Find Your Tribe & LOVE Them Hard

 

I am still recovering from IDEA World and Blogfest that I attended this past weekend. While the conference was incredible, I am exhausted. While I was there I felt as if I was stuck in a time warp. I didn’t know what day it was, barely went outside (thank god it was 100+ degrees), and was constantly stimulate by new information, products or the pesky beauty care line that kept harassing me about my bags under my eyes. (Hello, I am at a conference and operating on very little sleep. I don’t need you $400 eye cream. I need my bed!)

 

Every year that IDEA rolls around is my favorite time of year. It is like Christmas for me. I learn a lot, get inspired and always come home with new ideas and dreams.

 

But my absolute favorite part of the IDEA Conference is the connections that are made.

 Contagiasm with Todd Durkin and #sweatpink at Blogfest

 

The people that you see pictured…that is my tribe.

 

They are my supporters.

 

Working out with De and Lorri!

 

 

My co-workers!

 

Hanging with Sara!

 

Old co-workers and new…

 

They are my friends.

 

Adina, Jenn, Steph, Pauline and Rhonda

 

 

 

They are my mentors.

 

 

 Todd Durkin

 

 

They are like family.

 

 

With Lisa & Amanda! xo

 

 

Without them, I would not be where I am today in this industry. We lean on each other. We lead each other. We share knowledge, insights and information. Together, we want to make a difference and change the health of the world one person at a time.

 

 

We have different backgrounds and specialties, but we all have something to contribute. So, find your tribe and love them hard. When you do, what you receive in return will be magnified times 10!

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

 

.

 

 

 

  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.

Fab 5 Friday: My Top 5 Breakfast Meals

I know. I know. I know.

 

I am super late with this post. The thing is, my life has been going through some exciting changes and the thought of sitting still in front of my computer and hashing out this article was inconceivable.

 

With that being said, I love cooking breakfast! I usually have a quick snack or shake as I head out the door to my early morning clients. When those sessions are completed I get to head back home to a quiet house and go to work in the kitchen! This routine allows me to unwind, regroup and refuel!

 

Here are my TOP 5 (currently) BREAKFAST RECIPES:

 

Sweet Potato & Scrambled Egg Sliders

 

Ingredients:

  • 4 pieces of Sweet Potato Sliced into approx. 1-inch rounds
  • 1 -2Tbsp of coconut oil
  • 1tsp cinnamon
  • 1 tsp sea salt
  • 2 eggs
  • A splash of non-dairy milk
  • Your choice of veggies and meat to add to your scramble.

 

Directions

 

  • Preheat oven to 400*
  • Coat slices of sweet potato with coconut oil
  • Sprinkle slices with cinnamon and sea salt
  • Bake in the oven for 20 minutes, then turn over for another 15 minutes (I usually cook the sweet potatoes ahead of time and heat them in the skillet for a minute on each side after I cook my scrambled.)
  • Create your own egg scramble and place between two slices of sweet potatoes.

 

Sweet Potato Toast

Ingredients:

1-2 slices of sweet potatoes cut thinly lengthwise

Your choice: avocado, tuna, egg scramble, lunch meat, hummus etc.

 

Directions:

  • Toast slices of sweet potatoes in the toaster on medium (varies per toaster). When it pops, let cool for 2 minutes and toast again.
  • Add topping of your choice

 

Yogurt Bowl

Ingredients:

  • Greek or Siggi’s yogurt (both are nutrient dense and lactose-free)
  • Your choice of toppings. I recommend: Purely Elizabeth granola, coconut chips, Manitoba’s Harvest Hemp Hearts, berries, bananas, raw honey, walnuts, etc

Directions:

  • Mix and enjoy!

 

Egg & Bean Breakfast Burrito

(Not my picture)

Ingredients

  • 2 large eggs
  • 1 fajita sized whole wheat tortilla
  • 1/2 cup canned black beans, rinsed
  • 2 tablespoons salsa

Directions

  • Crack 4 eggs into a glass bowl and whisk until well yolk and white are well combined.
  • Scramble eggs to your liking.
  • Rinse black beans to get rid of excess sodium, and set aside.
  • Pour eggs, beans, and salsa onto the tortilla. Roll into a burrito, and slice in half.

 

Mini Frittatas (enough for future breakfasts)

 

(obviously not my picture either)

Ingredients

  • 2 teaspoons olive oil
  • 1/4 teaspoon ground black pepper
  • 1/4 cup chopped fresh basil leaves
  • 1 cup shredded mozzarella cheese
  • 1/2 cup plain yogurt
  • 8 large eggs
  • 1 1/2 cups grape tomatoes, halved
  • 2 large cloves garlic, minced
  • 4 (2-ounce) links all-natural Italian chicken sausage, cooked and thinly sliced
  • 1/8 teaspoon sea salt
  • 3/4 cup chopped yellow onion
  • 2 small yellow potatoes, peeled and diced

Directions

  • Preheat oven to 400ºF. Mist a 12-count muffin tin with cooking spray.
  • In a medium skillet, heat oil over medium-low heat. Add potatoes, onion, and salt and sauté for about 10 minutes, stirring occasionally, until vegetables are tender.
  • Add sausage, garlic, and tomatoes, and sauté for 2 minutes more.
  • Divide mixture among muffin tins and allow to cool for about 10 minutes.
  • In a medium bowl, whisk together eggs and yogurt. Stir in cheese, basil, and pepper. Divide evenly among muffin cups.
  • Bake for 20 minutes, until puffed and set.
  • Remove from oven and let cool for about 20 minutes. Slide a knife around each frittata and gently remove, placing on a large rimmed baking sheet.
  • Freeze until firm, about 2 hours, then transfer to a large zip-top freezer bag. Return to freezer until ready to serve, up to 1 month.
  • To serve, reheat in the oven or microwave can be used if desired.

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. 

I Have an Addiction

I have an addiction.

It was coming between me and my friends. It made it hard to look them in the eye and hold a conversation.

It was hindering my visits with my father.

It was impacting my health, my productivity, and my sanity.

I was addicted to being CONNECTED.

I needed to be CONNECTED on Social Media.

I needed to be CONNECTED to my e-mails.

I needed to be CONNECTED to my text, phone calls and anything happening on Nextdoor, POPSUGAR and with baseball around the corner, the MLB app.

My phone was in my hand at all times. Even with my laptop open and my Kindle by my side. I began to take better care of these devices than myself.  It was holding me back from progress on many of my commitments and goals.

It wasn’t until I was visiting my father I realized the depths of this problem. I had taken a photo of him, posted it on social media to show his friends his progress while every Alzheimer’s/caregiving group I could think of in hopes of a reaction. I was consistently looking down at my phone every few minutes until my dad took it out of my hands and wanted to see it. (He knows how to swipe right by the way.)

I realized then I was not valuing my time and that needed to change.

So I made changes. And here is what I did…

  • Every Sunday I always set aside specific office hours, but I would often find myself waking in the morning and grabbing my phone to go through e-mail. I wasn’t COMMITTING myself to office time and was instead spreading it throughout the day. So now, I have scheduled hours in the day when I answer and respond to e-mails. I also turned off the e-mail function on my phone.
  • I am COMMITTING to only posting to social media 3 times a day. Unless there is a cute dog then that rule goes out the window 🙂
  •  Airplane Mode is my new beau and we are in a COMMITTED relationship.  I can turn it on when I am out for a hike or a workout. I can still listen to music or a podcast while engaging in activities that will enhance my mind body and soul without the distraction of phone calls or texts. I also use this mode at night when I go to sleep! This has had the biggest impact thus far.
  • Last, but not least, I had to limit TV. I have shows that I am allowed to watch at night to unwind, and those guilty pleasures that I can engage in while folding laundry or other mindless chores around the house. I am COMMITTED to cutting down on TV and I am even thinking of selling the one I have.
  • I am curious, after reading this are you addicted as well? Are there changes you can make to help you be more present in life?

“You never change things by fighting the existing reality. To change something, build a new model that makes the existing model obsolete.”

 

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!