Aspire Fitness Studio

05/24/2024

Interesting read!

You may have heard about the benefits of intermittent fasting or training in Zone 2. Are these trends equally beneficial to men and women? Not necessarily.

01/16/2024

🌱 No matter how hard you might try to fight it sometimes, things change!
And you really don’t have a choice in the matter...
But what you DO have control over is how you handle it.
You can choose to see change — and use that change — as an opportunity to grow. 🤔
Here’s a mindset shift to think about:
What if change is the Universe's way of pushing you toward your best self...
And challenges are an invitation for transformation?

01/08/2024

❓MYTH OR FACT ❓

👉 Keeping your life in balance is a lifelong process.


🙈


🙉


🙊

FACT.

How awesome would it be to reach a magical state of balance where you could flip on autopilot? (Very awesome)

⚖️ But the truth is that as your goals, priorities, and life stage change — the things that keep you feeling happy, balanced, and fulfilled change too!

As an example, if you’re working on a fitness or health goal, it can mean shifting time and focus away from other areas, at least temporarily.

The same thing goes with a growing family, career, or other area of your life.

🧘The key is to adapt and not neglect what’s truly important to you!

01/03/2024

💪Are you tired of repetitive cardio classes that don't deliver results you want?💔 Fed up with running in circles and getting nowhere? ✨💃🏼 Ladies, it's time to break the mold, transform your workout routine and achieve the fitness level you've always wanted. 🚀 We're inviting you to focus on a more dynamic fitness goal - building strength💪, adding muscle💥, and improving your mobility 🏃‍♀with us! Step into our empowering community, receive tailored strength training programs, guided by expert fitness trainers who understand your needs, your struggles and will help to achieve your personal goals🎯. Turn fitness from a chore into an enjoyable, rewarding experience that leaves you stronger, healthier and moving better.💯

👇👇Click 'send message' for information about our transformative program. 🚨

Special Offer🚨: Sign up now and enjoy a 6 week unlimited trial for $99! 🏋‍♀⭐

Send a message to learn more

01/02/2024

Here's another meal prep idea for all those who have been asking! (I am not a food photographer😂)
This is for me, but you can make changes like less eggs or egg whites to lower the fat.

I took 20 eggs and made 5 omelettes. Then I sauteed 5 oz spinach and 16 oz of bell pepper and 2 jalapenos and divided between each omelette. Then 1 slice of havarti cheese and turkey bacon on each. And finished off with .5 oz of avocado. Then I rolled them up in foil to reheat later. Cooked eggs will last up to 7 days in the fridge!

12/28/2023

One of my favorite tracking/ meal prep hacks

This conversation came up yesterday in one of our small group strength sessions. So I thought I would share.
Calorie or macro tracking has become very popular lately, and while it does work quite well, it's not for everyone. Sometimes life is so chaotic, it can make it difficult to prepare and log everything you consume.
I own a business and have 2 children at home. Most days I am here from 5am to 5pm with very few breaks in between. I use this simple trick to help me stay on track when everything around me feels chaos.
Calories and macros will fluctuate from day to day. It's not going to be spot on, but that's okay. They don't reset every day. It's continuous. So if I'm consuming 2000 calories a day, then I'm consuming 14000 calories a week. So it's okay if I consume 1800 calories one day and 2200 the next, as long as at the end of the week I end up around 14000 calories.
Using this information makes meal prep so much easier! I can take 2 cans of black beans, 2 lbs of cooked lean ground turkey, and 2 cans of rotel with seasonings and extras like peppers or onions and mix it all together in one big bowl. Then just estimate 7 equal portions into 7 containers.
Then bang, lunch for the week is done!
Now, to track it, I log it all into my tracker, then divide the calories and macros by 7 and now I have my daily counts. For this particular meal 372 calories 36g protein 33 carbs and 9g fats.

12/22/2023

Always a great time with the snowman workout! Thanks for joining us guys! And a big thank you to Knotty Rose Custom Wood & Laser Design for our ornaments!

12/19/2023

MYTH vs. FACT
I should ramp up my workouts to burn off the extra calories I’m eating.

🎉MYTH! 🎉
Your workouts aren’t just about burning calories. They do SO much more than that for
you.
In the short term, they can boost your mood, help you sleep better, keep your immune
system strong, AND give you energy.
And in the long term, they can help keep you feeling strong, fit, and healthy.
The same thing goes for your diet — the food you eat isn’t just calories, it’s also how
you get important vitamins, minerals, and more so that your body can function at its
best.
Still not convinced? Doing too much exercise can set you up for feeling exhausted or —
even worse — leave you with an injury. Not a very merry way to spend the holidays!

08/25/2023

Todays leg workout!

07/10/2023

No matter how hard we try to avoid it, we all hit obstacles – and sometimes we fall flat on our face.

💼 You get super stressed at work
💔 You struggle in a relationship
🙁 Something big you were counting on falls through

Yes, it sucks... but it’s also part of life.
What REALLY matters is how you respond when it happens!

You *could* zone out on the couch with your phone, a tub of ice cream, and wallow in a12-episode Netflix binge.

But we all know that’s not going to make you stronger and or feel more empowered.

What WILL help you get your mojo back? 💪🔥

Taking the time to reflect on what happened (and why) ... and using it as a stepping stone to propel yourself forward to bigger and better things!

What’s one time you were able to turn a stumbling block into a stepping stone?

Share some inspo below!

07/04/2023

󰑔🎇 Happy 4th of July! We hope you have a happy, fun, & fit Independence Day! ⭐️

06/13/2023

Tuesday/Thursday is cardio day🥵🥵
Cardio core supersets 30s on 15s off

Sled backward drag
Ball tuck

Press slam
Russian twist slam

Db alternating sn**ch
Db farmers carry

Surge thread the needle
Leg lift or dead bug surge pullovers

Trx squat to heel lift
Kb quads pull through

Ladder buzz saw hops
Ball plank( hands on the ball)