2012 Holiday Session

TIFF-FIT BOOT CAMP & Training

HOLIDAY SESSION
NOV. 8 - DEC. 21 

Boot Camp located in Greatwood - Sugar Land

WEEKLY - Nutritional Guidance

LOSE - Inches & Body Fat

GAIN - Strength & Tone

Accountability

This is a 6 week session.
We WILL have classes Mon. - Wed. of Thanksgiving.

Class Times:

Monday--5:00 am boot camp (parking lot @ Greatwood Training Center)

             6:00 am boot camp (parking lot @ Greatwood Training Center)

             8:00 am boot camp (Sugar Land Memorial Park)

Tuesday--5:00 am group training (Greatwood Training Center gym)

              6:00 am group training (Greatwood Training Center gym)
              8:00 am group training (Greatwood Training Center gym)

            

Wednesday--5:00 am boot camp (parking lot @ Greatwood Training Center)

                   6:00 am boot camp (parking lot @ Greatwood Training Center)

                   8:00 am boot camp (Sugar Land Memorial Park)


Thursday--5:00 am group training (Greatwood Training Center)
                8:00 am group training (Greatwood Training Center)

Friday--5:00 am boot camp (parking lot @ Greatwood Training Center)

            6:00 am boot camp (parking lot @ Greatwood Training Center)

            8:00 am boot camp (Sugar Land Memorial Park)


**Saturday--7:00 am (Sugar Land Memorial Park & Macy's or Town Center parking garage, alternating weeks)

**WIll not be held every Saturday of this session.

Can start anytime -- will pro-rate session

If you have travel plans, no worries! You can still join us at a pro-rated price. Contact me to discuss. 

• Cash, check, or credit card accepted. 
• Payment due by first class of the session. 
• Checks made out to Tiffany Nuno.

Payment options: (Pricing is for the entire 6 week session.)

• BOOT CAMP ONLY--
• 2x/week: $180
• 3x/week: $225

• Pay with cash and receive discounted price.
• 2x/week: $160
• 3x/week: $205

• BOOT CAMP WITH TRAINING--Many options to choose from! Ask me about gym membership! Cash discount available! First price listed is for check payment.

• 1x/week Boot Camp, 2x/week strength training: 
• $306 non-GTC member (cash-$275)
• $270 GTC member (cash-$245)

• 2x/week Boot Camp, 1x/week strength training: 
• $288 non-GTC member (cash-$260)
• $270 GTC member (cash-$245)

• 2x/week Boot Camp, 2x/week strength training:
• $396 non-GTC member (cash-$355)
• $360 GTC member (cash-$325

• 3x/week Boot Camp, 1x/week strength training:
• $333 non-GTC member (cash-$300)
• $315 GTC member (cash-$285)

• 3x/week Boot Camp, 2x/week strength training:
• $441 non-GTC member (cash-$395)
• $405 GTC member (cash-$365)

• Other PAYMENT OPTIONS--

1. Paypal (small fee applied) Check the top of the website for this payment method.
2. Pay via credit card on site.

What you can expect from Tiff-Fit:

Physical fitness assessment

Workouts catered to your fitness level

Cardiovascular endurance

Strength training

Speed and Agility

Circuit training

Core Strengthening

Plyometrics

Body fat percentage testing (upon request)

You will need:

• Yoga Mat (thicker is better)
• Dumbbells (one or two pairs ranging from 5-10 pounds)
• Workout gloves
• Jumprope
• Water,water, water 
• Towel 
• Appropriate clothing for weather
• A Great Attitude!

Come join us! I promise you'll get hooked!

Sign up today! If there is an interest for a different time or location please let me know. If there are enough requests for a particular time or area I will start another camp to accommodate your fitness needs and schedule. 

3 Steps to Revolutionize Your Diet

Everyone you talk to has some advice for you when it comes to weight loss. You may hear things like: “low carb is the way to go,” or “you need to exercise in order to burn fat.”

While these two statements may be true, there are plenty of other things that you need to consider if you want to be successful at losing weight and keeping it off. There are some simple keys that you need to understand first, before you can engage in a weight-loss program.

First, let's talk dieting. The fact is dieting is a short-term change that could stimulate weight loss. More importantly, however, you need to make small steps and changes to your lifestyle that will stimulate weight loss and improve diet, physical activity, or stress relief aspects in your life.  This is simply called lifestyle changes.

Secondly,  more diet or weight-loss plans out on the market may ask you to cut calories to low levels, and restrict more nutritious foods that could boost weight loss. This could just be bad advice and stimulate overall weight gain. In order for you to prime your body for ultimate weight loss, there are three key components that you need to include in your program in order to be successful.

If you have tried one of the hundreds of diets on the market, then you know the concept of calories, fat, and carbohydrate restriction. Granted, these practices may stimulate weight loss, however, they may not be the best choices for overall weight-loss maintenance.

In fact, coming off some of these plans may lead to increased weight gain (sometimes more than you lost), fatigue, and other health-related issues.

However, if you incorporate these three changes to your overall diet plan, then you may lose more weight and keep your slim, sexy body for a much longer period of time.

The Top Three Diet Makeover Tips

Makeover Tip #1:  Drink, Drink, Drink (water and green tea)

One common mistake made by most dieters falls in the liquid category. Most people opt for a diet soda, fruit juice, or soda for the caffeine and the pick-me-up that it provides. However, what most people do not know is that soda, in and of itself, has the same amount of calories in a 12 oz. can as a tall glass of juice (around 150 calories). Plus, the majority of those calories come from sugar, therefore making you crave more carbohydrates throughout the day.

Think diet soda is a better option?  Face value, diet soda seems like a good option: low or zero calories and artificial sweeteners designed to give it that nice sweet kick. Here is the problem: artificial sweeteners have been shown to increase insulin levels in your body, which could lead to fatigue and cravings (nutrient-dense, high-calorie carbohydrates) which could spell trouble for your waistline.

Opt for water or green tea as your beverage of choice. Water has zero calories, hydrates you more effectively, and fills you up throughout the day.  This means you could eat less, due to the increased liquid in your stomach.

Green tea, on the other hand, is full of antioxidants and nutrients that have been shown effective at boosting weight loss.

The best advice is to switch out your soda or diet soda with a cool glass of water or a cup of green tea to boost your fat-burning potential.

Makeover Tip #2: Start Your Day the Right Way

A good majority of dieters feel that avoiding certain meals, like for instance breakfast, is one of the best ways to lose weight. However, what they do not understand is that this choice is wrong and could end up resulting in weight gain.

Breakfast, which is the most important meal of the day, is often skipped due to the fear of eating breakfast and feeling hungry all day. The fact is: eating breakfast will boost your metabolism, helping you burn more fat throughout the day. Also, eating breakfast will prevent you from overeating at lunch or beyond.

A healthy breakfast to eat: include complex carbohydrates (like a whole wheat bagel, slice of sprouted grain bread, or oatmeal), high-quality proteins (eggs), essential fats (flaxseed, omega-3 fats, or olive oil), and a fruit and vegetable serving. This will keep you full throughout the morning and may promote healthy eating habits throughout the day.

Makeover Tip #3: Eat Fat - The Good Kind of Course

There is a very common misconception in the diet- and weight-loss industry: F-A-T is a bad word. The fact is: Fat is a vital nutrient that could boost your overall weight loss. Long ago, people were warned that excess fat in their diet could lead to heart disease and weight gain.

However, today you know that fat is an important nutrient for many chemical processes and is vital for hormone production. The best fats to have: essential fatty acids, like omega-3 fatty acids, have been shown beneficial to shrinking your waistline. These essential fats, found in olive oil, some nuts, flaxseed and flaxseed oil, and fish and krill oil, are extremely important for the health of the cells in your body. Sprinkle some flaxseed on your salad or oatmeal in the morning, or make your own heart-healthy olive oil-based salad dressing in order to boost your intake of essential fatty acids and weight loss.

As simple as these diet makeover tips are, many people avoid these common steps, which could slow or halt their weight loss. Including these makeover tips could boost your metabolism, shred fat, and leave you feeling lean and fit for years to come.

Eating Healthy When Eating Out

More and more people are eating out. If you are one of them, you can still eat well, if you make the right choices. Here's a checklist to make sure you eat healthy - anywhere.

• As a beverage choice, ask for water or order fat-free or low-fat milk, unsweetened tea, or other drinks without added sugars.
• Watch alcohol consumption. It adds "empty" calories and can be dehydrating. If you choose to drink, remember that spritzers and light beers are the best choices.
• Ask for whole wheat bread for sandwiches.
• Start your meal with a salad packed with veggies to help control hunger and feel satisfied sooner.
• Ask for salad dressing to be served on the side. Then use only as much as you want.
• Choose main dishes that include vegetables, such as stir fries, kebobs, or pasta with a tomato sauce.
• Order steamed, grilled, or broiled dishes instead of those that are fried or sautéed.
• Choose a "small" or "medium" portion. This includes main dishes, side dishes, and beverages.
• Order an item from the menu instead heading for the "all-you-can-eat" buffet.
• If main portions at a restaurant are larger than you want, try one of these strategies to keep from overeating: Order an appetizer or side dish instead of an entrée; Share a main dish with a friend; when you've eaten enough, leave the rest; When your food arrives, ask for a box to take half home and only eat half.
• To keep your meal moderate in calories, fat, and sugars: Ask for salad dressing to be served "on the side"; Order foods that do not have creamy sauces or gravies; Add little or no butter to your food; Choose fruits for dessert.
• On long commutes or shopping trips, pack some fresh fruit, cut-up vegetables, low-fat string cheese sticks, or a handful of unsalted nuts to help you avoid stopping for sweet or fatty snacks.

Check out the link below for more information on portion control and how to make healthy choices when eating out. It's got a great slide show with excellent images and tips.

http://www.medicinenet.com/healthy_eating_pictures_slideshow_portion_control/article.htm