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!