March Tiff-Fit Session

It's about 12 weeks until Memorial Day and the kickoff of summer 2013!

What are you doing to get ready for swim suit season?! Come get bikini/beach bod ready with 

Tiff-Fit! 

One hour of fat melting/lean muscle building total body workout!

Beginner or advance, you will come out feeling stronger, empowered and motivated!

Fat blasting cardio work-outs | Cross training | High intensity/low impact workouts

TIFF-FIT BOOT CAMP & Training

MARCH SESSION
MAR. 4 - APRIL 6

(no classes week of Spring Break 3/11 - 3/15)

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. 

Protein sources

If you’re looking to transform your body, then protein is perhaps the most important macronutrient you could ever have on your side. It’s the macro with the highest thermic effect of feeding (i.e. you burn calories by eating it), it helps you regulate insulin by causing the secretion of insulin’s antagonist, glucagon, and it provides the vital building blocks for building muscle and recovery.

BUT, it’s also typically the most expensive macronutrient, and THAT’S the problem. Check out the 5 DIRT CHEAP protein sources below:

#1 – Eggs. A dozen eggs provides 72 grams of protein for about $1.69. At that rate you can even go Organic and have an extremely inexpensive meal.

#2 – Whey. At anywhere from 50 cents to $1 for 20 grams you just can’t go wrong. One of the purest, most bioavailable protein sources available.

#3 – Beans and Lentils. A can of beans or lentils packs about 45 grams of protein (and fiber!) for about a buck!

#4 – Cottage Cheese. 48 grams of protein ready to eat out of the container for $1.69 – not too bad!

#5 – Tuna. Perhaps the cheapest of all lean protein sources, a can of tuna yields approximately 42 grams of protein for just under $1.

Getting your daily protein requirements (I recommend about 1 gram per pound of lean body mass daily) doesn’t have to be cost prohibitive by any means; in fact, it can be DIRT CHEAP by getting a good portion of your daily protein from the above sources.

Five Sensible Tips to Fat Loss

Forget about the all the fad diets or cutting way back on your calories.

What you need are some sensible FAT loss tips!

Tips that won’t drive you crazy with food cravings...

Or starve you day in and day out!

What you don’t need are tips that tell you what you should eat and when you should eat it.

Fat loss shouldn’t be that hard!

In fact, these five TIPS – may lead to you losing weight, keeping if off, and looking sexy (or manly!) while you do it!

Five Sensible Tips to Fat Loss

If you’re looking for tips on how to cut your calories, or a silver bullet to weight loss –then you have come to the wrong place.

Think about this: it took you a long time – weeks, months, or even years – to put the weight on.

What makes you think the weight is going to come off fast – or that it’s safe for the weight to come off fast?

The faster the fat loss, the more likely you are losing water weight and protein stores – which may lead to short-term fat loss, but may disrupt your long-term results.

These five tips listed below are sensible weight loss tips that will help you shed years of unwanted fat stores…
Increase your energy levels…

And give you the “look” of a lean, mean, fat-fighting machine!

The Five Tips to Sensible Fat Loss
1. Learn More about FAT
No, this tip has nothing to do with the FAT on your body!

It has everything to do with the fat you eat – or avoid.

Simply put, your body needs fat.  And the fats that you have heard so much bad talk about – well, your body needs them as well.

There are four different types of fat – polyunsaturated, monounsaturated, saturated, and trans-fats.

You’ve probably heard that saturated fat is bad for you – but this may be bad advice.

In fact, your body needs a certain level of saturated fat in order to maintain the health of your cells and produce hormones.

Now, two of the other three fats – poly and monounsaturated fats – are important fats for your body to have.

They are necessary for the health of your cells (yes, just like saturated fats are), but more importantly, they can help you burn FAT.

Yes, I know that sounds strange, but good dietary fats – like what’s found in olive oil, coconuts, flaxseed, and fish – have been shown in studies to burn FAT!

What about those trans-fats?  Well you should avoid these fats like the plague!  Trans-fats have been shown to increase inflammation, accelerate heart disease development, and other nasty things in your body.

So the take home message: in order to burn fat, you need certain amounts of GOOD dietary fats!

2. Get Moving – NO Sitting Around
Studies show people who sit for long periods of time, are at a higher risk of becoming overweight, dying earlier, and erasing the results of their exercise program.

If you’re a person who works out, then goes to the office and SITS most of the day, you may be doing more harm than good to your body.

What you should do is talk while standing, or walk the message over to the person instead of emailing it to them!

Also, build 2 or 3 small 10-minute walking breaks into your day in order to keep your weight loss on track, and keep yourself healthy in the process.

3. Hit the Weights
Studies show that lifting weights may be able to boost your total calorie burn throughout the day!

So you should aim to do strength training at least THREE days per week!

Strength training helps to strengthen and tone muscles – and not build BIGGER muscles (unless your program is designed for that) – which may help you boost your metabolic rate.

And besides all that, you will look good doing it!  Strength training – in combination with a good interval training program – may boost fat loss and give you more defined, chiseled muscles.

4. Discover what Fat Loss is All About
Instead of sitting there looking for the best ways to burn fat, you should educate yourself on what weight loss is really all about.

You should have a good understanding of things like calories, healthy fats, or starvation-type diets – which may help you to separate the good from the bad of each individual diet plan.

Plus, it will open your eyes to see how magnificent your body is at burning fat - when given the right tools, foods, and calories.

Now, it won’t happen right away – all good weight loss programs take time – but this step may educate you on the right things to do for your body.

5. Eat Sensibly – with Correct PORTIONS
Yes, you love food!  But that doesn’t mean you need to have heaping portions of carbs and sweets.

One of the biggest issues when it comes to weight loss is something called portion distortion.

Most people feel that their portions are small enough to encourage weight loss.

However, what those same people don’t see, is that their portions are way too LARGE, which could be contributing plenty of extra, unwanted calories to their meal.

And this may lead to overeating and to ever expanding pouches around your waist, hips, butt, or thighs!

If you’re going to be successful with your FAT loss program, you need to make sure you have the right portion of foods – typically a three to six ounce serving of protein, a small fist-sized portion for complex carbs, and the rest of your plate fruits and vegetables.

This may promote greater FAT loss and calorie burn, plus supply your body with the right amount of nutrients it needs to thrive!

Sensible Weight Loss is Where It’s At
These five tips are sensible and may help you burn extra fat, which is perfect for the upcoming new year!

Trying these five tips may skyrocket your fat loss – leaving you happier, healthier, and skinnier than ever before.