Coach Tanna Duarte

Coach Tanna Duarte Holistic wellness and fitness for women looking to reclaim ownership if their health and wellness ⚡️

I know everyone has mixed opinions on Trader Joe’s since it’s seen as the “fun” grocery store. But honestly, it’s a non-...
03/07/2026

I know everyone has mixed opinions on Trader Joe’s since it’s seen as the “fun” grocery store. But honestly, it’s a non-negotiable staple in our house. The portions are great for two people and it’s one of the only places that still feels “inflation proof” 🙈.

This isn’t an extensive haul, but these are my weekly essentials for a nutrient-dense diet that keeps me deeply nourished.

I don’t shop for “skinny” or for the latest diet trend. I shop for Body Composition & Balance. That means prioritizing God-made foods that support my metabolic health, keep my hormones stable, and give me the energy to show up for the life I’m called to live.

Eating well doesn’t have to be extreme—it just has to be intentional.

Don’t forget to save this post for your next TJs run! 📌





Life lately ✨so many sweet moments + nourishing meals + my sweet babies swipe for a surprise at the end 🥰
02/25/2025

Life lately ✨

so many sweet moments + nourishing meals + my sweet babies

swipe for a surprise at the end 🥰

It’s been 9 months since I’ve published a post on my feed…I’m breaking my silence. Link in bio to read the story.
06/11/2024

It’s been 9 months since I’ve published a post on my feed…

I’m breaking my silence.

Link in bio to read the story.

I often gets asked ‘why’ protein, what it is, and how to get more of it in (stay tuned). Protein is absolutely essential...
09/14/2023

I often gets asked ‘why’ protein, what it is, and how to get more of it in (stay tuned).

Protein is absolutely essential to staying alive and optimizing your wellness.

The most commonly recognized benefits of eating an adequate amount of protein are:
* Muscle building and recovery 💪🏼
* Supercharging your metabolism 🦸🏻‍♀️
* Curbed cravings 🍩
* Hormone balance ☯️

Buttttt I want to leave you with 3 additional benefits that don’t pertain to fitness 🤯 because protein is just that rad.

1️⃣ Immune system support: Antibodies (part of your immune system) are composed of proteins. Sufficient protein intake is necessary for a healthy immune response to fight against infections and disease

2️⃣ Transportation: Some proteins bind to hormones like estrogen, testosterone, or thyroid hormones. These proteins act as a vehicle for the hormones and make sure they get to the right targeted tissues!

3️⃣ Wound healing: Since protein is vital to the repair of tissues, it is responsible for the healing of wounds. Animal proteins are also high in collagen and the amino acid glycine, which help create healthier skin and tissues.

Be sure to eat your protein and think about all of the amazing benefits it has to offer 🧘🏻‍♀️

If I could share one piece of advice with you, it would be to STOP paying attention to what everyone else is doing. You ...
08/31/2023

If I could share one piece of advice with you, it would be to STOP paying attention to what everyone else is doing. You aren’t the same person!

We all have different bodies, different backgrounds, and different goals. ☝🏼

Just because someone else is doing two spin classes a day, eating only chicken and salad, and juicing doesn’t mean you should.

Advice and ideas can be helpful, but you should almost NEVER copy what someone else is doing 🙅🏻‍♀️.

Here’s how you can choose to use advice from someone else:

✅ Helpful:
- Recipes
- Lifestyle changes (sunlight, going for walks, sleeping 7-9 hours)
- Kind words
- Support!! Everyone needs a hype girl

❎ Not helpful:
- Following EXACTLY what someone else is eating
- Doing the SAME workouts as them
- Following workouts from an unqualified person (you wouldn’t want your nail tech to do your taxes, so why would you let your hairstylist tell you what to do in the gym?)

If I can teach you anything, let it be to focus aggressively on YOU. 🙆🏻‍♀️

If you feel overwhelmed or lost when it comes to determining what’s right for your goals, drop a “🤍” in the comments.

As always, my DM’s are open to chat or troubleshoot any roadblocks.

- Coach T

My most confident, beautiful feeling self doesn’t exist dolled up and in a dress. I feel like my most beautiful, confide...
06/30/2023

My most confident, beautiful feeling self doesn’t exist dolled up and in a dress.

I feel like my most beautiful, confident self when I’m capable and powerful.

When I’m able to lean into my intuition.

My most confident self exists outside, in the dirt, barefoot.

Don’t get me wrong, it’s fun to dress up and get dolled up every once in a while, but during those times, there is so much focus on what’s on the outside.

I spend this time feeling insecure, making sure seams are in the right place and eyeliner isn’t smudging.

I disconnect from my intuition.

A MAJOR part of being well is being connected with your inner self and what makes you feel comfortable, and what does not. Knowing what serves you, what fills your cup, and what does not.

Don’t be afraid to show up as your most authentic self and DEFINITELY don’t be afraid to speak up when something doesn’t align with who you are.

Comment down below and let me know when you feel like your most authentic self! 🕉️☀️🌿

Your life doesn’t change the day your body does. Your quality of life is reliant on the way you choose to show up. Your ...
02/10/2023

Your life doesn’t change the day your body does.

Your quality of life is reliant on the way you choose to show up.

Your negative attitude matters. Your negative mindset matters.

Your life changes the day your mindset changes.

This will not happen on purpose.

Treat your body with the respect and wellness it deserves. 🧘🏻‍♀️

Eating clean shouldn’t feel like torture and exercise certainly shouldn’t be treated as punishment or to “earn” anything other than strength.

Choose to show up as a light in this world. Be kind to yourself and others.

Comment down below one change you can make to spread light 💡 💫

Starting “new” doesn’t have to be a major feat. It doesn’t have to be extravagant and it certainly doesn’t have to be pe...
01/04/2023

Starting “new” doesn’t have to be a major feat. It doesn’t have to be extravagant and it certainly doesn’t have to be perfect.

Setting yourself up for success isn’t about what looks good to the outsiders, it’s committing to what you know you can accomplish on your worst day.

Generally, people fall off because they went too hard too fast - and it’s not sustainable for them.

Start this year off on the right foot by setting achievable goals, master them, and continue to build on them. ⚡️

Drop one goal you have for 2023 in the comments below 👇🏻

📣 Announcing our BACK TO SCHOOL special 📣 If you’ve been on the fence about kickstarting your ...
08/12/2022

📣 Announcing our BACK TO SCHOOL special 📣 If you’ve been on the fence about kickstarting your fitness journey, now is the time 🎉. DM or click the link in my bio to claim your offer! ⚡️

When is the last time you just went for it?!?! Said goodbye to fear? To nerves? To worry? ...
08/05/2022

When is the last time you just went for it?!?! Said goodbye to fear? To nerves? To worry? If you’re like me, your answer might be, “I have no idea!” And that’s OKAY. If you’re scared, do it scared. Have fears, but do that s**t anyways, you won’t regret it ✨

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