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Tia Brown | Personal Trainer & Online Coach

@tialindrabrown

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you already have what it takes
let’s build the habits to prove it ✨
fitness | mindset | structure
let’s work👇🏽

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A TIME WAS HAD 🥹💕

It’s been 7 years since I was last in England - having family over there means it’s always another home - lots of laughter, love and connection!! I decided early on in the trip to just enjoy being present and engaged with my fam as I don’t get that many opportunities to do. I let go of expectations to be anything more than there, allowing space and time to do its thing.

Until next time … 🇬🇧 taken in England, United Kingdom by @tialindrabrown

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5 days ago

A reason you could not be seeing results is underestimating your training INTENSITY!!

Yes there is a learning curve - lay your foundations of good form, exercise knowledge and progression schemes - but once you get that, put in the work. You don’t need to train to failure every workout, but training to or close to failure with ensure you’re getting that gooooodddd stress - It’s one thing to go through the motions, another to push way past your comfort zone and train hard - which is needed to for muscle adaptation aka growth 👌🏽

Here are some indicators you are getting to the edge point:
➡️ rep uniformity changes - your range of motion is trying to get shorter
➡️ tempo changes - starting to move slower
➡️ increase in blood flow - heart rate elevated - fatigued

*you shouldn’t feel like you can hit your next set after a 30second rest period, it should be hard enough that you are in need of the 90+ second break*

Remember the script is there as a template, but good training requires to get experimental - you don’t know what weights will be challenging for you until you try - that and you need to be tracking your lifts so you know where you started, where you’re at, and where you’re going!!

GET TO IT 🥳

#fitnessmotivation #bodybuilding #trainhard @gymshark by @tialindrabrown

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21 days ago

YOUR ENVIRONMENT AFFECTS YOUR LEVEL OF ADHERENCE! 👌🏽

Your home and social life should make the best decision (and that being what is aligned for you and what you want) the easiest decision.

I know how frustrating it is to go back on your word (I have plenty of times 🙃) but it’s unfair to come down on yourself so harshly when you didn’t set yourself up for the W. I truly believe we are all so capable of what we want to achieve, but we have to recognize when our systems are non-existent or the current ones we have are working against us.

Discipline is built through repeated action and having the structure to make that possible is what takes you to your outcome.

Look I LOVEEEEE me some ice cream, and in this example I hope you see it’s not that having it is bad … it’s bad when you said you wouldn’t, when it’s not part of the meal plan, not the choice you wanted to make … & yes I highly recommend buying a @ninjakitchen Creami (a smart solution/ swap which I can talk about in another post and how to make smart ones) … consistently breaking promises to yourself is what’s bad and feels bad.

So if you have changes to make in your environment, what are they? Or if you have already, which ones and how did they help?? 👀 lmk in the comments! by @tialindrabrown

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24 days ago

You live, learn and therefore SHARE ✨

1️⃣ Invest in a coach - I share this one first as for beginners this has got to be the biggest hack to getting to where you want to go faster. I’ve heard many people say to me over the years “but I don’t want to do coaching forever” … and that’s not the point - you currently don’t know what you’re doing and probably have ongoing questions, let someone help you make progress, even if for a short period of time. Don’t be scared to invest in your health, knowledge base and admitting where you need support.

2️⃣ Follow a program and track your progress - yes there’s beauty in moving for the sake of movement, but if you really want to see results you need structure.

3️⃣ You do not need to train abs every workout - this was 1000% me 🙃 - coming from an eating disorder I was obsessed with how my midsection looked when in reality the reason my abs showed so much in the beginning was because of my leanness. Yes training abs like any muscle group will help build their shape, but you’d be surprised you don’t have to do as much for them as you may think.

4️⃣ Being the whole team - nutrition, recovery & fitness - they are a trio - you will never see all your hard work pay off if your nutrition and recovery aren’t in order. You need to eat and rest in accordance with your goals.
*bonus piggyback to this - skip a lot of the supplements and products out here, the basics is all you really need*

5️⃣ Be kind to yourself - even down to the language you say to yourself mid set “don’t be a b*tch, get it done, etc.” I used to think it was encouraging but it’s not. Fueling yourself from punishment or aversion from something I’ve found doesn’t work as well as genuinely telling yourself you got this.. a positive mindset and grace go a long way

I hope these help you save time & put all your hard work to intentional use! 🩷

#fitnessjourney #fitnesstransformation #gymgirls by @tialindrabrown

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a month ago

A typical morning in my life (a weekday that is) because I am definitely sleeping in on the weekends! 😭

I think it’s easy to look to someone else and think because of what they show online that all their days look like that or because your life doesn’t look the same you’re somehow not as disciplined or intentional - what truly makes the difference is knowing you create your own routine!! Not just based on what’s ideal - you want your routine to include both what is necessary and what works for you.

Prime example - I DO NOT LIKE waking up at 5am, but I also dislike working out or working in the evening and when I have too much time to myself in the morning I will move even slower so the solution is I get my ass up and get to it. It’s knowing better and creating structure to follow through.

There are so many micro decisions you have to make within every given day - don’t make it harder on yourself by going based off vibes all the time - routines are templates, the default - they give you the backbone to work from.

Here are some tips on creating your morning routine:
1️⃣ start with your night routine, a solid morning starts with how your night went - consider how many hours of sleep you need and therefore your bedtime and wake times
2️⃣ prep in advance - meals, outfits, a clean home - so you wake up with less to do other than what’s necessary
3️⃣ pour into yourself first - even if it’s 5 minute choose a proactive that helps you ground into the new day - breath work, prayer, journaling, a light stretch - rushing into the day usually leads to mental burnout quicker than what could be avoided

*bonus* MINDSET - if you are trying to transition to being a morning person for example know there will be an acclimation period, you need to give your body time to adjust to your new schedule and no it will not feel nice you’re going to want to roll over when you hear that alarm but that 30+ minutes you waste snoozing and half-ass sleeping isn’t doing anything so just get up and get after it

Let me know what you’d like to add to your mornings or what part of your current routine is your favorite 🩷 (mine is my morning cup of tea by @tialindrabrown

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a month ago

1. I still love to smoke and drink sometimes. I don’t talk about it because it feels like it conflicts with everything I stand for in health and my past with drug abuse. I’ve never felt I can show both sides of myself.

2. I coach discipline and follow-through, it’s what I believe in, and my own business is the exact place I struggle with it most. I live it in fitness, but this area I’m still figuring it out.

3. I’ve never made “big girl money.” I traded income for time and experiences that shaped me and although I don’t regret it - I recognize my upbringing influenced fears I experience around money - unlearning poverty mindsets and trying to become more financially literate for all the “adult things” has been hard for me.

4. I want to be a mother and the older I get the more I realize how much I’m still not ready - financially, emotionally, in ways I’m still discovering - the biological clock gets loud and I don’t always know what to do with that noise.

5. I’ve lived in the same home since I was 4. Everything around me has stayed the same while I feel like a completely different person. I love where I come from, but I thought my life would look different by now.

6. I’ve gotten some of the best compliments of my life and still struggle to receive them - not because I’m modest but because I can see the distance between how people see me and where I feel I actually am.

7. I still carry the same insecurities about my hair and parts of my body that I’ve had since I was a kid - they still take up space even through all the inner dialogue I’ve worked to change.

8. I overthink, procrastination-plan, and compare. I know exactly what that loop costs me and still get caught in it.

🩷 It’s a lot to share these, but I think vulnerability is worth leaning into. I’ve come a long way from who I was to become the woman I am now and a major lesson I’ve learned is:

Life is about THE PROCESS OF BECOMING & all it takes is one decision you never negotiate with yourself on again, and that decision is to CHOOSE YOU. In every fucking way. You can’t wait until you feel ready, you just have to get after it.

#growth #embarrassedtoadmit #mindset #vulnerability by @tialindrabrown

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a month ago

If you feel a bit called out … GOOD! 👀

There are so many excuses we put in front ourselves that stall us from achieving our goals. Your personal goals deserve just as much energy, effort and attention as your work or family obligations - the saying we all know “you can’t pour from an empty cup” - yet so many people I’ve met are okay with that 😭 - let me be the first, I’m not okay with that for you!

Remove the ideals and see the opportunities you can take - change requires change - including your MINDSET

#fitnessjourney #onlinecoach #fitnesscoach #selfawarenessjourney by @tialindrabrown

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a month ago

Learning to trust yourself depends on you taking action on what you want!

Over my years of training and bodybuilding prep especially - it’s become so much more obvious that your habits and systems matter more than your goal. They are the reason you achieve your goal.

Every workout I completed when I didn’t feel like it. Every promise I kept when nobody was watching. Every time I chose consistency over starting over.

That’s what changed my perspective - I never truly hated who I was, I hates that I knew I was letting myself down, repeatedly - that cycle is hard to break but it won’t end until you choose to follow through for you.

If you’re feeling stuck, I want you to know this:

You do not need a perfect week. You do not need more motivation. You do not need to punish yourself into changing.

You need evidence that you can trust yourself again - and that’s built one decision at a time 🩷

#fitnessmotivation #bodybuilding #fitnessmodel #selfgrowth by @tialindrabrown

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2 months ago

WHAT I EAT IN A DAY • on my reverseeee ✨

Guess what?? It’s still a lot of the same things as I ate during prep - turkey, potatoes and rice cakes 😅😭 - becuase my diet was always comprised of meals I’d actually eat and habits that were routine, the intensity of the goal just required more closer to show.

Often times people only think about the diet , when the reverse dieting or the time period after the diet ends is arguably more crucial than the diet itself. When you’ve been in a caloric deficit for that long your body wants to send of all your defenses - your metabolism and hunger hormones are all out of wack - not to mention psychologically you are probably wanting the release as well.

The structure and habits you built on the diet have to last you afterwards as well. Yes more flexibility will come into play post diets (especially to the extent of bodybuilding), but your diet shouldn’t have derailed you so much that you can’t maintain those practices for the long haul. This is how you avoid weight cycling aka yo-yo dieting.

Here are some takeaways habits that I’m still continuing post prep:
- regular eating times & frequent meals
- caloric and macro focused meals/days (I have my baselines for rest and training days)
- meal prep and mainly eating at home
- supplementation and hydration

I’d love to hear in the comments - have you dieted before? & if so how was the post diet period? Did you maintain your goals? 👀

#wieiad #whatieatinaday #bodybuilding #reversedieting #fitnessjourney by @tialindrabrown

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2 months ago

JUNE 🖤

I’m kind of in disbelief it has already been 3 weeks since my show - it’s been feeling good to have some flexibility back and mentally be a bit easier on myself - but a part of me misses prep, it taught me so much and the transition out of it has me sitting with myself again like what’s next? To redirect my energy.

This new month lands on a Monday which is cuteeee so I’m feeling ready to really show up this last half of the year - this shoot was to memorialize all my hard work leading up to the stage and for my future kids to know they’re mom had ittt 😅

#bodybuilding #womensbodybuilding #fitnessshoot #fitnessmodel by @tialindrabrown

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2 months ago

The last few weeks were so interesting to watch, so much change was coming in physically and mentally - everything really clicked and I knew I was as ready as I could be. That I put in the work so all that was left was to trust it 🩷

Being a little over a week post show now and I’m just so proud I followed through, that I focused on all the details that led up to the stage - it reminded me how capable I am when I want something - and I genuinely believe all of us are capable, it’s just deciding what it is you want and having a plan you take action on, though all the ups & downs!

#bodybuilding #fitnessmotivation #fitnessjourney #ocbbikini #fitnesstransformation by @tialindrabrown

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2 months ago

Oh how fun it is to be girl 😌💅🏽

TikTok saw it first - the lighting set up was too good, making me think I could be a hair and beauty influencer 😭

Face: @iliabeauty
Hair: @innersenseorganicbeauty

#girlthings #justagirl #beauty #makeuproutine #nycmodel by @tialindrabrown

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2 months ago