Monday, December 30, 2013

ACTION CHALLENGE 2014

ACTION CHALLENGE 2014

Action of your choice, Running, Walking, Strength Training,

 Cycling, Hiking …anything active 

144 days 


*3 days of active a week 

196 days 


*4 day of active a week 

260 days 


*5 days of active a week


*The above allows 1 day a month of missed activity with a


 total of 4 weeks for the year. 



Pick your Challange and Post it!

Get accountable and post your goals for the year/month. 


Then to keep acceptable post your activity totals for the 


week. 

MAKE IT A LIFESTYLE!

Wednesday, November 6, 2013

4-3-2-1 Daily Servings

4-3-2-1 Daily Servings
4 fruits & vegetables
3 protein - lean, vegetarian, or low-fat dairy
2 whole grains
1 fats, oils, equal to 200 calories

An Example on servings:
Breakfast:
1/2 protein, 1 whole grain, 1 fruit or veggie
Snack: 
1/2 protein, 1 fruit or veggie
Lunch:
1 protein, 1/2 whole grain, 1 vegetable & Fruit
Snack:
1/2 protein, 1 fruit or veggie
Dinner:
1/2 protein, 1/2 whole grain, 2 vegetables

  • If you are strength training you should had a high 30g protein shake to your post workout.

Wednesday, October 30, 2013

WORKOUT Wednesday J5


WORKOUT Wednesday J5
The focus of this workout is to maximize the use of your body fat as a fuel source during AND after your workout as well as short gym time. Metabolic workout...

Workout "Blueprint":

1.) Warm-up with some dynamic drills
2.) Complete Group 1 exercises back to back to back without rest. 
Exercise 1a for 30-40 seconds, followed immediately by exercise 1b for 20 seconds.
3.) Rest for 30-60 seconds, then repeat for a total of 2-3 sets.
4.) Repeat that sequence for Group 2, Group 3 & Group 4 exercises
5.) After 2-3 sets of each of those supersets, move on to -
Group 5 the Metabolic Finisher
6.) Complete exercise 5a for 20 seconds, rest for 10 seconds. Repeat that cycle 8-16 times
7.) Cooldown with some Mobility drills and stretching of tight muscle groups only

Group 1 (Superset):
1a. DB/KB Floor Press (slow tempo, heavier resistance)
1b. Push-ups (fast tempo)

Group 2 (Superset):
2a. DB/KB Goblet Squat (slow tempo, heavier resistance)
2b. Prisoner BW Squats (fast tempo)

Group 3 (Superset):
3a. DB/KB Renegade Rows (slow tempo, heavier resistance)
3b. Inverted Rows/Pull-ups (fast tempo)

Group 4 (Superset):
4a. DB/KB Goblet Alternating Lunges (slow tempo, heavier resistance)
4b. Alternating BW Lunge Jumps (fast tempo)

Group 5 :
5a. Medicine Ball Slams to Burpee/Squat Thrust

This style of training will keep your body burning
calories for hours and hours after your workout ends; up to 48 hours after your workout is over.

Complements of Rayn at Fitcoachonline.com

Tuesday, October 29, 2013

Advantages of Workout in the Morning


Advantages of Workout in the Morning

Advantages of workout in the morning.
1. No excuses like "something came up", "I was really into the  TV show" " I had to work late" "the kids needed help" .... I could go on. I am sure you get the point. 
2. No one needs you if everyone is asleep.
3. The phone isn't going to ring and interrupt your workout. 
4. You are more likely to make exercise a habit and stay committed to it.  
5. Less distractions. 
6. You only have to take one shower, out on make and fix your hair once a day! (be green =-) 
7. You won't skip out on your workout because something better came along. (going out with friends) 
8. The boss isn't going to have any last minute things as you walk out the door, that causes you to miss your workout. 
9. Getting to the gym or running out side is so much better when it is less crowded   
10. You will feel awesome all day knowing you have accomplished the hardest thing of the day first.
11. Mornings smells amazing and it is so beautiful to watch the sun raise every morning.
12. Workout buddies have less excuses. 
13. NO one cares what you look like cuz' they just rolled out of bed too. 
14. You are more likely to choose healthier food 
15. You are more likely to make healthier life choices.  

Let's Get Healthy,
Coach TIA 

Thursday, September 26, 2013

CPR Classes in Metro East Area - O'fallon, Fairview Heights, Belleville, Swansea, Shiloh IL

All times are Saturday at 8am sharp unless other wise noted.
11/2/2013
12/7/2013
1/ 6 Monday 6pm
1/11/14
2/1/14
3/8/14
4/5/14
5/3/14
6/7/14
7/12/14
8/2/14
9/6/14
10/4/14

There are more classes not posted with only a few slots available. If you can't do these dates fell free to private message me and I can let you know what other classes I have available. I will come to your facility if you have 10 or more needing CPR.

Tuesday, September 24, 2013

5th Annual NO Halloween Candy CHALLENGE

5th Annual  NO Halloween Candy CHALLENGE



My commitment is to not eat 
ANY Halloween Candy 
from today  until 2 week after Halloween.

I will allow myself to have 2 pieces after that. 
I will have none until then.

  



Your challenge is what you make of it. 

Examples could be...
1) 1 piece of candy a week 
2) I will only eat 4 mini KitKats the whole month. 
3) I will not have any chocolate candy
4) I will only eat dark chocolate candy
These are just a few examples. You make the challenge your own.

I do this challenge because I would find myself eating candy and not even thinking about it. 
I would think it's only once little piece but it adds up and it's BAD thinking!

I have been very successful every year.  I began to challenge others. 
Most of the time I don't even eat the candy at the end of my challenge. I worked so hard not to have it.
It was more of a reward NOT to eat it at the end! 

Who's in it with me? 
What will your commitment be? Make it personal to you. 
Some people allow them self one piece of candy a week or only one kind or candy. 
Make this Challenge yours. 

Here is the calorie count for those little candies. 
Dove Milk Chocolate Promises or wrapped square

Tuesday, July 30, 2013

RECUMBENT STATIONARY BIKE WORKOUT

RECUMBENT STATIONARY BIKE WORKOUT

The recumbent stationary bike is the one that has a backrest with the pedals out in front. The main advantage of using a recumbent is it places less stress on your lower spine and offers a more comfortable position.  

WARM UP 5- 8 MINUTES

When you pedal on the recumbent bike, you will work leg muscles and joints in your lower body. You must warm up before you start your workout. If not you will risk injury.
How to warm your body: Spend five minutes just easy peddling on the bike or simply walking for 5- 8 minutes. Gradually increase your pace (or speed) threw out the duration. cause you to keep making progress.

 

*EXERCISE DURATION

To get healthy results on the recumbent bike, you need to exercise intensely and often. If you just are just looking for health benefits, stick with 30 minutes 3 times a week.  If you want to lose weight do 60 -90 minutes five days a week. (American College of Sports Medicine recommendations)

 

RESISTANCE

Increasing the resistance making it harder regularly as well as increasing cadence (the speed at which you pedal)  as it becomes easier to ride bike.


Workout BREAK DOWN:

Warm up 5-8 minutes

Increase intensity by upping resistance and cadence (speed) gradually for *20 or more minutes.

Cool down (easy cycling for 3 - 5 minutes)

Stretch legs for 3 – 5minutes.

 OTHER TIPS FOR USAGE TIPS

PROPER SEAT ADJUSTMENT

Sit down, place your feet on the pedals and spin the cranks a few times. You should have a slight bend in your knee when your leg is extended far. You should not fully extend your leg. Adjust your seat by sliding your seat forward or back to the proper length.

 PROPER FORM

Maintain a straight posture with your back tight against the backrest for the duration of the work out and push hard with your legs when pedaling. If you grasp the side handles or place your hands on the handles in front of you do not lean forward but keep that same posture.  

Tuesday, July 23, 2013

Over the Boarder Fish Taco

Over the Boarder Fish Taco
*2 White Fish
Seasoned both sides with
            Cumin
            Season Salt
            Pepper
Corn tortillas

Garnish:
Fresh Tomato Salsa – (1 Tomato with ¼ red onion, salt pepper and a squeeze of a lemon)
light sour cream or Greek yogurt (you can’t tell the difference)
Shredded cabbage or lettuce
Sharp cheddar cheese
Hot sauce
Avocado
Lemon
Lime

Sauce:
Greek yogurt and hot sauce blended.

  1. Cook Fish threw in oven(when half way cooked wrap fish in a foil and contiue to cook in the oven
  2. Warm corn tortilla’s on stove
  3. Build taco
    1. add fish
    2. squirt lemon juice on fish
    3. add sauce then continue to put on toppings.
 * I used frozen Cod Loin from Sams- But you can choose any. I also like mahi mahi  and Salmon.

This makes 9+ tacos. It is messy.
There are a million ways to make Fish Tacos. This is just one.
Enjoy

TIA

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