DIY HOUSECLEANERS SHOPPING LIST

For the month of June, I will be replacing all of my HouseHold Cleaners with NON-TOXIC, CHEMICAL-FREE solutions I am making myself! And I will document it here on the blog 🙂 You should join me in the next step of

LIVING HEALTHY!!!

So if you are taking this journey with me, here is a basic shopping list for you to put together before June.

Essential Oils:

Need to be 100% Certified Organic. What you choose is all about your preference. Take a look at this Essential Oil Directory to get familiar with the different oil scents. Read this to learn about the properties and benefits of the different oils. These links might help you decide what oils you would like to use.

Oh, did I mention you will save $$$$$ by making your own cleaners? And it’s healthy?

So are you taking the plunge?

Let me know if you have questions and YOU BETTER share tips with me that you discover along the way!!!

THIS IS GOING TO BE FUN!!!

LET'S CONNECT

637

http://www.ashleybensonfitness.com/diy/diy-housecleaners-shopping-list/

TYE4® CLASSES

2 Replies

IT’S TIME FOR YOU TO TRY THE NEW TYE4® TO ENHANCE YOUR WORKOUT!

SCHEDULE
LOCATIONS
CLASS REGISTRATION
PURCHASE TYE4 —» click HERE!

For schedule, locations, class registration to sign up for classes, email ashley@ashleybensonfitness.com We are toning up that tummy & sculpting long, lean muscles in our arms and legs!

Oh yeah, we are also improving our flexibility, gaining better posture and taking control over our health!

TYE4 FUNDAMENTALS —» learn how to use Tye4 in more complex variations to maximize results, learn how to apply it to a variety of different exercise styles and get an awesome workout at the same time

TYE4 PILATES —» build long, lean muscle, increase flexibility & mobility, and strengthen your entire core

TYE4 HIIT —» high intensity interval training – using Tye4 will increase intensity, burn more calories and protect the joints while working harder

TYE4 FUSION —» cardio, barre, strength and Pilates

TYE4® PILATES CLASS

This class will be a typical mat Pilates class, but I will integrate the Tye4 into every exercise making it a Pilates Reformer workout. The Tye4 IS the reformer! The adjustable bungees are like the springs. The beauty of the Tye4…

ASSISTANCE. Tye4 provides assistance for the exercises that tend to strain the neck or hip flexors or movements you don’t have the strength to do fully yet. You will be performing exercises, like the teaser, that most people cannot do unassisted.
RESISTANCE. The Tye4 will add resistance through a full range of motion that will challenge your muscles when called for. You WILL feel it all over! Working out using Tye4 is a very “Pilates way” of moving.

EXPECT LONGER, LEANER, TALLER, STRONGER!

Take a look at TYE4 featured in PILATES STYLE MAGAZINE.

FOLLOW me on Facebook
Nashville Fitness

If you are a Gym Owner, Trainer, Instructor, Coach, or Physical Therapist interested in a
TYE4 Training Workshop
email

Ashley@ashleybensonfitness.com

LET'S CONNECT

637

http://www.ashleybensonfitness.com/pilates/sign-up-for-tye4-classes/

REVIEW: Murfreesboro Kettlebell Gym

Leave a reply

I’ve spent the past few weeks studying and practicing kettlebell exercise with
Raymond Harvey -RKC (Russian Kettlebell Certified), CSCS- at Stronghold Fitness. I began with a skills class to learn the fundamentals and the safe, proper way to use the kettlebells. It was great to break down the familiar kettlebell swing into individual movements and then put it all together with proper, efficient form. I loved this! Now I understand where the power comes from. I watch myself in the mirror and can visually see and feel when I start recruiting other muscles to help out. When this happens, I focus harder to hold proper form or grab a lighter bell.

Since the skills class I have attended 3 group classes. With each class I feel that my form is getting better which is allowing me to begin increasing my weight and have a better workout! I feel great after the classes and know that it’s building my body up stronger – not breaking it down like other kinds of exercise can.

RESULTS FROM KETTLEBELL

Lose fat and increase endurance
Increase energy levels
Develop Functional Strength
Shrink your waist and strengthen our core
Get fantastic results in less than 3 hours per week
Become less injury prone
Increase flexibility

A FEW THINGS I’VE LEARNED

* Kettlebell workouts are a great way to build strength and endurance. They offset your center of gravity and require you to work harder to maintain balance… which leads to a stronger core. What I’ve learned from my pilates training is that balance is controlled through the core muscles. Strong core=balance.

* If you do it with good form, it can be a huge benefit to you. If you perform the moves with sloppy form, your chances for injury are high. The slightest wrong movement can cause injury. It is important to learn from and train with an experienced, certified kettlebell instructor. You may find a certified personal trainer who understands the body and exercise, gives instruction, and knows how to perform kettlebell exercises correctly but this is NOT THE SAME AS BEING TRAINED AND CERTIFIED WITH THE KETTLEBELL. Your trainer needs to understand the precision of each movement, and be able to teach you!

* Stop and rest or lower your weight if you start getting fatigued.

* Don’t try to compete with others in the class who are using a heavier kettlebell. (This is directly pointed at me! I tend to want to compete and have ended up getting hurt from it. This time around I am happy when I finish each class to the best of my strength, experience and ability!)

* I must “pack” my shoulders for stability and power. Ramond reminds me to do this when my shoulder starts to do the work. Read more about Packing the Shoulder for Protection and Power here. Also, take a look at this post I wrote last year about the Scapula as an Anchor for the arms.

* The kettlebell swing is about hip hinge. The arms are like a pendulum. It is not a weight lifting move – it’s a full body core power movement.

* This is a great way to turn your body into a strong, efficient powerhouse!

To learn correct kettlebell training form,
contact Raymond at rdharvey68@comcast.net
(615) 429-5888
and visit murfreesborokettlebell.com

IF YOU ARE GONNA DO IT, LEARN TO DO IT RIGHT!

LET'S CONNECT

637

http://www.ashleybensonfitness.com/fitness/review-murfreesboro-kettlebell-gym/

Life is like a Bicycle

2 Replies

LET'S CONNECT

637

http://www.ashleybensonfitness.com/workout/life-is-like-a-bicycle/

DIY TICK REPELLENT

14 Replies

Spring is here and my kids are running around in the woods every chance they get. They love exploring, hiking, and camping. They have established clubs and hideouts within the trees and bushes behind our house.

There are so many reasons I love them playing outside –

Adventure. Imagination. Being familiar and comfy in nature.

But one thing makes me go “EW”…

TICKS!

YUCK! YUCK! YUCK!

Well today I’m happy because our homeschool science class learned about ticks and then made

HOMEMADE TICK REPELLENT!!!

It’s chemical free, non-toxic, natural and so easy to make – I thought I’d share!

What We Used

1 cup water

squirt bottle

2 cups distilled white vinegar

15-20 drops of essential oil……..

Lavender, Eucalyptus, Peppermint

(use less peppermint if used on young kids)

If you want to learn more about icky ticks, read

TOP 10 THINGS EVERYONE SHOULD KNOW

ABOUT TICKS THESE DAYS

by the TickEncounter Resource Center

Oh, don’t forget to make homemade

“itch cream” to heal bug bits and stings. Instructions HERE.

ENJOY THE SEASON!

LET'S CONNECT

637

http://www.ashleybensonfitness.com/diy/diy-tick-repellent/

STUFF WE MAKE…of EDEN

7 Replies

My desire is to make my home an environment that promotes health. I’m constantly evaluating our current conditions, making adjustments to brands and products and experimenting with alternatives. I really started changing things during the “sick year” we had with my son. Read post about that here. I want to thank allergies, asthma and infection for waking me up to the fact that I can have more control over the health of my home than I ever imagined! So here are some of the changes we’ve made. I hope you find some of this helpful!

DIY Toothpaste

DIY Plantain Tincture Itch Cream – for bug bites, stings & more
DIY Bug Spray

DIY Tick Repellent

DIY Refresh Your Skin
DIY Foam Hand Soap

DIY Laundry Soap
DIY Dryer Balls
DIY After Sun Lotion
DIY Toilet Cleaner
DIY Dusting Spray
DIY Sink Cleaner
DIY Oven Cleaner
DIY Microwave Cleaner
DIY Glass/Mirror Cleaner
DIY All Purpose Kitchen Cleaner
Why Replace Chemical, Toxic Cleaners with Natural

DIY SHOPPING LIST HERE!!!

LET'S CONNECT

637

http://www.ashleybensonfitness.com/family/stuff-we-make/

Wake Up Determined.

1 Reply

LIVELIFEHAPPY.COM

LET'S CONNECT

637

http://www.ashleybensonfitness.com/workout/wake-up-determined/

PILATES Rocks!!!

1 Reply

If you are wondering what the heck PILATES is
or thinking of joining my class,

here are some facts to convince you that

PILATES ROCKS!

This technique develops a strong core – flat abdominals and a strong back.
It will create long, lean muscles and flexibility.
You can develop an evenly conditioned body, improve sports performance and reduce risk of injury.
You will learn to control your body & gain muscle awareness.
It can rehab and strengthen joints.
Posture will improve
You will see benefits in many areas of your life.
It’s a challenging, but gentle low impact way to exercise.

Pilates is an effective method of cross-training, combining flexibility, body awareness, breathing techniques, and improvement in the strength and stability of your core muscles.

These are just a few of the benefits.

Read about Pilates and Arthritis HERE
Read about Pilates and Dance HERE
Read about Pilates in the Workplace HERE
Read about Life after a Hip Replacement HERE
Read about Pilates: Prenatal & Postpartum HERE

It was developed over 100 years ago.

It is not a trend.

Get on the PILATES train NOW!!!

PILATES WILL REDESIGN YOUR BODY!!!

Here I am doing pilates exercises using a

Tye4® by The Method Pilates. I am so excited to finish my certification in July!

LET'S CONNECT

637

http://www.ashleybensonfitness.com/uncategorized/pilates-rocks/

Flat Abs – No More Bloat!

1 Reply

Tosca Reno, author of The Eat-Clean Diet, wrote an article on her blog about Apple Cider Vinegar and ab definition.

You should read her post HERE if you experience intestinal discomfort, bloating, or other related symptoms after eating.

ashleybensonfitness.com

See how I use it to make the BEST ITCH MEDICINE ever!

Click HERE to read about the history and numerous benefits of

APPLE CIDER VINEGAR

LET'S CONNECT

637

http://www.ashleybensonfitness.com/workout/flat-abs-no-more-bloat/

April-May Weight Loss Contest! Join in.

Ashley Benson Fitness

fitness for the modern body

DIY HOUSECLEANERS SHOPPING LIST

TYE4® CLASSES

Life is like a Bicycle

DIY TICK REPELLENT

STUFF WE MAKE…of EDEN

DIY SHOPPING LIST HERE!!!

Wake Up Determined.

PILATES Rocks!!!

Flat Abs – No More Bloat!

April-May Weight Loss Contest! Join in.