Results Client "M-O"

Results Client "M-O"

Male

35

5'8"

Results of 1,6 & 25 weeks FIT TEST

weeks....... 1........6.......25

Weight 285.2 - 278.6 - 275.8 loss

BodyFat% 35.71% - 26.94% - 22.09 loss

FatMass 101.85 - 75.07 - 62.96 loss

LeanBodyMass185.35 - 203.53 - 212.04 gain (good)

* Body Mass Index (BMI) is: 41.8

WT 52.5 - 47.5 - 46 loss

HIP 51 - 49.5- ? To do

THIGH 25- 24.75 - 25.75 gain (good)

CALF 17.75 - 17.5 - 17.5

CHEST 54 - 51- 51

ARM 18 - 18.25 - 16.75 loss

NECK 16.75 - 16 - 15.75 loss

FLEX - 2 1/2 - -1/2 - + 1.25 gain

JUMP - 103 - 103 - gain

PUSH UP 10 - 20 - 33 gain

SIT UP 13 - 38 - 30 (loss- however the day he did 38 was not on his fit test day)

IN & OUT 4- 13 - 23 gain

1 MILE 16.23 - 13.46 - To do

PULL-UP 0 - 0 - 1/2 way 1footed gain

WALL SQUAT 30 - 55 sec - 1 min gain

This guy is STRONG!

Let's Get Healthy,

Coach TIA

Results Client "J"

Results Client "J"

female

30 years old

5 ft 2 inches tall

Day one FIT TEST

1/8/11 - 2/16/11

first week and 5 week Fit Tests

Weight: 126.6 - 125.8

Body Fat: 27.24% - 18.79

Fat Mass: 33.94 - 23.64 lbs

Lean Body Mass: 90 - 102.16lbs

BMI 23.2 - 22.9(5 wk)

Caliper results:

Waist: 22 - 9

Arm: 27 - 16

Leg: 37 - 27.5

Sup: 12 - 8.5

Measurements:

Waist: 25.25 - 28"

Hip: 40.25 - 39"

Thigh: 23.75 - 23.25"

Calf: 13.25- 13.5

Chest: 32.75 - 31.5"

Arm: 10.75 - 10.25"

Neck: 11.25 - 11"

Fit Test Results:

Flex: +1.5 -

Push up: 12- 15girl

Sit up: 22 - 40

Wall Squat: 2 min - 3.5 min

1 Mile: 14.48 minutes - 12.40 min

Pull-up: 1/2 - 6 !

In & Out: 11 - 27

Curls: 30 (wt 8) - 24 (wt 12)

Let's Get Healthy!

Coach TIA

Results Client "C"

Client "C"

female 45 years old

5'7"

day one and week 14 FIT TEST s

week 1....wk 14

Weight 176 - 170

BodyFat 27% - To do

FatMass 47.49 - To do

LeanBodyMass 128.51 - To do
BMI 26.8 - 26.6

A BMI of 18.5 to 24.9 is considered healthy for adults. A BMI of 25 to 29.9 is considered overweight

Wst 0 - 38"

Belly 0 - 32.5"

HIP 44" - 40.25"

THIGH 26.25" - 25.75"

CALF 15.5" - 15.25"

CHEST 37.5" - 38.25"

ARM 12" - 12.25"

NECK 13" - 13"

JUMP 11.75 - 12 blocks

PUSH UP 32 girl - 20 boy

SIT UP 40 - 63

IN & OUT 8 - 16

1 MILE 11.29 - 9.32

PULL-UP 1 assist - 1 assist

WALL SQUAT 35 sec. - 1.25 min

BICEP CURL 10lbs 29reps - 15 lbs 19reps

She has made big strides!

Lets Get Healthy,

Coach Tia

Results Client "A"

Results Client "A"

female 33 years old

5'2"

Results 1st day - 4 weeks - 8 weeks - 24 weeks

Weight loss 137.8 - 137 - 136.4 - 134.3

*BodyFat% 23.56 - 23.95 - 19.58 - 21.06 %

*FatMass 32.51 -32.81 - 26.72 - 28.23 lbs

*LeanBodyMass 105.49 - 104.19 - 109.69 - 105.77

**Your BMI is at 27.9 - 27.7 - 27.5 - 24.5

(*The last test we used a new capillary tester ; because the old one broke; with a much thicker pinching base. So the numbers reflect that difference. But as you will notice her inches went down so that would indicate that her BodyFat and FatMass would have as well.)

WT 35 - 31- 27.75 - 28"

HIP 42.25- 40.5 - 40 "

THIGH 25 - 24- 23.1 - 23.25"

CALF 16 - 15.25- 15.25 - 15"

CHEST 35.25 - 34.5 - 33 - 33.75"

ARM 12.5 - 12 - 11.75 - 11.75"

Arm Flexed 0 - 0 - 12"

NECK 12 - 11.5 - 11.5 - 11.25"

All done after a 2 mile run

FLEX 0 - 3.25 - 3.5 - 3.5/8

JUMP 84 - 84 - 85.25 - 0

PUSH UP 12girl - 30girl - 25 boy - 30 boy

SIT UP 12 - 27 - 35 - 55

IN & OUT 10 - 15 - 26 - 33 - 33

1 MILE 10:19 min - 9:10 - 9:40 - 8:54

PULL-UP 0 - 0 - 1/2 - 7. 3/4

WALL SQUAT 55 sec - 1.25 - 1:20 - 2 min.

(**Our goal is to get your BMI to 18.5 - 24.9) A BMI of 18.5 to 24.9 is considered healthy for adults. A BMI of 25 to 29.9 is considered overweight, while a BMI of 30 and above is considered obese. People with BMIs of 18.5 or less are considered underweight.

She has made huge strides! She has changed her lifestyle to vegan and she really is enjoying it.

Let's Get Healthy,

Coach TIA

Results Client "M"

Client "M."

Female 29 years old

5 ft 9 inches

FIT TEST Results after 10 weeks

Day 1 - 12/4/10 # -- 10 wks - 2/16/10

WT 184.2 - 172.2

BodyFat 36.16 - 31.12 WOOT!!!

FatMass 66.61 - 53.53

LeanBodyMass - 117.59 - 118.47

Percent Body Fat Norms for Men and Women
Description	Women
Essential Fat	10-13%
Athletes	14-20%
Fitness	21-24%
Acceptable	25-31%
Obesity	>32%
*Source: ACE Lifestyle & Weight Management Consultant Manual

Waist 42 - 27

ARM 33 - 26

LEG 33 - 37

SUP 27.5 - 27

Waist - n/a - 30.5"

Belly - n/a - 35.5"

HIP 45.5" - 40.5"

THIGH 28.25" - 26"

CALF 16 " - 15"

CHEST 40" - 38.25"

ARM 13"- 12"

NECK 13.75" - 13"

FLEX +2.75 - +4.25

PUSH UP - 13g - 29g

SIT UP - 18 - 50

1 MILE - 13.48 - 12.01 minutes

PULL-UP - 0 - 0

IN & OUT - 10 - 30

She has had amazing results!

Let's Get Healthy!

Coach Tia

Guacamole

Ingredients

• 6 avocados
• 3 tablespoons lemon juice (1 lemon)
• 1/2 cup small-diced red onion
• 1 large garlic clove, minced
• 1 teaspoon kosher salt
• 1 teaspoon freshly ground black pepper
• 8 small cherry tomatoes (cut into fourths) or one med tomato
• 8 dashes Tabasco hot sauce (optional)
• 
  
• Directions

Cut the avocados in half and remove the pits. With a sharp knife cut the inside of the avocados in the shell into large chunks and scoop the inside out with spoon. Put the inside of the avocado only it into a large bowl and immediately add the lemon juice,onion, garlic, salt, and pepper (add hot sauce if desired) and toss carefully. Add the tomatoes carefully. Mix well and taste for salt and pepper.

I do not recommend this for a dip but for a garnish to a meal. That is if you can only eat 1/2 a cup. It is so yummy one might eat more than their serving share.

Nutrition Facts 12 Servings @ 1/2 cup per serving

Amount Per Serving

Calories150.7

Total Fat13.4 g

Saturated Fat 1.8g

Polyunsaturated Fat 1.6g

Monounsaturated Fat 8.5g

Cholesterol 0.0

Sodium 167

Total Carbohydrate 8.9g

Dietary Fiber 6.1g

Sugars 0.4g

Protein 1.9g

Information on 1 Medium Avocado

Nutrition Facts

Serving Size 1 Medium (145.0 g)

Amount Per Serving

Calories 276 Calories from Fat 248

% Daily Value*

Total Fat 27.6g 42%

Total Carbohydrates 1.4g 0%

Dietary Fiber 4.3g 17%

Protein 1.4g

* Based on a 2000 calorie diet

Breakdown

Daily Values

Pilate's Series Workout

Pilate's 100 (pulse in a crunch potion for a count of 100)

Roll up (lay on your back legs out and sit up.)

Straight leg hand hold (slow bicycle crunches holding at the top for 2 seconds)

Double leg stretch (hand above head circle around with hands touching under legs)

Scissors (with hand hold under knee lower straight leg lift, holding a C form)

Criss cross (bicycle w ball between your elbow and knee)

Don't stop go straight to the below exercises for your butt/thighs.

Lay on your side and do each exercise on both sides.

Side leg (lift toe and point foot up then on the way down push heal down )

Circles fwd/bwd

Inner thigh lift (push laying leg up and hold for 2 seconds)

Hot potato (touch toe behind and in front of your body in an arching motion.)

Do 2 or 3 sets of these. Awesome workout!

Let's Get Healthy,

Coach Tia

My Typical Personal Training Workout #310

What I like to to with my clients a lot is Cardio Strength Training. I do many many other things but this is my favorite way to work out .

It is a very effective work out. While you are burning calories you are gaining strength.

Here is a what a typical workout would look like.

Work Out #310

Warm up 8 minutes

dive bombers

upright row w/ calf raise

shoulder press w/ side leg raise

Recovery Rest (1 - 3 minutes )

Jumping Jacks (30 sec to 1 minute )

dips

bicep curls w/ hip thrusts

bent knee squats w/ side kick

Recovery Rest (1 - 3 minutes )

Sprints/run (30 sec to 1 minute )

stand lunges w/ jump

3 point dirty dog w/ arm raises

stand crunch

Recovery Rest (1 - 3 minutes )

1 min jog/wk (30 sec to 1 minute )

bicycle crunches

flutter kicks Photo 3 way Dirty Dog

seated crunch w/ lean back

Recovery Rest (1 - 3 minutes )

Complete 2 round and then cool down and stretch for 10 minutes.

Let me know if you try it and what your thoughts were.

Let's Get Healthy,

Coach Tia

How Much Protein is in Food?

"How Much Protein is in Food?"

An ounce of meat or fish has approximately 7 grams of protein.

One once equal to about 1/3 the size of a deck of cards. Therefor the size of a deck of cards would be approximately 3 oz.

Beef

Hamburger patty, 4 oz – 28 grams protein

Steak, 6 oz – 42 grams

Most cuts of beef – 7 grams of protein per ounce

Chicken

Chicken breast, 3.5 oz - 30 grams protein

Chicken thigh – 10 grams (for average size)

Drumstick – 11 grams Wing – 6 grams

Chicken meat, cooked, 4 oz – 35 grams

Turkey

Turkey breast , 6 0z, 51.4 grams

Turkey, dark meat, 6 oz. - 48.6 grams

Fish

Most fish fillets or steaks are about 22 grams of protein for 3 ½ oz (100 grams) of cooked fish Salmon, 6 oz. - 33 grams of protein.

Tuna, 6 oz can - 40 grams of protein

Pork

Pork chop, average - 22 grams protein

Pork loin or tenderloin, 4 oz – 29 grams

Ham, 6 oz serving – 35.4 grams

Ground pork, 1 oz raw – 5 grams; 3 oz cooked – 22 grams

Bacon, 1 slice – 3 grams

Canadian-style bacon (back bacon), slice – 5 – 6 grams

Eggs and Dairy

Egg large - 6.5 grams protein

Egg whites - 3.6 grams

Milk, 1 cup - 8 grams

Cottage cheese, ½ cup - 15 grams

Yogurt, 1 cup – usually 8-12 grams, check label

Soft cheeses (Mozzarella, Brie, Camembert) – 6 grams per oz

Medium cheeses (Cheddar, Swiss) – 7 or 8 grams per oz

Hard cheeses (Parmesan) – 10 grams per oz

Beans (including soy)

Tofu, ½ cup 20 grams protein

Tofu, 1 oz, 2.3 grams Soy milk, 1 cup - 6 -10 grams

Most beans (black, pinto, lentils, etc) about 7-10 grams protein per half cup of cooked beans

Soy beans, ½ cup cooked – 14 grams protein

Split peas, ½ cup cooked – 8 grams

Nuts and Seeds

Peanut butter, 2 Tablespoons - 8 grams protein

Almonds, ¼ cup – 8 grams Peanuts, ¼ cup – 9 grams

Cashews, ¼ cup – 5 grams Pecans, ¼ cup – 2.5 grams

Sunflower seeds, ¼ cup – 6 grams

Pumpkin seeds, ¼ cup – 8 grams

Flax seeds – ¼ cup – 8 grams

Let's Get Healthy,

Coach Tia

Cauliflower Pizza

This is a recipe submitted by Amy R.

She made this and loved it.

Cauliflower Pizza

Ingredients

1 cup cauliflower, grated

1/2 cup shredded light mozarella cheese

1 egg

1 tsp oregano

2 tsp basil

2 tsp parsley

1/2 tsp fennel

1 green pepper

1 onion

1 tomato

Garlic powder, to taste

Directions