Ch-Ch-Ch-CHANGES!

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I have been a little M.I.A. on here the past few weeks and I apologize. However, I am happy to announces that one of my big goals for my career will soon be coming true.

I have recently hired an online team to help enhance my website so that I can continue to give you glimpse into my life, lessons learned, health tips, fitness tips and workouts and much, much MORE!

The new website will be much more functional and will allow me to post beater quality of content and photos. Also, I will now be able to embed better videos.

This website has needed an overhaul and facelift for quite some time and NOW is the time 🙂

Expect to see a new look in early January and in the meantime I will be posting to this site.

Stay tuned this Friday for Friday Fab: Fitness Gifts & Gadgets

~ Tiffany G.

Stay Positive

Just when you think you have it figured out, you realize you don’t.

 

Last Thursday I was on top of the world.

 

All the things that I dreamed of happening were finally coming into fruition. My blog is growing, my rebranding will be easier than I initially thought, I received a sponsorship with a fitness company and I learned even more ways to expand my reach and let my voice be heard. I was eager to start a new yoga program to increase spiritual, emotional and physical balance. I found a great place to live, and I was back to my regular teaching and coaching schedule after taking a few weeks to get settled.

 

But Thursday night I started receiving phone calls from an unknown number. I was at an event so I didn’t answer and there was no message left. Then they began again on Friday morning. A doctor I never met told me that my father was in the hospital.

 

I was in a panic. I had planned to film workout videos, promised to check-in with a client and enjoy the gorgeous sunny day. For those of you that have cared for sick loved ones, you know how a phone call can change everything…and it happens multiple times. Temporarily all of this had to be put on hold.

 

I spent the past week watching my dad be restrained to his bed because he would hit and kick the nurses. He called for me to help him undo his restraints. He was mostly confused, and angry, but he knew who I was.

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This is my second time going through something like this. Receiving phone calls late at night for a parent in the hospital. And just like with my mother, this unfortunately is only going to get worse, and possibly become more frequent.

 

We all experience chaos and heartache, and it is important to FEEL what you are going through. But you also have to try and shift your thoughts and remember the positive. It is not always easy and it takes practice.

 

The path to finding the positive is different for each and everyone of us. Here are a few options that may or may not work for you. It is important to find what MAKES YOU FEEL good energy.

  • Go for a walk, run, exercise
  • Meditate
  • Chant
  • Aromatherapy
  • Spend time with friends
  • Talk about whats troubling you
  • Don’t talk about what is troubling you but talk about something that will help you come to terms with your current situation
  • Journal
  • Make a gratitude list
  • Drink water and tea

I am curious to hear what helps you stay positive and get your mind right. Please share in the comments below.

 

This is what life is all about. To seek and enjoy the positive!

 

Sending you good vibes 🙂

Mauer Sports Nutrition Promo Code!

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Yum!!!

That pretty much sums up how I feel about these bars.

Normally I try to eat whole foods throughout the day but there are times where that is just not feasible.

Being a collegiate athlete and a fitness competitor I have had my fare share of bars over the years. Most of the time they tasted horrible, left me feeling gassy and/or didn’t fill me up. I was hesitant to purchase any more bars as snacks but once I tried Mauer Protein Bars I was hooked!

My first encounter with Mauer Protein Bars when I attended the IDEA World Fitness Convention. These bars are one of the healthiest on the market and they taste amazing! They are made from natural ingredients.

They also have Protein Mini’s which are super easy and convenient.

My friends at Mauer have offered myself, friends and followers with 20% off of their porducts when you use the code Tiffany20 at checkout!

I highly suggest you head over to their website and try out these deliciously healthy bars!

http://mauersportsnutrition.com/

Need A Little Motivation???

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At 6am this morning I crawled out of bed to a freezing cold house and clouds covering the sky. I live in th San Francisco Bay Area and this is supposed ot be the start of our Indian Summer but that has not happened yet.

Today, was one of the rare mornings where I didn’t have early clients. I popped open my laptop with coffee in hand and a blanket across my lap trying to keep warm.

I answered some e-mails, connected with my virtual training clients and watched a little GMA.

Although my morning was open, my afternoon was packed with meetings, conference calls and ends with catching up with a good friend I have not been able to connect with in a few weeks.

As I am cuddled up under my warm blanket I am contemplating working out.

If I wanted to get it in, it had to happen right then and there. If not, something else was going to get knocked off the to-do list as they day went on. I am still on a mission to make this year my healthiest year yet and I didn’t want pure laziness to get in my way.

I needed some extra motivation.

I grabbed my jumprope, bands and ab wheel. I put on a cute workout outfit but even that didn’t seem to help. So I grabbed my essential oils.

I have become fascinated with oils the past 2 months. Originally I started using them to help with my sleep disorder and then saw the benefit the offered when used for anxiousness and stressed. Now, I am trying them with just about everything.

In a world that is moving so fast we forget to stop and smell the roses, I find oils a great way to get the aromatherapy our senses need and also to help regulate our energy forces.

Today I used Peppermint and Motivate to give me a little extra push and it worked! Peppermint helps to promote clear breathing and is a great pick-me-up oil. Motivate, the Encouraging Blend, promotes confidence and courage. It also has a chocolate smell for all the chocolate lovers out there! Together they can give you the boost you may need on tough days.

Workout is done and I can now go about my day with no regrets!

Have you worked out yet today? Here is a cardio blast workout that can be done anywhere!

Have fun!

~ TIffany G.

Cardio Blast Tabata Style

Get Up and MOVE!

Every Sunday morning I wake up, grab a cup of coffee and go for a long walk. Sundays are normally me rest days. It is the day I dedicate to regroup and focus on the week ahead. My Sunday morning stroll helps to feed my soul and get my head in the right working space.

 

This week, as I hike the mountains of San Pedro Valley Park, I played many of the podcasts that I needed to catch up on. To my surprise there was a common theme throughout the different shows. They all discussed the importance of movement and they all compared the way our ancestors did compared to present day living.

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Being a health and fitness professional I tend to geek out on podcasts that consist of personal development, health and science. As I listened to the episodes as I walked among the tall trees I began to think about how I can help my clients recognize the difference between exercise and movement since we all need to move more.

 

You may be one of those people that workout 4-6 days a week for 6o minutes at a time. That is great, however, if you then spend the rest of your day sitting at a desk and your nights sitting on the couch you are still living a sedentary lifestyle. It’s true,

Our ancestors used to move on average 3000 minutes a week compared to the 300 minutes a week the avid exerciser commits to. Our ancestors spent more time on their feet, walking; working in fields or gardens, and their work consisted of more physical labor than most of the careers out there today.

 

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Here are some ways you can incorporate more movement into your daily life:

  1. Evening walks with family or friends
  2. Park your car far away from the store or restaurant when you go out.
  3. Walk around while talking on the phone.
  4. Set a timer at work. Every 30 minutes stand up, stretch, do some squats at your desk. Mix it up every time the timer goes off.
  5. Stretch or do exercise while binge watching Netflix. (Set limits on the binge watching!)
  6. Focus on the muscles you are engaging while doing house hold chores.
  7. Create a 3-5 minute movement routine to perform when you wake up in the morning.
  8. Play outside with your kids, your cousins kids, or your friend’s kids. Show them the importance of movement.

Our body is designed to push against gravity. We are intended to stand upright, tall and rooted to the ground. When we spend most of our days in a seated position our spine becomes compressed, our posture is compromised and we lose bone strength, our lung capacity decreases (due to lack of movement and curvature in the vertebral column) and our circulation becomes poor. Our metabolism slows along with communication through our nervous system.

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We can all benefit from moving more throughout the day.

What are some of your favorite ways to stay moving during the day?

Who Are You…

                             …to tell me what I can and cannot do.

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That was the message Olympian Amy Van Dyken delivered when she accepted her award for INSPIRATION this past week at the IDEA World Fitness Convention.

 

The former world record holder, and the most successful athlete at the 1996 Olympic games, joyfully shared with us the ups and downs she endured growing up in the sport of swimming. She spoke of the struggles she faced in the Olympics games along with the ones surrounding her life changing accident that left her paralyzed from the waist down.

 

She sat confidently on the stage, comfortable and at peace with all that life has thrown at her and had us laughing with her, rooting for her, and wanting her to become our new BFF. She is a remarkably smart, beautiful and strong woman.

 

As I listened to her speak, I thought a lot about the things I endured up to this point in my life which fail in comparison to Amy’s story. However, reminded me that I can accomplish anything as long as I BELIEVE IN ME!

 

I was told I was to tiny to play soccer. I DID IT ANYWAY

 

I was told I was not fast enough to play basketball in college. I MADE THE TEAM.

 

I was told I would not get much playing time in college. I BECAME THE STARTING POINT GUARD

 

I was told I should not go to Africa. I CLIMBED MT. KILIMANJARO

 

I was told that I didn’t have the business knowledge to start my own business. I DID AND BOUGHT A BOOT CAMP AND I AM LAUNCHING ANOTHER THE END OF SUMMER.

 

I was told that I could not make a living as a writer. I AM A PART OF MANY PARTNERSHIPS AND COMMUNITIES THAT DRIVE REVENUE.

 

I may be slow, not as fast as others, I don’t have a business degree and many people can write more eloquently than I currently can but I have what others don’t have.

 

A VISION FOR MYSELF.

 

I will not succumb to what others perceive me to be. I will work hard, hustle, network and form relationships that align with who I am and where I am going.

AND YOU SHOULD TOO.

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So next time someone tells you that you can’t, or shouldn’t do something, look at them and say…

 

“Who are you to tell me what I can and cannot do!”

 

Click here for Amy’s acceptance speech. 

We Live In A World Looking For A Quick Fix

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I could go on and on about this topic but today a colleague share a brilliant post based on an article that was just published.

We live in a world with no patience and that lacks compassion on many levels. We don’t want to take the time to understand the problems we face and are too wrapped up in the day to day to realize the impact our daily activities will have on our future.

Recently there was an article published about an FDA approved system to help end obesity.

PLease read what Molly Pappas from Strong Girl Fitness has to say about this shocking ‘solution.’

Weekly Challenge: COMMIT!

Set a goal & COMMIT to it.

Being clear about your goal is critically important to be able to achieve something you WANT.

It’s important to take control of the direction of your life and to live your life ON PURPOSE, and not just let life “happen” to you.

If you don’t, you might wake up in 10 years and wonder how you got there!

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Your Challenge of the week is:

Define one of your goals and COMMIT to achieving it.

No matter how big or small your goal is, if it doesn’t CHALLENGE you, it doesn’t CHANGE you.

Here are a few things that are important to define when setting your new goal:

  1. They have to be S.M.A.R.T. Goals (Specific, Measurable, Achievable, Realistic, Timely.) and write it down.
  2. Write down WHY this goal is so important to you.  When things become challenging to you, your WHY will push you through these tougher periods.  If you don’t have a good enough WHY, then you need to choose another goal that is IMPORTANT to you.
  3. Create an action plan! List out EXACTLY what you are going to do in order to achieve you goal.  Are you going to work out 3 times a week at 6am?  Great- now block it off in your schedule Be as clear and as specific as you can.
  4. Imagine how you are going to FEEL once you have accomplished your goal.  Write it down.  (this is a really important step- so don’t skip it!)
  5. Share it with someone. A friend, family member, co-worker or whoever!  Have this person help you to be accountable for your actions.

Are you ready to get started?

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What goal that YOU are going to set for yourself this week? Leave a comment below and let me know how I can help you! 

Wishing you a Healthier Ever After!

x0 ~ Tiffany G.

Sending Hugs To All The Mothers Out There

Happy Mother’s Day to all the Mother’s out there. This post is not meant to be depressing. It is intended to find light in the dark moments and to cherish the moments you share with others.

 

“What’s the rush? “ she said to me

“Mom, I just want to you to rest and relax”

“Why, what’s the rush?” she repeated.

 

I thought about it for a few seconds and she was right. Why was I rushing her. After all, I only have a few more days left with her.

Just days prior to this she was trying to rip her tubes out. She had been panicked and incoherent. For 6 weeks she had been on hospice care and was now she experiencing end of life agitation. But that particular moment was different. She was calm. She was at peace. After long weeks of lying in bed she just wanted to sit up.

Just days prior to this she was trying to rip her tubes out. She had been panicked and incoherent. For 6 weeks she had been on hospice care and was now she experiencing end of life agitation. I After long weeks of lying in bed she just wanted to sit up.

It was Sunday night and I had been caring from my mom alone that weekend. I was going to be relieved Monday morning by Leah, a woman we hired to help with they myriad of issues my mom endured due to her cancer.

 

I was tired, scared and I just wanted peace.

 

As we sat there she asked me to grab her lipstick. I didn’t want to question it but was curious as to why. I handed it to her and she gently covered her lips. She asked for a mirror, applied more lipstick and then told me to take a picture. Again, unsure why, I grabbed my phone and snapped this photo.

This is the last photo I took of her.

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We then went on to watch Despicable Me 2 and Tosh 2.0. Both of which cracked her up. It was a nice moment and although I was extremely fatigued by this entire journey, it was a night well spent.

 

The following morning Leah arrived and I went to sleep for a bit. An hour later I woke up to a commotion. I ran into my moms room to find her trying to rip her tubes out again. As Leah, my neighbor, my dad and I tried to calm her down, I gently grabbed her shoulders, leaned her back into the pillows and told her she needed to rest and that I loved her. She mouthed the same words back to me then closed her eyes. She was finally resting.

 

I had no idea that would be the last time I would see her awake. She as at peace the rest of the day but her breathing was beginning to slow. She passed away the following evening.

I still think about her everyday.

Especially now.

Hug your mothers, mothers hug your children. You never know how long you have with them.

For all of you who have lost your mother, we can still celebrate them today. Eat their favorite foods, wear the outfit they loved on you, take time in nature. Go on a walk and tell them about your relationships, dreams, or dilemmas. Do something that makes you feel close to them and Hug the ones you love.

 

A mom’s hug lasts long after she lets go. ~Author Unknown

Wishing you all lots of love and joy today!

Hugs ~ Tiffany G

Happy Birthday Mom :)

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Dear Mom,

 

Today is your 72nd birthday.

 

I miss you so much. The Giants are off to a good start and the Warriors keep breaking records. I can’t tell you enough how grateful I am that you put me in sports at such a young age. You, as well as the teams I have been on, have taught me how to fight and stand up for myself.

 

This life has not been an easy one but I wouldn’t want it any other way. The experiences I have faced have made me strong and a better human being. I see what is important in life and can connect with others on a deeper level. I thank you for always being my biggest fan.

 

I admire you. I have seen you at your darkest moments and also experienced your shining light. No matter what, you always had my best interest in mind. You, and my father, worked your tail off for me. Your dignity and grace will not be forgotten. EVER.

 

Right now I am facing some of the toughest obstacles I will ever have to face. I know this is not what you planned. This is not what you envisioned. Whats happening right now does not make sense. But I will fight to the best of my ability and I WILL make you proud.

 

I love you! Thank you for raising a fighter and a champion!

 

XOXO