Bootie Workout

3 Day Booty and Leg Workout workout

This is a pretty serious workout. Watch your knees and make sure you have good posture. 

3 day butt/leg work out

8 week program 

Weeks 1 -2 no weights 15 reps 2 sets 

Weeks 3 -4 add weight 12 reps 3 sets

Weeks 5 - 6 add 5% more weight 10 reps 3 sets

Weeks 7-8 add 5% more weight  8 - 10 reps 3 sets 

Day 1 - Monday

Dead lifts

Butt lifts with 

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

2nd hour of Top Body ‎"Bustin' Bootie Boot Camp" 6:10 am

I am excited to get started with a 2nd hour of Top Body - Fitness ‎"Bustin' Bootie Boot Camp".

with Coach TIA

This is an 8 week class M,W,F from May 16th - July 8th at

6:10am to 7:05 am cost is $126

These Boot camps are for every fitness level; beginners to the athlete level will be taught.

location is at: Three Spring Park in Shiloh off of Frankscott Pkwy East near Target and Deirbergs Plaza

*if raining we go to Everett Moody at LongAcre Park in Fairview Hts.

$6 drop in class rate

This is a year round boot camp being taught at 6:10am and 7:10 am.

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' Bootie 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.

topbody-fitness.com

If you know someone who wants to start Top Body's boot camp just have them send me an email. 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.

Hope to see you there!!

Have a healthy active day,

TIA

My blog http://coachhurt.blogspot.com/

Top Body - Fitness 2 Week Boot Camp Menu

Top Body - Fitness 2 week menu (click)

Boot Camp Healthy Snack List

Boot Camp Healthy Snack List

• Eggs in a basket (egg cooked in the middle of whole wheat bread) 
• Low-fat cheese cubes
• Hardboiled eggs
• Deviled egg made with hummus
• Whole-wheat crackers and low-fat string cheese
• Grapes with nuts 
• Fruit smoothie made with Greek Yogurt 
• Tuna and cottage cheese 
• bags of baby carrots with hummus
• Fruit yogurt cup
• Celery sticks with nat. peanut butter and a few raisins on top
• Trail mix

Boot Camp 10 Musts

10 Musts For Boot Camp 

For the Next 2 months

1. 1. Drink 10 glasses of water with a few droops on lemon in it daily.
   2. Walk daily 20+ Minutes
   3. Eliminate fast food (except for Subway, Chipotle  or Bread Co.their helathy options) 
   4. Stay away from all fried foods (including chips and frozen fried foods))
   5. Eat nothing with high fructose corn syrup in it
   6. Work on more whole grains and stay away from WHITES(white flour, sugar, salt, white rice, white potatoes) 
   7. Foods That Should Be Eaten Daily in a Healthy Life Style   
   8. Work on nutrition, getting more protein in:  20 Protien Balanced snacks:  
   9.  No alcohol
   10.  Buy a heart rate monitor ("Polar" with a chest strap is the best. Look for coupons on line.  Sports Authority has them. )
   Let's Get Healthy,
   Coach TIA 

Top Body- Fitness Boot Camp - 8 week class

Top Body- Fitness Boot Camp - 8 week class 

Top Body- Fitness Boot Camp -
"Bustin' Bootie Boot Camp" - 8 week classes
Next session starting:
April 25th - June 17th Monday, Wednesday, and Friday 5:15 - 6:15 am $96
April 25th - June 17th Monday, Wednesday, and Friday 6:10- 7:10 am $96
Drop in class is $5
Email for paperwork and to sign up or call 954-9156 and leave a message 

Location: 

LongAcre Park in Fairview Heights Il.

For my boot camp participants please view all of the boot camp tags for things to help you get started.

Drop in class is $5 

email for paperwork and to sign up 

For my boot camp participants please view all of the boot camp tags for things to help you get started.

PROTEIN is what your body needs

PROTEIN is so very important to your diet. It is so important that you should eat at every meal.
1. It builds and repairs body tissues.2. It helps food digest slower.
3. It helps you feel fuller longer.
4. It can also aid in helping you lose unwanted pounds if combined with exercise.

Use this calculation to figure out how much protein you should have a day if you are an active individual.
Your weight in lbs. divided by 2.2 = weight in Kilograms
Your weight in kilograms x 1.2 ( up to 1.8) = protein requirement per day

If you are wanting to gain muscle it is recommended 1 gram of protein per lb of lean body mass for males and females.
An ounce of meat or fish has approximately 7 grams of protein.

Here is an easy to read protein chart. http://www.edietstar.com/shapeworks/protein.html

Have a Healthy Active Day,

Coach TIA

TIA's CLEAN EATING GUIDELINES

TIA's CLEAN EATING GUIDELINES

For me when I refer to 'eating clean' I am referring to eating foods 4 steps away from how God made them.

These include food that is prepared using quality ingredients that are basically free of man-made sugars (including high fructose corn syrup), hydrogenated fats, trans-fats and other unnecessary ingredients.

However, I do not rule out all packaged or processed foods. There are some that I feel are acceptable: Triscuits,Wasa crackers, Kashi, Barilla Plus pastas, Ronzoni-Healthy heart Pastas, Light Laughing Cow ch

eese, canned chicken, fish, beans, veggies and fruits packed with only water, On the Border Salsa, 100% whole grain pre-madepizza crust, 100% whole grain breads, Hummus (which is just Chickpeas made into a dip). These are a few that I eat and I feel are acceptable.

I also try not eating things that have little to no nutritional value. For example, I avoid white breads be

cause they have similar nutritional value to angel food cake.

In addition to these general rules I also try to make sure that my meals are 90% clean with the exception of "Treat Meals" (see previous blog for Treat Meal info.)

Here are 3 things I eat regularly that are not "clean" and I that I don't consider a "Treat Meal" b

ut are they are part of my lifestyle. They are Wheaties, 1% milk, and Equal. Please remember that I am living a lifestyle, not a diet. I have been eating Wheaties since I was a child and I absolutely love them. It is a rare day when I don't eat them for breakfast. I don't particularly care for skim milk so I chose 1%. And as far as Equal goes I realize that it is not the best choice so I am trying to find something to fill its’ gap. I know it isn't good for my body at all and sometimes I replace it with Stevia (but Stevia is so costly). {adding on 10/18/10 to say that I am not buying Equal any more. I should not put that in my body or allow my children to eat it}

The reason I shared with you the above “not clean” food's I eat is to prove to you that you can eat imperfectly and still live a healthy lifestyle. Also, I am attempting to show you that I am not trying to be perfect, just happy and healthy.

For the most part Tosca Reno's principles for Clean Eating.

Below are her MAIN principles for Eating Clean from Tosca's book.

• Eat 5-6 small meals, everyday

• Eat every 2-3 hours• Combine lean protein & complex carbs at every meal
• Drink at least 8 cups of water, everyday
• Never miss a meal, especially breakfast
• Avoid all over-processed foods, especially white flour and white sugar
• Avoid saturated and trans fats
• Avoid sugar-loaded colas and juices
• Consume adequate healthy fats (EFAs) everyday
• Avoid alcohol
• Avoid calorie dense foods that contain little nutritional value
• Depend on fresh fruits and vegetables for fiber, vitamins and enzymes
• Stick to proper portion sizing

EAT CLEAN Shopping List
A link to the PDF printable List: www.eatcleandiet.com/grocery_list/ecd_grocery_list.pdf

“Let these pages serve as your guide to rethink the simplest of all human needs, to eat and to eat well.” Tosca Reno
From The Eat-Clean Diet for Family & Kids (Robert Kennedy Publishing, 2008) www.eatcleandiet.com / www.toscareno.com

Have a Healthy Day!

Coach TIA

Things to avoid - AT ALL COST

Things to avoid - AT ALL COST.

1. Soda..... Yes even diet!

2. Fast Food (except Subway and Bread Co.)

3. Anything Fried

(unless it is flash fried in a pan with 1-2 TBS of EVOO)

4. Nothing with High Fructose Corn Syrup

5. Try to stay away from "WHITES" (white flour, sugar, salt, white rice)

6. Don't eat past 7:30 pm

The only time I do make exceptions and eat the above foods is when it falls with in my "treat meal"

If your wondering what a "Treat Meal" is I will discuss what is is in my next blog.

Healthy Alternatives

1. Water or Green Tea (If you drink a lot of soda then cut back to 1/2 of what you drink now.)

2. Pack your Lunch

3. Baked, Broiled, Grilled, Poached, or Steamed

4. All natural products and sugars

5. Stick with 100% whole grains (not whole wheat or whites)

6. If I am hungry I drink a lot of water.

Lets face it, we all have our weaknesses when it comes to food and the cravings for these can be strong, especially in the first 10 - 15 minutes. If you resist these cravings early you will learn to avoid these weak moments all together and keep yourself on track to healthy living.

Sticking with these small tips has proven to be very successful for my clients.

For the Saturday Boot Camp challenge for the next 2 months it to avoid the above 6 things and alcohol. A wonderful alternative to alcohol is a moctail. (Check my previous blog from moctail recipes.)

YOU CAN DO IT!

Let's Get Healthy!

TIA

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 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