Tag Archives: family fitness

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

Why You Don’t Need More Inspiration or Motivation


Inspiration is everywhere. Have you noticed that? Whether we are being inspired to create a beautiful home, or new delicious recipes that will wow your family and friends, or outfit inspirations, we are literally inundated with inspiration and ideas that are meant to move us to action.

Pinterest is a dreamers haven. But I have also found it is the place where dreams go to die.

Why? 

Because being inspired is not the same as action.  Honestly, it is easy to be inspired. Dare I say, it is even easy to be motivated.

Action, on the other hand, is harder. Because that means you have to make a decision to move or do something based on what you have seen.

If what you saw inspired you enough to move, and you actually took action, then fantastic! It worked!!!

But, if you are constantly being inspired but nothing happens….then you don’t need anymore inspiration. 

You need an action plan. You need to move.

People like to chat about being inspired. But being inspired costs you nothing. Literally. It is free. I post on social media every day my workouts, or about something I have read that encouraged me, in order to inspire and encourage all of you. And it is all free for you. I don’t charge for my inspiration. I give that away because I know it can benefit the heart of the reader.

But, if you come to me wanting my help to take action, I will require YOU to put some skin in the game. That means, you will have to invest your time and dollars in order for you to reach your desired goal. Action requires skin in the game. It does not require more motivation or inspiration. Those help to keep momentum. Heck, we all love an “Atta Girl!” Now and then! No shame in that!

But if you aren’t willing to move and put some skin on, then you are wanting to achieve anything. 

Are you ready for this? I say this in love. Completely. Because I love you.

You just want to be inspired. You aren’t looking to change. You don’t want to change, yet. You are not there yet. 

“But why do I have to spend so much money to get healthy/build my business/get training/etc.

Because. If you put into it, it will matter more to you. You will care more. It will hurt more because it cost you something. My journey was not free. It still isn’t. I invest regularly into my health, my relationships, my home, my business, because it matters to me! I have skin in this. It matters.

I know that part is painful. We don’t like to give any part of ourselves if we aren’t sure if it will work out. There are no guarantees, really.

But what if. Just what if you decided to take that inspiration, invest in it, and be surprised by the outcome. 

You may discover it was worth it.

Be a Size You,
Tiffany 

P.S. If you are ready to take charge of your health, and put some skin in the game, I always offer one on one support. Apply here so I can help you reach your health and fitness goals. 

Transformation Tuesday: Lauren Bello

I am so  excited to share with you this Transformation story!

Lauren has been a part of several of my online fitness accountability groups and she is a brand new teammate as well with Team Fuel!

She tried out the fitness program, Cize, because she needed something a little different for her routine. And she was drawn to it because, hello! Dancing!  Who doesn’t like to dance?!

Here are her before and after photos:

Lauren Bello

Lauren Bello
Lauren Bello

Here are her own words regarding her transformation:

“I lost 1.5 inches in my waist and only a few pounds, but I feel more energetic and there is a noticeable difference in my before and after photos.  This totally encourages me to keep at it! I never expected results from ‘just dancing’ but the proof is in the photos. I can’t tell you how vital this visual is in my progress. I’m really excited to complete my next challenge!”

Lauren completed 30 days of Cize and drank Shakeology as well as followed the nutrition guide that came along with the program. She is onto the brand new 22 Minute Hard Corps program to continue her journey.

So proud of this girl right here! I know 30 days (or even 60 and 90 days can seem intimidating), but everyone is on their own journey.  Lauren is proof that when you are willing to attempt something to reach a goal, and you stick with it, you will reach where you are going.

Please give her a ton of LOVE because she worked hard!

Be a Size You,

Tiffany

P.S. My next online fitness group begins April 11th and I am still accepting signups.  Are you ready to Be a Size You?

 

Show Them Grace

 

Photo by Suzy Collins at Freedom Grace & Fitness
Photo by Suzy Collins at Freedom Grace & Fitness

How excited are you right now?

You have just begun your journey into Being a Size You. I know this decision comes with a lot of nerves and decisions, and learning new tricks along the way, but can I encourage you in one thing?

One thing so simple, but is truly one of the hardest parts of your journey?

Show grace.

For yourself. For your family.

When I began my journey towards Being a Size You, I have to admit that I wasn’t very sensitive.  My husband had graciously allowed me to purchase a plan that cost us a great deal of money.  It was what I needed and he knew I needed it.  So it was a sacrifice for both of us, especially him, since he was the only one providing income for our family at the time.

In my selfishness, I automatically took the position that if I was going to be cooking all of these new recipes and educate myself on eating healthier and working out more, then my family better follow suit.

Because I was not about to cook different meals just because they didn’t like what I served. I was not their slave!

But, sister, that is the wrong approach.

I am in no way telling you to make several different meals in order to appease your family. This is not about you slaving in the kitchen. But remember, just as this is all new to you….it is also new to them.

My poor husband was shocked when I started buying all of these vegetables that we both had never heard before. In my eagerness to try Quinoa because it was all the rage, I served it undercooked. He literally thought he was eating birdseed.

He thought I had fed him birdseed!

Looking back, I was not very considerate of my family and the changes that were about to happen to them as well.  Being a Size you is not just about you.

Your entire family will be involved. Change will have to happen for everyone. So show a little grace. Have some patience. Not every meal you serve that is healthier for you will necessarily be a winner for them. They may hate it and swear off veggies for the rest of their lives! But they will come around. Some people make the adjustments better than others.  But have patience with your family. Have patience with yourself. Go with the flow as much as possible while still working towards your Be a Size You goals.

This journey is to be a lifelong process because truly, I want you around for life.

So show them grace.

And have fun. Enjoy the process.

Be a Size You,

Tiffany

Color Coded Portion Container Tips

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When individuals get their fitness programs, and they take out these colorful containers, they are often thrown into a tailspin. These cute little boxes may look complicated and a lot of work, but they really aren’t once you know how to utilize them. It doesn’t take that long to figure out how to use them either!

Let’s break down what these containers are, shall we?

These containers are meant to help you eat the correct amount of food in relation to portion size for each meal.  The good thing is, a scale is not needed, and you don’t have to count calories.  Each color represents a food group, and whatever fits into that specific container, you can eat!

Before you begin your fitness program, you will want to read the Get Started guide that is included. This will break down how to take your before and after photos. It will tell you how to get connected for support. It will also explain options for nutrition to make sure your body is getting what it needs for optimal results. This is important, especially if you are doing a program specifically for weight loss or muscle building reasons.

The guide will also share with you a caloric intake calculator.  Now, you won’t necessarily be spending a lot of time counting calories, but it is a good idea to know what range you should be in so you can reach your goals. Too little or too many calories will sabotage you.

The calculator does some of the hard work for you. It lets you know what specific calorie bracket you should be eating within.  Then, with that information, you will know how many of those colored containers you should be consuming each day.

Green Container=Veggies
Green Container=Veggies

Here are a few examples:

Kale (1 cup)

Watercress, (1 cup cooked or raw)

Collard Greens, (1 cup cooked or raw

Spinach, (1 cup cooked or raw)

Brussels Sprouts, (1 cup chopped or 5 medium)

 

Purple=Fruits
Purple=Fruits

Raspberries (1 cup)

Blueberries (1 cup)

Blackberries (1 cup)

Strawberries (1 cup)

Pomegranate, 1 small

and more..

Red=Proteins
Red=Proteins

Boneless, skinless chicken or turkey breast (3/4 cup cooked, chopped)

Lean ground chicken or turkey (3/4 cup cooked)

Fish, fresh water (catfish, tilapia, trout), 3/4 cooked, flaked

Fish, cold water, wild-caught (cod, salmon, halibut, tuna, mahi-mahi) 3/4 cup cooked, flaked

Game: buffalo 3/4 cup cooked, chopped

And more….

Yellow=Carbs
Yellow=Carbs

Sweet potato, 1/2 cup chopped

Yams, 1/2 cup chopped

Plantains, 1/2 cup sliced or 1/2 medium

Quinoa, 1/2 cup cooked

Beans, (kidney, black, garbanzo, white, lima, fava, etc), 1/2 cup cooked, drained

Lentils, 1/2 cup cooked, drained

Edamame, 1/2 cup shelled

Blue=Healthy Fats
Blue=Healthy Fats

Avocado, 1/4 cup mashed, or 1/4 medium

12 Almonds, whole, raw

8 cashews, whole, raw

14 peanuts, whole, raw

Feta cheese, 1/4 cup crumbled

Goat Cheese, 1/4 cup crumbled

Hummus, 1/4 cup

Orange=Seeds & Dressings
Orange=Seeds & Dressings

Pumpkin seeds, 2 Tbsp raw

Sunflower seeds, 2 Tbsp, raw

Fitness program approved dressings and sauces

That little container may seem too small for dressings, but I promise, it is plenty!

You also have tsp portions as well for your oils and nut butters.

There is so much more you can eat using these containers, as I just gave a few examples. Even though you are working on portion control, you won’t starve on any nutrition guide that uses these containers. You will get plenty to eat and your body will feel satisfied and nourished.

So no food scales (unless you love using it!). Don’t obsess over your calories (although be mindful so that you are taking care of your body). Get in the nutrients. Trust the process. If you have questions about how I use the containers with my workouts and meal planning, I would love to chat with you!  I promise, it might seem complicated, but it really isn’t. Anyone, even those of you who consider yourself nutrition illiterate, can do this.

Be a Size You,

Tiffany

P.S. Don’t forget that those who commit to doing my 22 Minute Hard Corps Bootcamp and purchases a challenge pack from me, will get these containers for FREE as a thank you!

 

 

Momma Gettin’ Fit

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Top from crosstrainingcouture.com

As a mom, let’s be honest,  it is not easy to set aside time for oneself.  We have little ones who need our attention. Husbands who want to spend time with us. Laundry, laundry and more laundry. Dinner has to be made (how else will anyone else get fed), not to mention that most of us feel like a glorified taxi service thanks to all of the activities and errands that need to be done. Add that to those of you moms who work outside the home?!

*Whew* I am exhausted just typing it out.

But can I encourage you? You can be healthy, fit, eat well, and live well, even as a mom. Even with your full plate.

But it will not be easy. There will have to be some sacrifices on your part in order to make it happen.  Your goals will not be like my goals. Maybe you are a momma who does not need to lose any of the excess baby weight because it went away while you were breastfeeding! (Lucky! That so did not happen to me!)

But perhaps you are a momma who could either stand to lose a little bit, or you just want to strengthen your body and have more energy or feel good in your skin again. Here is what you need to realize.

  1. It is not going to happen just by chasing kiddos around or taking them outside to play. Yes, that can be “part” of your activity, and you should always strive to play with your little ones, but that is not a fitness strategy.  If you are wanting real change, then you must do something more challenging than that.  There is no easy way to say it.  If you don’t have a real plan, invest in one or join my next online fitness bootcamp (that you can do in your own home!).
  2. Nutrition, nutrition, nutrition. If you are breastfeeding, this is especially important. If you are not breastfeeding or your children are weaned, this is especially important. You cannot have a bad diet and expect to just workout and see results. It will not happen that way.  In fact, 80% of your results will come from what you put on your plate!
  3. You don’t have to spend a ton of hours at the gym. Please. Who really has time for that? I don’t! I will let you in on a secret. I only workout for 30 minutes, MAX! At this stage in my life, I have too many things going on and I don’t want to spend that much time on my workout. I want to go hard, get it done, and then move on with my day. I know you do too.  So pick something that will help you sweat, yet will be quick. My favorite programs for Moms are the 21 Day Fix and Piyo. Quick, yet efficient!
  4. Be patient.  Your body went through something incredible. It carried a life inside of you.  A baby will not always adhere to your schedule when you want to workout. Believe me. I understand. My son was a 1 year old toddler.  My workouts weren’t perfect. My eating wasn’t perfect, either. But what I was, was consistent. Even when it was difficult to get those 30 minutes in, I made sure they happened. I had friends who challenge me and supported me. Make time for your workouts an appointment you make with yourself. And bosses don’t cancel. No one can care more about your health than you.  You have to make it that important. But be patient. Change will not happen overnight.

Last, but not least, don’t be afraid to try something new or have accountability. It was something I wish I had when I started. I had friends supporting me, but I did not have a lot of accountability. It is a big reason why I create these Be A Size You bootcamps.  You CAN be healthy and fit, and be a great Mom.

Are you ready?

Be a Size You,

Tiff