Tania P Wellness

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Tania P Wellness

Helping women 40+ learn strategies for lasting weight loss w/o extreme exercise or food restriction! Ready to embark on your journey?

At Tania P Wellness, I’m all about empowering women over 40 to live healthier, fitter lives through a blend of fitness, nutrition, and mindfulness coaching. Whether your goal is sustainable weight loss, starting an exercise routine, conquering a 5k, or embracing body neutrality, I've got you covered. The inspiration behind Tania P Wellness comes from witnessing the women closest to me transition from vibrant, active lifestyles to grappling with chronic illness and pain. Combined with my own fitness journey's ups and downs,
I'm deeply committed to changing this narrative. My mission is to provide a supportive space where you can optimize your body's strength, mobility, and fitness by addressing movement, nutrition, stress management, and mindset. By prioritizing self-care and making informed choices, you'll unlock the potential to do more in life. Increase your mobility, boost self-esteem, and reclaim your independence. Say goodbye to stiff joints and hello to a body that moves with ease. Experience better sleep, reduced stress, and a newfound confidence in your body. Let's take the first step together!

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Learn more about my coaching programs at tp-wellness.com

10/09/2025

It’s been a hot minute since I’ve done an intro, so let’s get reacquainted. 😊

Hola and welcome if you’re new here, and a big thank you to those of you who’ve been holding it down with me since the beginning. 💙

I’m Tania, a first-generation 🇵🇷 Latina online business owner and certified women’s health coach.

I love being outside, exploring, and chasing adventures (especially if the beach is involved).

But I’m just as happy with quiet mornings at home, sipping café con leche perfectly made by my hubby, and cuddling with our pup, Isabella.

Lately, I’ve been thinking about how our culture, upbringing, and the roles we take on shape the way we care for ourselves.

I spent years carrying the messages many of us learned growing up around food, our bodies, and how we “should” look.

^That led to years of constantly dieting, cutting out the foods I loved, overexercising, and missing out on fun times, all in an effort to shrink myself into someone else.

Now, at 48, I’m decidedly doing things differently.

These days, I’m not chasing perfection.

I’m focused on eating in moderation, moving in ways I enjoy, and protecting my energy and mindset. That’s what helps me feel my best now and in the long run.

If you’ve ever felt like most of the fitness or wellness advice out there wasn’t made for us… I feel you.

That’s exactly why I do what I do.

✨Helping Latinas over 45 feel back in control of their food and fitness habits (without restriction, without extremes) and create a space where we feel seen, supported, and empowered to care for ourselves in a way that actually fits real life.

Life is short, but it’s also long. We deserve to make the most of it.

If that sounds like your vibe, I hope you’ll stick around. 🫶

09/28/2025

“I should be further along by now…”

Ever catch yourself thinking that? You’re not alone!

Whether it’s about your weight, physical activity, eating habits, or how you feel in your body, so many ladies I talk to feel this pressure to be “better” (myself included 🙋🏻‍♀️).

It shows up in thoughts like:

“I should be thinner.”
“I should be more disciplined.”
“I should have figured this out by now.”

Like somehow where we are right now just isn’t good enough.

That pressure?

It’s the expectation gap: The space between where you are now and where you think you should be.

And most of the time, it’s shaped by years of:

✖️ Unrealistic societal beauty standards and body ideals
✖️ Dieting + food/exercise rules
✖️ Self-comparison driven by mainstream and social media, along with its overwhelming blitz of “fix me” messaging.

It’s no wonder we end up feeling like whatever progress we make is still “not enough.”

But the truth is: Change takes time. It takes patience. It takes messing up, adjusting, trying again. And most importantly, it takes a ton of self-compassion.

Yes! You can move forward. You can make progress.

Not by chasing extremes or punishing your body.

But by doing things that support the version of you that exists TODAY.

And that starts by taking one small doable step at a time.

You got this❣️

06/10/2025

Many of the women I talk with cringe at the thought of starting another diet.

They’re sick and tired of trying to shrink themselves or chase perfection… only to be disappointed and frustrated.

Instead, they really want to redefine what “healthy” looks like in this next season of life.

For me, “healthy” lately means having the energy, strength, and peace of mind to do the things I love.

That looks like:
• Prioritizing sleep
• Eating in a way that supports—not controls—my body
• Moving in ways that build me up, not burn me out

How about you? Have you considered what healthy looks like if dieting is off the table? 🤔

06/07/2025

Society’s renewed push of unrealistic body/health ideals and it’s need to control women's agency over their bodies has left me super quiet here lately.

Not because I’ve lost interest in coaching or helping women, but because I’ve been doing a lot of thinking ⬇️

About what it means to thrive and feel healthy in midlife.

About how our goals shift, and how sometimes we outgrow how we used to do things, especially regarding food, movement, and our bodies.

I’m still working through some shifts in my approach, but here’s what I know for sure:

👉🏼 “Healthy” looks different on everyone

👉🏼 There’s no such thing as “good” or “bad” foods

👉🏼 You don’t need to lose weight to be happy, better, or enjoy life

👉🏼 You deserve to feel at home in your body, not at war with it

More to come. Thanks for being here.❣️

05/01/2025

The start of a new month for me always meant “starting over.”

I’d be hopeful and determined, convinced I’d finally “stick to the plan this time.”

But that energy would fade fast, and I’d end up feeling frustrated and blaming myself for not having enough willpower.

Here’s what I know now: The problem was never me! And it’s not you either!

Instead, it’s society’s unrealistic standards and the never-ending pressure to meet them that need to be fixed.

No you don’t need to overhaul your life. And it surely doesn’t have to perfect.

This month decide to start small.

Pick 1–3 simple actions that move you toward your goals and then focus on showing up, however you can.

Because that’s how real progress happens.

That’s how habits stick.

Rooting for you ❣️

03/25/2025

Unexpectedly having to relocate to a new city back in September, disrupted every routine I had worked so hard to create.

The one thing that’s stayed consistent?

Walking Isabella. 🐾

We started with an early morning walk, and over time, we naturally added one after work.

Now that these walks feel like second nature, I’m ready to build on this routine and add another layer.

You guys, getting back into a routine after life throws you off track feels hard AF!

And it’s tempting to force yourself into a drastic reset.

But you don’t need a massive overhaul to find your way back to your goals.

✨Start with just one action at a time.
✨Give yourself enough time working on consistency so that it becomes part of your day.

👉🏼 Then add on the next action.

Start with whatever is easiest and go from there!

Rooting for you ❣️

03/19/2025

I used to think the secret to getting into shape was about going all in with the latest and greatest diet/exercise plan.

I’d dive in headfirst with sky-high expectations, cutting out my favorite foods, and pushing through workouts no matter what.

Because if you’re not going big, what’s the point, right?! 🙈

And every time, I’d end up burned out, frustrated, and feeling like I had failed.

Sound too familiar??

That’s because for so many years we’ve been sold extreme diet plans and intense workouts packed full of rigid rules… which only leave us exhausted and right back where we started.

It took me a long time to realize that this “all in” way of thinking wasn’t helping me. It was actually holding me back.

Slowly over time, I started to understand that lasting change comes from taking small, daily actions done on repeat over time.

Simple actions like:

✔️ Moving in ways you enjoy (no more punishing workouts)

✔️ Eating all foods in moderation and balance (goodbye, guilt!)

✔️Finding ways to reduce stress

✔️ Focusing on consistency, not perfection

If you’re feeling stuck in the all-or-nothing cycle, I see you.

Take this as your sign to take the pressure off and work on a more sane and sustainable way to reach your goals!

You in? ➡️ Follow Tania P Wellness for more realistic fitness, nutrition and lifestyle tips! 💙

03/14/2025

I always thought that I was the problem.

If I could just eat less, exercise more, and stick to the plan, then I’d finally lose the weight (and keep it off).

Then I wouldn’t feel so awful about my body.

Then I’d stop picking apart everything I saw in the mirror.

Then when I finally hit my goal weight, I’d be happy, comfortable, and confident.

So I kept trying… and trying… and trying.

And for years, nothing changed.

Here’s what I wish I had learned sooner:

❌ My body wasn’t the issue.
❌ My eating habits weren’t the issue.
❌ I was not the issue.

Rather, it was society’s impossible standards placed on women’s bodies.

And once I started letting go of the belief that thinner automatically meant better, I could finally eat in a way that supported my well-being.

I could start living my life in a way that I wouldn’t look back on with regret.

Does this mean I love myself every single day? Nope, I’m human.

But now, when those negative thoughts creep in, I don’t let them take over.

I acknowledge them, process them, and move forward instead of spiraling.

And the fact is that my body is going to keep changing as I get older.

That doesn’t make me more or less worthy. It’s just part of life.

So I will keep doing my best to treat my body with kindness, understanding, and respect.

And in a society that tries to shame me and make me feel unworthy as a fitness and nutrition coach simply because I don’t fit a certain mold, I will keep showing up.

I refuse to let outdated societal standards tell me what my body (or that of my clients) should look like.

Yes, making this shift in thinking is hard.
Becoming body neutral takes time.
And that’s OK.

When you’re ready to challenge those standards too, I’m here to support you.

Rooting for you❣️

03/06/2025

Tired of tracking, measuring, and overthinking every bite?

Same!! 🙋🏻‍♀️

That’s why my favorite way to keep making progress on my goals without maxing out my mental load is by eating to 80% fullness.

This simple practice helps you eat just enough to feel satisfied while naturally keeping portions in check… no tracking or counting required.

Swipe through the images for tips on how to try it out for yourself.

Rooting for you ❣️

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✨Follow for more habit-based fitness, nutrition and lifestyle tips

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Cape Coral, FL

Website

https://coaching.taniapwellness.com/links

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