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Yana Taranda

@_yanataranda

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Fitness | Energy | Food
Here to inspire, not influence
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How much does one healthy day cost in your country? What I spent in Spain might surprise you.

→ Stories of energy, movement, and lasting change — right here @_yanataranda

#healthylifestyle #fitnessjourney #lifeinspain #whatitreallycosts #everydayfitness taken in Madrid, Spain by @_yanataranda

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a year ago

A good post-workout meal isn’t just about protein. Recovery works best when you combine protein, quality carbs and healthy fats

🍠 Sweet potato → complex carbs to replenish glycogen 🥚 Eggs → complete protein for muscle repair 🥑 Avocado → healthy fats + fiber 🥣 Greek yogurt → extra protein + calcium 🥗 Fresh vegetables → fiber, vitamins & hydration
🫒 Olive oil → heart-healthy monounsaturated fats 🧀 Feta → protein, fats + calcium

Simple, balanced & delicious! 💪

More evidence-based nutrition & healthy recipes right here @_yanataranda

#healthyrecipes #highproteinmeals #postworkoutmeal #healthyfood #nutritiontips taken in Vancouver, B.C., Canada by @_yanataranda

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4 months ago

1 kg of body fat stores roughly 8,200-8,500 calories

The average person burns about 300-400 calories per 10,000 steps

That means losing 1 kg of actual body fat takes approximately:

➡️ 220,000-250,000 steps

Sounds like a lot?

Let’s put it into perspective:

• 10,000 steps/day → ~25 days • 15,000 steps/day → ~17 days • 20,000 steps/day → ~12–13 days

Every walk increases your daily energy expenditure, making it easier to create the calorie deficit needed for fat loss

That’s why walking is one of the simplest and most sustainable habits you can build

Don’t underestimate the power of walking!

Note: these numbers are averages - your numbers will vary depending on your body weight, walking pace, and terrain

Building a healthier lifestyle? —> @_yanataranda

#fatlossjourney #walkingforfitness #dailywalking #fatloss #walkingformentalhealth taken in Vancouver, B.C., Canada by @_yanataranda

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4 months ago

This is what I eat when I want a meal that’s nutritious, satisfying, and actually tastes good!

🍠 Sweet potato for slow-digesting carbs & sustained energy
🧈 A little butter for healthy fats
🧀 Cheddar cheese for healthy fats & calcium
🥩 Lean ground beef for complete protein & muscle recovery
🍅 Pico de gallo for freshness, antioxidants, and extra flavor
🫛 Edamame for plant protein & fiber
🥒 Cucumber for hydration & crunch
🥑 Avocado for heart-healthy fats

What’s your favorite ingredient in a bowl like this?

Building a healthier lifestyle? → @_yanataranda

#healthybowls #highproteinmeals #postworkoutmeal #realfoodnutrition #balancedmeals taken in Vancouver, B.C., Canada by @_yanataranda

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4 months ago

1. 2 kg pink dumbbells are enough ✔️ Muscles grow when they are challenged by sufficient resistance

2. You can choose where to lose fat ✔️ Fat loss is systemic. Where fat comes off first is largely determined by genetics and hormones

3. You can tone your body ✔️ “Toning” isn’t a physiological process. It simply means building muscle and reducing body fat

4. Lots of cardio is effective for fat loss ✔️ Fat loss is driven primarily by a calorie deficit. Strength training helps preserve muscle while losing weight

5. Women will become manly from strength training ✔️ Women naturally produce far less testosterone, making large muscle gains difficult

6. You need to be destroyed to make progress ✔️ Soreness and exhaustion are poor indicators of training effectiveness

7. You can improve without progressive overload ✔️ Your body adapts to repeated stress and stops changing unless the challenge increases

8. You can’t build muscle with bodyweight alone ✔️ Muscle growth depends on mechanical tension, not on gym equipment

9. If you work out, you’re healthy ✔️ One workout doesn’t undo 10 hours of sitting. Your body needs movement throughout the day

10. Stretching before training is essential ✔️ Static stretching can reduce strength and power output. A dynamic warm-up prepares your body more effectively

Which one surprised you the most?

—> More evidence-based fitness & health content right here @_yanataranda

#fitnessmyths #evidencebasedfitness #strengthtraining #fatlossjourney #activelifestyle taken in Vancouver, B.C., Canada by @_yanataranda

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4 months ago

1. You have a fever (>38°C / 100.4°F)
Increases cardiovascular stress and may worsen the illness

2. You slept less than 4–5 hours
Higher injury risk and impaired recovery

3. You’re sick with full-body symptoms (chills, muscle aches, extreme fatigue, chest congestion, or shortness of breath)
Your body needs resources to fight the infection

4. You’re dehydrated (>2% body weight loss)
Reduced performance and increased heat illness risk

5. You’re training in extreme heat (especially with high humidity)
Higher risk of heat exhaustion and heat stroke

6. You’re consistently undereating (low energy, poor recovery, declining performance)
Your body lacks the fuel needed to adapt and recover

7. You’re showing signs of overtraining (persistent fatigue, sleep disturbances, mood changes, frequent illness)
Additional training may further reduce performance

8. You’ve had heavy alcohol intake within the last 24 hours
Alcohol impairs hydration, recovery, and muscle repair

9. Your resting heart rate is 5–10 bpm above normal
May indicate insufficient recovery, illness, or excessive fatigue

10. You’re under severe psychological stress
Recovery, performance, and adaptation may be compromised

→ More evidence-based fitness & health content right here @_yanataranda

#fitness #health #strengthtraining #workouttips #ﬁtnesstips taken in Vancouver, B.C., Canada by @_yanataranda

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4 months ago

Train hard. Recover harder!

A good post-workout meal isn’t just about protein. It’s about giving your body the nutrients it needs to recover, rebuild, and perform

🍠 Sweet potato → slow-release carbs for lasting energy 🧈 Butter → healthy fats for hormones 🧀 Cheddar cheese → calcium-rich goodness 🥩 Grass-fed beef → protein & iron 🥒 Cucumber → hydration support 🫛 Edamame → plant protein & fiber 🥬 Fermented red cabbage → gut-supporting probiotics 🥚 Eggs → complete protein & essential nutrients

—> More fitness, nutrition, and healthy lifestyle content right here @_yanataranda

#postworkoutmeal #fitnessnutrition #healthyhabits #eatforperformance #strongbody taken in Vancouver, B.C., Canada by @_yanataranda

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4 months ago

Healthy dessert that feels illegal 😏
Want the recipe? Let me know below👇

#healthydesserts #highproteindessert #healthyrecipes #frozentreats #easyhealthymeals by @_yanataranda

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4 months ago

The last slide is the only fitness advice you really need 😌

→ More science-based fitness & wellness right here @_yanataranda

#fitnessmyths #fatlosstips #fitnessjorney #healthylifestyle #sciencebasedfitness taken in Vancouver, B.C., Canada by @_yanataranda

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5 months ago

Fitness doesn’t have to feel extreme to work 😌

—> More realistic fitness & healthy lifestyle content right here @_yanataranda

#fitnessjourney #healthylifestyle #fitnessmotivation #workoutmotivation #wellness by @_yanataranda

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5 months ago

Shout-out to every pregnant woman who keeps showing up 👏

—> Here to inspire, not influence @_yanataranda

#pregnancyfitness #fitpregnancy #pregnancyworkout #fitnessjourney #strongwomen taken in USA by @_yanataranda

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6 months ago

And no weird 💩 in the ingredients!

Ingredients:
✔️100g unsalted, shelled pistachios (soaked in hot water for 20 min)
✔️30g cashews (soaked in hot water for 20 min)
✔️1 can (400g) coconut cream (use the thick creamy part)
✔️1 cup coconut milk (or any milk of choice)
✔️1 pinch of salt
✔️1.5 tsp vanilla extract
✔️1 tbsp honey (or sweetener of choice)

Instructions:
1. Drain and rinse the soaked pistachios and cashews
2. Add to a blender with 1 cup coconut milk, coconut cream, salt, vanilla, and honey
3. Blend until smooth and creamy
4. Pour into ice cube trays and freeze until solid
5. Blend the frozen cubes again with a splash of coconut milk until creamy (soft serve texture)
6. Freeze again for a firmer, ice cream texture — or enjoy right away 😉

Optional: top with sliced almonds or a drizzle of honey

—> More fitness, health & real food recipes @_yanataranda

#healthyicecream #cleaneatingrecipes #homemadeicecream #dairyfree #healthydessert taken in Canadá, Vancouver by @_yanataranda

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6 months ago