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Please Note: I am not a doctor.
Please consult a physician
prior to attempting any of
the example workout routines
showcased in this blog.

Friday, October 18, 2013

Online Coaching

Not everyone needs a certified professional for every workout. 1-1 Online Coaching is a great way to receive professional advice & guidelines that are convenient with your schedule as well as your location. Online Coaching allows you to have essentially unlimited access to a certified professional rather than just during your scheduled sessions for in-person training.

Current 1-1 Online Coaching Clients range from collegiate athletes to business professionals covering regions from Miami to Maine to Cleveland to Houston. As of 2013, 175 satisfied online clients have transformed their lives through fitness!

Customized exercise prescriptions are created to tailor your specific needs. Tailor-made prescriptions will match your individualized goals, your fitness preferences and the equipment/facilities currently available to you.

Online video training available as well! Fans of the workout DVDs opt for online video training because the workout video is custom-made based on the goals and fitness levels stated in initial interview. The entire workout is made for YOU and will be addressed to YOU!

Online Fundamental Coaching Plan Includes:
- Consultation
- Weekly Progress Photos
- Unlimited Access via Email/Text
- Fully Individualized Workout Program Tailored to YOUR Goals and Timeline
- Fully Individualized Workout Program Specifically Designed for Equipment/Facilities YOU Will Train With
- Nutritional Coaching Guide
- Food Logging
- Monthly Healthy Recipes
- Updated NEW Workout Programs Every 4-6 Weeks
- Professional Education and Guidance
- Discounts on Fitness-Related Products

Program Length



Online Pro Coaching Plan Includes:
- Consultation
- Weekly Progress Photos
- Weekly Workout Exercise Videos
- Monthly Custom Workout Video/DVD Created by Trainer to Address YOUR Needs and Fitness Level
- Unlimited Access via Email/Text
- Fully Individualized Workout Program Tailored to YOUR Goals and Timeline
- Fully Individualized Workout Program Specifically Designed for Equipment/Facilities YOU Will Train With
- Nutritional Coaching Guide
- Food Logging
- Monthly Healthy Recipes
- Updated NEW Workout Programs Every 4-6 Weeks
- Professional Education and Guidance
- Discounts on Fitness-Related Products
- Optional Live Training Session (In-Person if Local) via Skype

Program Length

Online Elite Coaching Program Includes:
- Consultation
- Weekly Progress Photos
- Weekly Custom Workout Video/DVD Created by Trainer to Address YOUR Needs and Fitness Level
- Unlimited Access via Email/Text
- Fully Individualized Workout Program Tailored to YOUR Goals and Timeline
- Fully Individualized Workout Program Specifically Designed for Equipment/Facilities YOU Will Be Training with
- Nutritional Coaching Guide
- Food Logging
- Weekly Healthy Recipes
- Updated NEW Workout Programs Every 4-6 Weeks
- Professional Education and Guidance
- Discounts on Fitness-Related Products
- Optional Weekly Live Training Session (In-Person if Local) via Skype

Program Length

Monday, October 7, 2013

Ask Ashley SportsnFitness: Cardio - How Much? When?

One of the most common questions I am asked is how much cardio do I do or how much should my clients do. Ladies approach me saying they do an hour or even two hours of aerobics or cardio and aren't seeing results. I am asked questions like this by current clients, potential clients, people in the gym and even people in the grocery store. The majority of people asking this question have somehow assumed since I look fit or in shape that I must spend hours in the gym doing cardio. (*Please note: this question is geared towards individuals who are beginner or intermediate levels with no experience weight training. Those individuals who are advanced and familiar with HIIT most likely are familiar with the information I am providing.)

This question is the most frustrating and yet the most exciting one because 1.) It's posed to me A LOT and 2.) It is a great opportunity to help educate people

For whatever reason society has created a correlation between fit and healthy with hours of cardio in the gym. For females in particular the thought process seems to be, "...a healthy, fit looking body is synonomous with hours of cardio. I'm here to get in your face and tell you to get off the treadmill or elliptical and go lift some weight!

Sure hopping on the treadmill or elliptical and knocking out an hour of steady state cardio is super easy; especially with the TVs and cable most gyms offer for all cardio equipment. But you are doing yourself and your body a disservice to just go in the gym day after day doing an hour of cardio.

In terms of caloric expenditure, yes an hour on the treadmill will burn a significant amount of calories, but weight training not only will burn more calories it will also elevate your metabolism so that even after you leave the gym, go home and watch TV or go to bed you will continue to burn additional calories.

Weight training should be everyone's main focus; but especially the females because this type of training is what helps to mold and shape your body. Cardio will only help make you a slightly smaller version of what you already are.

So ladies, please get off the treadmills and ellipticals, grab your GripOns and go pump some iron!
You will be amazed at how your body responds and takes shape so much faster than those monotonous hour long cardio sessions.








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Friday, October 4, 2013

Mini Workout for You To Do With Me! - Abs Circuit

A lot of people including my clients always ask, "What can I do to work my abs?" Everyone always likes to focus on their core and achieving that flat stomach. Rule #1: Abs are made primarily in the kitchen! Lately all my clients have been asking for a mini workout to do at home but still with me.

Lo and behold the 3minute ab workout where I am still there/here (virtually) to guide you through a great core workout.

Follow along and let me know how it goes!




Did You Enjoy That? I also offer Personalized Workout Videos Subscription just like this one tailored to your specific goals and needs. I even talk to YOU personally on the video!
Click Here to Inquire & Find Out More!