Goals

Goals are an important part of getting to where you want to be, not just in fitness but in life. When I started this journey my first goal was to lose 5 pounds in one months. In the true fashion of my upbringing that meant I was really striving for double that amount. I more than exceeded that goal and lost 12 pounds that month.

When I first started teaching colorguard, my goal was to have squads that only achieved scores of "1." And I did. I worked hard to create routines to the level of girls I was teaching so they could make them as clean as possible and be proud of the work they put in.

When I first started coaching for beachbody, I set a goal of being an Emerald coach in my first 3 months. I did. With the help of some amazing women, we have created Team Pure-Fit and we currently have over 100 members! OVER 100 people since February have trusted us to help then find the tools they need to make their goals happen. That is huge! If you are one of the coaches in my team or one of the members, THANK YOU! Thank you for taking a risk and doing something good for yourself, it is important.

Now that it is the end of September, I have a new goal. I want to be a Ruby coach by January 2015. For this to happen I am looking for people who are really ready to be held accountable. When you are a coach everyone is watching to see if you did your workouts, if you ate right, it has been the most incredible experience for me personally. I feel like I can't let those 100+ people down. If you are looking to really change your life, come be a coach with me, come be part of the team pure-fit coaching team and learn what it like to help others in a way you never thought possible. I am so blessed to have this opportunity, to have a job where I make some income while helping others become healthy, it is truly a passion for me.

If you are interested, please contact me! I would love to talk with you more about what it means to coach.
tiffanywilloughby2@gmail.com

Thanks for reading,
Tiffany

Baby Steps

I often forget what it was like when I first started my fitness and health journey. I forget that I am no where near where I am today. I didn't dive head first into clean eating when I first started. In fact, I had no idea what clean eating what when I started.

Lets go back to the 255lb, size 22, unhealthy, unhappy, girl I was in September of 2012.

I woke up one day and said, " I don't want to feel like this anymore."

That was it. That was the first step.

Now, a lot of people have that first step. But then, I hear people say things like, "I just don't know where to start." Or my personal favorite, "I just don't have the time or money."

Lets call that second one what it really is, "I just don't make it a priority." We can talk more about this one later.

The first one though, I know what that feels like. I was totally there. I just didn't feel like I was properly educated enough to fix the problem. It seems silly right?

I mean really? How hard could it be to know that you should eat veggies and fruits instead of potato chips.

No, I didn't really understand that even "the good stuff" I was consuming was holding me back.

So, first baby step for me was recognition, then the second step was ASKING FOR HELP!

WHAT!? WAIT, WHAT!? Yes, help! So this is what I did.

I asked my very good friend, who is a beach body coach, to help me. And she did.

She came over and worked out with me so I could see if I wanted to do the program Insanity.

And thats how it started. Then everyday, everyday, I pressed "play" and did the Insanity workouts. EVERYDAY.

I lost 75 pounds that way.

It was a baby step. No, no, I couldn't do those workouts in their entirety or even most of the moves in the beginning. But then something started to happen. I GOT STRONGER! Before long I was competing with myself to push a little harder each day, to make myself try at least one push up off my knees, to get a little deeper in my squats, to jump a little higher, to get one more repetition in.

It doesn't happen over night. These things take time and practice.

I became a beach body coach because I experienced beach body. I believe in the programs because they helped me and thousands of other people. Now I just want to help you achieve your goals.

Are you ready to take some baby steps?

I'm ready to help you. Contact me, lets talk.

http://www.beachbodycoach.com/Twillough

Tiffany

Sample Meal Plan (For a Week)

Clean eating doesn't mean you have to go broke, this is what I eat in a week. Of course cost here will vary and I buy and plan around sales. This is no sales or coupons included. Even Shakeology at the full retail price. I hope this helps!

Thanks for reading,

Tiffany

Allergen Free Sources of Protein

So sorry it has been far to long since I have posted! 

Here is a list I have complied of allergen free sources of protein!

Quinoa: this is a plant protein that takes on whatever flavors you cook it in. I like to cook it in one cup sodium free chicken broth and one cup water. I add it to meat for stuffed peppers or meatballs. You can also add veggies like peppers, onions,  broccoli to the cooked quinoa and form them into patties and “fry” them on the stove top. They have the consistency of hashbrowns. Just be careful of your carbs with quinoa.

Spinach: a great source of protein and not going to jack up the carb intake.

Beef jerky: a good quick snack. Though some brands are higher in sodium than others so always read your labels!

Peas: peas are an amazing source of protein, make a good side, or mix it with brown rice or quinoa.

Brown rice: I prefer quinoa over brown rice simply because I can have more of the quinoa than the brown rice for the same nutritional value. 

Sunflower seeds: crazy right? yeah sunflower seeds hold a whopping 7.5g protein for 2oz. They make sunflower “peanut butter” that is a great alternative to actual peanutbutter since it is nut free.

Lentils and Beans: oh I love black beans. Soup is a great way to get in beans and peas and add some carrots and whatever else you like, cook it up at the beginning of the week and boom, lunch for the week.

Kale: I never thought I would like Kale, but if you dry it, I mean really dry it with paper towels put a little EVVO on it and bake it on some parchment paper at 375 for about 12 minutes. It is so good! 

Mushrooms: if you like mushrooms, I love to sautee them up with some yellow onion and garlic and worcestershire sauce and put it on top of some chicken!

Peppers: bell peppers are a great source too. Guess what? Fajitas! 

Cauliflower: just like kale, I only really like this one roasted but it takes about 30 minutes to roast a head of flower, it is super super addictive be sure to eat it with people who also like it so you don’t eat the whole thing.

Tomatoes: I eat a cucumber tomato salad every night. Its my treat. I love it. But tomatoes in general anyway you want them have 18% protein

Cucumbers: I adore cucumber. It is an amazing veggie. It helps maintain blood sugar, reduce inflammation in the body, can cure headaches and body aches. Really just an amazing veggie. 

 Asparagus: I also like this one roasted in the oven. Super good.

Chia seeds: just like sunflower seeds these little seeds pack a ton of protein in a small space! I love them on my salad!

Chicken: has about 25 to 28grams of protein per chicken breast! thats pretty awesome.

Salmon: 22grams of protein in a 4oz fillet of salmon. Really watch your fat content for the day because salmon is full of those wonderful omega-3 fatty acids that your brain needs!

Chick peas: yummmy, hummus! Not everyone loves hummus but I am a huge fan, I put it on my deli turkey and roll them up. So good.

Deli meat: I eat about 4 to 8 slices a day of deli meat, just really watch your sodium with what kind you buy! Don’t buy the sodium free. It is nasty. 

Sweet potato: yum! I love white sweet potatoes those are my fav. I cube them up dash a little EVVO on them and a lot of cinnamon and bake them for about 40 minutes at 425 in  the oven. 

Steel Oat: very high in protein. I like to add fruit to mine.

Tilapia: this fish wont jack up your fats like salmon does. I love to put sauteed red and yellow bell peppers and red onion and garlic on top of my tilapia with a side of long grain and wild rice.

Lean beef, bison, or venison: these are excellent sources of protein as well and such a variety as to how to cook it!

Hope this is helpful!

Thanks for reading,

Tiffany

Tilapia and peppers

This a simple and great way to up your protein! 

I pan sear multicolor bell peppers, red onion, and garlic to taste.

Pan grill 10oz of tilapia.

Cover tilapia with peppers and enjoy! 

Simple and super easy when you just don't know what to make for dinner and takes about 15 minutes ;)

Thanks for reading,

Tiffany

Gluten Free Chicken Rotini

So I love pasta, really, really, love pasta. 

If you haven't figured it already, I am a foodie. YUP I didn't gain all that weight by not eating ;)

The challenge is how it eat the things you love in a healthy way.

Here is one:

1 chicken breast (I baked it then cubed it)

5 olives (watch this, the fat is high)

8 grape tomatos 

1 clove of garlic

.25 tbs of olive oil

3/4 cup of Rozitini Gluten Free Rotini

I LOVE THIS PASTA!! It is a blend of white rice, brown rice, quinoa, and corn! This combo instead of just one makes it taste just like white pasta! No gritty or slimy taste! Just cook according to the directions on the box.

Throw it all together in a bowl and add a sprinkle of parmesan cheese and enjoy!

Thanks for reading,

Tiffany

Sausage egg muffin

I don't know why buy I just figured out that if I use a muffin tin, I can pre make egg whites to go with my Jimmy Dean Turkey sausage patties and my Food for Life Gluten free English Muffins!

So I filled my 12 tins with 3 egg whites each and baked them for about 12 minutes at 375 degrees.

I micro zap them for about 15 seconds to warm them up throw them on my muffin with my sausage and enjoy!

Quick easy and very filling breakfast :D

Thanks for reading,

Tiffany