CoachedbyTanja

CoachedbyTanja Welcome to my Online coaching page! I empower people to get into the best shape of their lives using good nutrition and working hard.

We start on MONDAY!
06/06/2026

We start on MONDAY!

04/06/2026

Mums, this is your sign to stop waiting for the
"perfect time."

The summer holidays are around the corner, and in just 40 days you can feel stronger, fitter, more confident, and proud of what you've achieved.

✅ Fat loss
✅ Increased energy
✅ Better habits
✅ Accountability
✅ Confidence boost

You don't need hours in the gym. You just need a plan and the commitment to show up.

Are you ready to lock in for 40 days and become the strongest version of yourself before summer? ☀️💪

Comment LOCK IN  below and I'll send you the details.

01/06/2026

CARBY WEEKEND 😅

No matter what you do you feel like you can't have any carbs and the protein amount is just absolutely ridiculous!

Before 7am, I'm doing all sorts of math equations to make sure I can hit my macro targets 🫣😂

If you are sick of feeling like no matter what you do that
protein target is too high. Then drop me a message "PROTEIN" and I'll tell you my top 6 tricks on how to eat more proteins without stressing about it.

31/05/2026

Meal prep of champions!

Pesto & Garlic Chicken Marinade (serves 3):

Per portion  187kcal 27.3g protein 

320g raw chicken breast 
3tsp minced garlic (15g-20g) 
30g  green pesto  
90g 0% greek yogurt 
0.5-1tsp chilli flakes (depending how spicy you want it!)
A handful of fresh basil
Salt and black pepper to taste
6 ml lemon juice

1. Add all the chicken marinade ingredients listed above into a medium bowl & mix to combine 
2. Add the chicken  into the same bowl & coat in the sauce 
3. Cover with an air tight lid and marinate in the fridge for minimum of 1 hour, or ideally overnight
4. Once marinated, use as ingredient prep for meals during the week for up to 3 days
5. I cooked the chicken in the air fryer on 180C for 12 mins, or pan fry if preferred 
6. Use in sandwiches, wraps or serve with your choice of salad for a balanced meal!

29/05/2026

It's not always been this small..! Has it ?!

28/05/2026

Fiber VS ….fiber ?

That’s a MASSIVE difference!

To name a few
Higher fiber foods (per 100g):
Avocado – 7g
Chia seeds – 34g
Green beans – 15g
Broccoli – 3g
Blueberries – 6.5g
Oats – 10g

Compare to
Lower fiber foods (even the “healthy” ones):
Iceberg lettuce 1g
Cucumbers 0.5g
Banana 0.4g
White rice 0.4g
Tomatoes 1.2g

Why does this matter?

Fiber supports digestion, balances blood sugar, helps with weight management, and reduces inflammation.

Aim for 20–35g daily, and your body (and gut) will thank you.

Address

Kosti

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