Tag Archives: Tye4

LITTLE BLACK DRESS FITNESS CHALLENGE

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JOIN ME IN JANUARY!!!

STARTING JANUARY 11, 2016 

IT’S CHALLENGE TIME AND YOU’VE GOT 2 SWEET OPPORTUNITIES…

  1. FOOD CHALLENGE, we are joining the Nation for the ADVOCARE ALL-IN 24 DAY CHALLENGE!  I’ve tried and led many different challenges like this, and hands down this is the best I’ve found that yields the best results for reaching short-term AND long-term goals.  This is a kickstart for weight management, overall body composition, energy and overall health.  YOU’RE NOT ALONE!  Join the challenge and recieve personal coaching from our team, online resources like the new 24-Day Challenge Virtual Coach, Nutrition Guide, Healthy Recipes, 24-Day Challenge app and support from community events like “Prep for the Challenge” Party and “Moving in to Max Phase” Party.  Read more here…
  2. FITNESS CHALLENGE… we are committing to the popular LITTLE BLACK DRESS CHALLENGE!!  Lots of groups follow this workout, but in my coaching group I will be leading  you in daily videos on how to apply the TYE4® to your exercises to make them harder, cleaner (better form), safer and YOU will get better results because of it!  The workout is made up of basic movements, 30 days of exercise assignments and no gym needed.
  •  You will need a TYE4 if you don’t have one… order here.
  • Read more about TYE4 wearable resistance/assistance system here.
  • Sign up here to join the FITNESS CHALLENGE {$10 for the month of January}

JOIN ONE or JOIN BOTH

Oh, and…

JOIN ME IN MARCH FOR REFRESHING, INSPIRING WEEK IN THE 

DOMINICAN REPUBLIC!

Come read about our Fitness Retreat here…

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I’M PARTNERING WITH INSTRUCTOR DANA TAFT FOR THIS RETREAT.

ASK HOW TO PARTICIPATE IN THE REFERRAL PROGRAM

ashley@ashleybensonfitness.com

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TYE4® 2016

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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 •

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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

 

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!!

FITMARK BAGS GUEST POST: TYE4

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[This is from a guest post I wrote for Fitmark September 2013 – see it here.  Now, over a year later, I’ve continued using  Tye4 personally,  with test groups and with my clients.  If I had to rewrite this post, I would not change a word.  More on Tye4 here ]

There is a new fitness love in my life, and it’s called Tye4®. I attended the Official Tye4 Launch and Training Workshop in New York this summer and am now teaching five Tye4 classes a week and can’t stop talking about it! This new fitness tool has my creative exercise juices flowing and has given me a fresh excitement and hope for the health, strength, and the repair of our bodies.

The Tye4 is a wearable resistance. It’s a harness that can be worn higher or lower on the chest, depending on preference, with easy adjusting straps. It has a bungee that attaches to both feet separately, and one that attaches to both hands.

tye4collage.jpgIt was invented by Joan Breibart, Founder and President of the PhysicalMind Institute. She introduced the first Pilates certification program, the first Mat Work Pilates Video in 1991, ‘Working Out The Pilates Way‘ and other books, articles, and inventions that have helped the Pilates Method evolve and benefit our generation.

I teach two different classes: 1. Tye4 Fusion and Tye4 Pilates. The Tye4 Fusion class is a combination of aerobic, barre, strength training, Pilates and stretch. I start with a dynamic warm up that loosens our spine and hips and awakens the body to move. Using Tye4 gives us something to push or reach through (a closed kinetic chain) and enables greater stretch and lengthening. We move from warm up to full on sweaty, aerobic exercise. I give high impact options for some of the moves, but it is optional. The beat of the music is fast and we have fun feeling a full body burn.

Next, the music slows down and relaxes our minds so we can put full focus and concentration into the Barre moves. Here I use the Tye4 to assist in leg lifts and balancing. We don’t over work the hip flexors and because we are able to hold balance so much better and longer with Tye4, we feel a beautiful burn from our glutes all the way down into our calves in the stabilizing leg! I LOVE THAT! Honestly, this is where I start sweating! Hard work.

After Barre, I take my class through a series of strength moves, including pushups and plank. Again, using the Tye4 is changing the game! We use a front cross leg bungee variation when doing a modified pushup. The leg bungee cross “reminds” the body to keep the core engaged during the movement, and the crossed hand bungees provide resistance! I no longer have to nit pick on form. It just happens with Tye4! And modified or “girly pushups” create such a surprising burn!

I wrap up our class with Pilates down on the mat using Tye4 in each exercise. We now can move with more control, stabilize with more awareness, and stretch deeper. As I’ve heard from a few of my clients, “I can really feel my muscles now.”.

I agree with what About.com had to say about the Tye4, “What is so great about the Tye4 is that the lines of resistance feedback to the core of your body. This is very Pilates approach to fitness. It’s an effect we get from much of the larger Pilates equipment like the reformer, but getting that direct feedback with something as portable as the Tye4 is unusual.”.

Tye4 was invented in the Pilates world, but it is a creative, effective tool that can be used with many other types of fitness.

For more information, visit TheMethodPilates.com and ‘Like’ my my FaceBook page Nashville Fitness for the latest updates on classes, workshops, and Tye4 talk.

So far, I’m getting great feedback from every one of my clients who have tried it out. It seems to be quite addicting! If you can’t tell, I’m really excited about Tye4 and I hope you take some time to look into it. Maybe it’s something you can incorporate into your exercise routine or use to bring your clients to a new level of health!

Stay fit,
Ashley Benson
Fitmark Ambassador 2013

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TYE4 CHEST/TRICEP WORKOUT PREVIEW

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We just spent a great week in the cool little German town my parents live in – New Braunfels, Tx.  It’s a tourism town and a GREAT place to visit!  There are two rivers that run through the town, and I couldn’t help but use both of them as a backdrop for your next workout videos :).  First, we filmed behind Bubba’s Big Deck at Gruene River Co., right on the Guadalupe River.  It’s a gorgeous location with it’s huge old trees, the river rapids and the interesting wildlife all around.  In the summer months, this is an awesome place to tube the river, kayak or just hang at the bar and watch all the river traffic pass.

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RUNNING & PILATES ARE BFFs

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For all my running friends… I’m pulling this out of my archives.  
Take a look at my guest post HERE on the FitMark blog.  
See how even just one Pilates session can improve your overall run!


And for even more flexibility, mobility and strength, add the new Tye4® wearable resistance system from TheMethod Pilates to your Pilates workout.  It’s like a Pilates reformer that you wear!  Totally rocks!  Check out more on Tye4 here.

 

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POP-UP Tye4® CLASSES

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NEW POP-UP TYE4® CLASS ANNOUNCED

I’m totally excited about our next pop-up class.  The Juice Bar in Brentwood, Tn is hosting us… and I JUST LOVE IT THERE!!!  I recently wrote a review on The Juice Bar 
– read it here.  
 
For this class, we are using the NEW Tye4 system from TheMethod Pilates.  We wear a harness that has bungees that attach to the feet and hands.  It allows us to use assistance when needed, as well as resistance.  
For this Fusion class, we will hit a variety of exercise:
 
Dynamic Warmup
Cardio
Barre
Strength
Toning
Pilates
 
all while wearing Tye4!
 
email
to sign up.  We have limited spots, so don’t wait!
 
FOR THE CLASS
Bring a mat and your A-GAME.  
That’s all! 
Arrive early to get fitted in the Tye4.  It only takes a few minutes.
I’ll provide the water and the workout!
 
If you want to purchase a Tye4 ($80), let me know and I’ll have one for you.  

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CUSTOMIZED TYE4® WORKOUT

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CREATE YOUR OWN WORKOUT ROUTINE USING TYE4® 
AT HOME! 
                                thePROGRAM
Write a single exercise on a stick.  Customize your workout  
                                        An example:
  1. If you will be at home most of the day, pick 2 sticks every hour between 7 am and 7 pm and spend 5 minutes performing the exercise… or
  2. On a busy work day, pick 5 sticks in the morning and 5 in the evening… or

 

You get the idea.  Make this work for you!  The goal is to stay active, challenge your body beyond its normal load and have fun!
EXERCISES USING TYE4

Chair Squat – front or side Tye4 triangle  
… add bicep curl and tricep press pack at top of move
Plie’ Squat – side triangle
… hold squat and add heal raises
Reverse lunge – side triangle
… add leg kick
Tye4® Legs – demo video here
Bridge – lay on back holding leg bungee
… add leg lifts
… add hip lift

Tricep press – standing, arm bungee back cross
Tricep dips – arms inside leg bungees ~ demo video here
Arm circles – standard

Push-ups – leg bungees crossed, arm bungees front cross
Plank – arm bungees front cross 

Gluteus & Hams – hands & knees, leg bungee triangles under hand ~ demo video here 
Side series – use bungees for either assistance or resistance
Side crunch ~ demo video here

Pilates roll up – use either leg bungee cross, front or side triangle ~ demo video here
Diagonal roll down – standard, loop 2
Leg circles
Tye4 Pilates Series ~ demo video here
Tye4 Mat Series 



 FULL VIDEO WORKOUT ARE AVALIBLE IN THE 840WEST ONLINE COACHING GROUP!

Join our Online Coaching Group ($10/month) and get more full workout videos, workouts, 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!!

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