NEW TYE4 CLASSES STARTING THIS WEEK!!!

»»» SIGN UP HERE «««

* If you don’t own a Tye4, you will need to purchase the pkg that includes a Tye4 that you take home and keep.

CLASSES OFFERED

TYE4 FUNDAMENTALS [Monday 7:00 pm, Crossfit Murfreesboro]
learn how to use Tye4 in more complex variations to maximize results, learn how to apply it to a variety of different exercise styles and get an awesome workout at the same time

TYE4 PILATES [Tuesday 5:15 pm, The WareHouse, Murfreesboro]
build long, lean muscle, increase flexibility & mobility, and strengthen your entire core

TYE4 HIIT [Wednesday 7:00 pm, Crossfit Murfreesboro]
high intensity interval training – using Tye4 will increase intensity, burn more calories and protect the joints while working harder

TYE4 FUSION [Friday 8:45 am, Murfreesboro KettleBell Gym]
cardio, barre, strength and Pilates

*** Once you purchase your 6 week package, you will have the option of attending any of the classes listed. Space is limited.

*** You may purchase classes at a prorated rate after the package begins.

*** You will need to bring a mat to class. For Pilates, non-slip socks or ToeSox are preferred. For more on what to wear with Tye4, check out this post.

LOCATIONS

CrossFit Murfreesboro
831 Park Avenue, Murfreesboro, TN 37128

The Warehouse
730-A Middle Tennessee Blvd. Suite #14
Murfreesboro, TN 37129

Murfreesboro Kettlebell Gym
(Stronghold Fitness)
730-A Middle Tennessee Blvd. Suite #9
Murfreesboro, TN 37129

Questions, email me!

ashley@ashleybensonfitness.com

TYE4 CLASSES & PRICE copy

DR. KRAEMER and RICH FRONING

I just got back from the Advocare ADVONATION Conference in Atlanta.  My mind is still spinning!!!  The entire day was just awesome: we had world-class training that I can apply to all areas of my life, we heard from people who have taken claim of their life when they felt hopeless and now are living extraordinary lives with new found freedom.  In addition we got to hear a little “behind the scenes” from the Fittest Man on Earth – 4x CrossFit Champ and non-paid Advocare Endorser RICH FRONING!!!  He could endorse any supplement company but he chooses Advocare.  When asked why he uses it, he simply said, “It Works!”

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Rich Froning and Rick Loy

I was really, really humbled and crazy excited to hear from

Dr. William Kraemer

Ph.D., FACSM, FNSCA, FISSN, FACN

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He is on the Advocare Scientific and Medical Advisory Board, which is totally exciting.  He is a major player in the area of Sports and Fitness.  I hung on every word he said, and part of it made me feel like I was back in class studying for my Human Kinesiology degree!  I LOVED LOVED LOVED being taught by him!  And it was super exciting hearing him explain products like OmegaPlex, Herbal Cleanse and Spark!  I still feel giddy.  Please read his bio below.  I’ve just shared a small portion of it.

William J. Kraemer, Ph.D.

Titles

Professor of Kinesiology
Professor of Physiology and Neurobiology
Professor of Medicine

Academic Degrees

Ph.D., Physiology and Biochemistry, Minor: Biostatistics, University of Wyoming, Laramie, WY

M. S., Exercise Physiology, University of Wyoming, Laramie, WY

B.S., Health Education and Physical Education, University of Wisconsin-LaCrosse, LaCrosse, WI

Areas of Expertise

Exercise Endocrinology

Exercise & Aging

Exercise & Nutrition

Resistance Exercise/Training

Exercise & Women

Sports Medicine

Strength & Conditioning

Youth Fitness

Physical Performance

Sports Medicine

A Portion of his Biography (read full bio here)

Prior to his appointment at the University of Connecticut, he was a commissioned officer (Captain) in the U.S. Army’s Medical Service Corp and was stationed at the U.S. Army’s Research Institute of Environmental Medicine in Natick, Massachusetts working in military R @ D where he conducted research related to soldier fitness, stress physiology, soldier combat demands, environmental physiology resistance training, and ergonomics. As a research physiologist and biochemist he was the head of the Exercise Biochemistry Laboratory within Exercise Physiology Division.Dr. Kraemer is currently a member and Fellow in the American College of Sports Medicine and has served as a member of the ACSM’s Board of Trustees and Administrative Council. He is a past president of the National Strength and Conditioning Association (NSCA).

Dr. Kraemer was among the first group of members inducted as Fellows in the NSCA in 2007. Dr. Kraemer is also a Fellow in the International Society of Sports Nutrition and the American College of Nutrition. He is also a member of the American Physiological Society and the Endocrine Society.

Dr. Kraemer serves on numerous scientific journal editorial boards and is the current Editor-In-Chief of the Journal of Strength and Conditioning Research, an Editor for the European Journal of Applied Physiology and an Associate Editor for Medicine and Science in Sports and Exercise and is on the Editorial Board for the Journal of Applied Physiology.

Dr. Kraemer has also been a sport science liaison for the United States Olympic Committee to USA tennis, team handball, basketball, wrestling, and soccer. He has also served three different terms as a member of the United States Tennis Association’s (USTA) Sport Science Committee. He has authored and co-authored over 360 peer reviewed manuscripts in the scientific literature related to sports medicine, endocrinology of exercise, nutritional supplementation, exercise, military fitness, sports science, and resistance exercise and training.

Dr Kraemer recently (2012 copyright) published with Dr. Steven Fleck and Dr. Michael Deschenes (UConn Alumnus) a new textbook entitled “Exercise Physiology: Integrating Theory and Application”.

He has also authored or co-authored 10 other books in the areas of strength training and endocrinology of exercise and is working with his colleague, Dr Steven Fleck on a historic 4th Edition of their classic text book, Designing Resistance Training Programs.

He was selected by the International Olympic Committee (IOC) to edit (Dr. Kraemer and Dr Keijo Häkkinen’s) the Medical Commission’s book on “Strength Training for Athletes” which was published in 2002 and is also an editor (Dr. Kraemer and Dr. Alan Rogol) for the IOC’s Encyclopedia of Sports Medicine’s Endocrinology of Exercise and Sport which was published in 2005.

Considered by many to be one of the world’s preeminent scholars in the physiology and endocrinology of resistance training, Dr Kraemer’s work has spanned from the cell to the whole human being in the quest for greater understanding and knowledge in the area of exercise and sport science.

This is why my family uses Advocare, and why we professionally recommend it: It”s safe, “It Works!” – Rich Froning, in case you forgot :), and it’s cutting edge, providing us with world-class supplements to support our modern lifestyle needs. Plus the company is solid, has beautiful integrity, truly cares for people and values the family.

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SMOOTHIE SHOPPING LIST

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Smoothies are an easy way to add a lot of nutrition into your day.  I like to keep foods from this list in my kitchen and make it easy to pull out and toss in the blender.  Kids love to make their own, so encourage them to be creative and have fun with it!

ADVOCARE 24 DAY CHALLENGE BREAKFAST VIDEO

Happy DAY 1 of the Nation Wide 24 Day Challenge!!!  This is exciting for sure.  I was home this morning and had time to prepare a nice breakfast so I thought I’d share.  On those mornings I’m moving to get out the door, I will drink a meal replacement shake or have a quick breakfast prepared I can grab, like the egg muffins my friends Tammie and Jenn make :) I will share that recipe soon.  Anywho, here is what I ate this morning.

 

  • Saute’ onion, spinach and beans in a small amount of butter.
  • Add eggs and scramble.
  • 1/2 Avocado (Salsa is good too)
  • 2 Apple slices with almond butter
  • Ezekiel bread with almond butter

So good.  Now I’m full and fueled!

DEVILED EGGS… w/AVOCADO

We started making these eggs last year and still just LOVE them!  I first tried this at a HEALTHY FOOD PARTY we had in January, and I’ll be sharing it at our MEAL PREP PARTY that I’m hosting on January 4th!!!  This party is for all our local peeps who are joining in on the NationWide 24 Day Challenge starting on Jan. 7!  Any who, add this one to your meal plan.  It’s super good!

REPOST FROM JANUARY 2013:  My friend, Teresa, brought deviled eggs to the Healthy Food Sampling Party we had at my house last Friday.  They were SO good and I had to try it out myself.  Teresa found this recipe on Pinterest that led to a cute website My Kitchen Of Love.  We left out the mayo and tweaked the seasoning a bit.
My girl Taylor wanted to take this project over last night, so I must give her creds for the eggs “we” made.  SHE actually made them and they were GREAT!
 
what T A Y L O R did…
 
 She made 12 hardboiled eggs and peeled them after they were cool.

She cut the eggs in half length wise, scoop out the egg yoke and put them in a mixing bowl. She smashed the egg yoke, along with an avocado, and seasoned with salt, pepper, garlic powder and olive oil.  Just like traditional deviled eggs…she transferred the mixture to the egg white halves and then sprinkled them with paprika.
We didn’t take the time to make these look pretty,
but in the end it didn’t matter that much… they were gone in seconds!
Taylor added mustard and loved it.
INGREDIENTS
12 hard boiled eggs
1 avocado
salt and pepper
garlic powered
olive oil
paprika
Thank you TAYLOR for helping out in the kitchen!  This is too easy and too good NOT to do.
If you want to join us for the NationWide Advocare 24 Day Challenge, email ashley@ashleybensonfitness.com for more information!
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FITMARK BAGS GUEST POST: TYE4

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[This is from a guest post I wrote for Fitmark September 2013 – see it here.  Now, over a year later, I’ve continued using  Tye4 personally,  with test groups and with my clients.  If I had to rewrite this post, I would not change a word.  More on Tye4 here ]

There is a new fitness love in my life, and it’s called Tye4®. I attended the Official Tye4 Launch and Training Workshop in New York this summer and am now teaching five Tye4 classes a week and can’t stop talking about it! This new fitness tool has my creative exercise juices flowing and has given me a fresh excitement and hope for the health, strength, and the repair of our bodies.

The Tye4 is a wearable resistance. It’s a harness that can be worn higher or lower on the chest, depending on preference, with easy adjusting straps. It has a bungee that attaches to both feet separately, and one that attaches to both hands.

tye4collage.jpgIt was invented by Joan Breibart, Founder and President of the PhysicalMind Institute. She introduced the first Pilates certification program, the first Mat Work Pilates Video in 1991, ‘Working Out The Pilates Way‘ and other books, articles, and inventions that have helped the Pilates Method evolve and benefit our generation.

I teach two different classes: 1. Tye4 Fusion and Tye4 Pilates. The Tye4 Fusion class is a combination of aerobic, barre, strength training, Pilates and stretch. I start with a dynamic warm up that loosens our spine and hips and awakens the body to move. Using Tye4 gives us something to push or reach through (a closed kinetic chain) and enables greater stretch and lengthening. We move from warm up to full on sweaty, aerobic exercise. I give high impact options for some of the moves, but it is optional. The beat of the music is fast and we have fun feeling a full body burn.

Next, the music slows down and relaxes our minds so we can put full focus and concentration into the Barre moves. Here I use the Tye4 to assist in leg lifts and balancing. We don’t over work the hip flexors and because we are able to hold balance so much better and longer with Tye4, we feel a beautiful burn from our glutes all the way down into our calves in the stabilizing leg! I LOVE THAT! Honestly, this is where I start sweating! Hard work.

After Barre, I take my class through a series of strength moves, including pushups and plank. Again, using the Tye4 is changing the game! We use a front cross leg bungee variation when doing a modified pushup. The leg bungee cross “reminds” the body to keep the core engaged during the movement, and the crossed hand bungees provide resistance! I no longer have to nit pick on form. It just happens with Tye4! And modified or “girly pushups” create such a surprising burn!

I wrap up our class with Pilates down on the mat using Tye4 in each exercise. We now can move with more control, stabilize with more awareness, and stretch deeper. As I’ve heard from a few of my clients, “I can really feel my muscles now.”.

I agree with what About.com had to say about the Tye4, “What is so great about the Tye4 is that the lines of resistance feedback to the core of your body. This is very Pilates approach to fitness. It’s an effect we get from much of the larger Pilates equipment like the reformer, but getting that direct feedback with something as portable as the Tye4 is unusual.”.

Tye4 was invented in the Pilates world, but it is a creative, effective tool that can be used with many other types of fitness.

For more information, visit TheMethodPilates.com and ‘Like’ my my FaceBook page Nashville Fitness for the latest updates on classes, workshops, and Tye4 talk.

So far, I’m getting great feedback from every one of my clients who have tried it out. It seems to be quite addicting! If you can’t tell, I’m really excited about Tye4 and I hope you take some time to look into it. Maybe it’s something you can incorporate into your exercise routine or use to bring your clients to a new level of health!

Stay fit,
Ashley Benson
Fitmark Ambassador 2013

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ABOUT TYE4®

 

» TheMethod Pilates Official Tye4 Launch, Chelsea Studios NYC 2013

» TheMethod Pilates Standing Pilates Training, NYC June 2014

» About My Tye4 Classes

» Fusion Fever Story: Pilates Style Magazine

» NewsChannel5 – Nashville News – Tye4 Fusion in Gold’s Gym

» What to Wear on Your Feet

» Photos & Quotes from Tye4 Fusion Class

» When I discovered Tye4, Feb. 2012 – Prototype 

» NEW from TheMethod Pilates

» Pilates Rocks!

» TheMethod Pilates

» Fitmark Guest Blog: The NEW Tye4

———TYE4 WORKOUTS———

» Tye4 Fit and Instruction video

» Tye4 Chest/Tricep Workout video – 10 min

» Tye4 Mini Leg Workout video- 10 min

» Tye4 Mini Pilates Workout video – 10 min

» Tye4 Leg Workout – video

» Customized Tye4 “Pick a Stick” Workout

» Tye4 Inner Thigh Workout – video

———PREVIEWS & DEMOS———

» Tye4 Pilates Hundred Demo

» Tye4 Fusion Demo

» Tye4 Stability Ball Demo

» Tye4 Pilates Demo

» Tye4 Chest/Tricep Workout Demo

SUCCESS STORY: NATE WINTERS

Check out this transformation from our friend Nate Winters!

“This is what discipline looks like. I was 235 lbs in the first pic. I have kept off 50 lbs for 2 years. Advocare has changed everything and I am so thankful I said yes. I am finally happy and this year will be our best.”  Nate Winters

10849940_10202822037764326_8743971730151233612_nWe have a group doing the Advocare 24 Day Challenge in January – if you need a fresh start, a new beginning or just a kick in the pants, contact us!  We’d love for you to take this journey with us.

email me:  ashley@ashleybensonfitness.com or get back with the person who shared this with you.  This is personalized coaching – we help set a program and walk with you in your journey!

MAKE THIS NEW YEAR A NEW YOU!

JANUARY 2015 – BREAKING BAD EATING HABITS – JOIN US!

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TRUTH RIGHT THERE.  IF YOU NEED HELP WITH KITCHEN PART, JOIN OUR GROUP IN JANUARY – WE WILL BE DOING THE ADVOCARE 24 DAY CHALLENGE TO RESET A HEALTHY EATING ROUTINE.  IT HELPS KICK THE BAD HABITS TO THE CURB AND ESTABLISHES NEW GOOD EATING HABITS.  IT ALSO CLEANS OUT THE SYSTEM – MUCH LIKE AN OIL CHANGE – SO WE CAN ABSORB THOSE IMPORTANT NUTRIENTS FROM THE FOOD WE EAT AND THE SUPPLEMENTS THAT FILL IN THE GAPS.

EMAIL ashley@ashleybensonfitness.com FOR A FREE EVALUATION.