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TC Coaching 🏋🏽‍♀️

@tccoaching1

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Tiana
💪🏾 Online Coach
💪🏾 British Powerlifting L1 Coach
🧑🏾 Youth S&C Coach
👩🏿‍⚕️ Ex. Referral
💚 Mental Wellbe

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Online coaching!!

Do you need more accountability for your health and fitness journey but still need a bit of flexibility around when you train?

Online coaching may be for you

The pros of online coaching:

- flexibility and convenience of training around other commitments and your lifestyle.
-no travel time to get to a physical place for a 1-2-1 thus making it more cost effective.
-constant communication to make sure you are on track.
-can train at home for more privacy

If you are interested, send me a DM for a free consultation call.

#onlinecoaching
#personaltraining
#fitnessmotivation
#getstrong
#healthandwellbeing by @tccoaching1

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3

20 days ago

INVEST IN YOUR HEALTH!!

Don't be the one who says "I'll start on Monday, I'll start next month".

All you need is 30mins, 5 times a week.

Your body and mind will thank you for it in the long run. Persistence and consistency is key 🔑

If you are looking for accountability or a plan, send me a message.

#onlinecoaching
#personaltraining
#investinyourself
#fitnessmotivation
#healthandwellbeing by @tccoaching1

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18 days ago

Help us to help you.

Some work outside of sessions is better than nothing.

Things like:

*Going for a walk 🚶‍♀️
*Going to the gym🏋‍♀️
*Drinking more water 💧
*Increasing your protein 🍗🥩

Small habits can help you reach your bigger goal.

#fitnessmotivation
#personaltrainer
#mentalwellbeing
#fitnessinstructor
#personaltraining by @tccoaching1

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2

a month ago

Lower body day but without the Bulgarian split squats recorded.

Started off with deads 170kg 3x4
Should have been 4x4 but I didn't read my programme properly 😮‍💨🤦🏽‍♀️.

Also why do my legs look mega long doing leg extensions and hamstring curls?😂
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#fitnessmotivation
#mentalwellbeing
#mumswholift
#fitnessover40
#explorepage
#nationalfitnessday
#instareels
#gymshark
#representing
#blackfitness
#masterspowerlifter
#gymbox
#fitnesslifestyle
#legday by @tccoaching1

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8

10 months ago

Last session of the week so did a few weighted pull ups for the win 👀.
Nothing else to say except back gainsss 💪🏾🔥
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#fitnessover40
#mumswholift
#thepowerliftingnetballer
#mentalwellbeing
#strongwomen
#motivation by @tccoaching1

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16

2 years ago

Client's words 🙏🏽❤

Just sharing a few words from one of my clients who is on an hypertrophy (increasing muscle size) programme but also still building to increase her strength so I have primarily added in compound movements followed by accessories to help with hypertrophy. Consistency is key here.
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#onlinecoach
#strength
#hypertrophy
#fitnessmotivation
#personaltrainer by @tccoaching1

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2 years ago

4 years apart
12kg difference. Almost 2 stone
1st pic 74kg. 2nd pic 86kg
Lots of lifting and eating

I really didn't like being too slim. I was actually much slimmer than this before. Not for me but maybe ok for others.

However, you have to be consistent in training and eating. You won't change your body composition by just doing cardio nonstop. May seem like a long time to get there but trust me life does that and I wanted to do it properly and enjoy the process.
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#masterslifting #strength #mentalwellbeing #hypertrophy #mumswholift #over40 #motivation #reelsinstagram #mumswithmuscle #explorepage #thepowerliftingnetballer #gains #buildingmuscle #gimmeallthemuscle #letsgethench #fitnessover40 by @tccoaching1

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4

2 years ago

A few bits and pieces from upper body day today after bench and channeling my inner @pia.plyo, @misha_natasha_fitness and @sarahhigginssss this morning 💪🏾
Love training back 💪🏾🔥
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@unifiedstrengthmethods
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#masterspowerlifter
#fitnessover40
#thepowerliftingnetballer #mumswholift #powerlifting #mentalwellbeing #strongwomen #fitnessmotivation #personaltrainer by @tccoaching1

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2 years ago

Eating more nutritious food doesn't always have to be boring.
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#foodinspiration
#fitnessmotivation
#fitness40
#foodinspo
#instafood
#foodprep
#mentalwellbeing by @tccoaching1

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1

2 years ago

A few meals for lunch and dinner.
There is cous cous under the chicken.
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#mealprep
#highprotein
#powerliftingwomen
#fitnessmotivation
#hadtogetmyplantainin
#fuelyourbody by @tccoaching1

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2 years ago

3 reasons to run from your PT/coach.

Honestly, it grinds my ears to hear some of the things I do.

There is no special tea that helps fat lose 🙄.
You don't have to stave yourself for fat lose either.
There is no quick fix for fat loss either.

General rules of thumb are:

Move more (walk, gym, play a sport. Anything that gets your exercise levels up).

Look at your food. If you don't want to count calories or weigh food, then decrease your portion size. Have a little bit less than what you normally eat.

Of course, some people may have certain medical issues which may make it harder. This is where you need the proper expertise.

No PT or coach should be giving out meal plans in terms of what exactly you should be eating if they are not qualified to do so. Do check with them and if not, find a qualified nutritionist if you need help with your food choices.

The overall wellbeing of a person is important. It's not all about losing weight fast. That doesn't help. You can gain weight as quick as you lose it.

If you need advice, send me a message. by @tccoaching1

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1

2 years ago

Quick non fancy mid week prep for a couple of days. Lunch and dinner.
I have the same thing for breakfast everyday. Usually eggs, protein porridge, sometimes a smoothie as well. Depends if I have ingredients.

#mealprep
#highprotein
#powerliftingwomen
#fitnessmotivation
#hadtogetmyplantainin
#fuelyourbody by @tccoaching1

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2 years ago