"The pain you feel today will be the strength you feel tomorrow." ~ Arnold Schwarzenegger #quoteoftheday #bodybuilding#womensfitness #bikiniprep#bikiniprepcoach #womensfitness#bodytransformation

"All we have to decide is what to do with the time given us." ~ J.R. Tolkien

Although forming new habits is often easier said than done, it always starts with a simple decision. Just decide if you want to settle for excuses or demand what you want from life. It is that simple when developing healthy habits. Once you have made up your mind, here are a few simple meal prep tips to help you stay on track

1. Evaluate Your Daily Routine: Change is always tricky, but the first step is still self-awareness. Take stock of your current routines and determine the best time to prepare your meals.

2. Plan Ahead: Determine your weekly diet and hit the grocery store for all essential ingredients. When looking for new healthy recipes, take advantage of the internet. Buy all food and storage containers in advance.

3. Time Block: Weekly meal prep usually takes 2-3 hours. Sunday evenings seem to work best for me. I typically pick two or three recipes using the ingredients from my diet and spread them throughout the week for variety.

4. Measure Your Portions: Make sure you have a small scale for portioning your meals. Reusable plastic containers are perfect for grabbing and going!

5. Plan Healthy Snacks: It's hard to make the right decisions while standing in front of a vending machine. And very few vending machines have healthy options. A quick pre-planned snack in a small zip bag can be a lifesaver. I include small snacks in my meal plans to bridge the gap between meals.

 

The answer is…. True!

Working out at the gym can be a great way to improve your fitness, but it's not as easy as just showing up.

In order to have an effective workout, you have to break a bit of sweat!

This means that you have to put in some effort and really push yourself.

If you're not used to working out, it may be tough at first, but it's worth it in the end.

#workingout #healthyliving #fitness #workout #gym #fitnessmotivation #gymlife #motivation #training #healthylifestyle #bodybuilding #exercise #fit #weightloss #workoutmotivation #fitnessjourney

"All progress takes place outside the comfort zone." ~ Michal Joan Bobak #quoteoftheday #womensfitness #npcbikini #bikiniprepcoach

Salmon is an incredible diet food with great health benefits and nutritional value. #bikiniprepcoach #foodtips #diettips #weightloss #womensfitness

Did You Know? Every 35 days, your skin replaces itself and your body makes new cells from the food you eat. #bikiniprepcoach

Weight training is fundamental when it comes to sculpting the body, but it doesn't have to be the only type of training you do.

If you want to see results, you'll need to put in some effort, and include other types of training that can also help you achieve your goals.

While weight training should be at the core of your training plan, you can include:

• Boxing
• Yoga
• Calisthenics
• Swimming
• Other forms of cardio

What's your favorite side training activity? Comment below!

#cardio #fitness #workout #gym #fit #motivation #fitnessmotivation #training #bodybuilding #exercise #health #fitfam #gymlife #lifestyle #healthy #personaltrainer #strong #weightloss #crossfit #fitnessaddict #muscle #fitspo #instafit #running #fitnessmodel #healthylifestyle #strength #sport #getfit

Ever heard of the 80/20 Rule? Well, it also applies to weight loss habits. You don't have to be perfect all the time to lose weight and maintain a healthy lifestyle. #weightloss #womensfitness #bikiniprepcoach #tatianadebique

We are excited to welcome Michelle Chapman to Team BPC. This Professional Saleswoman and new mom is a true superwoman. I am confident she be able to manage it all as she gets ready for her Second NPC Bikini Competition. #npcbikini #bikiniprepcoach #bikiniprep #tatianadebique #womensfitness

We are thrilled to welcome Megan Redd to Team BPC. This beautiful Certified Personal Trainer from Daytona Beach, Florida is about to embark on her first NPC Bikini Competition. She is going to be amazing #npcbikini #bikiniprepcoach #bikiniprep #tatianadebique #womensfitness

The Benefits of 20 Daily Squats #weightloss #womensfitness #bikiniprepcoach #npcbikini #ifbbbikini

If building muscle is your priority, you've got to follow the rules. #womensfitness #bikiniprep #weightloss #bodytransformation #bikiniprepcoach #tatianadebique

TAMEKIA CARTER, IFBB PRO BIKINI COMPETITOR

⭐️⭐️⭐️⭐️⭐️

5 STAR REVIEW OF TATIANA DEBIQUE

BIKINI PREP COACH

"TATIANA DEBIQUE IS TRULY AMAZING! I DECIDED TO CHOOSE HER AS MY COACH AND I AM SO GLAD I DID! I DON’T BELIEVE I WOULD HAVE WON THREE 1ST PLACE TROPHIES AND TWO OVERALL ON MY FIRST SHOW IF I DIDN’T HAVE HER COACHING ME ALONG THE WAY."

Low Carb Flaxseed & Coconut Porridge - Here is another healthy breakfast alternative. This breakfast packs 228 calories with 15 grams of carbs, 18 grams of protein, 10 grams of fat, and 10 grams of fiber. And, it fits in nicely with our healthy weight loss and body transformation package. #weightloss #bodytransformaiton #womensfitness #bikinifit #bikiniprepcoach

"Success is what comes after you stop making excuses." ~ Luis Galarzat #quoteoftheday #bikiniprepcoach Tatiana Debique, Bikini Prep Coach, LLC, Bikini Pro Nutrition, LLC

Congratulations Kim Lively on an outstanding performance at the NPC Kuala Classic. We are very proud of you for winning 1st place in NPC Bikini Novice and 2nd Place in NPC Bikini Open. You are now Nationally Qualified with a bright future ahead of you in the sport. @Kim.lively Tatiana Debique, Bikini Prep Coach, LLC, Around The NPC & IFBB with JM Manion

It's Not Just About the Numbers! Your source of calories has a huge impact on your metabolism and overall health. #bikiniprepcoach #womenshealth #womensfitness

"Once you learn to quit, it becomes a habit." - Vince Lombardi, Jr. #quoteoftheday #bikiniprepcoach #bikiniprep #weightloss#womensfitness

We are excited to welcome Bianca Johnson to Team BPC. Bianca is a beautiful psychology student at St. Petersburg University. She is very athletic and will be preparing for her first NPC Bikini Competition

Never Skip Leg Day ~ There are so many benefits. Here are few of my favorites. #bikiniprep #npcbikini #weightloss #bodytransformation #bikiniprepcoach

Although many of us tend to obsess about one or two progress indicators, when combined they paint a clearer picture of how we are doing. #womensfitness #weightloss #bodytransformation #bikiniprepcoach #tatianadebiquePr

We all know the importance of fiber in our diet. Here are some amazing natural sources of fiber. #weightlosstips #nutrition #womensfitness #bikiniprepcoach #bikiniprep

We are thrilled to welcome Francesca Gerard to Team BPC. Francesca is a personal trainer from Fort Lauderdale, Florida. She is preparing for her first NPC Bikini Competition. #bikiniprepcoach #npcbikini #womensfitness #tatianadebique

We are excited to welcome Paulina Fuller to Team BPC. This Weatherford Texas native has such an inspirational story. I can't wait to see her grace the stage in her first NPC Bikini Competition. #npcbikini #bikiniprep #bikiniprepcoach #womensfitness #tatianadebique