Unapologetic Coaching with Tiffany

So, we all know there is A LOT of crazy and conflicting information out there in the world of health & wellness! Am I right!? 😉

My goal is to empower you to step outside the box, then break it! What is that box you may ask? 🤔

That box is: Diet culture, marketing schemes, expert culture, food industry, social media, societal expectations... all the NOISE in the world that keeps us overwhelmed from truly committing to a healthy lifestyle!

I want to answer YOUR questions, YES YOU!! 🫵🏼 Comment ANY question you have about nutrition, health, wellness, exercise, sleep, stress... anything that has to do with a healthy lifestyle and I'll answer those questions and something new & exciting might be coming! Keep an eye out! 😉😉

So get asking!! 👇🏼👇🏼👇🏼

Just a reminder of all the coaching & service options I offer at Unapologetic Coaching with Tiffany! I strive to offer an option that works for all health and wellness goals!

Check out the services on the website to learn more: https://www.unapologeticcoachingwithtiffany.com/services-6

Schedule a free consultation today to learn more!

Super simple meal idea!!

For the chicken:
1 lb boneless skinless chicken thighs
1-2 Tbsp Coconut Oil
Pink Himalayan Sea Salt
Onion Powder
Garlic Powder
Turmeric
Paleo Pink Seasoning

Preheat oven to 425 degrees
Place chicken on baking sheet
Drizzle in coconut oil
Season
Bake for 20 minutes

The rice & potato takes 90 seconds in the microwave, add some veggies & boom, you got a yummy 20 minute meal and/or meal prep!

If you are on a meal plan with me, this would fit the Healthy Lifestyle Plan or Healthy Solutions Phase 2!

Food and calories are more than just what causes you to lose or gain weight. Food affects your energy, your brain, your mood, your health, your sleep, your stress, your skin.... literally everything so it's important to make sure the food you are putting in your body is good for the overall picture.

Check out my blog post to learn more about why calories aren't all that matters: https://wix.to/hN5CsQk

This morning I was reminded of something that is sometimes hard to say as a coach, but to live a healthy lifestyle or achieve your goals, there are times you really do have to do hard things.

Sometimes we have to:
💪 Spend a little more at the grocery store
💪 Cook at home more and meal prep
💪 Go to the gym when we are tired
💪 Prioritize/schedule time for ourselves
💪 Be uncomfortable
💪 Go to bed earlier
💪 Ask for help

I am very open with my personal health & wellness journey, so often I get asked how I continue to maintain my weight loss.

The biggest thing I do is be honest with myself and hold myself accountable. I'm not perfect by any means, but I try to ask myself, do I want to be comfortable or proud of myself? Are my excuses more important than my goals? I remind myself, self sabotage isn't cute and not prioritizing myself doesn't earn me a badge of honor. I don't get life points for choosing to put other things first.

There are times when I've let my good habits slip, and when I'm unaligned with my values & goals, life does not feel good. Feeling good mentally and physically are a huge intrinsic motivator for me, so knowing that makes it easier to stay aligned or shift my priorities when I'm out of whack.

We often ask people, what's the magic secret to weight loss or a healthy lifestyle in general. There isn't a secret, it takes hard work, dedication, making hard choices and a lot of personal accountability. So when you are in the moment, ask yourself, is this choice aligned with my goals & will I feel proud of this decision?

Try and show up for yourself a little more because you deserve it. 💖

Here's a peak at what I buy at the grocery store!!

Have you been curious what it really means to work with a Health Coach and if it is a good fit for you? Check out my blog post https://wix.to/xCiT0GS for some common thoughts, feelings, and results health coaching clients have experienced! 🤔

Is Health Coaching a Good Fit for You? Have you been curious what it really means to work with a Health Coach and if it is a good fit for you? Check out some common thoughts, feelings, and results health coaching clients have experienced!

Okay, time for a confession..... 🫢

I really love FALL and decide it starts around this time EVERY SINGLE YEAR! 🍂 I already put up my fall decor, and I'm thinking of all these great recipes I am going to enjoy over the next few months!

So here's some great healthy recipes that can be good swaps for your favorite fall foods! Share your favorite fall recipes below! 👇🏼

I hear, I don't eat breakfast or I'm just not hungry in the morning, A LOT! While I do believe everyone should listen to their own body, not feeling hungry in the morning could also be a sign of an underlying issue, such as elevated cortisol levels.

Even if eating breakfast isn't for you, having something like a protein shake can be beneficial! Protein shakes can be yummy and you can do some fun things with them to keep a good variety! One of my favorite things is adding them to coffee in place of sugar & cream!

Here's a morning shake recipe that'll keep you satisfied throughout the morning with high protein and a good amount of fiber! You could even add some peanut butter for a healthy fat!

Ingredients:

8oz of coffee
1/3 cup organic sprouted oats
1 70Plus HMR Chocolate Shake
1 TBSP organic cacao powder
1/2 tsp cinnamon
Ice

Directions:

1. Blend oats in blender or food processor.
2. Once blended add all other ingredients except ice.
3. Blend until smooth.
4. Pour in cup, add ice & enjoy!

If you try it our, drop your thoughts below!!

*This recipe is great to use if you are on Healthy Solutions Phase 2 or the Healthy Lifestyle Plan!

Is it possible to stay hydrated when you don't like water? Heck yes!

I am outrageously particular about the taste of water & I REALLY struggle to drink it! I've tried to guilt myself into drinking it, but it NEVER works!

So how do I stay hydrated?

💧 Keep my caffeine intake to the recommended daily amount of 400 mg or less per day.
💧 Drink stuff I actually like that is 20 or less calories! Hydration drinks are a favorite!
💧 Eat plenty of fruits & veggies!
💧 Eat a whole foods diet so my sodium intake is moderate!

Knowing I don't like water helps me stay mindful that I am hydrating myself in other ways!

If you don't like water, don't force yourself then avoid drinking anything, try some of these tips & see how you feel!

The Styku body composition scanner is up & ready to go! Wanna schedule one? Click the link in the comments!

Research shows Styku has "near perfect reliability" with 99% reliability and less than 0.5% error in circumference. The Styku also safely stores your scans to show comparison and change over time with detailed progress reports.

The Styku gives a comprehensive body scan, but here are some of the features:

💪🏼 Body Fat %
💪🏼 Visceral Fat
💪🏼 2D & 3D Images
💪🏼 Health Risk Factors & Risk Reduction based off WHO recommendations
💪🏼 Risk reduction calculator
💪🏼 Fat reduction calculator

Interested in learning more? Call or text 304.216.1903 for information!

Let’s be real… we don’t always have time to sit down and plan out a perfect meal! Life just doesn’t always work that way!

Here’s an example of a quick go-to lunch for me!

1 pack of tuna
1/2 cup 4% cottage cheese
3 whole wheat Wasa crackers

With this combination, you get high protein from the tuna & cottage cheese, fat from the cottage cheese and high fiber from the crackers! In an ideal world there’d be some veggies tossed in there but we are talking about the real world 😉 This combo has a good balance of macronutrients to keep you satisfied for a while!

Eating healthy doesn’t have to be perfect or time consuming! Having a good understanding of nutrition can help you feel confident throwing together quick meals that’ll keep you fueled!!! 💪🏼

There is A LOT more to your health & fitness than just the number on the scale! That's why I'll be offering body composition scans with the Styku 3D Body Composition Scanner. Whether you are an active client or just curious, we can set you up to have a scan!

Non-invasive, safe, and highly accurate, the Styku gives a break down of your body composition and health risk factors that can be tracked and compared over time!

If you are interested in learning more, call or text 304.216.1903!

Check out the new blog post on the TOP 10 RED FLAGS to listen for when choosing a health coach!

The coaching industry has different regulations than many industries so before investing, it's important to know what to listen for and what to ask! https://www.unapologeticcoachingwithtiffany.com/post/choosing-a-health-coach-top-10-red-flags

If you want to know the TOP 10 GREEN FLAGS to listen for, like the post!!

Sometimes I remember to take pics of ! 💁🏼‍♀️

So let's be honest... I've been going through it, but it's been a good reminder of nourishing your body when dealing with heavy emotions that we all have from time to time in life.

Oftentimes, we go for comfort foods and a little secret: your brain is craving those too for the quick, feel-good spikes! However, we get more long-term benefits from nourishing ourselves with healthy, whole foods, so the reward may not be immediate but more longlasting! 💖

So if you are dealing with some tough stuff, first off, hugs 🤗! Second, try to treat your body with true self-love and give it some good nutrients interspersed with some feel-good treats! Both your brain and body will be better equipped to deal with the tough stuff! 💖

I started health coaching in 2018 after a personal weight loss journey. In 2016-2017, I lost 115 lbs and have maintained that for the last 7 years. Studies show about 5% of people who lose weight are able to maintain the weight loss long-term. Here's some of the biggest lessons I learned along the way!

Check out the blog post for more info: https://www.unapologeticcoachingwithtiffany.com/post/lessons-i-learned-from-my-weight-loss-journey-1

The world of health & wellness is ALWAYS changing with trends, medications, and social media. It gets difficult to decipher what is legitimate and what is lasting.

One thing that does not really change is the basis of nutrition and behavior change.

Working with a health coach, even in conjunction with other things, can help create sustainable change. A health coach is there to help you reach your goals and improve your overall quality of life.

Whether your goal is to lose 10 lbs, 100 lbs or maintain your weight, working with a coach can be beneficial!

Something I don't see talked about enough is stress under-eating. I hear a lot of jokes such as "I wish I had that problem" which I understand the sentiment, but as someone who struggles with not eating when stressed, I can say it's just as unhealthy for you.

Hippocrates said, "Let food be thy medicine and let medicine be thy food."

Our food impacts us in so many ways. Sometimes, we don't realize how much. When we aren't eating, our brains won't function at their highest capacity, we will struggle to manage stress, our energy levels will tank and so much more.

So a go-to for me when I'm feeling like I can't eat is making a protein shake that tastes good but is also packed with nutrients.

Here's a recipe for today's shake:
1 scoop HMR 120 Vanilla Shake
1 pack frozen dragonfruit
2 TBSP chia seeds
2 TBSP flax seeds
1 cup milk

It tastes good & is easy to drink but packed full of nutrients to help you refuel!

Self-Care is tough enough as is, add in some life stressors & it becomes so much easier to put ourselves on the back burner. Check out the blog post below to learn more about the importance of self-care and tips on how to implement it into your routine because YOU ARE WORTH IT!

https://www.unapologeticcoachingwithtiffany.com/post/self-care-when-you-aren-t-feeling-your-best

Self-Care When You Aren’t Feeling Your Best In our current culture, self-care is increasingly necessary, but it is hard to squeeze in the time without a lingering sense of guilt about all the other productive things you could be doing. Add in some additional stressors like a break-up, a job loss or change, a move, an ill family member, etc. t...

Snack time 😁

🍅 Tomato
🍅 Broccoli Micro-greens
🍅 Olive Oil Mayo
🍅 Parmesan Cheese
🍅 Pink Himalayan Sea Salt
🍅 Everything Bagel Seasoning

Yummmm 😋

Have a safe & happy Fourth of July!!! 🎆

Looking for a healthy 4th of July recipe that your friends & family will enjoy!? Here's a healthier version of everyone's favorite dip, Buffalo Chicken Dip!