MUSCLE INJURY REHAB

“Hamstring strain injuries are very common in sports.  They can become chronic, nagging injuries due to scar tissue formation with up to a 63% chance of re-injury.”  Dynamic Physical Therapy & Sports Enhancement

In high school – long, long ago – I injured my hamstring playing sports and have re-injured it many times since.  IT’S SO FRUSTURATING.  

Five months ago I developed a pinched bursa in my left hip → which led to spasms in my gluteus medius  – a TRUE pain in the butt! → and then the problem trickled down into my hamstring… because it will take any opportunity to cause me grief.

theSOLUTION

First, I got K-Laser Therapy from Laser Therapy & Chiropractic Center for my hip.  This started helping immediately and paired with icing for a few weeks, inflammation was reduced without any medication.  Then I started doing pressure point therapy for my butt muscle – basically I would sit on a tennis ball holding for intervals of 3 minutes while crying from all the pain until the spasm released. Thank you Results Physiotherapy, Murfreesboro Tn for the torturous, yet effective instruction you gave me 🙂  And finally I started using a foam roller and Tye4® to rehab that stubborn hamstring.  

IMG_0488

My BFF.  Her name is Foam Roller

The Tye4 has been HUGE in helping me maintain/regain flexibility and maintain/build strength during this time.  Over the past weeks, when my hamstring is being a nerd and causing aches and pains, I have consistently found relieve after using Tye4!  

 I also kicked my nutrition into high gear by supplementing with a few products that the pros use when they are recovering from injuries.  I figure, if it’s good enough for them, it’s good enough for me!  I’ve added Advocare BioTools and Post-Workout Recovery Drink to my daily intake.  This, along with my basic core nutrition, has done wonders for my recovery.  

Here’s one extra tip…
IMG_0483
Tennis ball + wall + back tension = much relief!!!
Give it a try!
When dealing with muscle injuries, we need to have patience, proper resources and common sense while recovering.  I just thought I’d share what’s been going on with me.  It’s easy to get discouraged, but we gotta hang in there and keep going!  
There is too much life to live to quit. 


ADVOCARE

TESTIMONIES

 

FOR MORE INFO and A FREE EVALUATION, EMAIL

ashley@ashleybensonfitness.com

Visit Advocare.com for full list of products.

If you want to be a part of our 24 Day Challenge group, shoot me an email and we’ll connect and get you set up on a customized 24 DC package perfect for reaching your goals!

ADVOCARE PRODUCT REVIEW: 10 DAY CLEANSE

This week I’m highlighting the 10 Day Cleanse.  
I thought this would be helpful for you guys doing the 
24 Day Challenge with us!  
 
This cleanse is the first 10 days in the challenge.  It’s gentle, effective, and super doable even if you work and travel!

ADVOCARE PRODUCT REVIEW: MEAL REPLACEMENT SHAKES

Breakfast literally means “breaking the fast”
What you put in your body first thing in the morning really does make a difference in your day.  Fuel your body proper, first thing, and kickstart your metabolism and give yourself what it needs to run efficiently!  
 
Because of the craziness of the morning rush, we need some easy solutions and that’s why I’m highlighting the Advocare Meal Replacement Shakes this week at the start of the school year.  This is my breakfast 4-5 times a week.  The other mornings I’m actually in the kitchen cooking something 
[Check out the video at the bottom of this post for the 3 minutes egg breakfast.  So good.  So easy.  And So not hard to clean up!]
 

ADVOCARE INFO

Advocare is a world-class nutrition company since 1993.  

 

We specialize in:

  • Health & Wellness
  • Weight Management
  • Vibrant Energy
  • Sports Performance 
  • Skin Care
The products are formulated by an elite Scientific and Medical Advisory Board.  The team has experience in pharmacology, toxicology, nutrition, sports performance and pediatrics – with over 200 years of combined experience.  
Click on the links below to watch short video clips and articles.   Email me at ashley@ashleybensonfitness.com for a FREE Health Evaluation (no obligation) to see if this is a fit for you!
 

ENDORSORS
DREW BREES – NFL 
JASON WITTEN – DALLAS COWBOYS
DAVID STARR – MOTORSPORTS DRIVER
ADAM BURISH – NHL HOCKEY 
MICHAEL W. SMITH – SINGER/SONGWRITER/PRODUCER 
KUTLESS – BAND

SPORTS ADVISORY COUNCIL 
SCIENTIFIC AND MEDICAL ADVISORY BOARD 
DR. TODD MILLER 
ADVOCARE GUIDING PRINCIPLES 

WEIGHT LOSS & WELLNESS TESTIMONIES
HOLT MEAD – older and weight loss
BRIE WONG – lost 115 lbs
HEATHER HODGES – a tired mom 
MERRY SEDLAK – before/after
ROCHELLE KENNEDY – vacation w/out weight gain


SPORTS PERFORMANCE TESTIMONIES
MIA FINNEGAN National & World Fitness Champion, mom to 3 
RICH FRONING –  3 time Competitive Fitness  Champion

 

OMEGA-3 FATTY ACIDS
24 DAY CHALLENGE REVIEW
CATALYST, MNS, SPARK and PRODUCTS SAFE FOR KIDS 

 

FREE WELLNESS EVALUATION– no obligation 
This is the fun part!  I want to help YOU!  What are your goals?  What do you need to do to be the best version of YOU?  Every story is different and your plan needs to be personalized to YOU.  So, start the conversation by sending me an email.  We will chat and come up with a plan that fits your life – what is it that you need? Health, energy, time, a little extra $$$?  We will first lay the foundation for success, which is nutrition.  Real food and high quality supplements to fill in the gaps is key to reaching your goals.  Advocare has over 70 products and our team will find the perfect fit for you.  Your plan will be personalized to meet medical conditions as well.  We will coach you through it all 🙂  Once that’s in order, we will layer on the fitness.  Again, I am your coach and I will give you workouts that are sustainable in your life.  Your personalized program will depend on whether you workout at a gym with lots of equipment, spend your “fitness” time in group classes, or workout at home with little or no equipment.  

WHAT’S IN MY SWANSON VITAMIN box?

I got my SwansonVitamins.com order today!!!  
Let’s take a look at my goodies…

First, I was so happy to see that these powered probiotics were BUY 1 GET 1 FREE!!!  They are still running this sale, so go now and order HERE!!!   2 for $9.99…  YOU CAN’T BEAT THAT!  This fall I started adding this to my kids smoothies and juice.  They didn’t even know it was in there, and they were getting 
  • Needed support for the kid’s GI and immune function development 
  • 3 billion viable organisms in each serving
  • No added sugar and flavor free 
 
This is a protein supplement I add to smoothies or just mix with water.  
It taste really good and check this out…
  • It’s a hormone-free high-protein nutrition with Aminogen plant enzymes!
  • It boosts overall health and supports lean muscle development 🙂
I have never had frankincense essential oil and I thought this is the perfect season to try it!  Frankincense 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 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.  Man that’s a lot. 

“They entered the house and saw the child in the arms of Mary, his mother.  Overcome, they kneeled and worshiped him.  Then they opened their luggage and presented gifts of gold, frankincense and myrrh.” Matthew 2:11  The Message

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.  For the purpose of anointing their king and/or a great first aid to stick in her diaper bag, I know Mary was thankful for this gift!

I’m not sure yet how we will use it, but I will apply it to Christmas day somehow.  Any ideas?  Let me know in the comments below! 
And these are the new products we are trying!
I’ll let you know how I like them 🙂
A few other products I bought:
  • Organic Chia Seeds
  • Dr. Bronner’s Pure-Castile Soap
  • Jasmine Absolute essential oil
  • Peppermint essential oil – we love this in our homemade toothpaste recipe HERE
  • Texas Cedarwood essential oil… WHAT???  This is a new one for me… and being from Texas, I’m super pumped about it!!!
  • A Beauty Drink Mix with verisol – For me 🙂
  • Policosanol… heart health – Jeremy’s
  • Alpha Lipoic Acid… antioxidant protection, powerful free-radical fighter – Jeremy’s
  • Aged Black Garlic…the benefits of garlic without the stinky breath!
If you have never shopped at Swansons before, you will get a $5 coupon if you click on the links on this post!  It’s a refer a friend program.. and you are my friends… and I absolutely recommend you shop there!!!  Best Prices 🙂
 
 
In a few weeks I will do a HEALTHY KIDS supplement giveaway here on the blog!  Sign up to receive emails so you don’t miss it. 

Being Good on Vacation Part 1 – SPARK SLUSH

Well Hello!!!  
I’m home now from a month of vacationing.  Well, it wasn’t ALL vacation.  I did work some while I was gone.  As you can see, I didn’t do much blogging, but I did take lots of pictures 🙂  Now I want to share with you some ways I stayed healthy while traveling.  
 
IT’S REALLY HARD TO BE GOOD!
It’s possible, we just have to get creative.  
 
While I was in Texas, we took a weekend trip to the beach.  Port Aransas was our destination and it was a lot of fun in the sun.  And guess what???  We found the BEST SHAVED ICE place there on the island.  I’m serious… may be the best in all the earth!?!?!?
I mean, really.  
This is just one tiny part of the menu.
thePROBLEM
It’s all sugar… and I’m not eating sugar!!!  
OH, WHY ME!!!!!
 
After discovering that this was in fact the best shaved ice on planet, the kids decided to visit it as many times as possible while we were there.  I allowed myself 1 real snow cone, and I chose COFFEE WITH CREAM.  After all, I would order that at a coffee house 🙂  
After that trip I had to get creative.
Oh my it was fabulous! 
 So here’s what I did the rest of our trips to the best shaved ice place in the world…
 
I made
ADVOCARE
SPARK SHAVED ICE!
1 bottle of water
1 cup of fluffy shaved ice
1 scoop of ADVOCARE SPARK
(Spark is a vitamin energy drink
 
It was amazing and here’s how I did it
If you want to be a part of our 24 Day Challenge Group, shoot me an email and we’ll connect and get you set up on a customized 24 Day Challenge package perfect for reaching your goals! 

Are the DIY Cleaners REALLY Going to CLEAN?

If you are ANYTHING like me, you are asking this question:
“Do these homemade ‘cleaners’ actually CLEAN???…  because that’s kind of the point.  I want all germs, viruses, bacteria and all other nastiness that have made their way into my house killed!”

So this blog post is dedicated to ME.  After reading this post I can be assured that my new cleaners are kicking germ butt and leaving my house clean!!!  
Oh, and I hope it helps you too! 🙂

THE PRODUCTS I WILL USE THE MOST:
BAKING SODA
natural deodorizer and stain remove and  rinses easily. 
BONUS:  completely non-toxic (safe for pets – or kids – who might be tempted to lick it) and cheap!
VINEGAR
 disinfectant, can remove stains, and is a sanitize  
BONUS:  completely non-toxic  and cheap!

LIQUID CASTILE SOAP
(like Dr. Bronner’s)  
vegetable based soap (others are petroleum based), non-toxic and gentle enough to use on face or on pets.


3% FOOD GRADE HYDROGEN PEROXIDE
a natural bleaching agent, disinfectant, and has stain removing properties. Does not have heavy metals (like the non-food grade kind) and can be used for first-aid, body and oral care, produce, household surfaces, dishwasher, laundry & stains, plants & gardens, and plants.
Do not take by mouth.

Do not use Lemongrass undiluted on your skin.
Lavender is not recommended for children to use orally and consult your doctor before using it topically.  Read THIS about using lavender oil
If you are pregnant, do not consume Juniper Berry.  Also, some medications can can interact with this.  For more info on using Juniper Berry, read THIS.
Speak to your health care provider before using Clary Sage during pregnancy and childbirth. 
Also, it should be avoided internally.  Read more about different types of Sage oil HERE
Eucalyptus should never be applied to the skin undiluted.  Avoid use of an infant or young child.  It should never be taken orally, unless under the guidance of a qualified physician.
Citrus oils bother some people, or even may be allergic to them, so choose one cleaner to use it in, only use a few drops of it at first, and then observe everyone in the house for a few days after being exposed to it.  

I get all of these products at 
SwansonVitamin.com
They have high quality products you can trust and really, really good prices!  


Click HERE to get a $5 coupon to SwansonVitamins!!!
Read THIS to find out WHY it’s important to reduce the chemicals in the home.
Read THIS for a general SHOPPING LIST for this DIY project!
Read THIS to find out what essential oils are toxic.

Thank you Swanson’s for providing the products for this series!!!

I HOPE YOU JOIN AND INVITE YOUR FRIENDS!