Staying hydrated is one of the simplest but most overlooked ways to improve energy, performance, and recovery. Water affects everything — from how your muscles repair, to how your brain functions, to whether you feel bloated or energized. And hydration isn’t just about plain water — electrolytes, BCAAs, caffeine, and even alcohol all play a role. Sip Smart! Baseline + AM Hydration Start simple: aim for ½ your body weight in ounces of water per day (non-negotiable). Example: I

Let's get that protein on deck! A high-protein breakfast stabilizes blood sugar, reduces cravings later in the day, and keeps energy levels steady so you can perform at your best in the gym and in life. But breakfast isn’t the only time protein matters. Having protein-rich snacks on hand makes it easier to stay consistent and avoid the mid-afternoon crash. Science Lesson: From Catabolic to Anabolic: Why Protein at Breakfast Matters When you wake up, your body has been in a ca

It’s game time! I’m so excited to introduce you to DreamBody’s 13th Anniversary Fall Fitness Football Challenge — a 12-week season designed to build strength, discipline, and confidence while having fun competing together. 🏈 Here’s how it works: Preseason + onboarding (September): You’ll be receiving updated forms and any "housekeeping", so everything is clean and ready to go. Think of this as our “training camp” time — setting goals, learning the rules, and getting your pl

DreamBody Productions FX Fitness @ Raleigh Iron Works NOW OPEN It is my pleasure to announce the NEW HOME of DreamBody Productions Personal Training: FX Fitness! NOW OPEN FX Fitness is a private performance experience that provides an all-encompassing approach to fitness, health, community and wellness. Unique amenities include private individual and small group training, physical therapy, acupuncture, cold plunge, infrared sauna and Normatec leg compression recovery ... and

Let's Do This #teamdreambody Frequently Asked Questions What is DreamBody Productions Personal Training? In-person individual and small group training with Ashley. Studio sessions are located in Raleigh at FX Fitness Studio. What is DreamBody Online? The DreamBody Online app delivers your custom program directly to your phone. The in-app calendar provides program structure so you can plan your workouts around your routine. What is "The DreamBody Method" Ashley's training m

2019-2021 Updated Spotlight - "Michelle then to now" Girllll… you are killin' it. A huge shoutout to my VERY FIRST Custom DreamBody Online client. This girl listened and followed through with everything I asked of her. Workout 5 days a week, done. Do 8X8 sets of chest, back squats and deads... no problem. Learn to foam roll, stretch and do cardio at end of workouts... got it. Keeping both of us on our toes for sure and now... the numbers and pictures speak for themselves.

Hard Boiled Eggs. Simple + Easy to cook over stove. 1. Put eggs in a pot of water (a little over the eggs). 2. Cover and once the water starts boiling, set the timer for 6 minutes and 30 seconds. 3. Place pot in sink, drain the hot water and put in cold water with the eggs for 30 seconds. Then peel away! Hard boiled eggs are a very good source of lean protein. They also provide only 77 calories, 5 grams of fat and a very small amount of carbs. Loaded Avocado Toast. Simple + E

Pro - Power Bowls. Simple + Easy to make. 1. Drain and rinse the kidney beans. Add the brown rice to a medium bowl and microwave for 1 minute. Halve and juice the lemon. Peel and mince the shallot. Pick and roughly chop parsley leaves. Drain the red peppers. Whisk together the lemon juice, agave, Dijon mustard, 1 tbsp olive oil, and a pinch of salt + pepper in a small bowl. 2. Add the kidney beans, minced shallot, chopped parsley leaves, red peppers, and vinaigrette to the co

Black Bean Avocado Melts. Simple + Easy to cook. 1. Halve the avocado, remove the pit and slice the finish. Drain and rinse the black beans, in a small bowl, mix together just 2 tbsp Vegenaise, 1/4 tsp fo the chipotle morita powder, and a pinch of salt. Mix the chipotle aioli well. 2. Spread just 1 tbsp of the remaining Vegenaise on each slice of bread (this replaces butter or oil for brownings). Place bread on the cutting board, Vegenaise side down, and add 1/4 of the mozzar

Green Lemonade. Simple + Quick to Blend. Ingredients. + 12 apples + 3 lemons + 2 handfuls of kale + 2 celery sticks + 2 inches of ginger + 2-3 carrots Instructions. 1. Combine all ingredients in a blender and blend away! Pink Tropics Smoothie. Simple + Fun to Blend. Ingredients. + half cup of bananas + half cup of peaches + half cup of mango + couple of strawberries + 1 cup of choice of dairy/non-dairy Instructions. 1. Combine all ingredients in a blender and blend away! The

Chest -Shoulder - Tricep - Abs - Sprints Make sure you have chosen a great pre-workout snack to fuel you for this workout. 5 Minute Walk/Jog Warmup Chest Bench Press *Flat Bench - I typically train 3-6 sets Set 1 warmup, 10-15 reps with lighter weight Set 2-5 Medium to Heavy weight, fatigued last 2-4 reps each set Final set rep to burnout Option for dumbbell flat bench press on therapy ball or mat. Chest + Shoulder Superset: *Flat Bench - I typically train 3-5 sets Medium wei

You can control more than you think. It is the start of a new year! Thank goodness. We hear it all the time, "new year, new goals, new me" - but... The reality is that this year is a little different. All those "new this new that" sayings might seem, well … not so new and downright annoying this point. We are almost 2 weeks into 2021 - You may find it more challenging than usual to find your "new" post-holiday routine. I am seeing this more and more and think it is incred

Master your habits + Challenge Team DreamBody Members! + Win Reward Sessions and Credits! Winning Streaks, Milestones, and Achievement Badges Starting a Winning Streak A winning streak (or “streak” for short) is when you complete habit for 2 or more days in a row. To count toward a streak, a habit must be marked as completed by noon on the day after it was scheduled. You create winning streaks for each habit assigned to calendars. Note: Habit must be scheduled to be eligible

IN-PERSON Training is BACK! We are GOING MOBILE! Yes... Mobile! This means we are coming to you! We committed to help you achieve your...

Your Online Programs + Live Personal Training and Accountability Coaching #TeamDreamBody Welcome to DreamBody Online! Step 1: Reach out...

Stay up-to-date Team DreamBody! 10AM EVERY FRIDAY VIA ZOOM LINK Ashley Lambeth is inviting you to a scheduled Zoom meeting. Topic:...

So proud of your success Phillip! Highlighting your progress from January 2020 until present post.

Healthy is our priority! Let's handle this crisis together. We got this. UPDATE: As of March 15, 2020 all in-studio training suspended...

New PT assistant, Ashley meeting birth family, changing studios, online training ... and much more!

Sitting at a desk all day, looking down at your computer or phone, lifting heavy things at work, and having an unbalanced exercise program (example, doing too many pushups and not enough rows) are just a few of the things that can cause poor posture and tight shoulders. Over time, tight shoulders and poor posture can lead to more serious conditions, like arthritis and frozen shoulder. To avoid these chronic pains, it’s crucial to incorporate stretching into your daily routine