Perfect Days by Raphael Montes
So far, it's an interesting read.
Tiff Note: Keep up with what I'm reading and what I plan to read on GoodReads.com/LordAndTiffany
Thursday, July 18, 2019
Thursday, June 13, 2019
How Tiffany Stays In Shape
Tiff Note: I was inspired to compose How Tiffany Stays In Shape due to family, friends, associates and those online who have asked me about my health and fitness upkeep throughout the years.
I've always been active. Being (and staying) in shape was instilled in me at a very young age. Dance classes (ballet, jazz, modern), running (I love running! I run at least 3 to 4 times a week, on a treadmill.) and riding my mountain bikes (Although I haven't ridden a mountain bike in years, I'm thinking that should change.) were my favorite forms of physical recreation during my childhood.
Health Is Wealth
Taking care of my physique is very important to me. I have no desire to purposely let myself go. I fight for (Me) Tiffany and compete against (Me)Tiffany; I'm my biggest cheerleader and my fiercest and most fabulous competition! I keep myself motivated (or shall I say, MoTIFFvated) and push myself daily to level up, gracefully.
"Nothing tastes as good as being fit feels and looks!"
I'm a clean eating longtime (flexible) vegetarian but my daily diet is about 90% vegan. I normally eat very healthily but I don't deprive myself of an occasional cheat day (in moderation). Occasionally, I allow myself to eat all-natural and/or organic shrimp, chicken breast, turkey breast, caviar and/or fish as a treat.
As a child, vegetarianism came naturally to me; My parents didn't make me eat meat nor did I crave it. Back then, I (by choice) occasionally ate poultry and seafood but it wasn't apart of my daily diet. I started to eat poultry and seafood consistently at ages eighteen, nineteen and in my early twenties to quickly help my body overcome an eating disorder I developed as a freshman at Michigan State University. Eating certain types of poultry and seafood served its purpose during that time in my life.
Tiff Note: My fitness and health goals are achieved through God's grace and my consistent discipline! No shortcuts! To each their own (No judgment. Do what is best for you babe(s)!) but I've never had any cosmetic fillers/injections, surgical and/or nonsurgical procedures done to my face or body.
I workout 4 to 6 times per week. My workout schedule helps me maintain my toned and petite physique. If I don't work out regularly, I feel drained and sluggish.
My workout schedule is (usually) as follows but is subject to change...
Sunday: Rest or Workout (in the afternoon)
Monday: Workout
Tuesday: Workout
Wednesday: Rest or Workout (in the morning)
Thursday: Workout
Friday: Workout
Saturday: Rest or Workout (in the evening)
Treadmill: I start my workout with a 5 or 6-minute treadmill 'fast walk' warm up and transition to a 15, 20 or 25-minute treadmill run at speeds of 5.0M to 6.0M (speed varies)
Leg Press: 2 sets of 15 reps [each weight plate/stack], weight plates/stacks 6, 7 and 8 (weight lifted: 140 lbs to 180 lbs)
Lat Pulldown: 4 sets of 15 reps, weight plate/stack 3 (weight lifted: 57 lbs)
Seated Dip: 4 sets of 15, weight plate(s)/stack(s) 2 and/or 3 (weight lifted: 47 lbs to 58 lbs)
Chest Press: 4 sets of 10, weight plate/stack 2 (weight lifted: 45 lbs)
Abs: 3 to 4 sets of 15, weight plate(s)/stack(s) 4 and/or 5 (weight lifted: 45 lbs to 52 lbs)
Elliptical: 20 minutes (rigorous course)
Squats & Leg Lifts (Side/Back): 3 sets of 20 (each form of exercise) with a 5 or 7.5-pound weighted bar resting on my shoulders or held above my head (weight lifted: 5 or 7.5lbs)
Other Exercises Include:
Walking lunges, lunges, leg lifts, kickbacks, floor exercises, stretching, jumping rope, stationary exercise bike/indoor fitness bicycle, etc.
Tiff Note: I rest for 15 to 20 seconds between each repetition.
Workout Playlist
Another Gym Day Done...
Leaving the gym on May 2, 2019
and...
Self-control is key. I'm very selective about the foods, beverages and portions I consume. I count calories but more importantly, I count chemicals!
Tiff Note: In addition to regular exercise, you must pay attention to what you choose to ingest. A wise person reads/pays attention to food labels and is aware of the listed serving sizes/portion(s). Keep track of what (and how much) you eat!
On a daily basis, I ingest a variety of vitamins and supplements. My leading lineup usually consists of...
Vitamins and supplements that I will be adding (or re-adding) to my daily intake include...
BARS
I'm very picky about (everything) the bars I ingest. I usually opt for bars that are composed of peanut butter, vanilla, dried fruit or a trail/mixed nut mixture... but there are times when I will choose a bar that is extra, in a good way (just like me), e.g. birthday cake, mint chocolate, cheesecake, etc.
The following drinks help me to maintain clear skin from the inside out, keeps stomach bloat at bay and boosts my metabolism.
Apple Cider Vinegar Water: I ingest apple cider vinegar by way of H2O. I add 1 tablespoon of apple cider vinegar to a glass of room temperature water.
Tiff Note: Drinking apple cider vinegar straight is NOT an intelligent action. It is best to add ACV to a carrier liquid (e.g. water, juice, etc.).
Lemon (or Lime) Water: I add the freshly squeezed juice of 1/2 a lemon (or lime) to a glass of room temperature water.
I drink tea on a daily basis. I often drink green and/or peppermint tea. Sometimes I mix both teas together. I normally add freshly squeezed lemon juice and organic honey to the green and/or peppermint tea I sip.
I also like drinking herbal tea supplements, flower petal infused black teas, rosebuds & petals tea, French vanilla-infused black tea, Moroccan mint tea, Earl Grey, Rose Earl Grey, etc...
As a child, vegetarianism came naturally to me; My parents didn't make me eat meat nor did I crave it. Back then, I (by choice) occasionally ate poultry and seafood but it wasn't apart of my daily diet. I started to eat poultry and seafood consistently at ages eighteen, nineteen and in my early twenties to quickly help my body overcome an eating disorder I developed as a freshman at Michigan State University. Eating certain types of poultry and seafood served its purpose during that time in my life.
Tiff Note: My fitness and health goals are achieved through God's grace and my consistent discipline! No shortcuts! To each their own (No judgment. Do what is best for you babe(s)!) but I've never had any cosmetic fillers/injections, surgical and/or nonsurgical procedures done to my face or body.
A few of my physical stats...
Height
5'3"
Weight Range
123-128 lbs
Body Type
Fit · Pear · Petite
Clothing Sizes
Tops & Dresses: Extra Small · Small · Size 4
Bottoms & Jeans: Small or Medium · Size 4 or 6 · Size 26, 27 or 28
Tiff Note: The size I select depends on the material the bottoms/jeans are made out of.
5'3"
Weight Range
123-128 lbs
Body Type
Fit · Pear · Petite
Clothing Sizes
Tops & Dresses: Extra Small · Small · Size 4
Bottoms & Jeans: Small or Medium · Size 4 or 6 · Size 26, 27 or 28
Tiff Note: The size I select depends on the material the bottoms/jeans are made out of.
A detailed overview of how I stay in shape is as follows...
My Workout Schedule & Routine
I workout 4 to 6 times per week. My workout schedule helps me maintain my toned and petite physique. If I don't work out regularly, I feel drained and sluggish.
My workout schedule is (usually) as follows but is subject to change...
Sunday: Rest or Workout (in the afternoon)
Monday: Workout
Tuesday: Workout
Wednesday: Rest or Workout (in the morning)
Thursday: Workout
Friday: Workout
Saturday: Rest or Workout (in the evening)
I've changed my workout routine as of February 2019. Although this is my complete workout (and I do this routine most of the time), I don't do this routine every time I go to the gym. I do like to mix up my workouts.
Workout Routine Breakdown
Treadmill: I start my workout with a 5 or 6-minute treadmill 'fast walk' warm up and transition to a 15, 20 or 25-minute treadmill run at speeds of 5.0M to 6.0M (speed varies)
In action on the treadmill!
Leg Press: 2 sets of 15 reps [each weight plate/stack], weight plates/stacks 6, 7 and 8 (weight lifted: 140 lbs to 180 lbs)
Lat Pulldown: 4 sets of 15 reps, weight plate/stack 3 (weight lifted: 57 lbs)
Leg Extension: 4 sets of 10 reps, weight plate(s)/stack(s) 3 and/or 4 (weight lifted: 52 lbs to 61 lbs)
Seated Dip: 4 sets of 15, weight plate(s)/stack(s) 2 and/or 3 (weight lifted: 47 lbs to 58 lbs)
Chest Press: 4 sets of 10, weight plate/stack 2 (weight lifted: 45 lbs)
Abs: 3 to 4 sets of 15, weight plate(s)/stack(s) 4 and/or 5 (weight lifted: 45 lbs to 52 lbs)
Elliptical: 20 minutes (rigorous course)
Squats & Leg Lifts (Side/Back): 3 sets of 20 (each form of exercise) with a 5 or 7.5-pound weighted bar resting on my shoulders or held above my head (weight lifted: 5 or 7.5lbs)
7.5-pound weighted bar
FYI: My nails are real/natural, no acrylics or tips. They've always grown super strong and fast!
Side Bends: 3 sets of 20 with two 5-pound dumbbells (weight lifted: 10 lbs)
Other Exercises Include:
Walking lunges, lunges, leg lifts, kickbacks, floor exercises, stretching, jumping rope, stationary exercise bike/indoor fitness bicycle, etc.
Tiff Note: I rest for 15 to 20 seconds between each repetition.
I'm naturally flexible and I stretch every day!
Workout logs with my blog's logo
My tiptoe leg extension backbend/one legged wheel pose
^ My previous workout routine ^
Workout Playlist
Songs synced with my warm-up, workout and cooldown. I also like to put my workout playlist on shuffle.
100+ songs...
Another Gym Day Done...
Leaving the gym on May 2, 2019
Elliptical, during my May 13, 2019 workout
Workout Recovery
Heat Therapy: I opt for heat therapy to calm my muscles down from an intense workout. The heat repairs any inflammation and reduces pain in my muscles.
Sleep: There is nothing like obtaining beauty rest. If I don't get my rest, I am not performing at my best. I can also be peevish.
Working Out At Home
My longtime favorite at home workout videos include...
Jame Fond's Complete Workout
and...
The Firm Classic Aerobic Workout Videos
Portion Control & Counting Calories...
Self-control is key. I'm very selective about the foods, beverages and portions I consume. I count calories but more importantly, I count chemicals!
Tiff Note: In addition to regular exercise, you must pay attention to what you choose to ingest. A wise person reads/pays attention to food labels and is aware of the listed serving sizes/portion(s). Keep track of what (and how much) you eat!
Coconut Oil
I take coconut oil as a supplement. I ingest 1 or 2 tablespoons almost every day. I also use coconut oil as a hair/body moisturizer, makeup remover and for sautéing/stir-frying.) I use Kirkland's Organic Virgin Coconut Oil (84oz).
(Other) Vitamins and Supplements
On a daily basis, I ingest a variety of vitamins and supplements. My leading lineup usually consists of...
- Fish Oil
- Multivitamin
- Iron
- Fenugreek
- Biotin
- Probiotics
- Vitamin E
- Vitamin D (2,000 IU per 25 lbs of body weight)
- Glutathione: An antioxidant that helps the body maintain a healthy immune system. It's important (vital) to keep your immune system healthy!
- Vitamin C
- MineralRich
- MSM
BARS
Grab the Gold bars are gluten-free, vegan, high fiber and delicious!
My favorite protein bars are made by GoMacro. So yummy! They are vegan, non-GMO and gluten-free!
Tiff Note: A Tiffany Meal Substitute consists of a protein bar and a large complex smoothie. *Sometimes just a large complex smoothie.
Tiff Note: A Tiffany Meal Substitute consists of a protein bar and a large complex smoothie. *Sometimes just a large complex smoothie.
Daily Detox Drink
Apple Cider Vinegar Water: I ingest apple cider vinegar by way of H2O. I add 1 tablespoon of apple cider vinegar to a glass of room temperature water.
Tiff Note: Drinking apple cider vinegar straight is NOT an intelligent action. It is best to add ACV to a carrier liquid (e.g. water, juice, etc.).
Tiff Note: I drink detox and/or apple cider vinegar-based beverages as well.
Lemon (or Lime) Water: I add the freshly squeezed juice of 1/2 a lemon (or lime) to a glass of room temperature water.
Tea
I drink tea on a daily basis. I often drink green and/or peppermint tea. Sometimes I mix both teas together. I normally add freshly squeezed lemon juice and organic honey to the green and/or peppermint tea I sip.
I also like drinking herbal tea supplements, flower petal infused black teas, rosebuds & petals tea, French vanilla-infused black tea, Moroccan mint tea, Earl Grey, Rose Earl Grey, etc...
Hydration
H20 | Daily Water Intake: I usually drink 2.6 to 3 liters of water every day.
Coffee
Whether I make my coffee at home or order my favorite coffee beverage at a cafe or coffeehouse, I opt to have my coffee made with coconut or almond milk.
My essentials for making coffee at home include...
European instant coffee (light to medium roast)
Coconut milk creamer
Coconut milk
Almond milk creamer
Almond milk
In a small pot, I add a combination of water, one non-dairy creamer and one non-dairy milk (total liquid: 6 fl oz to 8 fl oz, the combination will vary according to my taste and mood). I heat the combination together to create a creamy warm liquid mixture. After the liquid mixture reaches my desired temperature, I pour it into a mug filled with 1 (or 2) teaspoons of a European brand instant coffee. If necessary, I'll add 2 or 2 1/2 teaspoons of cane sugar for sweetness (I rarely do this because the coffee creamer already has sweetness.).
I own a coffee machine but (as it should be known) I don't have to use it to prepare instant coffee.
Tiff Note: The non-dairy creamer and non-dairy milk don't have to match, I mix them up all the time! (e.g. coconut milk creamer, almond milk | almond milk creamer, coconut milk, etc.)
Whether hot or iced, my go-to coffeehouse/cafe coffee order is a coconut milk vanilla latte.
Smoothies
Smoothies Are To Be Complex...
A smoothie is usually the first meal that I’ll ingest and is also my go-to snack. I often drink smoothies as a meal substitute. The smoothies I blend are complex. They usually consist of a healthy liquid base (e.g. one [or two] of the following... h20, orange juice [not from concentrate], coconut milk, coconut water, carrot juice), various fruits/vegetables, seeds (e.g. flax, chia, hemp), protein powder (probiotic, vegetarian and/or plant-based), etc.
Tiffany’s Tropical Smoothie 🍌🍋🍍🍊 (All-natural/organic ingredients):
½ cup Pineapple
1 cup Mango
½ (of a) Banana
1 Kiwi
1 cup Honeydew Melon
2 cups Orange Juice (Not From Concentrate)
¼ cup Coconut Water (Pure)
½ cup Lemon Juice (Organic)
Multi-Vitamin Powder Mixture (Optional)
Tiffany's Green Smoothie 🌱🍓🍊🍌 (All-natural/organic ingredients):
2 cups Kale
2 cups Strawberries (Frozen)
2 cups Mango Chunks (Frozen)
1 ½ cups Orange Juice (Not From Concentrate)
1 ½ cups Carrot Juice
1 cup Spinach
1 Banana (Peeled)
1 tablespoon Golden Flax Seeds
1 tablespoon Chia Seeds
1 tablespoon Coconut Oil
1 tablespoon Honey
Tiffany's Milk(less) Shake
My Take On A "Milkshake"... Whether coconut, almond, oat, hemp or rice, the choice of "milk" is yours!
3 cups Rice Milk (or non-dairy milk of your choice)
2 cups Strawberries (Frozen)
2 Bananas (Peeled)
2 tablespoons Gold Flax Seeds
2 tablespoons Chia Seeds
2 tablespoons Honey
Fruits and vegetables are apart of my daily diet. They are vital to my body's well-being...
Tiffany's Grocery List
The items listed below are organic, all-natural, vegetarian and/or vegan.
A typical Tiffany grocery list (usually) consists of...
Spring Water (still)
Sparkling Water
Apple Cider Vinegar
Greek Yogurt (vanilla)
Organic Honey
Hummus
Green Tea
Peppermint Tea
Coconut Oil
Coconut Milk (unsweetened)
Coconut Milk Coffee Creamer (vanilla)
Almond Milk Coffee Creamer (vanilla)
Almond Milk Coffee Creamer (vanilla)
Coconut Water
Carrot Juice
Almond Milk (unsweetened)
Blueberries
Strawberries (2 containers)
Pink Grapefruits (bag)
Apples (e.g. Pink Lady, Gala)
Honey Dew Melon
Cherries (1 or 2 containers/bags; Cherries are my favorite fruit!)
Watermelon
Bananas (2 hands; I peel, portion and freeze them for smoothies)
Grapes (e.g. red, green)
Pineapples (2 or 3)
Mangos (bag)
Kiwi (container)
Lemons (bag)
Limes (bag)
Frozen Fruit (e.g. strawberries, mango chunks, pineapple chunks, cherries, etc.)
Spinach (container or large bag)
Avocados (bag)
Bell Peppers (e.g. red, green, orange, yellow)
Cucumber
Onions (bag; e.g. white, red, green)
Kale
Carrots
Pickles
Spring Mix
Celery (stalk)
Dried Mango
Dried Apples
Cashews
Rice Cakes
Puffed Rice/Corn Snacks
Multigrain Crackers
Watercrisp Crackers
Tortilla Chips
Salsa (medium; restaurant style)
Creamy Soup (various)
Coffee (European, light/medium roast)
Orange Juice (not from concentrate, low acid)
Watermelon Juice
Grape Juice
Grape Juice (sparkling)
Lemonade
Lemonade (sparkling)
Lemonade
Lemonade (sparkling)
Vegetable Broth
Vegetable/Protein Meat Substitutes (e.g. veggie burgers, chick'n strips, etc.)
Hard Candy
Quinoa
Brown Rice
Cauliflower Rice
Chocolate
Ice Cream (vanilla)
Sorbet (e.g. raspberry, strawberry, cherry)
Frozen Fruit Bars
Ezekiel Bread
Pasta
Pasta Sauce
Vinaigrette Dressing
Feta Cheese
Protein Bars
Cane Sugar
Stevia
Mustard
Spices & Herbs (Various)
Hot Sauce
Garlic Chili Sauce
BBQ Sauce
My favorite bread is (sprouted) Ezekiel.
“Take wheat and barley, beans and lentils, millet and spelt; put them in a storage jar and use them to make bread for yourself..." -Ezekiel 4:9
I enjoy shopping for groceries at membership-only retail warehouse clubs (e.g. Costco, Sam's Clubs, etc.), Trader Joe's, Kroger, Whole Foods Market, Plum Market, Aldi, Better Health Market, Zerbo's Health Foods, Target and Asian markets (e.g. H Mart).
Soups & Salads
My favorite and go-to brand of soup is made by Imagine Foods. They offer many delicious and healthy options. I eat this brand of soup regularly!
Avocado Toast
Avocado toast is nutritious and delicious. I usually top mine with freshly squeezed lemon juice, fresh herbs and spices.
Yogurt is a source of protein that I enjoy eating. I don't eat many dairy products but out of what I do consume, Greek yogurt is queen! I also enjoy yogurt made with coconut or almond milk. My favorite flavors of yogurt include vanilla, vanilla bean, honey strawberry, strawberry and plain (with honey drizzled on top). I also like to make and eat yogurt bowls with vanilla yogurt, granola and fresh fruit.
Meatless 'Meat' & Meals
I prefer my meals to be meatless. I cook meatless meals most often. One of my favorite meatless meat brands is Gardein.
Tiff Note: Don't get it twisted, I do know how to cook delicious yet healthy poultry and seafood-based dishes too!
Moving on...
I'm also a big fan of veggie burgers! I prefer veggie burgers by Gardein or plant-based superfoods veggie burgers by Don Lee Farms. I eat them oven-baked and grilled!
Pizza
I do eat and enjoy pizza in moderation! If I don't order out, I like to make my own pizzas with quality ingredients at home. The pizza I made above consists of light pizza sauce, mozzarella cheese, feta cheese, kale and herbs.
Organic/All-Natural Candy & Snacks
I enjoy both sweet and savory snacks!
I have a bit of a sweet tooth. When I'm craving a sweet treat, I'll usually have a Yum Earth organic pop. They are my go-to lollies!
Chocolate, but make it fashion...
Gourmet chocolate that has been made in Europe or chocolate that is organic/all-natural wins every time!
I am a truffle connoisseur. I enjoy Alter Eco's dark chocolate salted caramel truffles. They are organic, gluten-free and fair trade.
Simply Cheetos white cheddar jalapeno puffs are a guilt-free spicy/savory snack that contains no artificial flavors or colors. They are so delish (delicious) and totally my jam!
Other Snacks I Like To Eat: Popchips (My favorite flavors are Barbeque & Crazy Hot), Pirate's Booty, Annie's Cheddar Squares, trail mix, air-popped popcorn, dried fruit, pecans, cashews, kale chips (I sometimes make my own, observe the photos below.), etc.
Moderation and/or Cheat Day Treats
My favorite treats to indulge in on cheat day or in moderation are creme brulee, French macarons, sorbet, frozen yogurt, candy from around the world (e.g. Canada, France, Japan, England, etc.), organic/all-natural vanilla ice cream, cheesecake (Tiff Note: I baked the above cheesecake from scratch using organic and/or all-natural ingredients.) and key lime pie!
I don't regularly eat fast food but on a rare occasion, I'll create, by way of substitution, a vegetarian option at Del Taco or Taco Bell. If I want 'fast food', I'll choose fast-casual dining or carry out (e.g. Chipotle, Panera Bread, etc.). If I'm not cooking or being cooked for, I opt for made-to-order meals. My favorite made-to-order meals are large salads with an array of vegetables and delicious additions (e.g. feta cheese, dried cherries, walnuts, pecans, etc.), vegetable pizza, fattoush salad/hummus with pita bread/pickled radishes/falafel, vegetarian tacos or burritos, Thai fried rice (medium +) and vegetables in a medium + brown sauce (Thai). I enjoy eating Thai, Middle Eastern, Mediterranian and Mexican cuisines.
If you drink soda/pop and you want to stop doing so, I suggest that you select an all-natural/organic soda/pop or transition to drinking (my favorites) sparkling water and sparkling juice/juice-based beverages.
Tiff Note: If you don't like drinking water (I don't understand how people can say that! ...but whatever...), I suggest that you infuse your water (still or sparkling ) with fruit and mint leaves.
If you look fabulous, you will feel fabulous! Physical fitness and self-care are forms of 'drinking from the fountain of youth'! Taking care of your overall health and physique matters!
If you're in shape and take care of yourself, cheers to you darling! If not, do your own research, create a plan to achieve your health/fitness goals, start and stay consistent! I'm cheering for you!
Tiff Note: There will be a follow-up post.
You're welcome.
Later Darlings,
