CHALLENGE OF THE WEEK

Challenge of the Week: NO BREAD!

This week’s challenge will be a small step to show you just how AMAZING you will feel when you cut out BREAD & Pastas from your diet!

Many people have some level of intolerance to gluten (the protein that is found in bread, pasta, etc.)  Even if you don’t show any symptoms, at a cellular level, it causes INFLAMMATION in many people without our knowledge. 

Something You Should Know…

Since wheat grows free and open in the field as a plant, it has a natural protective mechanism build in called LECTINS.  Lectins are the plants natural protection against insects and other pests in order to not get eaten by them.

When we eat bread, we are ingesting these lectins, and they can cause crazy amounts of inflammation in our bodies.

In addition, lectins can cause something called “leaky Gut” which let the “bad” things in through the intestinal wall and not allow your body to absorb the “good” things like nutrients, vitamins, and minerals. 

Lectins = NO GOOD

Bread includes: Bread, Pastas, Cookies, Cakes, Bagels, Muffins, etc! 

You will not only feel AMAZING come Sunday, but you might have even notices that you dropped a couple of pounds 

So…Are you READY to accept this week’s Challenge!?  

Make sure to let me know by leaving a comment below if you will be participating!

CHALLENGE OF THE WEEK

Challenge of the Week: SLEEP!

This Week, I’m Challenging YOU to Get Your ZZZ’s!  

Rest, Recovery, and Sleep are EQUALLY as important as exercise.  In fact, if you are not getting the proper recovery, some of your hard work will be wasted efforts.

We ALL know how important a good night’s sleep is, so why is it then, that we always put off going to bed until we do that “one last thing”, or “watch until the next commercial”?

We have so much to do each day, but the truth is, we would be SO much more productive if we all actually got enough sleep!

There are a TON of reasons why getting enough sleep is so important.  Here are just a few….

1.  Did you know that around 80% of your HGH (Human Growth Hormone) is released while you are sleeping?  HGH is a VERY important hormone in maintaining a healthy body weight because it controls metabolism, cell growth and repair, and regulates your lean body mass to fat ratio.  

 2.  Lack of sleep will also cause an increase in a hormone called CORTISOL, which will not only prevent you from LOSING weight, but it can also cause you to GAIN WEIGHT!  Not something any of us want.

3.  When you sleep, your body is repairing and restoring itself.  Cutting this time short will not only delay this process, but cause you to be lethargic, irritable, and emotional.

4.  Lack of sleep is also associated with impaired memory, slowed speech, lack of ambition, lack of focus and a host of other lovely things. 

Because over 40% of us suffer from a chronic lack of sleep, this week’s challenge is for you to ”Get Your ZZZ’s!” 

Your Challenge:  To get 7-8 hours of UNINTERRUPTED sleep EVERY NIGHT this week. 

Here are a few things that will help:

1.  Set a bedtime for yourself and STICK to it- even if you are NOT tired.

2. Turn off all electronics (TV’s, phones, iPads, etc) at least 30-60 minutes before you go to bed.

3.  Stay away from caffeine after around 3 pm.  

4.  Make sure you have complete darkness in your bedroom.  

5. Write your To-Do List DOWN at night.   Write down a list of EVERYTHING you need to get done the next day before you go to sleep at night.  This way, you won’t have to think about it because it’s down on paper, and you can get to sleep knowing that it’s on your list and you won’t forget it.

6.  Make it a Priority!  (if you do- you will be AMAZED at how great you will feel at the end of the week!)

Make sure to leave a comment below if you ACCEPT this Challenge!!! Good luck & get some rest! 

CHALLENGE OF THE WEEK

The NO SUGAR CHALLENGE!

This week, I’m Challenging you to a: “NO ADDED SUGAR WEEK.”

Added sugars (that don’t occur naturally in the foods you are eating) can be detrimental to your health.

Here are just a few of the MANY reasons to cap the sugar intake in your diet….

• Sugar promotes INFLAMMATION in the body (Inflammation is the ROOT of ALL disease in our bodies.)
• Large amounts of added Sugars will SUPPRESS the immune system.  (Imagine how your immune systems suffers if you are eating added and processed sugars at ever meal!)
• Sugars will suppress the release of HGH (Human Growth Hormone) in the body (and since HGH is imperative in anti-aging in our bodies, we want as much of this as our bodies are able to naturally produce.)
• Sugars will raise your insulin levels- which over time can lead to a whole host of diseases.
• Short term, added sugars will have a HUGE effect on your energy levels throughout the day.

By taking this challenge it means that you commit to having no ADDED sugars in ANYTHING you eat this week! 

Here are the Rules:

1.  No Added Sugars of ANY kind: Honey, Molasses, Cane Sugar, Coconut Sugar, Stevia, Agave, Truvia, etc.)

2.  Absolutely nothing in the ingredient label that says HFCS (High-Fructose Corn Syrup).  Try to stay away from all processed foods in general to make it easier on yourself (though that is another challenge for another week!)

3.  Do NOT eat anything that says Sugar-Free.  This will almost 100% of the time have artificial sweeteners in them.  General Rule of Thumb: If you can’t pronounce the ingredient, you probably shouldn’t be eating it!

Naturally occurring sugars in your food are OK (fruits, veggies, etc.) Try to eat your fruits earlier in the day (not past 3-4pm)

This Week’s Challenge may be a LOT harder than it looks….but you’ll be SHOCKED at how amazing you feel at the end of the week.

You’ll probably also notice you are sleeping better, have more energy, and may even have lost 2-3 pounds!  :-)

Are you UP FOR THIS CHALLENGE!??!?  

Here are a few tips for a Successful Week….

1.  Make sure comment below saying that “I Accept this Challenge!”  

2.  Get RID of ALL Distractions or items that will keep you from your goals.  If you have other people in your home living with you, put their sugary foods in a separate cabinet or refrigerator shelf to keep you from temptation. (This step is HUGE!)

3.  Plan Out Your Food for the Week!  Sit down for 15 minutes to plan out what you will be eating for breakfast, lunch, and dinner this week.  Taking the time to do this will tremendously increase your chances for success!

4.  Plan Out Your Reward/Consequences.  If you succeed at this challenge, what will be your reward?  (Please do not make it a Brownie Sundae!)  Something like a massage, manicure, and other non-food related rewards work best.  (You don’t want to start conditioning your self with food as prizes.)  Also, if you do NOT succeed with the challenge, what is your penalty?  (Example: Offering to do your husbands chores for a week, 150 Burpees, etc.)

Good Luck this week with the Challenge!  Don’t forget to leave a comment below if you are committed!

Happy New Year!

When it comes down to how you look and feel, 80% of your results come from NUTRITION. Yep, you are what you eat. 

A new year means a new you and quite simply, that requires 100% commitment because you’re worth it! So if you want to look and feel your best, then make up your mind to eat right. 

Eating healthy does not have to put a frown on your face, and you do not have to sacrifice flavor for fat loss! And to me, eating right is still keeping it real and having one darn good cheat evening per week. By eating more (often) to weigh less, you can increase your energy levels, curb late night cravings, increase your metabolism, burn more calories, lower your body fat percentage, decrease your blood sugar levels, have better workouts, wake up before your alarm clock, BUT most importantly, enjoy the change that you see happening every day. We never wake up and say, “Today is the day I want to feel fluffy, sluggish, and run down! Let’s make it a lethargic, fat-storing day kind of day! Yippee!” Yet during the holidays, that just kind of happens, so seize control of your success and take a giant leap closer to your goals!  Remember- Healthier bodies are built in the kitchen! 

With 2014 in full swing, make it your New Year’s resolution to be a new and healthier you. I know it helps to have a coach, a peer, and a motivator. It also helps for you to make a commitment to someone. Send me an email declaring that you are ready to get back on track, and 2014 is going to be your year! I’m not sure what your personal goals are, but if you let me know, then I will do my very best to hold you accountable. I will educate you, motivate you, and hold you accountable. 

I leave you with Top 10 Rules to help you get amazing results for life:

1) Stop believing in magic pills or diets that don't require any work.

2) Eat a high-protein, high-fiber diet with lots of fruits & vegetables, healthy fats, eggs, and healthy meats, and cut added sugar from your diet.

3) Work your butt off with Tiff-Fit workouts. 

4) Drink at least 3 liters (12 cups) of water per day.
5) Avoid liquid calories with the exception of 1-2 protein shakes per day. Drink Green Tea or Greens drinks instead. Try to avoid diet sodas.
6) Stay motivated with Tiff's daily email/Facebook page posts throughout the week.
7) Get social support and accountability (Hellllooooo, that's your Tiff-Fit family!)
8) Plan, shop, and prepare your food for the week ahead every weekend.

9) Make a goal, set The Deadline, and give yourself an incentive to reach it.

10) Have gratitude for everything in your life - and be awesome (aka - keep being your great self!)

CHALLENGE OF THE WEEK

Challenge of the Week

1: BREAKFAST Challenge! 

Breakfast (as we ALL know) is one of the most important meals of the day.

With all of our hustle and bustle in the morning…..hopefully squeezing in an am workout, getting the kids off to school, getting ready for work…our breakfast sometimes hits the back burner. 

Here are a handful of the many reasons you should eat a healthy breakfast:

1. It’ll improve your ability to focus & concentrate throughout the day
2. It’ll help you to maintain a healthy body weight
3. It’ll give you more ENERGY (which most of us need more of!)
4. It’ll rev up your metabolism & kick-start it into gear for the day
5. It’ll help you to get in your daily requirements for your vitamins & minerals

Your Challenge this week is to Eat A HEALTHY Breakfast EVERY day this week….should you CHOOSE to accept it!

Action Steps:

1.  COMMIT to eating a healthy breakfast EVERY day for the rest of the week.

2.  REPLY by LEAVING a comment BELOW  saying that you ACCEPT this Challenge to hold yourself accountable!

3.  PLAN out your breakfasts for the week on paper.  Going in with a plan MASSIVELY increases your chances for success.

4.  PREPARE.  (This is KEY)  Make a list of the ingredients that you need to make your healthy breakfasts for the rest of the week.  Go to the grocery store and get all of the items needed.  When you get back, make anything you are able to in advance (like the egg muffins or protein pancakes) when you have free time.

That’s it!  Good luck with this week’s Challenge!

3 Weeks of Additional Meal Plans

If you’ve invested in the 21-Day Boot Camp Belly Blast Program and LOVED it…

I’ve got 3 MORE WEEKS for YOU!

It’s “lifestyle” of clean eating meal plan designed to compliment the 21-Day Belly Blast.

Meal Plan Program Includes:

Complete Starter Guide

3-Weeks of “Done-for-You” Meal Plans

3 Weekly Grocery Lists

Easy-to-Make, Delicious Recipes

Click the BUY IT NOW button at the top of the page.

$25 current Tiff-Fit clients

$40 non-clients

21 Day Belly Blast Nutrition Challenge

• Do you need to shed those extra holiday pounds?
• Is your body bathing suit ready?
• Have you hit a plateau you can't break through?
• Are you working out hard but not seeing results?
• Do you get confused with all of the "diets" out there?
• Are you ready to change your eating habits and learn how to eat to get amazing results?

If you are nodding your head yes, then this is the nutrition & workout program for you!

The 21- Day Belly Blast Nutrition Program is dietician approved. It is not a fad diet. This nutrition program is designed to help you finally lose that stubborn belly fat by teaching you simple and easy-to-follow healthy habits. Eat clean and you will get lean!  

Did you know that 80-85% of reducing belly fat comes from what we eat? The rest comes from your exercise program. This program maps out EVERYTHING you need to do for the next 21-Days to be successful. You don’t have to think about it, you just need to do it. You really have no excuses.  

So, get started and commit to this challenge for 3 weeks. You can do it. If you were given a deadline at work, you would get it done- especially if your job depended on it. This is no different. This is your body! No excuses.

In fact, not only will you LOSE FAT, but this program is:

• Designed to re-train your body to OPTIMIZE YOUR METABOLISM
• Will CLEANSE YOUR LIVER
• Will DETOXIFY YOUR BODY 
• And…is a 100% STRUCTURED MEAL PLAN, so you will KNOW EXACTLY WHAT TO DO, and WHEN to do it.

Here Are Some of the Highlights of the 21 Day Belly Blast Program…

1. Calorie Confusion - you all know about “muscle confusion”, so it makes sense why calorie confusion would work too.
2. Fat Burning Workouts - designed to kick-start your metabolism, improve flexibility, strength, and energy levels
3. Carb Cycling – Learn to eat the right carbs at the right time! Carbs are not the enemy, the time you eat them is.
4. Phase One: Detox for the first 72 hours – this is the most challenging part, but once you are through it, you are HOME FREE!  This stage is designed to detoxify the toxins out of the bodies to create a more efficient, fat-burning machine!
5. Calculating Your Water Intake – keeping hydrated is an important key to success. This will help you to feel fuller longer, so you will eat less!
6. Cheat/Treat Meals – there’s always a HIGHER success rate when people know they can still have some of the foods they love. You’ll learn how to plan for the extra calories and STILL stay on track!
7. Quick & Easy Healthy Recipes - to use if you don’t have a lot of time or don’t have cooking skills (like me)
8. Quality Protein Powders & Protein Bars Suggestions– for on-the-go quick meals with less fillers and less artificial chemicals.
9. Small Frequent Meals – to keep your energy up and combat binge eating! You will feel like they are eating ALL of the time!
10. 90/10 Rule – Eat well 90% of the time and eat with no guilt 10% of the time. Anyone can do this and this program!

Here’s What the 21- Belly Blast Program Includes:

• 21-Day Belly Blast Meal Plan (first 3-days are Detox) - The meal plans will be customized for you based on a "Mon-Wed-Fri" Boot Camp/workout schedule.
• TONS of Healthy Recipes
• Goal Planning Sheet
• Complete Starter Guide
• A Print-and-Go Belly Blast Grocery List
• Fitness & Workout Tips
• Six Week Fitness Log and Nutrition Log so you can track EVERYTHING!

You MUST be willing to fully commit to the program to get results. 

Every Meal is done for you (It even includes cheat meals.)  Yes, you can have a cheat meal!  This program will tell you the best time to have them. Every Boot Camp workout is targeted to achieve maximum fat loss. Get Healthy Recipes using the RIGHT ingredients and foods! Motivation from me to keep you on track – accountability is KEY!  I want you to succeed!

In the Fall of 2013, 12 Tiff-Fit Boot Camp clients lost a total of 76 POUNDS doing the 21 Day Belly Blast.  Most lost a total of 4-5 inches, with some challengers losing between 8-12 inches!  I am so very proud of everyone.  Hard work and discipline pays off and this program works as long as you do it!

Stop jumping from diet to diet.  The 21 Day Belly Blast is NOT a quick fix.  It will teach you how to eat so you will be healthier and maintain your weight loss.  I have done my research and would only recommend a nutrition program that I believe in and know will get you the results you are looking for.

You have to be willing to fully commit to this!  It is not going to be easy for everyone.  The program is here.  You must follow it.  It will take work on your part, but if you want to fit into your skinny jeans and get your body bathing suit ready........ need I say more!

This is an Eco-Friendly program too.  After you sign up, I will email you all of the components of the program. There is a TON of useful and motivating information here that you will be able to access the day you sign up.  You can easily save your  21 - Day Belly Blast program to your computer and access the information, anytime.  And once the group challenge starts, you will be getting daily motivational emails from me.

Purchase the 21 Day Belly Blast and Get Started!

Check the top right corner of the webpage for the "Buy It Now" button.

The 21 Day Belly Blast Program is available to my current Tiff-Fit Training Clients for $25.00.

Non-clients $40.00.