The Numbers
Look how far she's come.
22 pounds down. GLP-1 working. Gym membership active. Home equipment ready. The momentum is already here.
Started at
175
highest weight ever
Right now
153
22 lbs gone ✦
First goal
145
only 8 lbs away
Dream goal
130
fittest adult body ever
Total journey (175 → 130)48% there
To first goal (153 → 145)73% there
The Mission
What we're actually doing.
Toned arms
Bye forever to arm jiggle. Cable tricep pulldowns, overhead press, dumbbell curls, lateral raises. Building visible definition that shows when you wave, reach, flex — all of it.
Lifted legs & booty
Leg press, banded glute bridges, leg curl machine, hip abductor. The combo of resistance training and GLP-1 means your legs and glutes are going to be transformed.
Love handles — handled
The weighted hula hoop, cable side bends, Russian twists, lat pulldown. Building obliques and lats that create the "pulled in" waist look. Fastest-response zone.
Mom pooch — the long game
Dead bug, bird-dog, plank, stomach vacuum, pelvic tilt. Deep transverse abdominal work — the corset muscle. Upper belly responds first. Patience + consistency = results.
The Journey
Phase by phase.
Not a wishlist. Real progression — each phase unlocking the next. Updated as results come in.
00
The Foundation
Now · GLP-1 + Group Classes + Starting Equipment
- GLP-1 working — 22 lbs down, 153 and falling
- Group dance classes at Crunch happening consistently
- Home equipment identified — hula hoop, bands, sliders in rotation
- Treadmill desk becoming a daily habit
- Supplement stack ordered and loaded into pill organizer
- Smoothie lineup built and ready to go
01
Gym Machines Unlocked
Next up · Crunch equipment + consistent home circuits
- Cable machine, lat pulldown, leg press added to rotation
- Home circuits running 2–3x per week
- Waist visibly changing from hula hoop + oblique work
- Arms starting to show definition
- Energy and sleep improving as fitness builds
02
The Visible Transformation
Summer 2026 · Strength + definition becoming obvious
- Arms are toned — visibly defined when raised or flexed
- Legs and glutes are lifted and firm
- Love handles significantly reduced
- Upper belly tighter, core feeling strong
- Energy through the roof — keeping up with the girls effortlessly
03
The Dream Body
Late 2026 → 2027 · Fittest adult body Ashley has ever had
- At or near 130–135 lbs — lightest since before the girls
- Jiu jitsu or yoga added for fun + strength + community
- Dance classes PLUS weights PLUS beach walks = just life now
- Food is flavorful, easy, and feels good
- Strong body, soft nervous system — fully embodied
Say it out loud
The words she lives by.
For the hard days. For the days when the couch is loud and the gym feels far. Read these. They're true.
I am not getting in shape. I am becoming the woman I was always supposed to be.Fitness Manifesto · 2026
Strong body, soft nervous system. Movement that feels like joy — dance, yoga, jiu jitsu, walking the beach.The Dream Life Vision
I am doing this for my girls AND for me. When I am strong, they see strength. When I show up for myself, I teach them to show up for themselves.The Why
I am 5'2" and I started at 175. I am already 22 pounds down. This is already working. The momentum is real.The Evidence
I don't need to be perfect. I need to be consistent. One hula hoop session. One set of squats. One walk. It all counts.ADHD-Friendly Truth
"I am no longer surviving. I am choosing. And today I choose to move my body with love."January 19, 2026 — the turning point
"I am too brilliant and creative and driven and loving to not also be healthy and strong. I get to have it all."Personal Mission Statement
"The fittest adult body I have ever had is not a fantasy. It is a plan. And the plan is already in motion."Spring 2026
The Arsenal
Your complete playbook.
First visit tip: Walk the floor first. Find the cable machine, leg press, and lat pulldown — your three anchors. Crunch staff will give you a free orientation — just ask.
Cable machine
Arms · Core · Back · Love handles
Top priorityThe big tower with adjustable pulleys. Tricep pulldowns (bye arm jiggle), cable crunches, side bends for love handles, rows for back. Set pin, grab rope handle, pull down. Start at 15–20 lbs.
Leg press machine
Thighs · Glutes · Calves
Legs & bootyReclining chair with a platform you push with your feet. Feet wide = more inner thigh. Feet together = more quad. Start at 50–70 lbs.
Lat pulldown
Back · Arms · Love handles
Waist sculptorWide bar overhead that you pull to your chest. Builds lats — creates that "pulled in waist" look. Grab bar wide, pull to your collarbone. Start at 30–40 lbs.
Seated row machine
Back · Arms · Posture
Posture magicSit facing weight stack, pull toward stomach. Builds back muscles that improve posture — instantly makes you look taller. Sit straight, pull elbows behind you. Start at 30–40 lbs.
Treadmill / elliptical
Cardio · Fat burn · Warm-up
Warm-up tool10–15 min warm-up before strength. Try incline walking 10–12% at 3mph — you'll feel it immediately. Elliptical also works arms. Don't skip the warm-up.
Tricep dip / arm machines
Arms · Shoulders
Bye arm jigglePush handles either down or away from you. Tricep extension is gold for the back-of-arm jiggle. Start light — triceps are small. 15–20 lbs to start.
Treadmill desk
Daily calorie burn · Steps · Low-impact cardio
Secret weaponDon't think of this as exercise. Walk at 1.5–2 mph while working. Aim for 5,000–8,000 steps on days you can't gym. Adds up more than a single gym session across a workday.
Weighted hula hoop
Love handles · Obliques · Core · Cardio
Love handle killerBurns calories comparable to a brisk walk and specifically targets obliques and waist. 10 min, 3x a week while watching TV. Takes a week to get the rhythm then becomes addictive.
Resistance loop bands
Glutes · Inner thighs · Arms
Game changerThe #1 underrated piece of home equipment. Around thighs during squats = forces outer glutes to fire = lifts and rounds the booty.
Banded squatband above knees, push out
Banded glute bridgepush knees apart at top
Banded side steps10 steps each way
Banded kickbackankle, kick back donkey-style
Core sliders
Core · Obliques · Arms · Inner thighs
Core goldThese discs make every move require core stability. 30 seconds of slider mountain climbers and you'll feel your entire core.
Slider mountain climbersfeet on sliders, drive knees in
Slider reverse lungeone foot slides back
Slider body sawplank, slide feet back/forward
Mini stepper + bands
Glutes · Calves · Cardio · Arms
TV workout15–20 min sessions while watching TV. Use the resistance bands: pull toward shoulders as you step for bicep effect, or out to sides for shoulders. Counted as real cardio.
Blogilates app
Pilates · Core · Toning · Full body
Heather-approved · FreeEntire workout video library is free. Cassey Ho's pilates-style workouts are incredible for toning, core, and obliques. Optional calendar is $3.99/mo but not required. Download, pick a video, press play.
YouTube dance workouts
Cardio · Full body · Joy
Better than group classesYour favorite YouTube dance channel is a legitimate workout — honestly better cardio than Crunch group classes. If dancing is what makes you show up consistently, dancing IS the workout. Schedule it like any other session.
Just Dance (Nintendo Switch)
Cardio · Coordination · Family fun
Family workout 🩷You + Aurora + Adelaide jumping around the living room. This counts as cardio, it counts as a workout, and it counts as a yes-day all at once. Win win win.
Door frame pull-up bar
Back · Arms · Core
Start with hangsDead hangs (20–30 sec) build grip and back. Jumping pull-ups (jump up, lower slowly) build the same muscles. Long-game tool that pays off big as you get lighter.
RedgeFit
Resistance training · Full body
Use the appA home cable resistance system — mimics what the cable machine does at Crunch. Use for chest presses, rows, and tricep work. Pull up the RedgeFit app for guided workouts specific to the device.
ADHD-friendly rule: Pick ONE circuit per home workout day. Each is 25–35 min. Rotate so you're not hitting the same thing two days in a row. Whichever sounds good THAT DAY.
Circuit A — Love handles & waist (hula hoop focus)
Hula hoop warm-up10 min continuous
Russian twists with dumbbell3 × 20 total
Standing side bend (one dumbbell)3 × 15 each side
Slider mountain climbers3 × 30 sec
Side plank hold (knees okay)3 × 20 sec each
Hula hoop finisher5 min
Circuit B — Booty & legs (resistance bands focus)
Banded squat3 × 15
Banded glute bridge3 × 20
Banded side steps3 × 10 steps each way
Slider reverse lunge3 × 12 each leg
Banded donkey kickback3 × 15 each
Stepper cardio finisher10 min
Circuit C — Arms & upper body (dumbbells + pull-up bar)
Dumbbell bicep curls3 × 12
Overhead tricep press3 × 12
Bent-over dumbbell rows3 × 12
Lateral dumbbell raises3 × 12
Dead hang on pull-up bar3 × 20 sec hold
Jump rope or stepper10 min
Circuit D — Deep core & mom pooch (sliders + bodyweight)
Dead bug3 × 8 each side
Bird-dog3 × 10 each side
Slider body saw (plank)3 × 10 reps
Pelvic tilt3 × 15
Stomach vacuum (standing)5 × 10 sec hold
Treadmill walk after20+ min
Circuit E — Full body ADHD-friendly freestyle
Mini stepper + band bicep curls10 min while stepping
Banded glute bridge3 × 20
Slider mountain climbers3 × 30 sec
Dumbbell shoulder press3 × 12
Russian twists3 × 20
Hula hoop cool-down5 min
ADHD weekly quota system: Don't assign days. Hit each workout TYPE once per week. Pick whatever feels right that day. Flexibility IS the strategy.
Gym day A — Lower body
Incline walk warm-up10 min
Leg press3×12
Leg curl machine3×12
Hip abductor machine3×15
Glute kickback cable3×12
Gym day B — Upper body + core
Elliptical warm-up10 min
Lat pulldown3×12
Seated row3×12
Cable tricep pulldown3×15
Cable side bend3×15 each
Plank hold3×20 sec
Home day A — Arms + core
Dumbbell bicep curls3×12
Overhead tricep press3×12
Russian twists3×20
Side crunches3×15 each
Treadmill walk20 min
Home day B — Legs + glutes
Banded squats3×15
Banded glute bridges3×20
Side leg raises3×15 each
Reverse lunges3×12 each
Treadmill walk20 min
| Goal | Sets | Reps | How it should feel |
|---|---|---|---|
| Tone & sculpt Your main goal | 3 | 12–15 | Challenging but doable. Last 2 reps feel hard. If easy — go up. |
| Strength build As you progress | 3–4 | 8–10 | Heavier. Rep 8 genuinely hard. Good for arms + legs later. |
| Endurance / burn Core & smaller muscles | 3 | 15–20 | Lighter weight. Burn by rep 15. Good for abs, side bends, kickbacks. |
Starting weights: Leg press: 50–70 lbs. Lat pulldown: 30–40 lbs. Cable tricep: 15–20 lbs. Seated row: 30–40 lbs. Home dumbbells — arms: 8–12 lbs. Rest 60–90 sec between sets.
Full side-to-side stair stepper (~$109)Wait & see
The rocking motion hits outer glutes differently than your mini stepper. But use yours consistently first. If you keep wishing the motion were different after a month — then it's worth it.
Waist trainer / sweat bandHard skip
Doesn't burn fat or create an hourglass. Temporarily compresses and makes you sweat water weight that returns immediately. Weakens your core muscles. Your hula hoop does 100x more. Save the money.
Heavier dumbbells (15–20 lb set)Worth it eventually
Once current dumbbells feel easy at 12–15 reps, you need to go heavier. That's a sign of progress. Adjustable dumbbells are most space-efficient when you get there.
Javvy protein coffeeSkip — dairy issue
Uses whey protein (dairy-based) which would trigger your lactose sensitivity. Only 10g protein vs your Vega's 30g. You'd need three scoops to match. Shannon's lifestyle, not yours right now — and you're winning on value anyway. 🩷
Fuel the machine
Nutrition & the stack.
No tracking. No macros. No diet. Smart, simple decisions that work with GLP-1, support muscle, protect skin, and keep you from going "skinny but soft."
The rule: Everything below has a real reason. Nothing is hype. Nothing is MLM. Complete stack for a woman on GLP-1, doing strength training.
Vega Sport Chocolate Protein
30g protein · Plant-based · Dairy-free
Daily · In smoothieYour protein powder. You already love it, dairy-free for your lactose sensitivity, 30g per scoop. Don't switch — you have a winner.
Orgain Collagen Peptides
20g collagen · Type I & III · Grass-fed
Daily · In smoothieType I and III is exactly right for skin. Tasteless, dissolves invisibly. Already in your smoothie — keep it there. Helpful bonus for skin and joints.
Creatine Monohydrate (unflavored)
5g daily · Muscle preservation · Tone
Daily · In smoothie · Every single dayMost important addition to your stack. Preserves and builds muscle while you lose weight on GLP-1 — creates "toned" instead of "skinny soft." Dissolves invisible. Take every day, even rest days.
Nutricost D3 + K2
Bone · Immune · Mood
Morning · With foodD3 supports mood, bone density, immune function. K2 directs calcium to bones not arteries — they work together. Take every other day at 5000 IU to land in the sweet spot.
Force Factor Magnesium Glycinate
Sleep · Muscle recovery · ADHD focus
Bedtime · Game changerBest thing you can take for sleep quality. Glycinate form has calming effects that help ADHD brains wind down. You'll notice the difference within a week. Mixed berry chew at bedtime.
Carlson Super Omega-3 Fish Oil
Skin · Inflammation · Joints
With food · Not the MLMReduces inflammation, supports skin elasticity, helps joints during strength training. Triglyceride form = better absorption. Nordic Naturals and Carlson are both the good kind — store fish oil is fine.
Equate Women's One Daily
Gap coverage · Hormones · Energy
Morning · Insurance policyGLP-1 reduces appetite which can mean reduced micronutrient intake. A basic women's multi covers the gaps. The $5.48 Equate beats the $19 Olly on actual doses — you made the right call.
Spring Valley Hair, Skin & Nails
5000mcg Biotin · Collagen · Hair · Nails
Morning · Already ownedYou already had this! Biotin supports hair and nail strength, already has collagen. No overlap issues with your other supplements. Keep taking it in the AM.
Physician's Choice 60B Probiotic
Gut health · GLP-1 support · Digestion
Morning · Already ownedGenuinely well-reviewed brand, 10 strains, 60 billion CFU. Excellent for gut health especially on GLP-1 which can cause digestive changes. Keep this in your AM organizer.
Every smoothie has the same base: protein + collagen + creatine + spinach. The fruit changes the vibe. For Adelaide: identical minus the creatine scoop, pour her portion first.
The OG — Ashley's Classic 🩷
Vega Sport chocolate protein1 scoop
Orgain collagen peptides2 tbsp
Creatine monohydrate (unflavored)1 tsp
Fresh spinach (packed)1–2 cups (shove it in!)
Ice + water or almond milk1 cup ice, ½ cup liquid
Optional: banana, blueberries, peanut buttermix and match
The Myrtle Beach Sunrise 🌺 — Tropical
Same base alwaysprotein + collagen + creatine + spinach
Coconut water (instead of water)½ cup — electrolytes for GLP-1
Frozen mango chunks½ cup
Frozen pineapple chunks¼ cup
Shredded coconut (optional)1 tbsp
The Triple Berry Glow 🫐 — Best for Skin
Same base alwaysprotein + collagen + creatine + spinach
Frozen strawberries¼ cup — vitamin C helps collagen absorb
Frozen raspberries¼ cup
Frozen blueberries¼ cup — skin antioxidants
Half banana½ — for creaminess
The Peanut Butter Cup 🥜 — Treat Yourself
Same base alwaysprotein + collagen + creatine + spinach
Natural peanut butter1½ tbsp
Half frozen banana½
Unsweetened cocoa powder (optional)½ tsp — extra chocolate depth
The Vanilla Dream ✨ — Light & Clean
Same base alwaysprotein + collagen + creatine + spinach
Vanilla extract (secret weapon)¼ tsp
Frozen mango or peach¼ cup
Half banana½
Adelaide's Berry Power Smoothie 🩷 — Kid Version
Vega Sport chocolate protein1 scoop
Orgain collagen (halved)1 tbsp
NO creatinenot for under 18
Fresh spinach½ cup
Frozen strawberries or raspberries¼ cup
Half banana + blueberries½ + ¼ cup
Pro tiplet her pick the berries → she'll drink it all
The only question that matters: "Did I get protein 2–3 times today?" That's it. No tracking. No grams. No app.
Why protein is #1 on GLP-1
GLP-1 suppresses appetite — which means you can accidentally undereat protein and end up "skinny but soft" instead of toned. Protein preserves and builds the muscle underneath the fat that's melting away. Your smoothie gets you 35g before you've eaten a single meal.
Easy protein wins
Your smoothie~35g — anchor habit
Rotisserie chickenpull apart, put on anything
Grilled chicken + saladalready winning
Eggs (any style)6g each, fast
Cobb salad (turkey bacon + egg)great choice!
Premade salad kit + rotisserie chickenlaziest complete meal
The salad upgrade rule
Premade kits are just pre-chopped vegetables in a bag — nothing wrong with them. The only upgrade needed: always put a protein on top. Rotisserie chicken from the grocery store is the laziest, cheapest, best protein source that exists. Pull it apart with your hands. Done.
Your daily "win" checklist
1 protein smoothie~35g protein ✦ anchor habit
1–2 real meals with proteineggs, chicken, salad + protein
Wateraim for 80–100 oz
That's it90% of GLP-1 users don't do this
AM pill organizer
D3 + K2every other day
Women's multivitamindaily
Fish oildaily with food
Hair/Skin/Nails biotindaily
60B Probioticdaily
Vaginal probioticdaily
PM pill organizer
Magnesium glycinate chewbedtime — sleep magic
Topiramatealready doing this!
In your smoothie
Creatine monohydrate1 tsp — tasteless · every day
Collagen peptides2 tbsp
Protein powder1 scoop
Your Journey
Track the wins.
Every workout logged. Every pound noted. Every win celebrated. This is your living proof that you showed up.
Log a workout ✦
Workout streak ✦
0
days in a row
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S
M
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W
T
F
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Body stats log ✦ from your FitIndex scale
GLP-1 tracker ✦ injection + weigh-in log
Workout history ✦
Your logged workouts will appear here. Every single one counts. 🩷
GLP-1 history ✦
Your GLP-1 entries will appear here. 🩷
Body stats history ✦
Log your first body stats above and they'll appear here. 🩷