Sunday, October 27, 2013

Week 4 Locations!

Good-morning, friends!!!

We are entering week 4 of our second Fall session.  How's your water challenge going?  Getting in the correct amount during the day?  Here are some tips: get out the exact amount of bottles you would need to drink in the day and have the ready.  Fill a reusable water bottle and mark it with a sharpie and the time that you should have that amount done.  Drink a glass of water before each meal and one in between each.  Let me know if you need more!

Locations:
Monday: Bandstand in AG
Wednesday: Wilmar Stairs for a spooky workout
Friday: Tabata at RGP

Weather:
Chance of rain Monday and Tuesday.  Only 30%, so on the central coast....you know that could mean NOTHING.  :)  IF it does rain, Monday we will be at the rotary bandstand in the village (corner of Nelson and Short St.)

Here is a link to some homemade healthier versions of those delicious candy treats that your kiddos will be bringing home this Thursday.

http://greatist.com/health/homemade-candy-recipes

Sunday, October 20, 2013

Week 3 Locations and H20

Happy Sunday!

Forecast: 75* and sunny ALL week!

Locations: Monday/ Friday at Rancho Grande Park
                 Wednesday at Ventana St. (park in Chumash Park parking lot)

Challenge: Water!!

The basic equation for determining how much water your body needs is to divide your body weight in half.  So if you weight 200 pounds, you would need 100 ounces of water PER day for a non-strenous day.  If you are working out, hiking, outdoors for an extreme amount of time you will need to add to that 100 ounces.

So, your challenge this week is to figure out how much water YOU need and get that amount daily.  I'll check in with you to see how you're doing!

Sunday, October 13, 2013

Week 2 Locations

Fall Session 2
--Week 2 Locations

MWF 545 and MW 9am
Rancho Grande Park all week

9am: 
Finals numbers established Monday AM.  What this means is----- you can still bring someone tomorrow to lower the price.  Tentative number is 6 ($100 for the session).  Please be prepared to pay for the session (cash, check, credit/debit all are acceptable).  Please refresh yourself on CIA's policies.
http://www.ciabootcamp.com/assets/RefundPolicy.pdf

October is National Breast Cancer Awareness Month  
Ladies, please read this article on self-breast exams and what to keep an eye out for.  Share this link with friends and family to help keep them healthy as well! 
http://greatist.com/health/breast-cancer-check

If anyone is interested in the upcoming TABATA Bootcamp, come check out a Friday class.  Friday's are always Tabata!

Looking forward to seeing you at the Park!

Sunday, October 6, 2013

Fall Session 2

Fall Session #2 is beginning! Will YOU be there?  Stop making excuses and get there.  Sweater season is among us (not that we would know by the recent weather) and we will not hide under them.  First class FREE.  Seriously.....free.  How do you say "no" to free?!

October 7th-Nov 8th (5 weeks)
545am MWF
9am MW
10:15 MW (Strollers)

Prices vary between classes, ask for more information.

First week locations:
Rancho Grande Park all week

Coming soon: TABATA BOOTCAMP 

Want a metabolism makeover?

Want to burn more body fat, improve your glucose and insulin response (and potentially prevent Type 2 Diabetes), increase your metabolic rate, and get all these results by SPENDING LESS TIME WORKING OUT?
Me, too!

So I researched High Intensity Interval Training (HIIT) and similar programs and I am excited to share the good news with you:
You can work out for a shorter period of time (4 to 30 minutes) using HIIT and get better results than the old fashioned “steady state cardio” we used to suggest for weight loss (30-60 minutes on the treadmill for example).

Woo Hoo! Let’s celebrate!

The fact is, we’ve known for years that doing intervals of higher intensity work combined with lower intensity (or even rest intervals when the high intensity is super high) has been shown to help improve fitness and athletic performance.
 But what’s really exciting to me is the current research that shows an increase in metabolism, so that you can burn more fat and calories by doing these shorter, harder workouts.

It’s not that HIIT workouts necessarily burn more calories during the workout, but they actually increase EPOC (excess post-exercise oxygen consumption), which means your metabolism is increased for a longer period of time after the workout, which means you burn more calories the rest of the day! (Some studies showed 24 hours of elevated metabolism) Yippeee!!!!

EVEN BETTER fat burning than doing HIIT with just aerobic exercise like running or biking, is to use your muscles while getting your heart rate up, like we do here in our CIA workouts.

To increase your metabolism, change your body composition and get healthy and fit, it takes a combination of nutrition and exercise. But not just any exercise and any nutrition.  Proper nutrition and highly effective exercise.

Our 8 week Tabata BootCamp Program is an all-inclusive lifestyle makeover program which includes an interactive website, nutrition guidance, recipes and easy-to-follow meal plans, daily 6 minute metabolism boosting home workouts (everyone can squeeze in 6 minnutes of exercise, right?!), plus coaching from me, group support, accountability! Best of all the entire program is just $225 for the entire 8 weeks.  (Cut out your $5 daily coffee drink and snack and you can spend the money on your healthier new body instead!)

Where will you be in 8 weeks, closer to your goals or at your goal?  (Or, if you do nothing different, you'll probably be where you are now.)