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

ASH Fitness: Change Your Mind... AND... Your Body Will Follow

ASH Fitness: Change Your Mind... AND... Your Body Will Follow: As you make your way though life, have you ever stopped to think about your WHY?   No, probably not, however when it comes to changing our...

Change Your Mind... AND... Your Body Will Follow

As you make your way though life, have you ever stopped to think about your WHY?  No, probably not, however when it comes to changing our habits, it helps to have a WHY to keep us focused.  It's about changing perspective, most likely from a negative thought pattern to a positive one.  Finding your WHY is a chance to light a flame that leads to igniting a fire of lasting and sustainable healthy lifestyle decisions.  The key, it has to be your WHY, not someone else's WHY for you-as thoughtful as people may be.  You'll have to fight for your WHY everyday because you will encounter many detours, roadblocks and setbacks to reaching your goals-also known as LIFE!  With these, you can't be hard on yourself, you only need to be aware, accept and keep up the fight!  And enjoy life too.

When it comes to starting an exercise routine, people will most likely experience a new set of pain and discomfort.  The thoughts of pain and discomfort can be all consuming and may lead a person to quit.  So how do you offset these feelings of pain, discomfort and quitting?

When you're new to exercise, it takes getting used to and the same attention is required when a veteran is trying to push the boundaries of their current fitness level. It's so important to think about what your end goal is.  What is your WHY for doing this?  Is it to fit into that dress? Or setting a healthy example for your children?  And so on. This reason has to stay at the forefront of your mind when things become painful, hard and tedious.  Once you're over the hurdle, you'll look back and feel proud of yourself for pushing past the barriers you encountered.

A combination of my schooling and personal experiences have me thinking more and more about how to help my clients create lasting behavior change.  This has gotten me to dig deeper and consume all sources of information, mostly networking with people in the field, reading various articles and interviews with elite athletes, and people who are overweight and obese.  I recently also listened to Jim Hill, Executive Director of Denver's Anschutz Health and Wellness Center and co-author of a new book, State of Slim speak at the 2013 FitSocial Conference, and all sources lead to the same conclusion - what's your WHY?!  

In an interview with world-record swimmer, Tammy Van Wisse, she notes that, "you've got to find something that triggers a powerful emotion in you.  It can mean getting so much more out of yourself."  She also says, "that the hardest part of motivation is that it's emotional, it can be with us one moment and gone the next.  You have to have something stronger"

The something stronger is your WHY and it can be supported by posting inspirational quotes, positive/motivational coaching from a professional who can provide structure, and a buddy system that keeps you accountable and creates some competition. It is possible to change your thinking and you'll believe it once you've conquered the hurdle of realizing you have so much more left in you when you thought there wasn't anything left.  It's about digging deep and tapping into that place inside, connecting the mind and body, and saying, I've got this!

A recent article from The Huffington Post, You Won't Lose Weight Unless You Makeover Your Mind First, provides advice from HuffPost readers who shared their weight loss journey for a special, "I Lost Weight" series. - November 11, 2013

You may have noticed my blog tagline: Strong Minds Believe, Fit Bodies Achieve - I believe this wholeheartedly because I have been able to dig deep and push past personal and fitness related barriers by creating a mind-body connection.  I'm so much stronger mentally and physically for it!

What's your WHY?

ASH Fitness: PowerFit Services

ASH Fitness: PowerFit Services: Stop being the person who wants to get in shape, but does not have the time or money. I guarantee a FULL BODY WORKOUT in the first 30...

ASH Fitness: The Truth about Eating Healthy for Results

ASH Fitness: The Truth about Eating Healthy for Results: Many people talk about wanting a better physique, however following through on what it takes to get that ROCKIN' BOD takes developing n...

The Truth about Eating Healthy for Results

Many people talk about wanting a better physique, however following through on what it takes to get that ROCKIN' BOD takes developing new lifestyle habits.  It honestly doesn't take more time to eat well, just thoughtful planning and understanding that what you put into your body will show externally. 

A nugget of advice from trainer Jonathan Ross, two-time Personal Trainer of the Year Award-Winner (ACE and IDEA), "One bad meal won't transform your body, just like one good meal won't equal immediate results; the body builds itself from habit."  At the Telluride WOW Fitness Festival, Jonathan offered up his rules for eating healthy practice for life!

Habits for the long haul - ALWAYS

Eat Veggies and Protein at Every Meal: We're not talking fried, cheese-covered, or canned vegetables, either. Not only are fresh veggies rich in vitamins and antioxidants, but also, the water and fiber content can provide the feeling of being full. If the idea of eating veggies all day long makes you gag, then get over it, says Jonathan. "Healthy food tastes boring for a little while. Your taste buds adapt." Alongside those veggies, make sure you have protein. Jonathan cites several studies showing that a diet rich in protein helps control cravings while also helping build lean muscle mass, adding to the body's fat-burning potential.

Eat Healthy Fats: Forget what you think you know about low-fat diets; it's all bunk, says the trainer. Good-for-you fats help lower LDL (bad) cholesterol and boost your HDL (good) cholesterol; they've also been shown to reduce belly fat. Look to incorporate monounsaturated and polyunsaturated fats into your meals while avoiding saturated and trans-fats. Avocados, olive oil, and nuts are all great options.

Plan–Prepare-Pack: The best way to maintain a healthy diet is to be in your own captain. Jonathan recommends cooking meals at home and packing your lunch when possible. Another tip: keep water and healthy snacks in your purse, car and gym bag. That way you won't be tempted to order out when you're on the go.

PowerFit Tips – On Sunday, prepare one or two dishes for the week; and pre-package snack and smoothie contents to grab on-the-go.  Contact ASH for details.

Be Kind to Yourself: Even with the best intentions, binge eating might happen. Whatever you do, don't beat yourself up, warns Jonathan. "Handle slip-ups as nothing more than they are," he says. Consuming yourself with guilt can make things worse; part of sticking to a healthy diet involves feeling good about yourself and the choices you make.

Do Your Best & NEVER is the Best Option

Drink Calories: You've heard it before, but soda, juice, and other store-bought beverages are some of the biggest obstacles when it comes to maintaining a healthy diet. They contain no real nutrition and are basically nothing but sugar, the trainer adds. The one exception Jonathan makes to this rule is for healthy smoothies. Look for recipes that contain fiber, protein, and healthy fats –PowerFit smoothie likes.

Skip Meals: When you want to change your body, don’t forget, nutrition is KEY! "Fill your gut to lose your gut," says Jonathan. "It's the best way to lose weight and keep the body going." Jonathan also advises to eat "real food" — the more you know about where it came from or what it's made of, the better. Eat four to six small meals each day, and make sure that protein is a component in everything you eat, he says.

Eat Fried Foods: Yes, Jonathan did say that occasional indulgences are OK, but fried foods are something he almost always steers clear of, saying they're "completely destructive to the body." Fried foods are widely available (and cheap), making them hard to steer clear of, but the amount of trans-fat they contain should be enough to scare anyone, he says.

Eat sugars or grains at night: While Jonathan is a huge fan of whole grains, he says to avoid them at night, along with sugar and starches. Just like trainer Bob Harper, Jonathan believes that breakfast should be the heartiest meal of the day; from there, gradually lighten as you get closer to dinner.

ASH Fitness: 4 Signs Stress is Leading to Burnout

ASH Fitness: 4 Signs Stress is Leading to Burnout: If the title of this blog caught your attention, you're most likely stressed and congratulations, you're normal! But when does stres...

4 Signs Stress is Leading to Burnout

If the title of this blog caught your attention, you're most likely stressed and congratulations, you're normal! But when does stress become unhealthy and how can it be kept under control?

According to Dr. Alan Shelton, M.D., in his book Transforming Burnout, feeling a loss of energy for one's work or profession... followed by a sense of being used up or depleted... is a sure sign of burnout, and stress is its major contributing factor.  Many people are stressed at work because of impending deadlines or a heavy work load, among other reasons.  Under tight budgets, do the companies we work for have an obligation to help keep our stress levels under control?  If you ask me, they definitely do!  Encouraging people to be physically active during work hours and providing healthy food options in the cafeteria, vending machines and during meetings, are a huge plus.  Companies can do much more as well.

Here are the signs your stressed and headed for burnout - but wait, there are answers too!  Learn what you can do to help yourself!  Just as much as I believe your company has an obligation to you, you have an obligation to yourself and your health.


The information below can be attributed to the HuffPost Healthy Living article, 4 Red Flags That You're Headed for Burnout, on October 25, 2013, and are a product of meQuilibrium - the new digital coaching system for stress, which helps both individuals and corporations achieve measurable results in stress management and wellness.  

You can't strike a balance. 
First, realize that the idea that you should be in perfect balance is unrealistic and undesirable. I prefer to use the term "balance" as a verb, not a noun, something you continue to do to manage the ups and downs of your life. At meQuilibrium, we refer to these as "lifts" (the things that buffer you) and "drags" (those that make your stress worse). The goal isn't to eliminate the drags, but to bolster them.

Try this: seek out lifts. When you feel yourself being dragged down by obligations and worry, you haven't "failed" at balance -- you just need to counter the drags with more lifts. Talk with a friend (instead of canceling to do more work). Go for a long walk at lunch instead of sitting and staring at the screen. Spend a little more quality time with your partner before rushing off to reply to emails after dinner. Watch dopey cat videos until you laugh at something -- anything.

2. You're angry. Often. 
What is your signature emotion these days? If it's irritated, frustrated, anxious or angry, then you have reason to be concerned. While at first you think that you're only that way because everyone else is (fill in the blank!), the fact is, your emotional response says more about you than them. And running hot that long can take its toll -- on your mood of course, but also your health and stress levels. (Read more on how to break your anger habit.)

Try this: do a gut check. 
Next time you feel a negative emotion boiling up and over like an unwatched pot, check yourself: What caused this? Was it overdue project? Or the idea that you don't have the resources you need? Was it the comment from your spouse? Or do you feel unsupported by him? Emotions don't just arise on their own without forewarning -- they are more often than not triggered by a thought. Trace that thought to its roots and you expose the fear -- which will loosen its grip on you. (Learn more about the connection between thinking and stress.)

3. You're fighting -- with everyone. Or worse: you've stopped fighting. 
Conflict is both a contributor to stress and the cause of it. Where are you locked in conflict? Maybe you're not throwing things, but it's there -- the brusque or exasperated tone of emails, simple miscommunications arousing defenses. Fighting is the outgrowth of a negative emotion (see above), and not only will it derail your day, but also creates an ever-widening rift when left unaddressed. What you don't want to do is get to the point where you have totally and completely withdrawn, a sure sign of burnout.

Try this: stay connected. If you're fighting, believe it or not, it's a good thing -- far better than when you're not fighting anymore. That dead zone of total disconnection can be devastating, so instead of making jabs and furthering the friction, try to fight productively. Don't push back defensively, but invite and encourage communication about the issues at hand. In order for this to work, you must not out to prove the other wrong, but open to hearing where you've fallen short, too.

4. You're bone-tired and uninspired. 
This is the hallmark of burnout behavior -- and you can see it coming a mile away. You hit the snooze button six times. Your days seem flat and airless. You're just bone-tired and can't remember being excited by anything. The very thing you're passionate about -- whether it's your work, your kids, your hobby -- ceases to stir you.

Try this: don't just sleep -- rest. While you need sleep to recuperate, you also need rest, meaning fully conscious, not passed out. Depending on how bad things have gotten, you may need a mini leave of absence to restore yourself. You do that by reconnecting to what matters most, by giving yourself quiet -- away from the mind-numbing chaos and distractions. Of course, if you're not able to function normally (get up, go about a regular day), consult your doctor. Recognize that you are capable of revitalizing and returning to your normal energetic self. But you do it by taking your foot off the gas, not pushing harder.

Want to dramatically reduce your stress? Take our 28-day challenge.

For more by meQuilibrium, click here.

Also check out: The Nutrition of Mental Health Infographic!

Human Capital - What Does It Mean To You?

The U.S. needs to increase its investment in the concept of human capital to create a more healthy and productive workforce.  This news is according to the World Economic Forum's Human Capital Index 2013, which analyzed 122 countries on four metrics including, health and wellness; education; workforce and employment; and "enabling environment"- infrastructure, legal framework and social mobility. Executive Chairman, Klaus Schwab states that, "The key for the future of any country and any institution lies in the talent, skills, and capabilities of its people."

Based on index results, Europe is the role model for investing in human capital with 8 of its countries ranking in the top 10. Switzerland came in first overall with high scores in both employment and wellness.  Singapore ranked 3rd for high scores in education and employment and Canada came in at number 10 for very high scores in education.

Although the United States ranked 4th in workforce and employment, it placed 16th overall.  Results for health and wellness were not so great, the world's largest economy placed 43rd with its lowest scores in obesity and the effect of business on chronic diseases and stress.

Full report: The Human Capital Report

What do you think...  does your employer support work - life balance or provide incentives for being healthy?  Please share!

ASH Fitness: ASH Fitness Services

I'm excited to introduce my new fitness blog, Daily PowerFit! It is work in progress, however the time has come to announce ASH Fitness and the services I can provide to potential clients. Follow me and please share with friends! #DailyPowerFit #Health #Fitness #Wellness #Prevention#Lifestyle #Training #Nutrition #Education #Blastingfatfast
ASH Fitness: ASH Fitness Services: Ashley is a health education specialist and fitness trainer who helps people integrate health & fitness into their lifestyle. Her train...

ASH Fitness Services

Ashley is a health education specialist and fitness trainer who helps people integrate health & fitness into their lifestyle. Her training regime and nutrition tips will leave you feeling energized throughout the day. Ashley's commitment to health led her to start ASH Fitness and the DailyPowerFit Blog.   

The ASH philosophy motivates people to be strong in mind and body by emphasizing health as a lifestyle. Goals are set and achieved by making choices that enhance your energy for life.  Her approach also aims to inspire clients to advocate and share this powerful message with family and community. 

Ashley customizes her services to meet your lifestyle needs!  Services can be purchased a' la carte or as a program.  Programs can be set on a three month, six month or twelve month basis and include health assessments, goal setting, training sessions, exercise programming and nutrition education. Please contact Ashley for a FREE consultation to identify your needs.

SERVICES: 

• Health risk assessment, body composition assessment and goal setting 
• Customized workout plans for gym and travel use
• Home fitness training for individuals and families
• Online training programs
• Nutrition education for individuals, families and children
• Children and adolescent fun play & movement packages 
• Bridal packages
• Mommy packages

Academic Cred:

Ashley completed her Masters of Public Health degree in Health Promotion, Education and Behavior at the University of South Carolina, Arnold J. Norman School of Public Health, and her Bachelor of Science degree in Health and Exercise Science from the University of North Carolina at Charlotte.  She is certified by the Aerobics and Fitness Association of America (AFAA) as a group fitness instructor and teaches classes at Denver's Cherry Creek Athletic Club.  Ashley is also Johnny G. SPINNING and American Heart Association, CPR/AED certified.  

Ashley has written and co-authored about 20 health related publications ranging from clinical exercise physiology and cardiovascular aging to public health and chronic disease policy, including healthy eating and active living; physical activity; prevention, wellness and health reform; cardiovascular disease; and Alzheimer's disease topics.