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
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
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