What happens when a woman who grew up immersed in diet culture deliberately chooses to take up more space? In this vulnerable exploration of my journey to gain muscle, I share the unexpected challenges of intentionally becoming bigger in a world that constantly tells women to shrink themselves.

Growing up in the 80s and 90s, I was surrounded by impossible beauty standards—from beach workout videos with glistening bodies to the waif-thin supermodel era. Now, after decades of training and even competing as a bodybuilder, I've discovered that gaining muscle intentionally has been significantly harder than losing body fat ever was, at least for me.

Through this process of "bulking" that began in January 2025, I've uncovered five profound lessons about patience, trust, communication, support networks, and self-compassion. I talk candidly about the discomfort of tight clothes, feeling bloated, force-feeding myself protein, and the mental struggle against deeply ingrained programming. I also share how this journey revealed which relationships in my life truly supported my growth and which ones couldn't survive it.

For women who lift weights but don't see their bodies changing, consider that real transformation might require embracing temporary discomfort—eating more, becoming bigger, and challenging everything you've been taught. You don't get to choose whether what you gain is muscle or fat; you simply have to commit to the process. If you're struggling with similar challenges or considering your own muscle-building journey, reach out through the contact information in the show notes. Your body, your journey, your choice to take up the space you deserve.

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Disclaimer: This show is for education and entertainment purposes only. This is not intended as a replacement for therapy. Please seek out the help of a professional to assist you with your specific situation.

Ready to discover why some people achieve remarkable transformations while others struggle? Drawing from 28 years of experience as a fitness professional, I'm pulling back the curtain on what truly separates success from frustration when working with a coach or trainer.

For high-achievers especially—the entrepreneurs, leaders, and go-getters—these insights might challenge your approach to personal growth. The truth is, the very qualities that make you successful in your career could be sabotaging your fitness journey. The constant need for control, information-gathering, and self-direction often becomes the biggest obstacle to transformation.

My most successful clients share four critical traits that allow them to break through plateaus and achieve lasting change.

These principles transcend fitness and apply to any transformation requiring expert guidance. Whether you're struggling with a plateau or just beginning your journey, implementing these four strategies could be the difference between perpetual frustration and genuine breakthrough.

Remember: whatever timeframe you've set for your goals, your body deserves patience, and sustainable change takes time. Are you ready to relinquish control and catalyze real transformation?

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Disclaimer: This show is for education and entertainment purposes only. This is not intended as a replacement for therapy. Please seek out the help of a professional to assist you with your specific situation.

Have you ever stopped to consider which parts of your life are authentic versus performative? We tackle this thought-provoking question in our latest episode, inviting you to examine your social media habits and daily activities through a refreshingly honest lens.

"Would I still be doing this if no one was watching?" It's not about judgment but rather a genuine curiosity about our motivations in today's content-driven world.

The episode also addresses why this podcast remains audio-only, despite requests for video content. Tiana beautifully articulates how cameras fundamentally change our behavior and energy - something we've all experienced when someone pulls out a phone during an authentic moment. By keeping the show in audio format, she preserves the intimate connection with listeners and allows for multitasking while avoiding the additional screen time that dominates our lives.

This bite-sized episode packs a powerful punch, offering exactly the kind of reflective pause many of us need in our busy lives. Subscribe now and join our growing community of listeners committed to building unbreakable minds and bodies through authentic living.

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Disclaimer: This show is for education and entertainment purposes only. This is not intended as a replacement for therapy. Please seek out the help of a professional to assist you with your specific situation.

Ever feel like you're drowning in responsibilities while maintaining a perfect game face for the world? You're not alone. In this deeply practical episode, I pull back the curtain on my own experience with overwhelm and share the exact five-step framework I use to regain clarity and calm.

Grab a pen and paper for this one - you'll want to capture these actionable strategies that go beyond surface-level advice. From the surprisingly powerful act of taking a complete mental inventory to the counterintuitive final step that most high-achievers resist, each technique is designed to work especially well for those who feel the weight of everything on their shoulders.

I dive deep into why delegation is particularly challenging for natural leaders and provide specific language to make this process less painful. For those constantly caught in the doing-thinking-consuming cycle, the guidance on creating intentional mental space might be the permission slip you've been waiting for.

Throughout the episode, I weave in personal stories from my journey through engineering school, the construction industry, and competitive bodybuilding that shaped my approach to handling life's pressures.

Whether you're feeling the squeeze from economic uncertainty, workplace demands, or family responsibilities, these five practical steps will help you transform overwhelming chaos into manageable action. And for my fellow boundary-challenged listeners, the final minutes offer crucial insights on protecting your peace in a world that constantly demands your attention.

Ready to transform your relationship with overwhelm? Hit follow after listening so you never miss an episode of the Unbreakable Mind and Body podcast.

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Disclaimer: This show is for education and entertainment purposes only. This is not intended as a replacement for therapy. Please seek out the help of a professional to assist you with your specific situation.

Discipline – a word often associated with restriction and limitation – actually unlocks profound emotional freedom when properly understood and applied. Drawing from personal experiences in bodybuilding, professional transitions, and even while traveling, I explore how initial discipline transforms into liberating habits that enhance rather than constrain our lives.

This transformation from discipline to habit creates the foundation for emotional freedom. When I worked a demanding job with an unpredictable commute, meal prepping habits eliminated decision fatigue, saved money, and maintained my health despite challenging circumstances.

Similarly, when traveling, having protein powder shipped ahead, bringing my coffee setup, or finding accommodations with kitchens aren't signs of restriction but strategies that allow me to be fully present and engaged. The freedom comes from addressing physical needs proactively so I can focus on experiences rather than discomfort.

The key insight? Do the work upfront so your future self can thrive without unnecessary struggle. Discipline isn't about limitation – it's preparation for freedom.

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Disclaimer: This show is for education and entertainment purposes only. This is not intended as a replacement for therapy. Please seek out the help of a professional to assist you with your specific situation.

Have you ever wondered where the line between tough love and abuse truly lies? That blurry boundary shaped my childhood in profound ways, leaving scars that took decades to understand.

Growing up in the 1980s with my father after my parents split, I experienced what was then considered "character building" but would today be recognized as neglect and emotional abuse. I'll never forget the day my thumb got caught in a car door, turning purple-black while I was told to stop crying and toughen up. No medical care, just shame for expressing pain. This moment, buried in my memories until recently, exemplifies how children can be failed by the very adults meant to protect them.

My father's determination to "beat the girl out of me" went beyond physical toughness. I was ridiculed for embracing anything feminine, used as a demonstration dummy in his karate school, and left to navigate puberty alone with overwhelming shame. These experiences created a hyper-independent person who struggled to trust others and lived primarily in masculine energy.

The journey back to my authentic self has been about reclaiming femininity without abandoning strength. I've learned to forgive my parents while acknowledging the harm done. Now, I pamper myself radically, knowing I deserve the nurturing. This is my invitation to you: Where do you find the line between being tough and being gentle with yourself? Can you dance comfortably between these qualities, embracing both rather than choosing one?

Your experiences shape you, but they don't have to define you. Connect with me through the show notes if this resonates—I'd love to continue this conversation about building an unbreakable mind and body while honoring all aspects of who you are.

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Website: www.unbreakablemb.com

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Disclaimer: This show is for education and entertainment purposes only. This is not intended as a replacement for therapy. Please seek out the help of a professional to assist you with your specific situation.

Disconnecting to truly connect might be exactly what you need.

The fitness retreat I attend twice yearly in Tennessee offers more than just training techniques and education—it provides a sanctuary where barriers fall away and authentic connections form. With limited WiFi, rustic cabins, and a community of health-focused individuals, it is the perfect environment for profound personal growth.

For high achievers constantly chasing the next goal, these immersive experiences offer valuable perspective. They remind us to pause and recognize how far we've come and serve as a re-set for the next 6 months - 1 year.

Curious about how a retreat might transform your perspective? Send me a text, and I'll address your questions in an upcoming episode. Together, let's build unbreakable minds and bodies through connection, challenges, and continuous evolution.

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Instagram: www.instagram.com/tianasmindandmoves

Website: www.unbreakablemb.com

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Disclaimer: This show is for education and entertainment purposes only. This is not intended as a replacement for therapy. Please seek out the help of a professional to assist you with your specific situation.

Growth doesn't happen at the same pace for everyone. This fundamental truth has shaped my understanding of relationships and inspired this deeply personal exploration of what I call "network inventory" – the essential practice of evaluating who belongs in your life as you evolve.

Drawing from my own painful lessons in friendships, romantic relationships, and family connections, I share four crucial questions that transformed my approach to relationships: How do I feel in this moment with this person? Can I comfortably express my needs? Am I able to have uncomfortable conversations? Do I trust myself to maintain boundaries? These questions have become my compass when navigating relationship complexities and determining which connections truly deserve my energy.

I vulnerably share a personal story about a relationship breakdown during my mother's health crisis that forced me to confront my issues with trust—both in others and in myself.

Learning to have uncomfortable conversations with grace became my superpower, allowing me to either transform relationships or release them with clarity and compassion.

The most liberating realization? Some relationships are seasonal. People enter our lives for specific chapters, offering exactly what we need during particular growth phases. Recognizing when a relationship has fulfilled its purpose isn't failure—it's honoring the authentic path of both individuals.

Ready to transform your relationship landscape? Tune in to the show with a pen and paper - this is a juicy one!

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Connect with Me

Instagram: www.instagram.com/tianasmindandmoves

Website: www.unbreakablemb.com

Email: info@unbreakablemb.com

Join the newsletter:

https://unbreakablemb.myflodesk.com/jwxbj7vz3l

Disclaimer: This show is for education and entertainment purposes only. This is not intended as a replacement for therapy. Please seek out the help of a professional to assist you with your specific situation.