CHOCOLATE RASPBERRY CHEESECAKE

This recipe is from my colleague, Laura Marquis, and can be found in her book SWEETS IN THE RAW. Please check out her website Naturally Healthy Desserts.

 

 

Ingredients:

 

Crust

  • ½ cup walnuts
  • 3 deglet noor dates
  • dash of salt
  • 1 teaspoon cocao powder
  • pinch of cinnamon

Filling

  • 2 cups raw cashews (soaked 2 hours)
  • 6 medjool dates
  • ½ cup cocao powder
  • ½ cup refined coconut oil, melted
  • 1 teaspoon vanilla extract
  • 2 tablespoons cashew milk
  • 2 cups raspberries (juiced)
  • pinch of salt

Glaze

  • 1 cup raspberries
  • 1 tablespoon refined coconut oil, melted

 

How To Make

 

Crust

Process all ingredients until graham cracker like consistency in the food processor. Firmly press crust into the base of 2 mini springform pans or 12 mini silicon molds.

 

Filling

Process all ingredients until a smooth, even consistency in the food processor. Evenly spread filling onto the base. Set aside in the freezer while you make the glaze.

Leftovers can be stored in the refrigerator for up to 1 week or in the freezer for up to one month.

 

Glaze

Blend all the ingredients in a blender. Evenly spread on top of the filling. Freeze for 4 hours. Unbeaten dessert can be stored in the refrigerator for up to 1 week or in the freezer for up to 1 month.

The Scale…A Form of Alternate Facts

We cannot gain strength by doing what is easy. We gain strength by facing challenges.

 

 

I spent a lot of time over the holidays reflecting on my life, business, core values and how to best share my story so that I can help coach and empower others. I refuse to be one of the coach/trainers/social media influencers that focus on weight loss, quick fixes and 6-pack abs.

 

My friend and colleague, Anna Renederer, said it best, “The scale is just a distraction. It doesn’t show the whole picture.”

 

She is absolutely right, and that is what gave me the courage to share these photos and dive deeper into what you can’t see just by looking at these pictures. These images represent different phases in life and different lessons I learned when it came to improving my physical and mental health and well being.

The Struggle

In the above photo I was 28 years old. This was my first, and only fitness competition. When most people see this picture they think I am in great shape and often wonder why I don’t look like that, or compete anymore.

 

The truth behind the spray tan is that I was lost, struggling in my career, and believed that competing in a fitness competition would help me create a name for myself and land in magazines. It was away to escape my day to day and get to the next level. An ‘easy’ route if you will.

 

I had graduated with a degree in Biokinesiology and my goal was to show people how to be healthy and fit. No excuses. Mind over matter. After all, that is the mindset that worked for me with past accomplishments so why wouldn’t it work for everyone? Why wouldn’t people want to jump on board with me?

I was young, naive and life hadn’t really happened to me yet. My biggest concern in life was trying to find the hottest happy hour in the city.

 

When people didn’t jump onboard with my training style and philosophy I decided to go down the path of the people who were an inspiration for me in fitness. The ones I saw on the cover of magazines by the check-out counter. I registered for a competition and thought by dong so I was going to be a fitness model and my career would take off.

 

What this picture does not show you that I was hungry, and in pain due to restricted dieting and double day workout sessions. I was trying to mask my depression and anxiety, and thought by competing and succeeding my friends and family would show more support and respect for my career.

The competition came and went and none of the above changed.

Sure, the number on the scale was low but my self-doubt was at an all time high.

The Courage

The Giant Race of 2013 was a brief moment in time where I was able to take a break and do something for me. At this point I had been caring for my mom battling esophageal cancer for the past two years. I was at my heaviest but I didn’t have time to think about that.

 

You cannot tell from this picture  that I was sleeping on an air mattress for two years, the only clothes I had available were the ones that would fit into 3 brown bags underneath my mothers’ medicine table. It doesn’t show that I was up every few hours at night to suction my mothers’ tracheotomy tube or to administer medicine through her feeding tub.

And no scale can show that I was growing stronger mentally, discovering what it meant to live by core values, or that my mother started to see her daughter’s career choice was in fact a meaningful one.

While I wasn’t pleased with my physical fitness or health at this moment in time, I was learning a lot about myself, what it means to be healthy and becoming more grounded in the messages I want to deliver my clients and followers. The scale was the furthest thing from my mind because my parents didn’t even own one.

While I was scared and still very much anxious, my experiences watching my mother pass on and then moving right into becoming my father’s caregiver, allowed me to really focus on what is truly important and all the moving pieces that go into living a healthy life. Things that would allow me to connect and share with my clients and followers on a deeper level.

The Confidence

Arriving here (the above picture) was not an easy process. There were sleepless nights, lots of tears, betrayal, heartbreaks, falling-outs and lonely holidays.

 

But through all of this I have learned the importance of taking care of me. To make sure that I am getting my daily exercise in and knowing that somedays will be more active than others. Learning to put on my oxygen mask first so that I can help others.

I can now consistently make healthy choice and don’t look to anyone else for approval. I am unapologetically me and I got her through STRUGGLES, COURAGE, and CONFIDENCE.  

Being mindful and making healthy choices allows me to stay focused and committed. I have learned to set boundaries, but to still be open and lead with my heart. A scale can never measure progress in these areas.

 

So stop putting emphasis on weight and what the scale says. It is not accurate, it is an alternate for of facts (since that is now a thing). A healthy and happy life is meant to be lived, not obsessing over a certain number. There is so much more that goes into LEARNING to LIVE A HEALTHY LIFE.

 

Start looking at the THINGS you are gaining in life when you choose to commit to your health and fitness journey.

Superfood Soup!!!

Winter weather means rainy weather and cold nights which pairs perfectly with a nice hearty cup of soup! I received this recipe from a friend, and colleague, Melissa Esguerra. The past few months I have been working with Melissa to learn how natural solutions can improve my health, well-being and environment. This Superfood Soup is loaded with vitamins and nutrients to help support both your immune and digestive system. Enjoy!

Ingredients

Cauliflower

Leeks

Onions

Shallots

Garlic

34 oz Organic Chicken Stock

Olive Oil

Salt & Pepper

Parsley (for garnish)

Directions

Preheat your oven to 400 degrees.

Lightly toss the veggies in olive oil, salt and pepper. Place veggies on a cooking sheet as flat as possible. Bake about 20 minutes.

Wile the veggies are baking, heath the chicken stock on the stove in a deep pot that will also fit the veggies. Once the cooked veggies are done, add them to the hot chicken stock. Leave them on the stove for 15 minutes (this adds flavor to the soup).

Add cooked veggies to organic chicken stock on low heat. This allow the flavors to bind. Let sit for 10-15 minutes.

Pour pot contents into your blender. Blend until smooth consistency is achieved.

Pour soup into soup bowls and season with sea salt and pepper to your liking.

Garnish wit fresh parsley.

Are You S.U.R.E. About Your Goals?

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“Make sure your goals are from the heart, the hearts song reveals your true desire.”

I have pent most of my life setting goals, and the latter part of my life has been dedicated to coaching others to dream BIG goals and guiding them towards success.

One of the most common type of goal setting techniques is to set S.M.A.R.T goals. Specific. Measurable. Attainable. Relevant. Time-Bound.

While this has worked for myself and many of my clients over the years I recently came across a new method which I found intriguing. I believe it is an eye opener for many people and tests their true commitment to their goals right from the start.

It is called S.U.R.E goals.

S: Is it specific?

The more specific you are with your goals, the easier it is to weed out anything that may deter you from you goal. When being specific about your goals, set a time to reach it. This should eliminate procrastination.

U: Do you understand the work involved in your goal?

Do you have a full understanding of the time, financial, mental and physical commitment it takes to achieve your goal? If the answer is no, go back and adjust your goal or do some research. This is the step that will make or break your success.

R: Is your goal realistic? 

Setting unrealistic goals is the number one reason why people crash diet and exercise programs fail. Spend time in this area and reflect back on “U.”

E. Are you enthusiastic about your goal?

Are you excited about the possibilities that you will experience when achieving your goal? Does your goal discourage you or motivate you? You have to have passion about what your are doing if you are going to see it through.

I encourage you to take the goals you have set and run them through the S.U.R.E. process. See how it feels. Do some of them need tweaking?

I want to help you achieve a healthy and happy life. If you need some guidance, e-mail me at tiffany@motivated-fitness.com for a FREE 30 minute Success Strategy Session. 

Wishing you tons of success!

XO ~ Tiffany

Check out this fun and creative #FridayFive from @fitapproach using the #Surge. #Hedstromfitness

A video posted by Hedstrom Fitness (@hedstrom_fitness) on

Fab 5 Friday! Hedstrom SURGE!

#BUILDYOURBESTBODY

#HYDROSTRONG

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After a week of not being able to update do to a wet laptop screen (keep your fingers crossed that it is okay), I am excited to get back to sharing my life lessons, health tips and more with you!

Being forced to take a break from technology allowed me to do a lot of journaling, get caught up on podcasts and READ!!!

I am excited to get back into the swing of things next week and it is perfect timing! I am teaming up with Hedstrom Fitness and Sweat Pink to bring you a week of workouts and love to your strong and capable body!

For a glimpse into Sweat Pink’s 5 Favorite Moves click on the link!

Fab Friday: Top Blog Posts

webmail-motivated-fitness

This year, one of my top areas of focus is rebranding, which includes updating my website so that it caters to my values and voice. In doing so, I began looking back at previous blog posts and wanted to share a few of my favorites and the messages that have been consistent throughout my short time blogging.

I remember the first time I shared a post. I was so afraid of being judged. I thought everything had to be perfect so I was afraid to be authentic and raw. But by allowing my vulnerability to makes it way onto a page and eventually to the eyes of many readers< I have now connected with people all over the world and opportunities keep arising just by speaking my truth.

Here is a glimpse back!

If You Want to Soar with the Eagles, Stop Hanging Out with the Turkeys

This is my very first post! I have to thank my friend Sarah, a truly creative soul, for supporting and encouraging me. She is definitely and EAGLE and I have learned so much from our friendship through the years.

Wherever You Choose To Go, Go There With All Your Heart

”Here’s to the crazy ones. The misfits. The rebels. The troublemakers. The round pegs in the square holes. The ones who see things differently.”

I still get asked every few months what is it that I really do, how do I make a living doing it. I CHANGE PEOPLES LIVES FOR THE BETTER! I make them healthier, stronger, more confident and happier. I lead and coach from the heart and that is what makes me successful.

What Does Your Dash Represent

This post was a start of a new journey. I had to write it. By putting it out there in the universe and sharing with all of my readers there was no going back. I had to take a leap of faith and figure out when, how and where I was going to land. I am happy to say it was one of the best decisions I have ever made!

Think About This

Excuses, excuses, excuses. It is time to drop them and focus on the things that matter most. One of those things should be your health.

Caregiving: The Ups, Downs and In-Between

Definitely one of my most popular posts. It has been shared on a national Alzheimer’s website and I have received a tremendous amount of positive feedback. I am definitely very proud of this piece.

 

Healthy Habits

habits

 

It seems like the end of the year was a rough one for many people.

 

A combative election, holidays and winding down the year as the season changed is a lot for anyone’s body to handle. These types of stressors due have a major affect on our immune systems causing our bodies to be tired, weak and susceptible to diseases.

 

Myself, and many of my clients, spent most of the holiday season ill. At one point tea and tissues were the only things I wanted and needed for Christmas. To be honest, I am still fighting off part of this cold and in all my years of training I have never had so many clients out at the same time.

 

Over the years I have come up with a few health hacks that help me keep most colds and flu at bay. These have become a part of my daily routine and you may find one or two of these tips that work for you!

 

Lemon and Honey Water

This is a morning staple for me. I take juice from half a lemon, raw honey and mix them in hot water to help kick start my metabolism and boost my immune system. At first it was hard to make the switch from coffee first thing in the morning but after about a week I started falling in love with this hot beverage.

 

Essential Oils & Diffuser

I am new to essential oils but I am enjoying learning about all of their health benefits and use them daily. There is so much that these babies can do and they are all natural. If you have a runny nose, dab a drop of lemon above your upper lip and POOF, no more sniffles. Have a headache, rub some peppermint on your temples and on the back of your neck. At home and not feeling so great and a little fatigued, combine some oils in your diffuser and breathe deeply.

 

Move Daily

Even if it is just short walk or mild stretching 20 – 30 minutes of daily movement help keep all body systems functioning optimally. Strength training, yoga and various forms of cardio allow the body to push toxins out of the body before they cause inflammation and illness.

 

Soups

Along with being a comforting food on cold winter days many soups also have a lot of health benefits. Made fresh they are loaded with veggies that provide a lot of vitamins and nutrients to aide your immune system.

 

 

Water Water Water

Being a person who grew up on soda, making the switch to water wasn’t so easy. Sure, I consumed it while working out or playing sports but in my off time it was not my beverage of choice. In order to transition I had to get creative. I started infusing my water with fruit, lemon or mint. It worked! I started drinking more water and my energy increased. Now I don’t always need something to flavor my water but it is a nice occasional treat.

 

So there you have it. Daily habits I try to implement to keep my body healthy and functioning properly.

 

What are some of your favorite health habits?

Credo For This Year And Life!

Johann Wolfgang von Goethe

 

The first time I heard about a Credo Card was 7 years ago from my mentor Todd Durkin.  I was attending his weekend mentorship program where he discussed how to create IMPACT, to live the life you love and be world class.

A credo is essentially a formula or a belief that people follow and/or live by. The top companies in the world all possess and their employees exemplify the words listed out on the card allowing for consistency in service, systems and experience. It is sums up the core values of a company and the mark they wish to leave.

While scoping around the internet the other day I came across this list below. It was posted as anonymous so I cannot give credit where it is due but I am adopting it as my credo this year, and going foward, as each of these statements ring true to my beliefs and values.

Although I did not write these statements, I honor their meaning and take ownership over these actions I intend to live by.

I encourage you to find, or create, your own credo.

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Motivated Fitness Credo Card

 #IAmEmpowered

#ICanandIWill

 

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!