Strong with Tanja

Strong with Tanja Helping women build strength, confidence, and discipline—one step at a time. Real journey. Real results. No excuses.

Can I ask you something honestly? 🤍What do you struggle with most when it comes to losing weight?Is it:• Not knowing wha...
23/02/2026

Can I ask you something honestly? 🤍

What do you struggle with most when it comes to losing weight?

Is it:
• Not knowing what to eat?
• Feeling hungry all the time?
• Losing motivation?
• Not having support?
• Feeling like it’s too overwhelming to even start?

Or maybe something else…

I want to understand. Not to judge — but to help. 💗

Because I know how hard this journey can feel when you’re doing it alone.

Comment below or message me privately if you’re more comfortable. 🤍

You matter. NEVER forget that. 🩷
Strong with Tanja

Nobody talks about this part of the journey…Not the workouts.Not the food.But the mental battle. 💭The days you doubt you...
22/02/2026

Nobody talks about this part of the journey…

Not the workouts.
Not the food.

But the mental battle. 💭

The days you doubt yourself.
The days you feel like nothing is changing.
The days you want to quit.

But you don’t.

Because deep down, you know you deserve better. 💕

This isn’t just about weight loss.

It’s about becoming someone who doesn’t give up on herself.

You matter. NEVER forget that. 🩷
Strong with Tanja

We use what we have at home. 💗Tonight the whole house had eggs and bread.They had scrambled and fried eggs.I had boiled ...
20/02/2026

We use what we have at home. 💗

Tonight the whole house had eggs and bread.

They had scrambled and fried eggs.
I had boiled eggs.

Not because I’m on a “special diet”… but because I’m managing my calories wisely.

I made an egg salad with:
• 5 boiled eggs
• 1 tablespoon mayonnaise
• 2 slices bread

AND wala… dinner is served. 💪

My meal had roughly:
600 calories
36g protein

If I fried the eggs in oil, it would’ve been about:
720 calories
36g protein

Same food. Same protein.
But 120 extra calories just from the oil. 🤯

That’s the secret.

You don’t need different food.
You don’t need expensive food.

You just need to use what you have wisely.

Small decisions like this make weight loss easier than you think. 🔥

You matter. NEVER forget that. 🩷
Strong with Tanja

I recently discovered Body20 Namibia and WOW… it is honestly one of the coolest fitness experiences I’ve ever had. 💪🔥BO...
20/02/2026

I recently discovered Body20 Namibia and WOW… it is honestly one of the coolest fitness experiences I’ve ever had. 💪🔥

BODY20 uses something called EMS (Electro Muscle Stimulation), where you wear a special suit that activates your muscles while you train. This helps activate way more muscle fibres than normal workouts and gives you a full-body workout in just 20 minutes.

It’s low impact, personalized, and designed specifically for your body and your goals. No heavy weights needed, and every session is guided by a coach.

But the MOST amazing part for me was the InBody scan… 🤯

This scan shows you EVERYTHING about your body:
• Body fat %
• Muscle mass
• Fat vs muscle balance
• Progress tracking over time

It’s not just a number on a scale. It shows you what’s really happening inside your body, and helps create a plan that’s tailored specifically to YOU.

Seeing that level of detail was honestly mind-blowing and so motivating.

It reminded me that this journey is not just about losing weight… it’s about building strength, understanding your body, and becoming stronger from the inside out. 💗

You matter. NEVER forget that. 🩷
Strong with Tanja

Body20 Swakopmund


CALORIE DEFICIT MISTAKES PEOPLE MAKE 🚨1. Eating too little This leads to burnout, hunger, and giving up.2. Drinking yo...
20/02/2026

CALORIE DEFICIT MISTAKES PEOPLE MAKE 🚨

1. Eating too little
This leads to burnout, hunger, and giving up.

2. Drinking your calories
Sugary drinks, juice, and fancy coffees add up fast.

3. Not eating enough protein
Protein keeps you full and protects muscle.

4. Weekends undoing progress
Consistency matters more than perfection.

5. Expecting fast results
Real fat loss takes time. Stay consistent.

6. Giving up after a bad day
One bad day doesn’t ruin progress. Quitting does.

This journey is not about being perfect.
It’s about not giving up on yourself. 💪

You matter. NEVER forget that. 💗
Strong with Tanja

LOW BUDGET FAT-LOSS MEAL PLAN 💰🔥You do NOT need expensive “diet foods” to lose weight.You just need:• Protein• Balanced ...
20/02/2026

LOW BUDGET FAT-LOSS MEAL PLAN 💰🔥

You do NOT need expensive “diet foods” to lose weight.

You just need:
• Protein
• Balanced meals
• Consistency

Here’s an example of a simple, affordable day of eating 👇

BREAKFAST 🍳
2–3 eggs + 1–2 slices bread
OR
Oats with milk

Simple. Filling. Cheap. High protein.

LUNCH 🍗
100–150g chicken + 1 cup rice + any vegetables
OR
Tuna & bread
OR
Eggs & rice

SNACK (optional) 🥛
Boiled egg
OR
Plain yogurt
OR
Apple + small handful peanuts

DINNER 🍲
100–150g mince + vegetables + small portion rice or potato
OR
Eggs & vegetables
OR
Beans & rice
OR
Tuna & rice

CHEAP HIGH-PROTEIN FOODS 💪
• Eggs
• Chicken
• Mince
• Tuna
• Beans
• Lentils
• Plain yogurt
• Milk
• Peanut butter

You don’t need a special grocery list.
You don’t need expensive products.

Use what you already have at home.

Consistency beats perfection every time.

You matter. NEVER forget that. 🤍
Strong with Tanja 🩷

To the woman who thinks she is not worth much because she is “a bit chunky”…I used to believe that about myself too. 💔I ...
20/02/2026

To the woman who thinks she is not worth much because she is “a bit chunky”…

I used to believe that about myself too. 💔

I used to think I needed to be smaller to be worthy.
Smaller to be confident.
Smaller to be seen.

But I was wrong.

Your weight is not your value.
Your body is not your worth.

You are not less beautiful.
Not less deserving.
Not less lovable. 🤍

You are not “before.”
You are not a problem that needs fixing.

You are a human being. And you matter. Right now. As you are. 🌿

Yes, you can grow.
Yes, you can change.
Yes, you can become stronger. 💪

But never believe that you are worth less because of the space you take up.

You deserve respect.
You deserve confidence.
You deserve to feel proud of yourself.

And if you’re on this journey too… I see you. 🤍

You matter. NEVER forget that. 🩷

20/02/2026

You don’t need to lose weight before going to the gym.

Read that again. 👇

This body.
This “chunky” body.
It belongs in the gym just as much as any other body. 💪

I’m not posting this to tell you that you must gym to lose weight. That’s not true.

I’m posting this to show you that you are allowed to start exactly as you are. 🤍

The gym is a tool.
Not a reward for being smaller.

My goal is weight loss and strength. 🔥
But your goal? That’s your choice.

And you don’t need anyone’s permission to begin.

Have you ever felt like you needed to lose weight before starting? 👇

We all hear about this “calorie deficit” thing… but let’s talk about it realistically.A calorie deficit simply means you...
20/02/2026

We all hear about this “calorie deficit” thing… but let’s talk about it realistically.

A calorie deficit simply means you are eating fewer calories than your body uses. When that happens, your body starts using stored energy (fat) for fuel — and that’s how weight loss happens.

It’s not magic. It’s not a secret. It’s consistency.

You don’t need fancy apps, expensive scales, or complicated plans to start. Just do your best to eat balanced meals and be more mindful of what you’re eating.

Google is free. Before you eat, you can quickly search the calories in your food. You can even take a photo and use AI tools like ChatGPT to help you estimate.

The most important thing is to use what you have.

You don’t need a special grocery list. You don’t need expensive “diet foods.” If money is tight, work with the food you already have at home. Weight loss is built on consistency, not perfection.

Small, consistent choices will always beat extreme, temporary ones.

Strong with Tanja.

I started at 131.8kg.Today, I am 120.5kg.The time period doesn’t matter. What matters is that I didn’t quit.This journey...
20/02/2026

I started at 131.8kg.

Today, I am 120.5kg.

The time period doesn’t matter. What matters is that I didn’t quit.

This journey isn’t about rushing. It’s about consistency. Showing up again and again, even when it’s hard. Even when progress feels slow.

Real change happens when you refuse to give up on yourself.

I’m still going. And I’m not stopping.

Strong with Tanja.

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