Fuel, Sweat & Science with Dr. Tiff

29/05/2024

Dr. T News: Our Protein Obsession. -

https://us12.campaign-archive.com/?u=a978668a4de40c42c21288bb9&id=5053394f03&fbclid=PAZXh0bgNhZW0CMTEAAaZzoGP8OUQo63Zf2Km8vaMcvp3sV2huqP67FOV4UD2IM0QjgpZe9FoTh2E_aem_AchBRXvXSxyFA10LFF-DMAcJaXhoiVuAoqFxQomw6pKP_yRrL6qMtMnFXuC60spBXLG096r3vz0BQNmeda3WYXfG

22/05/2024

Nutrition News: You can't make more time... - https://mailchi.mp/a45fde2f001f/dr-tiffs-nutrition-newsletter-17971654

12/05/2024

Still the best hugger, and the biggest smile in the room. Love you, Glo.

Happy Mother’s Day to all the Moms, the Moms to Be, and the Moms who came before us. This is your Day.

28/04/2024

17/04/2024

https://mailchi.mp/e9d1136d4995/dr-tiffs-nutrition-newsletter-17969269

Are your steps in order?

10/04/2024

Dr. Tiff's Nutrition Newsletter - https://mailchi.mp/9deae7ddeca7/dr-tiffs-nutrition-newsletter-17968861

You know what you won't find on the feelings wheel. Fat. Because Fat Is Not Feeling.

03/04/2024

Dr. Tiff's Nutrition Newsletter - https://mailchi.mp/acb29cb8f422/dr-tiffs-nutrition-newsletter-17967577

Can You Handle These Curves?

02/04/2024

Building body trust requires consistent, adequate nutrition for your body’s workload, muscle mass, training goals, and genetics. Where you are in your life can change the nutrition your body requires.

In our 20’s and 30’s our hormones are primed, we might be thinking about starting a family...meaning everyone needs to be optimizing their nutrition to make this process as seamless as possible. You are probably training harder and longer because you can. You have more time, your body is able to withstand the demand.

As we reach our 40s, life is often more hectic. Work commitments, family dynamics, history of injury, dieting, metabolic changes, hormone changes. Health concerns. Our body needs different nutrition. If we try and feed it counter to what it is asking, and what it requires, it starts to become skeptical, or even rebellious. “I just don’t know what my body wants?”…
“nothing is working anymore”. Sound familiar?

Then we start chasing results. The scale, performance, different diets...anything! But we are not consistent, we are not patient. We are hot and cold with what we want and can commit to...and so the trust suffers.

To build back body trust we have to listen, respond appropriately, and timely. We have to honor the cues our body gives, let go of control, and let it know that you are on the same team.
THEN...once the trust is rebuilt, the metabolism is healed, the mixed messages have stopped, and your body believes in your ability to give it what it needs….NOW you can let go of control and trust yourself because your body is an amazing, and intelligent system.

01/04/2024

This first picture was on Christmas Day, 2019. Hence the festive Christmas socks. I had just run the Red Trail at Percy Warner Park in less than an hour. For those who aren’t familiar with the track, that’s moving at a pretty good pace.

The second picture was this past weekend. The 3rd run of the week, and I made it for 16 and 1/2 minutes. I was so proud that I had to snap a picture.

I know it doesn’t seem like anything to celebrate. In fact, it seems like I have regressed so much in 4+ years. And that’s all I saw for a long time, too.

But, perspective changes. Expectations change. Capacity and priorities change…Just a year ago, I never thought I would be running again. Not even for 1
minute. Last week, I couldn’t even run 3 times. So for me, right now, this is something to celebrate.

Victories change, but the pride in our daily successes never should. I was as proud of my 16 minute run, as I was of my 52 minute finish nearly 5 years ago.

Allow yourself to find the wins and stay encouraged even if the expectations are different. Remember what happens when we fall victim to comparison, even if the comparison is to our old self.

Yay of the Day.

27/03/2024

Dr. Tiff's Nutrition Newsletter - https://mailchi.mp/379d392a7c7c/dr-tiffs-nutrition-newsletter-17967193

Lazy People Fire Me Up.

21/03/2024

When you realize that falling down is not a weakness. That tripping is not a lack of skill. That losing motivation is not a character flaw. That lapses are not relapses. That losing is not always your fault. That you always have a chance to adjust, adapt, pivot and prevail.

if you forget your protein shake.

If you need up eating out for dinner because practice ran late.

If you don’t drink enough water.

If you take a walk instead of going to the gym.

If you decide to have an extra snack and a light dinner.

If you don’t win all your battles today. Did you learn? Do you know what you need to do next time?! The learning is the winning, not just the ex*****on.

20/03/2024

Dr. Tiff's Nutrition Newsletter - https://mailchi.mp/3f40492efae4/dr-tiffs-nutrition-newsletter-17966649

Breaking Ice and Building Dreams.

13/03/2024

Dr. Tiff's Nutrition Newsletter - https://mailchi.mp/775c10a16709/dr-tiffs-nutrition-newsletter-17081073

11/03/2024

One of the most overwhelming and frustrating parts of the process of body recomposition is that it takes so much time, effort and detail to track and measure, and weigh everything you eat.

Some people have histories of Eating Disorders, and this is a big trigger. Some people have teens at home, and they don’t want to model that behavior for them. Some people travel or sit in catered meetings half the week, and the process seems worthless and futile. Some people just don’t want to spend that much time and energy micromanaging what goes in their mouth.

I respect all these objections to the macro, food, meal tracking process. In the long run, no one wants to feel like they are reliant on logging food forever. In the beginning, I deem it necessary for my clients. I explain the purpose is for learning. For me as their coach, it is data...but then what?

If you simply go into every situation and you maintain a level head, and a mindfulness about goals, and behaviors, more often than not the choices you make will be the best option...logging or not.

Go into a restaurant and look at the menu, and think about what you KNOW. I know I need lean protein. That lends itself to grilled, broiled, raw or baked options.
If you are in a social situation, and you are thinking about wanting to get in a good workout the next day, you are likely to limit alcohol, and get home at a reasonable time.
If you are travelling, and don’t have a ton of options, but you know you will not have a chance to eat again for several hours, you might be more apt to walk to other terminals to find a balanced option that gives you better fuel for longer than to just grab a snack from Hudson News and hope it works out.

MINDFUL choices in less optimal situations will make a much bigger impact than spending 20 minutes on myfitnesspal logging a meal from a restaurant of which you have no idea how they cooked it or what was in it.

Focus on the daily choices that are going to give you the most bang for your buck.

07/03/2024

You have to tell me why someone WITHOUT diabetes would want to risk medically induced disruption of the most integral systems of the human body.

How our society and its infatuation with being infinitely smaller, feeling “confident” on a beach trip, getting some superficial satisfaction from people noticing they lost weight, has led us to this point.

Guess what? You are losing weight…and you are losing your brain, liver, stomach and kidney’s natural ability to function. You are losing weight, and you are losing lean tissue which is what drives your metabolism. You are losing weight and you are losing your ability to naturally regulate hormones. You are losing weight and you are losing your body’s ability to regulate blood sugar without the use of fake insulin.

Because this drug is meant for people who have a DISEASE and cannot create or regulate these hormones and enzymes on their own! If you don’t have this problem then you are over-saturating your system!

You ever over-watered a plant? It wilts, it dies.

You ever flooded the engine of a car by pumping too much gas into the combustion chamber? It cannot function until the excess clears.

You ever soaked in a tub or stayed in the pool too long? Your skin starts to wrinkle due to prolonged unnecessary exposure.

I get it people…it is tempting! It is so so tempting just to get that last 5-10 off. But PLEASE consider what is going to happen next. What about when you are ready to stop. What about 10 years from now when you have destroyed your communication from brain to belly and now you are stuck? What about when your daughter wants to take it? This is not a vanity drug.

Confidence comes in the fight, not in the easy way out.

06/03/2024

Sign Up for Dr. Tiff's Nutrition Newsletter - https://mailchi.mp/816b3dbba9ef/dr-tiffs-nutrition-newsletter-17080777

04/03/2024

I often get new clients after they have spent the better part of their adult years gaining and losing the same 10-20lbs.

She gained weight with babies and quickly lost it. Gained it back after a big job change where she was more sedentary. Lost it during COVID because she had so much more time for walking. Gained it back once she went back to the office. And here we are, stuck.

Or, He gained a bunch of weight after college because he was no longer a D1 athlete but kept eating like one. There was a stretch in his late 20s of triathlon training, and the weight fell off. He got married, wife had baby number 1, and he gained some sympathy weight. Now it won’t come off.

When we get started on our process, a couple weeks in and the scale is not plummeting or clothes aren’t fitting different. They can’t “see anything changing” and motivation wanes.

It is so hard to stay consistent in this process, but the biggest mistake I see people make is trying to make it go faster. And this means doing things that simply won’t last. Our body is waiting for us to create a cadence that will last. A life rhythm that feels natural and unforced. A routine that happens day after day, week after week so it can stop wondering what it might be subjected to this time.

Work on a consistent life rhythm and your body will find its beat, and all of a sudden harmony happens.

29/02/2024

You know the first thing climbers learn? They don’t work on upper body strength. They don’t try to lose weight to be lighter up the rock. Those will help, sure…but the first focus?

A strong foothold. That’s right. In order to move up you have to start with the bottom. A solid footing is EVERYTHING.

Doesn’t that work in life too?!

Try building your dreams on an unsteady system of beliefs. Won’t happen.

Try playing Jenga with the bottom blocks unsteady. Oops.

Sandcastle without a nice sturdy base? No way.

Leg Day without an intentional focus on pushing through your feet. Gamechanger.

What if you started looking just at the base of everything in your life? A foothold audit?

What are your relationships based on?
What drives your health/fitness/nutrition choices?
How do you decide what to say yes to?
When you have a big decision, what do you rely on for guidance?

If you find yourself in toxic, one sided relationships that zap your energy and give you none. Rebuild.

If you say yes to people because you want them to like you…Rebuild.

If you base your daily nutrition choices on ease and convenience. Rebuild.

If you manage stress with more stress. Rebuild.

The foundation of all of these questions should be on the Rock of Him. No mountain will ever feel too hard or too high. I promise you that.

28/02/2024

Dr. Tiff's Nutrition Newsletter -

I have been wanting to roll this for some time…a way to connect with you more, and share with you more! I am so excited to announce this weekly offering.

22/06/2023

Thank you, Laura and for an incredible Menopause and Munchies event this afternoon.

A great turnout, and such a beneficial discussion about how the changes to our hormones…notably Estrogen, Testosterone, and Cortisol…can lead to unwanted weight gain, loss of bone density, decreased muscle mass, inflammation and insulin resistance.

BUT, the right Movement and Nutrition combinations can make those impacts so much more manageable!

If you missed it, and want to start working on a training or nutrition plan to offset these side effects, shout and we will get you hooked up with a plan.

21/06/2023

A gentle reminder as you set your intentions for today.

Before there was work, and demands on time. Before there was pressure to meet deadlines, and exceed expectations. Before there were pop icons and Instagram “influencers” to define what it meant to be successful and desirable. When all we had to think about was what it felt like to walk barefoot in the grass and look around at all the beauty in the center of that bloom.

Those are the days we have everyday, right now…we just have to decide to stop and pay attention. Gratitude and beauty, blessings and simplicity. Those are all choices we have each day. Control the controllables.

19/06/2023

This weekend I completed my seasonal declutter,…cleaning out drawers and closets.

As I started bagging things up, I felt pretty conflicted about some of the things I was tossing. Then I remembered a post from over a year ago. And quickly I remembered how far I had come. 🙌💪

Jan 2022
“I tossed the old and out of date, faded, torn and ragged. I ditched things that I was tired of, or that didn’t fit. It’s always such a satisfying feeling to get rid of clutter.

But what I didn’t expect was the emotion that came when I piled up the years of worn out messages, the old, tired voices and faded memories. When I removed the images that just didn’t fit my goals anymore. The ones that weren’t serving to truly show the world who I am and who I want to be. I realized that in this pile was nothing.

That no matter what I wear…the size, the color, the style or the price tag. My heart and my character will fill it out perfectly every time.”

Take some time this week to declutter.
Whether it’s the closets & drawers, the pantry or fridge. Scrapbooks or photos. So much gained from starting fresh.

16/06/2023

If you have questions, we have the answers!!

Mark your calendars, and let me know if you want to be there.

13/06/2023

It’s salad season 🥗… I always think of salads as art. So many colors, and combinations of flavors that can ping your plate and palate.

You can make it sweet with berries and a citrus 🍊 vinaigrette.

It could be Greek Inspired with feta, olives and roasted red peppers 🌶️

You can vary the veggies, throw in some high protein carbs like quinoa, beans or chickpeas.

I love to add a warm element like roasted asparagus or some sweet potatoes.

Take advantage of the season, and load up your plate with some artful goodness!

This one is:
Arugula/Spring Mix
Honey Garlic Shrimp 🍤
Goat cheese 🧀
Cucumber/carrots/tomato
Sautéed Asparagus
Anjou Pear 🍐
Avocado 🥑
Ranch

10/06/2023

They ask, “Why do you train so hard?”

I train because I have big dreams. And they take work.

I train because someone once told me I wasn’t strong enough, and I almost believed them.

I train because in the morning, when no one is up but the Sun, the world is quiet and beautiful.

I train so I can keep doing the things I love, with the people I love.

I train for those who can’t. I train in case someone out there is doubting that they are enough.

I train as a reminder that strength comes in many shapes and sizes.

I train because I love being a strong, confident woman. 💪