You Gotta Believe

 

This week I am getting ready to head off to BlogFest and the IDEA World Fitness Convention. This is one of the biggest events in the fitness industry, attracting top notch fitness professionals from all over the world.

 

Every year, this event is a game changer for me. I laugh, I cry, and I am inspired to grow and improve. When you are surrounded by thousands of like-minded individuals, the energy is electric, the connections are deep, and positive vibes run wild.

 

Last year was the first year I attended Blogfest. I knew I wanted to take my blog to a new level but was unsure how. I walked away with a clearer vision and new friends to help guide me and hold me accountable.

 

This time last year, I was just getting out of a shit storm of chaos. My father was taken and put into a home without me knowing. I was evicted from my childhood home, I was up to my ears in attorney fees, sleeping on couches and living out of a suitcase.

 

I had no idea what was going on in my life as each day I grew more scared for my safety and well-being, and had to cut ties with people I have known for most of my life. The only thing I was sure of was that I had one hell of a story to share. And that I am not alone.

 

Blogfest and IDEA reinforced that there are great people in this world. There are people that want to see others succeed. I have my fitness family, my #sweatpink sisters, and mastermind groups that I can lean on and trust. I have a lot of people supporting me and my vision!

 

 

Although my blog is not where I hoped it would be going into this year’s BlogFest,  I am making progress. I have also gone through some exciting transitions that I did not expect when I set my goal for myself last year. I have seized some opportunities that have taken up some blogging time, but these are opportunities I could not turn down.

 

 

My new site may not be ready until the beginning of August, but aligning myself with people who believe in me and sharing my story has deepened my message and values which will come through on the new site.

 

I am excited to find out what this year’s “Ah-ha” moment will be when the conference is over. I am looking forward to the growth, connections and energy that will be radiating out of the streets of Vegas!

Control What You Can Control (Leave the rest alone!)

 

 

I have tons of ideas swirling around in my head daily, so when I blog, I like to schedule out my posts so that my thoughts are clear, and each post has a distinct message or take away.

 

As I sat down to plan my future posts, I looked back at what I had planned for the past two weeks. Due to my father’s illness, trying to provide a better solution for the situation, maintaining my job and clients, the content was never published.

 

Rightfully so.

 

I was overwhelmed and confused.

 

During these situations, I tend to bang my head against a wall instead of pushing off, and going on my way.

 

As I reviewed the topics I planned to touch on in each social media area, I was reminded that these are topics I NEED to PERSONALLY work on each day. I decided to share them in one post because if you do not address the things that is out of alignment, you will end up with a myriad of issues

 

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  1. You must win the small daily battles, if you want to win the war.

This takes consistency, commitment, a strong foundation in your core values and an even stronger sense of why you went to war in the first place. One thing most people don’t know about me is that I have been battling since taking my first breath. I was 4.5 pounds; my head was growing at a more rapid rate than my body and I spent a lot of time in the hospital during the first few months of my life. I am no stranger to a challenge, and if I truly believe in something, I will stand for what I believe in.

 

If you are going to take a stand, victory will not come over night. It is going to take a lot of work. How much work are you willing to put in daily.

 

 

 

  1. You must be courageous to have delayed gratification.

It takes a lot of courage to trust your gut and follow your heart. It is easy to give up, give in, and throw in the towel. Instant gratification rarely exists, and if you come across it, it will not last. If you want long term results, you should be committed to going the long way.

 

Doing so will require a lot of twists and turns. How many turns are you willing to take to get what it is you want?

 

The answer should be all of them.

 

  1. We cannot control everything, but we can control how we respond to those things that are out of our control.

 

We can’t control the weather, traffic, or other people.  We can however, control our thoughts, actions, and attitude. I always tell my clients to control the controllable. Don’t get caught up in the other variables that consume our energy. When you focus on daily habits and rituals, the success will come. In life, if you focus on you, your journey and your core values your energy will vibrate at a higher level. And remember, what other people are doing or thinking is none of your business!

 

 

  1. “Feelings come and go like clouds in a windy sky. Conscious breathing is my anchor.” 
    ― Thich Nhat Hanh

 

I am a terrible breather. No joke, I am a shallow breather which not only affects me physically but also mentally. It is hard for me to sit, take a deep breath, and exhale slowly. It is foreign to me and something I need to practice but often put off doing. Later this month I will go into the physical effects shallow breathing has on your body, but today I am focusing on the mental benefits of taking deep breaths.

 

When we are angry, overwhelmed, lost and stressed it is easy to react instead of acting with intention. The former is where we relinquish control of our thoughts and actions, the latter is the state in which we can course correct and act. Taking a few moments to participate in active breathing will help calm our nerves, take us out of the fight or flight mode, and allow us to think, and then act with a clear mind.

 

Try this deep breathing exercise next time you feel overwhelmed or angry:

 

To start, inhale for a count of four, hold for four, then exhale for a count of four (all through the nose, which adds a natural resistance to the breath).

 

Looking for more advanced? Build up to 6, 8 or even 10 counts!

Wishing you a Healthier Ever After

~ Tiffany G

Success Is Failure Turned Inside Out

As I have been spending time developing Healthier Ever After, setting up projects for the end of the year, reflecting and connecting with others.

There are a million thoughts running wild in my head right now. Many people I know are suffering. I am witnessing many of my friends achieve certain goals. And the world… well the violence, hate, and destruction needs to stop. Yet at the same time many of my friends have brought new life onto this planet that embody fresh minds and open hearts.

Even when there is bad, there is good.

Life is a series of cycles. It ebbs and flows.

So instead of me trying to write something motivational and not too wordy, I will leave you with this poem. I refer to it often, and I hope you will too.

 

CARE For The Caregiver

Caring for a loved one is stressful, tiring, frustrating and also a very important and much needed role. It is job that you learn on the go. There is no ‘right’ way and it is a responsibility that requires constant adjustments. Most caregivers will also tell you, it is a role that comes with a lot of judgment.

 

As a caregiver, I admit to putting myself on the back burner many times. The more I did it, the more everyone suffered. I would feel extreme guilt for wanting to see my friends, go to a movie, or just have some me time. Outsiders always seemed to think I wasn’t doing enough, had their opinions on what I should be doing instead, however those that spoke out were never willing to show up and help.

 

What I have learned in my years of caregiving is that you cannot be an advocate for your loved one if you are not taking time for yourself. You are important. Your health is important. As the saying goes, you have to put on your oxygen mask first before you can assist someone else with his or hers.

 

 

The National Alliance for Caregiving has stated that more than half of all caregivers say they do not have time to take care of themselves, and just under half said they if they do, they are too tired to do so. 

 

It is important for family caregivers to find a personal routine that will elicit balance and recovery for one’s self. This will vary from individual to individual, and there is no right or wrong way. You have every right to focus on yourself at times while being the ringleader in this circus called caregiving.

 

Below are some ideas to help ease the pressures caregivers are under:

 

  1. Write: It is important to have an outlet for the stress and heartache that is endured each day while also remembering the positives that occur. Try writing down 1-3 things that you are grateful for at the start of each day. In the evening, reflect on the day. This is your chance to let it all out. And if possible, write something happy or funny that occurred during the day that will lighten the mood.
  2. Nutrition: Those we care for tend to be picky eaters if they still have the ability to consume food. Try quick, simple healthy meals that are easy to put together. I recommend Clean Eating for Kids. The recipes are easy to make and reminds our loved tend to revert back to wanting foods that remind them of their youth. Also, drink lots of water. It is easy to get caught up in caffeinated and sugary drinks, but water is so important to our organs, energy levels and overall health. Try adding some flavor to your water, this will also help your loved one stay hydrated.
  3. Set Boundaries: No your limits and don’t sway from them! If there is a family member that is on your case, limit their visits. (Hard to do but a must). This also means know when to ask for help. If something is out of your scope, or too much, ask someone who is capable and has the time. It is a difficult to ask for help but people are not mind readers, and the ones who dive in to assist you may surprise you.
  4. Movement: Many people neglect exercise because it can seem time consuming, or require too much energy. If you can get 20 minutes of activity in 3 times a week while your loved one is sleeping, watching TV etc. you will feel so much better. Overtime your energy will increase. You can even break those 20 minutes up into 5-10 minute increments throughout the day.
  5. Sleep: One of the most challenging aspects of caregiving. You hardly get any but if you can have a few thing you can do at night that help calm your body and mind the sleep you get will be so much more refreshing. Things to try; baths or aromatherapy, candles and 5 minutes of reading or soft music, meditation, and/or a cup of tea.

 

The goal of these self-care tips is to allow you to be more patient, less frustrated, and less resentful. Without these small recharging moments, the caregiving role can have the capacity to burn you out and leave you sick, depleted and unable to care for the one you love.

 

It is important to remember that caregiving does have its upsides too. There is an intimacy and deep bond that occurs with family caregivers that is not present in any facility. You know your loved one better than anyone else. You also can exchange untold stories, learn lessons about life, and feel a deeper love when that loved ones recognizes that you are there for them and only them.

 

There will be hard times but appreciate the loving experiences along your journey.

Moving On. Moving Up.

Where have I been, what the heck have I been doing???

I have been off the grid.

 

I have been quiet on social media. I haven’t sent out a newsletter or updated my blog in quite some time. Because of this, many people immediately thought that something BAD happened to my father, but in reality, I was taking on a GREAT opportunity.

 

I was offered a position that will allow growth, stability, a chance to be a part of a team and to continue to develop my leadership skills.

 

To be offered a position like this, at this point in my life, has reassured me that I am on the right path, and has reminded me that I do have the power to make an IMPACT in this world. More specifically, the Health and Wellness industry.

 

It has been chaotic yet calming, intense but fun, rewarding and filled with sacrifice.

 

Over the past 6 weeks, I have felt safe but scared, at home but completely uncomfortable. It is like I know this, but yet I know nothing at all. I have felt grounded, but often I can’t even find my footing.

 

Despite all these feelings, this is a shift I needed and was ready to embrace.

 

As I was settling into theses feelings, and becoming one with them, I found out that I again had to move. This would mark my 5th move in 11 months. This stirred up more bitter emotions. Because I have constantly had to defend and protect myself, I haven’t been able to truly cope with many of the things that have transpired this past year.

 

It was a tough few days when I found out the news. There were feelings of doubt, wondering if it is even worth staying in the SF Bay Area, questioning why I always seem to be getting knocked down just as things were ramping up.

 

 

After a few days of being lost in my thoughts, the little “Pistol” that is inside of me rose up. I was determined to make seize this change since with every change, there is an opportunity to improve.

 

And that is just what I did.

 

I have received amazing praise at work. I am surrounded by many old friends and have already made new ones. The environment is so positive it can be overwhelming, but I am grateful surrounded by happy and positive people that want to see you succeed on a daily basis.

 

My house that I successfully moved into this weekend is absolutely stunning. It is located in the hills and surrounded by gorgeous hiking trails.

 

With each move, my living situation continues to improve.

 

With each career opportunity, I become more solidified in my mission and purpose.

 

With each big change, I become more deeply rooted in my core values and what is truly important to me.

 

 

As I settle into all of my new surroundings, I look forward to continuing to share my journey and lessons learned.

Wishing you a Healthier Ever After.

 

X ~ Tiffany G.

Tourney Time & Start of a New Season

“If you are not in the arena also getting your ass kicked, I am not interested in your feedback.”

~ Brene Brown


March Madness is well underway, and over the past few days, the majority of my time has been spent watching these young athletes compete. Many of them have not been on national television before. Most of them will have to take tests on the road, write papers for their class while on a plane, and yet they still have to focus on the task at hand…winning basketball games.

These teams are ranked by what they have accomplished in their season, and reputation also plays a big part in determining the brackets. However, I always feel like the tournament is the start of a new season. Once brackets are said and done, everyone starts 0-0, with one loss sending them home.

But no regular season record, statistics, or bracketology can predict is the heart and determination the men and women exuded once the ball is up. Each player has a story. They have their own purpose, something to prove, to overcome, and they use that as motivation to work with their friends/classmates/teammates to play their best game as a team and to leave it all out on the court.

Much of what runs deep in these athletes goes unspoken. But there is a common bond and respect each athlete has towards each other and each team. No questions. No judgment. Just hard work, sweat, and high regard for one another.

Imagined if we lived each day like these athletes do. Each day is a fresh start, clean slate, and your record is 0-0. You have the ability to start fresh and go after what you want despite any setbacks that may have happened before. You may be facing and opponent (time), or an obstacle (food choices), but with heart, and determination, you have the ability to overcome and rise above.

Visualize what it will look and feel like if you lived every day committed to your WHY. Your WHY is what runs deep and has given birth to your goals. What if everyone did that? It would be impossible not to respect someone else’s journey.  There would be no comparison (magazines, social media, gossip), feelings of guilt (time spent feeling selfish), and the world would be a whole lot healthier and happier.

This week, focus on why you are on YOUR journey. What it means to you and give it your all each and every day.
~ Tiffany G. 

Just Be You!

Just a little #wellnesswednesday thought for you…

We are all unique.

We all have a chance to create IMPACT in this world.

We all have our own special talents and gifts.

We all have our own lessons to learn and will learn them at different times.

Our individual journey is meant to be.

Let’s all have more fun, celebrate each other and stop the comparison.

Can you imagine what we would each accomplish?

Own your individuality and celebrate the authenticity of others.

Happy Hump Day!

Fab Friday: Empowered and Ready! Bring on 2017.

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WOW! 2016 completely shook up my world.

 

On a personal level, it was one of the worst times on my life. On a professional level, I learned a lot.

 

There were many positive things that I was able to experience, yet there are many things that occurred and I am still trying to understand and find the lessoned learned.

 

It has been rough.

 

The stress I endured affected my health and my business.

 

I set a lot of goals for myself this year and 90% of them had to be put on hold. I set out to EVOLVE this year. That was my theme. And I EVOLVED, but the journey was not what I envisioned.

 

As this year comes to a close I do believe I am in the perfect position to take on the next year, next chapter, and continue to move on and grow.

 

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I am stronger rooted in who I AM and will not allow other people to define or project their thoughts and insecurities on me.

 

Instead of dwelling on 2016, I am looking forward and committing to a STRONG, POSITIVE and EMPOWERED 2017.

 

Some of the many things I am excited to experience in the coming year:

  • Paid partnerships with 2 Health/Fitness companies. (look forward to discounts, giveaways and more)
  • Working with my team to grow my brand and update my site
  • Spring Training and running the Giants Race
  • Working with my Sweat Pink Sisters on the #IAMEMPOWERED campaign
  • Growing with the POPSUGAR Influencer team
  • Launching my e-book and online program
  • Finishing my book
  • Attending Blogfest and Fitbloggin
  • Going on a real vacation
  • Buying a paddle board
  • Working towards a pain free body
  • Setting healthy boundaries
  • Continuing my yoga practice
  • Guiding and inspiring my clients to live healthy and fit
  • Spending time with my tribe 🙂

 

What are you looking forward to most in 2017?

 

Share with me in the comments below.

 

 

Fab Friday: Fitness Gifts, Gadgets & Gear!

FAB FRIDAY

Fitness Gear & Gadgets

(These are a few of my favorite things!)

Are you still looking for a gift for the fitness enthusiast in your life? Or, maybe you are looking for some fresh new gear and tolls to kick 2017 of right! I have complied a list of some of my favorite gadgets and gear including somethings that are on my personal wish list.

Check ’em out and click on the links below the picture to shop!

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Right to Left

Top to Bottom

1. Tigger Point STK  2. Trigger Point Grid Mini 3. Happy Hour Sweatshirt 4. Slay T-Shirt

5. Ninja Yoga Capri’s 6. Flight Fitness Kit 7. Nike Medium Resistance Band 8. Nike Gym Bag

9. Yoga Mat 10. Yoga Strap 12. Glass Water Bottle

14. Fitbit Alta ($30!!!)  16. Yes to Cucumber Face Wipes 17. Jump Rope

18. Happy Bud Headphones

Trigger Point STK & Grid Mini: Perfect tools to help relieve and restore those tight, tired and achy muscles. What I love most about these two is that they are small and compact so they can fit perfectly in a gym bag or suitcase.

Graphic Sweatshirt & T-Shirt: Who doesn’t LOVE to rock a fun saying on their shirt. I always find that when I have an outfit that makes me feel good and a little bad-@$$y my workouts are so much better. There are plenty of fun sayings out there, which one speaks to you?

Ninja Yoga Capri’s: These are super cute, high quality and are at the top of my wishlist.

On the Go Essentials: Do you travel a lot? Well now there is no excuse not to miss a workout. These resistance bands are a easy to tote with you in the Nike gym bag or any bag of your choice. I happen to like the look and style of this Nike bag.

Yoga Mat, Strap and Cleaning Wipes: Yoga mats are always good have on hand. I have one for my own outdoor workouts, in house workouts and nicer one for yoga classes. The yoga strap is a great tool to increase flexibility and work on mobility. I also had the opportunity to test out the Seven Yoga Mat Wipes and was pleased with product and they smell great!

Glass Water Bottle: Even knowing the health benefits of using a glass water bottle over plastic I was apprehensive to transition for a long time. I am clumsy and though for sure it would break. I have now switched over and refuse to go back. It also allows me to use my essential oils to add a pick me up to my workouts.

Fitbit Charge 2 & Alta: I happen to find Fitbit and their products perfect for my needs. They are easy to use, sink with your smart phone and the Alta is on sale for $30. You can’t beat that!

Post Workout Needs: Dry shampoo and good cleansing wipes are a must! These are perfect additions to your gym bag for easy use and a quick pick me up so you can run errands after your workout sesh!.

Speed Rope & Earbuds: Two things that can increase the intensity of a workout. A jump rope allows for hard hitting cardio and is perfect for when you are short on time. These earbuds are super cute and music can make or break a workout. Select your butt kicking play list and get moving.

So there you have it.

I am curious to hear from you, What are some of your favorite things?

Leave them in the comments below!

Fab 5 Friday: Things I Am Grateful For

After a few chaotic weeks I am back again with another Fab 5 Friday.

 

Todays post does not have a specific theme, rather it is just a collection of some of the things that I appreciate, value during and tend to neglect during busy times. I am definitely looking forward to getting settled and getting focused!

 

 

The WOW Book: 52 Ways to Motivate Your Mind, Inspire Your Soul and Create WOW in Your Life!

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Todd Durkin has been my friend and mentor for the past 6 years and I was fortunate enough to get a sneak peak of his book before it was released. Todd has helped me grow my business beyond what I could have ever imagined and even though I have been working with him for 6 years, I feel as though I have just begun to scratch the surface.

If you need a little inspiration, if you are looking to improve certain areas of your life or to build stronger relationships, I highly recommend this book. I love this passage from his book, which sheds light on what it takes to create a life that you love.

 

“As we continue to work hard for own BREAKTHROUGHS and breakouts, know that it is the cumulative effect of our daily actions and discipline that sets you up for excellence. Dreams, passion, surrounding yourself with people that elevate your mindset, hard work, and the ability to focus on “winning” each and every day. That’s what builds greatness. That’s what builds champions.”

 

Friends that are Family

 

As I have mentioned before, these past few weeks have been filled with uncertainty. There were mornings when I did not know where I would be sleeping. I had packed up my room, broken down my bed thinking that I was going to be moving into a home only to have it fall through. I couldn’t even sleep on the couch at the townhouse I had given notice to because my roommate had allowed another person to stay in the living room. Again, there was no longer space for my belongings in the bathroom so I had to rely on friends. I can’t express enough gratitude for the people who allowed me to sleep on their couch, fed me dinner and allowed me to use their shower and internet. It is so nice to know that I have friends that treat me like family.

 

Furry Friends!

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It is impossible to be in a bad mood when there is a four-legged friend around that just wants to lick you and cuddle with you. Dogs are amazing creatures and I love that people trust me to care for their animals while they are away. This past week I have had some fun and entertaining times with Buster and I have many more dog sitting gigs booked through the end of the year. Dogs make me laugh and feel loved.

 

Healthy Food

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I will never take a refrigerator and freezer for granted again!

This is the first week in months that I was able to use a full kitchen, prep food and make my morning shake. In my last place, I had no room in the freezer for an ice cube tray. The refrigerator was packed with no room to spare and I settled for eating out which eventually led to poor food choices.

 

I took 3 days this week to complete the 3-Day Refresh program to help get my digestive system back on track. I feel good and being able to have my Shakeology daily has vastly improved my energy level.

 

My new roommate is also very health conscious and I am hopeful that we can prep some meals together.

 

Podcasts

 

You need to strengthen your mind just like you need to strengthen your muscles. I do my best to get in 30 minutes of personal development a day. When I do, I am much more prepared for what ever lies ahead. I am focused and clear about my goals and my purpose.

I have subscribed to many podcasts and have a lot of catching up to do. Recently on my commute I have been listening to my friend and colleague Trish Blackwell’s Confidence On The Go podcast. I have admired Trish for many years and was finally able to meet her in person last year after many e-mails and messages exchanged the years prior. Her authenticity and passion for helping people feel and achieve their best selves is admirable. Her tone and approach to her craft leaves you feeling invigorated and empowered.

The episode that really spoke to me recently was Overcoming Compassion Fatigue. I think any business owner or person who works in an industry that relies heavily on YOU serving and leading people on a daily basis should tune into this episode. I highly recommend you check out her podcast that she updates every Tuesday. You will not be disappointed.

See you next week!

Wishing you a Healthier Ever After