Muscle Confusion = Build Lean, Strong, Healthy Muscle


Why would I want to confuse my muscle?


I try hard all the time to NOT be confused!


Well, when it comes to muscle, it’s a really good thing!  The idea behind muscle confusion is to make the tissue constantly change and adapt to different exercises.  Keep it guessing.  By doing the same strength training workout a few times a week, the muscle learns the routine and begins to work efficiently to execute the load being demanded.  It will begin to require less energy to preform the exercise.  

This can work to our advantage in life, but when it comes to shedding pounds and building strong lean muscle, it is not helpful.  It can cause progress to stop and measurements to hit a plateau.


Muscle confusion exercise is about performing a mixture of different exercises so that the muscle fiber has a hard time adapting. 
 This will require them to work harder to preform and repair.


RESULTS:

* burning more energy for fuel

  *producing better results in a shorter amount of time!



GOAL:   Keep the muscle guessing by using different weight/rep combinations and choosing a variety of movements.  
CHANGE IT UP!  
KEEP YOUR MUSCLES GUESSING!


Example:  
When doing pushups, choose different hand position.


Military Push-Up
                                              

Diamond Push-Up

Example: 
For legs, add as much variety as you can think of to your workout.  Here are a few examples…


Wall Squats

Bridge on the Ball

Lunges
Muscle confusion routines will build strong, 
health muscle fiber
… NOT BULK!


 so MIX IT UP!
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Caribbean Vacation Fall 2011

Ok, so this past fall Jeremy and I celebrated our 12th year anniversary in the British Virgin Islands. We joined our friends, Kent and Karen, in Tortola and set sail for seven days in the Caribbean on their private yacht. Karen is one of my personal training clients, and her hubby, Kent, is the Captain. This was a trip of a life time. It’s hard to put into words just how amazing this vacation was, but I’m going to try…

Friday.  November 11
Jeremy and I caught our flight out of Nashville early that morning. We only had our carry on… yes, you heard right. Kent told us to lay out all that we thought we “needed” for the trip on our bed, and then remove 1/3 of it. He advised us to just bring a carry on. Traveling will be much easier, and frankly there is not much space in each cabin for luggage. We took his advice and in the end, Kent was right! I usually travel with kids, so this airport experience was SO easy! No checking luggage is great. Smooth day!

I had dinner with this good look’en fella at the air port in
San Juan.

We arrived in St. Thomas that evening and caught a taxi who took us to the bed and breakfast called The Galleon House. Upon arriving, two men met us and kindly upgraded our room to the nicest they had! That was awesome. We loved it there. The other crew members decided to take a different flight schedule and were able to make it to the boat that first day… no need for a hotel room. Jeremy and I, however, decided we wanted a date in 
St. Thomas!

That morning, we enjoyed a nice, homemade breakfast before catching the Ferry to Tortola. The owners of the Galleon House told us not to worry about catching the ferry at 9am (that’s the info we got online). They said it runs all the time… so we didn’t hurry to the Ferry. We were on island time! We enjoyed our walk to the Ferry and waved as we watched a boat take off. Within five min., we learned that the boat we just saw leave was THE ferry and it would be back at  12 noon! My first reaction was to panic! What would we do with all this time? Well, it turns out that it’s NOT HARD to kill 3 hours in St Thomas! First we found a place to have coffee overlooking the water. We stayed there an about an hour reading, talking and relaxing.

Then we walked to the shopping district and enjoyed all the shops.

 

We were sure to not miss the 12:00 ferry, so we showed up an hour early. While waiting, we met some friends and enjoyed getting to know them on the hour-long ferry ride to Tortola.


Upon arriving in Tortola, we took a taxi to 
The Mooring Yacht Club
and met Kent in the lobby. He showed us to our boat 
— TIGER PAUSE —
 and we met the rest of the crew.

We took a tour of our new home for the week.

Bedroom

Before we knew it, we were sailing to our first island destination. Words can’t describe how thrilling it was to experience the power of the wind pushing us along.

Quiet. Calm. Powerful.

We arrived at Cooper Island and anchored for the night. It was later in the day, so we decided not to go ashore, but we did enjoy a swim off the back of the boat.

Sunday.  Day 2
It was awesome waking up on the boat. We got underway early that morning and sailed to the most amazing place called 
THE BATHS on the Island of Virgin Gorda. 
I’ll let the pictures tell the story…

After the hike and exploring at The Baths, we sailed around to the northern part of Virgin Gorda — The Bitter End. We anchored and this became our home for the night.

The Bitter End Yacht Club

Sunset

After a good night sleep, we went ashore to the 
Bitter End Yacht Club Resort 
and walked along the board walk visiting some shops and admiring the beautiful plants, flowers and lizards. After stocking up on ice and water, we began the sail to the unique
Island of Anegada. 
This was a longer sailing day, and I loved every second of it.

Anegada — 
such a unique island!
 It’s only 4 ft above sea level, 6 miles long and 2 miles wide.

Once anchored, we spent some time swimming, snorkeling and exploring the island in the dingy boat. After some time, we went back to the boat to clean up a bit and headed ashore…

where we took advantage of a photo-op.

Once the photo shoot was over, we took a taxi to the end of the island, were we had the
Cow Wreck Beach Bar and Grill 
opened and reserved for our crew. 
THIS WAS CRAZY COOL! 
We had the place all to ourselves! 
What a hidden jewel!

Tuesday. Day 4
We enjoyed a nice breakfast early this morning.
We went back to the shore of Anegada and headed to the other end of the Island. There we found this beautiful, isolated beach called Loblolly Bay! Again, we were the only ones there! We snorkeled at the coral reefs from the beach and explored and enjoyed a nice island drink at the adorable bar.

Back on our boat we had lunch. Afterwords, Karen and I thought it was time for some PRINCESS FLOATING! We talked our men into helping us out…

Then we floated!

Wednesday.  Day 5
We got under way at 6:00 am… Bright and Early! We said good-bye to Anegada. After a 3 hour sail, we anchored at
The Dogs for lunch and snorkeling. 
These small Islands have BEAUTIFUL coral reefs.

When we were finished with this adventure, we sailed on to the Island that would be our home for the night— 
Jost Van Dyke! 
We went ashore soon after anchoring and hung around Foxy’s Bar for a while. We had the privilege of meeting Foxy Callaway and hearing him tell his famous stories. We ended up back at the bar that night.

Ashley pretending to sail to Jost Van Dyke

Jeremy consulting Foxy’s son!

We left behind a signed t-shirt of our crew. It’s the thing to do!             

After,we took the dingy boat around the island to the 
Soggy Dollar Bar. 
This beach was beautiful and called the Soggy Dollar Bar 
because there was no place to dock. 
We just drove our motor boat up on shore!

Thursday.  Day 6
We had a relaxing morning.

Once under way, we enjoyed a tour of the Virgin Islands on a calm, relaxing sail. We sailed around St Johns with Tortola on our left. Then we arrived at
Pelican Island and The Indians 
where we had our “lunch and snorkel”. This snorkeling was so beautiful. I noticed that at each island, the color of the water was a different shade of blue. Here it was teal, and very clear. This was the best snorkeling!

After lunch, we sailed to Norman Island for the night. Once there, we visited this amazing site called 
The Caves. 
The coral reefs actually grow deep into this cave! We snorkeled up to the cave, but didn’t go in far. It was teaming with life!

When we were finished there, we motored around the island and found a place to anchor at Norman Island. This place is known as Treasure Island because of legends of pirates and buried treasure, and is believed to have inspired the Robert Lewis Stevenson classic, Treasure Island.

    

That evening, our friend Eamon, Jeremy and I took the dingy out away from the Island and watched the sunset. This was one of my favorite moments.


Sunset in the BVIs from Ashley Benson on Vimeo.

Friday.  Day 7 — Our last day
On this final morning out at sea, I went through my normal Caribbean routine: up at 6 am, put on swimsuit, brush teeth and put in contacts. Drink my ADVOCARE SPARK, grab my journal and head to the bow of the boat to record every moment of this fairytale. It was quiet, peaceful and still at the bow as I watched the sun rise. I wish I could start everyday like this.

    

After breakfast, Eamon joined me and Jeremy for one last snorkel time. I decided to go princess style!

After this, we had lunch and sailed back to Tortola. We docked back at the Moorings Base and got to take a “real” shower at the spa there on the base. AWWWWWW, that was nice! We dressed and had one last dinner together.

Saturday, headed home….
We slept that night on the Tiger Pause boat one last time. We caught a taxi that morning who took us back to the ferry, that took us back to St. Thomas. From there, we took a taxi to the air port and made our way back to Tennessee.

What a perfect week.


Sailing the British Virgin Islands from Ashley Benson on Vimeo.

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SLOW-CARB + GOOD FOOD

This diet is all about being creative.  For those of you following it, I encourage you to search and experiment until you find foods you love.  Here are a few meals and snacks I have discovered this past week that ROCK!  Try these out, and let me know when you come up with something good.

CHICKEN AND HUMMUS

Continue reading

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Slow-Carb Diet and…. Chuy’s??????

I know many of you are wondering if Jeremy and I have had to give up our favorite Tex-Mex food, and the answer is… absolutely NOT!  It’s actually extremely easy to eat mexican food on this diet.

We have stumbled upon Chuy’s 3 times this week and I would like to share the secrets with you!

Sadly, I couldn’t eat chips.  I missed them very much!  Good friends and conversation really helped take my mind off of my habit of reaching in to grab one of those crispy chips and scooping up some fresh salsa and creamy jalapeno.

I ordered chicken fajitas, substituted the rice with extra beans, and asked them, “PLEASE don’t bring me any of those delicious warm homemade tortillas”.  I just couldn’t bare having them in front of me.  I also asked for my own bowl of creamy jalapeno.

I mixed the chicken and vegetables with the beans, guacamole, fresh salsa and creamy j.  IT WAS SO GOOD!  I intended to take a picture of it before I ate… at both meals. However, my mind must have shut down when I got my food and  didn’t even think about the picture until the food was GONE!… both times!!!

I do have pictures of us enjoying Chuy’s in Houston when Taylor was 2 years old!

To sum it up, there are plenty of options at mexican food restaurants.  I was filled and satisfied.

This is NOT allowed in the Slow-Carb Diet – sad! – but if you have been faithful and committed to your diet for 6 days, I think you should enjoy this to reward yourself!

See you at Chuy’s!

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Slow-Carb Diet at Panara Bread

I had lunch with a friend today at Panara Bread and stayed true to my Slow-Carb Diet plan.  I honestly didn’t even know they had salad…and I always order soup in a bread bowl and eat it all… the bread is the good part!  So I broke my focus off of my usual area on the menu and ventured over to the salads.  This salad is new on the menu. I ordered 1/2 salad and a cup of vegetable soup.  I enjoyed my meal… but I did miss bread.  Oh well, I’ve got a goal to reach so I must stay focused!  By the way, I forgot to remove the croutons before I took the picture.  As good as they looked, I did not eat even one.  Go Me

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Pinto Beans

I soaked these beans for 2 days and cooked them today.  It’s a good recipe I found on Allrecipes.com called Terry’s Texas Pinto Beans.  If you don’t already use this website, I totally recommend it.  It has made cooking so much easier for me!

Normally I would add cheese and sour cream to the beans, but I am sticking to my SLOW-CARB diet for 6 weeks and can’t have dairy 🙁  Instead, I added diced tomatoes and avocado.  It was all right.  I’m more excited about using these beans tomorrow when I cook Chicken and Corn Chili – from the same website.  Now that is a good dish, and totally in my diet plan!  

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A Quick, Delicious Snack

This is one of my favorite foods to eat.  It’s simple and packed with flavor and nutrients.  

First, I dice up tomatoes, add feta cheese- preferably goat or sheep feta – and season it with basil, salt and pepper.  Last, I drizzle extra virgin olive oil over the top. Yummmmm

Even my kids, who don’t eat tomatoes, like this!

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A Late Dinner

Today I grabbed a workout before my personal training session and realized, at the end of my day, I hadn’t had dinner… and it’s 8 pm. Ooppps! This is later than I ever want to eat.  Skipping a meal is not an option and I need it to be low maintenance and quick.  I have had enough protein today, so I opted for a veggie plate.

I don’t LOVE eating veggies, but I do LOVE hummus… so

this will be perfect with my vegetables.  Easy, quick, healthy and filling= perfect!

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Black Bean Soup

I fixed this black bean soup today for lunch and the kids LOVED it! Any time I hear Iver say, “MOM, fix this EVERY day!”… I know I scored.  It was legal and yummy for me to eat as well.  It was a dry soup mix we bought from our co-op and will look to see if we can buy something similar at our local store, since I’ve been told to make it “EVERY day”!    I served it with fresh avocado and diced tomato.  The kids got to add cheese and sour cream.  I resisted adding that to mine, and didn’t even miss it.  This meal took me 10 minutes to fix!  I would say that’s a win for this meal!

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Breakfast this morning…

This is a quick, simple, healthy, YUMMY breakfast I eat most mornings.  I grab whatever veggies I have-onion, bell peppers, squash, spinach, garlic, jalapeno, tomato (I know it’s a fruit) and saute it in real butter for a few minutes until soft.  Be creative.  Sometimes I use a lot of veggies and sometimes I only add 2 depending on what’s in my fridge and how much time I have that morning.

Then I add 1-2 eggs and scramble them up with the veggies.

After I put it in my bowl, I add a little flax seed oil to get more omega 3’s.

Easy and Delicious!  Try it and let me know what you think.

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