Tag Archives: weight loss

Fad’s Are Fun, But Do They Provide Lasting Results?

Blueberry Smoothie of the Day

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.

Why?

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,

Tiffany

*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.*

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*

 

New Leader Conference 2017

Finally, I am able to sit down and type out my greatest takeaways from the New Leader Conference that I had the privilege of being invited to attend this past weekend.

If you don’t know what the New Leader Conference (referred from here on out as the NLC), it is an annual conference that Beachbody holds for those who achieve Two Star Diamond and above in their business and they are invited to attend after meeting qualifications.  It is a once in a lifetime invitation for us coaches, so I can’t attend next year as a Leader to this event.  This was my one time!

Photo credit: Team Beachbody

I arrived to the JW Marriott Hotel at LA Live in Los Angeles, California and immediately I was able to attend the pre conference party and grab a quick photo with Carl Diakeler, Beachbody’s CEO.  He is an amazing human being.  I was able to chat with many of the staff members that work at Beachbody and they culture he has created with this company is unparalleled to any other company out there.  If you are a staff member at Beachbody, you cannot be a Coach, and many of them said that if they quit their job tomorrow, they would immediately want to sign up as a coach because they have absolutely fallen in love with the vision Carl has created with Team Beachbody and the Coach family.  That says a lot to me about the company I am partnered with.  They want to be a part of what we are doing in helping people live healthier lives. It is not about pitching products.  It is about the revolution to help people.

The next morning, we got to tour the Beachbody HQ’s in Santa Monica.  What an amazing company.  I went live on my FB page as I toured the facility and it made me so excited. They had a Shakeology Bar and their very own Shakista (like a barista!), a HUGE gym with a multiple TV’s so employees could workout via Beachbody on Demand.  They had two large kitchens stocked with Shakeology, Shakeology Boosts, performance formulas, and healthy fruits and veggies for snacking during their work day.

Michael Neimand; Division President Network Marketing at Beachbody
The Shakeology WALL!
Carl Diakeler (CEO) and Michael Neimand going LIVE on FB while we were touring.
Yeah…it is pretty amazing!

It was a pretty amazing day and it felt like the tour went by really fast. There was so much to see and I was just in awe of the offices. I have worked in offices before and they are nothing like Beachbody! I would so work there!

Later that day, we had our opening sessions and trainings with top coaches in the network. More on my takeaways from those sessions in just a little bit.

That night, we had a cocktail party and we got to take pictures with Joel and Jericho, who co-created the Core De Force fitness program (which is what I will be doing next after I complete 22 Minute Hard Corps). I also had a chance to connect with some other coaches and learn what they were doing in their businesses and how they helped their coaches be better. I loved hearing everyone’s story because honestly, every coach had a different struggle or a difference resource that pushed them to get to where they are. There is truly no one size fits all coach.  I failed to mention that there were only about 250 coaches that qualified to attend this conference so everyone was super friendly and willing to share their knowledge with you. It made stepping out of your comfort zone (especially if you are an introvert like me!) a little bit easier.

Photo credit: Team Beachbody
Jericho and Joel of Core De Force
Fellow Team Iron Coach (Meghan) and I. Photo credit: Team Beachbody

The next morning, we got our butts handed to us by Joel and Jericho!!!!!

Core de Force is no joke and it was such an amazing workout.  I was so sore the next day when I had to head home.  My arms, abs, and lower body were definitely feeling the after affects!

It was amazing. And I heard through the grapevine that they will be registering soon for those who want to get certified to teach Core De Force Live at our annual Coach conference this year. What do you think friends? Should I do it?  I got certified to teach Cize, so maybe I should add one more! It is an awesome workout!

We had breakfast and Shakeology (of course! Healthiest meal of the day!), then I cleaned up real fast and headed to our next sessions with the top coaches in the network. We also got to hear from Darin Olien, the co-creator of Shakeology, and he really broke down bit by bit why he fought so hard to create a product like Shakeology and why the ingredients in Shakeology are the best the WORLD has to offer and from the best, most nutrient dense soils.  He travels around the world to do his research.  Hearing him share and hearing his passion come through about nutrition. It is not just about getting people to buy a shake. Their very health and lives are involved! We want them healthy!

Persevere
Team Building
Our One Word

At then end of the conference, we were asked to share one word that would perfectly describe why we were proud to be a part of Team Beachbody. Each person had so many different words that they chose, and each word had a story that was attached to it.

My word? Persevere.

I will share more on my word really soon, but what I see in the coaches is that no matter what, we persevere. Helping people choose health and fitness is not easy.  It is not as easy as buying new clothes that they can instantly put on and feel cute in.  Or skin care.  It is not instantaneous. We aren’t in the business of microwave results. it takes a lot of hard work and sometimes, the results are months in the making.  But we push through the no’s, we push past the doubts and even the criticism from those who don’t believe in what we are doing, because ultimately we know that there are those out there who need encouragement, support and hope in their struggle.

They need the push to fight for their own life, and we as Coaches get to do that. We get to help them fight.

We get to see them LIVE again.

My heart is so full after this incredible weekend.  I am excited for my new coaches who will be joining my upcoming New Coach bootcamp (still time to join us!).  I am still trying to process it all and sharing it with my team.  I have encouraged them to put the NLC on their goal board for next year.

It is a must attend event!

Thank you Beachbody for allowing me the opportunity to attend.  It was so incredible. Words fail me.  What Carl and the rest of the team have created for us coaches is superb and it is an honor to be a part of it.

Now, to get to work.

Be a Size You,

Tiffany

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

2016-03-09 16.05.20

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!

 

 

Buffalo Chicken Meatballs

Buffalo Chicken Meatballs
Buffalo Chicken Meatballs

I am a buffalo Chicken wing kind of girl.  I have been known in the past to scarf down an entire plate of them all by myself.  I love the spicy kick they give. They are a perfect game day food.  They are so easy to make.  I discovered this dish from Pinterest and the recipe is adapted from Damn Delicious.

Here you go!

Buffalo Chicken Meatballs

1 pound ground chicken

3/4 cup Panko (if you are paleo, you can try almond flour or even coconut flour to bind the meat)

1 large egg

1/2 tsp garlic powder

1/2 tsp onion powder

2 green onions, thinly sliced

salt and pepper to taste

3/4 cup buffalo sauce (or a little less if you don’t like your wings as spicy. Or if you hate spicy, try teriyaki or sweet chili glaze!!!)

1/4 cup ranch or blue cheese dressing

 

Instructions:

Preheat the over to 400 degrees F. Line a baking sheet with parchment paper; set aside.

In a large bowl, combine ground chicken, panko, egg, garlic and onion powder and green onions. Season with salt and pepper to taste. Using a wooden spoon (or your hands!), stir until well combined. Roll the mixture into 1 1/4 to 1 1/2 inch meatballs.

Place meatballs on baking sheet and then bake for 4-5 minutes or until all sides are browned.

Place meatballs into a slow cooker. Add buffalo sauce or choice of sauce over meatballs and gently toss to combine.  Cover and cook on low heat for about 2 hours.

Add preferred dressing to the side or drizzled over your meatballs.  I added them over spinach with a little avocado and cheese to make a spicy salad.  Greens and spicy meatballs. A total win over here!

Be a Size You,

Tiffany

 

 

 

Transformation Tuesday: a 21 Day Fix Story

Elegant_Background-6

 

One of my favorite parts of my job is hearing how my boot campers are doing.  Whether they have chosen to complete their program alone with must me, or they enroll themselves into one of my groups, my goal is always the same:

To help THEM succeed!

I am excited to share this transformation story with you all. She is the sweetest girl ever and I am so proud of her. In the beginning, she had her doubts as to whether this would actually work for her. She was not a girl that needed to lose a ton of weight, but she wanted to be healthier. It was that important to her.

She wanted to remain anonymous, but she chose to share these words with me (and all of you) regarding her experience so far with the 21 Day Fix:

“I love 21 Day Fix! The recipes are so simple and easy, even *I* can cook! For at least a month, I’ve been eating cleaner and working out more. Now I have more energy, uplifted mood, better mental acuity/stamina, and more confidence. I’m better at my job! I worked 5 days straight last week..and I STILL had enough energy to shop, meal prep, and cook on Saturday. Even my PMS symptoms such as anxiety, irritability, and horrible memory are greatly reduced if not eliminated. I’m functional and much easier to live with. I think it’s safe to say that 21 Day Fix is a worthwhile investment!!”

I love that this particular transformation is not so much a physical one, but an emotional and mental one. So many people tell me they are not able to work out because they have NO energy, but clearly my challenger realized by spending merely 30 minutes a day of physical activity, and eating healthier by following the nutrition guide, it gave her energy to perform her job well, as well as function in other areas of her life.

Congratulations, sweet girl! I am so proud of you!!!

If you would like to learn more about the 21 Day Fix, or you are looking to have more energy during the day, or looking to reach some weight loss goals, Let’s schedule a time to chat about your goals and get you started.

Be a Size You,

Tiffany

 

Maple Dijon Chicken

I love maple Dijon anything. I also love checking out Pinterest for meal ideas. There were tons of variations of Maple Dijon chicken floating around, so I thought I would try my own hand at making it with what I had in the pantry.

It was a total win! Even my picky six year old who pretty much complains at every meal (it is a miracle he grows!) loved it and asked for it to be in his lunch for school.

Yes. Go make you some of this! If you are doing the 21 Day Fix, 21 Day Fix Extreme, Hammer and Chisel or any other program, this will work!

Fix approved Maple Dijon Chicken
Fix approved Maple Dijon Chicken

Maple Dijon Chicken with brown rice and steamed veggies

1 pound or more of boneless, skinless chicken thighs (You can definitely use breasts, but thighs have way more flavor. Be sure to trim the fat as much as you can).

1 clove garlic, crushed

1/2 TBSP Italian seasoning (or you can try dried rosemary, thyme, or favorite herbs)

2 TBSP Real Maple Syrup (NO AUNT JEMIMA!)

2 tsp soy sauce

1/4 cup Dijon mustard

1 TBSP Olive Oil

 

In a small bowl, mix together the garlic, seasoning, maple syrup, soy sauce, Dijon mustard, and olive oil. Pour over chicken in a 8×8 baking dish, making sure they don’t overlap, and chicken are thoroughly covered.  Cover, place in fridge and allow chicken to  marinate for a minimum of 30 minutes.

When ready to cook, preheat over to 375 degrees. Bake in the over for 45-60 minutes, or until they are golden brown on top.

Serve with brown rice and favorite steamed veggies.

This is 1 red, 1 yellow, and 1 green.

By the way, the marinade could definitely be used as a salad dressing. It was quite tasty on it’s own!

Be a Size You,

Tiffany

 

 

It Works, But……

Quote found on Google
Quote found on Google

Have you ever stuck with a plan, diet, system because you are comfortable with it, yet you have yet to have had any success with it?

Meaning you can’t stick with it. It doesn’t become a lifestyle for you, but instead a source of frustration.

But you say things like “well it works, but I am just terrible at xyz”.

If you say it works, but you aren’t having success with it, then it doesn’t work. At least, not for you. It means you have to change something. You are going to have to walk away from that very plan that you keep holding onto and try something else. Something that will work.

I see it all the time.  A person will be so wholeheartedly committed inwardly to the plan, but they struggle with it and can’t seem to get the results they want.

But they keep saying it works.

Tough love here, my sister. That plan you are doing does not work for you. If you keep doing the same thing over and over again, expecting a different result, then that is the definition of insanity.

Being healthier should not drive you mad. It should become a lifestyle for you because you are clicking with what is helping you be better, stronger, more fulfilled, and help you to love your body. Stop dieting and start living. Tap into WHY you want to be healthy in the first place. It has to be so much bigger than weight loss.  Dig deep inside and figure out what it is that you want. What does being a healthy woman look like for you?

And if you are holding onto that plan of yours because it is safer to stick with it than it is to change, let it go.  Let. It. Go.

If you need help finding something new,  I want to invite you to join one of my Be a Size You bootcamps (next one begins very soon!) Don’t be afraid to try something new. This is YOUR life we are talking about.