Category Archives: Fitness

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 

The Weekly Workout That Didn’t Really Happen

I started off week 3 with a bang!


I was so excited because, hello, I am almost done with this program!!! I really like it, but I am not sure I am falling in love with it like I did with 22. But I am enjoying learning how to punch and kick and I am doing more push-ups that I ever thought possible.

Anyway, week 3 kind of got put on the back burner because our family……

HEADED TO LEGOLAND!!


It was the final week of Spring Break for my kiddos (they get two weeks off instead of one) so Dan and I wanted to treat them to something fun and Legoland was the choice. They had a great deal where you buy one day get four days free and admission included Legoland, SeaLife Aquarium, and the water park. Yes, please!!! Our kids were so excited!

So basically, my workout meant a lot of walking and swimming 😂


So while yes, I was “off routine” but honestly, my kids are only this little for so long. I would much rather make sure they get enough Momma and Daddy time. You all know I am consistent and dedicated to my health and fitness. This week won’t deter me one bit.

We needed this week of fun and no routine. It is good for us once in awhile.

And that is what Be a Size You is. I can share consistency, but we can also express freedom. My kids emotional Cup is filled this week because we decided to play. 

So, with that being said, week 3 is going to be done over…because I can. There are no rules! You won’t get kicked out of the health and fitness club if you do over the week! 

On deck for Core De Force this week:

Repeat of last week! 

Be a Size You,

Tiffany 

Week 2 CDF Recap

Such an incredible week with Core De Force


The workouts are getting more challenging and they are definitely longer than 22 minutes! But that is okay. I need the push. 


I think what challenges me so much with this workout are the constant push-ups and the cardiovascular movements that MMA requires. I have to mentally push myself through those kinds of workouts because I tend to quit when it gets really hard. I don’t like hard! Lift weights I can do any day. To me, that is easy. But oh man. Cardio and body weight 😫.

Here is a very brief video of one of my routines that I performed this week. Don’t be fooled by it. It is NOT easy. You will be a sweaty mess and exhausted at the end. Don’t say I didn’t warn you. But once you are done, you will also realize how amazing your body feels. And how much stronger you are from the last time you worked out. 


CDF sneak peek 

I am noticing that I am leaning out quite a bit all over. My shoulders definitely look stronger. My core feels so much stronger, which is a big part of this workout. They want to help you build a strong core, hence Core De Force. 

What’s on the schedule for week 3:

Monday: MMA Power + Core Kinetics 

Tuesday: Dynamic Strength + 5 Min. Core on the Floor

Wednesday: MMA Power + Core Kinetics

Thursday: Power Sculpt + 5 Min. Core on the Floor

Friday: MMA Plyo 

Saturday: Dynamic Strength + 5 Min. Core on the Floor

Sunday: Rest day

Meals for the week:

Monday: Ground beef lettuce tacos with house fries

Tuesday: Roasted chicken and veggies

Wednesday: Chorizo and Kale soup from Lexie’s Clean Kitchen cookbook

Thursday: Ground beef meatballs and bacon spinach

Friday & Saturday: Leftovers

Sunday: shop and prep

The meals scheduled can always be switched around the days depending on what happens, but that is what I have ready to make at any moment. I like to be prepared and not spend all my money eating out. 

Be a Size You,

Tiffany 

I Have a Slight Problem…

I have been shopping for cute fitness gear a lot lately. Spring is here and I am all about the florals and gorgeous pastels!!! Like this gorgeous set I picked up at Old Navy *swoon*

Tank and bottoms from Old Navy

Sometimes, we just need a little motivation for healthy living. And truly, nothing motivates me quite like a new outfit! Whenever I reach a fitness or a business goal, shopping is generally on the reward list. Haha! If I could get paid to shop, I would be all over that! (Actually, you kind of can….heard of Ebates? 😘 You’re welcome!)

I thought I would share with you a few of my favorite purchases lately and where you can grab them. Some really cute and decently priced items out there! Yes, you can look cute and break a sweat! 


Tanks and bras from Dick’s Sporting Goods.

Dick’s Sporting Goods was having a sale recently so I picked up a couple of pieces. I was looking at Carrie Underwood’s Calia line, but I am still not quite ready to spend $60 on a pair of leggings. And the most I really like to spend on a sports bra is about $40 (and that is pushing it! It better keep the girls in!) The Reebok line has some great bras and tanks, and they hold everything in! Yes, please! 



Tanks and leggings from Fabletics

Have you guys tried Fabletics yet? If you haven’t, you need to! Such amazing, beautiful and functional (so important!) fabrics! I don’t order pieces from them all the time, only when I really need or want something brand new. But I have loved what I have purchased so far. I think they are worth every penny! And they aren’t that expensive as it is! 


Tank from Cross Training Couture

You have already seen the leggings, but I had to share about my newest buy. That tank from Cross Training Couture. Doesn’t it scream spring? And you guys, it is so soft!!!!! I almost didn’t want to sweat in it! One of my new favorites!


Bras from Victoria’s Secret.

I don’t think I have shared about these yet. I purchased them back in December, but these bras are legit! Holds everything in. Perfect for high intensity performance and not that expensive! I think the blue one cost about $30! The other two were $15. Yes!!!!! Don’t write off VS’s sports line. They have some great performing gear. So far, I like their bras the best. I haven’t purchased any pants yet. 

That is what I have for you today! Would love hear where you are shopping for workout clothes?! I know Marshall’s and Target have some great pieces out right now as well!

Be a Size You,
Tiffany 

*FTC disclosure: some links included in this post are referral links. So if you choose to make a purchase through those links, I do get a small credit. Please note that I am not employed nor do I get paid for my reviews or opinions with any of these companies mentioned.  I purchased the aforementioned items with my own money. * 

Week 1 recap of Core De Force

Y’all, this week has been so much fun!!!!


I just finished up the first week of Core De Force and it has been so amazing so far! But it is challenging. Since it is all body weight and cardio and core, some of the moves, especially if you are someone who has quite a bit of weight to lose, will prove to be very tough. But don’t let that stop you from trying! Remember, the more consistent you are, the longer you push through it, then you will see results. But you have to stop giving up just because it is hard.

The hard is what makes it great.

I am usually not very good at sticking with cardio and body weight exercises. I get tired and they are hard for me. But I love MMA style workouts and this specific is only outlined for 30 days (which of course, you can do more rounds). So I told myself to just do it for thirty days.

Give it everything you got.

I thought I wouldn’t be able to finish 22 either, but I did. Never doubt yourself.


After finishing 22, I am definitely more leaner. I wanted to step on the scale just to see what my starting point was with CDF. Guess what?

I started 22 around 120 pounds.

I am now about 126. Yep, the scale says I gained. But I know what this really means.

It means I built muscle mass, which takes up less space than fat. I did exactly what I wanted with the program. 

The truth is that I don’t really have a lot of weight to lose anymore. I did six years ago, but not anymore. When I started, I looked thin, but I had a lot of excess body fat around my mid section, which actually, for someone my height and size, could be very problematic health wise.

So I lost twenty pounds with Turbo Jam and Turbo Fire and then added in strength training.

Now, I try to incorporate both into every workout I do each day. Thankful for Beachbody that has those kind of programs for me. 

But I digress. What I am trying to say is that the scale? That thing so many of us obsess over? It doesn’t tell the full picture. It doesn’t. If I had allowed the scale to get me discouraged because it didn’t go down after 60 days of working out, I would have missed the incredible transformation and physical results I am seeing.

All because I am believing in a number.

Ladies, NO! Lift weights. The scale cannot measure your heart, your attitude, who you are. It cannot measure your muscles or your effort. Stop giving it more power than it deserves. 

What’s up for next week with CDF?

Here is the schedule:

Monday: MMA Shred + Core Kinetics

Tuesday: Power Sculpt

Wednesday: MMA Shred + Core Kinetics

Thursday: Dynamic Strength 

Friday: MMA Power

Saturday: Power Sculpt

Sunday: Active Recovery and meal prep

So excited for week 2! I am going to share a couple of my favorite recipes this coming week from CDF so stay tuned! I am still drinking Shakeology and Beachbody Performance Energize and Recover. I am also eating a mostly Paleo diet as well.

Be a Size You,
Tiffany 

Core De Force 

Here we go!
I kick off Core De Force, my new fitness program, on March 13th, and I am so excited to challenge myself to something new. 
If you aren’t familiar with the program, or you have never heard of it before, allow me to share a few details with you:
1. It is an MMA style workout. Created by Joel Freeman And Jericho McMatthews, they came up with an intense, but effective program that allows you to utilize the techniques of MMA, and get into incredible shape. There is no equipment required. They will be helping you you use your body weight to get in fighting shape.
2. It is a 30 day program, with the option to go multiple rounds.
3. This is not a cardio/kickbox/dance program. It is not choreographed to the beat. There are awesome tracks included, but you are not dancing! 
4. There is a nutrition guide included in the program, which for most of us is what we need the most. 
5. I got to test it out at the NLC 2017 a couple of weekends ago and it basically solidified my decision to give it a go. I am excited!

Did I mention I was pumped to start? It has been brutal giving my body some downtime to recover from 60 days of 22 Minute HC. But I am glad I did. I am ready to kick some major tail. 
Here is what is on deck for me this coming week. I will be working out through Beachbody On Demand: 
Monday: MMA Speed
Tuesday: Dynamic Strength
Wednesday: MMA Speed
Thursday: Power Sculpt
Friday: MMA Shred
Saturday: Dynamic Strength
Sunday: Active Recovery & Meal plan
For my nutrition:
I will be continuing Shakeology (of course) as well as drinking Beachbody Performance Energize for my pre-workouts and Beachbody Performance Recover for my post workout. I will still be eating mostly Paleo, as well as following the color coded Fix container system as much as I can. I struggle with portions so those containers help a ton!
I can’t wait to get started.
What program are you doing right now? Have you ever considered trying Core De Force?
Be a Size You,

Tiffany