Strong with Tanja

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You don’t always notice your growth… until one day you look back and realize how far you’ve come. 🤍✨Some days feel slow....
23/04/2026

You don’t always notice your growth… until one day you look back and realize how far you’ve come. 🤍✨

Some days feel slow.
Some days feel like nothing is changing. 😔

But behind the scenes…
You are growing. 🌱
You are becoming stronger. 💪
You are changing your life. 🔥

Every small choice matters.
Every time you don’t give up matters.
Every day you keep going matters. 💗

Don’t underestimate your progress just because it’s not perfect.

One day… you’ll look back and be so proud of yourself. 🥹✨

Keep going. You’re doing better than you think. 🤍

You matter. NEVER forget that. 💗
Strong with Tanja 💖

This is 15kg, they did not have more butter to make 17kg😂😂This is Not just a number…🤓 this is what I was carrying every ...
15/04/2026

This is 15kg, they did not have more butter to make 17kg😂😂

This is Not just a number…🤓
this is what I was carrying every single day.
No wonder I felt tired.🤔

No wonder everything felt heavy.👀
I didn’t lose this overnight…

I just didn’t give up.
And I’m still going. 🔥

What a 17kg weight loss looks like on my plate! 🥗🍗One of the biggest myths about losing fat is that you have to eat bori...
15/04/2026

What a 17kg weight loss looks like on my plate! 🥗🍗

One of the biggest myths about losing fat is that you have to eat boring food or starve yourself… but honestly, it’s the opposite!

To lose 17kg in 5 months, I focused on fueling my body with high-protein, satisfying meals that kept me full and energized 💪

Here are 3 things I always include in my meals:

🥩 Protein first
Chicken, fish, red meat (not fatty) or eggs to keep me full and support muscle

🥬 Volume veggies
Load up on greens to fill your plate without the extra calories

💧 Hydration
Drinking enough water is a game-changer for cravings!

What’s your favorite healthy go-to meal? 🥘👇
Share it below—I’m always looking for new ideas! 💛

To all the ladies out there… this one is for you 🩷🌷 I recently had a hysterectomy due to medical reasons, and unfortunat...
13/04/2026

To all the ladies out there… this one is for you 🩷🌷

I recently had a hysterectomy due to medical reasons, and unfortunately I couldn’t go the vaginal route — I had to go the full abdominal hysterectomy route 😰

Ladies… I’m going to be honest with you.

After 2 C-sections, gallbladder removal, appendix removal, and major back surgery… I honestly thought this would be a walk in the park.

Haha… no no… I was VERY wrong. 😂

I’m not someone who complains easily… but let me tell you… this was the worst surgery I have ever experienced.

DANG… that hurt like a B ! 😂😂

And if you’re as impatient as I am… the recovery feels like FOREVER… especially when all you want is to get back to the gym 💪❤️

But… it’s actually not that bad 😂
I just love being a little dramatic.

If you need a hysterectomy due to medical reasons — GO FOR IT.
Just make sure you are 100000% certain it is necessary, and that you have peace with not being able to conceive again.

Mine was absolutely medically necessary, and I have peace with not having more children.

Besides… my youngest boy has enough personality for three kids anyway 😂😂

But here’s the important part…

Even while I’m recovering… I’m still losing weight.

Because life happens.
Surgeries happen.
Setbacks happen.

But that doesn’t mean you give up.

Your eating habits don’t go on vacation just because life gets hard.

You adjust.
You recover.
You keep going.

Because this journey isn’t about perfection… it’s about persistence. 💪

You matter. NEVER forget that. 🩷
Strong with Tanja

I’ve been a little quiet lately… but I’ve still been showing up. 💪Sometimes progress doesn’t come with loud announcement...
13/04/2026

I’ve been a little quiet lately… but I’ve still been showing up. 💪

Sometimes progress doesn’t come with loud announcements.
Sometimes it happens quietly… one small decision at a time.

132kg → 115kg
-17kg

No crash diets.
No shortcuts.
Just consistency, learning, and not giving up on myself.

This journey isn’t always easy.
There are hard days.
There are slow weeks.
There are moments where you wonder if it’s even working.

But then you look back… and you realise how far you’ve come. 🤍

I’m still on this journey.
Still learning.
Still becoming stronger.

And if you’re on this journey too — keep going. Your progress is happening, even when it feels slow. 💗

You matter. NEVER forget that. 🩷
Strong with Tanja

Sugar and Crabs VS Calories and Protein✅People always say, "Just cut out sugar and carbs and you’ll lose the weight." Th...
24/03/2026

Sugar and Crabs VS Calories and Protein✅

People always say, "Just cut out sugar and carbs and you’ll lose the weight." That is bull crap!🙄

​Yes, the scale might go down, but at what cost? How much of that is actual fat loss versus losing your hard-earned muscle? If you slash your intake and don't keep your muscles fueled and active, your body starts looking for energy in all the wrong places—like your muscle tissue.

​So, no, don't just cut out all your carbs and sugars. Eat smart.🤓

​Carbs are the fuel⛽ your body needs for energy and performance⚡. Instead of fearing them, focus on the total calories you consume and, most importantly, your protein intake.

​The average active female generally needs between 1.6 to 2.2 grams of protein per kilogram of body weight to maintain muscle while losing fat.

​For most women looking to stay strong, that translates to roughly 100g – 150g of protein a day, depending on your specific goals and training intensity.

​Stop starving your progress🛑. Fuel your body⛽, protect your muscle, and let’s get strong the right way! 💪🔥

​

A few years ago I was fighting a battle that most people never saw.I was diagnosed with major depressive disorder, and i...
14/03/2026

A few years ago I was fighting a battle that most people never saw.

I was diagnosed with major depressive disorder, and it got so severe that I experienced hallucinations and delusional thoughts. I had to go on very strong medication just to function.

Those were some of the darkest moments of my life.

At the same time, I was raising my baby… and trying to hold myself together when everything inside me felt like it was falling apart.

But I refused to give up.

I quit smoking.
I started fighting for my mind.
I started fighting for my life.

And today, part of that fight is in the gym.

The weight loss… the training… the discipline… it’s not just about looking better. It’s about learning to love myself again. It’s about respecting myself enough to keep going, even on the days when it’s hard.

Recovery doesn’t happen in one big moment.
It happens in small choices every single day.

I’m still fighting.
But I’m also stronger than I’ve ever been.

If you’re struggling right now, please remember this:
The strongest people you know are often the ones who refused to give up when life tried to break them.

Keep going. Your story isn’t over yet. ❤️

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Swakopmund
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