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 plié 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.

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.

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.

Interview with Ashley Halley of MOVE Fitness

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

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.

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