Tag Archives: workouts

TYE4 FITNESS Q&A

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Take a few minutes and find out how I met the TYE4, why I fell in love with it, how it’s being used all over the world and a few testimonies at the end.

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Here are all the links I talked about in this video

••• History and Benefits of Pilates

••• Pilates Style Magazine – TYE4 Story
http://themethodpilates.com/tye4-press/

••• TYE4 Fit and Instructions
https://youtu.be/KAZalZ-ABTA?list=PL0…

••• Bone Up™
Osteoporosis Prevention Class
physicalmindinstitute.com

••• Gym Guy John’s TYE4 Testimony
http://www.ashleybensonfitness.com/fa…

••• BUY TYE4 – $79.50

••• TYE4 Sports & Online Coaching

tye4fitness.com

80Bites Program 

You receive the PLAN and the APP (a $60 value) FREE!!!

The 80Bites App and Plan work together to sensitize and downsize your stomach.
Then weight loss happens naturally.

••• RECEIVE YOUR FREE GIFT HERE! •••

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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

 

CARDIO WORKOUT 37 MIN VIDEO

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  • This workout has 8 SETS, each containing 2 EXERCISES that will be repeated 2x.
  • 40 seconds ACTIVE
  • 15 seconds ACTIVE REST
  • Wear your Tye4 to ↑ intensity (the sweat factor!) and reduce stress on the joints.
  • Hold leg bungees when doing the 15 second ACTIVE REST part
  • I’m recommending how to use Tye4, but keep in mind you can always ↓ upper body resistance by moving 1 or both hands from loop 1 (closer loop) to loop 2 (outside loop) for a quick change up.

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ROUND 1

  1. SLOW BURPEE        —» hand loop 1
  2. JUMPING JACKS    —» same

ROUND 2

  1. LATERAL STEP + REACH       —» hand loop 1
  2. VENTRAL JACKS                  —» same (hold arm bungee close grip for ↑ resistance)

ROUND 3

  1. HIGH KNEES PAUSE        —» hold leg bungees
  2. FLY JACKS                       —» release leg bungees, hand loop 1

ROUND 4

  1. BICYCLE CRUNCHES        —» leg bungee over shoulder
  2. LUNGE JACKS                 —» hand loop 1

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ROUND 5

  1. PLANK SLAPS         —» hands loop 1 (switch to loop 2 to ↓ resistance)
  2. STUTTER JACKS      —» same

ROUND 6

  1. LATERAL HOPS           —» hold leg bungees
  2. HIGH KNEE JACKS     —» release leg bungees, hands loop 1

ROUND 7 

  1. LEG RAISE + CRUNCH    —» leg bungee back cross w/arm bungee wrap
  2. PLANK +  LEG RAISE      —» same

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ROUND 8

  1. TOE TOUCH KICKS   —» hand loop 1 or 2
  2. BASIC JUMP JACK    —» standard using upper body resistance, or hold leg bungees out or crossed

PURCHASE TYE4® CLICK HERE!

Thanks to FitnessBlender.com for a great workout!

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!!

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MOM & DAUGHTER GYM TIME

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 It’s hard for me to believe I have a 13 years old!!!!  EEEK!  Really, she is the best and I’m so happy with who she’s growing up to be.  Taylor is smart [er than me], funny, fun, witty, respectful, honest, beautiful, generous, talented and displays self-controll beautifully.

She is at the perfect age for me to introduce her to the fitness world… And that’s SO EXCiTING to me!  When I was about her age, my dad started taking me to the gym and taught me how to squat with proper form with a poll on my back, and now I get to pass this along to Taylor.  At this age, girls are so impressionable and are forming an opinion about their body that will stick with them for the rest of their life.  I am responsible, honored and excited to speak truth into the lives of young girls.

“For you created my inmost being; you knit me together in my mother’s womb.  I praise you because I am fearfully and wonderfully made”  Psalm 139:13

 

I love the way this scripture is worded in the The Message translation of the Bible:   
“…body and soul, I am marvelously made!”

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TYE4® YOUTUBE CHANNEL

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EXCITING NEWS
JUST LAUNCHED A TYE4® YOUTUBE CHANNEL!
CLICK HERE TO VIEW AND SUBSCRIBE.  
SEE HOW THE TYE4 IS BEING USED ALL OVER THE WORLD.
TO PURCHASE $70
FOLLOW MY FB PAGE 
FOR NEWS AND CLASSES.
LET’S GET LONG, LEAN AND HEALTHY PEOPLE.

SLEEPY TIME

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First, I would like to start by saying “Thank you” to my dog- Apple– for modeling for us today.

When we sleep our body repairs!

 

 

 

Exercising:  during resistance training, the muscles actually tear.   While sleep, the muscle rebuilds stronger to adapt to the new load demanded of it.

Sickness: during sleep, extra protein molecules are produced that help the immune system to strengthen and mend after being compromised by pollutants and infectious bacteria.

Growth:  we can’t forget that kids do a lot of growing during those important hours of sleep.

 

New studys are suggesting that getting the right 
amount of sleep may…
  • improve memory– the brain appears to restructure and reorganize memories- they become stronger
  • improve inflammation– research suggests that people who get fewer hours of sleep—six or less per night—have higher blood levels of inflammatory proteins
I look like I need sleep!

  • improve performance- A study conducted by Stanford University looked at college football players.  Those who got 10 hrs of sleep for 7-8 weeks had improved sprint time.  They also had less fatigue and stamina in the day.

  • improve grades- sleep deprivation impairs learning
  • improve attention– adults get sleepy with lack of zzzz’s, but kids get hyperactive, are inattentive and impulsive  (ADHD-like symptoms)
  • encourage a healthy weight– when sleepy, hormones that increase appetite increase in the blood; studies also show that people who were well rested lost more body fat and those who were sleep deprived lost muscle mass

  • and decrease car accidents–in 2009, the National Highway Traffic Safety Administration reported that being tired accounted for the highest number of fatal single-car crashes where the driver ran off the road. A higher number than crashes caused by alcohol! Lack of sleep affects decision making and reaction time.
So how much sleep do we need to get these wonderful benefits?
according to Better-Sleep-Better-Life.com
Newborns (0-2 months old) 12-18 hours
Infants (3-11 months old) 14-15 Hours
Toddlers (1-3 years old)l 12-14 Hours
Pre-schoolers (3-5 years old) 11-13 Hours
School-aged Children (5-10 years old) 10-11 Hours
Teens (11-17 years old) 8-9 Hours
Adults 7-9 Hours

 

 
So yes maybe I just want to show off my cute kids and my dog, but I also want us to look at our sleep time as HEALTHCARE!
 It’s necessary for us to be our best… to be on top of our game!
Apple seems to have sleep figured out.
 
Let’s take our cues from her and get some!
Sweet Dreams

FITMARK GUEST BLOG:: SAND TRAINING

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Find out why exercising in the SAND is a great way to add variety and intensity to your workout in my guest post on
FitmarkBags.com
You will also get some great exercises to do in the sand as well!  
Go check it out and share the love!!!

 

Bye-Bye Fat: Weight Lifting for Beginners

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I just had a conversation this morning with one of my personal training clients about muscle.  She said, “The scale doesn’t seem to be moving, but my clothes are fitting better and my body feels tighter.”  That’s great!  Forget the scale and let those clothes encourage you!  Ladies, you have to believe me: 
MUSCLE WEIGHS MORE THAN FAT!!!  
In fact, MUSCLE BURNS FAT!!!  


 It’s true, in order to say good-bye to unwanted fat, you need to be lifting weights.  It will REDESIGN and RESHAPE your body 🙂 
HERE is a blog I wrote about strength training for WOMEN.  
Take a look! 
Please let me know if you have questions.  
Now go lift something today!!!

 

WEIGHT TRAINING FOR WOMEN: FACTS

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WEIGHT TRAINING
THE ULTIMATE FLAB MELTER
 …FOR WOMEN

According to Women’s Health:
  • 2 sessions per week can REDUCE overall body fat by 3% in 10 weeks without reducing your calorie intake… that’s as much as 3 total inches off your waist & hips!
  • The new muscle BOOSTS your metabolism!
  • It’s the way to SCULPT and SHAPE the body
  • It burns more calories over all than cardio alone:  The Journal of Strength and Conditioning Research discovered that  women who did an hour-long strength workout BURNED an average of 100 MORE calories in the 24 hours AFTER THE WORKOUT than they did when they had not lifted weights.
  • With 3 sessions per week, you could loose15,600 calories a year AT REST = about 4.5 lbs of fat!
  • Replace 10 lbs of fat with 10 lbs of lean muscle and you’ll BURN an additional 25-50 calories a day without even trying!
  • Research has also found that lifting weights is BETTER than cardio at burning off the intra-abdominal fat… the kind that is close to and surrounds our organs.  This is the fat that is associated with diseases from diabetes to cancer.

 

Read more at Women’s Health
 
Try these total body workouts and exercises 

 

BUILD MUSCLE AND GET MORE OUT OF YOUR WORKOUT BY USING THE NEW TYE4®.  WEAR YOUR RESISTANCE AND CORRECT BIOMECHANICS FOR A SAFE, EFFECTIVE WORKOUT!  More info HERE.