It’s Time to EVOLVE

webmail.motivated-fitness-1

For the past month I have been trying to come up with the perfect blog. I wanted to share everything I learned this past year and how those experiences have shaped me. I can’t tell you how many times I have started writing and stopped. Not because I was stuck, but something just didn’t feel right as the words appeared across the page.

No doubt 2015 was learning year. My theme for the year was FIRE. Initially meaning I was to take more chances, quit over thinking things, go with my gut and light a FIRE in those around me. While that didn’t happen exactly as I envisioned it was definitely a year of growth and lessons. Despite second-guessing myself, over-thinking and many things, allowing certain problems or situations to carry over into areas of my life they did not belong, I still accomplished a lot. And there are so many valuable lessons that I plan on sharing in the coming year.

 webmail.motivated-fitness

Moving into the New Year my theme is Evolve. I am focusing on embracing the process, growth and expansion into unknown and uncomfortable territories as I embark on new endeavors. I want to push beyond some of my self doubting beliefs and put myself out there more constantly and authentically. I want to broaden my reach and impact more people through FREE webinars, products and self developed online health and well-being programs.

 

I have a lot of goals and expect a lot more growth in 2016. I am oping you will join me on this journey. If there are any struggles you may have, topics you would like me to cover and/or support you need I would LOVE to serve those needs.

 

 

I am nothing without my audience and I am grateful for all of the support I have received from you over the years. Please comment below or head over to my facebook page with anything you would like to see more of in 2016.

 

Wishing you success and good health in 2016!

Do Yourself This ONE Favor…

webmail.motivated-fitness

Yes PLEASE!!! Health is not a number on a scale or what size you wear. It’s not about hopping on the latest
fitness trend or diet fad. Health is about being strong in mind, body and soul which all stems
from daily healthy habits.

When adopting a healthy life, don’t consider it as a reduction, instead think of it as an addition. What can you ADD to your life that will enhance your health and well being? What daily habits can you incorporate that will improve the health of your loved ones? Think of all those little eyes watching you. How can you ADD more value to their quality of life.

This January I will be hosting a FREE webinar to teach you some simple tools to incorporate healthy habits and what to do when you struggle with the old habits. Change isn’t easy but is the only constant thing in life. Together we will address roadblocks, mindset and define our ideal state of being.

If you are interested in making lasting changes please click here.

 

Keep It Simple Silly!

webmail.motivated-fitness-1

It doesn’t matter if you are brand new to fitness, setting a new goal or just trying to get back on track. The key to success is consistency. It is the small simple habits performed day after day that lead to a compound effect over time. Have you ever heard of the K.I.S.S. principal? Keep It Simple Stupid however I prefer to use the word SILLY. The more you can simplify things the easier it will be to adhere to daily habits.

 

Here are some tips to help you remember this principal as you move forward in your journey.

 

Keep It Short

 

There is NO need to spend hours in the gym! We all have things to do, families to see, places to go and friends to catch up with. When done right, you can get a killer workout in just 10-30 minutes. In fact, that forces you to increase the intensity, reduce the down time between exercises, and eliminates the main excuse I have no time!

 

Invest In Yourself

 

I am not afraid to say it….money is a motivator. Think about it. How many times have you signed up for a FREE event and backed out at the last minute? Now compare that to the times you paid for an event. I bet the number is not as high, am I correct? Hiring a coach, trainer, nutritionist or life coach will help you get to where you want to go. Many people object because they don’t have money but will regularly spend $5 a day on Starbucks or at Happy Hours. Basically, by not investing yourself you are really saying that YOU are not worth it.

 

What cost would you put on a healthy life?

 

 

Start Early

 

Sure, it sucks when the alarm is going off before the sun comes up and everyone else is asleep. But that is also the beauty of it! It is the perfect time to get your workout in before the kids are awake, work spirals out of control or you get a tempting dinner invitation. Get it done before your body knows what is going on. It works. Try it two times a week to start and as you get used to that, gradually add on additional morning workouts. (KISS)

 

Socialize

 

Grab a friend. Heck, grab a group of friends, join a boot camp, training club or anything else that brings a community feel to fitness. This will help you stay accountable because you will not want to let others down by being a no-show. It will also increase intensity by providing a little healthy competition. Being a part of a group or having a workout buddy will help you stay true to your goals. They will lift you up when you are down and push you forward when you can push harder.

 

 

So there you have it. Pretty simple but not always easy. Start small, stay consistent and Keep It Simple Silly!

Wishing you a HEALTHY EVER AFTER!

 

~ Tiffany G.

 

 

 

Attack Or Be A Victim

 

 

 

webmail.motivated-fitnessHey there!!!

 

How is the day going so far? Are you excited for the week ahead, or are you sulking because yet again, the weekend has come to an end? Are you ready to ambitiously attack the day, or thinking about how many cups of coffee you need to consume before you find yourself comfy and cozy back at home?

 

Guess what? You are in charge of your life! Yes YOU. Right now you get to choose how would like your day to unfold. Sure, you cannot control every aspect of the day, but waking with a positive mindset will empower you to own how you react to what comes your way.
Every Monday we are flooded with tons of memes on social media that are filled with rainbows and unicorns wishing you an amazing day. Or, angry cats not wanting to be disturbed and flipped over dogs exclaiming, WHY? WHY? WHY?

 

The choice is yours my friend. You can choose to smile at a stranger or stare blankly at the ground. You can choose to curse out your boss in your head after a meeting that didn’t pan out the way you wanted it to. Or you may choose to strut out of that terrible meeting rocking that fabulous outfit you worked your tail off for. And hey, if it suits you, go ahead and flip your hair back while you are at it. IT IS YOUR CHOICE. But you have to own it!

 

So have you decided yet? Are you going to be a victim of this day or are you going to make the day yours?

 

Are you a miserable little feline or an ecstatic mystical unicorn.

 

Wishing you a Healthy Ever After!

~ Tiffany G. 

Fab Friday 7/10/15

I am making it a point to post every Friday about the great events and accomplishments through out the week. I want to share with you, and remind myself, of the great accomplishments, moments, and things I have learned. It is not easy being an entrepreneur. It is not easy to be a caretaker. It is not easy to remember to care for yourself, connect with your friends and to have patience and faith. I hope this helps you as much as it helps me. Here is to Fab Fridays!

cc4dc1e3-c1e6-455e-a2d0-95b2837d1e47

 

Best moment: Getting to spend time and catch up with grade school friends this afternoon and evening

 

Goal accomplished: I finally folded my laundry

 

Drinking: Lemon Ginger Tea

 

Listening to: Hunter Pence hitting a grand slam

 

Working on: My blog schedule and programming for tomorrows clients

 

Wishing for: The a nice clean apartment of my own

 

Loving: My new stretch class at the beach

 

Hoping: That more people will allow me to help and coach them and share my experiences with the battles we struggle as our loved ones (especially parents) fall sick.

 

Needing: A haircut!

 

Feeling: That I have the ability to shape and mold the life I desire. I understand I cannot control certain things, and although I want to I should focus on where I am going in the future.

 

Exploring: Ideas for my product that will help other people care for their loved ones which will teach them how to care for themselves as they have to care for another person. It is the one, if not the most, difficult task to care for someone who is sick. It is something that nobody understands unless they have been there themselves.

Embracing the Summer Solstice

Recently I was checking out a blog of a fellow Fitpro that I follow. I really loved her occasional posts talking about her current feelings and her acknowledgment for her present moment. I encourage you to stop and do the same, if not daily, at least weekly. This morning, on the longest day of the year, I sat out on the back porch overlooking the beautiful SF Skyline, put on some music and embraced the day!

 

Drinking: Lemon and honey tea. It calms me in the morning and sets the tone for the day.

Reading: The Entrepreneur Roller coaster and next up, Millionaire Mindset

Wanting: A mini vacation and the peace of mind that my dad will be okay. His Alzheimer’s has become much worse the past few months and every day is unpredictable.

Watching: I have access to Netflix for the next week so I have been catching up on Orange is the New Black

Listening: Tim Flannery station on Pandora. It is great for writing, thinking and just being.

Smelling: The fresh air of the morning and the trees from the park next to me.

Wishing: That there was more peace in this world, the days of racism to be truly gone and everyone can live freely as themselves and sexuality and gender identification was a non-issue.

Enjoying: The summer weather and the long days.

webmail.motivated-fitness-2

Teddy

Loving: The little munchkin I am watching and his sweet kisses 🙂

Hoping: There is a cure for uncontrollable diseases and more support and rights for the families that have to watch loved ones suffer.

Needing: A pedicure!

Feeling: Calm after the storm. Don’t let a bad day or week turn into weeks, months or years. GET OVER IT!

Wearing: My KISS THE RING Giants hoodie and PJ bottoms. 

Exploring:  New ways to add WOW into my business. Each day strive to be 1% better then you were the day before.

 

Wishing you a HEALTHY EVER AFTER!

Find Your Courage

For months I have been wearing my glasses because every time I put my contacts in my right eye would become irritated. It started off small and I thought I just kept scratching my eye. Working in fitness and spending a lot of time outside it made sense, or at least I tried to justify that it did. I thought if I let my eye “rest” it would eventually go away. Well it didn’t. I eventually reached a point where the white of my eye would be completely red.

 

Reality check. If something is wrong, it will not just go away. You have to face it and fix it.

 

I decided to try my contacts again one last time for my friend Bri’s wedding. I had a new dress, new jewelry and I wanted to celebrate my friends’ big day without having to worry about my glasses falling off my face on the dance floor.

 

BIG MISTAKE!

51c2969acd61718317767d57857d0b2b

 

My eye was red within two hours and forget the new outfit I was excited about and as much as I tried to enjoy the wedding I was in pain and looked like I belonged in a horror flick.

 

I found myself in the ER a few days later (which still took a lot of convincing) and that visit was followed with multiple eye doctor appointments, two different antibiotics and another two weeks of not being able to wear contacts. When I showed the eye doctor pictures of my eye from before I went to the ER he said I was lucky for two reasons.

 

  1. I can still see.
  2. The infection didn’t spread to my other eye.

 

The lesson I learned from this is to not only listen to your body, but if there is a problem don’t run or hide from it. Face it no matter how scary it may seem. My fear of the eye doctor, which contributed to me avoiding getting it checked, could have made my situation so much worse and as long as it took me to come to my “senses,” I could have lost one of them.

 

So face your fears. Be COURAGEOUS. When you deal with a situation early on you increase the chances of a positive outcome.

db96bbc5f57b1853fd1ccebc4afad746

 

Wishing you a HEALTHY EVER AFTER.

Bacon Brussel Sprout Skewers

I love BACON! I mean, who doesn’t right?

This Paleo friendly dish makes a great appetizer or compliments a side dish of your choice for a well rounded meal. There are different versions of this so feel free to play around with the flavoring and spices.

webmail.motivated-fitness

 

 

Ingredients (makes 2 servings)

4 strips of bacon

10-16 brussel sprouts (depending on size)

1 teaspoon of ghee or coconut oil

1 teaspoon of garlic powder

1 teaspoon of Trader Joe’s 21 Season Salute

1/4 teaspoon of sea salt

wooden skewers

Directions

  1. Cut each strip of bacon in half lengthwise. In a frying pan on medium heat, cook the bacon until it’s partially cooked but still soft and pliable. (If you overcook the bacon, it will be difficult to weave it onto the skewer.) Remove the bacon from the pan, and set it aside. Remove most of the bacon grease from the pan, leaving just enough to coat it.
  2. Cut the brussels sprouts in half lengthwise. Add the sprouts, ghee, garlic powder, 21 season salute and sea salt to the frying pan. Sauté on medium heat until the sprouts are tender and browned.
  3. Preheat the oven to 375ºF.
  4. Thread 1 end of the bacon onto the end of a skewer. Add a brussels sprout slice, and weave the bacon around the sprout and back through the skewer, creating a wave pattern between the sprouts. Move the bacon and the sprout down the skewer, and repeat this process 2-3 more times for each skewer.
  5. Bake the skewers in a baking pan for 5-10 minutes, or until the bacon is fully cooked.

ENJOY!

Where Energy FLOWS….

WOW!

I am sure happy that February has come and gone.

It started off with a bang uniting with all my Mastermind Teammates. The Mastermind Retreats always come at just the right time. Justt when you feel like you may be getting a little stale, and confused and then you arrive and positive energy is abundant and flowing through the weekend. At the end of the retreat I was excited to come back home with my new ideas, renewed positive mindset and pride in where I was heading with my company.

However, just as easily as things go up, they can just as easily come down.

My dad has been battling Alzheimer’s for the past 3 years however was only officially diagnosed this past August. If you haven’t experienced the disease I believe it is one of the worst ones to watch a loved one go through. Cancer is tough, I know because I lost my Mom to it, but with Alz you watch someone complete lose who they are. There are days my Dad doesn’t even recognize me and it started happening more often when I got home from my retreat.

I am not going to share with you all the details and stories right now but I am going to say that “Where focus goes, energy flows.”

As I became increasingly more frustrated with him and his disease (which I cannot change) things in my life did not function as the usually would. In turn, my computer had issues, I forgot meetings with friends, I was unable to sleep, unable to focus on the positive things and people in my life.  I was disorganized because my brain was fogged down about the things he was doing and angry with him about behaviors he also has no control over.  My energy was down, things weren’t going my way and I felt like I too was getting Alzheimer’s.

 

webmail.motivated-fitness

In reality, I lost sight of the things in my life that I CAN control. I am sure you have all experienced a similar scenario where something rocked your world and you lost focus. It probably took you some time to get it back. Maybe you are still struggling with it.

I want you to take a moment to be grateful for what and who you do have around you.

Take a moment to breathe and accept that there is a reason you are struggling right now.

Take time to think about an area in your life that you can control and how you can be your absolute best in that one area.  Write down the steps it will take to get you there.

Focus on that one are and take it one day at a time.

See how things unfold.

Wishing you a Healthy Ever After,

~ Tiff

Is it a Marathon or Sprint?

These past few months have been crazy and I am sure many of you can relate. We just finished the holiday season, kids were in and out of school, families were in town or you traveled to them and now it is time to regroup and refocus.

 

It is normal and human to take a step back and focus on the next step we will take. It is essential for our own success. If I asked you if life was a marathon or a sprint what would be your answer?

 

When I was first asked that question I thought it was a no brainer. A marathon. I intend to live a long life, accomplish many things and when I am tired or feeling down I will dig deep and push through. It took me many years to realize I was wrong.

 

Life is a series of sprints. You have to slow down to speed up. Operating day to day through pure grit will eventually cause you to breakdown. It’s unhealthy and not sustainable.

 

cbec1bc580841fcb9e06a8b329284f41

 

I am not perfect. I get caught up in the rat race and then it takes something big (i.e. car breaking down, flu etc.) to wake me up and realize I need to get back to my “When Life Works Well List.”

 

When I make this list my priority and follow it daily I am more productive, focused, and feel as though I am at the top of my game. To learn more about When Life Works Well List click here.

 

 

Think about the times in your life when everything seemed to flow perfectly.

 

How did you start your day?

  • what was your mindset when you woke up?
  • What time did you wake up?
  • What morning rituals prepare you for the day ahead?

 

What did you do for yourself on that day?

  • Did you workout?
  • How many meals did you eat? What types of food did you eat?
  • How much water did you consume?

 

Where did you focus your attention that day?

  • How much time did you spend working?
  • Who were your surrounded by? What types of personalities do they have?
  • Did you take breaks and refocus?

 

How did your evening play out?

  • Did you have dinner with your family/friends? What time?
  • Did you prepare for the next day?
  • How did you wind down that night?
  • What did you do right before bed?
  • What time did you go to sleep?

 

Tips:

  1. Make sure you wake up and go to bed at the same time each day.
  2. Plan ahead. Plan your meals. Write out your to-do list for the next day.
  3. Schedule in your workouts and your break time. IT IS IMPORTANT TO TAKE BREAKS!

 

 

Life is a series of sprints & it’s vital to catch your breath in between the moments of mayhem!

Leave your tips or what works best for you in the comments section below and share with your friends.