Sunday, January 26, 2014

Week 4 Locations!

Week 4! 

Focus: Portion sizes!  
Did you know that fruit and veggies should take up half your plate?  Check out ChooseMyPlate.gov for an idea of what portion sizes should look like on your plate.  Read labels on your food so you know exactly what a portion is.  It's important.  We know weight loss is 80% food---make sure you are getting that part straight! 

Locations: 
Monday
545, 9am, and Buggy- Rancho Grande Park 

Tuesday 
6am-Rancho Grande Park 

Wednesday 
NO 545 
9am and Buggy-TBD 

Friday
6am-AG High School Track 
**On the track at 6am!!! Easiest parking is at the tennis courts.  

Spread the word about CIA!  Like and share us with your friends on FB, tell a friend about us or better yet bring them to class and get a free class next session, wear your CIA gear to advertise! 


Sunday, January 19, 2014

Week 3

Week 3…nearing the halfway point of our session and I don't know about you guys, but I am feeling good.  Hope you are liking the Monday Circuit Challenge.  You each are improving each week.  So focused on bettering you health, strength and wellness.  LOVE IT!

Tabata Bootcamp is rocking it!

Locations and a time change for the Holiday

Monday the 20th time change

645-745 Circuits
8-9 Circuits
9:10-10:10 Buggy Bootcamp circuits
**All at Rancho Grande Park**

Tabata (Tuesday and Friday)
6-6:45 at Rancho Grande Park on the Basketball court

Wednesday
Wadsworth Stairs for all classes!

Last week we focused on Whys and Water.  This week let's focus on SLEEP….are you getting enough?  It can really impact your weight gain/loss, your moods, your workouts, and so much more. Let me know if this is an area you struggle in and I'd love to give you some tips!


Sunday, January 12, 2014

Week 2 Locations!

I know we are supposed to be wanting cold weather since it's winter and all…BUT, I am so excited about our super warm weather we are going to have this week.  Looking ahead to Wednesday and it says 81*!   This is great advertisement for an Outdoor fitness class!

Monday
ALL Classes at Rancho Grande Park
545, 9am, and Buggy!

Tuesday
Tabata--Rancho Grande Park

Wednesday
No 545am
Rancho Grande for ALL other classes

Friday
Tabata--To be Determined


Focus on your WHY's and Water this week!
1. Why are you here---increase strength, lose weight, stress-release, take your fitness to another level?  Whatever it is, focus on it this week and let it be your motivation!  CIA would love to keep you accountable to your fitness goals.  Let us know what they are so we can help!
2. Are you getting enough water?  Every day you lose water through your breath, perspiration, urine, and bowel movements. For your body to function properly, you must replenish it's water supply by consuming beverages and foods that contain water.
The institute of Medicine determined that an adequate intake for men is roughly 13 cups of total beverages a day and for women 9 cups.  Keep track this week!

In the LOVE of fitness,
Danielle


Sunday, January 5, 2014

Happy New Years to a NEW YOU!

First session of 2014!  Let's get it going with a bang!  
We will run January 6th-February 7th.  

Business stuff
**Please print out registration forms and bring to first class.  Updating all my paperwork!  You can find it under the schedule section on the website.
**Congrats to Gwen for most lbs lost and to Janelle for most inches lost in our last Holiday Slim Down Challenge.  We will be running another weight loss challenge SOON!

Fitness Classes 
Monday 545 and 9am: Rancho Grande Park
 *Circuit day--bring the usual (mat, weights, and water)
Wednesday 545 and 9am: Park at Grace Bible Church
 *Cardio Day--bring the usual

Buggy Bootcamp
Monday and Wednesday: Rancho Grande Park
--We will do semi-circuits for those with Lucia Mar kids still out.  Kids can play at park while we workout.  Some things to bring to entertain kids other than just the park is sidewalk chalk, sand toys, etc.  Nice to have a variety of things for them to do while we workout.

Tabata Bootcamp
Tuesday and Friday 6-645am: Rancho Grande Park
 *Bring weights, yoga mat, and water

Bring a friend and get a $20 credit for the next session! 

Clearance on all CIA items.  Making room to order new ones!
T-Shirts $5
Water Bottles $3
Hats $5