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!

 

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

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

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!!!