Fuel, Sweat & Science with Dr. Tiff

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Fuel, Sweat & Science with Dr. Tiff Welcome to Fuel, Sweat & Science with Dr. Tiff!

Every episode is an in-depth look at how to avoid paralysis by analysis from all the fat loss, weight loss options, and claims out there, and move past a history of failed attempts.

They ask, “Why do you train so hard?”I train because He gives me that chance with every new day.I train because I have b...
13/02/2025

They ask, “Why do you train so hard?”

I train because He gives me that chance with every new day.

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 stand tall and I stand strong today. Not because I am invincible. Not because I am without weaknesses. In fact, I spen...
18/12/2024

I stand tall and I stand strong today. Not because I am invincible. Not because I am without weaknesses. In fact, I spent years taking my strength, and my body for granted.

I can stand tall, and strong because I have been through struggles and setbacks. The hardest times I could ever imagine and would never wish on anyone.

I can stand here tall, and strong because there is a God who told me that my pain would have a purpose. And that if I kept fighting, and kept showing up, and kept my eyes on Him, that I could have the ultimate Victory.

Today you can choose to stand tall, and strong. No matter what you are facing, no matter how impossible it seems in this moment. You step up and you FLEX your faith and remember that YOUR pain can become your purpose. But only if you keep fighting.

What a special time with family and friends at the  Women’s event this week. So grateful for all the amazing women in  m...
07/12/2024

What a special time with family and friends at the Women’s event this week. So grateful for all the amazing women in my life! 😊❤️🙏

It’s Dr. Tiff Tuesday!!   So, I am giving YOU 3 ways to win $200!! 1) Share this Post and Tag me on it. Or tag a friend ...
03/12/2024

It’s Dr. Tiff Tuesday!!

So, I am giving YOU 3 ways to win $200!!

1) Share this Post and Tag me on it. Or tag a friend in comments and get entered to win a $200 Amazon gift card.

2) Refer a friend to my coaching program. If they sign-up in December you get $200 for your Holiday shopping needs!

3) You sign up for 12 Weeks in December and you get $200 off the package price!

**purchased packages can be started in 2025, even if you purchase now!

Let’s Do This!!

My girl Macy! Turning 21 tomorrow… down over 50lbs.  But that is not the biggest gift.She had a goal that she has worked...
12/11/2024

My girl Macy! Turning 21 tomorrow… down over 50lbs. But that is not the biggest gift.

She had a goal that she has worked towards for over a year. Through school, and job changes and unexpected losses. Things that we all deal with whether we are 20 or 40, at all seasons. But she never quit. And she is not done. This girl is resilient and brave, and makes me laugh.

A very happy birthday, Macy! I am so proud of all your growth and change. I see you 😊 and I’m excited to continue this journey together. .fry_ .d.fry

Once we reach that level where we are out of breath and we cannot chat with the hottie on the treadmill next to us, we a...
04/11/2024

Once we reach that level where we are out of breath and we cannot chat with the hottie on the treadmill next to us, we are pushing into anaerobic exercise intensities. Anaerobic means “without oxygen.” At this point, adequate oxygen isn’t present to use fat as fuel, so carbs take over as the primary fuel source.

Most of us have more than enough stored body fat to sustain hours of physical activity at moderate intensity levels. Yay fat storage. Fats, as opposed to glycogen (carbs) are available in somewhat unlimited supply. This makes fats preferable during longer-duration, lower-intensity types of training. The chart below demonstrates that fats are the primary fuel source in the lower-intensity training exercises. You can see where the orange line rides above the blue line up to 120 watts of intensity. However, once we reach higher intensity levels, carbs begin to overtake fats as our primary source of energy. This concept is referred to as “The Crossover Effect.”[1]

[1] G. A. Brooks and J. Mercier, “Balance of Carbohydrate and Lipid Utilization during Exercise: The “crossover” Concept,” Journal of Applied Physiology 76, no. 6 (June 1994): doi:10.1152/jappl.1994.76.6.2253.

 just graduated from her Dr. Tiff journey today. She is truly one of my most proud mama moments. Not only has she steppe...
23/10/2024

just graduated from her Dr. Tiff journey today. She is truly one of my most proud mama moments.

Not only has she stepped into life with a new attitude and a new love of movement and macros, but she has found peace with her body. She has lost over 30lbs of fat, and with the help of strength training, protein and consistency she has not lost 1lb of her muscle!!

She is ready to spread her wings and use the tools she has gained through our time together, and along with and she will continue to get stronger and see amazing successes! Way to go team.

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...
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
Building body trust requires consistent, adequate nutrition for your body’s workload, muscle mass, training goals, and g...
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.

This first picture was on Christmas Day, 2019. Hence the festive Christmas socks. I had just run the Red Trail at Percy ...
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.

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