Category Archives: Tye4

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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WORKOUT VIDEOS – TYE4® WEEK 1

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Welcome to Phase 1 training!

Here we will work the FOUNDATIONS of true strength and fitness…

FLEXIBILITY • MOBILITY • CORE  • BALANCE

 TYE4® will help us achieve this quickly!

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⬇ DAY 1 ASSIGNMENT ⬇

1. First thing in the morning, follow the 8 minute warm-up video below.

2. Last thing before going to bed, follow the same 8 minute warm-up video.

Click here for WARM UP video

 

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For those of you who are new to TYE4, I hope you had a chance to get comfortable in it during Day 1. The morning warm-up wakes up the body, initiates circulation allowing oxygen to start moving, and is the ultimate ‘Morning stretch’ – PERFECT way to start your day!

The evening session serves a sightly different purpose:

•  To open up and stretch the chest and shoulder muscles that have been shortened throughout the day, pulling the head forward from our technology lifestyle
•  To lengthen the hamstrings, releasing back stress
•  To move hormones caused by stress from the day out of the body faster. This results in better sleep… which leads to faster muscle repair… which gets you closer to your goals! IT’S SO GOOD!

So good, in fact, that we are repeating the same routine for DAY 2! This time, think about WHY you are doing the TYE4 warmup.

Reach farther, go deeper and feel the muscles stretching!

⬇ DAY 2 ASSIGNMENT ⬇

1. First thing in the morning, follow the 8 minute warm-up video below.

2. Last thing before going to bed, follow the same 8 minute warm-up video.

Click here for WARM-UP video

 

 

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I hope you are feeling great from the past few days. Now it’s time to start layering on!

WORKOUT FOR DAY 3

• Start with warm-up video [8 min 52 sec]
• Next, do the balance video [5 min 21 sec]
• And end with the shoulder workout [this is only 1 min 33 sec… this is a good amount of time isolating the shoulders, but push yourself and do more reps than I instruct if you can]
Find a time in your day to devote 15 minutes to these sets. It won’t hurt to continue using the warm-up first thing in the morning and right before bed, but that would be extra
Continue in your regular workouts if you have any. These TYE4 warmups will set you up for better and safer workouts!
WARM-UP VIDEO

BALANCE WORKOUT VIDEO

SHOULDER WARM-UP VIDEO

 

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• Start with warm-up video [8 min 52 sec]
• Next, do the balance video [5 min 21 sec]
• And end with the shoulder workout [this is only 1 min 33 sec… this is a good amount of time isolating the shoulders, but push yourself and do more reps than I instruct if you can]

… Find a time in your day to devote 15 minutes to these sets. It won’t hurt to continue using the warm-up first thing in the morning and right before bed, but that would be extra
Continue in your regular workouts if you have any. These TYE4 warmups will set you up for better and safer workouts!

WARM-UP VIDEO

BALANCE VIDEO VIDEO

SHOULDER WARM-UP VIDEO

 

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• Choose best time of day for your workout
• Start with Warm-up Video
• Grab a mat and floor space for Roll-up Video
• Next do Leg Circles Video
• Finish with Foot Work Video

If you aren’t comfortable getting down on the floor, you can follow these workouts in the standing position. Let us know privately if you need more help modifying!

Continue using the Balance and Shoulder sequences as you see fit.

Continue using Warm-Up to help wake up your body or wind down before bed where you see value.

WARM-UP  VIDEO

PILATES ROLL UP VIDEO

LEG CIRCLES VIDEO

FOOT WORK VIDEO

 

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Choose best time of day for your workout

• Start with Warm-up Video
• Grab a mat and floor space for Roll-up Video
• Next do Leg Circles Video
• Finish with Foot Work Video

If you aren’t comfortable getting down on the floor, you can follow these workouts in the standing position. Let us know privately if you need more help modifying!

Continue using the Balance and Shoulder sequences as you see fit.

Continue using Warm-Up to help wake up your body or wind down before bed where you see value.

WARM-UP VIDEO

PILATES ROLL UP VIDEO

LEG CIRCLES VIDEO

FOOT WORK VIDEO

 

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• Start with Tye4 Warmup… try to start anticipating what comes next. Reach farther, go deeper in each movement
• Next do Balance video. Push harder today… lift leg just a little higher, pause at the top and lower with control resisting gravity
• Stay standing and do the FootWork Video standing. Triangle the leg bungees out to the side to help with balance
• End with the Pilates Roll up down on a mat

… this is the minimum workout… add more if you have time!

WARM-UP VIDEO

BALANCE VIDEO VIDEO

FOOT WORK VIDEO

PILATES ROLL UP VIDEO

 

SKINNY JEANS WORKOUT VIDEO

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The new SKINNY JEANS WORKOUT is now published in the coaching group!! Any of my clients miss the Pilates Side Series??? I thought so. This is a great toning and sculpting workout that builds long, lean muscle. Full video 18 minutes.

Click HERE for full SKINNY JEANS LEG WORKOUT

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!  Visit 840west.org for more info!!

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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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

BB SPORTS PERFORMANCE 

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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!!!”

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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TYE4® HIIT PLYO WORKOUT

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 ♥ LOVE ♥ LOVE ♥ LOVE ♥

Wearing Tye4 while doing jump training is a smart idea.  First, it allows you to jump against resistance, which〈oh my gosh〉makes it harder.  LOTS and LOTS of muscle burn and isolation will occur = greater intensity.  Second, it reduces stress on the joints!  It’s like landing on a trampoline.  This is great news for me considering I have “old knees” and “can’t do jump training anymore without causing terrible inflammation”  I have yet to have an issue after training in the Tye4.

♥ FOR ME, TYE4 MEANS MOVEMENT FREEDOM ♥

HERE ARE THE EXERCISES I PERFORM IN THIS VIDEO…

JUMP SQUATS full movement – touch the ground, then reach as high as you can at the top while jumping.  Don’t cheat here.  Reach the arms high as your back lengthens while in the air.   Modify: touch knees rather than the ground, and eliminate the jump part, just reaching up with the arms.  This is still a great exercise!

JUMPING JACKS  3 variations

  1. standard jack– you will feel this in the upper body b/c the arm bungees creates resistance
  2. triangle jack– no arms, hold leg bungees triangled out to the side, creating resistance for the adductor muscles —» inner thigh
  3. crossed jack– hold leg bungees crossed in front to create resistance for the abductor muscles —» outer thigh

ROTATION JUMP  3 variations

  1. slalom jump – jump right → front → left → front
  2. 90º jump – jump facing back, then back to the front
  3. 360º jump – full turn

SQUAT TRIPPLE TAP JUMP   facing right → squat → tap ground 3x → jump turning to the left.

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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