Category Archives: Advocare

LITTLE BLACK DRESS FITNESS CHALLENGE

JOIN ME IN JANUARY!!!

STARTING JANUARY 11, 2016 

IT’S CHALLENGE TIME AND YOU’VE GOT 2 SWEET OPPORTUNITIES…

  1. FOOD CHALLENGE, we are joining the Nation for the ADVOCARE ALL-IN 24 DAY CHALLENGE!  I’ve tried and led many different challenges like this, and hands down this is the best I’ve found that yields the best results for reaching short-term AND long-term goals.  This is a kickstart for weight management, overall body composition, energy and overall health.  YOU’RE NOT ALONE!  Join the challenge and recieve personal coaching from our team, online resources like the new 24-Day Challenge Virtual Coach, Nutrition Guide, Healthy Recipes, 24-Day Challenge app and support from community events like “Prep for the Challenge” Party and “Moving in to Max Phase” Party.  Read more here…
  2. FITNESS CHALLENGE… we are committing to the popular LITTLE BLACK DRESS CHALLENGE!!  Lots of groups follow this workout, but in my coaching group I will be leading  you in daily videos on how to apply the TYE4® to your exercises to make them harder, cleaner (better form), safer and YOU will get better results because of it!  The workout is made up of basic movements, 30 days of exercise assignments and no gym needed.
  •  You will need a TYE4 if you don’t have one… order here.
  • Read more about TYE4 wearable resistance/assistance system here.
  • Sign up here to join the FITNESS CHALLENGE {$10 for the month of January}

JOIN ONE or JOIN BOTH

Oh, and…

JOIN ME IN MARCH FOR REFRESHING, INSPIRING WEEK IN THE 

DOMINICAN REPUBLIC!

Come read about our Fitness Retreat here…

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I’M PARTNERING WITH INSTRUCTOR DANA TAFT FOR THIS RETREAT.

ASK HOW TO PARTICIPATE IN THE REFERRAL PROGRAM

ashley@ashleybensonfitness.com

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ADVOCARE ALL-IN 24 DAY CHALLENGE 2016

Well, the gyms are about to be PACKED and FITNESS is about to become very popular again – not as trendy in Nov & Dec haha  That’s all fine and good, but the real KEY TO CHANGE starts in the kitchen. Once we get our eating under control and in order, the ‘gym part’ will have a greater payoff!

‪#‎truthbomb‬

So if you need to jumpstart

• weight management • energy • overall body composition • overall wellness

JOIN US for the NationWide Advocare ALL-IN 24 Day Challenge!

We are starting January 11, 2016
Order by January 4th for the special perks and free stuff!

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For more info on the challenge go to Advocare.com

Email me with questions
ashley@ashleybensonfitness.com

• My family has trusted and benefited from Advocare for over 10 years for our vitamin and supplement needs, and we’ve witnessed the greatest results from our clients through this program. I’m personally excited to do the challenge again because it dissolves my bad food cravings, boosts my energy and resets good eating habits!!

H E L L O NewYear
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photo credit:: @wrightkitchen

BREAKFAST (contributor Sara Upton)

written by Contributor Sara Upton…

Eating a healthy breakfast does a number of positive things for you physically. For instance, it gives your body the perfect dose of energy that it needs to make it through your busy morning. It has also been linked to enhanced weight control. Up to 90 percent of people who have been able to maintain weight loss for more than year indicating that they eat this important meal at least five of the seven days per week. 

However, the key to making breakfasts work for you is to choose food options that supply a decent amount of nutrients while tasting amazing. What are some to consider?
Tasty Yet Healthy Breakfast Options
If you have a little bit of time on your hands, a breakfast burrito is a great way to get some nutritious foods in your system and satisfy your hunger at the same time. Don’t be afraid to load it up with veggies either. Peppers, avocado, tomatoes, and any others you want to add will boost the flavor while keeping it healthy. 

Another option, and one that is slightly more filling, is whole-wheat apple pancakes. By adding wheat flour, you’re consuming healthier carbs. The apples are good for you too as they are loaded with disease-fighting antioxidants and fiber, which is good for your digestive tract, lowers your risk of type 2 diabetes, and even has the potential of reducing your cholesterol levels.

If you don’t have a lot of time to make a meal, a nutrient-packed breakfast to consider is a simple green smoothie. Some ingredients that are great in green smoothies include kale, spinach, and parsley. Of course, you can always add other non-green foods as well, such as different fruits, flax seed, and other nutritious ingredients that you’ve grown to love.

Juicing is yet another alternative and one that a lot of people find enables them to start their day with a lot of energy without giving them a full stomach that can weigh them down. How is juicing different than smoothies? The main difference between the two is that juicing removes a large amount of the fiber. 

It’s still good for you, though, as many people have experienced improved health via juicing. Jil Larsen is one of them. She was able to reverse her skin disorder after just six months of eating healthier foods and juicing.

And here is one more idea for a quick and healthy breakfast for those crazy busy mornings…

Healthy Breakfast Tips
If you typically struggle with eating a healthy breakfast, here are some tips that can help:

  • Buy nutritious breakfast foods that you not only enjoy eating, but that you also don’t mind making, so you aren’t tempted to walk out the door without them.
  • Have a number of healthy food options on hand so you don’t get bored eating the same breakfasts over and over again.
  • Keep your fridge and pantry stocked so you can’t skip breakfast due to the excuse that there’s nothing to eat.

Click HERE for more details about the NOVEMBER BINGO CHALLENGE and sign up HERE!

Come join the fun!!

 

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Thank you Sara for encouraging us in these healthy ways!

Follow Sara now on Twitter —»  here «— for more on healthy lifestyles!!

GYM BAG ESSENTIALS – YOUTUBE

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…

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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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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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!

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.

GUEST POST: JAME’S CHICKEN MINESTRONE SOUP

One of my favorite people, Jame Swilley, started the Advocare 24 Day Challenge 12 days before Thanksgiving!!!!!  This girl is serious about reaching her goals!  After the first 10 days (the Cleanse Phase) she said, “My clothes are fitting better” and her hubby has been noticing 🙂  Then the BIG Turkey Day happened…  she ate small portions of all she wanted – “It was good, but not as amazing as I usually think it is… I guess this stuff is working.  It was easy to eat in moderation”

Not only is Jame going strong on her challenge, she is sharing food and meal ideas with us!!!!  Yippie!!!  She shared this Chicken Minestrone Soup with me this week and said I could share it with you 🙂  Enjoy…

WHAT YOU NEED

-Low Sodium Chicken Broth
-Can Crushed Tomatoes
-Can White Beans
-Can Cut Green Beans
-2 Large Carrots Minced
-1 Small Onion
-1 Bag Spinach
-2 Cups Quinoa Pasta
-3 Chicken Breast

Sauté chicken in a bit of water in a large pot. Remove chicken and set aside
In same pot sauté onion.
Add broth,tomatoes, white and green beans, carrots, and spinach.
Bring to a boil and add pasta.
Reduce heat once pasta is soft add diced chicken.
Serve with Parmesan cheese.

 

So THANK YOU Jame for sharing!!!  Keep rockin’ your challenge!!!

I’m totally making this soup this week.

Warm.  Cozy.  Healthy.

I encourage you to share it and try it yourself!

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