I learned/experienced exactly what work is required to build muscle and lower bodyfat -- a significant amount of appropriate pain! Ashley made it easy for me (exactly as I wanted her to) by telling me what to do. I didn't have to think about what exercises, just do what you said. The process of the 12 weeks was very enjoyable for me AND we had a good result.
I also learned that I wasn't eating enough (and therefore what "enough" food is). I started cooking again (some) and that will continue. The eating plan was challenging for me and I appreciate that Ashley kept working with me on different approaches.