SCROLL
THE MISSION
Mission
To help athletes perform at their highest level by integrating performance training, nutrition, and physiology into practical, science informed strategies that support both performance and long term health.
Vision
To redefine how athletes approach performance by making science based training, fueling, and recovery accessible, individualized, and sustainable.
Values
Science • Integrity • Connection • Excellence • Longevity
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, experience that continues to shape how I think about health, performance, and human potential.
I look forward to working with you.
Education & Certificates:
-
B.S. in Medical Science, University of Idaho
-
Master’s of Science in Pathobiology, Brown University
-
Precision Nutrition 1 (PN1) Certified
SERVICES
PERFORMANCE COACHING
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 $229–$249 depending on the plan.
LIFESTYLE COACHING
Who it’s for: Everyday athletes, busy professionals, or anyone who wants to improve their nutrition, build consistent habits, and feel stronger day to day.
What’s included: Starts with a 1-hour onboarding and follow-up, then focuses on nutrition, training, and recovery habits to support your specific goals - from improving energy and building muscle to achieving better overall health.
Price Range: Starting at $249 for onboarding, with ongoing coaching from $149–$209 depending on the level of support.
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 3–5 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: $129/monthSimple, science-based programming designed to help you move better, feel stronger, and keep doing the things you love.
TESTAMONIALS
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."
Savanna L., Lifestyle client
"Sawyer is a high-level coach with the experience and skill to enhance performance and help you achieve real, lasting results."
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."