How to eat healthy and stay in shape

written & produced by john c ashworth

When you’re willing to strip away all of the heresay and BS, the idea of how to eat health and stay in shape is not complex. The infomercials want you to believe otherwise. They want to prey on your emotions and your inability thus far to achive your health, fitness and weight loss goals. That’s how they get you to buy their stuff. Always remember that.

There is NO Secret to your health and fitness program.

How to eat health and stay in shape

Here’s one example…

Are you interested in eating heathier?

Spend some time each week creating a mean plan that makes sense for you and your family. Something that strives for balance between healthy, whole foods cooking, the time you have available, and the energy you might have on each day to cook. When I work all day, for example, and wy wife is also working and not home until after 8 PM, I don’t love having to go upstairs, catch-up on the day’s dishes, walk and feed the dog, and then begin prepping a mean at 6:30 PM that won’t be finished cooking until 7:30 or 8. On those nights, something simple but homemade is best.

My wife, Laura gets ALL of the credit for the meal plan each week. She has been dutifully preparing our families meals and plans for more than twenty years now. This is a lot of work and she doesn’t love it. But it sure has made an amazing difference for our family.

Many of the meals we make at home are created by these three amazing people and shared on Pinterest. Today, I wanted to share these folks with you and encourage you to check-out their stuff. I also wanted to share the folder I’ve been keeping on pinterest titled,

Stuff John Makes.”

I’ve made everything on this board and most of it more than once. Today (Sunday) I’m going to put the broccoli, ham, cheddar, soup into the crockpot so that I can go explore the outdoors here in Wisconsin this afternoon.

This pinterest board is not everything I cook, but there’s some good stuff in there and one of the running themes with the three chefs I love listed below, is that these meals are easy to make and don’t require a lot of time and energy.

Here are my four favorite Pinterest Chefs. Bev Cooks is my favorite because I love her writing and her blog too 🙂 But they are all fantastic and every one of them an important part of our family’s meal plans over the years.

  1. Bev Cooks
  2. Cooking classy
  3. Iowa Girl Cooks
  4. Damn Delicious

One more resource is newer for me but I love this woman’s personality and attitude in the kitchen. …”when a soup becomes a stew, it’s a beautiful story.” Start with that recipe alone and you’ll likely be hooked Alison and the idea of cooking more of your own meals at home.

Let me know what you think.

And, one more thing, keep your health and fitness program simple. Find consistency with that simplicity. Build outward from there.

…just do it, you’ll feel so much better.


PS When I was running my fitness business full-time back in 2003-2013, I liked to call it ‘supportive nutrition.’ I think it helps to think about it that way. We all get so caught-up in feeling like we have to be so much better when it comes to eating healthier. When you embrace the idea that your nutrition supports your fitness program, and your life in general, then good eating becomes more meaningful and fulfilling. You should never feel deprived.

PPS I ate at Culver’s last night. I love sweets and have a very hard time staying away from carbs and pretzels – an all time favorite in the evening after dinner. Thank goodness I gave up alcohol ~10 years ago or I would weigh-in today a lot heavier than I do now; and technically, I should weigh less than I do right now and I’m constantly working on that, because this is constantly a work in progress. Stay with it!

virtual coaching with john c ashworth
Click here for virtual coaching powered by the fitness nomad…

How to maximize the afterburn effect in your workouts

produced by john c ashworth

This incredibly informative and revealing 4-minute video covers the benefits of ‘metabolic circuits’ inside your strength training workouts. The physiology of the ‘afterburn effect.’ And, the value of hiring an expert fitness coach.

Hope you enjoy it!


How to maximize the afterburn effect in your strength training workouts

How to cultivate your legacy. The ash flash mission continues…

produced by john c ashworth

Hello and thanks for being here. Be sure to subscribe for regular updates. This video along with all the others I shot during the winter and have not yet edited, is overdo; and I wanted you to know I’m doing the best I can.

the ash flash is my passion but the day job still pays the bills 🙂

The posting schedule will become a little less frequent and a little more more erratic for the summer, because when you live in Wisconsin, you go outside and explore the outdoors as often as you can during the warmer months. It’s called survival!

I’ll keep you posted on my fishing and canoeing adventures as much as possible, but wanted you to know that I have not given up on my commitment to this blog. I just feel like even though there are not thousands of you yet, I want the subscribers who are here to know how committed I am to the mission of keeping you inspired for your life and business. Thanks again for being here and for all your support.


How to prevent cravings and promote weight loss

produced by john c ashworth

How to prevent cravings and promote weight loss
john c ashworth in the Silverstone home gym.
virtual coaching with john c ashworth
Click here for virtual coaching powered by the fitness nomad…

I’ve been working hard over the winter during the pandemic to re-create my fitness nomad fit for life training system right here on the ash flash. You can get early access to this program once completed by subscribing to the ash flash.

Below I’ve included a small photo of a meal I ate yesterday for lunch. It’s not pretty, but it has that lean peace of chicken I used as an example in the video above, along with some freshly roasted potatoes, a salad with pepitas and a few cubes of cheese and parmesan and catina dressing, with a nice glass of almond milk. Not included in the photo is the couple dozen chips I couldn’t resist while I was preparing the meal. It was Saturday, and I had just finished the yard work, and I was famished. Just wanted to get that in there for full disclosure, because that’s why I’m not leaner. Too much extra snacking. A lifelong habit that I’m working to correct in my 50s now.

Nutrition can be tricky because there are just so many ways to combine all the variables and there are now so many different ways that varying experts recommend we eat. So, in general, I don’t dole out much nutrition advice anymore other than the common sense stuff. Once again, and as always, I focus on the science, and what we truly know, and then I encourage you to figure it out on your own and be honest with yourself about how you’re really eating.

Stay away from simple carbs and junk food. Stop drinking so much alcohol. Don’t overeat. Focus on whole foods and stay away from too much red meat. Keep a food journal and increase your awareness about what you’re truly taking-in and read the books I recommend on nutrition. They will help you gain perspective and a better understanding of how to nourish yourself in a more healthful way.

Also, cook as much of our own food as possible. Most people, I’ve found, could start here, along with eliminating the junk food and alcohol and make terrific progress.


whole foods health lunch 1
my saturday lunch with leftover grilled chicken, homemade roasted potatoes, salad, a little cheese and my favorite almond milk. -John