Tag Archives: Ashley Benson

LBD WORKOUT PREP

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Prepping for the LITTLE BLACK DRESS Workout Challenge::

To test, I did all the exercises (50-60 reps) at the GYM with basic equipment and then I did the same workout using only TYE4® at home.

RESULTS::
The gym workout was good, sweaty and challenging. Knees were a bit cranky from some jumping and my back felt tight and knotted at the end [you know what I mean? Felt like I needed a massage]

 

The TYE4 session made me SORE, got my heart rate up higher but I had no joint pain and had a fast recovery period. Also, my back felt good and strong – almost like I’d come from a massage!!

Further evidence of the value of the Tye4!

My online coaching group is starting this 30 day workout challenge soon and they will receive daily videos showing how to apply the TYE4 to each exercise to make it more effective!

Check out the links below for info on TYE4::
http://www.840west.org
http://themethodpilates.com

Click HERE for details on the LITTLE BLACK DRESS CHALLENGE

To purchase TYE4 click
https://squareup.com/market/840west

Sign up for COACHING GROUP
http://www.840west.org/subscribe/

Next video posted will show how to apply TYE4 to this workout.  Stay tuned!… 

WORKOUT VIDEOS – TYE4® WEEK 1

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Welcome to Phase 1 training!

Here we will work the FOUNDATIONS of true strength and fitness…

FLEXIBILITY • MOBILITY • CORE  • BALANCE

 TYE4® will help us achieve this quickly!

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⬇ DAY 1 ASSIGNMENT ⬇

1. First thing in the morning, follow the 8 minute warm-up video below.

2. Last thing before going to bed, follow the same 8 minute warm-up video.

Click here for WARM UP video

 

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For those of you who are new to TYE4, I hope you had a chance to get comfortable in it during Day 1. The morning warm-up wakes up the body, initiates circulation allowing oxygen to start moving, and is the ultimate ‘Morning stretch’ – PERFECT way to start your day!

The evening session serves a sightly different purpose:

•  To open up and stretch the chest and shoulder muscles that have been shortened throughout the day, pulling the head forward from our technology lifestyle
•  To lengthen the hamstrings, releasing back stress
•  To move hormones caused by stress from the day out of the body faster. This results in better sleep… which leads to faster muscle repair… which gets you closer to your goals! IT’S SO GOOD!

So good, in fact, that we are repeating the same routine for DAY 2! This time, think about WHY you are doing the TYE4 warmup.

Reach farther, go deeper and feel the muscles stretching!

⬇ DAY 2 ASSIGNMENT ⬇

1. First thing in the morning, follow the 8 minute warm-up video below.

2. Last thing before going to bed, follow the same 8 minute warm-up video.

Click here for WARM-UP video

 

 

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I hope you are feeling great from the past few days. Now it’s time to start layering on!

WORKOUT FOR DAY 3

• Start with warm-up video [8 min 52 sec]
• Next, do the balance video [5 min 21 sec]
• And end with the shoulder workout [this is only 1 min 33 sec… this is a good amount of time isolating the shoulders, but push yourself and do more reps than I instruct if you can]
Find a time in your day to devote 15 minutes to these sets. It won’t hurt to continue using the warm-up first thing in the morning and right before bed, but that would be extra
Continue in your regular workouts if you have any. These TYE4 warmups will set you up for better and safer workouts!
WARM-UP VIDEO

BALANCE WORKOUT VIDEO

SHOULDER WARM-UP VIDEO

 

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• Start with warm-up video [8 min 52 sec]
• Next, do the balance video [5 min 21 sec]
• And end with the shoulder workout [this is only 1 min 33 sec… this is a good amount of time isolating the shoulders, but push yourself and do more reps than I instruct if you can]

… Find a time in your day to devote 15 minutes to these sets. It won’t hurt to continue using the warm-up first thing in the morning and right before bed, but that would be extra
Continue in your regular workouts if you have any. These TYE4 warmups will set you up for better and safer workouts!

WARM-UP VIDEO

BALANCE VIDEO VIDEO

SHOULDER WARM-UP VIDEO

 

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• Choose best time of day for your workout
• Start with Warm-up Video
• Grab a mat and floor space for Roll-up Video
• Next do Leg Circles Video
• Finish with Foot Work Video

If you aren’t comfortable getting down on the floor, you can follow these workouts in the standing position. Let us know privately if you need more help modifying!

Continue using the Balance and Shoulder sequences as you see fit.

Continue using Warm-Up to help wake up your body or wind down before bed where you see value.

WARM-UP  VIDEO

PILATES ROLL UP VIDEO

LEG CIRCLES VIDEO

FOOT WORK VIDEO

 

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Choose best time of day for your workout

• Start with Warm-up Video
• Grab a mat and floor space for Roll-up Video
• Next do Leg Circles Video
• Finish with Foot Work Video

If you aren’t comfortable getting down on the floor, you can follow these workouts in the standing position. Let us know privately if you need more help modifying!

Continue using the Balance and Shoulder sequences as you see fit.

Continue using Warm-Up to help wake up your body or wind down before bed where you see value.

WARM-UP VIDEO

PILATES ROLL UP VIDEO

LEG CIRCLES VIDEO

FOOT WORK VIDEO

 

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• Start with Tye4 Warmup… try to start anticipating what comes next. Reach farther, go deeper in each movement
• Next do Balance video. Push harder today… lift leg just a little higher, pause at the top and lower with control resisting gravity
• Stay standing and do the FootWork Video standing. Triangle the leg bungees out to the side to help with balance
• End with the Pilates Roll up down on a mat

… this is the minimum workout… add more if you have time!

WARM-UP VIDEO

BALANCE VIDEO VIDEO

FOOT WORK VIDEO

PILATES ROLL UP VIDEO

 

BREAKFAST (contributor Sara Upton)

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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.

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

Come join the fun!!

 

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Thank you Sara for encouraging us in these healthy ways!

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

SKINNY JEANS WORKOUT VIDEO

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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!!