It's funny how turning 44 can change a person's perspective. Suddenly, I am looking back on my life and reminiscing about the experiences that led me to where I am now.
As a kid, I was raised in the San Fernando Valley, a suburb of Los Angeles. Back in the 1970's, it was decided that local school kids would be bused to other neighborhoods. My parents had two choices. Either move, or register me in the school district where my dad worked as an art teacher. That started an 11 year adventure of attending school 30 minutes away from my home.
At 2:30 p.m. the bell rang and I spent many days' waiting until my dad came to pick me up, about an hour after school. Like many school teachers, his passion was his students and their success. Once we returned home, he was tired, grabbed a beer and napped on the couch.
I had two coping mechanisms. First God, and the knowledge that I was a child of a loving Heavenly Father, and the second to practice my athletic ability. I tried out for every sport.
By the end of high school, I had played 5 different sports at the varsity level. That seems impressive to some, but to me, it was the only reason to attend school. I was an average student, but athletics gave me the community that I needed.
And now as an adult, I feel the same.
I coach girls athletics to help them feel the same community that I needed. Team inclusion is the most important aspect of my coaching. In fact, chemistry among players, and helping them play together is the foundation of how I coach. It's also the key to surviving the human experience. The relationships that we have with each other.
The great part of Beachbody fitness is that they have researched based solutions to fitness, and they have made these solutions available to everyone (not just the elite who can pay for a trainer). But the difficult part, is connecting with you.
I am now on a new social network site called Periscope (Tiffhanderson). I invite you to find me there. You can see me without make up and in a live setting where I actually work out and I can answer questions spontaneously, and live.
To make a periscope appointment with me, just reply and we'll set it up.
Enjoy the last wonderful moments of summer!
God Bless you!
I just returned from Agoura, CA where I am taking public speaking classes
with a private coach. I had to give a 2 minute presentation.
I spoke about my son, Luke, who when he was little was diagnosed on the
Autistic Spectrum. It wasn't until middle school when he started to lift
weights that he began to eliminate some of the behaviors that I was
noticing and were diagnosed as autistic. He had a head tic where he looks at the ceiling and scans the line between the wall and the ceiling
, as well as being
Couple with that the fact that I work for a senior center in Santa Clara,
CA. My job is to help 50+ year old folks understand how to use the fitness
room. My class has a person with dementia, and another person recovering
from a stroke.
The result . . . . by teaching strength training (which builds muscle mass,
and bone density) we are also connecting the neurons and building the
brain. This is why I coach. I've never felt a calling more important than
helping people live out their lives with all of their sensibilities.
That 's changed the way I look at my "Beachbody" business a lot. Yes, I
drink Shakeology regularly, and yes, I am doing P90X even after all of
these years, but I really have found a higher calling in the connection
between the brain and building muscle.
I hope that you have found a program to "build your brain" with fitness! If
you are on the fence, a club account will get you Insanity, P90X and Body
Beast streamed to your laptop.
Shakeology is easily the most nutrient dense shake around, that tastes the
best. I too, have been through the "Green" smoothie phase. I can make a
very tasty spinach smoothie. But, noting compares to my vegan tropical -
mango smoothie. Its better than Jamba Juice!
I am here for you if you need my assistance. I am happy to help you upgrade
your account to club for streaming
or purchase Shakeology. Otherwise, I am at the senior
center building brains, or coaching volleyball!
Nutrition by Color by Tiffany Anderson
After having my second child, I was a young mom who needed some “me” time, and decided to go back to work as a preschool teacher. My teaching including leading a circle time instructing other moms on how to help their children with small hand coordination tasks such as picking up beans, and stringing macaroni and, . . . learning perception using stacking cups. Preschool stacking cups come in cylinders or squares and range in colors. The child must place a cup barely smaller than the original into the larger cup until all of the cups are sitting cozily inside.
Fast forward 12 years and now my children are teenagers, and I am still teaching perception, with stacking cups. The only difference is that now, the perception I teach pertains to food. I teach grown-ups portion control using the same tool that was used in preschool; stacking cups. I wish that I could take credit for this idea, but I must give credit where it’s due and that’s to lady Bodybuilder Autumn Calabrese. She created system colored portion control system that Montel Williams is now highly recommending on his daily television show.
Most folks are aware that the body needs a well balanced diet. Meaning we all need fruits, vegetables, fats, carbohydrates, proteins and water. The question is, how much? The stacking cups provide a person with the size of food portions. Each color represents a piece of the nutritional equation. Thats where the stackable containers take the guessing away. No tallying points or measuring ounces on a scale, or counting calories. Just measure the food in your colored cup and your preplanning has begun.
Green cup: vegetables such as carrots, celery, kale, spinach, cauliflower, snow peas, cabbage
Purple cup: fruit including all berries, apple, cantaloupe, grapefruit, kiwi, mango, peach
Red cup: protein including lean meat, tempeh, tofu, eggs
Yellow: Starch including brown rice, beans, lentils, corn, 1 slice wheat bread, English muffin, pita
Blue: Good fats including nuts, avocado, hummus, cheddar, feta, Provolone cheese
Orange: seeds, oil, olives
Teaspoon: oil, chocolate chips
Now, the question becomes how many portions of each food type.
The number of portions depend on a persons’ life style including activity level. The equation for maintaining weight is your weight in pounds X 11. If a person does activity, then we add more energy (calories) to the equation. Let’s add 400 calories. Weight X 11 + 400 = calories needed to maintain weight. If a person needs to lose some weight, then we subtract 500 calories.
Here is an example.
Let’s pretend that I am 160 pounds.
160 X 11 = 1760 = calories needed to maintain current weight WITHOUT exercise each day
1760 + 400 = 2160 = calories to maintain current weight WITH exercise each day
2160 - 500 = 1,660 = calories to lose one pound a week
And here is the magic portion control grid. Find the calories necessary for you to obtain your goal on the left, and the portions by color in each column.
The portion control measurement is listed under each color. However, if you like the convenience of color, the colored cups can be purchased at coachtiffanyanderson.com
Whether you decide to eat vegan, vegetarian, flexitarian, Atkins, Bulletproof or Southbeach, everyone still needs a system to understand how many portions and what recommended portion size is.
Whether its working with preschool students or grown-ups, its the same. Portion control is about perception. Its monitoring and regulating how much food we need to sustain our daily activities. Preschool children are lucky. They have doting grown-ups to parse out food in small increments. We grown-ups now need to do the same for ourselves. It takes back planning every meal that we eat.
In elementary school, physical education and recess were my favorite subjects. On the playground, there was an old fashion rope climb with a bell at the top, and a human hamster wheel where I could grip and tread. Next to the human hamster wheel were horizontal metal bars where I hung from my knees and did “cherry drops” and across the way, metal rings from which I practiced swinging form ring to ring. In short, all activities that helped to build core and balance.
As a Personal Trainer for the Senior Center in Santa Clara, CA, I address the same issue of balance for my clients. Since we don’t have an elementary school playground, we use tools available in our fitness center. I help my clients maintain and rebuild their balance using three tools that will also help you.
The first tool is called a Bosu. The Bosu looks like a stability ball cut in half and mounted to a base. The science behind the Bosu is proprioception or “the ability to sense stimuli arising within the body regarding position, motion, and equilibrium, according to HealthNet.com.” I position clients’ in front of a hand rail. The client then steps onto the Bosu, first with the right leg leading for 10 repetitions, and the second with the left. I then have my client step onto the Bosu from the right side or laterally for 10 repetitions and then from the left 10 repetitions.
The next tool I use is a weighted bar. This tool is not for resistance, but held vertically, with the bottom touching the floor.
The client holds the weighted bar with two hands, vertically, and completes 10 sumo squats. Then, the client holds the stick with one hand (like a person would hold a walking stick), while placing the opposing leg into a back lunge for 10 repetitions. We repeat this with the opposing leg. And finally, 10 heel ups while holding the weighted bar. This is an example of a of leg workout that strengthens the knees, the hips and the ankles.
The last tool I use is a stability ball. Stability ball exercises play the dual roll of strengthening the abdominal muscles and balance. To accomplish this, hold the stability ball in your hands, and twist and pivot for 10 seconds. The twist helps the core, while the pivoting is the balance practice.
In short, balance can be improved by practicing step ups onto the Bosu, squats, lunges, and heel ups while holding a weighted bar vertically, and the twist and pivot while holding a stability ball. By using different tools in the fitness room you will rebuild muscles and strengthen joints needed for balance.
by Tiffany Anderson, NASM certified Personal Trainer
Oh my goodness! This is amazing!
As a Personal Trainer and Fitness Coach, I am always looking for ways to help my clients figure out their portions. The saying, "abs are made in the kitchen" is absolutely true. Beachbody released a program called the 21 Day Fix last year, and the gem in the program were these. Colored portion containers. There is no calorie counting, or weighing or points. You figure out how to fill the colored portion control boxes and WHAMMY, weight loss is inevitable. I teach a slew of clients including both the young and the old! I am jumping for joy with excitement over this simple tool!
So, you may be wondering what happened to me after the last blog entry!
Well, I finished my 21 Days with the 21 Day Fix and lost 11 pounds. Now, let's put that into perspective. I was 140 to start. For a person who is 5 foot 3 inches, that's statistically overweight. So, you can only imagine my glee when I dropped to 129! Suddenly the world was at my fingertips! If I could learn how to eat to drop 11, surely I could keep going and drop more.
And that is just it. Getting lean, or losing fat weight is a lot about a frame of mind. Those who know how to drop weight, such as body builders gain and drop all the time. In fact, its more like a game to them.
So why couldn't the general public learn the same tools that body builders use. The fact is . . . they can. And the 21 Day Fix does exactly that. Without measuring spoons or cups or a scale, the 21 Day Fix uses colored boxes to teach portion control! Eureka. No numbers! Its simple! So simple that it can be done for more than 21 Days . . . .if you are determined. It can be a lifelong eating plan.
Since the portion system is so easy, I know recommend this nutrition & workout system before all else. What I am saying? Well, I teach both P90X and Insanity group fitness. And, I know from experience that people don't like to weigh food, count ounces or calories. But . . . . they will put food into a colored box. I recommend the 21 Day Fix as THE nutrition plan to learn to then conquer all else! Learn how the body works, and then work on the body.
And what about the body. Well, very quickly a person will know what types of food they need to eat more of (veg and protein), and what foods they are addicted to (sugar and fat).
I have had two clients purchase the 21 Day Fix for their adolescent children! Yes, finally a system that even the kids can do!
Just recently I started a "21 Day Fix" challenge that coincides with my "FREE" challenge for the month. Since I am a P90X and Insanity certified instructor, I decided to concentrate on the nutrition part of the 21 Day Fix. As you can see, the program comes with portion control colored boxes. Depending on your goal, you calculate with program of colored boxes will help you lose weight.
So, there I am, in the lowest caloric system. I did my calculations twice to know if it could be true. I would need to wean down to between 1,100 and 1,400 calories to make my goal.
Thank goodness for Shakeology! AHHH! The 21 Day Fix nutrition is written by a body builder and, wouldn't you know it, I get 4 portions of protein, and 1 starch!
Since Shakeology has 16-18 grams of protein, it counts as a "protein." Glory Hallelujah. I can have a Fruit with vanilla, greenberry or strawberry Shakeology for breakfast, and a chocolate Shakeology for my after dinner dessert! I am saved! I am so very glad for Shakeology!
And I am not alone, my client Shannon emailed me her experience with the shake, "I have been consistent with my Shakeology since I started P90X3. I love the Vanilla because there are so many options. I mix it with choc soy milk - poof, choc shake. With oj, tastes like an orange Julius!! Love it with almond milk and berries too. "
Shakeology costs about $4.50 a serving, and is every bit worth it. For $130 for 30 servings, I have the convenience of eating organic and healthy. Its low calorie, high dense nutrition! And . . . . how are my 21 Day Fix results? The first day I lost 3 pounds, the second down another pound. After 6 days, I am down 6 pounds! And at 5 foot 3 inches, every pound matters! Thank you Shakology!
If you are serious about ordering Shakeology, and would like a sample before ordering, email me at email@example.com.
Good Morning P90X-ers!
I am sure excited about this class. I wanted to tell you a little about me and P90X.
I am the mother of 3 sons aged 11, 13, and 15! They are my pride and joy. I love to hear them laugh!
As a young person, I had a huge interested in team sports. I played soccer and softball from the ages of 6 and 7 years old and added basketball, volleyball and swimming when I reached high school age. I also like to sing. Other hobbies include cross stitch and I plan to start knitting soon.
It became evident that my full-time teaching position as a physical
education teacher was taking a toll on my life as a mother. It was during that time that I began a 12 DVD workout called P90X. I didn't have a lot of time, but I wanted to give it a try! I started to do just 30 minutes a day on the calendar that accompanies P90X and I began to see results immediately. And . . . I remember my first week very well. I was sore . . . very sore!
My elementary students started to notice my results! So, I started to implement P90X Plyometrics and KenpoX into my daily P.E. regimen with my students. I realized that i could help other P.E. teachers, and I decided to
join a marketing team for the company that produces P90X (Beachbody), and come home.
Since then, I became P90X certified and started to teach adults what I had learned. I currently teach 10 sessions a quarter which includes 2 sessions at a corporate building in Santa Clara.
Teaching adults this amazing workout series is a joy and pleasure. The Adult Community Education at Fremont is absolutely stellar and continues to accommodate the different needs of this workout series. They have installed bands for our pull-up bars, a weight rack and mirrors! And, little by little the ACE fitness studio is shaping up.
It's you and I that provide the spirit to the workouts. Tony Horton is a very nonthreatening personality on DVD. In our live classes, I strive to provide the same nonthreatening feel to our live and virtual classes. You will find that
I am very human. . . . especially at 6 a.m. in the morning. I am sometimes swift and quick, and other days searching for my cue cards. If you will just show up, little by little, you will see change. It comes with the P90X territory.
I am thrilled to see you and how your body is going to transform. And . . . by the way, all of my students have not seen results. Everyone sees results! Sometimes its weight loss/gain, inches lost, improved muscle tone, changed weight distribution over the body or improved self esteem and improved confidence. If there is one thing that I have realized, its keeping a journal of change is critical . .. (as mentioned)! Take those pictures!
*Virtual Class: Get your DVD ready. Tomorrow is Chest and Back. Decide when
and where you will workout!
* Live Class: Take your measurements including weight, write down and bring
P90X Certified Personal Trainer
P90X Live and Virtual Group
Instructor: Fremont Union School District ACE
I am so excited! Yipppeeee! Here we go!
It's P90X time . . . and this is the moment when you will document your
body as of today, and say good bye to any goop hiding on it!
This is the moment of clarity when we snap a picture in time to remember
where it all begin. Jan. 19, 2013. Bikini body, here we come . . . . (or board
shorts body, or Capri body or whatever you wear in the spring)!
I am on the marketing team for P90X's parent company, Beachbody.
That status gives me access to Beachbody trainer tips, and the Tony Horton trainer tips. The video linked tips will take 5 - 10 seconds to load, and in some places feel a little "salesly." The "salesly" part just comes with the territory of using Beachbody created stuff. I review every tip that is posted and do my best to choose links with appropriate content. And so . . . with that stated:
View and take the content from the video. These photos are for you. Don't be concerned with posting to a Beachbody account (as mentioned in the video), unless you have an account and feel comfortable doing so.
Here is a link to help you with your before pictures:
On the first day of our live class, we will be completing the fitness evaluation. Part of the fitness evaluation is taking measurements. Watching this link will help you know what to expect and how to take your measurements
whether at home or in class. BTW: I won't be measuring with a fat calipher . . . . they are a little intimidating and not very accurate.
* Take your before pictures
* Take your measurements.
* Hug someone you love!
Live class participants do not need a copy of the P90X DVD's (unless you are trying to supplement at home). We do everything live.
Virtual class participants need a copy of the P90X DVD's for their at
My name is Tiffany Anderson and I am thrilled to welcome both new P90X-ers
and returning P90X-ers to our Quarter 3 P90X classes!
Tonight, I am sending a personal video that I have prepared for you!
Which brings me to some exciting news. We are starting virtual classes that coincide with the live classes. Everyday, I will be sending a tip by email. Our virtual students need to reply, "I brought it," or "I finished" in the subject bar of their email After finishing their workout! Don't forget!
P90X is not only a full-body strength training and fitness class, but also a class on nutrition. I recommend Shakeology for all participants as the nutrition meal supplement tool. Live class participants will receive short lessons on the 3 phases of P90X nutrition in class. I will do my best to video those short lessons for the virtual
And finally, attached is the workout schedule for both the live and the virtual P90X-ers!
When you join a P90X class, you have joined our P90X family. Although each of us is at our own personal
fitness level, you will find that as we sweat together, we also grow together. The class motto is "do your best and forget the rest." and we "bring it" to every workout. Every fitness level is welcome, and we modify to fit the needs of both our newest, and most the experienced athletes. Don't worry what you look like, just get to the workout!
* watch YouTube Video
* take a look at your scheduled workouts