HARD WORK PAYS OFF!!!!
This weekend was by far one of the best weekends! I had an amazing show with my team @ Konkuk University in Seoul, Korea. On top of a few team members making their debut on the scene and absolutely killing it, we brought home some serious hardware! I am in love with my team mates as a group and each one as their own individual. We all bring our own unique flare and its a blessing to be a part of such an amazing fit family!
I could not have been happier with the package that I brought to the stage!

I took 2nd place!! I was truly happy with myself and very proud 🙂 

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Athletes meeting- 1 Day Out
Prepped and Ready to head to the show
My Post show Indulgence overload 🙂

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10 DAYS OUT

Today I am 10 days out from the stage!!
I cannot believe it is so close!! Eeeek!! I am super stoked!!
My sleeping schedule and training times are all over the place, but I’m not letting it throw me off my game.
Tuesday’s first training session began at 4am with my mile and half wake me up walk to the gym with a muscle focus session on shoulders and biceps, followed with a 30 minute moderated cardio session. After a walk back home and the usual Tilapia and green beans I piled up and did absolutely nothing the rest of the day until my afternoon workout which consisted of an all over upper body workout with a 15 minute light cardio session and yet another mile and half walk back home. After a dip in the tub, I laid down in bed which was around 4pm and ‘napped’ until about 10pm.  I have never faced jet lag like I am this time around, but I am assuming with all the extra training and the diet restriction it is affecting me differently. It will all pay off!!

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13 Days Out

Being back in Korea means lots of walking. It was still dark out when I left out for the gym this morning. A mile and a half walk is a good wake me up with coffee in hand for a good caffeine kick start. My am gym session began with 20 minutes on the glute glidder warming up the legs followed by Supersets with muscle focus on Quads, Calves and Abs, followed by a mile and a half walk back home.
I food prepped during the early part of the day, which is fairly easy being my meals are consisting of the same foods. (Tilapia, Zucchini, Broccoli, green beans and yams) Foods are definitely bland and somewhat boring, but that’s just part of the prep this late in the game:) Knowing I am only 13 days out makes it easier to swallow:)
I am dealing with Jet Lag pretty badly. Around 2:00 this afternoon, I intended on an hour max nap, which turned into a five and a half hour nap. After a cup of coffee and some egg whites, I was packing my back pack for my second walk to the gym. Tonight was a CrossFit WOD that was strictly lower body. 4 Rounds of Squats, Box Step-Ups, Reverse Lunges and Plie Squats, followed by another mile and a half walk home.
Walking lunges through my parking garage ended the night.
Quads are absolutely done. My legs felt like anchors climbing the stairs to my apartment …Success 🙂

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15 Days Out

After a 22 hour trip, I am back in Korea. I am so stoked to be back and prepping for Muscle Mania with my team!!
I am so thankful that I was blessed enough to go home to Florida for a few weeks, spend my days on the beach and a couple weeks in Bama with family, but I am so grateful to be back where my heart is:)

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Training the last couple of weeks has been on point. I found a new gym that opened since visiting home and fell in love with it and the people. (Intense Fitness) I met an awesome trainer, Teddy that I had to join me in some stellar workouts and the weather couldn’t have been more perfect for outdoor cardio.
These next two weeks I will be grinding it out, going hard, focused, focused!
Finishing up final touches on my theme wear, tanning, massages, nails, hair, all the fun stuff that makes you feel pretty and girly after living the past 8 weeks in sweat and sports bras 😉 Its the fun, exciting part, that keeps you focused and excited the last few weeks. ANYTHING, to keep my mind off the endless amounts of Tilapia and Asparagus!!!!

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3 Weeks Out

Today marks one week that I have been in Bama, and one week away from heading back to Korea, which means… Muscle Mania is exactly 3 weeks away!! So exciting!!
Of course I think it’s only human to be a bit nervous, but that’s one of the reasons it’s so exciting! I don’t know anyone that wouldn’t be. To be half naked on a stage in 6 inch heels, florescent lights, and a front row full of scorekeepers judging your every flaw, looking up at you from the most unflattering angle…all the while keeping a natural smile with a million things running through your mind. Am I wearing these heels or are they wearing me? Is my bikini bite doing it’s job, or is my ass eating this suit? Can they see my lip twitching? But somehow all at that same time, it is a high like no other. You know how hard you’ve worked, and even if your name isn’t called out for first round or top five, you are still able to hold your head high because you are doing something that very few people in this world have the willpower to do.

I got together with a few friends in the park for Tababta Hiits

Training has been going well and my workouts have been intense and on point until yesterday, then all of a sudden my energy level and drive became non existent. This is normal at this point in contest prep. It had been two weeks of strict eating with not so much calorie restriction, but carbohydrates being super low, consisting mainly of protein and green veggies. Energy levels being lack are expected, but when you mentally aren’t in the game, it’s time to adjust. This for me means a re-feed meal…. Not to be confused with a cheat meal! A re-feed for me is consumption of all natural paleo foods that I would normally consume, but in larger than normal quantities. My re-feed meal consisted of a large salad loaded with cranberries and raisins, nuts, seeds, a turkey burger and two sweet potatoes.. Yes, two!! It was heaven!! This also means an off day, allowing the body and mind to rest. Today, I woke feeling refreshed and ready to tackle my workout. It’s so hard at this point in the game to allow yourself to indulge, but if you listen to your body, it will perform at its best!

Tomorrow, training will be adjusted to keep the body guessing. Hiit training will be included in am and pm workouts. Diet will remain as is, paleo, with carbohydrate consumption consisting of mainly green vegetables, with additional vegetables added to heavy lifting days.

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4 Weeks Out

Today was my last day of being home in Florida for the summer, which meant is was my last day at CF Above the Bar. I have absolutely loved this BOX and the coaches and athletes. I couldn’t have asked for a better workout to end my time with these guys.

‘31 HEROES’
AMRAP 31 minutes (As Many Reps As Possible)

8 Thrusters (155/105#)
6 Rope Climbs (15 ft. ascent)
11 Box Jumps (30/24″)

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5 Weeks Out

At 2:00 am I woke to this crazy growling noise, my belly:)
After an hour of trying to fall back asleep and clearly it wasn’t happening, I was up brewing coffee, eating breakfast, facing the day. By 7:00 am I was headed to the gym for round 1. Muscle focus on Arms.
I had an amazing lunch with one of my girlfriends at ‘The Boardroom’, that turned into a 4 hour catch up session, then off to CrossFit for Tabata Training.
Workouts are going strong. I love being back in Florida!
I am trying out a new CrossFit Box while I am here  with my bestie (who has finally drank the kool-aid;) 

CrossFit Above The Bar FWB, Florida

Post-workout was berries and chicken and to the beach for a sun session.
My evenings at this point consist of a 2nd workout followed with cardio.

Single KB Thrusters

As far as diet goes, still Paleo with a re-feed meal on Sunday.
For this week, all sauces are cut and no more sugar substitute in coffee. One pack of Stevia a day will be allowed. This is when it gets real;))

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6 Weeks Out

Contest Prep is going well. I cannot believe that it is so close, so soon!! My training is great. All four cardio sessions this week took place at the beach:)

My staple proteins at this point are chicken, turkey, eggs and fish.

For my chicken, I toss it in a crockpot (usually 6 breasts at a time and add 1/4C of water and let it cook 6 hours. It shreds for perfect chicken)
I use 98% lean ground turkey. I cook it stove top in a bit of olive oil and usually add chopped onions and peppers. For the eggs, I will typically boil around 20 for that quick fix snack. For fish I am using Tilapia, cooked stove top with a bit of coconut oil with chopped tomatoes.
Throughout the week I will prepare my veggies daily. Typically I opt for broccoli, zucchini, peppers, and tomatoes with my post workout meal including a banana or low-fat chocolate milk 🙂

 

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Saturday’s Partner WOD

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7 Weeks Out

Training is coming along. I still have good energy levels, feeling strong and properly fueled.
Today’s workout was Legs and Glutes, my favorite:)
Tonight’s WOD was directed toward cardio training.
3 Rounds For Time:
500 M Row
50 DU’s
200 M Run
Followed with Squats.
I didn’t reach my PR today. I gave out at 150lbs, but with an a.m. workout of squats and lunges, I didn’t expect too much.
As far as diet, still Paleo with condiment exceptions.

Working DB snatches

This week in Crossfit was my first run-in with the bitch of a workout ‘Chelsea’. Probably one of the toughest WODS that I have done in a while!! Not only did it take everything I had physically, but mentally as well. 30 rounds of pull ups, push ups and squats. For a total of 150 pull ups, 300 pushups and 450 squats in 30 minutes. At round 14, I looked at the clock and noticed I was hadn’t made it quite halfway.. OMG.. I’m panting and shaking already and still have 16 rounds to go. This is where mind over matter comes to play. I’m strong and I know what my body is capable of, I just have to make it continue. At round 27, I knew I had it beat. If I made it this far, 3 rounds is gravy.. The home stretch.
After leaving a legit sweat angel on the floor, I think I high fived everyone twice, just because anyone that has done this WOD before knows what it takes to complete it.

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8 Weeks Out

Today I placed my order for my new suit:) saleyla.com
My last Muscle Mania show, I wore a suit from the same company. They are amazing and can make any style/color that you wish. They also have it completely finished within two weeks!! Anyone that has ever competed before understands the importance of a quick return on a suit.

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Back Into Contest Prep!!

When I first came back to the states I had intentions of doing a Competition stateside in Atlanta, Georgia, but as time has passed, I have decided to join my team at Muscle Mania Korea once again this year!!
I absolutely love this team. I love this organization. I love the competition.
I can’t imagine not going back for this show!
In ‘competition world’ this is a last minute decision. 8 Weeks out is pretty much the minimum amount of time you want to begin contest prep! I will really have to grind it out these next 8 Weeks, just coming off of a 3 week vacation!! EEEKKkk!

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My 1st show in Korea- Top 5

 

 

Yes, I would say that my Lifestyle is a bit of an addiction.
I do 2-3 workouts a day depending how I feel.
I take my own baked tortilla chips to Mexican Restaurants.
I may have to meet you out in gym shorts because I am coming straight from a workout, as you sit in your skirt and stilettos.
The stench of my tuna in water may be appalling as I eat every couple of hours.
Yes when getting a manicure, I ask them to NOT scrape off my callouses.
I will spend 200$ on a pair of lifting shoes, and for my heels hit up the bargain rack at TJ Maxx (ok not always:)
My must have at all times is a ponytail holder.
I get upset if I’m not sore the day after a workout.
I spend way too much money on supplements.
On a road trip I will have to stop every hour for a pee break while drinking from a gallon jug.
I will take many selfies because I inspire myself.
I may ignore you in the gym as I’m in my zone.
I get irritable if I haven’t eatin in a couple of hours.

Why do this to myself?
Well, answer me this…
Are you completely satisfied when you look in the mirror naked?
Because I am;)

Weightlifting will change your Life..If you let it.

Weightlifting can change how a woman both defines beauty and feels about her body. I remember once thinking beauty was a picture of a skinny woman on a magazine. Boy, has my perception of beauty changed over the past few years. True beauty is strength, being fit and confidence in yourself.

Like most females, I was originally motivated by trying to be skinny. That wasn’t getting me anywhere!! With Weightlifting, I set different goals. My focus on numbers shifted from that on the scale, to numbers on the Barbell. Rather than concentrating on a loss of five pounds on the scale, my goal was to take a 210LB Deadlift, to a 220LB Deadlift.

Once I began putting in the work, focusing on a sport rather than focusing on ‘being skinny’, everything changed! My body changed! Even with my weight increasing on the scale, and a gain of 2 inches on my ass, I couldn’t have been happier looking in the mirror. The confidence of knowing the strength my 135Lb body far out weighs the feeling of being 125LBs trying to get to 120LBs by spending numerous sessions on the eliptical!  There is great accomplishment in looking in the mirror and being satisfied. Unfortunately, a lot of women can’t relate.

Through Weightlifting and CrossFit, I have become more confident, stronger and fitter. I am humbled by this sport and forever grateful how it has changed my life.

Some people in this world are just meant to cross one another’s path. I feel so fortunate that I was blessed with the opportunity to meet my ‘person’ in this life.
This girl is the true definition of a girlfriend.
We support one another and I feel we both inspire one another to be our personal best.
She reminds me every day when we go to Crossfit what the human body is capable of. She had a baby just a few short months ago, and the moment she was cleared by her doctor to begin a workout regimen, she went ‘balls out’ and decided to join her husband and I in our passion of Crossfit. Not only does she give it her all, she completes every workout. She is a true inspiration to me, and mark my words, she will inspire many new moms out there, when they see what they are capable of.

I am home in Florida and super excited!
I had a couple of days to mingle this weekend:) I went downtown to my favorite sandbar, ‘KC’s’, met up with some friends for dinner and spent the whole day Sunday out at Crab Island on the boat, soaking up some sun. It has been an amazing weekend welcoming, but now its time to get back to the gym and get somewhat of a routine going.
Plan out my gym time around beach time:) Life Is Good:)

Thanks to my good friend Izzy for introducing me to my new Crossfit Box, for the next few months, Above The Bar. I have been to many Crossfit boxes and while there hasn’t been a single one that I disliked, I will say that this has been the most welcoming of all.

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My name is Tiffany Mitchell-Mull. To understand me, is to grasp the understanding of my primary passions- Competition and Coaching.
In 2000, upon completion of my first triathlon, I became obsessed with the capabilities of the human body, when pushed to its limits.
I had the opportunity to train under an Elite Ironman Triathlete, who coached me and taught me the ropes of racing. The sport of duathlons, triathlons, half-marathons and ultra cycling became not only a passion, but became a way of life.
Within two years, my coach retired and I was blessed with the opportunity to buy the facility and become a trainer/racing coach myself. However, a few years later, I decided it was time for a new adventure. I sold the training facility, left everyone and everything I knew and moved to the beach. Being a girl from a small town, in the middle of the bible belt, one can only imagine the night-life scene I got wrapped up in when exposed head on. Training took a back seat to partying, and that was only when I could pull myself out of bed, from the previous nights craziness and force myself to the gym for a half-ass workout, just to go out again. Finally, waking up one morning and feeling like hell, hungover from the vodka and redbull from the night before, 6 ibprofin later, tingling fingers of dehydration and a reflection in the mirror of a girl that I no longer recognized, enough was enough….
I discovered the sport of Crossfit and my life was forever changed.
After a move to Osan, Korea, I dedicated all of my time to training and studying and began competing in Fitness competitions. Competition training taught me discipline and the understanding of nutrition, through the process of application.
To feed fuel to the fire of my competitiveness, I began Adventure Racing. This passion for adventure has to led me into over 20 incredible racing adventures, in four different countries, on three diverse continents.
Currently, I live in Aviano, Italy where I face my biggest adventure daily…coaching. I am a CrossFit coach to the United States Military on Aviano Air Force Base.
I began coaching as a platform to inspire, but rather I am the one who is inspired by those that I am so fortunate to coach everyday.
This fitness journey is what helps keep me somewhat on the right path. I am human and I make many mistakes. I have personal battles to fight daily..But overall, I live my life with the fight to keep climbing and the desire that I may influence others by simply being the best version of myself that I can be.
I am humbled in knowing that this body is borrowed and its limits are, well…uncharted-

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.