Aspire to Coaching

Aspire to Coaching

Aspire To Coaching is a whole human coaching company that provides coaching services and educational

Photos from Aspire to Coaching's post 07/13/2023

πŸ”₯ Supercharge Your Performance! πŸ”₯
Whether you're an aspiring pro or a dedicated fitness enthusiast, tracking your workouts, weights lifted, and other data can make a world of difference in your performance. Let's dive in and discover why it's a game-changer!

By keeping an eye on your progress, you unlock valuable insights into your training. 🧐

You'll start noticing patterns and trends that reveal what works best for you

Is it heavy lifting or higher repetitions?

Longer rest periods or shorter bursts of intensity?

Analyzing your data helps you fine-tune your training plan for maximum effectiveness 🎯

Not only that, but tracking your progress allows you to celebrate your achievements along the way. πŸŽ‰

There's nothing quite like looking back at your records and seeing how far you've come! It's a powerful motivator that boosts your confidence and keeps you fired up for future goals.

But here's the best part: monitoring your progress empowers you to make informed decisions and make necessary adjustments to your training. πŸ“ˆ Stagnation is the enemy of progress, but with your data in hand, you can identify areas that need improvement and set new goals that push you further

So, are you ready to supercharge your performance? Join our Triple Threat Thursday newsletter (link in bio) to receive exclusive training tips, workouts, and become part of a growing community of athletes like you! πŸ’ŒπŸ‹οΈβ€β™€οΈ

Let's crush our goals together and unleash our full potential!

Remember to track not only your workouts but also other factors like sleep, nutrition, and recovery. Utilize training journals, apps, or spreadsheets to make progress monitoring a breeze

Together, we'll go the extra mile and achieve greatness! πŸ’₯

07/13/2023

πŸ’₯ Pro Tip Alert! πŸ’₯ I've got an awesome tip for you that will add a whole new dimension to your workouts!

Here it is: train in different planes of motion. 🌟

Let's dive into why incorporating lateral, rotational, and diagonal movements can supercharge your performance:

πŸ”€ Muscle Variety: Training in different planes of motion allows you to target muscles from various angles. By adding lateral lunges, rotational med ball slams, or diagonal cable chops, you'll engage muscles that might be neglected in traditional exercises

βš™οΈ Functional Strength: Life doesn't happen in a straight line, right? By training in different planes, you're building functional strength that translates to real-life movements. From reaching for items on high shelves to twisting to grab something behind you, your body will be prepared for anything life throws at you

🌈 Exciting and Effective: Let's be honest, monotony can kill motivation. Adding variety to your workouts keeps things fresh, exciting, and prevents the dreaded plateau. Plus, it challenges your body in new ways, igniting new growth and improved performance

How can you incorporate different planes of motion?

πŸ‘‰ Try lateral lunges to target your inner and outer thighs, glutes, and hips. It's a fantastic exercise to increase hip mobility and strengthen your lateral movement

πŸ”„ Incorporate rotational med ball slams or wood chops to fire up your core and oblique muscles. These dynamic movements mimic real-life twisting motions and boost your rotational power

↗️ Explore diagonal cable chops to engage your upper body, core, and stabilizer muscles. This movement enhances coordination, stability, and strengthens the muscles used during diagonal movements

Ready to unleash the power of different planes of motion?

Join our Triple Threat Thursday newsletter (link in bio) to receive exclusive training tips and workouts that incorporate these game-changing techniques

You'll join a thriving community of individuals like you, determined to elevate their performance

07/12/2023

I've got a secret weapon that will transform your recovery game and supercharge your performance!

Introducing: active recovery. πŸ’ͺ

Let's dive into why incorporating active recovery will be a game-changer for you:

🌬️ Aid in Recovery: Active recovery involves engaging in light, low-impact activities on your rest days. This gentle movement promotes blood flow, which helps flush out metabolic waste and deliver oxygen-rich blood to your recovering muscles

πŸš΄β€β™€οΈ Enhance Overall Fitness: Active recovery doesn't just help you recover; it also contributes to your overall fitness level. You're giving your body the chance to move, strengthen different muscle groups, and improve cardiovascular health

⚑️ Prevent Stagnation: Adding active recovery to your routine keeps you in the game without burning out. It allows you to stay active while giving your body a break from intense training. It's all about finding that sweet spot between pushing yourself and giving your body the rest it needs

🌳 Mental Refreshment: Let's not forget about the mental benefits! Active recovery gives you an opportunity to enjoy the great outdoors, explore new activities, and recharge your mind. It's a refreshing break from the intensity of your regular workouts and helps you maintain a positive mindset

How can you incorporate active recovery?

πŸŠβ€β™‚οΈ Swim laps at your local pool, focusing on easy, relaxed strokes to get your body moving and promote blood flow

πŸšΆβ€β™€οΈ Go for a leisurely hike in nature, enjoying the scenery while giving your muscles a gentle workout

πŸš΄β€β™‚οΈ Hop on your bike and enjoy a casual ride around your neighborhood or try a scenic cycling route

πŸ§˜β€β™€οΈ Embrace the calmness of yoga or gentle stretching exercises to promote flexibility and improve mobility

Are you ready to incorporate active recovery into your training routine?

Join our Triple Threat Thursday newsletter (link in bio) to receive exclusive training tips and workouts that include active recovery strategies. Unlock the power of recovery and join our community of individuals dedicated to maximizing their performance

Photos from Aspire to Coaching's post 07/12/2023

πŸ“£πŸ’ͺLooking to add some excitement, improve performance, and unlock new gains? Let me introduce you to a game-changing technique: Tempo Training! πŸ‹οΈβ€β™€οΈβœ¨

πŸ•’ Tempo training involves controlling the speed of each rep, focusing on slow and controlled movements to increase time under tension and stimulate muscle growth

It's all about maximizing your potential and taking your training to the next level! πŸ’₯πŸ’ͺ

πŸ”¬ Research shows that by prolonging the time your muscles spend under tension, you can ignite greater muscle activation and promote muscle hypertrophy. That means more gains and stronger muscles! πŸ’ͺπŸ“ˆ

πŸ’‘ But tempo training is not just about muscle growth. It also improves your muscle control and coordination, helping you perform at your best and stay injury-free. Plus, it adds variety to your workouts, keeping things exciting and preventing those dreaded plateaus! πŸ”„βš‘οΈ

⚑️πŸ’₯ Here's the exciting part: You can boost your strength and power too! By manipulating the tempo, you can enhance your force production and explosive power, taking your performance to new heightsπŸ’₯πŸ’ͺ

⭐️ Are you ready to join the Tempo Training revolution? Join my Triple Threat Thursday newsletter (link in bio) to get exclusive training tips, workouts, and be a part of our growing community of like-minded individuals supercharging their performance!

Together, we'll achieve greatness! βœ¨πŸ™Œ

πŸ‘‰ Don't miss out on this incredible opportunity to supercharge your training. Click the link in my bio, join the newsletter, and let's reach new heights together! πŸ’ͺπŸ“§

Photos from Aspire to Coaching's post 07/11/2023

πŸ“£ Boost Your Performance with Progressive Overload! πŸ’ͺπŸš€

Looking to take your training to the next level? I've got a pro tip that will have you crushing your goals. It's time to prioritize progressive overload! πŸ‹οΈβ€β™€οΈ

Progressive overload is all about gradually increasing weights, reps, or intensity to keep challenging your body

Here's why it's a game-changer:
βœ… Muscle Hypertrophy: By consistently overloading your muscles, you activate satellite cells, triggering muscle growth

βœ… Strength Gains: Want to get stronger? Progressive overload is your secret weapon. By pushing yourself beyond your comfort zone, you force your muscles to adapt and become more powerful πŸ’ͺ

βœ… Performance Enhancement: Whether you're sprinting, jumping, or lifting, progressive overload is key. It improves power, speed, endurance, and overall performance πŸƒβ€β™€οΈβš‘οΈ

βœ… No More Plateaus: Our bodies are smart and efficient. Without progressive overload, gains plateau. But by constantly challenging yourself, you break through those plateaus and keep making progress. Goodbye, stagnation!

Want more? Join my Triple Threat Thursday newsletter! πŸ’ŒπŸ“š

You'll get exclusive training tips, workouts, and become part of a vibrant community committed to supercharging their performance

Trust me, you won't want to miss out! Link in bio πŸ”—

Let's take your performance to new heights together! Embrace progressive overload and watch yourself become the athlete you've always dreamed of being. πŸŒŸπŸ’―

Photos from Aspire to Coaching's post 07/10/2023

πŸ”₯ Supercharge Your Performance with Isometric Exercises! πŸ’ͺπŸ’₯

These static holds like planks or wall sits can add variety, improve performance, and keep your training exciting and effective

Let me break it down for you:
βœ… Stability Boost: Isometric exercises challenge your ability to stabilize and maintain proper posture. They work your core muscles like never before, leading to better balance and control during dynamic movements

βœ… Connective Tissue Strength: Isometrics target your tendons, ligaments, and other connective tissues. By incorporating these exercises, you're not just building muscle; you're fortifying your entire musculoskeletal system. It's like giving your body an extra layer of resilience

βœ… Muscular Endurance: Want to push your limits and go the extra mile? Isometric holds are the way to go. They help improve your ability to sustain force output over extended periods, so you can crush those long workouts and endurance challenges

βœ… Time-Efficient Training: One of the best parts about isometric exercises? You can do them anytime, anywhere, without needing fancy equipment. They're a time-efficient way to add intensity to your workouts and target specific muscle groups

So, are you ready to supercharge your performance? Join me on this exciting journey! Make sure to click the link in my bio and sign up for my Triple Threat Thursday newsletter

By doing so, you'll gain access to exclusive training tips, workouts, and join a growing community of like-minded individuals ready to take their performance to new heights!

Let's do this together! πŸ’ͺπŸš€

07/09/2023

Ready to take your training to new heights?

Introducing: periodization. πŸ“ˆ

Let's dive in:

πŸ’ͺ Optimize Progress: By dividing your training into specific phases, you can strategically manipulate variables like volume, intensity, and recovery

πŸ‹οΈβ€β™‚οΈ Targeted Focus: Each phase of periodization has a specific focus. During the high-volume phase, you'll be building endurance and promoting muscular growth. In the strength-focused phase, you'll focus on heavy lifts to maximize strength gains. And during the recovery phase, you'll give your body the rest it needs

βš–οΈ Balance and Injury Prevention: Periodization helps strike a balance between pushing your limits and allowing adequate recovery. This balance is crucial to prevent overtraining and reduce the risk of injuries. It's about working smarter, not just harder

πŸ’₯ Excitement and Long-Term Commitment: Each phase brings a new challenge, a new focus, and keeps your training experience fresh and exciting. It's a sustainable approach that will keep you motivated and committed to your long-term fitness journey

How can you incorporate periodization?

πŸ“† Plan your training into distinct phases, alternating between high volume, strength-focused, and recovery periods. You can tailor these phases based on your goals, schedule, and personal preferences

πŸ“‰ Gradually increase the intensity and volume during the high-volume phase, challenging your muscles with more reps and sets

πŸ‹οΈβ€β™€οΈ Transition to the strength-focused phase, where you'll focus on heavy lifts and compound exercises to build strength and power

πŸ’†β€β™‚οΈ Embrace the recovery phase and prioritize rest and active recovery. Your body needs time to adapt and grow. Don't underestimate the power of recoveryβ€”it's an essential component of progress

Are you ready to revolutionize your training with periodization?

Join our Triple Threat Thursday newsletter (link in bio) to receive exclusive training tips and workouts that incorporate periodization techniques. Get ready to unlock your full potential and join our community of individuals dedicated to supercharging their performance

Photos from Aspire to Coaching's post 07/09/2023

πŸ”₯ Enhance Your Performance with Unilateral Exercises! πŸ’ͺπŸ‹οΈβ€β™€οΈ
By targeting one side of your body at a time, like single-leg squats or one-arm rows, you'll supercharge your gains, improve muscle imbalances, and unlock your full potential!

Here's why it works and how you can get started:
🎯 Addressing Muscular Imbalances: Unilateral exercises help correct any imbalances between your left and right sides. Say goodbye to strength discrepancies and hello to better performance and injury prevention!

πŸ‹οΈβ€β™€οΈ Functional Strength & Stability: Unilateral movements boost your core stability and functional strength. You'll conquer sports-specific movements and everyday activities with greater ease. It's a win-win!

πŸ’ͺ Improved Range of Motion: Unlock greater joint flexibility and mobility with unilateral exercises. Whether it's your hips, shoulders, or knees, you'll improve your overall movement and feel more fluid on and off the field

πŸ’₯ Engaging Stabilizer Muscles: Strengthen those often-neglected stabilizer muscles! They play a crucial role in joint stability and injury prevention. Unilateral exercises activate them like no other, giving you a rock-solid foundation

Ready to level up your training? Join me for Triple Threat Thursday! πŸ“§πŸ’₯ Subscribe to my newsletter (link in bio) and become part of our growing community

Get exclusive training tips, workouts, and join others who are supercharging their performance

Let's do this together! πŸ’ͺ✨

07/04/2023

πŸ’₯ Pro Tip Alert! πŸ’₯
I've got an awesome tip for you that will add a whole new dimension to your workouts!

Here it is: train in different planes of motion

Let's dive into why incorporating lateral, rotational, and diagonal movements can supercharge your performance:

πŸ”€ Muscle Variety: Training in different planes of motion allows you to target muscles from various angles. By adding lateral lunges, rotational med ball slams, or diagonal cable chops, you'll engage muscles that might be neglected in traditional exercises

βš™οΈ Functional Strength: Life doesn't happen in a straight line, right? By training in different planes, you're building functional strength that translates to real-life movements. From reaching for items on high shelves to twisting to grab something behind you, your body will be prepared for anything life throws at you

🌈 Exciting and Effective: Let's be honest, monotony can kill motivation. Adding variety to your workouts keeps things fresh, exciting, and prevents the dreaded plateau. Plus, it challenges your body in new ways, igniting new growth and improved performance

How can you incorporate different planes of motion?

πŸ‘‰ Try lateral lunges to target your inner and outer thighs, glutes, and hips. It's a fantastic exercise to increase hip mobility and strengthen your lateral movement

πŸ”„ Incorporate rotational med ball slams or wood chops to fire up your core and oblique muscles. These dynamic movements mimic real-life twisting motions and boost your rotational power

↗️ Explore diagonal cable chops to engage your upper body, core, and stabilizer muscles. This movement enhances coordination, stability, and strengthens the muscles used during diagonal movements

Ready to unleash the power of different planes of motion?

Join our Triple Threat Thursday newsletter (link in bio) to receive exclusive training tips and workouts that incorporate these game-changing techniques

You'll join a thriving community of individuals like you, determined to elevate their performance

πŸ”₯ Don't miss out!

11/10/2022

Mom guilt has become a real thing in our society, but as prevalent as it all may seem, here’s the thing that no one acknowledges about it:

It’s kind of a sham.

And as my friend Raena Joy likes to point out: the idea of doing it all is also a sham.

It’s all a sham because it’s not really helping or serving anyone - on an individual or societal level.

β€œBut Bridget, you’re not a mother. You have no idea how something like motherhood can be so impactful on a person’s life.”

You are absolutely right about that.

And while I’m not a mother, I have witnessed the impact of mom guilt on many people in my life: friends, family, neighbors, clients. And as a coach, I know research shows that feeling guilty does nothing for changing our behavior. Instead, it gives more power to the part of the brain that seeks gratification - and we all know where that vicious cycle leads.

It leads us down a road where we trade realizing our health, performance, or overall life potential for empty dopamine hits.

I also know that no amount of empathy or knowledge can replace lived experience.

And that is one of many reasons why I had Certified Holistic Health Coach and busy mom of two boys, Ali Naglee on the show today.

Ali understands the frustration of feeling like there is more out there and overwhelming feeling of not knowing where to turn to first.

But she also understands that learning how to make small, healthier choices for you and your family will cause a ripple effect beyond measure in all of your lives.

That’s her mission in working with clients, especially busy moms: provide them with the tools necessary to feel in control of their health and happiness for when things are good and when they get thrown a curveball.

Here’s a brief overview of the episode:

[02:29] Ali’s background and how her own journey through motherhood led her to coaching

[07:55] Being a role model of self-care to our children

[17:55] How to create a work-life balance

[20:45] The misconception of balance and the importance of having a season mentality when looking at your life

[25:00] Values and how Ali lays the foundation with her clients

[34:32] Embracing challenges and struggles and how Ali helps clients navigate obstacles

[46:24] Ali’s 5-Day Reset program

[60:02] The importance of self-care when it comes to our health and fitness

[70:23] Eating healthy doesn’t mean you’re going to be starving yourself or that you can’t eat delicious and comforting foods

Head over to your favorite podcast platform to listen to the whole episode now.

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