Tuesday, May 31, 2016

Transformation Tuesday - How Heidi Didn't Know She Was Unhappy or Unhealthy

Who's excited for warmer weather and to be getting outside with family and friends?  I know this woman, Heidi Norman, is a totally different woman inside and out going into last summer versus going into this summer! I mean LOOK at the changes in this woman's SMILE!

Heidi is a mom, friend, devoted wife and God Fearing Woman!

She's been working on her nutrition, fitness, and MINDSET for a year now, and oh boy can you just feel the difference when you see some of her before and afters!!!!

This is a photo she shared with our team, and the text blow she typed up with it!

If you had told me a year ago that I would go from a size 14 to a size 6...I would have laughed at you. If you told me, I would actually finished a 10 week at home DVD fitness program then go on to do not one but 2 more programs and finished them all...I woulda laughed at you. If you told me that my husband and my son did it all with me...I woulda laughed at you again. Then if you told me that I would be inspiring and empowering my friends and family to join me on this crazy journey....I woulda laughed at you even harder! Thank God no one told me what was to come or I would have come up with a million excuses of why it wasn't gonna happen.
I am sooooo happy that I embarked on this journey a year ago and have been stronger than those excuses. I'm not even close to the same person on the outside or the inside. I had no clue how unhappy and unhealthy I was till I became happy and healthy! Some days are rough, life happens and we don't always get our workout in. It's not about perfection, its about progress. When we fall off the bandwagon, we get back up and recommit to ourselves and our fitness. 
I'm down 5 dress sizes, 33 pounds and 20+ inches and I still have 7 pounds to go before I am at my dream goal weight. I have met some amazing people on this journey soo far and paying it forward by supporting and helping other people meet their fitness goals has become my passion. IF I CAN DO IT, YOU CAN TOO!! 
Each and every one of you on Team Give, have had a part in this amazingtransformation. You are all the wind in my sail! You all inspire me on the daily and encourage me to be the best coach that I can be. Here is to another year then another and another. Thank you from the bottom of my heart for all you do for me. 

 Heidi and her family started off with T25, then moved onto 21 Day Fix, 21 Day Fix Extreme, and now Insanity Max 30!

She currently not only leading people in a healthy nutrition and fitness lifestyle, but also helping others by hosting a virtual book club to work on personal development.  The group is currently focusing on our own misconceptions of ourselves, our own personal beliefs, and kicking ourselves in the butt by reading "You Are A Badass" by Jen Sincero.

Connect with Heidi on Facebook or Instagram and let this woman help you live your happiest & healthiest life inside and out!

To learn more about starting your own health and happiness journey, contact me here 

Tuesday, March 1, 2016

Hammer & Chisel Results

At the beginning of January, I asked my husband to join me in completing a fitness program together, Hammer & Chisel.  It was the first one in just over 5 years that I've actually done at home with him.  When we were engaged, we did P90X, I think I made it until the 2nd to last week, and he finished...I know I know, I had 2 weeks left, I could have finished, but the past is in the past.

Before we began, I knew I wanted to gain more muscle tone. I did not want to lose weight.

Weeks 1-5 were AWESOME!  I meal prepped like nobody's business, and stayed very focused with the workouts.

Weeks 6-8 were a little harder.  That always seems to be the case for me. I got 'busy' and stopped meal prepping, and my stomach was showing for it, so I had to do a mini pause and do a 3 Day Refresh to help get my nutrition back on track.  That sorta helped, but I still couldn't quite pick up motivation like I had the first 5 weeks.

While I KNOW I could have done better about food, especially in the last week (hello pizza, burgers, and a few beers), but I am still SO proud of my results.  I wanted to gain muscle tone in my arms, and I truly did.  My biceps, shoulders, and lats all grew :) And I went up with heavier weights a LOT more than I thought I would have.

Over all, I ended up:

  • + 2 inches in my shoulders
  • + 0.75 inches in my chest
  • + 0.5 inches in my left bicep
  • + 0.5 inches in my right bicep
  • + 0.25 inches in my waist - hehe I think that's some pizza, beer, and burgers ;)
  • + 0.75 inches in my booty!!!
  • - 0.25 inches right around my belly button
  • My calves stayed the same
  • My thighs stayed the same
  • I gained almost 2 lbs, I hope that's muscle, but it could totally be pizza, beer, and burgers that I couldn't resist in the last week.  Yep even though I'm helping other people with their own health and fitness, I still have hiccups of my own :)

And here's my hubby's results (photo's only) I can't find his measurements - wah wah...but I am so proud of him for doing most of this program with me too!

Here's a pinterest board where I pinned some of the places where I got my meal prep ideas:  CLICK HERE :) 
Here's some of my favorite meal preps with links back to the original Instagram post :)

Zucchini Noodles, Shrimp & Quinoa

Meal Prep

Example Day of  Meals
...and again, towards the end of this, there was pizza, burgers and beer....so I didn't go 100% with the full program, but I am so glad I did the program, I totally loved the variety of the workouts, and that I could do them at home and at the gym.

The workouts included a lot of strength training with lighter or heavier weights.  There are cardio days, with and without weights.

I will certainly do many of these workouts again! I loved doing them especially with my husband, and we could bring the sheets to the gym, which was really helpful too!

What's the last workout you did with someone you loved?

Monday, February 22, 2016

A Clean(ish) Eating Mom's Take on the 3 Day Refresh

I like to think of myself as a pretty clean eater.

Sure, I love pizza, cookies and the occasional Taco Bell, but for the most part, I make my meals and I eat foods from the outer sections of the grocery store aka fruits, veggies, and meats.

I like to spiralize noodles instead of have pasta. I seriously do love vegetables and could eat them almost all day (especially steamed or sauté), and I make 'nice' cream instead of binge on ice cream because I truly know I feel a lot better without artificial sweeteners, preservatives, and extra processed foods.

But again...I like pizza, cookies and the occasional Taco Bell. I'm human.

Well after a little too much of those extra cheats in my life, I had started to feel really nauseous.  It was just a little here and there, truly not much, but my stomach was truly upset with me.  "YAY, I'm pregnant again!" was my initial thought, but 4 tests proved me wrong :(  So then I thought, oh nausea, here come my cycle, but nope, that wasn't it!

I realized it really was my little cheats here and there creeping in that left me feeling sick. I had let my 90/10 rule of eat clean 90% of the time, indulge 10% move more towards a 70/30 and that's just not something my body can handle.

So I decided to give the 3 Day Refresh a try.

I actually didn't do this to lose weight, although it's a great tool for helping with that. I just did the 3 Day Refresh to feel better.  All in all, I lost 1.5 lbs and 1.5 inches in my bloated belly.

Here's a video breakdown of my thoughts and feelings of this 3 Day Refresh - cleaning up my body - process.

If you are interested in giving this a try, let's chat, see if this is right for you, or find something that may work even better for your goals.  Helping people is what I do, I share what I'm doing, my experiences, and my knowledge to help you find something that could work for you.  It may be a Beachbody program, it may not.  I've tried a lot of programs within Beachbody and lots of them outside of Beachbody.  I'll recommend to you what could be best, and have helped may people find the perfect one for them.  From those that want to join our accountability groups, to those that just want a little information to get them going solo, it's what I love doing and I'm here to help :)

The easiest way to catch me is on Facebook
Next would be email - tamara.lee.bratton@gmail.com
Next after that would be here via the blog at the Contact Me section

Here's my breakdown day by day



  • I hate today
  • Hey, I'm not nauseous
  • Hmm, it's now 7pm and I actually feel okay
  • Alright, that wasn't so bad...I'm just a bit of a baby

    ***Lots of water - I mean like over 100 oz***

  • Cafe Latte Shakeology, 10oz Water, 2/3 C frozen blueberries
  • Chai tea to hold me over
  • Fiber Sweep with cinnamon added - mixed just enough water for pudding consistency (LOVED IT!)
  • Vanilla Fresh, 10oz water, 1/2 C frozen grapes
  • 2 carrots cut up (it called for 1/2 a large but screw that), 1.5 t almond butter
  • 1 G containers (1cup) Spaghetti squash with 1 t coconut oil
  • Chai tea
  • Coconut steamed veggies - broccoli, carrots, cale and coconut oil + salt free seasonings
  • Vanilla Fresh with cinnamon made into pudding consistency = dessert YUM
  • 1/2 C Beef Broth, it calls for veggie broth, but we had beef so that's just what I went with
  • Walking around the mall with 2 of my mom friends and our kiddos - we did 2 or 3 laps, can't remember



  • I feel amazing this morning
  • I have energy
  • I mean A LOT of energy
  • I'm a freaking rockstar, this is awesome!
  • I'm not even crazy hungry

    ***Lots of water - I mean like over 100 oz***

  • Vegan Chocolat Shakeology, 10oz Water, 1 drop mint extract
  • 1/2 banana
  • Chai tea
  • Fiber Sweep with cinnamon added - mixed just enough water for pudding consistency 
  • 2 carrots cut up, 1.5 t almond butter
  • Vanilla Fresh, 10oz water, 1/2 C frozen grapes, PB2
  • 1 cup cucumbers and 2 T hummus
  • Chai tea
  • Coconut steamed veggies - broccoli, carrots, cale and coconut oil + salt free seasonings
  • Vanilla Fresh with cinnamon made into pudding consistency 
  • 1/2 C Beef Broth
  • Body pump with a friend - I had 1/2 my carrots before and 1/2 after class followed by my Vanilla Fresh AM meal
  • 4 Mile Hike with the Hike it Baby group
    • note, I was not going to workout, but had been asked to do these events and I was feeling good, so I did them....I do not recommend this. I think if I had done one, not the other, I would have been better off :)



  • I feel pretty great this morning
  • I have good energy, but not as much as yesterday
  • I totally over did it yesterday
  • I'm a little bit hungrier today

    ***Lots of water - I mean like over 100 oz***

  • Exact same as Day 2 only an apple instead of a banana in the morning
  • I may have cheated and had part of my daughters PB, Banana Tortilla Wrap Up ;)
  • Walking around the park and from store to store in an outdoor shopping area with the little one

All in all, would I do it again?  Absolutely. If I'm feeling as nauseous as I had been, then I know I need to make a clean and quick break of the extra trigger foods. 

Having the fiber sweep to help clear out my digestive system and help get my intestines healthier along with my loved Shakeology full of superfoods to nourish my body, and the Vanilla Fresh protein to help stabilize me throughout the day, these tools were fantastic at getting me back on track.

I have some friends that do it once a month as a 'tune' up, others that do it seasonally to help cleanse when needed, and some that just need it at the beginning of their journey. 

If you want to know if this is right for you, then think about what I've said.  Check the video I'm posting here that goes in more depth, and let's chat. I want to work with you and help keep you accountable through this and your new healthy lifestyle.

The easiest way to catch me is on Facebook
Next would be email - tamara.lee.bratton@gmail.com
Next after that would be here via the blog at the Contact Me section

Wednesday, December 2, 2015

Why You Want Your Husband to Workout With You

Okay, so I'm really writing this for my own benefit. I REALLY want Neal to workout with me.

One big problem...Sleep....

Okay two big problems...Braelyn & sleep.

Neal loves to sleep in. He hits that alarm clock 3 or 4 times before getting up. So he sleeps in, makes a quick shake in the morning and works out after work.  Some mornings, I love to sleep in too.  Those mornings, I'll say it's normally because I was up with Braelyn, or I am honestly feeling like poo <like earlier this week when my sinuses were full and my head was in a fog>.  So

I, on the other hand, love to get up early.  Well I don't love it, I'm just at my most productive in the morning.  I like to get out of bed, do a little self talk (yes, I tell myself happy affirmations) and then get a workout in.  I really don't like waiting until the early evenings because that's just so far away and I need the energy so I can care for Braelyn.

So we workout at two different times of the day.  Me in the morning, Neal after he's home from work.

I want Neal to be a morning workout person.  Get it done before the baby wakes up and then get on with the day.

But I get it, I don't have to drive anywhere or be attentive by a certain time, well except when Braelyn wakes up, then I need to be attentive whether that's 4am or 7am. Ha!

However, I think if on the weekends, we could make our workouts jive together, that would be awesome on my book!  And even if we aren't physically working out together during the work week, it's still SUPER nice to know that we each are getting our endorphin's lifted from a good workout.  Seriously sometimes Neal is crazy hyper after his workouts...like crazy, bounce off wall, making Brae into an airplane and flying her around the house, teasing me because by this point I'm so ready for night nights and hitting the couch!

But anyways, here's some of what I've found about working out together.  Some of it is personal experience (I used to hit the gym with Neal ALL the time before we had Braelyn) and some of it is what I read about because I just want Neal to be on my side and workout WITH me more...maybe even ONE morning a work week - gasp! ;)

  1.  Exercise induces the symptoms of physiological arousal - bow chica wow wow
  2. We 'mimic' eachother's moves or pace, which then creates a bond, this nonverbal form of communication pulls at our emotions which makes that bond
  3. I personally always feel happier with Neal after a workout we've done together, whereas honestly sometimes if I'm working out and he's sleeping...I'm resentful because I think, man I'd like to sleep but then I'd never workout.
  4. He makes me workout harder. A partner will push you to do another rep, or go up in weight. You'll try to 'show off' sometimes though - so there's that boundary
  5. Okay Neal, if those don't get you....there's LOTS of studies that show working out together brings more sex into the relationship - BOOM! Nailed it!
...or maybe he doesn't want to workout with me so we don't make another one like below when I was preggers and worked out with him all the time....hmmm

What else can I add to my list to convince the hubs to workout with me (in the morning!) :)

Friday, November 13, 2015

Losing the Emotional Weight

I tried this dress on today to see whether I need to keep it or get rid of it, and WOW I honestly did not know my body has changed that much.

The picture on the left was from freshman year in college, 5 years ago.  The photos on the right are from today.

I've come really far since this dress was rocked in the picture on the left.  That girl 
> was depressed
> was abusing her body with food and alcohol
> wasn't in control of her life
> wasn't owning her happiness

The girl on the right, the one you see today is
✔ Confident
✔ No longer abusing her body by binge eating or consuming more alcohol than needed
✔ Knows how to control her life
✔ Has truly found happiness and WANTS TO SHARE IT!

Between freshman and sophomore year of college, I decided it was time to change.  It was time to stop over eating, to stop drinking only sweet tea and instead start drinking water, and to start exercising.  Being conscious of my nutrition and fitness was something I never had to think about before, because I had always been involved in sports.  The coaches always told us what to do.

I took my health into my own hands, doing at home fitness.  While I lost the weight, and toned up some, I didn't lose that emotional baggage.  That, has taken me years, and honestly, is still a work in progress.  I can truly say, I have found what helps me.  I am doing personal development, listening to motivational speakers, taking action, writing goals, climbing over myself when I get knocked down, and I am so much happier than I have been in years.

I'm truly thankful for the life I have found and for the people it has brought into my life.

I hope if you are facing anything that is tearing you down, that you too start seeking out what it is that's holding you back from making a change, that you take action, and that you truly believe in yourself, in God's plan for you, and start living the type of life that brings joy to not only you, but to those around you.