Category Archives: Family

POSTPARTUM EXERCISE

Guest Post:  David Smith
Having a baby can be a very exciting time, but the toll it takes on your body is not likely something many women embrace. The body’s process of preparing to give birth (not to mention the actual birthing process itself) can make even the fittest woman feel like she took a giant step backwards in terms of fitness.
 
How can a new mom get back into her fitness groove? 
When is it okay to start exercising?
Which exercises should a new mom choose?
 
Those are the questions we answer in this Guide to Postpartum Exercise. This step-by-step plan will help new moms ease back into exercise and then work their way towards your pre-pregnancy shape. The chosen exercises are safe and especially effective for developing core strength (which is crucial for any mom, especially those who had a cesarian section or difficult time giving birth). 

Be sure to listen to your body and to have patience as you progress through each of these 6-weeks stages. Enjoy!
 
 
 Dave Smith has been a personal trainer since 2001 and was recently named “Top Fitness Professional in Canada”. Dave offers free online fitness training at Make Your Body Work and also spends much of his time helping other personal trainers improve their training techniques and business success. Check out his free resources, videos, and fitness programs at makeyourbodywork.com.

BABYSITTING & CHILD SAFETY CPR CLASS

SATURDAY MORNING THESE GIRLS TOOK A BABYSITTING AND CHILD SAFETY CLASS AND I WANT TO TAKE A FEW MINUTES AND SHARE HOW VALUABLE THIS WAS.  

FIRST, IT WAS EASY TO SIGN UP – LOTS OF OPTIONS FOR CLASS TIMES AND WAS VERY INEXPENSIVE.   SECOND, THE CLASS WAS TO THE POINT.  KIM McCRAVEN, RN, TAUGHT THE CLASS AND DID A GREAT JOB PRESENTING THE INFORMATION WITHOUT IT OVERWHELMING THE GIRLS.  


               A FEW TOPICS

* QUESTIONS TO ASK BEFORE BABYSITTING 
* ADULT, CHILD, INFANT CPR/AED
* KNOCKED OUT TEETH 
* ALLERGIC REACTION/ EPI PIN
* BITES & STINGS
(SNAKE, SPIDER, TICK, BEE…)
* CUTS/WOUNDS
* CHOKING
* ASTHMA
* POISON

 
 
 
NOW WATCH THIS SHORT INTERVIEW WITH THE GIRLS AND SEE WHAT THEY HAD TO SAY ABOUT THE CLASS



“NOW I CAN HAVE CONFIDENCE IN BABYSITTING BECAUSE I AM PREPARED IF SOMETHING HAPPENS.  AND I THINK MY MOM FEELS BETTER ABOUT ME WATCHING MY YOUNGER BROTHER. “  – Taylor Benson

 
“THAT IS CORRECT.” – Mom
 

VISIT CodeOneCPR.com FOR MORE INFO

READ ANOTHER POST I WROTE WITH MORE DETAILS ON THIS COMPANY HERE

TO DECREASE THE RISK OF YOUNG PEOPLE GETTING POISONED, CONSIDER SWITCHING YOUR HOUSEHOLD CLEANERS TO A CHEMICAL-FREE OPTION.  CHECK OUT MY DIY RECIPES – HONESTLY TOO CHEAP AND EASY NOT TO DO.

ALSO TAKE A LOOK AT THIS HOMEMADE PLANTAIN TINCTURE FOR BITES, STINGS AND CUTS.  IT WORKS SO GOOD!  

HERE IS ANOTHER GREAT OINTMENT TO HAVE ON HAND.  IT’S A KIT YOU CAN BUY TO MAKE THE SALVE, AND IF YOU REALLY DON’T WANT TO MAKE IT YOURSELF, BUY IT FROM SISTER SALVE!

OK.  THAT’S ALL FOR NOW.
THANKS FOR READING!

HEALTHY PEOPLE & PLACES AROUND NASHVILLE

The Juice Bar
Holistic Chef Laura Lea  – consulting, workshops & public speaking

H3O Aquatics 

 
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REVIEW: CPR & FIRST AID TRAINING – ARE YOU PREPARED?

I don’t know if I’m the only one like this, but I often play out the scenario of being the first responder on the scene of an accident.  What would I do?  Would I freak out?  How fast and efficient would I respond?  Working in fitness centers has absolutely conditioned me to pay attention to people and their safety and being a mom has made me be on the verge of paranoid in making sure my kids are safe.   I’m thankful for accessible and quality First Aid/CPR training as a pedestrian, as a fitness instructor/personal trainer and as a parent.  

In Middle Tennessee, we have a fantastic CPR and First Aid training provider 
 
THE MISSION
  “to provide high quality, ‘hands on’ training so you will be prepared to react effectively in the case you are faced with an emergency.”
  • Visit CodeOneCPR.com 
  • Courses are in compliance with the AHA (American Heart Association) guidelines
  • On-site training 
  • Online CPR and First Aid
CLASSES OFFERED 
  • BLS for Healthcare Providers (both initial and renewal) 
  • BLS for Healthcare Providers online & skills check package 
  • Pediatric First Aid and CPR
  • BloodBorne Pathogens (online course here)
  • Child and Babysitting Safety
  • Basic First Aid
  • CPR and AED
  • CPR, AED and First Aid
  • Acute Stroke (online course here)
  • Stroke PreHospital Care (online course here)
CPR and First Aid Training
CodeOne CPR offers discounted group rates for WORKPLACE TRAINING in Middle Tennessee!  Also, hospital and nursing students get 20% off!  click here
 
Click here for class registration/schedule 
Click here for AED (Automated External Defibrillator) info and purchase 
 
Contact karl@CodeOneCPR.com for more information
Click here to follow CodeOneCPR on FACEBOOK
 
My 13 year old daughter and I will be attending the 
Child and Babysitting Safety 
class soon. 
*UPDATE:  The Child & Babysitting Safety class was great!  Read about the experience here.

 I encourage you to get trained and be prepared!

Now go visit  CodeOneCPR.com and make your plans.
BE SAFE FRIENDS!
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SLEEPY TIME

First, I would like to start by saying “Thank you” to my dog- Apple– for modeling for us today.

When we sleep our body repairs!

 

 

 

Exercising:  during resistance training, the muscles actually tear.   While sleep, the muscle rebuilds stronger to adapt to the new load demanded of it.

Sickness: during sleep, extra protein molecules are produced that help the immune system to strengthen and mend after being compromised by pollutants and infectious bacteria.

Growth:  we can’t forget that kids do a lot of growing during those important hours of sleep.

 

New studys are suggesting that getting the right 
amount of sleep may…
  • improve memory the brain appears to restructure and reorganize memories- they become stronger
  • improve inflammation– research suggests that people who get fewer hours of sleep—six or less per night—have higher blood levels of inflammatory proteins
I look like I need sleep!

  • improve performance- A study conducted by Stanford University looked at college football players.  Those who got 10 hrs of sleep for 7-8 weeks had improved sprint time.  They also had less fatigue and stamina in the day.

  • improve grades- sleep deprivation impairs learning
  • improve attentionadults get sleepy with lack of zzzz’s, but kids get hyperactive, are inattentive and impulsive  (ADHD-like symptoms)
  • encourage a healthy weight when sleepy, hormones that increase appetite increase in the blood; studies also show that people who were well rested lost more body fat and those who were sleep deprived lost muscle mass

  • and decrease car accidentsin 2009, the National Highway Traffic Safety Administration reported that being tired accounted for the highest number of fatal single-car crashes where the driver ran off the road. A higher number than crashes caused by alcohol! Lack of sleep affects decision making and reaction time.
So how much sleep do we need to get these wonderful benefits?
according to Better-Sleep-Better-Life.com
Newborns (0-2 months old) 12-18 hours
Infants (3-11 months old) 14-15 Hours
Toddlers (1-3 years old)l 12-14 Hours
Pre-schoolers (3-5 years old) 11-13 Hours
School-aged Children (5-10 years old) 10-11 Hours
Teens (11-17 years old) 8-9 Hours
Adults 7-9 Hours

 

 
So yes maybe I just want to show off my cute kids and my dog, but I also want us to look at our sleep time as HEALTHCARE!
 It’s necessary for us to be our best… to be on top of our game!
Apple seems to have sleep figured out.
 
Let’s take our cues from her and get some!
Sweet Dreams

BEFORE & AFTER story – Merry Sedlak

Meet my new friend, Merry.  The first time I met her I said, “WOW, YOU HAVE SO MUCH ENERGY!”  I couldn’t help but say that out loud (weird thing to say first off maybe… but I couldn’t help it… she DID).  She was overflowing with joy, passion, excitement and I wanted to know her story.  So many people seem to have a dark cloud over their life from stress, lack, sickness, depression and discouragement… but not this girl!  I found out this wasn’t always the case…

“January 17, 2012 – Physically, emotionally and financially we were broken we prayed for a solution.  We were introduced to Advocare from our dear friends and heard HOPE that our situation could be different!  We decided right then and there to make a change.  We started the Advocare 24 Day Challenge and had AMAZING results.  I lost 14 lbs and 17 inches and Anthony lost 20 lbs and 20 inches!  Needless to say we knew everyone could add value to their life, health and finances through this vehicle so we got very intentional to share our story and help as many people as we could.  Fast forward 2 years and a miraculous pregnancy (we struggled for 8 years and tried every medical intervention possible).  We had our son via IVF  in 2008 but had not been able to sustain a pregnancy until Advocare helped my body to do what it’s created to do.  Advocare does not make medical claims and I know that the Lord blessed us with Genevieve but I also know that Advocare enabled my body to do what it had previously not been able to do.  Anthony and I have lost over 100 lbs combine and have been able to help hundreds of people find physical and financial freedom.” Merry Sedlak

Thank you Merry for sharing your story and encouraging us!!! 

Merry lost 50 lbs in 2013 and she will loose 30-40 lbs in 2014 AND run a 1/2 marathon!!!  You go girl!

If you need a kickstart or maybe even a new start, take the 24 Day Challenge and start writing YOUR story.  We want to see you succeed.  Email ashley@ashleybensonfitness.com for a free evaluation and we will get you set up on what you need to reach your health & wellness goals!



 
MAY WE ALL HAVE AS MUCH ENERGY AND LIFE AS MERRY!  

A LOOK BACK ON 2013

Like you, I have been looking over the past year and feel very blessed at the growth that my business has taken.  I could not grow if not for my clients,readers family and friends so I want to say THANK YOU for visiting, sharing, participating, encouraging me and joining in this journey!  Achieving a healthier life is a process.  My goal is always to be further along today than I was last year.  
 
HERE ARE SOME OF MY PERSONAL HIGHLIGHTS FROM 2013
 

Continue reading

A GUIDE TO CHRISTMAS SHOPPING FOR HIM

SO IS EVERYONE FINISHED CHRISTMAS SHOPPING?
 
DON’T LIE.
IT’S OK, IM NOT FINISHED EITHER.
SO, I HAVE A SOLUTION FOR THE “HARD TO BUY FOR GUY”
HAVE YOU HEARD OF THE DOLLAR SHAVE CLUB???  IT’S THIS REALLY COOL COMPANY THAT DELIVERS 4 FRESH BLADES TO YOUR DOOR ONCE A MONTH SO YOU CAN TOSS IT AT THE END OF THE WEEK AND ALWAYS HAVE A CLEAN SHAVE!
…………………..LOVE IT……………………
JEREMY, MY HUBBY, IS A MEMBER AND WILL GIVE YOU A BRIEF REVIEW AT THE END OF THIS POST.  BUT FOR NOW, DSC HAS CREATED A HELPFUL TOOL SO YOU CAN  FINISH YOUR SHOPPING.  HOW NICE 🙂  CHECK IT OUT…


GOOD TO KNOW, RIGHT?  SO NOW READ JEREMY’S REVIEW, REALIZE THAT THIS IS THE SOLUTION YOU WERE LOOKING FOR, AND CLICK HERE TO FINISH YOUR SHOPPING.  

theREVIEW
I was hooked on the company after crying laughing watching the Dollar Shave Club commercial on the Glenn Beck program. As much as I’d like to say that I don’t shave because I’m going for the Don Johnson scruffy look, the

reality is that shaving has simply never been a necessary or pleasant experience.  First I have to admit that I’m not that hairy: meaning that I didn’t need to daily shave until I was in my late 20’s.  Second, because I did’t need to shave daily, I didn’t get into a habit of buying blades on a regular basis.  I would use the blades I had, then over use the blades I had and as a result shaving didn’t feel too good.  To top things off my facial hair density is uneven so dull blades will shave the hair on the sides of my face nicely but then pull the hair in the front.  All together very unpleasant.

ENTER THE DOLLAR SHAVE CLUB

With a friendly, easy to navigate website it was insanely easy to set up my delivery.  Now I don’t have to worry about forgetting razors at the store, painful shaves and best of all I feel like a proper man for knowing the joys of a good clean face.  Many thanks to folks over at DSC for their humor and understanding my plight.     –Jeremy

LOOKING BACK ON 2012 FITNESS VACATION

One year ago, a group of us experienced the most amazing healthy week at THIS house
We learned to make good food choices together, practiced practical food prep that we could translate into life when we came home, and enjoyed yummy healthy drinks like THIS
We exercised 2 times a day, and we LOVED every minute because our gym looked like THIS
And when it was time to relax and recover, 
we were HERE
If you are feeling a bit jealous about now, I have good news.
There MIGHT just be another trip in the works for 2015!
We will also be playing with the NEW TYE4® in the workouts!
 
The crew will learn to use it and will be taking one home after our fabulous vacation!!!
EMAIL ashley@ashleybensonfitness.com FOR MORE INFO.
 
 

ALLERGY FIX FOR FALL

IT’S THAT TIME OF YEAR TO ENJOY…

 
 
BEAUTIFUL CHANGING LEAVES
PUMPKIN PATCHES
 
 COOL CRISP AIR
 
and ALLERGIES.
ummmmm, no.
 
Sadly, allergies are ushered in along with this beautiful season.  I’m feeling it, and have already talked to a number of people this week who are being slapped with allergy symptoms.  
 
Here are A FEW THINGS we are doing as a family to fight back in hopes of enjoying the season!  If you are getting “snotty” (as my boy calls it),  try this out… 
 


1.  Pull out the SINUS RINSE!  I am making myself do this at least 2 times a day now that I feel the “stuff” all up in my head and face.  My whole family uses this when needed.  This will prevent a sinus infection better than anything else I know.  At times, my kids will even ask to use if because they know they feel better afterwards!  I use NEILMED SINUS RINSE


DO NOT USE TAP WATER!
 
Use clean and previously BOILED water, DISTILLED, or FILTERED WATER throughout a 0.2 micron filter!
 
 
2.  Drink THROATCOAT TEA.  LOVE THIS! 
 
3.  Reduce the “stuff” and inflammation in your face and lungs by removing GLUTEN and DAIRY from your diet. 
 
ALSO, DO THIS…
  •  take a good whole food multivitamin daily 
  •  get plenty of sleep
  •  dring lots of water
  •  eat clean 
  •  eat GARLIC
 Give your body a fighting chance!
Take care of YOURSELF so you can enjoy the BEAUTY of this SEASON!
 
PLEASE COMMENT BELOW IF YOU HAVE OTHER WAYS OF FIGHTING OFF THE UNWANTED ALLERGIES!