Quick and Easy Home Workout

I share quick and easy at home workouts on my Instagram all the time. Make sure you’re following me there so that you never miss new ways to burn calories.


TVF BODY Class Recordings



Did you miss a class from our TVF BODY Summer series? You can find links to all the classes here until Labor Day. If you have any trouble accessing classes please let me know. New classes are every Saturday at 9AM EST. To get registered visit the TVF BODY page.

Password: Tiavfitness1*

TVF BODY I – June 6, 2020

TVF BODY II – June 13, 2020

TVF BODY III – June 20, 2020

TVF BODY IV – June 27, 2020 (No Recording, SORRY!)

TVF BODY V – July 4, 2020

TVF BODY VI – July 11, 2020

TVF BODY VII – July 18, 2020



How to Beat Gym Culture and Kill Your Next Workout

So, you’ve set a goal for 2020 and you’re ready to start working towards it. You get a gym membership, new sneakers and cute activewear and you head in for your first workout. When you arrive at the gym you start to feel a little insecure about all the people you see. Everyone “looks” to be in better shape and they are “killing” it. You feel as if everyone can tell you’re new around here. Slowly but surely you begin to feel intimidated and overwhelmed and before you know it you’re back at home.

Gym culture. The wrong glance, the snatch of a towel or a not so friendly “Hey, I got next on this machine” can send even the most regular gym goer into a bad place. How will you ever get started if the people are being people all wrong?

Here’s how to beat gym culture and kill your next workout…

gym culture_

  1. Know you belong
  2. Ask for a tour or help
  3. Get a Gym Buddy
  4. Start with classes – Take advantage of the classes held at your gym!
  5. Work your way to the floor – Go out to the floor after attending a class for a few minutes. Lengthen your time with each visit until you’re comfortable.
  6. It’s all about you – Don’t let strangers keep you from doing what’s best for you. Keep your goals and desired results at the forefront of your mind.

Remember that feeling like the new girl at the gym is very temporary. If you keep going you’ll become a regular. Don’t forget what we’ve discussed here.

Now that you’re a regular…

Make space in the sauna when you see a new face and always offer a helpful tip or smile to the new woman you see trying out something for the first time. Your generosity could be the reason she keeps trying and doesn’t give up.

Here’s to 2020, seeing past gym culture and focusing on what you came to the gym to do!

20 Rest Day Activities

Rest days should be a part of every fitness regimen. Muscles need time to recover and rest from all the workouts we’re doing. Rest days are actually where all the magic happens. It’s during your time of rest that your glow up is actually loading.


I believe in one to two rest days a week depending on my goal or the workouts I’ve done during the week. As a fitness instructor, I’ve learned that skipping my rest days are like skipping workouts. It’s on the list of things we’re not about to do.

So, what do I do on rest days? Here are 20 of my favorite ways to get a little R&R…



Rest days aren’t all about staying put. The goal is is to listen to your body by taking your activity level down a notch. I love going for a nice stroll on my rest days. Sometimes I’ll pick a trail or park that I haven’t been to before. You can call it self-care if you want but I also really enjoy slowly running my errands on rest days too.


Take a bath, soak those muscles in a lavender infused bubble bath. Catch up on a novel you’ve been meaning to finish. If you’re a Mom like me (or an equally as tired human being) consider taking a 30 minute nap.

Do anything that puts your mind and body at rest. I hope you’ll try some of the suggestions listed here.

What’s your favorite way to spend a rest day?

10 Tips for staying Healthy in 2020

Want to know how I stay healthy all year long? Staying on track with our goals is a goal that many of us have. This will be the year that we lose the weight, kick bad eating habits to the curb and really figure out what works for us. We can all stay on track by implementing a few healthy practices into our routines.

Long term success is essential for a lifestyle change. I’m sharing 10 tips on how to stay healthy on YouTube this weekend. Check it out!


Salmon Croquette Recipe

Salmon croquettes are one of my family’s favorites. We love them for breakfast and dinner. They go well with just about everything and they are easy to make. Salmon croquettes also make a great burger if paired with a yummy sauce. I grew up eating these delicious patties and I’m so glad my family loves them just as much as I do.

Salmon Croquettes Edited Money Shot

What I love most about making these is that the ingredients for these are very pantry staple friendly. I always tend to have the ingredients for these in the house so whenever my time is low or someone forgets to defrost the chicken these are my go-to.

Serve them with polenta or grits, spinach and eggs or with homes fries as a burger. You simply can not go wrong with a salmon croquette.

salmon croquette

So let’s get cooking…

To make salmon croquettes you’ll need:

2 cans of pink salmon, drained, deboned and flaked

2 eggs, beaten

1/2 an onion, finely chopped

5 tablespoons of flour or seafood breading

Old Bay Seafood Seasoning to taste (I have also used Tony Chachers and it’s just as good)

Fresh or dried parsley

salmon croquette

Now for the directions…

Combine all ingredients and form patties. Heat olive oil in a skillet on medium low. When oil is hot cook patties in batches based on the size of your skillet. Do not overcrowd your pan, sis. Everyone likes a little space to become who they were meant to be.

Salmon Croquettes

I usually get about seven large patties from two cans. I have also served these with sautéed veggies and rice for a date night meal. Pair them with your wine of choice and you’ve got a restaurant quality meal on your hands.

If you enjoyed this recipe please share it, pin it and tag me on Instagram if you try it.

Salmon Croquettes

I have put together a curated list of my favorite top 30 meals. This salmon croquette recipe  was originally featured in that meal list. If you need dinner ideas that are inexpensive, healthy and easy to make – I got you! The meal list comes with my pantry staples, tips for grocery shopping, links to 30 recipes and a full grocery list organized by the meal. You can visit the Healthy Habits Program page (click on Tia’s Top 30) on my site or click here to check dinners for 2020 off your list of things to think about.

Have you ever had salmon croquettes? What are some of your pantry staple go-to meals?

2020 Bucket List & Word of the Year

It’s almost 2020! Happy (almost) New Year! You know what time it is? It’s time to set our intentions and goals for another 365 day journey. I do several different things to plan for a new year. I make a bucket list for the year, a choose a word of the year, I use a planner to plan all the things and I create a vision board because I need all the help I can get and I believe in the power of manifestation. (run-on sentence probably, don’t care. 😆)

So here’s my 2020 bucket list. You can see my 2019 bucket list here.


I find that making a bucket list really allows me to stay on track throughout the year. I checked off a lot of my goals last year using the bucket list method. It’s easy for me to see what I need to get done when it’s listed in my planner.

My word for the year is one that I hear often. I am going to choose to focus on how blessed I am in the midst of life and it’s ups and downs. I am going to go into the new year claiming that all things in my life are already blessed. In 2019 I became so distracted and disappointed that I forgot to relish in all the good that was happening.

Not this year, Satan. I am blessed in the city. I am blessed at the gym. I am blessed when I come and when I go, ya feel me?!

Word of the year

2019 taught me a lot. In 2020 I’ll use those lessons to push myself forward in a positive and productive way. I want to utilize this space more. Blogging was fun for me years ago and I am starting to feel inspired to create again. Be on the lookout for more from me.

Here’s what you can expect to see on this site and on my social media in 2020:

VIDEOS (Follow me on Instagram and Subscribe to my YouTube channel)

RECIPES (Originals and my favorites from cookbooks and the web)

WORKOUTS (Simple and easy workouts that anyone can do)


What would you like to see from me this year? How can I help you or be a source of inspiration?

Happy 2020! We got this!

Christmas Countdown Fitness Challenge

Last year I had so much fun with my Countdown to Christmas Fitness Challenge that I decided to do it again this year. Follow along and get active during this holiday season. Squeezing in workouts can be tough this time of year so I hope this fun challenge reminds you to keep it moving until Christmas.


Be sure to tag me on Instagram ( @tiavfitness) and use the hashtag #tiavfestivefit. I want to cheer you on!

Merry Fitmas!