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TIFF-FIT BOOT CAMP

APRIL 9 - MAY 24

Boot Camp located in Greatwood - Sugar Land

WEEKLY - Nutritional Guidance

LOSE - Inches & Body Fat

GAIN - Strength & Tone

Accountability

This is a 7 week session.

Session ends Thursday before Memorial Day weekend.

Class Times:

Mon - Wed - Thurs - Sat :

weekdays: 5:00 am, 6:00 am & 8:00 am

Saturdays: 7:00 am

*5:00 & 6:00 classes located in Greatwood Training Center parking lot

**8:00 class located at Sugar Land Memorial Park (on University)

***Saturday classes held at Sugar Land Memorial Park & Town Center & MACY'S parking garage.

2x's week (14 classes): $210

3x's week (21 classes): $262.50

4x’s week (27 classes): $324

Can start anytime -- will pro-rate session

The more often you come, the cheaper it is per class!

Cash or check accepted.

• Payment due by first class of the session. Checks made out to Tiffany Nuno.

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

• NEW PAYMENT OPTION--Paypal (small fee applied) Check the top of the website for this payment method.

• CASH payment receives 10% discount.

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.

Easy Weight Loss Tips

• Avoid after-dinner snacks. But if you want to munch on something while watching T.V., eat an apple.

• Eat slowly and allow your stomach time to signal to your brain that you are getting full.

• Most fruits and vegetables are naturally low in fat and calories; substituting them for high-calorie foods can be a calorie-reducing strategy.

• Cut back on sugary drinks. The average 12-ounce can of soda has more than 100 calories and 10 teaspoons of sugar.

• Limit foods high in cholesterol, such as liver and other organ meats, egg yolks, and full-fat milk and milk products, like whole milk.

• When eating out, eat only half your portion and bring the rest home for later. Or you can share an entree with another person.

• Add hot spices to your food, as they can stimulate your metabolism and help you burn more calories.

8 Ways to Burn Calories and Fight Fat

These healthy habits may help give your body a calorie-burning boost.

The truth seems to be that the No. 1 way to burn more calories is the old-fashioned way -- by moving more. Now that the spring weather is here and swim suit season is right around the corner, it's time to get out and get moving! Studies indicate that we do tend to eat more during the winter months, with the average person gaining at least 1 to 2 pounds -- and those who are already overweight likely to gain a lot more. Soo...here are eight possible ways to burn more calories and fight fat:

1. Exercise to Burn Calories

The more time spent exercising and the more vigorous the exercise, the more calories will be burned. Obviously, when you exercise, your body burns calories to fuel your activity. But exercise is the gift that keeps on giving. That's because even after your workout has ended, your body is still burning more calories.

2. Do Strength Training to Build Muscle

When you exercise, you use muscle. This helps build muscle mass, and muscle tissue burns more calories -- even when you're at rest -- than body fat. 10 pounds of muscle would burn 50 calories in a day spent at rest, while 10 pounds of fat would burn 20 calories.

The most effective way to increase metabolism and burn more calories is by aerobic exercise and strength training. Both are important.

Strength training becomes especially important as we get older, when our metabolisms tend to slow down. One way to stop this is to add some strength training to your workout at least a couple of times a week. The largest muscles (and therefore the largest calorie burners) are in the thighs, abdomen, chest, and arms.

3. Drink Caffeinated Green or Black Tea

Caffeine is a stimulant, and stimulants tend to increase the calories you burn. One likely reason is that they give you the short-term impression that you have more energy, which could mean you move more. Caffeine may also cause metabolic changes in the body that can result in more calories burned.

Even older studies have suggested that 250 milligrams of caffeine consumed with a meal can increase the calories spent metabolizing the meal by 10%.

Over the past few years, some studies have hinted that green or black tea may have benefits beyond the caffeine they contain. One study noted a reduction in food intake in rats that were given a polyphenol found in green tea. Another study, in humans, concluded green tea had heat-producing and calorie-burning properties beyond what can be explained by caffeine. When 31 healthy young men and women were given three servings of a beverage containing green tea catechins, caffeine, and calcium for three days, their 24-hour energy expenditure increased by 4.6%, according to the research from Lausanne University in Switzerland.

Drinking tea with meals may have another fat-fighting effect. Tea extract may interfere with the body's absorption of carbohydrate when consumed in the same meal, according to a study published in the September 2006 issue of the American Journal of Clinical Nutrition.

While all these possible effects are slight, there is yet another bonus to drinking tea. Having a zero-calorie cup of tea instead of a beverage with calories (like a soda) will certainly reduce the number of calories you take in.

4. Eat Smaller, More Frequent Meals

Every time you eat a meal or snack, your gastrointestinal tract turns on, so to speak, and starts digesting food and absorbing nutrients. It costs calories to fire up the human digestion machine, so it makes sense that the more small meals or snacks you eat through the day, the more calories you'd burn.

5. Don't Skip Breakfast

Evidence supporting a link between skipping breakfast and increased body weight is growing, according to a recent editorial in the Journal of the American Dietetic Association.

Some research has shown that when people skip breakfast, they tend to eat more calories by the end of the day. Other studies have suggested that skipping breakfast is associated with a higher body mass index in teens.

Eating a healthy breakfast certainly makes sense as a lifestyle habit.

6. Eat Low-Fat Dairy

The calcium from low-fat dairy doesn't specifically help burn more calories, but it may do a couple of things to help discourage body fat. Results from a recent Danish study suggest that we might absorb fewer fat calories from a meal when we consume calcium from low-fat dairy.

7. Drink 8 Cups of Water a Day

Just about everything you call on your body to do burns calories, including absorbing and utilizing water while maintaining fluid balance (sometimes by excreting excess).

Drinking almost eight cups of water (2 liters) may help burn nearly 100 extra calories a day. That may not sound like much, but it could add up to 700 calories a week or 2,800 calories a month. And that's by doing something we should do anyway to keep our intestines and kidneys happy, and to help keep us from confusing thirst with hunger.

8. Fidget

Any type of movement requires energy, and fidgeting definitely qualifies as movement. Older studies suggest additional calories can be burned each day with fidgeting.

Simple Fat Loss Rules

Here are 7 simple fat loss rules to help you lose weight and change your body forever!

1. Eat 4-6 small meals day a day instead of the usual 2-3 large meals. Eating frequently will help regulate and boost your metabolism to burn more calories.

2. Consume whole foods that are high in fiber and low in sugar, such as lean protein sources (lean beef, chicken, fish, and whey protein), fruits & vegetables (oranges, apples, strawberries, blueberries, broccoli, peppers, asparagus, carrots, nuts (almonds, cashews, & walnuts), and whole grains.

3. Eat low-glycemic carbohydrates such as vegetables, whole-wheat products and oatmeal instead of refined processed carbohydrates which usually come in a box or a bag.

4. Consume 25-35 grams of fiber per day. Fiber will help satisfy hunger pangs as well as control insulin and blood sugar levels which tend to promote fat storage.

5. Eat some type of lean protein at each meal. Protein helps to satisfy hunger and provide the necessary building blocks to maintain lean body mass while losing body fat.

6. Consume adequate amounts of healthy fat foods such as olive oil, walnuts, almonds, Omega-3 fortified eggs, or other Omega-3 products. Healthy fats are great antioxidants as well as help with brain function and many other essential processes that take place in the body on a daily basis. Essential Fatty Acids, according to clinical studies, could also help prevent certain diseases.

7. Eat 5-10 servings of fruit and vegetables a day to meet your micronutrient needs. Vegetables also contain a good amount of fiber and help to control appetites and curb hunger.

Salt vs. Sugar

As you go about your healthy eating lifestyle, one thing that you might start to debate is which is worse – salty or sugary foods? You’re making sure to watch how much dietary fat you consume and are keeping your calories in check, but if you are going to give in and cheat a little, which foods are the worst to cheat with?

Which foods are going to have the most damage to your weight loss efforts?

Let’s take a look at some of the important things that you need to know with regards to the salt versus sugar debate.

The Sugar Factor

One of the biggest issues with high sugar foods is the fact that they will spike your blood glucose levels, which will only cause your insulin levels to increase. As this occurs and insulin floods into your system, it’s going to cause all those excess calories that you just ate to be taken right up by the body and transported to your body fat stores. This then means that you’ll be storing fat faster than ever and once all the sugar is removed from the blood, you’re going to experience a blood sugar low, which is just going to drive you to eat more calories. This endless cycle will drive up your calorie intake, causing a rapid rate of body fat gain. In addition to that, sugar provides no nutritional value to the body so you won’t be reaping any benefits from having these foods as part of your plan.

The Salt Factor

Moving on, now we come to the salt factor. One big problem with eating salt rich foods is the fact that once you start, it’s hard to stop. Foods that are very salty will trigger cravings so you may end up consuming a much larger number of calories than you otherwise would have.

Salt rich foods are also going to potentially increase your blood pressure, which could set you up for some health problems down the road. In addition to that, high salt foods will cause water retention in the body, so as far as maintaining your lean look goes, they are not going to work in your favor.

The good news is that salt itself doesn’t provide any calories like sugar does, but this doesn’t mean that the foods containing the salt don’t. In many cases salty foods can contain just as many calories and often more fat than a high sugar food would. But salt is not always necessarily a bad thing.

So all in all, there really isn’t one ‘better’ option here. High sugar and high salt foods can both do very serious damage to any well-meaning diet plan and throw you off track entirely. If you want the absolute best results possible, you would be far better off focusing on foods that come in their most natural state possible as then they will be low in salt and sugar naturally.

Changes

We like habits and routines, so much so that we often keep doing the same things even when we know they aren't good for us. (I can't tell you how many times this has happened to me in my life.) Changing bad habits takes time and effort, just as it also takes time to reverse the damage already done to your body and see changes. For a healthy lifestyle, you may be changing a variety of things like:

* What time you get up each morning

* What time you go to bed each night

* How you spend your free time

* How you spend your money

* How you shop, cook, and eat

* How much TV you watch

* What you do with your family and friends

The rewards for making these changes are endless, but it's beginning that's so difficult. What does it take to change your lifestyle and how do you know if you're ready?

You have to want it. And you will have to put forth effort.

Some tips:

1: In order to change your diet, it is going to start at home.

Get rid of almost all of your things like processed foods. Anything that's in a bag or a box--Chips, Crackers, Candy, Meals in boxes etc. Also, always go for fresh fruits and veggies or frozen if you can't get fresh...never canned. They don't have the nutritional value you need and they aren't good for you.

The reason you need to get all the bad food out of your house is that when you get hungry for a snack or want to cook a meal, you will only have healthy foods around so you aren't tempted to make unhealthy meals or have unhealthy snacks. One tip also that might help is allow yourself a cheat meal during the week. If you don't, you're going to want to binge on everything bad when you get the next chance.

2: Eat 5 to 6 small meals a day.

Eating this way will keep your metabolism up, steady your blood sugar levels, and decrease your chance for nutritional deficiencies. Also use portion control. Only put 1 serving on your plate. If you you dish up a plate with more you'll be more likely to eat it. Same thing with if you're eating a snack out of a bag-- If you don't take out one serving (for example--granola or almonds etc.), you will most likely sit there and eat more of it because it's in front of you! So dish out "1" serving then put it away. Don't be worried about going over your servings with veggies as they are super good for you!

3.*Important* Prepare all your food in bulk for the week.

Because when you are in a hurry and hungry or just not feeling in the "cooking mood," you will most likely go for something easy and not healthy. So for example, on Sunday or Monday cook most of your food for the week. Bake 4 to 6 chicken breasts, a few sweet potatoes, cut and bag fresh veggies...like cauliflower, cucumbers, celery, bell peppers, and carrots. This helps SO much. Just keep it all in the fridge, and when you're hungry you can simply grab it out and munch, or warm it up if necessary. This also means much less cooking throughout the week which will give you extra time for other things. Like exercising :)

4. Set a REALISTIC goal.

Are you one of those girls that wants to get in shape and started working out, but once you'd been doing it for about two weeks and didn't see any results got discouraged (or even quit)?!? You need to realize you're not going to see amazing results in two week. It's going to take a few weeks to start seeing results (which are harder to see in yourself), and then even a couple to a few months to achieve what you want in your fitness goals depending on what they are. So don't give up...You need to push yourself and find ways to motivate yourself until you see results which will motivate you even futher!! :)

Also don't get discouraged by not having a lot of weight loss. This is a mistake a lot of people make. When you're working out, you're gaining muscle and muscle is denser than fat. Check how your clothes are fitting and how your body is changing (body fat percentage and inches).

All this will help you not set yourself up for failure. A big reason people quit working out is because they get discouraged and are not motivated by results if they are slow showing. It takes time!!

5. MOTIVATE.

Surround yourself with people that will motivate you...and motivate yourself.

Write down that "realistic goal" on a post-it note and stick it on your bathroom mirror, your fridge, your pantry door. Then add, "I am Strong, I am Beautiful, I CAN do this!" to each one! It's easy for a person to forget their good qualities, and this will help boost your self esteem.

Or try putting up a picture of someone who motivates you, hang up an old pair of jeans that you used to fit into, or a sexy new two-piece you're ready to rock for a goal to work towards. And when you go down a size reward yourself with a new outfit!!

A huge motivator for me when I'm working out is music. It seriously pumps me up... and most of you know that "Pump It" is one of my favorite work out songs! Music can really push you!!

Remember : If you get into the habit of eating healthy and exercising, it will become easier and more routine. It's getting to that point that is hard! But you CAN do it!!! And I'll be here to help with anything I can! :)

Boost Your Metabolism

Many people have decided to lose weight this year. Most of them have chosen a diet to reach their weight loss goal. Some have chosen to began an aerobic exercise program. But if you really want to boost your metabolism and reach your weight loss goal, it's time to incorporate resistance or strength training into your diet and cardio plan. And this is exactly what some of you are doing by adding the Tuesday Training group to your routine.

Resistance training is NOT just for bodybuilders. It is for anyone who wants to improve their overall health. A proper resistance training program will develop muscular strength, improve muscular flexibility, enhance bone health and bone density, strengthen tendons and ligaments, and develop muscular endurance.

A strength training program will also boost your metabolism. It has been well documented that a pound of muscle burns 80 to 100 extra calories per week while a pound of fat only burns 3 to 5 calories per week. This one pound of muscle will burn over 10 fat pounds per year.

Ask me about joining one of our training groups. There are still some spots available! And don't forget that we are doing some strength training in boot camp too. Tuesdays are just more "hardcore" :)