Led by a Malayali female strength coach who’s helped 400+ women get stronger, leaner, and confident - without toxic fitness culture, using habit formation techniques and lifestyle change.
Years of experience
You’ve spent years putting everything else first—your job, your family, your studies, your roles. But somewhere along the way, you started feeling disconnected from your own body. Maybe you’ve tried diets that made you feel guilty, workouts that left you confused, or routines that never fit your life.
This isn’t just an online fitness program—it’s a lifestyle transformation journey designed by Coach Aswathy, Kerala’s own transformation coach who walked away from a 9–5 corporate job to help thousands of women reclaim their confidence, energy, and strength.
Here, we don’t give you random workouts or one-size-fits-all diet charts. We give you a fully personalized system built around your body, your schedule, and your life. You’ll receive expert-designed training, flexible nutrition that respects your food culture, emotional support during your low days, and weekly guidance that keeps you going—even when life gets messy.
This program blends science-backed fitness, habit-building, and real-world mindset coaching—so you not only transform your body, but also your relationship with health, food, and self-worth.
Whether you’re a new mom, a working woman, or someone simply tired of starting over—this is your safe space to start again.
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Transformation Coach | Entrepreneur | Daughter, Dreamer, Doer
I’m Aswathy—a Malayali girl who once sat in a corporate office, managing deadlines and meetings, feeling like I was meant for something more. I know what it’s like to have dreams bigger than your routine. I know the guilt of skipping workouts, the pressure of balancing family, work, and your own mental health. I’ve lived that life.
That’s why I walked away from the 9–5, took a leap of faith, and turned my passion for fitness into purpose. Today, I run Lift with Ash, an online coaching platform that’s transformed thousands of lives—especially women who never thought they could feel strong in their bodies again.
I specialize in fat loss, female-focused training, hormonal health, and mindset reprogramming, and I’ve built a coaching system that works with your life, not against it.
I’m not just your coach—I’m someone who understands what it feels like to break generational patterns, to heal your relationship with your body, and to want more from life than just being “busy.”
This platform was built for women like you—who are done with quick fixes, who crave structure with compassion, and who are ready to lift not just weights, but their entire lives.
Let’s rise together.
Not just about fat loss. Not just about looking fit. This is a full life reset—for the woman who’s ready to take her power back. You’ve tried it all. Pinterest diets. Gym challenges. Random YouTube workouts. But nothing felt right. Because none of them were built for your life. This 90-day journey isn’t about fitting your life into
We begin with a complete lifestyle and health assessment—your job, schedule, energy, cycle, and mindset—to design a plan that works with your real life, not against it.
Access your entire journey in our coaching app—training plans, video demos, daily habits, nutrition guides, progress tracking, and your calendar—all built around your routine.
Weekly check-ins via WhatsApp or in-app. Need motivation or feedback? We’re there with voice notes, video support, and mindset resets—so you never feel alone.
Everything evolves with you. Workouts adapt to your cycle, mood, stress, and travel. Meals adjust to cravings, digestion, and culture. It’s a plan that grows with you.
Welcome to your personal wellness hub—your very own Lift with Ash app, thoughtfully customized to put your transformation journey in the palm of your hand. Everything you need—workout plans, meal guides, habit trackers, and check-ins—is stored in one easy-to-navigate platform.
No more scattered Excel sheets or missed messages. All your workouts, nutrition, and progress tracking live in one organized, easy-to-use platform.
We start by understanding your fitness level, lifestyle, goals, and training preferences—then craft fully personalized training and nutrition plans directly in-app.
Track water, sleep, steps, mood, menstrual cycle, and more. Complete weekly check-ins with chat, voice notes, or video feedback from Coach Ash and the team.
Access video demos, automatic rest timers, and log meals with a 1.4M+ food database. Receive real-time form feedback and automated reminders to stay on track.
Log meals using a 1.4+ million verified food database, including restaurant items and barcodes. We track the details, so you don’t overthink your nutrition .
Never miss a beat—automated reminders for check-ins, workout updates, and new meal plans ensure you stay on track and supported.
Want to see a walkthrough of the app’s features or get a personalized demo? Just say the word!
At Lift with Ash, we understand that every woman’s body, goal, and journey is different. That’s why our 90-day transformation program includes 5 tailored paths, each designed to meet you where you are—and take you where you want to go.
For women who want to drop fat sustainably—without yo-yo dieting, obsessive cardio, or giving up their favourite foods. We guide you to build a leaner, stronger body through science-backed workouts, metabolic conditioning, and real-life nutrition built around your lifestyle and hormones. → Outcome: Visible fat loss, better energy, improved relationship with food.
For women who struggle to gain healthy weight, feel too lean, or want to tone up their curves. This plan combines progressive strength training, intentional eating, and lifestyle support to help you gain muscle mass, shape, and self-assurance—in all the right places. → Outcome: Healthy weight gain, sculpted body, confidence in your skin.
For individuals ready to push limits, lift heavy, and unlock their strongest self. You’ll train with a structured split, tailored for hypertrophy and performance, while learning how to fuel for growth, recover smart, and take your training to the next level. → Outcome: Muscle definition, increased strength, advanced training knowledge.
For women with PCOD/PCOS who want to lose weight, reduce bloating, regulate cycles, and reclaim balance. This plan focuses on hormonal-friendly training, inflammation-reducing food strategies, and cycle-synced workouts to help you feel in control again. → Outcome: Reduced symptoms, consistent energy, fat loss without hormonal stress.
For women who already train but want expert-level structure, better form, and consistent progress. We fine-tune your split, track your lifts, and coach you on progressive overload, recovery, and mobility—turning you into the strongest version of yourself. → Outcome: Improved lifts, structured training, reduced plateaus, athletic strength.
This isn’t a crash-course. We focus on long-term habit formation that lasts way beyond the 12 weeks. You’ll get visible results, yes—but more importantly, you’ll gain tools to stay consistent for life. No extremes. No burnout. No guilt spirals.
Every training and nutrition protocol we build is rooted in science—not trends. We don’t do overtraining, extreme cardio, or 1,200-calorie diets. Instead, we optimize what you’re already eating, turn it into a protein-rich, balanced lifestyle, and help you thrive—even with a hectic schedule and cravings in the mix.
As a woman who’s been through the hustle, hormonal shifts, and self-doubt—Coach Aswathy brings a deeply empathetic, female-centric lens to coaching. From your menstrual cycle to your mental burnout, we design around your real life, not in spite of it.
We don’t glorify weight loss. We don’t shame bodies. We don’t promote before-after culture as the only marker of success. You’ll be celebrated for your consistency, your discipline, your strength, and your energy. Your goals define your path—we just help you stay on it with compassion and structure.
We don’t just check in once a week and disappear. From daily habit trackingto personalized WhatsApp support, from weekly reflections to monthly calls, we’ve built accountability into every touchpoint—without it ever feeling suffocating. It’s like having a coach, cheerleader, and big sister—all in one place.
You won’t be forced to give up your filter coffee, parotta, or biryani. We help you understand how to tweak your current meals to make them protein-dense, balanced, and satisfying. No fancy supplements. No generic PDFs. Just food you love, reimagined for your goals.
At the core of it all, our goal isn’t just to get you fit. It’s to help you stay fit without obsessing, to love your routine, and to build a life where self-discipline feels like self-love. This is not a temporary fix. It’s a mindset shift. A lifestyle reset. And it’s probably what you’ve been looking for, but haven’t found—until now.
Everyone’s journey is different. Whether you’re just starting out, restarting after a break, or ready to transform inside out—there’s a plan designed just for you.
₹15,000(12 Weeks)
You’re self-motivated—but need structure, guidance, and expert programming to move confidently.
₹24,999(12 Weeks)
Structured. Flexible. Fully Guided.
For the ones who want results that stick, no matter how busy life gets.
This plan is for someone who travels often, has changing routines, or wants a deeply personalized plan that can be modified as life shifts.
With daily coach contact, real-time adjustments, and mindset support, this is perfect for those ready to master their body and lifestyle—independently within 3–6 months.
We help you design your next steps after 12 weeks—how to retain your results, adjust workouts and diet based on your progress, and continue making gains without constant coaching.
₹39,499(12 Weeks)
For women serious about next-level results.
You get the structure of the Flex Plan, with face-to-face support and live coaching. This hybrid model brings you closer to our team—ideal if you need visual feedback, love being guided hands-on, and want to be coached at a deeper level.
✨ This is our closest, most in-depth coaching experience—and it’s built to change your body and mindset, for life.
I walked into the gym in Scotland feeling completely lost — no clue what to do, and a back injury holding me back. But I made one decision: to show up, even on my worst days. Twelve weeks later, I became the girl who lifts with confidence, strength, and balance.
Joining Lift With Ash was the best decision I made this year. I’ve lost weight, gained muscle, and started lifting heavier while improving my food habits and overall lifestyle. LWA’s constant motivation and support helped me stay consistent and push beyond my limits.
When I returned home for my wedding, my colleagues and family noticed I looked healthier and had gained weight. What they didn’t know was that I had been following the Lift with Ash program to intentionally gain weight and feel my best for the big day—even while managing a hectic work schedule away from home.
My varying sleep patterns due to work made it hard to stick to workout plans and diets. You helped tailor a plan that fits my changing schedule, understanding my goals perfectly. The program has given me focus and direction in physical wellness, and your daily motivation has been very effective
After 4 weeks of training with Lift with Ash, my periods—previously absent for over 4 months—became regular. Despite my chondromalacia patella, I was able to strength train safely and effectively.
We’ve both seen real improvements in our strength, stamina, and energy levels. As beginners, we found the workouts easy to follow yet challenging enough to keep us motivated without feeling overwhelmed. This program has helped us build not just physical fitness, but also confidence and a stronger mindset together.
Despite our hectic schedules, we committed to this journey together with a goal to lose fat and feel better. The plan was realistic, flexible, and kept us motivated — Jackson saw steady progress, and I was able to lose 6 kgs even with minimal workouts. The constant encouragement and support from the team made all the difference.
I used to feel wiped out after a day of walking or gardening. Now, my body handles it better, I sleep more deeply, and I’ve even started waking up with an appetite. Maybe the changes are quiet—but could this be what real progress feels like?
Before Lift with Ash, I used to train twice a day for 2 hours out of fear of gaining weight. The program helped me break free from toxic training habits and overcome my fear of bulking. Through guided bulks and cuts, I now enjoy my favorite foods without guilt and have a healthier relationship with fitness.
Through the Lift with Ash program, I learned how to eat mindfully and stay in shape without cutting out my favorite foods and feel less bloated. Even though my weight didn’t drop drastically, I feel healthier, more flexible, and genuinely enjoy working out. It’s been a true lifestyle transformation—not just a fat loss journey.
I’ve always loved being active, but there was a phase where I felt completely stuck. Joining this program helped me break out of that stagnancy — I feel lighter, more toned, and full of energy again. Most of all, I’ve regained my confidence and found comfort in a team that truly supports me.
I’ve been feeling more energetic lately, and the gym has slowly become a natural part of my routine. Even with my workshifts making it difficult, I try to stay consistent and make it at least four days a week — and I genuinely enjoy the workouts now. I’m even pushing more weight than before, and it feels amazing to see that kind of progress!
Once you submit the interest form, our team will reach out to you on WhatsApp within 24–48 hours. Based on the details you’ve provided, we’ll do a quick BMI analysis. Then move on to understanding your current routine, lifestyle, and goals. If you’re clear about what you want, we can handle everything over chat itself or else schedule a call—from answering questions to helping you get started. Either way, you’ll feel supported from the very first message.
Following the completion of the onboarding process, you will promptly receive access to the comprehensive app and workout program files. This typically occurs within approximately one week from the initial onboarding stage. These resources are meticulously designed to provide you with a structured and effective approach to achieving your fitness goals. Should you have any questions or require assistance during this process, our dedicated support team is readily available to provide guidance and support.
I provide a guarantee to my clients. If you diligently follow all the daily guidelines outlined in the program for 90 days but do not see visible results, I will continue to support you until you achieve your desired outcomes. My app includes a comprehensive tracking system to monitor your progress, ensuring both of us are accountable for your success.
Absolutely! Most of our clients start as beginners. We design your workouts and meals based on your current fitness level, lifestyle, and comfort. With clear instructions, video demos, and real-time support—you’ll feel confident and guided every step of the way. No experience needed. Just your commitment.
Yes, 100%! We’ve helped many vegetarian clients transform successfully. Your meal plan will be built around your preferences, ensuring enough protein, variety, and balance using plant-based foods. You don’t need to eat meat to see results—you just need the right guidance, and we’ve got you covered.
Yes! Your meal plan is built around your existing food habits, preferences, and budget. In your 1:1 consultation with our nutritionist, we note your favorite foods, avoid what you dislike, and tweak your current meals into high-protein, balanced versions—without flipping your lifestyle upside down. No extreme sugar cuts. No salad-only diets. We teach mindful eating so you can enjoy your favorites and still get results. It’s flexible, sustainable, and designed to fit your everyday life.
While gym workouts offer more variety and heavier weights, home workouts can still deliver powerful results—if programmed correctly. We optimize your routine based on available equipment (even minimal), track your progress weekly, and fine-tune your nutrition to match. With the right coaching and consistency, you’ll still see fat loss, toning, and strength improvements—right from home.
We personalize your plan based on your gym setup. Once you join, we’ll ask you to share a quick video or list of your gym’s equipment. This helps us build your workouts around what’s actually available, so you’re never stuck skipping exercises or constantly modifying. Everything is tailored to your space, your level, and your goals.
If you opt for a gym-based workout then you can let me know the available equipment in your gym and we can customise your routines. If you opt for an at-home workout then it would be great if you have a pair of dumbbells for best results. In any case, I can assign you body-weight plans too so it all depends on your preference and I can customise it to your needs.
Great question! We take form and safety very seriously. Before your program begins, we assess your current fitness level to avoid injury and ensure each workout suits your capacity. You’ll get access to animated demo videos for every exercise via our app, and we give you program access a few days early so you can review and ask questions upfront. Still unsure? Just send us a video of your form—we’ll review it and give you direct feedback. You’re never alone in this. We guide you every rep of the way.
We track everything from your workouts, nutrition, sleep, stress, and menstrual cycle using our branded Lift with Ash app. Every week, we review your check-ins, progress photos, body stats, and habit tracker to make sure you’re on track. You’ll also get direct feedback, timely adjustments, and support via WhatsApp and in-app check-ins, so you’re fully guided—every step of the way.
Absolutely. In fact, many of our clients are women in their 30s who are starting fresh—after years of putting themselves last. You don’t need prior experience to start. We customize everything—from workouts to nutrition—based on your lifestyle, energy levels, and fitness history. With clear instructions, beginner-friendly plans, and real-time support, you’ll feel confident and capable right from Day 1.
Yes, 100%! We’ve coached clients from over 12 countries including the US, UAE, Canada, Australia, Germany, and more. The entire program is online and app-based, which means your workouts, meal plans, and check-ins are accessible from anywhere in the world. Time zones don’t matter—we stay connected via WhatsApp, in-app chat, and scheduled check-ins, so you always feel supported, no matter where you live.
You’re not alone—and you’re not the problem. Most programs fail you by being too extreme, too generic, or not built around your real life. At Lift with Ash, we do things differently. We create a plan that fits you—your schedule, your habits, your emotions, and your body. You’ll get accountability, mindset support, and weekly guidance to help you stay consistent and bounce back even if life gets in the way. This isn’t just another plan. It’s the last one you’ll ever need.
Yes—and that’s exactly who this program is built for. We design your workouts and meals to fit your schedule, not overwhelm it. Even if you have just 30–40 minutes a day, we’ll show you how to move, eat well, and build routines that support your health without burning you out. It’s not about doing more—it’s about doing the right things, consistently. We’ll help you make that possible—even with a full plate.
It depends on the package you choose: If you’re on the Premium Plan, yes—you’ll have the flexibility to switch between home and gym workouts anytime during the program. We’ll update your workouts to suit your changing routine, travel plans, or schedule needs. If you’re on the Foundation Plan, workout plans are fixed for the full 12 weeks. Since it’s a structured, no-modification program, mid-way changes like shifting from home to gym (or vice versa) are not included. So if you’re someone who anticipates changes or wants flexibility, the Flex Plan is your best fit.
We’ve tried live sessions, PDFs, and group formats—but app-based coaching has proven to be the most impactful and sustainable for our clients. With our Lift with Ash app, you get structured workouts, guided demos, habit tracking, nutrition plans, and check-ins—all in one place, on your own time. It allows us to fully guide you while also helping you build independence—so you’re not reliant on a coach forever. Our goal isn’t to trap you into a coach-dependent cycle. Our goal is to equip you with the tools, knowledge, and mindset to confidently sustain your fitness journey—even after the program ends. That’s real coaching. That’s real freedom.
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