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This 12-week training plan involves many of the principles used to coach athletes to world and national championships as well as ITU podiums. One mistake athletes make is going too hard on their easy days, which hinders their ability to go very fast during quality workouts. Ashley Horner was someone I wanted to interview for sometime as shes someone many of my female readers can relate to. This remarkable woman didn’t let having children effect her body, she went one better and used this life-changing experience as the catalyst that drove her to get her best ever body. The proof is in the pudding as they say (or not in this case!) and Ashley placed 4th at the 2011 Arnold Classic.
This proves that even the busiest of women can achieve their physique goals if they want it bad enough! I caught up with Ashley to find out more about her journey from sporty teenager to female fitness model and just how she got in such amazing shape! Skye: Ashley, firstly thank you for taking the time to talk to us today, I’m sure our female readers will be desperate to find out a little more about you. You’ve spoke in the past about always being active as a teenager, being involved in sports and going to the gym with your mother.
Eating disorders are growing at an outrageous rate but if we begin to educate the family we can put a stop to obesity, diabetes, anorexia and bulimia. I ate clean, my calories were high, I was always hungry but I was active with my little one every chance I got… its always finding that balance in your life introducing a new life into the world. Skye: What was the motivation to begin competing in figure contests and how has it enriched your life?
Ashley: I love a lot of the figure athletes, mainly the ones with the empowering aura about them like Ava Cowan. Skye: Many women are scared of lifting weights because they fear they’ll gain too much muscle.
I honestly wasn’t happy with my body till I began lifting as heavy as I possibly could, ate a high protein diet and ate the right carbs. I have never taken an illegal drug in my life… I rarely touch fat burners and I love protein shakes after I have a great weight lifting session. Skye: A lot of women I speak to want to do weights but are intimidated by the weights area in their local gyms and underwhelmed by the limited weights equipment in women’s gyms. Ashley: Depending on their level of training, it may be a good thing to train at home in certain situations like a baby sleeping. Being a mom, you always have a tendency to feel guilty for taking 60 minutes for yourself when the laundry has been sitting on the couch for the last few days.
What would be better if a group of girls decided to workout together in a home doing insanity or p90x helping each other adhere to clean eating and build each others self confidence would be great. We’re both still training together even though we live in separate countries and we are meeting up to do Universe together in Miami, Florida.
Click the image below to download Ashley Horners Workout and Diet Plan and see how Ashley works out!
Skye: I always say that cheating on your diet in moderation is better for long term adherence.
But over the years I’ve learned that it pays to eat clean even if you cheat… I LOVE homemade pizza with my own home made whole wheat crust! For a dessert cheat I will do a crumble, frozen berries of all kinds even some tart cherries mixed with cinnamon and almonds or walnuts.
Ashley: When I’m not in competition mode I eat a lot of peanut butter I just LOVE that stuff!
My calories are pretty high but I still live for clean eating, drink a lot of water every day and keep my carbs minimal after 4 or 5 pm. The Triathlon Dominator Package Includes Everything You Need to Take Your Abilities to the Next Level! The Triathlon Dominator Package is your solution to overcoming any road blocks you've hit in your training in three important ways.
First, it defys the myth that the you have to give up your life to train for Ironman triathlon by the improvement you will see.
But with the program on this page, you will be able to complete Ironman with an average swim distance of 5 miles per week, an average bike distance of 112 miles per week and average run distance of 27 miles per week.
And here's why: the majority of current training methods for an ultra-endurance event like an Ironman are derived from the training schedules, calendars, and lifestyles of professional Ironman triathletes who compete in the sport of triathlon for a living, and train for 20-35 hours in a week.
Some people believe that an Ironman triathlon can only be accomplished by sitting in a bike saddle for 5 hours, running for 3 hours and swimming for 10,000, 20,000 or 40,000 meters every week! If you have a deep desire and dream to cross the Ironman finish line or do an 70.3 or Half-Ironman event, then The Triathlon Dominator Package was designed for you. In just a minute (farther down this page) you'll find out the details of every single component of the The Triathlon Dominator Package. It doesn't matter whether you're a complete beginner or you're one of the fittest people you know.
As you may already know, there are literally hundreds of strength training programs for triathletes.
But unfortunately, the strength training programs on the market today are too complex and time consuming for the Ironman triathlete - too much volume, too much complication, too many exercises.
Over years of training hundreds of different body styles and fitness levels, Ben Greenfield has found that simple, multi-joint, functional exercises are a fast and highly effective way for the busy, multi-sport athlete to stay fit. It's a hard and cruel fact that 99% of the errors made by Ironman triathletes occur during that very last week. As a matter of fact, go ahead and ask yourself this question: do I know exactly what to eat on race week, what to put in my 5 registration bags, how early to get to transition, where to line up on the beach race morning, what to put on my bike in transition, how to do my taper workouts, where my heart rate should be on the bike, what I should carry with me on the run, and how I am supposed to mentally attack mile 20?
In just 40 minutes on the The No-Guesswork Guide To Ironman Race Week CD, Ben Greenfield walks you step-by-step through all this and much more, covering every tiny detail of Ironman race week, including tips, tricks and secretslike the two-day-fiber-taper, how to time caffeine intake, what to put in your race registration bags, the single most important thing you must do in the transition tent before heading from the swim to the bike, everything that you must avoid during the run and even how to mentally approach the final 8 weeks in order to truly dominate Ironman. Having watched literally hundreds of races and talked with thousands of athletes after races, Ben has seen every mistake a triathlete can make, and in this frank and straightforward audio program, he sits down and clearly explains how many triathletes completely destroy their race from a nutrition, training or pacing perspective. In Top Ten Mistakes Made By Triathletes you'll learn exactly how complete beginners to advanced triathletes make easy-to-avoid mistakes that cost valuable time and eliminate any chance of success. Rather than make these mistakes yourself, you'll learn from Ben exactly what to avoid leading up to the race, the crucial nutrition mistakes to avoid before the race, and how you can completely reomove the risk of messing up on the swim, the bike and the run. In addition, nutritional supplements and ergogenic aids for each period of the training year are included, complete with discount codes and dosage suggestions.
As soon as you play this DVD, you're given an opportunity to view real-time footage of Ben Greenfield demonstrating every exercise in the exact sequence prescribed by the workout. Navigating the wide world of nutritional supplements can be a scary, hazardous and expensive affair. In The Endurance Sports Supplements Secrets CD, certified sports nutritionist Ben Greenfield explains in plain English the purpose and science behind nutritional supplementation. So if you eat your fruits and vegetables, expose yourself to adequate sunlight, get plenty of sleep, and stay well hydrated, your body shouldn't really need a supplemental source of vitamins and minerals, right? The bottom line is this: if you really want to stand at the starting line of a triathlon and be completely confident that you have tuned your engine as finely as possible and given your body the fuel that it needs for optimum energy, then you must add high-nutrient supplements to your healthy diet. First, I want to thank you for such a great program you put together for the Dominator package.
I found the supplement guide to be most informative & have been using many of the products that you recommend. I have been fortunate enough to secure a places in IM Busselton, Western Australia in December, along with IM Melbourne, Australia in March and also IM Port Macquarie, Australia in April. Having a busy schedule and following your training and nutrition plans I hope to continue my improvements and reach my new PB of under 14hours. By following your program, not only did I feel well prepared for my Ironman (demostrated by my marathon and half-Ironman PR’s leading up to the race), but my training this time around didn’t impact my family as much and left me with more day-to-day energy (during my training for my previous Ironman I felt like a zombie for several months!). I particularly liked the emphasis on hills and speed work (even though my race was 12 hours and flat!); those workouts epitomize intensity over volume and I saw dramatic gains because of them. TRIATHLON DOMINATOR will get anyone through that finishing chute with a huge smile for the cameras, and that awesome medal put around your neck! Because I have a business that takes up a lot of my time, I really enjoyed the no guesswork part of the program.

I just finished Ironman Texas (my first Ironman), and what an amazing feeling it was to cross that finish line. I did that while training for the Ironman and continuing to keep up with my friends and family. It's kind of funny to think about now, but I did the whole bike part of the Ironman on a crappy road bike!
My time was 14:59 which isn't that great, but considering the bike I was using, and the fact that I missed a lot of training days towards the end because I was so busy… I was ok with it. And the longest triathlon distance I had done prior to Ironman was a Sprint (due to unusually bad weather here in CO that put a damper on my simulated training schedule). Just so you can have a laugh… I've attached a picture of me and my bike… as well as me at body marking. I had a great race on Ironman Texas last saturday, it was my first ironman and I fuel the whole race with UCAN, Energy 28 and MAP! We face though conditions the most DFN at ironman Texas, we face such a mild spring that the sudden heat and humidity on race day took his toll on most athletes; I follow your advise and two week prior I was in the sauna every other day acclimating my body.
All pacing and intensity prescriptions are incorporated using heart rate monitoring for bike and run, and T-Pace 100m time for the swim, although you are also given instructions for incorporating power on the bike IF you have a power meter. As I'm sure you've gleaned thus far, my main problems are sticking to a training plan and planning my nutrition. Ben Greenfield's "No Questions Asked" Money Back Guarantee means that if you get your books, DVD's and CD's in the mail and decide within 30 days that you feel like you just don't have what it takes to dominate Ironman, just call or e-mail our customer support and we'll take the entire training Ironman dominating package right back, no questions asked!
Farther down this page, you get to choose whether you want the entire Triathlon Dominator program shipped as a secure package straight to your front doorstep, or you can instantly download the entire package to your computer. Once you have the program, you simply begin with Week 1 of the 36 Week Training Plan, Week 1 of the Meal Plans in the Holistic Fueling manual, and also pop in the bonus Audio CD's or mp3's as you're driving, bicycling, running, or sitting at your desk. And if your Half Ironman or Ironman triathlon is less than 36 weeks away, and you have a decent level of fitness, you can simply jump into the program where ever you desire and still have the advantage of zero guesswork in your training and eating! The fact is that you are going to have questions about any new program you start, no matter how nicely it's laid out. Here's how Instant 24-7 Triathlon Coach works: during the entire 9 month period of preparation for your Ironman, if you have any questions about your The Triathlon Dominator Package, you can simply go to the special support link you will receive with your order and you are guaranteed an instant detailed personal response from coach Ben Greenfield within 24 hours!
I understand that The Triathlon Dominator Package is exclusively available on this website only, and I will instantly be receiving over $657 of valuable triathlon training blueprints. I understand that The Triathlon Dominator Package full version is available as either a hard copy delivered straight to my doorstep for just $197 or an electronic version that I can download and access right now on my computer for the exclusive web-only discounted price of $97! It is designed for triathletes who have completed several races and want to improve performance yet have limited training time. When not glued to a computer he can be found writing books - most recently Ultra Performance: The Psychology of Endurance Sports and The World's Toughest Endurance Challenges. I think that in today’s society it’s important as mothers and fathers to stress to our children how to take care of our bodies.
I looked at other moms who had let themselves go and I was so afraid that I would become a statistic.
One of my best workouts that I can recall was a cross fit workout and it included sprints, push ups, speed squats and pull ups.
For my first show when my son was less than a year old I had a girl friend, Sarah Hoey, whom I met in Lamaze class and we both had the same goals after our kids were born.
But I love to eat and hate cardio, so I make good choices when it comes to putting things in my mouth. The average hours per week devoted to training for the World Championship generally fall between 18 and 22. But because you're an intelligent individual who doesn't want be like the other Ironman triathletes who go out and train blindly with no clue what they are doing, you must understand why you are going to achieve maximum results with minimal training time, right?
By hammering home skills such as force, power, muscular endurance, explosiveness or speed into separately designed training blocks of key workouts, The Triathlon Dominator Package allows your triathlon fitness to progress at bullet-speed. Instead of utilizing this rigid method, The Triathlon Dominator Package takes advantage of rest weeks by A) combining exact protocols to test your swimming, cycling and running progress with the weeks where you performing the easiest, recovery workouts; B) giving your body the exact dietary supplements and fueling specifications it will need for the recovery week and C) supplying you with all the tips and tricks your body will need for training recovery.
Therefore, The Triathlon Dominator Package allows for a half-marathon or an Olympic distance race or race simulation at week 12, a sprint distance race or race simulation at weeks 21 and 22, an Olympic distance race or race simulation at week 25 and a Half-Ironman race or race simulation at week 26. You also can't waste your time wondering what to order at the restaurant, how to choose your post-workout meals, and which pills, capsules and powders are the best or a waste of your money. You can find them scattered across the web, among the pages of strength research journals, and in popular health and fitness magazines.
In addition, many programs include components that are a waste of time for a triathlete - bicep curls, tricep pushdowns, abdominal crunches, leg extension machines, and a host of other ineffective and potentially damaging exercises.
The majority of triathletes committ the key tactical errors that Ben will teach you how to avoid in this comprehensive audio discussion.
Instead, you'll receive an exact weekly plan for your early season training, building to a race, carb loading, race day fueling, and even off-season and recovery weeks.
Once you learn from the experts by checking out the twelve highly effective workout routines contained on the Top 12 Resistance Training Routines for Triathletes DVD, you will never stand in the gym scratching your head and trying to remember how to move your arms and legs during an exercise.
This is no more true than in Ironman, where the majority of nutritional supplement advice is coming from bodybuilders, football players and a 'roid rage weightlifting community. He then goes on to tell you exactly which pills, capsules, drinks, and powders work and which don't.
And it sure would be nice if you were holding a thick stack of coupons and proprietary discount codes to make your job easy and inexpensive! Partly due to a lack of discipline on my part and partly due to a "funky" work schedule as I had emailed earlier in the fall. It was my second Ironman, and following the Triathlon Dominator program helped tremendously.
I’m scouting out my next Ironman, will follow this program again, and will hopefully shed another 40 minutes! I know that I would never have made it without such a rock solid training plan as the Ironman Dominator.
I decided to put my money into an engagement ring (it was the correct choice :) instead of a new tri bike, so I had to make do with my old road bike. When I get the official pictures back from the race… I'll send you one of me crossing the finish line. My only issue during the race was that I over hydrated, so lost a lot of time on T2 while my body abruptly disposed all the excess water I was no longer able to process. But there is flexibility because you can, if necessary, eliminate part or all of the 4 weeks of Base 4, making it a 32-36 week plan. I'm VERY skeptical that I can consume this premium rocket fuel, and ONLY this premium rocket fuel, for 9 months without going insane. I have a very flexible work schedule, and don't really mind getting out there and hitting the road for 4-5 hours, the running trails for 2-3 or the lake for 1.5 every week. I'm still not convinced I have what it takes to revamp my diet, but the information is certainly timeless and may help me more when I have my own place and starting to make more money. You WILL have a couple weekends where you do a 100 mile ride and a 20 minute run, then turn around the next morning and run 12 miles.
So even with the entire fleet of no-guesswork book's, CD's and DVD's included in The Triathlon Dominator Package, Ben Greenfield has decided to sweeten the deal with a even more with a FREE BONUS by offering you Instant 24-7 Triathlon Coach to ask any triathlon training or nutrition questions you may have. I understand that none of my friends can pick this up on Amazon or Barnes & Noble or the local library. Please put the entire Triathlon Dominator Package in the mail today and send my Ironman training books, CD's and DVD's to me now for the web-only price of $197! Please take me instantly to download the Triathlon Dominator Package as a collection of electronic books, audio and video, for the web-only price of $97! As an added bonus, the short and highly effective gym workout sessions included with the program also feature HIIT sessions, instructional exercise videos (screenshot below) and exact protocols for ensuring you're in and out of the weightroom as quickly as possible. Furthermore, to keep your body bulletproof and at razor-sharp recovery capacity, your completely designed meal plan (screenshot below), carbohydrate, protein and fat intake also changes along with these alterations in training. And so you don't have to worry about randomly jotting your test results onto a notepad, you're also supplied with all the logs that you need to keep track of these important tests (screenshot below).
Even if you don't actually race on these weeks, there are clear instructions for exactly how to simulate each race.

The solution that is presented The Triathlon Dominator Package involves a proprietary endurance athlete nutrition program that focuses on promoting rapid recovery, fighting inflammation, reducing potential toxins, and powering the immune system. With your hectic lifestyle in mind, The Triathlon Dominator Package was designed to be incredibly flexible and can be re-arranged without disrupting the overall effectiveness of the program. The benefits of strength training cannot be denied - reduced risk of injury, enhanced force application, higher economy, and better overall health.
With the life of a busy Ironman triathlete in mind, the meal plan includes minimal meal preparation times and food choices that are easily accessible at commercial grocery stores. You will have the ultimate solution to consuming thousands of calories without destroying your body. You'll learn about what to avoid and you'll also learn about the crucial sports performance aids that add light-years of speed and massively greater recovery to your Ironman training and racing. Special coupons for rapid recovery supplements, health and immune system boosters, training and racing performance aids, and exclusive discounts of up to 40% are all included in The Triathlon Supplements Discount Guide.
I’m married, work full-time, and have 2 grade-school daughters, so my training time is limited. I am from Colorado and the race was in Texas and so I was concerned about a higher sweat rate than normal. I'll be working 24 hours the day the package becomes available and will only have about 10 min to purchase the package via work computer.
It involved diarreha, vomiting, bonking and more than my fair share of the Ironman Shuffle. Nutritionally I am lost, but I'm recently out of college and living with my parents (temporarily!), so cooking, keeping good food in the house and paying for it all is a challenge for me. Seeing as how this plan does away with all of that, is there something in the middle that may make me faster? I could not imagine training for an Ironman without the traditional base fitness built, sufficiently or questionably. BUT there is much less volume than the average Ironman plan, primarily due to the prevalence of HIT training and a good diet. Can you imagine having access to your own triathlon coach - the guy who wrote your program - at any minute of the day?
I understand that at this exact moment, hundreds of hours of triathlon coaching advice is now available right at my fingertips, with the click of a mouse. The principle of Periodization means that your plan includes precise instructions for swim form drills, cycling skill workouts, running drills, how to calculate your heart rate zones, how to use an optional power meter on your bike, quick and easy to prepare meals, and the dozens of other crucially important details the Ironman triathlete should be incorporating.
This means that during your 9 months of training for Ironman, you'll never go more than just a few weeks without getting to recover, re-test and discover exactly how quickly your body is transforming to dominate Ironman. By utilizing this principle, your mind will be razor-sharp for race day, and your confidence will soar.
This not only steals time from family, fun and work, but also leaves you more likely to make mistakes, to overtrain, or to completely destroy your potential to dominate.
You'll be given a healthy meal plan that includes anti-inflammatory foods and nutrition supplements, learn how to avoid common traps while grocery shopping (screenshot below), and get perfectly balanced ratios of protein, carbohydrate and fat. For example, one week in the schedule involves Monday and Wednesday cycling and strength training sessions, Tuesday and Thursday runs and a Friday rest day. You'll first learn the practical and easy-to-understand human science behind the nutrition plan, then you'll be given a detailed, no-guesswork meal plan, along with a final FAQ and dietary supplements section. Why waste time in the supplements outlet or on some fringe website wondering what dietary aids actually work? As a 38 year old professional working 45-60 hrs per week with 3 young kids I chose the program for the lower training volume.
So I drank a TON of extra water which meant I had to stop to use the restroom about 6 or 7 times on the bike.
The 2nd was a local one that I simply was not ready for; I resumed hardcore training about 6 weeks out. I'm looking to build up over a few years to qualify for Kona sometime in the next 4-5 years, if possible.
Furthermore, if it's not 100% clear how you're supposed to be fueling or hydrating, you're going to be more likely to mess up your workout recovery, unable to exercise at your maximum capacity, and most importantly, unlikely to complete the Ironman (unless you're OK with a slow walk during the marathon). You're going to be supplied with a "no-guesswork" nutrition plan that you can simply plug into your training calendar. But you can easily shift the workouts to separate days, or even choose a different day for a rest day. Hear the truth about supplements from an experienced coach and nationally published nutritionist. I will compete in a full ironman race within the next few years but want to focus on and improve my Half Iron racing first. So from day 1 of your training, you'll be taught exactly what you are supposed to do for both exercise and eating.
When your cells are "firing on all cylinders", it is really a magical feeling, especially during a long day like Ironman. Even the weekends are flexible, you get to choose which days to complete the workouts depeneding on whether Saturday or Sunday is best for you. I also put on more lean muscle and trimmed down more than ever in 6 years of doing traithlons. My first question regarding your Triathlon Dominator program is can I tailor it to Half Iron training and racing?
I am NOT expecting this to be an overnight fix; I fully anticipate this to take a really long time.
It's all taken care of in the program (screenshot below): you'll know exactly what to eat, what to drink, and precise fueling quantities and times. The Triathlon Dominator Package holds the key to ensuring that you cross the finish line with a smile on your face, knowing that you've cared for your body and that you've done no damage with your high daily caloric intake. In other words, the entire plan is based on the concept that with proper training methods, you can cross the Ironman finish line with a big smile on your face, guilt-free that you didn't neglect work, spouse, children, family and life. The combination of targeted strength training and good nutrition helped more than I thought. From staying in my aerobic zone throughout the race to dialing in my fueling strategy during my my training. My second question is how is speed work incorporated, when most of the training appears to be HIT? I've found my genes are less than ideal; I'm the only person on either side of my family that so much as exercises recreationally. This special FREE BONUS support link that you will be given when you order The Triathlon Dominator Package is guaranteed to go straight to Ben Greenfield - no spam filters, no junk filing, no crazy e-mail blocking systems! Because I followed the meal plan very closely, my wife enjoyed it as well because it meant I started doing some of the cooking. Is one able to trigger the physiological adaptations of both aerobic and anaerobic endurance with HIT? With Instant 24-7 Triathlon Coach, you'll have a smile on your face knowing that if anything happens leading up to your Ironman, expert assistance is just a single question away. Even when I did hurt my shoulder 1 week before the race due to an incident moving a dresser at home, the strength I had built up and the good swim form developed with the drills helped me heal fast and still clock a swim time under an hour. All throughout the race my head felt clear, my body felt well fueled and I notice my fellow competitors were not sharing the same experience that I was having. You'll also be given complete access the Q&A and discussion features of the Triathlon Dominator Facebook page, along with tips and tricks interaction to the entire worldwide community of other Triathlon Dominators.
They had blank stares on their faces, their body were cramping and it looked like they were not having fun.

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