Lillian June Wellness

Lillian June Wellness Ashley teaches high-achieving, career-driven women how to prepare their body for a healthy pregnancy and baby without feeling overwhelmed. Let me show you how.

Preconception - Pregnancy - Postpartum - Motherhood. I’m Ashley Heisler, the owner and founder of Lillian June Wellness. I’m a Certified Personal Trainer & Nutrition Coach and I teach high-achieving, career-driven women how to prepare their body for a healthy pregnancy and baby without feeling overwhelmed. I also support women from preconception all the way through motherhod! Lillian June Wellness serves to help moms improve their confidence, strength, and energy through sustainable fitness and nutrition - before, during, and after pregnancy. As moms, we often forget to take care of ourselves. So, give this gift to yourself. Wouldn’t you love to have the energy to take care of your family while feeling confident and healthy? It’s more than possible. Available programs: https://lillianjunewellness.com/services/
- The Preconception Wellness Solution (online)
- The Powerful Pregnancy Plan (online or in-person)
- The Postpartum Balance Solution (online or in-person)
- The Energized Mom Solution (online or in-person)

All programs include both fitness and nutrition support.

[𝗬𝗢𝗨𝗥 𝗘𝗗𝗜𝗧𝗦 𝗡𝗘𝗘𝗗𝗘𝗗]Happy Valentine’s Day from all of us at [your business name – ex. “Super Awesome Health Coaching”] ❤️...
02/14/2026

[𝗬𝗢𝗨𝗥 𝗘𝗗𝗜𝗧𝗦 𝗡𝗘𝗘𝗗𝗘𝗗]
Happy Valentine’s Day from all of us at [your business name – ex. “Super Awesome Health Coaching”] ❤️

Whether you're spending the day with loved ones, flying solo, or showing yourself some well-deserved care, we hope you take a moment to celebrate the things (and people!) that make you feel your best.

If you’re a busy mom juggling everything on your plate and wanting to feel stronger, improve your endurance, and boost y...
02/14/2026

If you’re a busy mom juggling everything on your plate and wanting to feel stronger, improve your endurance, and boost your energy, this is for you!

Ever wonder how your cardio fitness stacks up, even just against your own baseline?

This 3-minute step test is a simple, at-home method to measure it.

Here’s how to do the test:

🦵 Grab a 12-inch (30.5 cm) step, bench, or sturdy box
🥁 Set a metronome app to 96 beats per minute
⏱ Step to the beat for 3 minutes:
→ Up with your right foot, then up with your left
→ Down with your right, then down with your left
🔁 Switch lead legs at the halfway point (90 seconds)

When time’s up, sit down immediately and:
✅ If you’re counting manually, start counting your heart rate at a pulse point for exactly 1 minute
✅ If you’re using a heart rate monitor, record your heart rate at exactly one minute after sitting down.

Then check the chart in this post to see where you land. The lower your heart rate after exercise, the stronger your recovery response, and that’s a great sign of cardiovascular fitness!

Want to build better recovery, increase endurance, and follow workouts that actually support your heart and hormones?

📥 DM me the word “READY” and I’ll show you the exact plan I use with clients who want real progress without punishing workouts.

💾 Save this post to retest each month and track your progress over time!

👯♀️ Tag a friend and make it a mini challenge together!

One of the most common things I hear from clients—especially busy moms and moms-to-be juggling everything on their plate...
02/12/2026

One of the most common things I hear from clients—especially busy moms and moms-to-be juggling everything on their plates—sounds like this:
“I know being active would help me sleep better, but I’m too tired.”

It’s so frustrating.

You’re tired, so you’re less active, and then you don’t sleep well because you haven’t actually done much physically during the day to feel tired!

And around it goes.

If this sounds familiar, try this:
✅ A 10-minute walk after lunch to boost your energy
✅ Light stretching in the evening to help unwind
✅ Strength workouts that leave you feeling strong, not wrecked

That’s how you break the cycle.

📥 Want more specifics? DM me “HAPPY” if you’re ready to reset your energy without burning yourself out.

What’s the go-to healthy dinner that never lets you down?It doesn't have to be Instagram-worthy... I'm talking about the...
02/07/2026

What’s the go-to healthy dinner that never lets you down?

It doesn't have to be Instagram-worthy... I'm talking about the one that hits the spot every time, is easy to make, and makes you feel good.

Mine lately?
A delicious salmon bowl with cucumber/edamame/avocado salad, rice, mixed greens, shredded carrots, sesame seeds, sriracha mayo, seaweed, and mango. It’s nutritious, filling, and takes just 20 minutes to whip up!

It doesn’t have to be fancy! Just something you come back to again and again.

What’s yours?

Drop it in the comments. I’m always looking for ideas (and so is everyone else here!).

Let’s talk about hormones…Because they’re not just about postpartum challenges; they’re your body’s control panel…And wh...
02/06/2026

Let’s talk about hormones…

Because they’re not just about postpartum challenges; they’re your body’s control panel…

And when even ONE hormone is off, it can throw your whole system out of whack.

That’s why I created the Happy Hormones Checklist — a FREE, science-backed guide to help busy moms understand their hormones and support them with small, daily actions.

✅ 12 key hormones you need to know
✅ What each one does (in plain English)
✅ Simple ways to support balance with food, sleep, movement & mindset

📥 Comment "HAPPY" and I’ll send the checklist your way!

When Emma joined my Energized Mom program, she was doing HIIT workouts 5–6 days a week.She thought if she just pushed ha...
02/05/2026

When Emma joined my Energized Mom program, she was doing HIIT workouts 5–6 days a week.

She thought if she just pushed harder, the results would come.

But instead of feeling stronger and more energized, she was:
😩 constantly sore
😴 exhausted all day
😬 craving sugar and feeling totally burnt out

She told me:
“I don’t get it. I’m doing everything I’m supposed to, but my body just feels wrecked.”

So we did something most plans don’t:
✅ Swapped 4 of those HIIT days for smart, progressive strength training and mobility work
✅ Added daily walks to help her body recover and reduce cortisol levels
✅ Focused on balanced nutrition to reduce cravings and give her body the fuel it needed

Now?
✨ She’s stronger than ever
✨ She’s losing stubborn belly fat
✨ She’s not dragging herself through workouts anymore

The best part?
She’s doing less but getting better results, plus she has time and energy for other activities with her family!

📥 DM me the word “READY” if you want a results-getting plan that works with your hormones and your real life.

If you're a busy mom juggling everything on your plate and constantly running on fumes... this is for you.Your body need...
02/03/2026

If you're a busy mom juggling everything on your plate and constantly running on fumes... this is for you.

Your body needs cortisol and other stress hormones, but only in the right amounts. They help you wake up with energy, focus throughout the day, and support fat metabolism.

When those levels stay high ALL day from too much stress, not enough sleep, or skipping meals, it can lead to fatigue, anxiety, cravings, and poor sleep.

These 3 habits help you take back control:
✅ Eat a balanced breakfast within 60 minutes of waking up
✅ Get natural light in your eyes within the first hour
✅ Take breaks to breathe and relax

You might not control everything that happens in your day, but your daily habits have a powerful impact on your hormones.

Want my full Healthy Hormone Checklist, which outlines some of the top hormones in your body and what you can do to keep them in check?

DM me the word “HAPPY” and I’ll send it over!

These 3 questions are like a “purpose filter” for 2026…If you’re a busy mom or mom-to-be trying to balance wellness, wor...
01/27/2026

These 3 questions are like a “purpose filter” for 2026…

If you’re a busy mom or mom-to-be trying to balance wellness, work, and life in 2026, these questions will help you filter and focus on what matters now.

Use it any time you feel unsure about a:

→ New opportunity
→ Commitment
→ New habit

Ask yourself:

✅ Does this align with my priorities?
✅ Will it move me closer to how I want to feel in December 2026?
✅ Can I realistically commit without sacrificing what matters most?
🧭 This one tool can save you time, energy, and second-guessing… and help you stay on track in a way that actually fits your life!
📌 Save this post to revisit when your calendar fills up
👯♀️ Share with a mom friend who tends to overcommit
✅ Follow for more practical tools like this that keep you grounded, focused, and thriving all year


This Mediterranean Chickpea Power Bowl is one of my favorite make-ahead lunches.It’s high in protein and fiber, super ea...
01/24/2026

This Mediterranean Chickpea Power Bowl is one of my favorite make-ahead lunches.

It’s high in protein and fiber, super easy to prep, and keeps you full and focused all afternoon.

It’s perfect for busy moms working on sustainable fat loss who want something quick.

Mediterranean Chickpea Power Bowl

(serves 3)
1 can (15 oz / 400 g) chickpeas, rinsed and drained
1 cup (185 g) cooked quinoa, brown rice or (for added protein)
1 cup (150 g) cucumber, diced
1 cup (150 g) cherry tomatoes, halved
½ cup (75 g) bell pepper, chopped
¼ cup (30 g) red onion, finely diced
2 tbsp olive oil
2 tbsp lemon juice
1 tsp dried oregano
Salt & pepper to taste
Optional: 2 tbsp feta cheese or a sprinkle of fresh parsley

Combine the chickpeas, quinoa, and chopped veggies in a large bowl.

In a small dish, whisk together the olive oil, lemon juice, oregano, salt, and pepper.

Pour over the bowl, toss well, and top with feta or parsley if you’d like.

Nutrition (per serving, with feta):

Calories: ~380; Protein: 14g; Carbs: 54g; Fiber: 11g; Fat: 12g

Meal prep tip: Make a batch on Sunday. You’ll have healthy lunches ready-to-go for a few days!

Pro tip: Pair this dish with canned chicken or Boostcous to up your protein!

💪 Save this post so you can try it later, and follow for more recipes that fuel your energy and support your goals!

Love recipes like this??

If you’re a busy mom ready to regain your strength, energy, and confidence, my Energized Mom program offers simple, delicious meal ideas and the support you need to feel amazing and stick to your goals.

I have a few goals for 2026… but you know what I also want?I want more joy in my week.That means more free time blocks t...
01/22/2026

I have a few goals for 2026… but you know what I also want?

I want more joy in my week.

That means more free time blocks to do something just because I want to, not because it’s on my to-do list (such as my first embroidery project).

For a lot of busy moms juggling work, family, and self-care, it’s easy to get caught up in being super productive. That’s great, but when every hour is scheduled, there’s not much room left for fun and joy.

The fix? Building in that time on purpose!

You know what they say: if you want something to happen, put it on the calendar.

So that’s what I’m doing this year:
More moments that spark joy.
More room to just be!

What about you?

👇 What do you want more of in 2026?


If you’re a busy mom or mom-to-be trying to lock in your healthy habits, this might be the tool that finally makes journ...
01/20/2026

If you’re a busy mom or mom-to-be trying to lock in your healthy habits, this might be the tool that finally makes journaling click for you.

3D Journaling takes less than 3 minutes but gives you powerful insights into:

→ What’s working
→ What’s not
→ Where to focus next

🧐 Here’s how it works:

Line 1: What did you do today that supports your health?
Line 2: What happened as a result?
Line 3: What will you do with that info tomorrow?

It’s about noticing the patterns and making small changes that actually stick.

When you stack simple habits together, everything gets easier.

✅ Try it tonight
✅ Save this post so you remember
✅ Follow for more tools to help you stay consistent in 2026

AND… if you want a simple, doable way to add more movement to your day, grab my 10K Step It Up Challenge...

In just a few short weeks, it will help you boost your daily steps, lift your mood, and feel more energized. You can get it by DMing me the word “STEPS”.


Today, we pause to honor the legacy of Dr. Martin Luther King Jr.It’s a powerful reminder that courage, conviction, and ...
01/19/2026

Today, we pause to honor the legacy of Dr. Martin Luther King Jr.

It’s a powerful reminder that courage, conviction, and compassion can change the world, one small step at a time.

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Austin, TX

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Monday 9:30am - 4pm
Tuesday 9:30am - 4pm
Wednesday 9:30am - 4pm
Thursday 9:30am - 4pm

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Helping You Navigate Fitness & Nutrition During Pregnancy & Beyond

Lillian June Wellness serves to help moms improve their confidence, strength, and energy through sustainable fitness and nutrition - before, during, and after pregnancy.

As moms, we often forget to take care of ourselves. So, give this gift to yourself. Wouldn’t you love to have the energy to take care of your family while feeling confident and healthy? It’s more than possible. Let me show you how.

Learn more about why helping moms is important to Coach Ashley! https://youtu.be/6HxCdXem9eQ Available programs (online or in-person): https://lillianjunewellness.com/services/ The Energized Mom The Postpartum Balance The Powerful Pregnancy The Journey to Pregnancy All programs include both fitness and nutrition support.