TOP BODY BOOTCAMP STARTING SEPTEMBER 13!!

TOP BODY BOOTCAMP

M-F 5:15 am - 6:15 am

T-R 7 pm (new time)

5, 3 or 2 days a wk

a 2nd TBB possible at

6:20 am 7:10 am

8 week program at local area Parks

Sept. 13th - Oct. 29th

You can pick from the following 5, 3, or 2 days.

For 8 week sessions:

5 days M-F am & T,TH evenings .

3 days M,W,F am & T,TH evenings

2 days T&TH evenings

e-mail for pricing

If you are interested send me an email at tiahurt@yahoo.com

I will send you the rates and expectations.

Enrollment on Sept 11th at 8 - 9 am at Evertt Moody Park (Longacre) in Fairview Hts.

I also do private Personal Training session at very reasonable rates.

Email if you are interested.

What you get with TBB

1. 8 week program

2. Full body work outs

3. Maximum calorie burn

4. Menu

5. Positive reinforcement

6. Day one & week 8 Fit Test

7. Day one, week 4 & 8

Measurements, Body Fat, Weigh in

8. Game Plan

Things you will need to bring to Bootcamp are Yoga mat or beach towel, water bottle, a willing and committed attitude.

The advantages of it being early and dark is the

kids and family are all still asleep and it is cool outside!

Bootcamp is a dynamic exercise program designed to sculpt your body through a unique blend of cardio and strength moves. This program is for all fitness levels. Each move is adapted to meet your fitness level.

Bootcamp will increase endurance, muscle definition, energy level, confidence and over all attitude. You will be pushed to do your very best and you will do things you didn't think you would ever do.

You can lose inches & pounds, gain knowledge & friends and take control of your life.

WHO's IN?

Coach Tia Hurt

What time would you like to see a bootcamp? Reply on comments below.

LET's GET HEALTHY!!

If the classes doesn't have at least 5 people sign up it won't be offered.

A Basic Running Program

A very basic running program I give a lot of my clients to get them started.

The program:

To get started walk for the first 8- 10 minutes to warm your body up. BEFORE EVERY RUN. Then begin to run the below formula. When done with your run cool down with a 2-5 min walk and 5-10 min stretch. AFTER EVERY RUN. Cool down and warm up are very important.

1. Do this for 30 minutes the first day. The next day add 2 more minutes on run times and on total time. Continue this progression. You should run every other day up to 4 times a week. Increasing time and length ever day until you can run non stop. You might be able to do it sooner than the formula below, if so great job! WOOT!

Day one... run 5 walk 2 ...30 min ER

Day 2 ..... run 6 walk 2 .....31 min

Day 3 .....run 7 walk 2 .... 33 min ER

Day 4....run 8 ...walk 2 ....34 min

Day 5 ....run 9 walk 2......36 min

day 6....run 10 walk 1 .....38 min ER

day 7 ....run 11 walk 2..... 40 min

day 8....run 12 walk 1....42 min

day 9...run 14 walk 2 ....44 min ER

day 10 ....run 15 walk 1 .... min ER

(ER = Easy run. Go kinda slow)

Go at your own pace.

On non running days do some cross training like a spin class or bike riding is great.

This is a very basic program. Feel fee to change the times to suit what you need.

I would love to hear your progress.

Please post all your successes that you have had. It is really inspiring to others.

Coach Tia Hurt

Post any ?'s you have. I will be happy to answer them.

*Please read disclaimer at the bottom of the blog page.

And as always consult your doctor before starting any exercise program.

GET MOVIN' GET HEALTHY!

Coach Tia Hurt

A Weeks Worth of Eating Clean Meals

YUMMY!!!! Healthy meals!

Great way to eat healthy and lose weight. =-)

A Weeks Worth of Eating Clean Meals

Meals are around 1200-1500 calories

SUNDAY

BREAKFAST

2 whole-grain pancakes with 1/2 cup frozen blueberries 2 Tbsp. honey 2 slices turkey bacon 8 oz. fat-free milk

SNACK watermelon as much as you desire =-)

LUNCH 1 cup whole-grain macaroni and cheese with 2 oz, canned tuna and 1/2 cup steamed broccoli 1/2 cup unsweetened applesauce Side salad with 1 Tbsp. vinaigrette dressing

SNACK 1/2 cup edamame (soybeans)

DINNER 4 oz. rotisserie chicken, skinless 1 cup steamed California blend vegetables (cauliflower, broccoli and carrots) 1 medium corn-on-the-cob with 1 tsp. trans-fat-free margarine 8 oz. fat-free milk

MONDAY

BREAKFAST Whole-grain english muffin with 2 Tbsp. natural low-fat peanut butter 1 medium orange 6 oz. low-fat yogurt (with NO high fructose corn syrup!)

SNACK grilled peaches Turkey sandwich on whole-wheat bread, 1-oz. slice low-fat cheese,yogurt and honey mix for the top

LUNCH loaded with tomatoes, lettuce and cucumber 1/2 cup baby carrots 1 medium apple

SNACK 4 oz. tomato juice and 8 reduced-fat Triscuits

DINNER Grilled chicken stir-fry with 3 oz. skinless chicken 1 cup vegetables and 2 tsp. olive oil 1 cup brown rice 1 Tbsp. light soy sauce 8 oz. fat-free milk

TUESDAY

BREAKFAST 1 cup raisin bran with 1/2 banana 4 oz. fat-free milk to drink

SNACK 1/2 cup low-fat frozen vanilla yogurt 1/2 cup frozen blueberries

LUNCH Grilled chicken salad with 1 1/2 cups fresh spinach, 1/2 cup each diced tomato, cucumber and carrots (and any other veggie) 1/4 cup croutons 2 Tbsp. balsamic vinaigrette dressing 1 apple 1 Wasa Cracker with Laughing Cow Light Swiss cheese

SNACK 1 Nature Valley granola bar

DINNER 2 slices thin-crust home make wheat cheese pizza loaded with spinach, tomatoes, red and green peppers and other veggies of choice Caesar salad with romaine lettuce, 1 Tbsp. each Parmesan cheese and reduced-fat dressing 8 oz. fat-free milk

WEDNESDAY

BREAKFAST 1/2 cup dry old-fashioned oatmeal made with water, sweetened with 1 tsp. brown sugar 1/2 cup blueberries 8 oz. fat-free milk

SNACK 1/4 cantaloupe 6 oz. plain low-fat yogurt

LUNCH Toasted sandwich with whole-wheat bread 2 oz. low-fat cheese and tomato slices 1 cup vegetable soup 1 apple

SNACK 1 banana with 1 Tbs peanut butter

DINNER 4 oz. baked salmon 1/2 cup steamed broccoli with lemon 1 small sweet potato with 1 Tbsp. trans-fat-free margarine & 1 tsp. brown sugar Side salad with spinach, tomatoes and 1 Tbsp. reduced-fat dressing or vinaigrette

THURSDAY

BREAKFAST 1/2 grapefruit Whole-grain english muffin sandwich with 1 poached egg and 1-oz. slice low-fat cheese

SNACK 1/2 cup low-fat cottage cheese with 1/2 cup pineapple chunks

LUNCH 2 Tbsp Natural Peanut butter and 2 Tbsp jelly all natural sandwich on whole-wheat bread 1 oz. low-fat string cheese 1/2 cup carrot sticks 1/2 cup raw red and green bell pepper strips

SNACK 12 oz. tall latte made with fat-free milk

DINNER 1 burrito with whole-wheat tortilla, 3 oz. grilled chicken , 1/2 cup black beans, 1/4 cup diced tomato and 1 oz. low-fat mozzarella cheese 10 baked tortilla chips with salsa and 2 Tbsp. guacamole

FRIDAY

BREAKFAST Yogurt Parfait with peaches

SNACK 1/2 cup low-fat cottage cheese with 1/2 cup fresh fruit

LUNCH Subway 6-inch turkey club on whole grain bread Veggie Delite salad with 1 Tbsp. low-fat ranch dressing

SNACK 1 medium apple with 2 Tbsp. natural reduced-fat peanut butter

DINNER 4 oz. beef top round 1/2 cup steamed asparagus 1 small baked potato with 1 Tbsp. light sour cream and 1 Tbsp. light trans-fat-free margarine Spinach salad with 1 Tbsp. walnuts, 1 Tbsp. mandarin oranges and 2 Tbsp. balsamic vinaigrette

SATURDAY

BREAKFAST 4 egg white omelet with 1/4 cup diced tomatoes, 1 oz. reduced-fat feta or mozzarella cheese, spinach 1 slice whole grain toast with 1 tsp. natural jam 6 oz. orange juice (all natural)

SNACK Fruit smoothie made with 1/2 cup low-fat yogurt, 1/2 cup frozen fruit and ice

LUNCH Small whole-grain bagel with 1 Tbsp. low-fat cream cheese, tomato slices, red onion and cucumber 1/4 cup mixed nuts 1/4 cantaloupe with 1/2 cup low-fat cottage cheese

SNACK 1/2 cup each sliced carrots, broccoli and green bell pepper with 2 Tbsp. light ranch dressing 1 small pita bread with 2 Tbsp. hummus

DINNER 1 cup baked whole-grain pasta made with 3 oz. 99% fat-free ground turkey (raw weight) 1/2 cup diced tomatoes and 1 oz. low-fat mozzarella cheese Side salad with 1 Tbsp. reduced-fat dressing

Use this as a guide for every week and swap things in and out to make it work for you.

Make sure you get enough protein, stay away from high fructose corn syrup and over processed foods.

Enjoy

COACH TIA HURT

"Sunday Fast Bite"

"Sunday Fast Bite" ideas
We are always struggling for fast healthy yummy food to eat after we get home from church Sunday evening.This is were I get "Sunday Fast Bite" ideas.

This week is Tofu Stir Fry.


Ingredients:
*2-4 Tbs spoons of Szechaun Spicy Stir-Fry Sauce
1 tbsp fresh ginger, grated, powder or minced
(if you don't have it no biggie. it is better with it.)
1 extra-firm tofu, cut into 1 inch cubes
(if you don't have tofu you can use chicken or any other lean meat)
2 tbsp olive oil (can use vegetable oil)
1 bag of stir fry vegetable
1 onion, chopped
1 bell pepper, any color, sliced
1 cup mushrooms, sliced (any kind)
3 green onions , sliced
brown rice, pre-cooked

* You can use any kind of stir-fry sauce that is low calorie and does not contain high fructose corn syrup. (I call that stuff the cellulite multiplier.)

Preparation:

In a wok or a large skillet, cook stir fry veggies, onion, bell pepper and tofu over high heat, stirring frequently for 5 minutes.

Add mushrooms, green onions and sauce. Allow to cook for 1-2 minutes. Vegetables should be tender but not soft.

Pour over brown rice or eat by it's self.

15 minutes
2 servings depending
@ 300 calories for a serving ( 3 cups) with out the rice.

Another yummy healthy recipe!

Eat healthy with with great food.

Eat Up =-)

Coach Hurt

Coming Soon to "Coach Hurt's" Blog!!

Healthy menu
Recipes
Workout ideas
Strategics to help you stay constant
health tips
life tips
motto, goals,or inspirations to focus on for the week
"Sunday Fast Bite" ideas
and many more healthy ideas =-)

If you have things you would like to see on the blog leave a comment. It just might be part of my blog next time.

Be sure to look down the right side of the blog for old posts and "My Game" plan.

Don't forget to become a follower. I would love to get to know you.

Come back and visit soon.
"Coach HURT"

My first 1/2 Marathon

Thursday, April 15, 2010

WOO HOO!!
I did my first "officially" half marathon! 13.1 miles!!!
It was the GO! STL in St. Louis Mo.
My time was 2:10:56
I was hoping for 2:10:00 and praying nothing less than 2:30:00
So i met my goal!
IT was very exciting! SO many people it was crazy. @ 12,800 people!
I started at the 8.45 pace line. I KNOW I wasn't going to run that but my girlfriends were there and they said it was so packed in past that point there wasn't any place to stand. That was at 6:30. The race didn't start for 30 more min. By the time it started we were packed in there.
The started I kept up with the 8.45 pacers (BIG MISTAKE!) for a mile or so. Then I dawned on me....I can't keep this pace or i won't make it. SO as you could guess droves of people began to pass me. I was feeling so defeated. For the rest of the race droves of groups would pass me. One pace setter group at a time.
I realized after the 9.35 pace group passed me; close to the end of the race ; that I can't let the 9:45 pass me or I won't make my time. Well my legs said WE DON'T CARE =-) It really didn't matter what my legs said my heart said I'm not gonna give up or in!
I ran almost the entire time. I walked at the water stations to drink.
OK who ever says downtown STL is not hilly has never ran it! I don't know how they managed to make the race all hills and only 3 or 4 down hills but they did. It seemed as if as soon as I would get to the top of a hill I'd think "WOO HOO! Down hill here I come" Then we would turn directions into another hill. Very creative people. I hope to never meet them =-)
I took 2 GU packs at 6 mile and 9 mile markers. I should have took 1 more. I ran out of steam at the 11 mile marker. I was headed up the hill and I almost go to the top and I HAD to take 3 steps my HR was 183. I took three steps and noticed the water station. MAN! I wish I would have seen that 3 steps ago. Oh well.... keep pushing on!
YOU ARE GONNA FINISH THIS! YOU ARE GONNA FINISH THIS! YOU ARE GONNA FINISH THIS!
Last two miles girl... here we go. Only 2 miles, only 2 miles, only 2 miles. I kept telling my self. Well it has to be less than 2 miles now... how long have i told my self that... stop thinking ! RUN!
There it is ! Is that the finish line? I don't know. It has to be right? WRONG. Everyone is turning. Where is the finish line. It has to be close! I turn... no finish line. But I hear them announcing finishers. I am close. I turn again. THERE IT IS!!! The FINISH line! I haven't seen my family the entire race but the start. Where are they? I want to see them! Where are they. There is the finish line!!! I try to push more. I am almost there...."Tia" WERE ARE YOU???? "TIA!" I look to my right and there all I see is my husband! He is beaming with pride. HE LOVES ME no matter my time!
Last push... Arms up, smile, FINISH! I AM a half marathoner!
Now let me sit down!!! they won't let me sit. My legs start to tighten up fast. They are cramping. I can't stop, I get pushed threw this troth for at least 15 minutes. Where is my family? Well I don't get to see them for a little bit. I did get to sit down and reflect on my accomplishment for a while.
OK now the part that NO ONE TOLD ME NOT TO DO!
I went home straight home (20 minute car ride) and took an hour nap. When I went to get up I COULD BARLEY MOVE! I decided to sit down and prop my feet. I thought that would be best.
It wasn't! My husband said, "I think you deserve dinner out."
Well, I could barley move at this point. I began to walked with very stiff legs. My son said it looked like I had something stuck =P. That posture would stick with me for 3 days! Man a live did it stink!
So, I talk to my marathoner friends and they all said "NEVER rest to long or sit to long after a race. Try to keep moving for a few hours after the race." OK!!! GREAT ADVICE A LITTLE TO LATE =D They gave me great tips on every thing but never did they prepare me for after the race. Never did I think to even ask.
All in all it was a wonderful experience. It has inspired many of my family and friends to do a race and get better in shape. So well worth all it!
I am praising God that He helped me with all of it. The willingness to run it, the preparation it took to do it, and the will power it took to finish. I continuously prayed during the race for my body, my friends who were running and those whom seemed to need some help in the race.
It was a great experience.
Thanks for walking threw the journey with me.
TIA

A Time for Everything

Tuesday, April 06, 2010

A Time for Everything: If that isn't the truth.
One minute I think I've got it all together and in the right order then ... nope it all changes.
But I guess that is what makes life interesting and challenging.
TIA

A Time for Everything:
There is a time for everything,
and a season for every activity under heaven:
a time to be born and a time to die,
a time to plant and a time to uproot,

a time to kill and a time to heal,
a time to tear down and a time to build,

a time to weep and a time to laugh,
a time to mourn and a time to dance,

a time to scatter stones and a time to gather them,
a time to embrace and a time to refrain,

a time to search and a time to give up,
a time to keep and a time to throw away,
a time to tear and a time to mend,
a time to be silent and a time to speak,

a time to love and a time to hate,
a time for war and a time for peace.

What does the worker gain from his toil? 10 I have seen the burden God has laid on men.
He has made everything beautiful in its time. He has also set eternity in the hearts of men; yet they cannot fathom what God has done from beginning to end.
I know that there is nothing better for men than to be happy and do good while they live.
That everyone may eat and drink, and find satisfaction in all his toil—this is the gift of God.
I know that everything God does will endure forever; nothing can be added to it and nothing taken from it. God does it so that men will revere him.

Whatever is has already been,
and what will be has been before;
and God will call the past to account. [a]

And I saw something else under the sun:
In the place of judgment—wickedness was there,
in the place of justice—wickedness was there.

I thought in my heart,
"God will bring to judgment
both the righteous and the wicked,
for there will be a time for every activity,
a time for every deed."

I also thought, "As for men, God tests them so that they may see that they are like the animals. Man's fate is like that of the animals; the same fate awaits them both: As one dies, so dies the other. All have the same breath ; man has no advantage over the animal. Everything is meaningless. All go to the same place; all come from dust, and to dust all return. Who knows if the spirit of man rises upward and if the spirit of the animal goes down into the earth?"

So I saw that there is nothing better for a man than to enjoy his work, because that is his lot. For who can bring him to see what will happen after him?

Ecclesiastes 3 (New International Version)

Reason's Why I Don't Do Diet #6

Wednesday, August 26, 2009

I am ALSORARE! Therefore I need to treat myself that way.
AL: Always...SO: Sometimes ... RARE: Rarely.
1 Always pick healthy foods (daily)
2 Sometimes eat out, have dessert, skip a work out.
3 Rarely eat junk food and dessert and never two days in a row.
4 I try to live by this simple rule and I am successful most of the time.
5. Write out an action plan!

Remember, I am free to choose my choices but I am not free to choose the consequence for my actions. We need to start looking at what we can eat and love to enjoy it! Not what we can’t . Focus is important. Just like Adam and Eve in the Garden. Eve focused on what she couldn’t have, not what she had.
POSITIVE!
Action Plan … Write it on on paper. I WILL DO THIS!
GOALS for success!
Then REWARD for success! Even if you are at 80%...20 % success you have had some sucess!

YOU CAN DO THIS!!
TIA

FYI: All of these are part of a seminar I teach "I DON'T DO DIET"

Reason's Why I Don't Do Diet #7

Tuesday, September 15, 2009

PRAYER is a necessity for life changing results
1 I am committed to God, my husband, kids, church and job….
2 Where am “I” if I am truly committed to all of those?
3 When I take care of myself then I show I am of value and set an example to follow.
4 I want them to live a long and healthy life.

* Romans 12:1-2 1Therefore, I urge you, brothers, in view of God's mercy, to offer your bodies as living sacrifices, holy and pleasing to God—this is your spiritual act of worship. Do not conform any longer to the pattern of this world, but be transformed by the renewing of your mind. Then you will be able to test and approve what God's will is—his good, pleasing and perfect will.
* Luke 11:28 He replied, "Blessed rather are those who hear the word of God and obey it." That steps on my toes.
* Luke 9:23 Then he said to them all: "If anyone would come after me, he must deny himself and take up his “cross” daily and follow me.
It’s not a bad thing say VICTORY in Jesus! When you walk away from something that was not healthy in you say “VICTORY IN JESUS!”
* 1 Corinthians 6:20 …you were bought at a price. Therefore honor God with your body. Are you honoring God with your body. It is not what we think of our body but what it can do for Christ. Our bodies are temporary.
Luke 9:24-25 For whoever wants to save his life will lose it, but whoever loses his life for me will save it. What good is it for a man to gain the whole world, and yet lose or forfeit his very self?
Mark 1:35 Very early in the morning, while it was still dark, Jesus got up, left the house and went off to a solitary place, where he prayed.

I ask God to change me. I truly meant it when I ask Him. When my husband and I taught a prayer class I wasn’t praying regularly. I ask God to wake me up in the morning to pray…and I haven’t used an alarm since. I am not kidding! I used one everyday until that point. He wakes me at the time He wants me up. I smile almost every time I look at the clock because it reminds me that my God is good and true God!

TRI-TIA =-)

FYI: All of these are part of a seminar I teach "I DON'T DO DIET"

Reason's Why I Don't Do Diet #5

Thursday, August 20, 2009

Application is MY responsibility and yours!
God provides everything else. He gives us the ability to get the knowledge needed to get or keep us healthy. We have the FREE WILL to do with it what we wish.

“THE MAGIC PILL” There isn’t one! And there is no Magic diet.

God might call you to eat a certain way for a period of time. For example He might tell you not to eat sugar for X amount of weeks.
That just it, we have to listen to what GOD is telling us. Not what the world tells us what we should or shouldn’t do. I know you hear this in sermons about your walk. Well you walk also includes your body.

What works for you? Why did it work for you? Does it still working for you? What doesn't work for you? Why? Write it down.
I challenge you to hone in on one thing and pray fervently to have it fulfilled in your life. I know God has spoken to us all at one point or another about our health. HE had to He is our father. He wants the best for us. Write it down when God speaks to you, then look back at it.! Do it for a changed lifestyle.

YOU CAN DO THIS!
TIA