ADVOCARE ALL-IN 24 DAY CHALLENGE 2016

Well, the gyms are about to be PACKED and FITNESS is about to become very popular again – not as trendy in Nov & Dec haha That’s all fine and good, but the real KEY TO CHANGE starts in the kitchen. Once we get our eating under control and in order, the ‘gym part’ will have a greater payoff!

‪#‎truthbomb‬

So if you need to jumpstart

• weight management • energy • overall body composition • overall wellness

JOIN US for the NationWide Advocare ALL-IN 24 Day Challenge!

We are starting January 11, 2016
Order by January 4th for the special perks and free stuff!

For more info on the challenge go to Advocare.com

Email me with questions
ashley@ashleybensonfitness.com

• My family has trusted and benefited from Advocare for over 10 years for our vitamin and supplement needs, and we’ve witnessed the greatest results from our clients through this program. I’m personally excited to do the challenge again because it dissolves my bad food cravings, boosts my energy and resets good eating habits!!

H E L L O NewYear
••••••••••••••••••••••••••••••••
photo credit:: @wrightkitchen

LET'S CONNECT

637

http://www.ashleybensonfitness.com/advocare/advocare-all-in-24-day-challenge-2016/

TYE4® 2016

6 Replies

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 •

LET'S CONNECT

637

http://www.ashleybensonfitness.com/pilates/1730/

CHRISTMAS. FRANKINCENSE. TRADITIONS.

6 Replies

On coming to the house, they saw the child with his mother Mary, and they bowed down and worshiped him. Then they opened their treasures and presented him with gifts of gold, frankincense and myrrh.” Matthew 2:11

As a kid I would hear the story of the wise men bringing the gifts of gold, frankincense and myrrh to baby Jesus. Immediately following the unfamiliar word frankincense, I would become distracted and start thinking about FrankenSTEIN. Clearly there was a disconnect and no significant meaning to this biblical detail for me at the time.

Fast forward to adult Ashley… a few years ago. I started studying essential oils for homemade house cleansers and personal products like toothpaste and deodorant —» check it out in my STUFF WE MAKE post. I remember the moment I came across Frankincense oil.

WAIT, I KNOW THAT WORD!!!

So clearly I was going to buy that one just because baby Jesus had it.

THEN I noticed the price and thought Hmmmm, maybe next time :/

↓ HISTORY LESSON ↓

Gold, frankincense and myrrh were standard gifts to honor kings in the ancient world – gold as a precious metal, frankincense as perfume or incense, and myrrh as anointing oil. Read more… Biblical Archeology

Frankincense is a white resin from Boswellia trees that has long been used for incense or perfume. This resin has also been used as a traditional medicine in some cultures. It has a long history dating back thousands of years and has proven to have antiseptic and inflammatory properties. It was considered an effective remedy for toothaches to leprosy (history.com)

Frankincense was valued greater than gold (whaaaaa????) during ancient times and only those with great wealth and abundance possessed it. It is mentioned in one of the oldest known medical records, dating from the 16th century BC – an ancient Egyptian list of 877 prescriptions and recipes. Wow that’s a lot.

Frankincense was used to anoint new born sons OF KINGS and priests… AND it was brought as a gift to the new born baby Jesus Christ!

♥ THE BABY SHOWER ♥

I believe the special gift of Frankincense was given for a few reasons::

1. It represented honor and status for Jesus. Frankincense was an incense burned before the ark in the Holy of Holies.

2. It symbolized his priestly role and Christ’s willingness to become a sacrifice for us. The Hebrew word “frankincense” means “pure or white,” because of the snowcapped mountains of Lebanon where frankincense is grown.

3. It was a WONDERFUL addition for Mary’s DIAPER BAG!

After discovering some of the health benefits… and enduring 2 natural child births of my own… I understand how much this gift rocks! The Frankincense could have replaced the need for diaper rash cream, hand sanitizer, ibuprofen, antibiotic ointment and a few bonus benefits for Mary!

KNOWN BENEFITS OF FRANKINCENSE

• Relief for inflammation and pain … after having a baby… YES

• It’s an antiseptic, meaning it will help eliminate bacteria and viruses… you know Mary loved this part… I mean, she gave birth in a barn… around animals… and a lot of poop.

• Can help with scar, wound, stretch mark healing… great for mama and awesome for active baby boy (my boy has taught me that boys of all ages need wound treatment!)

• Can relieve symptoms of indigestion … gas, constipation, bowel issues, PMS, cramps… ya know, some of those postpartum things they don’t warn you about before childbirth (TMI I’m sure for some of you #sorrynotsorry) and also great for when baby doesn’t kick out a good burp.

• Can help balance hormone levels, relieve pain, cramps, headaches, anxiety, nausea, fatigue, and mood swings. Frankincense oil also helps with regulating estrogen production and reduces the risk of tumor or cyst development in pre-menopausal women.

Joseph was like #winning

Every modern man is like ‘Where can I get this stuff?’

• Natural Cold or Flu Medicine… Isn’t it scary to think of your new baby getting sick? I had my son going into cold and flu season and I was totally freaked out. As a mom, I absolutely see how this was such a valuable gift back then – knowing that Joseph couldn’t just run to Walgreens to pick up some medicine if Jesus got sick. In oil form, they could add a few drops to a cloth to help fight sickness that their baby may have encountered.

• Frankincense is known to help with a respiratory infection, provide relief from coughing and helps eliminate phlegm in the lungs. It also acts as an anti-inflammatory in the nasal passages, making breathing easier, even for those with allergies or asthma.

• Helps reduce stress reactions & negative emotions… I wonder if Mary struggled with postpartum depression?

Benefits of Frankincense SOURSE:: Dr. Axe

These are just a few of the benefits that made me realize how valuable this gift from the wise men truly was. We do not know exactly how old Jesus was when the Magi found him and presented these gifts. Some believe as old as 2 years. So I don’t know exactly how Mary and Joseph used the gifts, but I imagine it was a humbling experience and they were a cherished and valuable resource for this small family.

CELEBRATING CHRISTMAS TODAY

We’ve started a new tradition of diffusing Frankincense on Christmas day. These kind of traditions help us reflect on the reason we celebrate Christmas.

Thanks for reading and I hope YOU have a very Merry Christmas!

LET'S CONNECT

637

http://www.ashleybensonfitness.com/family/christmas-frankincense-and-traditions/

WORKOUT VIDEOS – TYE4® WEEK 1

BREAKFAST (contributor Sara Upton)

1 Reply

written by Contributor Sara Upton…

Eating a healthy breakfast does a number of positive things for you physically. For instance, it gives your body the perfect dose of energy that it needs to make it through your busy morning. It has also been linked to enhanced weight control. Up to 90 percent of people who have been able to maintain weight loss for more than year indicating that they eat this important meal at least five of the seven days per week.   However, the key to making breakfasts work for you is to choose food options that supply a decent amount of nutrients while tasting amazing. What are some to consider?
Tasty Yet Healthy Breakfast Options
If you have a little bit of time on your hands, a breakfast burrito is a great way to get some nutritious foods in your system and satisfy your hunger at the same time. Don’t be afraid to load it up with veggies either. Peppers, avocado, tomatoes, and any others you want to add will boost the flavor while keeping it healthy.   Another option, and one that is slightly more filling, is whole-wheat apple pancakes. By adding wheat flour, you’re consuming healthier carbs. The apples are good for you too as they are loaded with disease-fighting antioxidants and fiber, which is good for your digestive tract, lowers your risk of type 2 diabetes, and even has the potential of reducing your cholesterol levels.

If you don’t have a lot of time to make a meal, a nutrient-packed breakfast to consider is a simple green smoothie. Some ingredients that are great in green smoothies include kale, spinach, and parsley. Of course, you can always add other non-green foods as well, such as different fruits, flax seed, and other nutritious ingredients that you’ve grown to love.

Juicing is yet another alternative and one that a lot of people find enables them to start their day with a lot of energy without giving them a full stomach that can weigh them down. How is juicing different than smoothies? The main difference between the two is that juicing removes a large amount of the fiber.   It’s still good for you, though, as many people have experienced improved health via juicing. Jil Larsen is one of them. She was able to reverse her skin disorder after just six months of eating healthier foods and juicing.

And here is one more idea for a quick and healthy breakfast for those crazy busy mornings…

Healthy Breakfast Tips
If you typically struggle with eating a healthy breakfast, here are some tips that can help:

Buy nutritious breakfast foods that you not only enjoy eating, but that you also don’t mind making, so you aren’t tempted to walk out the door without them.
Have a number of healthy food options on hand so you don’t get bored eating the same breakfasts over and over again.
Keep your fridge and pantry stocked so you can’t skip breakfast due to the excuse that there’s nothing to eat.

 As a bonus, if you follow these suggestions, you’ll be able to cross many squares off the Fall Fitness November Bingo Challenge. Now that’s something worth celebrating!

Click HERE for more details about the NOVEMBER BINGO CHALLENGE and sign up HERE!

Come join the fun!!

Thank you Sara for encouraging us in these healthy ways!

Follow Sara now on Twitter —» here «— for more on healthy lifestyles!!

LET'S CONNECT

637

http://www.ashleybensonfitness.com/advocare/24-day-challenge/breakfast-contributor-sara-upton/

GINGER SHOT RECIPE AND FACTS

1 Reply

Ginger is a great ANTI-FOOD —» it’s anti-viral • anti-septic • anti-histamine • anti-inflammatory and just great if you have a head cold or sinus congestion. It’s INTENSE NUTRITION! BAM

If you live near a beloved JUICE BAR ♥, go in and ask for a Ginger Shot.

They’ll make one up for ya!

Or try this RECIPE from DELICIOUSLY ELLA

Ingredients:

1/2 a lemon
1 large knob of ginger, about 50g

Peel the ginger, then put it into a juicer and collect the juice. Squeeze the lemon either by hand or using a citrus press. Mix the juice of the ginger and lemon together, then drink the shot – don’t sip it though as it’s not the most delicious thing!

↓ THE CHALLENGE ↓

Can you take a GINGER SHOT and keep a straight face like my little man Iver?

Now here’s a Juicy Tip from Juice Therapy •••
For a warm, comforting, nutritious drink, put a few slices of lemon and ginger along with a teaspoon of manuka honey into hot water.

Because ginger helps to tame nausea, it is beneficial for people undergoing chemotherapy and its associated nausea as well as for pregnancy and its associated morning sickness.

Ginger has been referred to as “the king of anti-inflammatory foods” and is incredibly useful for any inflammatory problems in the body from rheumatoid arthritis to easing muscle pain after strenuous activity and exercise. The reason it is such a powerful anti-inflamatory is because it contains compounds or essential oils called gingerols that help to interrupt the inflammation process. Essentially they interfere with an enzyme called cyclo-oxygenase (COX) that is involved in switching on inflammation and instigating pain. When we experience a cold, we feel all bunged up with mucus, although actually most of that feeling actually comes from inflammation of the of the mucous membrane in the nose and sinuses. Most conditions and pain in the body are associated with inflammation including all muscle pain, arthritis and even skin conditions. … read more here

For some fun Juicy Trivia, check out Juice Therapy!

A ginger shot is one of the assignments in our Fall Bingo Challenge! This is a great way to say motivated in November… Let’s do this together! Come read → HERE ←about the challenge and get your family and friends in on this one… it’s gonna be FUN!!

♥ HAVE A HAPPY HEALTHY SEASON ♥

LET'S CONNECT

637

http://www.ashleybensonfitness.com/diy/ginger-shot-recipe-and-facts/

NOVEMBER BINGO CHALLENGE!!!

2 Replies

In my years of training, I have found that NOVEMBER is NOT a fun time to focus on healthy ways. And there seems to be an incredible amount of guilt surrounding the holiday season. This just must be the way it has to be. FALSE. I believe we CAN have fun being healthy AND enjoy the yumminess of the season at the same time during these special months!

NOVEMBER SOLUTION

We are playing a HEALTHY BINGO CHALLENGE the entire month of November and YOU should join in on the fun!!!

You set your goal: how many rows can you complete? Or are you BOSS and want to fill the board?? There will be a drawing and prizes for you champs who do every square!!

For the price of 2 Pumpkin Spice Lattes ↓

1 month membership to the 840WEST private coaching group
November Bingo Game instructions & details
Video workouts
Fitness Tutorials
Access to the 840WEST coaches
Motivation and resourses
Fun social group who have the same goals

Email me and reserve your spot!!! Invite your friends —» the more the merrier!!

ashley@ashleybensonfitness.com

LET'S CONNECT

637

http://www.ashleybensonfitness.com/uncategorized/november-bingo-challenge/

BIG BALL LEG WORKOUT

SKINNY JEANS WORKOUT VIDEO

3 Replies

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!!

LET'S CONNECT

637

http://www.ashleybensonfitness.com/pilates/skinny-jeans-workout-video/

Ashley Benson Fitness

fitness for the modern body

ADVOCARE ALL-IN 24 DAY CHALLENGE 2016

TYE4® 2016

CHRISTMAS. FRANKINCENSE. TRADITIONS.

WORKOUT VIDEOS – TYE4® WEEK 1

BREAKFAST (contributor Sara Upton)

GINGER SHOT RECIPE AND FACTS

NOVEMBER BINGO CHALLENGE!!!

BIG BALL LEG WORKOUT

SKINNY JEANS WORKOUT VIDEO

ONLINE COACHING GROUP