tiffanymmull

[tiffanymmull]

Week 3.

I am actually shocked that I showed another significant decrease this week. This morning I weighed in at 143.2, an exact one pound loss. I'm shook with the consistent .2 lingering at the end!

Next week I will take updated measurements, so this week I decided on progress photos. I'm definitely lacking in definition, but I'm not upset with where my physique is currently. I've definitely seen fluffier times.

My mom and step-dad came to town over the weekend, so I knew that meant my weekend routine would be off a bit. Since I knew this in advance. I was able to make some changes earlier in the week to accommodate. I switched up my protein sources beginning Monday and chose leaner options throughout the week. I traded out 90% ground beef for 99% ground turkey, traded fattier fish for low-fat options like mahi-mahi and orange roughy, and eliminated all stovetop cooking with butter and oil, and opted for air frying, boiling, or baking.

When comparing micronutrients of ground beef versus ground turkey, ground beef has more iron, zinc, selenium, and B-vitamins, but the turkey I chose this week had 9 grams of fat less per serving. Over a five day period, that is a significant difference. So, yes, I am taking in less calories by eating 99% ground turkey due to the fat content being less, but I'm also consuming less vitamins and minerals.

When choosing fish, my top go-to's are mahi-mahi and halibut. This week I chose the lower fat of the two which was the mahi-mahi. In comparison to halibut, mahi has greater concentrations of calcium, iron, magnesium, potassium, zinc, copper, and manganese, and higher levels of vitamin A, B-vitamins, and folate; whereas, halibut is higher in phosphorus, and has a much higher fat content (including more omega-3 fatty acids, DHA, EPA, and DPA). By replacing halibut this week, my calories were considerably less due to the decrease in fats, however this also eliminated a substantial amount of Omega-3 fatty acids.

When making comparisons, it's not that one source is radically superior to the others, but the intake of differing micronutrient/macronutrient of each food provides a more well-rounded diet for optimal health. While low fat, leaner options provided me with overall less calories for the week and allowed me to shed more weight, this approach wouldn't be ideal for long, extended periods. Dietary fats need to be consumed regularly in order for the body to function properly. Omega-3 and Omega-6 fatty acids are essential, meaning the body cannot create these fats and they must me consumed through the foods we eat. Omega-6 fatty acids are often consumed in higher amounts because they are found in most processed foods, so it's important to get these fats in the form of whole foods such as walnuts, sunflower seeds, almonds, etc. (foods that include linoleic acid), as opposed to other Omega-6 sources that contribute to inflammation like canola oil, safflower oil, corn oil, etc. Omega-3 fatty acids are most often under-consumed, which are found highest in oilier fish such as halibut, wild salmon, tuna, and plant options like ground flaxseed and chia seeds. These fatty acids make hormones that regulate the immune system and central nervous system, as well as, help all the cells in the body function as they should. Omega-3s are a vital part of the cell membranes, helping to provide structure and supporting interactions between cells. While they’re important to all your cells, Omega-3s are concentrated in high levels in cells in your eyes and brain, making them critical for sight and brain function. They are also required in order for our bodies to absorb important vitamins, such as A, D, E, and K.

So, while a low-fat approach to dieting does mean a lower caloric intake overall, this approach for an extended period of time will eventually lead to a cascade of unhealthy responses. A low-fat diet decreases the body’s production of estrogen and progesterone. This is because all hormones are made from protein and fat, while sex hormones (such as estrogen and testosterone) are made from cholesterol. If fat and cholesterol are cut out of the diet, a steady supply of estrogen isn’t produced, which can lead to symptoms of estrogen deficiency including insomnia, night sweats, heart palpitations, hair loss, etc. (mimicking symptoms of menopause for a female). Low-fat diets inhibit the body from making serotonin, a neurotransmitter necessary for regulating moods and contributing to a sense of well-being. Low levels of serotonin are often associated with sleep problems, anxiety disorders, depression, and fatigue.

In conclusion, fat has the most calories of all macronutrients, so it's easy to see why they are the first to go when trying to lose weight. My approach this week was strategic and therefore yielded the results I hoped for, but it's not an approach that I will take every week. Calculated and intentional eating throughout the week can allow for more flexibility on the weekends when needed, but the best approach is a balanced diet that includes good dietary fats which will promote better responses overall in the long term.

[tiffanymmull]

Week 2.

I wrapped up week no. one of my mini cut with a loss of exactly one pound. Is this representation of a true pound of fat, or is it the result of decreased inflammation from a healthier, more consistent routine throughout the week? Either way, it is indication that the choices made this week were in support of my goals, resulting in eagerness to continue moving forward with healthier habits.

I kicked off the week with a full body lift, a Peloton ride, and 15 minutes to follow in the sauna. On Tuesday I got in a workout at OT after coaching, which was the final day of "Hell Week." A sneaky little game of paper, rock, scissors, resulted in over 50 reps of dumbbell squat cleans, and all-out hill climbs on the treadmills. Tuesdays are for two-a-days, so I got in an upper body workout that focused primarily on shoulders, followed with another 15-minute sauna session. Wednesday afternoon I hit legs with a focus on quads, and another sauna session for 20-minutes. Thursday morning after coaching, I got in a group workout at OT and wouldn't you know the first half on the weight floor was a lower body block. I kept the weights light so my legs could withstand the sprints on the rower and tread after heavy legs the day before. Friday and Saturday were my rest days this week, and this morning's workout included skill training with an emphasis on hang cleans and front squats. I hope to get in another 20 minutes in the sauna this evening to wrap up my sweat sessions for the week.

As I mentioned in my last post regarding nutrition, getting in adequate protein each day is top priority. Last week, lean ground beef was my main go-to, and this week I added in eggs, turkey sausage, and fish. Protein powder is supplemented almost daily when I'm coaching or on the go, usually in the form of a latte or a Fairlife shake. My carb sources are currently coming from fruit, and reserved for pre and post workout. In my final meal of the day I am allowing for starchier carbohydrates combined with vegetables. My last cut (which was this same time last year), had the exact opposite approach. I chose starchier carbohydrates surrounding my workouts, and eliminated almost all fruits with the exception of berries and apples. Why the change if one approach seemed to work well in the past? Well, I'm a nutritional science nerd. I love learning how foods affect me differently, and you can almost always guarantee there will be some differences along the way.

There is no one approach to nutrition that works for everyone, whether it be for fat loss or muscle building. I have experimented with multiple dietary avenues ranging from vegetarian to paleo, intuitive eating to macro-tracking, intermittent fasting to carb-cycling, and every single approach can be successful if consuming whole, unprocessed foods, consistently. In fact, one approach could yield better results at one point in your life, depending on training structure and design, where as another may be more suited when a few years older, or lifestyle changes are made. We are all ever-evolving, and nutritional guidelines for each individual often require change to accommodate differences. As for me, I simply love the experimentation of it all.

One question I always get asked when trying to lean down a bit, "Do you allow for a cheat meal, and alcohol?" Throughout the week I prefer to keep a regimen and routine, but If it's the weekend and I have plans, I will allow for something a bit more flexible. I do my best however to remain mindful of my goals. If I have an evening out, I opt for Mezcal or Titos, or light beer, and I keep it to three or less. I try to keep added sugar to an absolute minimum, so I save naturally sweetened treats for the weekends, which then feels like an indulgence. I also trade out my protein lattes for coffee shop lattes with sugar-free sweeteners. I avoid fast food unless it's Starbucks egg white bites, but I will go out to a meal for sit-down dining.

My daily rituals of grounding, 10,000+ steps, breath-work, and talks with Jesus remain constant, so now I'm looking to incorporate a couple more habits: sleeping with my phone in another room, and being inverted at minimum, three to five minutes each day....because what could it hurt.

[tiffanymmull]

Week 1.

I kicked off the week with a weigh in and took measurements, so here's where things start... Weight: 145 Lbs Chest: 36" Waist: 32" Glutes: 40" Thigh: 23"

I haven't had any sort of body fat assessment, but if I were to guess, I would say I'm hovering around 20-25 percent; high enough that I have almost no lower body or ab definition. The goal throughout the next ten weeks isn't to get "super-shreddy," but rather get myself into a consistent routine and get rid of the top layer of fluff before heading into the New Year.

I've been consistent as far as getting in my workouts regularly, but there's been no structure whatsoever; pretty much just whatever I feel like doing in the moment. I haven't been consistent however with taking group classes, which means cardio has been kept to the bare minimum. I've been lucky to squeeze in one OT class each week over the last couple of months, so increasing group fitness from one class to at least two each week is another goal throughout the next 10-weeks.

I guess that makes for a good segue into greater detail of my goals over the next several weeks... I have created a "garage gym" program that I will be following that consists of four days of weight training: one lower body day, one upper body day, one full body day, and one day solely dedicated to Weightlifting/skill training. Along with weekly goals, there are a few habits that I always try to keep in my routine which I feel are just as important for my overall wellness and mental health. These staples include: 10,000 steps minimum each day, 20 minutes of grounding outdoors with bare feet in the sun each day, 10 minutes minimum of full-body stretching and breath-work each day, and the most important, a talk with Jesus each day.

Now, to share what seems to be the most challenging for most when it comes to creating any sort of game-plan, nutrition. We all know that you can work out every single day, but if your food choices aren't supporting your goals, you will never get to the desired destination. For me, one of my biggest downfalls when trying to lean out is getting in adequate protein. Whether trying to put on muscle or lose fat, protein intake is crucial! In order to reach my protein goal each day, I'll be consuming one pound of lean meat (I usually opt for red meat in the form of ground beef, 93%), which I typically split among two to three meals throughout the day. One pound of meat on average is equivalent to about 120 grams of protein, which almost puts me to my daily total. I aim for about 125-150 grams each day, which means adding in a protein shake after any and all workouts. As far as carbohydrates and fat intake, I don't have a set macro-guideline that I will adhere to, at least not just yet. I will be following more of an animal-based approach which allows for vegetables and fruits (surrounding workouts), but minimal allowance of starchy, complex carbs. This means no breads, no pastas, minimal grains and potatoes, and no added sugars. As for fats, I prefer natural occurring fats from animal protein, like beef tallow, fish oil, or whole eggs, and occasionally, fats from other sources such as coconut oil, butter, or olive oil.

Again, I'm not looking to create any grande changes to my physique over the next couple of months, but creating a more consistent routine before heading into a New Year is top priority.

[tiffanymmull]

Tumblr! It's been 4 years!

Yesterday marked 10-weeks until the New Year, so I decided that I would to use this time to create some more consistency into my routine to shed a few pounds before the New Year. For accountability purposes, I thought returning back to the platform where I once shared all of my nutrition and training goals, would perhaps rekindle a spark with blogging that I once found so helpful during these times. I knew it had been a while since I last posted in the tumblr world, but I had no idea it had been 4.5 years! With that, I guess we should have a quick "catch up..." My last post was made in 2019 when I was coaching for F45 in Las Vegas. The year prior we moved from Aviano, Italy where I had coached CrossFit for three years, and currently, I coach for OrangeTheory in Destin, Florida where I have been for the last two years. This year marks 22 years that I have been in the fitness industry, so I guess if I'm summing up what can be expected from my corner of the tumblr world, any and all things relating to fitness and food. So...Creating more consistency.... Over the last several months I haven't really had any goals directing my nutritional/training choices. I have been at a fairly consistent weight for about eight weeks now since coming off of a twelve-week bulk prior, so basically that means, I haven't been too concerned with my caloric intake, and training has lacked any sort of structure. It's been nice going to the gym without a road map and just simply doing whatever I desired in the moment, but as someone that generally prefers a game plan, I am eager to get into a more consistent routine.

The photos below were taken throughout my 12-week bulk. A big focus was putting some thickness on my back.

Throughout the next 10-weeks I would like to focus on losing 10-pounds. A pound a week is doable, but it requires being diligent with macro tracking, and sufficient protein intake in order to prevent muscle loss. I will be updating throughout the weeks ahead to keep myself accountable. <3

[tiffanymmull]

Breaking down the overhead lunge @f45_training_summerlin If you’ve ever trained overhead lunges, either with a bar, plate, kettlebell or dumbbell, you know how fatiguing they can be.The reason this movement is so brutal is because it thrashes the quads, glutes, core, erector muscles, hip flexors, traps and deltoids while also calling into play kinesthetic awareness, balance and proprioception. That’s why the overhead lunge is deceiving and insidious — it looks relatively simple, but the exhaustion resulting from the work of all these muscles sneaks up on you and can quickly fry you to a crisp. Don’t “short-step” your forward lunge. This creates two mechanical problems: It causes your knee to move well beyond your toes during the lunge, which increases shearing forces at the knee, and it causes your forward heel to come off the floor, reducing total force production in the ensuing knee extension. Instead, land with a flat foot so that your shin is perpendicular to the floor at the bottom of the lunge. (The heel of the non-lunging foot will come up.) If you’re having trouble stepping deeply enough, practice lunging backward and then descending. It’s much easier to gauge and attain the proper distance of the front foot when you’re moving backward.Perfect posture throughout the movement is critical to delaying fatigue. Maintain “midline stability” by keeping a tight core with your head level, eyes focused straight ahead, chest high and shoulders pulled back.Don’t bend your elbows or let the weight drop in any way during the movement. Remind yourself to “reach up” throughout the step forward, descent and return.Remember to keep your hips directly under the weight as you lunge. It’s easy to intuitively let the bar move before you do; avoid that at all costs because it can increase stress in your lower back.In a walking lunge, step forward with your back leg on the “return.” Focus on pushing off the ball of the back foot. Breathe out when lunging forward and in when returning to the starting position.Think of the overhead lunge as a movement to develop power. Maintain focus on loading the core, hips, knees and foot on the descent, and then exploding out of that position powerfully by driving your foot down “through the floor” in the return.

[tiffanymmull]

The Arnold Sports Festival 2019

Hey guys! Here we are wrapping up week 4 of the F-45 Global Challenge!

I am currently sitting in the airport in Columbus, Ohio waiting to get back to Las Vegas. I have been in Ohio since Tuesday afternoon working with my fit fam, Gorilla Wear at the Arnold Sports Expo. While it was an absolute blast, I am more than ready to get back to my little doodle man (and of course my main man).

Tuesday began with meeting up with the team to get settled into our hotel. They originally had us an apartment rented for the week so we could all hang out together, but we were informed Monday morning that the apartment had an unexpected pipe burst, so we were relocated to the Hilton, downtown. The Hilton is one of the host hotels for the Expo so it actually worked out pretty well. The main thing that had us all a little aggravated was the fact we no longer had a kitchen to meal prep, which left us eating out every. single. meal. The breakfast buffet was actually re-vamped to cater toward the Arnold and competitors so there was plenty of variety: eggs, egg whites, boiled eggs, steel cut oats, greek yogurt, fresh fruit, nuts, potatoes, and grilled veggies. We began every morning with a group meet up at the buffet before heading to the venue. During the day we were all so busy that we didn't have time to think about food. We kept a cooler on hand jam packed with fruit, protein bars, sandwiches and protein drinks for those quick few minutes throughout the day that we could squeeze something in, but for the most part we saved our feast for the evening. We ended up eating at the same restaurant every evening (with the exception of one night). The restaurant was literally right next door to the venue, so it was perfect for our raging late night appetites. The menu was pretty limited for a vegetarian diet, but they did have a veggie burger that was  pretty scrumptious. This ended up being my go-to four out of the five days. While yes, it was good, almost anything after a ten hour day would have sufficed. I will say however, they had a Scottish Ale that surpassed just about any beer that I have ever had. By evening two, everyone at our table had tried it and made it part of their regular order. Is beer considered acceptable on the challenge menu?! Um, no. No, it is not. But after an eight to ten hour fast each and every day and working my booty to the bone, I drank that beer along with my black bean burger without a single trace of guilt.

Expo days are insane, intense, exhausting and motivating all at the same time. It is so  inspiring to be surrounded by like-minded individuals that share the same passions and desires. We had several Gorilla Wear athletes that made appearances: Erko Jun, Felice Herrig, and William Bonac .

While they all three were super warm and welcoming to everyone that came to the meet ups, Erko, has a presence that cannot be dismissed. He is an extremely funny guy, and after a couple of days I have to say that I am a total Erko Jun fan!

I got to meet a handful of people that I had only interacted with through social media. Meeting Jordan Edwards was a huge highlight for me this weekend. I have followed her for the last couple of years and always flip to her instagram when needing a good ab workout. I was walking from the restroom back to our booth and recognized her and her boyfriend, Steve walking towards my direction. I went up and introduced myself, and she just wrapped her arms around me and squeezed me big. She was (genuinely) so sweet. We spoke briefly about the industry, and of course had to grab a quick pic to document my fan-girl moment.

I met the hilarious Jen Heward, aka @hunnybunsfit while roaming around and while we did get a selfie, her eyes were closed and I looked a mess after a 10 hour day, so we'll just leave that one in the mysterious iCloud. I caught glimpses of several influencers that I admire and just being in the same venue sharing the same passions is enough for me. I didn't have time (nor the patience) to stand in line to meet anyone.

I mentioned at the beginning of this post that I am sitting in the CHM airport. I have to share with you all that I am sitting in the general food court and Jessica Arevalo is sitting to the right of me, and Bradley Martyn to my left. So on that note, I am going to hit pause on this entry, perhaps go say hello, make my way to my gate, and I will pick back up with you guys once back in Vegas.

Fast forward another week and here we are....Let's catch up! I made it back to Vegas this past Monday night around midnight, and had to be up at 5am to coach a couple of early classes Tuesday morning.

Luckily I was off Wednesday because I began feeling like total poop! The last time I flew (which was the last time I went to Bama to visit family), was the last time I got sick. All of the recirculated germy air is absolutely repulsive to think about, so I always double up on the vitamins and nutrients before flying. I did great with my micronutrient intake before flying out, but working long hours at the expo and minimal rest, I fell victim to the reclaimed plane pathogens (blah, so disgusting). Anyways, so now that I have been back almost a week, walks with Jack have been my only form of cardio.

It's now Sunday morning and I am finishing coffee number two with hopes that I will muster up some sort of energy to head into the garage for a shoulder workout. If not a lifting session, at least some yoga to get the blood flowing.

Needless to say that, week five of the F45 Challenge has not been so great, but here's to week six!

[tiffanymmull]

EPIC day.

Hey Fam! Happy Saturday! I wrapped up week number three of the F45 8-Week Challenge this morning with an EPIC Series Obstacle Race!

Our gym was invited to set up a tent for the day so, of course I jumped at the chance to get in on the action! This obstacle course was unlike any I have ever completed before in the sense there was minimal running, no water, and no mud! In total, it was just over two miles long making certain that each obstacle was back to back. It made for a short- yet super intense course and I loved it!

Most of the obstacles I was somewhat familiar with or had completed one similar in past races; however, when I came upon the keg carry, the kegs were filled with water instead of the usual sand, so to say it was demanding on the core is an understatement! It was a blast and a great (almost) midway point in the F45 challenge.

That face you make when you realize you're on the final lap :)

Fast forward to this afternoon, Wesley and I took the doodle to Floyd Lamb Park. It was finally back to a beautiful and sunny 48 degrees after two weeks of nothing but wind, rain and snow (hello, we live in Vegas).

Dudes- aka doodle, jack, poodle butt (the list goes on), absolutely loves going to the park. He is a playful pup with loads of energy, so to keep him from testing our patience, we make sure he gets lots of  play in during our down time. Our morning strolls have just recently turned into morning jogs. Jack ran his first mile earlier this week at a 12 minute pace!

As for this week's menu, food prep was in full effect. This was my second week preparing zoodles for lunch- they make for quick easy meals and I can eat a ton of them without a heaping amount of calories. I usually sauté them in a sprinkle of olive oil along with cherry tomatoes and chick peas.

Was everything 100% on track this week? No, it wasn't perfect. I skipped a day of workouts that were programmed because I just simply couldn't seem to find my motivation and today's post race meal was a vegetarian burger with a side of sweet potato fries. I'm not beating myself up over it, its just the way it goes sometimes.

I have yet to get on the scale, take measurements, or progress photos since day 1 of the challenge. I will track this progress at the halfway mark which will be the end of next week, week 4.

Cheers to an incredible week ahead at.....The Arnold 2019!!!

[tiffanymmull]

We can be sexy and strong. We can be tender and tough. We are women. We can be and do whatever we want 💪🏼❤️💋 #nationalwomensday (at Las Vegas, Nevada)

[tiffanymmull]

The F-45 8-Week Challenge

Well y’all, I haven’t done so well keeping up with blogging this new year like I had hoped, but I am excited to share my newest series with you all, “F45’s 8-Week Challenge.”

We are now coming to the end of week two, so let me catch you all up. Beginning week one I had my body composition broken down using the In-Body Test. This service was offered by our F-45 gym as part of the challenge; however, your girl here had not had her pedicure and was not about to get bare foot and show off these half painted, runner’s toes! Instead, I made an appointment on the military base and had it completed the next morning. I weighed in at 131.8 pounds with a body fat of 20%. When competing, my off season body fat would usually sit around 17-18%. Although it was a bit higher than what I expected, I’m not terribly disappointed seeing as I haven’t tracked or logged nutrition consistently in over a year.

My goal throughout the next eight weeks is to attend at a minimum, three F-45 classes while still incorporating three to four days of Olympic Weightlifting and/or Power Lifting and squeezing in at least 15 to 20 minutes a day of yoga and mobility. I typically coach three to four days a week, so I usually go in before coaching and complete the days workout. This allows me to get my workout in and heart rate up which in return, gives me plenty of energy for coaching (also allowing me to burn another 200-300 for each class coached as well).

The challenge gives guidelines to support members during the 8 week Challenge. The F45 nutrition team provides weekly meal plans with mainstream and vegetarian recipes specific for male and female body compositions. These nutritional guidelines are what you will traditionally see with any “healthy eating” meal plan prescription: lean proteins, whole grains, low-glycemic fruits and vegetables, no sugar and no alcohol. The F-45 8-Week Challenge isn’t a magic pill or prescription. It is an approach to “challenge” each individual to put forth their best effort to reach personal goals.

An observation within myself since the challenge began is, cardio improvement. If you aren’t familiar with F-45, the HIIT training is incredibly intense! We do a lot of agility training and explosive movements with extremely short rest periods. Only two weeks into the challenge and I am seeing great improvements in my speed and recovery rates (a tighter waist and glutes are just an added bonus).

As for my menu, not a lot has changed. I typically stick to healthy eating habits all year round (with the exception of my weekly pizza and beer indulgence on Friday evenings). Last week (week 1 of the challenge), I had midterms for school and didn’t adhere 100% to my schedule. I always keep it real with you guys, so I have to report my slip ups as well. I missed a day of training and the same evening, indulged in a bit of late night snacking due to excessive studying. You know what though, its okay! Just like I tell my clients and fellow challengers, “one slip up is not detrimental to your progress, just like one workout doesn’t make you fit”. It’s all about consistency and getting back to the grind.

Having said that, week two has been, LIT!! This morning’s workout (deemed Hollywood) is our longest workout of the week. On Saturdays, our F-45 classes are 60 minutes long, rather than a typical 45-minute class. We also have a DJ that comes in and keeps the energy high and the class hyped. You can’t even begin to imagine the flow of energy without the experience first hand! We weren’t able to get in a workout before coaching this morning, so instead we hung around after class and got it done.

Hang around over the next few weeks and see what the challenge brings!!

[tiffanymmull]

30 pounds in 30 weeks

Hey fit fam! I wanted to share with you all a highlight of my week last week. I was having my morning coffee last Sunday and began scrolling through IG. I had a message in my inbox from a client; it was a photo of the scale, and in between her bare feet read, 144. This day marked 30 weeks that she had been following my customized training and nutrition program, and this marked exactly a 30-pound weight loss.

When you see that as a reader it looks great on paper, right?! Thirty pounds in 30 weeks for a female in the 35+ age range is perfect; that’s a pound a week! It’s enticing and seems doable, you think to yourself, “I can do that!”

What I’m going to tell you is the same thing I tell everyone when they begin a training program; yes, it is very doable because it’s based on science. Is it easy, no. The reasons it isn’t easy however isn’t because of the reasons you would think. Most everyone can agree that working out is the easy part and diet is the hard part. While I think this is true as well, I believe a lack of patience is most peoples primary detriment.

Take my client above for instance. If she lost a single pound the first week, another the second, another pound the third and this was a continuous pattern that she knew to expect every week, that in my opinion seems fairly promising. Unfortunately, that isn’t how it works. You may begin a new training/nutrition program and the first week lose 5-pounds merely because you aren’t eating sodium filled processed foods everyday. While this is exciting and a great feat in itself, these numbers aren’t typically realistic over consecutive weeks. In fact, some weeks you may show no weight loss at all. This is when people lose their patience. “You mean I have followed my menu and workouts to a T and haven’t even lost a pound this week.” Yes, it sucks! It absolutely sucks to step on the scale one day and read 132, and the very next day weigh 133. How in the world does this happen?! It’s defined as homeostasis and electrolyte balance, it’s called being a human!

My client above didn’t throw in the towel at 15-weeks when the scale didn’t show a loss, or at 21 weeks when once again, nothing on the scale. Instead, she emailed me and said she was going to stay off of the scale and only weigh in every two weeks along with her bi-weekly measurement updates. This made me so happy! I check in with my clients every week. Each week they fill out a questionnaire regarding their menu, workouts, how they feel and so on. I have them weigh in once a week (the morning of their check-in), and every two weeks I request measurements. When she said she wanted to weigh in bi-weekly this showed me that she was no longer relying solely on the scale to determine her progression, which ultimately shows me she has found her “fitness and wellness lifestyle.”

I have said it over and over, verbatim …slow and steady progress trumps fast fat loss any day. If you want to lose weight and keep it off, you must commit to a healthy “lifestyle.” If you weigh yourself every single morning, you can guarantee that at least three days out of the week you will begin your day with doubt and uncertainty. Why would anyone want to do this to themselves? More importantly, why would you let a scale determine a moment of unhappiness in your life.

It’s ok to occasionally get discouraged, once again, we’re human; however, one must learn to control emotions of discouragement and not overeat and dive head first into a pattern of binging when these feelings come into play. One must realize that every week will not be a rewarding week on the scale. Every week you will not be motivated. You may slip up and eat two too-many cookies on your treat day, but the main thing is to remain patient and consistent.  If you are consistent with a program science will prevail, but you must have the patience while waiting on the bigger picture.

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Labor Day Weekend.

Hey fit-fam. I hope everyone got to enjoy an extended weekend for Labor Day!

First off, I cannot believe that it is already September! What is even more unbelievable is that we have been living in Las Vegas for 9-months now! I have to say that I do absolutely love it here.

You guys know that I love to hike, so we spent our Labor Day at Red Rocks. We chose to tackle a shorter trail than usual because there was a good bit of thunder rumbling around when we began, and we had already spotted rain in the distance on our drive in. We decided on the Calico Tanks Trail; it is ranked as a moderate trail, mainly because of its terrain. The rain never came and the overcast made for a perfect low 90's temperature. It was a beautiful hike. I also have to plug in here that it is normally $15 per vehicle for a pass through Red Rock's scenic drive, but a military I.D. gets you in for free!!

Earlier in the weekend we met up with a couple of friends for a day of Top Golf at the MGM Grand Hotel and Casino on the strip. I had never been to TG before and had no idea what to expect, and was excited to see that it was basically just a gigantic driving range. I haven't picked up a golf club since way back in my Hooters days, and even then let's just say my par score wasn't a factor when playing for charity. I did manage to score second to highest on the last game, but I attribute most of that to my girl Maddie that filled in for me during a bathroom break.

We hit pause for a lunch break and I had the sugar cane shrimp lettuce wraps. This was my first form of seafood other than Sashimi in 12-weeks; while the flavor was spot on, the texture of crustaceans has always been a bit of an issue for me. They held me over though throughout our golf game, until we headed to dinner at Las Vegas's Tacos and beer.

Our friends are regulars at Tacos and Beer and swear by the street tacos, so it was a must try. I had the pineapple and black bean tacos, and they did not disappoint! To beat it all, they were only $3.50 each!

To finish off the weekend, we checked out The Tipsy Robot which is located in the Miracle Mile Shops of downtown. When you hear of a robot bartender, one gets a bit intrigued. Well, I'm here to tell you, it's not that great. It is literally a robot arm that mixes a drink. There is no flare, no interaction, and no discount for a water. Your girl ordered a soda water with a lime and it was $7.00, redic! This is absolutely fine for the Las Vegas tourist that is willing to pay money for the "non-traditional Vegas experience," but definitely not a spot for the local resident. Either way, we checked it off our things to see list, and now on to the next.

I hope you all had a great Labor Day weekend and have an amazing week ahead!

[tiffanymmull]

Camp Rhino’s 6-Week Challenge

Hey guys! Happy Sunday! I wrapped up Camp Rhino's 6-week challenge last week and wanted to share an update with you all. I had my final check-in Wednesday afternoon and earned 100% of my money back! If you recall from my first post introducing the challenge, the total cost of the challenge was $300. To earn back your money one must meet the nutrition recommendations, attend 24 classes, and track and log progress stats for 6-weeks. I reached my lowest weight of the challenge earlier in the week at 131.8 pounds; I chalk this up to the fact that I fail to meet my water intake and woke up a bit dehydrated.  I weighed myself the morning of my final check-in at 133.5 pounds and that was the final weight logged. Overall, I showed a weight loss of 4-pounds and a total decrease of 6-inches. Most importantly, I found a new gym to call home. I collected my $300 dollars and rolled it over to pay for the following two months.

My plan is to continue with my cut for a few more weeks. I did allow for a night out this weekend with some friends and indulged with a few gin and tonics and had a veggie loaded thin crust pizza on Saturday night. This morning it was back to the grind.

[tiffanymmull]

Camp Rhino Challenge-Week 3

Good Morning fit fam! I wanted to take some time this morning to update you all with how the camp rhino 6-week challenge is going. This week marks the halfway point! It’s now three weeks in, and I am feeling great! So what is the challenge providing me that was lacking in my previous training program? This is easy, and it’s two factors that will yield results in anyone’s program: one being intensity, but most of all it is being surrounded by like-minded individuals that push me toward improving in every single workout.

While Rhino does offer boot camp, obstacle training and mobility classes, my focus has been on CrossFit, and this is where the intensity comes in. I still begin my mornings as I have for months now, with a pilates/yoga/core session at home, and then I head to CrossFit. I try to maintain this routine at a minimum of four days a week, and two days a week I focus strictly on power lifting/olympic lifting, and isolation training at home in place of going to CrossFit.

As for my diet, my food choices relatively remain the same all year round; however, since beginning this program I have replaced my weekly “treat meal” with just an increased calorie consumption of the foods I already eat (the camp-rhino program allows for a weekly cheat, this is a personal choice). If you follow my personal food log on IG (tiffany dietetics), you will see that I consume primarily whole foods. My top carbohydrate sources are whole grains, fruits and vegetables, with higher-glycemic foods structured around my workouts. I avoid saturated fat and trans fats as much as possible, and I use olive oil 99% of the time when sautéing veggies. I incorporate nuts and seeds at least 3-4x a week and typically include one small avocado a day. As for protein, I have gradually converted to a plant based diet with the exception of egg whites and the occasional raw sushi roll (this has been a gradual transition since the beginning of this year, I will share my reasons behind this decision in a separate post).

So what about my stats? As of this morning, I have lost 3 pounds and a total of 4 inches, which is awesome considering my primary purpose for this program has been to increase the intensity within my training, and find a new gym to call home; however, tighter, more toned abs and glutes are just an added bonus ;)

That’s just it you all, and I wish I could stress the reality of how healthy eating and intensity within a training program will yield the results you want, as opposed to hours of steady-state cardio and low-carb dieting!

[tiffanymmull]

6-Week Challenge

Good morning guys! I am going to jump right into this post because I am super stoked to share this new blog series with you all! I invite you to follow along over the next six weeks as I attack Las Vegas's  Camp Rhino 6-Week Challenge.

I should probably begin by stating my reasons for joining this challenge. You guys know that since being back in the states I have been working out in our home gym with a few random drop-ins around town. Most of all, I wanted to find a place that I could be surrounded by like-minded individuals, and it was a priority to find a gym that offered variety. After scoping out a few different places, I stumbled upon Camp Rhino. Camp Rhino not only offers CrossFit, but has multiple boot-camp locations across town (indoors & outdoors), and to top it off, obstacle training. I read into the 6--week challenge and was convinced to join when I realized I had the potential to earn my money back. To join the challenge costs $300. If you attend a total of 24 classes, meet all nutritional requirements and strive for daily improvements, you get every penny back. This was incredible incentive! I attended the initial athlete's meeting at the beginning of the week and was accompanied by a room full of eager and motivated individuals. There were people that had previously battled cancer, men that were powerlifters but joined the challenge to support their wives, competitive CrossFitters, and people like me, simply looking for a new gym to call home. Tuesday morning I woke and logged my stats. This was the first time that I have been on the scale since my initial "summer-shredding" weigh in. I began my cut at 143 pounds and I have dropped to 137 pounds. Measurements: • Chest 36" • Waist 28" • Hips 33.5" • Glutes: 39" Once I established my starting point, I laced up my Nanos and to the gym I went. This was the first CrossFit class that I have attended since leaving Italy at the end of last year & it felt incredible! Days 1 & 2 complete!! I hope you guys continue to follow along as I share my personal experiences throughout Camp Rhino's 6-Week Challenge.

[tiffanymmull]

Flexible Dieting V/S A Whole Foods Approach

Good morning you all. I believe my last blog entry was an introduction to my interpretation of “wellness” a couple of weeks back. Today I want to address questions that I often get asked regarding, flexible dieting versus a diet constructed of whole foods. Take the picture below for example: both options provide 500 calories. So, if you look at it scientifically, no matter the food choice, 500 calories is 500 calories. A calorie is defined as the amount of energy needed to raise the temperature of one gram of water by one degree Celsius; therefor, no matter where the calories come from, a calorie is still a calorie.  

So what does flexible dieting mean? Flexible dieting is just as its name depicts. As long as your macros (proteins, carbohydrates and fats) fit within the totals that are prescribed for your diet (whether it be for weight gain or weight loss), then you will yield results.

A diet that is constructed of whole foods means that the individual chooses foods that are non-processed and in there most natural state. The same goes for this approach, as long as your macros (proteins, carbohydrates and fats) fit within the totals that are prescribed for your diet (whether it be for weight gain or weight loss), then you will yield results. So if both styles yield the same results when it comes to fat loss (or gain), then what is the best approach, or the correct approach to a strategic diet. I will share with you all my personal opinion of each approach and the reasoning behind my choices.

To begin, I want to address my thoughts on flexible dieting. Flexible dieting is an approach to eating that allows you to eat any food you want as long as you can fit it into your prescribed totals. I personally find that this approach works great for a variety of people: those that are new to dieting, those with an untrained palate, individuals that like to incorporate “treat meals,” and the list goes on. Most individuals are familiar with a typical American diet. Americans tend to consume a lot of high-sodium, high-fat, processed foods. If you take an individual such as this and remove all of the foods that they currently consume and replace them with broiled fish and broccoli, the chances of them sticking to this unfamiliarity is slim. If the individual can still consume their usual Tuesday evening Tyson chicken nuggets with the only change being to bake them in the oven and trade in the traditional ranch dipping sauce for a healthier yogurt based dressing, they will be more apt to follow a plan. How many times have you heard someone say, or have even said yourself, “I don’t like vegetables,” often followed with admission of having never tried it, or haven’t tried it since the initial taste (years prior). If I gave this person a menu constructed mainly of fibrous veggies, then he/she would probably do one of two things: one, he/she would totally skimp on the veggies all together not meeting their totals for the day, or second, he/she goes on a binger three days in because their body is craving everything it’s not allowing for.

I think for someone to dive head first into a new eating pattern and replace everything they are familiar with is a disaster waiting to happen. The flexible approach can be a great introduction to healthier eating patterns, not only for those new to calorie (macro) tracking, but can be extremely beneficial for those that suffer from an unhealthy relationship with food.

What about the “whole foods” approach to nutrition? Whole foods are foods that are unprocessed, meaning they have no additives or preservatives. This menu consists of vegetables, fruits, whole grains, nuts and legumes. Most often than not, you will find those who adhere to a whole foods approach are thoroughly interested in the micronutrients (vitamins and minerals) of each food just as well. The idea of a whole foods diet is for improving health and preventing disease. Heavily processed foods are full of refined flours and processed sugars often replacing the numerous beneficial Photochemicals and Antioxidants.

You have heard “you are what you eat?” Well, if you aren’t getting enough micronutrients (those vitamins and minerals that prevent certain cancers), then what are you eating? Often the most recent fad-diet online is what people believe to be truth, and unfortunately this information is usually incorrect.

Here’s what it comes down to, and its pretty simple really. Everything in life is about balance. We are human and one of our primary pleasures in life is food. If you find yourself consuming more processed foods than whole foods, make certain that you are choosing options low in fat and fortified with essential nutrients. Also, try slowly implementing vegetables into your meals to familiarize (or introduce) your palate to new flavors. If you aren’t consuming 3-5 servings of fruits and vegetables each day with two of those being greens, then it is wise to consider supplementing with a multi-vitamin (women over the age of 30 should consider adding an additional calcium supplement paired with Vitamin D). A healthy diet is one that helps to maintain or improve overall health. This doesn’t mean that you can’t be seduced by the occasional piece of  chocolate cake.

[tiffanymmull]

Wellness.

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!!

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 improving. 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.

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 to 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. Everyday 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.

[tiffanymmull]

Red Rock Canyon.

Good morning! 

We spent our weekend hiking at Red Rock. Since moving here, anytime I mention the word 'hiking' to anyone, Red Rock always seems to be a headlining suggestion. Red rock Canyon (Las Vegas, NV), offers 26 hiking trails that range from beginner 1.1 mile trails, to more advanced, unpredictable terrains.

We began by stopping in at the visitor center to purchase our pass for the day; for a 1-day pass per vehicle, it cost $15. On our next visit, I plan to purchase the yearly pass which is $30, and Wes being active duty military will receive a free yearly pass!

The scenic drive through the Red Rock Canyon National Conservation Area is 13 miles long. Every couple of miles offers scenic stops and a variety of trailheads.

We began our trek at the top of the White Rock Loop Trail, and ventured off down the Keystone Thrust Trail. According to Red Rock Canyon LV,this Thrust dates back 65 million years to when the Pacific and North American continental plates got into a shoving match. The conflict pushed up the Sierra Nevada mountains to the west. The same force pushed the deep limestone layers up and over the sand dunes in what is now Red Rock Canyon.

After our hike, I circled the trails that we tackled and dated it on the map that we picked up at the visitor center, and thought to myself, "there must be an easier way to track trails that we've trekked" (say that 3X). I noticed when looking through our photos that REI.comwas on one of the trail markers. If you have ever participated in anything outdoors or searched #hiking or #adventure on Instagram, then you are familiar with REI.

I searched for "hiking trails" on the REI website which led me to The Hiking Project. I typed in Las Vegas, NV and the trails surrounding us are nearly endless! The desktop version was nice because it allowed for statewide maps and it also let you hone in on specific trails, which included the degree of difficulty, elevation, and estimated duration.

I also downloaded the Hiking Project App that provides detailed information on trails near you, including GPS route info. I created a customized user profile with interactive features. I tagged myself in at the location, as well as, pinned my very first trail!

If you are a Las Vegas local looking for adventure, or simply visiting, I suggest hiking the rolling trails of Red Rock Canyon.

I also recommend downloading The Hiking Project App, or visiting their web address to participate in interactive forums, read informative blog posts and stay up to date on newly discovered trails!

Happy Hiking!!