Tag Archives: exercise

Let’s Get Ahead This Holiday Season

Halloween is on Tuesday, which means more than likely, our homes will be filled to the brim with all of our favorite candies and chocolates. I know for myself, I am going to make sure to have a few of my favorites, and then get rid of the rest. This girl does enjoy her Reese’s and Butterfingers!

Then, before you know it, we will be in full Thanksgiving and Christmas mode. The days are going to FLY. You know it is true.

It happens every year, and every year we say we are not going to get behind.

We are going to enjoy the season.

We are going to take care of ourselves.

But then, we find ourselves frazzled and overwhelmed, and our health more often than not takes a major hit.

I see too many Mamas being taken out during this season due to stress or a common cold or flu.

Not this time. Not you.

We can’t prevent everything from happening. Sometimes we just get sick. But, we can take care of ourselves.

That means we can move our bodies for 30 minutes a few days a week and feel good about it.

We can eat nourishing foods, not be on a diet, and still bake and enjoy our favorites during the season.

We can get ahead of the bustle. We can not let the busyness control us. We set the tone.

Happy wives and mommas make for happier homes.

I have opened up 5 spots for my 1:1 health and fitness coaching.

But I can only take 5 women.

You get a fitness plan.

A nutrition guide.

The option to Maximize your efforts and expedite your results with a daily dose of brainless nutrition in Shakeology.

You get me. One on one. Encouraging you. Walking through this with you. Answering your questions. Being your cheerleader, no matter your goals.

You get a buddy and a coach.

You ready to get ahead of it this year? You ready to finally put off all the reasons (too busy, too expensive, no resources, no support) and take care of you?

Because let me tell you. All those gifts you want to get for your kids? I can guarantee the best gift you can give them is a healthy mama. A mama that wants to be around as long as God wills. But you need to take the initiative and take care of yourself.

I have been there before. I know it can be hard and you don’t think it is worth investing in because you have so many other things to invest in.

But you, Mama, are worth it.

Join me. To be considered, apply here.

Be a Size You,

Tiffany

Introducing 1:1 With Tiff

I am so excited to introduce this new feature to you guys with my online health coaching.

Honestly, I don’t know why I didn’t really offer it before, although it has always been available. But, if you don’t know that it is available, you won’t ask right?

How many of you want to get healthier or learn to exercise effectively and eat healthier meals and maintain your lifestyle for life BUT you are intimidated or HATE challenge groups.

Girlfriend, I get it.  Listen up, because this is specifically for you.

I am now offering 1:1 With Tiff: A more customized approach to your health and fitness goals.

To apply, click above.

What does this mean?

It means you will have 1:1 access to me as your personal virtual coach. You don’t have to leave the comfort of your home in order to work on your health and fitness routine. You will have one free consultation with me, and we will go over your application together and based on what you share with me and how long you want to work with me, I will make recommendations on your fitness program and nutritional supplements.  You won’t be forced to buy a challenge pack, but you will be required to invest in a plan in order to receive one on one attention from me.  If I am going to invest my time to help you reach your goals, I need to know that you are wanting to reach them and are willing to do what is necessary.

How long do I have to commit?

That is up to you!  We can connect for 1 week or we can connect for 30 days.  If you want to go longer than 30 days, then we can chat more about what that looks like for you and what you will need.  We can chat via FaceTime or Zoom and it will be you and me.  You won’t have to post your results to a group or social media unless you want to.  You will need to track with me, though, so be ready to answer and show me that food journal because my job is to keep YOU accountable to what YOU want.

What is all Included?

Every 1:1 session will have a fitness program to follow and a nutrition guide. I will also recommend nutritional supplements either for nutrient purposes or performance purposes depending on what you share with me in your consultation.  Those recommendations will be in order to maximize your efforts and expedite your results, because I know you will want results.

How long do I have to sign up?

I am only taking 5 spots each month, so once those 5 spots are filled, you will be put on a waitlist  for the next opening.  This is to ensure that I give my best to those who have committed to their journey with me and that I give my best to my family.  This takes time, so I want to give my best.

Have more questions or want to possibly be a part of my first group of 1:1’s?  You will need to apply, and then I will reach out to you to have your first FREE consultation. I am excited to work with you and help you reach your health and fitness goals!

Apply Here.

Be a Size You,

Tiffany

Back to School for Mama

Happy Monday! Let’s kick off this amazing new week, shall we?

Today is day one of my Back to School virtual fitness group and I am so excited for the gals who decided to jump in an participate.  I know with school starting and everyone adjusting to new schedules, this can be sort of a challenge, but it is not impossible.

For the next thirty days, these women will be working out a fitness program, following a nutrition guide, drinking their daily dose of dense nutrition, and checking in daily for accountability of support.

They will be doing a program that we picked out together. Everyone is different, so I made sure they are doing something that words for their lifestyle and their goals.

I will personally be doing Round 2 of the Shift Shop, drinking Beachbody Performance Energize and Shakeology, and following the nutrition guide in the fitness program and modifying it a little bit to fit my nutritional needs (I follow a more Paleolithic lifestyle diet).

They will get to workout in the comfort of their own home, but also have a cheerleader (ME!) working alongside them the entire way so they can get the results they are wanting.

Why did I create a group like this?

Because honestly, I got tired of seeing mom’s post about how it was impossible to get into a routine because of their kids, when in reality, I truly believed that a little time invested into their own health and self care would be worth it.

We do it for our family, not in spite of them.

I know it isn’t easy.  I had been there, still am. Mamas, we are so busy. It seems like I sound like a broken record when I say this, but it is true. We are busy, but we can workout and eat healthy and it doesn’t have to be a prison sentence.

I wish you could all see how worth the investment really is when we decide to invest in our health as opposed to only investing or doing something about it when our healthy is in danger. Why not get in front of it instead of trying to catch up?

Why do we always say no to ourselves when it comes to our health?

Do we say no to making sure our kids are healthy and have what they need so they can thrive?

Why do you say it to yourself? Do you really believe you aren’t worth it?

These women in my group decided they were worth it.

My hope is that one day, every woman will see that they are worth it, too.

Be a Size You,

Tiffany

 

Are You Ready for Summer?

Can you believe it is June already? I can’t. It really does feel like 2017 is just flying by.

My kids get out of school really soon, and we are all so ready to head to the beach and enjoy lazy summer days.

But, I am also ready to challenge myself even more with my health and fitness. I have been loving my 21 Day fitness program so far and I am already starting to see results from just 7 12 days in.  That is huge!!!! I will be taking photos soon, so stay tuned so you can see my progress.  It has inspired me and I think it will inspire a lot of you!

Speaking of inspire, how are you feeling right now about summer? Are you inspired and feel like you have reached your summer goals?  Or are you still hoping for something to change.

Can I challenge you?

Watch this!

 

I am only taking 10 women. And they must be serious and ready to commit to getting results.

If you that describes you, apply here: Be a Size You Community

Be a Size You,

Tiffany

It’s HERE! YouV2!!!!

For those of you who have felt like you have been left out of the fitness community because the workouts are too intense or too much for your body and you don’t feel ready to go THAT hard…..

Now there is something finally for you.

YouV2

I had briefly gone over what YouV2 was and the workout over in this post. So every question you may have regarding the length of workouts, cost, specific links and more are in that post. So head there if you have questions.

I will be honest when I say that at first, I wasn’t excited about this program.

You will have to keep in mind that I have been on my fitness journey for seven years now.  Six years as a Beachbody Coach.  So I had to go back to when I first began.

While I didn’t have 50 pounds to lose, I definitely had 20 plus and I didn’t like how I felt or looked. I was tired.  But I also didn’t feel like I could do the extreme programs like P90X or Insanity.

No. Way.

I just wanted something that would help consistently move and not feel defeated after the first day. I wanted a program that would provide me with the tools I needed to push play and be motivated and that I would at least have a little fun. I like fun. I bet you do too.

Did I push myself to more intense programs later on? Absolutely! Eventually, I built up enough  strength and confidence to take on new challenges.  But that didn’t happen in month one. Or month two.

 But it is not just about me. It is about others. That’s the point. 

So for those of you who have a considerable journey ahead of you and you want to start but you aren’t ready for Insanity or Crossfit, then this is a place just for you.

Can I encourage you to reach out to your coach or to me if you don’t have one, to get started? I have a virtual fitness community starting on Monday, May 22nd and I would love to have you join us! 

Be a Size You,

Tiffany

P.S. Did you know the kids can join in too??!! YAAAAASSSSSS! Let’s make family fitness a thing!

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 

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 

This. Is. Happening!

I have a question for you.

*If you had every single fitness program a company ever created available instantly via your laptop, smartphone and/or tablet so you could workout anywhere, would that make it easier for you to push play? And what if that was available for the entire year? 

*If you had color coded portion control containers so you would know exactly how much to eat, along with portion Fix recipe videos and how-tos, a nutrition guide so it would make your nutrition goals SIMPLE, would that help you?

*What if you had at least one meal a day that was incredibly nutrient dense, and it is clinically progeny to help lower blood pressure, maintain healthy blood sugar levels and help with overall health (among other incredible benefits), would that be a useful tool in your busy life as a wife and mom and working woman? 

*What if everything I just listed above is available to you right now, and it is so incredibly affordable that it almost feels like stealing….would that make you decide to say yes to your health today?

Because today is that day.


Starting today, you can get everything above:
The All Access Beachbody On Demand Challenge Pack

*The entire library of Beachbody’s fitness programs for an entire year, including BRAND new soon to be released programs for 2017.

*The portion Fix containers that are perfectly portioned and color coded so you know what to eat. Along with your BOD access, you will also get nutrition guides and calendars for every fitness program, and episodes of Fixate-Beachbody’s very own cooking show! (YES!)

*One whole month of Shakeology in your choice flavor. If you love it, continue with it or switch to a new flavor to try! 

*Bonus-you get me as your free personal coach. I will be your friend and I will help you reach your health and fitness goals. It doesn’t matter if you are in the beginning stages of your journey or you are an expert, we are never finished. We are always a work in progress. I use BOD everyday and I love it. 

You can get started with your All Access today! But, only for a limited time. Because after April, it will be back to regular price (retails for $199 US).

Still not sure if $160 is a good deal? Let’s put it this way: if you purchased Shakeology by itself for $129.95, it would be like buying every Beachbody fitness program for an additional $30. You are looking at getting nearly $4000 worth of fitness content here!!! 

And we know these fitness programs work. I am living proof. I work hard. I use Beachbody programs and Shakeology and their performance line. It is legit.

So, what say you? Are you ready to finally stop saying that you can’t afford it, and go for it? 


And, as a thank you, those who purchase the pack today from me, gets a FREE gift: the FIXATE cookbook! 

Have more questions? Would love to chat! Shoot me a message over at coachtiffanyharper@gmail.com and I will connect with you right away!
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 

It Starts With You, Mama


I see you, mama. I see you over there. Loving on your family. Making sure they have everything they need.

Food.

Comfort.

Clothing.

Health.

Love.

You take great pains to make sure that they are cared for. When they are sick, you go without to make sure they have what they need to make sure they get better.

You drive them to their school activities and to their sporting events. You sacrifice a lot for them.

As we should. We put their needs above ours often because we love them.

But we often sacrifice our own health because of it. Repeat after me. 

Motherhood is not martyrdom.

It is a calling. A ministry. We may have to sacrifice a lot because that is what we do, but our health? Our well being? That does not serve your family.

Ask yourself this: if you got extremely sick, what would happen? What could get thrown to the side if you got so sick you could no longer play with your kids? Go on dates with your husband? Wake up in the morning refreshed? Take care of your home?

You think that I am exaggerating, but that is a real possibility for some of you. 30 minutes each day to workout is NOT selfish. 

If you are in a space where you are exhausted all the time and something needs to change, then let’s change it! And please don’t say that you can’t afford to invest in yourself. I promise you that that one time payment on your own health is NOT going to cause your whole family to fall apart.

When I began my journey 6 years ago, we had literally no extra. But something had to change with my health. Desperately. I talked to my husband. It cost $150. We didn’t have $150 extra. But my husband believed I was worth it and together we sacrificed other things for awhile because he knew that if I was healthy and able, then I would be more present for my family. I was worth it to him.

Don’t be afraid to ask your husband. Trust me when I say that he will believe you are worth way more that a couple hundred dollars. You are priceless. You are incredibly valuable to the family. He wants you around for as long as God will allow. 


My next virtual Bootcamp begins Monday, March 20th. You will have a complete fitness plan, nutrition guide, a whole food based nutrient dense shake to make it easier for you to get what you need.

And me. A friend who has been there. Who will support you all the way through. And other mamas in the group who will be rooting you on and encouraging you.

Pray for you. Fight with you. 

But it starts with you. This can’t be MY decision. It must be yours. You must believe you are worth it and that you are ready to change.

Are you? 

Let’s connect.

I would love to hear about your goals and hopes for you and your family’s health and help you get started.

Be a Size You,

Tiffany