The Magic Pill ?

"The Magic Pill" No! So stop trying and do something else!
There is a method I do I call it ALSORARE.
I stands for Always, Sometimes, Rarely.
Every time I make a decisions I use the ALSORARE pill to help with food choices and health choices.
Because we are All So rare. I ask myself the question is this an Always, Sometimes,or Rarely?
1 Always pick healthy foods (daily)
2 Sometimes eat out.
3 Rarely eat junk food and dessert and never two days in a row
4 I try to live by this simple rule and I am successful most of the time.
5 I am free to choose my choices but I am not free to choose the consequence for my actions.

Let's Get Healthy!

Coach Tia Hurt

Long Road with Friends

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.  

A Basic Running Program

A very basic running program I give a lot of my clients to get them started.

The program:

To get started walk for the first 8- 10 minutes to warm your body up. BEFORE EVERY RUN. Then begin to run the below formula. When done with your run cool down with a 2-5 min walk and 5-10 min stretch. AFTER EVERY RUN. Cool down and warm up are very important.

1. Do this for 30 minutes the first day. The next day add 2 more minutes on run times and on total time. Continue this progression. You should run every other day up to 4 times a week. Increasing time and length ever day until you can run non stop. You might be able to do it sooner than the formula below, if so great job! WOOT!

Day one... run 5 walk 2 ...30 min ER

Day 2 ..... run 6 walk 2 .....31 min

Day 3 .....run 7 walk 2 .... 33 min ER

Day 4....run 8 ...walk 2 ....34 min

Day 5 ....run 9 walk 2......36 min

day 6....run 10 walk 1 .....38 min ER

day 7 ....run 11 walk 2..... 40 min

day 8....run 12 walk 1....42 min

day 9...run 14 walk 2 ....44 min ER

day 10 ....run 15 walk 1 .... min ER

(ER = Easy run. Go kinda slow)

Go at your own pace.

On non running days do some cross training like a spin class or bike riding is great.

This is a very basic program. Feel fee to change the times to suit what you need.

I would love to hear your progress.

Please post all your successes that you have had. It is really inspiring to others.

Coach Tia Hurt

Post any ?'s you have. I will be happy to answer them.

*Please read disclaimer at the bottom of the blog page.

And as always consult your doctor before starting any exercise program.

GET MOVIN' GET HEALTHY!

Coach Tia Hurt

We might need to be reminded of.

The obvious things today that we might need to be reminded of.
1 God wants me to take care of myself and He wants to help me do that.
We need to draw on His strength if we wish to have continued success.
2 We have Rules for life such as driving, taxes, bills, work, and relationships. We need recognize we also have rules for our body and the health of it.
3 We have freedom with all our choices.
4 However, we can not choose our consequences.
5 We can always improve, as long as we seek and try to.
6 We must change our thinking to change our lifestyle.

Start today!

4 weeks of real meal plans

GREAT WEB SITE....100 days of Real Food.

Here are her 4 weeks of real meal plans 

http://www.100daysofrealfood.com/wp-content/uploads/2011/04/Meal-Plan-1.pdf

http://www.100daysofrealfood.com/wp-content/uploads/2011/04/Meal-Plan-2.pdf 

http://www.100daysofrealfood.com/wp-content/uploads/2011/05/Meal-Plan-31.pdf http://www.100daysofrealfood.com/wp-content/uploads/2011/08/Meal-Plan-41.pdf 

Easy 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

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

"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

Worth It

A Time for Everything

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)

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

LAZINESS is a tool of the devil!

LAZINESS is a tool of the devil!
HE does not want us to be healthy. He wants us to be a pour witness for Christ by not taking care of our bodies.
1 When I go to bed I pray Lord help me to get enough rest and wake me up early so I can pray and get my work out in.
2 I pray not to be idle or lazy. But to rest when I need it.
3 I try and make way s that I will have No excuses.

2 Thessalonians 3:11 We hear that some among you are idling. They are not busy; they are busybodies.

TV... I will talk about this next time.

Now Get Up and MOVE!
TIA

PRAYER is a necessity for life changing results!

PRAYER is a necessity for life changing results!
1 I am committed to God, my husband, kids, church and job.
2 Where am “I” if I am truly committed to my family?
3 When I take care of myself then I show my daughter/ family that I am of value and set an example to follow.
o I want them to live long and healthy.
4 I ask God to change me. I truly meant it when I ask Him. Share experience with teaching the prayer class. Share prayer: I ask God to me up wake in the am to pray…and I haven’t used an alarm since.
* Romans 12:1-2 1Therefore, I urge you, brothers, in view of God's mercy, to offer your bodies as living sacrifices, holy and pleasing to God—this is your spiritual act of worship. Do not conform any longer to the pattern of this world, but be transformed by the renewing of your mind. Then you will be able to test and approve what God's will is—his good, pleasing and perfect will.
Step on toes * Luke 11:28 He replied, "Blessed rather are those who hear the word of God and obey it."
* Luke 9:23 Then he said to them all: "If anyone would come after me, he must deny himself and take up his “cross” daily and follow me.
Not a bad thing say VICTORY in Jesus!
* 1 Corinthians 6:20 …you were bought at a price. Therefore honor God with your body. Are you honoring God with your body. It is not what we think of the body but what it can do for Christ. Our bodies are temporary. But what we can do with our bodies is what is important.
Luke 9:24-25 For whoever wants to save his life will lose it, but whoever loses his life for me will save it. What good is it for a man to gain the whole world, and yet lose or forfeit his very self?
Mark 1:35 Very early in the morning, while it was still dark, Jesus got up, left the house and went off to a solitary place, where he prayed.

Pray

and Let's Get Healthy,
TIA

WISDOM is a Must for Success

WISDOM is a must for success.
James 1:5 If any of you lacks wisdom, he should ask God, who gives generously to all without finding fault, and it will be given to him. Who gives wisdom? God gives us widom.

God speaks to us in 7 ways
Jesus
Bible
Holy Spirit
Prophets
Signs and wonders
Circumstances
Other people

* James 4:17 anyone, then, who knows the good he ought to do and doesn't do it, sins
2 Timothy 3:16 (NLT) All Scripture is inspired by God and is useful to teach us what is true and to make us realize what is wrong in our lives. It straightens us out and teaches us to do what is right. Ecclesiastes 11:9-10 (NLT) Young man, it's wonderful to be young! Enjoy every minute of it. Do everything you want to do; take it all in. But remember that you must give an account to God for everything you do. So banish grief and pain, but remember that youth, with a whole life before it, still faces the threat of meaninglessness. Psalm 25:4-5 Show me Your ways, O LORD; Teach me Your paths. Lead me in Your truth and teach me,Proverbs 4:11-12 I have taught you in the way of wisdom; I have led you in right paths. When you walk, your steps will not be hindered, And when you run, you will not stumble.
1 I choose to walk in Wisdom not in ignorance
2 I examine labels. I keep a folder filled with exercise tips and healthy food choices.
3 I will eat consciously!
4 I’ll be a woman of integrity. My husband is a very integrative man and I try to follow his example.
5 Respect my body and take care of it. Feel it is of value.
6 I ask “The One Who Knows All” to reveal to me what I need to change. Then I rely on Him for strength to help me change.

Go and be Wise

and Let's Get Healthy!
Tia

Do You want to "Get Well?"

DO You want to "Get Well?"

* John 5:4-9 (NIV) One who was there had been an invalid for thirty-eight years. When Jesus saw him lying there and learned that he had been in this condition for a long time, he asked him, "Do you want to get well?"

"Sir," the invalid replied, "I have no one to help me into the pool when the water is stirred. While I am trying to get in, someone else goes down ahead of me."
Then Jesus said to him, "Get up! Pick up your mat and walk." At once the man was cured; he picked up his mat and walked.
1 Jesus asked him, "Do you want to get well?"
o I would say I want to eat better/exercise etc. But I didn’t do anything about it. Well…I finally said
o DO IT! STOP MAKING EXCUSES! Get up! Pick up your mat and walk. Be made well
Many things I DON’T have control over. This I do. It is hard and not fun sometimes. But if I want to "get well" and stay well I must apply the things God reveals to you!

I challenged you to hone in on one thing and pray fervently to have it fulfilled in your life. For a changed lifestyle. Write it down when God speaks to you!

NOW GO BE MADE WELL! IN JESUS NAME!

Application is my responsibility!

Application is my responsibility.
God provides everything else. He gives us the ability to get the knowledge needed to get or keep us healthy. We have FREE WILL to do what we wish.
I am sure that most us know what we should and shouldn’t eat.
“X’ amount of this and that.
I couldn’t make it fit in my life style.
I failed.
I need help.
Then with much prayer and continuing pray I have found the answer

“The Magic Pill!”
More about that on my next post.

Get Responsible and

Let's Get Healthy!

Coach Tia Hurt

TIA

Make Space for Dreams

Breakdown