Aspire Fitness CO

03/06/2018

https://well.blogs.nytimes.com/2013/06/19/the-4-minute-workout/

For those of you who don't have time this is great to hear!

A single, strenuous four-minute workout can effectively improve health and fitness as much as longer workouts can, researchers found. Download the “Well 4-Minute Workout” playlist for your workout.

07/05/2016

http://www.nytimes.com/2016/05/08/opinion/sunday/why-you-cant-lose-weight-on-a-diet.html?smid=fb-nytimes&smtyp=cur&_r=0

The problem isn’t willpower. It’s neuroscience. You can’t — and shouldn’t — fight back.

22/02/2016

Research based article about single leg strength training as beneficial for knee pain! (Stabilization guys...the more you work single leg, single arm the more you build up the muscles surrounding those joints so that they are injury free! )

http://main.poliquingroup.com/Tips/tabid/130/entryid/633/Tip-166-Prevent-Knee-Pain-or-Injury-with-Single-Leg-Training.aspx

Follow the Poliquin Tips for strength training, fitness, supplement, tips, and recommendations.

11/02/2016

Prepping for lunch the next two days. Bought the pre cut kale for the kale/almond salad I posted last week (here is the link again..) http://www.bonappetit.com/recipe/kale-and-brussels-sprout-saladand using leftover chicken breasts from last night that I just marinated in olive oil and lemon juice and a garlic clove...yum!

30/01/2016

I found some very yummy recipes for breakfast here. I actually tried #6 and really like it, the mixture of eggs with the oatmeal kept me filled/fueled up for a while.

http://www.bodybuilding.com/fun/morning-nutrition-7-muscle-building-breakfasts.html

23/01/2016

How many times have you heard you should set "goals" for exercise but just don't know where to begin. "um, lose weight? feel better?" This article I find was super helpful, I encourage everyone to check it out.

https://blog.myfitnesspal.com/how-to-set-exercise-goals/?user_id=102537713536493&alt_source=mfp&alt_medium=email&alt_campaign=workouts20160111&utm_source=mfp&utm_medium=email&utm_campaign=workouts20160111&mkt_tok=3RkMMJWWfF9wsRoluqnBZKXonjHpfsX67%2BotXaW0gokz2EFye%2BLIHETpodcMT8FrPa%2BTFAwTG5toziV8R7DBLM153N8QXRTg

Mount Everest. The Badwater Ultra-Marathon. What do the these things have in common? They are Big, Hairy, Audacious Goals (BHAG) that are achieved by putting one foot in front of the other. And they are rarely achieved. The only person who’s both climbed Everest and run Badawater is Marshall Ulrich.…

17/01/2016

I love some of these ideas esp. the make ahead scrambled egg cups...

http://www.buzzfeed.com/carolynkylstra/food-prep-for-easy-healthy-eating #.hs5Rb2pZl

06/01/2016

How are the workouts so far? Should be one week more and then we give the free workouts to our friends!

04/01/2016

Welcome anyone from the Fall 2015 Sweaters group! I will soon be posting here for all of our correspondence and accountability check-ins so stay tuned and Happy New Year to everyone!

08/12/2015

THis article just came out. Another good one to support women strength training!

http://www.everydayhealth.com/fitness/amazing-reasons-women-should-lift-weights.aspx?pos=1&xid=nl_EverydayHealthHealthyAging_20151207

Women should make friends with weights. See what studies show about the amazing benefits of strength training, from heart and bone health to weight loss.

01/12/2015

Article that supports physical activity that is also research based!

http://www.ideafit.com/fitness-library/calories-or-physical-activity-whats-to-blame-for-weight-gain?utm_source=FitnessConnect%20Newsletter%202015&utm_medium=email&utm_campaign=December%20Client%20Newsletter%202015%20(3)

We are well aware that Americans’ waistlines have made sizable increases over the past several decades. However, debate over the root of this weighty issue continues. Some say we’re eating more. Others say we’re less active. Many believe both are true. Can a recent report end the debate?