Monday, December 30, 2013



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 



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:
1/2 protein, 1 whole grain, 1 fruit or veggie
1/2 protein, 1 fruit or veggie
1 protein, 1/2 whole grain, 1 vegetable & Fruit
1/2 protein, 1 fruit or veggie
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

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.
1/ 6 Monday 6pm

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



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.  


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.



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)



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.


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.



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.


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
            Season Salt
Corn tortillas

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

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.


Monday, July 15, 2013

10 Nutrition Mistakes We Make With Children

10 Nutrition Mistakes We Make With Children 

1. They are not given healthy choices but instead just offered them.
2. We make them a separate meal from what we are eating. 
3. We offer them way too many choices.
4. We feed them too much fast food!!!
5. We give them processed foods (that increases their weight!) 
6. We think for them. We think they won't like "it" and we verbalize it. (They believe what they hear)
7. They don't need condiments for everything!
8. They don't need a dessert after every meal or even daily! 
9. We don't make unhealthy foods desirable.
10. We allow them unhealthy juices and sodas. 
11. We display poor eating habits. 

Tia's Tips on how to Avoid doing them. 

1. Always put healthy choices on their plate even if you think they won't like it. 
2. Make sure to prepare every meal with a healthy choice they like and leave it alone. They will try the other healthy food if that is all they won't starve. 
3. By offering them so many choices they are more likely to over eat and chose bad. 
4. Keep healthy food with you all the time. Pack a quick lunch bag or healthy fruits, veggies, nuts and healthy protein. 
5. Giving them chips and other processed foods does NOT meet their nutritional needs. It pacifies them. 
6. Let them try things with out prejudgment or expectations of what they will or won't eat. Introduce healthy food to them as soon as they can eat solid foods. 
7. Stop with the empty calorie condiments. 
8. Read a book with them after eating or go for a walk. Teach them healthy habits not unhealthy ones. 
9. We reward with cookies and junk food when the rewards should be time spent with them.
10. Don't give them drinks that are harming them! YES sugary foods are harmful to the body as well as sugar free foods. You won't let them play in the streets but you will let them harm and hurt their bodies. Think about it!
11. They are watching you! They will do what you do. Set a good example. THEIR LIFE DEPENDS on it!

Let's teach our kids how to live a healthy lifestyle. 

Thursday, May 23, 2013

Old School Strength Training

This work out it is from a guest, Don. 
Here is his workout. 

Everything is 3 sets of 10, more on last set if possible
Monday – chest and triceps
Bike level 5 for 20 minutes
Flat bench press 
Inclined bench press 
Dumb bell flat bench press 
Overhead rope pull down (machine) for triceps 
Mule kicks (face down perpendicular to floor, one knee on bench, straighten arm to rear) triceps 

Tuesday – back and biceps
Bike level 5 for 20 minutes
Dual pulley pull down for lats
Curls with dumb bells, ready to switch to w-shaped barbell
Row Rear Delt machine
Back extension machine
Hammer curls (barbells turned vertically instead of horizontally)

Thursday – Legs and shoulders
Bike level 5 for 20 minutes
Squats with barbell
Front shoulder raise with dumb bells
Overhead press with dumb bells (sitting straight up)
Side flys with dumb bells

Friday – Calves, forearms and stomach
Bike level 5 for 20 minutes
Calf raise with dumb bells in each hand
Forearm curls with dumb bells
Crunches (currently up to 3 sets of 20)
Reverse forearm curls with dumb bells


Let's Get Healthy,
Coach TIA 

Thursday, May 16, 2013

Homemade Gels

Homemade Gels

  • 7  1/3 tablespoons of honey
  • 3/4 teaspoons of blackstrap molasses
  • 1/10 teaspoons of table salt

Homemade Energy Gel with Honey & Protein 
  • 6 tablespoons of honey
  • 1/4 teaspoons of blackstrap molasses
  • 6 1/2 teaspoons of whey or soy protein isolate
  • 1/16 teaspoons of salt
  • 1-3 tablespoons of water

Apple Juice Gel 

STEP 1: Boil 51oz of Apple Juice until the most of the water is evaporated. There should be about 12-16oz of liquid left. 

STEP 2: Mix the following into a bowl and mix thoroughly:
  • 1 TBS Brown Sugar
  • 4TBS Sea Salt
STEP 3: Add one of the following flavor powders to the base powder and mix thoroughly
4 TBS Gatorade Powder any flavor of your choice
2 - 4oz packets of powder KoolAid concentrate
4 TBS Cocoa powder 
8oz of lemonade concentrate   
 (basically any kind of powder that has flavor you enjoy)

STEP 4: After the Apple Juice has reduced, turn to simmer then add 16oz Agave Nectar and 1TBS lemon juice. Stir rapidly for 20 seconds.

STEP 5: Add the powder mixtures together, whisk until blended until all clumps are gone.
Refrigerated  24 hours before using. Keep refrigerate

Friday, April 19, 2013

Kona Kase 1/2 off code LOVE IT!!!!

This is an amazing offer!
 It is a great way to try healthy products and not buy the whole box!!! WOOT WOOT!!!
I love this!! 
Click the link below and you will get 1/2 off your first order!!!
These are the things you can get monthly! GREAT PRICES!!! 

Performance. Fueled. Monthly.

  • Clif Bar - Mojo

  • Cytosport Drink Stick - Berry

  • Hammer Heed - Lemon Lime

  • Honey Stinger Waffle

  • Picky Bar - Peanut Butter Booyah

  • PR Bar - Iced Brownie

  • UrgentRx - Instant Relief Aspirin

  • Clif Shot Bloks - Mountain Berry

  • GU Energy Gel - Strawberry Banana

Performance. Fueled. Monthly.

  • Earnest Eats Bar

  • Perfect Foods Bar

  • Wild Squirrel Nut Butter


  • Clif Crunch

  • TCHO Chocolate

  • SunCups

  • Clif Shot Bloks

If you sign up with this link it will give you 1/2 off your first case! WOOT!!!

I'm hooking you up! 1/2 off.

Friday, April 5, 2013

I DON'T DO DIET: Healthy Snack List

I DON'T DO DIET: Healthy Snack List: Healthy Snack List Eggs in a basket (egg cooked in the middle of whole wheat bread)  Low-fat cheese cubes Hardboiled eggs Deviled egg ...

I DON'T DO DIET: Healthy Snack List

I DON'T DO DIET: Healthy Snack List: Healthy Snack List Eggs in a basket (egg cooked in the middle of whole wheat bread)  Low-fat cheese cubes Hardboiled eggs Deviled egg ...

REAL Weight Loss Tip #1 of 101

Get friends, family, your spouse to live a healthy lifestyle with you! 

It is hard to lose weight when your going at it all alone. If you have a partner to

Thursday, April 4, 2013

I DON'T DO DIET: What One Will Save You Calories?

"Like" me and you can Test your knowledge Daily! 

Subway 6" Double roastbeef with provolone cheese
    Quiznos: Prime Rib with cheesesteak Sub

    I DON'T DO DIET: Make A Difference

    I DON'T DO DIET: Make A Difference

    I DON'T DO DIET: Start your day off with a nutritious breakfast

    I DON'T DO DIET: Start your day off with a nutritious breakfast: Start your day off with a nutritious breakfast and you will be set for a healthier day. When starting your (or your child's) day off ...

    Start your day off with a nutritious breakfast

    Start your day off with a nutritious breakfast and you will be set for a healthier day. When starting your (or your child's) day off with a sugary breakfast it will only cause sugar and carb cravings threw out the day. #itsalifestlye #choosewize

    Thursday, March 28, 2013

    Asian Peanut Chicken Pasta

    Asian Peanut Noddle with Chicken 


    Light Peanut Sauce: 
    Combine all and put in mini crock pot or sauce pan mix well
    1 Cup fat free chicken broth 
    5 tbsp all natural peanut butter
    1 tbsp chili powder (or Asian hot chili sauce)
    3 tbsp honey
    3 tbsp soy sauce 
    1 tbsp freshly grated ginger
    2 cloves garlic, minced
    1 tsp garlic powder 
    1 tsp onion powder 
    1 tbsp hot chili oil

    3 -4 chicken breast, cut into thin strips seasoned with red pepper, salt and pepper.
    the chicken could easily be substituted with tofu, beef, or any other protein. 

    Chicken sauce:
    Combine all and mix well and put in fridge until chicken is cooked.  
    1 tbsp chili powder sauce (or Asian hot chili sauce)
    5 cloves garlic, crushed
    1 tbsp fresh ginger, crushed 
    1 tbsp soy sauce 
    1 tsp garlic powder 
    1 tsp onion powder 
    1 tbsp hot chili oil
    1/2 tbsp sesame oil (optional) 

    Noodles: 1 Pkg noodles or pasta (of your choice) 

    bushel of green onion, diced 
    1 1/4 cups cup shredded broccoli slaw 
    2 tbsp peanuts (chop if desired)
    1/4 sesame oil (optional) 
    2-3 tbsp sesame seeds (optional) 
    lime juice (optional) 

    1: Peanut sauce: Combine all the ingredients for the sauce in a saucepan 5-10 minutes or in small crook pot for 20 minutes until it becomes smooth. 
    2:  Chicken: Season raw chicken; cook in 1 tbsp EVOO & 1/2tsp sesame oil  until cooked thoroughly.
    3: Noodle or Pasta: Cook according to package instructions.
    4: Chicken Sauce: Add chicken sauce with cooked chicken  Put in bowl. 
    5: Topper:  Add peanuts and peanut oil into pan that chicken was cooked in along with the yummys that was left in it. After the peanuts cooked for 1 minute add the onions, slaw and sesame seeds for about 1-2 minutes.
    6: Finish it up: Toss the noodles with peanut sauce, divide into 6 portions and plate, top with topper then add chicken  
    For a fresh taste add lime juice

    Verdict: My husband said " We shouldn't have this again it is really good. I know it has to be unhealthy" WRONG it is very healthy and Yummo!

    Let's Get Healthy!


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