Pain Free Fitness

Restore your strength. Rebuild your energy. Move with confidence.

Holistic personal training and lifestyle coaching to help you move without pain and train without fear.

Hi, I'm Ashley Howatt!

CHEK Practitioner, Holistic Lifestyle Coach and Personal Trainer with a degree in Human Kinetics. I help women who are in pain, tired, or struggling with symptoms get back into movement safely and confidently—so they can feel stronger, healthier, and more like themselves again.

Whether you’re recovering from injury, living with chronic conditions, or just haven’t been able to stick with an exercise program, I’ll meet you where you’re at. I start with comprehensive posture, movement, and lifestyle assessments to understand what your body needs—then build a custom plan that includes the right exercises, recovery strategies, and daily habits to support your goals.

I specialize in women’s health, back pain rehab, functional fitness and chronic illness management through lifestyle approaches. Training available in Kingston, ON and remotely via Zoom.

See my Work with Me section for details.

Posture, mobility and gait assessments

To identify imbalances and movement patterns that contribute to pain or injury

Personal Training & Holistic Lifestyle Coaching

Personalized guidance in exercise, sleep, stress, breathing, lymphatics, fascia release, vagus nerve support, nutrition, hydration, sleep and mindset to help you feel your best – healthy, fit and strong 💪

Pain relief through corrective movement and lifestyle change

Address the root causes of pain—not just the symptoms—so you can move freely and feel strong again without pain or meds

Injury prevention and rehabilitation

Strength, mobility, stability, endurance, balance and coordination are essential for injury risk reduction

Educational, root-cause approach to symptoms

I teach you how to understand what your body is trying to tell you—so you can stop chasing symptoms and start solving them

Personalized coaching that meets you where you’re at

Whether you’re recovering from injury, managing chronic symptoms, or just want to move and feel better—your program is built around you, not a template

My Client Success Stories!

As a trainer and as an MMA/Kickboxing fighter I found myself getting re-injured anytime I would start a new training program. I got to a point where I needed a second opinion and I knew Ashley was a great trainer. I've been working with Ashley for over 3 months now and I have never felt better! Not getting injured as regularly as before and not as severe as before in my martial arts practice. I also embraced a new perspective on training not just physical but in mind as well. I feel sharper, more relaxed, more in tune with my body and can see more opportunities when I am training and sparing. Thanks for all your support Ashley and bringing me to the next level!

Denée

Athletic Performance client

Ashley is an amazing person, who makes a fantastic personal trainer. She is super personable, extremely nice, and just enough 'drill sergeant' to push you through the work out while keeping your moral high. She is able to adapt to your lifestyle and personal needs; which in turn helps her create the perfect personalized training plan. I would highly recommend her to anyone looking to train, or improve themselves physically.

Vicki P

Personal Training client

I was experiencing the cumulation of years of lower back pain, neck tension and migraine headaches. I was always hesitant to seek help as I was fearful of injury or making my condition worse, as that was my experience with previous exercise. I felt hopeless my situation wouldn't change. I am now happy to share that training with Ashley has made me feel comfortable, safe and inspired to get stronger! I am no longer waking up with neck or head pain! No more lower back or glute pain. I am able to conduct my choirs and play harp and piano with much more comfort, facility and freedom! I feel stronger, more confident, more energetic and optimistic about my health and abilities.

V. Lindsay-Botten

Pain Relief client

Getting in touch with Ashley is probably the best decision I have ever made for myself...My time with Ashley so far has helped me to get some of my life back. I’m no longer afraid to make plans because I don’t know what my back will do that day. I no longer have to sleep with my head and feet elevated in order to ease the pain enough to sleep. I no longer count down the hours until I can take more pain medication. My eating habits have completely changed since I started working with Ashley, and I generally feel so much better for it.

Michelle

Pain Relief client

Book Your Complimentary Health Strategy Session

This call offers a mini self-assessment and guided reflection to help you get clear on where you are in your health and fitness journey—and where you want to go, and why. It’s a chance to voice your struggles and your goals, to be heard without judgment, and to receive direction that truly supports your next step—whether that’s working with me or not. If you’d like to explore whether my coaching is the right fit, you can book your complimentary Health Strategy Session below.

Strategy Session