Transform With TayFit

04/17/2025

Stop just *following* meal plans... learn how to build YOURS! 🛠️ My goal isn't just to give you plans, but to give you the *skills* to master your nutrition for good. 🙌

Here’s a quick look at the logic behind structuring your macros, using this 1800-calorie, 5-meal day as an example:

🎯 **The Goal:** ~1800 Cals | 135g P | 180g C | 60g F

⚙️ **The Method:**
➡️ Split Protein (135g) & Carbs (180g) evenly across all 5 meals for consistent energy. (That's 27g P / 36g C per meal!)
➡️ Divide Fats (60g) across 4 meals (15g F each). We keep the post-workout meal fat-free for speedier nutrient absorption when your muscles need it most! 🚀

Check out the graphic to see the exact breakdown per meal!

Understanding the *why* helps you make smarter choices and adjust as needed. Master the method, master your results! ✨

Save this post for later when you're building your next plan! 👇

01/29/2025

01/16/2025

Had big plans for a super informative post today about healthy meal prep but... it'll still be there for me to do tomorrow.

Today's takeaway is... no one can do all the things on the to do list in one day. So don't beat yourself up for those things you missed.

Just set yourself up to do and manage what you can, work each day towards being the best you, and advancing toward your goals. Focus on what you did.

Eat the frog 🐸 make the main thing the main thing ☝️ and for the love of all things holy please stop trying to major in the minors ⚾️

01/13/2025

Gym Must-Haves 💪
Supplements:

Whey Protein: For muscle protein synthesis after workouts.
My Go-To: Animal Pak (ISO Whey Brownie Batter) for powder
Premade Options: Fairlife or Shamrock (convenient but more expensive)

Creatine: Increases power output and muscle mass.
My Go-To: Animal Pak (Micronized Creatine)
Other Options: Any quality brand of Creatine Monohydrate

Hydration Drink: Replenishes electrolytes lost during exercise.
My Go-To: Animal Pak (Juiced Aminos)
Other Options: Water with salt, Evogen Hydration

Gym Gadgets:

Ankle Straps: Target glutes and hamstrings effectively.

Barbell Collars: Secure weights on the bar for safety.

Resistance Bands: Warm-ups/Activations

Honorable Mentions:

Gym Bag: Stay organized, and don’t forget things!
My Go-To: WolfPak
Other Options: Any bag that suits you!

Tripod or Magnetic Phone Mount: Film your exercises
Gadget not required, but filming your exercises is if you want to advance.

Fitness Tracker: Track steps, heart rate, and progress towards your fitness goals.
Favorites: Oura Ring & Samsung Watch

11/14/2024

3 tips for staying on top of your health 👇

🩺Find a doctor that you like, you can talk to openly, and one that listens to your concerns. DONT settle. If they don't ask questions to look for the root of the problem and instantly write scripts to solve any complaint, it is time to find a new doctor. I recommend scheduling an appoint to establish care and interview physicians prior to selecting them.

💉Do your annual physical and any other routine testing that fits your family history. Preventative care > sick care. You don't wait until your vehicle is having issues before you get an oil change. Don't wait until you have issues to address your health.

🗣ADVOCATE FOR YOURSELF. Just because they have a PHD doesn't mean what they say is gospel. Ask questions to understand. Go to specialist for treatment of anything that isn't general care. The human body is complex and their is no way for a doctor to know all the things that their is to know about every system. General practitioners should be for general care such as physicals, sinus infections, cold/flu. Again, you wouldn't typically take advice about your car from the air conditioner repair man so don't take advice about your hormones from the general doctor.

YOUR health is YOUR responsibility. You only get one body, keep up with your maintenance.

10/22/2024

**"Behind the Highlight Reel**

I’ve been off lately. It is hard to admit, especially as a health coach, but it’s true. I’ve been hanging off the side of the wagon when it comes to my own wellness routine and my goals.

I know it might seem like I have it all together, but the truth is, everyone struggles. Social media can often paint a picture of perfection, but that’s far from reality. Even those of us who seem to have it all figured out go through ups and downs.

With the normal stresses of being an adult plus growing 2 businesses across 2.5 social media platforms, being a bonus mom in a high conflict situation, bodybuilder, blue collar wife all with ADHD (which is my super power) I’ve been feeling overwhelmed, stressed, and like I'll never have enough hours in the day to get it all done. I haven’t been making time for myself, and it’s taken a toll. I’ve been skipping workouts, eating trash, and not getting enough sleep. It’s easy to get caught up in the hustle and bustle of life, but it’s important to remember to take care of ourselves.

I’m am refocusing on my why by focusing on the basics: eating to love/fuel my body, getting enough sleep, and moving my body(training as well as mobility). I’m also making time for activities that I enjoy outside of my work, like quality time with my amazing husband, watching more football, and reading.

I want to be transparent about my journey because I believe that it’s important to be honest about our struggles. It’s okay to not be perfect. What matters most is that we keep trying.

I hope that sharing my experience can inspire you to prioritize your own wellness. Remember, you’re not alone. We all go through tough times. The important thing is to keep moving forward.
💜

06/24/2024

Exciting news! I can receive Stars on Facebook to support my content creation. I didn't what they were or what they did so I figured there was a decent chance ya'll didn't either so...

Basically, Stars are a way for you to toss a little coin to your favorite creators for the content you love. Creating all those recipes, fitness tips, and motivational posts takes LOTS time and resources, and Stars can help me keep it all going!

I have enabled a subscription option on my other platform, but I would LOVE to be able to keep ALL my content on FB 🆓.

So, if you ever see a little star icon (or the gift option), that's where the magic happens! ✨ Sending a Star/gift is a super easy, inexpensive way to show some love and let me know what content resonates most with you.

As always, comments and shares go along way as well too! This post would be an epic place to start practicing those 😉

Thanks a million to everyone who's supported me on this journey! You guys rock🤘!

04/19/2024

You don't need to confuse your body, add in some crazy detox, swap up x or cut out carbs. I'd be willing to bet the answer to being "stuck" or plateaued is a lot simpler than you think. ⁠Swipe right 👉
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01/09/2022

Looking for a delicious, easy, breakfast option? 👇
Save & Share.

Denver Omelet Egg Cups-
Aprox. 170 calories (18.5g protein, 7.5g fat, 5.8g carbs) for 2 muffins

Ingredients-
2oz ham
28g shredded cheese
a quarter of an onion
half a bell pepper
6oz egg whites
3 whole eggs
Salt & Pepper

Pre-heat oven to 400.
Add diced peppers and onions to a nonstick skillet (may need a touch of butter to sautee).

While veggies are softening up, dice up ham and add it to muffin tins. I usually grease them first.

Whisk together eggs and egg whites with some salt and pepper.

Add veggies and cheese to the muffin tin and pour egg mixture over top. Bake for 20 minutes and enjoy or toss in the fridge for breakfast the next few days.

Don't like the Denver omelet style? No problem, I have done the same with frozen potatoes, sausage, egg/egg whites, and cheese (even added a little gravy). Greek-style with turkey as the muffin liner, spinach and feta with Greek seasoning (probably my favorite). You can basically turn any omelet into a muffin to make grab and go easy!

08/13/2020

11/29/2019

I made my transformation for me so that I could live my life the way I wanted to. I never wanted to be held back by my weight or conditioning.

I had no idea that choice would lead me down a path that would allow me to truly help others regain their lives as well. I am so blessed and thankful each day that I get to see my clients grow. Seeing others find themselves and realize all they are capable of is a feeling I can not put into words.

This year I am most thankful for the opportunity that I have to share my story and knowledge to help others improve their lives.

Thank you so much to everyone who supports me through liking, commenting and sharing my content. You never know you how much difference that post could be making in someone else's life. Every time you interact it raises the chance that someone who needs it might see that post.

If it wasn't for social media I would have never found my calling to help others beat obesity, nor would ever had found me. I know it has it's downfall however, this year I am so grateful for the platforms that I have to share my message. For those of you still reading, from the bottom of my heart THANK YOU!!
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09/28/2019

Life is simple, just add water!

We take for granted how important it is to drink enough water. Even mild dehydration can impair memory, brain function, mood and increased risk of heartburn, and headaches.

Water plays a vital role in digestion and other functions within the body. Increasing daily water consumption has shown to prevent and relieve constipation.

Struggle with kidney stones? Studies have shown that increasing water intake can decrease the chances of repetitive kidney stones by helping the body prevent the build-up of minerals that increase stone production.

If all of those reasons are good enough drinking an adequate amount of water can increase satiety which decreases calories consumed along with supporting a healthy metabolism.

I fill up my gallon jugs and use them to refill my water bottle that never leaves my side.

How do you make sure you get your water in?
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