The best investment you can ever make is in your own health.

Why GFWA?

When you choose me as your personal trainer or health coach, I am completely dedicated to you and all aspects of your health and wellness.

My clients mean everything to me. I treasure the personal relationships I have with each client and I look forward to your joining my beloved GFWA family! I will meet you wherever you are in your journey, and together we will put in the hard work that it takes to realize your true potential.

I will believe in you and motivate you when you feel like giving up. Together we will celebrate small successes as you become stronger physically and mentally. Personal training is an investment in your health and wellness and there is no better time than right now. If you get started now, that’s one day closer to feeling really good about yourself.

Your training and coaching sessions are unique and personalized. I adapt to your abilities, goals, insecurities, habits and strengths. Commit to yourself, commit to me, put in the time, bring the effort and I promise your hard work will pay off. I offer lots of styles and methods of training and coaching. Together we will figure what you enjoy and will motivate you week after week.

Personal training and health coaching is available for people of all ages and abilities. Sessions can be private (one-on-one) or semi-private (you and a friend). Sessions vary in length and I can accommodate whatever fits your schedule and budget. We can meet in my beautiful studio, in your home, at a nearby park or virtually.

Contact me to schedule a free initial fitness consultation. During the consult we will discuss your fitness goals and any roadblocks you perceive. I can’t wait to meet you!

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Ways to Train

Your training sessions are all about YOU and I promise to make sure you are safe, supported, challenged and inspired. There are so many ways to train and together we will discover what modes work best!

All Ball

Get ready to have a ball with the All Ball workout. Big exercise ball, medicine ball, bosu ball and more. Work on strength, endurance, balance and cardio in one session. All Ball is an excellent workout that strengthens the core muscles as you target your major muscle groups as well as small stabilizers. Learn various ways to incorporate balls into your workouts and take these ideas into your daily home exercise regime.


Bosu Blast

Bosu Blast is one seriously wicked workout! Bosu stands for “Both Sides Up” so we use the ball flat side down and we also flip it around! Bosu Blast is made up of strength and cardio portions, all performed using the Bosu to really get the heart pumping. You will be pushed hard as you work your core while building muscle and losing fat. You’re guaranteed to feel super strong after a Bosu Blast workout.


Circuit Training

Circuit Training is a very effective method of training. In circuit training, we alternate working muscle groups for a specific amount of time or number of reps. Core work is an integral part of circuits, and core exercises are incorporated in the circuits. During circuit training, we will use a variety of equipment to maximize the workout effectiveness (free weights, tubes, balls, step bench, TRX and more).


Cycle Time

Indoor cycling (or spinning) is an intense lower-body cardiovascular workout made up of hill climbing and speed intervals set to your favorite music. You will be motivated to work your butt off (literally)! A cycling workout is exhilarating and will leave you feeling it from head to toe, even though the legs did all the work. This is a great mode to improve respiratory endurance.  Incorporate a 5-10 minute cycling workout into your training session.  


Get Fit Hardcore

My absolute favorite workout which will soon be yours too. A totally unique workout designed by Ashley to push you to your absolute max. This workout is as mental as it is physical. You will leave it all on the mat after a solid session of plyometrics, strength exercises and HIIT sequences. This is the ultimate (always safe) workout where anything goes.


Jumping on Your Journey

Are you just starting out on your fitness journey and you’re not sure where to begin? Recovered from an injury and getting back in the game or ready to begin a postpartum program? Let’s take the first step together. In this mode we’ll experiment with the equipment and exercises to define your baseline and build strength from there. At a safe pace you will build muscular and cardiovascular endurance which will improve your self confidence and wellness.


Tabata Body

Extremely challenging cardiovascular workout consisting of timed intervals followed by brief periods of rest. A traditional single Tabata is 8 intervals of 20-sec ON / 10-sec REST, for 4 minutes total. Your calorie burn will be maximized in a Tabata workout. This is a full-body workout which includes can be performed with a variety of strength or cardio exercises. A perfect mode for a quick and effective workout.


Total Core

Still looking for that six pack? In addition to a healthy diet, the Total Core regime is the way to find it. In order to see your six pack, we need to burn the layer of fat off of the top of it. That means hard-core cardio workouts designed to melt fat everywhere combined with heart-pumping strength workouts to get you toned.  An amazing workout that may make it hurt to laugh!


TRX-treme

An entire full-body workout on the TRX suspension system. Cardio, strength, and tons of core. TRX is totally customizable to provide a solid workout for any fitness level. The TRX is like no other mode, you will feel this from the inside out because all of the exercises involve strengthening your core to hold your balance. Use your own body weight as resistance to push, pull, lift, jump, tuck and reach.


Your Workout Your Way

Self-conscious about a particular problem area? Want to focus on it for an entire session? How about a session focused on chest and shoulders? Butt, thighs and calves? Let me know what are your trouble areas. Using a variety of training modes, we will tackle the challenge together. Remember… you can’t spot-reduce fat! Regular exercise will burn fat all over, but you can target strength improvements in specific areas.  

Pricing & Packages
Personal Training

30 minutes
1 person: $50 per session | $225 for 5-pack
2 people: $40 per session/person | $180 for 5-pack/person


45 minutes
1 person: $75 per session | $337.50 for 5-pack
2 people: $60 per session/person | $270 for 5-pack/person


60 minutes
1 person: $100 per session | $450 for 5-pack
2 people: $80 per session/person | $360 for 5-pack/person


Join me in my beautiful studio for a private session tailored to your abilities and fitness goals. I have all the equipment we need to have an exciting, challenging, effective and safe workout. There are many ways to train and we will find something you enjoy doing. I offer a 10% discount for booking 5 sessions. If you would like to train with a partner, each partner will receive 20% off of the single-person rates. Please contact me for a free tour of my studio and consult to get to know one another so that I can create a spectacular program customized just for you.


Virtual Personal Training 30

$50 per session | $225 for 5-pack
Contact me to book a one-on-one virtual personal training session. We will connect ahead of the date to discuss how I can design your session to meet your goals. Whether you have your own equipment or prefer a body weight workout, I will customize something perfect for you.


Personal Training with Accountability

$600 for 5 weeks
Are you very serious, determined and want to be held accountable to your commitments? Together we’ll define a 5-week goal and weekly mini goals as well as the specific plan for achieving success. I will provide a private and personalized web-based dashboard where you’ll complete an obstacles analysis and identify ways to minimize or eliminate any potential roadblocks along the way. In addition, you will complete a daily log to track your progress. During 1/wk training sessions and several times in between sessions, we will review progress and celebrate successes to keep motivation high. Training with Accountability includes personalized coaching on goal-setting, lifestyle changes and eliminating obstacles. Also included are 5 personal training sessions (45 minutes including both coaching & exercise), a daily log and continuous encouragement to keep you on track.


Fitness Assessment

$75 (1 hour)
A 1:1 personal fitness assessment takes about one hour and includes an evaluation of your strength, cardiovascular endurance and flexibility. The evaluation is performed strictly according to AFAA guidelines. This is an excellent way to get a baseline from which to measure your progress. You will receive a multiple-page report detailing your assessment results as well as the norms for your gender and age range. In addition, a personalized written recommendation for exercise and calorie consumption will be provided.


Fitness Challenges & Events

$100 per hour
Ready for an adventure? Join me for a unique and customized challenge involving a variety of sport, agility, speed, fitness and good vibes on Perkiomen trail and/or local parks. I will challenge you both physically and mentally to improve on your personal best.  This will be an “event” and experience unlike anything you’ve done before!


Take Home Workouts

$15 each
A take home workout is a unique workout written for you personally, that you can do at home in between your personal training sessions. Take home workouts are designed to be 20-30 minutes in length, and will consist of circuits, intervals, toning and muscle building exercises. Take home workouts are a great resource for the times in your day when you want to workout but don’t have enough time to get to the gym and aren’t quite sure what to do.


Lifestyle, Health & Accountability Coaching

$30 per 20-minute session
$45 per 30-minute session
Personalized one-on-one (virtual or in-person) sessions designed to explore your health-related goals and what’s holding you back. Sound, certified and safe advice provided regarding how a change in your lifestyle can bring about desired results. Education about the psychological aspects of weight management and physiological impact of obesity are integral to the coaching session. Strategies for exercise and weight management for a goal of permanent weight loss will be discussed. Consider adding a live weigh-in for additional accountability. Combine coaching sessions with a personal training package for full effectiveness.


Body Composition Analysis

$45 per session
A 30-minute (virtual or in-person) comprehensive and enlightening overview and personalized analysis of Body Mass Index, Body Fat %, Lean Body Mass, Waist-to-Hip Ratio and body measurements. Includes detailed step-by-step logical process to calculate a safe and reasonable weight loss goal based on reducing body fat and maintaining or increasing lean body mass. Cardiovascular disease risk factors will be analyzed and recommendations made for reducing risk. A personalized analysis of basal metabolic rate and the method of calorie counting will be shared with emphasis on how calorie-counting works to stay accountable to achieve fat loss goals.

Policies

Prior to your first session, we’ll meet and get to know one another to determine what type of training or coaching will be perfect for you. Contact me to schedule your free consult.

Pricing

The pricing on my website for personal training represents sessions held in my beautiful studio. However I am also available to train in your home, outdoors or virtually. Please add $1/mile for travel (per session) to train in your home or outdoors.


My Promise to You

Get Fit With Ashley for a totally safe and effective workout. Your session is focused on you, your body, your form and your goals.  Client safety is my number one priority. Every session is customized to your fitness level and abilities.  Together, we will establish your baseline, and then introduce more challenging workouts as we progress.  

All clients will be required to sign a liability waiver and complete a health information form. Pre-existing health conditions, including medications which may affect heart rate or breathing, must be fully disclosed.  In some cases, a physician’s clearance may be required. If at any time there are changes in your health that would require updated documentation, it is your responsibility to inform me immediately.


Your Promise to Me

Maintain open and honest communication at all times about how you are feeling during the session. If at any time you become uncomfortable, notify me immediately. Come prepared to work hard.  Bring effort, not excuses. Show your commitment by being prompt and prepared for your session. Respectfully remain free from distractions during your session.  

Schedule sessions at least one week in advance.  All cancellations require a minimum of 24-hours notice to avoid being charged the value of the session.  Please limit cancellations to emergencies only.