Wednesday, December 7, 2011

Beef Stew

Beef Stew


  • 2.5 pounds stew beef

    Base for stew:
    1 tablespoon Worcestershire sauce
    1 clove garlic (diced) 
    2 bay leaves
    1 teaspoon salt
    1/2 teaspoon pepper
    1/2 teaspoon paprika
     1 medium onion
  • 1/2 small can of tomato paste 
  • 1 can (12-16 oz)crushed tomato 
  • 2 cans (12-16 oz) tomato sauce
  • 6 cups of beef stock
Add after base is made: 
6 large carrots cut into bite size 
3 ribs celery, diced
5 white potatoes, cut into bite size

Whole wheat egg noodle pasta (optional) If you use the pasta add it in at the last 10 minutes of cooking.  


Brown meat, add the base for stew ingredients.  Cover and simmer 1 1/2 hours. Remove bay leaves. Add carrots, potatoes and celery. Cover and cook 30 to 40 minutes longer. Stir and cook until potatoes are done.
If you want to add pasta do so at the end and cook 10 minutes longer until pasta is done.   

Let's Get Healthy,

Tuesday, November 29, 2011

Cook One Day For A Week's Worth of Meals

Lunch or dinners that you can cook 
on Sunday and eat it all week. 

1. I will cook my meat and put 1 serving sizes into a small sandwich bag then it into a freezer safe bag, I then putt out the amount I need as needed. It thaws in a few minutes in the microwave or threw out the day. 

2. I wash and pre-cut all my veggies and have them ready to go. 

3. I use Meal Starter a lot. It is a soy product in the freezer section but the taste is awesome!   

1-Week Fit Lunch Meal That you can make on Sunday and it will last all week. 

Shopping List:
A) Proteins and fats

Monday, November 21, 2011

Answering Emails: Whey Protein Powder High Cholesterol

Answering Emails: Whey Protein Powder High Cholesterol

Is Whey Protein Powder okay even though it has a lot of cholesterol? J.B. 

Answer for J.B. 
You should always check with your doctor and know your personal cholesterol levels. 

For you J.B. the answer is YES.

You don't have any high cholesterol food or drink you intake on

Monday, November 14, 2011

The Benefits of Exercise for Cancer Patients

Guest Blog by Liz Davies 

The Benefits of Exercise for Cancer Patients

Exercise provides many great benefits for cancer patients, just as it does for any other person. Exercise provides people with a way to get in shape, lose weight, and become stronger. Additionally, exercise has been shown to improve moods, increase self-confidence, reduce fatigue, and lower the risk of developing both cardiovascular diseases

Tuesday, November 1, 2011

Grapefruit Cleanse

*Grapefruit Cleanse

This cleanse is used to clean out your colon, toxins and waist in the body. This will aid in weight loss. 

1. Fast for a at least 12 hours up to 24 hours.
(this can be done starting in the evening and over night)
2. Then adhering to a strict diet.  
A. Eat every 3 -4 hours (with food listed below)
B. Replace your daily meals and snacks with raw vegetables, fruits, herbs, teas, master cleanses (recipe for cleanse)grapefruit juice and grapefruit for the duration of the cleanse. (as much as you would like) You may also eat meat that is NOT processed
3. You must drink at least 10 glasses of water a day. Every time you put food in your mouth you must drink 8-10 oz of WATER. 
4. This can be done

Tuesday, October 25, 2011

Homemade Cleanse Recipes

Homemade Cleanses

The cleanse: Drink 3-6 servings a day for 3 to 11 days. 

A regular cleanse recipe is just the to top 4
*A master cleanse recipe is all 5:
1.  2 Tbs Lemon (or lemon juice) 

Tuesday, October 18, 2011

Your FREE training guide from, 'Weight Loss Special'

Your FREE training guide, 'Weight Loss Special' is waiting for you.

        To download your training guide, click the link below:
        Click the link below to Get More training guides from :

Let's Get Healthy,
Coach TIA 

Tuesday, September 27, 2011

Volunterring in Branson at the 70.3 Iornman.

Volunteering in Branson at the 70.3 Iornman.

For those of you who don't know much about Triathlons it is were you do three sports in a row. The typical and most common is to swim, bike, and run.

The 70.3 Iornman it is  1.2 mile swim / 56 mile bike / 13.1 mile run (1/2 marathon.)
70.3 is half the distance of a Full Iornman.
A full Iornman is 2.4-mile swim/ 112-mile bike / 26.2 miles (a marathon) 140.6 total miles.

We have done sprint triathlons 400 meter swim/12 mile bike / 5K run. It might not sound like much next to Ironman but let me assure you it is hard. We were planning on doing an 70.3 Iornman this past race season but due to injuries we were not able to. Lord willing we will be doing an Iornman this up coming year 2012.

We wanted to volunteer for the one in Branson for so many reasons.
The three main reasons were we wanted to see how they were run, what to expect, and to show our support for the sport. It was such a wonderful experience and an awesome event. So many walks of life and so many different ages, sizes, colors, ethnicity, regions, and countries were represented.

Our experience volunteering was

Monday, September 19, 2011

3rd Annual NO Halloween Candy CHALLENGE

3rd Annual  NO Halloween Candy CHALLENGE

My commitment is to not eat 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.

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

Wednesday, September 14, 2011

Bustin’ Booty Boot Camp

Top Body - Fitness 

Bustin’ Booty Boot Camp

To register send me an email at 

 Bustin’ Booty Boot Camp
Time to Get Fit!
Monday - Wednesday – Friday
Feel Free to jump in anytime even if you have miss some days or weeks.  

5:15 am to 6:15 am 
At Three Springs Park in Shiloh
(Near Dierbergs off of FrankScott Pkwy)
Only $130 for 8 Weeks 
$7 Drop-In
Jump in anytime.
*Bad weather we go to Everett Moody at LongAcre Park in Fairview Hts. 
This is a year round boot camp.
So if you can't jump in on this one you can jump in on the next. 
These Boot camps are for beginners to the athlete level (over weight - coach potato-- to fit - elite athlete)  will be taught.
With the completion of  this session "Bustin' Booty Boot Camp" 
you will a free T-shirt or Tote. 
Email for REGISTRATION information and 2 weeks worth of clean eating meals.
Visit my blog healthy living ideas.
If you know someone who wants to participate in Top Body's boot camp feel free to forward this on. 
If we have already started a session don't worry you can still jump in any time. 
I will have continuous boot camps in 8-10 weeks sessions one closely following the other. So anyone can start at any time.   
Bring a total of 2 Friends and they join my boot camp you get $20 off your next Boot Camp.  
Top Body’s Repeat Boot Campers receive $5 off consecutive boot camps every time.  

Personal Training sessions available by appointment.  
Have a healthy active day, 

For more information or to register send me an email at 

I am Strong! Too Determined to be Defeated!

Tuesday, September 13, 2011

Answering Email: Can I use a fan?

Can I use a fan when I workout? 
Hi Tia,
Just have a question about the amount of protein per day I should be having. Seventy seven grams is about 2.7 oz. That can't be per day? Per meal maybe? I'm confused....or may my conversion is wrong?

Tuesday, September 6, 2011

Answering Emails: Clarification About Protein

Clarification About Protein  
Hi Tia,
Just have a question about the amount of protein per day I should be having. Seventy seven grams is about 2.7 oz. That can't be per day? Per meal maybe? I'm confused....or may my conversion is wrong?


You can't look 77 grams as a weighted measurement   It is 77 grams of  protein

Example: Chicken breast, 3.5 oz has 30 grams protein

How I calculated how much protein needed:
Your weight in lbs divided by 2.2 = your weight in kilograms

take your weight in kilograms x 1 = for protein requirements

I explain how to get protein in on my blog.

How Much Protein is in Food?

How Much Protein is in Vegetables and Fruit?

Let's Get Healthy,
Coach TIA 

Saturday, September 3, 2011

Tips to Eat Healthy During Labor Day Weekend

Tips on How to Eat Healthy During the Labor Day Weekend.
And keep your calorie consumption down.

Parties always bring temptations!
But this is not a free pass for overindulgence.
Here are a few good tips to help you from over doing it this Labor Day weekend.Try eating before you go. Don't go to a party

Monday, August 15, 2011

Healthy Substitutes to Make with Wheat Allergies

Healthy Substitutes to Make with Wheat Allergies

Say Yes to Corn and Rice Cereals

Corn and rice-based cereals are good breakfast alternatives, but it's crucial to read labels carefully, as some may also contain malt. Check your supermarket's health-food section for gluten-free products.

Say NO to

Monday, August 8, 2011

What To Look For If You Have Wheat Allergies

What To Look For If You Have Wheat Allergies 

Foods made with wheat are staples in most of our diets. However, many people are allergic to gluten proteins found in wheat. If you are allergic to any wheat protein avoiding wheat and wheat products is the only way to prevent an allergic reaction. An Allergic reaction could include stomach upset, eczema, allergic rhinitis, asthma and even anaphylaxis. (Anaphylaxis is a life-threatening type of allergic reaction)

It is difficult to avoid these foods since many products may contain wheat including food that you might not expect. Such as ice cream and Ketchup. To avoid allergic reaction people with gluten free diet must always check the label of ingredients before you buy the product.
Look for ingredients that say

Thursday, August 4, 2011

Salmon Patty

Salmon Patty
* 1 can Pink Salmon
* 1 Egg, fresh
* .25 cups Yellow Cornmeal
Mix ingredients together and make a patty. Put in non stick pan cook both side for 2 min each.
Servings Per Recipe: 6, Amount Per Serving, Calories: 147.9, Total Fat: 7.7 g, Cholesterol: 88.7 mg, Sodium: 372.0 mg, Total Carbs: 3.4 g, Dietary Fiber: 0.3 g, Protein: 17.4 g
Eat with steamed veggies.
Coach Tia Hurt

Monday, August 1, 2011

Guidelines For Eating Healthy

Guidelines For Eating Healthy 

1 I cannot deny myself of food but I just give myself guidelines. We need to eat for energy 
2 Variety Moderation is the key to a healthy lifestyle. 
3 ALSORARE: Always Sometimes and Rarely is how i look at food. 
4. Over eating leads to disease and early death in some instances. I am sure we all know a few people who have died from the effects of obesity.
5.  Guilt, can lead me to over eating. 
6. The definition of “insanity” is doing the same thing over and over again and expecting a different result. That was me hoping that the jeans wouldn’t be tight this year that the next time I looked at my butt it wouldn’t have cottage cheese with saddle bags.
7. NOTHING is wrong with having a treat! However we can not have dessert every day or every time we eat. 
8. Remember food is ENERGY. 
9. Breakfast important to start the day off right. 
10. Balanced eating every 3 hours will help you stay full and satisfied. 

Ask myself before I eat :
1. Am I hungry if not what can I do BESIDES eat. Go run, read a boot, or do a puzzle. Do an activity to keep your mind off of food. 
2. If I am hungry what is the best food choice to fuel my body


Tuesday, July 19, 2011

Welcome! Hi I'm Tia.

I am a life coach and a Certified Personal Trainer.
My goal is to help anyone to have a healthy lifestyle, with out dieting. Because "I Don't Do Diet".

First a little about my beliefs.
I choose what to do, not do, eat , not eat, work out, not work out. BUT I don't get to choose the consequences for my actions!
Neither do you =)

Settle with the Past! Engage in the Present!Believe in the Future!

I choose to be active!
I choose to live life and not watch it go by!
I choose not to be lazy!
With out God I would choose wrong.

"You" are one thing you have control over! Make it work for you!
SO...Stop making excuses. It won't help. The end result is the same. Poor health! JUST DO IT! =)

If you have time to watch TV, go to the movies, talk on the phone, and go shopping then you have time to work out!
If you can't do an hour then do 30 minutes. If you can't do 30
minutes then do 10 minutes. JUST DO IT! MAKE IT WORK!!!
Someone busier than you is running right now =)

Friday, June 17, 2011

"Bustin' Bootie Boot Camp" 2nd Summer session

Top Body- Fitness Boot Camp
with Personal Trainer Coach TIA

June 20 th
Monday, Wednesday, and Friday to Sept 9th.
Monday, Wednesday, and Friday 5:15 - 6:15 am 
Monday, Wednesday, and Friday 6:15 - 7:10 am 
$130 for 8 week session (payments can be made) 

at Evertt Moody @ LongAcre Park in Fariview Hts. 

Wednesdays and Fridays
at Three Springs Park in Shiloh near the Dierbergs Center 

 FYI of location info and payment info. 

 Location for 2nd Session boot camps
Monday boot camps at Everett Moody @ LongAcre Park in Fairview.
Wednesday and Friday's at Three Springs Park in Shiloh. Woot!

Payment info:
I do have partial scholarships available if you or you know someone who can't afford boot camp but would like to come. Call me and we can discuss the requirements. 
Also, you do not have to pay all at once you can pay in payments or weekly bases. 

No need to wait until the start of a session feel free to jump in anytime. 

Drop in class is $7
Email me for paperwork and to sign up
These boot camps are for every fitness level; for beginners to the athlete level

I wanted to let you know that the next session of ‎
boot camp will start the 2nd session next week June20th.

If you wish to start the next session please call me 618-954-9156 or email me for registration information.

No need to wait until the start of a session feel free to jump in anytime.
Drop in class is $7
These Boot camps are for every fitness level; beginners to the athlete level will be taught.
This is also for women and men. We have several men who join us now.

Check out my blog for several recipes, meal, snack and healthy living ideas.

If you know someone who wants to start with us just have them send me an email. If when we have already started and someone wants to join they can start any time. I will have continuous boot camps in 8-10 weeks sessions one closely following the other.

Bring a total of 2 Friends and they join my boot camp you get $20 off your next Boot Camp.

Top Body’s Repeat Boot Camper receive $5 off consecutive boot camps every time.
Below you will find a list of things I strongly encourage you to do to get maximum results.

I will continue with boot camps after this one.

I do do neighborhood boot camps as well. If you have several people wanting to participate in a boot camp I will come to your neighborhood. Call or email for more information.


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