FEBRUARY TIFF-FIT SESSION

TIFF-FIT BOOT CAMP & Training

FEBRUARY SESSION
FEB. 4 - MAR. 1 

Boot Camp located in Greatwood - Sugar Land

WEEKLY - Nutritional Guidance

LOSE - Inches & Body Fat

GAIN - Strength & Tone

Accountability

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 small group training (Greatwood Training Center gym)

              6:00 am small group training (Greatwood Training Center gym)
              8:00 am small 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 small group training (Greatwood Training Center)
                8:00 am small 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--7:30 am (Sugar Land Memorial Park and Macy's or Town Center parking garage, alternating weeks)

**Two Saturday classes a month will be held as makeups or extra classes.

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 per 4 week session.)

• BOOT CAMP ONLY--
• 2x/week: $120
• 3x/week: $150

• Pay with cash and receive discounted price.
• 2x/week: $110
• 3x/week: $135

• TRAINING ONLY--must have gym membership
• 2x/week: $130 (cash $120)

• 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: 
• $204 non-GTC member (cash-$185)
• $180 GTC member (cash-$165)

• 2x/week Boot Camp, 1x/week strength training: 
• $192 non-GTC member (cash-$175)
• $180 GTC member (cash-$165)

• 2x/week Boot Camp, 2x/week strength training:
• $264 non-GTC member (cash-$235)
• $240 GTC member (cash-$215)

• 3x/week Boot Camp, 1x/week strength training:
• $222 non-GTC member (cash-$200)
• $210 GTC member (cash-$190)

• 3x/week Boot Camp, 2x/week strength training:
• $294 non-GTC member (cash-$265)
• $270 GTC member (cash-$245)

• 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. 

How to Set SMART Goals

‘SMART’ is an acronym for 5 characteristics that help you set well-defined goals:

• Specific
• Measurable
• Achievable
• Realistic Relevant
• Time-Framed

Say your goal is ‘To lose weight’. Here’s how to make it SMART…

Step 1: Make it Specific

‘To lose weight’ is vague. What exactly do you want your weight loss to look like?

• Specific: I’ll fit into my black skinny jeans
• It helps if: You can picture it clearly

Step 2: Make it Measurable

How precisely will you know when you’ve reached your goal? What’s at the finish line?

• Measurable: My black skinny jeans will zip up all the way
• It helps if: There’s an objective, defined point

Step 3: Make it Achievable

Here you run a reality check. Are you prepared to make the commitment your goal will take? If the skinny jeans are 12 sizes away, are you willing to dramatically alter your life? Is there a more achievable target you are willing to to work for?

• Achievable: My black skinny blue bootleg jeans will zip up all the way
• It helps if: Your goal and your commitment level are well matched

Step 4: Make it Realistic Relevant

Some people use Realistic here, but Achievable covers that territory. Instead, you make your goal Relevant to your life and other priorities. If it’s a ‘should’ inherited from someone else or out-of-date thinking, ditch or revise it.

For instance, if a weight-loss buddy thinks your goal should be to finish a marathon but you loathe running, competition and the outdoors, choose something else. Make it relevant to you or you’ll run out of steam early on.

• Relevant: My black skinny blue bootleg jeans will zip up all the way – which is relevant to my goals of being healthy and looking my best
• It helps if: You aren’t fighting with yourself to reach your objective

Step 5: Make it Time-Framed

What’s a reasonable date for achieving your goal? Strike a balance between being so ambitious you never expect to succeed and aiming so low you lack incentive to try. You can tweak the date as you make progress.

• Time-Framed: My black skinny blue bootleg jeans will zip up all the way – which is relevant to my goals of being healthy and looking my best – by September 2013.
• It helps if: The time frame is close enough to energize you (sometimes you need a series of sub–goals)

Optimize your chance of goal success: Bonus Steps

To really boost your likelihood of reaching that outcome, here are some extra questions to ask yourself during goal-setting activities. These move you from planning and strategizing to action.

1. What resources do you need?

Make a list of all the things, people and information you need to achieve your objective. For instance:

• Ask Tiff to be my goal buddy
• Buy comfortable running/cross training shoes
• Stick with Tiff-Fit 
• Get some motivation pics and sayings

2. What needs to be scheduled in your diary?

Most goals need time and activities – make sure you have these allocated in your diary. For instance:

• Schedule 3 x 50-minute boot camps per week
• Schedule 2 x extra cardio or strength training per week
• Schedule menu planning
• Schedule menu shopping

3. What milestones are important along the way?

It helps keep up your motivation if you mark your progress along the way with rewards. Start by deciding which milestones to reward. For instance:

• Jeans go over my knees
• Jeans go over my hips
• Jeans zip up with effort
• Jeans zip up comfortably (final)

4. What rewards will you give yourself for reaching those milestones?

Next, choose your rewards. For instance:

• Jeans go over my knees – Get a manicure
• Jeans go over my hips – Get a pedicure
• Jeans zip up with effort – Get a facial
• Jeans zip up comfortably – Get a full-body massage

Follow these steps and you’ll be well on your way to achieving your goal.

7 Ways To Make Your Resolutions Stick

The new year is here! 2012 has flipped over to 2013, and perhaps your mind has turned to the goals that you failed to achieve in 2012 and those you wish to achieve in 2013. This is a valuable time and must not be squandered. This kind of focus and desire for change may not return until another year has passed you by.

At this time of year millions of people are thinking about their life and planning ways to improve it. They’re making resolutions, promises to themselves that they will be better, look hotter, fulfill aspirations. Alas, many of them will fail; worse, many will not even begin trying. As is often the case, resolutions don’t stick but crumble away, leaving just the faintest trace of the powerful desire that was once there.

To give your resolutions that extra bit of “stickiness” try the following tips. I hope that they will help you to achieve all your goals for the coming year.

1. Write Them Down

Goals are fleeting; they fly away unless you hold on to them and tether them in your mind. The way to do that is with a list. Writing down your resolutions seems pointless: don’t you already know your resolutions? The answer is that you do know them . . . now. You may not remember them next week as life and all its demands swamp you with obligations and chores. The next time you may think about your goals will be in April and three months will have been wasted.

Once you write your resolutions down they’ll become more concrete. They will gain weight and will not be as fleeting. If you hang this list of resolutions at strategic positions around your home where you’re likely to come across them often, you will have a constant reminder of your goals and will be more likely to achieve them.

2. Share With Someone and Be Accountable

Being accountable to yourself is nice but no one is able to fool you better than you. You know which excuses work on you and which don’t; you have total and intimate knowledge of how to convince yourself to not pursue your goals as hard as you need to. You will not be able to fool other people quite as easily. You won’t want to: failing in front of other people is never nice. It makes you feel lousy.

This is why you should find someone close to you with whom to share your resolutions. You may also turn them into your accountability buddy who will administer some sort of punishment (nothing physical, of course, a donation to charity of money you don’t want to part with is a good idea) when you fail to work toward the fulfillment of your goals. This will force you to strive harder to achieve your goals.

3. Make Definite Goals

What are your goals? Are they abstract and obscure or clear and definite? A goal which is not definite is like smoke: it is hard to grasp, easy to disregard and it quickly evaporates to nothing. You need to be able to sink your teeth in to your goals. They must have substance.

For instance, wanting to “lose weight” is an obscure goal. It’s a general desire, but not definite. Wanting to lose 10 pounds is something else. You have a goal that you can measure, that you can judge progress on. These kind of resolutions tend to stick and produce more motivation.

4. Break them Down

Some goals are too big. They can’t be swallowed in one gulp. For instance, let’s say that your goal is to lose 100 pounds. Is this too big to tackle all at once? I think so. It seems daunting, frightening, next-to-impossible to achieve. It’s the sort of goal that will inject you with hesitation, lack of confidence, and paralysis.

When you have this kind of goal you need to break it down to smaller, less daunting milestones. For instance, lose 5 pounds twenty times and you will make it to a hundred. Taking small bites off your big goal is easier than swallowing it all at once.

5. Create a List of Action Steps That Will Lead to Achievement

You have an end goal. That’s awesome. Now you need to know how to get to it. Is it going to be done in one step? If this is a real goal it will probably take a bit more. You need a plan, a sequence of action steps that you can follow, something that will prevent you from getting lost along the way. This list must be written, clear, and the action steps need to be those which you can act upon quickly.

6. Start immediately

This is pretty straightforward. The resolutions you make are strongest at their inception. Waiting will make them weaker and diluted. Get started immediately. It’s the only way to achieve real success.

7. Be happy with an 80% success rate

Failure is a fluid term. It’s not black or white. For instance, say you want to lose 100 pounds in 2013 and you end up losing 80. Is that success or failure? I believe that it’s a great success because you’ve improved your life tremendously. You’ve taken a big chunk out of your total goal.

If you’re willing to be happy with an 80% success rate you won’t let any of the setbacks that are bound to happen derail you. You will keep going strong throughout the year. This can be the difference between a near perfect success and a complete failure.