What should I expect in my First Training Session?
Your first training session is all about me getting to know you! We will review and discuss your completed Health History Questionnaire, activity history, and any limiting physical conditions/medical concerns you have. This information is crucial for me to create a safe and effective exercise program for you. (A physician’s release is sometimes required before we can start an exercise program together). Most importantly, we will discuss your motivation and goals for training. I will conduct the following fitness assessments:

• Blood Pressure,
• Resting Heart Rate
• Body-Fat Testing
• Height, Weight, and Body Measurements

Fitness assessments provide a starting point for your program, as well as a way for us to track your progress towards your goals. Lastly, each client receives a food journal at the end of her first session to fill out for a few days, and bring to our next session. This information allows me to provide nutritional guidance that will support your workout efforts and lifestyle transformation to becoming the new, sleek, strong YOU!!!

Will I get “bulky” lifting weights?
This is probably one of the most common and most destructive fitness “myths” women hear and believe out there!!! For the most part, women’s hormonal environment simply does not support the ability to get “big and bulky.” While a small population of women may naturally produce more testosterone, which would result in a “more masculine” appearance, the chances of you fitting into this category are extremely rare!!! As for overly developed female body builders…unfortunately the use of Anabolic steroids is the most likely reason behind these females’ masculine physique. On the positive side, regular strength training (2-3 times a week) has extraordinary benefits for women’s health and body!!! Strength training will help women gain lean muscle tissue, and the more lean muscle tissue you have, the harder your metabolism has to work, which means you burn more calories throughout the day!!! And, lean muscle is more compact than fat tissue, so you will look smaller in your clothes and lose inchesJ  Last, but certainly not least, regular weight training helps increase bone density, which is incredibly important as losing it is a natural part of the aging process.

How can I get rid of my “tummy”?
Unfortunately ladies, we cannot “spot reduce” any fat from our “tummies, hips, thighs, booties” or any other parts of our bodies just through any one particular exercise. While there are numerous misleading fitness gimmicks, machines, DVDs etc…out there promoting this myth, these techniques simply won’t get you results by their use alone. Your body simply will not readily access fat stores from a specific area, i.e. your “tummy” just from isolating it with light weight or isolated exercise movements. But, a great way to lose fat, look smaller, and transform your body is by weight training with Compound Exercises!!! Rather than focusing on isolated movements like triceps kickbacks for the back of your arms or crunches for your stomach, doing COMPOUND EXERCISES will work lots of your muscles at the same time, and therefore burn more calories, and thus more fat!!!  Get more bang for your buck with some of these compound exercises -  pushups, squats, triceps bench dips, lunges, etc…These exercises will help you burn more calories, build lean muscle tissue, and get results faster!!!  

Should I exercise every day?
While there are so many benefits to regular exercise, i.e. 3 to 5 days a week of cardio, depending on your intensity, and at least 2 to 3 days of strength training a week, there is truth to the saying you can have “too much of a good thing!!!” I live by the same philosophy that I teach my clients and that is - Everybody needs at least one day a week of rest to ensure balance, prevent burnout and injury, and most importantly to allow your body, mind, and soul time to recover and replenish after all of your hard work.

For individual questions, please email me at Ashley@ashleyfitness.com