ST. AUGUSTINE, FL FITNESS RETREAT 2015

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I’M GETTING EMAILS ALMOST WEEKLY NOW ASKING IF I’M DOING A FITNESS RETREAT THIS YEAR… AND I THINK THE ANSWER IS YES!!!!  SO I DO HAVE PEOPLE WANTING TO GET A TRIP TOGETHER.  I NEED A FULL GROUP 8-10 TO BOOK THE TRIP.  IF YOU ARE INTERESTED… READ ON ↓ ↓ ↓  AND PLEASE SHARE WITH ANYONE YOU KNOW WHO COULD USE A REFRESHING GETAWAY THAT JUMPSTARTS THEIR HEALTH AND FITNESS GOALS!

♥ THIS IS TRULY A LIFE CHANGING WEEK ♥

Jumpstart metabolism, cardiovascular fitness and muscle sculpting program with an intensive week spent at a beautiful, spacious beach house focusing on workouts, nutrition, relationships and team building.

My passion is walking with others, coaching and cheering them on as they find freedom so they are empowered to take every opportunity and live an extraordinary life.

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Below is a general description of this 15 day plan.

After I have the group together, I personalize the fitness, food, and supplements for that specific group.

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10 DAYS LEADING UP TO THE RETREAT

Nutrition: 10 Day Cleanse. A gentle cleanse that allows you to keep your calendar!

  • Rids body of toxins
  • Removes impurities
  • Improves digestion and absorption
  • Coaching on what you should eat
  • Prepares body for the Retreat

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  PHASE 2

We will do a variety of different workouts and will use innovative equipment like Tye4® wearable resistance/assistance and HeadFloater™ to stretch, strengthen and improve postural muscles- both you will use on the trip and take home to continue using! The workouts will be created after I evaluate the group. I will write a personalized program to meet your needs and reach your goals!

A few  of the classes that will be offered…

* Tye4 (Reformer) Pilates—» Pilates will sculpt the body by developing long, lean, balanced muscle. We will use Tye4 to provide much needed support for certain areas (like the neck and hip flexors) which, in turn, causes the proper muscles to work harder. It will also allow you to add resistance when necessary.

* Tye4 HIIT—» This is a Tabata style HIIT (high intensity interval training) workout that incorporates familiar exercises, but the Tye4 makes this much more effective: 1. Tye4 eliminates pounding and stress on the joints. Instead of creating wear and tear on the joints, you will actually build them stronger. 2. Your heart rate will be higher while using Tye4, therefore burning more calories.

We will be creative with our workouts and enjoy SUNRISE SESSIONS in the morning on the beach and SUNSET SESSIONS on this beautiful rooftop gym.  People with specific needs will have separate workout sessions if necessary.  This is PERSONAL TRAINING at it’s finest.

 

StAugustineWOAfter our workouts, we will be sitting on the beach or around the pool taking in proper nutrition so our body can recover properly.  Does it get any better than that?  I’m thinking NO!

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Supplements and Nutrition We will use the AdvoCare brand for our supplementation. AdvoCare has over 20 years of research and testimonies behind the products, has an alliance with Informed-Choice (3rd party company) to certify the products are banned-substance free, and has over 72 products so a personalized plan can be put in to place for each unique individual depending on their goals, needs, life-style and preference.

All included in the cost.

INCLUDED

All-Inclusive Cost: $1,500
8 people minimum // Deposit: $6,000 to reserve house ($750 per person)

  • 6 nights
  • All meals, snacks, drinks
  • All supplements (10 Day Cleanse -prior to retreat- vitamins, protein shakes, etc…)
  • Kitchen coaching – clean, ‘real food’ meals and snacks
  • Coaching on how to fuel and repair body
  • 9 workouts
  • Personal Coaching
  • Tye4® you will use and take home
  • HeadFloater™ you will use and take home
  • AshleyBensonFitness Swag!!!
  • Beach access
  • Heated pool/hot tub at the house
  • Game room (Shuffleboard, Pool, Poker Table, Ping Pong Table, X-Box 360)
  • HD flat screen TV in every room
  • WiFi

NOT INCLUDED

  • Travel to the house
  • Optional Friday evening meal at local restaurant
  • Leisure Activities:

boating. fishing. miniature golf. jet skiing. kayaking. parasailing.

sailing. snorkeling/diving. wind-surfing

FOR MORE INFO AND TO BOOK A TRIP, EMAIL ME!!!!

ashley@ashleybensonfitness.com

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DIY DEODORANT

DIY DEODORANT

Today we are showing you how to make DEODORANT!!!  This is free from chemicals and artificial fragrances and it WORKS!!!  Take a look at our tutorial video and find the full recipe below.  This is really simple so give it a try!  Or you can purchase this NATURAL DEODORANT from OF EDEN ♥ —» my daughter’s on-line boutique!  SHOP NOW!  She has other great products available, so go check it out!

WHAT YOU NEED

  • 2 TBSP aluminum free baking soda
  • ¼ cup arrowroot … can substitute with cornstarch
  • 3-5 TBSP coconut oil
  • 2 oz cocoa butter … add more to thicken it up
  • 15 drops desired essential oil —» we used LAVENDER —» more suggestions below!
  • empty deodorant container

RECOMMENDED ESSENTIAL OILS
Lemon, Melaleuca, Lavender, On Guard, Lime, Geranium, Lemongrass, Purify, and Thyme.

DIRECTIONS

1. Combine baking soda, arrowroot, cocoa butter and essential oil into bowl.
2. Combine coconut oil with other ingredients one tablespoon at a time until mixture is at the desired consistency

3. Press firmly into an empty deodorant container and let sit until the coconut oil solidifies over night.

 

If you’d like to purchase pre-made NATURAL DEODORANT from ♥ OF EDEN ♥ CLICK HERE!

PUCHASE THESE doTERRA ESSENTIAL OILS HERE

For more DIY HEALTHY BODY HEALTHY HOME videos, click HERE!

Check back next week for another video and recipe!!!!!

DIY HAND SANITIZER & FOAM SOAP

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HEY WHAT’S UP???  THE LATEST ‘HEALTHY BODY. HEALTHY HOME’ VIDEO IS NOW UP ON YOUTUBE AND I WANTED TO SHARE IT WITH YA, ALONG WITH THE RECIPE.  IT’S SUPER EASY TO MAKE SO YOU SHOULD TOTALLY GIVE IT A TRY!  BUT IF YOU’D RATHER, YOU CAN PURCHASE THESE PRODUCTS STRAIGHT FROM MY DAUGHTER’S ONLINE BOUTIQUE  OF EDEN♥ AND ENJOY THE BENEFITS OF THESE AMAZING, EFFECTIVE, HEALTHY, SMELLS REALLY YUMMY, MADE WITH LOVE  PRODUCTS!

WATCH OUR LATEST DIY VIDEO HERE!!!

 HAND SANITIZER (2 oz spray bottle)

  • 5 TBSP Aloe Vera Juice (or Aloe Vera Gel)
  • 4 TBSP Witch Hazel  (preferred) or water
  • 1/4 tsp Vitamin E oil (or open 2 softgels)
  • 20 drops OnGuard Protective Blend

—» In a bowl combine Aloe Vera and vitamin E oil.  Mix well.  Add OnGuard and Witch Hazel and mix well.  Pour into container. Makes 2- 2 oz spray bottles.

—» An Aerolatte mixer is fantastic to use!

 

FOAM HAND SOAP (8 oz foaming soap bottle)

  • 2 TBSP Castile Soap
  • 2 TBSP Vegetable Glycerin
  • 2 TBSP Aloe Vera Juice
  • 1/4 tsp vitamin E oil (or open 2 softgels)
  • 20 drops OnGuard Protective Blend

—» Mix all ingredients together very well.

 

If you’d like to purchase pre-made HAND SANITIZER from OF EDEN, CLICK HERE!

PUCHASE THESE doTERRA ESSENTIAL OILS HERE

If you missed the DIY LIP BALM video, check it out HERE!

Check back next week for another video and recipe!!!!!

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DIY LIP BALM

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This post makes me happy!!!  I L♥VE healthy products and I L♥VE knowing that everything in this lip balm is beneficial!  Check out the recipe and watch our Youtube Tutorial below ↓  If you want some for yourself or to give as a gift, but don’t want to make it, you can purchase this LIP BALM plus many more HEALTHY BODY products from of EDEN – my daughter, Taylor’s

HEALTHY BODY/HEALTHY HOME online boutique!!!

—» email ashley@ashleybensonfitness.com to SHOP «—

INGREDIENTS

INSTRUCTIONS

  1. Put about an inch of water in the bottom of a small pan and turn on medium heat.
  2. Place a small (pint size or smaller) jar in the water, being careful not to get any water inside the jar.
  3. Place all ingredients except the essential oils inside the glass jar, stir continually and slowly melt.
  4. Turn off the heat but leave the jar in the water to keep it warm.
  5. Wait until you can touch the side of the jar for about 10 sec., then it will be safe to add in the essential oils. Use glass droppers to quickly fill the containers.
  6. Let the lip balm set over night to completely harden.
  7. Store in a cool, dry place.  They will last for at least a year if stored correctly!
  8. Enjoy!!!!
  • This recipe will make a firm lip chap.  If you prefer a firmer and longer lasting product, you can add more beeswax, up to double the recommended amount.  If you prefer a smoother and more oily texture, reduce the amount of beeswax.
  • The measurements we used will make about 18 tubes of lip balm.

Now take a look at our Youtube Tutorial to see how we did it!

PUCHASE THESE doTERRA ESSENTIAL OILS HERE

CHECK BACK NEXT WEEK FOR A NEW VIDEO AND RECIPE!!!

 ↓ ↓ ↓ EMAIL TO PRE-ORDER  ↓ ↓↓

ashley@ashleybensonfitness.com

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TYE4 HIIT PLYO WORKOUT VIDEO

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 ♥ LOVE ♥ LOVE ♥ LOVE ♥

Wearing Tye4 while doing jump training is a smart idea.  First, it allows you to jump against resistance, which〈oh my gosh〉makes it harder.  LOTS and LOTS of muscle burn and isolation will occur = greater intensity.  Second, it reduces stress on the joints!  It’s like landing on a trampoline.  This is great news for me considering I have “old knees” and “can’t do jump training anymore without causing terrible inflammation”  I have yet to have an issue after training in the Tye4.

FOR ME, TYE4 MEANS MOVEMENT FREEDOM ♥

HERE ARE THE EXERCISES I PERFORM IN THIS VIDEO…

JUMP SQUATS full movement – touch the ground, then reach as high as you can at the top while jumping.  Don’t cheat here.  Reach the arms high as your back lengthens while in the air.   Modify: touch knees rather than the ground, and eliminate the jump part, just reaching up with the arms.  This is still a great exercise!

JUMPING JACKS  3 variations

  1. standard jack- you will feel this in the upper body b/c the arm bungees creates resistance
  2. triangle jack- no arms, hold leg bungees triangled out to the side, creating resistance for the adductor muscles —» inner thigh
  3. crossed jack- hold leg bungees crossed in front to create resistance for the abductor muscles —» outer thigh

ROTATION JUMP  3 variations

  1. slalom jump – jump right → front → left → front
  2. 90º jump – jump facing back, then back to the front
  3. 360º jump – full turn

SQUAT TRIPPLE TAP JUMP   facing right → squat → tap ground 3x → jump turning to the left.

FOR MORE WORKOUTS, CLICK HERE

PURCHASE TYE4®

ONLINE COACHING

CLASSES/WORKSHOPS

—» CLICK HERE «—

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TYE4® CARDIO WORKOUT 37 MIN VIDEO

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  • This workout has 8 SETS, each containing 2 EXERCISES that will be repeated 2x.
  • 40 seconds ACTIVE
  • 15 seconds ACTIVE REST
  • Wear your Tye4 to ↑ intensity (the sweat factor!) and reduce stress on the joints.
  • Hold leg bungees when doing the 15 second ACTIVE REST part
  • I’m recommending how to use Tye4, but keep in mind you can always ↓ upper body resistance by moving 1 or both hands from loop 1 (closer loop) to loop 2 (outside loop) for a quick change up.

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ROUND 1

  1. SLOW BURPEE        —» hand loop 1
  2. JUMPING JACKS    —» same

ROUND 2

  1. LATERAL STEP + REACH       —» hand loop 1
  2. VENTRAL JACKS                  —» same (hold arm bungee close grip for ↑ resistance)

ROUND 3

  1. HIGH KNEES PAUSE        —» hold leg bungees
  2. FLY JACKS                       —» release leg bungees, hand loop 1

ROUND 4

  1. BICYCLE CRUNCHES        —» leg bungee over shoulder
  2. LUNGE JACKS                 —» hand loop 1

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ROUND 5

  1. PLANK SLAPS         —» hands loop 1 (switch to loop 2 to ↓ resistance)
  2. STUTTER JACKS      —» same

ROUND 6

  1. LATERAL HOPS           —» hold leg bungees
  2. HIGH KNEE JACKS     —» release leg bungees, hands loop 1

ROUND 7 

  1. LEG RAISE + CRUNCH    —» leg bungee back cross w/arm bungee wrap
  2. PLANK +  LEG RAISE      —» same

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ROUND 8

  1. TOE TOUCH KICKS   —» hand loop 1 or 2
  2. BASIC JUMP JACK    —» standard using upper body resistance, or hold leg bungees out or crossed

PURCHASE TYE4® CLICK HERE!

FullSizeRender-2Thanks to FitnessBlender.com for a great workout!

Visit their site for more!

HIIT SKATEBOARD WORKOUT VIDEO

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Filmed by CHRIS UPTON
Christhetrainer@Gmail.com

 

 

GREAT EXERCISES TO ADD INTO YOUR HIIT WORKOUT!
Warmup and stretch before the skateboard workout.
Begin by modifying the exercises until you are comfortable on the skateboard.  These exercises require strong and healthy joints and stabilizer muscles.

 

TYE4 HIIT 1 DEMO

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HIIT – high intensity interval training – is definitely trending in 2015 in the world of fitness.  I love this workout and I’ve been loving it even more since I started using Tye4.  The resistance of the bungees takes this workout to a NEW LEVEL… because in does increase intensity… and isn’t that the point of this kind of workout???  My heart rate increases 10-20 beats per minute on EVERY exercise!!!  AND… it removes the stress that high intensity exercises can cause on the joints.  It adds just enough stability to clean up the move and allow for some MAJOR MUSCLE ISOLATION!  I mean, really.  WIN WIN.

 

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INFORMATION/PURCHASE

»»» ONLINE COACHING «««

»»»»»» CLASSES «««««««

»»»» BUY TYE4 ««««

———› CLICK HERE! ‹———

PILATES USING TYE4 DEMO 2

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The Pilates exercises in this demo are fantastic, but there are a few problems:

  1. 1. The hip flexors may be over used or stressed
  2. 2.  The abdominals fatigue and the lower back arches which can cause injury
  3. 3. It’s easy to strain the neck in this flexed position.  And it’s just really uncomfortable for many people.

So I got really excited in class today as we found a way to use Tye4 to take care of every one of those issues!!!  The bungee variation I use in this demo assist the hip flexors allowing for a greater abdominal contraction which gives support to the lower back.  Now the hands are freed now to give support to the neck!

BUNGEE VARIATION  I’ve wrapped the leg bungees around the outside of my arms.

PILATES SEQUENCE

  • Double Leg Lower Lift
  • Scissor Kick
  • Alternating Leg Press
  • Mountain Climber

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INFORMATION/PURCHASE

»»» ONLINE COACHING «««

»»»»»» CLASSES «««««««

»»»» BUY TYE4 ««««

———› CLICK HERE! ‹———