Coach Tiana

Executive brain behind gym programming 🧠💪🏼✨
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Commented on Went to the gym this morning to do on...

Dec 16 at 01:28 PM

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ROM looks good- I think your set up could be more stable - by pushing your entire foot down into the ground - you might need to turn the other way on that bench if the bottom part is in the way

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Commented on I hope this is ok that I ask this her...

Dec 16 at 05:56 AM

I like to batch prep my proteins which is the biggest time saving hack. I could 3-5 lbs at a time and then freeze in 4-6oz portion sizes. I thaw my portions overnight in the refrigerator and then they’re good for that day

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Posted

Dec 14 at 04:11 PM

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Anytime we’ve been doing a given type of training for a long time— making progress gets harder and harder and slower and slower. It’s just the nature of being more advanced. And when we are new to a type of training we have this really fun window when we make progress really fast!

I train for bodybuilding primarily- meaning I’m mainly concerned with training to create a physique that I like aesthetically. Because of how long I’ve been training, creating big drastic changes in my physique doesn’t happen over night. At this point growing enough muscle to make a visual difference takes months and years!!

Above… the first photo (green pants) is August 2023 vs December 2023 comparing the start of my backbend adventures to my progress just 4 months in. BIG change

Second photo is December 2023 vs December 2024 comparing the last 12 months of my progress! Still a significant difference but not as drastic as those first few months… I share this because the initial BIG progress times can lead us to expect progress will continue like that- but that’s not typically how things go.

We’ll have periods of fast progress and periods of painfully slow progress (as I’m sure everyone here has experienced). Lols. Which is why we always emphasize learning to enjoy the process as you go. If you enjoy creating- if you enjoy the process- then you get little bits of joy as you go- which often actually leads you to stay engaged long enough to create the outcomes you’re interested in✨
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Commented on Coach Tiana how do these look? Video ...

Dec 08 at 04:04 PM

Looks good! Maybe more toe down (internal hip rotation) for glute med 

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Replied on Reminder to all Subscribers: We start...

Nov 25 at 05:15 PM

Yeah!! We want to make sure that we’re not limited by “being out of breath” during our normal hypertrophy cycles (and for you guys in some of longer pole combos)- so we do these weeks of systemic training (think out of breath training lols) so we are conditioned properly to do all the other things we want to do

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Commented on No access to the hamstring curl machi...

Nov 17 at 06:36 PM

Great swap!! These look awesome!

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Commented on How do these look?? Coach Tiana

Sep 29 at 05:25 PM

Nice nice. I like no shoes for this one so I can point foot of non working leg behind me 

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Posted

Sep 28 at 03:57 PM

I know everyone likely has different equipment access (for the gym program) so here is a spreadsheet you can use to help you swap out movements for given muscle groups. 

https://docs.google.com/spreadsheets/d/1oJvhHFlqzHg4IO4JpCTPLI7JYSiXzJ6swG9T0yZ6XSg/edit
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Replied on Hey Coach Tiana I'm new here and need...

Sep 28 at 03:52 PM

Karin

Behind the neck BB press- any overhead pressing movement 

Machine hamstring curl- Swiss ball hamstring curl or any RDL/ hinge movement

Glute med cable OR Extra ROM side lying leg lifts- you can just do side lying leg lifts or any middle splits work which is great for glute med

Single arm cable ant delt press- any overhead pressing movement

Behind the back cable lateral raise- any DB lateral raise variation

Chest supported rear delt row- you can do bent over rear delt fly or bent over rear delt row

Wide grip pull down- any pull up variation (or incline row)

Machine leg extensions- natural leg extensions (aka reverse nordics)

You can search my YouTube channel shorts of exercise demos ✨

https://youtube.com/@tiananicholetallant?si=nfIAqT4S7s3zMO23

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Commented on Hey Coach Tiana I'm new here and need...

Sep 27 at 06:53 AM

Welcome glad you’re here! There is quite a lot of DB work in the program so that’s good news. Could you provide me a list of exercises you’re unable to perform and I can help you with some swaps? 

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