Category Archives: Fitness

My Life Changed When……

I finally had enough of not feeling good in my skin.

I wanted to develop healthy habits, but I wanted to do it the right way. Problem was, I didn’t really know what the “right way” was or meant or how to go about it.

I spent a lot of money and time on things that gave a false hope. Supplements couldn’t change my life….my new habits had to.

That meant that I had to move my body and build stronger muscles and workout.

That meant that I had to learn more about quality nutrition. Not just focus on low calorie, but on REAL food that gave my body what it needed to function at its most optimal.

It meant I had to say no to the things I enjoyed previously because they no longer served me in my pursuit of my goals. It meant being okay with being uncomfortable because that was how change was going to happen. I couldn’t take the easy way out.

Beachbody changed my life and helped me develop habits that I lacked. It gave me the confidence to finish a 21 day, 30 day, 60 day, or even a 90 day program because all I had to do was follow the workout calendar, get off my butt and push play.

Beachbody changed my life in that it wasn’t just about working out, but fueling our bodies. It meant following the nutrition guide that came with my program because it was designed to help me succeed. I wasn’t smarter than the program. I let the experts help me where I couldn’t help myself.

Beachbody changed my life in that it provided incredible high quality nutrition, Shakeology, meant to give me one nutrient dense and brainless meal a day, so that I could stay with my goals even as a busy mama and wife. It didn’t replace healthy eating and living, it enhanced it. It expedited my results and help me cut my habit of snacking.

Beachbody changed my life in the fact that I have a HUGE community of women who want the same thing: healthier lives. We support each other. Push each other. Celebrate each other. Some of us have taken on the roles as coaches to help other women do the same thing……encourage women to live healthier and fuller lives.

Beachbody hasn’t been instant gratification. It is hard work and a willingness to surrender to the process in order to reach a certain results. There is no room for know it alls and for those who aren’t willing to work for what they want. The incredible value that Beachbody has provided me for life (with a virtual gym in my living room with a few thousand dollars worth of workouts…no matter where I go?!) is far greater than anything else out there.

I don’t say that with arrogance. I say that with confidence. Because I am literally living proof of what can be achieved if we are willing to work for it.

Hard work beats talent when talent doesn’t work that hard.

If you are ready to finally take action on your health, I would love to help you 1:1 in October and provide the tools I have successfully used so you reach your goals.

Be a Size You,

Tiffany

Do You Take Supplements Other Than Shakeology?

I actually get this question a lot.

And the answer is YES!  I do!

I would love to share with you what my hubby and I use on a regular basis in order to help us reach and maintain our health goals.

Beachbody Performance Energize

This is the Pre-workout I use the most, to be honest.  I challenge myself regularly to pretty intense workouts and this specific pre-workout gives me enough of the energy push without giving me the feeling that my body was exposed to crack.  I also really like that it is naturally flavored and doesn’t have any artificial sweeteners.  It only comes in Lemon Flavor but that doesn’t bother me one bit.   I know how hard Beachbody works to get the ingredients right and combine sport and science together to give us supplements that are effective and safe and not full of junk.  This one is legit!

Beachbody Performance Recover 

Story time! So my husband has recently begun his own health and fitness journey and for the last 8 weeks, my man has been running, hitting the gym (he doesn’t enjoy working out at home, so he will head to our local gym and sweat it out.) or ride his bike.  Plus, he has been paying closer attention to what he is putting on his plate and I have been cooking more Paleolithic style meals for him to help him reach his goals. He has about 30 pounds to lose, and I am pretty sure he has already cut around 10, if not more.  He is working really hard! I am hoping he will allow me to take one photo of him during his journey so I can brag on him on the blog.

He personally loves the Beachbody Performance Recover in the Orange Flavor.  You guys, I am not kidding when I say that it tastes like an Orange Julius. Who remembers those from the mall? Do they still have those?  I used to get those all the time as a kid. It was how our parents bribed us when we had to do some shopping (although, I don’t think they needed to bribe me when it came to shopping. We all know how I feel about shopping. I LURVE it!)

The chocolate flavor is also really good and reminds me of a Wendy’s Chocolate Frosty. So delicious and refreshing, especially after an intense workout and you need something right away to refuel you.

Want to know something even more awesome? While the Beachbody Performance line is perfect for us average humans who are working on our fabulous health and fitness goals, it was designed for elite athletes in mind as well.

It is NSF certified, which means that it is formulated without any of the banned substances for athletes, which makes it safe for them to use without fear of something being found in their drug testing that they have to go through regularly.

The Beachbody Performance Line (Energize, Recover and Recharge) is the official Sports Nutrition Supplement of the Ironman North American Series.  You can check out this awesome press release here to learn more about this amazing partnership. So for those of you who are considering Ironman or any other elite sport, this is for you!

So there you have it! These supplements are what I use personally and I truly do stand behind them.  One of the things that I felt that Beachbody was lacking for the longest time was really good, performance based supplements.  So many people are intimidated in trying Shakeology, or flat out aren’t interested, but they do want quality protein and pre-workouts to help with their workouts.  I truly think these products are incredible and some of the best on the market!

Be a Size You,

Tiffany Harper

*I am a Beachbody Coach and use these products as well as pay for them.  The product links provided above are my store links and should you choose to purchase from those links (thank you!) I do receive commission from those purchases.

Sweat and Freedom: An 8 Week Journey

I am so excited to announce my next virtual fitness accountability group, that is set to begin on September 11th.

It is called Sweat & Freedom: An 8 Week Fitness and Faith journey.

You will notice that this particular group will be a bit longer than most of my groups in the past.

That is because we will not just be working out together and drinking Shakeology and eating healthier to fuel our bodies. We will also be digging deep into His word together through an 8 book/study called The Wellness Revelation by Alisa Keeton, Founder of Revelation Wellness.

In this book and study, she will be challenging us to not only get fit, but to also get fit with God and experience true freedom. It is designed to help you change the way you see yourself and the way you live.  I am so excited by this book and I am excited to offer it as part of my virtual groups in the coming months. Because this is eight weeks long, here are some new details for this specific group.

*This group will run for 8 weeks beginning on September 11th.  No exceptions to the start date.  I want us all to start at the same time, which is why I am announcing it now to give you ample time to prepare (both body and heart!) So with that being said, the final day you will be able to sign up and join us will be on September 6th.

*This will require investment and action from you. What that means is, you must be willing to invest in purchasing this study and/or your fitness plan* so that you can not only study, but put all that you are learning into ACTION.  My job is to help you reach those health goals, and if you aren’t willing to take action steps, it will be very hard to reach them.

*Those that purchase a Fitness pack from me (that includes a fitness program, All Access Beachbody on Demand, Shakeology, or Beachbody Performance) will have their book paid for in the form of an Amazon gift card. If you are willing to invest in yourself, I will invest in you. I believe in you.

*This will be via Facebook groups.  I will be doing Live videos/workouts/inspiration and going over the material that we read with you.  Due to unique nature of this group, I want us to be as connected as possible. I want to chat with you. I want us to connect and grow and learn together.

I would love to have as many women as possible join us in this journey.  I think it will be huge because God is doing a NEW thing.  Fitness and health doesn’t have to look like what the media tells us it should. We can be health and whole and pursue Jesus with our whole being. Let’s worship Him together as we strengthen our bodies and strengthen our faith. Let’s Dig in.

To apply and be considered for the group, please go here. Again, please do not delay, as we start soon and I want us all to start together.

*You do not have to purchase a Beachbody program to be in this group with me. I am making this a one time exception. However, you must have a plan and be willing to do it and be willing to buy your book. I realize that many of us have different plans we enjoy following. The point of this specific group is to experience true freedom. There is no one size fits all in health and fitness, except Jesus. He is for everyone!*

**You also must not be a coach or already be working with a coach.  I really want this to be a resource and a group for those that are my people and are really wanting to transform.

Be a Size You,

Tiffany

 

Friday Favorites Roundup week of 8/21

Yippeee! It is Friday! I am so dang excited for the weekend. On Saturday and Sunday, our family likes to go on little adventures, whether that is hiking, trying out a new lunch spot, the beach, or just chilling and watching a movie. We do our very best to spend time together in the middle of being so busy with activity. I don’t want to miss a single moment with my family.

On to my favorites!

I am really, really wishing for Fall to hurry up and get here. I have a few Duster cardigans in my closet that need to be worn and I can’t wear them in ninety degree weather. Not happening.

If you don’t have one, you need one or a few! I am searching for a leopard one for myself to add to my collection (so if you spot one, let me know!) because it would be perfect for Fall and for date night in some cute black skinnies and heels. I have already envisioned the outfit I would wear with it. Does that make me weird? Please tell me I am not the only one!

Anyway, the one I am wearing is from Lularoe (my sister, Sheena Roark is a retailer) but here are some other duster cardigan options here, here, and here.

I am currently reading and finishing up Cultivate by Lara Casey. I took a brief break from it to read Be Obsessed or Be Average. These two books are completely different, but I love them both. Excited to share my thoughts and what I learned from Cultivate.

I like simple meals as much as possible. But I have also been digging making Eggs and Kale for breakfast. It is so easy and I just feel so good after eating it. I can’t explain it!

It is especially hardy after a workout. I use my favorite organic spices, Balanced Bites Spices. My husband loves to use the Taco and Fajita seasoning. I love the Savory, Diner, or Italian.

Speaking of workouts, lately, I have been enjoying the 17 Minute HIIT workout by Joel Freeman (co-creator of Core De Force). When I say it is 17 minutes, I mean it. It is intense. It gets the job done, and then you get to go on with your day. It is only available for BOD members, so if you aren’t one, and you would like a free 14 day trial (and you don’t have a coach!) you should check it out! I took this workout (and more) with me to Laughlin this past week and it was awesome to kick butt and not have to figure out what to do for my workout while on vacay. Winning at life!

That is all for this week, sister friends!

What are you loving this week? Please share or tag me on your social media posts so I can see all your favorite things.

Be a Size You,

Tiffany

Friday Favorites Roundup

Happy Friday, friends!

We made it to the end of the week and the weekend is upon us.  I am so dang excited for the weekend. Why?

Because on Sunday, I leave for Laughlin. Yaaasss! I will be traveling with my Mama for a late birthday getaway and I can’t wait to plop my butt in the river and just relax.  Sometimes, when you start to wig out, you need a break.  And my favorite place to relax is by the river. So excited!

I have decided that each week, I will do a Friday Favorites Roundup of my favorite things that happened or I saw or I read or purchased. I love being inspired by pretty things, and I am sure many of you do too!

I got these amazing 1. state Iddah Performance Cutaway booties at the Nordstrom Anniversary sale as a birthday gift to myself and they are gorgeous! They come in so many colors.  I originally had wanted a different color, but after I placed my order, I got an email letting me know that the color I had wanted had sold out. So I went online and bought the black instead.  They are so cute and they are great with dresses and with jeans. Love them!

I have been obsessed with graphic tee’s and pretty skirts lately.  I had purchased this limited edition Lularoe Metallic skirt sometime during the holiday season last year, but I never got to wear it.  This week, I decided to wear it with my Greatest Commandment Tee from Cross Training Couture.  For the skirt, since mine was a limited edition piece, I am not sure many LLR consultants will still have them, but you can find similar pieces here , here, here.

It is no secret that I do enjoy cooking, but I truly don’t have a ton of time, especially now that school is back in session and baseball will be starting up soon, and not to mention swim has never ended! Holy cow!  I know I am really late to the Instant Pot game, but I finally tried it out awhile ago, and I am in love. So much that I got rid of my slow cooker, since my instant pot has the slow cooker function on it. The one that is linked is on sale, and I am not sure if it is still available, but you can definitely try and see if it is!  When they drop in price, they go fast!

I made an incredible dish called Lemon Garlic chicken from Predominately Paleo and it was a huge hit!  My husband wasn’t too sure about the Zoodles I had with the dish, but he gobbled it up so I call that a win in my book. And he even ate left overs…….yaaaaaassssss!

I also seem to be obsessed with anything blush when it comes to workout apparel.  I fully believe that when you buy yourself new workout clothes and gear, you are far more motivated to crush it. Yes? No? This is what I tell myself anyway! My husband and wallet may disagree with me, but that is my story and I am sticking to it! These are some of the things I am crushing on right now and are currently  on my want to buy real soon list.

And last, I am so inspired by my Back to School, Mama community. We started on Monday, and they are seriously crushing it! I am one proud coach as I know when you are a busy mama and things get super busy, it can be so hard to get into a healthy routine for yourself, but these women are willing to try and do it. And they are succeeding and pushing me to stay committed. I love it!!!
What inspired you this week? I would love to hear!
Be a Size You,
Tiffany

21 Day Fix Extreme Begins 


Alright friends! Here we go! I am kicking off three weeks of intense exercise and I could not be more excited. 

My body has responded well to the break with Piyo. I definitely needed the stretching. Sometimes, I am afraid to take those kinds of breaks because I think of losing my results.

But breaks are good. Low impact is good. It helps our bodies to heal from all the stress we put it through. Exercise is still stress. So take care of your body.

21 Day Fix Extreme is a three week fitness and nutrition program created by Autumn Calabrese (creator of the 21 Day Fix, Country Heat, and co-creator of Hammer & Chisel).  It is a step up from the original Fix so if you have never completed the 21 Day Fix or you have not worked out for awhile, 21 DFX is not for you. 

I will be using Beachbody on Demand to stream my workouts.


I love that everything is fast and convenient for me and at my fingertips. 

The last week, I will try to do the bonus or ultimate workouts. I will play it by ear. 

Nutrition is a biggie with this program. Autumn is much more strict nutritionally with 21 DFX. That is fine for me. 

She has created a nutrition guide for this program that I intend to follow, as well as eating mostly Paleo and drinking Vegan Vanilla Shakeology. 

I will also be taking Beachbody Performance Energize before my workouts each day, with the exception of yoga. 

I have already begun the prep work with my current Virtual Bootcamp community (sign ups open again in June….stay tuned). 

I don’t want to lose weight, BUT I do want to build more muscle mass.  I love muscles. So I will need to pay attention to what I am fueling my body with. It will be important. 


My other goal will be to get a tan. Girlfriend is white. Sorry folks. 

So excited to begin!!!!!

Let’s do this! 

Be a Size You,

Tiffany 

What’s Next For Me in my Health & Fitness Journey

Hey all!

It has been awhile since I have done a weekly recap of my fitness and health adventures, so I thought I would briefly check in here to share what is going down.

I will be finishing up my first 30 days of Piyo this week. It has actually felt so good to just stretch and not jump. My body feels more flexible. I don’t feel as run down, and I feel stronger too. This was an awesome break from the extreme fitness I was used to.


Starting on Monday, I will be diving into 21 Day Fix Extreme, which is a 3-week fitness and nutrition program. I love the 21 Day Fix Series. Anytime I need something short but effective when it comes to fitness, that is my go to, unless it is dancing. I will be back to lifting weights, cardio and body weight exercises this time, so really focusing on my nutrition for muscle growth and stamina, and having Shakeology to fill in the nutrition gaps I may be missing, as well as a ton of Energize on hand, is what will get me through. Don’t think for a second that this program is easy. Lol!

If you have done the basic 21 Day Fix and don’t know the difference between the Fix and Extreme, here is a handy tool for you. 


For those curious about how I eat, I will follow a mostly Paleo diet. It will still work with this program. 

For those of you in my upcoming Bootcamp that begins Monday, I will be sharing a “how to choose your fitness program” tutorial today in our community. Not in my May Bootcamp but would like to join us? There is still room! Just click on the contact me button or apply here

Nutrition will be huge for me. I have already shared about how my nutrition and changing to a more Paleo lifestyle has helped me in my overall fitness transformation, but I want to share how I think eating differently will help you as well.

It doesn’t have to be technically Paleo. But it should be nutrient dense, and real food. I see so many on social media about women who are looking to get healthier and change their bodies, but they don’t really eat that different. OR they go the extreme route and do a diet or cleanse believing that it will help speed up their metabolism or help them lose weight, but then they find themselves back to where they started. They may see some weight loss in the beginning, but after the diet is over or the juice cleanses are done, it is a heavy reality. 

Food isn’t something you can kind of sort of stick with. You must constantly be researching, experimenting, cooking, trying new things. Food isn’t one size fits all. But I will say the eating whole food is for everyone. Stop buying the pre-packed frozen health food and start making your own. If you need something quick and nutritious so you can avoid junk food, this is why I recommend Shakeology. It doesn’t have to be overly complicated meals. Keep it simple, sister. If you keep telling yourself that it is too expensive, too much time, or that you are too busy, those are excuses that need to go. You need to re-think your priorities and your beliefs. Just tell yourself instead that it is not worth the time, the money, or the effort to do these things in order to be healthier. 

Honestly, when you tell yourself that, how does it sound? 


Because I really believe that nutrition is such a key factor in your results, I will be posting my meals each week on social media. I won’t do it daily, but basically a weekly recap so you can see by what I mean when I say easy, nutritious, and delicious. I promise, it won’t be complicated. 

I will also share my favorite places to eat out that provide locally sourced and organic options. Worth it to find awesome restaurants in your area to help you! 

As always, my heart and mission is to encourage you and push you. You are worth it, sister friend! 

Be a Size You,
Tiffany 

You V2. 

How many times have you watched me or someone else do a fitness program from Beachbody and had this thought:

“That looks awesome and I bet it works….but I am not physically ready to go that hard yet.”

Mama friend, let me tell you. I hear you loud and clear. Not everyone is ready for bootcamp or crossfit style workouts. That is just the reality. And for the longest time, I have felt like Beachbody was missing those amazing people. Not intentionally. Piyo and Cize and Country Heat are perfect. And 21 Day Fix. But we needed something else.

And you need to see others who are like you doing this. Enough with the skinny Minnie fitness people who don’t look like they need to workout.

You want something different. You want to see something different.

Here you go. Introducing YouV2.


What is it?

Get ready to party, sweat, and celebrate becoming the new you every time you press play. Expect to have lots of fun with feel good party tunes, an incredible group of ladies of all shapes and sizes, and motivation from your biggest cheerleader and trainer, Leandro (creator of Brazilian Butt Lift!) With 4 cardio-dance routines and 2 body-sculpting workouts, Leandro teaches you easy-to-follow moves, step-by-step. And the best part? He picked songs that will make you want to move and groove to the new version of you. (80’s AND 90’s!!!! Yaaaaaasssss!!) 

Who is it for?

Perfect for fitness beginners. Women who want a fun dance-inspired workout that’s easy to follow, fitness beginners, women who have never really worked out or haven’t in a long time, women who want to begin a life-changing journey to look and feel better, women who want to lose weight but don’t like strict programs or diets, mothers.

Yes. This is for you!! 
The workouts will be 30 minutes long for 5 days a week for a total of 4 weeks. And if you want to keep going with the program, you can do multiple rounds, which personally I love because that builds consistency. And consistency gets you results and transforms you. Which is what you want…..right? 

You can see what I am talking about here on YouTube

OR

You can check out the sneak peek that is happening today only over on Beachbody on Demand. 

If you haven’t tried your free trial membership yet, let me know and I can help you get started. And you will get to try out Youv2 and other fitness programs before making a commitment. Which I know we appreciate. Regular gyms only give you a week.

We will give you 30 days. And in your own home to boot. 

I am so excited to test it out today. If you follow me on IG, I will be doing a Instastory on it so be sure and keep your eyes peeled!

Be a Size You,

Tiffany 

Mama, Take Charge & Don’t Be Afraid


After I had my son back in 2009, I definitely felt the pressure to get back into pre-pregnancy shape. 

If you are a mama, I am sure you have felt it.

We are surrounded by articles and tips on how to bounce back in 10 weeks after pushing out a kid or having our bodies cut open to give life. We see celebrities who do it and they say “make no excuses! I work out for two hours everyday!” While they have their nannies or staff watch their children.

I don’t know about you, but I don’t have a nanny. And even though I don’t work outside the home, I still don’t have two hours to kill it at the gym. I make it work with what I have. Which is why I really love having something like Beachbody on Demand (basically the Netflix for fitness) to help me stay in shape without the added stress of child care or driving to the gym. I like the gym. I like fitness classes, but I can’t always get there. My home is my consistent gym. 

Mamas, what if I could simplify all of this for you? What if, especially on the days that were really hard and busy, all you had to do was push play.

What if, for simply one meal a day, you could have something that would nutritionally fill in the gaps so you didn’t have to succumb to the drive thru….and it made you feel good.

What if, we worked out together virtually. We high-fived each other virtually. We connected and shared together as we worked towards our goals and it came without deadlines. Without stress. Without added pressure.

You can have goals without trying to compete with everyone else. What if you could do you?!


I created my virtual fitness groups to be a place where we can achieve our goals together, and become friends in the process. Where we feel supported and not pressured.

Where our worth isn’t measured by the scale, but by Him who created us. 

My next group that begins on Monday, April 23rd will be that place.

We will workout virtually together.

We will share new recipes and learn together.

We will lift each other up.

We will have at least one meal a day that fills in the gaps nutritionally and gives us a quick win for the day. 

We will have fun. We will see transformation. It will be beautiful. Just like you.

I only have 5 spots open for this next group, so if you would like to be a part of it, you will need to comment below or email me at coachtiffanyharper@gmail.com.

I am so excited to workout with you.

Be a Size You,

Tiffany Harper 

CDF recap Week 3


So far, I am feeling really good. These are my results so far from Core De Force. I am really, really happy and my husband has said that he really notices a change all over. 

Something I have noticed too is that when I look in the mirror in my bedroom, I can see clearly all the changes. I can feel them in my clothes as well.

But, because I lack a tan, and I am so dang white, my results are not showing up in pictures as well. Which kind of irritates me but I guess that is what I get for being pale. Lol! I don’t have shredded abs, that’s for sure. But I feel pretty good about them!

*Side note: you do not have to work towards shredded abs in order to feel progress. Whatever results YOU want to work towards, go for that. I have my specific goals and you will have yours. 

Getting ready for my final week of CDF and I am super excited about finishing. This program has been hard for me to push through, honestly. I like it. It is a really good fitness program. But I think I enjoy working out to it LIVE with others than I do at home, if that makes sense. It definitely is not my favorite at home fitness program. But it is good. Just not my favorite. And that is okay. I have quite a few favorites to go back to. 

Right after I am done with CDF, I will be doing Piyo! I am so excited to take a break from intense programs and do something low impact but effective and continue to strengthen and lengthen my body. 

An example of what I did this week with CDF:


On deck for Week 4:

Monday: MMA Plyo & Core Kinetics

Tuesday: Power Sculpt & 5 Min. Core on the Floor

Wednesday: MMA Plyo & Core Kinetics

Thursday: Dynamic Strength & 5 Min. Core on the Floor

Friday: MMA Speed & Core Kinetics

Saturday: MMA Shred & Core Kinetics

Sunday: Active Recovery 

I am really determined to finish this program because, hello, if you finish and turn in your results, you get a free t-shirt. And this girl likes free stuff. Haha!!


I am ready to take on a new week! Let’s do this! My 7 Day Spring into Health challengers begin on Monday and we are ready to kick some booty! 💪🏻

Be a Size You,

Tiffany