Tag Archives: nutrition

Protein Energy Bites


Did someone say protein?

I hate buying protein bars. Personally, I think they are overpriced and really not that good. If I can make them myself, I will.

One reason why I am thankful for Shakeology is for the fact that it is complete nutrition in a shake, and a great powder to use for “baking”……only this recipe is a no bake.

No raw eggs. No weird ingredients, just goodness.

This is a standard recipe that many of us coaches have used, but you can easily switch it up and make different versions of these protein bites to please your palate.

My kids love these and while they can last a week, they won’t.

You will need to practice serious self control. Ha!

Protein energy bites

3 scoops/packets of Vanilla Shakeology or Vegan Shakeology 

1/2 cup raw honey

1/2 cup unsweetened shredded coconut

1/2 cup organic almond butter (or nut butter of choice)

1/2 cup semi-sweet or dark chocolate chips

Place all ingredients into a mixing bowl and mix together well. Roll dough into small balls (should make roughly around 12 balls) and let sit in the freezer for 10-15 minutes to set.

Then store in a container for up to a week. 

Enjoy! I also went live earlier this week with another version of this recipe. Equally as good!!!

Cookie Dough Protein bites 

Be a Size You,


What’s Next For Me in my Health & Fitness Journey

Hey all!

It has been awhile since I have done a weekly recap of my fitness and health adventures, so I thought I would briefly check in here to share what is going down.

I will be finishing up my first 30 days of Piyo this week. It has actually felt so good to just stretch and not jump. My body feels more flexible. I don’t feel as run down, and I feel stronger too. This was an awesome break from the extreme fitness I was used to.

Starting on Monday, I will be diving into 21 Day Fix Extreme, which is a 3-week fitness and nutrition program. I love the 21 Day Fix Series. Anytime I need something short but effective when it comes to fitness, that is my go to, unless it is dancing. I will be back to lifting weights, cardio and body weight exercises this time, so really focusing on my nutrition for muscle growth and stamina, and having Shakeology to fill in the nutrition gaps I may be missing, as well as a ton of Energize on hand, is what will get me through. Don’t think for a second that this program is easy. Lol!

If you have done the basic 21 Day Fix and don’t know the difference between the Fix and Extreme, here is a handy tool for you. 

For those curious about how I eat, I will follow a mostly Paleo diet. It will still work with this program. 

For those of you in my upcoming Bootcamp that begins Monday, I will be sharing a “how to choose your fitness program” tutorial today in our community. Not in my May Bootcamp but would like to join us? There is still room! Just click on the contact me button or apply here

Nutrition will be huge for me. I have already shared about how my nutrition and changing to a more Paleo lifestyle has helped me in my overall fitness transformation, but I want to share how I think eating differently will help you as well.

It doesn’t have to be technically Paleo. But it should be nutrient dense, and real food. I see so many on social media about women who are looking to get healthier and change their bodies, but they don’t really eat that different. OR they go the extreme route and do a diet or cleanse believing that it will help speed up their metabolism or help them lose weight, but then they find themselves back to where they started. They may see some weight loss in the beginning, but after the diet is over or the juice cleanses are done, it is a heavy reality. 

Food isn’t something you can kind of sort of stick with. You must constantly be researching, experimenting, cooking, trying new things. Food isn’t one size fits all. But I will say the eating whole food is for everyone. Stop buying the pre-packed frozen health food and start making your own. If you need something quick and nutritious so you can avoid junk food, this is why I recommend Shakeology. It doesn’t have to be overly complicated meals. Keep it simple, sister. If you keep telling yourself that it is too expensive, too much time, or that you are too busy, those are excuses that need to go. You need to re-think your priorities and your beliefs. Just tell yourself instead that it is not worth the time, the money, or the effort to do these things in order to be healthier. 

Honestly, when you tell yourself that, how does it sound? 

Because I really believe that nutrition is such a key factor in your results, I will be posting my meals each week on social media. I won’t do it daily, but basically a weekly recap so you can see by what I mean when I say easy, nutritious, and delicious. I promise, it won’t be complicated. 

I will also share my favorite places to eat out that provide locally sourced and organic options. Worth it to find awesome restaurants in your area to help you! 

As always, my heart and mission is to encourage you and push you. You are worth it, sister friend! 

Be a Size You,

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 

What Is Your Health Worth to You?

Quite often, the biggest reason why people will not join one of my Be a Size You bootcamps is because of money. Spending money on themselves when it comes to their health is terrifying to most because they either believe that:

A. It is wasteful and that they shouldn’t have to spend money in order to get healthy


B. They don’t feel good about spending money on themselves. It feels selfish.

I will be honest and say that it drives me absolutely bonkers when someone tells me that they can’t join my bootcamp to get healthier because of money, but literally I see them in Facebook groups buying hundreds of dollars in clothes, buying a pet, going to a concert….you get the picture?

I am not against those things. I buy clothes and like going to concerts. But they showed me that they placed their value not in their health, but in the stuff.

Let’s face it. Health and fitness is not exactly the way to instant gratification. Buying new clothes or going to a concert gives us immediate satisfaction. Like we got our money’s worth.

Fitness and health takes awhile. You don’t see results in one day. Most of the time, your investment won’t show any results until a few months in.

But is your health worth it? I think it is. Obviously, because I have been committed to working out and eating healthy and drinking Shakeology for the last 6 years:

But is it to you? 

How much would you pay if it meant you could play with your kids without feeling tired all the time?

How much would you pay if it meant you could reverse Type 2 Diabetes, have a stronger heart, be given a second chance to live?

What is that worth to you?

I don’t believe that health and fitness is free. It costs you a lot. It costs you your time. It requires sacrifice. It requires effort. It requires investment. I believe humans are worth the investment. New clothes or a new dog or new toys might bring satisfaction for a moment.

But for the person who invests in their health? They will see that investment go way farther than cute leggings ever will. (Again, no shame in buying leggings. I have a TON and I love them!)

Enough with the “I will do the bare minimum.” NO. Go all in. You are worth it! Do it. You won’t regret it!

I have spots open for my March bootcamp. For serious people. For those who are finally ready to really do something.

Take advantage of the All Access plan. You get every fitness program so you aren’t bored. You get these plans for one whole year. You get your first 30 days of Shakeology. You get me as your personal coach to really help you make this a lifestyle, not a short term plan. You will get me for as long as you want. I won’t abandon you. I want YOU to reach your goals. 

Invest in yourself for your life. There is no quick fix to this. Enough with those. What do you really have to lose, except maybe a few pounds or maybe the chains that have been holding you back from living a Be a Size You life? Email me so you can finally join. 

Be a Size You,

Whole 30 Week 3

Hello friends!!!!

It has been a crazy busy week over here at the Harper’s. First, Madi had a swim meet and she did so well.

I am so dang proud of that girl.

She did really well. It was a learning experience for her as well. Her first race she was disqualified in the 50 M Breastroke because she didn’t touch the wall with two hands when she finished. Heartbroken to say the least, but now, she knows what to do!

Second race was the 50 Freestyle and she did amazing! Her time was 42:33 and we are so proud of her. She finished 4th in her Heat. I know she is ready to go for her next meet and kill it. Love my Fit Kids.

For the Whole 30, it was harder to stay on it, especially since Dan and I were staying with family this weekend and they are not following Whole 30. I am finding that Dan and I are embracing the Paleo lifestyle a lot and I think this will be something we will continue to follow, with some modifications. I will still be drinking Shakeology everyday because it is a part of my nutrition plan and it makes me feel really good. Our whole family drinks it so I don’t think we will be stopping anytime soon.

Our favorite meal of the week was the Beef and Veggie Stir fry from Practical Paleo.

If you have some skirt steak or chicken and a ton of leftover veggies, you need to make this dish. Easy and quick! And nutritious!

Plus, with leftovers, Dan would heat up some of the stir fry, fry an egg and fuel up before he went on a bike ride or before he left for work. I had a bunch for leftovers for lunch as well. 

I finished up week 3 of 22 Minute Hard Corps. You guys, this workout has pushed me so much! I love that it works multiple muscle groups, I get cardio in (you all know I hate cardio), and it is done in 22 minutes. If you are someone who feels like they are working out a lot and aren’t seeing the results you want, give 22 a try! I think you might be surprised!!!! 

I still haven’t taken photos, because I am a total slacker. Haha! I will do it! Perhaps I will wait until after the final week is done, that way I can see my 30 day progress and then push myself even more based on what needs to change (if anything).

Well, that is all folks! Thank you so much for joining me on this journey so far. I can’t wait to keep sharing with you guys and I hope that you see that no matter where you are starting from, you can become healthier and feel good inside and put. Self care is important!

Be a Size You,


My Favorite Meals from Whole 30 So Far

So, who saw my fail on IG the other day. Haha!

I love Panera Bread, and truthfully, they have awesome healthy options for those who are looking to eat well.  But since I am doing the Whole 30, a lot of things, like BREAD, are not allowed.

I was so excited to chat with my sister friend and we were busy talking and I was just thinking about grabbing something nutritious, that I forgot about the rules a little bit. Ordered an egg white, spinach, and avocado power sandwich. Woops! By the time I realized my mistake, my hungry self wolfed it down.

It was really good though! LOL!

I wanted to share a couple of my favorite recipes with you guys so far that I have enjoyed this week and last week.  I shared two on my week 1 recap, but here are  a couple more.

Please note that I am no food photographer, nor am I one to really recreate fancy recipes.  I love cookbooks and following their suggestions. I am just not that creative in the kitchen, even though I do enjoy cooking.

On Monday, I made Lemon Rosemary Salmon. AMAZING!

I got the recipe for the Salmon from Practical Paleo cookbook (page 375).  It called for it to be broiled, but you can bake it as well. A really simple and easy recipe and I added Kale and Sweet Potato Zoodles for veggies. My hubby devoured it. And we had plenty left over for lunch the next day. Score!

Another great recipe I made, that I actually wasn’t sure I was going to like was the Mediterranean Baked Chicken with Cauliflower, also from Practical Paleo (page 294).

Mediterranean flavors are so interesting! There is cinnamon, paprika, citrus notes, garlic, onion, and so much more. I really, really enjoyed this dish. And the Cauliflower with all the capers and bacon…yes please! Such a great meal.

Dan and I have really enjoyed eating this way the last couple of weeks. Obviously, we have not been perfect. It has also taken our kids a bit of an adjustment to since I am enforcing more veggies and protein and less processed meals for them. I just can’t make multiple meals for their tastes. They will come around and I require that they at least try a few bites of what I have made for dinner.  They don’t have to like everything I make, but they should at least try it. So for those of you struggling with your kids eating healthy, give it time. Every parent has a kid or two who doesn’t want to eat their veggies. But keep introducing them to new flavors and include them in the kitchen.  (Fellow control freak mamas, I hear you. Do the best you can to include them. They really just want to be with you, more than they actually want to cook.)

What are your favorite Paleo recipes? Did you discover recipes that you were surprised you would like?  This has been such a fun experience for me, even if I have not done it perfectly!  Only a couple more weeks to go!

Be a Size You,


Starting Whole 30…

Here we go! The first day of Whole 30 and I am super excited!!!

To prepare myself for these next 30 days, I actually made Whole 30 friendly recipes the week before, just to get an idea of what to expect. These meals were paleo by nature and they were also incredibly delicious!

One recipe I made was the Sweet Potato soup on Saturday. While I was making it, I was 100% certain no one in my family would eat it. It was such an easy recipe, but I thought for sure I would have to dump it out. I even added some crispy crumbled bacon to add on top.

I was wrong. The kid’s didn’t eat it, but Dan did. He had two big bowls! He loved it! I nearly died! Lol!

Here is what is on the meal schedule for this week (for dinner).

Monday: Coconut Curry chicken with zoodles & roasted veggies.

Tuesday: Bacon Burgers, salad and oven home fries

Wednesday: leftover chicken or burgers and a side of sweet potatoes or home fries and veggies

Thursday: Lemon Pepper Salmon with cauliflower rice and roasted veggies

Friday: breakfast for dinner! Spinach frittata, bacon, roasted sweet potatoes and red bell peppers and Brussels sprouts.

So excited to try new things! Saturday will be grocery day and Sunday will be meal prep ( Both of those days will mean lots of left overs for us.)

Most of the recipes for these meals I have found in the Whole 30 cookbook and some of my favorite Paleo food bloggers. (Will share them soon!)

I also started 22 Minute Hard Corps, as well as continuing to drink Shakeology.

Also, the Beachbody Health get kicked off today and my online group has gotten off to an amazing start! I am so proud of them! 
Be a Size You,

Be a Size You goes on the Whole 30!

I will be honest and tell you that I have considered trying the Whole 30 many times, but never decided to take the leap, until now.

I will spare you all the reasons, except one. 

Sometimes, those in certain food/nutrition camps, are incredibly self righteous and a little legalistic for my taste. You mention that you don’t eat Paleo or you use a certain brand of supplements and they are all over you like ugly on an ape.

I don’t have time for rude people, or snotty people. So, I would just do my thing.

And it has worked. I workout at home 6 days a week, I follow a relatively clean diet of whole, nutrient dense foods, as well as drink Shakeology. I am the healthiest I have ever been and as a thirty-five year old wife and mom of two, that feels pretty awesome.

But I like trying new things. I have heard amazing things about Whole 30 that Dan and I decided that we are going to give this a go, together!


What is Whole 30? Many of you reading this are probably very well aware of it or you have friends doing it, but in a nutshell, it is not a cleanse. It is a 30 day nutrition reset that has you eating REAL, Whole, nutrients dense foods and eliminating the ones that most people consume in their diet that they may not realize is harming their body and therefore it is failing to function at its most optimal. Whole 30 is about helping you help your insides. Did I mention it was not a cleanse?

You eat food people! Yes! 🙌🏻
If you haven’t, I highly suggest reading “It Starts with Food” first, and then grabbing your copy of the Whole 30 book as well, if you decide while reading the first book to give it a go. Both of those books are available at the above website or through Amazon.

*Side note, you will. The science provided in the book is fascinating. What’s the worst that could happen by doing the Whole 30? You eat food that is tasty and nutritious?*

I have long believed that food plays a very big role in our overall health. I believe this because I have seen countless women try to kill themselves in the gym, or even with the workouts I do, but their eating habits don’t change and they don’t feel as good or see the results they are hoping for. The truth is, you cannot outexercise a poor diet and think it is going to Fix your health. You must start with your plate.

I also wanted to do this with Dan, for Dan. He has been struggling with some chronic pain, he gets headaches quite a bit, among other things and he desires to be his healthiest self this year. I want him to succeed and I think this will be an amazing thing for him. Because, again, he gets to eat food. This man of mine does not do cleanses. Ha!

Dan and I begin on January 9th. I will be blogging my journey and popping on FB live to share my thoughts, as well as posting on IG as well. 

Another note here, because I know you will ask. I will be drinking Shakeology during the Whole 30. I know that in the book it says not to. But while I agree with them on the majority of their information, I disagree with them on Shakeology as an educated consumer and advocate for my own health. This is a decision I am making for myself and not for you. You must make your own decisions regarding Whole 30 and their guidelines and for your health. 

Stay tuned and Be a Size You,


Hit the Ultimate Reset Button on Your Health

Let me be 100% honest with you.

My workouts have SUCKED wind lately.  Sucked wind is a spiritual term.  So don’t get mad at me.

I have felt so tired, unmotivated, I can barely push through them.

At first, I naturally thought that it was the fitness program. “I am just bored.” I would constantly tell myself. “Find something new.”

But changing wasn’t helping. And if I could be even more honest with you, my nutrition wasn’t totally on point either.

Our family has been so incredibly busy these last 2 months that I have slipped in my meal planning. We are grabbing quick and easy over nutrient dense (aside from Shakeology) because we are literally in our car every single night of the week either for work, our kids extra curricular activities, or for a small group.

I have been irritable, bloated, and overall I just feel yucky. I don’t look yucky.

It is an internal thing. My body doesn’t feel good.

It has been hard. I know some of you understand where I am coming from because you are there.

So I decided I needed to do a major overhaul to get back to feeling good inside.


I have never claimed to be perfect in this health and fitness journey. I am constantly on a path to growth. I mess up a lot, but thankful for resources that can help me get back on my feet.  There is no shame in admitting that something needs to change and then doing it!

Beginning November 1st, Be a Size You is embarking on a 21 Day journey to Ultimate Health.  I personally will be doing the Beachbody Ultimate Resource, which is essentially a major focus on our internal health and gut. Many would call it a detox, however, there is NO STARVING in this program. You will be eating food everyday, and they are delicious meals that will fill your tummy but also cleanse your insides.  Whole food can do that.

So what is the Ultimate Reset?

Here are some basic points about the program:

*It is designed to help your body’s detoxification process

*You will eat three whole food, nutrient dense meals a day.

*It is a 21 Day program. 

*Helps lose weight

*Improve overall health and energy

*The 21 Day program includes targeted supplements that will help your body remove toxins from your body and function at its most optimal.

*It is not an exercise program, although it is encouraged to do low impact exercises (think walking, light stretching. No strenuous workouts! Your body will be working hard for the next 21 Days. It needs the break.)


Since I will be doing this program as well, I will be drinking Vegan Shakeology as well as following the meal plan that comes with it.  You will get specific meals that you can eat during this program, recipes, and if you join my group, my support.  I am here to do this with you!

So how can you join or learn more to see if the Ultimate Reset is really for you? Let me first start by saying that even though it will only be for 21 days, this is not a program you can kind of commit to. In order to see the full benefits from the Reset, you must commit fully to the plan.  It will take some preparation on your part, but if you are willing, you will notice a difference and see results.  Nothing will truly change unless you change things.  You must be willing to put in the work and the sacrifice in order to see change.  This isn’t a quick fix.  It is designed to be  a reboot on your insides so that you can get back on track and feel good inside your skin.  I would never recommend you to do anything that would be harmful or pointless. I want those I work with to experience true change.

If you would like to be considered for my private group, you can apply here. Please, only apply if you are serious about being a part of the Ultimate Reset and my group, and if you are not already a coach or currently working with a Coach.

Be a Size You,


Peanut Butter Chocolate Chip Protein Bites

2016-08-15 11.05.08

Just a disclaimer. I am not a food blogger. When I make meals or snacks, I practically scarf them down because I am that impatient when it comes to food. So I apologize in advance that I don’t have beautiful photos of my food.

You will have to settle for my obnoxious selfie instead.

Again, I apologize.

But I wanted to share with you a recipe that I made this last week that was so good, my husband demanded that I make them each week for a snack he could grab and go. It is also kid approved which means for all of you mamas out there who are struggling to find a new healthy snack to pack with your kids lunch, you can try this!

I adapted my recipe from Michelle Myers. I used slightly different ingredients, but they are still incredibly nutritious and a perfect snack for you and for your family. Enjoy!

Peanut Butter Chocolate Chip Protein Bites

1 cup Quick Oats

1 Cup Real Organic Peanut butter (or nut butter of your choice)

1/2 cup of real honey

1/4 cup unsweetened shredded coconut

1 Scoop Vanilla Protein Powder (I used Shakeology for a superfood boost)

2 TBSP Chia Seeds

1/2 cup raw organic Cacao Nibs

  1. Add the quick oats, shredded coconut, protein powder & chia seeds into a large mixing bowl
  2. In a smaller mixing bowl, add nut butter and honey. Stir until well mixed.
  3. Add nut butter mixture into dry ingredients and use a spatula to blend ingredients together until they form a cookie dough texture.
  4. Sprinkle in cacao nibs until evenly distributed in the dough.
  5. Roll into balls. Wet your hands with water before rolling to prevent the mixture from sticking to your hands.
  6. Store then in the refrigerator in an air-tight container to avoid them from drying out.

These won’t last long in your house.  Mine lasted a few days. Actually, barely that. In all honesty, you should double your recipe and practice some portion control when it comes to these. They are that good!

Let me know what you think! I would love to see your photos of you making your own protein bites! Do your kids love them?

Be a Size You,