Ashley Frame

07/05/2021

MARATHON ROW INCOMING

Join us this Monday 10th at 12:30 as .fitness and I row a different kind of marathon. 26.2 miles on a Concept2 Rower!!

Row Row Row ya rower for a good cause! 😆

Come by, say hello and show us support to help us give back to an amazing charity

We will be taking cash donations so anything you can spare is massively appreciated. Or you can still donate by visiting the link in our bios ❤

We are now just 9 weeks out from our Ultramarathon on Saturday 17th July 😱

Watch out for more big challenges in the meantime 👀

03/05/2021

CHALLENGES UPDATE:⁣
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Our 106KM Ultra Marathon is just 10 weeks away!⁣
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We have already signed off 11 weeks of 21 weeks training since signing up for the run⁣
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We are now heading into Ultra Marathon territory with some crazy distances to cover before race day on July 17th 📆⁣
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In the upcoming weeks we will complete some other very big challenges to continue fundraising for and here is what we have in store...⁣
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🗓 Marathon Row - Monday 10th May, 12:30pm ⁣
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🗓 Marthon Ski Erg - TBC ⁣
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🗓 Marathon Assault Bike - TBC⁣
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I guess we felt we weren't doing enough already 💁‍♂️🤣⁣
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You can find myself and .fitness on the 2nd floor at .fitness hours or something like that ☠⁣
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We will have a bucket so any spare sterling you can throw our way for Macmillan would be appreciated ⁣
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Alternatively, you can still donate by visiting the links in our bios⁣
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All of the donations so far have been incredibly generous and we appreciate them so much. And every single ones encourages us to train harder for race day!⁣
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We hope to see you passing by to show your support on Monday ⁣
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And watch out for the other dates to be confirmed very soon 😃⁣

08/04/2021

Just a post to show my love and appreciation ❤... to anyone that has supported me or any other coach over this past year 🙏⁣
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Thank you anyone who has sent an encouraging message or liked and shared my content!⁣
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Although there have been many negatives over the year, it's also been amazing to witness other coaches and small businesses adapt and thrive in these uncertain times 💯⁣
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It's been inspiring to see the way my clients have adapted at home to make sure they still get incredible results 💪⁣
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This last year has made us stronger and it's made us all realise that when certain things are taken away from us, we can still perform and achieve remarkable things⁣
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Once again it's time to get excited as the gyms re-open in 4 days - Monday the 12th🗓👀⁣
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I'm here to help if you require any support 🙂 please get in touch!⁣
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26/03/2021

Don't get too hung up by the number on the scales!⁣
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All too often we over-use our scales. We stand on them every couple of days and don't often see enough of a substantial change in the result⁣
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This is because bodyweight fluctuates so much based on all of the factors in the image above!🤓⁣
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The way I work with my clients is simple - ⁣
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If the goal is fat loss, we weigh in every 2 weeks on the same day and at the same time. This is when we have woken up, been to the loo and before any food or drink. This two week window allows enough time to see a true change in bodyweight✅⁣
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If the goal is to gain muscle mass, we weigh in every 4 weeks. We still like to do this on the same day and time ideally. 4 weeks gives enough time to grow lean muscle tissue through high volume resistance training and eating in a calorie surplus💪⁣
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However, the biggest measure of progress for every one of my clients is through photos⁣
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We take photos every 4 weeks🗓⁣
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This is a far more rewarding measure of progress as we get to actually see with our eyes 👀 all of the hard work that's gone into making amazing changes to the body⁣
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So, try using your scales less! Don't be disheartened when the number doesn't change loads. The process requires alot of time, consistency and hard work

16/03/2021

Here's 's progression over the last 8 weeks 👊⁣
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Ryan's current goal is to pack on some size ⁣💪
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What's cool about Ryan's progress over the last 8 weeks is how much body fat he has lost whilst being in a substantial calorie surplus!😲
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We currently have Ryan eating 750 calories above his maintenance calories per day⁣
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These impressive changes in his physique have been achieved by:⁣
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Sticking to his strength training plan, 5 days a week✅⁣

Consistency is key!!⁣!

Super high protein diet✅⁣
Very low fat✅⁣
Plenty of carbs ✅⁣
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We are now ramping up the intensjty of Ryan's workouts over the next 4 weeks⁣
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We plan to burn even more bodyfat through lots of high intensity training before we move back onto strength training in mid April 🏋‍♂️⁣
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Roll on 12th April for some heavy lifting!!!🥳⁣

04/03/2021

The 4x4x48 challenge by ⁣
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🗓This Saturday at 4am will commence the first 4 mile run of 12, totalling 48 miles In 48 hours! ⁣
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Myself and will be taking part in this challenge to raise money for ⁣
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I appreciate any donations or shares to spread the love ❤🙏 if you would like to leave a donation, visit the link in my bio ⁣
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As well as fundraising for this amazing charity, I am taking on challenges like this one this year to see what I am actually capable of!⁣
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We spend alot of time in our comfort zones and not much time outside of them...⁣
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Many of us don't know what we can actually achieve and I am excited to see what I am capable of doing both physically and mentally ⁣
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I also hope that in doing these challenges I inspire others to challenge themselves and do amazing things! 👊⁣
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I will be posting regular updates of how it's all going and probably lots of updates on the pain that I am experiencing 😅 ⁣

03/03/2021

02/03/2021

That's just 8 weeks progress!! 🔥⁣
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Stef has achieved all of this at home without a gym. No excuses, just hard work and determination! 👊💪⁣
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We are 1 stone down ⬇️⁣
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Muscle and confidence is up ⬆️⁣
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And this is just the beginning of Stef's amazing results! Watch this space for the next part of her transformation 😃

15/02/2021

Having previously never ran more than 13 miles before, and with less than 6 months to prepare, myself and  have decided to tackle a 106km run in North Yorkshire on the 17th of July in just 1 day 😅⠀
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That's 65.8 miles - which is equivalent to 2.5 marathons! 😮🤯☠ send help!!⠀
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This is to raise money for the amazing Macmillan Cancer Support charity🙏⠀
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In doing this, our aim is to inspire other people to push themselves to challenge their own limits and at the same time help out an incredible charity that works to save the lives of others⠀
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In preparation for the 106km run, on March 6th we will take on the David Goggins 4x4x48 challenge -  running 4 miles, every 4 hours for 48 hours. Watch this space for regular updates over those 2 days as we take on the biggest running challenge either of us has faced so far!!🏃‍♂️🏃⠀
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We plan to take on other big challenges in the build up to race day in July!⠀
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The 106km Ultra Marathon will be the biggest challenge of my life personally and I'm both excited and nervous but can't wait to get out there and complete it. The sky is the limit in terms of what we humans are capable of physically and I have some big plans for the future!! 👊⠀
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I would be very grateful if you could help out and donate. Every little really does help amazing charities like Macmillan Cancer Support⠀
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You can donate by visiting the Just Giving link in my bio😃⠀
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At the very least, like, save and share our journey to help us reach our targets and spread love and awareness for Macmillan Cancer Support. Your support is greatly appreciated 🙏

11/02/2021

Training can be aerobic or anaerobic and we all use both methods in our own training everyday✅⁣
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In aerobic exercise, which is steady and not too fast, the heart is able to supply enough oxygen to the muscles. Aerobic training improves cardiovascular fitness🏃🏿‍♀️🏃‍♂️⁣
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Anaerobic exercise is performed in short, fast bursts where the heart cannot supply enough oxygen to the muscles. Anaerobic training improves the ability of the muscles to work without enough oxygen when lactic acid is produced 🥵⁣
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Examples of aerobic exercise are anything from hiking, swimming, running and cycling to daily tasks like gardening and hoovering⛹‍♀️🚴‍♀️🤸⁣
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Examples of anaerobic exercise are sprinting, HIIT, weight lifting, plyometric and isometric training🏋‍♂️🏋⁣
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Aerobic training is great for your cardiovascular health. It's also amazing for your mood, mental health, flexibility, weight control, and reduces the risk of diseases!!⁣
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Anaerobic exercises, by contrast, are great for building lean muscle mass and increasing bone density. Being strong at anaerobic exercises helps strengthen the body for aerobic workouts, and vice versa. Both types of exercises are needed for a well-rounded training plan👍

10/02/2021

📉 What are Heart Rate training zones and why use them? ❤ 📉⠀
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Heart rate zones are a way to monitor how hard you’re training. There are five heart rate zones based on the intensity of training with regard to your maximum heart rate📈⠀
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All effective workout, cycling or running plans will include different types of workouts with varying frequencies and duration! But Heart Rate Zone Training allows us to specifically change the intensity of our workouts✅⠀
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▫️Frequency = how many times you exercise per period of time, for example per week⠀
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▫️Duration = how long you exercise at a time, for example one particular day of your plan in minutes⠀
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▫️Intensity = This is where the heart rate zones come in. Your heart rate is one of the best indicators of how hard your body is actually working during a workout. Your heart rate is a number you can measure, just like frequency and duration!⠀
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We all have a personal resting heart rate, a minimum heart rate, and a maximum heart rate. And between these values are different HR zones that correspond to training intensity⠀
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There are different ways to identify your heart rate zones calculation. The simplest way is to define them as percentages of your maximum heart rate and those are the percentages you see on the first slide! %%%⠀
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🤓To use HR zone training you need to know what your maximum heart rate is. There are a variety of ways to do this but the simplest way if you are interested in trying out HR training is to subtract your age from 220...⠀
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220 - (AGE) = MHR⠀
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Heart rate zones are linked to your aerobic and anaerobic thresholds. Understanding this can really help when considering heart rate zones for your training or heart rate zone training for weight loss⠀
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In my next post I will be talking all about what aerobic and anaerobic training is so watch out for that!⠀
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📥SAVE this post and remember to use it when working out your training zones⠀
📨SHARE this post to people who it will help!⠀
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If you have any questions about Heart Rate Zone training send me DM - I'd love to help 😃

19/01/2021

THIS WEEK'S EXERCISE IS THE BARBELL HIP THRUST⠀

The Hip Thrust is single handedly the best Glute Developer on the planet!!🍑🍑
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The Hip Thrust focuses solely on the glutes. We can perform similar movements without weight by doing exercises like Glute Bridges and Single Leg bodyweight Hip Thrusts⠀
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Adding tempos and isometric holds to these exercises is a great way to build strength and mass in the glutes. In turn this will actually help strengthen your squat and deadlift as you are able to build strength, speed and power through Hip Extension💪⠀
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So, by adding Hip Thrusts to your training plan, not only will you grow big strong glutes, but you’ll notice the benefits when you’re performing squats and deadlifts too🤸⁣⠀
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If your goal is to build muscle and get stronger OR burn fat and tone up, Hip Thrusts will help you get there✅⁣⠀
If you want to make your squat and deadlift stronger, do not hesitate to add Hip Thrusts into your training!✅⠀
⁣Basically all girls and guys should be doing this movement as it helps with all of our goals!✅⠀
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-Now for the coaching queues I use for my clients when teaching them to Squat- ⁣⠀
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1) Position your back against a bench or box. Contact should be under/across shoulder blades⠀
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2) Your feet should be in a medium to wide stance so that you have a good stable base. Feet can point straight forward or out slightly but keep them planted⠀
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3) The bar should rest across your hip crease⠀
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4) Inhale to brace the core and with a Posterior Pelvic Tilt, drive your hips up towards the ceiling to force the bar upwards whilst driving your heels into the ground. Thrust up until you have reached full Hip Extension!⠀
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5) Knees should travel in line with your toes and you should feel the contraction of the glutes in the end position⠀
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6) Return the bar to the start position, either on the ground or an inch off the ground for more time under tension of the glutes⁣⠀
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Repeat these queues for your desired amount of reps ⁣⠀
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📥Save this post so you have it next time you hip thrust!⠀
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If you'd like some help with your hip thrusts send me a message 📩 or leave a comment below✏⠀
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Editing by