Bikini Prep Coach, LLC
2.4K views | +1 today
Follow
 
Scooped by Tatiana Debique
onto Bikini Prep Coach, LLC
Scoop.it!

How to Lose 10 Pound Fast & For Good

How to Lose 10 Pound Fast & For Good | Bikini Prep Coach, LLC | Scoop.it

As a Nutritionist and Fitness Coach, I get some variation of this question every day.  Often people expect a silver bullet that will “drop” the monstrous 10 pounds instantly.  But realistically, the HEALTHY way to lose weight is to lose 2 pounds a week.  Anything beyond that is water weight and muscle loss.

Tatiana Debique's insight:

As a Nutritionist and Fitness Coach, I get some variation of this question every day.  Often people expect a silver bullet that will “drop” the monstrous 10 pounds instantly.  But realistically, the HEALTHY way to lose weight is to lose 2 pounds a week.  Anything beyond that is water weight and muscle loss.

 

Create a routine around your weight loss. 

 

  1. Examine your current eating habits.  Stop dining out and cook at home.  Restaurants cook with low-quality ingredients, high sugar, fat, salt, and other chemicals. 
  2. Eliminate processed sugar (sodas, desserts, candy).   It’s hard at first, but after a while, you will stop craving it.  Watch out for hidden sugars in coffee creamer and other food additives.
  3. Eat 3 small meals with 2-3 small snacks in-between.   The goal is to eat every 3-4 hours, keep your blood sugar and energy balanced.  Plummeting in blood sugar levels will cause unnecessary cravings and munchies. 
  4. Your main meal plate should include lean protein, a large serving of green veggies (high in fiber), and a serving of whole grain or starchy carbohydrates.
  5. For a snack opt out for fruit with some healthy fat like nuts or nut butter.  A protein shake is another great snack option.
  6. Drink plenty of water.  Many people mistake thirst for hunger.  Drinking water will keep your belly full.
  7. Burn 300-500 calories in the gym daily.  Use a tracker like Fitbit or apple watch.  
  8. Get a full night sleep!

 

If you mess up once, don’t kill yourself over it. Your day is not ruined.  Just pick up at the next healthy meal.  Remember it’s about consistency over time.  Once these good habits have been formed, you'll keep the weight off for good.

 

No comment yet.
Bikini Prep Coach, LLC
The Bikini Prep Coach Company is a full-service Bikini Competition Prep, Weight-Loss organization dedicated to women's fitness located in Tampa, Florida.  All fitness packages are developed under the guidance of IFBB Pro Bikini  Olympian, Champion, and Coach Tatiana Debique.  We will give you everything needed from customized diets, to your bikini training regiment, and help with your overall stage presentation. You’ll reap the benefit of more than twelve years of Tatiana's competitive fitness and bodybuilding experience, and we’ll get you dialed in. We go above and beyond to ensure that even your hair, make-up, tanning, stage presence and, posing are second to none.
Your new post is loading...
Scooped by Tatiana Debique
Scoop.it!

Quote of the Day: Arnold Schwarzenegger

Quote of the Day: Arnold Schwarzenegger | Bikini Prep Coach, LLC | Scoop.it

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

No comment yet.
Scooped by Tatiana Debique
Scoop.it!

5 Great Tips for Consistent Meal Prep

5 Great Tips for Consistent Meal Prep | Bikini Prep Coach, LLC | Scoop.it

"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.

 

No comment yet.
Scooped by Tatiana Debique
Scoop.it!

True or False? If You're Not Sweating, You're Not Working Hard.

True or False? If You're Not Sweating, You're Not Working Hard. | Bikini Prep Coach, LLC | Scoop.it

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

No comment yet.
Scooped by Tatiana Debique
Scoop.it!

Outside the Comfort Zone

Outside the Comfort Zone | Bikini Prep Coach, LLC | Scoop.it

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

No comment yet.
Scooped by Tatiana Debique
Scoop.it!

Salmon the Super Diet Food

Salmon the Super Diet Food | Bikini Prep Coach, LLC | Scoop.it

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

No comment yet.
Scooped by Tatiana Debique
Scoop.it!

Did You Know?

Did You Know? | Bikini Prep Coach, LLC | Scoop.it

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

No comment yet.
Scooped by Tatiana Debique
Scoop.it!

How to Get a Sculpted and Muscular Back

How to Get a Sculpted and Muscular Back | Bikini Prep Coach, LLC | Scoop.it

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

No comment yet.
Scooped by Tatiana Debique
Scoop.it!

The 80/20 Habits For Fat Loss

The 80/20 Habits For Fat Loss | Bikini Prep Coach, LLC | Scoop.it

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

No comment yet.
Scooped by Tatiana Debique
Scoop.it!

Team BPC Welcomes Michelle Chapman

Team BPC Welcomes Michelle Chapman | Bikini Prep Coach, LLC | Scoop.it

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

No comment yet.
Scooped by Tatiana Debique
Scoop.it!

Team BPC Welcomes Megan Redd

Team BPC Welcomes Megan Redd | Bikini Prep Coach, LLC | Scoop.it

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

No comment yet.
Scooped by Tatiana Debique
Scoop.it!

The 7 Rules of Muscle Building

The 7 Rules of Muscle Building | Bikini Prep Coach, LLC | Scoop.it

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

No comment yet.
Scooped by Tatiana Debique
Scoop.it!

Tamekia Carter, IFBB PRO - Bikini Prep Coach Review

Tamekia Carter, IFBB PRO - Bikini Prep Coach Review | Bikini Prep Coach, LLC | Scoop.it

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."

No comment yet.
Scooped by Tatiana Debique
Scoop.it!

Bikini Fit Food Recipe: Low-Carb Flaxseed & Coconut Porridge

Bikini Fit Food Recipe: Low-Carb Flaxseed & Coconut Porridge | Bikini Prep Coach, LLC | Scoop.it

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

No comment yet.
Scooped by Tatiana Debique
Scoop.it!

No More Excuses

No More Excuses | Bikini Prep Coach, LLC | Scoop.it

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

No comment yet.
Scooped by Tatiana Debique
Scoop.it!

Congratulations Kim Lively

Congratulations Kim Lively | Bikini Prep Coach, LLC | Scoop.it

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

No comment yet.
Scooped by Tatiana Debique
Scoop.it!

It's Not Just About the Numbers

It's Not Just About the Numbers | Bikini Prep Coach, LLC | Scoop.it

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

No comment yet.
Scooped by Tatiana Debique
Scoop.it!

Nutrition Tip of the Day: Blending

Nutrition Tip of the Day: Blending | Bikini Prep Coach, LLC | Scoop.it
Smoothies are a great way to get protein and other nutrients into your diet.
They can be made with a variety of ingredients, including fruits, vegetables, and dairy or non-dairy products (but be mindful of the sugar content.) Many people like to make smoothies with protein powder, which is a convenient way to reach your daily protein requirement.
What’s your favorite smoothie? Comment below!
No comment yet.
Scooped by Tatiana Debique
Scoop.it!

Team BPC Welcomes Bianca Johnson

Team BPC Welcomes Bianca Johnson | Bikini Prep Coach, LLC | Scoop.it

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

No comment yet.
Scooped by Tatiana Debique
Scoop.it!

Never Skip Leg Day

Never Skip Leg Day | Bikini Prep Coach, LLC | Scoop.it

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

No comment yet.
Scooped by Tatiana Debique
Scoop.it!

Important Fitness Progress Indicators

Important Fitness Progress Indicators | Bikini Prep Coach, LLC | Scoop.it

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

No comment yet.
Scooped by Tatiana Debique
Scoop.it!

Amazing Natural Sources of Fiber

Amazing Natural Sources of Fiber | Bikini Prep Coach, LLC | Scoop.it

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

No comment yet.
Scooped by Tatiana Debique
Scoop.it!

Team BPC Welcomes Francesca Gerrard

Team BPC Welcomes Francesca Gerrard | Bikini Prep Coach, LLC | Scoop.it

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

No comment yet.
Scooped by Tatiana Debique
Scoop.it!

Team BPC Welcomes Paulina Fuller

Team BPC Welcomes Paulina Fuller | Bikini Prep Coach, LLC | Scoop.it

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

No comment yet.