How To Create a Workout Plan

We all want to get fit and have tight/toned bodies. But how do you do it? For me, I have to have a plan. I do much better when I write down my goals, what I want to train on certain days, etc.

“Failure to plan is planning to fail”

With that said, there are many ways to go about creating a workout plan. You can honestly do it all yourself, there is TONS of information on the internet now days. However, some prefer to hire a trainer who has a knowledge and background in health & fitness. (Let me know if you need one and I’m your girl). There is a lot of science that goes behind creating plans and there are reasons why trainers will ask you a bunch of questions before creating your plan. It helps us get to know you and your experiences in order to put together something that will work for you specifically. What works for you may not work for someone else.

First things first – What are your goals? Muscle Mass, Strength, Endurance, Weight Loss?

Second – Are you eating enough? Are you eating too much? Let me know if you need help with macros and how to figure those.

Third – What type of program do you need to meet your goals? If you are trying to gain a ton of muscle, yet only eating 1200 calories, sorry but it’s not going to happen. Muscle does not come out of nowhere. There are so many different meal plans to attain goals so figure out which one is best for you and your lifestyle. Something you can maintain.

Fourth – How many days are you willing to work out? You will need this information in order to come up with what days you want to train certain body parts and what days you will add cardio.

MY TYPICAL WORKOUT SPLIT

Monday ~ Back & Cardio
Tuesday ~ Legs (Glute Focused)
Wednesday ~ Shoulders & Cardio
Thursday ~ Arms
Friday ~ Legs (Quad Focused)
Saturday ~ Active Rest (Outside or some kind of Activity)
Sunday ~ REST

PS: I don’t do chest because of implants. Totally personal preference but when you have implants, the muscle will grow and push implants to the side. NO THANKS.
For abs, I just add them in when I have extra time.

Now, Choose 4-5 Exercises for each day that pertain to that specific muscle group. I do about 3-4 sets of each. If I am trying to cut down or build endurance, I will stay around 15-20 reps and lower weight of each exercise. If I am trying to put on size I stay around 6-10 reps with very heavy weight. Make sure you are using correct form 🙂

For cardio, I do a maximum of 30 minutes and I usually do stairs or a High Incline speed walk. If you want to try and lower that time and still get in your cardio, try HIIT (High Intensity Interval Training). Best HIIT workout (Sprint for 15 seconds as fast as you can, Rest for 45 seconds) Do this 15 times through and it is killer!!

Last but not least TAKE PICTURES!! You may not notice changes just by looking in the mirror! Pictures are huge for motivation!!

My advice is to take things slow. Ease into a routine and remember that sometimes it doesn’t all click at once. It takes time and consistency, practice, and TONS of learning. You will need to play with your routine and tweak it often. That’s part of the sport and part of learning. MAKE IT FUN!! This is a lifestyle, once you get to where you want to be, you can’t just stop. You will have to keep working in order to maintain. I learned this the hard way. Ha.

Let me know if you need help or you have any questions. This is a very basic explanation on how to create a plan.
Thank you all so much for your support and the sweet messages I have been getting! I Love to Help!

YOU GOT THIS!

Love,
Tiff

Tough Love

Whew you guys!!! This morning was rough! Being a parent is hard sometimes!

Do you ever feel like you are doing something wrong? Like no matter what you do, your child is never happy and it’s never enough?

This morning was one of those mornings! I will spare you the details but it was a complete meltdown moment for both my child and myself.

I am one of those moms that wants to be friends with my kids, and before someone tells me “You aren’t supposed to be their friend”, let me stop you there. I am best friends with my Mother and wouldn’t have it any other way. I can talk to her about anything. I am not scared to tell her things, we have an honest relationship and I believe it’s because of how I was raised. Her friend.

Now, here is where the hard part comes in.

Those times where you can’t just be their friend. Those times where you are so mad, you can’t even think. Those times where they have every comeback in the world and you are left speechless and want to scream into a pillow. Ha this was my life today. BUUUT, how did I handle things?

I remained calm and explained to him that myself nor his dad are raising our kids to be disrespectful and hateful humans. He will be grounded from the things he loves. Spanking does not work for me. I do NOT do it especially in a moment of anger. I refuse. Some may call that weak, but I call it being able to control myself and keeping my own emotions in check.

What kind of example am I setting by telling my son he needs to control his temper tantrums, yet I don’t abide by my own standards?

My children will learn the hard way not by getting spankings but real punishments. No Cellphones, Door off the hinges, chores, no friends houses, etc…He may not be speaking to me at the moment but he knows how much I love him and he will respect me more.

Moral of the story, Not all of us have our shit together. Life isn’t rainbows and butterflies all the time. We all struggle with parenting and learning how to figure out what works with one kid and may not with the other.

I would like to know, what are some things you have struggled with and what did you do to correct your children??

Thanks for letting me vent,
Tiff

Tips to Become a Morning Person

Ugh Mornings. So I will be the first to tell you, I am so not a morning person. I have struggled with it for years. Well, actually my whole life if we are being honest. Haha. I hit snooze about 4-5 times every single morning, I have to drag myself out of bed. I don’t like to talk to anyone and I am slightly grumpy lol. I have always been that way and frankly it is rather annoying to me and I am sure others around me. I have made it a point to try and do some things to change it. I would give anything to be a morning person. So I have put a list together for you if you want to try it with me! These are the things I am doing every day. 🙂

~ DAILY TO DO LIST
I write out the night before everything I have to do the next day. Sometimes I will use my phone but I am old school and bought a cute Erin Condren Planner and use it every single day. It
really helps me organize my thoughts and makes things much less stressful. I am EXTREMELY forgetful so this helps reduce the anxiety of forgetting things also. I linked the one I use below.

~ HAPPY MUSIC
I am a country girl so I love me some country music. Sometimes I will be feeling some R&B, it’s really whatever I am in the mood for and will make me feel good at the time. Music is life in
my opinion and you will rarely find me not listening to it. In the mornings, it really gets me going.

~ A GOOD BREAKFAST
I LOVE breakfast and all breakfast food. It’s my favorite meal of the day and the most important for me. I make sure to eat something with protein and also carbs to keep me energized
throughout the day. You can never go wrong with eggs and Oatmeal (I like to put berries in mine). COFFEE!!! Coffee is a must for me. Please don’t skip your breakfast.

~ NATURAL LIGHT
Open some dang windows! My house feels like a dungeon sometimes because I like to keep it cozy but sometimes I need light! Not a lamp but some sunshine!!

~ MEDITATION/PRAYER
This is honestly one of my favorites. I like to put on some soft music and just sit, stretch, and reflect on life and how I am feeling. With kiddos, it’s hard to have “me” time. So when you
get a little time to yourself to just stop and gather your thoughts, it really helps set the tone for the day.

~ LARGE GLASS OF WATER
Water first thing in the morning kick starts your metabolism and helps activate your internal organs. Gets everything pumping and moving for the day!

These are just a few things I have really started incorporating into my mornings. They have honestly all helped me with my moods and fatigue throughout the day. There are some days I slack off and then I feel like I have a crappy rest of the day or I feel rushed. Those first 10 minutes after you wake up are the most influential time, so make sure you start a routine and stick to it.

I also have to really watch the time in the evenings. I am a night owl and feel like I can get more done in the evenings. It’s also very hard for me to shut my brain off so I allow myself about an hour every night to really fall asleep. Crazy Right? I wish I could just shut it off!

This kind of change has taken some commitment. At first, it is really difficult. It’s almost like retraining your mind and body. But with consistency, it is doable! Trust me, it’s completely worth losing that extra 30 minute snooze time.

Do any of you have any other tips or ideas to make mornings more enjoyable??

Body Dysmorphia

Hi friends!!
Hope everyone is having a great week, we are almost to Friday!

I wanted to jump on here and talk a little bit about Body Dysmorphia and what I have gone through with competing and being on a strict meal plan. The fitness industry is an extremely competitive industry to try to get into. It’s always one of those things where you are so motivated but what exactly are you motivated by? Almost every single one of us gets motivation by looking at other people and wanting to look a certain way or change ourselves to look different, which can be a good thing to an extent, but can also be extremely damaging. If you are wanting to change yourself in a way to be healthier and you get motivation by looking at fitness models and striving for that, then do your thing girlfriend. However, if you are trying to change your entire image and going against your beliefs to get there, that is damaging and let me tell you why.

Ever since probably my junior year in high school, I would carry fitness magazines around with me, I would go to weight training in school and do the workouts I found in those magazines, I changed eating habits and became super lean and looked awesome. Then after high school I had babies and all my attention was on them. Fitness was the last thing on my mind. I got big and was honestly lost. So I got back into it when my boys were about 3 and 4. I strived once again to be like those models in the magazines. I researched different ways of doing things and tried so many different approaches.

In 2015 I set my mind on doing a competition. I started dieting really hard and going hard in the gym. I hired a trainer for my nutrition only. I did all my workouts by myself. I trained myself. I was on a roll. I ended up doing well in the competition. I was 99lbs the day I competed. Crazy right? I did not reverse diet after the show and ended up putting on about 30lbs from my stage weight. CRAZY!!

These past two years after my show have been a complete mind struggle. When I was prepping for the show, that is what consumed me. My thoughts, my lifestyle, everything was so obsessive! I would carry a huge lunchbox around full of my food every day. I rarely had cheat meals and when I did, I would cry and do cardio until my clothes were soaked and still feel guilty. My family would tell me to eat, my mom was worried about me because I was soooo thin. My face was sunk in and I was so tired. But I was this “inspiration” and I looked awesome. Let me tell you, I was miserable and I was NOT an inspiration. I was living a lie but I didn’t want to stop. I checked my weight every time I would go into the bathroom, even when I just drank water. It was ridiculous.

I started to take little breaks here and there from the gym and would go into a depression because I felt disgusting. I would eat my feelings and then throw it all up. YES, I developed a case of bulimia. I am going to be very real with you. This stuff is no joke! I was struggling so badly and have only recently sought some help for this. I was so tired, couldn’t go to the gym, had no desire really to go to the gym. You know why? Because I was scared of what everyone would say. “There’s that girl, she got fat.” “What happened to her, she used to be so fit.” I was TERRIFIED of these comments! Still am to be honest. If someone looks at me too long, I am thinking all sorts of negative things! You guys I weigh 131lbs. I am not fat. I am thick but far from being fat. I was seeing something totally different than what everyone else sees. I confided in a friend and they told me “Tiffany, no one cares what you are doing as long as you are happy. Put a hoodie on, headphones on, get your ass in the gym and workout, get your fire back!” WOW those words were all I needed to hear.

I have not been back yet but I have started dieting again. I hate the word diet but I am doing IIFYM. I will do another post on this portion later but yes I have changed my habits again. I am working out at home, doing what I need to do, and evolving into a new human. BALANCE.

I am honestly so excited to be changing again. Life is hard, life throws curve balls and you learn to roll with them. I struggle every day with body dysmorphia but I am starting to know my triggers and what I can do to get past those moments. I am going to leave you with a few little tips that have helped me start down a healthier body image and a much stronger path.

TIPS

1. Journal!! Start writing everything down. What you ate, how that made you feel. How you are feeling during the day, are you hungry? Are you sad, angry? What made you feel this way?

2. Self Affirmation – Tell yourself something every single morning that you like about yourself.

3. Start taking care of your mind – Be nice to yourself like you would a friend.

4. Surround yourself with Positive people – You become who you hang out with. Be around people who love you, care for you, and lift you up!

5. Get adequate sleep – You need sleep to be fully functional.

6. Recognize the voice that tells you negative things about yourself.

7. Ask yourself if you are a motivation to others around you – Would you want your kids to be like this? What would you say to your friends or family if they were going through this?

8. Get Help – Go talk to a professional. Sometimes there are underlying causes for what you are going through. That is their job and you will not be judged!

If you are struggling at all with this or anything else, email me!! I am by no means a professional but I am always willing to listen and give you my opinion and thoughts.

I love you all,

Tiff

Finding the right fitness community for you

So a lot of you have been asking how to know what type of gym or group you would fit in to. Well there are all kinds and not every type of community is for everyone no matter what you are told. Let me tell you of a few and you can decide for yourself. For me, I fit into the gym. I love to lift weights and I have done it for a long time so it is no longer intimidating to me. Below are some different types of atmospheres.

1. Gym – The music is blaring or you have your headphones on. Everyone is in their own zone. The weights are hitting the ground or making noise, there is grunting lol (obnoxious at times). You do your own workout, push yourself, come up with your own splits, load your own weights, re rack your own weights, etc. I love this because I am more of a loner when it comes to working out. I like to variate and try new things and see how it affects my body.

2. Group Classes – The instructor will pick their own music, everyone is in this together. The instructor will tell you exactly what to do and will probably even demonstrate. They will push you and the group. The class is already put together, the instructor has already decided what you will be doing. This is good for those that just want to come in and have it all planned out and just go. If you have a group of friends that go to these classes with you, it is also good for accountability purposes.

3. At Home Workouts – You are home in your own environment, you choose your music, if any at all. Usually you already have your workout written down or you are going to do some type of video. This is good if you are recovering from something or have kids and just can’t make it to the gym. I find it harder to get a good workout in because I usually get distracted and don’t finish.

4. Crossfit – These are group based usually in a crossfit gym. You usually have an instructor and they choose the W.O.D (workout of the day). Then you proceed to get rep maxes which are usually timed. Most workouts are actually based off of time. It is very fast paced but you get a KILLER workout in a very short amount of time. This is group based most of the time and is pretty extreme. It is a great way to get in shape and one of my favorites! Must have good form and know your lifts. If not, the instructors can work on them with you.

I know everyone is different, some people thrive where others don’t. I thrive in the gym. That is my comfort zone and where I feel I get the most out of my workouts. I know some girls who kill their spin classes (PROPS). That is just something I am not comfortable with.

I hope this helps a little bit to show you different types of working out. There are so many more but these are the main ones I am asked about. You guys let me know if you have any more questions and I will gladly help you out!

HAPPY MONDAY!!!

Let’s Get Real

Remember when it looked like my life was all together? When it looked like I had everything figured out?

Well let me tell you, I have been going through some “stuff.”

First thing, I am tired ALL THE TIME! I am not talking a little “need a nap” tired. I am talking I can barely keep my eyes open during the day. I can drink energy drinks, take fat burners, eat well, drink tons of water, etc…nothing helps. Now, I know for a fact I am dealing with a little bout of depression. I have been to therapy which really helped. This depression sometimes stems from past experiences in my life that I bottle up and would rather not talk about. But I am tired dang it!! haha

Second thing, career goals….I have always searched for what I want to do with my life. I have done all kinds of things from network marketing, personal training (which I love and still do), office work, stay at home mom, Real Estate, etc….I will say this, I absolutely love the freedom I have with my job and they are very good to me (I work in an oilfield office right now), however this job is very unfulfilling and I long for something more. I don’t want to sit here and achieve someone else’s goals. I know that I am meant for something more. So while I continue to work in  this position, I still find time to pursue my own dreams. The hustle never stops! I have huge goals!

Third thing, KIDS! They are crazy lol…..They fill my life with so much joy and I wouldn’t change who they are for anything in the world. Boy let me tell ya, they are a mess and that is ok! I recently had to have the respect talk with them because they have been at each others throats and have been so rude to their father and I it’s ridiculous. 10 and 11, whew! It’s such a tough age because they love to test their limits and my goodness they are good at it! Soooo with that said, I am currently trying to get that under control and keep my emotions in check when I get upset with their shenanigans. lol

And to sum it all up,

LIFE is just hard y’all. I am currently finding balance and trying to juggle everything at once and it’s just really difficult. The boys want to play every sport under the sun and I have goals as well. So without telling them no, I try to find the time for myself during their activities. I will write things down and brainstorm on my phone, add notes into my phone, etc.. all during practices.

I love my crazy busy life but you guys I AM TIRED!!! I’ll keep you guys updated and also watch for my Vlogs coming soon to YouTube! EEEEEK! So exciting.

Also, If you are wanting to read a really good book about life and branching out, I will leave you with the link below to check it out!!

I am going to leave you with a quote from that book that I found fitting for this season of my life.

“We suffer for the simple reason that suffering is biologically useful. It is nature’s preferred agent for inspiring change.”

YESSSSSS!!!!

 

My Story

I wanted to get on here to give a little background on myself. For those who are just now joining or have just started following…Everyone has a story and social media is such a thief of happiness. Women are constantly comparing themselves and I want to share how I overcame that.

I have been athletic all my life. I grew up as a competitive gymnast from about 4 until I was around 12. After that I was a cheerleader all through middle school and high school. I have always loved competition and was lucky enough to have a mom who gave me those opportunities.

As I was growing up, I always had a complex about my body. I was thick, ALWAYS had thick thighs and a booty. Starting at a young age I had body image issues. It really started to become a problem in high school. I was captain of the cheerleading squad so my appearance was often “judged” and I felt I had to be perfect. If only I had known at that time how ridiculous this was.

After high school I moved in with my boyfriend and soon after we found out I was pregnant. We got married and did the family life. I stayed home with our son and basically ate all day! We would go out on the weekends and drink with friends and this really took a toll on my body. When my son was 8 months old we were surprised to find out I was pregnant AGAIN!! WHAT?!?! You can only imagine what the next 9 months would do to my already post pregnancy body.

2008: I was about 155lbs when I delivered which is large for a 5′ frame. I had a lot of work to do. It took me a long time to change my mindset to even want to try.

2009: I started going to the gym and trying to eat better. I stayed around 135lbs but didn’t really care to do anything drastic. I stayed in this frame for a while.

2010-2013: I went through some depression and ultimately ended in divorce and a very dark period of my life. This subject is hard for me to talk about but I have healed and he has healed. I continued to work out through this period and just maintained.

2014-2015: I had enough. I started working out really hard. I had a set meal plan and began prepping for my first NPC competition. I was completely 100% dedicated and ended up competing in 2015 and took home 3rd place and also qualified for a National show. I loved the way my body looked however I was judged and ridiculed.

2016-2017: I have had a hard time finding balance after my compeition. It’s really an ALL IN type of mentality you have to have. I got extremely thin and then rebounded really bad after the show.

I am sitting at 131lbs right now. Which isn’t bad but it is not a comfortable weight for me. I have however started to learn how to love myself in all seasons whether I am heavier or in the best shape of my life. I have learned to not let the image of myself control my life. I have started to lift again and eat how I was eating during competition season. My body responds rather quickly and I know what it takes to really make that lifestyle change. In my journey I have hit both spectrums of being too thin and being overweight. No matter where you are at, you have got to love yourself. You just have to make the choice to live healthy. You are worth it. Your current situation does not have to be where you end up. You can progress through anything. There will always be ups and downs but that’s how you grow and ultimately learn how to love yourself! Just remember the body is CRAZY and can do anything you want it to. But YOU have to put in the work and you are the only one that can achieve your goals.  You are a bad ass and can do anything you set your mind to!

 

Love you all,

Tiff

Leaning Out

Hi guys! So I have had a lot of messages on Facebook and Instagram lately about what I typically eat when I lean down. I will have you know, I started a strict meal plan on Monday (yesterday). I have been known to fluctuated quite frequently with my weight and physique. I can get lean, muscular, skinny, fluffy lol, etc… And if I can change my body, so can you! I know what it takes to get to where I am comfortable but some of you may not. Well, I will help guide you. I am going to give you a little sample of what I eat during a cut (slim down) phase and what I do for workouts. As far as working out, I do like going to the gym because I find that I stay more motivated and I just really like the atmosphere. If you are one that doesn’t like the gym, try going outside or I even have some things you can do in the privacy of your living room. I will list those below.

So for diet,

I stick to about 5 meals per day. I portion them out and yes I weigh (you can find cheap food scales at Walmart) the protein I take in. I eat 6 oz. of lean meat for about 4 of those meals. Lean meat would be white fish, chicken, turkey, lean ground beef, whatever you like. I then add a carb to 2-3 meals (typically the morning and lunchtime meals). Carb amounts will range depending on each person and activity level. Carbs I consume are: oats, apples, grapefruits, red potatoes, sweet potatoes and rice. I add about 1 cup of green veggies at least to each meal. The meal that I don’t eat meat for is usually a whey protein shake and a  medium grapefruit. Super simple and you can take it with you on the go.

Honestly that is IT! I drink a gallon of water a day even if I drink coffee, tea, or any other beverage.

For workouts,

I DON’T do a lot of cardio. And yes it shows sometimes but I prefer a thicker build and am more comfortable that way. I hate to run but will do sprints if I want to do a quick cardio session. Other than that, the only cardio equipment I use is the StairClimber. I stay on it for a maximum of 30 minutes and I don’t do any of that crazy stuff on there lol. I set on level 7 minimum but take your time and work your way up to what you are comfortable with. DO NOT lean on the machine.

I love weights and I prefer a muscular look. When I lift, I go usually pretty heavy (start with whats comfortable) and I do 4-5 sets of 8-12 reps. I choose about 6 exercises and thats what I go with.

If you don’t like the gym, get outside and jog, do some jumping jacks, walk your dog, play with your kids, etc. There are a ton of ways to get activity in.

In home exercises – Squats, lunges, hip thrusts, calf raises, push ups, dips, crunches, planks, burpees, wall sits, etc!!! There are soooo many more.

Don’t let the gym scare you! We we’re all beginners at one point. I was terrified to go into a gym where I felt I would be judged. But let me tell you, I have found some life long friends and motivators in there!

IT WILL NOT BE EASY! BUT IT WILL BE WORTH IT!

If you have questions or want a more in depth program for yourself, email me @ Tiffh0921@yahoo.com

 

Have a great week friends!!!

Tiff

IM BACK!!!!

Hi Friends!! Thank you so much for visiting my new and improved blog where I will let you in on everything from fitness, kids, beauty tips, life lessons, etc… I am so excited to be back doing what I love. I love to write and I love depth. I am an extremely emotional person and when something hits, it hits hard! I hope I can motivate you guys and share personal experiences that may help someone else overcome struggle and be a better version of themselves. 🙂 So I will start by sharing some things that are currently going on in my life.

As many of you know, I recently dealt with some health struggles. I had my breast implants removed in March and that has been an emotional roller coaster in itself. I thought all my problems would be solved but unfortunately they are not! A few things got better and a few things got worse. I will get into what I am going to do about that in a later post. I did have my 4th Sinus Surgery a couple weeks ago. So far so good! I am on the road to recovery with that one and hopefully my issues won’t come back!

For fitness, I am planning on starting a cut in the next week. I haven’t decided if I will track my macros yet or just eat clean. I haven’t been tracking or eating clean AT ALL for the past few months. I am so ready to get back to it. Fitness is truly something that I can turn to when I am dealing with life. It helps me relieve stress, forget my problems, and just listen to my body. Its MY time. I have been neglecting that time and honestly could really use it. I post a lot of my fitness activity and progress on Instagram so follow me if you want to see that 🙂

As far as life in general, IT IS HARD! Sometimes I truly have to ask myself, how did I get here? Then I get down and have to rethink my life and the decisions I have made and why I made them. I will get into things more in depth in another post but we all have those moments in life where it is definitely not rainbows and butterflies. I am in one of those seasons of life. For now, I will roll with the punches and stay strong. I cling to my babies because I need them and they need me. I am a strong woman who has overcome a lot in my life. I can do this!

Like I stated earlier, I am so excited to be writing again. I will keep you guys updated frequently and let you in on TONS of fun stuff! Until next time…. xoxo

 

Tiff