So excited to be back home. In my bed. In a routine.

Traveling, site seeing and being on the go is exciting but for those who don’t know, I am an ESTJ on the Myers Briggs test… and the J is very much imbedded in my soul.

I like structure. Process. Order and you guessed it… ROUTINE!

You might contribute the way I am able to stay on track during my crazy schedule to my personality but this is all new to me over the last 6-7 years… remember… I was not a “Fittie” my entire life. I had to build up to it. It was a marathon and still is. And don’t worry.. if you’re a “P” you can still have some “J” qualities in ya which will help yeah during your travels!

To provide some background on why I have been M.I.A— Outside of running Fearless Fitness, I am a University Program Manager for a FinTech company and my position allows me the amazing opportunity to travel and share my love for the company while recruiting amazing peeps to SF.

That being said, Jan — March and Sept — October I am what is know to the IG world as the #FITTRAVELER

That is right, Fit—Traveler. It is a thing.

I still don’t think I have 100% mastered the art of Fit Traveling but I feel like I am pretty damn close… and that allows me to offer up some tips and tricks!

I will start by saying this… I can give you all the tips in the world, I can even tell you exactly what to do but if YOU DO NOT DO IT—you will not succeed. That is something that I struggled with at first, then I realized that in order to get better, I needed to be better and to actually put in the work. Was it going to be hard, yep, but that was no excuse for quitting.

Planing is key:

Seems pretty self explanatory and I am sure you are thinking to yourself, “Coach I plan— hello I plan my vacation and the days I want to work out and bring gym clothes etc.”

My response to you: great start! But it is deeper than that. For me, I have 3 months of being on the road; sometimes I will be gone for weeks flying city to city so planning each detail is key. So let’s talk deets!

Hotels:

Determine where you are staying.

Does your hotel have a gym that is equipped with cardio machines and weights?

If not possible, where can you drop into a Crossfit gym or corporate gym?

Most cities have local gyms like an Anytime Fitness, Planet Fitness or even a 24 Hour Fintess around the area!

No gym access? Vacationing on a beach? Great, get creative: can you workout outside? What is around you to use to build a WOD? Can you do a body weight workout?

Knowing that you do not have access to a gym or gym equipment ahead of time allows you to work with a coach (like me hello!) to program workouts that are easy to do in your room or even on a beach requiring no workout gear! (well maybe your clothes haha!)

Food: How do I not binge when I travel but still explore and try new things? What can you do to hit macros?

First you must decide if you will be on a cut, bulk or maintenance while being on the road. You must also decide how strict you are sticking to your macros.

My suggestion is to always be on maintenance and be a flexible dieter when on the road for more than a week or two.

In my experience and this past fall, I stayed consistently between 148-149lbs on a maintenance and it worked for me. I did not feel deprived and I did not binge either.

So you have decided, maintenance plan it is! Now you set or adjust your macros in your tracker, I use MyFitnessPal. Connect with me! Macros are in and you are set to travel. Completing your diet each night just like at home is key while on the road.

Quick Tips:

1. Plan what you will eat a head of time: check out local restaurants you will be dinning at. Look at the menu and pick what will fit your macros a head of time so you avoid the pressure of getting that gigantic burger and fries. Most hotels offer a continental breakfast (like the pic above), some better than others which include healthier items such as eggs, oatmeal and fruit. Stay away from the sugar and try to keep your plate balanced with healthy fats, carbs and proteins.

2. Stop by a local market or grocery store and pick up some non perishable items for snacks or quick grab and go breakfast. My go to travel necessities are: Quest Nutrition Protein Bars, Kodiak Protein Pancake Cups, Country Archer Jerky, RX Peanut butter, and salt free Rice cakes.

Balance:

Now if you’re exploring a new town, on vacation or find a cool restaurant it’s totally okay to treat yourself! We are not the macro police. Life is about balance and balance is key to not binging.

So if you find yourself starring at an amazing unique treat… take my advice. Eat the doughnut.

But here are my quick tips to not fall off:

1. Split it with a friend! Sharing is caring right? Then guilt be gone!

2. Balance your workouts around your indulgences! Spend an extra 20 in the gym, burn and extra 200 calories. Deficit is key here.

3. Have a treat meal not a cheat day.

4. Indulge in your treat then right back on track!

Now you have the just of working out and food while traveling but it doesn’t work unless you do.

You have to tell yourself you want it and that your short term sacrifice of some $20 airport fries are worth you crushing your goals. Remember 21 days to form a habit… so get to forming!

Recap:

1. Plan your schedule at month glances

2. Pick Hotels that have gyms within their building or locations that allow you to visit local fitness centers

3. Plan your fitness schedule for your weeks when on the road. If you do not have access to a gym, gather a fitness plan from a coach which requires no equipment.

4. Plan your food, bring prepackaged snacks and breakfast items that you can nosh on when hunger strikes instead of eating a candy bar!

5. Stick to your goals, plan a head, prepare for detours or potential road blocks and remember to be agile— it is okay to flex.

Life is hard enough, adding fitness and health into the mix shouldn’t make it harder.

Here are some things I use on the road to make travel life easier!

Hylete 6 in 1 backpack: This back pack has saved my life during travel! It converts from a backpack, to an  extended backpack, small duffle, large duffle, removable daypack, and messenger bag. Literally the best bag ever! Check them out below:

Get $30 off your order here!

FNX Supplements:Formulated by athletes for athletes, FNX’s mission is to provide fuel for greatness. Built for strength, engineered for endurance and designed for recovery.  My go items are: RECOVER, RECHARGE, REBALANCE!

Super easy to travel with my FNX Supplements. You can check them out below and use code FNXFEARLESS to snag 15% off your order!

FNX Fitness 

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Hope this all helps! If I could travel with you all I would, but I can’t— obvi, so I hope this small novel can assist you.

Know that I am here for all your travel needs, questions, comments or concerns for your upcoming trip.

Keep a positive mind set, stay on track and remember life is short… eat the doughnut— I promise it can fit your macros!

Cheers for now,

Coach Tina

“Even in darkness, her souls silhouette is illuminating” – J Iron Word

Life is about making Choices… and some choices come at a cost. Maybe not to you but to others, and vise versa. But the choice to change can be powerful, uplifting and invigorating. It can set your soul on fire.

Choices to stay. Choices to leave. Choices to release and just…let…go. If you think about your life, you will always have a choice in any given situation. You must  release the negative, release the power others have over you and just let go. Your life will consists of tiny choices which you will make to give it to the universe, and let it truly have your back. Trust in that the risk is worth the reward.

Chance is The Universe. Your divine spirit in which helps guide you through the changes of your life. We are given many chances to live to the fullest yet we regret to take them. If you have even the slightest opportunity to take a chance on something that fuels your soul, take it. Again, the risk is worth it. In the end, we do only regret the chances we do not take. So risk it, risk it all. Never be afraid to take a chance on something that sets your soul on fire.

Change is life. You can change your life by changing your heart, your mind and allowing your soul to live out loud. The problem with life is we become comfortable in our routine. We wake up, we get dressed, we go to work, the gym, pick up kids and carry a house hold. We set a routine and we forget that life is not about routine. Life is about exploring new things, challenging your soul to give you more than you are comfortable with. Life is about difficult roads that lead to beautiful destinations. Life is about living.

Changing your mind about your life, your situation, your relationship, job… it can be the most difficult journey you will ever face. It can leave you feeling guilty, empty, and exhausted but the road is never all windy and the horizon is always peaking over the hill.

YOU have to be the person to chase the sun.

So tonight I leave you with a beautiful playlist and a task. Make a list of your day to day… then take that list and circle the things that help you grow, make you happy or help you live your life to the fullest. If you circled all then congratulations you are truly living the 3 C’s to their fullest… but if you are like the majority of us… you may have circled one or two or maybe none and in this case. So I now want you to list out what is holding you back from making the choice to take a chance and make a change in your happiness. Please feel free to comment your thoughts below or send me an email and never forget…

Set the world on fire baby… life is too short to be anything but dull.

Discover the “Chase the sun” playlist here!

You might want to actually eat healthy… 

You are probably are thinking… “No shit Tina” but this is what my coach has told and taught me. It doesn’t matter how hard I workout, how many times of day I workout or the style of workouts I do if in the end, I am fueling my body with shit.

To fill you in, I have a lot of things I am currently trying to accomplish but the two most important are running the Monterey Half Marathon and competing in a CrossFit competition. I have been dedicated to my training– I have a run coach, I am signing up for multiple CrossFit seminars lead by amazing CrossFit Athletes and I even have a nutrition coach.

Everything is starting to click… everything but my nutrition.

I am known for self control but lately that has gone out the window. Could be stress? Could be boredom? Social pressures? How about all of the above! I know I am not the only one going through the “trying to hit goals but still want a life” routine so, I wanted to share some tips I have found that help me stay on track.

How to stay on track without giving up your life:

1. Stick with a nutrition plan that fits your lifestyle: I personally love my Avatar Nutrition Coach. I follow a flexible diet (AKA If it fits your macros IIFYM)  and I try to be 90/10 but on days I need to be 80/20 or even 70/30 it allows me to without sacrificing not hitting goals. Your fitness goals should NOT take away from you LIVING.
2. Plan a head: I know this seems like a no brainer but it is truly the “not so secret” to success. Meal prepping your food for the week leaves you no excuse to eat outside of your macros. If I happen to be going to an event or have a special occasion, I typically will look at the menu before hand and plan out what I am eating. I also front load my protein since most times, you will tend to eat more carbs and fats when you go out to eat. If you are the culprit of the phrase “I don’t have time to meal prep” you can always use a meal delivery service. I love LocalFoods for any local Bay Area peeps (use code kfilippi5 for a discount). For any other peeps, my go to is Trifecta Nutrition— they ship all over the country!
3. Set Weekly Goals: Most people are focused on the over arching goal– I find it easier to take a large goal and split it up. Whether it is planning my workouts weekly or saying I will drink 128 ounces of water a day this week, I always plan it out. Sunday’s are my favorite because I not only use it as a day for self care but I plan the week a head. A journal that is super cute, easy to use and can help you stay on track is the Commit 30 books! Snag one and get to setting mini goals today!

So now your on your way to hitting your goals but you don’t want to derail because all you are allowing yourself to eat is chicken, rice and broccoli. Gross. And boring AF. With Avatar Nutrition, I can eat whatever I want any day– as long as it fits my macros! So below is my new recipe that I am eating for breakfast this week!

Cinnamon Raison & Cacao Overnight Oats

Ingredients:

• 55g Rachel’s Overnight oats 
• 15g Quest Nutrition Multi-purpose Protein Powder
• 6g Cacao Nibs 
• 6oz Unsweetened Vanilla Almond Milk
• 1 pump sugar free vanilla almond Syrup

Directions:

Place all in a mason jar, stir and place in fridge overnight. Next morning get up, stir and enjoy!

The week ahead will be full of training but I will be back soon with your August playlist, a brand new recipe and some more tips for your active healthy lifestyle!

Until next time!

Be kind, be true and as always… follow your heart.

Thanks for stopping by  ❤ Coach T

Hey everyone– so this past week has been pretty crazy and to be honest a complete shit storm.

I had every intention in starting the RP Strength Fat Loss 1 template– but life got the best of me and it did not happen. Instead, I ate my feelings all week and though the scale didn’t move, my negative thoughts arose and then the eating just didn’t stop.

It didn’t help I was going through some personal family stuff, anxiety and not feeling well. I decided that today is a new month, and it has to be focused on Self Care.

I am going to be setting some goals with my health, fitness and overall mindfulness.

Will you join me? 

Today was the start of this reset. Don’t worry, you can start tomorrow!

1. I decided that I would hit a Peloton Mile stone at least 3 times this month. Today I started by achieving one of those goals. I took a live ride, #AllForOneRide with some of my new found friends in the Peloton FB group. The inspiration I received was empowering!

2. I am focusing on saving a little more money by taking my coffee addiction to my Nespresso. For every $5.50 I spend getting a new Cold Foam Blonde Cappuccino at Starbucks, I can spend half of that at home and safe a few bucks as well as macros since I make it with unsweetened almond milk and sugar free vanilla!

3. I am committing to 10-15  minutes of meditation via my Calm App every day. Today I started the 7 days of self esteem since it plays nicely into my self care journey. The best part of this meditation journey is that it can help me reflect, get out of my head and set intentions daily. Do you use a meditation app? You can try calm for free and join me this month!

4. I am committed to eating healthy regardless of eating in or out. I had the opportunity to explore a new, local place called Central Cafe in Burlingame, Ca.

The food was AMAZING and the coffee was brewed to perfection! I had the Hummus and Avocado toast with the NOLA iced coffee all under $11.00!

They offer healthy, organic food AND they also have some amazing pastries and treats if you are in the mood… or if it fits in your macros 🙂

Next week I will share some of my homemade recipes on the RP Templates as well as where my results land me with the upcoming holiday! In the meantime, my intention for the week has been sent and I am so excited to keep sharing my awesome local finds, yummy recipes and my journey through self care, love, health and fitness.

XOXO Coach Tina

We create the magic in our lives but when the fire gets too big, are we actually Burning Out?

It’s an interesting concept to ponder. You work really hard, your fitness schedule is out of this world, you eat clean all the time and your scheduled. But you jump on the scale and it hasn’t moved. When you think back to you’re week you can recall some stress, which lead to some unhealthy choices, spiraling into negative self talk and then you wake up here.

Starring at a scale….

I get it. That’s me. It’s a cycle, you start healthy, you add stressors, you add pressure (internal and external) and boom, a recipe for self destruction and a roller coaster of a journey. But here is the thing, it’s not that you’re failing, it’s not that I am failing, it’s that we might be burning out.

Too much obsession over one thing is not the cure for lack their of. You need a balance.

It’s been a long and hard journey this week, one that I intend to share with you soon. But until then I leave you with one thought this week, that is, don’t burn out. Embrace balance, celebrate your wins, let go of your doubts and embrace the journey.

On to other items this week:

It’s review time!

I explored a new coffee shop this week in San Francisco and an amazing Healthy spot in Belmont!

Coffee first though, everything else later, right?!

Coffee Cultures in San Francisco, Ca is so cute and a total hidden gem in the SOMA FiDi districts!

If you’re local or in the area they have an amazing menu, serving up your fav macchiato or even affogato!

Definitely recommend their menu! It was the perfect little pick me up while I jammed out to my new favorite obsession Nathan Ball who sings the song below⬇️

He’s amazing if you’re into that coffee shop Singer/Songwriter Vibe!

Saturday, I spent the first part of my day celebrating someone special’s last class at the R-Dub 24HR!

Jonathan you are an incredible dancer and instructor and you make me so proud to see you inspire others through movement!

If you are looking to get your sweat on! Drop into one of his classes at 24HR! I can tell you he is amazing all day but truly you need to witness the magic in person.

Refuel was needed after that sweat feast!

So we headed to Detox Kitchen & Juice Bar in Belmont, Ca. When you walk in you want to literally eat, drink and buy everything!

Literally the cutest, hidden little spot on the Peninsula! They have a grab and go area or you can order and sit like we did.

Feast your eyes on the Fiesta Bowl 😍

Made with coconut rice and topped with Avocado, a balance of healthy carbs, fats and protein! You truly can’t go wrong here!

Best part was the Bullet Proof Coffee made to perfection! Next time your in the area check them out!

Experiencing Detox Saturday, I woke up with the excitement to try a little recipe from my True Roots cookbook.

I modified the recipe a bit but wow amazing!

Ingredients:

• 1 banana
• 4g Matcha Powder
• 5g unsweetened shredded coconut
• 1 scoop collagen powder (Vital Proteins )
• 8oz unsweetened vanilla coconut milk
• 2 pumps sugar free vanilla syrup

Directions:

Blend and serve! I keep my bananas for smoothies in the fridge or freezer so they are cold but you can add ice if you need to make your smoothie colder!

On that note! Hope everyone had an amazing weekend and that you have an even better week.

Remember: stay the course, search for your true north and never give up.

Stay tuned for next week!

Xoxo 😘 Coach Tina

Bliss is waking up each morning, taking a deep breath in and being thankful for your journey.

Sunday’s are self care and self love days for me.

• Workouts
• Massage
• Meditation
• Prepare for my week
• Epsom salt baths and journaling
• 

But today was a special Sunday since it was Mother’s Day! I couldn’t be with my mom today but we talk everyday and she knows she’s in my heart always!

I’m the strong, independent bad ass today because she raised me to be that kind of woman.

My sister and I are blessed to have her as our mom.

Speaking of sisters… I spent Cinco de Mayo weekend with the fam bam! Explored the cutest brewery too!

If you are local to Auburn or in the area, check out Crooked Lane Brewery!

They have such an amazing beer selection, my favorite was the Blood Orange Hefeweizen ♥️

Our exploring continued when Lo and I went to our local theater and watched the High School play, Mary Poppins! So cute!

Such talented young souls! I was truly impressed with the performance of these young hearts. I can’t wait to see another play from Victory!

That weekend we also bought a Corvette…

Yes. You read that right.

My motto is if you set a goal, a dream or an intention and you work you’re ass off to get it or accomplish it. You better be damn proud when it happens.

This kid couldn’t be happier. I mean he works his ass off and drove his little beater all the way from CU to CA!

Set your intention- go after your dreams and live your best life!

I’m loving reaping the benefits of this car btw- top down in 78 degree California sunshine ain’t a bad way to spend a weekend, am I right?

We ended up taking an adventure down to Facebook HQ where they host a monthly brew fest in the summer… again I am reaping the benefits of having a D.D #Responsible.

You just can’t beat Guava beer that has a hint of Pinot Grigio and Charcuterie in a cone! Great summer BBQ ideas!

An amazing day of sun and fun for sure!

Weekends go by so fast but as long as we enjoy them to the fullest that is all that matters.

Today I leave you with an affirmation and an amazing banana bread recipe!

Affirmation:

I will fill my life with people, experiences and objects that only bring me the upmost joy.

Recipe!

Keep an eye out on my Instagram for a picture of this yummy goodness!

Ingredients:

Directions:

1. Preheat oven to 350 spray loaf pan
2. In a bowl mix dry ingredients and chopped almonds
3. In mixer bowl or another bowl mash bananas, add eggs and liquid ingredients, beat/ mix well.
4. Slowly beat in dry ingredients
5. Add cake mixture to loaf pan and cook 50mins or until well done on the inside (test with a knife)
6. Let rest 10mins
7. Flip onto a wooden cutting board and slice! Makes 7 thick slices for breakfast or slice thinner for more of a snack!

If you are looking to swap out for some alternatives you totally can swap the kodiak protein pancake mix with GF flour and protein powder of your choice.

To make it vegan, you can use vegan egg and butter substitutes found at Whole Foods and omit the honey for any other sweetener of choice!

Enjoy!

Until next check in ♥️

Stay the path, find your true north and live your life fearlessly ✌🏽xoxo Coach T

Change happens gradually and often happens from within.

Since completing 80 day Obsession and finishing up the CrossFit Open, my journey has seen some ups and downs. I have been noticing some health changes and a lot of it I can circle back to stress, how I am eating and the other is soon TBD.

Most I can control. Like I said above, change is gradual, and often comes from within.

So for the month of May, I am committed to determining why I have been experiencing a lot of internal stomach discomfort, consistent migraines (even though I am on a medication to prevent them), fatigue and forgetfulness. I have been tracking what might be contributing to my stomach BS and narrowed it down to my issues with gluten and dairy.  So…

May is no dairy month.

I have done the no gluten thing and while I eat mostly gluten free, I am not allergic to gluten, I have an intolerance so I do not cut it 100% out of my diet.

Again, change comes from within right?

Well, since the majority of what I love (mainly Ice Cream) is dairy. I thought I would share some of the treats I have had the pleasure of indulging in the past three weekends!

First: Home made oatmeal bowl to fuel your soul before the cows are up!

Ingredients:

1/4 cup gluten free oatmeal with 1pump sugar free vanilla syrup

4oz sliced strawberries and/ or 1 small banana sliced

5g hemp seeds and 7g chopped walnuts

Build your bowl and indulge!

Second: Bowl’d Acai 

Post Wanderlust we waited in the longest line ever for the best Acai bowls in the SF Bay Area! Not only do they have Acai bowls but they have juices and poke and the best staff ever! Check them out if you are in San Francisco. They have a few mobile trucks, locations can be found on their website or instagram!

Third: Tin Pot Creamery 

Okay– first, I do not have to give up going here because Tin Pot has Vegan Ice Cream and it is to die for. But I got the dairy version as my last treat because the lavender poppy ice cream was heaven. They switch up their flavors at each location so pick one and enjoy!

Last but definitely not least was this amazing chocolate I found at whole foods. It is Vegan and dairy free so I can have it which is amazing. Recently they released a study stating that eating dark chocolate (70% or higher cacao) is beneficial for your health! Studies show a quarter ounce can keep the heart doctor away says the German Institute of Human Nutrition

So cheers to that piece of chocolate post dinner!

Outside of being able to explore the world of food, I have also been exploring my mind body and soul a bit. My sister and I participated in Wanderlust 108, San Francisco.

The experience was unbelievable.

From the people we met to the feeling of accomplishing a mindful triathlon on a Sunday when most people were just getting out of bed.

Being able to share this experience with my sister was such a blessing.

We took the opportunity the last few weekends to ditch the cars as well.

A big part of our practice is to make sure we can take care of our environment when we can… so we choose to use LimeBike to get around town!

If you haven’t used LimeBike and you are in the Bay, try it out! You can get a nice little burn while cutting down on emissions and having fun all at the same time!

Use code: R72HZXC for $3 in ride credits! 

Last recap I have for you… it is baseball season ya’ll and while I am a Chicago Cubs Fan, I do love the San Francisco Giants Ball Park and all the yummy food they have to offer.

Earlier this week we had the opportunity to watch the Giants play the Nationals…

I had a little too much vino and cheese…

 

And this is where I decided that my May goals are

1. No week day drinking 
2. No dairy for the month of May

But I had to indulge to come to those conclusions right? Right!

Just remember, each day is a reminder that we can truly do anything we put our hearts and minds into.

Change is gradual and it happens from within. 

All you have to do is throw your hands in the air and embrace it! 

Happy Sunday!

It has been a bit since we connected- I know. But here is the 411:

• Crossfit Open is over
• One of my besties moved to Kona
• I completed 80 Day Obsession
• This month is all about 5ks

Sums its up…

Now that the Crossfit Open is over, I’m getting serious about my run game. But before we get into that let’s recap the last few weeks.

80 Days of pretty much clean AF eating,timed nutrition and targeted workouts got me some killer results..

This is just the beginning of this journey but man am I not only impressed I’m proud AF at what I accomplished.

It wasn’t easy, if it was, everyone would do it. Duh. But you can do it if you have the right coach and motivation. So holla atcha girl!

Second, one of my favs packed it up and moved to my favorite place ever…. Hawaii! Literally jealous AF

So we celebrated her and sent her off in proper slag fashion:

I mean… this is kinda how we met so. I’m so excited and proud of how brave she is to pick up and move somewhere totally new. My ultimate dream is to like somewhere so warm and friendly! She’s truly living her best life! I’m already planning my escape to see her.

Again, the Crossfit open is over for 2018 and like you I was shocked I didn’t make it to regionals. Haha I kid. Gimme a F***ing break. Maybe when I hit the masters division… I will have a sliver of a chance but it’s still so fun!

I pushed myself in ways I forgot I could:

And… I got to be sponsored by the best peanut butter company ever… if you haven’t, you must try utopian kitchen PB. It will blow your mind.

You’re welcome.

But now that my Friday’s are not consumed by the Open, my weekends are now filled with another fitness adventure.

5ks.

April is all about running! Yesssssss- run Forrest run. My sister and I will be tackling a 5K every weekend! My goal is to run a 10K, 15K then a half by my 31st. So April is run month!

Today we tackled our first run and it was so fun! Held in Burlingame, Ca. The Diva Run which supports Breast Cancer Awareness was a sea of pink this beautiful morning!

We took our tutus to the pavement and I couldn’t have been more proud of this girl! She crushed it, running non-stop, and completing the race with me in 32mins!

Definitely an amazing feeling to crush that first race and have it be so smooth!

Next race is Wanderlust SF, a 5K, Yoga, meditation triathlon and I can’t wait!

Stay tuned to see how it all pans out!

Stay sexy and keep your laces tight

♥️Coach T