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How to Eat Healthy & Not Lose Your Mind

Healthy eating. Anybody else seem so confused and frustrated by all the different ways to eat out there? 

I was for so long. Holy moly. It couldn’t be that complicated, right?

Actually, it was. 

Here is the thing. I was constantly buying the idea that I had to sweat for many hours and eat way less in order to get the results I wanted. If I wanted to be shredded, than LESS calories was the goal.

And I did. I consumed less calories and worked out a ton to eliminate a lot more.

Big problem arose as I noticed I was tired more, not energized, even though I was working so hard.

Turns out, the right calories and nutrients matter. It is not necessarily just a matter of eating less and working out more.

Now, I eat three, nutrient dense meals a day and my workouts are only about 30 minutes max. I have not spent more than 45 minutes in a workout in 5 years. 

I don’t really calorie count. I do pay attention to portion sizes (because let’s be real. This girl loves chips and salsa and avocados and cheese and potatoes.) 

But I do pay attention to the kinds of foods I choose. I have a burger or something more rich when I feel like it. I still drink my coffee with creamer. But 90% of the time, my nutrition is good.

And yours can be too.

When I grocery shop, I spend very little time in the middle of the grocery store, unless I am needing to stock up on gluten free flours or other pantry items. I spend a great deal of time in the produce section AND the meat/deli section. 

That is one way to truly cut costs in your grocery bill. One of my meals consist of Shakeology, and I buy that as a 30 day supply  on autoship so it doesn’t add more expense to my grocery budget. 

My main items that I buy are:

*seasonal veggies and fruit

*grassfed beef

*organic free range chicken

*sustainble sourced fish

*healthy fats, cheese, almond milk

And whatever else I want for the week.

I made a video on my YouTube channel sharing my grocery haul from this past Sunday. Everything that I spent cost me a total of $93. Those items will last me for a week for a family of four. 

Another thing. I don’t really buy snack foods. My husband does. He loves his popcorn and candy. I don’t personally buy it. I will make Shakeology balls (recipe coming this week) and other treats that we can have as a family if we are wanting something sweet. But buying the extra snacks add to our budget. My kids do enjoy Larabars and the Cliff ZKids bars, but I try to make my own if I can. I want to keep it as simple as possible and I want to have my kids eat more fruit and veggies and it is hard for them to do that if I keep distracting them with other options. 

5/22 Grocery Haul

Planning for meals doesn’t have to be super hard, either. You have to do a little research and some trial and error on what works best for your family. You don’t have to be Paleo this, or Vegan that in order to be healthy. Train your brain to think “just choose more Whole Foods” and you will notice a difference in how you and your family feel. 

Don’t try to make fancy healthy dinners all the time. Maybe once in awhile you can. But keep it simple, girlfriend. Chances are, you are like me and super busy. Who the heck has time to cook for hours?! I don’t! Instead of stressing yourself out and feeling defeated, find several easy meals you can put regularly on rotation and go from there! You can do this, mama! 

Stay tuned for a Shakeology recipe that isn’t a shake! 🙌🏻 

You can do this. If you commit to 30 days of shopping differently without any agendas, and really buying whole food, you will find it is easier (and cheaper!) than you realized. But you have to try. 

Be a Size You,


The Right Tools 

I am a firm believer in having the right tools on hand whenever you begin a new business, goal, job, even fitness routine. To me, having the necessities makes a big difference than just trying to wing it.

I don’t think you need to have EVERYTHING, but I do think that there are some things that are non negotiable when it comes to your fitness and health.

My kids play sports. Baseball and swim, respectively. 

For Sean, he needs a helmet, a glove, a bat, a cup, cleats, a bucket of balls and a tee to hit off of in between games and practices. He doesn’t NEED a fancy membership to the batting cages, but we do invest in that as well to help him. Getting him to the tools necessary to play means we had to invest. It didn’t come free. But, because we want him to grow as a player and practice and learn, making sure he had the right tools was important.

For Madi, her swim club requires fins, a few practice swimsuits, kickboard, meet swimsuit and swim cap, several goggles and practice swimcaps. Again, we make sure she has what she needs to set her up for success. It requires investment on our part. Madi having the right equipment means she is able to practice efficiently and grow. It doesn’t mean she will be the best swimmer. But it does mean she is prepared for success.

For those of you with kids who play sports….do you just expect your kids to wing it or play their sport without the right tools?

No, right?!

So why do you think you can wing it with your health and fitness goals without the right tools to set you up to succeed? Because it will cost you money?! Of course it will! 

But I promise, it will cost less than what you pay for your kid’s sport gear (I promise!!!!)

You want to set yourself up for success in your health and fitness journey? Here is what you will need:

1. A fitness program with a calendar you can easily follow along with. All the workouts are created for you. You don’t have to spend anytime figuring out yourself (unless you like having a whole bunch of options to choose from, then I recommend BOD) and all you have to do is push play. Follow the calendar! That’s it! Success number 1!

2. A nutrition guide that is included WITH your fitness program. Yes. You can know exactly what to eat. Each program has a nutrition guide that was specifically created with that program. To be real with you, in the beginning, I followed those nutrition guides to a T. They helped me a lot. Now, several years into my journey, I know what foods work best for my body and what helps me get results. But those of you who are just starting, give yourself another win and follow the nutrition guide. Stop saying it is not realistic. YES IT IS. 

3. Shakeology. Yes. I said it. It is necessary. You want to know the biggest reason I hear from fellow moms about why they can’t eat healthier or meal plan? Because they lack time to cook. I understand. So give yourself win #3, and drink Shakeology one meal a day to help fill in the gaps (even when you are eating healthy), fuel your body with nutrients designed to give you optimal nutrition, is clinically proven to help you lose weight, maintain healthy blood sugar levels, give you more energy without those crazy energy drinks or fat burners. Quit calling it a protein shake. It is not a protein shake. It is optimal nutrition. 

4. Get in a community of people who are doing this with you so you won’t be alone. Fitness is more fun when we do it together, let’s be honest. And guess what, after you have the right tools, groups like mine and others are FREE! Yay! In these groups, you make new friendships, discover new foods and recipes to the. We celebrate our victories, both scale and non-scale and so much more. The fit life is fun once we get over the initial hurdle. We just feel so much better and we want everyone to do this with us. 

5. Have a coach like me in your corner. I have been doing this for seven years, six years as a coach. I have been where you have been. I have had similar struggles. My kids were 4 and 1 when I began. I hardly had any time. Sanity was a dream. I just wanted to have energy and feel normal and not look like I was still pregnant. Cooking healthy meals? Had no clue at first what that looked like. We had no money. How was I going to afford an investment like that. It seemed so selfish at first. But I was willing to take a chance on myself. I am so glad I did. 

I feel better at 35 than I did at 25. 

Now, it is your turn. Trust me when I say that all that I have listed above will cost you LESS than what you have had to pay for your kids sports and activities. 

Get the right tools. They matter. Set yourself up for success and don’t wing it. 

Be a Size You,


An Ode to Mamas

I got up early this morning. My house is a mess, but I don’t care at the moment. I am literally sitting here looking over photos of my kids and of my Mama.

And now, Sean is up and has decided to snuggle up next to me on this very small leather chair. My day has officially begun.

Yes, on Mother’s Day, we Mamas still show up and do our jobs of nurturing and loving our people. I don’t want a day off from that. (But I will take a day off from laundry, or maybe even cooking!) 

I remember after Dan and I got married twelve years ago that we had decided on the five year plan before beginning our family. We didn’t feel ready to take on tiny people. Y’all, I could not cook to save my life. Or do laundry. Or clean all that well. How in the world was I going to take care of babies when I was struggling to keep my husband alive? (Sorry, babe!)

However, God saw fit to give us Madi in 2006 and then Sean in 2009. 

Being a young mom, at least in today’s climate, it was a struggle. It was hard to grow up and sacrifice a lot of yourself for human beings who needed so much from you. It was both exciting and extremely exhausting. I remember moments of just wanting to hide in the shower by myself for 10 minutes, just to feel clean and to have a good cry. My husband was so good about giving me the emotional space to do that. 

I also remember moments when I would leave for work and tell myself that I would find a way to get home and stay home so that I could be with them. I didn’t want to miss a single milestone. We sacrificed a lot to have me quit my job to stay home. So many didn’t agree with it. But I know WE did the right thing for our family. We have no regrets in that. 

My parents made the same decision when I was born. My mama was working when she became pregnant with me. After she had me, she decided she didn’t want to go back to work. And my dad agreed. It was hard. And several weeks later, they would be expecting my sister Sheena! Ha! Sheena and I are 10 1/2 months apart. You can do the math! 

I don’t think they regret it all. They have never said to us, “I wish I would have worked when I had you.” But my mom wanted to be with us.

I wanted to follow in the example my mom set.

Now, this isn’t a post about how stay at home moms are better. They aren’t. Working mamas get it done and they do what they need to in order to provide for their families. Because they love their kids fiercely as well. 

But this is our story. This is what we chose. And on this Mother’s Day, I am thankful that even through the struggles to pay bills and a lot of the time living paycheck to paycheck, my kids still call me momma and they have awesome memories. We get to play and we get to learn and we get to grow together.

We are in a new stage of parenting. Our kids are older now, and they are beginning to show some independence. They enjoy baseball, swimming, talking with their friends, riding on bikes and scooters, Madi enjoys shopping with me and reading 700 page books. Sean is all about Wimpy Kid and Captain Underpants. Very different from those days of naps and diapers. It makes me a little weepy, actually.

I wonder if that was how my mom felt, watching us grow up and become individuals. The bed time snuggles and Disney movie watching and summertime family beach trips occurred less and less as we got older. I am sure that made my mom’s heart ache just a bit. You forget about the rough patches and you cling to the good. 

So, to my fellow Mama’s, Happy Mother’s Day. You may not get a ton of presents or a day at the spa, but you are cherished. You have people who call you mama. Enjoy today. 

For my precious friends who are grieving today, either due to loss, or empty arms and wombs, you are not forgotten either. I wish I could hug you in person, but here is my virtual heart for you. Praying for you today. 

To my own mother, Happy Mother’s Day. Thank you for your sacrifice, for teaching me to be strong, to be myself, to stand up to injustice or wrong doing, to fight for the people you love. I love you.

Be a Size You,


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,

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 

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,


Meeting Your Hero

A couple of weekends ago, my son got to meet his baseball hero, Joc Peterson from the Dodgers

Now, let me tell you that I have been a life long Angels fan. So needless to say, it pained me slightly that my son would betray me and pick the Dodgers. (His father loves the Dodgers.) 
He is also a UCLA fan. I am a USC fan. (Again, his daddy is a UCLA fan….this means war!)
I digress.
Dan found out that Sean’s favorite player was going to be local that weekend and wanted to take him to get an autograph. I was so happy for him. I was happy that Dan and Sean could have the opportunity to do something like that together. 

Dan bought Sean a huge photo and Joc signed it. Sean kept saying how it was the best day ever. He didn’t need to say a ton of words to Joc. And really, there wasn’t a lot of time to, since there were others who were waiting in line to get a signature.
But he got to say hi to Joc. He got to see him face to face. And that was enough for him.
Forgive me, but I am about to get emotional here. 
It makes me think about seeing our own hero, Jesus. I know that seems cheesy. To tie a little boy who met his baseball hero to our own meeting one day with Jesus. But that is what hit me recently. We will see Him face to face one day. Oh how I long for that day. There probably won’t be many words said, because we will all be in awe of finally being in His presence after waiting for so long. At least, I know for sure I will! And I am not usually at a loss for words! 😬.
But being in his presence will be enough.
So when we sit down to read the words of Christ and pray that God would impress those scriptures deep into our hearts and souls and minds, may He also remind us of the ultimate prize that awaits us,
That we will get to see our hero, the one who gave His life up for us so that we could have eternity with Him, face to face.
“Soon and very soon
I’ll be going To the place
He has prepared for me
There my sin erased
My shame forgotten
Soon and very soon”
Soon by Hillsong 
Be a Size You,


Does God Laugh at Our Plans?

Have you heard this quote before? 

“If you want to make God laugh, tell him your plans.” Woody Allen

I have. And for years it made it difficult to plan, Dream, desire, because I was so sure God would laugh at me. And then he would change things just to make me miserable.

But when did that become scripture and truth for us? That quote is from an actor/director, taken from a Yiddish proverb.

But the Bible says this: 

“The plans of the heart belong to man, but the answer of the tongue is from the Lord. ” Proverbs 16:1 ESV

“Commit your work to the Lord, and your plans will be establish.” Proverbs 16:3

“The heart of man plans his way, but the Lord establishes his steps.” Proverbs 16:9

I don’t see in those passages alone where our planning equals God laughing at us.

It shows His care and directing us as we walk it out with Him and He directs our plans and steps to be in accordance with Him.

I don’t believe that your dreams and desires are things that He desires to ridicule you about. Who created that beating heart inside of you, anyway? Who created you to be a visionary, a leader, to be creative, skilled with your hands. 

In other words, He didn’t create you to be a robot.

He created you in the likeness of Him.

Now, we can’t solely trust in our plans or dreams. Sometimes, He will call us to set them aside for something greater and better or different. We can’t always see what it is or what it may look like, but that is okay.

Walk it out with Him. 

“Seek first the kingdom of Heaven, and all these things will be added to you.” Matthew 6:33 

This doesn’t mean we will get our way, but that God will shape our desires and plans to shape His heart if we seek Him first.

Take heart, friend. God is not up there in heaven looking to make you miserable. He is also not a genie who just gives us whatever we throw a tantrum for. He is a loving Father who desires to give us good gifts, like any earthly father for their child.

So don’t be afraid to dream and make plans. Submit them to the Lord, establish them to Him, and let Him direct. I promise, if you are willing, He will mold and shape and direct to reflect His will. 

Be a Size You,


You May Be Offended…

But don’t be. Not by the message I want to share with you. I say it from a place of love and from a place of excuses.

A place that I was in several years ago. 

Back in 2010-2011, I was at my lowest point physically and emotionally. My youngest child was over a year. I still looked pregnant. I was tired 90% of the time. My household lived off of junk food because I literally had no energy to cook or really do anything else. I was suffering. My family suffered because of my lack of self care. I decided no more.

I won’t tell you that one month into my new lifestyle of working out and eating right changed everything. I didn’t drop weight just like that. It took me 9 months to lose the baby weight and then some. I won’t tell you that I never experienced set backs or moments of failure. I ate poorly sometimes, but I paid for it as well. I experienced the consequences of my choices.

And that is the message. Every decision you make results in a consequence. Either a positive or a negative. We live in a time where people don’t like to be told that something is bad or may be harmful. We call that shaming. We are a society that is afraid of constructive criticism. 

But, it would be unloving of me, in the work that I do, to not give you the truth.

I realize you could do all the easier things and be happier. I realize that you may be able achieve some success with supplements and other tricks that the diet industry provides. But what I am here to tell you is that those supplements? Those tricks? They are just that. Supplemental. They cannot and will not take the place of the work. Period.

We can sugar coat and make it sound like I am shaming or putting down people,  but hear me when I say I am not shaming people with their excuses.

I am showing them that they are MORE than their excuses. That you can push yourself to do the things that others are not willing to do. One month won’t change a whole lot. Two months. Three months maybe. But for most of us? 

The people that bust their butt in the gym or run marathons don’t take the easy route. They train. They discipline. They plan. They know that in time, they will see the results for their hard work. Time, consistency, and patience is the key. 

It takes several months before we see the efforts of our hard work bear fruit. 

When someone sells you on the idea of easy because they say they are into shaming, that is a sales pitch. When they tell you to “just do what you want.” That isn’t love. 

I don’t tell my kids to just do whatever they want. I train them to understand that some things are not beneficial to them. That some things require the discipline of saying NO. It would be unloving of me to just let them eat whatever they wanted because that meant I didn’t care about their growing bodies. I made that mistake before. I won’t make it again. 

Nothing worth having is easy. 

I know that choosing to exercise and eat right sounds super hard. I have been there. I made a lot of excuses. If you are a mama of little ones, I totally get it. The days start super early and it seems you never get to put up your feet. But you matter, Mama.

It doesn’t have to be perfect. You don’t have to look like anyone else. 

Just choose to move. Place those babes in a stroller and go for a walk or a run. Let your heart build endurance and your lungs feel the burn as they expand and bring in more oxygen to your body for optimal function. So that you feel good. You might feel a little tired. But it is good. You did good work, mama.

Don’t be afraid of healthy meals. Start small. Start quick. Start easy. Make fun and yummy breakfast smoothies that the whole family can enjoy. It doesn’t have to be complicated. Allow them to be a part of the journey. This is for life. This is for you. This is for them.

The biggest part of this lifestyle is your mindset. We have been fooled to believe that the quick fixes are what help us. But honestly, in order to have some success and see results, there will be trial and error and some pain. Don’t be afraid of it. I am a constant work in progress. I don’t have everything figured out. But I do know with everything in my heart and soul, that a good workout, and healthy and filling meal, His word, and choosing joy does more good than any special pill you can buy off the market. I will take that to the bank.

So be encouraged sister. I know that words like mine are sold to you as words meant to shame. I promise. It isn’t. I believe you are MORE than the excuses you tell yourself. You are more than what the scale says. You are more than what a product can offer you.

You are a woman of great value and you are loved. If I am selling anything, that is what I will sell you.

Be a Size You,


12 Year Anniversary

Pardon me, but I get to blog about our anniversary trip to Coronado this last weekend together!

Typically, we go away somewhere in October since that is the month of our anniversary, but life has been absolutely crazy as of late, so November it is! 😍

How spoiled are we that we live an hour away from one of the most beautiful beaches. We stayed at an adorable Bed and Breakfast called the Cherokee Lodge Bed and Breakfast and it was perfect and quaint and walking distance to incredible food and of course the beach!

We spent a great deal of time relaxing, eating (oh my gosh did we eat! 😳), and dreaming. Whenever we go away I am reminded of why I love this man. It was nice to just be able to get away and hang out and do the things we enjoy together. All the things we did when we dated. 

We ate at the delicious Leroy’s, Stake, Brigantine Seafood and Oyster Bar, and at Hotel Del Coronado’s Sheerwater restaurant for lunch and dinner. There were lots of amazing places, but those stood out the most! 

And of course, we indulged in some ice cream! MooTime ice cream was delicious! 

We came home, and poor Dan had to work, so later that Saturday night we just lounged and watched the Washington vs Cal game. Ha! 

I can’t wait for next year! If you have not visited Coronado, CA, you really should. The people are awesome, the food is delicious, and the views are breath-taking.

Be a Size You,