Thursday, February 28, 2013
Volunteering in Branson at the 70.3 Iornman. 2011
Volunteering in Branson at the 70.3 Iornman.
For those of you who don't know much about Triathlons it is were you do three sports in a row. The typical and most common is to swim, bike, and run.
The 70.3 Iornman it is 1.2 mile swim / 56 mile bike / 13.1 mile run (1/2 marathon.) Half the distance of a Fulll Iornman. A full Iornman is 2.4-mile swim/ 112-mile bike / 26.2 miles (a marathon)
We have done sprint triathlons 400 meter swim/12 mile bike / 5K run. It might not sound like much next to Ironman but let me assure you it is hard. We were planning on doing an 70.3 Iornman this past race season but due to injeries we were not able to. Lord willing we will be doing an Iornman this up coming year 2012.
We wanted to volunteer for the one in Branson for so many reasons.
The three main reasons were we wanted to see how they were run, what to expect, and to show our support for the sport. It was such a wonderful experience and an awesome event. So many walks of life and so many different ages, sizes, colors, ethnicity, regions, and countries were represented.
Our experience volunteering was an honor!
We were in charge of several parts because they had such a poor turn out for volunteers this year. I am assuming because it was very cold and rainy both days. It rained the entire day Saturday and part of the race day.
We were able to connect with almost all of the 1400+ people. It was amazing. We did body marking (wrote numbers and ages on the athletes), bike check in (so many cool bikes), bike exit (transition 1) We called out everyone's number as the left for the bike portion of the race and bike enter (transition 2) were we asked them to dismount the bike and were able to say encouraging words to everyone when they were tired from such a long and hilly ride.
So many grateful athletes. We were thanked often by them, even during the athletes exhaustion.
Such a powerful thing to see so many people from all walks of life giving all they have for a personal goal, to finish, to become an Iornman! It gets me even more excited to do one. These triathlon athletes are a rare breed.
I am proud to be a "TRIer".
If you ever have the opportunity to volunteer for such an event it just might be life changing.
Making it a lifestyle!
TIA
30 minutes before the race starts
10 minutes out
5 minutes out
Pros are in the water.
Wednesday, February 27, 2013
Percent Body Fat Norms for Men and Women
Percent Body Fat Norms for Men and Women | ||
| Description | Women | Men |
| Essential Fat | 10-13% | 2-5% |
| Athletes | 14-20% | 6-13% |
| Fitness | 21-24% | 14-17% |
| Acceptable | 25-31% | 18-24% |
| Obesity | >32% | >25% |
| *Source: ACE Lifestyle & Weight Management Consultant Manual | ||
A BMIs of 18.5 or less are considered underweight.
A BMI of 18.5 to 24.9 is considered healthy for adults.
A BMI of 25 to 29.9 is considered overweight.
A BMI of 30 and above is considered obese.
Let's Get Healthy,
Coach TIA
WebMD BMI Plus Calculator
I use WebMD for many things. One of my favorite things to use it for is the WebMD BMI Plus Calculator.
You can program all your information in to it and it will give you guidelines to follow in order to help you get into shape.
WebMD BMI Plus Calculator
The BMI Plus Calculator is an innovative health and weight calculator that gives personal results on 6 different weight and fitness measurements. Whether you're just getting started or have already begun your journey, this calculator will help you understand your body's needs as your body changes for optimal personal success!
The WebMD BMI Plus Calculator will calculate:
- BMI – Body Mass IndexBMI is used to find out if a person is underweight, normal weight, overweight, or obese
- Waist-to-Height RatioBody shape (determined by Waist-to-Height Ratio) is often considered to be the best indicator of health related to weight.
- RMR – Resting Metabolic RateThe number of calories you burn if you do nothing all day.
- Healthy Body Weight RangeThe range with the least risk of weight-related health problems.
- Daily Caloric IntakeThe recommended number of calories from food/drinks to meet your weight goals.
- Target Heart RateThe heart rate needed to achieve maximum exercise results.
Heart Rate Chart
WebMD does not provide medical advice, diagnosis or treatment.
"Copyright ©2009, WebMD, LLC. All rights reserved"
Let's Get Healthy!
Coach TIA
Answering Emails: MediFast
Email Question:
I was wanting to try MediFast. It has helped my friend to lose a great deal of weight.
What do you think
I looked into MediFast.
It is similar to
SlimFast's old food program. There is great potential for loosing weight in the beginning but it will have same effects as SlimFast's old program did. Weight gain.
SlimFast's old food program. There is great potential for loosing weight in the beginning but it will have same effects as SlimFast's old program did. Weight gain.
It is not all natural and has a ton of unnecessary "junk" in the prepacked meals.
Oh~ I forgot to add they literally starve you for 16 weeks.
Medifast Meals
Target # of calories
1st week 850 – 1,050
2nd week 900 – 1,150
3rd week 1,000 – 1,300
4- 16 weeks 1,100 – 1,550
Once someone begins to incorporate regular food and not eat their food their will be a huge problem.
Let's Get Healthy,
Coach TIA
Let's Get Healthy,
Coach TIA
70.3 Ironman Accountability Week 8
70.3 Ironman Accountability
Week 8
WK 8
Su: Rest Day
M: S &R 1:00 Z2
T: B Trans: 0:45 Z2 (QC)& R 0:15 Z2
W: S &B 1:00 Z1 (100+ RPM)
R: R 1:00 Z2
F: B 2:00 Z2
S: R 1:00 Z1 to Z2
Totals 9 -hrs
S2-hrs B3:45-hrs R3.15-hrs
Su: Rest Day
M: S &R 1:00 Z2
T: B Trans: 0:45 Z2 (QC)& R 0:15 Z2
W: S &B 1:00 Z1 (100+ RPM)
R: R 1:00 Z2
F: B 2:00 Z2
S: R 1:00 Z1 to Z2
Totals 9 -hrs
S2-hrs B3:45-hrs R3.15-hrs
My husband has been swimming with me and ran with me on Saturday. I love working out with him!!
What I did:
|
| ||||||||||||||||||||||||||||||||||||||||||||||||||||
Click link for :
Explaining Abbreviation for Iornman Training
TIA's Iornman Heart Rate Zones
Let's Get Healthy,
Coach TIA
Tuesday, February 26, 2013
Surround Yourself with Positive People
Don't surround yourself with people of current negative state or lifestyle.
If you are going to change or rise above a negative lifestyle you need to find new people to be around or associate who challenge and inspire you to be a better you, while they are trying to be a better them. #itsalifestyle #tiastips
Monday, February 25, 2013
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
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
Sunday, February 24, 2013
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
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
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
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 old5'2"Results 1st day - 4 weeks - 8 weeks - 24 weeksWeight 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.)
(**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.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 runFLEX 0 - 3.25 - 3.5 - 3.5/8JUMP 84 - 84 - 85.25 - 0PUSH UP 12girl - 30girl - 25 boy - 30 boySIT UP 12 - 27 - 35 - 55IN & OUT 10 - 15 - 26 - 33 - 331 MILE 10:19 min - 9:10 - 9:40 - 8:54PULL-UP 0 - 0 - 1/2 - 7. 3/4WALL SQUAT 55 sec - 1.25 - 1:20 - 2 min.She has made huge strides! She has changed her lifestyle to vegan and she really is enjoying it.
Let's Get Healthy,
Coach TIA
Subscribe to:
Posts (Atom)