Most of the ladies wrote down their two extra workouts during the weekend, which was great, because I'm able to keep track of what everyone is doing on the side and I'm able to suggest pumping it up a notch for the following weeks.
For instance, most of the girls walk their dogs in the mornings for half an hour. Some goals for them could be to run with their dogs for 15 minutes and walk for another 15 minutes. It's important to consistently work towards something and keep pushing yourself. It's no fun to get stuck in a rut of doing the same workouts every day and not pushing yourself to a new level.
Today during our workout we focused on our CORE! We did some boxing moves and focused on our arms and abs. The ladies had a tough workout today but did very well without giving up. There was one point I was super proud, when we were all up doing push-ups against the stage and no one stopped! I love how everyone continued and we all had a great vibe of not giving up and pressing through our twenty push-ups in a row and 16 pulses! It was great to watch the girls stick it out! (Especially since we really worked out arms to the max and that was the last exercise we did, with everyone giving it a hundred percent!)
You chicks make my proud!! Keep it up- Wednesday's going to be a tough class! We're kicking it up a notch!
Until then..
Monday, March 8, 2010
WE'RE ON T.V! Spreading the FIT CHICK luv!
How cool is this!? Amanda and Laura (Head CHICKS and founders of FIT CHICKS) are on A-Channel, one of Ottawa's leading news station's, showing some of our awesome exercises and promoting FIT CHICKS in Ottawa!
The lovely Jazmine will be teaching in Westboro and of course we have the KANATA location which I teach, so this is great exposure and an awesome idea to spread the FIT CHICK luv and get the word out!
Pass along! :)
First four minute segment
http://www.youtube.com/watch?v=AM928IhPlOo
second segment
http://www.youtube.com/watch?v=__CwtlS-fis
These CHICKS kick butt!
So, these March chicks are not kidding around! I've got another hard-working bunch who are really ready to get into shape and live a healthy lifestyle.
Wednesday's class we focused on circuts. I had two girls at a time do a circuit filled with pylon lunges, jumping jacks, burpees, mountain climbers, core work and a full minute of skipping while the other girls focused on a leg and arm circuit I made for them and taped on the walls for reference :)
This took up the whole class because I made each chick go twice, so it was a great combination of cardio work, core work and muscle strengthening work. It was great to see the ladies really encourage each other.
Everyone is starting to open up in the class and their personalities are shining through! It's great because we are all there for the same reason and we all support each other.
I love how dedicated these CHICKS are to living a healthy and happy lifestyle!
Good work ladies!
Tuesday, March 2, 2010
Spring is in the Air!
Finally, the snow is starting to melt and the sunshine is peeking through! Spring is heading our way and I'm very excited! There's so many more great work-out idea's for the summer months and that's when we get to show off our hot bikini bod's! Right ladies!?
March sessions started yesterday and we have a larger class and broad range of fitness levels which is great! :) We started off the class with our FIT CHICK drill test and then moved right into our first workout. We started with our heavy squat segment, moved on to lunges, and had our cardio bursts in between to really burn maximum calories!
We ended off with a quick ab game and then cooled down. The girls did wonderful for their first class and I'm excited to see them on Wednesday. Next class we are going to focus on some circuts and relays so we can all get to know each other a bit more and cheer each other on… of course while burning calories and toning our bod's! Impressive ladies, I can tell March chicks are ready to work!!
I emailed each of the ladies today to remind them about their two additional work-outs as well! In a post below, I've included my goals for the month of March and one of my "FIT CHICK" goals is to really inspire and push the girls to include their two workouts per week, in addition to our two FIT CHICK classes. I want the ladies to get the best results and two extra work-outs will help all the chicks achieve their monthly goals as well.
Stay tuned for the workout of the week!
See you chickita's Wednesday!
Tara
Monday, March 1, 2010
EXCITING NEWS! -Lots of Exposure!
Hi CHICKS!
Take a look at the article that was published about FIT CHICKS in the Toronto Star! How cool is that!
http://www.thestar.com/business/smallbusiness/article/773073--nothing-girly-about-fit-chicks-g-i-jane-bootcamp
Tara's March Goals
So it's almost spring and I've decided since I ask you lovely ladies what your goals are! I should probably share my March goals!
In your FIT CHICK packages there is a section for goal setting and we reccommend to stick it on your refridgerator door where you are reminded each day. (Might also nix the idea do indulge in some sugary cravings!)
I suggest all of the ladies have your goals ready for today's first session so I can help you achieve them within the next month.
A FIT CHICK goal I have for this month is to inspire you ladies to work two more times during the week not including our classes together. Last month the girls did try to work out as much as possible, and a couple times - I got them to write down their weekend activity, but I think I'm going to be a bit harder on you chicks this month, so we can really reach our goals and get the best results! -That being said, I will try and inspire you chicks to try new workout ideas by posting a workout of the week on my blog and by sending friendly reminder emails on the weekends. I know how hard it is to keep the routine of staying active during the weekend, but there are so many fun ways to work out without hitting the gym or lifting weights, plus the weather is getting warmer so that opens a door of opportunities as well!
So here our my goals for the month of March:
1.) Exercise
Get back into running.
Long term goal (over next 3 months- run a half marathon) * 21 kms)
March goal: Train for 10km
I thought I could also include my training schedule with you chicks in case anyone else wanted to try to train for a 10km as well! **Please note, if you haven't ran in a long time, please go to http://running.about.com/od/racetraining/a/10Kbeginner.htm and train for the 8 week program as opposed to the 4 week program. (If you run 5km more than three times a week, you should be good to train for the 10km with the four week program)
Week 1
Mon-rest
Tues-6.4km
Wed-cross training
Thurs-5.6km
Fri-rest
Sat-7.2km
Sun-45 min run
Week 2
Mon-rest
Tues-4.8km
Wed-cross training
Thurs-6.4km
Fri-rest
Sat-8km
Sun-45 min run
Week 3
Mon-rest
Tues-5.6km
Wed-cross training
Thurs-5.6
Fri-rest
Sat-9.6km
Sun-45 min run
Week 4
Mon-rest
Tues-6.4km
Wed cross training
Thurs-6.4km
Fri-rest
Sat-11.2
Sun-45 min run
Week 5
Mon-rest
Tues-4.8km
Wed-cross training
Thus-4.8km
Fri-rest
Sat-rest
Sun-10km
*cross training- swimming or biking
2.) Nutrition
Cook more! :) & Limit eating out! - Bad!- That's right! A goal of mine will be to try and cook at least 3 healthy dinners per week (can take for lunch too!) and post new, healthy recipes on my blog for you chicks to try as well! I must admit, I'm not the best cook- although I have expanded my horizons lately, but I want to limit the amount of eating out I do. (Yes, thai food gets me at least once a week!) I also tend to eat at the office a lot too (most of the time healthy *raw veggies and salad*) but I want to know exactly what I'm eating, which I can only do from bringing a yummy, healthy lunch. Keep you posted on delicious recipes! (Also: FIT CHICK Nutrition top- Decrease your intake of saturated and trans fat and increase your intake of omega-3 fats!)
3.) Mind
Decrease stress and take some more "Me" time- I know all of us probably could use a little more "me" time, whether your juggling a family, career, trying to live a healthy lifestyle, or all of the above, it's super important to unwind with some quality "me" time. Usually for me it's working out :), but I'm going to try and not just work out, but also focus on learning something new and enjoying some quality time without a stressful to-do list floating around in my busy mind. Some ideas could include- Reading a new book that I wouldn't typically read, trying a new yoga studio downtown, or getting a relaxing massage. We work hard us Chickita's and we deserve a day to ourselves to fuel us for the busy days ahead! It's just as important that we get these days so we stay positive and don't go into overload crisis!! Working out also is a wonderful idea to de-stress!
FIT CHICK Goals:
-Inspire and Motivate my CHICKS to workout outside of our FIT CHICK classes- My goal is to come up with some fab, fun ideas to keep track of of everyone's physical activity during the days I don't see them.
-Get a full class- We have some awesome new marketing material to get more exposure for the Ottawa classes and I want to have a full class of chicks within the next couple of months- Luckily, I have most of the chicks from last session returning and almost all have brought a friend along with them! Thanks chicks for spreading the FIT CHICK luv and getting the word out ;) P.S - Stay tuned for an overview of our new exposure! .. Coming soon..
-Get some more followers on My FIT CHICKS blog! - If you have a gmail account, sign up and post some feedback! This blog is for you chicks to get a feel for how the classes are and to just chat about healthy living. Sigh up and follow my blog :)
-Come up with fab, new workout ideas! - We had a lot of fun last month with some great workout ideas and this month I have a couple up my sleeve as well!
So, there you have it! There are some of my goals for the month of March. Now I want to hear yours! Create a post and let me know what you want to accomplish as spring approaches!
See you tonight chicks!
Tara
In your FIT CHICK packages there is a section for goal setting and we reccommend to stick it on your refridgerator door where you are reminded each day. (Might also nix the idea do indulge in some sugary cravings!)
I suggest all of the ladies have your goals ready for today's first session so I can help you achieve them within the next month.
A FIT CHICK goal I have for this month is to inspire you ladies to work two more times during the week not including our classes together. Last month the girls did try to work out as much as possible, and a couple times - I got them to write down their weekend activity, but I think I'm going to be a bit harder on you chicks this month, so we can really reach our goals and get the best results! -That being said, I will try and inspire you chicks to try new workout ideas by posting a workout of the week on my blog and by sending friendly reminder emails on the weekends. I know how hard it is to keep the routine of staying active during the weekend, but there are so many fun ways to work out without hitting the gym or lifting weights, plus the weather is getting warmer so that opens a door of opportunities as well!
So here our my goals for the month of March:
1.) Exercise
Get back into running.
Long term goal (over next 3 months- run a half marathon) * 21 kms)
March goal: Train for 10km
I thought I could also include my training schedule with you chicks in case anyone else wanted to try to train for a 10km as well! **Please note, if you haven't ran in a long time, please go to http://running.about.com/od/racetraining/a/10Kbeginner.htm and train for the 8 week program as opposed to the 4 week program. (If you run 5km more than three times a week, you should be good to train for the 10km with the four week program)
Week 1
Mon-rest
Tues-6.4km
Wed-cross training
Thurs-5.6km
Fri-rest
Sat-7.2km
Sun-45 min run
Week 2
Mon-rest
Tues-4.8km
Wed-cross training
Thurs-6.4km
Fri-rest
Sat-8km
Sun-45 min run
Week 3
Mon-rest
Tues-5.6km
Wed-cross training
Thurs-5.6
Fri-rest
Sat-9.6km
Sun-45 min run
Week 4
Mon-rest
Tues-6.4km
Wed cross training
Thurs-6.4km
Fri-rest
Sat-11.2
Sun-45 min run
Week 5
Mon-rest
Tues-4.8km
Wed-cross training
Thus-4.8km
Fri-rest
Sat-rest
Sun-10km
*cross training- swimming or biking
2.) Nutrition
Cook more! :) & Limit eating out! - Bad!- That's right! A goal of mine will be to try and cook at least 3 healthy dinners per week (can take for lunch too!) and post new, healthy recipes on my blog for you chicks to try as well! I must admit, I'm not the best cook- although I have expanded my horizons lately, but I want to limit the amount of eating out I do. (Yes, thai food gets me at least once a week!) I also tend to eat at the office a lot too (most of the time healthy *raw veggies and salad*) but I want to know exactly what I'm eating, which I can only do from bringing a yummy, healthy lunch. Keep you posted on delicious recipes! (Also: FIT CHICK Nutrition top- Decrease your intake of saturated and trans fat and increase your intake of omega-3 fats!)
3.) Mind
Decrease stress and take some more "Me" time- I know all of us probably could use a little more "me" time, whether your juggling a family, career, trying to live a healthy lifestyle, or all of the above, it's super important to unwind with some quality "me" time. Usually for me it's working out :), but I'm going to try and not just work out, but also focus on learning something new and enjoying some quality time without a stressful to-do list floating around in my busy mind. Some ideas could include- Reading a new book that I wouldn't typically read, trying a new yoga studio downtown, or getting a relaxing massage. We work hard us Chickita's and we deserve a day to ourselves to fuel us for the busy days ahead! It's just as important that we get these days so we stay positive and don't go into overload crisis!! Working out also is a wonderful idea to de-stress!
FIT CHICK Goals:
-Inspire and Motivate my CHICKS to workout outside of our FIT CHICK classes- My goal is to come up with some fab, fun ideas to keep track of of everyone's physical activity during the days I don't see them.
-Get a full class- We have some awesome new marketing material to get more exposure for the Ottawa classes and I want to have a full class of chicks within the next couple of months- Luckily, I have most of the chicks from last session returning and almost all have brought a friend along with them! Thanks chicks for spreading the FIT CHICK luv and getting the word out ;) P.S - Stay tuned for an overview of our new exposure! .. Coming soon..
-Get some more followers on My FIT CHICKS blog! - If you have a gmail account, sign up and post some feedback! This blog is for you chicks to get a feel for how the classes are and to just chat about healthy living. Sigh up and follow my blog :)
-Come up with fab, new workout ideas! - We had a lot of fun last month with some great workout ideas and this month I have a couple up my sleeve as well!
So, there you have it! There are some of my goals for the month of March. Now I want to hear yours! Create a post and let me know what you want to accomplish as spring approaches!
See you tonight chicks!
Tara
Thursday, February 25, 2010
LAST DAY OF FIT CHICKS :( - BUT wait, there's March!! It's not over! Just getting started ;)
Hey Chicks!
So, it was the last day yesterday :( but no worries, because there's a lot more FIT CHICK luv to go around! Hurry and sign up for March 1st sessions, you do NOT want to miss out!! It's going to be a blast :)
So for our last class, we started with a warm and moved on to our FIT CHICK drill test and measurements. That doesn't mean I let them off the whole class! Nope, we still got worked it out and did a full 10 minute (2 minute intervals) of step ups (on bench) WITH weights! Of course a killer leg track and a tough arm/cardio segement.
The girls gave it their all, that's for sure.. And I must say, I'm a bit sore today too! ha ha, Well it was the last class after all, I needed to hop in there and do it with them for some support!
Good work ladies! Thanks for everything and there's a little note under each name! Best of Luck.
Check out your notes ladies- on the side!
Tara
So, it was the last day yesterday :( but no worries, because there's a lot more FIT CHICK luv to go around! Hurry and sign up for March 1st sessions, you do NOT want to miss out!! It's going to be a blast :)
So for our last class, we started with a warm and moved on to our FIT CHICK drill test and measurements. That doesn't mean I let them off the whole class! Nope, we still got worked it out and did a full 10 minute (2 minute intervals) of step ups (on bench) WITH weights! Of course a killer leg track and a tough arm/cardio segement.
The girls gave it their all, that's for sure.. And I must say, I'm a bit sore today too! ha ha, Well it was the last class after all, I needed to hop in there and do it with them for some support!
Good work ladies! Thanks for everything and there's a little note under each name! Best of Luck.
Check out your notes ladies- on the side!
Tara
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