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.
11/2/2013
12/7/2013
1/ 6 Monday 6pm
1/11/14
2/1/14
3/8/14
4/5/14
5/3/14
6/7/14
7/12/14
8/2/14
9/6/14
10/4/14

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.

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

RECUMBENT STATIONARY BIKE WORKOUT

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.  

WARM UP 5- 8 MINUTES

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.

 

*EXERCISE DURATION

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)

 

RESISTANCE

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.

Workout BREAK DOWN:

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.

 OTHER TIPS FOR USAGE TIPS

PROPER SEAT ADJUSTMENT

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.

 PROPER FORM

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.  

Over the Boarder Fish Taco

Over the Boarder Fish Taco

*2 White Fish

Seasoned both sides with

            Cumin

            Season Salt

            Pepper

Corn tortillas

Garnish:

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

Avocado
Lemon

Lime

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.

Enjoy

TIA

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. 

TIA

Breakdown

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


THANKS DON!

Let's Get Healthy,
Coach TIA 

Quotes by Lance Armstrong

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. 

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