Tag Archives: Ashley Benson

Coconut Water 🥥

I have a NEW way of cracking into my favorite drink!

coconut water

A few years ago my kids gave me a coconut opener tool so I could have the freshest coconut water and I LOVED it and used it! I do love the taste of a young coconut with no additional ingredients 😍

coconut water

That worked better than NOT being able to crack open a coconut, but a few weeks ago I found an upgrade!

Watch the video to see it in action. On the hot summer days, I use the CocoNUT tool and enjoy my favorite refreshing drink straight from the source!

So is coconut water good for you? YES  

Is coconut water bad for you? YES 😆

Coconuts are so ironic and that’s another reason I LOVE them! If you want to get really confused, google “is coconut water good or bad”

Yes I believe it’s healthy – it is an rehydration drink because of its source of carbohydrates and electrolytes (potassium, sodium, and magnesium), but it’s also a diarrhetic that can dehydrate you, so…… don’t drink too much!

In conclusion, what I’ve learned over the last 20 years of being a wellness bitch is that we can, and often do, take these “healthy” things to extreme, and then it becomes bad.

So, to conclude…

  1. I drink coconut water because I like it 😊 = good!
  2. I’m a total nerd because I bring young coconuts to parties.
  3. I’ve found that adding a little rum is also good 😄

My Fashion Hack

Fashion isn’t my strongest skill, and almost every time I’m dressed nicer *not wearing workout clothes 🙄 I include at least one item that I wear for workouts. It makes me feel more like myself. For example 👇🏼

fashion hack

Daytime: the usual Pilates instructor look: yoga pants and tank. That day I wore my favorite Alo Yoga leggings with a simple Lululemon tank top.

Fast forward to getting ready for a night out… As usual, I over think what to wear, trying on many possible outfit options, leaving my bedroom looking like a tornado hit. I land on the same white Lululemon top, paired with a pencil skirt that looks similar to my yoga legging. Throw on a long, layered necklace and swap out the sneakers for heels, and BAM 💥 I’m ready for a night out!

That’s my style! What’s yours?

Comment below and let me know your fashion strategy!

Burpees Are A Terrible Exercise, So Why Did I Base An Entire Class Around It?


With burpees being such a controversial exercises, I thought I’d share the irony of why I think they’re a bad idea, but also why I just taught an entire online class ‘Sponsored by Burpee’


First, I’m not alone in my evaluation: Ben Bruno, Kate Upton’s trainer, recently professed his loathing for the exercise.

Mark DiSalvo , NYC-based certified strength and conditioning specialist is spot on with his quote in SELF magazine…

“The primary problem with burpees, DiSalvo says, is that they are an advanced, complicated movement that require a high-level of strength to perform properly. Because many people who attempt them do not have the adequate core and upper-body strength needed to nail the move, they don’t reap the full benefits—and risk injuring themselves in the process.” read article

the PROBLEM – burpees are included in many Pinterest cardio and functional fitness workouts 🤔 Ummm, but burpees ARE NOT functional and they are not an example of functional conditioning for real life common movements. But if you google “are burpees functional fitness”…

Well ok, maybe you often find yourself running through the forest being chased by a bear and you trip over a tree root and fall on your face and have to pop back up real fast and continue sprinting so you don’t die.. then yes, burpees for you can be considered functional fitness.

Bear Chase GIF - Find & Share on GIPHY

Or, in some cases, they are good for athletic training. But still, many athletes do not have the flexibility or core strength to do them properly and safely.

Mike Boyle, one of the foremost experts in the fields of Strength and Conditioning, Functional Training and general fitness, refers to Burpees as “The World’s Dumbest Exercise”

“Wrist impact, shoulder impact, lumbar flexion. A million opportunities for bad mechanics with what upside? It’s hard? Is that upside? … It’s our job (fitness professionals) to choose exercises that are effective. It’s also our job to keep our athletes and clients healthy… If you look at an exercise and see injury risk and then can’t really explain why you do it, that makes it a really bad choice.” read article


Thanks for asking! Well, the single burpee movement broken down is full of wonderful functional exercises! So we took each part and worked on the mental and physical connection of understanding and maintaining strong stabilized core through movement AND we spent time working on transitioning the anchor (the part of the body that connects you to the earth).

For example, in a squat jump our anchor transfers to toes as we lower to the ground, transfers back to the heels as we raise up, and back to the toes preparing to lift off the ground for the jump. WOW that’s complex! And actual functional training for walking/running. All movement follows this pattern: transfer, then anchor (or load) and finally move. You can see why this would take some practice, but it makes all the difference!

As far as the CORE – we must understand neutral spine and be able to find it quickly after spinal flexion.. and avoid spinal extension during the plank and optional push-up. Thanks to my PMI Pilates training and experience, I can facilitate training that will lead up to this.

So this is how I analyze a burpee. And I think it’s jumping the gun to add it to a Pinterest HIIT workout and challenge people to do as many as they can in 30 seconds.

After practicing the fundamentals and “Pilates style form” for each exercise that combine to form a burpee … which may I add totaled up to be a killer workout!! .. we put them all together at the end and did 5-8 controlled, slow-mo burpees 💪🏼

For more of my online workouts, check my Online, Pilates-based Studio TYE4FITNESS.COM 

We use the wearable TYE4 harness and bungee system that gives us resistance in every plane (up to 30 lbs of resistance depending on how you use it). It also strengthens and heals the joints as we exercise – and THIS is why I love it and recommend it.

virtual fitness classes

How Pilates is helping Ironman Kendrick Louis [interview]

Full interview in The Daily Telegraph

“IF you thought that pilates was a Zen-based activity for women, ironman Kendrick Louis wants to have a word.

Louis credits regular reformer pilates classes at Vive Active in Brookvale for helping him go from No.5 to No.1 in the ironman series.

As a result of taking up pilates two years ago, he said he was fitter and stronger than ever before… continue reading

Louis now incorporates at least three pilates classes into his weekly training schedule. As a result, he said his performance on the ironman circuit had improved tenfold.”

Ironman Kendrick Louis

“It (pilates) is one of those things that you don’t know how good it is until you actually do it,” he said. Read full article here

Now you can get similar classes online!

Check out the TYE4 Pilates Online Studio and let’s get fitter and stronger together!


January online class schedule posted! Come check out the 30 minute classes offered, including the NEW TYE4 6/1 Pilates class! I love this one, as it focuses on hip mobility/ flexibility & strength, targeting and toning inner and outer thighs … PLUS a BONUS arm workout, thanks to the beloved TYE4 😍 Check out the little demo below and head on over to TYE4FITNESS.COM to see the full January schedule. Then sign up and workout with me! Only $20/ month for unlimited classes!!! You can’t beat that! PLUS we have fun!


Sign up below to get a free HeadFloater tutorial and class!


Did you know that I teach 30 minute LIVE ONLINE TYE4 CLASSES every week??  I DO!!!  AND I LOVE IT!  Now we can meet up and workout together from all over the 🌎😅💦

CLASS MENU → Pilates | HIIT | Strength Training | Barre | Stretching & Mobility | Balance | Parasetter … in addition to workshops, nutrition and who knows what else 😆 ALL THE FITNESS 💪🏼


1] Become a member
2] Get unlimited access to classes
3] Membership to the private social/support group where you’ll receive updates & accountability & extended coaching & incentives & giveaways & all the fun!

Share with a workout friend and let’s do this!

I hope to see you online in class xoxo

online fitness classes


Get more out of your workouts, reduce risk of injury and feel better by warming up and prepping your body properly BEFORE YOU MOVE!

PARASETTER® — A top pick to use for warm-ups before moving because

  • scapula mobility & stabilization
  • chest & shoulder stretching
  • intercostal muscles stretch to help facilitate breathing
  • wake up & recruit core muscles
  • massage out tight spots in back
  • prep shoulders

Nashville area Injury Prevention & Recovery Clinic date will be announced soon. This is one of the tools you’ll learn and walk away with! There will be limited spots, so pre-register to hold your spot info@bbsports.team

Purchase Parasetter physicalmindinstitute.com

More info on CLINICS  bbsports.team

Online personal trainer




online personal training

Learn how to use the latest fitness and recovery equipment from the PhysicalMind Institute


Reserve your personal session today..

[button href=”https://mkt.com/840west” primary=”true” centered=”true” newwindow=”true”]SIGN UP[/button]


I use ZOOM as my online coaching platform.  It is easy to use use, reliable and available for every platform.


  1. Purchase your session.
  2. Receive email from me to schedule session time.
  3. Download the ZOOM app on the media you will use for the session and receive a link to be used for our meeting.
  4. To meet up, simply click the meeting link and join me for your session!
  5. Your session will be recorded for you!

Question? Email me!  ashley@ashleybensonfitness.com

Don’t have the equipment?

[button href=”https://physicalmind.myshopify.com” primary=”true” centered=”true” newwindow=”true”]SHOP NOW[/button]

November 20 to 25, 2021Event Starts at 7_00AMEvent Ends at 7_00PM (dragged) 1


As I reflect on 2017, I am overwhelmed from the growth and opportunities.  This past year I found myself growing with not just one team, but multiple teams.  The mission is still the same, but it’s a lot more fun and moves a lot faster together!

—» 2017 HIGHLIGHTS «—

FEBRUARY – Release of my first Pilates DVD → also available for digital download ashleybensonfitness.vhx.tv ← find them here!  I’m closing out the year with 6 videos and will be adding more in 2018.

workouts VHX videos

APRIL – I was contacted by Pilates Style Magazine for an interview.. my story was published in the May/June issue

Continue reading

Ashley Benson Pilates



Core strength/core stability is the ability of the abdominals, back muscles and pelvic floor to support the spine and keep the body stable, safe and balanced.  This is a fundamental in any physical activity and is key to preventing injury and performing at full potential in sports.

We have to be intentional to gain awareness of and develop the powerhouse muscles. It requires us to slow down, get quiet and concentrate.  It’s difficult to feel and control deep muscles, but when you do, your perspective on movement changes. The hands and knees demo below is an exercise our clients do to help build a strong core base.

We add TYE4 to help understand and feel the body positioning. It also requires more muscles to fire from the start 🔥 I made Kelsey Feltman try it with and then with out TYE4, and this was her feedback:


  • gives boundaries
  • gives feedback to help with form
  • resistance (much harder work for abs, triceps, quads, and hamstring)
  • arms and legs reach longer
  • feel muscles firing immediately
  • brings you back to home base automatically


  • lighter
  • easier but less controlled
  • harder time telling if hips are tucked
  • no boundaries
  • have to do more reps to feel muscles
  • easy to not be aligned

TYE4PARASETTERMINISHEADFLOATER workshop coming to the Nashville area!  Details will be posted soon. Perfect for chiropractors, massage therapist, trainers, coaches, instructors and everyone else who helps people improve their body.  Also great for individuals.  Let me know if you want early bird info.. comment below, message or email ashley@ashleybensonfitness.com

More on TYE4 PhysicalMindInstitute.com 🤙🏼