Sunday, March 30, 2014

Week 7 Locations and Week 5 Challenge

Week 7 is here and again some rain possibility!  

Locations for the week: 
Monday: Rancho Grande Park for Circuits
Tuesday: Bandstand for a chance of rain
Wednesday:  Wilmar Stairs  (Stephanie Watkins---COME!)
Thursday:  Rancho Grande Park


**Friday TABATA and EXPRESS are moved to Thursday!


Weight Loss Challenge:
Week 1-Hydration Nation (drink 64oz of water a day) 
Week 2-Sweet Tooth Cured (No sweets) 
Week 3-Bust a Move (workout for at least 30 minutes every day)
Week 4-On the Wagon (NO Alcohol!) 
Week 5-Clean it up--Clean eating. (No processed foods at all) 

Some Basics for Clean Eating: 
1. Eat LOTS of plants.  Eat food straight from nature.  Think about plants coming from a vine, bush, tree, plant, etc.  Stay away from fruits/veggies that could have been altered by a human. 
2. Include meats.  Eat meats that are whole and from the butcher.  You'd be surprised what they put into pre-packaged meat products.  
3. Enjoy grains. Eat grains that are complete and that haven't been broken down.  Stick to brown rice, quinoa, barley, millet, farro, oats (steel-cut).  
4. Read labels. Just because it says whole grain, it doesn't mean that is always the main ingredient.  READ!!! 
5. Eat fewer ingredients.Try not to purchase foods that have more than 3-6 ingredients in the ingredient list. And be sure you recognize each and every ingredient. 
6. Eat 5-6 small meals per day.  It seems like a lot at first, but remember they are smaller portions. An easy way to start this is to make your normal 3 meals and a snack and then split the meals in half.  Instant 6 meals. 

Report your weight and infractions on Monday.  One more week of healthy habits that hopefully will stick beyond our challenge.  You ladies are awesome and so inspiring! Stay tuned for a SURPRISE this week! 

Tabata Fundraiser for Phinneus was awesome this last Saturday!  10 showed up and we raised $340!  Donated it through the Talbert Foundation and they matched our donation, so a total of $680!!! Thanks ladies for coming out for an awesome workout and for supporting this local boy.  You guys are awesome in SOOO many ways! 


Sunday, March 23, 2014

Week 6 Locations and Week 4 Weight Loss Challenge

Week 6 is here and so is a chance of rain!!!  I've been LOVING our warm weather, but we know how much we need the rain….so bring it on! 

Weight Loss Challenge:
Week 1-Hydration Nation (drink 64oz of water a day) 
Week 2-Sweet Tooth Cured (No sweets) 
Week 3-Bust a Move (workout for at least 30 minutes every day)
Week 4-On the Wagon (NO Alcohol!) 

Now some of you may not drink alcohol, so you can replace this with something else (ex: soda, juice, etc)  if you would like.  Anything to get you closer to breaking a bad habit and closer to that growing pot o' $!  Spring Break is almost here, let's keep our focus on those new healthy habits.  

Report new weight and infractions on Monday.  

Locations: 
Monday, Tuesday, and Friday @ Rancho Grande Park 
Wednesday @ Rotary Bandstand 

Testimonials: 
A few of you have sent over your testimonials about CIA and I am so thankful!!!  Still time to share the love of CIA.  Email me, I'd love to hear your thoughts on things you love about CIA and even things you would like to see happen in the future! 

See ya at the PARK! 


Sunday, March 16, 2014

Week 5

We are heading into our second part of our 8 week session!

Weight Loss Challenge:
Week 1-Hydration Nation
Week 2-Sweet Tooth Cured
Week 3-Bust a Move (workout for at least 30 minutes every day)

Remember each week continues onto the next.  It all adds up!  Did you get in your surprise? You still have the rest of the day to get in that new fruit/veggie!!

Report weight and infractions Monday! You guys are doing great!

LOCATIONS 3/17-3/21

RANCHO GRANDE ALL WEEK!

**Please bring your next 4 week payment Monday if you only paid for the first session.  Thanks!

See ya at the Park!!

Sunday, March 9, 2014

Week 4!

Week 4 is here---we are at the half way point!

Weight Loss Challengers:
Week 1 was Hydration Nation---64oz of water daily.  Keep that up!
Week 2 is Sweet Tooth Cured---no sweets (cookies, brownies, etc)

Monday is Report day, weigh in and infractions!  $1 for each in fraction---remember it goes into the pot that YOU can win!!!  Pot is at $90--nice little chunk of change. :)


Locations:
Monday- Rancho Grande Park
Tuesday- Rancho Grande Park
Wednesday- Chumash Park in Pismo
Friday- Rancho Grande Park

Reminder on Make-ups:  You can use any of the other classes as a make-up opportunity during the current session.  They do not carry over to the next session nor are there credits for missed classes.

See you at the park!

Sunday, March 2, 2014

Week 3 Locations and Challenge

Happy Rainy Sunday!!  
Hope you've all enjoyed these last few rainy days, but it looks like clear days ahead for the next week.

Locations for the week: 
Monday Tuesday and Friday classes all at Rancho Grande Park 
Wednesday at Wilmar Stairs  

Weight Loss Challenge: 
First weeks Challenge: WATER!! 64oz every day.  If you miss one or more cups, then you get an infraction.

The Basics: 
5 week Challenge for most % of weight lost. 
Each week will bring a new challenge and they are cumulative. 
March 3rd-April 7th

The Buy-in: 
$15 

Infractions:
$1

Report:
Each Monday your weight and infractions

So, yes this is a weight loss challenge…..BUT what we ultimately want is to make healthy LIFE-LONG changes to our everyday!
*The $15 is accountability and a motivator for staying true to the challenge.
*Two prizes: The pot (minus$15) for the most % weight lost and $15 for the least amount of infractions.
*Infractions: Whenever you don't follow the challenge, it costs you $1 to the pot.
*Surprises: Weekly opportunities to erase an infraction

Let's make some permanent changes in our lifestyles and possibly win a prize for it!

ARE YOU IN?!
Bring your $15 to Monday, March 3rd's class!