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 tiahurt@yahoo.com 

 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


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