Motivation, Mantras and More…Oh My!

d1a0a26a647cc186990fb8d07e8ca37b

Motivational posts flood the morning newsfeed everyday on Facebook. Especially Mondays!

 

Meme’s about positivity, or poking light at something bombard Instagram on a daily basis.

 

And of course, there are the rants, the arguing between personal comments and the statuses that give away too much information. However, it is the positive posts that have the greatest impact in a not-so positive way.

 

In this day and age, it is hard to not get sucked in other people’s status updates,  difficult to not compare ourselves to the people who seem to never experience a bad day, and it takes every once of power and might to not punch the outspoken person whose views completely differ from yours.

 

But guess what?

 

Social Media Isn’t Real!

 

Not always anyway.

b37650a69e10f728a6c30c8f6d9d3f43

As Fitness Professional, I am told to always post positively.

 

As a writer, I am told to be raw and authentic.

 

As a social medial influencer, I am told to be relatable, engaging and honest.

 

It gets confusing. There are days I spend so much time trolling the Internet seeing what other people like me are doing and posting. Analyzing the number of likes they get and the amount of followers they have. Next thing I know, hours have passed and I have not accomplished a single thing. Then I have to come back to reality. MY REALITY.

 

When I post a positive post, sometimes I totally feel it. Other times, I NEED TO HEAR THAT POST. That quote may be the affirmation I need for that day, and I share it because I believe someone else out there may need to hear it too.

c289f36fc13d4152c8d87545f0eed0f3

I try to be honest with my feelings and my struggles. I am by no means perfect and I feel that allowing people in allows me to be more approachable, therefore, I have the opportunity to help and coach more people.

 

Some people don’t like my honesty. That’s fine. Keep scrolling or unfollow me. It has been done before and it doesn’t faze my mission or me. (Okay, it fazed me a little bit but I survived.)

 

When you find yourself comparing yourself to these seemingly ‘perfect’ lives on social media, ask yourself if it feels authentic or fake. I encourage you to pay attention to those that share their stories, ups and downs. Try engaging with those who provide valuable information and make social media work for you!

 

Social Media can be a great way to connect with others when used correctly and mindfully.

 

So don’t get caught up in the carefully crafted flashy photo that took many hours and apps to create.

 

Focus on YOU!

 

Be YOU!

Fridays FAB 5: Finds!!!

webmail.motivated-fitness-1

This week I have been focused on settling back in after a conference and vacation. It was time to iron out my schedule for the fall and get back to cooking and meal prepping.

 

While I love being able to take time off and get a way for a while, I definitely crave routine and having control over my schedule. This week I was able to try out a few new things and revisit some old.

 

Here are my Friday FAB 5 Finds:

 

iBand Sling

 

I received this in my BlogFest swag bag and at first I didn’t know what to make of it. I have plenty of small backpacks and a fanny pack (which I totally rock!) that I can take with me on hikes or to festivals. However, I do love compartments and this sling has a ton of them. So I decided to try it out on my hike this past Sunday.

webmail.motivated-fitness-3

I loved it! It was comfortable, light and extremely functional. The only problem I had was remembering which compartment I put my belongings in. Not a big problem, just something this user needs to remember and get used to.

 

Valley View Trail


webmail.motivated-fitness-4

Lately I have been hiking along the beach or somewhere inland along the peninsula but I decided to switch it up this week. I decided to venture to San Pedro Valley Park and check out the trails I used to hike on as a kid while growing up in Pacifica. I forgot how green and beautiful that park is and seeing a family of deer crossing your path early in the morning is a great way to start off your morning. This loop is very family friendly and has enough of an incline to get your heart rate up. It is also great for a quick run if you are into trail running.

 

Momentum Jewelry

 

I have been eyeing this company for quite some time but being the indecisive person that I am I had a hard time deciding on which wrap to purchase. I came across their booth at the expo hall while at IDEA World and the first one that popped out at me was this one….

webmail.motivated-fitness-6

If you have been in my classes or trained with me you have heard me say “Dig Deep” many times. I believe in this phrase. We always have more in us than we initially believe. We can always push a little more, try a bit harder and go a little further. But you have to dig deep to find it and when you do you break down barriers. Now I just have to decide which one to get next!

 

miFitness Hub

This app was created by one of my clients husband and her brother. It is basically Instagram for fitness but more motivation and workouts opposed to selfies and butt shots. You earn points for posting pictures, videos and engaging with other members of the community and once you earn enough points you can redeem them for an Amazon gift card. They are still in the early stages and are in talks with getting more sponsorships but it is still a fun way to connect, learn new things and stay accountable to your workouts.

 

Encouraging Blend – Essential Oil

 

webmail.motivated-fitness-7

 

I am becoming obsessed with essential oils. I now make my own cleaning products which are much cheaper and healthier. Use them on achy muscles, to help calm my anxiety and for a little pick me up!Waking up at 3:45 everyday isn’t always easy but I love this Encouraging Blend called Motivate which is a blend of mint and citrus oils. You can use topically when you have a stressful day or combine and inhale with some peppermint to give you an extra ‘kick’ when you need it!

 

Happy Friday! Feel free to comment below with your favorite finds of the week.

 

XO ~ Tiffany G.

Who Are You…

                             …to tell me what I can and cannot do.

8894c6f9ee87392100b9ea9223a0e039

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.

347d4fa4ce50c08fd268cbe67d733603

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. 

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!

3c6ce435e96f85de7bdeca64b63c4d27

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?

5c5562d6f92bd2443e88cd88f2bed73d

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.

FAB Friday is BACK!

I have been off the grid lately.

 

I have had a lot of personal things going on that I am unable to disclose right now and I needed some time away to FOCUS on ME.

 

But I am back! And I am excited for what this next chapter holds for me.

 

So despite all the chaos the past month I have am going back to my FAB Fridays and sharing all the things I love, discovered or can’t get enough of!

 

Good People

It may sound silly but when you are going through a tough time you learn really quick who it is that you can count on. Some dive right in there with you. Listen and lend a hand. Others judge and want to tell you what it is that YOU should be doing based on THEIR opinions. They are all talk and no action. And, there are the ones that run for the hills. I have learned the people that I need to focus more attention on and the ones that I should conserve energy around.

 

STRONG

I absolutely loved this new show on NBC. My mentor and friend Todd Durkin was one of the trainers this season and I connected with his first trainee Devon Cassidy’s story in so many ways. They were eliminated Week 3 but in Week 6, along with the other eliminated contestants, had an opportunity to come back to compete for a second chance on the show. Todd made it through and formed a new team with Brittany. Every week their backs were against the wall as they faced elimination. And every week they fought and persevered. They made it all they way to the finals but fell short. It was a hard fight and showed that when you are physically and mentally strong you can over come any obstacle. It definitely shifted my mindset and is making me refocus in my own training and life.

13315663_1056512854417648_7499393391595784733_n

Books

I have some amazingly talented friends! Two weeks ago my friends Dawn and Doug landed on the Amazon Best Seller List. This is Dawn’s First book and the second one for Doug.

 

Jack’s Journey USA

This is a great feel good story about a woman and her dog traveling across country, meeting new people, exploring new places and hosting classes educating people how to get outdoors and be active with their dogs. Jack’s personality is one of a kind and he is huge into water sports. If you are an animal lover or seeking adventure be sure to check out this book.

 

Faith, Family, Fitness

I just started this book but one thing I can tell you about Doug, he is full of wisdom and has stories to share. He is a genuine soul and through trial and error, like most of us, is sharing what is important in his life and WHY. I hope to finish this book over the weekend.

 

Water

Water equals tranquility for me. I grew up down the street from the beach and spent summers at our lake house. I often head to the beach to clear my mind of negativity and gather my thoughts. There I am able to RESET and just BE. Currently I am spending a lot of time at a home with a waterfall in the back yard. I sit by it and read, journal and I am there currently writing this blog post!

webmail.motivated-fitness-1

 

Have a great weekend!

 

~ Tiffany G.

Back Against The Wall

Have you ever felt like your back was against the wall? Powerless? Stuck? You felt defeated, helpless and just wanted to slide down the wall, have a seat and throw you hands up in the air and just say “Fine! You win.”

 

I have had many of these moments over the past two and a half years. Many days I feel like I am bipolar. I am walking around on cloud nine until suddenly reality slaps me in the face, knocks me down and it’s a challenge to get to my feet. I sink into a funk and struggle to find my way out until the fighting soul inside me eventually takes over and gather myself to get to my feet, push off the wall and forge forward.

 

Through all of my self-work over the years I have become aware that when I begin to loose hope, it is because I have disconnected with my sense of purpose and values.

 

This morning I clicked on one of those Facebook game/apps/might steal all your information things….You know those apps that pop up on your newsfeed! 🙂 This particular one was designed to tell you your personal quote.

 

Well, the quote I received could no have been more perfect.

 

You have already been through a lot in life, but it has made you who you are today! These experiences are leading the way for your and have made your personality incredibly strong. You don’t let anything get in your way, which is why others can always count on your support! We’re so glad you’re here! Share your story with your friends so they too can tell the world what they have learned in life!

 

webmail.motivated-fitness 

WOW!

 

In Daymond Johns book, The Power of Broke, he says “There’s great value in being true to yourself, and that it helps to have your back against the wall…when you are flat-out determined to get where you’re going no matter what…well, then you’ve got a running start. “

 

You see, the vast majority of people today are standing still. If there is no challenge there is no progress. So if you can shift your attitude and focus when sh*t hits the fan to motivation and the drive to succeed, then you will come out victorious in the end.

 

Sometimes it takes having you back against the wall to thrust you forward to the place you deserve to be.

 

Stay positive and push off!

 

 

webmail.motivated-fitness-1

Caregiving: The Ups, Downs and the In between (Part 1)

webmail.motivated-fitness-3

 

I am a caregiver. I am a daughter and only child of a 75-year-old man who is battling Alzheimer’s.

Alzheimer’s is the only cause of death that ranks in the top 10 diseases in the United States which cannot be prevented, cured or even slowed.

In 2014, family members provided almost 18 billion hours of unpaid care to their loved ones.  While there are plenty of resources out there to help you ease the tension when one has to revoke driving privileges from their loved one or how prepare your home to provide a safe environment, there is very little emphasis placed on the relationship shift that happens due to this ugly disease.

All of a sudden the relationship you once had with that loved one is gone forever. You may experience a glimpse of it here or there that leave you hopeful but soon you come back to reality as you realize your relationship with your loved one and this disease cannot be fixed. There is no work that can be done to improve it, you have to learn to develop a new relationship and that takes time. Being a caregiver, you do not have a lot of spare time to work on new things.

Caregivers themselves experience an emotional rollercoaster. There is anger, resentment and loneliness.  There is a grief that accompanies the loss of shared stories, experiences and activities. There is also anxiety. Who will care for your needs while you are aiding for someone else?  What is tomorrow going to be like?

webmail.motivated-fitness-21For me, all of a sudden the man that raised me had no idea who I was. He now refers to me as his brother.  One day I brought out a family photo album to bring back old memories and I told him I am his daughter. He became extremely agitated and began calling me a liar and saying I was “F’ing crazy.” And for those with experience with people with Alzheimer’s, once they are fixed on a subject they don’t let it go. I was heartbroken. I had always been daddy’s little girl. We used to fish together, go boating, play catch and take our dog out for walks. We would have game nights and dance to 50’s Dance Party when it was on TV.  Eventually I was able to distract him and move on to another subject. And now those memories are moments that I share only with myself.

I won’t discount who my father is. He is still a wonderful man, jovial most of the time, who walks around urging everyone to keep smiling. But on bad days, when things are out of routine, when he tries to do something himself or remember something, he gets frustrated. Those are bad days.  It breaks my heart. And I am the one who is there day in and day out to experience it.

This new limit in our ability to communicate deeply is the greatest loss in our father-daughter relationship. Simple conversations are now unnecessarily complex.

Almost everything I read advises caregivers not to get upset. But every day, dealing with loss after loss whether they misplaced your toothbrush, grabbed your car keys or took apart a project you are working on, we are encouraged to keep our cool so we don’t upset them. This can make a caregiver unravel.

Until recently I felt disruption with in me. After caring for my mom who lost her battle with cancer and going right into caring for my father, I felt a huge void in my life. I had difficulty remembering things, I didn’t know if I was coming or going, I was stressed, I had trouble concentrating, and I averaged less than two hours of sleep at night. My work suffered. My relationships suffered.  I felt alone and misunderstood.

webmail.motivated-fitness-31I do realize I am more fortunate than most. I have been able to write for two different ALZ support organizations. I can share my experiences, lessons learned and emotions with others so they can also not feel so alone. I  developed a friendship and working relationship with the author of Learning to Speak Alzheimer’s. I began to attract clients who have been through a similar situation. We have formed a safe community to openly talk about issues.

All of this has given me the strength, tools, and resources to make sure that my dad is getting the best care. I now feel empowered to care for my father even though it is not easy nor fair.

This disease is ugly. I thought cancer was bad, and believe me I still hate cancer, but watching someone be physically alive and healthy with no recollection of the life they lived for the past forty years is dreadful. I will continue to share my story and experiences to bring more awareness to the disease, to help caretakers get through this process.

Stay tuned caregivers…WE GOT THIS!

 

 

 

 

Fab Friday and then some…

webmail.motivated-fitness

 

 

New discoveries, things I am grateful for and other AWESOME stuff!

 

Books!!!

 

I made a goal this year to read at least 4 books a month. Well We are halfway through the month and I am on book number 3, just started one audio book and have another one to follow once the first one is done. I highly recommend adding these into your reading queue. Just click on the titles to order your copy.

 

Where Fit Happens

This is a great guide to efficient and effective training. I use this approach with many of my clients and incorporate it into my workouts as well. If you are looking to see lasting results with workouts that last 30-40 minutes, this book is for you!

 

Mindset

Perfect book to understand the personality, views and learning styles of those you interact with on a daily basis.

 

Adventures for Your Soul

This book came recommended by one of my mentors wife. It speaks to me, and the journey I have been on the past few years. Remember YOU are important.

 

 

Wellness Habits

 

Essential Oils and Bath Bombs

webmail.motivated-fitness-2

I am in love with these bath bombs by www.Rejuvelle.com.  For the past few months I have been doing research on essential oils to help me with my anxiety and sleep disturbances but felt overwhelmed. My guy happened to buy these for me for Christmas and they have become a highlight to my nightly routine. I drop them in the tub, drink my tea while reading a book and come out of the bath feeling pampered and relaxed.

 

Tea

Ahh….It makes me happy. It is like a big warm hug in the evening. I love Yogi Tea, mostly for the positive messages on the label but I also found this tea that is perfect in the evening.

webmail.motivated-fitness-5

 

Workouts

 

Dan John’s KB Challenge

I am doing it! By the time you read this I will have completed 4k swings this month. The first week was tough and a different part of my body was sore each day. At first I couldn’t walk, then my glutes and it move to my abs and shoulders and back to my abs (I’m not going to complain about that!).

 webmail.motivated-fitness-3

 

Its’s been awesome and my new mantra is to “Be a BadASS with a Good ASS!”

 

But seriously, this workout has me feeling fierce and powerful.

 

 

AWESOME and then some…

 

FITRadio

webmail.motivated-fitness-1

Have you tried this app? I never have to worry about creating a playlist again. FitPRO’s have the option of picking playlists based on activity and beats per minute and workout enthusiasts can select by DJ, genre and/or activity. Check it out and leave a comment below with your favorite playlist!

 

Journal

I have been committed to journaling in the morning how I envision my day unfolding and then I go back at night and write down 3 things I am grateful for that day. This activity helps me slow down and appreciate each and every day.

 

Ruby….

This girl make me smile! She is sweet, loving, silly and has brought so much joy into our home.

This is her "Why do you keep taking pictures of me?" face!

This is her “Why do you keep taking pictures of me?” face!

 

See you next week with more AWESOME stuff!

Until then, feel free to share this with your friends or comment below with some things you find fabulous these days.

Wishing you a Healthier Ever After

~ Tiffany G.

Thai Tomato Soup

This recipe is from my Healthy Ever After: Fresh Start recipe book! For more info on the program click here

 

webmail.motivated-fitness-1

INGREDIENTS:

  • 2 cups grape or cherry tomatoes
  • 2 tbsp extra-virgin coconut oil
  • 2 tbsp trimmed and finely chopped fresh lemongrass or 2 tsp fresh lemon juice (TIP: When working with lemongrass, trim ends then remove fibrous outer layers prior to chopping.)
  • 1 tbsp fresh lime juice
  • 2 tsp minced fresh ginger
  • 1 clove garlic, minced
  • 1 tsp sea salt
  • 1 tsp thinly sliced fresh basil leaves, optional
  • 2 cups boiled water, divided

INSTRUCTIONS:

In a blender, combine tomatoes, 1 cup water, oil, lemongrass, lime juice, ginger, garlic and salt. Blend until smooth. Add an additional 1 cup water and blend to combine. Divide soup among serving bowls. Top with basil, heat more if desired.

Do Your Thing :)

I am a day late on my Wellness Wednesday blog post so this if going to be Thoughts on Thursday.

 

Well we are officially a full week into the start of the new year and I am beyond ecstatic of all the good things to come. I could have probably saved this for my Fab Friday recap but along with all the opportunities arising I have also been met with some challenges too.

 

But it is all about mindset. The energy you project is the energy you attract. And your reactions to situations or words are your responsibility. It belongs to no one else but you!

 

I set an intention the beginning of December to be more mindful and express more gratitude towards all things in life. As an entrepreneur you are pulled in many different directions and it is easy to lose sight of what is really important. You are constantly creating, dreaming, writing, programing, and systemizing blah, blah, blah… And lets be honest, most of that is not much fun.

 12e1fc01e437ad9c5ffe32806fef634a

Building off of the momentum from December I decided to focus on overall wellness. To be more patient, less defensive, have more faith and going into each day knowing I don’t have to prove anything to anyone. And for the record, if you feel like you have to prove something to someone…move on. If being authentically you, flaws and all, isn’t enough for them to believe in you they are not worth your time or energy.

 

Knowing I have nothing to prove has been the toughest challenge in my life thus far. I do believe trust comes with time but the more I tried to prove myself to someone, the more I wanted to earn their respect, the more I stumbled and failed. And the worse I felt about myself.

 

I have received many opportunities this week for growth. There are writing opportunities, ambassador programs, leadership events and partnerships that sought me out because I have been honest and open and have authentically shared my story.

 

I have also had people express doubt or question my abilities. There is always room for improvement but this is where I am today. Tomorrow I will strive to be one percent better and same thing the day after that. But right now, today, I am who and where I am supposed to be. Last week I may have struggled with the comments and conversations of this week. But through daily practice I don’t have to prove anything to anyone.

b7762fd7a7d5067229f844a5b1c7ccb5

 

Health and wellness habits are best-implemented one at a time. In December I became more gracious, January is about healthy living with food and mindset and I am not sure my intention for February but I will continue to take this year one day at a time. One month at a time.