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SERVICES
PERFORMANCE
CONSULTING
Who it’s for: Competitive athletes and dedicated movers who want to elevate every aspect of how they perform, fuel, and recover.
What’s included: Begins with a 1-hour onboarding and follow-up, then moves into deeper analysis of nutrition, energy demands, recovery, sleep, mindset, and injury prevention. We’ll assess your training, nutrient timing, recovery habits, and biological factors such as menstrual cycles or other physiological variables that influence performance.
Price Range: Starting at $249 for onboarding, with ongoing coaching from $199–$249 depending on your plan.
PERSONALIZED TRAINING PROGRAMS
Who it’s for: Athletes and everyday movers who want to train smarter. Whether you’re coming back from injury, working on a specific weakness, or just need something realistic to fit into a busy life, these programs are built to support you.
What’s included: Each plan provides 2-4 days of structured workouts that can stand alone or supplement your current training. Programs are tailored to your goals, equipment, and needs. From short, low-impact sessions for injury prevention or return to sport, to quick 20-minute routines for parents and professionals looking to stay active.
Price: $109/monthSimple, science-based programming designed to help you move better, feel stronger, and keep doing the things you love.
Ali T., CrossFit Athlete
"What sets Sawyer apart is her ability to work across the entire spectrum. She coaches elite, high-level athletes, yet she brings that same level of professionalism, knowledge, and dedication to individuals simply wanting to improve their nutrition, lose weight, or lose body fat. No matter your starting point, she knows how to elevate you."
Kayla H., CrossFit Athlete
"Working with Sawyer as my coach was a great experience. She was very personal and adaptable to my needs as they changed weekly, which made the process feel supportive and customized rather than generic. The most helpful part was how she adjusted things when needed and stayed engaged, which made it easier for me to stay on track and see real progress week to week."
Todd S., Performance client
"What I love most about working with Sawyer is how much she actually listens. She connects the dots between nutrition, training, recovery, and mindset in a way that just makes sense. I’ve learned more about my body in three months with her than in years of trying to figure it out on my own."
THE MISSION
Mission
My mission is to help people become the strongest, healthiest, and most capable version of themselves through evidence based coaching that meets them where they are and equips them with the tools to succeed for life.
Vision
My vision is to redefine how we care for athletes by treating the whole person, not just the workout or nutrition plan. Every athlete brings a unique history, goals, lifestyle, mindset, and learning style. I believe coaching should reflect that.
Through a collaborative, evidence based approach, I strive to build individualized roadmaps that integrate training, nutrition, recovery, injury prevention, and overall health. My goal is to create a model of care that empowers athletes with the knowledge, tools, and confidence to perform at their highest level while building health that lasts far beyond sport.
ABOUT
Hi, I’m Sawyer. I’m an athlete, performance consultant, and founder of Ashland Performance.
I work with athletes who want to train with more intention and better understand how to fuel, recover, and support their bodies for long term performance.
My approach integrates performance training, nutrition, and physiology to help athletes translate science into practical strategies they can apply in real life. I hold a Master’s degree in Pathobiology and spent over a decade in biomedical research. My career in science and exercise continues to shape how I think about health, performance, and human potential.
I want to meet you where you are today and help you build a clear, achievable path toward your goals.
I look forward to working with you.
Education & Certificates:
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B.S. in Medical Science, University of Idaho
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Master’s of Science in Pathobiology, Brown University
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Precision Nutrition 1 (PN1) Certified