Live better   I will teach you how to live in a body you love. Whether your goal is fat-loss, strength, performance, movement correction, or of course, booty-building #peachyqueen - I've got you covered. - Ashleigh https://images.squarespace-cdn.com/content/v1/5575fe1de4b081b6cf95b909/1461120571960-EPTY7RP8KU9W2VMCXTO3/image-asset.png old content https://images.squarespace-cdn.com/content/v1/5575fe1de4b081b6cf95b909/1461779733002-A2CM3VIVQMSGNB96M79O/image-asset.png old content https://images.squarespace-cdn.com/content/v1/5575fe1de4b081b6cf95b909/1461120664060-1R6YYF36MPKDPGHLR36B/tumblr_mn8b8sLRb61rkz363o1_1280.jpg old content https://images.squarespace-cdn.com/content/v1/5575fe1de4b081b6cf95b909/1472478412671-SX5GQFRUYIX7VYTBNJQT/image-asset.jpeg old content https://images.squarespace-cdn.com/content/v1/5575fe1de4b081b6cf95b909/1517600477535-MSKBJYLX3VU68LXFQRYS/Screen+Shot+2018-02-02+at+2.23.56+PM.png old content - I'm able to deadlift pain free for the first time in two years.   “Although I'm a coach and trainer, I wasn't taking care of my own body and needed something to get me back on track mentally and physically. Despite a lower back injury, Mobility for Bros led to consistent progress/recovery while improving strength and performance. I got leaner, stronger, and was finally able to go back to conventional deadlifting (pain free!) for the first time in over two years. Nick Esposito, CSCS Owner, Esposito Strength Club, Nashua, New Hampshire   https://images.squarespace-cdn.com/content/v1/5575fe1de4b081b6cf95b909/1513742328481-7SSBNZ31ML8VU64GTNLD/IMG_1184+%281%29.jpg old content https://images.squarespace-cdn.com/content/v1/5575fe1de4b081b6cf95b909/1513743972899-XDUJ82I9VGF7B1D1X2KK/11221898_760072377502_3584655314038219115_n.jpg old content https://images.squarespace-cdn.com/content/v1/5575fe1de4b081b6cf95b909/1513744764827-4ND6YIJXUHR0K4IPK2NT/Screen+Shot+2017-02-23+at+10.34.26+AM.png old content https://images.squarespace-cdn.com/content/v1/5575fe1de4b081b6cf95b909/1518387677135-PS3JGXGK4UZAGHQ6RPZK/2017.08.23_AshleighCast_PT_970.jpg old content ***Plus FREE exclusive content in our members-only portal to help you level up your lifestyle https://images.squarespace-cdn.com/content/v1/5575fe1de4b081b6cf95b909/1518542944594-FTZQ3582C23UO75QDT8E/2017.08.23_AshleighCast_PT_1360.jpg old content https://images.squarespace-cdn.com/content/v1/5575fe1de4b081b6cf95b909/1518536403308-E4Z6PKIP38JHNFD8L97S/LibraH.PNG old content - Libra H.   Here is a proud selfie! Lots of hard work has gone into my core. I am currently down 17 pounds. Also lost 6 inches on my waist and 4 inches on my hips. I have been so lucky to have motivation, enthusiasm, drive, and inspiration from my friend all the way in NYC! Ashleigh is always willing to answer questions, program new exercises, and follow up and be genuinely happy for the results; even when I was stressed out and needed a push. You're the best. Check out these baby abs! -Libra https://images.squarespace-cdn.com/content/v1/5575fe1de4b081b6cf95b909/1521729196291-5NUC3M782WXXG9HMRM9K/Screen+Shot+2018-03-12+at+7.29.37+PM.png old content https://images.squarespace-cdn.com/content/v1/5575fe1de4b081b6cf95b909/1566948716479-VBP7J4S43NT7OYYCB8L4/20190331-ashleigh-kast-1092.JPG old content https://images.squarespace-cdn.com/content/v1/5575fe1de4b081b6cf95b909/1590286672420-1P5LE5UOSP9YQZ8LFZU0/2017.08.23_AshleighCast_PT_592.jpg old content https://images.squarespace-cdn.com/content/v1/5575fe1de4b081b6cf95b909/1603386124421-ZE4VT488E03E4O6W538P/transformation%2Blead.jpg old content ***Disclaimer: This program builds on principles covered in Metabolism Misfits 101. Certain foundational skills are a prerequisite. Find out if you’re ready for this advanced challenge by shooting me an e-mail ashleigh@sophisticatedstrength.com https://images.squarespace-cdn.com/content/v1/5575fe1de4b081b6cf95b909/1605206591623-TP4PF78BOAP6UXWGJTR5/20201018-ASHLEIGH-KAST-0046.jpg old content Join the challenge that helped hundreds of people find motivation, build strength, lose weight, and male meaningful connections. https://ashleighkast.com/home daily 1.0 2021-01-15 https://images.squarespace-cdn.com/content/v1/5575fe1de4b081b6cf95b909/1603886441026-0UA0GF3LBCJ46KYPK9HY/edit-20200818-ASHLEIGH-KAST-0379.jpg HOME https://images.squarespace-cdn.com/content/v1/5575fe1de4b081b6cf95b909/1603888082233-SIMYWPZT0ZU3BDLG5L9B/BANNER-akArtboard+17+copy+8.jpg HOME https://images.squarespace-cdn.com/content/v1/5575fe1de4b081b6cf95b909/1603888082233-SIMYWPZT0ZU3BDLG5L9B/BANNER-akArtboard+17+copy+8.jpg HOME https://images.squarespace-cdn.com/content/v1/5575fe1de4b081b6cf95b909/1603895241500-YK5POV67CMZ4BIWY5T03/Online+Expert+Health+and+Fitness+Coach HOME - Metabolism Misfit School 101 Build your foundation for optimal health. https://images.squarespace-cdn.com/content/v1/5575fe1de4b081b6cf95b909/1610710878491-UK7ZVBU5MZD2PBEQJB2I/20200818-ASHLEIGH-KAST-0685.jpg HOME - Body Transformation 201 Strengthen your skills. Enhance your body and your mind https://images.squarespace-cdn.com/content/v1/5575fe1de4b081b6cf95b909/1603894965309-NNOZNZN3XUO4B3Y7LQ2T/Coaching%2C+Fitness+Challenges+%26+Body+Transformations HOME - Strong enough to run https://images.squarespace-cdn.com/content/v1/5575fe1de4b081b6cf95b909/1603903362561-3OGRE3MNOX3TJ75K18XB/Health+%26+Fitness+Podcast+in+NYC HOME - Podcast Stay tuned for updates on the launch with @ mytrainercarmen https://ashleighkast.com/testimonial daily 0.75 2020-10-28 https://ashleighkast.com/testimonial/2020/10/28/bonnie monthly 0.5 2020-10-28 https://ashleighkast.com/testimonial/2020/10/28/tahnee monthly 0.5 2021-02-02 https://ashleighkast.com/coaching daily 0.75 2023-08-30 https://images.squarespace-cdn.com/content/v1/5575fe1de4b081b6cf95b909/1603888082233-SIMYWPZT0ZU3BDLG5L9B/BANNER-akArtboard+17+copy+8.jpg COACHING https://images.squarespace-cdn.com/content/v1/5575fe1de4b081b6cf95b909/1605710040843-QPCT2C4NHPSM2Q9NG6S7/20200818-ASHLEIGH-KAST-0582.jpg COACHING https://images.squarespace-cdn.com/content/v1/5575fe1de4b081b6cf95b909/1612800923523-RN8ZA7HPDWEV9LK10HD3/20200818-ASHLEIGH-KAST-0698.jpg COACHING - Who Functional Coaching Is For… You have very specific goals. Got a special event coming up? Want to hit your first powerlifting or bodybuilding competition? We'll build a program that fits your goals, ability, and time constraints. You are new to training. I can help you get started the right way. You are facing metabolic or autoimmune issues like fatigue, gut issues, sleep interruption, mood disorders, hormone imbalance, and chronic pain. Dr. Lana Butner ND is here to help us uncover and resolve the root cause of your issues. You are dealing with significant or chronic injuries. Every program starts with a movement assessment to create a progressive program that plays to your strengths and addresses imbalances. Dr. Nicole Salge is here to support your journey with physical therapy interventions. You just feel like you don't know what you're doing and nothing seems to work, and nobody seems to listen. 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Applying this to my own career, I’ve helped both onscreen and everyday superheroes make major physique and strength gains, while helping them overcome injuries and other life hurdles for sustainable results. The marriage of both knowledge and experience is super important to me; I made education and self-experimentation my biggest priorities early on. From hardstyle KB and powerlifting, to habit-based nutrition and advanced metabolism training, and sports performance and mobility certifications, even elite t&f credos and some bodybuilding stage chops: I strive to learn everything I can. https://images.squarespace-cdn.com/content/v1/5575fe1de4b081b6cf95b909/1609772423579-IQO0H8503ZM8I9M0K456/Online+Customized+Fitness+Programs ABOUT - Some random facts about me - I am an irreverent New York Giants fan AND a Los Angeles Chargers fan. - My mission is to get better healthcare options including fitness/education/mental health education and programs to more people. - I spent last summer learning to surf...and face-planting into the ocean. - I had a really amazing track coach in high school and I got into training because I wanted to know what he knew. - I read a lot of 18th century British literature. Even took the class for kicks in college and loved it. - I probably ate Taco Bell twice last week. https://ashleighkast.com/programs daily 0.75 2021-03-01 https://images.squarespace-cdn.com/content/v1/5575fe1de4b081b6cf95b909/1605727659906-DGM5M1CKVPHQIEWDDQ7V/sjUn4-Pg.jpg PROGRAMS https://images.squarespace-cdn.com/content/v1/5575fe1de4b081b6cf95b909/1610711106918-DUA3PL50AAIRSKA8TNQD/20200818-ASHLEIGH-KAST-0981.jpg PROGRAMS - Metabolism Misfits 101 https://images.squarespace-cdn.com/content/v1/5575fe1de4b081b6cf95b909/1610710999604-L6HKQV4HQ9AYEN0SBITI/20200818-ASHLEIGH-KAST-0149.jpg PROGRAMS - Strong Enough To Run 3 months | 5K training plan https://images.squarespace-cdn.com/content/v1/5575fe1de4b081b6cf95b909/1610710964261-27ZKQEM7RYNZ7DFJRSPR/20200818-ASHLEIGH-KAST-0685.jpg PROGRAMS - Transformation 201 https://images.squarespace-cdn.com/content/v1/5575fe1de4b081b6cf95b909/1610711272504-0YZH6G0FXU0MFX5C16SC/20200818-ASHLEIGH-KAST-0953.jpg PROGRAMS - Holiday Challenge 2020 Back with new surprises! https://ashleighkast.com/contact daily 0.75 2021-02-08 https://images.squarespace-cdn.com/content/v1/5575fe1de4b081b6cf95b909/1605729073868-8NVLNSNIS9XDBI0NL2KE/20200818-ASHLEIGH-KAST-0835.jpg CONTACT https://images.squarespace-cdn.com/content/v1/5575fe1de4b081b6cf95b909/1612801074072-T60KFD2YO1TLHX2UNYF9/20201018-ASHLEIGH-KAST-0046.jpg CONTACT https://ashleighkast.com/shop daily 0.75 2020-11-19 https://images.squarespace-cdn.com/content/v1/5575fe1de4b081b6cf95b909/1605730600817-1WDQSCV856EW85O0QDNR/Screenshot+%28152%29.jpg SHOP - Carbon38 Takara Shine High Rise Leggings 20% OFF Code: ASHLEIGHKAS https://images.squarespace-cdn.com/content/v1/5575fe1de4b081b6cf95b909/1605730601793-5E9RJNBO2D99YQCCU7J3/Screenshot+%28153%29.jpg SHOP - Onnit Mineral Electrolytes 10% OFF Code: SOPHISTICATED https://images.squarespace-cdn.com/content/v1/5575fe1de4b081b6cf95b909/1605730757028-92PNBK9Q06ND0PQQGI5Z/Screenshot%2B%2528154%2529.jpg SHOP - Onnit Total Mitochondria 10% OFF Code: SOPHISTICATED https://ashleighkast.com/metabolism101 daily 0.75 2021-04-05 https://images.squarespace-cdn.com/content/v1/5575fe1de4b081b6cf95b909/1612269296254-R7HKVZBIO3WN32DLBT4Q/20200818-ASHLEIGH-KAST-0293.jpg METABOLISM https://images.squarespace-cdn.com/content/v1/5575fe1de4b081b6cf95b909/1614762118281-JQEXJL7FJCPI3EOP512A/20200818-ASHLEIGH-KAST-0981.jpg METABOLISM - An Inflexible Metabolism Can Lead to Bigger Problems… Maybe you’re experiencing some of these symptoms already: • Stage 1: Metabolic Compensation Sure it’s annoying to feel like you can’t lose weight or make significant changes to your physique. It’s also super frustrating to experience unpredictable drops in energy; and things can get worse quickly. • Stage 2: Metabolic Resistance Without intervention, energy levels get more erratic. Sleep becomes an issue—maybe you feel wired and tired at the same time. Your mood begins to dip. Hunger and cravings rev up. • Stage 3: Metabolic Dysfunction You hit a wall. Lack of willpower can turn to anxiety or depression. Your knees hurt. Foods that were never an issue before upset your stomach. You don’t just feel bloated; you can see it. • Stage 4: Metabolic Disease Medical intervention and/or medication is required. https://images.squarespace-cdn.com/content/v1/5575fe1de4b081b6cf95b909/1613996043429-BIJMSFIX5502BO0QSSYC/20200818-ASHLEIGH-KAST-0009.jpg METABOLISM - All of this Frustration is not your fault The first thing you need to remember is… 1. You Are Not Alone Many of the overtrained and undertrained clients who come to me for help are already somewhere on the above spectrum. They’re experiencing decreased motivation, sleep interruption, loss of libido, gut issues, PCOS and Hashimoto’s, and they’re definitely not seeing results they want with exercise and dieting. The second thing you need to know is… 2. You don’t have to stay stuck. No matter where you are in the cycle, you can learn to find balance and create a foundation for positive change. You just need the right tools. https://images.squarespace-cdn.com/content/v1/5575fe1de4b081b6cf95b909/1614615515877-ZMRG6LO2ITZOLP6FI5GI/20201018-ASHLEIGH-KAST-0046.jpg METABOLISM - What To Expect We’re going to help you turn all the things you know you need to do, into actionable steps. Real Knowledge Each week, we’ll meet up as a group on Zoom. Lana and I will present a topic re: your metabolism. Habit-Based Coaching At the end of the lecture, we’ll discuss a specific assignment related to the concept and possible strategies for incorporating this new skill into your daily life. You’ll have the week to practice making it work. Individual Attention It can be tough to know when to keep pushing or when you should try something different. If you run into trouble, I’ll be available during designated oce hours to help you trouble shoot and course-correct. Group Support It’s a big deal to work on changing yourself. And dealing with chronic issues can make feel like you’re alone. You’ll get to discuss your triumphs and challenges each week with other people who can relate. Invaluable Skills And the best part is I’m going to teach you my tested method for metabolism journaling so you can track your progress and continue to make those decisive shifts well after the program is over. https://images.squarespace-cdn.com/content/v1/5575fe1de4b081b6cf95b909/1613996119457-4XCQ0WS55ZJTNMX9XMDI/20200818-ASHLEIGH-KAST-0322.jpg METABOLISM - We know that this is Probably not the first time you’ve tried something “new” or “different” It’s a substantial investment of your time, effort, money, and hope. The three of us - myself, Lana, and Justin - understand and respect your past disappointment and current concerns. Shoot an e-mail to ashleigh@sophisticatedstrength.com or schedule a call with the form below and and we can set up a call to decide if Metabolism Misfits is right for you. With the world upside down, you might be tempted to hit the PAUSE button on your health and fitness goals. But this time is an opportunity to set yourself up for success as we begin to return to normalcy. And let’s be real. There’s ALWAYS going to be another obstacle. This class is about navigating those challenges. https://ashleighkast.com/metabolism-101 daily 0.75 2024-04-11 https://images.squarespace-cdn.com/content/v1/5575fe1de4b081b6cf95b909/1612269296254-R7HKVZBIO3WN32DLBT4Q/20200818-ASHLEIGH-KAST-0293.jpg METABOLISM 101 https://images.squarespace-cdn.com/content/v1/5575fe1de4b081b6cf95b909/1612269222653-3328UWF8VKCB414BL19V/20200818-ASHLEIGH-KAST-0981.jpg METABOLISM 101 - what’s included Lorem ipsum dolor sit amet, consectetur adipiscing elit, sed do eiusmod tempor incididunt ut labore et dolore magna aliqua. • Benefit 1 • Benefit 2 • Benefit 3 • Benefit 4 • Benefit 5 • Benefit 6 https://ashleighkast.com/metabolism-backup daily 0.75 2021-03-03 https://images.squarespace-cdn.com/content/v1/5575fe1de4b081b6cf95b909/1612269296254-R7HKVZBIO3WN32DLBT4Q/20200818-ASHLEIGH-KAST-0293.jpg METABOLISM (BACKUP) https://images.squarespace-cdn.com/content/v1/5575fe1de4b081b6cf95b909/1614762118281-JQEXJL7FJCPI3EOP512A/20200818-ASHLEIGH-KAST-0981.jpg METABOLISM (BACKUP) - An Inflexible Metabolism Can Lead to Bigger Problems… Maybe you’re experiencing some of these symptoms already: • Stage 1: Metabolic Compensation Sure it’s annoying to feel like you can’t lose weight or make significant changes to your physique. It’s also super frustrating to experience unpredictable drops in energy; and things can get worse quickly. • Stage 2: Metabolic Resistance Without intervention, energy levels get more erratic. Sleep becomes an issue—maybe you feel wired and tired at the same time. Your mood begins to dip. Hunger and cravings rev up. • Stage 3: Metabolic Dysfunction You hit a wall. Lack of willpower can turn to anxiety or depression. Your knees hurt. Foods that were never an issue before upset your stomach. You don’t just feel bloated; you can see it. • Stage 4: Metabolic Disease Medical intervention and/or medication is required. https://images.squarespace-cdn.com/content/v1/5575fe1de4b081b6cf95b909/1613996043429-BIJMSFIX5502BO0QSSYC/20200818-ASHLEIGH-KAST-0009.jpg METABOLISM (BACKUP) - All of this Frustration is not your fault The first thing you need to remember is… 1. You Are Not Alone Many of the overtrained and undertrained clients who come to me for help are already somewhere on the above spectrum. They’re experiencing decreased motivation, sleep interruption, loss of libido, gut issues, PCOS and Hashimoto’s, and they’re definitely not seeing results they want with exercise and dieting. The second thing you need to know is… 2. You don’t have to stay stuck. No matter where you are in the cycle, you can learn to find balance and create a foundation for positive change. You just need the right tools. https://images.squarespace-cdn.com/content/v1/5575fe1de4b081b6cf95b909/1614615515877-ZMRG6LO2ITZOLP6FI5GI/20201018-ASHLEIGH-KAST-0046.jpg METABOLISM (BACKUP) - What To Expect We’re going to help you turn all the things you know you need to do, into actionable steps. Real Knowledge Each week, we’ll meet up as a group on Zoom. Lana and I will present a topic re: your metabolism. Habit-Based Coaching At the end of the lecture, we’ll discuss a specific assignment related to the concept and possible strategies for incorporating this new skill into your daily life. You’ll have the week to practice making it work. Individual Attention It can be tough to know when to keep pushing or when you should try something different. If you run into trouble, I’ll be available during designated oce hours to help you trouble shoot and course-correct. Group Support It’s a big deal to work on changing yourself. And dealing with chronic issues can make feel like you’re alone. You’ll get to discuss your triumphs and challenges each week with other people who can relate. Invaluable Skills And the best part is I’m going to teach you my tested method for metabolism journaling so you can track your progress and continue to make those decisive shifts well after the program is over. https://images.squarespace-cdn.com/content/v1/5575fe1de4b081b6cf95b909/1613996119457-4XCQ0WS55ZJTNMX9XMDI/20200818-ASHLEIGH-KAST-0322.jpg METABOLISM (BACKUP) - We know that this is Probably not the first time you’ve tried something “new” or “different” It’s a substantial investment of your time, effort, money, and hope. The three of us - myself, Lana, and Justin - understand and respect your past disappointment and current concerns. Shoot an e-mail to ashleigh@sophisticatedstrength.com and and we can set up a call to decide if Metabolism Misfits is right for you. With the world upside down, you might be tempted to hit the PAUSE button on your health and fitness goals. But this time is an opportunity to set yourself up for success as we begin to return to normalcy. And let’s be real. There’s ALWAYS going to be another obstacle. This class is about navigating those challenges. https://ashleighkast.com/metabolism-myths-101 daily 0.75 2021-04-14 https://images.squarespace-cdn.com/content/v1/5575fe1de4b081b6cf95b909/1615159404240-W2SHQTCE6VBZF00D9N2N/metabolismmythswebinarlanding.png METABOLISM MYTHS 101 https://images.squarespace-cdn.com/content/v1/5575fe1de4b081b6cf95b909/1615510038288-W11NC03O0GD2EQ2YM2HG/justinheadshot.png METABOLISM MYTHS 101 - Justin Janoska @justinjanoska Justin helps women reverse autoimmune disease and reproductive disorders using mind-body medicine. He holds a Master's Degree in Nutrition from The University of Bridgeport. His mission is to revolutionize how we address autoimmunity in the United States and help women heal themselves. https://images.squarespace-cdn.com/content/v1/5575fe1de4b081b6cf95b909/1615509789493-FGJLL1PVJJYS0I7E28IV/lana+zoom+headshot.png METABOLISM MYTHS 101 - Dr. Lana Butner @drlanawellness Dr. Lana Butner is a board certified naturopathic doctor (ND) and licensed acupuncturist (LAc). She earned her ND at the Southwest College of Naturopathic Medicine, a four-year accredited medical school.It is by using naturopathic medicine and Chinese Medicine that she is able to help guide others to achieve their optimal health, correct their internal dysfunctions, alleviate pain, lose weight and ultimately feel better and look better in the process! https://ashleighkast.com/links daily 0.75 2022-01-26 https://ashleighkast.com/sophisticatedspeedschool-strength-1 daily 0.75 2021-12-24 https://images.squarespace-cdn.com/content/v1/5575fe1de4b081b6cf95b909/0a7b9034-b9a3-4dad-b27a-f728e9bf17ac/20200818-ASHLEIGH-KAST-0305.jpg RUN TRAINING (Copy) https://images.squarespace-cdn.com/content/v1/5575fe1de4b081b6cf95b909/1501258339349-UBY96HE9SCAIO3GF3GXM/image-asset.jpeg RUN TRAINING (Copy) https://images.squarespace-cdn.com/content/v1/5575fe1de4b081b6cf95b909/ecc793f6-a537-4326-9073-0bd26040fd04/20200818-ASHLEIGH-KAST-0149.jpg RUN TRAINING (Copy) https://images.squarespace-cdn.com/content/v1/5575fe1de4b081b6cf95b909/2d14bb82-213a-4820-b716-ed5a4b3d5979/image-14.png RUN TRAINING (Copy) https://images.squarespace-cdn.com/content/v1/5575fe1de4b081b6cf95b909/10dc6886-2fff-4a68-900f-f1e0cf33332f/image-asset.jpg RUN TRAINING (Copy) https://images.squarespace-cdn.com/content/v1/5575fe1de4b081b6cf95b909/1538936372030-0U6292GRNQM7UY501VMM/3D+image.png RUN TRAINING (Copy) https://images.squarespace-cdn.com/content/v1/5575fe1de4b081b6cf95b909/1539311345621-UO6ORURF1LWPSCJU72OU/2017.08.23_AshleighCast_PT_1858.jpg RUN TRAINING (Copy) https://ashleighkast.com/movement-restoration-program daily 0.75 2022-01-21 https://ashleighkast.com/corporate-wellness-lead daily 0.75 2022-08-30 https://ashleighkast.com/metabolism-101-1 daily 0.75 2024-04-11 https://images.squarespace-cdn.com/content/v1/5575fe1de4b081b6cf95b909/1612269296254-R7HKVZBIO3WN32DLBT4Q/20200818-ASHLEIGH-KAST-0293.jpg WEIGHT-LOSS PLATEAU MYTHS https://images.squarespace-cdn.com/content/v1/5575fe1de4b081b6cf95b909/1612269222653-3328UWF8VKCB414BL19V/20200818-ASHLEIGH-KAST-0981.jpg WEIGHT-LOSS PLATEAU MYTHS - what’s included Lorem ipsum dolor sit amet, consectetur adipiscing elit, sed do eiusmod tempor incididunt ut labore et dolore magna aliqua. • Benefit 1 • Benefit 2 • Benefit 3 • Benefit 4 • Benefit 5 • Benefit 6 https://ashleighkast.com/distance-coaching daily 0.75 2021-03-03 https://ashleighkast.com/distance-coaching/fall-weight-loss-group monthly 0.5 2024-08-12 https://images.squarespace-cdn.com/content/v1/5575fe1de4b081b6cf95b909/95898cac-f442-442c-8176-c52f6eb7f545/graphic+-+fall+weight-loss+challenge+-+2024.png STORE - Fall Weight-Loss Group https://ashleighkast.com/distance-coaching/summer-gut-restore monthly 0.5 2022-07-01 https://images.squarespace-cdn.com/content/v1/5575fe1de4b081b6cf95b909/1656690028097-YGFQ1C7GWOOGNVNX2HR9/E1025FD2-ECA4-4F37-BB25-03192A4A0EA1.png STORE - Summer Gut Restore https://images.squarespace-cdn.com/content/v1/5575fe1de4b081b6cf95b909/1656690038691-4VKS43CUXF1TN92BH9RW/CA6EF419-5B1B-4697-854D-28F211D976D4.png STORE - Summer Gut Restore https://ashleighkast.com/distance-coaching/facetime-sessions-starter-pack monthly 0.5 2021-03-03 https://images.squarespace-cdn.com/content/v1/5575fe1de4b081b6cf95b909/1614638319952-SBRBHK5WQHL890ZHMU3K/20200818-ASHLEIGH-KAST-0098.jpg STORE - FaceTime Training Sessions Starter Pack