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

 

 

 

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

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