The 3 MOST important benefits an expert fitness coach can provide for YOU and YOUR health and fitness program

produced by john c ashworth

The 3 most important things your expert fitness coach can provide for you.
  1. Accountability
  2. Expert Guidance &
  3. Support

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Patience is concentrated strength

laura after vaccine dose 1

produced by john c ashworth

This seemed like a good post to start the 2021 year. Not exactly the first post. I posted a quick workout for you yesterday. But a good theme for all of us as we head toward the anniversary for the pandemic and we all begin the work of re-setting our hearts and minds for what still lies ahead.

In 2021, patience will be essential…

john c ashworth grief journal 2020
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Here’s the story I referenced from the ash flash from 2020.

13 Life governing principles to help keep you on track

13 Life governing principles to help keep you on track

curated by john c ashworth

I came across a story recently about General Colin Powell and discovered he used to put his 13 most significant, governing principles on a bookmark that he would include with his book giveaway. They’re very good so I thought I would share them with you today.

General Colin Powell’s 13 most significant governing principles:

  1. It ain’t as bad as you think. It will look better in the morning.
  2. Get mad, then get over it. (I really like this one. –John)
  3. Avoid having your ego so close to your position that when your position fails, your ego goes with it.
  4. It CAN be done!
  5. Be careful what you choose. You may get it.
  6. Don’t let adverse facts stand in the way of a good decision.
  7. You can’t make someone else’s choices. And you shouldn’t let someone else make yours.
  8. Check small things.
  9. Share credit.
  10. Remain calm. Be kind.
  11. Have a vision. Be demanding.
  12. Don’t take counsel of your fears or naysayers.
  13. Perpetual optimism is a force multiplier.

It’s a pretty good list, right?

I encourage you to make your own.

I go started on mine after reading this one. I’ll share it when I’m finished.

In the mean time, I will share the three words I chose to guide me over the last year and a half and I’m still focused on these.




For many years now, I’ve chosen three words to guide me each year. I have goals too, but choosing these three words simplifies my focus on a daily basis. Any time I feel myself slipping, I repeat these three words to myself and then focus on how my writing can get me back on track.


PS Here are a few notes on my simple 3-word system mentioned above.

The 3-word System by john c ashworth

The main idea is to choose three words that are designed to guide you all year.  Three words that encompass the brunt of your focus on being a better human being.  Three words that simplify your life in an important way within the context of your own life, which is not that simple all the time.

One of the biggest reasons I like this process is the fact that it both frees and focuses your thinking at the same time.  If you try this, you’ll fine that it’s actually quite hard to come up with only three words that you are going to stick with for an entire year.  It forces you to really do some thinking about what is truly realistic and important to you right now.

Also important to remember is that each word will likely have many guiding principles for you. For example, my third word, ‘writing’ keeps me focused not just on my work here on the ash flash, but also the free-writing I do to help maintain clarity in my personal life and career, the book I’m working on, and the fictional story about an unruly band of characters that has been in the making for quite some time and that my wife Laura has encouraged me to pursue with more urgency. Not to mention the writing I do for the printed version of the ash flash and the personal letters I send to friends, colleagues and others in my network.


Four Simple Questions that will change YOUR Life Right Now

Four Simple Questions that will change YOUR Life right now

written by john c ashworth

This is a simple exercise today and yet one that could change the trajectory of your life significantly forever. I mention this all the time, but this is what the ash flash is truly about…one simple piece of information or inspiration on any given day that has the potential to inspire and inform you in some unique way that changes your life and career for the better forever.

Here are the four questions I have for you today. Don’t underestimate their power.

  1. Why?
  2. Why Not?
  3. Why not YOU?
  4. Why not Now?

The thing I love about these four simple questions is that you can very likely apply them right now to almost anything you are currently contemplating, holding onto, unwilling to let go of, or otherwise making no meaningful progress on.

STOP everything right now.

Ask yourself these four simple questions, and then spend some time free-writing about them and you will likely discover that the only thing holding you back right now is YOU.