Schedule for December

We are all hitting it hard for the holidays! Get in to lose IT now before the snacks & libations take YOU down!
Please let me know if you are not able to come in as there is a wait list for some times, thanks!

This week: Friday 11am

Dec 14-18

• 7am Tues
• 10am Mon & Wed's opening going forward
• 11am Fri...opening up
• 12pm Mon
• 3pm Tues Thurs

Dec 21-23 (I'm off to Seattle Wed PM till Sun AM)

• 6am Mon Tues
• 10am Mon Wed...opened up!
• 3pm till late, Mon Tues.....get you in before I go!

Dec 28-31 (CP closed Friday Jan 1st)

• 6am Mon Tues
• 8am Mon Wed
• 10am Mon Wed!!
• 1pm Wed
• 3pm till late, Mon Tues

**Miss T's Wellness is taking more MissT@Home Clients after the holidays!

Cheers! Tara

Personal Training at Club Phoenix

Get Fit for the New Year with Personal Training at Club Phoenix!

Holiday Promotion

Buy as many sessions as you want for only $45!
(regular single session price is $75)

If purchasing over 6 sessions we will work out a payment plan that works within your budget.

Let us help you avoid the 98% New Years resolution failure rate!

Personal Training provides:

Accountability
Motivation
Faster Results
Education/Knowledge for the future

At Rising Phoenix Training we strive to help you reach your personal fitness goals and understand that having a personal trainer can make the difference between the success or failure of a fitness program. Whether you are young or old, a beginner or advanced, you can benefit from personal training.

Interested? Please contact Kim Knott at kim@club-phoenix.com or 250-920-0300. This promotion only runs until Christmas.

Miss T's Oatmeal Egg White Toaster Cakes

Great to bake, to take or to save for another date!

Preheat oven to 390
...wisk...
2 lg carton Simply Egg Whites (guys can add 2-4 whole eggs)
1 tsp baking powder
1 banana cut up (not if losing weight)
1c berries or peaches
1/2c no fat cottage cheese or plain yogurt
sprinkle of cinnamon, nutmeg, cloves, etc
...add in...
3 cups dry large flake or 5 min oatmeal (2c if losing)
1/4c raw almonds or walnuts, sprinkle on top
...in 9x11"pan, with parchment paper liner (sticks to pan like crazy if not lined) add mixture evenly, sprinkle nuts on top
...bake for 30-40 mins
...cut in half lengthwise and in 3 to make toaster size Snack2Go!

Enjoy with ED Smith's no sugar Syrup
:-)

Dec Update & Schedule

Hello to everyone!

We are off to a great & sunny Dec, Yeah! I am done with the Nov rain as I'm sure that most of you are.
3 more weekends till Christmas...oh oh! I have a great start on my shopping; sales everywhere!

Get in the gym to counterbalance all the appy's & bevies, with a ROCKIN' workout!

Helpful hints & homework

• every time you go into your bathroom, do 5 triceps push-ups on the counter
• in a 1hr TV show, do a plank for 1 commercial in each set commercials (should be at least 8x1min)
• when standing at the counter, don't let your stomach touch it
• desk & chair (or ball) stretches every 30 mins

...and...

• book more sessions with your Club Phoenix Trainer!

DEC PROMO: $45 for as many sessions as you want to buy, starting Monday Dec 7th-Dec 24th

Club Phoenix Schedule openings...please let me know if you are unable to make a session as there is a bit of a wait list now, particularly early mornings. Thanks!!

Dec 7-11
6am Mon Fri
11am Wed
12pm Wed Thurs
1pm Wed
2pm Mon
3pm Mon

Dec 14-18
6am Mon Fri
7am Tues
8am Mon
12pm Mon
1pm Mon, Wed

Dec 21-23 (Seattle Thurs-Sun)
6am Mon Tues
7am Mon
3pm Mon

Dec 28-31 (off Fri Jan 1st)
6am Tues
7am Tues
8am Mon Wed
12pm Wed
1pm Mon Wed
2 & 3pm Mon

Miss T's Wellness
Taking clients Tues, Wed, Thurs after 3pm, in your home or outside!

Happy holidays! Stay happy & healthy!
Tara

November update & schd

Long time no update...but I was down to 142 lbs on Monday, lost some size, should get my BF% stats done again soon so I know where I'm at.
Sure isn't the exercise that is doing it, maybe just eating less!
*My iBook is in the shop...still!

I have had more than a few cancellations due to cold and flu bugs. I don't want clients or myself getting sick or coming in if there is indication of something coming. I will still have to charge for last minute cancels though, just as I will give you one if I have to leave.
Last week I had 16/36 clients train, ouch!
**Please wash all equipment & grips before and after you use it

CP Openings, Schd Nov 4-6
Thurs 12pm
Fri 6am maybe, 9am & 2:30

Nov 9-13
7am Tues
8am Tues
9am Fri
11am Wed Fri
12pm Mon Wed Thurs
2:30>Fri

See you at the gym!
Thanks and stay healthy! Tara

Phoenix Schd this week

Perhaps a little B'day wine was had last night...no, I didn't workout, no I didn't eat light and no, I'm not weighing myself today!

Do you have your session booked? I am pretty busy, so be sure to let me know if you are unable to train so I can get clients off the cancellation list

Thanks!!

Open: Wed 7th 12pm

Thanksgiving Monday 12th...I'm OFF!
Wed 14th, 12pm
Thurs 15th, 11am, 12pm

Cheers! Tara

I'm back!

Happy Sunny October!!

Mamacitta arrived from Okalahoma/Mexico last Sunday and I have not been too deiligent in keeping this up to date.

I was at the same weight, 150 end of Sept, but was down to 145 lbs Friday Oct 2nd.
Tofino was great, sunny and a good bonding time for mama and I...unfortunately I put 2 lbs back on! Holding 147 lbs Monday Oct 5th. Have to see what happens after Birthday dinner tonight at Fiamo with all the peeps!

Training:
Mon Sept 21, H.E.A.T. class....get your passes it's fun!
Tues 22, Astanga yoga
Wed/Thurs, train w/clients
Fri 25, Flow yoga
Mon Sept 28, 1hr 45min cardio (Y&R and The Doctors) Ellip, tread, bike, ellip
Tues 29, Astanga yoga

Mama is here for another week at least, we will have to see how the workouts go!
:-)
Cheers! Miss T

It's GO time!

New strategy! Start losing weight!

• I have been sticking to my nutrition plan (pretty close); times are wonky as I am busy for 7-9 clients a day
• Been cocktail free all week...even tho the patios have been calling
• Working out with clients everyday; 2 yoga, 1 HEAT class and...
• ...still the same weight or +2 depending on the time of day
  

Argh!
Makes this easier for everyone else to kick my ass in this challenge!
T

Next week I am getting on the prizes, please be a FB or Blog fan to enter!

My Stats taken Tues Sept 17 2009

Yikes! Forgot to put this all up last week while I was in techo-trauma
Now I have been "Fat-Slapped" as one of my clients loves to say.

Hey! If I am going to hang my dirty laundry on line for the world to see, I better see some of you getting registered with your stats up; you may use a "pen name"!!!!

Tues Sept 17 2009
5'7", 148 lbs, 20% Body Fat=29.7 lbs, W 30.5, H 40 (holy booty! YIKES!) & Thigh 21
Argh!
Perhaps I should not have had a handful of cranberries & walnuts this afternoon

Mon Sept 21
**CP clients 7am-2pm**
:-) 6am rise & shine!

7-8am 1sqr Oatcake & tea n/f carnation milk& pure sugar
11am ElevateMe bar & water
12:30 Can salmon, 1 tomato, 1 carrot, 1 Tbls n/f mayo & water
3pm organic banana chips (doing groceries)
5:30 H.E.A.T class
7pm Protein shake w/water
8pm 2 organic turkey paties, 1 W. grain wrap, 1 tomato, 1Tbls n/f mayo & hot-sauce

I will have to add up my cals/fat/protein/carbs/sugar/fiber/salt...but where does the time go?!? I didn't snack tonight & I have good energy after the class.
Away with the iBook, client files, schd & off to BED for me! 10:15pm

Monday training

I am off to H.E.A.T class at 5:30

Hope to see you there!

I would love to be able to fit in 5 x 45 mins cardio, 4-5 weight sessions & a few good burners with my lovely clients!!

My mom is coming this weekend for at least 2 weeks! You are all going kick my butt in the fat loss dept!

Tara's Nutrition Plan

6-7am 1c cereal, Heritage O's & Fiber 1, 1 Tbls walnuts, 3/4c Rysa rice milk or 1 sqr of Oatmeal Egg White Cakes

9-10am 1 scp Vega Berry Shake, 1/2c Rysa, 1/2 water, 1/2 banana, 1/2 berries

12-1pm 150g Chicken or tuna w/1c veg or 2c salad, 2 Tbls dressing

3-4pm Whey Protein Isolate, water, 1/2c berries

6-7pm 150g Chicken, tuna, turkey (1/wk steak) w/1c yams, 3/4c brown rice, 1c veg (leave enough for lunch-overs)

9-10pm 1scp Protein shake with Frye's Cocoa or 1/4c peaches or berries



Supplements (Please talk to Chris at Popeye's and mention "Miss T's Challenge" to get the best supplements for you!)

• AM 1 caffeine, 2 ephedrine, 2 Tyrosine
• AM & PMMulti-Vitamine, NutraSea Omega-3 (add to shake)
• 10am 1 caffeine, 2 ephedrine, 2 Tyrosine
• AM & PM 1Tsp Glutamine (post workout), Calcium/Vit D

Weekend

*Friday was my "cheat" night; Tapa Bar, Bon Rouge & Irish Times...more wine & cider than snacks.
**Sat I was going to be good, but couldn't help going to Ferris' Upstairs for brunch w/a seafood Caesar...oh ya, then sm buttered popcorn at Inglorious Bastards...Yikes.
***Sunday I was fantastic tho!!
:-( no exercise to speak of

Answers to your questions

- What would the 10 minute app't with Angie be for? Will she be checking our BF%, etc?
Angie will be able to measure, weigh, & do a body fat test in 15 mins or less!

- How long will the app't with you be? Will just measurements be taken?
If you can have an apt with Angie, you will only need to send me or blog-post your results

Last weekend of debauchery!

Going into the weekend at 147 lbs. My weigh in will be Monday; if you have a session with me, you can weigh in at that time.
Have a great sunny weekend! Don't drink TOO much at BeerFest!
Miss T

Miss T's 12 Week Fitness Challange! Fat Free Fall

Lookin' Good, Feelin' Better!
Challenge me! Challenge yourself! Do it in 12 weeks!

I mentioned to a client @ Club Phoenix that I was going to put myself on a meal plan & kick my own ass all over the gym after Labour Day; she wanted to know if I would share my "plan" with her. Of course I will! With all of you!

I moved from Vancouver, back to Victoria Feb 2006, stressed out, hardly working, broke & spending lots of distraction time at the gym...at 127 lbs, 12% body fat! A little too ripped for me (well, for my friends anyway).
I started back at Club Phoenix full time Feb 2007, 140 lbs, 122lbs of lean muscle mass, 18% BF (very reasonable for me).
I broke last weekend after seeing pictures of myself on the beach! I tipped the scales Sunday at 150.5 lbs!!! Argh! I have put the plan into action!
*Wed Sept 2, 148 lbs*
I will have my BF tested with all those who will enter, by the end of next week.
We are going to look at a loss of BF%, not total weight loss.

~Rules~

1. 12 week challenge, Sept 12th wkend - Dec 5th wkend
2. Must be a Miss T's client @ Club Phoenix or private; Past, Present or Future
3. Net new clients must purchase sessions before Oct 15th; Club Phoenix for a min pkg of 12 which you can share with 1 friend or call me for private training, nutrition, meal prep
4. Club Phoenix clients must make a 10 min. apt. with Angie for "Miss T's Fitness Challenge" within a week of Sept 12th
   
5. Miss T's Wellness clients must book me to bring calipers & scale within a week of Sept 12th
6. All participants must email me Height, Weight, BF%, Lean Mass. Please let me know if you would like to publish your info with mine

I am going to post my nutrition plan & Popeye's supplements. I will post my workouts. I will post my weight & BF% regularly
I am going to commit to eating my "plan" 5 days a week
I will commit to 6 days/wk, Cocktail-FREE (yikes!!)...except for Thanksgiving LgWkend & my B'day :-)

You are all responsible for your own Nutrition, Workouts, Supplements, Cheat Days & Booking apts w/Angie or myself
You may train more with me, purchase more sessions or nutrition plans and even look at Miss T's Snacks, if you don't want to cook for yourself.

I am going to do it! Are you?

~TBA~
Prize booty! I already have hundreds of dollars worth of prizes
for the 1st & 2nd place winner!
The winner will also have sessions from me
...AND...a chance to Train the Trainer!