Tameka Lyons Coaching

https://bytamekashatoya.com/blog/2023/5/17/dont-fake-it-until-you-make-it-3-strategies-to-help-you-stop-faking-confidence-and-truly-heal

Don't Fake it Until You Make It: 3 Strategies to Help you Stop Faking Confidence and Truly Heal — By Tameka ShaToya Confidence is not just a superficial facade; it is an inner state of being that emanates from a place of self-assuredness and authenticity. As a confidence and life transformation coach, I understand the struggle many women face in trying to project confidence while feeling a deep sense of insecurit

https://bytamekashatoya.com/blog/2023/5/3/focus-on-your-strengths

Focus on Your Strengths! — By Tameka ShaToya By using your core character strengths in meaningful ways, you'll not only feel more fulfilled and purposeful, but you'll also be more effective in achieving your goals. Studies have shown that people who use their strengths regularly are happier, more engaged, and more productive than those who don

https://bytamekashatoya.com/blog/2023/4/27/who-is-caring-for-you

Who is Caring for You? — By Tameka ShaToya Self-care is crucial for our physical, emotional, and mental well-being. When we neglect our own needs and prioritize the needs of others, we can quickly become burned out and overwhelmed. This can lead to physical and emotional exhaustion, decreased motivation and productivity, and an overall decre

✅Do THIS positive action to TRANSFORM your life today✅

I know it’s tiring to tell yourself to ‘think positive’ every minute of the day.

It’s also really difficult to fight negative self-talk when you have grown up with this type of conditioning your whole life.

Instead of wrestling with your thoughts, you can perform positive actions instead!

“Start smaller than you think”. You want to start eating healthier? Start by replacing 1 meal a day with a delicious salad.

You want to start working out and going to the gym but it seems TOO overwhelming? Start by getting used to the exercises at home and then choose one day a week to go to the gym and gradually increase.

Everything requires you to start small. Nobody can run a 5km marathon overnight!

☑️Let me know WHEN you will start your small action towards your goal?

☑️☑️Send me a DM saying “Small Steps” and lets get you started towards your goal now!

Ready to break free from your negative thoughts?

One of the most effective ways to break the cycle of negative thinking is to challenge negative thoughts when they arise. Negative thoughts can be irrational, and often they are not based on facts. When you notice yourself thinking negatively, try to question the thought and see if there is any evidence to support it. For example, if you're thinking, "I'll never be able to accomplish this task," ask yourself, "Is that really true? Have I been able to accomplish similar tasks in the past?" Often, we'll find that our negative thoughts are not based on reality and can be reframed in a more positive light.

Read the full blog post at the link in my bio!

Would you accept someone talking to you the way that you talk to yourself?

Then: I was the lowest weight I have ever been in my adult life. Looking at me, you would have never known that deep-down I hated the way that I looked.

I was struggling. I severely restricted myself and didn’t allow myself to eat things that I enjoyed. I was always on a diet which was doing more harm than good, but I didn’t realize it. I could stand in the mirror and point out all of the things that were wrong with my body and that needed to change.

My thighs were too big.
My arms were too muscular.
My stomach wasn’t flat enough.
My b***s weren’t perky enough.
My butt was too big and then it wasn’t big enough!
Sound familiar?

The worst part was, I struggled in silence.

Now: I am about 10lbs heavier, but I am much more mentally, physically, emotionally and spiritually to fake that! It is all about me feeling my absolute best and loving who I am!

I have learned that my body is amazing and I don’t have to look like anyone else to consider myself worthy.

My journey taught me so much about myself! I was finally able to set a goal and remain committed to that goal without starving, restricting myself from foods that I love, or treating my workouts like punishments.

I focused on learning my body, understanding how food made me feel, and doing the work that allowed me to heal and move forward!

If I can do it, you can too!! Will it take work, absolutely! Will some days be hard, Definitely! But with the right tools and the right support, you can have that amazing boost in confidence and that true understanding of just how worthy you are!

If you are currently feeling like the photo on the left, it is time to begin working on your journey so that you too can feel like the photo on the right. DM me “Get Started” and let’s start your journey to a total transformation.

https://bytamekashatoya.com/blog/2023/4/19/breaking-the-cycle-of-negative-thinking-how-to-cultivate-a-positive-mindset

Breaking the Cycle of Negative Thinking: How to Cultivate a Positive Mindset — By Tameka ShaToya Negative thinking can be a difficult habit to break, but it's important to recognize that it's not a permanent state of mind. Negative thoughts can lead to feelings of hopelessness, worthlessness, and sadness, and can even affect our physical health. But the good news is that by changing our thought

https://bytamekashatoya.com/blog/2023/4/14/learning-what-to-accept-and-when-to-let-go

Learning What to Accept and When to Let Go... — By Tameka ShaToya Life is a journey full of ups and downs, twists and turns, victories and defeats, and it's easy to get caught up in the turmoil of everyday challenges. From broken relationships to unfulfilled dreams, there are countless obstacles that can weigh us down and make us feel like we're stuck in a rut. Ho

Tired of feeling overly restricted in your diet?
Do not miss a meal in the hope that it will help burn some extra calories. You may believe that by skipping a meal you will save some calories or fat intake, but, as you have seen, the opposite tends to happen. In addition, if you go for a long period without a meal you are much more likely to over-indulge when you get fed-up and can‘t take the starvation any more…..

Want to read more? Click the link in my bio…
Have questions about how we can work together? DM me “SIMPLIFY” and lets map out a sustainable and unique way that you can reach your goals!

https://bytamekashatoya.com/blog/2023/4/12/healthy-habits-made-simple

Healthy Habits Made Simple..... — By Tameka ShaToya Do not miss a meal in the hope that it will help burn some extra calories. You may believe that by skipping a meal you will save some calories or fat intake, but, as you have seen, the opposite tends to happen. In addition, if you go for a long period without a meal you are much more likely to over-

Ready to be everything that you are meant to be??
To truly uncover your true potential, it's important to take action. It's one thing to set goals and have aspirations, but it's another to take the necessary steps to achieve them.
This means being disciplined and motivated, and taking the time to work towards your goals every day. It also means being willing to take risks and step out of your comfort zone, as this is often where true growth and development occur.
Want to read more? Click the link in my bio!!
After you read it, comment how you are going to unlock your potential!

https://bytamekashatoya.com/blog/uncoveringyourtruepotential

BTS | Uncovering Your True Potential — By Tameka ShaToya To truly uncover your true potential, it's important to take action.

Have you been struggling to reach your goals and feel like you keep coming up against barriers?

Click the link in my bio for tips on how to overcome those barriers and continue reaching your goals!

Are you feeling out of alignment spiritually, mentally and physically?

One of the things that I’ve learned on my journey is how important it is to refuel ourselves, not just physically, but spiritually and mentally as well.

We spend a lot of time focusing on the foods we eat, which is important, for our physical health and well being, but what about our mental and spiritual well being.

It’s equally as important to ensure that we are focusing on every aspect of our working to ensure that we are showing up empowered and aligned with our purpose!

It makes a huge difference when we spend some time feeding our minds with positivity and even better when we take time to devote to our spiritual journey. Maybe that means a 20-minute devotional or just spending some time alone in prayer, journaling, or reading a book.

Whatever that looks like for you, make sure you’re making that a priority in your life!

✨What are 3 things you can do today to refuel your spirit?

https://bytamekashatoya.com/blog/2023/4/5/breaking-through-barriers-to-reach-your-goals

Breaking Through Barriers to Reach Your Goals! — By Tameka ShaToya Have you ever had a big goal that you were so excited to accomplish and then you just gave up on it? One of the reasons we do not face our goals is because when we are faced with an unexpected barrier that we're unsure how to deal with, we shut down. We become discouraged, we start making excuse

➡️We are nearing the end of the first quarter of 2023 … and that means it’s time for your goal check-in. How are you doing so far? Post an emoji to let us know how it’s going!👇👇👇

I am so excited to officially announce the Little Black Dress Challenge!

This challenge will begin on March 27th!

It is a 4-week fitness and nutrition challenge that not only gives you the tools that you need to change your habits and look good…….

BUT, we are also working through mindset blocks to ensure that you have the confidence to rock anything that you want!!!

It includes:

-4-weeks of efficient and effective workouts to make sure that you have some intentional movement that can fit in your schedule

-A 4 -week meal guide with recipes and a shopping list

-4 live group calls with me to discuss habits, mindset and provide guidance and support

-AND……A virtual party where we will all wear our challenge outfits and celebrate what we have accomplished over 4-weeks!

This challenge is for you if:
-You are tired of dieting
-Want to gain the confidence to wear that dress, bikini, or outfit
-Need solid steps to help you get there
-Are ready for a transformation

Click the link in my bio to join this challenge now!

😋I have a light & delicious lower-carb dinner recipe for you today.

Scallops give any meal a special occasion vibe and the fun fact is that they take only a few minutes to sear.

This dish comes together even faster because it uses a packaged slaw mix.

👉If you want a heartier meal, serve it with a side of rice or roasted sweet potatoes.

Seared Scallops with Green Goddess Slaw
(makes 4 servings)

1 avocado, peeled and seed removed
1 cup (170 g) low-fat plain Greek yogurt
1 large lemon, juiced
½ cup (15 g) chopped fresh parsley
Pinch of sea salt
16 oz. (455 g) bag of broccoli or veggie slaw mix
1 Tbsp olive oil
1 lb (455 g) sea scallops, patted dry
Freshly ground pepper

Make the dressing: In a blender, combine the avocado, yogurt, lemon juice, parsley, and a pinch of salt. Cover tightly and blend until smooth. If you want a thinner dressing, add a small amount of water, ½ tsp at a time.

Prepare the slaw: Place the slaw mix in a large salad bowl and pour the avocado mixture over it, tossing to coat.

Sear the scallops: Heat the olive oil in a large skillet over medium-high heat. Place the scallops in the pan and cook for about 1-2 minutes per side (until browned). Remove from the heat, and sprinkle with pepper and additional salt if desired.

Place on a serving plate with the slaw. Enjoy!

🍛If you try this, make sure you post a photo and tag me! Need more meal inspiration dm me MEALS!

🔥In other words: set yourself up for success. Easy way to do that? Pay close attention to how you talk to yourself.

When you BELIEVE you can do it, you’ll be a lot more likely to achieve it 💪

Looking for a jumpstart to get you started?? Click the link in my bio for you free 7-Day guide!

Have you tried everything; the fad diets, working out for hours, and giving up all of your favorite foods just to find that what you were doing wasn’t sustainable?

Are you lacking support, accountability, or the tools that you need to truly reach your goals?

🤔Why keep going around and around trying to do it on your own?!?

Why not work with someone that provides you with:

✅Support
✅Accountability
✅Individual Macros
✅Individual workouts that you can fit into your busy schedule
✅Mindset calls
✅A community of like-minded individuals to offer additional support
✅Habits that you can implement into your daily life to ensure your success is a lifelong experience

🙋🏽‍♀️Are you ready to make a change and truly step into who you are?

DM me “I’m Ready” and let's get started.

Always running out the house and never have time to make a protein packed breakfast??

🥚This is a staple meal prep recipe that we tend to forget about!

But these “muffins” are simple, tasty, and take very little time to throw together.

✅Pair them with some berries for a quick & easy breakfast.

3-Ingredient Egg Muffins
(makes 4 servings)

Use your favorite peppers… red, yellow, or orange in this colorful and filling make-ahead breakfast.

4 medium bell peppers
Sea salt & freshly ground pepper (to taste)
8 large eggs
¼ cup (28 g) Mexican-blend shredded cheese

Preheat your oven to 400°F/200ºC and coat a sheet pan with cooking spray.

Cut the bell peppers in half lengthwise, and remove the ribs and seeds. Place the peppers in the pan with their cut side up, and sprinkle with a small amount of sea salt and pepper. Place in the oven for 15 minutes.

Remove from the oven and crack 1 egg into each pepper cup. Sprinkle on a little more salt and pepper, along with ½ Tbsp of cheese. Place the peppers back in the oven and continue to bake for another 15-20 minutes until the eggs are set.

To store, let the peppers cool and then place them in a tightly covered container for up to 4 days. You can reheat them in the microwave.

Want more quick and easy recipes comment “Meals” below 😊