FREEDOM

How many times have you doubted yourself? How many times have you told yourself you aren’t good enough for something or even someone? How many times have you started something and then given up because it was too much work or would take too long to accomplish?

We live in a society where social media is constantly telling us who we should be, how we should look, whats acceptable and whats not. Quite frankly I can’t stand it. But yet, I still find myself constantly comparing my life to complete strangers on the internet. I have been there though, so ashamed of myself for eating too much. So disgusted with how I look. So jealous of “fitness models”. So upset that I wasn’t as successful as I thought I should be. I have had to completely change my thought process in order to finally accept myself as I am and know that I’m a badass!!

Our minds will believe everything we feed it. So quit with the negative self talk, the self hatred, the comparisons, and start telling yourself how amazing you are, how worthy, how beautiful and capable you are!!

A couple weeks ago I had a complete breakdown, crying about how “fat” I have gotten (comparing myself to stage ready). I beat myself up all weekend over it. Thought about slipping back into the grind, the extremes, the messed up eating habits that promise results. Then I thought to myself, “why on Earth would you go back to that Tiffany? Why put yourself through misery and potentially cause yet another eating disorder in your life?” I have talked in a previous post about the battle I faced with an eating disorder that still haunts me when I feel fluffy. This life is so short and I promise once you let go of diets and the mentality that you should look or be like someone else, YOU WILL BE FREE!! I always catch myself talking to myself and giving pep talks to myself haha. If I am gonna talk the talk, I’ve gotta walk the walk right? Those “models” we all see have insecurities too, that girl who is extremely successful has issues, those perfect relationships we see on social media, well that just makes me laugh because there is NO SUCH THING! Nobody wants to show their problems or admit their faults and insecurities, so just trust that nobody is perfect and not everyone has their shit together. Everyone’s journey is different and it all makes us who we are. You are unique, and that is your superpower!

I speak about personal experiences and battles I have dealt with in this blog because I KNOW I am not the only one that deals with them and if I can help just one person, I have successfully completed my mission.

“Helping one person may not change the whole world, but it could change the world for one person.”

 

Read this Book!! I promise it will shed a different light on the way you think!!

https://amzn.to/31B1Njd

 

 

 

 

Mom Life is HARD!

Being a Mom is easily the most rewarding, best thing in the entire world. It can also be cripplingly frustrating when you feel like you aren’t living up to society’s expectations or even your own expectations. I am 100% certain I became stronger by going through the tough times! There were some days where I felt like I was living the high life and some days where I didn’t know how I was going to do it.

As a mom, you are called to be anything and everything 100% of the time. It can be tough when you’re new to it or when you are emotionally drained.

As much as you want to just lock yourself in a closet sometimes, you have to keep going. You have to realize this is temporary and will come to pass.

I’ve put together a few major tips that have helped over the last few years.

  1. IT IS OK TO ASK FOR HELP ~ I am the absolute world’s worst with this one! I am a very prideful person and I hate having to ask for help. Having this mentality will get you nowhere. I am still struggling with this one because I feel like I’m Super Woman and can do it all while still maintaining my sanity. Some days being like this leaves me absolutely exhausted and stressed to the max. When I became a single mom, I was terrified and my days consisted mostly of worry and a whole lot of prayer. HAHA! But trust me, the people who love you see your struggle and are more than willing to help.
  2. SELF CARE IS KEY!! ~ Sometimes it’s hard to think about ourselves during tough times but this is a must. A typical day for me is waking up, making breakfast, packing lunches, getting kids ready and dropping them off at school so I can get to my full time job. Later, I pick them up, figure out dinner and usually we have baseball practice or a game. We will eat, get baths done and I try to pick up or get things done and ready for the next day. I have been going through the motions for months now and I have noticed my health and my emotional aura just draining. I am a happy person, but when you have been in a funk for a bit, it will take its toll on a person. Take care of yourself and do some things you love. I promise it helps! Take a bath, read a book, get in a good workout, eat healthier, and SLEEP!!!
  3. LEARN TO SAY NO ~ I am extremely guilty of being a yes woman. I agree to things when I know it’s going to put a strain on me time wise and even financially sometimes. If it makes you feel stressed or flustered, give  yourself permission to say no, at least every once in a while.
  4. PLAN AHEAD ~ I know when I get stressed, I have a hardcore case of Mom Brain. When you start planning ahead instead of winging it, it can help you stay on track. Prep some meals for the week, make sure your clothes as well as your kids clothes are cleaned and picked out for the next morning, write out a list of any Must Do tasks so you can look back and remember. Planners are the absolute best! Here is a link to my favorite one!!

https://amzn.to/2YcCItr

5. LET THE KIDS HELP ~Believe it or not, kids love to feel needed and important. Let them know that you have been feeling a bit overwhelmed and could really use some of their help taking the trash out, unloading the dishwasher, picking up their toys, etc. Age appropriate of course but kids LOVE helping their Mommas!

I truly hope this post helps someone out there struggling . Being a Mom is hard and it can be even harder when you’re stressed and trying to figure out just how to make things a little easier.

YOU CAN DO IT!!!

 

Love,

Tiff

Tips for being a Fit Mom

Between kid’s sports, school, work. laundry, and dishes, there is often very little time for us Moms to get any kind of physical activity in. I am certainly having a hard time balancing life and fitness myself. In fact, right now I actually don’t even have a routine at all. But, I do have a few tips and tricks that I have learned over the years that work for me and keep me motivated.

I go through phases where I work out every day and get into a great routine and then all the sudden, I have no time. I try not to be too hard on myself, because I know that balance requires going through these phases. I do try to constantly think of new ways to stay healthy because I need to be the best I can be for my family. Many women think you have to have abs to be considered healthy and that is simply not true. I used to be one of those women. All you need to do is make steps towards health and have a healthy mindset which is most important.

Here are a few tips that have helped me tremendously since I became a mom almost 13 years ago.

1. MINDSET ~ This is the first and most important step you must take to accomplish anything in life. Remind yourself that you have birthed children and your body may never be what it was before that. Your stomach may not ever be completely flat and your boobs will never be as perky. Sorry but it’s the truth and we all know it. But, what your body is able to do is amazing and you birthed your child which is greater than looking skinny. Embrace your body and remind yourself you are incredible!

2. SET A GOAL ~ Set a realistic goal and create your plan to get there. When we set HUGE goals at first it can be overwhelming and seem discouraging. Start small and everything will fall into place.

3. EAT CLEAN (KINDA) ~ You absolutely DO NOT, I repeat DO NOT have to eat like a fitness model to get healthy! Don’t let anyone tell you that all you can eat is Chicken, Rice and Broccoli. Trust me, You will burn out so incredibly fast with this mentality! I’ve been there! Try to stick to whole foods, prep some meals to help save time, and if you want a dang piece of cake at a birthday party, then eat the cake! Make sure you have some healthy choices at home so you aren’t tempted to go on a crazy binge eating session.

4. DO SOMETHING YOU LOVE ~ Whether it’s dancing, running, lifting weights, etc. just get in there and do whatever you can. I know for myself, if I enjoy doing it, then I am more likely to look forward to it. If you find yourself dreading it, then switch it up!

5. CUTE WORKOUT CLOTHES ~ I know that when I buy a new pair of leggings or a new tank top, I  feel better and can’t wait to workout. It’s a strange motivation but it does work! Some of my favorites are Victoria’s Secret, Fabletics,  and Lululemon.

These are just a few tips I have for staying fit through motherhood, I would love to hear how you guys do it! Being healthy is so important especially when you’re a Momma! You have kiddos who are looking up to you and that you need to take care of!

Hope you all have a great week!

 

Fitness Truths

Hello Friends!!

I know it’s been a bit since I have written anything but I have been doing life! It has been so good to me lately! I hope you all are doing well too!!

I wanted to get on here and share something that has been so heavy on my heart that I think many people in the fitness industry deal with. Hate on both ends of the spectrum!

I feel like in today’s society, we always shame ourselves or others for being “fluffy” or being heavier than we technically should be. We also feel shameful if we work our asses off and focus on ourselves. Some people call that “selfish”. Either way feels like we lose.

So how do we find a balance and love ourselves in all forms?

Personally, I have lost friends, followers, family. I have had people laugh at me, reject me, bad mouth me, tell me I would never reach certain goals, etc. But, I kept pushing. I kept doing what I felt was best FOR ME! Health & Fitness is a lifestyle and it doesn’t come easily. You have to be consistent. You have to put in the work and you have to ignore the negative noise around you. Remember this, People want you to do good, but NEVER better than them! That is what I always told myself when I would get upset someone was talking about me. So keep your chin up and do you!

I can also say, when I was larger, I was never happy with myself. I struggled with depression, eating disorders, anxiety, you name it! I didn’t learn until much later on that we have to accept ourselves in every single form. Much easier said than done, but if I would have learned to embrace myself earlier on, I would have reached my goals MUCH faster! Being healthy is much more than the physical part. You have to learn hard work ethic, discipline, dedication, and passion. There is no pill in the world that can teach you those things.

Be proud of yourself for making the choice to get healthy. This is your life, not anyone else’s. You have one body. Treat it with some respect! It is a process, and you have to learn yourself. Everyone is different but ultimately you know what’s best.

If you need help with anything, I am going to be opening some slots for online training from here on out! For information on services for meal plans, nutrition, training, supplement suggestions, etc, Email me @ TiffanyDawnFit@gmail.com

Love you all,

Tiff

The Light at the End of the Tunnel

So as we all know, I recently got divorced. At first it was so hard trying to juggle everything alone. However, things around our home are changing – and I am sure many of you are going through some life changes right now as well.

So this post is going to  be about how I am juggling being a mom, a gym rat, having a full-time job, two dogs, as well as a social life.

I will say, when I was alone at first…I had so much anxiety. My brain was thinking and working differently than usual. I couldn’t focus, felt unmotivated, and was so crabby and irritable. I like routine. I like things done a certain way and when my world shifts, it brings on feelings of anxiety. I have always been this way. So, I have learned how to adapt and that is exactly what I want to share with you today.

What I have learned the most is I AM A BADASS! I have never known my strength until recently. You guys, I have been completely dependent on men my whole life, only to bring disappointment. HAHA! But for real, we are so much stronger than we give ourselves credit for. Here are some survival tips when you are going through a big life change!!!

  1. STOP FEELING SORRY FOR YOURSELF – This will make you feel so much worse. I was so bad at doing this. Life goes on and trust me it is not the end of the world.
  2. Gather all your financial data – Get together all your bills, write them down, write down your income and set a budget. There are so many templates for these.
  3. Accept Help – If you are like me, you are too stubborn and independent to even ask. But, sometimes it is so nice to get at least one hard task off your shoulders. If someone truly wants to help, let them.
  4. Get healthy – Eating clean and going to the gym will do wonders for not only your self esteem, but it will clear your mind and give you some “YOU” time!
  5. Set goals – Get your head on straight and set a goal for yourself or you and your family. Work your ass off until you reach that goal!
  6. Be Proud – You can do hard things! It’s all going to work out and you need to allow yourself to be proud of your accomplishments!
  7. One Day at a Time – Not everything is going to fix itself over night. Just focus on what you’re working towards. Become whatever you want to be! You only get one life! Don’t spend it being down!

Everyone goes through hardships, but I can promise about 90% of the time, they are a blessing in disguise. You don’t see the good when it feels like everything is crashing down around you. But, one day you wake up, snap out of it, and see the bigger picture. Be strong and give it Hell!!!

 

XOXO,

Tiff

 

Make A Decision

“START TREATING YOURSELF AS A BOSS AND LEAVE OTHERS WITH NO CHOICE BUT TO TREAT YOU LIKE ONE TOO!”

So I was listening to a Podcast this morning and I do every morning. I learn so much from the people I have been listening to. But, I wanted to share with you what I learned today.

We go through life always wanting more. Which is GREAT! We all want to be successful and if you don’t, well, you are what is wrong with today’s society. That’s a blunt statement but the truth. Complacency is unfortunate and growth should be the key. Being comfortable is a sign of slowed growth. You have to stay hungry.

Another thing, YOU have to make a decision to grow. No one is going to do anything for you. There will always be people (often close friends or family) that will talk you down from big goals or dreams. They will often tell you that you aren’t qualified or put things in your head that make you question yourself. But, what have they made of their lives? What gives them the right to tell you your dreams are too big? When you constantly question yourself and tell yourself something will be too hard, guess what, it will be!!

At this day in age, you have to come at people with a different approach. We all can’t stand the salesman stereotype, you know the slicked back-uppity schemer who just wants you to buy their product even though it’s crap! You have to be honest with people. Have integrity! If you want your brand (or you in general) to be respected in today’s society, you have to tell the truth! People will respect you so much more!

So even though this is a short blog, I feel it is powerful. I have so many friends who are in the network marketing business or trying to promote their brand and become entrepreneurs. It’s tough out there so you have got to bring your A game. Be honest with people, if you don’t like something, fucking say it. Own your failures, own your struggles. Most of all, don’t just give up! If you fail, GREAT! That means you are doing something to grow! Learn from it and utilize that the next time! If you truly believe in something, you will make a way. But, you have to put in the work.

Hope you all have an AMAZING weekend!!

 

XOXO,

Tiff

 

How to Start Your Own Fitness Journey

I have had so many questions recently about how I got started on my fitness journey and how someone can get started on their own. So, I will give you a little rundown of how my life has gone. I grew up a gymnast and have been strong from that my entire life. At 12 years old I transitioned into cheerleading and started cheering on an All-Star squad and eventually for the school. This lasted all the way through my senior year. I LOVED IT! So I guess you can say I have had some sort of motivation all my life. I started a weight lifting class my Junior Year and fell in love with lifting weights. I would always carry around my fitness magazines and basically taught myself the ins and outs of the fitness industry. I wanted to compete. After I graduated High School, I soon got married and had my first baby. Let me tell ya, that sweet boy got ALL my attention and everything else was put on the back burner. I didn’t work so I stayed home with him all day and binge watched my shows and ate. When he was 8 months old, surprise baby #2 came along. Once again, my health and self-care was not a priority. I put on some weight and my body composition had completely changed. I had the lower belly bulge, I had cellulite, saddlebags, you name it!

One day I saw some pictures and I didn’t even recognize myself. Who had I become? I honestly was mortified.  I trained my ass off, taught myself the correct way of dieting and I haven’t looked back since that day.

So how did I start? Here are some tips.

GOALS

Sit down and write out your goals. Make sure they are realistic and attainable!

~ JOIN A GYM

This is a very scary step for someone who is introverted or has a hard time getting out of their comfort zone. Once you escape the mentality that “everyone is going to stare at you”, you will feel so elated. Honestly, no one really cares what you are doing. Get in there and compete with yourself and no one else!

~ RESEARCH

Make sure you research workout splits and certain exercises. Correct form is also a MUST. A lot of gyms have trainers on the floor that you can ask. It also may be a good idea to hire a personal trainer until you learn the correct form. This will help prevent injury which will further delay your progress.

~ TAKE IT SLOW

I always recommend clients start out slow and work up from there. Results will not happen overnight. Slow and steady wins the race and you will be much more likely to maintain your new lifestyle and results.

~ TRACK & RECORD PROGRESS

Pictures always tell the truth. The scale is one tool for tracking progress but I do not recommend only using the scale. Muscle weighs more than fat so you could possibly gain. There are also so many other factors that can contribute to weight gain such as water retention and let’s face it, us women retain water at all different times of the month. I personally like taking measurements and pictures!

 

So there you have it! All you have to do is eat healthy and exercise. Your body will reward you, it just takes time! No magic tea, pill, or program will work alone. Get off your booty and get to work!

If you need help or a guide, I am able to do those.

Email me and we will work out the details.

 

XOXO,

Tiff

 

 

 

6 Ways to Stay Motivated

Something I get asked a lot is how I stay motivated to continue a healthy lifestyle? Well, to be honest, I DON’T! I am just like the next person. I love donuts, candy, pizza, cake, you name it! I struggle every day with wanting to stay committed to my health or “treat yo self”! I absolutely love food, and I love being lazy and lounging around.

The secret for me is allowing myself NO RESTRICTIONS! When you are constantly restricting yourself from things you can’t have, it can have a reverse effect and make you want it even more! If I want a cookie, I will eat a cookie. I don’t obsess about it anymore and I won’t kill myself doing cardio to try and burn that cookie off. I don’t want to be a slave to this lifestyle and the things I enjoy.

There are days I don’t want to go to the gym. I will tell myself a million excuses to try and talk myself out of it even. Too tired, busy, too sore, other things I need to do, people to go see, etc… I have said it all. BUT, I have NEVER regretted a workout! It’s a great feeling when I leave the gym feeling accomplished. Being proud of myself for pushing through the doubt and the pain is worth it all.

So how can you stay motivated? What do I do when I am feeling unmotivated?

I’ll give you some tips and trust me they work!

~ What is your why???

Why are you doing this? Why do you want to lose weight or change your lifestyle? Do you have kids you want to set an example for? Do you have health problems that you need to get in check? Do you just want to have a kick-ass body? There are so many reasons people want to change and it should never be for anyone but you. We all have a different WHY. Think about that reason when you want to quit.

~ Look at inspirational pictures

I always do this…and not because I want to look like someone else but because it sets a certain tone for me. I follow so many fitness accounts on Instagram because those women inspire me to be better. They may push a little harder than I do and document it making me want to work harder. They may have an awesome six pack of abs that I myself am working toward. They may just have a nice quote that really gets me thinking.

~ Plan ahead

It’s so easy to say you aren’t prepared so you will just start tomorrow…. until that tomorrow turns into the next day and then the next. It’s a vicious cycle. Make a plan and stick to it!

~ Set Goals

Whether you have just a little bit of weight or a lot, always set small, realistic goals. Once you reach that goal, reward yourself (NOT WITH FOOD) and then set another one. Then smash that one! Keep going and make it a sustainable lifestyle.

~ Reward Yourself

Like I said under goals, stop rewarding yourself with food. You are not a dog. Once you reach a goal, buy a new piece of clothing that makes you feel good, new workout pants (my go to), a bikini, something that you have been wanting.

~ Take Pictures

Oh my goodness, this is where it gets good! You may not see the scale budge, you may get discouraged but ALWAYS take pictures because there is usually significant changes! I used to weigh 140lbs and dropped to 99lbs show weight. I now weigh 130-135 depending on the day but my 135lb look now is completely different because I changed my body composition lifting weights. Pictures show those changes! It is always so much fun to watch the steady changes also. You will wake up each day and want to look and see the differences.

 

Always remember fitness is a process. It takes discipline and it takes consistency. You have to continue to put in the work even after you have reached your goals. Your mind will give up WAY before your body will. Fitness is about 80% mental. This is a lifestyle change.

Commit to your health and be your own  motivation! Compete with  yourself and no one else!

 

XOXO,

Tiff

 

 

 

 

 

Supplements

Have you ever been so frustrated from not seeing results from training hard in the gym and eating clean? Let me tell you, RESULTS WILL COME! It may just take a little longer without the correct supplements or correct way of eating.

There are tons of women (and men) who think that pills and shakes are a way of life and a way to get lean. This is not the case. It is actually dangerous to live off shakes no matter what some companies tell you. Don’t buy into that nonsense. I’m speaking from experience! You have to consistently put in the work DAILY! You have to eat right, drink your water, and exercise. Supplements are a very good tool to fast track your progress, however. So, this is where a good list of supplements come in. I am a supplement FREAK!! I have tried everything under the sun and if you follow my Instagram, I am always posting about supplements I like! Below are the ones I take and LOVE! I won’t steer you wrong!

MULTIVITAMIN ~ A good multivitamin is so important for overall health whether you are working out or not. But when we workout we tend to go through our body’s nutrients much quicker. If your body becomes deficient in certain vitamins and minerals, all sorts of things can go wrong. My very favorite is  Opti-Women.

https://amzn.to/2J7U7xf

WHEY PROTEIN ~ Get a good quality protein. Protein is so good for building muscle and an easy way to get it into your body is protein shakes. I drink protein shakes as snacks or after a good workout. NOT for a meal replacement. And NO protein will not make you bulky or fat. There are so many different yummy flavors so these are good if you are craving something sweet as well. Below is my favorite.

https://amzn.to/2LlBg4H

FATTY ACIDS ~ Omega-3 fish oil has many benefits such as minimizing the fear of heart disease, assisting in building strong joints, improving skin quality, providing the body with a healthy dose of required fat and it reduces depression also with improving immune system function.

https://amzn.to/2NbW94K

BCAA’s ~ Branched Chain Amino Acids are amazing for Recovery during and after a workout. They help aid in weight loss. The amino acids are delivered directly to your muscles thus help tremendously with muscle soreness.

https://amzn.to/2Ng3LTK

FAT BURNER ~ I use these over pre-workout drinks. Only take these if you are comfortable with them and read the directions carefully. Talk to your doctor if you have any questions about them. I absolutely love fat burners and when taken correctly, they can fast-track progress! I am very picky about these and my favorite is below.

https://amzn.to/2NdsVm4

 

These are the only products I take now that I am not prepping for competitions. Remember, supplements are to be used as just that, Supplements. Keep your diet clean and train hard. Your health should always be a priority over your looks!

Let me know if you have any questions.

XOXO,

Tiff

Quick Muscle Recovery Secrets

Making a lifestyle change is one of the hardest things in the world. Especially when it comes to eating clean and maintaining an active routine. What is even more difficult is when every single fiber in your body hurts after a good workout.

Ever been there? I have so many times and it can delay progress when you truly feel like you can’t move.

WHAT IS MUSCLE SORENESS?

It is technically called DOMS (Delayed-Onset Muscle Soreness) and this is the pain or stiffness you feel 24-72 hours after activity your body is not used to.

This pain is caused by tiny tears and inflammation in your muscle fibers.

Luckily this only usually lasts a couple days until you start feeling relief. This pain is felt by beginners as well as professional athletes.

Below is a list of things you can do to help.

 

WARM UP

The best thing you can do is warm up and activate the muscles you are fixing to work. During this warm up, you want to increase your heart rate and get the mind-muscle connection ready.

WATER

It is so important to stay hydrated. When we sweat, it is imperative to replenish electrolytes and sodium. Water is an important part of every day nutrition but if you are planning to workout, make sure you have hydrated to help prevent cramping and soreness. Another good supplement is BCAA’s (branch chain amino acids). I drink these during my workout. All it takes is a scoop into your water. These are amazing for recovery and hydration. I have linked the one I use below.

https://1stphorm.com/products/bcaa/?a_aid=TiffanyDawnFit‘]

CORRECT FORM

Always make sure you aren’t using so much weight that it compromises your form. Use slow, steady movements and no jerking. This will help prevent injury which will delay your performance and results.

STRETCHING

After an intense workout, it is important to stretch out the muscles you have just worked. I am a firm believer in stretching. I find it relaxing and a good way to decrease heart rate and cool down.

AFTER WORKING OUT:

ICE

I’ve seen a lot of top athletes that ice after each workout. Of course we all know ice helps with inflammation so I know it can’t hurt. Only reason I don’t ice or do ice baths is because I HATE being cold. HAHAHA!

HEAT

Not directly after your workout but once you feel the soreness setting in, a hot bath or heating pad will help relax the sore muscles. I also LOVE the sauna if you have access to one. The sauna is an excellent way to rid the body of toxins and warm up the entire body to relax stressed muscles.

MASSAGE

A massage or even home techniques will help immediately. Get a tennis ball and roll it up and down the sore muscles. Also foam rollers work wonders!!  Be gentle!

MOVEMENT

Don’t let the soreness stop you from continuing. When you keep going and do some light activity or cardio, you will increase blood flow and circulation and help your body rid that lactic acid buildup. It helps, I promise.

 

Just remember that beginning a fitness journey does not produce overnight results. You will hurt, you will be challenged and you will probably fail and come back more than once. THAT IS OK!! Listen to your body, don’t make silly excuses and take care of yourself!

Let me know if you need any help or motivation along the way! This is my passion and I am so excited for the road I am on! JOIN ME!

 

Love you all,

TIFF