FitbyTiana nutrition training

June 2020 Update


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


Eating Clean May Not Get You Lean

Everybody thinks they “Eat Clean” and some that “eat clean” feel it’s pointless because they do not see results.  That term is used too often and means something different to every person you ask.  For some people, not drinking alcohol on weekdays or not having any dessert after dinner is what they consider eating clean.  For others, they might follow a plan that is gluten-free, dairy-free, low-carb, paleo, or some other type of dietary lifestyle and that is what those people view as eating clean. Again, too vague of a term to define.

If you want results, you need to be accountable.  First, establish your goal(s).  Are you looking to lose some body fat? Do you want to perform better when you go to your Crossfit box? Would you like to add some muscle to your body?

After you determine your goals and determine which type of nutrition plan you want to follow (if you are not hiring a Nutritionist or Coach) you should examine your current intake so you can make adjustments where necessary.  Keep some type of log… use a journal or one of the many free smart phone apps that will not only keep a log of your food intake, but also break down all of the macronutrients and micronutrients.  I tend to go for the latter of the two.

Few more simple tips that will help you dial in on your nutrition…

Make a list prior to going grocery shopping – this will help you stick to the new plan and not buy snacks/foods that you should avoid.

Prep food in advance – I’m not big on making an entire week’s worth of food, but I do like to have enough prepared food in my refrigerator to last 2 or 3 days.

Pack and bring your food with you in a cooler if you’re away from the house for several hours – Some people might view this as extreme, but if you want to be sure to eat on time and avoid impulsive eating, having your own food is the best option.

One more thing… When you do embark on a new Nutrition plan… I strongly suggest sticking to the plan 100% for 2 weeks before determining that something isn’t working and making any changes.  COMPLIANCE is usually the biggest issue for people… and it doesn’t matter how flawless a plan is, if the individual is not following said plan.


Pumpkin Protein Loaf (Gluten Free & delicious)


4 eggs

3 Tablespoons honey

2 Tablespoons Safflower Oil

1 cup pumpkin puree

1/4 cup water

2 Tablespoons chia seeds

1 cup brown rice flour

1 cup arrowroot flour

2 teaspoons baking powder

2 teaspoons cinnamon

3 scoops vanilla protein powder

Pre-heat oven to 375 degrees

Beat together eggs, honey, oil, pumpkin puree and water.

Fold in chia seeds and remaining dry ingredients.  Once all ingredients are moist, beat again on low setting until batter is well mixed.

Pour into greased loaf pan.

Bake for 40-45 minutes.


Holiday Parties

So we are already in the middle of the Holiday Season.  Parties galore, happy hour specials, brunch with friends… it never ends… and if you are anything like me, sticking to “the diet” can be tough during this time.  Here are a few tips that might help you survive without packing on the pounds or losing momentum:

1. If you are drinking alcohol, alternate your adult beverages with club soda or ice water.

2. Go for the raw vegetables and/or salad first.

3. Don’t skip meals prior to an event because you know you’ll be going all out on the buffet.  This may cause you to really overdo it and eat way too much at once.

4. Have a plate full of colorful vegetables and a piece of protein… allow yourself some time to breathe before hitting the buffet for round 2.

5. Skip desserts altogether…. go for fruit, if that is an option.

6. If you do indulge, don’t stress about it or try to make up for it with “extra” cardio the next day… just drink a lot of water and get back into your routine.


Grocery List

Here’s a quick list I put together, since I often am asked what I recommend people to put in their carts and take home, rather than frozen dinners and boxed macaroni & cheese….



  • Lean Red Meat/Wild Game
  • Wild Caught Fish
  • Chicken
  • Turkey
  • Eggs
  • Cottage Cheese
  • Greek Yogurt
  • Shrimp
  • Lentils
  • Black beans

Green/Fibrous Carbs (Fresh or Frozen)

  • Cauliflower
  • Zucchini
  • Broccoli
  • Red/Yellow/Green Pepper
  • Tomatoes
  • Asparagus
  • Peas
  • Edamame (in the shell)
  • Spinach
  • Cucumbers
  • Romaine
  • Celery
  • Onion
  • Eggplant
  • Portobello mushrooms
  • Artichokes
  • Squash
  • All other veggies

Starchy Carbs

  • Oatmeal
  • Cream of Rice or Wheat
  • Quinoa
  • Brown rice, White Rice
  • Red Potatoes
  • Sweet Potatoes
  • Yucca
  • 100% whole grain sprouted breads
  • Low Carb/high fiber tortillas

Fruit: Fresh or Frozen

  • Cantaloupe
  • Apples
  • Tangerines
  • Watermelon
  • Blueberries
  • Strawberries
  • Melons
  • Raspberries
  • Bananas
  • Citrus fruits (grapefruit, lemons, oranges)


  • Coconut oil
  • Nuts (slivered or sliced), Nut Butters
  • Seeds
  • Olive oil
  • Avocado
  • Olives
  • Grass Fed Butter


  • Almond milk
  • Coconut milk
  • Herbs and spices (fresh and dried)
  • Ginger
  • Cinnamon
  • Cloves
  • Garlic
  • Natural sweetener – truvia, stevia drops
FitbyTiana nutrition

Healthy Eats Can Travel

So that big vacation is coming up soon and while most people would be excited to get out-of-town for a few days or a week, you are having a mini panic attack because you’re not sure how you’re going to stay on track with your healthy lifestyle while you are away.  Speaking from experience, both good and horrible, I can share some helpful tips to help you prepare for travel and not fall off the deep end.  Whether you are weighing out all your food portions with a scale and counting calories, or you perhaps eat a specific way like Gluten-Free, for example, here are some helpful tips that will assist and allow you to enjoy your vacation/travels.

Research grocery stores and restaurants in the immediate vicinity of the place you’re staying.  I typically will jot down the names of places along with all the info I can find like store hours, address, etc.  Sometimes, I will call restaurants after looking up the menus online to confirm the food choices.  Usually, once I check in to the hotel, I run to the grocery store right away and stock up on things like fruit, water, and yogurt (if I have a refrigerator available for use).

Bring some things with you.  You can always bring protein powder, nuts, dried cereal like oatmeal, canned salmon or tuna (or in the tear-off top pouch), beef jerky, canned beans, rice cakes, and nut butters, just for starters.

If you have a mini-refrigerator, you can even cook food and bring it with you.  I have traveled during a Contest Prep, which is not easy, but can be done.  I cooked all of the chicken, fish and beef portions ahead of time, weighed everything out to the correct portion sizes, then used small Ziploc baggies and brought it with me.  Once the food cooled, I froze it and then carried it onto the plane in my cooler.  It was still frozen when I checked in to the hotel and remained fresh throughout my trip.  I made sure to have extra portions of everything I needed and labeled all of the baggies.

Below is a photo of my protein portions, which I cooked, portioned in baggies, labelled, froze, and brought with me to Las Vegas back in September for Olympia Weekend.

Protein Baggies

There have even been a few times that I had to use the bathroom sink and fill it with ice (putting the baggies of food in the ice and continuously adding more ice around the clock).   This definitely was a lot more involved, but the hotel was out of mini-refrigerators and I needed to stay on track.

Does this sound like a lot of work?  Well, maybe it is the first couple of times you do it… but once you fully embrace a certain lifestyle, this will become second nature to you and you won’t ever travel having food/diet anxiety again.  So what if you have to do a little bit more work up front?  At least you will have peace of mind that the restaurant across the street offers food choices that suit your palate.


Stick to the Perimeter

It can be a daunting task trying to navigate the aisles at your local grocery, especially if you just started a new meal plan and are looking to implement some healthy lifestyle changes.  One simple rule of thumb (with a handful of exceptions depending on your plan) is to “Stick to the Perimeter” of the store.  When you first walk in to most grocery stores, you are greeted with vibrant colors and fragrances of fresh produce.  This is my favorite part of the store and I absolutely love taking my time to read where the fruits and vegetables I’m interested in purchasing are grown, harvested, imported from, etc.  I personally prefer organic produce and will go out of my way to find it.  Do I eat organic 100% of the time?  No, I do not.  But I make an effort, more so now than ever before.  Many grocery store chains offer organic options, if the market is not an organic market like Whole Foods, you just have to seek it out.

Pic below is from Mrs. Green’s Natural Market… this franchise carries 100% Organic Produce in their locations.  Takes the guessing work out of the equation when shopping there.


Even Costco has a great selection of Organic products, and at very competitive prices.   You just need to be patient and take your time going through each aisle and reading labels in the produce, meat, and dairy sections.


In many stores I’ve been to, the fish market and butcher are next in line, if you stay close to the outer perimeter of the store.  Just after that is the bakery, which may not be totally off-limits if you have multi grain or whole wheat bread in your program.  Some stores may even carry sprouted grain bread and/or rice bread here.  Again, you just have to take your time and read labels.  Try not to get too distracted by the muffins, doughnuts, and scones though… while they look delicious in the case, I’m fairly certain most programs will not have a pastry listed as an approved choice in the plan.  Deep breathe, put the blinders on, keep it moving!

Next up we have the dairy section, which in my local grocery store is huge.  There are so many different types of milk to choose from… cow’s milk, goat’s milk, coconut milk, soy milk, almond milk, lactose free milk, organic milk.  Don’t even get me started on all of the different types of yogurt, cheese, butter, orange juice, and last but not least eggs.

At this point, as you make your way around the perimeter, you might have a cooler or two with beer… and your right back near the registers.  Now, some of you might have things like brown rice, oatmeal, coffee, tea, seltzer, rice cakes… those are typically located within the aisles.  But I warn you… do not pull anything off the shelf that is not on your approved list of food choices.  It’s not even worth the aggravation of reading the label and facing the fact that you just can’t have it.  Stick to those aisles and most of your shopping, if not all of it, is done.

Hopefully this helps you WORK OUT some of the confusion of grocery shopping… Thanks for stopping by!


Food Prep Essentials

We spend countless hours working on our fitness goals.  Whether it’s sweating like crazy during a cardio session, punching a heavy bag, throwing weights around, taking classes, or a combination of all of the above, the time we spend on our physical activity should be complemented with a diet suited to help us achieve our goals.  Why leave the nutrition aspect, which is most critical, up to chance?   What am I saying exactly?… You are going to spend a lot of time in the gym, but you’re also going to be in the kitchen quite a bit.  In order to find success, food prep is a priority.  Your kitchen will need some basic tools to get you through food prep with ease. Some people like to cook food in bulk 1 or 2 days per week, and then store everything in large containers.  Others, like myself, prefer to cook more frequently, 3 or 4 days per week, in an effort to eat food that is more fresh.  This approach still requires an arsenal of plastic storage containers of various sizes.  Here is a quick list I put together of kitchen essentials to make food prep easier:

  • digital food scale
  • measuring spoons
  • various size plastic storage containers
  • plastic baggies – snack, sandwich, quart size
  • multiple large frying pans/skillets with lid or mesh splash guard
  • metal baking trays
  • ceramic bakeware
  • aluminum foil
  • spatula
  • large spoons – plastic or wood
  • cutting boards – I prefer wood for veggies and fruit, plastic for raw meats
  • various size cutlery – the sharper the better
  • thick oven mitts
  • timer
  • coffeemaker
  • Optional – Radio/iPod docking station – Music is a must for many people

Of course, this list may be missing some items, but it is a good starting point.