Aspire Fitness CO
Fitness training programs and structured whole body workouts for women at our local gym. I know that balancing work, family and life isn't easy.
After more than 15 years of professional experience in the fitness industry, I've transformed my home into a studio and boot camp gym. It's hard to get ahead. That's why this is the perfect place for you to come in for a personal tune up. At Aspire Fitness NW, we have it all. If you’re looking for a group class experience- join the “Moxie Ladies” boot camp. If you need one-on-one help- you've foun
03/06/2018
https://well.blogs.nytimes.com/2013/06/19/the-4-minute-workout/
For those of you who don't have time this is great to hear!
The 4-Minute Workout A single, strenuous four-minute workout can effectively improve health and fitness as much as longer workouts can, researchers found. Download the “Well 4-Minute Workout” playlist for your workout.
07/05/2016
Why You Can’t Lose Weight on a Diet The problem isn’t willpower. It’s neuroscience. You can’t — and shouldn’t — fight back.
Research based article about single leg strength training as beneficial for knee pain! (Stabilization guys...the more you work single leg, single arm the more you build up the muscles surrounding those joints so that they are injury free! )
http://main.poliquingroup.com/Tips/tabid/130/entryid/633/Tip-166-Prevent-Knee-Pain-or-Injury-with-Single-Leg-Training.aspx
Tip 166: Prevent Knee Pain or Injury with Single Leg Training Follow the Poliquin Tips for strength training, fitness, supplement, tips, and recommendations.
11/02/2016
Prepping for lunch the next two days. Bought the pre cut kale for the kale/almond salad I posted last week (here is the link again..) http://www.bonappetit.com/recipe/kale-and-brussels-sprout-saladand using leftover chicken breasts from last night that I just marinated in olive oil and lemon juice and a garlic clove...yum!
30/01/2016
I found some very yummy recipes for breakfast here. I actually tried #6 and really like it, the mixture of eggs with the oatmeal kept me filled/fueled up for a while.
http://www.bodybuilding.com/fun/morning-nutrition-7-muscle-building-breakfasts.html
23/01/2016
How many times have you heard you should set "goals" for exercise but just don't know where to begin. "um, lose weight? feel better?" This article I find was super helpful, I encourage everyone to check it out.
https://blog.myfitnesspal.com/how-to-set-exercise-goals/?user_id=102537713536493&alt_source=mfp&alt_medium=email&alt_campaign=workouts20160111&utm_source=mfp&utm_medium=email&utm_campaign=workouts20160111&mkt_tok=3RkMMJWWfF9wsRoluqnBZKXonjHpfsX67%2BotXaW0gokz2EFye%2BLIHETpodcMT8FrPa%2BTFAwTG5toziV8R7DBLM153N8QXRTg
How to Set Exercise Goals - Hello Healthy Mount Everest. The Badwater Ultra-Marathon. What do the these things have in common? They are Big, Hairy, Audacious Goals (BHAG) that are achieved by putting one foot in front of the other. And they are rarely achieved. The only person who’s both climbed Everest and run Badawater is Marshall Ulrich.…
17/01/2016
I love some of these ideas esp. the make ahead scrambled egg cups...
http://www.buzzfeed.com/carolynkylstra/food-prep-for-easy-healthy-eating #.hs5Rb2pZl
06/01/2016
How are the workouts so far? Should be one week more and then we give the free workouts to our friends!
Welcome anyone from the Fall 2015 Sweaters group! I will soon be posting here for all of our correspondence and accountability check-ins so stay tuned and Happy New Year to everyone!
08/12/2015
THis article just came out. Another good one to support women strength training!
http://www.everydayhealth.com/fitness/amazing-reasons-women-should-lift-weights.aspx?pos=1&xid=nl_EverydayHealthHealthyAging_20151207
9 Amazing Reasons Women Should Lift Weights Women should make friends with weights. See what studies show about the amazing benefits of strength training, from heart and bone health to weight loss.
01/12/2015
Article that supports physical activity that is also research based!
http://www.ideafit.com/fitness-library/calories-or-physical-activity-whats-to-blame-for-weight-gain?utm_source=FitnessConnect%20Newsletter%202015&utm_medium=email&utm_campaign=December%20Client%20Newsletter%202015%20(3)
Calories or Physical Activity: What's to Blame for Weight Gain? We are well aware that Americans’ waistlines have made sizable increases over the past several decades. However, debate over the root of this weighty issue continues. Some say we’re eating more. Others say we’re less active. Many believe both are true. Can a recent report end the debate?
06/11/2015
Maybe you should ask Santa (or Chanukah Harry) to get you a suspension trainer for the holidays. I love mine and here's another good article to support why its so good for you.
http://www.ideafit.com/fitness-library/suspension-exercise-the-research?utm_source=Fit+Tips+November+2015&utm_medium=email&utm_campaign=Fit+Tips+November+2015+Member+Version+%283%29
01/11/2015
Another published article that sheds light on what we already know right guys??
http://www.ideafit.com/fitness-library/the-fountain-of-youth-for-older-women?utm_source=FitnessConnect%20November%202015&utm_medium=email&utm_campaign=November%20Client%20Newsletter%202015%20(5)
The Fountain of Youth for Older Women? An examination of the scientific literature on exercise sheds light on how regular physical activity impacts physical and mental decline and early mortality among postmenopausal women. The researchers also identify which types of exercise may be best for this growing population.
25/10/2015
Make sure you are going below parallel when doing your squats!
http://www.strengthsensei.com/squats-the-facts/
06/09/2015
Great article please take time to check this out!
http://www.womenshealthmag.com/fitness/weight-exercises-women?
12 Reasons You Should Start Lifting Weights Today Just because you're not vying for 20-inch biceps or thunderously strong thighs like the muscle heads in the gym doesn't mean you should shun the weight room. Lifting weights gives you an edge over belly fat, stress, heart disease, and cancer—and it's also the single most effective way to look hot in…
08/04/2015
What is stopping you right now? Time? Money? Confusion? Intimidation? Think about WHY you want to start an exercise program and stay true to that vision. Steer clear of fads that promise unattainable results. Find your right time, right place, right person and commit to fitness for the long-term. IT IS YOUR HEALTH AND YOUR TIME!
Its not too late to register for our 8 week online strength training program starting this week!
26/03/2015
Lift weights heavy enough that after 8-12 receptions you feel you can't do much more and eat! Don't diet! Enuf said great article.
http://blog.workouthealthy.com/general-fitness/how-to-build-muscle-women/
How To Build Muscle: A Guide For Women If you’re a woman who is wondering how to build muscle, it’s important that you learn some of the foundational secrets of what it takes to achieve success so that you can get started on an effective program right from the start. Unfortunately, many of the women who are looking to learn how to
26/03/2015
DO YOU DO THIS?
Strength training at least 2X a week has been shown to help build bone mass or at least halt the rapid loss. Your added benefit with this program is leaner muscle, calorie-burning, and feeling great!
Now is the ideal time to start a healthy habit AND get 25% off!
http://www.aspirefitnessnw.com/learn-more/
What you need to know Home Sweat Home is the name of the 8 week online fitness programs Aspire Fitness NW delivers. 3 new workouts each week. Full length vides which show you the exercises, tips, and even modifications for easier options.
18/03/2015
SPRING BREAK is the ideal time to start preparing for a new, fitter YOU for summer!
Here is a sample of my take-anywhere Travel Workout:
https://www.youtube.com/watch?v=HuY69eKIzzg&t=28
You can find the full workout here:
http://www.aspirefitnessnw.com/packages/travel-workouts
10/03/2015
Eat less carbs, do less cardio, lift more weights need I say more?http://breakingmuscle.com/womens-fitness/female-guide-getting-lean #.VP47y7TTPRc.facebook
The Female Guide to Getting Lean Women often ask me,
04/03/2015
I love these articles. Another reason why you need to push yourselves to work heavier weights and you WON'T GET BULKY GALS! http://www.nytimes.com/2010/04/06/health/06real.html?ref=health
Really? - The Claim - For Better Muscle Tone, Go Lighter and Repeat - Question - NYTimes.com Does lifting heavy weights make you big and bulky?
26/02/2015
Thought you'd all like to see what equipment I love and use all the time!
http://youtu.be/BQszzg1RxKg
Aspire Fitness NW Trx intro Introduction to using the Trx in home