TIFF-FIT SUMMER SCHEDULE

Summer schedule will starting June 3. 
We will follow this schedule for two 5 week sessions.

Summer 1--June session 6/3 - 7/4

Monday:

5:15-6:10 am-- boot camp

6:15-7:10 am-- boot camp

7:30-8:15 am-- pool workout (Greatwood Pool 2 starting June 10)

Tuesday:

5:00-6:00 am--group training

6:00-7:00 am--group training

7:00-8:00 am--group training

9:00-9:45 am--Tiff-Fit kids (Dickinson Elementary track/fields and/or Rec Center fields starting June 11)

Wednesday:

5:15-6:10 am-- boot camp

6:15-7:10 am-- boot camp

Thursday:

5:00-6:00 am--group training

6:00-7:00 am--group training

7:00-8:00 am--group training

We will use Fridays for makeups as necessary. Depending on popularity and/or success, pool and kids workouts may or may not continue in July.

ALL workouts will be in Greatwood...unless we decide to take a field trip ;)

If you are interested in private sessions (if these times don't work for you), please contact me. I have 7 current private clients that are already scheduled in time slots after my group stuff is done. But I do have a few open spaces left.



PAYMENT:

• These summer sessions are going to be a la carte style.

• You can choose 1x, 2x, 3x, or 4x a week options. 

• You may come to any type of class for your number of days for the week. (I know most of you have your set days and times, but this will give you options if you need it and allow you to try something different if you’d like.)

• Pricing is for the full 5 week session. 

• Please email me for prorated payments.

• First price listed is check payment (made out to Tiffany Nuno). 

• Second price listed is cash discounted payment.

• Credit card payments can be found on the website.

• Payment MUST be received by the end of the first week of classes or $20 late fee will be collected.

1x/week: $75 ($70)
2x/week: $150 ($135)
3x/week: $225 ($205)
4x/week: $300 ($270)

**All non Greatwood Training Center gym members who will be doing any group training on Tuesdays and/or Thursdays, please add $25 to your total.

Tiff-Fit Kids: (pricing for entire session)
$40 per child 
$60 (total for 2 siblings)

Drop-in pricing per child $15.

Healthy Kids

As you make healthy changes in your own daily habits, why not get the whole family involved? By teaching your children the importance of eating well and getting regular physical activity, you will help them develop good habits for a lifetime.

Regular physical activity, combined with healthy eating habits, is the most efficient and healthful way to control your weight. It is also an important part of a healthy lifestyle. Some simple ways to increase your family's physical activity include the following:

• Be a role model for your children. If your children see that you are physically active and have fun, they are more likely to be active and stay active for the rest of their lives. Encourage your kids to get some exercise throughout the day and especially on weekends.

• Plan family activities that provide everyone with exercise and enjoyment, like walking, dancing, biking, or swimming. Reduce the amount of time you and your family spend in sedentary activities, such as watching TV or playing video games.

• Raise kitchen kids. Show young children how to clean fruits and veggies and combine them into salads. Show teens how to make simple, healthy dishes, such as pasta with vegetables and broiled chicken or fish.

• Remember, children should never be placed on a restrictive diet to lose weight, unless a doctor supervises one for medical reasons. Limiting what children eat may be harmful to their health and interfere with their growth and development.

To promote proper growth and development and prevent overweight, parents should offer the whole family a wide variety of foods from each of the food groups displayed in the New Food Guide Pyramid or Food Guide Plate. These guides apply to healthy people ages 2 years and older. The Food Guide Pyramid illustrates the importance of balance among food groups in a daily eating pattern.

Here are some ways to help your child develop good attitudes about eating:

• Make a wide variety of healthful foods available in the house.

• Encourage your child to eat slowly.

• Try to make mealtimes pleasant with conversation and sharing.

• Involve children in food shopping and preparing meals. Children who have basic cooking skills appreciate food more and are more likely to try new dishes.

• Cut down on the amount of fat in your family's diet. Simple ways to cut the fat in your family's diet include eating low fat or nonfat dairy products, poultry without skin and lean meats, and low fat or fat-free breads and cereals.

• Plan healthy snacks.

• Fresh, frozen, or canned vegetables and fruit served either plain or with low fat or fat-free cheese or yogurt

• Dried fruit, served with nuts or sunflower or pumpkin seeds

• Breads and crackers made with enriched flour and whole grains, served with fruit spread or fat-free cheese

• Frozen desserts, such as nonfat or low fat ice cream, frozen yogurt, fruit sorbet, popsicles, water ice, and fruit juice bars

• Discourage eating meals or snacks while watching TV. Eating in front of the TV may make it difficult to pay attention to feelings of fullness, and may lead to overeating.

• Make sure your child's meals outside the home are balanced.

8 Motivation Tips To Workout and Eat Healthier

It is going to happen!

Your motivation to get up and go workout or to eat healthier will come and go.

In order to gain better control and master your motivation, it’s helpful to understand what motivates you.

Typically, we move towards pleasure and away from pain. It’s that simple. 

As human beings, we will do more to avoid pain. Think about the fact that most people act retroactively, meaning they first need some type of “pain” (ie. a heart attack, diabetes, being overweight) to move into action.

Masters of motivation skillfully associate pain and pleasure. Whether it’s the words they use, the thoughts they think, the images they visualize, or the actions they take … they stack up pain deliberately to move away from behaviors or habits that they don’t want anymore, and they “build up” pleasure to help move them towards new behaviors that they do want, or to reinforce good habits.

To get you on the path to results, here are 8 ways to help get master your motivation to workout and eat healthier.

1. Find Your Reasons Why

You need to figure out a compelling purpose. For example, if your goal is to lose 25 lbs you need to identify WHY that’s important to you. Is it to feel sexier for your spouse, fit into that old pair jeans, or feel more confident? Once you identify your initial reason, keep asking “why?” to go deeper and finally come up with true reason that will motivate you!

2. Connect to Your Core Values

This is the ultimate secret. If you can connect the process (ie. working out, eating healthier) to your core values, even in small ways, you can change your game. For instance, some core values might include freedom, happiness, love, connection, family, or growth. Figure out what matters most to you and work from there.

3. Change Your Mindset

You can instantly find more enjoyment in working out by shifting your mindset from “having to workout” to “getting to workout”. I have many a friend who always says, “I’ve got to workout, I’ve got to workout!” They feel compelled and thus less empowered. Consider adopting the phrase, “I get to workout”, which would put you in a state of gratitude instead of obligation. Big difference.

4. Anchor the Feeling

Remember how good it feels when you finish your workout or eat a healthy meal. Find a way to anchor that feeling into your body so that anytime the going gets tough you can easily revert back to feeling that way. For instance, flexing your new muscles or shouting out an exhilarating “wooo hooo!!”

5. Use Reference Points From Past Successes

Sometimes you might feel overwhelmed or unsure about your ability to get in a good workout or prepare a healthy meal. However, if you can think back to similar situations in the past where you were successful, then realize that you can do it again. If you were once able to do 25 pushups in one go or go a week without consuming alcohol or sweets, then go back to that experience and reassure yourself that you can do it again – if that’s your goal.

6. Find a Meaningful Metaphor

Find a metaphor that fuels you – a tag line if you will. Maybe you’re the “Little Engine that Could.” Maybe you’re “in the zone.” One of the most powerful things you can do is find a metaphor that connects to your values. Whatever you choose make sure it resonates with you.

7. Pair Up

Pair up with somebody who compliments you or who can mentor you and get you over the humps. This is why having trainer or coach can be a great way to get your butt into shape! At the very least, training with a friend (or a kickass group of friends like Tiff-Fit boot camp or training) can take your workouts to a whole new level.

8. Take Action and Reward Yourself

Here’s a secret that once you know it and apply it, can change your life.

Action comes before motivation.

You simply start doing an activity and then your motivation kicks in, especially if you reward yourself for taking action. For example, you might not always look forward to your workout, but once you start, I’m sure you find your flow. And once your workout is done reward yourself with something that makes you feel good – and preferably not a piece of chocolate cake!

Give these Motivation Tips a try and see what a difference they make your ability to take action and stick to it!

Easy and Enjoyable Eating Tips (part 2)

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Remember what makes you feel good

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That pizza and chocolate may feel good going down, but an hour later, and in the morning, how will you feel?

Nobody enjoys the physical or emotional feeling that comes with over-consuming junk (or any) food. Personally, I love waking up in the morning knowing I have eaten well - I feel light, energetic and empowered. I'm more motivated and productive in my personal and business life.

I figured out long ago that if I want to be in shape I can't have everything (certainly not all at once anyway!). I enjoy my healthy meals and even prefer them, to heavy, fatty, sugary meals that leave me feeling bloated and exhausted. With consistency, our taste buds actually change, and over time you too will enjoy and prefer to eat what makes you feel good on the inside, and what makes you look good on the outside!

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The importance of attitude and mindset

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Do you really want it? While it's not always fun and you may not always feel like training or eating a healthy meal, to accomplish great things you have to step out of your comfort zone. It's easy to look at people who are slim and who seem to eat copious amounts of junk food and be jealous. You may feel frustrated and upset about having to work hard to achieve your ideal body, but if you are not one of these fortunate people then you need to make the commitment to a healthy lifestyle that includes regular exercise and consistent good nutrition.

The majority of people with fantastic physiques have to work hard to achieve that look-they weren't born that way! Adopt the attitude of ''whatever it takes'' and be amazed at what you can achieve.

Those times when you fall off the wagon, it's not because you hit a bump, but because you rock the boat yourself and then blame a bump. When it's too cold to get out of bed to work out and you promise yourself you'll do it later but you get home from work and you are too tired and don't do it at all. Suck it up and put up with the weather and make the effort – it's only when you get to the end do you realize how worth it it really is, was and can be!

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Achieving Balance

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Drastically decreasing calories whilst overdoing training and cardio will make you hungry and tired, and physically and emotionally burntout. And almost definitely this will lead to binge eating.

If you find yourself in the binge/starve cycle, you need to find more balance within your training and diet program. Eating adequate calories, along with rest and recovery are vitally important aspects of the fat loss equation.

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Are you getting enough fat in your diet?

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Many people make the mistake of avoiding fat completely. Fat is actually a necessary part of our diet for a number of reasons. First, it satiates your hunger and prevents cravings - a very important aspect in the fat loss game. Secondly, fat plays a vital part in hormone regulation. If your hormones aren't functioning correctly, it can make fat loss difficult.

The majority of people don't consume enough Omega 3 fats. You can increase your Omega 3 intake by consuming fatty fish such as salmon or sardines, or flax oil, on a regular basis.

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Support

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You need positive influences in your life when focusing on your transformation. All too often there will be negative friends, family and work colleagues just waiting for an opportunity to bring you down so you can stay like them!

Steer clear of these types of people as much as possible, and find support and encouragement in other places. You will have bad days, and it is extremely important to be reminded to always continue to move forward.

Find your tribe. Surround yourself with other healthy, positive, active people who share your passions. It's a lot easier to thrive around people who are thriving.

And one more thing: while it's important to strive to be the best youcan be, always remember that nobody is perfect all of the time. You'll still get great results if you have a plan and structure which you stick to, most of the time.

Easy and Enjoyable Eating Tips (part 1)

When it comes to transforming your shape, nutrition is known to generate up to 80% of your results, so it is essential to have a good handle on this aspect of your program.

In this two part post, I share with you some proven tips for making healthy eating less difficult and much more enjoyable.

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You need structure

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Have you heard the saying - failing to plan, is planning to fail? Without a nutritional plan, we drift. Be it a specific plan, or just an outline of what each meal should consist of, having nutritional guidelines will help you adhere to a healthy plan.

It's very easy to eat for pleasure in the world we live in, because we have a million things to do in the day, and often food preparation is not high on the priority list.

By the time you get home after a long day at work, then deal with the kids, you tend to grab whatever you spot first – UNLESS you make meal planning a priority.

As much as I dread it, and as exhausted as I am, I see to it that my meals are prepped for the upcoming day. Without this careful planning and preparation, I'm highly likely to fail! It's not convenient at the time, but it's worth it in the end to have everything ready to go for the next day.

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Remove all foods from the house that are not on your plan

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Why be tempted? I understand it's not always possible if you livewith others who are determined to ruin their health and continue expanding their waistlines!

However, if you can coerce your family to agree, removing temptation from eyesight will go a long way in preventing any food binges late afternoon or at night when you are tired and feel like you just don't care. For now, it's best to save the treats for social occasions.

Some people find it difficult to control portion sizes of even healthy foods such as nuts or peanut butter. If this is you, remove the offending items from the house until you feel more in control. You can reintroduce these items as your confidence increases.

Remember, food is an inanimate object and does not control you!

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Are you feeling deprived?

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Let's face it - food and the act of eating is enjoyable. When you enjoy something of course you will find it difficult to give up.

That's why it's really important you find HEALTHY foods you enjoy so that you do not feel deprived - after all this should be a fulfilling lifestyle and not a ‘diet'.

Good nutrition doesn't have to mean hours of elaborate meal preparation. A good nutritional program should also allow you to eat out without having to sacrifice your healthy meal plans. Many people become stressed when they need to attend dinners or social functions, for fear of ruining their good work. To make it viable long term, your food plan should include everyday foods you can purchase from the supermarket - easy on prepackaged items and nothing too fancy.

Be back with part two later in the week...

Water vs Coke

Very interesting indeed! Water or Coke? We all know that water is important but I’ve never seen it written down like this before.

WATER
1. 75% of Americans are chronically dehydrated.

2. In 37% of Americans, the thirst mechanism is so weak that it is often mistaken for hunger.

3. Even MILD dehydration will slow down one’s metabolism as much as 30%.

4. One glass of water will shut down midnight hunger pangs for almost 100% of the dieters studied in a University of Washington study.

5. Lack of water, the #1 trigger of daytime fatigue.

6. Preliminary research indicates that 8-10 glasses of water a day could significantly ease back and joint pain for up to 80% of sufferers.

7. A mere 2% drop in body water can trigger fuzzy short-term memory, trouble with basic math, and difficulty focusing on the computer screen or on a printed page.

8. Drinking 5 glasses of water daily decreases the risk of colon cancer by 45%, plus it can slash the risk of breast cancer by 79%, and one is 50% less likely to develop bladder cancer.

And now for the properties of COKE

1. In many states (in the USA) the highway patrol carries two gallons of Coke in the truck to remove blood from the highway after a car accident.

2. You can put a T-bone steak in a bowl of coke and it will be gone in two days.

3. To clean a toilet: Pour a can of Coca-Cola into the toilet bowl and let the “real thing” sit for one hour, then flush clean. The citric acid in Coke removes stains from vitreous china.

4. To remove rust spots from chrome car bumpers: Rub the bumper with a rumpled-up piece of aluminum foil dipped in Coca-Cola.

5. To clean corrosion from car battery terminals: Pour a can of Coca-Cola over the terminals to bubble away the corrosion.

6. To loosen a rusted bolt: Applying a cloth soaked in Coca-Cola to the rusted bolt for several minutes.

7. To bake a moist ham: Empty a can of Coca-Cola into the baking pan, wrap the ham in aluminum foil, and bake. Thirty minutes before the ham is finished, remove the foil, allowing the drippings to mix with the Coke for a sumptuous brown gravy.

8. To remove grease from clothes: Empty a can of coke into a load of greasy clothes, add detergent, and run through a regular cycle. The Coca-Cola will help loosen grease stains. It will also clean road haze from your windshield.

For Your Info
1. The active ingredient in Coke is phosphoric acid. Its pH is 2.8. It will dissolve a nail in about 4 days. Phosphoric acid also leaches calcium from bones and is a major contributor to the rising increase in osteoporosis.

2. To carry Coca-Cola syrup (the concentrate) the commercial truck must use the Hazardous material place cards reserved for Highly corrosive materials.

3. The distributors of coke have been using it to clean the engines of their trucks for about 20 years!

Now the question is, would you like a glass of water or coke?

Easy Ways to Eat Your Vegetables

Keep frozen vegetables on hand to know you always have vegetables at the ready. 

Make double and triple portions; have a serving one day and have one ready-to-go for the next. 

Keep a bag of pre-cut or baby carrots around -- grab a handful as a snack, pack them with lunch, throw them into stew, or microwave for a quick vegetable.

Microwave or sauté onions and peppers to put more vegetables into a tomato sauce.

Toss extra sautéed vegetables on a frozen pizza.

Make a big salad to last a few days, store in the refrigerator in a plastic container.

Add vegetables into sandwiches -- not just the old lettuce and tomato, try alfalfa sprouts, sliced red onion, sliced cucumbers, sliced yellow squash or zucchini, red peppers, or leftover grilled vegetables.

Add vegetables to an omelets or scrambled eggs -- sauté onions, peppers, mushrooms, tomatoes, spinach, bell peppers, and add some fresh herbs.

In a tomato sauce, cut the amount of meat you use in half and add more vegetables -- onions, peppers, mushrooms, eggplant, zucchini, bell peppers.