fitness

Guest Post: Fitness & Nutrition Coach Tiffany Payne

I am so excited to collaborate with this beautiful human! Tiffany is super generous to share with us what she ate over a three day period. You guys KNOW I LOVE seeing what and how other people eat and my girl does not disappoint. Her “diet” is doable, delicious, and HEALTHY. Thanks TP, can’t wait to work together again in the future! xoxo

About Tiffany

Tiffany is the creative director and founder of Dumbbells n’ Donuts blog.

She is an online fitness and nutrition coach, helping people become the best version of themselves in a short 8-12 weeks!

On top of being a full time blogger and coach, she is a full time ICU registered nurse with double bachelor degrees in Exercise Science and Nursing.

Her fiancé is a Doctor of Chiropractic who often collaborates with her to always bring the most up to date and evidence based practice posts!

 

Transparency

Being as transparent as I can is really important to me. I’m not vegan, I’m not gluten-free, I don’t follow a strict diet, and I don’t track my food.

I am VERY much an intuitive eater. I think that if you are just wanting to maintain, you’re happy with your weight/body, or just really know your body and what you respond well to then it’s unnecessary to track or diet. It’s not healthy to be constantly worrying about what you’re eating.

 

The Way I Eat When I’m Not ‘Dieting’

I’m also very big into following the 80/20 rule regarding nutrition and diets. The majority of what I put into my body is food that will really nourish me and help me towards my goals. But i’m not afraid to go out to dinner, grab a drink with my friends, and just really enjoy living my life without having to count every calorie that goes in my body – NO THANK YOU!

Here is what I ate within a 3 day span:

Nutrition – DAY ONE

Meal 1:

  • 2 GG Crackers
  • 2 tbsp natural peanut butter
  • 2  whole eggs
  • Onions + tomatoes in eggs
  • 1 cup mint green tea

Meal 2:

  • Small cup of blackberries, raspberries, and blueberries
  • My Peanut Butter Protein Shake
    • 2 tbsp natural PB
    • 1 scoop chocolate protein
    • 1 cup unsweetened almond milk
    • 3 ice cubes
    • 1 banana
    • 1 scoop maca

Meal 3:

  • Trader Joe’s Chicken Burrito Bowl
  • 1/2 cup low fat cottage cheese

Meal 4:

  • 4 oz Ground Beef
  • Mustard & reduced sugar ketchup
  • 1 whole wheat bun
  • 1 oz oven baked Cheetos

Meal 5:

  • 1 cup birthday cake halo top
  • 1 cup chamomile tea

 

Nutrition – DAY TWO

Meal 1:

  • 3 whole eggs
  • 1/2 cup Kodiak cakes
  • 2 tbsp natural peanut butter
  • 1/2 cup raspberries
  • 1 cup of coffee

Meal 2:

  • My Green Smoothie
    • 1 cup spinach
    • 1 1/2 cups unsweetened vanilla almond milk
    • 3/4 cup pineapple tidbits from Trader Joes
    • 1 cup vanilla Greek yogurt
    • Ice

Meal 3:

  • 2 GG crackers
  • 1 packet tuna salad

Meal 4:

  • Small Seafood Pho (Crab, Scallops, Shrimp, Squid, & Veggies in it)
  • 2 steamed pork dumplings
  • 2 squares Trader Joe’s chocolates

Meal 5:

  • 3/4 up cinnamon chex
  • 1 cup unsweetened vanilla almond milk
  • 1/2 scoop chocolate protein shake
  • 1 cup chamomile tea

 

Nutrition – DAY THREE

Meal 1:

  • 1/2 cup steel cut oatmeal
  • 1/2 cup unsweetened almond milk
  • Sweetened with stevia
  • 2 whole eggs
  • 1 cup decaf peppermint tea

Meal 2:

  • Clean Juice Avocado Toast
  • Clean Juice Coffee smoothie

Meal 3:

  •  1 oz roasted & salted almonds
  • 1 lightly salted rice cake
  • 1 tbsp natural peanut butter

Meal 4:

  • 2 oz protein plus pasta
  • 30g lite northern Italian dressing
  • 1 avocado
  • 1/2 cup blueberries
  • 2 squares Trader Joe’s chocolate
  • 1 lightly salted rice cake
  • 1 tbsp natural peanut butter

Meal 5:

  • 1 scoop vanilla whey protein
  • 1 scoop maca

Thanks again Tiffany!
Happy New Year!

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A Day in the Life of…

I was introduced to Mary through a mutual friend and it literally blows my mind how much she fits into one, single day. I can’t believe she found the time to write this piece for BEC but I sure am glad she did. She works hard, works out, STANDS at her desk, and is an inspirational clean eater! Enjoy a glimpse into the life of this busy Richmond corporate professional and fitness trainer.



On a typical weekday, I wake up around 6:30am to Pandora Radio (usually Fleetwood Mac, Phil Collins, Ryan Adams, or Pete Yorn…something mellow). I boil water to make hot water with lemon and use the rest to fill three stainless steel water bottles for the day. I go back to my room, make my bed and read a scripture for the day from a bookmark I bought in a church bookstore years ago called 31 Days to Praise.

I shower, pack my gym clothes, and pack all my meals for the day (except dinner). I try to pick out recipes I want for the following week, then order groceries for pick up through Kroger Clicklist on Friday and Saturday. I pick up specialty items and refill 3 gallon bottles of reverse osmosis water weekly at Ellwood Thompsons. I have a shelf of cookbooks (my favorite chef is Katie Lee) and I’m also a Tone it Up Nutrition plan member and use a lot of their recipes. I cook one main dish per week and try to prep other things like overnight oats or muffins on the weekend. My freezer is full of frozen soup, veggies, bread, and fruit for smoothies.

I usually pick out a thought leader to listen to on YouTube while I’m getting ready. My favorites are: Chase Jarvis, Marie Forleo, Lewis Howes, Tim Ferris, or Tony Robbins. I’m a Tone it Up Girl, so I’ll also watch fitness videos on their new app or in the past any interviews they would post on YouTube. I follow the Jillian Michael’s podcast religiously and also listen to one book on Audible every month (typically a biography). Saturday mornings I like to listen to 70s and 80s playlists on Spotify before I leave to teach yoga at 10:30am.

I work 9-5 as an Administrative Assistant at SunTrust Mortgage for the Condo and Appraisal groups. I have a VARI Desk at work and an Eron Chair. I’m over sitting after about 20-30 minutes, so I stand for most of the day. During my break, I go into the wellness room and either work on my group exercise classes, do yoga, Pilates, or a HIIT workout, or lift weights. I have a Woss suspension trainer ($30 version of a TRX) that I keep with me at work along with a yoga mat, free weights, and a lacrosse ball to work out muscle tension. I try to move and stretch as much as I can at my desk while I’m standing. I also listen to a lot of Spotify while I’m working, looking for music for my classes.

Sometimes I’ll eat breakfast at home, but if I’m not hungry yet, I’ll bring it to work. My typical breakfast is overnight oats made with Tone IT Up protein, and fruit (berries or pomegranate). Lunch is often soup and salad. This week I cooked Alicia Silverstone’s sweet potato and lentil soup from her cookbook The Kind Diet. I’ve been into making salads with red and green leaf lettuces for months now. I buy 3-4 heads of lettuce per week and they stay fresh if wrapped in a few paper towels (the non-chlorine bleached ones). I pack olive oil with sea salt and fresh ground pepper and a separate slice of lemon to mix for dressing at lunch. With lunch this week I also had a few slices of Cabot cheddar cheese and some Ciabatta bread from Ellwood Thompson’s warmed up with Earth Balance.

I have a snack around 3pm. I’ve been eating an organic apple in the afternoon since I started shopping at health food stores back in college. Organic apples taste so good that it’s easy to eat one every day. The rest of my snack this week was PaleoKrunch Cinnamon granola (my favorite) and a few tablespoons of almond butter.

On Mondays after work I go to Advanced Wellness Center for a one hour personal training session with a strength and conditioning coach. My workouts include exercises like deadlifts and bench press with heavier weight and my trainer is teaching me some Olympic lifts. This habit makes me feel good about Mondays, challenges me and builds into my life. Tuesday through Thursdays I go straight from work to Crunch gym where I’ll fit in 30 minutes of cardio on the elliptical trainer before teaching classes. I’ll have protein bar in between: usually Go Macro, Squared, Greens, or Tone it Up and some water. Tuesday nights I teach a 30 minute TRX, then a one hour Yoga Body Sculpt.

My yoga classes are a combination of Pilates, vinyasa yoga and fitness, with 10 minutes of relaxation at the end for rest, additional stretching, or a seated meditation. Wednesday nights I teach Barre Boot camp (a pairing of barre exercises and traditional free weight exercises) then Iron Mat (mat Pilates and Pilates free weight exercises). Thursday nights I teach another Yoga Body Sculpt class. I get home around 9pm which is kind of late for dinner, so I’ll make a smoothie during the week. This week’s was avocado, frozen banana, organic mixed power greens, Tone it Up vanilla protein powder and almond milk. Last week’s was: frozen cauliflower, frozen banana, almond butter, vanilla protein powder and almond milk.

I have a major sweet tooth, so I’ll usually pack some dark chocolate, crystallized ginger or a section of a Lenny and Larry’s protein cookie with my meals during the day. If I don’t, I’ll usually have something like that after dinner with some Synergy kombucha tea. My two addictions are Lenny and Larry’s chocolate protein cookies and Synergy Kombuchas.

My current focus is completing a BASI Pilates Comprehensive Teacher Training Course. I’ve travelled up to Balanced Bodies, a studio in Herdon, VA for 3 out of the 4 weekends, then will complete 500 hours (divided between observation, practice teaching, and self-practice) through an apprenticeship this Spring. It’s something I’ve wanted to do for over 10 years, and a key to directing my life and career. I’ll take the teaching evaluation and practical exam next July in Chicago.






Don’t you love peeking into someone else’s day, habits, and goals? I DO! Mary, thank you so much for sharing your life with us. Good luck with your Pilates Training course! And if you live in the Richmond area go take a class with her; your body will hate/thank/love you!

xRachel

The Healthiest Foods on the Planet

 

My husband and I used to have “Superfood Monday“.  When I say we used to, I think we did it like once. Maybe twice.  But it was a great idea! For dinner on Mondays our whole meal consisted of superfoods. So we are bringing it back.  This inspired me to google what are the healthiest foods on the planet.  You will find a lot of differing opinions in the search results but I liked this list from Fitness Magazine. There’s nothing crazy, everything is accessible to everyone, and the items all seem to be pretty tasty and satisfying.

So..stock your fridge and pantry and have these items around you all the time.  It’s sort of a no brainer.

Lemons– according to Fitness Magazine just one lemon has 100% of your daily Vitamin C requirement. Squeeze some in your smoothie, enjoy with warm water first thing in the morning, and add to your homemade salad dressing at dinner.

 

 

Broccoli– There is a massive amount of Vitamin K up in those stalks!  Enjoy it steamed, make a broccoli salad, or roast them with EVOO and salt and pepper.

 

Dark Chocolate– You’re welcome.  Great for reducing blood pressure and loaded with antioxidants. I have a piece after dinner, add some to my smoothie bowls, and put bits of dark chocolate in my oatmeal in the mornings.

 

Avocados– I eat an avocado almost every day. Loaded with healthy fats, fiber, and folate…it’s a superfood powerhouse.  Make guacamole (duh), avocado toast, or just add a little pink salt and eat the delicious meat straight from it’s own jacket.

 

 

Salmon– Right, we all know salmon is soooo good for us.  So eat more of it.  Wild caught is best and loaded with Omega 3s which we want and need.  Grill it, steam it, eat it raw at a great sushi place, whatever.  Up your intake of salmon ASAP.

 

 

For the complete list of the ten healthiest foods on the planet, click here and follow Fitness Magazine on instagram for more inspiration!

xo,

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Workout Slump

workout slump
So, here we are coming up on the end of summer.  It’s been beautiful, mild, busy and fun!  I hope yours has been as well.  You know what’s not so breezy and beautiful?  My current workout slump.  I LOVE MY GYM in town, it’s the best.  I try to take a class a day.  The only problem is me!  I am going through a summer slump.  I tried to shake things up yesterday morning with a nice (horrifying) run around my neighborhood.  About a half mile in I truly considered calling a cab (sort of).  I know I know, this tells me I need to have that nice run about every other day (especially to prepare for my four miler at the end of September!).  I have to go now and get ready for my TRX class at noon.  What do you do to stay motivated and out of a workout slump?  HELP!

PS I LOVE this shirt on http://www.lookhuman.com.  It’s so true right?!
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