It’s Time to EVOLVE

webmail.motivated-fitness-1

For the past month I have been trying to come up with the perfect blog. I wanted to share everything I learned this past year and how those experiences have shaped me. I can’t tell you how many times I have started writing and stopped. Not because I was stuck, but something just didn’t feel right as the words appeared across the page.

No doubt 2015 was learning year. My theme for the year was FIRE. Initially meaning I was to take more chances, quit over thinking things, go with my gut and light a FIRE in those around me. While that didn’t happen exactly as I envisioned it was definitely a year of growth and lessons. Despite second-guessing myself, over-thinking and many things, allowing certain problems or situations to carry over into areas of my life they did not belong, I still accomplished a lot. And there are so many valuable lessons that I plan on sharing in the coming year.

 webmail.motivated-fitness

Moving into the New Year my theme is Evolve. I am focusing on embracing the process, growth and expansion into unknown and uncomfortable territories as I embark on new endeavors. I want to push beyond some of my self doubting beliefs and put myself out there more constantly and authentically. I want to broaden my reach and impact more people through FREE webinars, products and self developed online health and well-being programs.

 

I have a lot of goals and expect a lot more growth in 2016. I am oping you will join me on this journey. If there are any struggles you may have, topics you would like me to cover and/or support you need I would LOVE to serve those needs.

 

 

I am nothing without my audience and I am grateful for all of the support I have received from you over the years. Please comment below or head over to my facebook page with anything you would like to see more of in 2016.

 

Wishing you success and good health in 2016!

Dear Tiffany on your 36th Birthday

Dear Tiffany,

 

I am here to enlighten you on a few things. At 12:04pm you will turn 36. I know things have not gone as planned. Where you are at now is not what you envisioned for yourself when you were in your twenties, but what you have done in the past few years and what you have learned will be some of the most valuable lessons and experiences that you will receive in your lifetime. It may not seem that way right now, but everything will be okay.

 

Your place in life at this moment is an exquisite and confusing middle place. You are surround by people who are completely settled, along with those who have set sail at sea. It can be tough. It’s confusing. It’s frustrating. You are still learning to embrace the things that light you up such as music and live shows, travel, nature, spending quality time with your friends, writing and sharing your story. You have sacrificed many of these things but you need not feel guilty for implementing these things back into your routine.

2630bccec13e81f6c1e53d12a0dad9f1

 

You have learned the things that needed to be limited in your life; social media, television, alcohol, self-doubt and negative people. Do not let anyone make you feel guilty for making changes or making mistakes. You are still trying to figure everything out.

 

Sometimes you are too hard on yourself. Just remember the lessons that you have learned and your rules moving forward in this crazy and beautiful life:

 

  1. Trust your gut: You, and only you, know what is right for YOU. This applies to business and personal life. Follow your heart and pay attention to the energy around you. Being in tune with this will help reassure what your gut is telling you.
  2. You don’t have to be everyone’s friend. In fact, if you have a few enemies it means that you are probably doing something right. You don’t have to be all things to all people. Be you and stay true to your core values.
  3. Know your roles in YOUR life. Your 5 roles are: daughter, friend, coach, writer, and entrepreneur. Do not sway from these roles. If it doesn’t make your soul sing, walk away.
  4. Practice your faith daily. Everything falls inline when you do.
  5. BE YOU and take care of YOU. You are the only one responsible for yourself and your actions, or lacks there of, so OWN IT! Take P.R.I.D.E. Personal Responsibility In Daily Efforts.
  6. Win the Day. There will be tough patches and what you are going through is not going to get easier. There are going to be dark days but take everything day to day. Focus on being the best you can that day. Focus on winning that day each and every morning.
  7. 212 degrees. At 211 degrees water boils. At 212 degrees it boils. And with boiling water comes steam. And steam can power a locomotive. The one extra degree makes all the difference. Push yourself one extra degree everyday. Strive to be better and do better.
  8. THINK LIKE AN ATHLETE! Your nickname is Pistol for a reason. Remember all the times people told you all the things you couldn’t do. You were to small to play basketball, not fast enough for track, your arm was too weak for softball…well you proved them all wrong. You participated in all 3 sports in Junior College and made it to the playoffs in each one. You made the basketball team at Chapman, became the starting point guard mid way through your first season and played in the Sweet Sixteen your senior year. You are capable of anything if you are in pursuit of your passion and believe in your dreams. When those align, nothing else matters.

 

How does all of that sound? You will do great things and help many people if you follow the rules listed above. By this time next year you will have your program out that will help care takers take care of themselves and make sure that their loved ones are properly cared for and protected. Your blog will educate and inspire people to keep going and embrace the struggle. You will have time and freedom to actually live YOUR life for a change but still care for the ones around you. You will have more balance and flexibility..

 

This is your life.

 

It is messy and tangled yet chalked full of magic. And it is yours, Tiffany. All yours.

 

Happy Birthday girl. Keep at it.

Wishing you a Healthy Ever After,

~ Tiffany G.

World Alzheimer’s Day

12002237_1019375614750205_4057278026071638186_n

 

Alzheimer’s is a dreadful disease that affects so many people in this world and is also difficult to diagnose. Watching my father battle with this disease over the past two years has been both frustrating and heartbreaking. Even though it is a disease that is not as clear-cut as something like cancer, a new case is still discovered every 3 seconds. It is projected that by the year 2050 there will be 131.5 million people living with this horrible disease.

 

September 21st is World Alzheimer’s Day. and organizations across the globe concentrate their efforts on this day to bring awareness to Alzheimer’s and dementia. Alzheimer’s is often referred to as a family disease, because of the chronic stress of watching a loved one suffer and slowly decline has the greatest impact on the immediate family.

 

I have joined forces with The Purple Elephant to help bring awareness and knowledge to younger generations who will be affected by this disease. We cannot cure Alzheimer’s but we can prepare for it by provide a network and support system for loved ones, and their families, along with early detection. We have to take action, push limits, and help those that need a voice.

 

On September 21st both Niagara Falls and the CN Tower in Ontario will be lit up purple to spread awareness for those suffering. “Our ultimate goal is to have all of Canada go purple for World Alzheimer’s Day followed by North America and then the rest of the world. Awareness is a crucial part of find a cure for Alzheimer’s.”

 

Pleas join The Purple Elephant and myself by wearing purple on the 21st. Together we can make a difference.

Keep It Simple Silly!

webmail.motivated-fitness-1

It doesn’t matter if you are brand new to fitness, setting a new goal or just trying to get back on track. The key to success is consistency. It is the small simple habits performed day after day that lead to a compound effect over time. Have you ever heard of the K.I.S.S. principal? Keep It Simple Stupid however I prefer to use the word SILLY. The more you can simplify things the easier it will be to adhere to daily habits.

 

Here are some tips to help you remember this principal as you move forward in your journey.

 

Keep It Short

 

There is NO need to spend hours in the gym! We all have things to do, families to see, places to go and friends to catch up with. When done right, you can get a killer workout in just 10-30 minutes. In fact, that forces you to increase the intensity, reduce the down time between exercises, and eliminates the main excuse I have no time!

 

Invest In Yourself

 

I am not afraid to say it….money is a motivator. Think about it. How many times have you signed up for a FREE event and backed out at the last minute? Now compare that to the times you paid for an event. I bet the number is not as high, am I correct? Hiring a coach, trainer, nutritionist or life coach will help you get to where you want to go. Many people object because they don’t have money but will regularly spend $5 a day on Starbucks or at Happy Hours. Basically, by not investing yourself you are really saying that YOU are not worth it.

 

What cost would you put on a healthy life?

 

 

Start Early

 

Sure, it sucks when the alarm is going off before the sun comes up and everyone else is asleep. But that is also the beauty of it! It is the perfect time to get your workout in before the kids are awake, work spirals out of control or you get a tempting dinner invitation. Get it done before your body knows what is going on. It works. Try it two times a week to start and as you get used to that, gradually add on additional morning workouts. (KISS)

 

Socialize

 

Grab a friend. Heck, grab a group of friends, join a boot camp, training club or anything else that brings a community feel to fitness. This will help you stay accountable because you will not want to let others down by being a no-show. It will also increase intensity by providing a little healthy competition. Being a part of a group or having a workout buddy will help you stay true to your goals. They will lift you up when you are down and push you forward when you can push harder.

 

 

So there you have it. Pretty simple but not always easy. Start small, stay consistent and Keep It Simple Silly!

Wishing you a HEALTHY EVER AFTER!

 

~ Tiffany G.

 

 

 

Attack Or Be A Victim

 

 

 

webmail.motivated-fitnessHey there!!!

 

How is the day going so far? Are you excited for the week ahead, or are you sulking because yet again, the weekend has come to an end? Are you ready to ambitiously attack the day, or thinking about how many cups of coffee you need to consume before you find yourself comfy and cozy back at home?

 

Guess what? You are in charge of your life! Yes YOU. Right now you get to choose how would like your day to unfold. Sure, you cannot control every aspect of the day, but waking with a positive mindset will empower you to own how you react to what comes your way.
Every Monday we are flooded with tons of memes on social media that are filled with rainbows and unicorns wishing you an amazing day. Or, angry cats not wanting to be disturbed and flipped over dogs exclaiming, WHY? WHY? WHY?

 

The choice is yours my friend. You can choose to smile at a stranger or stare blankly at the ground. You can choose to curse out your boss in your head after a meeting that didn’t pan out the way you wanted it to. Or you may choose to strut out of that terrible meeting rocking that fabulous outfit you worked your tail off for. And hey, if it suits you, go ahead and flip your hair back while you are at it. IT IS YOUR CHOICE. But you have to own it!

 

So have you decided yet? Are you going to be a victim of this day or are you going to make the day yours?

 

Are you a miserable little feline or an ecstatic mystical unicorn.

 

Wishing you a Healthy Ever After!

~ Tiffany G. 

Find Your Courage

For months I have been wearing my glasses because every time I put my contacts in my right eye would become irritated. It started off small and I thought I just kept scratching my eye. Working in fitness and spending a lot of time outside it made sense, or at least I tried to justify that it did. I thought if I let my eye “rest” it would eventually go away. Well it didn’t. I eventually reached a point where the white of my eye would be completely red.

 

Reality check. If something is wrong, it will not just go away. You have to face it and fix it.

 

I decided to try my contacts again one last time for my friend Bri’s wedding. I had a new dress, new jewelry and I wanted to celebrate my friends’ big day without having to worry about my glasses falling off my face on the dance floor.

 

BIG MISTAKE!

51c2969acd61718317767d57857d0b2b

 

My eye was red within two hours and forget the new outfit I was excited about and as much as I tried to enjoy the wedding I was in pain and looked like I belonged in a horror flick.

 

I found myself in the ER a few days later (which still took a lot of convincing) and that visit was followed with multiple eye doctor appointments, two different antibiotics and another two weeks of not being able to wear contacts. When I showed the eye doctor pictures of my eye from before I went to the ER he said I was lucky for two reasons.

 

  1. I can still see.
  2. The infection didn’t spread to my other eye.

 

The lesson I learned from this is to not only listen to your body, but if there is a problem don’t run or hide from it. Face it no matter how scary it may seem. My fear of the eye doctor, which contributed to me avoiding getting it checked, could have made my situation so much worse and as long as it took me to come to my “senses,” I could have lost one of them.

 

So face your fears. Be COURAGEOUS. When you deal with a situation early on you increase the chances of a positive outcome.

db96bbc5f57b1853fd1ccebc4afad746

 

Wishing you a HEALTHY EVER AFTER.

Where Energy FLOWS….

WOW!

I am sure happy that February has come and gone.

It started off with a bang uniting with all my Mastermind Teammates. The Mastermind Retreats always come at just the right time. Justt when you feel like you may be getting a little stale, and confused and then you arrive and positive energy is abundant and flowing through the weekend. At the end of the retreat I was excited to come back home with my new ideas, renewed positive mindset and pride in where I was heading with my company.

However, just as easily as things go up, they can just as easily come down.

My dad has been battling Alzheimer’s for the past 3 years however was only officially diagnosed this past August. If you haven’t experienced the disease I believe it is one of the worst ones to watch a loved one go through. Cancer is tough, I know because I lost my Mom to it, but with Alz you watch someone complete lose who they are. There are days my Dad doesn’t even recognize me and it started happening more often when I got home from my retreat.

I am not going to share with you all the details and stories right now but I am going to say that “Where focus goes, energy flows.”

As I became increasingly more frustrated with him and his disease (which I cannot change) things in my life did not function as the usually would. In turn, my computer had issues, I forgot meetings with friends, I was unable to sleep, unable to focus on the positive things and people in my life.  I was disorganized because my brain was fogged down about the things he was doing and angry with him about behaviors he also has no control over.  My energy was down, things weren’t going my way and I felt like I too was getting Alzheimer’s.

 

webmail.motivated-fitness

In reality, I lost sight of the things in my life that I CAN control. I am sure you have all experienced a similar scenario where something rocked your world and you lost focus. It probably took you some time to get it back. Maybe you are still struggling with it.

I want you to take a moment to be grateful for what and who you do have around you.

Take a moment to breathe and accept that there is a reason you are struggling right now.

Take time to think about an area in your life that you can control and how you can be your absolute best in that one area.  Write down the steps it will take to get you there.

Focus on that one are and take it one day at a time.

See how things unfold.

Wishing you a Healthy Ever After,

~ Tiff

Is it a Marathon or Sprint?

These past few months have been crazy and I am sure many of you can relate. We just finished the holiday season, kids were in and out of school, families were in town or you traveled to them and now it is time to regroup and refocus.

 

It is normal and human to take a step back and focus on the next step we will take. It is essential for our own success. If I asked you if life was a marathon or a sprint what would be your answer?

 

When I was first asked that question I thought it was a no brainer. A marathon. I intend to live a long life, accomplish many things and when I am tired or feeling down I will dig deep and push through. It took me many years to realize I was wrong.

 

Life is a series of sprints. You have to slow down to speed up. Operating day to day through pure grit will eventually cause you to breakdown. It’s unhealthy and not sustainable.

 

cbec1bc580841fcb9e06a8b329284f41

 

I am not perfect. I get caught up in the rat race and then it takes something big (i.e. car breaking down, flu etc.) to wake me up and realize I need to get back to my “When Life Works Well List.”

 

When I make this list my priority and follow it daily I am more productive, focused, and feel as though I am at the top of my game. To learn more about When Life Works Well List click here.

 

 

Think about the times in your life when everything seemed to flow perfectly.

 

How did you start your day?

  • what was your mindset when you woke up?
  • What time did you wake up?
  • What morning rituals prepare you for the day ahead?

 

What did you do for yourself on that day?

  • Did you workout?
  • How many meals did you eat? What types of food did you eat?
  • How much water did you consume?

 

Where did you focus your attention that day?

  • How much time did you spend working?
  • Who were your surrounded by? What types of personalities do they have?
  • Did you take breaks and refocus?

 

How did your evening play out?

  • Did you have dinner with your family/friends? What time?
  • Did you prepare for the next day?
  • How did you wind down that night?
  • What did you do right before bed?
  • What time did you go to sleep?

 

Tips:

  1. Make sure you wake up and go to bed at the same time each day.
  2. Plan ahead. Plan your meals. Write out your to-do list for the next day.
  3. Schedule in your workouts and your break time. IT IS IMPORTANT TO TAKE BREAKS!

 

 

Life is a series of sprints & it’s vital to catch your breath in between the moments of mayhem!

Leave your tips or what works best for you in the comments section below and share with your friends.

Define Your Safety Net

th

 

 

Back in the era when the Golden Gate Bridge was built it was estimated that one worker would die from falling for every million dollars it cost to build that bridge. The Golden Gate Bridge cost 35 million dollars to build, which would mean that 35 people would be expected to fall. However, Joseph Strauss, the chief engineer behind the bridge, did not want to be a part of that statistic. Strauss invested 130,000 dollars, depression era dollars, to place a safety net under the bridge.

 

Nineteen people feel during the building of the Golden Gate Bridge. All nineteen lived. The net allowed the workers to work faster, more efficiently and fearlessly. They were not concerned with falling, dying or taking risks.

 

I take risks but I also second-guess myself, which is something that I am working on. I need to learn how to trust my gut and go forward with full force. However, sometimes I don’t understand what makes me forge ahead and what makes me stop in my tracks.

 

For example. I have a fear of heights. This isn’t just a fear it is a full on phobia. Yet I have climbed half dome numerous times, cried my way to the base of the dome each and every time, and even bought a carabineer and harness the last time I was there like I was actually going to go up the cables. I have climbed MT. Kilimanjaro, the tallest free standing mountain in the world yet I can’t even sit in the upper deck section of AT&T park.

 

IMG_2920

The peaceful start!

This Sunday I went on my usual Sunday stroll. I love having Sunday mornings to myself and living in Pacifica there are beautiful trails, beachside walks, and cliffs that overlook the ocean. I set out to hike around Mori Point where you can see the Farallon Islands in the distance. I went up a familiar path and I reached a cliff that I had visited numerous times before and then I decided to take a trail I had never been on and explore something fresh and new. Other people were traveling on the same path so I felt very comfortable. I had my music going, I was feeling good, the fresh air on my skin seeped into my pours and awakened my soul. As I proceeded along the trail I came to a turn around loop and along with a slightly narrower trail that led to the top of another cliff. I thought about turning around but something told me to keep going and so I did.

 

As I progressed up the trail my phobia set in. I couldn’t look around at the beautiful view because I was terrified of falling. I had to keep moving and fast. I needed to get to the top where it was flat and safe. I scurried up the trail and when I reached the top I had to sit down. I was hyperventilating and on the verge of crying but just then a couple came up that same trail I was on and stopped to take pictures. I forced myself to pull it together.

IMG_2928

Trying to pull it together to enjoy the view.

 

After some water, deep breaths and changing my playlist to a more upbeat station I made my way down the trail on the other side of the cliff. It was wide, it was safe and the views were amazing and just when I thought I was in the clear and almost down I realized I was wrong.

IMG_2929

I thought I was safe….

 

The trail narrowed, the drop became steeper and the phobia arose again. At one point I found myself scooting on my butt down a section of the trail until I reached a flat portion with a drop on both sides of me. I was walking so fast I may have well been running but in a matter of minutes I was back down at ocean level and was able to catch my breath.

 

IMG_2935

 

If you have been to Mori Point you know it is not scary. Many of you probably walk that same trail with your children however phobias are difficult to deal with. They are more than a fear. They are paralyzing

 

I share this story because even though I know I don’t do well with heights I decided to attack the path anyway. I know I have a lot to share about health and fitness and want to empower people to live a healthy ever after however I have a fear of moving forward in areas of my career. The thing is if I fail, if I fall, I will not plummet to my death into the ocean. I have friends, colleagues, a mastermind team, a safety net of people that will support me, pick me up and help me get to the top of the mountain. I need to work on not letting a fear cause me paralysis. I need to attack my career in the same way I attacked the cliffs on my Sunday stroll.

 

What is it that you have wanted to accomplish but have been afraid to make your move? If you had no fear, how much more efficient would your life be? Would you quit the job you hate? Would you pursue your passion? Find your safety net, the people that support you, that love you, and that will hold you accountable. Tell them your goals. Together we can overcome our FEARs.

 

Wishing you a Healthy Ever After!

Play Your Best!

When Throw Back Thursday (#TBT) and Flash Back Friday (#FBF) started popping up on social media networks I didn’t get it. Actually, I was annoyed by it. I don’t know why I was so adverse to the idea but eventually I caught on to the trend, accepted it, and started to participate.

 

Over the past few months I have spent more time going through old photos, which has stirred up deeper feelings. It reminds me that who I am today REALLY is because of all my prior experiences. As you post old photos have you thought about hose memories? Each of those moments has shaped your life and has an affect on your life. It is easy to get caught up in the day-to-day minutia in this game of life and ignore the journey that has shaped us into the human being we are today.

IMG_2776

 

Look at me in this picture. I was scared $#!tless. I was confused. I didn’t even want to smile for the camera, which was unlike me at that age. You see, mom signed me up for basketball when 8 years old because my birthday missed the cut off date for softball. When my mom walked through the front door and broke the news to me that I wouldn’t be able to play softball with my friends tears began to pour down my face. What my 8-year-old self couldn’t see at the time was that basketball would have such a positive impact on my life and help shape me into the woman I am today.

 

I didn’t know anything about basketball at that time. I was the tinniest person on my team, hence the #1 jersey that was too big for me and I was terrified of going to practice because I would get tangled up in the colored pennies when we had to split into two teams.

 

I don’t think anyone could have predicted that the girl in the picture would end up being the starting point guard for her college basketball team that made it into the Sweet Sixteen her senior year.

photo copy 3

I know I didn’t.

 

All I know is that I grew to love the game. I worked hard, and although I was not the most skilled player on the court I knew I could out work anyone. And I eventually learned how to put on the colored pennies correctly!

 

Many times in my basketball career I was told I wasn’t going to get anywhere. I wasn’t fast enough, I wasn’t tall enough, and my free throw shot looked funny or my left wasn’t good enough. I wouldn’t allow myself to hear any of it. I was going to do whatever it took to play the game I loved. I left everything on the court each and every workout, practice, and game.

 

There are many times I fear where my career and life are headed and the nay-sayers seem to be more abundant and louder. And even though some days it is more difficult than others I have to be reminiscent of that little Pistol I was throughout my basketball career who wouldn’t let anyone deter her from her dreams and ended up accomplishing more than she could fathom. It may be decades later but I still have that same heart and drive and I can accomplish anything I set my mind on.

 

We are all capable of more and it is our duty to show up every day, play hard and leave it all on the court.

 

What will you do to play your best today?