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

Email ... So I can plan my comeback to a better life style.

• • I know you are super busy with your Ironman training, but wonder if you can answer a couple of questions so I can plan my comeback to a better life style. I guess I first need to let you know my goals - 1 lose approximately 10 pounds, reduce my body fat for 25% down to 18-20%, keep up my running so I can train again for a half in August (training begins then).
    
    1. Can I trust Sparkpeople's calorie intake - protein, carbs, and fat ranges?
    2. Can I lose body fat like I want to 1) at the age of 51 and 2) with running 6 miles 3 times a week?
    3. Will doing a program with muscle confusion (Supreme 90 - similar to P90X but workouts are 30 minutes instead of the hour)
    
    I will try to eat as clean as possible, but we do go out for lunch/dinner on the weekends - 1 time a day (Friday, Sat, and Sunday)
    
    Can I do this - I only have hand weights (5,7.5, 8, 10,15 pounds), stability ball, thinking of trying to use a BOSU, and I am biking too.
    
    M...
• 
  

  13 hours ago

  Coach HURT

  • 1. I don't use Sparks info. I think it is way to high2. It is harder to lose body fat the older you get and when running that much. But it is doable.
    3. That is a lot of stress on the body. You will need to get enough sleep , up your protein, carbs and fat a lot. To make sure you get enough tonfor your body o repair and lose far.
    
    
    
    
    • • Cheat meals are very important.
        Yes you can do it!!!
    • 
      

      about an hour ago

      Coach HURT

      • What are your thoughts about what I wrote?
        Did you ask anyone else, if so what did they say?
    • 
      

      about an hour ago

      M...

      • I asked Tia - she said 6 miles 3 times would be okay - I get plenty of sleep - I usually am asleep my 8:30P and up at 5AM. I am looking for as much info as possible and you are someone I trust. Tia and Carolyn were in it for the Fitness competition - I am older than either one of them.
    • 
      

      about an hour ago

      M...

      • I am wondering where you suggest I look for calorie amounts to eat. Should I wear my HRM (Polar) for all ST too
      • Is the 30 minutes of ST with Supreme 90 too much - I would like to cross train with biking on non-run days. I have also been told by my massage therapist I should do yoga or Pilates to lengthen the muscles with running and biking.
      • Anything you tell me I will try also any books you suggest I look at I will get. I have New Rules for women Lifting...
    YES always wear your Polar! I do. That is the only way you will know for sure your calorie burn so you know precisely how much and what to ea.
    
    MAKE SURE YOU GET YOUR RECOVERY PROTEIN IN! Shoot for 30 grams but no less than 15g. I can't stress this enough! It will help you a great deal with losing that body fat, recovery of your muscles, building your muscles, and increasing your metabolism.
    Also if you can try to get in 30 grams of protein in with in 30 - 40 minutes of waking. That will help you our a GREAT deal as well!
    
    Once you start to increase your mileage a lot(probably mid way threw your training) you will need to cut back on legs OR your mileage time and performance will decrease in your runs.
    
    Strength stretching of muscles is always good in any form but be extra careful with the static holds on the legs. Make sure your legs are really really warm before you do long holds.
    
    You know I love NROL4W! But again when you start to get those miles in you will have to lower your weight for your legs then cut back, then cut out legs.
    
    I am doing my TRI in June and I am up to 10+ hours of workouts. therefore I am done with ST (and wearing high heals) until after my race for the exception of abs and back. I even give my arms a break because I need to increase the power in my swim.

    • • 
        Recap:
        I think your game plan is great for now.
        your getting enough sleep
        your only running 3 hours a week
        your are countering it with cross training on the bike (very crucial)
        your doing ST 2 -3 times a week
        
        Suggestions:
        Protein
        cut back on ST half way threw when you start your training in Aug.
        
        Does all that make since?
        TIA
    • 32 minutes ago

      
      

      • Really - cut back to ST 2-3 times a week. I would do NROL4W but I don't have a gym to go to and don't have all the equipment.
    • 26 minutes ago

      Coach HURT

      • .... 2 -3 hours of ST a week I was assuming you did. You can easily do 3-4 hours a week.
        
        There are a ton of ways to modify NROL4W. If you could invest in an Olympic bar (they are 45lbs) and a pull up bar that is the only other things you would really need.
        • M....
          No - I was think 6 days a week 30 minutes approx each time. That is what the S90 is - I don't know if you can see my Spark workouts. I have most of them broken out. I wouldn't do Tabata or Cardio Challenge. I could reduce my runs do 4-5 two times a week and 6 one time a week.
        • 21 minutes ago

          Coach HURT

          • that falls into less than 4 hours so your good with ST. Your runs are fine. Ill go look at your workouts on SP
        • 16 minutes ago

          M....
          I am missing a couple more workouts.

          • Here is a great description along with times
          • http://bungalowbillscw.blogspot.com/2011/10/supreme-90-day-workout-guide-what-you.html
          • I would not do Tabata or Cardio Challenge - unless I can run due to weather conditions. I also do not have the Rock Hard Abs.
        
        Let's Get Healthy,
        TIA
        

70.3 Ironman Accountability Week 7

70.3 Ironman Accountability 

Week 7

WK 7
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 1:15 Z2 
F B 2:30 Z2
S R 1:15 Z1 to Z2 
Totals 10-hrs
S2-hrs B4.15-hrs R3:45-hrs 


What I did: 100%+
I switched a few things around again.
NO EXCUSES!! My grandpa passed away

nd his memorial was on Saturday.
The day he passed I got my workout in threw tears. NO EXCUSES!!
I got up early on Saturday to get my run in again threw many more tears of course but with
NO EXCUSES!!

CARDIOVASCULAR EXERCISE FOR THE WEEK OF 2/12/2012 - 2/18/2012

EXERCISE MINUTES CALORIES BURNED  REST DAY   0  0 Swim 56lengs 160/126 54 341 TM6.72mil169/44-8w/p4cd sp5.5 81 652 TransTM1.65mil sp6 159/142 cd3.3 18 163 TransC12.85mil 149/124 48 304 Spin15.45miles 129/110 71 355 TM6.85mil hr176/140-1.19hrs5.6sp8wp/4cd 88 697 C35.44miles 133/117 92 866 Swim 68 lengths 55 367 RR 5.26 169/149 61 542 568 9.47 hours 4287

Click link for :

Explaining Abbreviation for Iornman Training

TIA's Iornman Heart Rate Zones

Swim program 

Simple Look at Training for the Iornman

Let's Get Healthy,

Coach TIA 

Fat Cells Crying

Foods to Switch Out

Foods to switch out

Out: Oatmeal pre-made packets
In:  Oatmeal
Why: Oatmeal pre-made packets have a ton of sugar. 

Out: Vegetable Oil, Crisco, Solid fats,
In:  Extra Virgin Olive, Coconut oil,
when baking unsweetened apple sauce
Why: Oil has bad fasts