Blog | Tatiana Koval

What's the Best Diet??

WHAT'S THE BEST DIET? This is probably the number one question I get asked as a Fitness Coach. And the truth is, it depends! Nutrition is...

Tatiana Koval

Jan 3, 20242 min read

Things You'll Develop in Pursuit of Your Fitness Goals

And just like that… it’s July! The first half of the year is officially behind us!! Did it go how you’d imagined? Did you try new things?...

Tatiana Koval

Jul 9, 20235 min read

How to Combat Comparison Syndrome

Summer is here! (I know I know, I said that in last month's blog too! ) But now, not only is it summer…BUT we’ve also officially entered...

Tatiana Koval

Jun 11, 20234 min read

5 Hacks to Get You Summer Ready!

We did it tribe! ☀️ We’ve officially made it to another summer season! Put the snuggies, fuzzy socks, and romcoms on pause, it’s time to...

Tatiana Koval

May 2, 20233 min read

Health >> Hustle

“I refuse to sacrifice my Health for the Hustle” “I refuse to sacrifice my Health for the Hustle” “I refuse to sacrifice my Health for...

Tatiana Koval

Feb 20, 20222 min read

Love Yourself, First 💕

Happy February! The love month! Isn’t it funny how a month so hyper-focused on “Love” can sometimes make you feel the most alone. Whether...

Tatiana Koval

Feb 15, 20224 min read

✨2022 we welcome You!✨

Wow! Can you believe we’re already a week into the new year?! 2022 has some energy to it doesn’t it?! In numerology, 2022 would be...

Tatiana Koval

Feb 3, 20223 min read

Break the Binge

No matter what diet you're currently following, no matter what type of shape you're in, no matter what your current relationship with...

Tatiana Koval

Jul 8, 20195 min read

Curb Your Appetite: tips and tricks when eating in a caloric deficit

1. Protein Consumption Protein is the building block for muscles, and will ensure that you maintain your lean muscle mass during the...

Tatiana Koval

May 13, 20193 min read

Listen To Your Gut; why gut health is so important

I have a Gut feeling about this If you read any of my instagram captions or other blogs you'll realize I often say "I'm obsessed with...

Tatiana Koval

Nov 16, 20185 min read

Is Butter a Carb? A blog about why Carbs are Crucial

I don't give a damn bout their bad Reputation (Joan Jett Voice) The other day I was discussing the importance of meal planning and the...

Tatiana Koval

Oct 22, 20185 min read

She's got legs; An easy guide to structuring your leg day

I think ZZ Top said it best when they dropped the line "She's got legs....she knows how to use them". Ohhh yeah babyyy, say it again! I...

Tatiana Koval

Sep 5, 20182 min read

Finding your Flow: Tips for new Yogis

Hello everyone! And welcome to my second blog and response! I was recently reached out to by @Theresa_zorinsky in regards to getting...

Tatiana Koval

Aug 24, 20186 min read

Eating Good, Feeling Better

Happy Monday Everyone! First off, I'd like to explain the background story on this blog post, and it goes a little something like this;...

Tatiana Koval

Jun 25, 20184 min read

Tuning in to your Motivation Station

Motivation! It's amazing how this one little word can cause so many intense emotions. When you just read that word, motivation, I'm...

Tatiana Koval

Jun 14, 20184 min read

Wanna take a HIIT?

Now that that title got your attention...I should let you know I'm referring to the workout variety. HIIT; High Intensity Interval...

Tatiana Koval

Apr 5, 20182 min read

Lost in the Grain

Ohhh food what an interesting and complex topic you are! The more we learn about food the more we begin to realize how older ideas are no...

Tatiana Koval

Mar 30, 20184 min read

Macro Mania: IIFYM explained

IIFYM; a small acronym that has made, and continues to make a huge impact in the fitness community. IIFYM, or, If It Fits Your Macros is...

Tatiana Koval

Mar 22, 20183 min read

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Ready to look and feel your best? Let me guide you with 1:1 personalized training. We'll tailor each session to your unique goals and needs at Bird Rock Fit in sunny La Jolla, California.

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Need a flexible workout routine? Whether at home or in the gym, you'll receive a customized online training program to meet your specific goals + weekly check-ins for accountability.

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