70.3 Iornman Finishers 2012
Shared Food & Fitness Trackers
RAINRUN is a SparkPeople Motivator!
Welcome! Hi I'm Tia a Certified Personal Trainer, Lifestyle & Weight Management Coach, CPR and First Aid+ Instructor.
I choose what to do, not do, eat , not eat, work out, not work out. BUT I don't get to choose the consequences for my actions!
Neither do you =)
Settle with the Past! Engage in the Present!Believe in the Future!
Visit my Spark IdeaFit page:
I choose to be active!
I choose to live life and not watch it go by!
I choose not to be lazy!
With out God I would choose wrong.
"You" are one thing you have control over! Make it work for you!
SO...Stop making excuses. It won't help. The end result is the same. Poor health! JUST DO IT! =)
If you have time to watch TV, go to the movies, talk on the phone, and go shopping then you have time to work out!
If you can't do an hour then do 30 minutes. If you can't do 30
minutes then do 10 minutes. JUST DO IT! MAKE IT WORK!!!
Someone busier than you is running right now =)
If I can get it all in and still watch my favorite TV shows you can to! YOU CAN DO IT! Don't think about it, just do it!
I got RESULTS with:
New Rules of Lifting for Women
Having a Race or Goal at least once every other year.
I am blessed with my best friend as my husband and work out buddy, BIKEFITJOE=). Who has lost over 45 lbs since doing P90X!
He also did his first Triathlon along with me in 2009
80% of weight loss has to do with nutrition,
10% exercise, 10% genetics. So, whata' eatin'?
TOOLS I USED TO GET AND STAY HEALTHY:
1. HEART RATE (HR) MONITOR is a very important tool to let you know if you are reaching your Heart Rate (HR) goals
2. Knowing my Max Heart Rate Goals and Getting there!
My Max Heart Rate it 184
3. KNOWING HOW MANY CALORIES MY BODY NEEDS A DAY
To take off 1 pound you need to create a "deficit" of 3500 calories or 500 calories per day.
Formula for doing that is....
BMR (1439)+ Cal Burned = Total Calories (TC) burned that day
Calories Consumed - Total Calories (TC) = Cal Deficit Hopefully or Surplus
BUT STOP! You might not need to lose weight at all!
Many people are so concerned with how much they weigh that they sacrifice health for it. You need to eat for energy!
**It takes 454 grams of protein to create 1 lb of muscle tissue.
**According to "The New Rules of Lifting formen"
We need to eat the right kinds of foods to build muscle and have enough energy to keep working out.
I EAT FOR H.E.N. (hunger, energy, and nutrition). If you are going to eat something ask yourself 1. Am I really hungry? 2. Will it provide me with energy? 3. Is this nutritious? Then eat!
Bible in Basic English~Exodus 16:16
This is what the Lord has said, Let every man take up as much as he has need of; at the rate of one omer for every person, let every man take as much as is needed for his family.
When I take care of myself then I show my family that I am of value and set an example for my children to follow.
I don't believe there is a problem that doesn't have a solution!
YOU CAN LAUGH or CRY
GOD IS VERY GOOD TO ME and I want to honor Him by always be improving my life: Spiritually, mentally, physically. FOR HIS GLORY!
I CAN DO ALL THINGS THROUGH CHRIST JESUS WHO STRENGTHENS ME and who LIVES WITH IN ME!
Eating 90% clean meals
I'm Blessed with my best friend and work out partner as my husband, Joe.
I have wonderful loving children and an awesome Grand-boy!
I have the greatest family and framily!
Height: 5' 7.5"
Weight: 140- 145 Seriously It changes daily! =)
Activities: Running, Cycling, Swimming, CrossFit, Strength Training, Volleyball, Softball, Hiking... anything active
Secrets of Success
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