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

Post-Workout Recovery So you know the feeling the day after the gym where we cannot even sit down on the toilet because those quads are just on fire. Or what about just laughing that it hurts your abdomen- does that sound familiar? I can definitely say yessss! Well, it’s true that mild soreness is good and even necessary for muscle growth, severe soreness on the other hand is not necessarily a good thing. It can mean 3 things: 1. You are just starting a new fitness program an

Let's discuss alcohol. There's no denying that alcohol plays a major role in the life of most adults. Occasional drinking has been said...

We should stretch more. why is stretching important? Stretching is important for mobility and flexibility and muscle repair. It has an impact on your every-day range of movement, for example bending, twisting and reaching. It can reduce the possibility of new injury and help the body heal old injuries. Getting into the habit of stretching after exercise is helpful as regular stretching helps increase flexibility, making muscles more supple. It is important to note that flexib

FAT The third component of macros is fat. Not only, fats provide energy, but it is to keep you full too. Fats are needed by our bodies to...

Protein = Repair. This is the most important macro when it comes to building and repairing your muscles. (including injuries) - If you...

Hello friends, my name is Anna Smither Semon. Yes, I have two last names now because I was kind enough to take on my hub's last name,...

Carbohydrates. It seems like everyone has an opinion about whether carbs are good or bad for you. Regardless of how you feel about them,...

Finding balance in how to fuel your body. It is no secret that what we eat effects the way we feel day to day. A vibrant variety of...

Announcing the new luxurious location of DreamBody Productions Personal Training! Coming September 2019: The Carolinian on Glenwood!...

What we’re covering: What macros actually are The role of protein, carbs, and fats Micronutrients, water, and alcohol The 4-4-9 rule (how to read food labels) MyFitnessPal basics (activity levels + setup) How your goal impacts your nutrition Where to start (habits first) GLP's and when to get personalized support Before we start I’m a fitness nutrition specialist, not a registered dietitian. That means: I help you understand nutrition I help you build structure and awareness

Fueling Your Body for Performance, Recovery, and Results Why Pre & Post-Workout Nutrition Matters: Fueling your body before and after workouts helps you: Perform better during training Recover faster afterward Build strength and muscle more efficiently Feel more energized overall Pre-Workout Nutrition: Fuel for Performance Before training, your body does best with slower-digesting carbohydrates that provide steady energy without spikes or crashes. Slower-digesting carbs are f

Learn which body type best fits you and the best training for you

Oh, okay. Drink how much water? No... I'll pee all day. I drink plenty. I think? Wait.. I can lose weight when I drink enough? How? "Let me explain..." WATER: Our body MUST have it and we can't produce it - we gotta' drink it. I have found I need to constantly keep water - AVAILABLE - and easily accessible for me to drink enough. Sure, it is easy to drink a bottle or refill... but water snobs alike KNOW you might not fill up that nice YETI in the coffee shop bathroom. Figur

I went BIGGER. Everybody has a Dream. My 2nd is on the way. DreamBody Productions will have a sister... Introducing DreamBody Online (formerly SOMAbody) by Ashley Lambeth Personalized. Online. Fitness. Arriving 4.4 IamSOMABODY.com Ashley Lambeth, ACE-CPT, OE, FN, SC Founder of DreamBody Productions Personal Training | Raleigh, NC | #DreamBodyMethod Founder of DreamBody Online | Personalized | Online | App

FEBRUARY 2019 | CLIENT SPOTLIGHT! 🎉🏆🏋🏼‍♂️ L A U R A So proud of this lady! She slayed her weight loss goal for January, demolished...

Ashley's #dreambodymethod I opened DreamBody Productions Personal Training in 2013 and have learned that there are so many options and ways to stay healthy. With endless amounts of information being thrown at us, the first step is finding the right direction. After I opened, I quickly started to realize people really have no idea how to not only get fit, but stay fit. I saw that every single person I worked with had some special ailment or imbalance, or an old quirky injury

Motivation is not dependable, but here are top 6 ways you can control

Jan 23 2013 | Sometimes I wonder how I passed through any time in my life without being a trainer. It is TRULY my love, my great friend, and the source of many emotions. As I grow within this industry I see the crazy gimmicks, the backwards myths and latest “quick” fixes. I also pay more attention to the insurmountable weight issues, rising health care costs, and the worries we all share in caring for the next generation’s physical health… but I also see the sun coming thr

How muscle drives metabolism, fat loss, and long-term results What Metabolism Really Is (And Why It Matters) We’ve all heard the word metabolism, but most people don’t really know what the heck it actually means. (*If you have trained with me, you know you get quizzed on this our 2nd JumpStart Sesh, lol) Metabolism includes all the chemical processes in your body that convert food into energy. It determines how efficiently you burn calories, recover from workouts, regulate ho