Happy New Year!!

Y’all, I cannot believe that 2018 has come and gone!!!
Last year at this time we were just moving back to the United States from Italy. We pit-stopped in Indiana where we spent New Year’s Eve with Wesley’s dad, and then the next two days we made our way across the country to our new home in Las Vegas. This last year has primarily consisted of getting settled. We bought a new home that anyone knows takes time to fill and make your own. I also took the entire year off from competing and racing and invested most of my time into school. It wasn’t until just recently that I decided to take on work aside from online coaching.

This year’s New Years’ Eve was spent a little different compared to those of the past. We got a puppy! Oh my gosh y’all, when I say he is the cutest thing I have ever seen- I mean he really is!

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This is Jack, our little curly-headed Goldendoodle. He is seriously the sweetest little thing. We started out our New Years’ Eve at  Woof Gang Bakery where we scored Jack some yummy (all organic) treats.


After, we took him on his very first trip to the park. Floyd Lamb Park is a hidden little gem just a few miles from our house that we stumbled across this past summer. It is full of wildlife, vegetation, lakes for fishing, and actual real grass!! (It’s the little things when you live in the desert!) He ran and played and wore himself out just enough to sleep through lunch at Big Dogs. As I have mentioned verbatim, this is one of our favorite local spots. They have an outside patio that is dog friendly, so we stopped in for some lunch. We indulged in our final outing of the year. We each had a beer and shared a big ole bowl of Wisconsin cheese curds (delish!). We were home by 5, piled up watching Netflix by 6, and passed out by 8. Quite the party animals this year!

 

Like most people, entering into a new year has forced me to take a look and reflect on the highs and lows of the previous year and reevaluate some of those moments- raising the question, how can I create more highs and perhaps elude some of the lows?

I find that “sweating the small things” is something I do all too often. Looking back over the last year, nine times out of ten when I worried about particular situations, the things I worried about most never came to pass. Worrying is a product of fear, and fear is not real. It is something that we merely create within our own minds from our own thoughts. It is a success-stalling inhibitor that causes us to miss out on opportunities because we are afraid of what “could” possibly happen. This year, I refuse to let fear or self-doubt have any power or control over my decisions.

Of course, I have goals that consistently reappear each year such as, hitting new personal records in the gym, or making improvements to certain areas of my coaching; however, this year’s biggest goal is to simply be a better human.

Due to the fact that I am taking on a lighter schedule for this upcoming semester, I hope to be more consistent with my blogging!! Here’s to an amazing New Year and I wish us all HEALTH & HAPPINESS!!!

 

 

 

Good morning guys! It seems as if the sporadic blog upload continues. Since talking with you all last I had a birthday, here’s to 36!!

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I spent many days leading up to my birthday reminiscing birthdays of past. The last five birthdays were either spent prepping for a show or reversing out from a show. Competing was such a major part of my life. For many years, it was the primary center of my life. It was a great experience, it allowed me to meet a lot of people and it taught me stringent discipline- but somewhere over the last year, there was a shift.

When I began my fitness journey so many years ago, my intention was to become stronger, fitter, and happier. I became stronger, a lot stronger. I became fitter and I became happier- but, sometime, somewhere along that road I allowed the aesthetics of fitness to drive me rather than the dimensions of wellness. Do you know what I mean by that? Let me explain. When I first entered the world of weightlifting my primary focus was the weight on the barbell, not my weight on the scale. I noticed immediate changes in my physique as a result of training, not because of restrictive eating and endless amounts of cardio.

As time continued, training became a chore and my diet was solely for fat loss, as opposed to eating foods because they had certain antioxidants that battle cancer, or because they were optimal for recovery. I was training merely to chase a certain physique. Don’t get me wrong, a nice set of Glutes and abs will always be a major motivator, but loving your body through the process is just as important. 

Achieving optimal wellness means achieving your fullest potential in the following dimensions: physical, social, intellectual, emotional, spiritual, and environmental. Wellness is becoming aware of and making choices toward a healthy and fulfilling life. Wellness is more than being free from illness, following a strategic meal plan, or looking good naked; it is a dynamic process of change and growth.

At some point, we all get sidetracked and deviate from our path, and sometimes we may not even know our path- Either way it’s OK. Adjusting our visions are just part of growth and improvement. It’s important to rememberer to occasionally take a moment, reevaluate your goals, and check your path. 

Perhaps I sound like a new-age hipster, but I recently introduced new techniques into my daily routine that I feel are contributing greatly to creating personal renewal and finding harmony. We are all worthy of the best care possible.

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If you are interested in the dimensions of wellness, I have given you my personal interpretation of each below:

Physical Wellness: Improving physical wellness means a number of things to me. This means focusing not only on maintaining, but improving physical health through resistance training, flexibility, and mobility, and improving cardiovascular output. Physical wellness not only means exercise but it means adhering to a healthy diet, consuming responsible amounts of alcohol, abstaining from tobacco, and all substances that forge depression, anxiety, or disease.

Social Wellness: Reaching optimal social wellness means that you are fulfilling interpersonal relationships. These are relationships with family and friends, as well as everyday people you meet in society. To enhance social health you must be willing to communicate with others. You must be reliable, honest and most of all, acquire the ability to listen attentively with an open mind and a closed mouth.

Intellectual Wellness: Mental stimulation is a major component of intellectual health. We should continuously strive to stimulate our thought process; it can mean finding ways to be creative, developing good study skills, practicing time management, challenge yourself to see all sides of an issue. Every day is an opportunity to learn new concepts and expand our knowledge. 

Emotional Wellness: The greatest component of emotional health is the ability to not only control our behavior but to better understand it. This means taking time to look at ourselves and acknowledge why we feel certain emotions; learning to recognize what brings on feelings of anger, stress, anxiety, or sadness, and those of hope, love, joy, and happiness. Once you know what brings on these feelings, you are more equipped to dictate your emotional wellbeing. 

Spiritual Wellness: This is finding peace in knowing that you provide a purpose for existence. A person may find spiritual contentment through organized religion, volunteering, mediation, hiking; whatever fulfills your spirit and creates harmony in your life.

Environmental Wellness: We cannot always determine our environment. There are threats from our surroundings that can play a hazardous role in our everyday lives: people’s negativity, pollution, infectious diseases, crime, and the list goes on. This means taking time to do all of the extra little things that can add up to make a big difference: caring about your skin enough to apply SPF, wash your hands after public interactions, make an appointment at the doctor if you feel something isn’t right, get regular check-ups, and for God’s sake make time to floss. Minimizing the negative effects of environmental hazards is a major contributor to wellness. 

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To understand me is to grasp the understanding of my primary passions- Competition and Coaching. My competitive nature stems from the completion of my very first Triathlon many years ago. AFRAID, TERRIFIED, PANICKED. Like a fish out of water.
These are the emotions that led to or produced, great performance.
These emotions created within me, healthy competition. Understanding that fear was my formula for effectiveness, led me to the obsession and marvel of the human body’s capabilities during competition.
TRIATHLONS, DUATHLONS, MARATHONS, ULTRA-THONS, AND OBSTACLE COURSES… my choice of extreme sports due to the mere fact of being solo performances (the competitive element being proposed by and against one’s self). I am driven by fear. Fear of giving anything less than my personal best. Fear of not making the attempt at all. The fear of not finding my best self has to lead to over 20 incredible racing adventures, in five different countries, on three diverse continents. This fear in return yields self-satisfaction, self-glorification, and above all else, self-respect.
Understanding that my athletic success stems not only from hard work, tedious training, and dedication, but as well as self-determination, leads to hard work and dedication within all other aspects of my life.
However, regardless of the preparation…Nothing could prepare me for my greatest adventure, coaching.
ACCOUNTABILITY, CREDIBILITY, AND LIABILITY…Characteristics that accompany this role. It comes with immediate realization, it is more than just the sport. It is more than teaching someone a clean, a jerk, or a Snatch. It’s more than a conditioning challenge or CrossFit. It’s more than being just a coach…It’s mentoring. It’s being a motivator.
Positivity creates confidence. And to believe that you will succeed tends to silence the voice of self-doubt. This for me as a coach is primitive. To instill self-confidence, which in return yields greatness. Enthusiasm not only for the sport but for each individual athlete is part of my formula for success. Getting an athlete to believe in themselves and the desire to achieve prominence is key!
With 20 years of certifications to display, these pieces of paper are mere printouts in frames, stuck on my wall. While they represent knowledge and know-how, they do not possess the power of pronouncing me as a good coach. But….the coffee mugs that read #1 coach and coaches change lives, well, those sources are a significant offering of thanks for accountability and motivation.
I began coaching to hopefully use it as a platform to inspire, but rather I am the one who is inspired. 

I am the person that you see blasting on my Instagram pictures of my “healthy meals” and post-workout ‘flexies’. I never get too personal on Facebook nor am I a person that shows a lot of vulnerability or sadness. But with this being Suicide Prevention Awareness Month and seeing so many articles and stories to which I can relate, I felt a tug within my heart to share mine.
I am the daughter of a man that chose to take his life. When I was 16 years old I received a phone call from my mother to ride home with my sister from school when she left early for work release. The silence that day in the car was of eeriness and I can still remember the feeling of worry that came over me. My sister and I walked into our house and the look that my mother had on her face was a look that I will never forget. My sister grabbed my hand and instantly, we knew that something was wrong with our daddy.
I had the opportunity that night to say everything to my dad that I felt. He lay in ICU hooked up to ventilators and life support without a trace to the truth that he could hear anything that I had to say. As I sat there holding his hand, looking at the dried blood in his nose and the traces that had come out of his ears, he was still the most handsome man that I had ever seen. I felt every single emotion that one can possibly feel within minutes. I felt love, sadness, apathy, self-pity, anger, hatred, and Love. Braindead and lifeless, I still held on to every single twinkle of hope that he could hear my words. To this day, when I think of my daddy, I face a roller coaster of emotion. I am still angered at the fact of his selfish decision. I am still angered at myself for lack of recognition that there was such a deep-rooted issue. But most of all, just sadness. Not sadness for myself, but sadness that he obviously felt that he was at a place that he couldn’t get past. Problems and pain that had him hostage within his own thoughts. I can’t imagine, nor do I ever wish to know this level of loneliness.
My reason for sharing and my point being, there are people everyday living in this world of loneliness. Those that face these battles within their own minds. As outsiders, we don’t always know when people are living within this hell. All we can do is our part of being good humans. Show love and support to those in your life every single day. Tell them daily that they are important. If you see any signs of depression or detachment, reach out…
Love is Contagious!
To those that are facing these struggles, Please, ask for help! What if this one simple gesture could forever change your life! Asking for help is not a symptom of weakness, but rather one of courage! Turn a possible tragedy into a lifelong testimony!
CREATE YOUR PURPOSE IN LIFE!!

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I had the wonderful opportunity this week to guest coach at ASD CrossFit, Pordenone, Italy. This Box has been open for roughly eight months and is full of amazing athletes. With most being relatively new to CrossFit, I was unsure what to expect. For their skill/strength training, we programmed a Snatch Progression to a 1RM followed with an EMOM. These athletes are coached by an amazing Olympic Lifting coach and it shows!! Their pulls and progressions were extremely precise and their mobility was exceptional!
I programmed for them a 20:00 AMRAP
20 Wall Balls (16#/20#)
20 Box Jump overs (20″/24″)
10 Clean & Jerks (85#/105#)
10 Burpees
Not only were their movements on point, but they WOW’d me with their endurance!
The determination, drive, and discipline of the athletes are absolutely inspiring! They were such a welcoming group of people, that even with our language barrier, put us at complete ease. I recommend this Crossfit box to anyone traveling through or a local athlete searching for a box..give this one a try!
To show their gratitude, they invited me out to dinner which was an absolute blast- along with the best Tiramisu I have ever tasted! 

Having this experience just justifies yet again to me the comradery among CrossFit and its athletes.

Although this race was nowhere near my toughest race to date, it was by far the muddiest! Dangerously muddy! I received a much slower time than I would have liked, but finishing the race without a broken ankle or sprain was most important! My legs kept telling my brain to run fast, you can handle it, but I knew better. I busted my ass so many times in this race, on my own, and other times due to the person ahead causing a pile-up. As with any race though, it was a blast! I will say that the last two obstacles of the race were a test of determination. The first of the two was an incline belly crawl under barbed wire, lined with shards of rock- just perfect for slicing and dicing the knees and elbows! The last obstacle, an inclined wall with a slippery rope that may have well been lubed with oil. It was so caked with wet mud, that when going for my last pull, exerting almost all of my energy, I lost control. I slid all the way back to the starting position. After telling myself to breathe and move (my favorite thing to yell at my CF athletes in class) I ran over to the side of the obstacle where laid bundles of hay-like grass. Taking some in my palms with hopes of creating somewhat of a grip, I was back up to the top!

 

 

My motivation for any type of competition or race stems from the thrill of the excitement of pushing myself past the comfort of what feels capable.
I didn’t realize what I was creating within myself when I began racing and competing. I still remember the fear I felt when swimming the final meters in my first triathlon, the nervousness in my gut when the gun went off at the start of my first half marathon, the feeling of being petrified when the time came to scale my first 10ft wall, and the tremble in my legs when I walked across my first stage. Scared, afraid, and nervous. These were all of the emotions that made me face my biggest fear of all, the fear of being just mediocre. This feeling is what drives me every day. This is why I train and train hard. The fear of never pushing myself to achieve personal greatness is simply unacceptable.

We often cast our dreams aside out of fear of being critiqued. Some people live their entire life never really being alive. They never take risks and never put themselves on display out of fear of looking vulnerable. If you never feel the pain of defeat, how can you truly appreciate the pride that comes with the attempt?

In competition, even in training, the fear of being scrutinized or criticized will lead to failure. Top tier athletes are created when one finds the ability to choose personal greatness. You become what you conceive, build, and launch. So build greatness and never settle for being just mediocre.

We’re all asked this time of year ‘what are your goals or resolutions?’
A new year exemplifies a fresh start- a new chapter- new beginnings-
A perfect time to put forth effort into something that perhaps scares us or tests our strengths and weaknesses. What better time than a new year!
I personally love setting new goals and challenges at the beginning of a new year. I am a person that believes 100% in doing something daily to take myself out of my comfort zone. My greatest accomplishments to date have been the ones that scared me the most. Fear is our biggest enemy. To be brave takes courage and strength. Fear causes doubt that tells us we can’t, we’re not good enough or we will fail. Courage is facing our fears. Accepting the fact that I may not be the best, but I’ll be damned if I don’t put forth my very best.
My goal every year as a human being is to be better than the year before- and this applies to all aspects of my life and in everything I do. My first and foremost goal is to simply be a good and decent person- to be compassionate, loving and nonjudgmental at all costs. It’s not always easy, but each day and year it gets easier. To be good is something that I don’t have too much pride to say- can at times be testing- being genuinely good in this world can be difficult at times.
My second goal that plays yearly on repeat- Worry less about what others think. I came to terms a long time ago with the fact that not everyone will like me- and that’s okay! We are all different personalities- we all have different outlooks, beliefs, and lifestyles. Not everyone will agree with the way I live my life or the decisions I choose, but that’s just it- it’s my life and no matter what path I choose- there will always be someone who supports it and others that don’t. Most importantly, as long as the God that I serve makes me feel okay with my life’s choices…that’s okay with me.
And finally, to grow stronger mentally and physically. For anyone that has participated especially in endurance sports or training can understand the power of a strong mind. I know personally, mental strength can be my most powerful source or my biggest enemy. Second-tier athletes become top competitors when they train their minds to surpass their physical strength. Once this type of control is understood; applying it to daily life situations is empowering.
I have enormous strength- and in order to use it in a positive manner, I set goals for myself- whether it be yearly or daily, these goals keep me focused. As long as I keep looking forward, I know I’m always headed in the right direction.

New Year’s Eve was spent dining with friends at Giardino Della Serenissima, Sacile, Italy. We ended up downtown in the Sacile square to ring in the new year. Another amazing chapter in our lives begins!!

 

Hello, I’m Tiffany! I am a southern girl, born and raised in Alabama. I grew up riding 4-wheelers down old dirt roads, and while my music genre of choice has shifted a bit since high school, my favorite band will always be The Alabama Boys. I played sports in my early teens, but it was the year 2000 when my fitness journey truly began. I became a certified personal trainer and group fitness instructor and began working at the gym where I began cleaning sunbeds. Soon after, I began training for my first triathlon and became obsessed with the capabilities of the human body when pushed to its limits. Within a couple of years, I was presented with the opportunity to purchase the gym I trained at, and it’s been a continuous grind ever since. In 2006 however, I decided it was time for a new adventure, so I sold the gym, packed up my Jeep, and headed toward the beach. I moved to Destin, Florida where I fell in love with my husband and the sport of CrossFit.

After seven years of beach life, we were off to Osan, Korea. I dedicated all of my time to training and studying and began competing in fitness competitions. To feed fuel to the fire of my competitiveness, I began Obstacle Racing. This passion for adventure led me into over 20 incredible racing adventures, in five countries, on three continents.

After a stay in South Korea, we were off to Italy where I faced my biggest adventure to date, coaching CrossFit at Aviano Air Force Base (oh yeah, did I mention that’s why we move around so much, my husband is military). I took on coaching and programming for the next three years. My time in Italy was spent racing, competing, and coaching, and in between, I squeezed in some school work. I decided to use my time overseas to go back to school and study my greatest passion, Nutrition.

We currently live in Las Vegas, Nevada where I create customized training and nutrition programs for those looking to create healthier habits.