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

 

 

 

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

 

 

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