***ATTN: As of 2022, I no longer eat refined sugar in moderation, I do not eat it at all. I am refined sugar-free, keto friendly, low-carb and usually select sugar-free options overall!
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.
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.
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)
Tiff Note: I rest for 15 to 20 seconds between each repetition.
^ My previous workout routine ^
Jame Fond's Complete Workout
The Daytona Beat: Aerobics Exercise Program
:20 Minute Workout Starring Bess Motta, Full Workout
Jazzercise
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!
I usually drink 2.6 to 3 liters of water every day. I prefer drinking natural mineral, spring and purified high-quality
filtered water.
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.
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 chicken breast, turkey
breast, ground turkey and fish (as well as carefully selected seafood)
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 and/or cosmetic surgical procedures done to my face or body.
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 and/or cosmetic surgical procedures done to my face or body.
My Physical Stats
Height: 5'3"
Body Type: Fit · Hourglass · Petite
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...
Monday: Workout
Tuesday: Workout
Wednesday: Rest or Workout (in the morning)
Thursday: Workout
Friday: Workout
Saturday: Rest or Workout (in the evening)
Although this is my complete workout routine (and I do this
routine most of the time), I don't do this routine every time I go
to the gym. I like to mix up my workouts.
Running 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)
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)
Squats & Standing 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)
Walking Lunges: 3 sets of 20 (each leg) while holding 4lbs dumbells (total of 81bs) or an 8lbs weighted bar
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)
Other Exercises
Squats & Standing 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)
Side Bends: 3 sets of 20 with two 5-pound dumbbells
(weight lifted: 10 lbs)
Walking Lunges: 3 sets of 20 (each leg) while holding 4lbs dumbells (total of 81bs) or an 8lbs weighted bar
Lunges: 3 sets
of 20 (each leg) while holding 4lbs dumbells (total of 81bs) or an
8lbs
Floor Leg Lifts: 3 sets of 20 (each leg)
Jumping Rope: 5 to 10 minutes
Stationary Exercise Bike: 20 - 30 minutes (rigorous course)
Tiff Note: I rest for 15 to 20 seconds between each repetition.
Workout logs with my blog's logo
^ My previous workout routine ^
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...
Jazzercise
and...
The FIRM Classic Exercise Videos & Workouts
I still exercise by way of aerobic workout videos from the
80s and 90s. They are fun and very effective in helping me
maintain my fit physique.
The Firm Classic Aerobic Workout Videos
Portion Control & Counting Calories
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.).
(Other) Vitamins and Supplements
On a daily basis, I ingest a variety of vitamins and
supplements. My leading lineup usually consists of...
I usually opt for protein 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.
Tiff Note: A Tiffany Meal Substitute consists of a protein bar and a large complex smoothie. *Sometimes just a large complex smoothie.
The following drinks help me to maintain clear skin from
the inside out, keeps my 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: When I am not drinking
apple cider vinegar water, I add the freshly squeezed juice
of ½ a lemon (or lime) to a glass of room temperature or cool
water.
I drink tea on a daily basis. I often drink green,
black, rose, detox, ginger, and/or peppermint tea. I
normally add freshly squeezed lemon (or lime) juice and
organic honey to the tea I sip. If I am drinking black tea, I prefer to
add coconut milk and coconut sugar.
- 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
- Etc.
Protein Bars
Tiff Note: A Tiffany Meal Substitute consists of a protein bar and a large complex smoothie. *Sometimes just a large complex smoothie.
Daily Detox Water
*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.).
Tea
Hydration
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 coffee order is a
blonde 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
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
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).
Notable Food Stales
Bread
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
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 (Greek & Non-Dairy)
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 enjoy eating chicken breast,turkey breast and seafood. I also regularly enjoy eating meatless meals. 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!
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!
Dining Out/Made To Order
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, pickled radishes,
falafel, vegetarian tacos or burritos, Thai fried rice (medium +),
vegetables in a medium + brown sauce (Thai), grilled or baked fish and grilled or baked chicken
breast. I enjoy eating Thai, Middle Eastern, Mediterranean and
Mexican cuisines.
Infused Water
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
and fitness goals. Start and stay consistent! I'm cheering for you!
Later Darlings,
***ATTN: As of 2022, I no longer eat refined sugar in moderation, I do not eat it at all. I am refined sugar-free, keto friendly,low-carb and usually select sugar-free options overall!