Monthly Archives: January 2016

Transformation Tuesday: Michelle Bradley

I love Tuesdays because that means I get to celebrate the accomplishments and successes of all of you!  You guys are amazing and you work hard, and you kick butt. So thankful for you!

Today’s Transformation Tuesday features my sweet and dearest friend, Michelle Bradley.  I have known this gal for more than 10 years. She and I met at church. We served the high school group together. We went on many adventures together!  Lots of tears shed together when boys broke our hearts.  When our expectations for life in ministry fell short thanks to reality, we had each other. I am so thankful for this woman!

She chose to do the 21 Day Fix and Shakeology.  She wasn’t afraid to buy a workout program, but she was afraid that she wouldn’t finish what she started. She would often use words to describe herself that I truly felt didn’t fit her. Lazy. Undisciplined.  Unmotivated. Easily discouraged. But when I see her, I see a woman who has overcome immense challenges to become who she is. She is kind. Compassionate. Sensitive. Friendly. Extroverted. An excellent listener.  She is BEAUTIFUL on the inside. And what you see now physically just shows you how hard she worked.

Michelle Bradley 21 Day Fix Results
Michelle Bradley 21 Day Fix Results

She lost 3 pounds and 10 inches off of her entire body. That is in 21 Days.  She also has gained a newfound confidence in herself, and she has fallen in love with fitness. Not because it makes you look physically good, but because there is so much to live for. When we feel good, we can do more. We can live more of our life and do more things in this lifetime. We can serve more people.  It can help transform us inside and out.  This has been my greatest joy to see my friend transform.

So proud of you Michelle! You absolutely killed it! I can’t wait to see your results from Hammer and Chisel!

Have any questions about Being a Size You? Are you ready to begin your own transformation journey?  Would love to connect with you in my next Be a Size You Bootcamp!

 

Nourish Your Mornings

A lot of people, myself included, believe that we don’t have time to eat breakfast. I had been known to go several hours without eating anything in the morning, and say that I was so busy I forgot to eat!

What?

It was definitely not good for me, and it is not good for you either. But, the reality is a lot of us are busy in the mornings. We have families to take care of. We have jobs to rush off to. How can we possibly think of making anything for breakfast.

And if we do think about breakfast, we usually just grab the nearest granola bar, or toast, or drive thru.  We can do better than that.  Yes, it takes a little bit of initiative and planning, but you are worth it. Let’s stop allowing the busy schedules to take control of our health.  We are more important than what that calendar says.  You matter and it is time to act like it!

Here are a few of my favorite breakfast ideas!

Greek yogurt topped with blueberries, strawberries, granola, and cinnamon. (1 Red, 1 Purple, 1/2 orange)
Greek yogurt topped with blueberries, strawberries, granola, and cinnamon. (1 Red, 1 Purple, 1/2 orange)

 

2016-01-23 09.54.09

 

Green Smoothie (our family Drinks Shakeology). Simple, nutritious, and fast! 1 Red, 1 purple, 1 yellow
Green Smoothie (our family Drinks Shakeology). Simple, nutritious, and fast! 1 Red, 1 purple, 1 yellow

Some other awesome ideas:

*Overnight oats: The flavor combinations are ENDLESS! All you need to do is check pinterest. There are a ton of options

*Protein Pancakes or waffles: My favorite. Plus, you could make a big batch and freeze or refrigerate so you can have during the week.  No cooking involved in the AM ;).

*Omelettes: If your place of employment has a kitchen, you can choose to make a healthy omelette and fill it with your favorite veggies.  You can even add a little cheese if you want! (My personal favorite is adding feta, spinach, mushrooms, and hot sauce. Everthing is better with hot sauce!)

What are some of your favorite quick and easy breakfasts?  Do you tend to skip it? Or do you plan for it?

Note: The measurements included in the food posts are from the 21 Day Fix program.  It is a fitness program and portion control/nutrition program all in one.  For more information, about this program or about my upcoming online bootcamps, shoot me an email or schedule a time to chat so I can hear more about your goals and if my bootcamps are right for you.

 

Be a Size You,

Tiffany

Momma Gettin’ Fit

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Top from crosstrainingcouture.com

As a mom, let’s be honest,  it is not easy to set aside time for oneself.  We have little ones who need our attention. Husbands who want to spend time with us. Laundry, laundry and more laundry. Dinner has to be made (how else will anyone else get fed), not to mention that most of us feel like a glorified taxi service thanks to all of the activities and errands that need to be done. Add that to those of you moms who work outside the home?!

*Whew* I am exhausted just typing it out.

But can I encourage you? You can be healthy, fit, eat well, and live well, even as a mom. Even with your full plate.

But it will not be easy. There will have to be some sacrifices on your part in order to make it happen.  Your goals will not be like my goals. Maybe you are a momma who does not need to lose any of the excess baby weight because it went away while you were breastfeeding! (Lucky! That so did not happen to me!)

But perhaps you are a momma who could either stand to lose a little bit, or you just want to strengthen your body and have more energy or feel good in your skin again. Here is what you need to realize.

  1. It is not going to happen just by chasing kiddos around or taking them outside to play. Yes, that can be “part” of your activity, and you should always strive to play with your little ones, but that is not a fitness strategy.  If you are wanting real change, then you must do something more challenging than that.  There is no easy way to say it.  If you don’t have a real plan, invest in one or join my next online fitness bootcamp (that you can do in your own home!).
  2. Nutrition, nutrition, nutrition. If you are breastfeeding, this is especially important. If you are not breastfeeding or your children are weaned, this is especially important. You cannot have a bad diet and expect to just workout and see results. It will not happen that way.  In fact, 80% of your results will come from what you put on your plate!
  3. You don’t have to spend a ton of hours at the gym. Please. Who really has time for that? I don’t! I will let you in on a secret. I only workout for 30 minutes, MAX! At this stage in my life, I have too many things going on and I don’t want to spend that much time on my workout. I want to go hard, get it done, and then move on with my day. I know you do too.  So pick something that will help you sweat, yet will be quick. My favorite programs for Moms are the 21 Day Fix and Piyo. Quick, yet efficient!
  4. Be patient.  Your body went through something incredible. It carried a life inside of you.  A baby will not always adhere to your schedule when you want to workout. Believe me. I understand. My son was a 1 year old toddler.  My workouts weren’t perfect. My eating wasn’t perfect, either. But what I was, was consistent. Even when it was difficult to get those 30 minutes in, I made sure they happened. I had friends who challenge me and supported me. Make time for your workouts an appointment you make with yourself. And bosses don’t cancel. No one can care more about your health than you.  You have to make it that important. But be patient. Change will not happen overnight.

Last, but not least, don’t be afraid to try something new or have accountability. It was something I wish I had when I started. I had friends supporting me, but I did not have a lot of accountability. It is a big reason why I create these Be A Size You bootcamps.  You CAN be healthy and fit, and be a great Mom.

Are you ready?

Be a Size You,

Tiff

Transformation Tuesday: a 21 Day Fix Story

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One of my favorite parts of my job is hearing how my boot campers are doing.  Whether they have chosen to complete their program alone with must me, or they enroll themselves into one of my groups, my goal is always the same:

To help THEM succeed!

I am excited to share this transformation story with you all. She is the sweetest girl ever and I am so proud of her. In the beginning, she had her doubts as to whether this would actually work for her. She was not a girl that needed to lose a ton of weight, but she wanted to be healthier. It was that important to her.

She wanted to remain anonymous, but she chose to share these words with me (and all of you) regarding her experience so far with the 21 Day Fix:

“I love 21 Day Fix! The recipes are so simple and easy, even *I* can cook! For at least a month, I’ve been eating cleaner and working out more. Now I have more energy, uplifted mood, better mental acuity/stamina, and more confidence. I’m better at my job! I worked 5 days straight last week..and I STILL had enough energy to shop, meal prep, and cook on Saturday. Even my PMS symptoms such as anxiety, irritability, and horrible memory are greatly reduced if not eliminated. I’m functional and much easier to live with. I think it’s safe to say that 21 Day Fix is a worthwhile investment!!”

I love that this particular transformation is not so much a physical one, but an emotional and mental one. So many people tell me they are not able to work out because they have NO energy, but clearly my challenger realized by spending merely 30 minutes a day of physical activity, and eating healthier by following the nutrition guide, it gave her energy to perform her job well, as well as function in other areas of her life.

Congratulations, sweet girl! I am so proud of you!!!

If you would like to learn more about the 21 Day Fix, or you are looking to have more energy during the day, or looking to reach some weight loss goals, Let’s schedule a time to chat about your goals and get you started.

Be a Size You,

Tiffany

 

Are You a Martha or a Mary?

Pastor Dan Quote
Photo by Cornerstone Community Church

I used to hate these messages. The story of Mary and Martha found in Luke 10:38-42. Every time a Pastor would walk on stage, and he would begin talking about how we all need to be Mary’s, and it would make all of us Martha’s (probably the majority of them being women who had a bazillion things on our plates) feel small and with deep regret.

I rarely walked out of those types of messages encouraged. I would mostly wallow in how I continually failed to be like Mary and just sit at the feet of Jesus.  I have always been a “hands on” kind of gal.  If something needed to be done, and no one was doing it, then I was going to get it done.

My husband had the opportunity to teach at our church a couple of Sunday’s ago, and I was really nervous for how this message was going to go.  Not because I didn’t believe in my husband…but because of the topic! Of all the passages! Mary and Martha?? Really??!!

But I was pleasantly surprised, and I hope you will be too.  See, being a Martha is not a bad thing. The world needs Martha’s. Martha’s get things done. They are most often the ones serving within the church, they are giving of their time, their treasures, and their talents in order to serve God’s kingdom. They are busy. You see them as you walk into church on Sunday morning and they great you at the door.  They are often leading small groups or bible studies, or praying with folks in the congregations. They are often leaders of ministries, or maybe they even work in business for God’s glory. They are doers.

But even doers get exhausted.  Sometimes, they are so busy, they don’t pause long enough to gain refreshment at the feet of Jesus.

That is the point. Both are needed. Jesus wasn’t saying that Martha was bad, but that Mary had chosen better at that moment. With all the business that had to be taken care of, Mary chose in that moment to allow Jesus to pour into her soul and heart. She drank in His words. He filled her. Poor Martha, although she was doing good things, she was stressed.

I am a Martha, but I am learning to slow down and choose as Mary did. Choose Jesus and allow Him to fill your cup so you can go out and do your Kingdom work.  Because we cannot do much in our own power, but if we are filled with His, oh imagine what we are capable of.

It is much better to be occupied with Jesus, than to just do things for Him. Just doing things for Him leaves us exhausted. That is not what Christ desired when He said “Come to me, all who are weary, and I will give you rest.” When we come to Him, we will be refreshed.  His word is LIFE.

Sit at His feet. And be prepared for the joy that comes with it. And if you have some time, grab a cup of coffee and tea and go listen to Dan’s message!  (I know, a total shameless plug lol! I am a proud wifey!)

Be a Size You,

Tiff

Maple Dijon Chicken

I love maple Dijon anything. I also love checking out Pinterest for meal ideas. There were tons of variations of Maple Dijon chicken floating around, so I thought I would try my own hand at making it with what I had in the pantry.

It was a total win! Even my picky six year old who pretty much complains at every meal (it is a miracle he grows!) loved it and asked for it to be in his lunch for school.

Yes. Go make you some of this! If you are doing the 21 Day Fix, 21 Day Fix Extreme, Hammer and Chisel or any other program, this will work!

Fix approved Maple Dijon Chicken
Fix approved Maple Dijon Chicken

Maple Dijon Chicken with brown rice and steamed veggies

1 pound or more of boneless, skinless chicken thighs (You can definitely use breasts, but thighs have way more flavor. Be sure to trim the fat as much as you can).

1 clove garlic, crushed

1/2 TBSP Italian seasoning (or you can try dried rosemary, thyme, or favorite herbs)

2 TBSP Real Maple Syrup (NO AUNT JEMIMA!)

2 tsp soy sauce

1/4 cup Dijon mustard

1 TBSP Olive Oil

 

In a small bowl, mix together the garlic, seasoning, maple syrup, soy sauce, Dijon mustard, and olive oil. Pour over chicken in a 8×8 baking dish, making sure they don’t overlap, and chicken are thoroughly covered.  Cover, place in fridge and allow chicken to  marinate for a minimum of 30 minutes.

When ready to cook, preheat over to 375 degrees. Bake in the over for 45-60 minutes, or until they are golden brown on top.

Serve with brown rice and favorite steamed veggies.

This is 1 red, 1 yellow, and 1 green.

By the way, the marinade could definitely be used as a salad dressing. It was quite tasty on it’s own!

Be a Size You,

Tiffany

 

 

Café Latte Shakeology

Jan-Hero-Shakeology1

I haven’t been this excited about a new Shakeology flavor in a really long time. I am a HUGE Chocolate and Greenberry gal, so those are generally my go to for my daily Shakeology.

But one that could replace my morning cup of coffee? And it is nutrient dense? Good for you?

Please sign me up!

If you have never heard of Shakeology, allow me to share! Shakeology is a nutrient dense superfood shake that allows you to have a very simply meal for breakfast, lunch, dinner, or as a snack, and give your body the nutrition it craves. Your body doesn’t crave calories.  Calories are energy. Your body functions well depending on what you feed it. Not all calories are the same.  Nutrients give your body LIFE.

That is what Shakeology offers.

It has also been clinically proven to help people lose weight, increase their energy, and improve digestion and lower cholesterol and more.  As a wife and mom who has a history of diabetes, high cholesterol, high blood pressure in her family, this appealed to me a great deal because that meant I could have a tool to help minimize the risk.  Nutrition is important to me and I hope it is important for you!

I don’t use Shakeology for weight loss. My journey towards health and fitness began BEFORE Shakeology, but since drinking it daily for the last 4 years, it has definitely helped me maintain my health and feel amazing inside and out because I am putting this amazing powerhouse in my body!  I was a skeptic, but not anymore!

So what is so exciting about the new Café Latte Shakeology? If you are a coffee lover like I am, get ready!

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Testing out the new Café Latte Shakeology!
  1.  It is made with whole coffee fruit. which is indigenous to India and Mexico; it’s the fruit that coffee beans come from.
  2.  By using the whole fruit, it lowers its carbon footprint while delivering the delightful refreshment found in a cafe cup of joe.
  3.  It will be available for purchase on January 11th.

If you want to get yourself some Café Latte, get your joe and superfoods in one big glass, I would love to help you get your first bag into your hands.  If you have any questions, of course you can always ask me! I am happy to share and answer!

Be a Size You,

Tiffany

It Works, But……

Quote found on Google
Quote found on Google

Have you ever stuck with a plan, diet, system because you are comfortable with it, yet you have yet to have had any success with it?

Meaning you can’t stick with it. It doesn’t become a lifestyle for you, but instead a source of frustration.

But you say things like “well it works, but I am just terrible at xyz”.

If you say it works, but you aren’t having success with it, then it doesn’t work. At least, not for you. It means you have to change something. You are going to have to walk away from that very plan that you keep holding onto and try something else. Something that will work.

I see it all the time.  A person will be so wholeheartedly committed inwardly to the plan, but they struggle with it and can’t seem to get the results they want.

But they keep saying it works.

Tough love here, my sister. That plan you are doing does not work for you. If you keep doing the same thing over and over again, expecting a different result, then that is the definition of insanity.

Being healthier should not drive you mad. It should become a lifestyle for you because you are clicking with what is helping you be better, stronger, more fulfilled, and help you to love your body. Stop dieting and start living. Tap into WHY you want to be healthy in the first place. It has to be so much bigger than weight loss.  Dig deep inside and figure out what it is that you want. What does being a healthy woman look like for you?

And if you are holding onto that plan of yours because it is safer to stick with it than it is to change, let it go.  Let. It. Go.

If you need help finding something new,  I want to invite you to join one of my Be a Size You bootcamps (next one begins very soon!) Don’t be afraid to try something new. This is YOUR life we are talking about.

Are You Called or Capable?

Quote from "Let it Go"
Quote from “Let it Go”

How often do we say no to something because we don’t truly feel we are capable of doing the task, even though we feel we may be called to do it?

I bet a lot of us would be raising our hands. Capability is the big elephant in the room when it comes to fulfilling God’s will for our lives.  I would wager that some of the things we feel God is calling us to is bigger than we pictured or conjured up in our dreams, so when it falls before us, we instantly tell ourselves and everyone around us, “I am not capable.”

But if we are called, and it is God doing the calling, not just your neighbor or pushy friend, then shouldn’t our answer be YES, regardless of our capabilities? Doesn’t God equip those He has called according to His purposes?

My husband has been a pastor for the last 13 years.  He does not have a masters degree in Theology (although that is on his to do list. We both agree he should pursue one). He struggled with a learning disability for most of his educational career. He would be the first to tell you that he does not “feel” capable to do the job of shepherding God’s children and sharing God’s word most of the time. But he knows that he has been given the capabilities to do this because God called him to minister to the local church.  It is the one thing that when Dan goes to sleep at night, and when he wakes up, he is sure of what he is to do.  It is his calling. Anything else he would do would simply be done because he could, but not because he was called.  That probably doesn’t make any sense, but as I watch my man doing what he loves, and knowing that God provided all of this for us, it makes me giddy and I could just cry! And I don’t cry often!

 

Then there is the flipside. We will say yes to things simply because we know we can do them. That is not necessarily a bad thing, but often times we say yes all the time to those things! And then we wonder why we are stretched thin, exhausted, frustrated, impatient, and lack joy. Friends, just because we are “capable” of doing something does not mean we should do it. Perhaps, we should set aside the control freak in us, and allow the person who is called to complete that task you are capable of doing, do it.  It will relieve you of excess pressure and you will be able to breathe!

When it comes to “callings”, don’t stress out too much about what that will look like. God has given each of us gifts and talents that were meant to be used for His glory and to serve His kingdom purposes. Use them. Pray over them and ask God how He would want you to use those gifts.  And don’t say yes to everything just because you can do it. Ask yourself if this very thing that is requested of you is something God is moving you to do, or are you wanting to do it simply because you can. You can do anything, but you cannot do everything.

“For we are his workmanship, created in Christ Jesus for good works, which God prepared beforehand, that we should walk in them.” Ephesians 2:10 ESV

“For God did not give us a spirit of timidity, but a Spirit of power.” 2 Timothy 1:7

What do you feel you are called to do today, but you are not saying yes because you don’t feel capable? Or, what have you said yes to that you really should not be doing?

Be a Size You,

Tiff

 

2016 is Going to be Amazing

New Year 2016

I love the possibilities that a new year can bring.  The brand new chance to make dreams come true. A moment to reflect on the past year and the anticipation of what the next one holds for you.

I am also excited that for 2016, Be a Size You is mine and we will have a real space to get together, connect, share, encourage, and be amazing.

Welcome to my new space. Pardon the dust, it will be complete by February, but I am so excited to have you here.

I would love hear from you in regards to what you would like to see here at Be a Size You.

I am so excited to inspire you all and be a healthier version of ourselves, inside and out, together.

Be a Size You,

Tiff

P.S. For those of you who are visiting my website, please leave your email in the Contact form for my updates. You will get a free gift from me on my 5 steps you can do to start your days with purpose.