It's Time to SIGN-UP for Daily PowerFit Challenge!...

ASH Fitness: It's Time to SIGN-UP for Daily PowerFit Challenge!...: Hi Friends! If you haven't heard... I'm hosting a FREE, ONLINE health & fitness challenge starting January 2nd- January 31st!  ...

It's Time to SIGN-UP for Daily PowerFit Challenge!

Hi Friends! If you haven't heard... I'm hosting a FREE, ONLINE health & fitness challenge starting January 2nd- January 31st! 

BENEFITS: 
* Developing a new healthy habit of your choice (ideas below). We all have at least one thing we want to change!  
* Weekly body weight workouts designed by me that you can do anytime, anywhere and with anyone - no equipment needed and modifications provided!
* Nutrition tips for feeling energized throughout the day and minimizing food cravings!
* Tons of support in the private group of #DailyPowerFit participants!

SIGN UP NOW & BY JAN. 1 - free! To join please visit Achieve PowerFit and enter your name and email (no spam or information sharing) to ensure you are on the exclusive list! Invite your friend's to join too! TAKE A CHANCE ON YOURSELF & BE AMAZED!!!

Let’s end 2013 with a BANG and start 2014 with MOTIVATION!  Good habits aren’t easily made, but it only takes 21-days to build a habit.  That’s easy, right?!  Your answer should be, YES, IT’S ONLY 21 DAYS!  Time will pass regardless, so why not do something for YOURSELF!  Make a change you’ve been contemplating for some time, it can be anything - One habit. One priority. #30daychallenge #justonething #sustainablechange 

Ideas - don’t let these limit you as I provided variety for all levels:

Physical Activity

* Take the stairs instead of the elevator

* Park further from the doorway at work and while shopping

* If you have a desk job, get up from your computer every hour and walk around and/or stretch

* Play on the playground with your kids

* Add yoga or pilates to your routine, especially if you do 
high intensity workouts regularly
* Limit screen time - TV and computer

Nutrition

* Add green smoothies to your food plan

* Don’t purchase the food item you always snack on when bored or stressed

* Replace a sweet treat with a fruit or veggie

* Replace pasta with spaghetti squash

* Keep your food choices clean (we’ll delve into this more)

* Plan meals & snacks around workouts (we’ll delve into this more)

Drink fewer calories

* Reduce the amount of soda you drink per day/week

* Drink more water – daily recommended amount is 64oz (add fruit or cucumber to flavor)

* Limit the amount of alcohol you consume 

Why settle for less than spectacular results? 

It’s time to take it to the next level!  

'Twas the Night Before Christmas...

ASH Fitness: 'Twas the Night Before Christmas and ASH Fitness S...: The 12-days of Christmas Workout!  The workout is completed just like the song.  Begin with exercise #1, then exercises #2 and #1, then ex...

'Twas the Night Before Christmas and ASH Fitness Sent to Me...

The 12-days of Christmas Workout!  The workout is completed just like the song.  Begin with exercise #1, then exercises #2 and #1, then exercises #3, #2, #1 and so on until you finish the song. Have a Merry Christmas and a happy, healthy New Year!

Here goes... and yes, I am singing to get you moving and in the spirit!

On the first day of Christmas ASH Fitness sent to me: 

One 30-second plank under the Christmas tree!

On the second day of Christmas ASH Fitness sent to me:

2 reverse lunges (stepping back) and 

One 30-second plank under the Christmas tree!

On the third day of Christmas ASH Fitness sent to me:

3 jump squats (to modify come up on toes vs. jumping)

2 reverse lunges and 

One 30-second plank under the Christmas tree!

On the fourth day of Christmas ASH Fitness sent to me:

4 push-ups (modify on your knees)

3 jump squats (to modify come up on toes vs. jumping)

2 reverse lunges and 

One 30-second plank under the Christmas tree!

On the fifth day of Christmas ASH Fitness sent to me:

5 burpees (push-up, jump feet in, jump to standing and repeat - to modify walk feet)

4 push-ups (modify on your knees)

3 jump squats (to modify come up on toes vs. jumping)

2 reverse lunges and 

One 30-second plank under the Christmas tree!

On the sixth day of Christmas ASH Fitness sent to me:

6 jump switch lunges (to modify take jump out)

5 burpees (push-up, jump feet in, jump to standing - to modify walk feet)

4 push-ups (modify on your knees)

3 jump squats (to modify come up on toes vs. jumping)

2 reverse lunges and 

One 30-second plank under the Christmas tree!

On the seventh day of Christmas ASH Fitness sent to me:

7 walking planks (start on forearms, up to full arm extension, back down to forearms - can modify on knees)

6 jump switch lunges (to modify take jump out)

5 burpees (push-up, jump feet in, jump to standing - to modify walk feet)

4 push-ups (modify on your knees)

3 jump squats (to modify come up on toes vs. jumping)

2 reverse lunges and 

One 30-second plank under the Christmas tree!

On the eighth day of Christmas ASH Fitness sent to me:

8 alternating lateral lunges (step right, bent knee over ankle, step left)

7 walking planks (start on forearms, up to full extension, back down to forearms - can modify on knees)

6 jump switch lunges (to modify take jump out)

5 burpees (push-up, jump feet in, jump to standing - to modify walk feet)

4 push-ups (modify on your knees)

3 jump squats (to modify come up on toes vs. jumping)

2 reverse lunges and 

One 30-second plank under the Christmas tree!

On the ninth day of Christmas ASH Fitness sent to me:

9 squat presses (lifting arms over head - add a gift in hands;)

8 alternating lateral lunges (step right, bent knee over ankle, step left)

7 walking planks (start on forearms, up to full extension, back down to forearms - can modify on knees)

6 jump switch lunges (to modify take jump out)

5 burpees (push-up, jump feet in, jump to standing - to modify walk feet)

4 push-ups (modify on your knees)

3 jump squats (to modify come up on toes vs. jumping)

2 reverse lunges and 

One 30-second plank under the Christmas tree!

On the tenth day of Christmas ASH Fitness sent to me:

10 seated rotations (twisting side-to-side) 

9 squat presses (lifting arms over head - add a gift in hands;)

8 alternating lateral lunges (step right, bent knee over ankle, step left)

7 walking planks (start on forearms, up to full extension, back down to forearms - can modify on knees)

6 jump switch lunges (to modify take jump out)

5 burpees (push-up, jump feet in, jump to standing - to modify walk feet)

4 push-ups (modify on your knees)

3 jump squats (to modify come up on toes vs. jumping)

2 reverse lunges and 

One 30-second plank under the Christmas tree!

On the eleventh day of Christmas ASH Fitness sent to me:

11 mountain climbers (plank position running or walking knees to chest)

10 seated rotations (twisting side-to-side with heels lifted) 

9 squat presses (lifting arms over head - add a gift in hands;)

8 alternating lateral lunges (step right, bent knee over ankle, step left)

7 walking planks (start on forearms, up to full extension, back down to forearms - can modify on knees)

6 jump switch lunges (to modify take jump out)

5 burpees (push-up, jump feet in, jump to standing - to modify walk feet)

4 push-ups (modify on your knees)

3 jump squats (to modify come up on toes vs. jumping)

2 reverse lunges and 

One 30-second plank under the Christmas tree!

On the twelfth day of Christmas ASH Fitness sent to me:

12 plank rotations to star (stagger feet on ground to modify)

11 mountain climbers (plank position running or walking knees to chest)

10 seated rotations (twisting side-to-side with heels lifted) 

9 squat presses (lifting arms over head - add a gift in hands;)

8 alternating lateral lunges (step right, bent knee over ankle, step left)

7 walking planks (start on forearms, up to full extension, back down to forearms - can modify on knees)

6 jump switch lunges (to modify take jump out)

5 burpees (push-up, jump feet in, jump to standing - to modify walk feet)

4 push-ups (modify on your knees)

3 jump squats (to modify come up on toes vs. jumping)

2 reverse lunges and 

One 30-second plank under the Christmas tree!

#health #fitness #christmasmotivation #12daysofchristmasworkout #ashfitness #dailypowerfit #noexcuses

Find Daily PowerFit on facebook and Twitter

Daily PowerFit on facebook

Daily PowerFit on Twitter

Web: Achieve PowerFit

Spending time today creating the 30-day #DailyPowerFitChallenge while watching the Broncos with family, it makes me so happy to spend time with them!  The challenge starts Jan. 2nd - 31st and will be announced this week.  What better incentive than to do something for yourself to set a strong foundation in 2014!  Like or comment on this post if you're planning to enhance your health & fitness journey with the #DailyPowerFitChallenge in 2014! #health #fitness #21daystochange #dontholdback 
#noexcuses

Find Daily PowerFit on facebook and Twitter

Daily PowerFit on facebook

Daily PowerFit on Twitter

Web: Achieve PowerFit

What Do You CRAVE?

I'm honored to be part of the CRAVE community! CRAVE showcases women entrepreneurs or entreprenesses as we say in Denver, nationally and hosts local networking events and business promotion activities.



You can check out the ASH Fitness business profile to learn more about my popular services, motivations and motto. #cravecommunity #womenbeingawesome #health&fitness #wellness #motivation

Visit My New Website

Hey everyone, check out my brand new website - achievepowerfit.com!  While visiting the site, sign-up for my equipment free, do anywhere workout. No spam or information sharing.  You have nothing to lose! #followyourdreams #daydreambeliever #health #fitness #motivation #dontstop

Nurturing a Whole-Food Habit

With so many processed foods at your fingertips, how can you begin incorporating more whole foods in your FOOD PLAN (I like to stay away from the word diet because they don't work!) on a daily basis?  Are you able to point out a whole food if you saw one at the grocery store or served in a restaurant? Whole foods are nutrient-dense and eating them can reduce cravings and the amount of food you consume each day.  A nutrient-dense food plan is where it's at if you're looking to gain more energy, become lean and take your fitness to the next level. Learn more by clicking HERE.  #cleaneating #health #youarewhatyoueat #healthyfoodsarepowerful

ASH Fitness: 30-Days to Change

ASH Fitness: 30-Days to Change: I'm not a New Year's resolution junky, yet there's always something I'm interested in trying and/or changing about my life. ...

30-Days to Change

I'm not a New Year's resolution junky, yet there's always something I'm interested in trying and/or changing about my life. Has there been something you've been wanting to try, but haven't? Think about something new you want to add to your life - or a habit you'd like to subtract. Do it, for 30-days!

I'll be starting a 30-day #DailyPowerFit challenge in January, but throughout December I'll be prepping you mentally to make physical changes. You can begin challenging yourself this month - watch the TED Talks, Matt Cutts: Try Something New for 30-days video and brainstorm about something you'd like to change. Write it down, post-it, do-it, no need to wait! 

#smallsustainablechanges #motivation #doitnow #30daychallenge

ASH Fitness: Motivation Monday!!! Get After It!

ASH Fitness: Motivation Monday!!! Get After It!: Cyber Monday or Motivation Monday?! Both?! You decide! Set your timer for 15-min and complete as many rounds as possible (aka AMRAP) 20 ...

Motivation Monday!!! Get After It!

Cyber Monday or Motivation Monday?! Both?! You decide!

Set your timer for 15-min and complete as many rounds as possible (aka AMRAP)
20 push ups 
50 air squats
REPEAT for 15-min

Post the # of rounds you complete!

Be aware of your form:
Push ups - modify on knees when needed, keep back and core strong, lead with your chest as you lower toward the floor, not your hips, exhale your breath as you push up

Squats - legs shoulder width apart, toes forward, weight in heels so you can wiggle your toes, lift your arms shoulder height as you sit into your squat and bring them to your side as you stand with full extension from your hips

Find Daily PowerFit on facebook and Twitter

Daily PowerFit on facebook

Daily PowerFit on Twitter