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.
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!
Of course, if someone were to ask you that question, you would say no. You might even shout it from the rooftops that “fads don’t work, so stop following them.”
And I would agree with you, 100 percent.
But here is the thing: A lot of us say that fads don’t work, but we are using them and falling for them every time they rear their ugly head.
Well, for starters, look at the promises they make! Great health and weight loss in a matter days, weeks.
You don’t have to spend a whole year getting the results you want, just do this for a month and your life will be changed.
Sometimes, they even tell you that you don’t have to change your eating habits or physical activity. Just pop a pill, drink a shake, do this procedure, and everything will be good.
Sometimes, you are required to change your eating habits, but they make you go through extreme processes such as eliminating certain foods (carbohydrates, fruit etc)
Here are some numbers that I found in regards to fad diets and what they are truly producing in our health and fitness (Information found here):
*More than 1 in 20 adults are considered to be extremely obese.
*In 2010, 54% of adults said they were currently on a diet.
*The number of Americans who regularly consume low calorie, sugar free foods and beverages: 187 million.
*About 33% of kids between 6-19 years of age are considered to be overweight or obese.
*Fad diets are more likely to work when 150 minutes of exercise is completed every week.
*65% of people who successfully complete a fad diet will end up gaining all of their weight back that the lost.
There is so much more where that came from. To be fair, any diet will work. Anytime you limit your calorie intake for a period of time, and you replace the junk food with healthier options, you will see some sort of result in your weight loss journey.
Here is what fad diets prey on: The mentality of cheap, fast, easy. And, the longevity of their product or resource that they are offering changes as often as the trends do.
Let me cut it down to size for you, stop falling for the fads. Stop allowing them to make it confusing for you when it comes to your health and fitness journey.
I know that to say move your body and eat nourishing foods sounds trivial and that I don’t understand how hard it is, but I do. Because I was there for years doing the latest and greatest available to man until I found systems that worked for ME and for my ultimate goal: a lifetime of health.
I workout five to six days a week. Usually no more than 30-40 minutes (sometimes, I can get away with moving my body intensely for 20 minutes! Score!)
I workout mostly in my living room using a virtual gym membership (This one is my favorite.) As well as getting out and working out with friends and family. Hiking, running, dancing, walking, or a local bootcamp is a great way to stay active and feel support and be consistent and change scenery!
I have chosen to eat a more Paleo type diet (having a diet is different than being on a diet….remember that!) My philosophy really is to eat as many whole, nutrient dense foods as possible.
I drink my superfood Shake each day because, hello, I am a busy wife and mom and spend a lot of time in the car taking people places. It is BRAINLESS nutrition for me….I don’t have to think about it. It is the ultimate Mom Fuel!
Speaking of fuel, one of my kids who shall not be named, refuses to try to eat veggies. No matter how I try, he absolutely believes I am trying to poison him. Dramatic, that one is. So I have also decided to give my kids their daily serving of veggies and fruit in a shake for a snack, so that I feel a little more confident that my kid isn’t going to drop dead from refusing to eat his veggies.
My kids are active. Madi swims 4-5 days a week. Sean has a baseball game twice a week and at least one baseball practice. I make sure that I invest to get them what they need because they have growing bodies that I need to pay attention to.
All that to say, my process isn’t that complicated. Yours shouldn’t be either. You need to do research. You need to, tough love here, step away from the easy, quick, and fast aisle in the grocery store and buy as many whole foods as possible. Healthy food isn’t more expensive. You believe it is because companies have lied to you. Fad diets have lied to you. Fast food may be filling your stomach and stopping the hunger pains for the moment, but you are still deprived of nutrition. You are empty of what you actually need.
Your body doesn’t need another diet with big promises. Your body needs you to make the decision to change because your choices don’t just affect you. They affect your entire family.
Imagine you had a choice to get healthier, your very life was on the line, and these were your options:
A. Invest in your health, but it meant that you could live longer and be there for your kids and you could get better.
B. Complain that eating healthy and exercise is too expensive and too inconvenient and it would take too long, then you end up dying and leaving behind your kids.
Yeah…I went there.
Read the statistic again about how more than 1 in 20 adults were considered extremely obese. If these fad diets were so good, than that number should not be the truth.. That should not be the reality. I am so saddened by the fact that we could absolutely change this, but we choose not to because we believe the lie that fast, easy and cheap is the best way and it is not fair that it is expensive.
You want to save money? You want to put more money back in your wallet? You are tired of paying the doctors to stay ill and on medication when you want to be living whole and free?
Get healthy. Make those changes. A healthy person does not visit the doctor nearly as much as those who are chronically ill due to their unhealthy habits that can be changed due to diet and exercise. If you are on medication or sick all the time, over time, with consistency and being willing to stick with it, you will see a transformation take place.
It won’t happen as fast as those fads try to sell you, but it will happen. But you have to be willing to step up to the plate, slam those lies that are pitched at you out of the park, and run like the wind to score.
Go do it, sister friend.
Be a Size You,
*I am a Beachbody Coach, which means I help people reach their health and fitness goals. The links provided are to my online store and are what I use daily to maintain my own health and fitness and that of my family. Please note, should you choose to purchase from those links, I do receive a commission from your purchases. Also note, that if you choose to purchase, you now have access to me as your personal coach to help you reach your health and fitness goals at no extra cost.*
I finally had enough of not feeling good in my skin.
I wanted to develop healthy habits, but I wanted to do it the right way. Problem was, I didn’t really know what the “right way” was or meant or how to go about it.
I spent a lot of money and time on things that gave a false hope. Supplements couldn’t change my life….my new habits had to.
That meant that I had to move my body and build stronger muscles and workout.
That meant that I had to learn more about quality nutrition. Not just focus on low calorie, but on REAL food that gave my body what it needed to function at its most optimal.
It meant I had to say no to the things I enjoyed previously because they no longer served me in my pursuit of my goals. It meant being okay with being uncomfortable because that was how change was going to happen. I couldn’t take the easy way out.
Beachbody changed my life and helped me develop habits that I lacked. It gave me the confidence to finish a 21 day, 30 day, 60 day, or even a 90 day program because all I had to do was follow the workout calendar, get off my butt and push play.
Beachbody changed my life in that it wasn’t just about working out, but fueling our bodies. It meant following the nutrition guide that came with my program because it was designed to help me succeed. I wasn’t smarter than the program. I let the experts help me where I couldn’t help myself.
Beachbody changed my life in that it provided incredible high quality nutrition, Shakeology, meant to give me one nutrient dense and brainless meal a day, so that I could stay with my goals even as a busy mama and wife. It didn’t replace healthy eating and living, it enhanced it. It expedited my results and help me cut my habit of snacking.
Beachbody changed my life in the fact that I have a HUGE community of women who want the same thing: healthier lives. We support each other. Push each other. Celebrate each other. Some of us have taken on the roles as coaches to help other women do the same thing……encourage women to live healthier and fuller lives.
Beachbody hasn’t been instant gratification. It is hard work and a willingness to surrender to the process in order to reach a certain results. There is no room for know it alls and for those who aren’t willing to work for what they want. The incredible value that Beachbody has provided me for life (with a virtual gym in my living room with a few thousand dollars worth of workouts…no matter where I go?!) is far greater than anything else out there.
I don’t say that with arrogance. I say that with confidence. Because I am literally living proof of what can be achieved if we are willing to work for it.
Hard work beats talent when talent doesn’t work that hard.
If you are ready to finally take action on your health, I would love to help you 1:1 in October and provide the tools I have successfully used so you reach your goals.
Meet Team Be a Size You Coach of the Week: My friend Michelle Bradley.
She and I go back a long time. I met her at church after I competed in a local pageant with one of her best friends and she just walked up to me and said,
“Didn’t you compete in the Miss Diamond Bar pageant with Kelly? I was there. Hi, I’m her friend, Michelle.”
And the three of us became besties! No joke! Some of my favorite memories in my twenties have the three of us in them because we loved Jesus and we were a little nuts. Ha!! Oh, and Britney Spears and Justin Timberlake’s breakup broke our hearts but that didn’t stop us from busting out all the songs full blast in either Michelle’s VW Jetta or my Silver Mustang or Kelly’s Civic (We are basic white girls. hahahaha!)
Michelle joined my team two years ago, and honestly, this was after she told me no several times prior. She just didn’t think she had what it took to be an online health coach. And to be fair, most people have those objections.
So when she finally decided to jump on board, I was so excited.
She is the epitome of someone who fights for her Why.
Michelle’s Mom died of Breast Cancer when she was a senior in high school. Imagine that. For those of you who have lost a parent, either recently or at a very young age, it is traumatizing and heart breaking. You never get over it, but you learn to live without a person daily in your life. That is so hard.
Michelle fights for her health daily. She doubts herself often, which is where I come in and tell her to knock that off. That she can do this. That she is worth the effort. That people that follow her do gain incredible value from her story telling and from her sharing her heart with them.
When she gives it her all, she kills it.
The last several week, she has been following an intense endurance program to the T. The workouts and the nutrition plan. She hasn’t cheated. She hasn’t given up on herself. She is fighting daily because her WHY is bigger than this whole fitness thing is.
She wants to be around as long as she can, Lord willing, for her kids. She wants to prevent disease, which runs in her family, as much as she can so prayerfully she can spare her children from experiencing the heartbreak of losing their mama like she did. She knows that she cannot keep it from happening if it will happen, but she refuses to allow “genetics” dictate her future.
So she pushes play. And she keeps fighting. She chooses to change her life one day at a time. She fights for those kids. For her husband.
That is a Coach. That is what we do.
Michelle is also incredibly loyal and is always in your corner. You want a true cheerleader, confidant, friend, supporter? Michelle is that woman you want on your team. She is sensitive and will hear your concerns, and also love you with the truth. I am so thankful that she is on my team, that we get to do this business of making women better, healthier, live longer, and fight for their families.
If you don’t already, be sure to follow Michelle on Social Media: @michellebradly05 . Be inspired by her and go join the movement.
Congratulations Michelle! You deserve this!
Be a Size You,
*Have you ever considered becoming a virtual health coach and joining my girl tribe? I am always looking for women who want to live healthier, and help others live healthier too. For more information, please apply and schedule a time to chat with me about being a part of Be a Size You and our movement.
Awhile back I decided to create a new feature for my team in order to celebrate those who were crushing their businesses and truly making a difference in their lives and in the lives of others.
And truly, it was hard to pick my first Coach to feature as I have quite a few gals who are just amazing, but I had to choose one.
Introducing my sweet friend, Alesha Haley. She has been a coach on my team for 2 years and let me tell you, when she started, she took off like a rocket.
She was like a dream coach. She had created online fitness accountability previously to becoming an online health coach with Beachbody, and she had fallen in love with helping people with find real solutions to their health and fitness struggles.
Over the last month, something triggered in her soul and that passion she had for truly making a difference in the lives of others resurfaced.
*She is consistently on the Top Volume Earner leader board that I share each week in our team page.
*She regularly posts valuable information and recipes to those that follow her on social media.
*She is a wife and mom to two adorable little girls.
*She created her own Team Manual for her brand new coaches who choose to join her team.
*She is creative and willingly shares everything she learns and uses for her business with her team, because she is that committed to helping them succeed.
*She is passionate and one of the sweetest women I know, and have yet to meet in person (which will happen soon!!!)
I have been so inspired by her hard work and passion that it has truly inspired and pushed me to be a better leader for my team and to consistently add more value to all of you who follow me so that you can be a better version of yourself. Because truly, isn’t that worth the hard work?
You can follow Alesha and all of her amazingness over on IG (@Alesha_haley) and on her blog.
Congratulations Alesha! Keep up the hard work!
Be a Size You,
P.S. Thinking of joining my team, Team Be a Size You, and helping us in our mission to help women live healthier, more fulfilling lives? Apply today and let’s chat to see if online health coaching would be a great fit for you!
I am so proud of the work I get to do as a Beachbody Coach.
I know many folks are now shying away from working in any sort of network marketing company. Usually for reasons that are understandable.
*It is too salesy *I don't want to be that friend. *It is all a pyramid scheme *Only the people at the top make money *People who work in those type of businesses only care about money.
I hear ya. I had all of those reasons too. I didn't want to be that person. I didn't want to be annoying. I worried about what others would think.
But when I started working on my health and fitness journey back in 2011, and then I started sharing my journey and transformation with others, and then others were telling me how my encouragement helped them to get started, I realized I had found my calling.
No, not in fitness, surprisingly, although I do enjoy fitness and health and eating healthy. And I love Beachbody's programs and Shakeology and supplements.
No, I had found my calling in being a story teller, and pushing people to move from just dreaming about it to doing it.
I became a hope Dealer.
I joined a team of hope dealers.
Here is the deal. I can workout every day and tell you that you should workout too, but I can't make you do it.
But if I constantly tell you my story, and I invite you to join me in this story, so that you begin telling yours…..then I have done my job.
I have had women join my fitness groups who felt discouraged from the very beginning because they didn't believe they could ever finish a fitness program from start to finish simply because they had failed in the past.
My job is to help you see and know that yes, you can.
I don't preach quick fixes. Heck no. This whole working out and eating to nourish deal is for life. You need lifetime habits, girlfriend.
I also help women recognize their dreams for their families. Meaning, they have the opportunity to change their financial future simply by working and doing what I do. There are no guarantees. They have to work. They have to treat it like a job they show up to every day, but I am watching women on my team quit their full time jobs to stay at home, and contribute income and help their family and spouses.
That is hope made possible.
I get to help women who are broken and discouraged, whether due to their health or their life, and walk with them to see transformation. From broken to whole.
Working in health and fitness has very little to do with fitness programs. Those are just products to sell. And they are amazing products/tools that people can use to get healthy. They work.
But the real work, the most inspiring work, the most gratifying work is the work behind the scenes. Working with your friends who also love Jesus and are fellow hope dealers.
And watching lives be transformed.
I am looking for more women like this.
Hello dreamers who want to be hope dealers.
I am taking on 5 women to join my team. Join my mission to help women love the skin they are in, transform their life and the lives of others.
Is that woman you?
I would love to chat with you to see if Team Be a Size You would be a good fit for you.
You can apply here, and I will schedule an appointment to chat.
Don't be afraid of asking. You have nothing to lose by learning more. No pressure.
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.
I have been working out at home for the last 7 years and have not had a gym membership in almost 10 years…even when I wasn’t working out! Haha!
When I decided to begin my own Be a Size You journey and take care of myself, I knew that a gym membership would have been ideal, but with two young kids and not a ton of time, I really believed that I would have just set myself up for failure by trying to fit in the driving time to the gym. So my husband and I decided that creating a simple space for me to workout at home would be optimal. Plus, I could workout on my own time and not compete with others for machines etc.
I started out really simple: A yoga mat, a couple of weights ( 2 pounds, 3 pounds and 5 pounds!), one resistance band, a workout DVD (and some YouTube), and an old pair of shoes. That’s it!
For those of you who are just beginning your journey and you are looking to begin creating your workout space at home, trust me when I say you don’t need all the bells and whistles. You just need a good attitude, willing to spend a little bit of money for tools, and a tiny bit of space to store your tools (notice I didn’t say a ton of space…I will explain why in a bit.)
Here are some of my must haves for your home gym, and a few extras that I think would be great to have if you have additional room in your budget. Most of these can be found on my fitness shopping site, so if you have any questions, don’t hesitate to shoot me an email. I am here to help!
Beachbody on Demand: Yes. This is necessary. It provides every single fitness program Beachbody has ever created, including the nutrition guides and tips for those programs. Plus, if you do the annual membership (and get it as a bundle with Shakeology or Beachbody Performance) you save a ton of money. I am all about having the right tools, but saving money!
I love resistance bands because they offer a different kind of resistance than weights. Generally, dumbbells are used primarily for upper body exercises and some lower body, but I love that resistance bands can help you build muscles and work on your entire body. It is a versatile tool and I think it is a must have for those who are creating a home gym. Plus, they aren’t that expensive. Yes!!!!!
If you can’t afford a workout bench, and you are really wanting a gym like atmosphere as well as a way to do the strength training exercises that you are used to with gym equipment, a balance ball is a must have. It is great for core work, balance work, resistance work, and also makes a great chair to use while you are working (so you can still work on your core, and work on your posture!)
A yoga mat is needed for Piyo or Yoga or any low impact exercises that require you to be on the floor the majority of the time. I workout on carpet, but I still enjoy having that cushion barrier between my body and the floor (because, germs and bugs LOL!)
Weights in different pounds. I don’t have a photo of these, but you can find any weights on Amazon, Target, sporting goods store. Really, just buy a couple in different weight (one light and one heavy) and you can add as you build muscle.
Now I will share some bonus tools that, if you have some extra room in your budget or you are looking to add to your home gym, you should definitely grab them!
This is on my wish list. They are not cheap, but if you are looking to eliminate the amount of weights you have to just one adjustable system, these are a must have!!! Amazon always has a good deal running for these, so I highly recommend checking them out there. I am trying to convince Dan to let me buy these for my birthday next month LOL. Yes please!
A Jump mat would be really good to have, especially if you workout on a hard surface like your garage or you have hard wood floors. Honestly, plyometrics are hard on the body and especially on your knees. Springy shoes and a springy mat helps a lot with the impact of plyometrics, and can protect you as well. Obviously, you can always modify and not fully jump through your Plyo workouts, but if you are choosing to jump, this is a great workout tool.
I actually believe a Foam Roller should be a necessity in your home gym (think a really inexpensive massage that you can have all the time!) but a lot of people don’t realize the benefits of foam rolling at first. However, for those of us who have been working out our bodies for awhile, foam rolling hurts so good!! Muscles get tight and sore and they need some TLC, so rolling over those places that you have worked hard helps to heal them and recover.
Strength Slides were created to add additional resistance to your Piyo workouts, but really, if you want to take your lower body workouts to the next level, then these are really fun to have! It won’t feel fun when you are doing them, but you will love the results when using them. Perfect for hard floor and carpet!
And that’s it for now!!! Would love to hear about some of your favorite home gym tools that you have. Do you have a large area for your workouts? Or is your space small? Mine is small. You don’t need a ton of place to store your equipment, but grabbing a few inexpensive baskets or buckets so they can be placed out of site (for your peace of mind) is useful as well. I live in a small home right now, so I have a closet designated for my equipment, but when I lived in our trailer on the ranch, I used those big plastic bins and stored them underneath our trailer in one of the compartments. Totally possible. You just have to be willing to be creative.
As always, here to help! Next week, I will be sharing some of my favorite items to have in the kitchen to cook your healthy meals!
Be a Size You,
*I am an Independent Team Beachbody Coach and some of the links provided are linked to my ID. Please note that if you purchase from those links, I do receive a small commission. Thank you for supporting me so that I can continue to share with all of you on your health and fitness journey.*
I am a big believer that leaders are readers. I believe that if you are looking to grow in any area, reading and studying are the way to go.
Growing up, I always considered myself an independent learner. I fared much better doing research projects than group projects or sitting in a classroom because more often than not, it was on subjects that I was not interested in.
I still have not used chemistry. Well, except for baking because exact measurements matter, but other than that….nope!
But I will spare you my thoughts on education and we will get to the part I am most passionate about: Feeding your mind.
I shared on Facebook my current favorite books that I think y’all should grab and dive into. Most of these are personal development/nutrition/leadership/ministry related. If that is not your thing, no worries, I will try to update this week even more books that I have read and love.
Podcasts are incredible resources too. That will get updated on my blog as well.
Some included links for the books mentioned in the video:
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.