Tatiana FitHealth

Save to refer back to this squat depth guide ✅

Drop a comment if you would like specific exercise demonstrations👇🏼

Here for you, always💛

Your Monday reminder:

Imperfect action is always better than inconsistent perfection.

You got this.

Here for you, always 💛

Drop a 💙 below for my free fat loss guide and start now 🫶

Don’t do this on vacation if you’re trying to lose weight‼️

Make weight loss ✨sustainable ✨

Save as a constant reminder ✅

Here for you, always 💛

Do these 4 things for weight loss ‼️

The last one is especially important.

Save to use as a constant guide ✅

Here for you, always 💛

The 3 tools I use to track my weight-loss that aren’t the scale:

- Progress Photos
- LifeSum
- RepCount

Do you/ have you used any of these? I’d love to know what you use and if you agree Lifesum beats myfitnesspal 👀

Just your lil reminder ✨🫶

Focus on how fueling your body properly makes you feel

over

focusing on what you “can and can’t” have.

Any more questions, drop them 👇🏼

Here for you, always 💛

Discipline works…

Until it doesn’t.

What you need to hear instead. ^

Share with someone who needs to read this ✅🫶

Here for you, always💛

Full restriction is the ticket to another failed diet. Think about it THIS ^ way instead.

Share with someone who needs to hear this ✅🫶

Here for you, always💛

Weight loss on the surface is simple, but it’s not easy.

Don’t make these mistakes ⬆️ and save as a constant reminder ✅

There’s a difference between complete restriction and priming your environment.

Complete restriction means you are not allowing yourself certain foods.

Priming your environment means you have nutrient-dense options readily available to you in your space.

You are not restricting foods, but instead setting yourself up for success by having to exert minimal willpower.

I had always thought it was about self-discipline… until I realized it’s about how I keep my environment.

What do you think? 👇🏼

weightlosstips

Hope you all enjoy the holiday 🫶

Save and share for a constant reminder. Happy early 4th! ❤️🤍💙

7 things you should know about fat loss.

Wish past me would of known #7 sooner, hby?👀

Share with someone who needs to see this ✅🫶

Meal ideas: Chick-fil-A Edition !

All meals are quick under 700 calorie options!

Yes, you can make all foods work AND still lose fat. & here’s just an example.

Total calorie and protein breakdown per meal included ✨

What’s your go-to order, did I miss your fav? 👇🏼

Share if you found this helpful and follow for more 🫶

5 mistakes to avoid on your weight loss journey ❗️

1. Not eating enough protein
2. ONLY focusing on cardio
3. Cutting out and Restricting foods
4. Over-exercising to see results
5. Not walking!

If I could go back and tell myself to CHILL the heck out and look at what’s working by seeing what I was being consistent with I would.

HOT TAKE: What’s actually “working” for you is what you keep in your routine not how quickly you’re losing weight.

Do you agree? Which are you working on? Let me know ⬇️

9 of my favorite low calorie sauces to help with weight loss ⬇️

Fat loss can become a heck of a lot easier when you realize sauces/oils can be a majority of the calories you are eating !

For reference, 1 tbsp of Mayo is 100 cal versus 1 tbsp of mustard is 5 cal.

A simple swap on that sandwich you order from mayo —> mustard is an effective change!

This isn’t to demonize Mayo or any “higher calorie” sauces.

This is to let you know, HEY you can still enjoy the food you’re eating, not hate your life dieting, make it tasty…but also be more aware of your food choices.

Weight loss doesn’t have to be tasteless and boring, okay?😉

Did I I miss any of your favs? ⬇️

Save for your next grocery shop !✅✨

How can you eat more and lose weight?! ⬇️

There’s a huge difference between a food’s calories and its volume.

Caloric density is how many calories are in a food item.

The volume of food is how small or large the portion size is.

So. When people say “you can eat more and still lose weight” they really mean…

You can eat larger portion sizes of foods with lower caloric density.

For example…

You can fill a giant a** bowl with veggies, spinach, arugula, w/ all the fixings which could be a total of 300 calories.

or

You could eat a little chocolate bar for 300 calories.

This isn’t to demonize the chocolate bar. This is telling you to be smart with your food choices. Don’t restrict the candy bar, but acknowledge there’s a time and place.

If you’re absolutely starving all the time, focus on prioritizing more high volume foods (fruits, veggies, potatoes, etc) to satiate you.

…and have the dang chocolate bar every so often, it’s not going to ruin all your progress, promise 😉

— Drop a 🍉 below and I’ll send you my free fat loss guide directly ! ✅ —

9 higher protein options for on the go! ⬇️

Opting for snacks that are higher in protein is a SOLID way to ensure you’re hitting your protein target for the day.

Take a look at the back label. A food is considered “high-protein” if you see on that label protein in grams # is greater than both the carbs in grams and the fats in grams.

Another good measure is seeing that the amount of protein in grams is around 10% of the total calories of that food item.

For example, a protein bar that is 300 calories with only 10 grams of protein would not necessarily be the best option.

A protein bar with 200 calories with 20 grams of protein hits that 10% protein mark and I’d consider as “high-protein.”

Save for your next grocery shop !✅

Tell me what snacks I missed !👇🏼

Full day of eating inspo❗️❗️

This is just a well balanced day of eats to get meal inspiration from!

The portion sizes will be different for you…but it’s just to give more of an idea on the nutrition info 🫶

Which are you gonna try?! 👇🏼

The most important message for fat loss‼️‼️

Let’s keep it damn ✨sustainable✨ shall we?

More in my fat loss guide at the top of my page💛💛

The best diet for fat loss must be‼️

Healthy (mostly)
Enjoyable (mostly)
Not Restrictive
Simple as hell

Hope this helped 🫶

More about this is in the free fat loss guide at the top of my page.✨

❗️ Fat Loss Order of Importance ⬇️

1. Calorie intake
2. Protein intake
3. Strength training
4. NEAT (Non-Exercise Activity Thermogenesis)
5. Cardio

Hope it helped 🫶

A great nourishing meal, olives, hummus, and feta for fats, cucumber, tomato, quinoa for fiber and carbs — a great addition would be a lean protein source like grilled chicken ! Or make a yogurt based tahini dressing to incorporate more protein!

Greek Cucumber Salad: https://jessicainthekitchen.com/mediterranean-quinoa-salad-bowl/

This Greek Cucumber Salad is loaded with delicious and filling veggies, topped with creamy hummus and comes together in just 20 minutes!

Cannot stress this enough! Very helpful tips to stay consistent in your health journey!

Delicious meal and easily made in an instant pot - a great idea for meal-prepping and for those with food sensitivities this recipe is gluten free !

RECIPE: https://rainbowplantlife.com/instant-pot-lentil-soup/

This Instant Pot Lentil Soup is not your ordinary lentil soup! It's hearty, rich, and flavor-packed yet healthy, vegan, and gluten-free. Thanks to the Instant Pot, it's so easy & quick to make and is great for meal prep and freezing.

Perfect is not better.

Perfect will slow down the process in the end.

Perfect will slowly rob you of you of your success, joy, and happiness.

So...how can we achieve consistency?

If we take our self-imposed stringent rules
out of the question. We need to stop self-imposing this timeline to reach certain fitness or any health related goal. ⏰❌

Take a step back and realize how you're going to make it happen is if you redirect your attention from "I need to lose x amount of pounds in 2 months" to "I want to focus on being active more and fueling my body with nourishing meals as consistently as possible."

Once you realize you're setting yourself up for a lifestyle change and this doesn't happen over night... you're golden.✨

Stop trying to be perfect.

Be consistent.🔁

Check out our website! Fitness and nutrition info will be posted on this platform as well for your convenience 😊

Home | Stamina Fitness And Stamina Fitness and Nutrition is a newly formed business with the mission of assisting those just beginning or in the midst of their health journey. We are here to help you along the way and are merely a center for your education. The fitness and nutrition advice provided purely stems from passionat...

Perfect is not better.

Perfect will slow down the process in the end.

Perfect will slowly rob you of you of your success, joy, and happiness.

So…how can we achieve consistency?

If we take our self-imposed stringent rules out of the question. We need to stop self-imposing this timeline to reach certain fitness or any health related goal. ⏰❌

Take a step back and realize how you’re going to make it happen is if you redirect your attention from “I need to lose x amount of pounds in 2 months” to “I want to focus on being active more and fueling my body with nourishing meals as consistently as possible.”

Once you realize you’re setting yourself up for a lifestyle change and this doesn’t happen over night… you’re golden. ✨

Stop trying to be perfect.

Be consistent.🔁

lifestyle