Tianna Marie Coaching

Make sure to include a wide variety of fruits, vegetables, whole grains, nuts & seeds into your diet to make sure you are meeting your daily fiber targets!
A general rule is 15g of fiber for every 1,000 calories you are consuming 🍓🥑🍌

The benefits of eating a (mostly) whole food, minimally processed diet are profound. It provides our bodies with important micronutrients, immune system support, strength for muscles and bones, fiber, healthy fats, pre & probiotics to improve gut health. This all helps to reduce inflammation & promote overall wellness.

Food is medicine 🍉🍌🥑

Little getaway 🏕️🎣 Making the most of these summer days ☀️

Helloooo sunshine I missed you ☀️

Little weekend getaway 🫶

Happy Easter Weekend my friends 🐣

Remember, it's ok to enjoy some chocolate & treats this weekend! You don't have to earn the right to eat some chocolate.

Like anything, it's about moderation. You don't have to overindulge just because its Easter!

You really have 2 options depending on what your goals are:

1. Have some chocolate & track it so you still stay within your macro targets for the day

2. Enjoy the day guilt free & make some beautiful memories with your loved ones. You can get back to tracking the following day!

Do not deprive yourself of treats. There are no "good" or "bad" foods. It's all about balance & fitting the foods you love into your diet regularly. This will ensure you don't feel the need to binge once you don't have any more "willpower."

You can enjoy chocolate any day of the year, so don't feel like you need to eat it all in one day.

Most of all, enjoy yourself and have an AMAZING weekend.

Lots of love 🫶

Tracking macros is not for everyone, but it is important to understand the wide range of uses & benefits it can have. Even just a few months of tracking can have huge effects on your nutritional knowledge, awareness, ability to manage your health & reach your fitness goals, whatever those may be for you 🙌

Reverse dieting is important for so many reasons.

👉Have you been dieting or eating very low calories for years?

👉Have no energy throughout the day?

👉Sleep is horrible?

👉Not progressing in your workouts?

👉Trying to lose weight but not seeing results?

You may need to take a look at your diet and ask yourself if a reverse diet is something you need.

Let me know if this post was helpful! Feel free to DM me if you have questions ♡

Finally took some new progress pics. Here for the legs & b***y gains! Although I clearly need a tan & SUNSHINE 🌞

Over the past 1.5 years my main priority has been to heal my gut & hormone health. In the left picture I had bad SIBO as a result of taking iron supplements for YEARS, along with too many rounds of antibiotics, years of restriction, and other factors. I also had an irregular period as gut & hormone health is very connected.

In the right photo, my gut health has drastically improved, and my period has been completely regular for the pasts 6+ months (for the first time in my LIFE.)

I still have a long way to go, but I have made HUGE improvements with my internal health, which always takes #1 priority for me. I feel energized throughout my days, I don't get crazy mood swings, I sleep well. I just feel GOOD. I feel like a normal human and it's the honestly the best, especially after so many years of feeling like "wtf is wrong with me."

Now that my gut & hormones are more balanced, my body is actually absorbing the nutrients it needs to feel good, energized, strong, & actually build muscle & strength.

If any of you feel like you're going through life sick & tired of feeling the way you do, I want you to know that when you heal on the inside, the rest falls into place ♡

She quietly binged our Podcast and then decided to reach out for help.

Claire came to us knowing a decent amount her body and exercise, but with 𝗻𝗼 𝗱𝗶𝗿𝗲𝗰𝘁𝗶𝗼𝗻 in how to apply it.
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She had worked with in-person trainers before, but still didn't have the confidence to workout on her own, or stay consistent with her workouts.
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She ate super healthy, but she was tired all the time, hangry, and had little energy for her family (or herself).
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With a few tweaks, dedication and effort, Claire was able to turn everything around, achieve a body she never dreamed possible, and ACTUALLY start making huge progress, both inside and out.

The craziest thing....

In the "Before" pic she was eating 1800 calorie/day, and is now eating 2400 cals/day in the "After" pic... so these results weren't even from a diet.

Not only has she made insane progress in her body composition, but she also:
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✅ Went from being afraid of working out alone in a gym to CRUSHING her lifts like a true baddie.
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✅ Went from being afraid of eating more food to eating what she wants without restriction.
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✅ She knows how to fuel her workouts.
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✅ Her fitness doesn’t run her life, it’s a part of her life
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✅ She can live this lifestyle, while being a busy mom and traveling for work.
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Now, Claire has FREEDOM.
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SHE is in the driver’s seat in her own journey.
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That’s what truly matters to us at - seeing our clients become empowered and truly understand this journey for themselves.
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No results are worth getting if you can’t keep them!
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Want to make a transformation like Claire's?

DM us “CLAIRE” for more info!