"Look in the mirror, that's your competition." - John Assaraf

#quoteoftheday #bikiniprepcoach #bikiniprep #npcbikini #wbffbikini #ocbbikini #weightlossjourney #fitspo #womensfitness #bodytransformation #bodyofyourdreams #teambpc #tatianadebique #prepcoach

"A year from now, you may wish you had started today. " - Karen Lamb

#quoteoftheday #bikiniprepcoach #bikiniprep #npcbikini #wbffbikini #ocbbikini #weightlossjourney #fitspo #womensfitness #bodytransformation #bodyofyourdreams #teambpc #tatianadebique #prepcoach

"Get comfortable with being uncomfortable!" - Jillian Michaels

#quoteoftheday #bikiniprepcoach #bikiniprep #npcbikini #wbffbikini #ocbbikini #weightlossjourney #fitspo #womensfitness #bodytransformation #bodyofyourdreams #teambpc #tatianadebique #prepcoach 

"Exercise is King. Nutrition is Queen. Put them together, then you've got a Kingdom." - Jack LaLanne

#quoteoftheday #bikiniprepcoach #bikiniprep #npcbikini #wbffbikini #ocbbikini #weightlossjourney #fitspo #womensfitness #bodytransformation #bodyofyourdreams #teambpc #tatianadebique #prepcoach 

"Reading is to the mind what exercise is to the body." - Joseph Addison

#quoteoftheday #bikiniprepcoach #bikiniprep #npcbikini #wbffbikini #ocbbikini #weightlossjourney #fitspo #womensfitness #bodytransformation #bodyofyourdreams #teambpc #tatianadebique #prepcoach

Balancing training and diet with work and personal life can be difficult for any bikini competitor. It requires a lot of dedication, time management, and organization to achieve the best results. Here are the top 5 tips for balancing your training, dieting, and personal life: 

• Schedule your day: The key to balancing your training, dieting, and personal life is to create a schedule that works for you. Make a daily plan that includes your training, dieting, and personal activities. Make sure to schedule your training and dieting at the most convenient times, and be flexible with your schedule as needed. 

• Prioritize your time: Prioritize your time by focusing on the most critical tasks first. For example, squeeze in a quick workout before work or during lunch break if you have a busy day at work. 

• Make use of your free time: Use your free time to your advantage. Instead of watching TV or scrolling through social media, use that time to prepare meals or do a quick workout. 

• Be creative with your workout: You don't have to spend hours in the gym to see results. You can get a great workout in by doing bodyweight exercises or working out at home with minimal equipment. 

• Get support from your loved ones: Don't be afraid to ask for help from your loved ones. They can help you with meal prep or even join you for a workout. This will make you feel more accountable and make your journey more enjoyable. 

Remember, consistency is key. By following these tips, you'll be able to balance your training and dieting with your work and personal life. Then, with the right mindset and the right plan in place, you can achieve your goals and enjoy the journey. 

#bikinicompetition #bikiniprep #timeManagement #worklifebalance #nutritionandfitness #supportsystem #gettingfit 

The data on the benefits of stretching before a workout is mixed. According to some study, stretching before exercise may actually reduce performance, particularly in sports that need explosive power, such as sprinting or jumping (Behm et al., 2010). This could be due to the fact that stretching can momentarily reduce muscle strength and power (Simic et al., 2013).

 

Other study, however, suggests that stretching before an exercise may offer advantages, such as lowering the risk of injury and enhancing range of motion (Shrier et al., 2004). Stretching may also aid in the improvement of overall flexibility and muscular function (Shrier et al., 2004).

 

Overall, it appears that the effect of stretching on performance may vary depending on the activity and the individual's stretching habits. Stretching before a workout may make some people feel more limber and prepared for physical action, while it may hamper others' performance. It is critical to experiment and determine what works best for you.

 

Stretching before a workout, as well as stretching as part of a daily flexibility routine, may be advantageous. This can help to enhance general muscle function while also lowering the chance of injury.

 

Hashtags: #stretching #exercise #injury #flexibility #musclefunction

Did you know that according to Women Health, 80% of people give up on their New Year's resolutions by February? Don't let this be you! Instead of setting big, overwhelming goals, try reverse engineering your goals to make them more manageable. Define what you want to achieve in the next few months, and then work backwards to figure out what actions you can take on a daily or weekly basis to reach your goal. Creating a system you can follow and track will be much more effective than just setting a goal and hoping for the best. Don't give up on your resolutions before February - plan ahead and make your goals a reality.

Schedule a free consultation for weight loss assistance. We can help you achieve your fitness goals and create a plan for success. Don't hesitate - take the first step towards your goals today. #weightloss #newyearsresolution #goals #bikiniprepcoachco #fitness #health

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

Have a can-do attitude. Start your weight-loss journey today.

#bikiniprepcoach #bikiniprep #npcbikini #wbffbikini #ocbbikini #weightlossjourney #fitspo #womensfitness #bodytransformation #bodyofyourdreams #teambpc #tatianadebique #prepcoach

"If something stands between you and your success, move it. Never be denied." - Dwayne Johnson

#quoteoftheday #bikiniprepcoach #bikiniprep #npcbikini #wbffbikini #ocbbikini #weightlossjourney #fitspo #womensfitness #bodytransformation #bodyofyourdreams #teambpc #tatianadebique #prepcoach

"You miss 100% of the shots you don’t take." - Wayne Gretzky

#quoteoftheday #bikiniprepcoach #bikiniprep #npcbikini #wbffbikini #ocbbikini #weightlossjourney #fitspo #womensfitness #bodytransformation #bodyofyourdreams #teambpc #tatianadebique #prepcoach 

"The successful warrior is the average man, with laser-like focus." ~ Bruce Lee

#quoteoftheday #bikiniprepcoach #bikiniprep #npcbikini #wbffbikini #ocbbikini #weightlossjourney #fitspo #womensfitness #bodytransformation #bodyofyourdreams #teambpc #tatianadebique #prepcoach

"If you think lifting is dangerous, try being weak. Being weak is dangerous." ~ Bret Contreras

#quoteoftheday #bikiniprepcoach #bikiniprep #npcbikini #wbffbikini #ocbbikini #weightlossjourney #fitspo #womensfitness #bodytransformation #bodyofyourdreams #teambpc #tatianadebique #prepcoach 

Are you thinking about competing in your first bikini competition but don't know where to start? Preparing for a bikini competition can be an exhilarating and nerve-wracking experience, but with the right guidance and support, you can achieve your goals.

 

First and foremost, research different organizations, their requirements and the judges criteria. Look at the most recent contests and see who won. The National Physique Committee (NPC) is the biggest and one of the most well-known leagues among amateurs, you can find all the information on NPC News Online.

 

Next, take an honest look at your own body. Building muscle is a must for bikini competitions. Even if you don't see changes right away, it's normal. But once you get everything in order, you'll be amazed at the difference in your body.

 

Investing in a reputable coach is crucial for having a good experience. A good coach will tailor a program to you, advise you on everything from diet and exercise to poses and how to carry yourself on stage. They will also help you find the right competition, evaluate your body type and determine how long it will take you to get ready. Do your research, check credentials, feedback, and services offered. Remember, reputable coaches will probably cost more but they usually get good results and are careful with your body.

 

Choose a contest date and give yourself at least 16 weeks to train. This will give you enough time to prepare and allow your coach to help you make the best decision.

 

Take into account all the costs associated with competing. There will be expenses such as the NPC competitor's card, contest registration, hotel, travel costs, suit, jewelry, shoes, tan, makeup, hair, stage photos and coach. Make sure to budget accordingly and plan ahead.

 

Lastly, leap wholeheartedly into it. There can be no half-efforts now, the time has come to "put up or shut up." Trust the process, stick to the plan, and don't be afraid to ask lots of questions along the way. Remember, we're all in this together. With the right guidance and support, you can achieve your goals and become the strongest, fittest version of yourself. So don't wait any longer, start your transformation today and join our community of motivated and determined individuals. #bikiniprepcoach #firsttimecompetitor #bodybuilding #npcbikini #prepcoach #bikiniprep

Exercise can be tough to get motivated for, especially when you have so many other things going on in your life. But there are a few psychological and behavioral strategies you can use to help get yourself moving:

• Make exercise a non-negotiable part of your schedule: By prioritizing exercise, you can ensure that it gets done, no matter what.

• Look ahead to the benefits that exercise will bring to your future self: By considering the positive effects that exercise will have on your future self, you can motivate yourself to get moving today.

• Try "temptation bundling" by pairing a workout with something you enjoy: Whether it's watching your favorite show or listening to a podcast, "temptation bundling" can make exercise more enjoyable and easier to get motivated for.

• Remember that people will judge, no matter what: Don't let other people's opinions hold you back from taking care of your body. Exercise is about self-care and self-love, not about trying to please others.

• Use imagery to visualize yourself having a successful workout: By closing your eyes and visualizing yourself having a successful workout, you can get yourself motivated and ready to go.

By using these strategies, you can overcome the excuses and start exercising, even when you don't feel like it.

#exercise #motivation #bikiniprepcoach #fitnessjourney #healthylifestyle #fitspo

"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