Let's finish STRONG!

2014 is ALMOST over---think of this as the last chapter, don't let it be a bummer of an ending.  Let's make this last chapter a great one----finish it STRONG!  Take a little advice from my gingerbread friend, Everything in Moderation.  Don't beat yourself up!  You are doing your best...I know it! 

Locations for the week of Dec. 15th 

MONDAY: Rancho Grande Park 

Tuesday: AG Rotary Bandstand 

Wednesday: **Rain Watch TBD

Thursday: AG Rotary Bandstand 

Friday: **Rain Watch TBD

Week 4!

Week 4!

You guys have been so determined, dedicated and intentional about your fitness during this holiday season.  I want to encourage each of you to keep it UP!  You guys inspire, motivate, and challenge me to keep bringing it each week.  As we continue to attend parties and gatherings, receive food gifts from friends and neighbors----I want you to stay focused.  Don't give up because of one cookie, or one missed workout, or one delicious meal!  Up your fitness level to 4-5 days a week of 30-60 minutes of exercise!  Plan ahead and make a fitness date with yourself---it's IMPORTANT (mentally and physically)!

LOCATIONS:
Monday: Rancho Grande Park
6am or 915am for Circuits
Tuesday: AG Rotary Bandstand
6am TRX
Wednesday: Rancho Grande Park
6am Tabata
915 Cardio
Thursday: AG Rotary Bandstand
6am TRX
Friday: RAIN WATCH---TBD
6am Tabata

Our Annual White Elephant Christmas party is coming up.  It is planned for December 20th, but a lot of you have already RSVP'd no because of prior engagements.  If we upped it a week to the 13th, would more of you be able to attend.  I'd love to celebrate with as many of you as possible.  Please let me know!!

Can't wait to see you ALL at the park!

In health,
Danielle

Why you should workout with Core in Action

This is why you SHOULD be working out with Core In Action----no one wants you squatting at the fax machine or doing leg lifts while you take calls from clients. LOL! 

Week 3 Locations: 

Monday--Rancho Grande Park 6am/9:15 Circuits 

Tuesday--AG Rotary Bandstand 6am TRX (2 spots open) 

Wednesday--AG Rotary Bandstand 6am Tabata/9:15 Cardio 

Thursday--AG Rotary Bandstand 6am TRX (1 spot open)

Friday--Rancho Grande Park 6am Tabata 

Start thinking about what night is best for our Annual Christmas Celebration! 

Week 2 Locations

I love this and it's gonna be OUR motto all week!  Can you squeeze out a little more of each workout? I know you can! 

Locations for the week of November 24th:

Monday 6am and 9:15 @ Rancho Grande Park for Circuits 

Tuesday 6am TRX @ AG Bandstand 

Wednesday 6am Tabata @ RGP OR 9:15 @ AG High school Track 

Thursday---NO TRX 

Friday 8am @ TBD 

Looking forward to another beautiful week on the Central Coast!  Thanksgiving in 72degree weather is rough, but someone's gotta do it and I'm glad it's us.  :)  

In the love of planks, 

Danielle 

Last session of 2014!!!!!!!!!!!

Time flies...it flies so fast!!  Here we are, half-way through November and inching closer and closer to 2015.  As we approach the holidays, let's keep focused on your goals. 

Here are some Holiday Health tips: 

1. Write down your goals.  

--Make sure you have a visual reminder...have it posted somewhere so you can see it everyday.  You are more likely to stay true to that goal if you can focus on it daily.

2. Pack your lunch and healthy snacks.  

--Bring a prepared lunch and healthy snacks for during the day so you can indulge in those yummy holiday treats when they arise.  No guilt! 

3. Commit to a workout/exercise schedule.  

--Make appointments with exercise that you will keep.  Pay for a session up front, schedule exercise dates with friends, pay yourself $1-$5 every time you keep a date and treat yourself to a pedicure! 

4. Sign up for a holiday-themed race.  

--Participate in the turkey trot.  Heck even Black Friday can be a workout---dash, grab, duck, jump, etc. :)

Locations for the week: 

Monday

6am and 9:15 Circuits @ Rancho Grande Park (RGP) 

Tuesday

6am TRX @ AG Rotary Bandstand ***ONE open spot this week only 

Wednesday

6am Tabata @ RGP 

9:15 Cardio @ RGP 

Thursday 

6am TRX @ AG Rotary Bandstand 

Friday 

6am Tabata @ RGP 

CORE IN ACTION will be taking Thursday and Friday off during Thanksgiving week.  Adjust your session payment accordingly.  Those who have 1 credit for next session: Karen, Mary, Elissa and Lori. 

Week 5

Good extra-hour-of-sleep morning to each of you!

I hope you have all remembered to set back your clocks and enjoyed an extra slow morning.  We all need that sometimes, don't we?  That extra hour means we 6amer's will have a little extra light in the morning now.  I'll take it for as long as we can get it.  It's nice to see who is actually in class. :)

Locations for the week:
Monday---6am Yoga at Rancho Grande Park
****This is our ONLY class today! All others are canceled
Tuesday---6am TRX @ AG Rotary Bandstand
Wednesday---6am Tabata @ Rancho Grande Park
                      9:15am Cardio @ Wilmar Stairs
Thursday---6am TRX@ AG Rotary Bandstand
Friday---6am Tabata @ Rancho Grande Park

Last week of the session means if you have a friend who you've been trying to convince to try a class, now is time to bring them!  Bring a friend to class all week for free (new bootcampers only).  If they sign up for the next session, you get half off yours. Awesome incentive to get fit with friends!
*TRX classes not included

Bootcamp Bunco is Friday Nov. 7th!  Evite is out, let me know if you did not receive one.  A fun night for all!

In the love of Tabata,
Danielle

Week 4 Locations!!

Here we are---week4!!

It's Halloween week, how do you stay on track during this week?  We work hard during our workouts, don't completely sabotage them by overindulging in Halloween yummies.  Choose the ones you really love and pick a certain time to enjoy them.  I like a little something sweet with my afternoon coffee.

Check out this link on PopSugar's website.  It gives you an idea of what 100 calories looks like in all those yummy halloween candies!

http://www.popsugar.com/fitness/Photos-100-Calories-Halloween-Candy-19305820#photo-19316864

Locations for the week:

Monday: Circuits @RGP
Tuesday: TRX @ AG Rotary Bandstand--One spot open
Wednesday: Tabata @ RGP
                     Cardio @ Wilmar Stairs
Thursday: TRX @ AG Rotary Bandstand--One spot open
Friday: Halloween Tabata!  RGP

Can't wait to work out with you each this week!!

Week 3!

Good-afternoon!!

Week 3 is here and it looks like it will be our typical, gorgeous fall weather.  I love being outside enjoying it, rather than from inside a gym looking out a window (or at a tv, magazine, some sweaty dude, etc.)

Locations for the week:
Monday
6am and 9:15 Rancho Grande Park

Tuesday
6am TRX AG Rotary Bandstand (FULL)

Wednesday
6am Tabata Rancho Grande Park
915 Wilmar Stairs

Thursday
6am TRX AG Rotary Bandstand (FULL)

Friday
6am Tabata Rancho Grande Park

**6amer's it is definitely getting darker and darker.  You might want to add a flashlight or headlamp to your workout gear if it makes you feel more comfortable.

Can't wait to workout with you this week!

Fall Session #2

No one really truly wants to know, but it sure would be eye-opening right?! :)  

We will be having a 30 day Whole Foods Challenge.  

For 30 days we will eat healthy, whole foods that do not irritate or inflame our bodies, with absolutely zero processed foods and zero cheats.  That means we will be eating meats, fish, eggs, fruits, veggies, berries, nuts and good fats. It will not include grains, dairy, soy, legumes or any processed sugar. 

Each week you will get a Menu, Grocery List, and recipes.  

Cost is $50.  Oct.9-Nov 7th. 

We will weigh in once a week with measurements taken at the beginning and the end.  Prizes will be awarded to most inches lost and most lbs lost.  

Are YOU ready to take charge of your health as a WHOLE?! Message me by Tuesday the 7th. Challenge begins Nov 7th! 

October 6th-November 7th! 

Check out our schedule below:

Monday

6am Circuits @Rancho Grande Park (RGP) 

9:15 Circuits 

Tuesday

6am TRX @AG Rotary Bandstand 

Wednesday

6am Tabata@ RGP 

9:15 Cardio @Wilmar Stairs 

Thursday

6am TRX @AG Rotary Bandstand 

Friday

6am Tabata @RGP 

See YOU at the park! 

Week OFF!!!

I know you hate this week----the dreaded week off.  :)  But it's a great time to listen to your bodies and rest, recover, and replenish! I promise we will back at it before you know it.  See you October 6th at the park!

---In the love of alarms turned off,
Danielle

Week 5

Last week of our first fall session!  Seeing as this is the last week, bring a friend for free (must be a new bootcamper).  If they sign up for the next session, you get half off yours. My how time flies when you are having fun working out and getting bit by mosquitos---see below! :)

LOCATIONS: 

Monday: 6am Circuits @RGP 

                915 Circuits @RGP 

Wednesday: 6am Tabata @RGP 

                    915 Cardio @ Wilmar Stairs 

Thursday: 6am TRX @ AG Rotary Bandstand 

Friday: 6am Tabata@ AGHS Track 

**Bootcamp Bunco** 7pm at my house!  Check your email for the evite or let me know and I'll make sure you get the info!  Would love to have you attend! 

In the love of bug-repellent, 

Danielle 

Week 4

Just two weeks left---I say we take exercising VERY seriously and go left and right in one day! 

Locations: 

MONDAY: 6am and 915 @ Rancho Grande Park 

WEDNESDAY: 6am and 915 @ Rancho Grande Park 

THURSDAY: 6am TRX @ AG Rotary Bandstand

FRIDAY: 6am @ RGP and 9:15 TRX @ Bandstand 

Sept 26th is the most popular date for Bootcamp Bunco!  Looking forward to seeing you guys all in non-sweaty clothes. :)  I'll send out the evite this week.  

In the love of heel-clicking jumps, 

Danielle 

Week 3

Happy Sunday, Ladies! I love this picture and thought it might be a great thing for us to reflect on this week.  Is there anything holding you back from your health/fitness goals?  We often tell ourselves I can't do without that ..., I need this ..., I can't do that, I can't get up that early, my body doesn't work that way, etc, etc, and so on and so on.  This week be aware of your thoughts and catch those ones that might be holding you back from accomplishing a goal and throw them into the trash!!!  You ladies are some of the strongest, toughest, and most determined gals I know.  Let's crush those goals and talk with me if you would like support or accountability.  

Locations for the week: 

Monday 

6am and 9:15am Circuits @ Rancho Grande Park 

Tuesday

Nada

Wednesday

6am Tabata @ RGP 

9:15 Cardio is a hill day, I will let you know on Monday of the location

Thursday

6am TRX @Bandstand 

Friday

6am Tabata@Bandstand 

9:15am TRX @ Bandstand 

UPCOMING EVENT: 

Bunco Night on Sept 26th @ 7pm at Danielle's House 

Bring an Appetizer/Dessert to Share and $10 

Lookout for the evite! :)

Week 2!

Hope you are all having a great Labor Day weekend!  I have been off to Hume Lake for their annual fundraiser, the Country Fair.  It's so much fun to rummage through old junk in hopes of finding something totally awesome.  And if you don't find anything you must have, you get a milkshake to help you get over it. :)  And with that milkshake confession, let's get to our locations for the week:

Monday:
ONE CLASS ONLY
7:30-8:30am @ Rancho Grande Park for Circuits

Tuesday:
Nada

Wednesday:
6am Tabata @ Rancho Grande Park
9:15 Cardio @ dun dun dun Wilmar Stairs (let's get it over and done with ladies!)

Thursday:
6am TRX @ Rotary Bandstand in AG Village

Friday:
6am Tabata @ Rancho Grande Park
9:15 TRX @ Rotary Bandstand in AG Village

Bring a friend and get a FREE class for the next session!

I'd love to get to 200 likes on FB, so if you don't already follow our posts there go and "like" us and if you already "like" us, share the posts so others can know how awesome you are for participating in our outdoor classes!

In the love of jump squats,
Danielle

Back at it!

2 weeks off was great for rest and recovery…but I am so ready to be back to our usual routine!

I had a great celebratory workout with you guys on Saturday---thanks to all who came! :)  One year down under my belt and ready to dive into the next one!

Locations for the week and a reminder of our new schedule!

Monday
6am-6:45am Circuits @ Rancho Grande Park
9:15-10:15am Circuits @ Rancho Grande Park
***The focus here is on strength!  You can expect a small bit of cardio, but let's focus on gaining some strength!

Tuesday
Nada

Wednesday
6-6:45am Tabata @ Rancho Grande Park
9:15-10:15 Cardio @ Rancho Grande Park

Thursday
6-6:45am TRX @ Rancho Grande Park (possibly changed to Rotary Bandstand)
*1 spot left

Friday
6-6:45am Tabata @ Rancho Grande Park
9:15-10:15am TRX @ Rancho Grande Park (does this time not work for you?---ask me about another time!)
*3 spots left

Put those weights and mats back in the car and meet me at the park!

Fitness IS fun!!

Let's have lots of fun this last week of our session!  This is the last week for our "Summer Schedule"! One more 2 week break and then we are back on for the fall session, August 25th-Sept 26th.  More to come on the Fall details!

Locations:
Monday: Rancho Grande Park for Circuits  6:30am
Tuesday: Rancho Grande Park for Tabata  6am
Wednesday: Arroyo Grande High School Track for Cardio 6:30am
Friday: Rancho Grande Park for Tabata 6am

People, we are in a drought---we gotta do our best to prevent those fires.  Come to a workout for a chance to burn some calories and not your underwear!


Locations:
Monday-Rancho Grande Park @6:30am for Circuits
Tuesday-Wilmar Stairs @6am for Tabata
Wednesday-Rancho Grande Park @6:30am for Cardio
Friday-Rancho Grande Park @6am for Tabata

In the love of working up a good sweat,
Danielle

WEEK 2 July 21- July July 25

We can check this off our list!  

Week 2 Locations: 
Monday: Rancho Grande Park for Circuits 6:30-7:30a
Tuesday: Rancho Grande Park for Tabata 6-6:45a
Wednesday: Wilmar Stairs in Pismo for Cardio 6:30-7:30a
Friday: Rancho Grande Park for Tabata 6-6:45a

4 Chances for a workout, NO EXCUSES!!  

July Summer Session--New TIMES!!!

2 weeks off is a LONG time!!!  Who's ready to get back to it?!  I've moved back to AG and had a week up at Hume Lake so I know I am ready!

NEW times and pricing for the next 4 week session---change those alarms so you aren't playing at the park early!

July 14th-August 8th (4 weeks) 
Monday for Circuits with a bit of cardio 6:30a-7:30a
Tuesday for Tabata 6a-6:45a
Wednesday for Cardio with a bit of strength 6:30a-7:30a
Friday for Tabata 6a-6:45a

Pricing
`2 classes a week for $80/session ($10/class)
`3 classes a week for $120/session ($10/class)
`4 classes a week for $140/session ($8.75/class)

`Drop in or 1 class a week is $13/class

So ready to get back to the park and workout with you amazing people!

In the love of lunges!

Week 4! June 23-27

Good-morning!

Here we go, hitting our last week with no reservations!  I am so impressed with your dedication to fitness and health.

Locations for the week:

Monday: 6am and 9am AG High School Track (Park near the tennis courts)
Tuesday: 6am Tabata Rancho Grande Park
Wednesday: 9am Rancho Grande Park
Friday: 6am Tabata Grace Bible Church

See you there!!!

In the love of planks,
Danielle

Week 3 June 16-June 20

Hope you are all having a great father's day celebrating those husbands and daddies out there!

Week 3 Locations:
Monday 5am/9am Circuits @ AG High School Track
Tuesday 6am Tabata @ AG Rotary Bandstand
Wednesday 9am @ Rancho Grande Park
Friday 6am Tabata @ Rancho Grande Park

We are half way through our session---do you have any summer goals you are working on?  Can we help keep you accountable?

Remember our Challenge: Bring a friend and get a raffle ticket for HALF OFF the next session! Must have at least 4 entires for the raffle to go! Come on, bring a friend out for some fun! :)

In the love of jump ropes,

Danielle

Week 2!

Happy Sunday!  I'm hoping you all had relaxing and enjoyable weekends.  We are heading into week 2 of our 4 week session.  Those of you with Lucia Mar students will be entering summer---make fitness a priority!

Locations for the week:

Monday: 545am and 9am @ Rancho Grande Park
Tuesday: 6am @ Rancho Grande Park
Wednesday: 9am @ Rancho Grande Park
Friday: 6am @ Rancho Grande Park

Sensing a theme??! Rancho Grande Park!

CIA is running a contest this month of June: BRING A FRIEND TO CLASS!

Bring a friend to class and get a raffle ticket.  Each friend, each time they come you will get a raffle ticket.  At the end of the month, one ticket will be picked for half off the July session!  Share something you love with someone you love! I am excited to meet your friends. :)

In the love of jumping jacks,

Danielle

June Session!!!!

Dear faithfully fit friends, 

I have had an extremely relaxing and restful week off.  I am hoping your's was the same, but with that I am always ready to get back to work!  It's June and summer is HERE!  No more excuses, no more tomorrows, LET'S DO IT!

When: 
June 2nd - June 27th (4 weeks)

What and Where: 
Monday Circuits: 545am/9am @ Rancho Grande Park
Tuesday: 6am Tabata @ RGP
Wednesday: NO CLASS
Friday: 6am Tabata @ RGP and 9am Barre (makeup for Wednesday)

Why: Because we want healthy, strong, fit bodies so we can LOVE life!

In the love of health and fitness,

Danielle

Last week of the session!!

How in the world did we get to the last week already??!

Locations:
Monday-Both classes at Rancho Grande Park
Tuesday-Rancho Grande Park
Wednesday-TBD
Friday-Tabata @Rancho and Barre @Rotary Bandstand

Remember Barre ladies: Wear a tutu and get $2 off the class! :)

Week 4 May 12-May 15

Happy Mother's Day to all you awesome, inspiring fit mamas!  I was able to enjoy a brunch out with my mom and grandma this morning, but my little Ally has been fighting a fever so I came home to spend time with her.  That's what being a mama is about, right?!

Locations for week #4….how did we get here so fast?!

Monday:
545am and 9am----Rancho Grande Park for circuits

Tuesday:
6am Tabata----Rancho Grande Park

Wednesday:
9am Cardio----Rancho Grande Park

Friday:
6am Tabata----Arroyo Grande High School
9am Barre----Arroyo Grande Rotary Bandstand

I would love to know what your summer plans are as I prepare for the summer schedule.  Please email or message me via FB.  

Week 3 May 5th - May 9th

Good-evening!!  

Hoping each of you had a very enjoyable and relaxing warm weekend.  A few of us attend the Run or Rye 5k run in SLO on Saturday and we had the best time!  Gorgeous weather, beautiful location, and fun ladies!  Looking forward to more fun opportunities like that in the future.

Locations for the week:

Monday: Circuits at RGP (Rancho Grande Park)
Tuesday: Tabata at RGP
Wednesday: TBD
Friday: Tabata at RGP
            Barre at Rotary Bandstand

Looking forward to spending my mornings with each of you.  If you are looking for accountability, have changed/added health or fitness goals, or have hit a plateau let me know and I'd love to help you break through.

In the love of health and fitness,

Danielle

April 28th-May 2nd

Good-morning from Miami!  

This place is gorgeous (demographically and geographically) and HUMID!!!  My curls may look amazing, but I am sweaty. :)  Just like Seattle---no excuses.  You just run, walk, cycle, etc in the heat.  You adapt.  Love it!!!

Locations for the week: 
Rancho Grande Park for ALL classes!!!  

Looking to add to your current fitness routine?  Try one of our NEW classes!!!

Tuesday 30 minute Core Express at 9am
A strong Core is essential to our daily activities as well as our fitness routines.  Come out for a 30 minute workout specifically focused on your Core.
$20 for the next 4 weeks (4 people minimum)
Please RSVP by Monday at 5pm
                   
Friday 45 minutes Barre Class at 9am
It may look like Ballet…but it's not.  Simply inspired by ballet, incorporating a barre and exercise equipment such as mini-balls and small weights to sculpt, slim and stretch your body.  No impact!
$40 for the next 4 weeks (4 people minimum) Please RSVP Thursday at 5pm.
*Meets at the rotary bandstand in AG.

**If you have not paid please bring your payment on Monday to class.

Enjoy your weekend and I'll see ya at the park on Monday!

New Session April 21st-May 23rd

Happy Sunday to you ALL!  

I just got back from a trip to Seattle and had the best time visiting my brother and sister-in-law.  I LOVE Seattle.  They are so dedicated to fitness up there.  Rain or shine, I saw people out riding bikes, running, playing soccer, taking their dogs for a walk, etc.  So motivating!!!  

New 5 week session begins Monday April 21st.  A little change up this week due to a trip I am taking at the end of the week! Tabata classes will be held Monday and Tuesday this week ONLY! Monday 545 Circuit class is canceled and replaced with the 6am Tabata. 

Here is the schedule and location for this first week: 

Monday 6am TABATA @ Rancho Grande Park (RGP) 

              9am is normal--Circuits @ RGP 

Tuesday 6am TABATA @RGP

              9am Core Express (dependent on class #'s) @RGP 

Wednesday 9am Cardio @RGP

Friday NO TABATA (It's on Wednesday this week ONLY) 

           NO EXPRESS  

If you have any questions----please ask me! Otherwise, see ya at RGP! 

Last week of our 8 weeks!

Good evening, FIT AND FAB friends!!  
We have one more week and then Spring Break, here we come!!! Weight Loss Challengers, I know you are all ready for it.

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)

LAST and FINAL weigh-in!  Text/email me your weight and pay your final infractions!  I am so excited to announce the winner (though you are ALL winners---you've done awesome!).       

LOCATIONS: 

Monday for Circuits: Rancho Grande Park 

Tuesday: Rancho Grande Park 

Wednesday: Wilmar Stairs 

Friday: Tabata-AGHS Track

          Express-Rancho Grande Park 

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! 

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! 

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!!

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!

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! 

Week 2 Locations

Week 2 Review!

Monday
545am and 9am Circuits.
--One hour long with a focus on strength (with a little cardio thrown in for fun).

Tuesday
6am Tabata
--45 minute High Intensity Intervals  (Work for 20s with a 10s rest).
9am Express
--30 minutes focused on ONE group (Ex: Core, Shoulders, glutes, etc)

Wednesday
9am Cardio
--One hour long class with a high emphasis on Cardio (hills, jump ropes, stairs, etc)

Friday
6am Tabata
--Read above!
9am Express
--Read above!

Locations this week are ALL park!  See ya there!

Starting our new session!

A week off does a body and mind good!  Ready to get back at it full force until Spring Break---8 weeks long.  This will be a great time to really develop a workout rhythm and healthy habits.  

Our classes offered this session: 

Circuit 
Mondays 5:45am or 9am 
Description:  Increase strength and muscular endurance. An exercise "circuit" is one completion of all prescribed exercises. When one circuit is complete, begin the first exercise again for the next circuit.  Quick transition times to the next exercise.  Each week the circuits will be different with emphasis or focus on different body regions, time, reps, etc.  

High Cardio 
Wednesdays 9am 
Description: A sustained amount of physical activity.  Can vary from high intensity interval training, hills, sprints, prepared course, jump roping,  kickboxing, etc.  Main focus is on raising heart rate and oxygen consumption levels for a determined amount of time.  

Tabata 
Tuesday and Fridays 6am
Description: an enhanced form of interval training, an exercise strategy alternating periods of short intense anaerobic exercise with less-intense recovery periods. Tabata classes are 45 minutes long with a specific work time of 4 minutes (20sec work,10sec rest). These short, intense workouts provide improved athletic capacity and condition, improved glucose metabolism, and improved fat burning.  Fun, fast workouts! Capacity 8

Coming soon:  
Express Workouts
30 minute quick workouts with a specific target.  Ranges from a single body area (Core training) to an extra Cardio workout.  

LOCATIONS for 2/17 - 2/21 
Rancho Grande Park for ALL classes!

See you at the Park!  

Week 5

Week 5---Final week of our first 2014 session!

Focus: Sodium Intake
--We consume far too much sodium in our diets.  A lot due to processed/packaged foods.  Check out this information on the CDC's website to see how much sodium you should actually be consuming.   Interestingly, look at how much our body needs to function vs. how much an average American consumes.  There is a huge difference! READ THOSE LABELS!
http://www.cdc.gov/features/dssodium/


Locations:

Monday:
545, 9am, and Buggy---Rancho Grande Park for our last round of CIRCUITS!   5 weeks and huge improvements-You guys ROCK!

Tuesday:
Tabata 6am at Rancho

Wednesday: 
545-?? (let's talk Monday)
9am and Buggy @ Rancho for some Cardio!

Friday: 
Tabata 6am at Rancho

This is our last week of the session…let's make it count! Missed a class or two, join another class for make-ups!

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! 

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!

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

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