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

 

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

 

 

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

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!!!!