Ashley Miller PCOS Coach

Gonna start plugging my ears at doctor's appointments #pcos #pcosawareness #pcoshumor #pcosweightloss #pcoscoach #hormoneimbalance

The smallest changes can bring some of the biggest results. Watch how different you feel in the morning when you choose a well balanced breakfast before coffee, it'll pleasantly surprise you!🫶🏻 #cortisol #cortisolimbalace #pcos #pcosweightloss #cortisolbelly

I always make sure to plan my meals ahead of time, so i dont waste any money on unused items! High protein, complex carbs, heart healthy fats & veggies always 🫶🏻 #groceryshopping #groceryhaul #traderjoes #traderjoeshaul #mealprepideas #healthymealideas #healthymealprep #pcos #pcosdiet #pcosweightloss

Well balanced meals always! Remember if you have something like pasta, you would want to make sure you add 1-2 tbsp of olive oil in the bowl after to make sure you dont spike your blood sugar. And add some protein! Hope this helps 🫶🏻 #aldi #aldigroceryhaul #groceryshopping #healthygroceryhaul #healthyfoods #pcos #pcosdiet #pcostrainer

A full breakdown of when i take them as well, hope this helps!!🫶🏻 #pcos #vitamins #supplements #hormones #hormoneimbalance #pcosweightloss #pcosawareness

For my LISS girlies (steady state cardio) Remember cardio after strength training if you are seeking fat loss, cardio before is for endurance! Let me know if you like it :) #cardio #lisscardio #pcos #pcosworkout #treadmillworkout #weightlosstips

Explanation👏: you are overworking and under nourishing!! Our hormones and metabolism are touchy little things. They do not want to be ran into the ground and provided little to no nourishment in return. Trust me, i have been there!! I was doing fasted workouts every morning, drinking two protein shakes a day and one meal, and i was constantly fatigued. Ways to improve: - focus on 3-4 well balanced meals a day with protein 20+ grams - DO NOT CUT CARBS (complex are good for you as long as you have it with heart healthy fat and protein) - walk - strength train 4x a week - get good sleep - mediate/journal/yoga for stress #pcos #pcosawareness #pcosweightloss #pcoshealing #endometriosis #hormoneimbalance #healthtips

Shall i do a PCOS aldi grocery haul 🧐 I will always be a traders girl but i will be shopping here more often #cheapgroceries #aldi #aldifinds

When I was first diagnosed with PCOS all I could think about was how much I needed to restrict myself from food & how much I'd hoped the metformin my doctor prescribed me would fix all my problems. After getting my education and learning just how wrong I was about needing to eat less but fuel my body more & that taking ovasitol would take away the harsh symptoms I was experiencing from metformin, it changed everything. While there are still other lifestyle changes to uphold, this is something I want most women with pcos to hear! You can take back control of your life one day at a time 🖤 #pcos #pcosweightloss #pcosawareness #pcoscoach #hormones #hormoneimbalance #pcosbelly

Before you go and say that "thats so much food i could never", i used to say that myself! I used to have 1-2 protein shakes a day & a meal and think that was healthy. Im sorry to say, but it is NOT! Each one of these contains protein, complex carb and a heart healthy fat to insure i am getting in all my nutrients while avoiding spiking blood sugar. Stop being afraid of food. It will help you if you do it right!🫶🏻 #whatieatinaday #healthyrecipes #healthyeating #nutrition #hormones #hormoneimbalance #pcosawareness #pcosweightloss #pcos #pcoscoach

No but really, us PCOS cysters can survive anything & anyone #pcos #pcosawareness #pcosweightloss #hormones #hormoneimbalance

Excuse the bed head, i was in my feels. Why cant dogs live forever 😭 #dogs #puppies

Moral of the story: its a lot to learn, but everything gets easier with time. You can do this!🫶🏻 #pcos #pcoshealing #pcosawareness #hormoneimbalance #pcostips #pcoscoach #hormoneimbalance

I am currently following a 6 day split! I do not workout 6 days in a row though. I allow myself rest days about 2-3 a week depending how my body feels but i split them up. I am shaping MY body the way i want to and so far its been working out great. I love feeling and looking strong. I also follow the same exercises weekly for about a month or two! You do not want to change your exercises everytime youre in the gym. #workoutsplit #Fitness #workout #strengthtrain #pcos #pcosworkout #pcoscoach

So yummy & so quick!🫶🏻 #highproteinsnack #highproteinmeal #healthysweetsnack #healthyfood #pcos #pcosdiet #pcosweightloss #weightlossmeal

Let's get that core nice & strong before summer 🫡 Can use weights or nothing at all depending on your level! Form tip: focus on slow movements so you can get proper activation of your core. When you do flutter kicks make sure to have your back pressed into the ground (do not cone your back) Complete each exercise 25-35 seconds each x 3 rounds! #abcircuit #abworkout #Fitness #workout #pcosworkout #pcos

I wish someone gave me these tips when i first started, so i hope this helps! Look out for part 2 🖤 #macrotracking #greenscreen #nutritiontips #weightlosstips #healthyeating #pcoscoach #pcos #Fitness #nutritionhelp

All of these exercises can be modified to do at home with dumbbells! You also do not need to go until failure for walking lunges if you are not at that level yet. But if you are looking to challenge yourself, go for it! This workout had me FEELING IT let me tell you 👏 if you wanna build that muscle & shape your body, you gotta pick up those weights ladies. Workout: Hamstring curls 3x10-15 Hip thrusts 3x10-12 with five pulses RDL's 2x10-12 Walking lunges 2x15-25 and then till failure on the last set Abductors 3x12-20 Enjoy 🖤 #legday #legworkout #Fitness #pcos #pcosworkout #FitTok #glutesworkout

Watch part 1 if you havent already!🫶🏻 #nutritiontips #weightlosstips #macrotracking #greenscreen #macros #highproteindiet #mealideas #healthyeating #healthymeals

Everyone's situation is different of course! But i really want to address this insane obsession with the scale and how unhealthy it really is. Track those measurements! #greenscreen #fitnesstips #weightloss #weightlosstips #pcos