6 Weeks to Your Most Fit Body Ever
i am willing to bet...
That your metabolism hasn't been operating at its full potential in a long time.
Give me 6 weeks and I will transform the full, fiery capacity of your body's metabolic engine. You'll also earn strength gains, achieve speed you didn't think was possible, and see muscle definition that you haven't seen in years, or maybe ever before in your life.
What you learn while we train together will be life changing.
Plus, you keep your plan for 10 years, so you can use it again as many times as you want.
if you enjoyed my 12 week post pregnancy plan and 10 minute plan, this is made specifically for you and will take your body to the next level.
Lean Fast Strong Capable Plan is the single fastest method to getting in the best shape of your life.
New workouts will challenge you in all new ways, while providing modifications to meet you right where you are!
The intimidation factor is removed because I'll still be there coaching you through everything and you'll learn all of the techniques that I use on myself to stay in top condition.
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6 weeks from now you will finish more confident in what you know, how you perform, and what you look like, than ever before.
lean fast strong capable plan
I want to share every secret and tool that took me
years to learn so that you can get results for yourself the fastest.
In Lean Fast Strong Capable Plan, I share it all with you! We chat friend-to-friend, mom-to-mom, because you deserve to be empowered to do things you may have thought never possible for yourself!
This is not a mash up of random workouts. Each training session, and week, strategically builds upon the next. You get full length videos to follow along. The confidence earned will pour over into your work, your parenting, your relationships, your friendships, and your purpose.
here's exactly what you get:
FULL LENGTH VIDEOS
Follow along workouts where I coach you in real time with modifications included to meet you right where you are at and ensure you stay on point & motivated. Workouts are 30-50 minutes 5 days per week.
run coaching
that changes everything
You will be equipped with the exact workouts and tips that helped me be able to run a 6 minute mile again as a mom of 4, running just 2 days per week.
You do not need a ton of time, nor do you need a lot of volume in mileage or kilometers-- you just need high quality workouts curated in the optimal order to stimulate maximum physiological changes.
Runner-specific activation drills, injury prevention woven in, running mindset tips, female-runner specific stretching, this has it all.
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Whether you are more of a beginner runner or you were a D1 athlete, everything is set up for your success.
UNIQUE TRAINING METHOD
Workouts are fast paced in order to maximize your limited time, get results, and IGNITE FAT BURN. We apply progressive overload so you tone up quickly, but you will not get bulky on this plan. Whether you are using dumbbells or a barbell, you will always know what to do! Intimidated to try pull ups? I used to not be able to do a pull up, either. Like ZERO. You get the exact tips and techniques I used to go from zero after my broken-elbow & stitched up palms from my Half Ironman bike crash, to being able to do 12 pull ups again. We cover your entire body on the 5-day split to provide ideal training stimulus + recovery to guarantee a stronger, fitter, leaner you.
MINI VIDEOS
Prefer the gym and don't want follow-along videos? You will love the 1-2 minute Mini videos that show you exactly what to do from warm up, main set, to cool down stretches, so you can confidently crush it on your own.
running alternative workouts if you are not a runner
Not a runner? Bad knees? Harsh climate? So many kids?
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Sometimes I can't get out to run either, and that's why I wanted to 100% ensure you'll be covered with alternatives that are equivalent to each unique run's intended training stimulus!
You get a plethora of detailed cardio workouts for swim/bike/row/alternate cardio machine of choice to deliver the same results without having to run at all.
You also get 2 x BONUS at-home cardio routines that will give you the same intended outcome (one for endurance, one for speed), but without having to run. Low-impact modifications are shown live in the videos, so no one is left out.
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MEAL PLANS & GROCERY LISTs
Easy to follow recipes that have the ideal macro nutrient and micro nutrients for muscle recovery. You'll eat foods that MAXIMIZE your metabolism's potential, reduce bloating, and keep you feeling fuller for longer. You get printable Meal Plan Calendars and Grocery Lists including 2 weeks of meat-eaters and 2 weeks of vegan. Having everything figured out for you makes life super easy if you like having structure. Or you can do what I recommend: introduce one or two new meals per week and see what you and your family like best! You can rest assured that you're nourishing your body to support your workouts and achieve your goals.
the results are proven:
96%
FINISH WITH A DECREASED BODY FAT PERCENTAGE. NOT BECAUSE THIS IS A "WEIGHT LOSS" PROGRAM, BUT BECAUSE WHEN YOU TRAIN FOR PERFORMANCE AND ADD MUSCLE, YOUR BODY'S METABOLISM WORKS FASTER THAN BEFORE.
99%
FINISH SIGNIFICANTLY STRONGER THAN THEY STARTED. THIS WAS MEASURED BY COMPARING PUSH UPS FROM THE INITIAL ASSESSMENT VS FINAL ASSESSMENT. YOU'LL BE ABLE TO LIFT HEAVIER, TOO!
100%
REPORT FEELING MORE CAPABLE THAN THEY HAVE IN MONTHS, YEARS, OR THEIR ENTIRE LIFE AS A WOMAN WHILE ON THE PLAN AND AFTER COMPLETING THE PLAN.
64%
FINISH ABLE TO DO THEIR FIRST PULL UP OR CHIN UP EVER!
(OR MORE PULL UPS THAN THEY COULD DO WHEN THEY STARTED). THIS IS HUGE FOR A WOMAN TO DO A PULL UP OR CHIN UP.
but ashley,
what if i can't run?
WILL THIS STILL WORK FOR ME?
No problem if you can't run! You get lower-impact indoor alterate cardio workout videos that simulate the same physiological benefits as you'd get from the prescribed runs:
1. Athlete Endurance
Fast-paced, calorie-burning cardio with low impact modifications available to replace easier run days.
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2. Caliente
Super sweaty no-equipment HIIT with massive caloric burn and metabolic "after-burn" to replace hard run days.
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Plus, you get my personal favorite pre-hab routine!
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3. Injury Proof Your Body Routine
The fact is, women have a higher rate of injuries than men. That's why you need a women's-specific injury prevention routine to take care of your body the way you know you should. If you have injury baggage (most of us do!) this routine will confidently help you prevent any past injuries from flaring up.
minimum equipment:
you need
4 things
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Free weights (I use 5/10/15lb dumbbells)
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Yoga Mat
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Stability Ball
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Pull Up Bar (door frame type works great!) *if pull up bar is impossible use TRX straps
really nice
to have
Equipment
(but optional)
-
Mini Resistance Bands
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1 or 2 heavier weights (20 and/or 30lb kettlebells or dumbbells)
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Thick yoga mat
completely
optional
Equipment:
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Barbell with plates (I prefer rubber plates!)
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Bench
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Barbell pad
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Lifting gloves
Hear directly from
these women
who have come before you:
I personally know how *rewarding* it feels to be in your best shape, no matter your age or situation. I designed LFSC Plan to make this life-changing transformation accessible for any woman, even if you work, homeschool, run a business, often run the home solo, or have a bunch of kids like I do.
Lean Fast Strong Capable Plan is a clear, easy to follow training program that will catapult your fitness, focus, and accomplishment, FAST.
Up until this point, you have untapped potential, just waiting to be seen on your body! Now it's your chance to change that. With follow-along videos for dumbbells at home or a barbell at a gym, low-impact modifications, and alternate cardio options, I meet you where you are at so you will successfully out-do everything you thought you were capable of.
Healthy recipes, optional meal plans and optional grocery lists simplify your nutrition, give you peace of mind, and save you money by reducing food waste.
Not only will you become more lean, fast, strong, and capable, but you will earn confidence that empowers you to perform at your highest God-given-potential in all areas of your life.
Ashley Keller
