Unbreakable Mind & Body

What's the rush? When it comes to fitness, slowing down might be exactly what you need to achieve better results. We live in a world that glorifies busyness, constantly pushing us to do more, faster. But in this episode, I challenge that notion by exploring how intentional, deliberate action creates far more powerful outcomes than hurried, mindless movement. The centerpiece of this conversation is my five-minute pre-workout ritual—a simple yet transformative practice that grounds you, focuses your attention, and clarifies your purpose before stepping onto the fitness floor. This ritual helps transition your mindset from the chaos of daily life to a space of focused intention, allowing you to maximize every minute of your workout. By taking just five minutes to get clear on what you're doing and why, you set yourself up for a significantly more effective training experience.Through client stories and personal examples, I illustrate the importance of finding balance between receiving guidance and making your own discoveries. Ready to transform your approach to fitness? Download my free five-minute pre-workout ritual guide using the link in the show notes and start training with greater intention and purpose today.Send Tiana a text!Connect with Me Instagram: www.instagram.com/tianamoves Website: unbreakablemb.com Email: info@unbreakablemb.com 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.

The most transformative moments in life often begin with taking a risk, stepping into uncertainty, and embracing the possibility of both success and failure. Today's episode dives deep into the physical and emotional "scars" these risks leave behind—and why they're worth celebrating rather than hiding.Looking down at the stretch marks on my inner thighs one morning, I found myself reflecting on my journey as a former professional bodybuilder who experienced dramatic physical transformations throughout my career. Our bodies tell stories through their "imperfections," whether it's stretch marks from weight fluctuations, scars from childhood accidents, or the visible marks left by life's challenges.For anyone standing at a crossroads, wondering whether to take that leap, I share five essential questions to guide your decision-making process. Sometimes the scariest risks yield the most unexpected rewards.Whether you're contemplating a difficult conversation, career change, health journey, or simply putting yourself out there in a new way, this episode offers both practical guidance and emotional reassurance. Need some help with your Fitness Mindset? Download my free 5-minute pre-workout mindset ritual (link in show notes) to apply these principles to your fitness journey!Send Tiana a text!Connect with Me Instagram: www.instagram.com/tianamoves Website: unbreakablemb.com Email: info@unbreakablemb.com 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 stayed in a relationship you knew wasn't right, simply because leaving felt more terrifying than staying? That's exactly the journey I'm unpacking in this raw, honest conversation about self-forgiveness and the courage to walk away.Drawing from my personal experience with a relationship that spanned from 2006 to 2009, I share how I ignored my intuition early on, convincing myself that this person was "my soulmate" despite glaring warning signs. We connected through music, shared experiences, and genuine moments of intimacy – but underneath it all, something was fundamentally missing. What made this decision so agonizing wasn't just leaving the relationship itself, but confronting how much precious time I'd invested in something that wasn't serving me. I lacked clear understanding of what love should look like. This relationship represented the "best" I had experienced, even with its obvious flaws.The real transformation came not just in leaving, but in learning to forgive myself for staying too long. If you're holding onto something that's "almost right but not quite," I hope this episode gives you permission to trust your gut and make the change your heart is calling for.Send Tiana a text!Connect with Me Instagram: www.instagram.com/tianamoves Website: unbreakablemb.com Email: info@unbreakablemb.com 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 for some hard truth about transformation? In this powerful episode, I dive deep into why most people remain stuck in the "anticipation phase" rather than taking decisive action toward their goals. Drawing from my experience as a retired professional bodybuilder and nearly 30 years in the fitness industry, I challenge the popular notion of "balance".The uncomfortable reality is that champions don't maintain balance – they commit wholeheartedly to their vision, even when it means sacrifice. During my competition days, I would spend 3-5 hours daily exercising while managing a full-time career, proving that transformation demands more than just wishful thinking. As I share, "You can visualize the transformation, you can see yourself in the physique you're desiring... However, at some point you need to actually go to the gym and put the weights in your hand and execute."We explore why stepping into unknown territory feels so threatening – the vulnerability, the potential for failure, the discomfort of being seen struggling.For those ready to break through, I've created a free guide called "Lift Like You Mean It," a 5-minute pre-workout ritual to help you approach training with clarity and purpose.What area of your life are you keeping in the anticipation phase? Download the guide in the show notes and take your first step toward becoming the person you're meant to be!Send Tiana a text!Connect with Me Instagram: www.instagram.com/tianamoves Website: unbreakablemb.com Email: info@unbreakablemb.com 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.

Shame and self-judgment can be the invisible chains that hold us back from living our most authentic lives. Have you ever stopped to wonder who's really behind that critical voice in your head? This powerful episode explores the relationship between shame, judgment, and authentic self-expression. Drawing inspiration from Brené Brown's groundbreaking work on vulnerability, we examine how shame fundamentally represents our fear of disconnection from others. Through personal stories about career choices, educational paths, and family dynamics, we unpack the complex layers of programming that influence our self-perception. Our beliefs don't emerge from nowhere – they're passed down through generations, often by people who were simply doing their best with the tools they had. The journey toward authenticity requires courage. Remember, vulnerability isn't weakness – it's where true human connection happens.Ready to break free from unnecessary self-judgment? Your answers might just unlock a profound shift in how you see yourself and relate to others. Subscribe to the show and join me on this journey toward building an unbreakable mind and body.Send Tiana a text!Connect with Me Instagram: www.instagram.com/tianamoves Website: unbreakablemb.com Email: info@unbreakablemb.com 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 what people will remember about you when you're gone? Today's episode emerged from an unexpected emotional moment during a client training session that brought me to tears.When my client arrived with news that both her parents were hospitalized on opposite coasts, our conversation naturally turned toward mortality. I shared that while death itself doesn't frighten me, I often contemplate my legacy. ?The most powerful moment came when I realized I've spent years finding myself without having had a proper blueprint to follow. This truth hit me unexpectedly, bringing tears during our session.The liberating truth is that while we contribute to our legacy through our actions, we ultimately don't control how others will remember us. Follow the Unbreakable Mind and Body Podcast to join me on this journey of self-discovery, vulnerability, and building true resilience—one honest conversation at a time. If this episode resonated with you, I'd love to hear your thoughts on legacy and motivation.Send Tiana a text!Connect with Me Instagram: www.instagram.com/tianamoves Website: unbreakablemb.com Email: info@unbreakablemb.com 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 gone to the gym, completed your workout, and walked away feeling like you didn't really do anything? You're not alone. This frustrating experience stems from a critical missing element in most fitness routines: intensity.Drawing from nearly three decades as a fitness professional, I unpack why so many workouts fall flat despite consistent gym attendance. The truth is that showing up isn't enough – what matters is how you engage during those precious minutes of training. Your phone might be the primary culprit sabotaging your results, along with selecting weights that don't adequately challenge your muscles.In this episode, I dive into the physiological stimulus needed for change – expanding the edges of your comfort zone with each training session.For women especially, I tackle the persistent myth about "getting bulky" from lifting weights. This misunderstanding prevents countless women from training with appropriate intensity, ironically keeping them from achieving the very "toned" physique they desire. Ready to transform your fitness approach? Try implementing these three game-changers: minimize phone distractions during workouts, select truly challenging weights, and maintain mental focus throughout each exercise. Your body will respond when you finally give it the intensity it needs to change. Got questions? Reach out - I'm here to help you build your unbreakable mind and body.Send Tiana a text!Connect with Me Instagram: www.instagram.com/tianamoves Website: unbreakablemb.com Email: info@unbreakablemb.com 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.

What happens when you finally stand up for yourself after a lifetime of putting someone else first? The moment I set my first boundary with my father changed everything between us – and within myself.After supporting my father through 13 years of incarceration from age 12 to 25, I found myself trapped in a cycle of manipulation and guilt.  Until one day, when he made a passive-aggressive comment about my gym time being more important than his needs – and something inside me snapped.The words flew out with a ferocity that surprised us both: "That's right. My whole life I have taken care of you and now it's my turn to take care of me." For the first time, I saw fear in his eyes. This raw, emotional episode explores the exhausting journey of prison visits, collect calls, and sacrifice that led to this breaking point. I share gut-wrenching stories – like spending seven hours on public transportation for a two-hour prison visit as a teenager – and the gradual realization that this devotion wasn't reciprocal.Growing up walking on eggshells and having my boundaries consistently violated taught me to be hypervigilant, a skill that transformed into the keen intuition I now use to connect with clients. Through this deeply personal story, I hope to inspire you to identify your own non-negotiables and find the courage to speak your truth – even when it's difficult. Because being specific about your needs and honoring your boundaries is far better than becoming a watered-down version of yourself to please everyone else.Ready to start setting better boundaries? Tune in to discover how standing in your power can transform your relationships and reclaim your life.Send Tiana a text!Connect with Me Instagram: www.instagram.com/tianamoves Website: unbreakablemb.com Email: info@unbreakablemb.com 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.

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.Send Tiana a text!Connect with Me Instagram: www.instagram.com/tianamoves Website: unbreakablemb.com Email: info@unbreakablemb.com 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?Send Tiana a text!Connect with Me Instagram: www.instagram.com/tianamoves Website: unbreakablemb.com Email: info@unbreakablemb.com 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.