Tatyana Sylla

We cannot become what we want by remaining what we are Change has to come from you. You can tell yourself over and over what you’re going to do, but you’re only a product of what you actually do... not what you say you’ll do. Making change isn’t easy, which is why I’m a big advocate for small changes implemented over time... If you’re unsure where to start to reach your goals or even just want to have a conversation about your goals I’m more than happy to chat

friendly reminder to smile today

Christmas & New Years are fast approaching and I always have a ton of friends, clients, & family asking what should I do over the holidays to stay on track?! Here are some tips to keep in mind! - prioritize protein Eat majority of your protein & veggies first then go for your carbs. - REDUCE (not eliminate) your carbohydrates in your other meals so you can enjoy that extra scoop of potatoes ... - adjust your workout schedule around your dinner meal so your body is utilizing the extra food MOST IMPORTANT TIP ENJOY YOURSELF!! It’s literally one meal and a couple drinks... it is not the end of the world nor will it eliminate all your progress. Don’t feel guilty, don’t restrict yourself from that yummy piece of pie... enjoy the food & most importantly your time with your family & friends! Happy Holidays Friends

Strength & High intensity vs Cardio ~ The benefits of a strength & high intensity workouts with the addition of some cardio I believe is one of the best ways to add muscle, lose weight, & see results. Just because we’re in a lockdown doesn’t mean you can’t kick your butt at home! You can still have high intensity workouts at home! Of course it may not be exactly the same workouts you were doing at the gym, however, you can still kick your own butt using your own body weight, bands, and some dumbbells. It’s making the modifications necessary to your program, to make it functional at home but still INTENSE!

Time under tension or TUT is something I should have been taking advantage of a long time ago. I’ve been adjusting my training to this style of high intensity training, reducing the time I’m spending in the gym without sacrificing results. Intensity = the amount of effort required to lift or lower weight... What to focus on slow & controlled movements 1-2 high intensity sets (lasting anywhere from 60-190 seconds) focus on your tempo - keep the same tempo during the entire movement. Try not to speed up or slow down as you fatigue. spine, neck, head aligned breath eyes forward the set isn’t over until you set down the weight CORRECTLY

missing warm weather, sandals & fun times with these gals Balance is key baby! Staying on top of your goals but also enjoying yourself is important. Life is too short to not enjoy every second and miss out on moments you can’t get back. Having a hard time finding balance ?... - make a list of priorities & number them 1-10 - beside each priority make a list of small daily actions to get you one step closer to where you need to be - be consistent with these daily actions until they become a habit. It takes only 21 days to form a habit - go back to your why. Why are you completing these small daily actions - find a way to make these small daily actions enjoyable (throw on your favourite music, do the task with a friend) How do you guys incorporate balance into your goals and daily life ?! Leave your answer in the comments below

Why dwell on what you can’t control? Keep your chin up & spirits high. I totally understand this can be a very difficult time for everyone but what is going on currently is out of our control. Focus on what you can control, and be at peace with what you can’t. Everything is not negative & there are still a ton of positives to be thankful for! Throwback to a killer leg workout @area52fitness ... I can’t wait to be back in the gym, but until that I’ll be hitting home workouts and keeping nutrition on track. But also remembering to enjoy my time doing things I love. Balance is key See more

This time of year is classic for I’ll wait until January 1st to start reaching towards my goal.. New Years resolution! Stop. With. That. What’s holding you back from starting to take the steps towards your goal now?... Time? I totally understand everyone is so busy.. great thing is we work as a team to help fit nutrition & training into your busy work / life schedule Don’t know where to start ? Come for a free consultation with me. There is no pressure & we can talk about your goals, struggles, expectations and achievements. How can we get you one step closer to where you want to be? Worried it will be too hard? Each nutrition plan & workout is completely customized to you. I want to see you succeed & set you up for success not failure. We are a team & you are not on your journey alone. I also provide clients with weekly check ins to help hold them accountable. ..................................... I’ll leave you all with this - are you doing everything possible to get yourself to your goal and where you want to be... if not, what can you change to help get you one step closer. #fitness #fitnessgoals #fitnessgirl #fitnesslifestyle #fitnessfood #nutritionfacts #nutritioncoach #lifestyle #lifestylecoach #bodybuilding #bodytransformation #bootyworkout #bootybuilding #gym #gymmotivation #hdmuscle #area52 #healthylifestyle #healthyliving #healthyfood #likeforlikes #likeforfollow #lululemon #alphalete #bodypositivity #bodyconfidencemovememt #like #comment #health #makemoves

Comfy & Cozy in my @loungeunderwear black balcony set . Working from home means days are spent in fluffy robes with a latte from @starbuckscanada some yummy snacks and music Focusing more on nutrition over the 28 day lockdown & getting a few home workouts in here & there. Diet is 70% of the work. Keeping that in check over lockdown will help to maintain your results you’ve already worked so hard for, and continue to improve your overall health and body composition! ... DM me with any questions or inquiries - I’m more than happy to share & help @ Ontario, Canada