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!

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 🙂

Fab 5 Friday: Things I Am Grateful For

After a few chaotic weeks I am back again with another Fab 5 Friday.

 

Todays post does not have a specific theme, rather it is just a collection of some of the things that I appreciate, value during and tend to neglect during busy times. I am definitely looking forward to getting settled and getting focused!

 

 

The WOW Book: 52 Ways to Motivate Your Mind, Inspire Your Soul and Create WOW in Your Life!

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Todd Durkin has been my friend and mentor for the past 6 years and I was fortunate enough to get a sneak peak of his book before it was released. Todd has helped me grow my business beyond what I could have ever imagined and even though I have been working with him for 6 years, I feel as though I have just begun to scratch the surface.

If you need a little inspiration, if you are looking to improve certain areas of your life or to build stronger relationships, I highly recommend this book. I love this passage from his book, which sheds light on what it takes to create a life that you love.

 

“As we continue to work hard for own BREAKTHROUGHS and breakouts, know that it is the cumulative effect of our daily actions and discipline that sets you up for excellence. Dreams, passion, surrounding yourself with people that elevate your mindset, hard work, and the ability to focus on “winning” each and every day. That’s what builds greatness. That’s what builds champions.”

 

Friends that are Family

 

As I have mentioned before, these past few weeks have been filled with uncertainty. There were mornings when I did not know where I would be sleeping. I had packed up my room, broken down my bed thinking that I was going to be moving into a home only to have it fall through. I couldn’t even sleep on the couch at the townhouse I had given notice to because my roommate had allowed another person to stay in the living room. Again, there was no longer space for my belongings in the bathroom so I had to rely on friends. I can’t express enough gratitude for the people who allowed me to sleep on their couch, fed me dinner and allowed me to use their shower and internet. It is so nice to know that I have friends that treat me like family.

 

Furry Friends!

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It is impossible to be in a bad mood when there is a four-legged friend around that just wants to lick you and cuddle with you. Dogs are amazing creatures and I love that people trust me to care for their animals while they are away. This past week I have had some fun and entertaining times with Buster and I have many more dog sitting gigs booked through the end of the year. Dogs make me laugh and feel loved.

 

Healthy Food

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I will never take a refrigerator and freezer for granted again!

This is the first week in months that I was able to use a full kitchen, prep food and make my morning shake. In my last place, I had no room in the freezer for an ice cube tray. The refrigerator was packed with no room to spare and I settled for eating out which eventually led to poor food choices.

 

I took 3 days this week to complete the 3-Day Refresh program to help get my digestive system back on track. I feel good and being able to have my Shakeology daily has vastly improved my energy level.

 

My new roommate is also very health conscious and I am hopeful that we can prep some meals together.

 

Podcasts

 

You need to strengthen your mind just like you need to strengthen your muscles. I do my best to get in 30 minutes of personal development a day. When I do, I am much more prepared for what ever lies ahead. I am focused and clear about my goals and my purpose.

I have subscribed to many podcasts and have a lot of catching up to do. Recently on my commute I have been listening to my friend and colleague Trish Blackwell’s Confidence On The Go podcast. I have admired Trish for many years and was finally able to meet her in person last year after many e-mails and messages exchanged the years prior. Her authenticity and passion for helping people feel and achieve their best selves is admirable. Her tone and approach to her craft leaves you feeling invigorated and empowered.

The episode that really spoke to me recently was Overcoming Compassion Fatigue. I think any business owner or person who works in an industry that relies heavily on YOU serving and leading people on a daily basis should tune into this episode. I highly recommend you check out her podcast that she updates every Tuesday. You will not be disappointed.

See you next week!

Wishing you a Healthier Ever After

 

 

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!

Fab 5 Friday: 5 Things I Cherish When Visiting My Father

webmail-motivated-fitness-8If I am lucky, my schedule allows me to visit my dad once a week.

 

I have always been a daddy’s girl. He was the parent that listened, the one that hugged, wanted to talk, play catch, and would watch whatever silly show I put on just to spend time with me.

 

Many of those things I took for granted but now that he has been in a full time care facility over an hour away (without traffic) I embrace the little glimpse of caring and remembering that appears when the Alzheimer’s is momentarily suppressed.

 

Here are some of the things I am grateful for when I am able to spend time with him:

 

 

When he remembers I am his daughter. He still knows I am Tiffany and I am dreading the day when that comes to an end. For now, every visit he is excited to see me and still calls me by my name. Often he doesn’t know how to introduce me. He can’t remember if I am his brother, his wife or sister. But the days he does remember, the days he calls me his daughter, light up my heart.

 

Our walks on the patio and sitting in the sun. My dads facility has a large outdoor area. One of the things we always do is walk around the patio and he like to count the doves and the chickens that are in the cages outside. Every time he tells me that one is missing and then points out one that is a ‘bully.’ It is nice to be able to get out and walk around with him. I miss our walks near the beach or even just down to the shopping center. At least we are still able to get out into the open air and enjoy nature.

 

The gossip he fills me in on about the people in his facility. I am pretty sure it is all made up, but nonetheless, it is still entertaining. I often wonder if he is telling me old stories that he remembers from when he was younger.

 

I LOVE to hear him talk about the Giants. The San Francisco Giants hold a special place in the hearts of the Gustafson’s. It is a team that brought us together through tough and scary times. It is a team that we celebrated birthdays and Mother’s and Father’s Day’s with and knowing those days are long gone it makes me smile when he wants to talk about the Giants and their season. Granted they do not play the games at his facility, but he still asks and wants to know even though he may not remember a few hours later.

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When he walks me to the door. Well, sometimes. There are days when it is heartwarming and days when it breaks my heart. He always wants to walk me to the car, make sure I am safe and that the car is running correctly. Unfortunately, he is not able to leave the facility with me. He doesn’t understand why and gets upset when they wil not allow him to leave. There are some days I have to sneak out when he is not looking but I embrace the days when we will walk me to the front door, give me a big hug, and tell me how much he loves me. Those are the good days!

Fab 5 Friday: When Life Works Well List

With my birthday fast approaching I like to take time to reflect over the past 365 days. I think about what I have accomplished, what I want to accomplish, where improvements can be made and congratulate myself for the growth that occurred. Each year brings new adventures, new lessons, and powerful memories. Birthdays are a great milestone to take time to reflect on YOU. After all, it is YOUR DAY.

 

Here are my 5 ‘When Life Works Well” List.

 

  1. Trust your Gut

Both literally, and physically. Believe in your instincts. They are there for a reason, and every time I have tried to ignore what was stirring up within in me, and I turned away from it, I regretted my decision. Your intuition is a powerful thing.

  1. Keep Moving

Just do it. Nike’s saying is spot on. Even when you don’t feel like heading to the gym or getting super sweaty, just start moving. Go for a walk . Do some squats or reverse lunges in place. Jumping jacks are great too. Once you start moving for a few minutes you will want to keep going for a few more, then a few more.

  1. Personal Time

It’s not selfish it’s self-care. The other day I read a quote that read, “You can’t pour for an empty glass.” How true that is! It is important to take time for you. Go to a spa, meditate, pick up a new hobby or immerse yourself in an interest you all ready love. Do things for you. Do things that make you happy.

  1. Write it out

I am a lover of lists! To-do lists, grocery lists, if it can be made into a list and I can cross things off, I am a happy girl! I love to write and share my stories. It is a way for me to pay it forward, share and connect with others. It wasn’t until I started journaling on a daily basis did I begin to feel more clarity. I journal about the things I am grateful for, goals, dreams, what went well today and what ever else pops into my head. Some days I can go on for pages, other days its just a few sentences, but no matter the length of the entry it feels great to get everything that is going on in my head and put it onto paper. I don’t need to go back and read it, but it is there if I feel the need to do so.

  1. Smile Anyway

There will be times you do not want to. I have them often, but thinking of something positive, funny or inappropriate enough to give you a little chuckle will help lighten your mood. I find this especially useful when people challenge me, or try to bring me down. I just smile and think, “success is the best revenge.” That is thought or mantra that allows me to push through my funk and realize all the good that is around me. It forces me to smile and my mood begins to shift.

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