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Kim Ashford Fitness

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Kim Ashford Fitness
Highlands Ranch, Colorado

kim@kimashfordfitness.com

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Good morning! ☀️ This is not a health/fitness post per say, but I think it will help some of you, so read on please 🤗 This is my chore list. Was that obvious?🤔 The thing about exercise is most of us feel like we don’t have time for it and this silly little list has been super helpful to me in the time department. I have this very visible on my kitchen wall (using the very pretty painters’ tape to keep it in place 🙈). So every day, I see it multiple times to remind me to switch the laundry or water the plants or whatever. That feeling of always being behind makes us think we don’t have time to take care of ourselves, so let’s tackle that by putting the weekly basics down on hard copy and getting into the habit of just doing a little each day. Seriously, most of these things are done in 20 minute chunks of time or less. With the chaos at bay, you can start putting those critical pieces of self care back into your life. Also, you don’t have to spend every Saturday of your existence tackling a mountain of laundry. 🙌🏻 **Note: this is especially helpful if you plan to workout from home. Nothing stops you like the running list of cleaning you should be doing instead. I know you know. 😏 Bonus: remind your family members that they also can scrub a tub and you’re even more available to yourself! 💜

Just a friendly reminder: if you ‘overate’ last week, 🦃🦃 you don’t need to punish, restrict, or over exert yourself this week. You can just not overeat today and move on with your life. 👟👟👟 Also, highly recommend this little pull-up set: As many regular pull-ups as you can followed by 3-5 eccentric pull-ups. Eccentric pull-ups = use assistance to get up to the top (I jump from a step and let the momentum get me up there) and then lower as slowly as you you can all the way to full extension. If you can’t do an unassisted pull-up yet, try band assisted or inverted using a smith machine.

Hey, I thought you probably forgot what I look like, so here’s my face🤗 (not totally covered in acne for once 🙌🏻. Am I alone in that lovely part of female adulthood??). Anywhoo, I was thinking about how frustratingly rare sustainable weight-loss is 😖AND how it’s the main goal for most of the women I train. Double 😖😖. There is nothing wrong with wanting to lose fat. Some of us have very valid reasons for wanting shed a little bit and those reasons aren’t vanity or self-hatred. But, all the noise out there around weight-loss along with the absolute piranhas that exist in the industry make it oh-so confusing and complicated. So let me just offer you an alternative to the typical, ultra-restrictive, oftentimes harmful routine: ❤️PERFORMANCE❤️ What if, instead of focusing on measuring your body, you resolved to get really strong, or really good at tennis, or beat a certain time in a half marathon. I trained really hard for a 5K a few years back. I had a goal time and it was a little lofty for me. Here’s what happened: 🔅I found out I was capable of way more than I thought, which gave me SO much confidence and gratitude for my body. 🔅I started eating a lot healthier almost instinctively BECAUSE I wanted to feel good while I ran. NOT because I wanted to lean out. It turns out good fuel is necessary for good performance. 🔅I looked great and felt great in my body. Maybe it’s time to step off the scale, put down the dang measuring tape and try something WAY different. Just a thought 💭 . Or a novel 📖. Same same. 😘

Good morning! Been awhile huh? Just came back to give you a little reminder about exercise: Keep it simple. It doesn’t have to be complicated. And if it is, you’re probably just occupying yourself with meaningless details as an avoidance tactic. Just me? 🤷🏼‍♀️ I was really frustrated this morning. And I’ve found when I’m frustrated, hard cardio usually makes me feel better. (P.s. cardio is always hard for me🥵) So I found a long set of stairs in my town and climbed them. Up the stairs Let my heart rate drop back to normalish Down I just did that over and over until it was taking more than 2 minutes or so to get my heart rate back down. Then I went home. I bet you have a set of stairs somewhere in your town. Maybe your home. Or a sidewalk you can walk or jog on. Don’t worry about wether you fasted or your speed was right or you hit your foot perfectly on the pavement. Just move. 💜you 📷DJ Garcia

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.

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