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Kim Ashford Fitness

Kim Ashford Fitness

Fit. Whole. Happy.

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Kim Ashford Fitness
Highlands Ranch, Colorado
kim@kimashfordfitness.com

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If you've been wondering where I've been: This social media aspect of my job takes quite a bit of time for me between filming, editing, and writing. With my daughter starting full time school in the fall, I just really want that time for her. I also have been dealing with some pretty severe skin issues and that makes social media less than fun. So: I AM still working with PT clients. My programs are still available for purchase. I will still check my DMs and email for any questions you may have. I'm just checking out of social for a while. In the meantime, I've got a ton of content here that will stay up for you to look thru for workouts, tips, and motivation. 💜 to you all.
Time to build some beautiful arms!💪🏼💪🏼 🙊Cheating🙊 is much too easy with arm exercises, so use that smart phone🤳🏽 and film yourself for a quick form check. ❇️TRICEPS KICKBACK For this one, you want be sure your arms are doing the work, not momentum. The elbow is the only joint that should be moving. ❇️OVERHEAD TRICEPS EXTENSION The same rules apply here. AND, you need to watch that the low back is not over arched. Tuck your bum and tighten your core to keep that in check. ❇️I did a reverse rep ladder for each of these: 12,10,8,6.
Are you thinking about getting personal training this new year? 💜DONT WORRY NOT A SALES PITCH!💜 Keep reading😃 Personal training is a valuable and worthwhile investment (says the personal trainer 😉 but it is actually true) ☝🏼However, it's important to understand which responsibilities belong to your trainer and which belong to you. Otherwise, you may struggle to build a good relationship with your trainer and that's way too important to be a stumbling block.👯‍♀️👯‍♀️ 👩‍💼Personal trainers are responsible for giving you a well-informed, individual exercise program that, when followed, leads to your success.🎉 👩‍💼Trainers should offer assistance in helping you define what success is for you and setting realistic goals accordingly.🥅 👩‍💼The best trainers will always be willing to encourage and support you as you strive to meet those goals, especially when things get hard.👍🏼👍🏼 ❇️Side note- the worst trainers use yelling, shaming, and belittling.🗣 👩‍💼Your trainer should also be able to answer your questions about fitness, nutrition and behavior modification. We are advisors and informers at our core. 💁🏼‍♀️So, what is your role in this trainer-trainee relationship. 💁🏼‍♀️Well, your role is the work. 💁🏼‍♀️You are responsible to show up. 💁🏼‍♀️You are responsible for doing your workouts, following your nutrition guidelines and implementing the plan your trainer has provided for you. 💁🏼‍♀️And yes, YOU are the only one who can hold YOU accountable. 👩‍💼Your trainer can ask you why you missed a workout or punish you with cardio the next time you make your appointment (though I personally think that's inappropriate🙄🙄🙄), but this isn't the law.👩🏻‍⚖️Your trainer can't MAKE you do anything, which is what accountability is. 👉🏼You are the only one who can truly hold yourself accountable by doing what you said you would. 💁🏼‍♀️That means you are the only one who can guarantee results. 👩‍💼💁🏼‍♀️So, go hire a good, knowledgeable trainer and be prepared to keep your word to him/her and yourself. If you do that, you will succeed.🎉🎉
Sneak peak at one of the workouts from Pulling My Weight! (🔗in bio) If you ever thought bodyweight workouts were too easy, ummmm they aren't. 🙅🏻‍♀️🙅🏻‍♀️ 😤You'll be huffing after a few rounds of this one. 💦😅Go get your sweat on! You don't need a single thing but your awesome self!💜💜💜
You know what I've noticed in every gym of which I've ever been a member? Hardly anyone trains legs on Monday.🏋️🏻‍♀️🏋️🏻‍♀️🏋️🏻‍♀️ That means all the power racks are available and the few leg machines I like to use that are usually occupied are sitting gloriously free. 😃😭😍 It always makes my day. Every time.🌤 If you are always stalking the squat rack, waiting for it to open up, maybe try moving leg workouts to Mondays?🤷🏼‍♀️ It's worth a try. Speaking of #legday , these 3 💎gems💎 gave me quite a glute/leg pump and I'm still walking it off 👍🏼👍🏼 BB HIP THRUST 4X8 PLATE SPLIT SQUAT (Rear leg elevated) 4x8 each leg SINGLE-LEG RDL W/ PLATES 3X10 each leg 💜💜💜💜💜 In other news, I P.R.d on BB BACK SQUAT today at 195# and I think you should help me celebrate🎉🎉 by getting a new PR for yourself this week. Tag or DM me if you do! I want to cheer for you!
👯‍♀️Saturday Morning and Gym.👯‍♀️ It's like PB&J. 👟It may be busy at your fitness center right now, but that's just all the more opportunity to find someone to encourage. Don't 🙅🏾‍♀️ever ever ever🙅🏻‍♀️ be the jerk who criticizes the new folks. In a year they'll look better, feel better, and live better than you if you are spending your gym time being a jack🐴 instead of working 💁🏼‍♀️💁🏼‍♀️ So, work on your own self and use your rest periods to tell someone how awesome they are.🙌🏻🙌🏻 Ironically, it's usually the people who don't have one single clue doing the criticizing, so if you ever encounter it (and it's rare, don't worry), just know it comes from insecurity and a need to feel better than one actually is. Nothin to do with you, love. Keep keeping on. 💜💜💜
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