SCROLL
THE MISSION
The vision of Ashland Performance is simple: help you perform at your best while protecting your health for the long game. Every package I offer is built around one thing - connection. Whether that’s understanding your body on a deeper level, building confidence in the gym, or learning how to fuel yourself better, the goal is progress that lasts.
- Sawyer Smith, Founder
ABOUT
Hi, I’m Sawyer! I’m the founder of Ashland Performance.
I started my athletic career in volleyball before falling in love with powerlifting, Olympic lifting, and CrossFit. Over the past few years, I’ve ranked in the top 3 percent of women in CrossFit nationally and competed at Wodapalooza in Miami.
I’m a Precision Nutrition Level 1 (PN1) certified coach, and while I coach others now, I’ve been through the same process myself — learning how to fuel performance, manage body composition, and meet sport-specific energy demands without burning out.
My approach blends science with real-world experience to help you build strength, perform better, and create habits that last.
When I’m not coaching, you’ll probably find me outside hiking with my dog Moby or searching for the perfect dark chocolate and coffee combo.
Education & Certificates:
-
B.S. in Medical Science, University of Idaho
-
Master’s of Science in Pathobiology, Brown University
-
Precision nutrition 1 (PN1) Certified
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.
SERVICES
PERSONALIZED TRAINING PROGRAMS
Who it’s for: Athletes and everyday movers who want to train smarter — not harder. 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/month
Simple, science-based programming designed to help you move better, feel stronger, and keep doing the things you love.
Matt D., CrossFit athlete
"Sawyer completely changed how I approach fueling and recovery. I came in with a solid training routine but couldn’t figure out why my energy and progress had stalled. Within a few weeks, I had a plan that actually supported my workouts and recovery. I’m performing better, sleeping deeper, and finally feeling like my training is paying off."
Savanna L., Lifestyle client
"As a full-time working mom, I didn’t think I had the time or energy to dial in my nutrition or training. Sawyer made everything simple and realistic — she helped me find small changes that made a big difference. I finally feel confident balancing my health goals without adding more stress to my plate."
Alex R., Personalized Programming client
"After a knee injury last year, I struggled to get back into a consistent training routine. Sawyer built a custom program that met me where I was — short, effective sessions that rebuilt my strength and confidence without overdoing it. I’m now back to hiking pain-free and actually enjoy training again."
Scarlett T., 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."\