Don’t Be Afraid


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Halloween is just around the corner and houses and streets are lined with pumpkins, scarecrows and ‘spooky’ decorations. Kids are gearing up to sport their costumes on the 31st and haunted houses are preparing to scare anyone that walks through their door which brings me to ask the question…What scares you?

Seriously, when was the last time you felt afraid?

Fear doesn’t come from something jumping out at you or a spider appearing out of nowhere. It can steam from a change, taking action, or a movement.

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Currently I am in the midst of a transition that has had me feeling very fearful and apprehensive.

I am moving.

As I am sitting here writing this I still do not know where I will be living. I have a place in mind but it is now up to the landlord to decide.

I chose to leave my old place due to it’s toxic environment. It was triggering old emotions and ways that could send me into a downward spiral. I was afraid that if I were to stay, all the hard work I have put in the past 5-6 years would suddenly be lost, so I gave notice.

But I was afraid!

What if I can’t find a place to live? What if the next place is just as bad? Worst of all, what if I am the problem???

I have been out of my place for over a week now as the original place I was planning to move into pulled out last minute. I have been crashing on friends couches and sleeping in cheap hotels. Or shall I say, trying to sleep, since my mind has been racing and concerned about where I will end up.

Although I have faith in this new place, I am scared. It is away from what I am used to and will change my daily routine. There is no beach close by to ground me. There are no trails within walking distance to elevate me. It is forcing me to step outside my comfort zone and create new healthy habits.

A change like this may excite many of you, but for me it brings on uncertainty and uneasiness.

Right now I am homeless (with great friends!) but guess what, I am doing all right.

I am still surviving.

If this next opportunity works out, it will be a great healthy environment for me. Without a doubt, a step up!

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Albeit scared, I took a leap of faith and did what was necessary.

It wasn’t easy, it took careful thought while pushing fears aside.

But I did it and in my heart believe that everything is going to work out the way it supposed to.

This week, while everyone is prepping to scare each other, I challenge to you to do something that scares you!

What’s is that going to be? Tell me in the comments below!

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

Motivation, Mantras and More…Oh My!

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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.

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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.

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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!!!

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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.

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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


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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….

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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

 

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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.

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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. 

Rejuvinate

Lack of creativity. Poor concentration. Your brain is spinning but will not produce and viable insight or ideas.

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Have you ever experienced this?

 

For the past few weeks I have been struggling to focus. I have every once of intention to go out and create something in my business, for my blog or for my life but nothing has been calling out to me. I have an idea about one thing but then it fizzles. Something else fresh pops into my mind and slowly fades away.

 

It has been frustrating.

 

I even started reading Elizabeth Gilbert’s book “Big Magic” for inspiration but only grew more frustrated and lost as she honestly and whole-heartedly shared her troubles and set backs around creativity. While gripping on to every word of this book and feeling a connection I found myself trying even harder which is exactly what NOT to do.

 

Frustrating!!!

 

Thankfully, today is Friday, and it is the start of the holiday weekend. I am going to sit here with my lemon and grapefruit self-infused water and finish this raw, beautiful and authentic book while enjoying the weekend.

 

Enjoy the weekend my friends! It’s time to rejuvenate.

x~Tiffany G.

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.

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.

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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!

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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!

 

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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!

 

 

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Fab Friday and then some…

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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

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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.

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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!).

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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

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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.