Posted under Physical Fitness
This post was written by Ashley on November 9, 2009
Turn Your Fitness Results Upside Down
Here are a few common themes that bring clients to work with me:
- Bored with current program
- Not seeing results with current program
- Don’t know exactly which exercises to do to achieve results
- Want a big breakthrough for post-workout energy and fat loss
- Want to be pushed passed current percieved limits
- You know there HAS to be a more exhilirating way to workout
Once you identify what your specific challenge is, commit to finding three to five new resistance exercises that will get you out of your rut. I’ll list 5 of my favorite body weight exercises (no equipment needed) in my next post. And, to get the most out of your fat burning cardio tackle this workout – 12 minutes to Efficient Fat Burning.
Posted under Uncategorized
This post was written by Ashley on November 4, 2009
Fitness Triple Threat Treat for Halloween
The Triple Threat fueled by high fructose corn syrup:
The Triple Threat fueled by lean power:
Posted under Nutrition, Physical Fitness
This post was written by Ashley on October 31, 2009
The Thinner Winner Results and Awards
For the past six weeks 22 women have sweated, encouraged and pushed their limits. There were many success stories. However, here are the awards that were handed out:
Greatest Percentage of Body Wieght Lost Award Winner ($200 prize)
Kara Horat. Kara dropped close to 8% of her body weight and shed over 17 pounds. She rocked this contest. She will be the first to admit that she was wondering what she’d signed up for after the first day. However, her consistent effort and commitment paid off. Way to go, Kara! Oh, she signed up for The Fit Win Boot Camp because she wants more!
Greatest Number of Pushups ($50 prize) in 90 Seconds goes to Aimy Ferdyn who cranked out 75. Amber Rogers was a close second with 66. They both signed up for The Fit Win Boot Camp. I think we’ll have to have a “push-off” at the end of this four week session.
Greatest Improvement in Number of Pushups ($50 prize)
was awarded to Joy Toro who couldn’t do one on her toes and powered out 42 on the final day. Keri Leisure was second with an improvement of 40 and Traci Bass finshied third here by posting a 32 pushup improvement.
Fun Stats of the 18 people who were present for the final measurements.
Total amount of weight lost : 76 pounds
Total % of bodyfat lost: 46%
Total inches lost from waist: 22
Total inches lost from hips: 33
It was a tremendous pleasure to coach these amazing women. I know they are using their new strength to bless others!
Posted under Physical Fitness
This post was written by Ashley on October 28, 2009
Your Audible Call to Action
Posted under A Measure of Inpiration, Life Lessons
This post was written by Ashley on October 11, 2009
This Simple Exercise Gets Winning Results
Posted under Physical Fitness
This post was written by Ashley on October 3, 2009
12 Minutes to Efficient Fat Burning
- photo by Marcin Wichary
A lean and fit lifestyle includes proper nutrition and strategic workouts. There are a lot of conflicting protocols about how to eradicate the visceral fat that leads to the protruding belly and infiltrates vital organs.
The proven, most time efficient way to use cardio Read More…
Posted under Physical Fitness
This post was written by Ashley on September 29, 2009
Hold that Plank!
A quick snippet from boot camp in Rancho Santa Fe, CA
Posted under Physical Fitness
This post was written by Ashley on September 23, 2009
HIIT It for Fat Loss
If you want to lose fat through exercise you need to increase your metabolic rate with High Intensity Interval Training (HIIT). Yeah. Yeah. You’ve heard that before. But, it’s true.
If you do a 45 minute run or a really brisk walk (aerobic) you aren’t requiring a tremendous consumption of oxygen uptake. But, when you crank it up – breathless!- and go anaerobic then you are actually burning more calories. And, your post recovery metabolic activity is elevated.
Aerobic – Running 5 miles = approx. 3.7 cal/hr./lb burned
Anaerobic – 6-8 Short 30-90 second intervals = approx. 13.8 cal/hr/lb burned
Ok, here is the skinny on how to make exercise work for you Read More…
Posted under Physical Fitness
This post was written by Ashley on September 20, 2009
First of Six Week Thinner Winner Contest = Complete!
This week was a great survey of the whole program.
Monday: Short, intense 12 min. run, 90 sec. of pushups and a bunch of Core burst work.
Wednesday Read More…
Posted under Uncategorized
This post was written by Ashley on September 19, 2009
