Category Archives: Fitness

LBD WORKOUT PREP

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Prepping for the LITTLE BLACK DRESS Workout Challenge::

To test, I did all the exercises (50-60 reps) at the GYM with basic equipment and then I did the same workout using only TYE4® at home.

RESULTS::
The gym workout was good, sweaty and challenging. Knees were a bit cranky from some jumping and my back felt tight and knotted at the end [you know what I mean? Felt like I needed a massage]

 

The TYE4 session made me SORE, got my heart rate up higher but I had no joint pain and had a fast recovery period. Also, my back felt good and strong – almost like I’d come from a massage!!

Further evidence of the value of the Tye4!

My online coaching group is starting this 30 day workout challenge soon and they will receive daily videos showing how to apply the TYE4 to each exercise to make it more effective!

Check out the links below for info on TYE4::
http://www.840west.org
http://themethodpilates.com

Click HERE for details on the LITTLE BLACK DRESS CHALLENGE

To purchase TYE4 click
https://squareup.com/market/840west

Sign up for COACHING GROUP
http://www.840west.org/subscribe/

Next video posted will show how to apply TYE4 to this workout.  Stay tuned!… 

LITTLE BLACK DRESS FITNESS CHALLENGE

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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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TYE4® 2016

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2016 is going to be an exciting year for TYE4@ wearable resistance system… New classes are popping up all over the world in a variety of locations – from YMCA facilities to elite Dance and Pilates studios to Crossfit gyms. The New York City Ballet trains in TYE4 and this past season, we had a few of the Washington Wizard NBA basketball players using TYE4 to assist with physical therapy and to keep themselves stretched and warm on the sidelines during games. This is so exciting and there is much more to come! Many more instructors are working towards their TYE4 certifications and many people will see life changing benefits from using TYE4!  Interested in becoming a TYE4 coach or instructor, visit TheMethod Pilates.com for more info.

It’s so fun to see how diverse this training system is.  More people are using TYE4 at home to help them loose weight, build strength, gain flexibility, improve posture, develop better balance & coordination and also rehab their body (specifically ankles, knees and shoulders). It can be worn while doing your regular workout or put it on and clean your house!!  Seriously, this is happening!!!  Busy moms are now wearing TYE4 while they clean and cook… and they are seeing results!!!  When you have it on, the muscles that line and support your spine are engaged, along with your abdominals!!!!  It also activates the stabilizer muscles around your ankles, knees, and hips so they are support and strengthened.  It’s easy and it’s smart!

Look for the NEW Bone Up™ TYE4 classes coming to the Nashville area in 2016!

Bone Up is a safe and beneficial class designed specifically to those individuals with Osteoporosis, Osteopina, or any condition which limits spinal flexion in exercise.

This class focuses on improving balance, building bone mass, and increasing overall strength, flexibility and endurance with an emphasis on body alignment to ensure safety, regardless of your ability level. read more… Riverbrook Regional YMCA

Purchase TYE4® – $80 BUY NOW

Subscribe to my YOUTUBE channel for TYE4 workouts and ideas.

Join the TYE4 COACHING GROUP for content and support!

• HERE’S TO A STRONG START TO OUR NEW YEAR •

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ONLINE COACHING GROUP

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Online TYE4® Coaching Group starting up next week! This will be the ONLY place to get our full length TYE4 workouts, and new ones will be added regularly! Plus, members get access to our coaches, accountability, general fitness tutorials and a fun social group to be a part of!!

⇢ Membership starting at $4.99 ⇠

*** TYE4 must be purchased before joining the group BUY NOW

⇣ Become a MEMBER Today ⇣

★★★ Click HERE ★★★

“I’ve been using the Tye4 on and off since December to help lose baby weight, get in shape, and increase flexibility. During the last online coaching group I dove in head-first thanks to the competition aspect. My favorite way to workout is running and I quickly realized that the Tye4 is a great compliment to my running routine. Using the Tye4 to warm up before my run made a noticeable difference in my performance, including the addition of an extra mile and a better pace. It also gives me a great “rest day” alternative!” … Rochelle Kennedy

The ABS BLASTER WORKOUT USING TYE4

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IF YOU DON’T HAVE A TYE4 OF YOUR OWN, DO YOURSELF A FAVOR AND CLICK NOW TO PURCHASE – GET MORE OUT OF YOUR WORKOUT!

FULL VIDEO WORKOUT ARE AVALIBLE IN THE 840WEST ONLINE COACHING GROUP!

Join our Online Coaching Group ($10/month) and get more full workout videos, coaching, encouragement and a fun social online space to connect with others in this game to be more healthy and fit! Click HERE for more info!!

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doTERRA OILS IN MY GYM BAG!!!

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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.

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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! 

 

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

FULL VIDEO WORKOUT ARE AVALIBLE IN THE 840WEST ONLINE COACHING GROUP!

Join our Online Coaching Group ($10/month) and get more full workout videos, coaching, encouragement and a fun social online space to connect with others in this game to be more healthy and fit! Click HERE for more info!!

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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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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!

Thanks to FitnessBlender.com for a great workout!

FULL VIDEO WORKOUT ARE AVALIBLE IN THE 840WEST ONLINE COACHING GROUP!

Join our Online Coaching Group ($10/month) and get more full workout videos, coaching, encouragement and a fun social online space to connect with others in this game to be more healthy and fit! Click HERE for more info!!

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