Coaches Need Coaching

Over the past 6 months, I have retained the services of 3 like-minded individuals to help me LEVEL UP! I invested not only in my personal fitness goals, but also in my brand.

I have a fantastic Weightlifting Coach who meets with me in person periodically and also writes my program for the days we are not working out together. I have progressed exponentially since we started our specific program and I am creating wins weekly.

In addition, I enrolled in a group coaching program with a Fitness Business Coach who is teaching us the important details and all of the facets involved in marketing my brand. She is brilliant and has walked the walk in taking the business to either a completely online format or a hybrid format where I mix some in person coaching with online coaching.

And lastly, I hired a powerhouse Business Coach to dial in not only on my mindset and sales (something I have very little experience in), but also marketing and content creation. Our one-on-one sessions are absolutely incredible and his mentorship is unparalleled.

What Saturday nights look like these past 6 months.

Yes…. I’m investing…

Sure, I probably could have figured some of these things out on my own, but guess what…? I already tried that. In fact, I tried that for the last 8 years and yet I’m still not where I want to be.

There comes a point in everyone’s journey where you have to say, “Maybe if I hired someone to help me, I could accomplish a lot more” or “I could get there faster!”

This parallels having a fitness goal and you finding your way. You could look up information online. You could follow your favorite Instagram model/trainer/guru. You could jump on the latest trending diet…which one are we on now? is it keto or south beach? it’s so hard to keep track of for me because it’s all so convoluted.

If you want to get somewhere, you want to take the most direct route to get there…

and that’s what 2020 really taught me.


Just Another Day

I was in the middle of teaching a small group fitness class at the gym when the song changed and I was suddenly hit with a wave of emotions.  

“Just Another Day” by Jon Secada took me right back to being 12 or 13 years old and missing my dad terribly.

I went through a life changing experience when my father was sent to jail in 1990.  It completely flipped my world on its head.  

I still grieve for that 12 year old girl that had to suddenly change everything she did and let go of everything she once knew. It’s not something you hear about often… but I’m sure there are other women out there that dealt with a similar scenario.

I fought, I prayed, I cried… I wanted to so desperately believe that my father was innocent. That’s what I was told at first… but as I got older, and learned more, I questioned everything I was told.  

To this day and until the day I die, I will never know the truth.  

Extremely sad when I look back and think of all of the hours I spent traveling to prisons, sitting in waiting rooms, eating pop tarts and crunchy cheeze doodles in skin crawling, filthy visiting rooms, writing letters, and taking collect calls… all built on a foundation of uncertainties…

But I love hard… I always have and I always will. These experiences created a level of grit and an unbreakable spirit I am incredibly proud of. 

Nothing can break me because I have already had my heart shattered into millions of pieces… and I built myself back up all by my self! 💪🏼


Power of Social Media

Please take a moment to watch this video (Less than 4 min) about a powerful experience I had recently.

Thank you!


My Summer 2020 Challenge

I finally nailed down my two siblings to grab a bite to eat last week. Kahlil picked me up and we met Nicholas in front a strip of restaurants and bars close to my apartment. We had reservations elsewhere, but that place lost power so we needed to come up with an alternative. We tried one spot that is known for having great oysters and small plates, but they had no tables available. We went next door and had better luck there. As we sat down to eat, I announced to the table, “So, I’m on a diet, but…” and the collective groans, eye rolls and a fist slamming into the table ensued. LOL You see, my brothers have watched me voluntarily torture myself with Bodybuilding Competition Diets for years… and after my last show, I told them I was done.

We are smiling, pinky swear!

Over the course of nearly 15 years, many of our conversations started in this fashion and turned into them asking me things like… “why do you put yourself through this? how do you find this enjoyable? who cares what some stranger thinks about your physique? You already look good, why do you feel you need to change anything?” etc… They love me and I appreciate it. But their love and concerns never stopped me from pursuing the goal I once held tight to my chest of competing for the coveted Miss Figure Olympia Title and gracing magazine covers. Sadly, those dreams would not come to fruition. The Universe had another plan for me. My family is grateful for my departure from the stage, after me experiencing a multitude of physical ailments and minor mental health issues, all of which I have gotten treatment for.

Bringing it back to the fabulous Coronavirus-fueled summer of 2020 that we are all enduring together, but apart: I decided to put myself on a mini-cut… or a short-term bodybuilding style cutting diet, for multiple reasons.

  1. I am taking new photos for my website.
  2. I wanted to see what kind of shape I could get myself in with 7 weeks of time to prepare.
  3. I got soft during the beginning of the shut down and I was not happy about it.
  4. This was an incredible test of my mental toughness. I wanted to see if I still had what it takes… and let me tell you, YES… I… DO!

It’s the night before my shoot… I feel really calm and relaxed… I’m hungry for sure, but I am proud of myself. I went off plan twice in 7 weeks, both occasions were planned and both times I didn’t feel great about cheating. I made a plan and I stuck with it. Is my physique where I had envisioned it at the beginning of this process? Sort of… but I don’t regret putting myself to the test. I cut out so many little extra things here and there, trying to eliminate any excess cause for water retention, bloating, and to work towards burning body fat. I will say, body fat is really stubborn, and there were a few times I got on the scale and wanted to throw it out of the window! (I didn’t don’t worry).

My friend that I spend the most time with has marveled at the fact that I have not gone off the rails or had even a morsel of food that I craved. I would routinely send her food pictures, videos, and IG reels from popular food accounts. Yup, the diet must be working. I normally do not get cravings of any kind.

So tomorrow morning, I’ll be back in front of the camera. I am excited. I am nervous. I hope I remember to smile more, to create pretty shapes with my poses, and to suck in my stomach! I gave this personal challenge everything I had to give. I left no stone unturned. I did everything I possibly could to feel comfortable during this shoot. (I even went on a few dinner dates and didn’t cheat!) Thanks for reading. I’ll be sharing the photos in the near future. Cross your fingers for me!

FitbyTiana life

To Dance or Die

My number one love in life has always been dancing. As far back as I can recall, my body would sway, bop, bounce, jump, tap, shake, whatever you can imagine… to a rhythm pattern, a sequence, a song playing in a car passing by and even commercial jingles on TV. Movement… it’s always been about movement. Show me once, I can mark it… show me twice, I can perfect it… then please give me space so I can do it full out. For my dancers reading this, you know exactly what I’m talking about.

I had this incredible ballet teacher at one point that would not allow us to practice in the perimeter of the room while other dancers were working in the center. We had to sharpen our minds and be fully engaged in every word, nuance, and breathe. We would even have to listen to how she instructed the accompanist to play, for it would affect the speed of the sequence.

I started ballet at the old girl age of 15… that’s very late in dancer years, but better late than never for me! Prior to starting ballet, I was at a dance school that focused heavily on the end of the school year recital. We would spend most of our time learning and practicing one tap number and one jazz number. After 2 years of this, and a minor bullying incident with a teacher that hated my enthusiasm and love of dance, I asked my mom if I could find another school where I could learn technique. I didn’t understand (at the age of 15) why it would take some students an entire school year to nail a routine… but when you went into the schools in the city (NYC of course) you learned a new routine at the end of each class. (Mind… blown!)

So one Saturday morning, my mom took me to a new school… We felt like we were cheating on my original school, but we knew something needed to change. In the interest of me first trying the school to see if I liked it, we stuck with Jazz. I was in way over my head, the teacher used all sorts of terminology I had never heard before… the class moved at a very fast pace… some students doing quadruple pirourettes (I was lucky to get around once lol).. and I kept my game face the whole time. I sucked… I held in my tears… and I knew that this was where I needed to be. Don’t get me wrong, I really hated it in the moment… but what happened at the end of class, I will never forget. The instructor came over and asked me (and my mom) how much ballet training I had. When I said, “none”… the look on his face was priceless. He said, “So everything I just witnessed was raw talent and no formal training? If that’s the case, you have an incredible gift!” and my mom said, “that is correct and that is why we are here.”

I finished my year at the original school and performed in the recital… even though I started training at the new school. That was the first time my mom realized she needed to listen to me a little more. I knew what I needed to grow and to improve. I’ll never forget that day that I was way out of my league in the studio. I gave it my absolute best. I have always been ALL HEART. My point to you is this, don’t keep ignoring that voice inside of you telling you to try something new, or to pursue a new goal or dream. What do you have to lose?

FitbyTiana nutrition training

June 2020 Update

FitbyTiana life

Choose the Hardest Thing

Karate. Dance. Engineering. Bodybuilding. Powerlifting. Functional Fitness. Olympic Lifting.

It would appear that everything I did for enjoyment was actually quite difficult.  Was it the activity or was it me?

Throughout my turbulent childhood, I learned so many valuable lessons from my mother.  She and my father were wise beyond their years.  My mother always encouraged me to reach for the stars and to not settle for mediocrity.  “Choose the hardest thing first.  If you succeed, imagine how fantastic you will feel.  If you fail, at least you tried, which is more than what most can say.” This mentality really stuck with me, all my life… even up to this present moment.  Even things that were incredibly hard and scary… like Engineering school, like competing in National Level bodybuilding shows, like singing in front of my new coworkers at a staff meeting (I was dared by the Manager). I still did them!

I have learned over time that strong people typically are not born that way. They become strong through overcoming adversity, beating the odds, having tenacity to keep fighting for something they feel passionate about, and being disciplined enough to say no to the current situation in an effort to hold out for the future situation being developed/manifested.

In college, I cried every single day. I was homesick.  I missed my baby brother the most… and I felt incredibly isolated.  I had a mental timeline established. Graduate college in 4 years, find a job, find an apartment, start to enjoy my independence, pay back loans, and maybe have some fun. I really suffered through college, but I made a deal with myself that until I received a “D” in a class, I would stick it out. I went from graduating very close to the top of my high school class to having a mediocre average. Most of my college classmates were the cream of the crop when they were in high school also. Competition was fierce and the course material did not come to me easily.

I stuck with my major out of fear of being looked at as a failure.  I didn’t want to disappoint anyone, most importantly myself. I had something to prove. Looking back, I wish I had someone tell me it was ok for me to change my mind and that change is not failure.  I was so worried about graduating in 4 years, I could feel the pressure pinning me down, pushing from my shoulders down down down into the ground… I was about to buckle.

I am very proud to say that I did graduate on time. 1 out of 4 women in the Mechanical Engineering program in the Binghamton University Class of 2000. That’s right… the year of the infamous Millenium Bug. We had two ceremonies over the course of a weekend. The first event was a smaller recognition ceremony. My name was called and I got to wear a beautiful pink and yellow flowered dress. The second event was a massive extravaganza of hundreds of people in the downtown arena. I wore my cap and gown and took so many silly photos with classmates… some of whom I have not seen since.

I remember leaving campus. I remember feeling scared. I remember feeling proud. I remember thinking, “Now what?”… and I remember hearing my mom’s voice in my ear…

Choose the hardest thing first.


Top 3 Client Struggles

I want to share the 3 most common things I’m hearing from my clients during this unusual time in history. Here we go:

Number 3: I’m eating everything in the house.

I understand being stuck in the house every day, all day has it’s downsides… one of them being you can have your hand in the honey wheat braided pretzel jar in less than 4 seconds from any corner of the place. Yes, you know the one… on top of your refrigerator.

I give you exhibit A… from the top of my refrigerator!

So what do you do? Eat at least 3 meals a day. Plan them out so you are not grazing while trying to decide what to eat. If you have gotten that far into your hunger, you are doing damage! Also, drink more water. After you have a tall glass of water, ask yourself, “do I want that snack? yes or no?” and if yes, have at it, leave the kitchen and don’t beat yourself up for it.

Number 2: I don’t have time to exercise.

We are all juggling many things, simultaneously, with moving targets. I get that it’s challenging, but you CAN move your body a few times a day. Get your kids involved. Play a game. Throw on music and have a dance party while cooking dinner. Just move!

Number 1: I need motivation.

Motivation is garbage. What you “need” is discipline. Once you see results, which are an after effect of the discipline you instilled, then you will be motivated to continue. Make sense? So do whatever you need to do, use whatever you have at your disposal, even if it’s your two feet, a pair of sneakers and the road outside your home, and get moving!

I believe in you!

Let’s make the best of this!

If you need help, send me an email: or find me on my socials. @fit_by_tiana


Control The Controllable

In New York State, we have been “sheltered-in” for over a month. Today is day 34 to be exact. Some of us have been staying home longer than that. In a town less than a 10 minute drive from where I live, there is an area labelled as a HOT ZONE, and those folks have been in lock-down for 2 weeks longer than the rest of us. Who would have ever imagined this state of affairs? Not me! Well, we are in it. Like it or not. It is temporary, but it is unsettling and has thrown us off.

I’m certainly no expert on politics, infectious diseases, or homeschooling… all things that seem to be regular topics of discussion among your social network “experts”… (I bet you don’t have to scroll down far to see this in your news feed). But, I do know a thing or two about overcoming adversity. It’s 3 simple words:

Control the controllable

What does this mean? First, I will say there is a blurred line between logic and emotion. This line is not in the same place for any two people. Nor is it always in the same place for the same person. There are several variables that come into play. What appears to be a black or white question for me, may require quite a bit of soul searching for another… so remove judgement, particularly harsh self-judgement you may have placed on yourself.

Maybe today you need to cry in the shower while your kid is banging on the locked bathroom door. Maybe you didn’t get outside for some fresh air last night, something you declared you were going to do every day until this shelter-in is over. Let it go.

Think about the things in your life that are important. One thing I know every human has to think about is food. So let’s start with that and break it down. Controlling the controllable requires you to ask yourself a series of questions to come to a conclusion. Once you reach this conclusion, you can create an action plan and then execute.

Do you need to eat every single day? Yes. Do you have food at home? If yes, do you have an idea of what you are going to eat today or are you going to wing it? Is your food already prepared or do you need to freshly prepare each meal? If the answer is “No, I do not have food at home”… are you going to the store today? Have you allocated time to do grocery shopping? Do you have face protection to wear inside the store? Do you have a list so that you stay on budget? And how about your reusable bags, do you have them? If you’re planning on ordering food, do you know where you want to order from? Do you know if the establishment is open for business? Do you know if they deliver or if you have to step out to pick up your order? You get the drift.

Am I oversimplifying this process? Sure! But I feel it’s incredibly important to simplify things. We have so many complex situations in our lives. What is within your control and what is important to you?

I’m happy to continue this conversation with you if you need help. You can email me:

Thanks for your time!


Stop being a victim

What happens in your life and how it unfolds has a lot to do with your mindset.  How you view an obstacle, a challenge, a roadblock will have a direct effect on the outcome. I have a handful of training clients that seem to be magnets for drama.  Things are always “happening” to them, and I hear statements such as, “I just can’t catch a break”… repeatedly.  Do you think that perhaps you might have had some small contribution to the mountain of shit that just landed in your lap?  I think you do.

You have to take control of your life.  It is your obligation to look at the hand of cards you are holding and review each one… What can you delegate to someone else? What can you say NO to? What has to be done by you and you alone? What issues can you get some help with? Be honest with yourself. Often times you take on way too much out of fear of someone not doing it “your” way or the way you think it SHOULD be done.  Sometimes you truly are the only person that can handle a specific task. And there are other times when you say YES to something because that’s the way it has always been and you feel it’s “easier” for everyone if you handle it than to hand it off.

If you keep taking on jobs or projects, eventually your plate will be full and you may not have the energy or resources for an unexpected demand, perhaps even one that is important to you.  You will eventually burn yourself out.

First thing to do is stop saying or thinking, “Why does this always HAPPEN TO ME?”… I literally cringe when I hear people say these words.  Guess what, they happen to you because you expect them to.  You’ve already made it up in your subconscious mind that things are not going to go well… so let’s just kill it now before anyone else has the chance to disappoint you. I mean, really… why get your hopes up?  (insert sarcasm)

What this is really saying is you don’t believe you deserve what you want.

When shit does happen to you, because let’s face it, sometimes things may take a turn we’re not thrilled with…. Figure out what you can control…. and what are the options you have at hand. What I have learned over the years is most people feel helpless because they are so busy staring at a closed-door, or an obstacle in the way.  Take a look around, throw out some “help” calls and see what opens up.  There is always more than one way to solve a problem or resolve an issue and your pride may need to simmer down so that you can get some help and move forward.

Life doesn’t stop or slow down.  Things keep moving forward and you have to also.  How do you view issues or problems?  Do you see the opportunities? There are lessons in everything, you simply need to open your eyes and ears. Put your ego in check, stop being proud… ask for help.  Sometimes just making a list and writing down what you can control vs. what you “need” to do will help.  Stop being a victim and take control.