Vermillion Diet Tribe

Fitness Test

2010-02-25T04:52:00.000-08:00

Have you heard about the Vermillion Diet Tribe?
They've been meeting @ Heart & Soul Fitness Center in Vermillion, SD
@ 530 am since Dec 4!
So far they have lost a combined total of 68 pounds, and
shed over 100"!
I'm so proud of the hard work and commitment to succeed these women have.

If you are up for a challenge and think you've got what it takes -
Joins us in the mornings @ 530 and give us your best tribal call!
Feel free to call the gym heartandsoulfitness.com or myself with questions.

Be Strong Be Well~~~
Coach Steph

WOWY! We had a great workout this am!

2010-02-23T20:42:00.000-08:00

Thanks TRIBE for showing up this am! You did a fantastic job! I'm thrilled at the power in your core. I was visiting with Joanne about a very interesting topic...BRAS really we were laughing about them but she's been a BIG FAN of ENELL. So I'm hoping that I can put the link to their site here: Good Luck with this it's enell.com if that didn't work.
The brand I'd like to try is KALYX, the women where on ABC's Shark Tank and I wish they would have been able to work out something, but clearly none of the sharks has twins like mine to deal with.
Well, back to workout talk. I hope to see everyone from both of the TRIBES Wed. morning, there is fat to be shed, pounds to lose, inches to peel off, and a FOOD Lab to be had.
See you in the morning, rest well.
Coach Steph

Hello Snow Lovers!

2010-02-16T09:16:00.000-08:00

Thought you might all need a boost!
Though the snow kept me away from Heart & Soul...
I still did our workout for today! It was
a doozie! My shoulders are killing me,
I had to lower the keyboard to type.
My buns are burning when I make my abs breath...
Yes it was an awesome workout!
I can't wait to share it with you.
See you tomorrow. If you didn't weigh & measure
today, we'll do that tomorrow along with a food lab.
Be Strong.
Coach Steph

We got smacked with the weather again...

2010-01-20T05:13:00.000-08:00

We got smacked with the weather again

...how did everyone handle it?
Original tribe I know u were there for each other your tribe is strong.
Five tribe that is split... if u came u likely recovered & kept the others moving.
700 new tribe...if u paniced I won't be harsh on you. If u showed up...
HOORAY!
Most important Part of the TRIBE is the TRIBE so use it.
The gym is your friend.
I purposly left only the Slim in 6 series. Its quick & efficient.

If the ice kept you at home. Remember to eat good this week.
Carb count @ 45. This should be enough energy & give you burning power.

Don't forget to drink water. 1 gal a day is your goal.

Remember...how old u are is your business.how old you look is mine.
See you all tomorrow (Thurs)

Sat Workouts

2010-01-16T07:51:00.000-08:00

Morning Tribes! Its nice to have made it to the weekend!
I'm confident in all your abilities to step up this next wk.
I've got a new side challenge for anyone that would like
To see faster results or LOVES to RUN.
If u don't love to run, just try this extra workout challenege
for a month & see where you are after 5 wks.
THE CHALLENGE…
RUN 30 miles over the 5 weekends in addition to your
Weekly workouts. The miles need to be logged & turned in
To the folder @ the gym. You may do them on the tread,
Outside, in the dome, on the eliptical, whereever...just log them.

TRIBE CONTINUES TO GROW

2010-01-14T17:54:00.000-08:00

The neatest thing happened today. Jan 14, 2010:
The 7 tribe grew by 3!
What a fabulous addition - a family! & our first male member.
Wonder if he can last as long as the girls in the original council?

The spirit of the diet tribe continues to amaze me. The energy we are
Releasing into the universe is reflecting famously on to the gym!
Carol published an ad in the Sioux City Journal with a
Caption that says JOIN A DIET TRIBE!

Then this afternoon 2 other gals inquired to begin another tribe @ the 830 slot.

THE TRIBE VIBE IS A FEVER!

The new tribe is working hard. With the benefits of yoga on Mondays their
Determination & sense of going the extra mile each day INCHES WILL BE LOST!

Bring It everyday! - COACH STEPH

530 Tribe Fails Challenge

2010-01-14T17:45:00.000-08:00

530 Tribal challenge today
Thurs Jan 14 was a bit of a disaster! I would have like to see some more determination!
I can't have it all. I could have stepped in to correct but seeing how the tribe slacks off when I'm not there
Makes me more determined to push them harder.
NO FEAR
NO EXCUSES NO WHINING
NO MORE EASY DAYS!
Tomorrow the FRIDAY fUn will suprise all that really are serious about getting down to business.
It will be a sweaty challenge since not sweat was poured today!
See u tomorrow gang!
You better bring it & be prepared to leave it!
- coach steph

Coach's Challenge

2010-01-11T20:53:00.000-08:00

Hello there TRIBES! Hope this finds each of you well and with more energy than usual.
I am going to test the blog. It is easy for me to put my thoughts here and encourage your progress in a way each of you may address it with each other. To date no one has joined the blog. This may be for several reasons. I trust this will be resolved by Friday so we have a more efficient way to log our progress. As many of you may be too, I'm sick of this weather playing with us & keep me away from the gym. Working out at home is not nearly as much fun as along side you at Body & Soul!
I'm going to challenge each of you personally to dig in deeper than you have been. I want to see each of your goals be achieved. It seems we are on target for meeting our Phase 2 goals. I'm upping my own goal because I think I was being too easy on myself.
These last 5 days of carb counting showed me that. I'm going to continue the 30/60 carb rotation for the remainder of the month & see how it changes my eating pattern. Also I hope it will help me to sleep better.
So today was Day 8 & my carbs were too high because I forgot to log my soup & bread in the afternoon. A late night pilates burn helped to ease my conscience about it though, plus I feel amazing after the stretching. So as I tuck myself in tonight I pray for each of you to be safe and happy and well energized over the next tribal phase.
Coach Steph out!

Day 1 or Day 30

2010-01-05T07:14:00.000-08:00

Good Morning Tribes! Welcome to your first or 30th day.
For the original tribal council of 9 I'm so proud of your progress, effort and intensity.
Your dedication to get here continues to impress me. Keep it up. The next 10 days will
challenge your being. You can do it it's only 10 days and next month you will either
not remember the pain & suffering (because that goes away) or you'll regret you didn't do it!
YOU CHOOSE TODAY!

For those beginning today I hope you are as excited about your 5ive tribe (no I did that right) as I am. There are 2 in the 530 group (Pamela* & Tera) and 3 in the 700 group (Keeley, Amanda & Carol). MONDAYS you will all need to be at YOGA at 530! Suck it up you can do!Sara is great, you will challenge each other. The yoga blocks are up stairs if you need them. The mats are tribal share them, clean them, put them away. If you bring your own, clean it, store it or take it home but be sure your name is on it.

WEDNESDAY: 530 tribe: KENPO video no cardio or core breathing today. (ALL)
700 tribe: Weights on Weds that we reviewed. Start when you need to.
Show Carol if she makes it & we'll do her measurements Thurs.

THURSDAY: 530 tribe:Phase 1 Begins! Today you will learn.
Phase 2 Begins! Chest & BACK
700 tribe: Threat Thursday

FRIDAY: ALL : JUST GET HERE! It will b in the folder with your name on it!

Welcome Vermillion Diet Tribe

2009-12-27T18:46:00.000-08:00

Hello and Welcome to the Vermillion Diet Tribe 2009
Members of Heart & Soul Wellness Center, Vermillion, SD
Many of you are here for change. That change may be physical or mental, either way it will be transforming. This Tribe requires commitment to yourself and the Tribe. The members of the Tribe are counting on you to carry them when they may not be able to lift themselves. Each is relying on the others to be successful. The Tribe will be able to accomplish much tougher goals when their spirits work together.
If you so choose to join and remain in the Tribe - we will be counting on you to be there.
Procrastination is FEAR with no action. TAKE ACTION! Show up!
Our group workout days will be set on a monthly basis considering each persons schedules.

We will begin with the following:
DEC: MONDAY, TUESDAY & THURSDAY at 5:30 am Tribe with Coach Steph
Wednesdays, Fridays & Saturdays at 5:30 am Tribe on their own with a suggested workout plan

JAN: TUESDAY & THURSDAY at 5:30 & 7:00 am Tribe with Coach Steph.
Mon, Wed, Fri & Sat Tribe on their own with personalized workout plans.

See you at the gym in the morning! Don't forget to BRING IT! -Coach Steph