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Tia's Homemade Medicine Balls

Friday, March 11, 2011

I LOVE THEM! My Homemade Medicine balls =-)

They are super easy to make and work great!
I have one 8 lb ball I bought and it wasn't cheap. I have been wanting more but really didn't want to pay the price. I noticed I had 7 deflated basketballs and footballs in my garage for years and decided to make medicine balls out of them. They woks GREAT!

Check my blog for pics. SP couldn't handle the size.

These only cost me $6 for two 50 lb sandbags. I already had a shoe repair tube.

What you need
Sand bag - $3 each at any home store
Rubber tubed sealant - for shoes, tires, or anything rubber. Used it to fill the whole.

From left to right
4 lbs football, 8 lbs football, 10 lbs, 12 lbs , 15 lbs, 20 lbs, and 22.4 lbs.
I plan on making an 18 pound once I get anther ball.

1. I punched out the rubber seal where you pump in the air.

2. Fill the sand in the whole with a funnel. This is going to take a while.

3. Fill the whole with rubber sealant. Let it sit, usually the sealant takes 24 hours to dry.

THAT EASY! Look out Top Body - Fitness clients even more wall balls and over head squats.
Let's Get Healthy,
Coach TIA

  Member Comments About This Blog Post:

STREAKFREAK 3/11/2011 12:19PM


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RUNNING4MYLYF 3/11/2011 11:24AM

    That is cool. Gonna try that.

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K__IERRA123 3/11/2011 10:53AM

    Wow, what a great idea! I am going to do this! Thank you so much for sharing.

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LALAFLOWERS 3/11/2011 10:44AM

    what a great idea! Thanks!!!!

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-POLEDANCEGIRL- 3/11/2011 10:35AM

    Very cool idea! Love it!

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ANNE7X7 3/11/2011 10:31AM

    So cool! I love DYI projects! Thanks for the idea!!

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SLEEPYDEAN 3/11/2011 10:27AM

    Awesome. Been eyeing medicine balls for a while - cheapest 6lber I've seen is about $19 at Target. Will have to get a ball from my step-mom (used to work in a high school locker room) and give this a go.

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    Tia this is so fantastic. I will have to do this. I got soccer balls by the tons.

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How Much Protein Should I Eat in a Day? (correct calculation)

Tuesday, March 08, 2011

This is a question I get a lot.

How Much Protein Should I Eat in a Day? 26 grams right?

Answered Email:

That isn't enough.
First you will need to do some math.
ACE Manual uses this calculation:
Your weight in lbs divided by 2.2 = your weight in kilograms
take your weight in kilograms x 0.8 would equal protein requirements

To lose fat do the math above using your current weight and eat your protein.

That would mean you should eat 60.4 g of protein a day.
As you lose fat you will need to recalculate.
That would break down to 3 meals at 12 grams and 2 snacks at 12 grams
Or For you: you are eating 2 snacks of Greek yogurts at 13 g, then 3 meals should be 11.3 g.

1. According to the USDA Food Guide, adults should consume 91g of protein a day, based on a 2,000 calorie a day diet. Protein should make up approximately 18 percent of your total daily calories.
2. Nancy Clark's Sports Nutrition Guidebook pg 130 Multiply your weight in pounds by one of the following: Sedentary adult 0.4: Active adult 0.4-0.6: Growing athlete 0.6-0.9: Adult building muscle mass 0.6-0.9
3. Arnold Schwarzenegger The New Encyclopedia of Modern Bodybuilding pg 725: 1 gram of per pound of body weight
4. ACSM (American Collage of Sports Medicine) RDA- 0.8g/kg bw/day ƒ: Endurance athlete-0.9-1.4 g/kg bw/day: Strength athlete-1.5-1.8g/kg ƒbw/day
5. AFAA (Aerobics and Fitness Association of America) your weight x it by 0.45 = body weight in KG: Mulitiply that by 0.8 = grams needed in Protein

Protein is so important for repairing and building your muscles as well as helping you lose fat.

Let's Get Healthy,
Coach TIA


Need a little more help with the calculations, read below?

For a 140 lb women
140/2.2 = 63.6
63.6 x 0.8 = 51 grams of protein

Athletes should use "1"
140/2.2 = 63.6
63.6 x 1 = 63.6 grams of protein

More simply put....
If you weigh 122 lbs

If you wish to lose body fat use this calculation
122.2/2.2 = 55.55 x 0.8 = 44.44 g of protein per day is

For athletes who want to lose weight and/or gain muscle
122/2.2 = 55.55 x 1 = 55.55

* If you wish to maintain you could only use your LBM.
86.8 / 2.2 = 39.46 x 0.8 = 31.6 g of protein per day

* I rarely ever use this calculation because it is so hard to gain muscle that there really isn't a great benefit to use just LBM.

Let's Get Healthy,
Coach TIA

  Member Comments About This Blog Post:

LALAFLOWERS 3/8/2011 7:28PM

    Hmm... Interesting! I've always known that I needed more protein that many sites recommend.. otherwise I'm very hungry, and end up reaching for cr*p!

Thanks for the equation!

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DS9KIE 3/8/2011 6:43PM

    That sure seems like alot of protien. I know we need protien but I it sure seems like we are getting too much protien.

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RAINRUN 3/8/2011 5:08PM

Where you are now.

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    Okay so Tia do I calculate the protein intake based on what I want or where I am now

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BIGOLEDIVA 3/8/2011 4:22PM

    WOW- I needed this- Thanks!

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SKINNYPOWELL1 3/8/2011 3:57PM

    emoticoninfo. Thanks for sharing.

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WebMD BMI Plus Calculator

Wednesday, March 02, 2011

I use WebMD for many things. One of my favorite things to use it for is the WebMD BMI Plus Calculator.
You can program all your information in to it and it will give you guidelines to follow in order to help you get into shape.
To see the charts you'll have to go to my blog. I couldn't upload them on this blog. It is the second post on this page.

The BMI Plus Calculator is an innovative health and weight calculator that gives personal results on 6 different weight and fitness measurements. Whether you're just getting started or have already begun your journey, this calculator will help you understand your body's needs as your body changes for optimal personal success!

The WebMD BMI Plus Calculator will calculate:

BMI – Body Mass Index
BMI is used to find out if a person is underweight, normal weight, overweight, or obese
Waist-to-Height Ratio
Body shape (determined by Waist-to-Height Ratio) is often considered to be the best indicator of health related to weight.
RMR – Resting Metabolic Rate
The number of calories you burn if you do nothing all day.
Healthy Body Weight Range
The range with the least risk of weight-related health problems.
Daily Caloric Intake
The recommended number of calories from food/drinks to meet your weight goals.
Target Heart Rate
The heart rate needed to achieve maximum exercise results.

Heart Rate Chart

WebMD does not provide medical advice, diagnosis or treatment.
"Copyright İ2009, WebMD, LLC. All rights reserved"

Let's Get Healthy!
Coach TIA

  Member Comments About This Blog Post:

LALAFLOWERS 3/8/2011 7:36PM

    I find it interesting that I am in the healthy BMI range by a hair, but my waist to height ratio is healthy... ???? I've always had a small waist in relation to my hips... and I don't have a booty! (I'm working on building one out of muscle!)

But, it's fun to play with!

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CRYSBROWN1 3/8/2011 10:37AM

    Like this site Tia! It spells out everything that you could ever need!

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ONEWEIGH 3/2/2011 5:00PM

    This is useful and confirms my suspicion that the same calorie range that got me to where I am now is the one I need to follow to maintain. emoticon That's why I knew I couldn't adopt the diet/deprivation mentality--I just don't need a whole lot of food, EVER, so I have to accept that this isn't a temporary thing, it's for life!

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CRANKYGIRL 3/2/2011 12:55PM

  that calculator is great tia, i've bookmarked this one!

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    Thanks Tia - once again - a great site from you.

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HONEY1212 3/2/2011 11:01AM

  This is pretty cool. I will check it out.

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I will NOT be posting or doing recipes on SP anymore!(revised =-)

Monday, January 24, 2011

I will NOT be posting or doing recipes on SP anymore!
I DO not like that any post or recipe I put on has a link to "something" mostly advertising and things that I don't promote.

I do appreciate that the site is free and it has helped a great number of people. I click links on SP sites for that reason.

I don't want someone to think that I am promoting a site that has a link on things that I post.
That is absurd for them to take such liberties!

I felt bad even writing a blog like the above.
I am NEVER negative and I love love love SP!
If you go to recipes or posts you will see blue highlighted words those are the links.
SUEZETTE-414 said you can turn them off. I can't figure out how yet.

  Member Comments About This Blog Post:

TRAINER_T 2/9/2011 10:09AM

    I have not seen the links either Tia, but I understand!

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SYNCHRODAD 1/25/2011 6:55AM

    I have been looking all over the recipes. I find that no "blue" link goes anywhere to advertising, they just go to things like calorie content. I guess I am missing the "fuss."

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MARATHONMOM26.2 1/24/2011 9:55PM

    Ugh! I saw those links for the first time this weekend. How do you turn them off? I haven't figured that out yet...

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RHCOOKSON 1/24/2011 7:18PM

    I've never seen these links either...

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GBOOMER 1/24/2011 7:04PM

    I just went to SparkRecipes for a look and saw: the links are still there!!! Maybe they just removed them from the message boards.

If so, I recommend you organize other recipe posters and protest. That is how we got the links out of the message boards (or I think we did).

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GBOOMER 1/24/2011 6:56PM

    One of the coaches has posted that the links have been removed.

Previously, the option of removing the links was only for yourself. You supposedly could choose not to see the links yourself, but OTHER people would still see them in your posts.

However, hopefully this is now a non-issue. Rain, are the links still in your recipes?

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ETTEZEUS 1/24/2011 4:21PM

    I turned the links off. Haven't had any in two days.
But I COMPLETELY understand where you are coming from!!

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    Tia - I am so sorry to hear this. I haven't seen links on any of your blogs or postings unless you have placed them there.

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JENN26POINT2 1/24/2011 4:03PM

    Where are these links? I'm not seeing any links...

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Avoid Holiday Weight Gain by Preparing for the Temptations of Holiday Eating (part 4 of 4)

Thursday, December 09, 2010

Avoid Holiday Weight Gain by Preparing for the Temptations of Holiday Eating (part 4 of 4)
(to see all 4 parts of this visit my blog at coachhurt.blogspot.com

4. Work It Off

If you are going to eat your treats you are going to need to burn it off or you will gain weight.

It takes 3500 caloric calories to gain one pound.
The good thing is it takes 3500 caloric defiant to lose a pound.

(Check out www.webmd.com/diet/calc-bmi-plus for how many calories you need in a day. )

The average person will burn 100 calories in 10 minutes of intense exercise and burn a few more recovering from it. If you know you are going to be having some treats this holiday season do an extra long Thanksgiving day workout and maybe an extra long Friday one as well. By doing adding an extra 10 - 15 minutes to your workout for the next 4 or 5 workout
s you will can made up the caloric difference.

Make a plan to live a healthy lifestly during the holidays and you will enjoy your self more come January.

Let's get healthy,
Coach TIA

  Member Comments About This Blog Post:

JLYNNETTE 12/9/2010 2:08PM

    Thanks for the tips! Hope you are doing great!!!

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