Here is where we store all of the Aspire for Women knowledge and truth bombs. From motivation to inspiration and everything in between…you will find it here! We aim to simplify a world of health and fitness that has become over run with misinformation.
Blog
One Form or Another
As coaches we take you lovely ladies through workouts every day. During our sessions we coach with the hopes that you not only work hard to get stronger but more importantly complete the exercises with the best form possible. It... Read More
HERstory – Viv D.
My journey to Aspire started with a lifetime in an athletic environment, both as a competitor and a coach. Over the years, I dedicated myself to developing the strengths of others. I finally realized the importance of prioritizing my own... Read More
HERstory – Lindsey A.
I came to Aspire almost 7 years ago on a whim. Being physically active was essential and easy for most of my life but I struggled to regain consistency after I had my second baby. I cycled through a handful... Read More
Change Doesn’t Have to be Hard
It is often said that change is hard. I somewhat disagree, especially if it is for the better. I recently made what I would consider a significant change which is making a HUGE difference in my health and fitness life.... Read More
Fit for Life
We often hear that in terms of getting any real results from your health and fitness program that you have to make it a lifestyle. But what does that really mean and how do you actually become fit for life? ... Read More
Meal Prep Made Easy – Sweet Potato Chili
Beef chili loaded with bell peppers and sweet potatoes. This meal is is quick and easy to prepare making it perfect for when your pressed for time. PREP TIME: 10 Minutes COOK TIME: 40 Minutes SERVINGS – Makes 5... Read More
Meal Prep Made Easy – Teppanyaki Steak, Chicken & Vegetables
Steak, chicken, and vegetables cooked in a teppanyaki-esque style to resemble the meals served at teppanyaki restaurants. This is a great way to get a variety of vegetables and lots of protein. PREP TIME: 10 Minutes COOK TIME: 25... Read More
Meal Prep Made Easy – Chicken Enchiladas
Two chicken enchiladas topped with pico de gallo. The homemade red sauce gives these enchiladas an authentic, robust flavor. PREP TIME: 20 Minutes COOK TIME: 4 Hours (3.5 Hours Inactive) SERVINGS – Makes 5 587 Calories, 65g Protein, 30g... Read More
KISS Your Workouts
From time to time in the fitness industry there comes along a simple buzz word or words that people latch onto. They define their every workout by such words without completely knowing why but since the person who said it... Read More
Love You Some You!
After having a conversation with a client about losing weight I decided to conduct somewhat of a social experiment amongst our ladies. I began by pulling one client at a time aside and the experiment went as such: I stated... Read More
What GOALS Around Comes Around!
This is the time of the year in which we do some reflecting on the year gone by. We take stock of where we are in relation to where we were a year ago. We also look at where we... Read More
HERstory – Candace J.
I was looking for an experienced, passionate and extremely knowledgeable personal trainer while a member at another gym and wasn’t successful finding anyone. One of my husband’s golf buddies highly recommended Coach Anthony because he is an outstanding results driven... Read More
Upon Further Review
We live in the south where football, especially college football, is a form of religion. Our teams have played each other in another exciting season and many of the games came down to the wire. There were numerous plays and... Read More
HERstory – Vincci W.
My long-time aspiration has always been to run a marathon but I knew that it would be difficult to do so due to knee pain after long runs. I realized that I needed to get stronger so I researched women’s training... Read More
HERstory – Kathy T.
I found Aspire for Women just as I had turned 60. I decided that I didn’t want to be a little old lady, with no balance or muscle mass, who fell and broke her hip! My husband and I are... Read More
Finding Your Focus
The summer is over and with it goes the less-caring free-living days that defined the past few months. Summer is one of the best times of year where the days are longer and the drinks are colder. Unfortunately for many... Read More
HERstory – Abby N.
I was in a rough spot in life with crippling anxiety. I could barely leave my own home and constantly had sensory overload. I was gaining weight, losing strength, and in a mental decline. My therapist recommended doing exposure therapy,... Read More
Meal Prep Made Easy – Roasted Turkey with Cauliflower Puree
Roasted turkey served with a cauliflower purée and roasted carrots. A play on the classic Thanksgiving dinner where the cauliflower purée replaces the mashed potatoes and gravy. PREP TIME: 20 Minutes COOK TIME: 60 Minutes (30 Inactive) SERVINGS –... Read More
Meal Prep Made Easy – Sweet Chili Chicken & Shrimp
Chicken and shrimp with ginger rice drizzled with Thai sweet chili sauce. Serve this dish with a side of zucchini and yellow squash. PREP TIME: 20 Minutes COOK TIME: 35 Minutes SERVINGS – Makes 5 525 Calories, 58g Protein,... Read More
Meal Prep Made Easy – Stuffed Peppers
Bell peppers stuffed with hamburger, zucchini, mushrooms, and rice. This meal provides a great way to hide vegetables to where they are nearly unnoticeable. PREP TIME: 10 Minutes COOK TIME: 30 Minutes SERVINGS – Makes 5 594 Calories, 39g... Read More
Meal Prep Made Easy – Shredded Pork & Sweet Potatoes
This dish is one of the easiest you will make. The sweet potatoes & green beans take no more than 25 minutes and the pork cooks in the crock pot so you don’t have to spend much time in the... Read More
Meal Prep Made Easy – Chicken Burrito Bowls
Adobo marinated chicken with peppers, cilantro lime rice, and pico de gallo. A dish full of flavor and one that reheats extremely well. A great post-workout meal. PREP TIME: 60 Minutes COOK TIME: 35 Minutes SERVINGS – Makes 5... Read More
Meal Prep Made Easy – Brazilian Chicken Stroganoff
This is the Brazilian version of of the classic stroganoff dish. It contains chicken and mushrooms in a wine and cream sauce and served over rice instead of noodles. PREP TIME: 20 Minutes COOK TIME: 60 Minutes SERVINGS –... Read More
Struggle Bus Blues
I work at Aspire Personal Training for Women 5-6 days per week for about 7 hours each day. I work from 6am to 12pm each of those days with not much variation from week to week. This is the very... Read More
Meal Prep Made Easy – Meatballs in Bolognese
Meatballs made from 85/15 ground beef served with homemade bolognese sauce made with fresh basil, parsley, carrots, and celery. PREP TIME: 25 Minutes COOK TIME: 50 Minutes SERVINGS – Makes 5 617 Calories, 43g Protein, 30g Carbs, 36g Fat... Read More
The 9/2/1 Rule of Intensity
We move faster than ever before from day to day. We demand a lot of ourselves in many facets of our lives. We cannot maintain a high intensity in every area all of the time. We need to strategically think about... Read More
HERstory – Yolanda J.
Since taking my first steps, dance had been an integral part of my life. Enrolled in dance classes at a young age, I embraced the art form with enthusiasm. As I grew older, my love for dance only deepened, leading... Read More
Perfect Just the Way You Are
Step 1…Set a goal or goals Step 2…Devise a plan for meeting your goals Step 3…Begin training and changing your nutrition Step 4…Meet your goals Now that all sounds easy but even when we are trying to be perfect that... Read More
HERstory – Shreya K.
I had been working out at home for nearly a year, but I always felt like I was missing something and lacked motivation. I find big gyms scary and less inspiring, and I don’t like machines either. My friend introduced... Read More
Meal Prep Made Easy – Chicken Lettuce Wraps
Ground chicken cooked with Asian flavors and eaten with shred- ded carrots and bean sprouts in a romaine lettuce leaf. Served with a peanut sauce. PREP TIME: 5 Minutes COOK TIME: 20 Minutes SERVINGS – Makes 4 406 Calories,... Read More
Meal Prep Made Easy – Loaded Meatloaf & Green Beans
Meatloaf made with 85/15 ground beef, stuffed with onions and carrots, served with a side of green beans and garlic parmesan potato wedges. PREP TIME: 20 Minutes COOK TIME: 60 Minutes SERVINGS – Makes 5 684 Calories, 48g Protein, 46g Carbs,... Read More
How to Lose Body Fat…the RIGHT Way!
There are MANY ways to go about losing body fat. Here is what we at Aspire PT for Women subscribe to as the blueprint… Be in a calorie deficit. Eat adequate protein. Eat mostly whole food that... Read More
HERstory – Kim K.
Prior to joining Aspire, I was thrust into a devastating life event. I lost a very important and special person in my life due to mental illness. This event brought me to my knees…I needed to find a way to... Read More
Meal Prep Made Easy – Balsamic Chicken & Roasted Vegetables
Balsamic marinated chicken served with red potatoes and cherry tomatoes as well as balsamic roasted vegetables. A flavorful, low calorie meal option which provides more than a serving of vegetables. PREP TIME: 40 Minutes (30 Min. Inactive) COOK TIME: 40... Read More
Yes, you are a ROLE MODEL
Getting to the gym on a consistent basis is easy for some and harder for others. No matter which side of the fence that you fall on just know that coming to the gym at all makes you a role... Read More
Meal Prep Made Easy – Hamburger & Sweet Potato Fries
Hamburger patties made from 85/15 ground beef served with fresh tomato slices, romaine lettuce, and a side of sweet potato fries. PREP TIME: 30 Minutes COOK TIME: 35 Minutes SERVINGS – Makes 5 671 Calories, 47g Protein, 38g Carbs, 36g Fat... Read More
HERstory – Amanda J.
I’ve been training with Coach Anthony for over 13 years. When he told me that he was opening his own place I knew that I would follow him because of his enthusiasm, drive, and knowledge of health and fitness. Patience... Read More
Meal Prep Made Easy – Coconut Chicken Curry
Chicken and red bell peppers in a coconut curry sauce served over roasted spaghetti squash. A low calorie, cheap meal option that packs a lot of flavor and variety. PREP TIME: 10 Minutes COOK TIME: 1 Hour (40 Minutes Inactive) PER... Read More
Meal Prep Made Easy – Sweet Potato Breakfast Hash
Sausage and sweet potatoes cooked with onions and garlic and served with a side of eggs. A calorie dense breakfast option to help you start off your day. PREP TIME: 10 Minutes COOK TIME: 20 Minutes PER SERVING – MAKES 5... Read More
Aspire Back Health Sequence
As so many of us know, our backs control our lives and most of us have experienced back pain in some form or another. The second that our back feels in any way strange then that is all that we... Read More
Let’s Build Some Muscle
I cannot tell you how many times I’ve heard someone tell me that they want to build muscle and lose fat. It has become almost the standard response to “What are your health and fitness goals.” The truth is that... Read More
HERstory – Ashley U.
Kierstan, a close friend of mine, had joined Aspire about a month earlier when she suggested that it would be a good fit for me. I had started revamping my nutrition earlier in the year, so I was ready to... Read More
Practice Makes Permanent
Most of the time that we hear the phrase “Practice Makes Perfect”, we immediately think of how beneficial consistently practicing any skill will be to our overall ability to perform it. Many of us have at some time in our... Read More
WATCH What You Wear
Wearable watches and other technology has taken over the health and fitness industry. Using it seems like a great idea on the surface but be careful that you aren’t using it the wrong way. The idea of having a piece... Read More
Everybody Really CAN Be a Winner
Many of us have experienced throughout our childhood into our adult lives that there will always be a winner and a loser. In just about everything that we’ve done we knew early on that sometimes you are the nut and... Read More
Vacation…Don’t Trip!
This past Mental Health Week vacation taught me a lot about my health and fitness journey. There are a lot of pitfalls that come along with going on vacation and navigating them can and will be tough. For starters, we... Read More
You Don’t Have to ‘Weight’ on Progress
Here at Aspire Personal Training for Women, we pride ourselves on being able to train pretty much anyone who walks into the gym. We can easily do this by simply progressing (making harder) or regressing (making easier) any exercise that... Read More
HERstory – CJ N.
For a good portion of my adult life I was an athlete. About 5 years ago my world turned upside down and I got “lifed on”. My health suffered under the weight of responsibilities and I turned to wine and... Read More
It Takes a Village
Most of us have heard the following saying, “It takes a village to raise a child.” Well I bet you didn’t think that it could apply to your health and fitness goals as well. At Aspire Personal Training for Women... Read More
HERstory – Mindy N.
I worked out with Anthony about 12 years ago. He helped me lose all of my baby weight. From there, a series of job changes, residential moves and an active daughter kept me working out but my results were just... Read More
In Pain, No Gain
Working out and either getting or staying in shape is a lifelong endeavor that is littered with the chance of injury. During this long and winding journey we are bound to come across dozens if not hundreds of pieces of... Read More
HERstory – Sherry S.
I had been working out at a cross fit style gym, but found that after a knee injury and surgery that it was no longer a good match for me. After a few months of recovery, I was gaining weight,... Read More
Burn Baby Burn – Metabolism Simplified
Over the course of our lives we have heard so many things about our metabolism. This has left us in a very confused state where logic has gone completely out of the window. Let’s take a trip back in time... Read More
HERstory – Cecy R.
“I am learning to enjoy the pace of the process” Coming to Aspire all started as simply an attempt to look good on my wedding day. I never anticipated it would turn into an introspective life journey. Patience has definitely... Read More
Rebooting Your Workout Routine
Working out in and of itself is hard for most people who attempt to do it on a regular basis. We have the best of intentions when it comes to getting into the gym and getting a good workout but... Read More
Obesity: We Can’t Get Out of Our Own Way
Many of us are well aware that there is an obesity epidemic in the United States. Starting with the adults and moving on down through the kids, the problem has gotten way out of hand. Many people have come up... Read More
You Sore About That?
Whether you are beginning your journey toward achieving your fat loss goals or are an “experienced” exerciser trying to get back into a groove, becoming sore can and will be a part of your life. Technically it is called D.O.M.S.... Read More
HERstory – Wendy J.
“Aspire is my fitness partner” A desire to see change in my body led me to want more. I have tried different fitness programs and although I saw some results, it wasn’t ENOUGH. My body after having children had... Read More
How Much Do You Invest in Yourself?
Your investment in your health and fitness can be seen much the same way as your financial investing but with the opposite levels of risk. Investing your money wisely is something that I am sure we’ve all been told will... Read More
Change Your Focus…Change Your Results
At the beginning of any health and fitness journey it is easy to focus on the goal. But I challenge you to change your focus to the actions needed to reach the goal and watch your results change as a... Read More
Pre & Post Workout Nutrition
We often get asked “What should I eat before or after my workouts?”. First, fueling your body with the right nutrients prior to exercise will give you the energy and strength you need to perform better. After your workouts consuming... Read More
How Good is Your Fitness Credit?
We live in a very financially interesting time to say the least. Due to past decisions by the country as a whole, it is much more difficult for people to have credit extended to them. But what if there was... Read More
HERstory – Who’s Next?
If you can answer the following four simple questions then you are a great candidate for being the next APTW HERstory: WHAT BROUGHT YOU TO ASPIRE? WHAT WAS YOUR SECRET TO SUCCESS? HOW HAVE YOU MAINTAINED YOUR MOTIVATION DURING THIS... Read More
InBody for the Win?
The InBody machine is designed to give us valuable information to use to help us along our health and fitness journeys. But that message has somehow gotten a little lost over the years…time to clean it up. First, it should... Read More