TODAY MATTERS

REMINDING MYSELF TO MAKE CHOICES TODAY THAT

‘SUMMER ASHLEY’ WILL BE HAPPY WITH!

LET'S CONNECT
Instagram7k
Facebook
YouTube637
YouTube
Pinterest2k
Google+
http://www.ashleybensonfitness.com/fitness/today-matters/
LINKEDIN
RSS

HIIT SKATEBOARD WORKOUT VIDEO

 

 

Filmed by CHRIS UPTON
Christhetrainer@Gmail.com

 

 

GREAT EXERCISES TO ADD INTO YOUR HIIT WORKOUT!
Warmup and stretch before the skateboard workout.
Begin by modifying the exercises until you are comfortable on the skateboard.  These exercises require strong and healthy joints and stabilizer muscles.

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!!

finalposter

 

LET'S CONNECT
Instagram7k
Facebook
YouTube637
YouTube
Pinterest2k
Google+
http://www.ashleybensonfitness.com/fitness/hiit-skateboard-workout-video/
LINKEDIN
RSS

TYE4 HIIT 1 DEMO

HIIT – high intensity interval training – is definitely trending in 2015 in the world of fitness.  I love this workout and I’ve been loving it even more since I started using Tye4.  The resistance of the bungees takes this workout to a NEW LEVEL… because in does increase intensity… and isn’t that the point of this kind of workout???  My heart rate increases 10-20 beats per minute on EVERY exercise!!!  AND… it removes the stress that high intensity exercises can cause on the joints.  It adds just enough stability to clean up the move and allow for some MAJOR MUSCLE ISOLATION!  I mean, really.  WIN WIN.

PURCHASE TYE4® WEARABLE RESISTANCE SYSTEM CLICK HERE

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!!

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!!

finalposter

 

LET'S CONNECT
Instagram7k
Facebook
YouTube637
YouTube
Pinterest2k
Google+
http://www.ashleybensonfitness.com/fitness/tye4-hiit-1-demo/
LINKEDIN
RSS

PILATES USING TYE4 DEMO 2

The Pilates exercises in this demo are fantastic, but there are a few problems:

  1. 1. The hip flexors may be over used or stressed
  2. 2.  The abdominals fatigue and the lower back arches which can cause injury
  3. 3. It’s easy to strain the neck in this flexed position.  And it’s just really uncomfortable for many people.

So I got really excited in class today as we found a way to use Tye4 to take care of every one of those issues!!!  The bungee variation I use in this demo assist the hip flexors allowing for a greater abdominal contraction which gives support to the lower back.  Now the hands are freed now to give support to the neck!

BUNGEE VARIATION  I’ve wrapped the leg bungees around the outside of my arms.

PILATES SEQUENCE

  • Double Leg Lower Lift
  • Scissor Kick
  • Alternating Leg Press
  • Mountain Climber

PURCHASE A TYE4® WEARABLE RESISTANCE SYSTEM HERE

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!!

finalposter

 

LET'S CONNECT
Instagram7k
Facebook
YouTube637
YouTube
Pinterest2k
Google+
http://www.ashleybensonfitness.com/pilates/pilates-using-tye4-demo-2/
LINKEDIN
RSS

PILATES USING TYE4® DEMO

 

The Tye4® bungees adds resistance to these Pilates exercises – like Reformer Pilates.

EXERCISES IN THIS DEMO

1. DOUBLE LEG LOWER LIFT::  I’m showing the advanced version – holding leg bungees out to the side on the floor.  To modify, hold leg bungees but sit on your hands and squeeze your glutes (squeeze that butt!)

2.  LEG CIRCLES::  Here I’ve pulled the right arm bungee long and put that hand loop on the left foot.  Hold the bungees connected to the foot together or separate them.  Guide the leg in a circle, retracing each time.  5 each direction.  Keep the hips from rocking.

3.  SCISSOR KICK::  This demo shows an advanced variation.  To modify, don’t hold the leg bungees and reach high up on the leg closer to the chest.

MORE ON TYE4 CHECK OUT MethodPilates.com

PURCHASE TYE4 WEARABLE RESISTANCE — SHOP NOW

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!!

finalposter

LET'S CONNECT
Instagram7k
Facebook
YouTube637
YouTube
Pinterest2k
Google+
http://www.ashleybensonfitness.com/pilates/pilates-using-tye4-demo/
LINKEDIN
RSS

FUTURE NINJA WARRIOR IN TRAINING WITH TRAVIS ROSEN

Here is my little Ninja Warrior…

 And here is his coach, Travis Rosen, at the 2014 National Finals/American Ninja Warrior

LET'S CONNECT
Instagram7k
Facebook
YouTube637
YouTube
Pinterest2k
Google+
http://www.ashleybensonfitness.com/family/future-ninja-warrior-in-training-with-travis-rosen/
LINKEDIN
RSS

6 WEEK TYE4 BOOTCAMP – CLASSES STARTING THIS WEEK!!!

CLASSES OFFERED

TYE4 FUNDAMENTALS [Monday 7:00 pm, Crossfit Murfreesboro]
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 [Tuesday 5:15 pm, The WareHouse, Murfreesboro]
build long, lean muscle, increase flexibility & mobility, and strengthen your entire core

TYE4 HIIT [Wednesday 7:00 pm, Crossfit Murfreesboro]
high intensity interval training – using Tye4 will increase intensity, burn more calories and protect the joints while working harder

TYE4 FUSION [Friday 8:45 am, Murfreesboro KettleBell Gym]
cardio, barre, strength and Pilates

Space is limited.  Once you purchase your class you spot will be held.

*** You will need to bring a mat to class. For Pilates, non-slip socks or ToeSox are preferred. For more on what to wear with Tye4, check out this post.

LOCATIONS

CrossFit Murfreesboro
831 Park Avenue, Murfreesboro, TN 37128

The Warehouse
730-A Middle Tennessee Blvd. Suite #14
Murfreesboro, TN 37129

Murfreesboro Kettlebell Gym
(Stronghold Fitness)
730-A Middle Tennessee Blvd. Suite #9
Murfreesboro, TN 37129

TYE4 CLASSES & PRICE copy

PURCHASE TYE4 WEARABLE RESISTANCE — SHOP NOW

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!!

finalposter

Questions, email me!

ashley@ashleybensonfitness.com

 

LET'S CONNECT
Instagram7k
Facebook
YouTube637
YouTube
Pinterest2k
Google+
http://www.ashleybensonfitness.com/pilates/new-tye4-classes-starting-this-week/
LINKEDIN
RSS

DR. KRAEMER and RICH FRONING

I just got back from the Advocare ADVONATION Conference in Atlanta.  My mind is still spinning!!!  The entire day was just awesome: we had world-class training that I can apply to all areas of my life, we heard from people who have taken claim of their life when they felt hopeless and now are living extraordinary lives with new found freedom.  In addition we got to hear a little “behind the scenes” from the Fittest Man on Earth – 4x CrossFit Champ and non-paid Advocare Endorser RICH FRONING!!!  He could endorse any supplement company but he chooses Advocare.  When asked why he uses it, he simply said, “It Works!”

FullSizeRender

Rich Froning and Rick Loy

I was really, really humbled and crazy excited to hear from

Dr. William Kraemer

Ph.D., FACSM, FNSCA, FISSN, FACN

william_kraemer 

He is on the Advocare Scientific and Medical Advisory Board, which is totally exciting.  He is a major player in the area of Sports and Fitness.  I hung on every word he said, and part of it made me feel like I was back in class studying for my Human Kinesiology degree!  I LOVED LOVED LOVED being taught by him!  And it was super exciting hearing him explain products like OmegaPlex, Herbal Cleanse and Spark!  I still feel giddy.  Please read his bio below.  I’ve just shared a small portion of it.

William J. Kraemer, Ph.D.

Titles

Professor of Kinesiology
Professor of Physiology and Neurobiology
Professor of Medicine

Academic Degrees

Ph.D., Physiology and Biochemistry, Minor: Biostatistics, University of Wyoming, Laramie, WY

M. S., Exercise Physiology, University of Wyoming, Laramie, WY

B.S., Health Education and Physical Education, University of Wisconsin-LaCrosse, LaCrosse, WI

Areas of Expertise

Exercise Endocrinology

Exercise & Aging

Exercise & Nutrition

Resistance Exercise/Training

Exercise & Women

Sports Medicine

Strength & Conditioning

Youth Fitness

Physical Performance

Sports Medicine

A Portion of his Biography (read full bio here)

Prior to his appointment at the University of Connecticut, he was a commissioned officer (Captain) in the U.S. Army’s Medical Service Corp and was stationed at the U.S. Army’s Research Institute of Environmental Medicine in Natick, Massachusetts working in military R @ D where he conducted research related to soldier fitness, stress physiology, soldier combat demands, environmental physiology resistance training, and ergonomics. As a research physiologist and biochemist he was the head of the Exercise Biochemistry Laboratory within Exercise Physiology Division.Dr. Kraemer is currently a member and Fellow in the American College of Sports Medicine and has served as a member of the ACSM’s Board of Trustees and Administrative Council. He is a past president of the National Strength and Conditioning Association (NSCA).

Dr. Kraemer was among the first group of members inducted as Fellows in the NSCA in 2007. Dr. Kraemer is also a Fellow in the International Society of Sports Nutrition and the American College of Nutrition. He is also a member of the American Physiological Society and the Endocrine Society.

Dr. Kraemer serves on numerous scientific journal editorial boards and is the current Editor-In-Chief of the Journal of Strength and Conditioning Research, an Editor for the European Journal of Applied Physiology and an Associate Editor for Medicine and Science in Sports and Exercise and is on the Editorial Board for the Journal of Applied Physiology.

Dr. Kraemer has also been a sport science liaison for the United States Olympic Committee to USA tennis, team handball, basketball, wrestling, and soccer. He has also served three different terms as a member of the United States Tennis Association’s (USTA) Sport Science Committee. He has authored and co-authored over 360 peer reviewed manuscripts in the scientific literature related to sports medicine, endocrinology of exercise, nutritional supplementation, exercise, military fitness, sports science, and resistance exercise and training.

Dr Kraemer recently (2012 copyright) published with Dr. Steven Fleck and Dr. Michael Deschenes (UConn Alumnus) a new textbook entitled “Exercise Physiology: Integrating Theory and Application”.

He has also authored or co-authored 10 other books in the areas of strength training and endocrinology of exercise and is working with his colleague, Dr Steven Fleck on a historic 4th Edition of their classic text book, Designing Resistance Training Programs.

He was selected by the International Olympic Committee (IOC) to edit (Dr. Kraemer and Dr Keijo Häkkinen’s) the Medical Commission’s book on “Strength Training for Athletes” which was published in 2002 and is also an editor (Dr. Kraemer and Dr. Alan Rogol) for the IOC’s Encyclopedia of Sports Medicine’s Endocrinology of Exercise and Sport which was published in 2005.

Considered by many to be one of the world’s preeminent scholars in the physiology and endocrinology of resistance training, Dr Kraemer’s work has spanned from the cell to the whole human being in the quest for greater understanding and knowledge in the area of exercise and sport science.

This is why my family uses Advocare, and why we professionally recommend it: It”s safe, “It Works!” – Rich Froning, in case you forgot :), and it’s cutting edge, providing us with world-class supplements to support our modern lifestyle needs. Plus the company is solid, has beautiful integrity, truly cares for people and values the family.

1782125_10205088698531243_8640098182721353114_n

LET'S CONNECT
Instagram7k
Facebook
YouTube637
YouTube
Pinterest2k
Google+
http://www.ashleybensonfitness.com/advocare/dr-kraemer-and-rich-froning/
LINKEDIN
RSS

SMOOTHIE SHOPPING LIST

Smoothies are an easy way to add a lot of nutrition into your day.  I like to keep foods from this list in my kitchen and make it easy to pull out and toss in the blender.  Kids love to make their own, so encourage them to be creative and have fun with it!

LET'S CONNECT
Instagram7k
Facebook
YouTube637
YouTube
Pinterest2k
Google+
http://www.ashleybensonfitness.com/uncategorized/smoothie-shopping-list-2/
LINKEDIN
RSS

ADVOCARE 24 DAY CHALLENGE BREAKFAST VIDEO

Happy DAY 1 of the Nation Wide 24 Day Challenge!!!  This is exciting for sure.  I was home this morning and had time to prepare a nice breakfast so I thought I’d share.  On those mornings I’m moving to get out the door, I will drink a meal replacement shake or have a quick breakfast prepared I can grab, like the egg muffins my friends Tammie and Jenn make 🙂 I will share that recipe soon.  Anywho, here is what I ate this morning.

  • Saute’ onion, spinach and beans in a small amount of butter.
  • Add eggs and scramble.
  • 1/2 Avocado (Salsa is good too)
  • 2 Apple slices with almond butter
  • Ezekiel bread with almond butter

So good.  Now I’m full and fueled!

LET'S CONNECT
Instagram7k
Facebook
YouTube637
YouTube
Pinterest2k
Google+
http://www.ashleybensonfitness.com/advocare/advocare-24-day-challenge-breakfast-video/
LINKEDIN
RSS