Tuesday, September 20, 2011

NO Halloween Candy CHALLENGE

NO Halloween Candy CHALLENGE
My commitment is to not eat Halloween Candy from today until
1 week after Halloween.
I will allow myself to have 3 pieces but none until then.
I did this challenge last year because I was eating the candy and not even thinking about it. I would think it's only once piece and that was not good thinking like that!
I need to challenge myself again this year so i don't eat uncontrollably.

Who's in it with me?
What will your commitment be?

Here is the calorie count for those little candies.
Dove Milk Chocolate Promises

Monday, September 19, 2011

3rd Annual NO Halloween Candy CHALLENGE



3rd Annual  NO Halloween Candy CHALLENGE



My commitment is to not eat 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.





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.

Monday, August 22, 2011

Bustin’ Booty Boot Camp Aug 29th - Oct 21st


Top Body - Fitness 


Bustin’ Booty Boot Camp




 Bustin’ Booty Boot Camp
Time to Get Fit!

Monday - Wednesday – Friday
5:15 am to 6:15 am 
At Three Springs Park in Shiloh
(Near Dierbergs off of FrankScott Pkwy)
Only $130 for 8 Weeks 
$7 Drop-In
Jump in anytime.
*Bad weather we go to Everett Moody at LongAcre Park in Fairview Hts. 
This is a year round boot camp.
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' Booty 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 participate in Top Body's boot camp feel free to forward this on. 
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.  

Personal Training sessions available by appointment.  
Have a healthy active day, 
  TIA  

for more information or to register send me an email at 

tiahurt@yahoo.com 

I am Strong! Too Determined to be Defeated!


Friday, August 12, 2011


What are your excuses? Write them down so you will be prepared.
Stop making excesses and DO IT!
I’m TIRED
It HURTS
I don’t feel good
I don’t want to
I’ll do it tomorrow
I’ll do it later today
I don’t have time
I have little kids
DO IT!
Make an appointment
Goal setting: make two goals you can do today, then two next month, then two next month. Then you have accomplished 6 new things in 3 months.
These goals you can write on your fridge because you will do them!

How are you going to overcome your excesses ?
GET MOVIN'
Let's get healthy!!!
TIA

Sunday, July 31, 2011

Sparkpeople.com

If you know me you know I love Love LOVE Sparkpeople.com.
It has some of the best tools to help you get started, stay on track, or learn more about a healthy lifestyle.


Click Here to Join Our 100% Free Program
Learn how and why we are free

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Make Healthy Living Fun & Easy With Our Tools, Content & Community

  • Personalized diet & fitness plans
  • Calorie counter, workout tracker, exercise demos & videos
  • Answers from our dietitians & trainers on message boards
  • Connect with others like you in our support teams

http://www.sparkpeople.com/

This is my spark page. I am RAINRUN.
Get Healthy!!
Coach Tia Hurt


BTW... I don't get paid for advertising this site. I just love it!

Thursday, July 28, 2011

Sunday, July 24, 2011

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

Wednesday, July 20, 2011

"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

Tuesday, July 19, 2011

Welcome! Hi I'm Tia.

I am a life coach and a Certified Personal Trainer.
My goal is to help anyone to have a healthy lifestyle, with out dieting. Because "I Don't Do Diet".

First a little about my beliefs.
I choose what to do, not do, eat , not eat, work out, not work out. BUT I don't get to choose the consequences for my actions!
Neither do you =)

Settle with the Past! Engage in the Present!Believe in the Future!

I choose to be active!
I choose to live life and not watch it go by!
I choose not to be lazy!
With out God I would choose wrong.

"You" are one thing you have control over! Make it work for you!
SO...Stop making excuses. It won't help. The end result is the same. Poor health! JUST DO IT! =)

If you have time to watch TV, go to the movies, talk on the phone, and go shopping then you have time to work out!
If you can't do an hour then do 30 minutes. If you can't do 30
minutes then do 10 minutes. JUST DO IT! MAKE IT WORK!!!
Someone busier than you is running right now =)

Monday, July 18, 2011

START A NEW

It doesn't have to be a new year to start anew healthy way of living.
If you don't accomplish your goal for the day or if you "mess up" don't forget you can start a new start the very next minute. Don't wait until the next day start it that day.
We all have choices. Choose the right choice.

Stop eating fast so you don't have to think about how much your eating our what you are eating.

Stop saying I don't have time. Make the time your health and quality living depends on it.

Stop ignoring what you know to be true. Lying to yourself to allow you to do or not do what your suppose to do is just that a lie. Open your eyes to see it for what it is. If you don't you can not change.

Start being positive. Listen to how you talk and what your thoughts and reactions are. Try to turn them into a positive. Focus on that and you will begin to accomplish more more!

It is never to late to start a new.

Sunday, July 17, 2011

Continuously changing my work out routine.

Continuously changing my work out routine.
I would think that I have tried it & can’t do it. Done no more. I know God wants me to get physical I kept trying things out tell I find what I enjoyed

I am unique one of a kind my exercise /workout program /plan will differ from others

I need Variety. Sometimes it is enjoyable especially when the result are great

LET's GET HEALTHY
COACH TIA HURT

Saturday, July 16, 2011

BODY PRESERVATION is a must for a healthy body and long life.

BODY PRESERVATION is a must for a healthy body and long life.
• AM Exercise/work out/ physical movement Daily is a must! Can take one day or 2 daysa off a week. If I take more than that off I start to fall back into laziness.
• Variety & Moderation
• My family are not annoying after I’ve work out. They are a lot more loveable.
1 Yes I have to do it! I use to hate it. I just had to find something I didn’t hate.
2 I don’t want to become a hindrance. I want to be helper. God has something for me to do.… EXPLAIN next blog
BODY PRESERVATION is a must!

Tuesday, July 12, 2011

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)

Monday, July 11, 2011

What I Learned Today at the Water Park!

(revisited)
Saturday, July 25, 2009

What I learned today at the water park.
1. Even really skinny people have cottage cheese legs
(this is a bad thought but...that makes me feel better =P)
2. I am not fat.
3. A lot of people have tattoos. A lot! And some in interesting places. =O
4. Some people SHOULD NOT wear 2 piece swim suit! Myself included.
5. My daughter has a body like a rock star. She is only 10 (turning 11 in Aug. She would want me to tell you that. LOL) MAN A LIVE WE ARE IN TROUBLE!
5. My husbands weight loss and strength training is paying off. He's a hottie!
6. You can not find HEALTHY food at SIX FLAGS! Or on they way home.
7. I will see things I don't want to see =P And I hope to forget LOL!
8. A lot of people;men,women,and children a like; are self conscious. Including myself.

I was amazed at how some people carried them self.
It was interesting to see if a women was walking with a man they seemed to be more sub conscious. If it was a group of women or girls were together they seems not care as much. But if a man or boys were walking by themselves they seemed to be self conscious. I found that very interesting and just wanted to share.
Mind you I didn't talk to any of these people so I could be completely wrong =) But that is how it played out in my mind.

All in all I enjoyed people watching an getting an education.
I love people of all sizes but I must say I love to watch a heavy women strut. Good or bad I am proud of her for loving who she is that day. (sorry if that offends someone~ not intended)

HAVE A GREAT DAY . I know I did.
TIA

Sunday, July 10, 2011

TIA's 1st Triathlon :)

Sunday, June 14, 2009

We headed for the Triathlon the night before. It was a 3 hour drive to get to the Triathlon. My hips and knees don’t do well in car rides. This time was no different. Our son and his girlfriend came to cheer us on.
We went to picked up our packet of info and ate at 7:30pm I always eat by 6. I was starving! We then drove the bike course. I was so confused. It was not an easy course to follow. They had road markings but not at some critical points. I began to get concerned. Then we looked at the run course yet another confusing course.

Side Note: There was a lot of turn a round points in the race. I can’t stand turn a rounds. They slow me down so much I can’t keep my rhythm very well. OK so I’ll chalk that one down to inexperience and lack of training.

My husband assured me that I wouldn’t get lost but if it made me feel good that I could take the map but that he was sure I wouldn’t need it. So, I didn’t take that map. Well… he was correct I didn’t need it. There were a lot of helpers on the course and I was in the middle of the pack. More about my ride later…

Triathlon started at 7:45 with a gun shot that made me head to the bathroom because I had to pee (TMI? LOL) It was so loud everyone jumped. Even after being warned it was coming and after hearing it go off for the Biathlons.

The swim was a staggered start. I got in the 9-10 min line. I warned everyone around me that was a great possibility that I might hit them in the pool if I have to pass them and I apologized a head of time. They all assured me not to be concerned.

WELL… I jumped in the pool OOOOOOOOOOOOOOOH I screamed. Our son said many people found it humorous. NOT ME! The water was ridiculously cold. They just filled the outdoor pool 1 week earlier and it rained two days strait. At best the water was 60 degrees. It shocked my whole system. I couldn’t breath! I began to panic! It was awful. I couldn’t believe what was happening. I was horrified. All this training all the preparation and I can’t breath to swim. I stood up 3 or four times so much that that the swimmer behind me has caught up. I look at her and said, “I am panicking” she said, “Breath, you can do it” (I LOVE HER! Don’t know her, but love her!) I tried again and again and again. Now I am at 100 meters. I stop let her go and take a deep breath. In I go. I am headed to the next 50 meters. I am getting used to the pool’s chill. I can do this. I can do this, I can do this! Quickly I realize I can’t!  I swim anyway. Lord, help me do this! Guess what He was waiting, I should have asked earlier. Just as if I lost 100lbs right then and there. I began to feel what was going on. I found my rhythm. I passed one person, then another and another and yet anther! THANK you Lord, thank you Lord.
Most of all thank you Lord for getting “me” out of my head.

Unfortunately, I clobbered every one of those poor people on the way. Every time I hit someone I would stop, turn around and apologized to them then swim on. This happen 4 times. I bet I wasted a minute or more doing this. Our son took pictures of me passing then stopping and apologizing. FUNNY! Chalk that on up to being a newbie.

I get to the end 400 meters 10 minutes, even with all my mistakes. I got a big smile! I’m headed to T1.

Long run to T1 but not a bad time for my first transition. The fastest T1 time was .54 seconds. Off I go on the bike. I am loving it and smiling big. I cheered everyone I seen. Everyone. I was so excited and proud of everyone. I thanked all the volunteers, police officers, and spectators as I passed. I was so in the moment! I get to the point where the hills are coming. I smile big cuz’ I know I am strong on the hills. I am good at the hills. I can’t wait to do the hills. I pass 3 people while encouraging and cheering them. I grab my water bottle take a few big drinks, smile and look at the hill a head and say, “Bring it.”

OK a little cocky God reminds me when I drop my water bottle and have to head back to get it. Passing the wrong way to retrieve my water bottle, I smile at all those whom I have just passed and say, “Everything happens for a reason.” I knew someone was praying for me that very moment! Cuz’ I would have gotten mad at myself and discouraged but I didn’t. I got my water bottle and headed back up the hill. Again, I saying “bring it.” Cuz’ I know Who is on my side.

I get to the half way point, around 7 miles, and eat some beans I had taped to my bike. Take that off made my number slide down and start scratching my legs. I am ready to pull my number off my bike. It is so irritated. I remember I have tape on my beans. Yes. I tape my number and I don’t think about it again. YES!

I finish strong racing to the end with 3 other cyclist all women. We feed off each other, cheering each other to go harder faster. It is so exhilarating! I am really pushing it.
Then the down hill comes. I get so scared at down hills. I grab my breaks the ladies yell and I get disappointed in myself for not trusting that I won’t fall because now I have a steep hill to climb to the 2nd transition area, T2.

I look up there is my husband, Joe. He is on the run and he looks good. I am encouraged to see him. I cheer him on, I am so proud of him. I suck it up and push up the hill and see my son and his girlfriend there to cheer me on. I push a little harder and give a loud yell out. He gives one back  He loves me. Love is strong. I push up that hill to T2.

T2 went much faster, great time. During T2 a women asked what way we should go. I point and run this way. I hear my son yell, “NO, the other way.” I correct myself and start running the other way. I start to run down the hill. Again I hate down hills. The lady is running with me know. She says, “I am 38 years old and have 3 kids. How old are you?” I reply, “ I’m 37.” She say,“ High Five” I give it! She continues, “Look at us 3 kids later and look how good we look.” I giggle. I don’t have 3 kids I have 2 but all the same. WE continue to run together for a few more yards.

WHAT! I forgot my number. I panic! I ask the lady running with me, “I forgot my number will they disqualify me?” She says don’t worry about it. Yeah right. I do, a lot. I don’t stop thinking about it. I ask every volunteer I see. The same thing I asked her. No one knew the answer.

Up the step hill we go to a turn about. I get to the top pushing it all the way up. I look at my heart rate. This has to come down or I won’t finish. It did after taking 3 steps. I smiled, started to run and knew I would finish!

“Water?” I hear. I reach my hand out, of course I don’t stop running and you guessed it I choked. I forgot, walk and drink. No biggie I think, just keep moving. I keep moving and cheering everyone I see. I would say…’ This is it.~ You can do it.~ You’re doing great. Keep it up.~ Get after it~ Your at the end.”

I start down the hill turn and yep you guessed it. What goes down must come up. I see a big hill. I think no big deal I am good on hills. Then I realize maybe not after I swam and biked a few miles. I should have eaten some GU! Oh well, push on the first mile is always the hardest I think.

I see the first mile marker. YES, time to pick up my pace. But wait, what in the world am I running on? Grass and gravel? What I have more hills to go up? I am trying to get a faster pace. I pass one person. That made me feel good, but I just didn’t have the energy to run my pace. I just ran and cheered. I thought one foot in fort of the other and I am NOT going to stop. If I can’t do pace then I will just do!

I’m still asking every volunteer if I am going to be disqualified. Finally I get an decent answer around mile 1.5 from a volunteer. She says “ I don’t know but you have your number on your arm and your chip on your leg. Don’t worry about it.” Okay I say. I still think about it a few more times. What if…

I push back tears. It is all becoming so real, I am about to be a triathlete or am I? Tia don’t think run! I see a few people a head of me walking. Cheer them on. I say “We are almost done. Push it!” I run and think about what I just said to the other athletes. I am abut done. Push it!

I came around the corner the finishing hill. Where are they, where are they, where are they? I don’t see them. I pray my husband is okay. I know he has to be done. Lord let Joe be okay. I see people with signs clapping and cheering me on. They don’t know me but they are proud of me just the same. I know Joe is okay. Just run to the finish line, Tia. They will be at the top of the hill. I cheer all the volunteers and supporters.

There is love at the top of the hill! Get there! Go faster, faster, faster. I see them! They are waiting for me. I see them! I hear them! LOVE ~ PUSH IT! I push it! LOVE at the end! My husband is there he finished. He is a triathlete. I am proud of him. My son… Angie! I run hard. I cross the finish line, I am a triathlete. We are triathlete! We did this, together. God is good!
Hugs all around! They are all proud of me, I am proud of me and them. I feel the love. I am loved. I AM A TRIATHALETE!
Yes, you read correctly. I completed my very first triathlon and I was completive to boot

These are my times.
Swim 10:02 T1 1:43
Bike 43:02 (Rate 18.1) T2 1:05
Run 29:34 (Pace 9:31) TIME: 1:25:25

I got 3rd in my age group and 13 over all in women.

Thanks for going on this journey with me! I will am planing on doing many more.
Thanks for all your prayers.
And if you read this entire blog, you are amazing!
Thanks for all your support!
TIA

DO you want it?

A man who wants something will find a way;
a man who doesn't will find and excuse.
Stephan Dolley Jr.

Saturday, July 9, 2011

Pledging to be aware of what I eat!

I am pledging right now that...
I will be aware of what I am eating!
How much I eat!
I will not ignore the "fullbutton" in my mind.
I will choose healthy foods!
I will drink water!
I will have vicotry in Jesus =)

Friday, July 8, 2011

At what cost do you want to be thin?

SO at what cost do I want to be thin?
If I eat less calories then I am weak and don't' have any energy.
If I don't do Strength training I am weak and don't' have any energy.
If i just starve myself I am weak and don't' have any energy.
If I work out and starve myself I am weak and don't' have any energy.
I have tried all these scenarios and the ONLY thing that makes sense is that my body weight is what God has designed my body to be at.

I personally have lost inches. My body is seeing great changes. However, I have not lost a great deal of weight. My lean body mass has went up and my fat has went down. My fat weight has turned into muscle. I tell you that and yet I want that scale to say I lost weight.
My husband keeps reminding me that it is not the weight that should be my concern but the shape of my body.
I know I am a few pants sizes smaller but I want to WEIGH LESS.
But the question for me is, "Tia do you want to be strong and lean rather than skinny and weak?"

I keep my calorie count around 1300-1500 I am 5'7.5" and weigh in a range of 136-138. YET i want to weigh 125. WHY? Is is society telling me that? NO! It is ME telling me that I should be at the weight I was before my 2nd child.
HOWEVER..I have come to a realization (with the help of my husband after years of telling me) ...I had a baby. My body shouldn't be the same as it was 2 children ago.
He is right! Our bodies are different and we should respect that.
THIS is what I have been practicing lately...
I will stop stressing over the scale
I will look at how physical I am.
I will look at all things I have accomplishment in a day
I will look at all the TV I have not watched
I will look at the positive influences I have in others lives
I will give praise to God!

Get off the scale and think, "At what cost do I want to be thin?"
TIA

Thursday, July 7, 2011

TOOLS I USED TO GET AND STAY HEALTHY:

TOOLS I USED TO GET AND STAY HEALTHY:
1. HEART RATE MONITOR

2. Knowing my Basal Metabolic Rate (BMR)
http://www.sparkpeople.com/r
esource/nm_articles.asp?id
=385

3.Knowing my Body Mass Index (BMI)
http://www.sparkpeople.com/r
esource/calculator_bmi.asp

4. Knowing my Max Hart Rate Goals and Getting there by doing the following:

HR ZONES:
60-70% Endurance, Aerobic, Recovery and Fat Burning
I do this 5 days a week for 80-140+ minutes a day

70-80% Improving Aerobic Fitness and Fat Burning
I am in this zone for 15 +/- minutes 3-4 days a week in a 60 minute work out

80+ 90% Increase Athletic Performance
I am in this zone for 45+/- minutes 3-4 days a week in a 60 minute work out.

90% to 100% The Red Line Zone is for helps to develop speed.
This zone is only for short bursts during a work out a 1-3 minutes 3-5 times a work out

Wednesday, July 6, 2011

Working hard

DO it! If you can't do it just like everyone else ... do your best! Forget the rest!
Just do it. The rest will come!

Tuesday, July 5, 2011

ALSORARE

January 22, 2009

ALSORARE

Stands for : ALWAYS , Sometime, and Rarely
Always:
1 Read your Bible.
2 Pray before you eat. Even if you are snacking pray!
3 Commit yourself to being aware of when you’re full and stopping.
4 Ask the Holy Spirit to allow you to know when you are done, how much to eat, also to make it clear and give you strength when to stop eating
5 When you eat sit and don’t stand. You will eat less.
6 DRINK WATER WATER WATER WATER at least 64 oz.
7 Go threw your pantry and pre-pick what you can eat then you’ll be less likely to make bad choices.
8 Try to stay away from soda and sugar drinks. Worthless calories! For every soda or caffeine you drink you must drink 2 glass of water.
9 No eating after 7/7:30 (NEVER past 8pm)
10 Work out! Stay committed to exercise. Do not give up or in. God will bless your body. Pick up your mat and walk!
11 Walk, bike ride with your kids & family. If you need exercise so do they. \
12 Choose to eat healthy
Have healthy food on hand
Meat or main dish should be the size and depth a women’s palm
Side dish: 1 helping no bigger than your fist ideally ½ the size of it
Eat a lot of fruit & veggies, without the butter and sweet stuff on it
Wheat (I must have fibber)
Oatmeal is good with “flushing” bad things out of my system as well as raisins.
Skin less chicken, Boca, Veggie lean, lean hamburger meat, turkey, steaks, and fish of all kinds
Eat nuts, Almonds are great and go with just about everything.
13 Limit TV. You burn more calories staring at a wall than watching TV.
14 Don’t give into laziness!!! It is tool of the devil.
15 MOVE!

SOMETIMES
Park at the end of the parking lot
Fish must be in your diet for a heart healthy. (Try a few times a week)
Take very long walks or go for a bike ride.
Get a massage.
Work out with weights a 2-3x's a times a week
Do nothing. Have a day of relaxation. Read a book or just relax.
If you eat out don’t buy the dinner buy a side item (ala cart), share a meal, or go for the “lite” menu items.

RARELY:
1 Once a week take a day off
2 Have a small desert.
3 Eat foods high in fat
4 Have ice cream
5 Have a cappuccino.
6 Go to a great restaurant and have something you love. Don’t deprive yourself but don’t “Pig Out”. When you eat too much it stretches your stomach and causes you to need more food to feel full the next time you eat.

ALWAYS Enjoy life!
COACH HURT

Monday, July 4, 2011

Goal Setting!

Goal setting: make two goals you can do today, then two next month, then two next month. Then you have accomplished 6 new things in 3 months.
These goals you can write on your fridge because you will do them!

Sunday, July 3, 2011

What are your excuses?

What are your excuses? Write them down so you will be prepared.
Ask God to help you stop having or making excesses and JUST DO IT!
I’m TIRED
It HURTS
I don’t feel good
I don’t want to
I’ll do it tomorrow
I’ll do it later today
I don’t have time
I have little kids
JUST DO IT!
Make an appointment!
DO IT.

Saturday, July 2, 2011

Just Do It part 2

Working out effects my body: health and weight. It is extremely beneficial. If I let myself go I have so many physical problems.
I need to set and example do I want my children to have an unhealthy lifestyle. Are I reaching my children to sin /overeat/ bad habits to die early. Stop the cycle now and just do it.

Don’t think about it! Just do it! It’s worth it! When I think about it I don’t do it. I cannot give into Laziness. Laziness is a tool of the devil, and we are not going to let him win. We will choose Christ.

It is not about the body shape. I gained 5 lbs when I stared to use weights, but I lose inches. You should always measure in inches before weighting yourself.

Friday, July 1, 2011

Just do it!

I say, “Just do it! Stop complaining and do it! I have to do it: Just like I tell My kids, “just do it” or else…or else for me is weakness, fat, fatigue, low self esteem poor attitude, low sex drive... YES it does affect my marriage! This list could go on and on. Here are two; better sex and a better relationships. This alone is worth working out.

JUST DO IT!

Monday, June 27, 2011

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

Chop pepper, onion and tomato. Set aside. Steam the cauliflower, let it cool and then grate it.
Combine grated cauliflower with the mozzarella and egg in a large bowl. Spray a circular or rectangular metal pan with cooking spray before spreading the dough evenly. Sprinkle the dough with fennel, oregano, parsley and basil. Add garlic powder.
Bake at 450° F for 12-15 minutes. Remove the dough from the oven and sprinkle chopped green pepper, onion and tomato, as well as the remaining mozzarella cheese on top. Return the pizza to the oven. Turn the heat up to broil and leave in until the cheese has melted and the crust is crispy.

Thanks Amy,
Coach Tia

Friday, June 24, 2011

Results Client "SG"

Results Client "SG"
Female
Age 14
5'8"

Her Fit Test resluts are for the first day, 2 mths and 4 mths.
FIT TEST
WT 195 - 179.8 - 170.2 loss
BF 29.6 - 24.05 - 19.57 loss
FM 53.33 - 43.25 - 33.30 loss
LBM 141.67- 136.55 - 136.90 loss
AB 42 - 38 - 27 loss
ARM 28 - 22 -16 loss
LEG 42 - 36 - 26 loss
SUP 26- 22 - 17 loss
WT36 - 31 - 31 loss
HIP 43 - 39.5 - 38.75 loss
THIGH 24 - 22.5 - 20.75 loss
CALF 17- 16 - 15.75 loss
CHEST 43.25 - 40.5 - 37.75 loss
ARM 13.5 - 13.25 - 12.5 loss
AB 45 - 41 - 38.75 loss

FLEX - 2 / 0/1.25 gain
JUMP 95 - 97 - 97.25 gain
PUSH UP 9 girl - 23 - 13 boy gain
SIT UP 20 - 32 - 51 gain
1 MILE 20:10 - 10:10 - 10:04 loss good!
PULL-UP 0 - 0 - 1/2 - gain

She was extremely motivated and had great results!

Let's Get Healthy!
Coach TIA

Thursday, June 23, 2011

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)

  • Direction