Monthly Archives: January 2017

Don’t Just Watch Me. Join Me.

Finishing up my first month of 22 Minute Hard Corps and I could not be more excited. I think this has become a new favorite program for me. If you know me, you know that it has taken me multiple tries to even get through one full week of Tony Horton’s fitness programs. I don’t know why it was so hard for me, but this time I was determined to do this program from start to finish. And now I am nearly 30 days in. Yes!!!!

I see some of you watching me and following me, and encouraging me on my social media pages. And it means so much. But now, I don’t want you to just watch.

I want you to join me.

Yes, I want you to join me in doing 22 Minute Hard Corps. The entire program. From start to finish. 

I have my next bootcamp starting soon, and guess what?

You can do this workout entirely from your home.

But you won’t be alone. You will have me. 

You will get 60 days of workouts that are 22 minutes long and guaranteed to kick your butt and get you results, as long as you push play!

You will get a nutrition guide from the program so that you will properly fuel your body, PLUS I will be sharing with you the meals that my family and I have enjoyed while I have been on this program. Do not think diet food. We are talking REAL food that your entire family will love, as well as special tips for those of you with picky eaters.

You will also be drinking your daily dose of dense nutrition and/or taking Beachbody Performance. I am going to be real with you. You need either both Shakeology and performance or one of them. You want optimal results? Follow the system. Don’t short cut it. I have been drinking Shakeology and using Beachbody Performance Energize and it has made a huge difference in my performance and longevity. Don’t kid yourself. I am not in the business of kind of making you healthy and get in shape. I want to help you transform inside and out. 

You will be plugged into an online virtual community created by me with other women who will be doing this program (or others if they are doing Beachbody on Demand…more on that in a bit). There, I will encourage, motivate, work out with you, post recipes, tips, and so much more. This group is for your benefit. 

If you like the idea of 22 Minute Hard Corps, but you like more variety for your workouts (especially if you will be working out at home), then I highly suggest the All Access Beachbody on Demand membership package. You get access to hundreds of workouts, even new ones that will be launched in 2017, and it is for the whole year. Plus, you get your first 30 days of Shakeology as well. For way less than what you would pay for a gym membership, nutritionist, and personal trainer combined. Seriously. 


I am ready to help you reach your goals. If you have more questions, fill out the contact tap or email me at coachtiffanyharper@gmail.com

You ready to go?

Here are your options to start:

22 Minute Hard Corps challenge

All Access Beachbody On Demand pack

Be a Size You,

Tiffany 

P.S. Links and prices are for US. If you are from Canada, please message me so I can get you the correct links and prices. 

Whole 30 Week 3

Hello friends!!!!

It has been a crazy busy week over here at the Harper’s. First, Madi had a swim meet and she did so well.

I am so dang proud of that girl.


She did really well. It was a learning experience for her as well. Her first race she was disqualified in the 50 M Breastroke because she didn’t touch the wall with two hands when she finished. Heartbroken to say the least, but now, she knows what to do!

Second race was the 50 Freestyle and she did amazing! Her time was 42:33 and we are so proud of her. She finished 4th in her Heat. I know she is ready to go for her next meet and kill it. Love my Fit Kids.

For the Whole 30, it was harder to stay on it, especially since Dan and I were staying with family this weekend and they are not following Whole 30. I am finding that Dan and I are embracing the Paleo lifestyle a lot and I think this will be something we will continue to follow, with some modifications. I will still be drinking Shakeology everyday because it is a part of my nutrition plan and it makes me feel really good. Our whole family drinks it so I don’t think we will be stopping anytime soon.

Our favorite meal of the week was the Beef and Veggie Stir fry from Practical Paleo.

If you have some skirt steak or chicken and a ton of leftover veggies, you need to make this dish. Easy and quick! And nutritious!


Plus, with leftovers, Dan would heat up some of the stir fry, fry an egg and fuel up before he went on a bike ride or before he left for work. I had a bunch for leftovers for lunch as well. 

I finished up week 3 of 22 Minute Hard Corps. You guys, this workout has pushed me so much! I love that it works multiple muscle groups, I get cardio in (you all know I hate cardio), and it is done in 22 minutes. If you are someone who feels like they are working out a lot and aren’t seeing the results you want, give 22 a try! I think you might be surprised!!!! 


I still haven’t taken photos, because I am a total slacker. Haha! I will do it! Perhaps I will wait until after the final week is done, that way I can see my 30 day progress and then push myself even more based on what needs to change (if anything).

Well, that is all folks! Thank you so much for joining me on this journey so far. I can’t wait to keep sharing with you guys and I hope that you see that no matter where you are starting from, you can become healthier and feel good inside and put. Self care is important!

Be a Size You,

Tiffany 

Week 2 of Whole 30

The Whole 30 has been so interesting this week! I have really loved the meals I prepared for my family. If you saw my previous post, I shared the Mediterranean chicken that was a hit, as well as the Sweet Potato soup and Lemon Rosemary salmon. With a ton of veggies and Shakeology as well during the second week, I feel good.

But then at the same time, I don’t.

Anybody else feel the emotional toll from this week? I found myself glued to social media and the news with all the hoopla in regards to the inauguration, the women’s march, the anger, the fear, etc.

It was like my body was doing all the things necessary to take care of itself, but the stress of everything I was seeing was invading my body and my body was fighting to survive.

My mind too. It is true when the Bible teaches us to guard our hearts and minds. Because what goes in….will manifest itself in other ways. 

My heart was so broken over the anger and fear and ugliness that I witness from both sides of the debate. People have literally lost their minds! And I could tell, physically, that it took a toll on me. I am a very political person. I am interested greatly in what happens in our country and its leaders.  I don’t always share those opinions or thoughts. My mother didn’t raise an idiot and I have learned when to speak up and when to be quiet and fight silently. But I also tend to carry things internally, and that affects MY well being.

I know this was supposed to be a recap on the Whole 30, but this journey isn’t just about a diet or food to me. I have been this lifestyle for about five years now. It is NEVER just about food. Which is why my emotions are a part of this week’s recap. 

But rest assured, I am good. I am okay. But I noticed that I may not be seeing the results that I would like because of the stress my body may be feeling from this week. 
Have you felt emotionally charged this week? It is okay to admit that you have! I think everyone has been affected somewhat. 

Remember to pray for our nation and its leaders. It doesn’t matter whether you agree with them or not. Pray for them! They have to make decisions that we do not! I do not envy their job.

Finished up week 2 of 22 Minute Hard Corps and the Beachbody Health bet is still going strong! My group is crushing it! 

My current favorite Shakeology recipe is so simple right now.

1 cup unsweetened almond milk

1 scoop greenberry Shakeology 

1/4 cup frozen berries

1 tsp coconut oil

Extra ice

Blend! 



Be a Size You,
Tiffany Harper 

My Favorite Meals from Whole 30 So Far

So, who saw my fail on IG the other day. Haha!

I love Panera Bread, and truthfully, they have awesome healthy options for those who are looking to eat well.  But since I am doing the Whole 30, a lot of things, like BREAD, are not allowed.

I was so excited to chat with my sister friend and we were busy talking and I was just thinking about grabbing something nutritious, that I forgot about the rules a little bit. Ordered an egg white, spinach, and avocado power sandwich. Woops! By the time I realized my mistake, my hungry self wolfed it down.

It was really good though! LOL!

I wanted to share a couple of my favorite recipes with you guys so far that I have enjoyed this week and last week.  I shared two on my week 1 recap, but here are  a couple more.

Please note that I am no food photographer, nor am I one to really recreate fancy recipes.  I love cookbooks and following their suggestions. I am just not that creative in the kitchen, even though I do enjoy cooking.

On Monday, I made Lemon Rosemary Salmon. AMAZING!

I got the recipe for the Salmon from Practical Paleo cookbook (page 375).  It called for it to be broiled, but you can bake it as well. A really simple and easy recipe and I added Kale and Sweet Potato Zoodles for veggies. My hubby devoured it. And we had plenty left over for lunch the next day. Score!

Another great recipe I made, that I actually wasn’t sure I was going to like was the Mediterranean Baked Chicken with Cauliflower, also from Practical Paleo (page 294).

Mediterranean flavors are so interesting! There is cinnamon, paprika, citrus notes, garlic, onion, and so much more. I really, really enjoyed this dish. And the Cauliflower with all the capers and bacon…yes please! Such a great meal.

Dan and I have really enjoyed eating this way the last couple of weeks. Obviously, we have not been perfect. It has also taken our kids a bit of an adjustment to since I am enforcing more veggies and protein and less processed meals for them. I just can’t make multiple meals for their tastes. They will come around and I require that they at least try a few bites of what I have made for dinner.  They don’t have to like everything I make, but they should at least try it. So for those of you struggling with your kids eating healthy, give it time. Every parent has a kid or two who doesn’t want to eat their veggies. But keep introducing them to new flavors and include them in the kitchen.  (Fellow control freak mamas, I hear you. Do the best you can to include them. They really just want to be with you, more than they actually want to cook.)

What are your favorite Paleo recipes? Did you discover recipes that you were surprised you would like?  This has been such a fun experience for me, even if I have not done it perfectly!  Only a couple more weeks to go!

Be a Size You,

Tiffany

Week 1 of Whole 30

I finished week one and I am so excited to share with y’all how everything has gone!
Let me start by saying that Whole 30 is hard, but not as hard as I thought it would be. Mainly because a lot of the foods that are allowed in Whole 30, we already consume. The hardest part for me, I think, has been to adjust to eating more food than I am accustomed to and so that I don’t want to snack. I found that if I am craving snacks every two hours, then I must not be consuming enough at my meals. It has been a learning curve for me, but I have really been enjoying eating this way so far. And so has Dan! 
First, let me share with you a small transformation I have noticed in my body:

I definitely feel tighter and not as fluffy. I have always struggled with the back rolls and I could not figure out how to develop back there. (Picture on the right is from a few months ago). I was working out regularly and drinking Shakeology, and eating clean, but I must have been starving my muscles of adequate protein because I definitely feel tighter in my abdomen and back areas. It goes to show how much your nutrition plays a part in this. I don’t need to lose weight, BUT I would like to build more lean muscle, so this is very exciting for me!
Do I have any favorite recipes? You bet!
We made Big O Bacon burgers. No bread, but we sautéed some kale and I made some home fries. They were really good. I got the recipe from Nom Nom Paleo
I also LOVED Simple Egg Drop Soup.

Fast and easy. Whipped it up in 5 minutes! When it is rainy or you are feeling under the weather, make yourself some of this! Also from Nom Nom Paleo. 
I will share a couple more awesome Whole 30 approved recipes mid week.
I am also still drinking Shakeology and doing 22 Minute Hard Corps (which is a bootcamp style workout from Beachbody). 


​​
I am feeling pretty good so far and I can’t wait to see what the next three weeks will bring! 
Be a Size You,
Tiffany 

Are you in Transition? 

Are You In a Season of Transition? 
When I look at water, I know just enough science to know that it is never constantly in the same state. 
In seasons, it goes through changes. 
It can change to a solid, gas, or liquid. 
It can come down as rain, or evaporate when temperatures rise. 
It is constantly in a state of transition. 
What about you? Is your heart in a state of change? Maybe you are experiencing loss, a move, a career change, a new baby.
Transitions will always come. They come in many forms and while we can’t predict what transitions we will face, we can expect to face them. 
You know who won’t change though? God’s word. His promises. His love for you. 
“The grass withers, the flower fades, but the word of our God will stand forever.” Isaiah 40:8
When you are feeling the weight of change and you are unsure if you can bear it alone, you are right, you cannot. But with God, you can claim dependence on Him to provide and meet you where you are at. 
“Blessed is the man who remains steadfast under trial, for when he has stood the test, he will receive the crown of life, which God has promised to those who love Him.” James 1:12
Why worry about what your tomorrow will bring. What this new change will do to you. I have a tendency to worry and stress and take matters into my own hands. Especially when I am going through uncomfortable change. I am a take charge gal. When change goes my way, I am much easier to deal with. 
But hard change. Necessary change. Change I didn’t want or ask for….that is hard. Trust can be hard. But God’s word is clear in this:
“Therefore I tell you, do not be anxious about your life, what you will eat or what you will drink, nor about your body, what you will put on. Is not life more than food, and the body more than clothing?” Matthew 6:25
“But seek first the kingdom of God and his righteousness and all these things will be added to you.” Matthew 6:33
Or the very first verse I kept in my heart as a new follower of Jesus sixteen years ago:
“Trust in the Lord with all your heart.
Lean not on your own understanding.
In all your ways acknowledge Him,
And He will make straight your paths. Proverbs 3:5-6
Wherever you are today, sister friend, know that He cares for you. He sees you. He will meet your needs, the ones you may not even realize you need. Trust in Him if you are in transition.
If you are not experiencing change, trust that you will eventually, and still have faith.
Be a Size You,
Tiffany Harper 

Starting Whole 30…

Here we go! The first day of Whole 30 and I am super excited!!!

To prepare myself for these next 30 days, I actually made Whole 30 friendly recipes the week before, just to get an idea of what to expect. These meals were paleo by nature and they were also incredibly delicious!

One recipe I made was the Sweet Potato soup on Saturday. While I was making it, I was 100% certain no one in my family would eat it. It was such an easy recipe, but I thought for sure I would have to dump it out. I even added some crispy crumbled bacon to add on top.

I was wrong. The kid’s didn’t eat it, but Dan did. He had two big bowls! He loved it! I nearly died! Lol!

Here is what is on the meal schedule for this week (for dinner).

Monday: Coconut Curry chicken with zoodles & roasted veggies.

Tuesday: Bacon Burgers, salad and oven home fries

Wednesday: leftover chicken or burgers and a side of sweet potatoes or home fries and veggies

Thursday: Lemon Pepper Salmon with cauliflower rice and roasted veggies

Friday: breakfast for dinner! Spinach frittata, bacon, roasted sweet potatoes and red bell peppers and Brussels sprouts.

So excited to try new things! Saturday will be grocery day and Sunday will be meal prep ( Both of those days will mean lots of left overs for us.)

Most of the recipes for these meals I have found in the Whole 30 cookbook and some of my favorite Paleo food bloggers. (Will share them soon!)

I also started 22 Minute Hard Corps, as well as continuing to drink Shakeology.

Also, the Beachbody Health get kicked off today and my online group has gotten off to an amazing start! I am so proud of them! 
Be a Size You,
Tiffany 

Super Saturday January 2017

One of my favorite events ever happened today and I could not be more excited!

Partnering with the company that created P90X, Shakeology, 21 Day Fix, Cize (my soulmate workout) and more has been so much fun, and I have loved the friendships I have built by being a coach.

Every quarter, Beachbody puts on a little mini conference all over the US and Canada called Super Saturday and it is an amazing way to hear about upcoming fitness program releases in the New Year (which there will be a few!), possible new Shakeology flavor (there will be one!) and trainings. We also get to recognize coaches who have moved their businesses forward, celebrate fitness transformations (my favorite part) and often times, work out! 

Today, I was in San Diego, California for Super Saturday and the incredible Tony Horton was there. If you have no idea who he is, google him. Seriously. 


He shared how he got started in health and fitness. He wanted to be an actor (very similar to my own background actually) and found his calling in helping people get healthy and fit and stay that way.

He reminded us that we can’t make people want to do this. Or join us. Or stay motivated. Which is why it is so important that we are tapped into why WE ourselves want to do this. It has to be bigger than aesthetics. It must go so much deeper than wanting to look good.

There has to be heart attached to it.


Each person in that room today has a why. They had a why when they began, and they have a why now to keep going. And I can bet you that it is deeper than six pack abs.

I am motivated more than ever to serve in health. I know that I don’t do this perfectly. I remember, though, what it felt like to not feel good in my skin and to be tired and sick all the time.

I don’t want to be that woman again. I like the one I am becoming now.


Monday, I begin the Whole 30, start working out to 22 Minute Hard Corps, and Shakeology.

Let’s do this,
Tiffany 

Be a Size You goes on the Whole 30!

I will be honest and tell you that I have considered trying the Whole 30 many times, but never decided to take the leap, until now.

I will spare you all the reasons, except one. 

Sometimes, those in certain food/nutrition camps, are incredibly self righteous and a little legalistic for my taste. You mention that you don’t eat Paleo or you use a certain brand of supplements and they are all over you like ugly on an ape.

I don’t have time for rude people, or snotty people. So, I would just do my thing.

And it has worked. I workout at home 6 days a week, I follow a relatively clean diet of whole, nutrient dense foods, as well as drink Shakeology. I am the healthiest I have ever been and as a thirty-five year old wife and mom of two, that feels pretty awesome.

But I like trying new things. I have heard amazing things about Whole 30 that Dan and I decided that we are going to give this a go, together!

Woooo!

What is Whole 30? Many of you reading this are probably very well aware of it or you have friends doing it, but in a nutshell, it is not a cleanse. It is a 30 day nutrition reset that has you eating REAL, Whole, nutrients dense foods and eliminating the ones that most people consume in their diet that they may not realize is harming their body and therefore it is failing to function at its most optimal. Whole 30 is about helping you help your insides. Did I mention it was not a cleanse?

You eat food people! Yes! 🙌🏻
If you haven’t, I highly suggest reading “It Starts with Food” first, and then grabbing your copy of the Whole 30 book as well, if you decide while reading the first book to give it a go. Both of those books are available at the above website or through Amazon.

*Side note, you will. The science provided in the book is fascinating. What’s the worst that could happen by doing the Whole 30? You eat food that is tasty and nutritious?*

I have long believed that food plays a very big role in our overall health. I believe this because I have seen countless women try to kill themselves in the gym, or even with the workouts I do, but their eating habits don’t change and they don’t feel as good or see the results they are hoping for. The truth is, you cannot outexercise a poor diet and think it is going to Fix your health. You must start with your plate.

I also wanted to do this with Dan, for Dan. He has been struggling with some chronic pain, he gets headaches quite a bit, among other things and he desires to be his healthiest self this year. I want him to succeed and I think this will be an amazing thing for him. Because, again, he gets to eat food. This man of mine does not do cleanses. Ha!

Dan and I begin on January 9th. I will be blogging my journey and popping on FB live to share my thoughts, as well as posting on IG as well. 

Another note here, because I know you will ask. I will be drinking Shakeology during the Whole 30. I know that in the book it says not to. But while I agree with them on the majority of their information, I disagree with them on Shakeology as an educated consumer and advocate for my own health. This is a decision I am making for myself and not for you. You must make your own decisions regarding Whole 30 and their guidelines and for your health. 

Stay tuned and Be a Size You,

Tiffany 

Abundance in 2017

*photo from She Works His Way app*
I’ll be honest. The first word that came to mind for the year wasn’t Abundance.

It was rich.

I loved the idea of being rich in hope. Rich in faith. Rich in grace. Having a wealth of knowledge so that I could walk out my calling as a wife, momma, bible studying and sharing woman.

It was the verse in 2 Corinthians 8:9 that said,

“Though he was rich, Yet for your sake He became poor, so that you by His poverty might become rich.”
This verse isn’t talking about wealth in goods. But in Him. We have been entrusted with the gift of the gospel. We are also entrusted with the gifting of it. We must be willing to tell people about Jesus.

Hence, my husband said “Why not the word Abundance.”

Yes, Abundance.

Have an overflow of the good. Of the truth. So much so that it spills out of you. 

Because when you have an abundance, the next thing that should be done is to share that Abundance with others. 

I want an abundance of love, grace, hope, joy, truth, faith, trust, and His power. So much so that it will bubble inside of me and I have no choice to but to let it spill out and share it with those who are lacking. 

I want women all over to read His word. To be captivated by it and long to read more every day. My passion is in those pages. My passion is in the learning. When I don’t learn, I start to wilt.

Having an abundance of Scripture stored in my heart will keep me from wilting, even through the toughest of circumstances. 


And what of my family? Where do they fit? 

Dan and I desire more time with the four of us.

More fun. More adventure. More moments of love, and grace, and enjoying each other’s company. One thing I am certain of, this little family of mine is a gift. A precious gift.


Abundance in 2017.

I am so looking forward to all that God will show us in the New Year.

Happy New Year, friends. 

Be a Size You,

Tiff