Ashes To Alpha LLC

02/25/2026

01/07/2026

🔥THIS food pyramid is done RIGHT. 🔥

For the first time in a long time, the “official” guidelines actually make some damn sense.

Look at it closely.

🥩 Protein, dairy, and healthy fats are the FOUNDATION.
As they should be.
Because muscle, hormones, brain function, joints, and recovery are built from amino acids and fats, not cereal boxes.

🥦🍎 Vegetables and fruits are stacked HEAVY.
Fiber. Micronutrients. Antioxidants. Gut health.
This is what keeps inflammation down and performance up.

🍞 Whole grains are there… but they’re not king.
They’re supportive. Optional. Context-dependent.
Exactly where they belong instead of being shoved down everyone’s throat like a moral obligation.

This pyramid finally reflects reality:

●You don’t get strong from bread

●You don’t regulate blood sugar with sugar

●You don’t heal a nervous system on ultra-processed garbage

●And you sure as hell don’t fix posture, pain, or body composition without protein

This isn’t about “diet culture.”
It’s about biological truth.

Eat real food.

Build muscle.

Support your organs.

Fuel your nervous system.

Stop letting corporations and outdated dogma convince you that weakness is normal.

This is fuel, not religion.

And if you eat like an adult who wants energy, strength, and longevity…
your body responds accordingly.

Ashes to Alpha rule:
👉 If it had a face, a leaf, or grew from the ground — you’re on the right track.
Eat like you respect yourself.
🔥💪

Like, share, and take back control of your health and life!!!

12/31/2025

F**kin’ God help the world if I get back to full capacity.

If I can do what I’ve done over the last 12 months—

while depleted

while carrying pressure I never asked for

while rebuilding my body, mind, and life in real time

then I wouldn’t bet against me.

Not now. Not ever.

What most people saw this year wasn’t my peak.

It was me functioning on survival mode, discipline, and sheer refusal to quit.

No applause. No shortcuts. No collapse.

The truth is, the monster I built to protect the child inside me did exactly what it was supposed to do.

It kept me alive.
It kept me moving.
It kept me standing when sitting down would’ve been easier.

Now that same energy is being refined.

Disciplined.

Aimed.

Not chaos.

Not anger.

Purpose.

This post is for the ones who are struggling silently—
who still show up to work
still take care of their people
still train, create, lead, or serve
even when no one sees the weight they’re carrying.

You’re not weak for being tired.
You’re not broken for needing time.
You’re loading the spring.

If you’re still here, still holding it down, still waiting for your moment to rise again—
understand this:

You are closer than you think!!!!!!

And when you come back online, it won’t be loud.

It’ll be undeniable.

I’m not chasing motivation.

I’m building momentum.

And I’m looking forward to a damn good 2026.

2026 isn't my comeback story. Its my return to capacity! 💪🔥💯

12/31/2025

Save this! Share it with somebody who needs it! 🔥🔥🔥

I don’t believe people should leave a conversation about their health empty-handed...

With the New Year coming up, a lot of people are thinking about weight loss, pain, energy, and starting over again.

So instead of hype, here’s something real.

Below is the exact framework I give people who want to lose weight, reduce pain, and rebuild trust in their body — even if they’re not ready to hire a coach yet.

No gimmicks.
No detoxes.
No punishment.

Just rules and a simple plan that actually works for adults over 30.

THE NON-NEGOTIABLE RULES

(These matter more than motivation)

1️⃣ Hydration

Drink ½ your bodyweight (lbs) in ounces of water per day.

Coffee and soda don’t count

Light-colored urine = you’re doing it right

2️⃣ Daily Movement

Pick a realistic step goal and hit it daily:

6,000 (beginner)

8,000 (intermediate)

10,000+ (advanced)

Walking counts. Life counts.

3️⃣ Strength Training – 3x per week

Full-body

30–45 minutes

At home or gym

Muscle protects joints, metabolism, and long-term fat loss.

4️⃣ Protein at Every Meal

Palm-sized portion every meal

Rough target: 0.7–1g per pound of goal bodyweight

Protein controls hunger and helps your body heal.

5️⃣ Eat Like an Adult

Whole foods ~80% of the time

No liquid calories

No eating straight from the bag

Awareness beats restriction.

6️⃣ Sleep Counts

Aim for 6–7 hours minimum

Fat loss doesn’t happen when stress is running the show

7️⃣ Track ONE Thing Pick ONE:

Steps

Water

Protein

Workouts

More tracking = more overwhelm. One thing builds momentum.

IMPORTANT RULE (READ THIS TWICE)

Consistency beats perfection.

Miss a day → resume tomorrow.

Miss a week → restart without punishment.

People don’t fail because they mess up.

They fail because they quit after one mess-up.

SCALE REALITY

Your weight will fluctuate because of:

Water

Stress

Hormones

Sodium

Judge progress weekly, not daily.

12-WEEK AT-HOME WORKOUT PLAN
(No equipment required)

Train 3 non-consecutive days per week
Same structure for all 12 weeks
Progress by adding reps, slowing tempo, or improving control

DAY A
Wall sit — 30–60 sec
Push-ups (incline or floor) — 8–15
Glute bridges — 12–20
Plank — 20–40 sec

DAY B
Chair squats — 10–20
Row (band / towel / door) — 8–15
Step-ups — 8 per leg
Dead bug — 10 per side

DAY C
Split squats — 6–10 per leg
Pike or overhead press — 6–12
Hip hinge (good morning style) — 12–20
Carry (farmer or suitcase) — 30–60 sec

Levels:
Beginner: 2 sets
Intermediate: 3 sets
Advanced: slower tempo or pauses

WEEKLY CHECK (KEEP IT SIMPLE)

Each week, ask:

Did I hit my steps?

Did I drink my water?

Did I train 3x?

Did I eat protein every meal?

Did I sleep enough?

That’s it.

If you follow this consistently for 12 weeks, your body will change.

If you don’t, at least you’ll know why — without shame.

This is what I give people even when:

Budget is tight

They’re unsure

Or they just need a place to start

Because structure builds confidence, and confidence changes everything.

If you want this as a clean PDF, or if you want help executing it with accountability, message me.

No pressure.

No sales pitch.

ASHES TO ALPHA
Look better. Feel better. BE better.

11/20/2025

May my strength be a curse to those that stand against me, and may my spirit be the last thing to fall on the battlefield 🔨✨️💪😈

11/19/2025

Nothing makes me happier as a coach than seeing clients become proud of themselves.

Progress isn’t just physical — it’s emotional, it’s confidence, it’s belief. Watching someone recognize their own strength and take ownership of their growth is the best part of what I do.

Grateful every day for the people who trust me with their goals and show up ready to grow. It’s an honor to serve this community 💪💪💪🥰🥰🥰.

11/17/2025

“Cattle die.
Kinsmen die.
You yourself will also die.
But one thing never dies:
The reputation of the one who stood his ground.” – Hávamál

There’s a moment in every man’s life where he gets tired of swallowing his voice to keep the peace.
Tired of shrinking so other people don’t feel small next to him.
Tired of pretending he’s fine when his spirit is screaming that something is wrong.

And that moment —
that exact second where you refuse to fold —
is where a new version of you is born.

In the Hávamál, Odin doesn’t tell you to be polite.
He doesn’t tell you to stay quiet.
He doesn’t tell you to roll over.

He says:

“A man should speak when he must.
A fool stays silent…and lets others decide his fate.”

Read that again.

There are times in life where silence is wisdom.
And there are times where silence is surrender.
You better know the difference.

Standing your ground isn’t about conflict —
it’s about refusing to let anyone dim the fire you fought like hell to build.

It’s about saying:

> “No more.
Not today.
Not ever again.”

You’re not responsible for other people’s comfort.
You’re responsible for your integrity.
For your boundaries.
For your damn self-respect.

And let’s be clear —
the world doesn’t respect the man who lets himself be stepped on.
The world respects the man who knows exactly where the line is
and refuses to let anyone cross it.

“The unwise man thinks everyone else is his enemy.” – Hávamál
No.
The wise man knows exactly who he is —
and doesn’t let anyone rewrite his story.

So stand firm.
Hold fast.
Speak loud.
Walk tall.

You don’t owe anyone your silence.
You don’t owe anyone your fear.
You don’t owe anyone your self-betrayal.

Warriors aren’t forged in comfort.
They’re forged in the moment they say:

“This ends now.”

🔥 Ashes to Alpha
LOOK BETTER. FEEL BETTER. BE BETTER.

11/02/2025

⚔️ NOVEMBER: THE MONTH OF “F**K NO” ⚔️

This month isn’t about fuzzy gratitude posts and cozy vibes ✨️.
It’s about drawing a hard line between who you’ve been and who you’re becoming.

You’ve spent enough time saying yes to bulls**t—
Yes to comfort...
Yes to procrastination...
Yes to people who keep you small!!

This November, it’s F**K NO to every distraction, excuse, and energy vampire that’s been living rent-free in your head.

Behavior modification starts the moment you stop negotiating with your weakness.
You don’t need motivation—you need boundaries.
You need to stop giving your time, focus, and energy to s**t that doesn’t build the future you keep talking about.

Every “NO” you say this month is a hammer strike forging a stronger version of you.
You either burn what holds you down… or you stay buried in the ashes.

This is Ashes to Alpha season—

🔥 No comfort.
🔥 No excuses.
🔥 No half-ass effort.

November is your turning point.
Cut the dead weight. Sharpen your edge. Become untouchable.

Set your course.
Set sail to your destination.
And when you get there...
Make sure you set that boat on fire 🔥!

12/07/2023

Jax understands the importance of properly recovering. Jax is using his tennis ball as a self myofascial release tool. Be more like Jax! 🐾💪