Tiffany Lorene Health & Fitness

Tiffany Lorene Health & Fitness Certified Personal Trainer specializing in strength training, nutrition and mental health.

Women's Coach specializing in holistic strength training and nutrition. Helping you to feel strong, capable and connected to your body.

1:1 online coaching for women

04/20/2026

It’s important to allow your knees over your toes as long as you do these things.

✅ move SLOW, don’t drop into it
❌ DO NOT let your heels lift off the ground

We need to train our knees in flexion because that is the function of the knee. It’s what allows you to walk, hike, go up stairs. It’s a daily movement. Avoiding it is avoiding strengthening your knees.

04/16/2026

You’re the one holding you back 🫠

Of course you’d like to think that if you just worked out a little bit more or ate some protein that it could erase your treacherous weekends.

🍸I’m not saying don’t have fun and live a little, but girl, when it’s happening every single weekend?

How are you gonna see change if you don’t make a change to the biggest thing keeping you stuck?

Here’s a reminder that it’s not easy, but it is simple. Friday, Saturday, Sunday is 3/7 days in the week.

Trust me, the fast track to seeing a change in your body’s physique and health is to quit drinks every weekend that lead to less nourishing choices.

04/13/2026

Here’s why it’s a good swap 🔥

You’re probably feeling tension in your lower back because you haven’t quite mastered how to engage your core and use your glutes to support you in this bent over position.

In the meantime, let’s get better at where we are at today.

Gorilla Row tips:
- wide stance with feet
- hinge back hips, maintain a flat lower back
- maintain a proud chest
- press dumbbells into the box to stabilize
- drive elbow to side bring dumbbell towards hips

Save this for your next back workout and let me know in the comments if this helps and I’ll make more videos like this.

03/19/2026

I needed REAL DATA to make changes.

When I began to take strength training serious, the only goal I had was to get a nice body. I started to see some results - then I plateaued. I thought I just had to do the most!

🚩 The most amount of workouts, the most burpees in class, lift the most weight, and push so hard in my workouts that my form was compromised, resulting in injuries.

💪🏼 Once I slowed the F down, focused on form, breathing, feeling the right muscles and tracked my weight, reps and sets — things changed.

I enjoyed these workouts much more than thrashing my body around trying to do so much. I started seeing definition in my body and dropped the body fat.

AND bonus tip: I ate the amount of protein my body needed in order to build the lean muscle mass and lose body fat (around 140-150 grams of protein daily for me).

That progress was over the last 13 years.

Learn from my MISTAKES:
- Have a plan and track your workouts.
- Focus on really good form and control.
- Know how to use your breath to protect your core and pelvic floor.
- Strength train 3-5x a week (not everyday)
- Allow rest and recovery.
- Eat protein!

Are you done winging it?

03/04/2026

It’s probably not your genetics.
It’s how you were taught to take care of yourself.

🫡 Let me be real and direct:

• In the last 25 years, women have only recently started lifting weights consistently.
• If you’re a 90s kid, you grew up on TV dinners, packaged snacks, soda, and fast food.
• We were told to do cardio — and to avoid weights.
• Women’s health research is still playing catch-up.

Our mothers did the best they could with what they were taught.

But if we learned to:
– “clean our plate”
– ignore hunger cues
– overeat or undereat
– skip strength training
– tolerate stress and zero boundaries
– rely on ultra-processed foods

…then that became “normal.”

And what’s normal gets repeated.

The good news?

It’s now acceptable — and powerful — to choose differently.

To prioritize strength.
To nourish your body intentionally.
To regulate your nervous system.
To protect your energy.

You are allowed to change the pattern.

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Rocklin, CA

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Monday 6am - 6pm
Tuesday 6am - 6pm
Wednesday 6am - 6pm
Thursday 6am - 6pm
Friday 6am - 6pm

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