Tag Archives: Mom Fitness

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

 

Beachbody’s Newest Fitness Program, The Shift Shop, is HERE!

I always get excited when a new fitness program is released because it challenges me to step out of my comfort zones and try something new.

I have obviously tried many fitness programs and I have loved many, while not liking others. That is part of fitness right? You won’t love EVERY fitness program or workout you try.  That is not realistic. But thinking that you may not like it is not a reason to not try.

I also think people are just intimidated by fitness programs because they just seem really hard and they aren’t sure they can keep up.

Enter in The Shift Shop!

What is the Shift Shop? 

It is a 3 week fitness AND nutrition program that is mean to help you:

*Get in Peak Shape

*lose 10 pounds

*get in a quality workout in 24-45 minutes

It Includes:

*New workouts weekly

*A nutrition guide (because we all know that you can’t just workout. You must feed your body!

*Chris Downing is an NASM certified trainer (which means he knows what he is talking about!!)

*Modifications for every workout. 

It was officially released today on Beachbody Demand and in fitness and nutrition packs. I will officially be starting this program on July 24th (Yep, I will do it with all of you!) because I am super excited to see Chris push me and see what my results will be.

If you are a visual person, like me, I like to see videos of what I may be getting myself into. Here is a great video for you to check out!

My group will begin on July 24th. You will want to decide right away that you are in it to complete this three week program.  There are different options for you to choose from in regards to how you want to obtain your program, but I highly recommend doing the Annual All Access fitness and nutrition pack, because not only is The Shift Shop included, but once you are ready to do a new program, you will have access to thousands of Beachbody’s other fitness programs in your living room or wherever you choose to workout. YES!

And just so you know, I pay less for a year’s worth of unlimited workouts (with celebrity trainers by the way!) than most people pay for their yearly gym membership.

I am taking 5 spots for this group.  If you would like to be a part of this 3 week game changing program, fill out the contact information below, and I will connect with you asap!

*Please note: I can only take those who are not currently Beachbody coaches or are actively working with a coach.  Only open to U.S., Canada, & Puerto Rico*

 

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. 

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

21 Day Fix Extreme Begins 


Alright friends! Here we go! I am kicking off three weeks of intense exercise and I could not be more excited. 

My body has responded well to the break with Piyo. I definitely needed the stretching. Sometimes, I am afraid to take those kinds of breaks because I think of losing my results.

But breaks are good. Low impact is good. It helps our bodies to heal from all the stress we put it through. Exercise is still stress. So take care of your body.

21 Day Fix Extreme is a three week fitness and nutrition program created by Autumn Calabrese (creator of the 21 Day Fix, Country Heat, and co-creator of Hammer & Chisel).  It is a step up from the original Fix so if you have never completed the 21 Day Fix or you have not worked out for awhile, 21 DFX is not for you. 

I will be using Beachbody on Demand to stream my workouts.


I love that everything is fast and convenient for me and at my fingertips. 

The last week, I will try to do the bonus or ultimate workouts. I will play it by ear. 

Nutrition is a biggie with this program. Autumn is much more strict nutritionally with 21 DFX. That is fine for me. 

She has created a nutrition guide for this program that I intend to follow, as well as eating mostly Paleo and drinking Vegan Vanilla Shakeology. 

I will also be taking Beachbody Performance Energize before my workouts each day, with the exception of yoga. 

I have already begun the prep work with my current Virtual Bootcamp community (sign ups open again in June….stay tuned). 

I don’t want to lose weight, BUT I do want to build more muscle mass.  I love muscles. So I will need to pay attention to what I am fueling my body with. It will be important. 


My other goal will be to get a tan. Girlfriend is white. Sorry folks. 

So excited to begin!!!!!

Let’s do this! 

Be a Size You,

Tiffany 

Mama, Take Charge & Don’t Be Afraid


After I had my son back in 2009, I definitely felt the pressure to get back into pre-pregnancy shape. 

If you are a mama, I am sure you have felt it.

We are surrounded by articles and tips on how to bounce back in 10 weeks after pushing out a kid or having our bodies cut open to give life. We see celebrities who do it and they say “make no excuses! I work out for two hours everyday!” While they have their nannies or staff watch their children.

I don’t know about you, but I don’t have a nanny. And even though I don’t work outside the home, I still don’t have two hours to kill it at the gym. I make it work with what I have. Which is why I really love having something like Beachbody on Demand (basically the Netflix for fitness) to help me stay in shape without the added stress of child care or driving to the gym. I like the gym. I like fitness classes, but I can’t always get there. My home is my consistent gym. 

Mamas, what if I could simplify all of this for you? What if, especially on the days that were really hard and busy, all you had to do was push play.

What if, for simply one meal a day, you could have something that would nutritionally fill in the gaps so you didn’t have to succumb to the drive thru….and it made you feel good.

What if, we worked out together virtually. We high-fived each other virtually. We connected and shared together as we worked towards our goals and it came without deadlines. Without stress. Without added pressure.

You can have goals without trying to compete with everyone else. What if you could do you?!


I created my virtual fitness groups to be a place where we can achieve our goals together, and become friends in the process. Where we feel supported and not pressured.

Where our worth isn’t measured by the scale, but by Him who created us. 

My next group that begins on Monday, April 23rd will be that place.

We will workout virtually together.

We will share new recipes and learn together.

We will lift each other up.

We will have at least one meal a day that fills in the gaps nutritionally and gives us a quick win for the day. 

We will have fun. We will see transformation. It will be beautiful. Just like you.

I only have 5 spots open for this next group, so if you would like to be a part of it, you will need to comment below or email me at coachtiffanyharper@gmail.com.

I am so excited to workout with you.

Be a Size You,

Tiffany Harper 

Week 1 recap of Core De Force

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


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

The hard is what makes it great.

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

Give it everything you got.

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


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

I started 22 around 120 pounds.

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

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

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

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

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

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

All because I am believing in a number.

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

What’s up for next week with CDF?

Here is the schedule:

Monday: MMA Shred + Core Kinetics

Tuesday: Power Sculpt

Wednesday: MMA Shred + Core Kinetics

Thursday: Dynamic Strength 

Friday: MMA Power

Saturday: Power Sculpt

Sunday: Active Recovery and meal prep

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

Be a Size You,
Tiffany 

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 

Core De Force 

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

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

Tiffany