Tracking doesn’t need to be complicated — but why you’re tracking absolutely needs to be clear. Right now I’m tracking because I want to fuel my performance goals while staying in a slight deficit. My goal is to lose a little body fat while maintaining my muscle. But this isn’t always the goal. I’ve had seasons where I tracked solely for performance — making sure I was consuming close to 5,000 calories, timing my fueling around long runs, and dialing in carbs so my training felt strong. Seasons can and will change. Right now I’m also sharpening my whole-food focus — less processed foods and fewer “sometimes foods.” Running has been such a gift, but it can also make it easy to fall into the mindset of “I can eat whatever I want.” And sometimes that’s fine… until my PCOS symptoms start showing up. Then it’s time to dial things back in — because I can, and because I want to. So let’s talk about why we focus on certain macros when tracking. Why we focus on calories: • Fat loss: creating a small calorie deficit allows the body to use stored energy (body fat). • Muscle building: a slight calorie surplus gives your body the extra energy needed to build new muscle tissue. • Maintenance: eating around maintenance calories supports performance, recovery, and stable body composition. Why we focus on protein: • Fat loss: higher protein helps preserve muscle while losing body fat and helps keep you full longer. • Muscle building: protein provides the amino acids needed to repair and build muscle after training. • Maintenance: adequate protein supports recovery, strength, metabolism, and overall body composition. Housekeeping: CLIENTS: Assessments are due Tuesday at 11:59 PM. This is you meeting me at the 50-yard line. Please also send a quick chat message to give a little more color about how your week went. (all this in the 1st Phorm app) MARCH check-in: March is still happening — how is it going for you so far? What’s feeling good? What needs adjusting? **OPEN TO EVERYONE!!

See you at 9:30 AM for our Monday morning mindset chat to kickstart our week on the right foot!

Let's have fun! Between 3/15-3/17 1. Use the link below and treat yo self! 2. Place an order 3. Message me your order # & email used 4. At 5pm PT Wednesday, 3/18 i’ll randomly pick a winner to cover your entire order!!!! Never use 1st Phorm I promise you you will taste and feel the difference. I’ve been associated with this brand for over three years for a reason and I don’t associate with any other brand for the same reason reasons I believe in their mission I believe in their products they haven’t just helped me, but they’ve helped my clients. I am here as a resource, message me if you have questions specific to you before ordering! https://1stphorm.com/products/postworkout-stack?a_aid=AshlynnDohman Depending on how many people invest in themselves, I may be inspired to do more than one giveaway so share with your friends and family ! THRIVE>SURVIVE

This is on right now. It’s part of the Bible study. I’m a part of but definitely jump in if of interest you you can always catch recording as well. https://www.youtube.com/live/TFoY43At3fM?si=0T0ZgQKEGBRCOsci

Drop your favorite local coffee shop below 👇 @(tag) a friend in the comments of who you are going to coffee with! I’ll randomly pick 5 people to receive a little surprise 🎁 Ready… GO!