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-FIT By Tahys-

Seattle personal trainer &
Online fitness coach

Client Transformations

commit to health and fitness

challenge yourself. take it to the next level.

fit_by_tahys

The best way to achieve long term sustainable resu

The best way to achieve long term sustainable results is by living by the 80/20 rule!
In the last decade of my fitness journey and coaching my clients I have found that balance is key!
I think in order to get the best results we need to focus on doing strength training 5-6x a week and incorporating cardio 5 times a week for 20 minutes.
Recovery is key as well in order to replenish our muscles and recover we must rest. I rest 1-2 days a week.
I try to focus on progressive overload every week and constantly keeping my body guessing with new exercises.
I also think it’s important to allow yourself the grace to live your life too and eat out with friends and treat yourself to a nice desert or a drink every once in a while.
When you are not restricting yourself from anything you have better results because then you are less likely to binge eat or have feelings of remorse and yo-yo dieting.
To Your Success!
Fit By Tahys

“Tahys is a very patient and encouraging trainer

“Tahys is a very patient and encouraging trainer. Whenever I get tired and would like to give up, she can find the most suitable workout for me and let me see my progress. Being push is not a bad thing, she let me find what I can achieve though insistence. Her enthusiasm and consideration really impresses me and encourages me to ask more from myself.” - Sanyuan T.

Do you know your macros? You might’ve heard the

Do you know your macros?
You might’ve heard the term “macros” in discussions about healthy diets and wondered, “What the heck are macros?”
Well, simply put, they are protein, carbohydrates, and fats. And keeping track of how many grams of each you consume each day has become part of mindful eating for millions of people. It’s a flexible way to diet while making sure you’re getting nutrient-rich food, not just a certain number of calories.
Our bodies need all three – even the right kinds of carbs and fats. But how much? Well, that depends on factors like sex, height, weight, chosen diet, and physical activity level.
Protein
Protein is essential for muscles and tissues. Healthy sources include beans, fish, poultry and eggs. It has 4 calories per gram.
Carbohydrates
The much-maligned carbs provide fuel for your body and brain, allowing protein to handle the muscle. Healthy sources include unprocessed whole grains, veggies and fruits. A gram of carbs also has 4 calories.
Fats
Yes, our bodies really do need fats – the good kind, that is. Healthy sources include olives; olive, canola and peanut oil; avocados; and nuts and nut butters. Each fat gram contains 9 calories.
Tracking macros can be an effective way to watch what you eat. It’s certainly going to keep “top of mind” what you’re putting into your body, and that’s always a good thing.
Sometimes we need more help though, and if that’s you…
Click the link on my bio to apply for my 12 week 1:1 coaching program! 😊

“Tahys helped me establish a well-rounded fitnes

“Tahys helped me establish a well-rounded fitness routine that balanced cardio, machines, and free weights, and targeted specific muscle groups per workout. She also got me set on a schedule for increasing weights and reps as I got stronger (which I could easily adjust when I had unfortunately long gaps between workouts and lost some strength). Overall, I had a really good experience with Tahys and would recommend her training expertise!” - Kierra N.

Great day on Lake Washington with @scottricheyfitn

Great day on Lake Washington with @scottricheyfitness, @joshdpresents thanks for hosting @anthonyinmo! We had a great time on the water! 🛥️

“Tahys is a knowledgeable and versatile personal

“Tahys is a knowledgeable and versatile personal trainer. No matter what your current personal fitness looks like or what your goals are, her genuine care for people's wellness will make her the right fit as your trainer! I loved my time with Tahys!” - Jake T.

Healthy meal prep delivered right to your doorstep

Healthy meal prep delivered right to your doorstep in Seattle!
Click the link on bio to place your order for next week Sunday meal delivery 🚚
#seattlemealprep #seattlefoodie #seattlerestaurants

B-stance single leg RDL’s are a game changer! 🔥
This exercise has become a stable in my strength training program for myself and my clients!
You don’t need to use a platform or box to stand on for this exercise I just left it there from my previous exercise when I was doing sumo deadlifts to get more range of motion (get more depth when I went down) rather than standing on flat ground.
When performing the single leg rdl you want to hinge your hips back and come down with the bar close to your body, your knees are behind your toes and your back is flat.
Make sure that when you are coming down your back stays flat. If you go too far down and you are not yet flexible enough to do so your back may start to arch. So if you are not there yet I recommend to only go down slightly past your knees to keep your back straight and prevent yourself from injuring your back and setting you back.
In short, my hamstrings have always been a weak spot for me and incorporating this exercise into my hamstring and glutes day every week has helped strengthen my hamstrings, I see more muscular definition, less appearance of cellulite/cottage cheese.
Keep in mind even if you are skinny and run a lot you can have this and if you think it’s just genetics. Well surprise, let me tell you from personal experience that you can change that around and transform your legs! 😊
#personaltrainer #hamstrings #bstance #bstancerdl #romaniandeadlift #rdl #strenghtraining #athomeworkouts #onlinefitnesscoach #seattle #magnolia #queenanne

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