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Blessed and Active ...TRI TIA =-) Personal Trainer and Life Coach

Welcome! Hi I'm Tia a Certified Personal Trainer, Lifestyle & Weight Management Coach, CPR and First Aid+ Instructor.

I choose what to do, not do, eat , not eat, work out, not work out. BUT I don't get to choose the consequences for my actions!
Neither do you =)

Settle with the Past! Engage in the Present!Believe in the Future!

Visit me at my blog spot: topbody-fitness.com

Visit my Spark IdeaFit page:
...
Welcome! Hi I'm Tia a Certified Personal Trainer, Lifestyle & Weight Management Coach, CPR and First Aid+ Instructor.

I choose what to do, not do, eat , not eat, work out, not work out. BUT I don't get to choose the consequences for my actions!
Neither do you =)

Settle with the Past! Engage in the Present!Believe in the Future!

Visit me at my blog spot: topbody-fitness.com

Visit my Spark IdeaFit page:
http://sparkpeople.ideafit.com/profile/t
ia-hurt?utm_source=FitnessConnect%20on
%20SparkPeople%20February&utm_medium=e
mail&utm_campaign=

I choose to be active!
I choose to live life and not watch it go by!
I choose not to be lazy!
With out God I would choose wrong.

"You" are one thing you have control over! Make it work for you!
SO...Stop making excuses. It won't help. The end result is the same. Poor health! JUST DO IT! =)

Visit me at my blog spot:
http://coachhurt.blogspot.com/

If you have time to watch TV, go to the movies, talk on the phone, and go shopping then you have time to work out!
If you can't do an hour then do 30 minutes. If you can't do 30
minutes then do 10 minutes. JUST DO IT! MAKE IT WORK!!!
Someone busier than you is running right now =)

=====================*==================
I am a PartTime Certified Personal Trainer.
I have a full time job that is over 46 hours a week.
I am a life coach for 10+ hours a week
I work out/ exercise in the range of 480 minutes (8 hours) up to 650+ minutes (10+ hours) a week.
I also have church, family, team sports, SparkPeople =-), and house hold commitments. Just to name the major ones.

If I can get it all in and still watch my favorite TV shows you can to! YOU CAN DO IT! Don't think about it, just do it!
========================================
=
I am on my second round of New Rules of Lifting for Women, HalfMarathon Training and my own Triathlon training programs.
I did my 2nd round of P90X 11/7/09- 2/5/10
I did ChaLean Extreme from 7/7/09-10/23/09
I Finished New Rules For Lifting for Women (NROL4W) 06/25/09.
I continue to do my own Triathlon program the entire year. I am training for Sprints and Olympic distances currently.

=====================*==================
I am blessed with my best friend as my husband and work out buddy, BIKEFITJOE=). Who has lost over 45 lbs since doing P90X!
He also did his first Triathlon along with me.
=====================*==================
80% of weight loss has to do with nutrition,
20% exercise, 10% genetics. So, whata' eatin'?
=====================*==================
TOOLS I USED TO GET AND STAY HEALTHY:

1. HEART RATE (HR) MONITOR is a very important tool to let you know if you are reaching your Heart Rate (HR) goals

2. Knowing my Max Heart Rate Goals and Getting there!
My Max Heart Rate it 184
60%-75% ....132-151
75%-85% ....151-163
85%-90% ....164-171
90%-100%....171-184
www.bodyforlife2.com/max_heart_rate.htm

3. KNOWING HOW MANY CALORIES MY BODY NEEDS A DAY
Try to stick with 40/30/30
(these web-sites are the best for all info needed)
www.webmd.com/diet/calc-bmi-plus ......www.ahealthyme.com/CalNeed.do

To take off 1 pound you need to create a "deficit" of 3500 calories or 500 calories per day.
Formula for doing that is....
BMR (1439)+ Cal Burned = Total Calories (TC) burned that day
Calories Consumed - Total Calories (TC) = Cal Deficit Hopefully or Surplus
****
BUT STOP! You might not need to lose weight at all!
Many people are so concerned with how much they weigh that they sacrifice health for it. You need to eat for energy!

**It takes 454 grams of protein to create 1 lb of muscle tissue.
**According to "The New Rules of Lifting formen"
We need to eat the right kinds of foods to build muscle and have enough energy to keep working out.

4. Know your Body Mass Index (BMI) I am 21.6 This should continue to improve or stay the same if you are in the correct range.
www.webmd.com/diet/calc-bmi-

5. Knowing your Basal Metabolic Rate mine is 1438 kcal a day

This web site is great for showing how many calories burned per activity. It is pretty accurate. I tested it next to my Polar HR monitor and it showed very similar.

=======================*================
I EAT FOR H.E.N. (hunger, energy, and nutrition). If you are going to eat something ask yourself 1. Am I really hungry? 2. Will it provide me with energy? 3. Is this nutritious? Then eat!

Bible in Basic English~Exodus 16:16
This is what the Lord has said, Let every man take up as much as he has need of; at the rate of one omer for every person, let every man take as much as is needed for his family.
=======================*================
"Are you going to be a wimp or strong today?"

When I take care of myself then I show my family that I am of value and set an example for my children to follow.

I don't believe there is a problem that doesn't have a solution!

I did my very first Triathlon on June 13, 2009! TRI Jesus Triathlon.
Many are following.
=========================*==============
GOD IS VERY GOOD TO ME and I WANT TO IMPROVE MY LIFE, SPIRITUALLY AND OVER ALL HEALTH FOR HIS GLORY!
I CAN DO ALL THINGS THROUGH CHRIST JESUS WHO STRENGTHENS ME! HE LIVES WITH IN ME!

* I DON'T DO DIET it is a lifestyle!
* read more about this on my blog's 12/08-1/09 & 8/09-9/09.
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Profile

Member Since: 10/6/2008

SparkPoints: 91,588

Fitness Minutes: 141,768

My Goals:
Enjoy a long healthy lifestyle!




My Program:
ACTION PLAN:
Eating 90% clean meals


Personal Information:
Tia
I live in IL
I'm Blessed with my best friend and work out partner as my husband, Joe.
I have wonderful loving children.
I have the greatest family!



Other Information:
Age: 40
Height: 5' 7.5"
Weight: 135-140 Seriously It changes daily! =)

Activities: Running,Cycling, Swimming, Volleyball, Softball, Tennis, Hiking, Paintball, Basketball



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Member Comments:
ETGRIP
4/26/2014 11:51:20 AM

Looking great - I gotta hit the pavement and be more accountable.



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TXHRT4U
4/7/2014 7:47:52 PM

emoticon Hey my friend!!!

......oooO................ I walked over here
.....(....)................... to wish you
......)../....Oooo.......a wonderful day and
.....(_/.....(....).......... a blessed week!
................\..)..........
.................\_).......

......oooO................
.....(....).................
......)../....Oooo......
.....(_/.....(....)....... P90X3 "Extreme" Fitness-Team Leader
................\..)........13.1 miles...Cause I'm Only Half Crazy-Team Leader
.................\_)......



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SHELLYCHAWLA
2/5/2014 11:16:19 AM

Thanks for your comment .Just getting back .Have a jog routine tommorow.Looking forward to it.



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SHELLYCHAWLA
2/5/2014 10:54:10 AM

Hi Wanted to say wonderful fitness minutes u have.happy exercising.



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JYANTKILR
1/5/2014 10:35:28 PM

Hey Coach, swung by to see if I could get my athletic juices flowing again. 3 years? Time flies. Looks like your doing well and I as well. Now if I can walk with this inspiration.

Peace Jyant



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