SUMMER 2015 – GoPro

We’ve had a great summer.  It’s been H.O.T. so most of the time there was some kind of water involved to keep us cool.  And when there’s water, it’s a great idea to keep a GoPro camera close.  Even better, let your kids be in control of the camera and enjoy some fun shots!  Take a look at a few of our summer highlights…

FOOTBALL PRE-SEASON CONDITIONING WITH TYE4

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Football Pre-season strength and speed conditioning using TYE4@ to speed up and enhance results – with Coach Lyle Haywood

Fit Specialist at Fleet Feet Sports
Group Fitness Manager at Gold’s Gym
Les Mills GRIT Coach
Les Mills Bodyattack Instructor

Academic Scholarship to MTSU,
NJCAA All American XC and Track Athlete
NJCAA National XC Champion

More info on TYE4 Wearable Resistance for Sports Performance, visit

840 West Sports Training 

Contact jeremy@840west.org to talk about TYE4 conditioning for your athlete!

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Left: Speed/Strength/Agility Training Coach Lyle Haywood

Right: Flexibility/Mobility/Core Training Coach Ashley Benson

Center: Athlete Austin Henderson

[Football Quarterback, Whitworth Buchanan Middle School- Murfreesboro, Tn]

↓ Quote from Kim Henderson, Austin’s mom ↓

“Parents of Athletes…..This has been a GAME CHANGER for Austin…..strengthening Stabilizer muscles, increased mobility, improved accuracy, flexibility, & speed….. No more back pain, minimal knee pain in knees that were bone on bone w/Osgood Slotter….after 2 football practices daily!! Can’t say enough about AshleyBensonFitness…..LIFE CHANGING!!!”

doTERRA OILS IN MY GYM BAG!!!

GYM BAG

 

A few week ago I published the GYM BAG ESSENTIALS video on Youtube → see it here!  showing some staple items I love having with me to enhance my workouts.  Now I’ll be going into more detail about some of my favorites!

LET’S SEE HOW ESSENTIAL OILS CAN ADD VALUE TO OUR GYM LIFE…

First favorite gym bag essential:  DEODORANT!!! We should ALWAYS have it in our bag :) hehe. I use to buy a travel size store brand to keep in my bag ‘just in case’, but why ever settle for that? Our DIY deodorant has coconut oil, and that can be scary to travel with so we just add more cocoa butter to thicken it up!!  I really love this product.  The ingredients we used were aluminum-free baking soda, arrowroot (or cornstarch), coconut oil, cocoa butter and desired essential oils.  We used Lavender.  For suggestions on other oils you can use, full recipe and video tutorial —» check this out!   »»BUY NOW««

I’m also never far from my LIP BALM.  I like to have this with me all the time and you absolutely will find it in my GYM BAG!  Ingredients: beeswax, cocoa butter, coconut oil, peppermint and lavender essential oils.  See full recipe and video tutorial here.  »»BUY NOW««

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Next, you will find me with doTERRA DEEP BLUE RUB to sooth those achey and tired joints and muscles.  This topical cream is formulated with a proprietary blend of natural plant extracts and other powerful ingredients, including Deep Blue essential oil blend of wintergreen, camphor, peppermint, blue tansy, German chamomile, helichrysum, and osmanthus. For more information, click here.

Anyone who knows me knows I would have a good HAND SANITIZER close!  We all know how dirty gyms can be.  Even in a well maintained facility, blood, sweat and tears happen!!!  In most gyms, hand sanitizer is readily available, but we know that these options are not always the best idea – read 5 Hidden Dangers of Hand Sanitizer here.  By removing the ethyl alcohol (active ingredient in most brands) and the triclosan and replacing them with powerful antibacterial essential oils, we are able to destroy the yucky germs and protect the important good bacteria that helps build our immune system!  So I love having my DIY Hand Sanitizer close!  A simple mixture of Aloe Vera Juice, Witch Hazel, Vitamin E Oil and doTERRA’s On Guard essential oil blend makes for a safe, powerful and effective germ-killer!  Check out the full recipe and video tutorial here!  »»BUY NOW««

 Ladies, how about a nice BODY SPRAY to use after the workout!! Simply add Distilled Water, Witch Hazel and Oil of choice (my favorite —» Lavender) to a small spray bottle and you’ve got yourself a long-lasting, chemical-free fragrance!

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When we need to grab a quick shower in the locker room after the workout, have these shower essentials packed up and ready to use   ↓  ↓  ↓

  • doTERRA PROTECTING SHAMPOO —» It smells amazing and is GOOD for colored hair (there is no ingredient that strips the color!  Yay!!!)
  • doTERRA SMOOTHING CONDITIONER —» Truly leaves the hair feeling soft and thick
  • DIY BODY WASH —» Castille Soap, Vitamin E Oil, Jojoba Oil, Essential Oil of choice – Citrus Bliss is amazing and Vegetable Glycerin. We add all of this to a container with a foam pump. »»BUY NOW««
  • doTERRA HAND AND BODY LOTION —» This is a fragrance-free lotion that you can add in your own favorite essential oils.  Our top pick at the moment is Lavender for healing the skin in the sunny summer months.

SHAMPOO

 

The point of the “gym life” is to make it a lifestyle, right?

Well, what is the lifestyle we are creating?? For us, a cleaner, healthier life ♥

I partnered with Suzanna Underwood and my daughter’s online boutique ♥Of Eden♥ to create the Youtube video tutorials to share the method in which we create our products.  Click the links below, check out our videos and share with your friends ♥

HAND SANITIZER

DEODERANT

LIP BALM

STAY HEALTHY AND FIT MY FRIENDS! 

 

SALE ON NATURAL BUG SPRAY

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♥ Of Eden ♥ is now running a special when you purchase the chemical-free, natural BUG SPRAY (that works!) and ITCH TREATMENT combo!

$11 for the combo –

SHOP NOW

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This ‘itch treatment’ is actually a PLANTAIN TINCTURE that heals bites, stings, scrapes and burns.  It is something to keep in your first aid kit!  Read about it HERE.

Follow ♥ Of Eden ♥ on Facebook click here!

HAPPY SUMMER!!!

7 MINUTE CARDIO STEP WORKOUT

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Here’s a quick workout you can do anywhere!  Use your Tye4 to increase intensity and help you stabilize and balance so the movements are clean and executed  safely and properly.  Oh and it will  remove the pounding and impact, so yeah, use it and wear it! (if you don’t have one, order here)

DO THIS —» Get to some stairs and perform each exercise for 30 seconds.  Wear a TYE4 (wearable resistance) to add resistance and reduce pounding and stress → SHOP NOW ← Watch the video below to see each exercise.

  1. RESISTANCE PUSH-UPS » arm bungees crossed
  2. JUMP SQUATS » ALT. PARALLEL & PLIE SQUAT » leg bungees triangle
  3. JUMP SQUATS » ALT. PARALLEL & PLIE SQUAT » leg bungees crossed
  4. RESISTANCE PUSH-UPS » arm bungees crossed
  5. PLANK JACKS » arm bungees crossed
  6. PLYO LUNGE » hold leg bungees
  7. BOX JUMP » hold leg bungees
  8. JUMP ROPE » hold arm bungees
  9. JUMP JACKS » leg bungees triangle
  10. JUMP JACKS  » leg bungees crossed
  11. RESISTANCE PUSH-UPS » arm bungees crossed
  12. KNEE-UPS » hold leg bungees
  13. TRICEP DIPS » arms inside leg bungees
  14. PUSH-UP JACKS » arm bungees crossed

To Purchase TYE4 → SHOP NOW!

GYM BAG ESSENTIALS – YOUTUBE

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Today I’m giving you a peek inside my gym bag! I use the stuff in my bag to support and enhance my efforts in workout. I’m thankful to have a dad who had me in the gym starting at age 13 showing me proper form and gym etiquette.  Over the years I’ve used lots of different equipment and products.  Some were good and others… not so much.  Now I’m almost 37 and in this time of trying and testing, I’ve found what works best for my body and my results.  So if you are in a nosy mood hehe, come check out what’s in my gym bag!

Check out the links below for more information on MY favorite gym bag essentials…

 

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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