Thursday, June 26, 2014

Beach Body Workout: Suitable for Women and Men

Sequence for Bikini body, flat belly, lean legs, toned arms

Do both cardio and strength training to burn fat and increase muscle tone without the bulk.

Lunges forward and back and side to side with arms raised over head when you step: 20 reps
Push ups either in full plank or knees on the ground: 10-15 reps
Hold side plank for 30 sec each side

Cardio moves: 
Squat lunge and jump: 15 times
Send right leg back, step on ball of foot as you raise your arms up, quickly pull right knee to chest, pulling arms down: repeat the movement for 30 reps on one side then switch to opposite side

Step-up Lunges on a chair or bench:

Step left leg on chair and step up with right side (repeat same leg for 15-20 reps)
left side step-ups


Step-up Leg Press: 
left foot on chair or bench
raise right leg up as your left leg goes to standing straight
place right foot back down on ground and repeat the leg lift as the left leg 

straightens: 15-20 reps
repeat other side

Add a plyometric (a hop on the standing foot) to the last sequence for more power, burn calories, and squeeze out fat


10-15 each side

Cardio Moves: 
180 degree explosive jumps stay deep in squat 20 reps
Mountain climbers in plank 45 sec
On your back: side bicycle crunches with legs extended 1 min

Face away from the chair and perform pistol squats:
left foot down / right leg extended out and point toe
squat down and back to seat and press back up to standing: 10-15 reps, change sides
(if you need help with balance, hold on to back of chair and sit back)

Dips using seat of chair: place hands on edge of chair seat, palms down, 

fingers towards you; knees bent with one leg extended out toes pointed: 15 reps with each leg extended
Isometric hold in reverse plank; squeeze triceps and hamstrings

Cardio Moves: 
Jumping jacks
Jumping jacks with pliƩ squats
Squat jumps:
each move 20 reps

Single Leg Bridge: lie face up with knees bent and feet hip width apart on ground, extend arms at your sides with your palms on the ground.  Press through heels and lift your hips, raise your right leg so your thighs are parallel, pulse up and down 20 reps
repeat other side

Plank Progressions
On forearms hold: 45 sec
Body Slides: move forward and back through your shoulders

Full Plank: bring alternate knees to chest for 1 min.

Thursday, June 19, 2014

Flow Meditation from Louise L. Hay



I flow with an attitude of serendipity through all kinds of experiences. There are endless ways of doing things. If I have done a great deal of work, I rejoice. If I have done very little work, I rejoice. If I have nothing at all, I still rejoice.

Yoga Sequence: Daily Flow

Daily Flow 20-30 min

Begin in child's pose
Hands and knees:  cat/cow: 5 breaths
Downward dog: 5 breaths

Step to top of mat
Feet together lift up with flat back
Mountain pose
Inhale lift arms up
Exhale fold forward
Inhale step back to plank
Exhale down to cobra
Inhale cobra
Exhale to downward dog
Step to top of mat on inhale
Repeat 3-5 times

Why and How: The Importance of Stretching

Why you should stretch:

Stretch for recovery, balance and flexibility so you can move fluidly and efficiently with right posture and power. 

When your muscles are constantly tight, they lose flexibility causing misalignment or overall imbalance in the body. 

This imbalance creates poor posture, poor patterns of repetitive movements, and often causes injury due to improper body mechanics.

Tuesday, June 17, 2014

MOVE Retreat 2015


Join Ashley Halley in beautiful Tulum, Mexico this January for 5 days of Active Relaxation. Each morning, MOVE and awaken your body with Ashley’s signature Yoga Bootcamp  class. Then, spend your day as you please: go on a group excursion*, just relax at the beach or poolside, or experience one of Sanara’ Resort’s spa options. Close each day with yoga practice in the beautiful Sanara’ studio overlooking the Caribbean Sea.
Your resort package includes daily Yoga Bootcamp and evening yoga practice, luxury accomodations in the room style of your choice**, as well as three delicious meals a day.
Your package does not include flights to and from Cancun Airport, airport transfers, tips, wellness/spa treatments or excursions.
A 20% deposit will be required to reserve your spot. You will have the option to take advantage of a discounted rate if you pay in full before September 15, 2014.

*We plan to offer group excursions. We will publish the details at a later date.

**The resort package is sold as double occupancy. If you would like a quote for single occupancy, please contact Ashley. The rooms/rates are as follows:

Ocean View: 1 king bed, 1 dbl bed: $2075 before 9/15, $2225 by 11/15.
Garden View: 2 queen beds: $1825 before 9/15, $1975 by 11/15.
Jungle Room: 2 single beds: $1375 before 9/15, $1525 by 11/15

-all rooms have luxury beds and mattresses, wifi and a/c from 8p-8a.









Friday, June 6, 2014

Hit the Beach Workout

Hit the Beach Workout



Fast walk for 3 min
Walking lunges 40 steps (20 lunges on each side if doing stationary)
Jog for 3 min
Push-ups 15 for ladies, Men push it to 30
Jog 2-3 min
Dips reverse tabletop position bend elbows 20-30
Jog 2-3 min
Step out to your right and squat then back to center, perform other side 30 reps
Burpees (start in squat hip distance then jump back, push up, jump up to the top and squat or jump squat) 10-15 reps

Monday, June 2, 2014

Workout Recovery

How to recover from your workouts


Most of us think about recovery as putting back in what your body has used up such as water, nutrients, and rest.  But what really is water?  Nutrients? Rest?


Water/hydration:
Purified water doesn’t contain all the trace minerals it used to.  By adding electrolytes, enzymes, amino acids, and sodium the body recovers quickly, maximizing your results.

Here is one of my favorite products by the TEN Institute:

HCE™ is a revolutionary alkalizing, chelating and re-mineralizing water additive. Adding 2/3 of a dropper to a gallon of water, or 2 drops per 8 ounces provides the body with fulvic acid, humic acid, over 74 trace colloidal ionic minerals, electrolytes, amino acids, B vitamins, an array of enzymes and unique polysaccharides. This powerful complex rehydrates and repowers the body.