Ask the Coach with Ashley: Bonking

Performance Bites: The Key to Motivation and Better Training

Most people think dopamine is the reward. It’s not. It’s the thing that makes you go get it. In this Performance Bites, I break down how dopamine actually works—what it is as a neurotransmitter, why it spikes before the action, and how it’s shaping your motivation, habits, and training whether you realize it or not. This is where people get stuck… They chase the dopamine hit (the class, the hype, the sweat, the vibe)… But never actually build toward something meaningful. Because the real reward? That comes after—from things like endorphins and deeper satisfaction tied to effort, progress, and accomplishment. So if your training feels good but isn’t producing results… this might be why. I get into how dopamine reinforces behavior, how it connects to the reward system, and how you can actually use it to your advantage—especially through setting meaningful micro-goals that keep you progressing. Not just chasing the feeling… but building something real. www.outlierathlete.com [www.outlierathlete.com]

Ask the Coach with Ashley: Bonking

In this episode of Ask the Coach, I sit down with Ashley to break down some of the most common — and often misunderstood — questions I see around nutrition, performance, and long-term health. We dive into fueling strategies, how your body actually produces and uses energy, and why macronutrients matter more than most people realize. I also talk about the role of blood work and why understanding your individual needs is critical. While there are solid scientific guidelines to follow, I believe optimizing performance ultimately requires paying attention to your own data, your own body, and your own experience. If you have a question head over to Outlierathlete on IG or Ashleyrosesgoes and submit a question via DM. www.outlierathlete.com [www.outlierathlete.com]

Performance Bites: Improve Your Running Not Just Your Cardio

In this episode of Performance Bites, I break down running from a performance lens—focusing on biomechanics, stride length, cadence, and force production. I explain why these factors matter not just for sprinters, but for endurance athletes as well, including marathon and ultra runners. Running efficiency isn’t about forcing form; it’s about understanding how stride length, frequency, and strength interact to create better movement with less cost. I also cover why strength training, true plyometrics, and proper warm-ups are essential for improving running performance and reducing injury risk. Small, intelligent adjustments—especially in cadence and stride mechanics—can lead to meaningful gains in efficiency over time. Running is a foundational athletic skill that carries over to nearly every sport. Whether you love running or avoid it, improving how you run can elevate overall fitness and performance. This episode is packed with practical drills, training principles, and biomechanical insights for athletes at any level looking to run better, move better, and perform longer. www.outlierathlete.com [www.outlierathlete.com]

Hyrox Competition Recap with Abbi Hamlin & Ashley Faure

In this episode, I sit down with Abbi Hamlin and Ashley Faure to break down our experience with competing in HYROX, a fitness race that blends endurance running with high-output strength work. We talk through their athletic backgrounds, what pulled them into the HYROX space, and how the structure of the event challenges both physical capacity and mental resilience. We dive into what it really means to be a "hybrid athlete", the balance between strength and endurance, and how we all trained to meet the demands of the race. Abbi and Ashley reflect on the obstacles they faced on race day, lessons learned from competition, and how HYROX has shifted the way they think about performance, body image, and long-term athletic development. We also get into nutrition and fueling strategies—what actually works for endurance-based strength events, how they approach pre-race fueling, and where supplements fit (or don’t fit) into the bigger picture. Throughout the conversation, we emphasize quality nutrition, accessibility, and why HYROX can be an entry point for athletes of all levels, not just elite competitors. This episode is an honest look at the realities of hybrid competition, sustainable training, and pushing performance without losing perspective. www.outlierathlete.com [www.outlierathlete.com] www.wildlywellabbi.com [https://wildlywellabbi.com/]

Performance Bites: 5 Lessons From Hyrox Training, and I Haven't Even Competed

In this episode, I dive into my journey training for the Hyrox fitness competition—what went right, what surprised me, and what I wish I knew earlier. I talk about how structured training completely shifted my performance, why finally learning how to run properly changed everything, and how much of a difference proper footwear actually makes. I also get into the value of training with others, the role nutrition (especially carbs) plays in pushing through intense sessions, and how accountability has shaped not only my progress but also how I coach athletes. If you’re into running, performance training, or improving your overall fitness, this episode breaks down the real lessons I picked up along the way. And if you're prepping for Hyrox yourself, I share what’s made the biggest impact for me—from fueling to form to mindset.