"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 

AND 

Monday, Wednesday, and Friday 6:15 - 7:10 am 

$130 for 8 week session (payments can be made) 

Mondays

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 tiahurt@yahoo.com 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.

Crockpot Oatmeal

Ingredients

1 cup  oats 

2 cups skim milk (or water)

1 Tbsp naturally sweetened apple sauce 

1/4 tsp. Salt 

1/2 tsp. Cinnamon 

1 C finely chopped apple 

1/2 cup raisins (optional) 

1/2 cup chopped walnuts or almonds (optional) 

Directions

Top 20 Healthy Food To Eat On A Budget

Top 20 Healthy Food To Eat On A Budget

1. Bags of dried beans
2. Eggs
3. Oats
4. Potatoes
5. Frozen fruit (no sugar added)
6. Frozen veggies 
7. Canned salmon
8. Canned crab-meat
9. Bagged brown rice
10. Whole wheat/ multi grain pasta
11. 100% whole wheat/ multi grain bread
12. Whole wheat flour
13. Fresh spinach
14. Frozen spinach
15. Canned albacore tuna
16. Home made marinara sauce
17. Wheat pita 
18. Edamame
19. Canned beans
20. Frozen boneless chicken

Let's Get Heatlhy!
Coach TIA 

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 

Why It's Good to Work Out First Thing in the Morning

Believe or not I am NOT a morning person. NOT NOT NOT!!!

My daughter; 12 years old; had to interview me for school. When we were done with the interview she had to answer a few homework questions relating to the interview. One question was "What did you learn about who you interviewed?" 

My daugter wrote ,"My mom doesn't like to get up early" My husband and I laughed and asked her what in the world made her think that I like to get up early. She said, "Because you do it every day to workout." I told her, "Yes, but it doesn't mean I LIKE to get up early. I just like to get my workout in early."

No, I am not a morning person but I am a morning workout person!  

Let's Get Healthy,

Coach TIA 

Brown rice California rolls

INGREDIENTS:

• 6 to 8 oz fresh crab (you can substitute with imitation crab meat but make sure it's 100% fish- no fillers)
• 2 cups medium-grain brown rice
• 1 avocado
• 1 cucumber
• 1/3 cup rice vinegar
• 2 packets Trivia (or any all natural sweeter)
• 1 tbsp sea salt
• 2 sheets nori (seaweed wraps)
• Sesame seeds, optional
• Wasabi paste, optional 
• Sesame seeds, optional 
• All Optionals ingredients are not included in the nutritional count. 

WHAT YOU'LL NEED to make the California Roll

Answering Emails "Jenn"

Answering Emails,
email:
I got the info for the WebMD site off your information. I haave a healthy BMI but my waist is right on the edge. Should I do more crunches? I've never really liked doing them but I just started doing the bicycle crunches they're not too bad.


answer:
Nutrition and high heart rate (aka. cardio workouts) are the only things that will get rid of that extra belly fat. We can't really do spot body weight loss training. Bummer...I know.

We can do stop strength training. However, if you want to SEE the ripped abs you built by strength training, you will need to lose the belly fat on top of the abs.
Coach TIA

Blueberry Non Fat Yogurt Home Made Ice Cream

8 oz. Non Fat Chobani yogurt
2 pkgs of Stieva
1 cup blueberries (or any kind of fruit)
1/4 cup of non fat milk

Blend in hand blender until smoothie.
Then put into ice cream mixer and 8 minutes later homemade protein packed yogurt ice cream.

Actual Calories Burned During Top Body - Fitness Boot Camps

Calories Burned During Top Body - Fitness Boot Camps will all depends on how much you weigh, how tall you are and how hard you push. 


Here is

Pg 12 Cottage Cheese Pancakes

The Eat-Clean Diet Cookbook

Pg 12 Cottage cheese Pancakes

Reviews:

Tia's: Not a fan

My Daughter Kally: "It tastes like eggs. I don't like it. I like yours a lot better."

My Husband, Joe: I won't make that one again.

Let's Get Healthy,

Coach TIA