FLUFFY TO FIT AGAIN: Tiff’s Thursday Thrive Tips

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Tiff Before/ June 2014 – After/ Today, October 2, 2014

Ok, this is tough to share, but- HEY, I’ve been working hard over the past 3-4 months and people scoff at me when I say I’ve gotten “fluffy”. It’s all relative and 5-8 lbs on me definitely shows and makes it a challenge to fit into half my wardrobe. I got SICK of hearing myself whine about it and was TIRED of being tired… and did something about it!  With fluctuating hormones, we need to change diet/ supplements/ workouts/ lifestyle to keep our energy levels up and our waistline down. Basically, we have to put in the work! I’m not afraid of a lil hard work and won’t just throw in the towel and give in to my hormones. Plus, I have a closet full of great clothes I would like to wear and I’m fitting back in to most of them. Yay!

WE CAN CONTROL THIS LADIES!

SOS Sista Suanne Rieker of www.riekerfit.com  gave me that advise a few years ago. She said women can control their hormones instead of their hormones controlling them and their life. She is over 55, but looks and acts like she’s 35. She was overweight and exhausted at one point and did something about it! Such an inspiration! Just check out the video on her website homepage and you’ll be inspired too. 

Want to know what I did to go from fluffy to fit again? 

Before I do, I want to give a DISCLAIMER and reminder that everyone’s health & fitness needs are different. Please take in to consideration any blood sugar/diabetic and thyroid issues which alter your metabolism. I am simply giving the tips that worked for me. Here ya go…. 

AMP UP THE WORKOUTS

Working out is a part of my lifestyle, but it’s easy to plateau and get stuck in a rut with your workouts. I’ve been a powerwalker since I was about 14 years old, but as I age I’ve had to amp it up and add light weights to see results. I admit, I tried the appropriately named workout DVD’s called Insanity, but geez, those workouts are just too jarring on my neck & back. 

  • Cardio 4-5’s a week. Combo of power walking, a light jog & sprints. 
  • Hot yoga once or twice a week at Sunstone.
  • Strength training for Legs, abs & arm 2-3 x’s a week by the Tone It Up girls on YouTube.
  • Or various YouTube barre workouts to keep from getting bored. Check out my workout playlist on my YouTube Channel. 

FAT BURNING FOODS & SUPPLEMENTS

If you watched my videos on healthy snacks & meals, you know I try to stick to a lean protein and low carb/sugar/dairy diet. So, to amp up my metabolism I added a few fat burning supplements.

  • Conjugated linoleic acids (CLA, brand name Tonalin) – Increases metabolic rate, decreases abdominal fat, enhances muscle growth, lowers cholesterol and triglycerides, lowers insulin resistance (insulin resistance is a risk for some hypothyroid patients, and lowering it can also help prevent adult-onset diabetes and make it easier to control weight), reduces food-induced allergic reactions, enhances immune system. via About Health
  • Rodiola Rosea–  Amps up your energy, reduces belly fat (calming effect on our body and mental state because of an ability to reduce cortisol- which creates belly fat), helps with mood & depression (many women experience these symptoms with hormone fluctuation).
  • Cayenne– Added it to my protein shakes. Hot peppers cause the body temperature to rise. When the body temperature rises it needs to be cooled and you burn more calories when the body is forced to go through a cooling process. They also act as an appetite suppressant. By simply adding a pinch of cayenne pepper to a meal, studies show you will consume 600-100 less calories at your next meal. 
  • Chia Seeds– Also added to my protein shakes. I introduced you to chia seeds a few years ago with my friends drink called Drink Chia.  Chia seeds expand in the stomach giving you a satisfied and full feeling. They are also packed with nutrients like protein, fiber, calcium, magnesium and more! 

A few other small tweaks I made were trying not to eat after 6pm and limiting wine to once a week- which I admit is a challenge because I enjoy my Pinot Grigio! I kept up with pizza “cheat night” once a week with my hubby, but cut out my weekly popcorn. (sad face) I actually pop my own popcorn with olive oil or coconut oil and light sea salt, but my problem is that I can eat an entire massive big bowl by myself. A few cups is a great low fat snack, but honestly- I can’t eat just a few cups so I’ve only been eating (gorging on) it about once a month during this 3 month weight loss challenge. Corn is a carb, remember. Also, before I got started on all of this- I actually did a light detox/cleanse with no wine for 3 weeks to shift my body & shake up my metabolism a bit.  

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I am always asked how I stay in shape so I share my experiences & weight fluctuations (that’s what is great about having your own blog)  to show that I battle health/weight issues, too! 

It’s all about feeling strong, energetic & WALKING TALL….not just the jean size, but it sure is nice to be able to wear the clothes I already own. 

What are your thoughts?

Tweet, comment, share.

Love, Tiff

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GET READY TO RECEIVE IN 2014

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My Sweet Sistas!

On this final day of 2013, I encourage you to take some time to close your eyes and give thanks for last year. Give thanks for the blessings as well as the hardships because ultimately the tough times turn to blessings. SAY WHAT TIFF? Yes, the tough times become blessings in the form of lessons learned, wisdom and strength! We do not gain strength and wisdom when everything is easy breezy. Also, take the time to get alone and write out your 2014 intentions, goals, resolutions and COMMITMENTS. Most people putter out and give up on their resolutions by the end of January so I prefer to think of them in terms of commitments and intentions. We make commitments to our loved ones nearly everyday and feel awful when we don’t keep them. Being committed equals being dedicated, faithful, devoted and loyal.

WHAT COMMITMENTS DO YOU NEED TO MAKE TO YOURSELF IN 2014? 

Go beyond the simple goal setting of “I want to workout more” and set to goal/intention with details like “I will workout for 45 minutes, 4 times a week”. Make your goals doable so you stay motivated. Take the time to really think about how you want 2014 to look. Do you want to lose weight, have more confidence, build deeper friendships with people, land new clients for your business? Recently, I read this about goal setting and loved it:

CONCEIVE>BELIEVE>ACHIEVE>RECEIVE!!!

Focus on the outcome of you fulfilling your goals. See the end result and RECEIVE the weight loss, RECEIVE more confidence, RECEIVE deeper friendships, RECEIVE more clients!

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I would love to hear what your 2013 highlight was!

PLEASE MAKE A COMMENT + SHARE. 

Obviously, my personal highlight was moving to Texas, but the highlight of SOS was leading my first live workshop in Vegas for the Rising Phoenix Charitable Foundation’s Annual Gala which raises funds for our friend Sam Childer’s (aka The Machinegun Preacher) and Angels Of East Africa as well as The Shade Tree Women’s Shelter. I’m looking forward to working with more women in person and putting on several workshops in 2014.

That’s one of my big new year commitments!

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I pray over this community and for each of you to have a blessed year full of health, happiness, beauty, style and commitments + goals received! 

REMINDER: I will be taking new mentoring/coaching clients in January. If you are serious about committing and investing in yourself, please take advantage of my offer of COMPLIMENTARY 15 MINUTE SKYPE OR PHONE CONSULTATIONS through Wed, Jan 15th. If you are interested, please feel out the contact form on the SERVICES PAGE. Those who take advantage of this January consultation will receive a 25% discount on all packages or single sessions. *If you are not committed to your personal growth, a coach or mentor will not help you. Again, serious inquiries only!

2014 is going to ROCK!

Love, Tiff

Ready to Lose the WEIGHT and the DEPRESSION? with Guest Blogger- Health/Weightloss Expert Rayo Cole

I am excited to be on this  journey with you towards better health!   I promise you that by giving yourself 30 days to TRY ON a new way of eating, you will lose weight and feel great!  As you know, I lost 70 pounds without surgery  or weight loss pills.

I no longer suffer from depression, anxiety, body pains and allergies.

This wasn’t my reality two years ago. I was angry, depressed and very overweight!  My diet plan changed my life and I am now eager to help many people solve their health issues by changing their diet. If you are suffering from obesity, low body weight, allergies, depression/anxiety or any other ailments, my diet plan is the answer you have been looking for! I am committing myself to you! Only thing I ask from you is to be 100% committed to your health and fitness. Are you willing to take the challenge? If YES, please proceed to the diet plan below.

Below you will find a sample diet plan and a healthy food list.  You have to commit to eating 5 small meals a day (eat every 3 hours), stay away from gluten laden carbohydrates (barley, wheat, rye, white flour products), high glycemic sugars ( agave, high fructose corn syrup, honey, evaporated cane juice ), soy, milk products, alcohol and processed foods. We are cutting these foods out because they have been found to cause: depression and anxiety, bloating and gas, inflammation, fatigue, headaches, aching joints, weight gain, poor concentration and mood swings.  These foods also cause cancer, liver issues, high blood pressure and many other health ailments. You will also have to commit to drinking 8-12  8 oz glasses of water per day, working out 5 times per week and taking a daily multivitamin. I recommend eating organic and non GMO products.

You will learn how to properly combine your foods to stabilize your mood and keep your blood sugar balanced. You will feel more: energetic, happier, no more inflammation/congestion, better digestion, no more skin issues, no more depression, mood swings and anxiety. You will finally feel what real HEALTH feels like!

Diet Plan For Women

Each of your 5 meals should contain proteins, gluten-free carbs, non-starchy vegetable and a fat.

How To Combine Each Meal:
*For weight loss, do not eat the starch at dinner time. *

1)Healthy Protein Options
4 oz or 28grams for breakfast, lunch and dinner and 2 oz or 14 grams for two small in between meals or snacks.

grilled chicken salad
Chicken
Beef
Turkey
Pork
Lamb
Eggs
Fish
Hemp Protein

2) Healthy Carbohydrate Options
1/2 cup  or 28 grams per serving for main meals (breakfast, lunch and dinner) and 1/4 cup or 14 grams for two mid day snacks.

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Potatoes
Sweet potatoes
Yams
Quinoa
Gluten free bread
Gluten free brown rice pasta
Brown or wild rice
Buckwheat
Beans
Lentils
Fruits
Plantains
Squash
Peas
Carrots
Corn
Beets
Pumpkin

3) Healthy Non- Starchy Vegetables Options
2 cups cooked or 4 cups raw for main meals and 1 cup cooked or two cups raw for snacks.

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Sprouts (bean, alfalfa, etc.)
Greens – lettuces, spinach, chard, etc.
Hearty Greens – collards, mustard greens, kale, etc.
Radicchio and endive count as greens
Herbs – parsley, cilantro, basil, rosemary, thyme, etc.
Bok Choy
Celery
Radishes
Sea Vegetables (Nori, seaweed)
Broccoli
Cauliflower
Cabbage (or sauerkraut)
Mushrooms
Jicama
Cucumber (or pickles without added sugars)
Peppers (all kinds)
Scallions or green onions
Asparagus
Bamboo Shoots
Leeks
Brussels Sprouts
Snow Peas (pods)
Green Beans and Wax Beans
Tomatoes
Eggplant
Artichoke Hearts
Fennel
Onions
Okra

4) Healthy Fat Options
Fats: 1tsp liquid(oils) , 12-15 nuts, 1 tbsp nut butter or 1/4 avocado. For in between meals, make sure you divide a regular serving by half.

Good_Oils
Flax seed oil ( mix in smoothies, oatmeal, not good to cook with)
Olive oil ( best not to cook on high heat because it destroys the healthy properties)
Coconut oil ( great for cooking on high heat or eating it right out the jar)
Grape seed oil ( great for cooking on high heat)
Avocado ( 1/4 of a whole fruit)
Nuts ( 12 -15 nuts) No peanuts because it is a high allergen food
Nut butter ( 1 tbsp) ( eliminate if you want to lose weight)

Example of a typical day:

Breakfast:
2 eggs, 2 egg white
1/2 cup cooked plain oatmeal cooked
1 tsp flax seed oil
2 cup steamed spinach

Mid Morning Snack:
2 scoop  hemp protein
1/2 cup blueberries
1 tsp coconut oil
blend above items w/ ice for an amazing smoothie!
1 cup steamed broccoli

Lunch:
4 oz turkey/lean beef burger wrapped in lettuce and topped w/ lots of veggies
1/2 grams cup baked potato
2 cups sautéed cabbage in grapeseed oil
1/4 avocado

Mid Day Snack:
Same as mid morning snack

Dinner:
4 oz Grilled Salmon
1/2  cup brown rice
2 cups Brussels sprouts sautéed in
1 tsp grape seed oil

Desserts/treats:

Check out my previous blog on healthy  desserts and dig in!

You can still have your favorite foods! Just substitute them with better alternatives.

Other Healthy Habits:
Vitamins: Take a multivitamin
Drink 8 cups of water per day
Exercise 5 times a week (cardiovascular,weight lifting, and flexibility workouts)

I am here to support you! Feel free to contact me with any questions or concerns!

Rayocole@gmail.com

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The Truth About Saving Face by Guest Beauty Expert Brooke Nichol R.N.

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I have only discovered lately this truth about aging gracefully.  It is not about avoiding treatments, injections, or surgery it is about accepting the age you are because you feel that your insides match your out, regardless of how you get there.  So many of our shells age faster than our souls. 

I had this giant log in my eye when I would say, I’d never work with “crazy women” who get injections, and I definitely would “never get injections myself”.  I had based my judgment on women whom I had seen on TV that were overly done, had bad plastic surgery, and I considered fake.  Just recently it took letting go of the judgment of people with nice cars, for me to accept buying a luxury vehicle. Once you remove the wood in your own eye, the speck in others seems to just fade away.

We are not defined by our possessions nor do we change when we inject our face or choose to enhance our breast.  I am still the same Brooke, before Botox and fillers, just a little more confidant and a lot more accepting. 

It takes a lot of work to let go of past programming.

To start, ask yourself if your old ideals, judgments, and beliefs are serving you or others? 

Are these really something you believe or someone else’s beliefs you’ve bought into?  

When we allow ourselves permission to feel good and acknowledge that we have to look good to get there, a little modern day medicine seems a bit more practical.  Here is what you look for when attempting to save face. 

It starts in most women directly below the mid pupilary area in the mid face.  You will see a drop in the apple of the cheek and sometimes a hollowing in the tear trough.  As we age, we lose collagen and bone density while gravity pulls our faces forward and down, creating shadows in our smile lines and down the corners of our mouths.  It is my job as the practitioner, to take away the shadows and fill in the loss of volume.   I like to say, let’s put back what was there 5 years ago and sometimes we add a little “oomph” because it looks natural and makes us feel good.  Fillers or volumizers can last anywhere from 6 months to 2 years depending on the product and where it is placed. 

Neuro-modulators, like Botox, simply relax the muscle that is causing the wrinkles in your forehead, between your brows, and around your eyes.  I’ve always said, “it’s time for Botox when you can see the lines without making the face”.  Relaxing the muscles help to soften and often times erase wrinkles, preventing the lines from becoming permanent.  Treatments often last 3-4 months for most clients. 

Most women who you see on TV have been overfilled and your experience does not have to be like that.  Look at before and after pictures that were done by your provider and make a simple decision; is he or she a good fit?  If your gut is telling you no, simply say, “thank you for your time.  I’ll have to think about it” and leave. 

You are more than a number and you should feel comfortable and beyond educated before your treatment.  It’s your face, don’t go “groupon” or discount, if you don’t want discounted results. 

 3Fold Before_After

This client had lost a significant amount of weight and it showed most unflattering, in her face.  We decided to replace the volume, take away the shadows, relax the muscles in her forehead and give her a little “oomph” in her lips.  She is beyond happy with her results and now her outsides line up better with her inner self.  We didn’t change who she is, we changed how she feels. 

Next time you think saving tail is better than saving face, think again. 

 By Brooke Nichol R.N.

Owner/Operator of Saving Face in Austin, TX

Learn more about Brooke at https://www.facebook.com/BrookeNicholRN/info

 

You may remember seeing Brooke in action a few summers ago on SOS!  She was the go-to-girl for a large celebrity clientele at Motykie Medspa in Beverly Hills.   Watch this for more of Brooke’s Botox Wisdom:

 

 

MAKE UP YOUR MIND ALREADY {Sunday Affirmations}

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Happy Sunday Girlfriend!

I trust you are all having a beautiful weekend.  I’m playing catch up after spending most of the week in Dallas.  It was a wirlwind trip filled with playtime with the most precious toddlers, laughing over wine with dear girlfriends of 20+ years and of course, over-indulging in my fave food– TexMex!  Something that has been resonating with me since my return to LA is how inspired I am by the women in my life.  We seem to look for inspiration everywhere these days (I even base my blog + webseries on it) in the latest motivational book endorsed by Oprah, in movies, art, church or even on Pinterest.  Sometimes all we need to do is look at the lives of our nearest and dearest.  Inspiration is right under our nose and can so easily be overlooked and underappreciated.  There were several beautiful life lessons I learned on this trip, but the thing that made the most impact was how powerful it is when a woman MAKES UP HER MIND to do something.  Hold on to your hats boys… Hurricane Sally is coming through town!   When mama makes up her mind… shizzle gets done!  

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I had so many thought-provoking conversations on my trip with women from all walks of life, but there are a few scenarios that inspired me the most.  Remember a few weeks ago, I posted a blog about my friend Christine who recently went through 15-16 rounds of chemo.  Well, just two weeks ago Christine underwent a mastectomy.  On top of that, I was not aware that prior to her finding out about the cancer, she had torn a ligament in her wrist from yoga.  She had what was suppose to be a simple surgery that turned into a nightmare leaving her with a permanent metal rod from her hand halfway up her forearm.  She not only lost a breast in the past year she has lost the use of her hand and may never do yoga again.  When you are in Christine’s presence you sense nothing but gratitude, bravery and strength.  It overwhelmed me!  She doesn’t feel sorry for herself and doesn’t play the ‘woe is me’ sad song.  She put a smile on her face and made up her mind in the beginning of this journey that she would stay positive and get through it…SHE DID JUST THAT!  She even got dressed up complete with a fab wig and attended Heidi’s birthday party only a few weeks after surgery!  CAN WE SAY ROCKSTAR!?!

Another inspiring woman– a family friend, who has fluctuated with her weight for years, recently lost over 60 pounds and I barely recognized her.  Hello Supermodel!!  She not only looked amazing physically, but she was glowing and had a beautiful sparkle in her eye.  We had an intimate chat and she explained how she was looking forward to starting a family and wanted to be as healthy as possible during her pregnancy, plus be a healthy and strong mom for her kids as they grew. WOW!  SO INSPIRING!  She made up her mind and lost the weight.  Once and for all.  I am so sick of hearing myself complain about “that 5-10 lbs”.  Who’s with me?  If she can make up her mind to lose 60 then surely I can make up mind and get rid of that stubborn 5.  I have stepped it up with my workouts recently, but I am about to become hardcore BFF’s with the treadmill and achieve my goal already!

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One more inspiring story I want to share with you was hearing that one of my dearest friends is about to close on a home.  She has fulfilled most of her dreams throughout our friendship and then some, but one of her most important was to own a home.  After searching and searching she finally found the one!  Sometimes our dreams seem so far off in the distance or like they will never come to pass.  If you set your mind, never give up, keep believing, keep praying and keep working towards it– YOU WILL ACHIEVE!   Imagine yourself sitting in that dream kitchen.  Never lose sight. Then one day you will wake up and actually be sipping that first cup of coffee in your new home. 

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Are you wishy washy?  Do you battle with wavering, hemming + hawing and doubting yourself?  I admit I can think a thing to death because I can’t seem to make up my mind sometimes.  We play that mind game because we FEAR the outcome of making the wrong choice.  I read something recently to the effect of “we are free to choose, but we are not free of the consequences of our choice”…so like most issues, the root of indecision is that dreaded four lettered F word– FEAR.  Our minds are so powerful when we focus on the outcome we desire and make the decision that NOTHING will stop us from achieving it. 

THIS WEEK I WILL…..

  1. Stop the mind games.
  2. Quit the hemming and hawing.
  3. Connect with inspiring girlfriends + ignore the whiners!
  4. Release the fear.
  5. Choose love, joy and peace.
  6. Fake it till I make it if I have to.
  7. Focus on my dreams.
  8. Keep growing + stepping into my greatness.
  9. SMILE MORE.
  10. Trust in God’s destiny for me.
  11. Believe that I will achieve!

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I would love to hear your thoughts!

Please share, pin or tweet this with your friends.

Remember…your mind is a beautiful + very powerful thing!

Love, Tiff