BALANCE of POWER in your LEGS

GREETINGS,

THE CONCENTRATION FOR TODAY IS RESISTANCE TRAINING

PLEASE BRING YOUR 5LB WEIGHTS TO CLASS

THOSE WHO DO NOT BRING THEM WILL BE LIFTING THEIR OWN BODY WEIGHT THROUGH THE STRENGTH MOVES.......

SEE YA TONIGHT FAMILY!!!!

I would like to start by thanking all who came out to support our first Saturday outdoor Cardio Kickboxing Event....

It was most certainly a beautiful day to hold our class outside. We will be holding such events throughout the summer months, which will be announced a week prior to the date given.

Everyone really demonstrated skill, technique and fun. Many spectators observed how sharp our family looked while passing by them time & time again as they walked the track.

I was mighty impressed by how together & solid the entire group were from start to finish....
As much as I attempted to stay on script with the class.....I couldn't ignore the fact that we were outside and among spectators, who were interested in knowing, when & where we hold classes during the week because everyone looked so thorough.

In a nutshell.....I was very pleased with the turnout & participation of all present. We had a nice time exhibiting our self defence skills out in the open for on lookers to see.

I would be remiss if I didn't thank the good Lord for such a beautiful day along with health & strength. I couldn't have asked for a more lovely one.

Thank you to all who responded to my email, who couldn't attend this time due to prior engagements. Your prayers & presence was most definitely felt. We will plan others in the near future, so read your T-N-T emails to come.

Lets use this time to focus up on what we need as individuals and how we can be a blessing to one another as a TEAM. We are only as strong as our weakest link....so lets continue to show love, extend our hand to one another. Push negative words, thoughts and current circumstances with its costly behavior far from our future.

Success doesn't only begin with the words we confess, but how we WALK OUT the rest. Someone is always watching to see if we truly believe the things we release out of our mouths... Most times it is our family. It's not a good practice to blurt out every thought that comes to mind, because once you speak it....its hard to retrieve it....The bible teaches us to be slow to SPEAK & quick to LISTEN...that is a sign of wisdom & maturity, not judgment.

As we confess our intentions concerning fitness this year for others to hear....be confident in that proclamation and after you've done all to do to stand in your convictions....STAND UP and hold your position.........

Who is in control......your mind or your body?

For a lot of us.....it's our bodies & the cravings thereof....Whatever it cries for we feed it, know matter what the cravings maybe. Often times the mind has to do with the aftermath of the indulgence.....there follows the guilt & coverage of the behavior.

Sometimes there maybe an underlined problem encouraging our compulsive choices to reach for the things we do....we may even label it as a habit, which initially gives us a sense of ownership to do a certain thing know matter how detrimental it is.

We can come up with all kinds of reason why we smoke, drink alcohol, have sex outside of marriage, cheat, steal office supplies, curse, gossip, over eat, disrespect one another, lie etc.....
all of which can have an advise effect on our bodies SOONER or LATER.

We have got to conqueror these behaviors, because they will limit how far we can go in our pursuit of fitness. It really will. Look at how much further along we could be if we let go of our vices. Easier said than done.....

If we begin with renewing our minds not only with knowledge that will give us a better insight on the outcome of giving some of these things up, but also feeding our spirit the word of God which it craves on a regular for inspiration. Perhaps we will discover we had the strength in us all along to defeat these cravings that come to sabotage our efforts and keep us putting off working out.

Take a long hard look in the mirror, and ask yourself.....WHO IS IN CONTROL
Then correct the problem and get yourself back on track!

As word gets out about the importance of health and fitness
Our family continues to enlarge itself.

For those I was able to catch after class in Wheaton, we captured on film. To those I missed, I will be taking more of them soon.

There is NOTHING we can't do with the Lords help and a little encouragement!

T-N-T TIGERRR! Lisa

Just as your lifestyle changes in each decade, so do your nutritional needs.

Those in their twenties need vitamin D & calcium for STRONG BONES
Women in their forties should eat plenty of lean protein to help maintain muscle mass.

The more you grab food on the go the more fat you take in. You can build bone mass without bone loss in your thirties. Shoot for 1,000 milligrams of CALCIUM. A cup of yogurt or 1 1/2 ounce of cheese.

Since it can be hard to get enough Vitamin D from food alone, its best in a combination of foods like SALMON & canned TUNA in OIL. Eating 500 to 1000 milligrams of omega-3 fatty acids DAILY can lessen the damage of chronic stress which raises blood pressure, promotes weight gain & mood swings. The good for you fats in fish, nuts & seeds reduce inflammation & improve the health of your brain cells, helping to elevate your mood & protect against DEPRESSION.

Eating too many refined carbohydrates causes drastic swings in BLOOD SUGAR, which sap ENERGY & leaves you feeling cranky. Choose WHOLE GRAIN BREADS, PASTA, CEREAL & RICE. Shoot for 3 to 6 servings daily for a steady supply of FUEL. Also, 25 to 30 grams of FIBER, that will help keep you full & satisfied longer, so you'll be less likely to grab empty calories.

Meals for those in their 20s

BREAKFAST: Veggie frittata: Cook 1 omega-3 egg scrambled with 2 egg whites, 1/4 cup thawed frozen broccoli, 1/4 cup sliced mushrooms & 1 sliced scallion in 1 tablespoon canola oil until set (8 to 10 minutes). Top with 2 tablespoons grated Parmesan cheese
2 slices whole-grain toast
8 ounces calcium & vitamin D fortified OJ

LUNCH: Salmon burger on a whole wheat bun with chive mayo (mix 1 tablespoon canola mayo with 1 teaspoon chives) & cucumber & tomato slices 1 cup grapes

SNACK: Whole grain energy bar & a nonfat latte

DINNER: Spicy pasta: Saute 1 chopped garlic clove, 1 chopped tomato, 1 teaspoon capers & a pinch red pepper in 1 tablespoon olive oil. Serve over 1 1/2 cups cooked whole wheat pasta with 2 tablespoons feta cheese.
1/2 cup vanilla pudding topped with 2 tablespoons mini chocolate chips.
NUTRITION FACTS: 1,938 calories, 91 g protein, 252 g carbohydrate, 72 g fat (19 g saturated), 28 g fiber.

30 somethings
Antioxidants like vitamin A, C & E in foods like SWEET POTATOES, RED PEPPERS & ALMONDS, may slow the effects of aging & help ward off heart disease & cancer. They reduce inflammation & repair damage to cells. The antioxidants in food are much more effective than in popping a pill because they work with other compounds to fight disease.

Not eating enough of the right foods for breakfast & lunch can make you feel exhausted & irritable by mid afternoon. Make time in your day to eat 3 meals of 400 to 500 calories each with a 150 calorie snack anytime you go more than three to four hours without eating. Keep HEALTHY FOODS like NUTS, FRUITS, WHOLE GRAIN CEREAL in your desk, when you can't get out of the office

Loading up on LEGUMES, VEGETABLES, FRUITS & WHOLE GRAINS may reduce your risk of diabetes, cancer & heart disease.

Meals for those in their 30s

BREAKFAST: 1 package instant oatmeal topped with 1 slice banana & 1 teaspoon brown sugar
6 ounces low fat vanilla yogurt. Coffee with low fat milk

LUNCH: Spinach salad: Toss together 1 1/2 sliced red bell pepper, 5 halved grape tomatoes, 5 chopped baby carrots, 1/2 cup chickpeas, 2 tablespoons balsamic vinaigrette, 2 tablespoons slivered almonds, 1 ounce (about 13) baked pita chips

SNACK: 1 apple, sliced, & 1 tablespoon peanut butter

DINNER: 4 ounce grilled chicken breast with 1 cup cooked brown rice & black bean tomato salad (1/2 cup black beans, 1 small diced tomato, 1/4 diced avocado, 1 tablespoon lime juice & 1 pinch chili powder) 8 ounces 1% milk & 2 Oreos
NUTRITION FACTS: 1,783 calories, 80 g protein, 258 g carbohydrate, 54 g fat (9 g saturated), 41 g fiber

We in our 40s have a constant fight with BELLY FLAB
Toning this trouble zone is harder now. When you're younger & producing more estrogen, fat travels to your hips & thighs. Once hitting the forties, less estrogen is produced & fat goes STRAIGHT to your BELLY instead.

The more muscle you have, the more calories you'll burn on a daily basis. The key is PROTEIN. It FUELS muscle growth & helps keep you full between meals, so you eat less. Shoot for 60 to 80 grams a day from a mix of LEAN MEATS, BEANS, PEANUT BUTTER & DAIRY. Folks who ate three servings of dairy a day for six months lost two more pounds of belly fat than those who consumed a low dairy diet according to a study.
Calcium may increase the activity of ENZYMES that break down fat cells in your body

As Estrogen levels decline, your risk of cardiovascular disease increases. A diet low in saturated fat, no more than 14 grams for a woman eating 1,800 daily calories & high in protective monounsaturated fat, found in AVOCADOS, WALNUTS & OLIVE OIL, can help keep you healthy.

In your forties and BEYOND, you burn about 100 fewer calories a day. To help keep weight off, eat plenty of low energy dense foods, like SALADS, BROTH BASED SOUPS, VEGETABLES & NONFAT YOGURT. These foods are filling because they have a high water content, which means you can eat larger portion sizes but still keep calories down.

Meals for those 40 & BEYOND

BREAKFAST: Whole wheat English Muffin with 1 tablespoon soy nut butter, 1 pear 8 ounces 1% milk

LUNCH: Chicken pita: Whole what pita stuffed with 3 ounces grilled chicken, shredded romaine lettuce, 5 chopped black olives, 1 slice each red onion & tomato, & curried yogurt (1/2 small container nonfat Greek yogurt with 1/4 teaspoon curry powder)

SNACK: 1/4 cup walnuts & 8 ounces calcium fortified tomato juice

DINNER: Turkey chili: Saute 3 ounces lean ground turkey breast & 1/4 cup chopped onion in 1 tablespoon olive oil. Add 1/2 cup diced tomatoes & 1/2 cup thawed frozen corn. Heat until warm. Season with chili powder & cumin to taste.
1 whole grain tortilla
1/2 cup low fat vanilla frozen yogurt topped with 1/2 cup fresh or frozen (and thawed raspberries)
NUTRITION FACTS: 1,694 calories, 100 g protein, 211 g carbohydrate, 56 g fat (10 g saturated), 30 g fiber

No matter what you have or haven't done the last two weeks....As of now, it really doesn't matter.











The stories I don't care to hear...
All I need to see are your bodies moving and your energy & focus in the room.




Monday MARCH 8TH we are back in operation. Only what you do from that moment on will have any impact on your tomorrows.


I measure you against no one else, nor should you look at anyone else to compare yourself with. Individually you walk through the door a winner and that is how you are received. Everyone is on the same floor or level with me, working it out.






Each one of you are unique & beautiful and contribute to the success of each session. What you deposit in the room when you come, blesses everyone in attendance. Your love & support has afforded me this opportunity to take it to the next level and I sincerely appreciate all the time & energy you've put into every act of kindness dimenstrated while serving you.


My eyes & arms long to see & hug all of you. I look forward to "Puttin' the Work N" right along side of you....Let's turn the volume up, because it is FINALLY time to do this!











LISA! aka T-N-T (Totally N Tune) TIGERRRRRRR!

Greetings family,

I am still patiently waiting on the green light to start my evening classes. It should be any day now.

All things happen for a reason, so please be patient and we will see each other real soon.

LISA!