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Platform Method, Spokane Valley, WA (2026)

11/19/2021

Trigger⚠️

I’ve tried countless times, each time it backfired

It’s like putting gasoline on a wild fire

It grows out of control

The issues I had always went under the table because I wore them well mainly because I was putting on a front as a Coach and Athlete

Deep down I was suffering

🚩I turned to physical exercise and/or any physical challenge and “watching what I ate” to “cure” my issues

🚩Feeling bad about indulging in food I would eat less the days after

🚩Feeling insecure about losing a starting position, I turned to doing “extra” workouts

🚩Feeling insecure about being left in a relationship, I turned to staying at the gym for hours & hours

🚩Feeling insecure about my physical appearance, I turned to dieting & over exercising

🚩Feeling insecure about my body & confidence after retiring from college ball, I turned to CrossFit & eventually competing

🚩Feeling insecure of my body getting to its heaviest after recovering Post shoulder surgery, I turned to signing up for a Half Ironman

For years there was an image I was chasing

But this “image” was from a place of shame, guilt, & disgust

So I continued to chase until I became exhausted, unhappy, burnt out, injured, & resentful

Little did I know then how I was “coping” (using exercise or dieting) with my insecurities was sending my body into a complete nervous system spiral

And because our bodies keep score, certain types of exercise sends my body into a trauma response

Since giving up the chase I’ve learned two things

1️⃣ You can’t shame, guilt or hate yourself into achieving ANY goal

2️⃣ You can’t change any struggle/problem without getting to the root and the root of every cause is what’s going on between the ears

If you do have physical goals, I encourage you to get more curious about them, are they coming from a place of love or shame/guilt/hate?

This is my Platform - My mission is to empower more women like me to finally find a place of harmony with theirselves & their bodies ❤️

11/10/2021

…

It’s easy to nitpick your body when you aren’t feeling great & stress is high

And because life is hectic, we feel we need the “C word”

C O N T R O L not 🍫 😝 (but that too)

Soooooo we resort to the thing we see the most

Our body 😕

we quickly want to change our outer appearance because

media, other influences have subliminally ingrained in our brains that…

That’s where happiness is, that’s where success is, that’s where EVERYTHING will be alright

Ugh but it’s never not

Look I’ve been there several times

Ripped, “lean”, “fit” blah blah

And it was still not enough

I’m not except from this message I have moments especially during the later half of my 🦈 week

It’s normal to not feel super hyped about ourselves during this time or in times of high stress

What’s not normal is how extreme we get with wanting C O N T R O L

I want to give you ways in how to LOVE YOURSELF

Because that’s 👆 the FIRST step in achieving those weight-loss or body comp goals you might have

Soooooo…

🚩Rather than look to your gyms next nutrition challenge

🚩The next fad diet (cough cough Keto, Intermittent fasting, Carnivore, Noom etc)

🚩 An intense challenge (cough cough 75 days hard)

🚩Some “hormone balancing supplement”

🚩 Belly Blasting Tea

🚩 Susan’s Sugar Free 30 day meal plan (idk if that’s a thing but I’m sure it is…)

🚩And thinking that your body is “broken” and needs to be “fixed”

I encourage you to prioritize your body’s needs through lifestyle behaviors in:

✅Nourishment for your Design type
✅Movement (non-exercise related)
✅Stress management/self care
✅Sleep hygiene
✅ Aligning your training with your 🩸 cycle

One of these methods leads to self sabotaging behaviors, a poor relationship with food, and dependence on others or things to “help fix”

The other leads to sustainable positive changes

I’ll be the first to tell you that you are not broken or need to be fixed

Your body came fully equipped to bring you the happiness, content, confidence, thriving state you’ve been on the “search” for

You have it within you for this kind of living already. ❤️ Coach Bash

09/16/2021

Full transparency…

I have been experiencing a season of doubt

Doubting myself, my business, and honestly my purpose

I knew leaving a secure full time job “safety” and into the “unknown” with my business that my ego would stir up narratives

“Are you sure?”

“Are you good enough?”

“Will you be able to make a difference?”

“Will you be able to provide?”

“Will you even be successful?”

It’s been a roller coaster to say the least

I still have more “growth days” than I do “really good days”

This testimonial was a gift of God, letting me know I’m doing something positive & worthy when my ego thinks otherwise

I will standby my word, my mission, my purpose, my PLATFORM…

That this is so much bigger than “calories”, “macros”, “fitness”, “health food”, “diets”, “weight loss” etc

And so much MORE about understanding YOU, challenging old narratives, doing the work, and holding space for yourself in the process to allow for long-standing GROWTH (not just the short term)

We can’t change what we aren’t aware of. More often than not, it’s our beliefs that keep us held back.

The difference between just “another short term change” and a full blown transformation (as this client’s) is a BELIEF SHIFT

Once you understand your UNIQUENESS (design), you can’t un-know it

❤️

09/07/2021

“Moderation” doesn’t work 🤔

Specifically for those who have been on this yo-yo dieting & yo-yo program coaster for years

That was me for a long time

All I heard & preached on

“Only in…moderation”

“Just do it…in moderation”

“You can have it…just in moderation”

Or the “it’s all about balance”

I listened, but what ended up happening is getting into a poor relationship with food which then lead to a poor relationship with my body

I did the moderation, I did the balance, I did the “try to fit it in my macros” too…

But I still felt resistance because behind that “moderation” & “balance” was an “off limits” because “it’s not ‘healthy’” or “it’s bad”

That resistance showed up in my body; always puffy, always inflamed, always felt “heavy”

There lies the problem the word “bad” or “healthy/unhealthy” two very demonizing & misleading terms

It wasn’t until I learned My DESIGN that I was able to finally find FOOD FREEDOM

Btw how you think about food matters more than how many calories/macros you eat 🤯

If you have a rocky relationship with food, it shows up physically

What I love teaching my clients about FOOD FREEDOM is that FOOD affects us mentally, emotionally, physically and spiritually

FOOD is neither “good or bad” it’s just INFORMATION

What is that information telling us?

From there you EAT FOR THE OUTCOME

THEN you get to establish your effective DOSE

Rather than asking “What should I eat?” Ask yourself “How do I want to feel?”

When it comes to social outings, holidays, birthdays, traveling, etc

Instead of hyper focusing on “trying to be on point” or “trying to hit your macros” or “trying to be good”

Try the 3 A’s of Abundance: ALIGN-ALLOW-APPLAUD

📈Align with how you want to feel
👍Allow yourself to have it
🙌Applaud yourself for honoring your body

You’ll be AMAZED of how much better you feel when you understand your DESIGN & start adopting these principles to get out of food prison to food freedom!

Comment “Food Freedom” if you dig this!!! 👇

08/20/2021

Lacking progress? Try less 🤔

Lemme guess, you’ve probably spent a good chunk of time tracking macros, trying different diets, & always striving to be perfect

& you're probably not where you want to be right now

So for you... it's not just a matter of cleaning up your nutrition or being more “disciplined”

You've been down that road plenty of times before

It's why you keep trying to figure it out on your own

You've tried decreasing calories, going low carb/high fat, lower fat, intermittent fasting & hopping to different challenges to “reset”

& nothing has changed

Maybe temporarily but you still haven't cracked the code to sustainability

That's because it's not just about nutrition or being “dialed in”

I learned the hard way each time I attempted to control my nutrition through diets & challenges

The #1 thing that has lead to me to feeling less puffy, feeling more comfortable & confident in my body…

Doing less

Less tracking. Less control. Less training.

I know this probably makes some of your brains hurt because it goes against everything you've been told

You thinking you need to do more of everything, cutting carbs bcuz they’re “bad”

Looking for another challenge to “reset”

All the while, you're doing everything for everyone else

Is sending your body into 24/7 overdrive

You assume your binge episodes are a lack of control

You assume that you have trouble with emotional eating

You assume that you lack discipline

All of those happen because you continue to deprive your body of what it actually needs:

Recovery & stress management

I know it's difficult to wrap your head around but if you spent years doing what you’re doing & not seeing progress/plateauing/regaining…

Maybe it’s time to consider the alternative through Metabolic Peaking

Or keep thinking you need to diet or macro harder or join another challenge…

& thinking you'll find the magic combination or challenge that will be “it” the “answer” for you

While you're still stressing about food, still stress eating, & still trying to push harder through every plateau…

Or you can realize that maybe the way you've been doing things has been working against you all along 🤷🏼‍♀️

08/10/2021

You are leaving potential on the table

Like serious potential

the “go hard or go home mentality”

the “never miss a Monday”

the “sweat is fat crying”

the “running-a-couple-miles-active-rest-day”

Is hindering your progress towards your goals

Why? Well, you can ask Aunt Flo…

training hard during certain times of your period is causing your body more stress

which is leading to:

your ravenous episodes

puffiness

mid day fatigue

painful periods

inability to lose body fat

insatiable cravings

poor sleep

And guilt/shame altogether because I bet there are times your body pleads for rest but you ignore it because you think taking it “easy” or a “rest day” will hinder your progress…

Let me also share with you what this leads to:

Burn out

Hormonal dysfunction

Injuries/chronic pain

What they don’t tell you is when it comes to chasing body composition goals or performance goals, our body really doesn’t care

It only cares about two things:

1. Day to day survival
2. Reproducing (Aka baby)

The only way to reach your goals and sustain them

To lose excess inflammation

Improve energy & mood

Improve performance

And just overall health…

Is to adhere to our natural biorhythms (physiologically) alongside how we are hardwired (psychologically)

No woman is exempt from this 🤷🏼‍♀️ (trust me I’ve tried)

Your period🩸 is your superpower

‼️ Curious on how to maximize performance & fat loss while minimizing stress? DM for a free copy of my Cycle Syncing Guide ‼️

07/26/2021

Reminding myself this one thing

Chances are high I’m going to mess up

It’s inevitable as it is for you too

I think where most of us get tripped up is thinking the objective is PERFECTION

That in order to be successful we have to be on point all the time

I mean, this was my story for a long time…even more so in athletics

“Perfect practice” or “practice makes perfect”

But it doesn’t

In fact, PERFECTION does something more detrimental to us than what some of us think failure does…

Perfection blinds us, and robs us of looking at different ways to improve

Different avenues to explore in reaching our peak potential

Failure allows to zero in and focus on what to improve upon *so long as we are aware

Perfect means “done”

And last I checked, “done” is “dead”

So yes, even as a Coach/Biz owner I have to remind myself of this constantly

I’ve adopted a new framework for how I view success:

Success is course correcting

When I fall there’s always an opportunity to get back up

Therefore, each time I get back up, I win

So fall fast & fall often, failure is fertilizer ❤️

07/23/2021

To eat or not to eat? EAT 🍪

Feeling out of control with food is common when you have “food rules”

This was my experience for as long as I can remember

“I’m going to cut out sugar”

“I’m going to stop drinking alcohol”

Did it work? No. There was always this lurking resistance

To avoid the resistance?

I would skip out on social events (which sucked)

Or I would go and I wouldn’t be able to be present because all the food and drinks were there and “I could have it”

The “I can’t” “I shouldn’t” “it’s bad” narratives with food always had a common denominator…

I was discontent with my body & also fearful— fearful I would lose out on all my progress

When you label a food as “bad” or tell yourself “you can’t have it” you give it the “negativity power”— this causes resistance

Our 🧠 doesn’t like resistance (btw) it takes up a lot of energy (that’s why willpower doesn’t work…)

The resistance to these foods cause internal stress which causes fatigue which causes relapses which causes regret (a cycle)

There’s a difference between choosing not to eat something out of LOVE vs choosing not to eat something out of hate or fear

When you love your body you choose foods that make you feel good & you’ll also feel less guilt & shame when you choose indulgences 🍪 🍰 🍹

If you choose not to eat/drink something out of hate or the fear of losing progress…you lose every single time 👎

It’s Friday & right around the corner the weekend, rather than planning “not to” “mess up” “limit” “restrict”, show your body some love

When you show it love, it shows up ❤️

07/22/2021

🧐🧐🧐

“Calories in, calories out”

It’s only a small decimal of the truth

So they say “eat less workout more” “cut carbs”

Cool, we did that but we either plateaued or started to gain more…

Now what?

“Just try harder”

“Be more disciplined”

“You need more willpower”

K, that doesn’t work and it actually backfired, so now what?

So now you’re frustrated, over it, lost, confused, sad, uncomfortable, depressed

You dislike what you see in the mirror

This dislike shows up in lack of confidence in work & your relationships

It’s infected all areas- sleep, energy, libido, motivation, etc

But no matter what you do…nothing sticks long term

Sad reality for many women, especially because we are more target by the diet industry, the quick fixes, the shakes, the pills the potions…

What’s the solution?

There’s so much more that goes into the equation- but the kicker is our human body isn’t an equation 😮

It’s a machine that has many other systems that must be firing on all cylinders for adaptations to occur 🤨

Not only that, but ladies…WE ARE ALL EACH DIFFERENT & depending on what metabolic phase we’re in, our mindset, our lifestyle we need something that fits us uniquely

A cookie cutter approach doesn’t work for how unique you are

Sure maybe short term, long term not so much

So it’s not your fault- it never was. You were lead astray

They didn’t take into account your unique design

If you’ve “done all the things” and nothing has worked

If you’ve gone on a super restrictive diet, lost a ton of weight but you’ve either regained or plateaued

And/or you ended up with a distorted relationship with food & body & even exercise

I have the solution for you that doesn’t involve dieting or doing extra cardio

Sounds too good to be true right? That’s what they want you to think

It’s time revamp your system to bring the results you’ve been desiring for a very long time ❤️

07/19/2021

I know what it’s like…

To put in work in the gym

Dial in nutrition

Drink my water

Focus on getting enough sleep

“Restrict” the amount of sugar and alcohol

And still not see progress

It’s defeating

It lead to a lot of self sabotage “f**k it” and “I’ll just start over again Monday” 👀

A poor relationship with food

And a distorted view my my body image

I hired plenty of nutrition coaches

Tried switching up my workout routine

But nothing worked

This sounds a little too good to be true but

It’s when I stopped doing all the “right things” and started doing right for my body & design

It didn’t just change, I changed 🤯

I talk to many of my clients about what I call the Stress Bucket 🪣

Too much of it sends out body into survival-hold onto-everything-mode

Yes all the things I mentioned seems helpful, and positive right?

But what wasn’t right was my mindset & approach. It wasn’t aligned with MY DESIGN.

I was doing all those things to change my body + doing too much at certain times

The disconnect with my design + mindlessly doing were causing more stress

And it back fired

So if you’re reading this & you find yourself in my story

I GET YOU

I know the feeling of looking in the mirror and not liking what you see

I know the feeling of being so overwhelmed with the information that is out there “eat this, not that”

It’s overbearing which makes you give up all together or even want to “go harder” 👉 which ends up delaying progress

Because I get you, I know the exact roadblocks you are facing & the mindset hurdles

I know the exact blueprint to pull you out of it

It all boils down to ONE thing

That ONE thing is different for every body

Once you can connect with that ONE thing, all else falls into its place ❤️

07/14/2021

🤔🤔🤔

So you want to achieve a desired level of leanness…

You have two path options:

1. A rocket 🚀 ; like a crash diet— take off fast & get results fast…buuuuuut gain back all the weight you lost over the preceding months then be tempted to do another diet…so you do it (rinse-wash-repeat 😔)

OR

2. A 🚂 ; is a steady take off— you may get to your destination slower, have some stops, but you gradually lose overtime & keep it off overtime.

The biggest difference between these two paths?

No it’s not the speed

No it’s not the commitment level

🚀 requires blindly following rules

🚂 requires working to change your perspective & mindset (no rules 😲)

But here’s the thing I’ve learned— you cannot have a perspective shift without understanding how you are uniquely designed to operate from 🤯

It’s like a blueprint!

Ever felt defeated you couldn’t stick to a plan?

Or didn’t seem to have enough willpower to fight cravings?

This used to be me until I figured out my design type & realized I was never in the wrong- it was the plan, the plan wasn’t fit to my personality

It’s why I always “fell off” and always felt I needed “get back on track”

However, the hardest part is the patience required to undo what Diet & Fitness culture has instilled into majority of everyone’s brains:

“Carbs make you fat”

“Burn more than you eat”

“Lots of weight to lose? Keto!”

“Workout harder + do extra cardio”

“Your hormones are out of whack, here’s a billion pills to take”

“Cut out sugar completely”

But what If I could help you solve your decades of fad diets & rebounds in less than a year & actually eat more food while doing it, would you make the commitment?

Many say well duh…

But then ask the cost…

What’s the cost of staying exactly where you are at today, frustrated, tired, and uncomfortable in your body?

What’s the cost of doing those fads again only to rebound again?

I’m making it easy though, just take the FREE Find My Design Assessment in my bio to start finding your blueprint 🙂

07/12/2021

The fastest way to change your body…

Isn’t what you think 🧐

Changing your body isn’t going to come from “just” being more disciplined with your nutrition & exercise routine…

While those two things can bring some benefit…

They don’t complete the whole puzzle.

Many miss the boat with this one VERY IMPORTANT aspect…

How you manage/mitigate STRESS.

See, our metabolism isn’t just about burning calories, our metabolism is a stress barometer

Too much stress = decrease in metabolism

Decrease in metabolism = 😔

So, like it or not;

🆘dieting is a stressor
🆘exercise is a stressor
🆘obsessing over food is a stressor
🆘figuring out what’s going to “fit into your macros” is a stressor
🆘restricting certain foods “because it’ll make you gain weight” or because you were told they are “bad” is a stressor
🆘lack of sleep is a stressor
🆘undereating is a stressor

Many of us who find ourselves uncomfortable in our body, are also the same people who experience some or all of the above 👆

Which means, many of us have to go through what I call a “Metabolic Priming Phase” if we want our bodies to start changing

Because without it, it’s the same ol’ story over and over and over 😢

So no, the answer is not “just” dial in your nutrition & be more active in the gym…

It’s the stuff outside of those two variables that end up being the missing puzzle 🧩 for all of my clients.

When you have the choice to do less or do more, choose less 🙂

❤️ Coach Bash

Platform Method

11/19/2021

11/10/2021

09/16/2021

09/07/2021

08/20/2021

08/10/2021

07/26/2021

07/23/2021

07/22/2021

07/19/2021

07/14/2021

07/12/2021

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