Brian (0s):
All right. Welcome to the Get Lean, Eat Clean podcast. My name is Brian Gryn, and I've Tiffany Owen on Welcome to the show.
Tiffany (6s):
Hi, Brian. I am so excited to finally be here.
Brian (10s):
Great to have you here. Coming from Texas.
Tiffany (13s):
Yeah. Yeah. Texas. I love it. Great state
Brian (17s):
Getting hot. Is it getting hot there? It
Tiffany (19s):
Is, it is. I love to run bleachers and it's definitely different now with hot, you know, being hot and humid than when it's a little bit cooler. Of course.
Brian (31s):
Isn't it amazing how much more difficult, just a little bit of a rise in temperature Yeah. Can affect your workouts. Actually, this reminds me, I had a guest on, oh, I forget his name was a little while ago, a year or two ago, where he came out with a simple invention where you can actually cool yourself just like this, like bar that you put on like certain areas of your skin to cool yourself down during the workout. And they, there's some research behind it showing that it can actually, your output can be much better once you cool your body temperature down. And it's, it's interesting.
Tiffany (1m 3s):
That's worth looking into because I tend to go, I do about three hours, so I almost like run a half marathon on bleachers. I, I get like eight to nine miles. So finding what can I do to at that hour and a half mark to keep me going,
Brian (1m 19s):
Oh my God. Past,
Tiffany (1m 20s):
Past that. So I've, you know, I've done more electrolytes, I've done, you know, packets of honey, so that might be something I need to look into.
Brian (1m 28s):
I will get you the name of and, and the number of that episode of, yeah. That's so many. They sometimes lose track, but yeah. Wow. So, well, before we get into, I'm curious to hear about your workouts, but yeah, health, fitness, life coach, I know you talk a lot about like your, your mentality and, and nutrition and things like that. When did you start getting into all things health and wellness? Yeah,
Tiffany (1m 52s):
So before we jump into that, I wanna first say thank you for putting out the content that you put out. It's a mission and it's a lot of hard work. Doing a podcast is a lot of hard, hard work. So I want to remind your listeners to subscribe to Brian's channel station podcasts, all the things, and leave a five star review and share, because that's how we get, we get to reach more people. So that's super, super important. So do that in the beginning. Appreciate that. So you don't forget. It's very, what you do is hard work.
Brian (2m 26s):
I appreciate that. I, I really ask for any of that, but, you know, sometimes people need a little bit of a push, so I appreciate
Tiffany (2m 32s):
That. Yeah, I'll do it for you. Yes, y'all do it. Yeah. Like, and subscribe. So how did I get started? I got, so I think we're gonna take a little bit of like a, if I can share on a, on a deeper level where and how I got started. I've been a certified personal trainer for 23 years, and I'm really good at what I do. But the mindset piece, I started a couple years ago, three years ago, I tried to kill myself for the fourth time and I hit my, what I like to call my final rock bottom. And I write about it in my book, wounded to Warrior.
Tiffany (3m 14s):
That is what really propelled me in wanting to take this mission more seriously with transforming your mind and then your body will follow. And I want to empower as many people as possible to become radically transformed into the person they were created to be. Not just body, but mind and spirit too. I think all three are important. Hmm. So that's, that bottom led me into developing the blueprint or the model that saved my life now that I'm sharing with others.
Brian (3m 51s):
Oh, thank you for sharing that. And who, who's, who's your ideal client? Like who, what do you mainly work with? What type of people do
Tiffany (4m 1s):
You work with? So, I know most of your listeners are men, but I work with men and women, but for the men listening, I want you to really lean in because what I share with you, maybe you can share with a woman that you love in your life. My ideal client, I have my youngest client's 24. My oldest is 76, mostly women, pre and postmenopausal. That's a big thing right now. I really love working with women, 40 plus, especially women in their fifties, because it's so awesome to see them want to finally take care of themselves.
Tiffany (4m 43s):
And there's a vicious cycle of self-sabotage and a victim mindset with a lot of women. And, and I was one of those. So I'm speaking from experience and they want to change, they want to stick with the diet, stick with the workout, but they really don't know how they can listen and, and consume all the information, but they can't figure out why they keep starting over every Monday. Does that make sense?
Brian (5m 18s):
Yeah, no, I mean, it's something that we've talked about, not a ton on the podcast, but mindset. One of the things in like my program is we talk about, like right off the bat, creating clarity around like sort of your why and, and like, 'cause that's what drives you because you have these plateaus and you have these moments where you might get stuck and That's right. The beauty of having a coach too, to help you get through those moments. So getting into mindset, like what would you say some of the big principles are to, to help people sort of take that next step or overcome a plateau?
Tiffany (5m 52s):
Yeah, you, you kind of went fast over that. That's the benefit of hiring a coach, But it is, I've hired a coach for everything, even when I thought I could not invest in one or afford to invest in one. Yeah. There's so much value. Marriage coaches, financial coaches. I hired a coach to help me write my book. I think everyone needs a good coach. So that's important for people to lean in on keeping the promises that we make to ourselves. So whether you're a man or a woman listening, the reason why you maybe are not being able to follow through with your goals or, or you're not getting where you want to be, could possibly be a lack of integrity with yourself.
Tiffany (6m 40s):
So that means we don't keep the promises that we make to ourselves. We have integrity with everyone else, and we're putting everyone else first, whether it's your spouse or your children, and our commitments to ourselves go on the back burner. And that's a lack of integrity. So the biggest thing that I want to, well then leads to a lack of self-worth. So if I'm telling myself I'm going to eat healthier, I'm gonna get my workout in, I'm gonna do my morning routine and wake up, I, I wake up at four. That's a little extreme, but like wake up at six and do a meditation. You're real big on morning routines. I am too successful.
Tiffany (7m 19s):
People get up early, but it's not like you go from sleeping in one day to getting up at four the next, it's a process. And keeping small promises that you make to yourself, you can build on that. You build integrity and you build self-worth and you build confidence, then it gets a little bit easier to start habit stacking.
Brian (7m 41s):
Yeah, I mean I, we talk about a little bit, I like, especially starting out like just having small wins, just building momentum. I think that's so key starting out. I think trying to do too much too early and too fast is when people just end up quitting.
Tiffany (7m 56s):
Yeah. One of the biggest parts of my program, it's funny that you said that. I just released an app that is called Win the Day. Cool. That's one of the very first things I start with my people. So what we focus on grows, if we're looking for it, we will find it. So if you are looking for wins, you will find them. Right? One of the very first things I will have a client do is the day they start with me, you're gonna share three wins that you got for the day and three wins that you plan on getting tomorrow. And the smaller the better. So I have a feeling a lot of your listeners are probably high achievers and perfectionist type A because people in fitness and health normally are, and we have a problem celebrating the small wins.
Tiffany (8m 42s):
And then it's, we hit our goal and the goal post moves and nothing's ever good enough. That's been my experience. Like you could tell me I won a million dollars and I'd be like, oh, okay, well taxes and how do I get more And what do I do next? And I wouldn't even celebrate, right? So in, in my app that's available to everyone that has Apple, you actually log I, yeah. You log your wins and the smaller the better. And then setting your intentions for the day tomorrow, you're more likely to get them. I actually got this concept from the book called Gap in the Gain by Dan Sullivan and Ben Hardy, I don't know if you're familiar with it, but life changing.
Tiffany (9m 28s):
So I've been doing this five years consistently, and Now I find a win in everything I do. So if it's a bad situation or something that happens to me that I don't like, I can say, what did this make possible And what did I learn? And then it's a win. So you
Brian (9m 53s):
I like that. Yeah. I'll check that app out. Win win the day.
Tiffany (9m 57s):
It's to fitness. Win the day.
Brian (9m 59s):
Fitness win the day. Yeah. Very cool. And you wrote your book Wounded to Warrior. That was in 2023 came out it looks like end of 2023. Yeah. Yep.
Tiffany (10m 8s):
About a year and a half now.
Brian (10m 9s):
That's great. Yeah.
Tiffany (10m 10s):
Yeah. Yeah. So basically what that is, and if you're watching on YouTube, this is,
Brian (10m 16s):
Oh, there you go.
Tiffany (10m 17s):
Yeah. It's on Amazon in Barnes and Noble and Walmart. I wrote the book to not only heal and, and share my testimony, but share the mindset tools of how I overcame a victim mindset. Life happens to me basically. And I shifted to, life happens for me and how to overcome the vicious cycle of self-sabotage, which if you're listening, you probably have self-sabotage once or twice in your life. Mm. Or it's a cycle and you just can't figure out how to stop it. But that's where we can really tap into rewiring our brain.
Tiffany (10m 58s):
I truly believe in that, that there's power in that.
Brian (11m 1s):
Yeah. You know, self-sabotage is something that I think ha well, I don't think it happens like subconsciously. Right. You don't even realize you're doing it. And I, I think about a lot of things when it comes to like sport. 'cause I'm a, I like golf and things like that, like, and I see it all the time with golf, with myself and others, where you get, maybe you get to a certain point and it's like trying to get over that hump. And, you know, you see a lot of times with golfers, maybe they're gonna shoot a, a lo a low score and they're not used to that and they sort of wanna get back to what's comfortable, which is not that low. Right? Yeah. They get uncomfortable. And so I think they, yeah, it's like when you get uncomfortable, you gotta sort of embrace that a little bit, right?
Brian (11m 43s):
And that help you get through those moments where you're sort of not used to and, and easier said than done. But self-sabotage I think can happen in any, any type of level and any, like sport or, or just like your own health and fitness journey as well.
Tiffany (11m 59s):
Yeah. Life in general. Growth happens on the other side of our comfort zone, right? So if we can look at painful situations as growth opportunities, like for me, when I hit my final bottom is what I like to call it, because there was a lot leading up to that with, with trauma, addiction, mental health struggles, lots of stuff. But I took that opportunity to turn my pain into my purpose. And, and Now I look at the obstacle as the way, and, and also we're most qualified to help the person that we used to be.
Tiffany (12m 46s):
So that could have been very devastating and I could have lost everything. But instead, because I was doing so much mindset work before this happened, I was able to use some of those tools to really look at this as an opportunity for growth. And, and life happens for me and not to me. And to truly take personal responsibility, which I, I feel like your listeners can relate to this. We have to take personal responsibility for every area of our life. Every what we put in our mouth, what we do with our bodies, the decisions we're making, what we're listening to, everything.
Tiffany (13m 27s):
And there's so much and, and things that happened to me as far as sexual abuse, things like that. Taking, I took personal responsibility in every part of that. And that gives me power and then I can overcome.
Brian (13m 42s):
Yeah. No, that's a great point. I mean, I coach high school golf, so I'm like with the, the youngsters. We don't have kids ourselves, but like, I think that's so key. I mean, any sport in life in general, right? Like taking personal responsibility and you have four kids, I mean, you look great, you're 44, right? How do you sort of address that mindset when it comes to your kids? 'cause I think that's, it's just so important, such a great value to have growing up.
Tiffany (14m 11s):
Yeah, that's a great question. First, I believe everything is caught not taught. 100%. It's caught not taught. My oldest is 23. I've got an 18-year-old who is about to, he, he was a tennis player, but he just graduated salutatorian of a class of 600 children, kids. He's going to UT Austin. And then I have twin, twin boys that are 13. And I can't say that we've ever just sat down and had a conversation about mindset, but they've witnessed me and their dad do so much personal development.
Tiffany (14m 55s):
And then listening to podcasts like yours with my children in the car, they've picked up on it because what was so cool when my son gave his speech for, to be a salu, his salutorian speech a couple weeks ago, he talked about mindset stuff that I have never talked about with him. And it was a moment of, oh my gosh, what I'm doing is working. 'cause we don't have, you know, just chats. But they've seen me overcome. They listen to what I'm listening to. I live my life out loud. They get to see me help people. They get to see me be congruent with consistency in my workouts, my recovery from addiction.
Tiffany (15m 43s):
I've been sober for three years from alcohol success with helping people donated my liver to a stranger with cancer. These are extreme things, but they've got to see that. And I, they're, they're amazing because of that. And it didn't take me telling them, it took me showing them.
Brian (16m 3s):
Yeah. Just leading by example and yeah. It's so, so important. And I'm, I'm curious, you said in the beginning of your show your, your workout up the steps, that's, how did you come up with that? Like, you, so you, you yeah. You run steps and, and you do, like you said, a five mile how many miles up?
Tiffany (16m 25s):
Eight to 10. Oh
Brian (16m 26s):
My God.
Tiffany (16m 28s):
I know. I, like, if you work with me, I do not ask you to run bleach or work out three hours. Oh.
Brian (16m 35s):
So how do you fuel yourself for that? Yeah. And like get your body ready. I mean, I know being in your forties and myself included, like, you know, there has to be a little bit of an adjustment as we age as far as our workouts and recovery. How do you, how do you navigate that?
Tiffany (16m 49s):
So like you and probably a lot of your listeners, I've been in the fitness world for a long time,
Brian (16m 55s):
Right.
Tiffany (16m 56s):
But it's also easy to get in a rut and start where we stop pushing our limits, our limits. So one of the, I don't like to do, or I am not into bodybuilding shows or anything like that. I could be, but I'm not, and I don't do a lot of races. So I personally challenge myself by increasing my capacity with training. And I, and I measure this with calories burned time. You know, I use my, my watch. I've got, you know, glucose monitor, I've got all the things to collect data first to make sure I'm, I, I am being safe about it, bleacher running.
Tiffany (17m 42s):
I'd rather do that than trail run or so. But I didn't start out that way when I first started, probably over a decade ago, it, I maybe did 30 minutes and then I was like, let me start counting this in miles. And so I started with four miles and then I made the goal of, okay, I'm gonna do one more mile, like the power of one more compounding, right? I'm gonna do one more. And it was hard every time. And then I would make yearly goals. Well, this next year, seven miles is going to be my new normal. Now this takes me, my miles are about 16 to 19 minute miles.
Tiffany (18m 30s):
I start out pretty fast, but I slow down halfway through and I fuel my body at the 90 minute mark, which I'm about four miles in. I use, I'm very big into electrolytes. I don't do anything super high in sodium unless I am in the middle of training. So when you did your interview with Dr. Anthony, he had mentioned that element. I don't recommend that to someone who's just average training. It is definitely for athletic performance. So I will do something like that, or I bring a good protein bar that's low in calories to keep my blood sugar stable that I'll do at the halfway point.
Tiffany (19m 18s):
Or I'll do a packet of honey, like a good organic honey. And that carries me through the next half. Now I'll do that a couple days a week. And then on the other days I do two days of full body weight training. And after that I'll do about an hour or a little bit more of cardio. This is where I'm at in my training. My body is used to it. I love it. This is like my midday break. It's very therapeutic for me mentally. It's when I listen to podcasts and do all. So I train long because I love it and I love to challenge my body. And that's where I'm at.
Tiffany (20m 0s):
I don't recommend that for someone who just joins me. It's not necessary, but it's where I'm at. And then the other two days I'll do arm workout and then cardio where stairs with a weighted vest. I, I wear a 20 pound vest and just do the stairs at the gym. That's just where I'm at. But I have to be very intentional about how I'm fueling my body and hydrating for sure.
Brian (20m 26s):
Yeah. So couple days of lifting full body, right?
Tiffany (20m 29s):
Two days of full body lifting, full, full body. And then two days of just an arm routine with abs and cardio. And then two days of long cardio, which is normally running bleachers. Hmm.
Brian (20m 43s):
That's great. Yeah.
Tiffany (20m 44s):
Yeah. That's
Brian (20m 45s):
A lot. Running bleachers for three hours. Gosh, sounds
Tiffany (20m 49s):
Fun. It takes special, kind of crazy to do that. But I mean, I went from, you know, I ha I have also to harness in that addictive personality and, and extremes, right? So I need to use my powers for good, right? So a lot of us people who are intense, extreme exercise people, there may have been like a tendency to have an addiction problem. I see that a lot where you go from one. So I'd rather do that than turn to sugar. Right? Lesser of two evils. But you do have to be careful. And I'm very intentional with my circadian rhythm. I do the same thing at the same time every day.
Tiffany (21m 30s):
My supplementation, my hydration, it's a full-time job. Mm.
Brian (21m 34s):
Yeah. And how do you go about like, just recovery? Is it just focusing on quality sleep and things like that and, and Yeah. And recovery when it comes to eating as well. Yep.
Tiffany (21m 46s):
I, I do implement a 24 hour fast one day a week, normally on Mondays. So I kind of go a little bit back and forth with that. I still log everything I eat to make sure I'm getting enough protein and carbs, because when I don't, I will crash by Thursday or Friday. Right. And I can tell. So I'm still kind of working that out. I go to bed at probably seven 30 to eight every single night. I turn my phone off an hour before I go to bed, no matter what. I stop working. I have clients in the UK all over the United States and Canada.
Tiffany (22m 29s):
And so to give up control and ego, I had to learn that they don't need me. I want to empower them, right? So I can put my phone down and answer them in 24 hours if needed. So that was a struggle. So shutting down, keeping my room cold. You mentioned that 66, 67 degrees. I do got a solid morning routine. I do the same thing at the same time every day. I take medication at the same time I take vitamins at the same time I supplement with NAD and glutathione and, and I do peptides.
Brian (23m 10s):
Hmm. And well going, getting, going to bed around seven 30 now. Now, Now I know why you wake up at four, you know? Yeah,
Tiffany (23m 17s):
Right. Yeah. Yeah. I mean, and it's like, I, I, that's a non-negotiable. I have a lot of non-negotiables and I think if you're truly wanting to be the best version of you, you have to have non-negotiables in place and boundaries. Yeah.
Brian (23m 33s):
Yeah. No, I think like the, a consistent time that you're going to sleep and getting up is like, so key
Tiffany (23m 39s):
Game changer. Hey
Brian (23m 40s):
Everyone, quick interruption here. If you are looking to gain energy, lose inches around your waist and build strength, well look no further than my book. The Step Ladder System, six Steps to Lifelong Health and Vitality. What you get with the book is my full step-by-step plan and blueprint that I've worked with all my clients with packed into one book. With part one, you're gonna lay the foundation, tackle any common challenges that might come in your way. Part two is my six pillar blueprint, how to set you yourself up with a solid plan and know exactly what to do when life throws any curve balls. And lastly, step three are learning to implementation a plan for getting results over the next weeks and beyond.
Brian (24m 23s):
So there you have it. I'll leave a link in the show notes for my stepladder system book now back to the podcast.
Tiffany (24m 31s):
Absolutely.
Brian (24m 31s):
And you mentioned, I know you, we were gonna touch a little bit on alcohol and like how do you go about maybe if you, of a client who who does use alcohol is just like a way to relax a few nights a week or, you know, whatever, like Yeah. How do you go about navigating that with that?
Tiffany (24m 48s):
Yeah, so I don't think, first, I don't think people realize how much just one drink a week can sabotage all the hard work that you're doing. Whether you have a problem like I did or you don't, alcohol is toxic and it, it really will undo all of like the supplements that I take. So here, for example, three years ago I, I was supplementing with peptides and the NAD and the glutathione and I felt a little better, but I didn't realize how much the alcohol was impacting the results of, of those working for me.
Tiffany (25m 30s):
Because when I eliminated alcohol three years ago, it was like adding fuel to the fire. And now those supplements aren't trying to remove the toxin of the alcohol outta my body. They can actually do what they're supposed to do because they're not fighting. And that could be sugar too. They're not fighting the toxins in your body. So if a client comes to me and I challenge them to be open to everything and attached to nothing. So first it's a mindset thing, taking responsibility. What does your current reality look like now?
Tiffany (26m 10s):
Like you might be in denial and thinking, oh, well I just have one drink a day. You know, one drink a day is okay and, and maybe, maybe it is for you. I don't think it is because I haven't seen anything good come out of it as far as people, especially women when they're on a health journey, it will undo everything that they're trying to do. And then they get frustrated and they feel defeated. They could do my workout and then, you know, have a couple glasses of wine that just canceled out the calories you burned in the workout And you don't realize it. So challenging them to be open to everything and attached to nothing. And implementing delay, delete, delegate system.
Tiffany (26m 56s):
So what are you willing short term to delete from your life? That could be alcohol or sugar or people, places, you know, the list goes on, what can we press pause on? It's a lot of times I just influence to press pause. Could you just not drink for this week and just see how you feel and if you have a problem doing that, we might need to address a bigger problem. Because if it's not a problem, it shouldn't be a problem to eliminate.
Brian (27m 33s):
Right?
Tiffany (27m 33s):
Right. So that's very telling in in that. And then also, I'm very big on James clear atomic habits. You have to replace a habit with a habit. Okay. We have to create an environment that supports our goals. 'cause willpower doesn't work. And now that I'm asking you to not have that glass of wine at the end of the day, what can you do instead? We have to replace a habit with a habit.
Brian (28m 4s):
What, what, what recommendations would you tell someone maybe to replace? Yeah,
Tiffany (28m 9s):
That's a good question because I, if I can and I share my story because if I can do it, anybody can do it. I, I was truly addicted to alcohol and prescription pills for most of my life. And thank God I got to go to two treatment centers at different times. But I never thought that I would not ever drink because I was very high functioning. I still trained as hard, I was a six figure earner with my business. I was very successful and, and honestly I looked good. I look way better now. But I had fallen for, this is good, I'm good enough, right?
Tiffany (28m 49s):
Because I looked better than average.
Brian (28m 51s):
Right.
Tiffany (28m 52s):
So what do you do? I replaced alcohol in the beginning, which this was kind of surface level and I still do it with a mocktail, a healthy mocktail. There we go. And for me, 'cause I want something that's not water. Like what is that symbolic special drink? And I do mine every night at six 30. So I think time is key because time is a trigger. So when, what time of day are you being triggered to want that drink or even maybe the sugar or checking out with tv, whatever. So my mocktail has apple cider vinegar in it. I use some kind of like Topo Chico, bubbly LaCroix, some kind of bubbly zero calorie zero
Brian (29m 40s):
Like a sparkling water or something. Yeah.
Tiffany (29m 42s):
Yes. Without artificial sweeteners. And then a really good magnesium powder.
Brian (29m 48s):
Interesting.
Tiffany (29m 49s):
Yeah. I like the brand recess and pure, those two brands of magnesium or there's lots out there. But those two i I love and I drink it every night at six 30. Like I don't wake up with an alarm, I don't, I can tell what time of day it is by when my body craves these things. And that's, I think, ideal for people to get to. That's when you know, you've really created a good circadian rhythm. So that's one way I, for my women and, and men too. Magnesium, Epsom salt bath, that's a great way to relax, heal your body.
Tiffany (30m 32s):
Meditation. I do a lot of meditation and I do that with my clients too. But that drink, having something in hand, hand to mouth is, has been a game changer. So when I ask somebody to stop drinking alcohol, that's what I recommend to replace it with.
Brian (30m 49s):
So a little apple cider vinegar, sparkling water and a magnesium powder. Powder. Got
Tiffany (30m 55s):
It. Yep.
Brian (30m 56s):
Yeah. Great. Yeah. Yeah. I'm sure it's not easy probably for a lot of clients to overcome that, but like you said, just probably takes time and, And you know, just slowly implementing it over time they can, they can get outta that.
Tiffany (31m 11s):
Yeah. And, and the support of a coach and community, right. And accountability. Right. So I have a whole community where I've created, I have a whole team that helps me support my clients. I have what we call mindset mentors. I do small group zooms. We have a podcast for the week that we'll have them listen to something like your podcast. And that's the topic of conversation for the week. I do a lot of mindset challenges with them. We share wins with each other through my app. So I, I have a whole workbook that goes with my program for mindset and a meal plan. All the things and my workouts you can do at home or the gym.
Tiffany (31m 54s):
So that's really good when people are busy. And that's the number one excuse I hear is I don't have time.
Brian (32m 1s):
Yeah, no, I think like micro workouts too, like are great. I've talked about 'em before and I do a few myself, like back, gosh, during like the COVID time, I remember working with like the X three bar. I dunno if you're familiar with that. Yeah. Because I had Dr. Jake Han a couple times. He's an interesting guy. But yeah, the, the, the micro workouts like 20 minute, 30 minutes and just getting it done like, like I did one this morning and same type of thing. It's like, first of all it's better than nothing and second of all, sometimes you get even better results. Especially, you know, when we get up in our forties and fifties, I don't think we need to stress the body as much and we can still get, you know, good results.
Tiffany (32m 41s):
I agree completely. So go like my workout definitely extreme and just, that's just where I'm at in my journey. I and my body's used to it. Our bodies will adapt and evolve as soon as I stop training like I am, I would have to drastically change my diet. But I agree with you
Brian (33m 3s):
Completely. One thing I've actually been looking into, and I, I don't think the the interviews come out yet, but we talked a little bit about it. Blood flow restriction devices. Yeah, I'm, I'm, I think I'm gonna start messing around with those because you can do lighter weights and still get the same type of pump and like break down a muscle that you would from just doing like heavy weights. And I think like with 40 plus, I think that's what a tool that would be, you know, not every time but just to have that. So I'm gonna start doing that and maybe I'll start make, make a few videos on, on how that's affecting my workout.
Tiffany (33m 38s):
Yeah, that'd be cool. Yeah. Yeah. 'cause time's a thing and you wanna be, have the most efficient workout for the time that you have and that's why I do full body workouts. Right. I I'm with you on over 40. We don't need to lift like bodybuilders. Right? Yeah. So that's,
Brian (33m 57s):
I I like to ask this question to most of my guests that come on the show, but what's one thing you've changed your mind on?
Tiffany (34m 5s):
So I heard this when I listened to, I was like, what, what is that I, here's where my heart goes to and I wanna really emphasize if, if you're listening and you're trying to change your habits and your life and you really want to level up, which I believe your listeners wouldn't be listening if they didn't wanna level up in, in their health and their mind and, and maybe finances everything first, taking personal responsibility for everything. I love Wayne Dyer and he says we're taking responsibility is to respond with ability.
Tiffany (34m 47s):
So then we, we come out of denial and this is something I wasn't doing before that I'm very big on now. So if I am feeling like a victim, that means I am not taking responsibility for something. So then what do you do after that? You have to be open to everything and attach to nothing. And that's also a Wayne Dyer quote as well. So I can put, if I can put, when I put my emotions habits the way I think if I can put that on a shelf just, just for a minute and be open to what someone else is saying, maybe a different method, maybe a different way of thinking, then I will be more, more willing to change.
Tiffany (35m 41s):
Because we are all running on a set of emotional programs that have been instilled in us for a long time. So we're running on a program, so to change that 'cause it's automatic, like you said, people don't even think about you just are running on autopilot. So we have to take a step outside and be intentional about thinking about what we're thinking about, which is metacognition if you wanna get sciencey. So I'm gonna be open to everything and attach to nothing. I'm gonna take responsibility and I'm gonna start thinking about what I'm thinking about. And then that's where true transformation can happen and that's where we can begin to rewire the brain where we create a new program.
Brian (36m 30s):
Hmm. Well said.
Tiffany (36m 32s):
Does that answer your question? Well,
Brian (36m 34s):
Yes and no. I, I, I guess let's just say
Tiffany (36m 37s):
'cause I didn't think that way before, so what's different? Oh
Brian (36m 40s):
Right, gotcha.
Tiffany (36m 41s):
That's what I'm doing differently.
Brian (36m 43s):
Yeah, just like wrapping your arms around mindset and like your approach to everything. Yeah,
Tiffany (36m 51s):
Yeah, yeah. Because if I'm listening to some things that you're suggesting and I am totally closed off to that. Right. And I don't try like what you're talking about, what am I missing? Right. And if I try it and I don't like it, I don't have to do it again.
Brian (37m 6s):
Right. You
Tiffany (37m 7s):
Can pick up your old ways anytime you want. If, if the not drinking's not working for you, pick it back up, whatever, you
Brian (37m 15s):
Know. Yeah. I think that you're right. I mean you can, there's so many, you know, books, YouTube podcast talking about health and wellness and some of it can be a little bit confusing and go back and forth and drive you nuts, but like, you know, feeding the mind is one thing and then actually taking action is another thing. And so like, like you said, like wrapping your arms around creating clarity and you're, you know, covering up with why you wanna do certain things, you know, that'll help drive you. And, and having a coach is yeah. So important.
Tiffany (37m 46s):
Well, because the coach guides you through the exercises to do that because the longest ro road you'll ever travel is between your head and your heart. So you can know all the things, but actually being able to do them and fill them and create a new narrative in your head is very important because are the things that you're saying to yourself serving you? Most of us say shameful things to ourselves. And that's a big part of my program is to help people create a new narrative. And, and I, part of my morning routine is I write a declaration paragraph every single morning and it has totally changed the way I'm thinking.
Tiffany (38m 27s):
It's the same one every morning. And the instructions on how to do it are in my book. My husband even does his paragraph. And that's a big part of my program. 'cause we have to replace our old narrative with a new one that is going to get us to our goals And what we say to ourselves matter.
Brian (38m 45s):
Yeah. Yeah. Self-talk. I talked to that about with my high school kids, you know, with golf it's like you're out, you're playing golf, you're by yourself. Well you might be playing with someone, but you're, you're out there for yourself pretty much. Right. You don't have like a team to Yeah. Necessarily that's like rooting you on like basketball or volleyball or whatever. So you have to, you know, golf's hard enough. It's like you have to talk, have, talk to yourself in the right manner.
Tiffany (39m 12s):
Yeah. My, my son played tennis, most of my kids have done non-team sports like gymnastics and tennis and things like that. And it's, yeah, you, you are your biggest cheerleader right? When you're out there. And when I'm running those bleachers, the things I say to myself are some David Goggins quotes, to be honest, don't stop when you're tired. Stop when you're done. Pain is weakness leaving the body, your body will adapt and evolve. You're a warrior, limitless. I'm an athlete. I so riding those things down every single morning, I can pull from them when I'm doing a intense workout and it gets me through
Brian (39m 55s):
And I'm, so
Tiffany (39m 56s):
If I would've started younger, that would've been game changer.
Brian (39m 59s):
Right? I, yeah. The earlier the better than still these habits. I mean, I'm assuming you're probably consuming quite a bit with your activity level. Like what would you, what's your like range? Yeah. Because I know you log a lot.
Tiffany (40m 11s):
I do. So for me and, and my hormones in my body, I do better on low fat, a little bit higher carb and then I'm, I do try to get a gram or more per pound of my body weight of protein. Okay. Maybe a little bit more. And it is hard, it's hard to, it's hard to do that and still stay a little bit lower calorie. My, with my aura ring, I'm, I burn about 3,600 to 4,000 calories a day, if this is accurate. Okay, that's a
Brian (40m 49s):
Lot. Yeah, that's a lot.
Tiffany (40m 50s):
Right. So to be honest with you, I have not been eating enough calories throughout the week and I've been crashing. So I have been working with the certified sports nutritionist on my team that writes the meal plans for my clients to slowly increase my calories and carbs throughout the day. And so now I'm up to a little over 2000 a day. It needs to be a little bit more, but I'm very intentional with my hydration and my carbs are coming in at about 200 grams. I need to be a little bit more, but I'm kind of upping slowly. My protein about a, i I weigh about 1 45, but it's coming in 1 50, 1 60 and my fat grams are staying under 50.
Brian (41m 40s):
Okay. Yeah. You know, it's interesting. I think it's, it's a bit of self experimentation, but like some people do better on like higher carbs. I mean, you're seeing it now in the health space. People are, I mean they're promoting different ways to get carbs in, you know, like Yeah. Fruit's, I think fruit's back, I mean I've been implementing fruit Yeah. Big time. Yeah. And I, I, I feel I feel great on it.
Tiffany (42m 2s):
I do too. Yeah. Yeah. And, and I've done programs that say no fruit and I, I'm gonna be honest, I was scared to work it back into my diet.
Brian (42m 12s):
Hmm. Yeah. Yeah. I, I, for a while I was sort of not having much fruit and probably over the last probably five years I've ramped it up and Yeah. Feel great about it. Yeah.
Tiffany (42m 23s):
And I'm measuring like get your scale out and measure, like it's not that hard. Right. Again, if I can do it any, I'm not a meal prepper, I don't like to prep meals I don't, so easier is better for me and, but I've been very, because I need to be intentional on what I'm consuming to maintain my workouts. I have to. Yeah. And, and I think really if you're serious, you should for the data, I, I think I love the science behind things. Knowledge is power and I start my clients out by, I want you to log your food before you change anything.
Tiffany (43m 2s):
Let's just see what you're doing now. And it may not be that you're eating too much. I have a lot of people that don't eat enough. Oh
Brian (43m 10s):
Yeah. Because
Tiffany (43m 11s):
They have come off of the low carb, low calorie diets and they're scared to death to eat. Mm.
Brian (43m 17s):
Yeah. I'm sure you see that a lot.
Tiffany (43m 19s):
A lot.
Brian (43m 20s):
Yeah. What's one thing, that's another question I like to ask. What's one thing you'd, I guess what, what's one tip you'd give an individual who's just starting out and they're looking to maybe get, get back into shape or get their body back to what it once was? What's one tip would you give them just when they're starting out?
Tiffany (43m 39s):
Hire a coach.
Brian (43m 41s):
Easy. Done.
Tiffany (43m 42s):
Yeah. Done. Just, just hire me or Brian, you're good, right? Yeah. That, well that's all joking aside, I I think investing in a coach to get you started so you don't waste time. Right. Because I see so many people going into the gym and they really think that they're doing a lot and they're not. And it's a lot of time that they're putting in and they have no idea what they're doing is not effective. So if you have the ability to, and, and I would challenge people to look at where your finances are going because if you really want something, you will find the money for it. Sure you will.
Tiffany (44m 22s):
Yeah. But investing in, in a coach or a program that can get you on the right track where you are not wasting a lot of time. I, I think, I mean that is my answer. Yeah. Because you can, you know, get ready to get ready all day long, but if you don't have connection with a person who is walking you through something, more than likely you will go back to old behavior.
Brian (44m 46s):
Love it. Yeah. Simple. I mean, hire someone who's worked with people or have done it themselves. I mean, you save like you said, you'll just save yourself that much time. Yeah. Well this was great Tiffany and your coaching program, do you have, how, how long is your coaching program typically with people?
Tiffany (45m 4s):
Yeah, that's a great question. I require a 90 day commitment. Okay. Yeah. But I will, my, my goal is to empower and I don't think that there is a one size fits all approach, but where I really see people really get the best benefits is six months to a year. Yeah. And I have some people who have hit their goal and they stay with me. They've been with me two years just because they love the community and the accountability and I'm just a part of their budget if they don't have to think about what to do and I tell them, and that's one less place they have to use their energy, they stay with me.
Tiffany (45m 45s):
So I don't have a huge turnover but 90 day requirement. Absolutely. And honestly, it should really be six months.
Brian (45m 55s):
Yeah.
Tiffany (45m 55s):
Really.
Brian (45m 56s):
I agree. Yeah. Yeah. I mean I have a six month program and that's all I pretty much saw right Now. I mean, yeah,
Tiffany (46m 2s):
I mean you, you have like, I'm being nice by just saying 90, but walking you in. But really like the things that we do that are positive, you really won't see the benefits until a year to 18 months of being consistent. Yeah. The negative things we do, we will see the results from those in about 90 days. Yeah. Would you agree with that?
Brian (46m 25s):
Yes. Yeah. I mean I think everyone, like you said, everyone's a little bit different, but like I think one of the big things that holds a lot of people back is they don't give it enough time and they're not patient enough because they've developed these habits over 20, 30, 40 years and how can we expect things to come to where we want them to go in a month or two months? Yeah. It's like, it's just unrealistic,
Tiffany (46m 47s):
Not realistic. So teaching that upfront too is, is important. Yeah.
Brian (46m 53s):
Well, where's the best place for people to find you, Tiffany? Yeah,
Tiffany (46m 56s):
So first I want to say that I wanna give your listeners a free gift because I, I, what you're doing with this is just amazing. So it's motivated me to give back. I love giving. So for all of your listeners, if you're ready to take control of your hormones and boost energy and finally see results, whether it's you or someone, maybe the woman in your life that you love, share this podcast with them first without extreme dieting and something that's realistic. So I wanna give you what I call, it's a seven day reset blueprint and with that you're gonna get a Whole Foods meal plan that's seven days that's gonna reset your metabolism and give you some guidance, a full body workout that you can do at home or the gym.
Tiffany (47m 47s):
One of my workouts that I only give my paying clients and this is kind of a big deal, I'm gonna also offer a one-on-one free mindset strategy zoom with me.
Brian (48m 1s):
Cool. Yeah,
Tiffany (48m 2s):
That's
Brian (48m 3s):
A nice gift.
Tiffany (48m 3s):
As long as I can maintain it and do it. I'm getting pretty booked, but I do wanna put that out there and I'm gonna do it as long as I can. So a strategy zoom with me. So to claim that offer or the free gift, I want you to go to my website, it's coach Tiffany Owen dot com, no s coach Tiffany Owen WE n.com. You can message me on my website, the keyword reset.
Brian (48m 32s):
Okay.
Tiffany (48m 34s):
And then I'm also on Facebook as Tiffany Owen and then Instagram coach Tiffany Owen.
Brian (48m 42s):
Okay. Yeah, I'll put Links in the show notes so people can, can look back and check if they're driving or whatever and they wanna,
Tiffany (48m 48s):
Yeah. And then like, and share Brian's podcast, definitely five star review all the things. And then you can get my book too on Amazon. It's called Wounded to Warrior, how to Participate in Your Own Rescue.
Brian (49m 1s):
Excellent. Well thank you for sharing all this, Tiffany. Yeah, I think the, I think the listener got a lot of value today, so I appreciate that. And yeah, I'll definitely put Links in the show notes and have a great rest of the day. Yeah,
Tiffany (49m 15s):
Thank you.
Brian (49m 16s):
Thanks for listening to the show. I know there's thousands of podcasts out there and you chose to listen to mine. I will put a link in the show notes if you want to connect with my guest. And if you are looking for one-on-one consulting with me, I will put a free 15 minute link so you can set up a call to see if you're fit for my six month health breakthrough program. So thanks again, feel free to rate and subscribe. I would love that to help support the podcast. And Until next time, have a great rest of the day and I will see you on my next podcast. Thanks so much.
