Healthy Eating and Juice Fasting 101

Posted on 06/03/2013 by Where to Start

MP900227717Have you ever wondered how to juice fast or how good your body could feel on a healthy diet?

Join this five week program and support group designed and directed by Tirzah Hawkins 1189721525_Rzs5m-M-1(Certified Health Specialist, Certified Personal Trainer, and Fitness Nutrition Specialist at Where to Start Fitness).
This program is designed to help ease you into a healthier eating lifestyle and also provide you with an introduction into juice fasting.

We will be discussing:

  • Healthier eating habits; each week we will tackle a different meal so you can gently change the way you eat.
  •  The four channels of elimination our bodies have and how to help eachDew on Green Grass one function at its best.
  •  Wheat grass, how to use it and grow it at home
  •  Juicing greens without a blender
  •  Healthy salad dressings (everyone should know at least seven different ones)
  •  Introducing new vegetables into your diet (and how and when you should be eating them)
  •  Different ways of detoxing – skin brushing, detox baths, colon hydrotherapy
  •  Toxins around us and how to limit our exposure for better health

This course also includes:

  • Recommended herbs and herbal cleanses
  • Lifetime membership to a private group on Facebook for posting and sharing healthy recipes, juicing and detoxing experiencesBowl of Salad
  •  Informative handouts
  •  Healthy recipes: salads, juicing, blending, etc.

We will be tasting something nutritious at each class!

Dates: Weekly Meetings for beginning diet clean up–
Saturday, June 29th 9:00a.m.
Saturday, July 6th 9:00a.m.
Saturday, July 13th 9:00a.m.
Saturday, July 20th 9:00a.m.
And daily from July 27th through August 3rd for Juice fast.
Saturday, July 27th 9:00a.m.
Sunday, July 28th 1:00p.m.
Weekday meetings at 6:30pm, Monday July 29th-August 2nd.
Final Meeting Saturday, August 3rd 9:00a.m.
(12 Meetings total.)

MP900314016Beginner juice fast week will explain how to correctly start and end a fast.
Juice fast week will consist of two days of easing into juice fast, three days of only juice, followed by two days of easing out of fast.

Gym Member Price: $199
Non Member Price: $249
Join as a couple and you both save $25
(Limited to first twelve registrants. $49 registration fee required to hold place. Remainder due or installment plan contract needs to be signed by first day of class.)

Long distance or e-mail only option: $99 (weekly e-mails with information, videos and recipes from class; daily e-mails during juice fast week; unlimited e-mail support during June 29th-August 3rd.

Farmers Asleep in the HayImportant: Try to allow time in your schedule daily for taking care of yourself during the five weeks.
Also, keep your obligations and work commitments to a bare minimum during the juice fast week, but note: you can still work and exercise during this whole process.

Sign up for the e-mail option now:


Questions or concerns? Please e-mail Tirzah Hawkins at WhereToStartFitness@yahoo.com
To sign up for the live class, please contact the instructor at the e-mail listed or stop by the gym during staffed hours.

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Conversation on 4 Week Detox w 7 Day Juice Fast

Posted on 05/23/2013 by Where to Start

I would like to have a discussion about my proposed 4 week detox with 7 day juice fast clinic I am planning. Please share your thoughts and comments as to what would make this the most beneficial, appealing and affordable to you.

Dates: Weekly Meetings for beginning detox – June 29th, July 6th, July 13th, July 20th and daily from July 27th through August 3rd for Juice fast. All Saturday meetings at 9:00am, Sunday meeting at 1:00pm and weekday meetings at 6:00pm. (12 Meetings total.)

Learn Healthy Eating Habits
Demonstration of growing and juicing wheat grass at home
Healthy Salad Dressing Recipes (5-8 different ones)
Introducing New vegetables into your diet
A gentle kick start on the road to a healthy lifestyle
Includes a private group on Facebook for posting and sharing healthy recipes, juicing and detoxing experiences, etc.
Suggested Supplements and herbal cleanses

Classes may include:
Informative handouts
Juicing recipes
Blending recipes
Juicing demonstrations
Other healthy recipes or eating ideas and guidelines
Detoxing tips
Hands on assignments

We will be tasting something nutritious at each class!

Important: Allow time in your schedule daily for taking care of yourself during the detox weeks.
Also, keep your obligations and work commitments to a bare minimum during the juice fast week.

Gym Member Price: $199 ($16.58/meeting)
Non Member Price: $249 ($20.75/meeting)
Long distance or e-mail only option: $99 (weekly e-mails with information and recipes from class; daily e-mails during juice fast week; unlimited e-mail support during June 29th-August 3rd.

Please post your comments about this here or on Facebook.

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Childcare Option

Posted on 05/08/2013 by Where to Start

Do you need a childcare option?

I have been hearing from several parents that they would like to have an option of childcare offered. At least for the near future, Where to Start Fitness will not be offering childcare. Therefore, we are glad to direct you to someone who is: Stayton Montessori Preschool and Kindergarten. They are located just around the corner from the gym at 267 East Ida Street.  Click on link to view availability and agreement for Stayton Montessori.
Stayton Montessori

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Response to Group Class Survey

Posted on 05/01/2013 by Where to Start

WhereToStartLogo4PMSwTAGThank you to everyone who took the time to respond to our group class survey.  Here are some of your comments and a response to your questions and concerns. Tirzah’s responses to comments are in parenthesis.

Which of our group classes have you tried?
GroupFit: 58%
Kickboxing: 25%
Spinning: 41%
Zumba: 83%
(Let’s get some more people trying kickboxing! Jennifer isn’t scary.)

What did you enjoy most about the class?
“I enjoy the trainers for sure. Making classes fun and a comfortable environment.”
“It’s fun and challenging. Great class!”
“The instructor makes it fun and you don’t really think of it as the typical workout. Its fun and full of energy! ”
“I love Jennifer’s encouragement and ability to make me sweat! :) ”
“Enjoyed having a variety of strength and cardio options. ”
“It wasn’t intimidating and I felt like I got a really good workout!”
(You all had so much nice things to say, I wish I could post them all here.)

What did you like least about the class?
“It’s HOT. New room feels crowded.” (We got the AC working! Much cooler in there now.)
“the carpet in the new building is rough to Zumba on” (We have ordered some rubber plyo flooring made for aerobics. Should be much better for Zumba Fitness and better on our joints.)
“Spinning, group fit = NA; Zumba= hard to follow no instructions ” (I am working on my queuing; it does get easier to follow with practice as you learn the steps that we do frequently. When I introduce new routines, we build the moves slowly so the class can learn them faster.)

What class would you like to see added to our options?
Yoga mentioned three times. (Keep your eye out for yoga classes; they will be coming.)
Pilates mentioned three times.
Step Aerobics mentions twice.

Any other feedback?
“Keep up the great work with all of the improvements you are making. You definitely care about fitness and your customers.”
“maybe to “revamp” the place and make it feel like there are changes for the better think about painting and making the gym feel a little more welcoming and warm” (We are working on painting! It’s a slow process, and there are only two of us.)
“Keep up the great work!”
“Nope! keep doing what you’re doing! You guys rock!”

Thanks everyone who filled this out.

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Response to Gym Use Survey

Posted on 04/22/2013 by Where to Start

1189721525_Rzs5m-M-1Response to Gym Use Survey
I wanted to personally respond to questions and comments that came as answers to the gym survey we sent out. Thank you to those who took the time to answer the survey. We will be sending out more of them so that we may gather your feedback and make your gym a better place for you. -Tirzah

What do you like most about the gym?
*It seems that everyone is very happy with the group class options, the group class instructors, the variety of classes, the 24-hour feature and the pricing.

What do you like least about the gym?
*The carpeting in the group class room:  We have already ordered some rubber flooring made specifically for aerobic exercise.   This should make quite the difference for the carpet not gripping your shoes as well as providing some better support.
*The AC: We are working on fixing this issue and hope to have it resolved before summer arrives.
*The exercise bikes: We replaced the batteries in all the non-spinning bikes and found them in working order. Tirzah just checked them all today and found them dead. If they are draining batteries this quickly, we will need to replace them as soon as we are able.
*Maintenance and decor: The building has been going downhill for quite some time now; we are working as quickly as we are able to clean, maintain, replace, repair and upgrade. Thank you for your continued patience in this matter and know that things will just continue to get better.

What change would be most important to you?
*Group Class Flooring: This was mentioned several times; we have already purchased new flooring and are awaiting the arrival.
*Childcare: Currently, we have no space to provide childcare. (The upstairs rooms where it was provided years ago are now being used for our private personal training. It is important to our business mission as trainers to provide a private atmosphere for this training.) Any childcare we may provide in the future will be from an outside source and probably during a group class time.
*Adding a yoga or pilates class: We will definitely be adding a yoga class. I am not sure exactly when, but we have had lots of requests for this class.

Any other comments or suggestions?
“Can I attend a group class with my membership”: Yes and please do. Our complete group class schedule is available with the standard membership. There is no extra charge for this. If you are a member and want to bring a non-member friend to a class, we offer cash walk-ins and punch cards for this purpose.
“How about a weight loss challenge”: We would love to provide an inspiring weight loss challenge once we get a handle on the rest of the maintenance of the building.
“Love, love Jennifer’s class”: We love Jennifer’s classes too, but thanks for telling us.
“D and T rock”: Thank you; we appreciate that.
“I like the changes”: Thank you; we hope they have all been positive ones.

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Personal Training Survey

Posted on 04/22/2013 by Where to Start

We want to know about your experiences with personal training.  Have you tried it before?  Are you interested in it?  What is stopping you from trying it?  Please answer this short survey.

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Group Class Survey

Posted on 04/19/2013 by Where to Start

GroupFIT logo transparent dark greyPlease answer this short survey about our group classes.  We appreciate your time and opinion.

zumba-logo-horizontal

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First Gym Survey

Posted on 04/17/2013 by Where to Start

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We want your feedback; please take a few minutes to answer this five question survey.  This will help us better your gym experience at Where to Start Fitness.

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2012 K9 Run Times

Posted on 09/26/2012 by Where to Start

We would like to thank everyone who came out and participated in our 2012 K9 run. It would be great to see everyone back next year. Our current plan is to host the 2013 run in April. Make sure you sign up for our e-mail; so you will know when the next run is announced.
Thank you sponsors and vendors:
Parsons Designs
Cascade Dairy Service
Focus Heating and Construction
West Coast Bank
Covered Bridge Cafe
Trexler Farm
Paw n Hand
Tessa Moore LMT

And drum roll please…
Here are the run times:
K-9 Run Times

Again; thank you all! We’ll see you next year.

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Day 15 of Weight Loss Challenge (Whole Grain Pizza!)

Posted on 07/16/2012 by Where to Start

I was actually scared to step on the scale this morning. (I had a bad dream that I had actually gone up in weight for the week.) But my weight loss continues: I lost 3.4 pounds this week for 9.6 pounds in two weeks. (I was really hoping to lose four, but I know I did my best.)
Daniel lost 11 pounds in those two weeks. We both feel amazing. We have so much energy and feel so good from eating such fresh foods.
Breakfast before a seven mile run was English muffin, egg and cheese with 1/4 of a cantaloupe. We then ran a few errands between breakfast and the run, so we shared a cliff bar. During long runs, we share a package of Clif Shot Bloks. They are great mid run energy, and I love the taste.
I’ve been craving pizza. And my flat bread didn’t turn out exactly how I wanted it. So it was time to make a whole wheat pizza crust. I used the super active yeast to take some time off the rising time. We topped it with some habanero jack cheese, mushrooms, red onions, green peppers and turkey pepperoni. This was truly delicious.
Crust Recipe:
1 tsp white sugar
1.5 cups warm water (120-130F for the super active yeast)
1 package super active yeast
1 T olive oil
1 T Italian Seasoning
1 T garlic
1 tsp salt
4 cups Whole Grain Wheat Flour

Dissolve the sugar in the warm water, add yeast; let sit for 10 minutes. Add oil and seasonings. Add three cups flour. Mix with a fork until starts to form a ball. Dump out on a floured surface. This is where I had to keep adding flour to get the ball to not be sticky so I could knead it. I added probably a whole cup to it at this point. Knead for ten minutes. Let sit for 10 minutes, covered in a warm location. Divide into how many crusts you would like. I divided into four crusts. This recipe left whole is perfect for one thick crust pizza. Roll into firm balls, and let sit for one hour until doubled in size.
I rolled out the dough, put on a pizza stone and baked for four minutes at 500 degrees. Pulled it out, put all the toppings on, and finished it at 425 degrees for 10 minutes or so. We topped the slices with fresh tomatoes – yum. And enjoy.
One quarter of the crust was 400 calories; we split this pizza. So half a pizza with all the toppings was 350 calories total and so worth it.

Supplements taken today:
Genesis:boost your energy, slow the aging process, protect against free radicals (which exercising creates more of) and much more.
Ultra Vitality:an amazing multivitamin that contains so much more too.
Symply Magic: this is my personal anti-depressant, my husband can tell when I forget to take it for a couple of days cause I get grouchy without it. Other benefits beyond the mood boost are help in controlling your appetite as well as an energy boost.
Advanced Omega:essential for the maintenance of every organ in your body.

Calories Consumed: 1,353 (Full details on MyFitnessPal.com; user name – tirzahhawkins)
Calories Burned: 893 (7 mile run and 20 minutes roller blading with the dogs.)
Weight loss is hard so stick with it; it’s a marathon, not a sprint.
End of Day 15; 20 more to go.

Posted in Tirzah's Ten Percent in Five Weeks Weight Loss Challenge | Tagged , , , , , , , , , , , , , , , , , , , , , , , , , , , | Leave a comment