YOU ARE JUST A FEW STEPS AWAY FROM YOUR GOAL!
I believe in transformation,
I believe in progress,
I believe in nutrition, balance and training education,
but most of all,
I believe in YOU!
- Tatiana Tamai -
The statements in this guide are only suggested and not intended to diagnose, treat or cure any disease. Please consult with your Physician before beginning this or any other Fitness Regimen. Submit the Liability Form before to start, and read the confidentiality release below:
"Make sure to keep all the information and links we shared strictly confidential. We made this training easy to follow but most of all complete with all the necessary and appropriate elements to give you great Programs and Plans! Respect Tatiana Tamai trademarks, including Booiaka®.
“Any link and any files or communication transmitted with it are confidential and are intended solely for the use of the intended addressees. Any use, disclosure, copying or distribution of the contents of this communication by a not-intended recipient or in violation of the purposes of this communication is strictly prohibited and may be unlawful” “Videos, playlists, music,Tatiana Tamai Programs, “Booiaka® Method of Teaching”, “Booiaka® Instructor Manual”, “Booiaka® Workouts”, Ttkana’ material, all material is copyrighted and protected and cannot be duplicated or distributed by anyone other than Tatiana Tamai. This includes all choreographies, online tutorial, DVDs and Instructor Training”.
What to do after you sign up?
Make sure you submit the liability form (link above).
Watch Taty video for general info (keep in mind this was a live challenge, but a lot of great information were shared that may help your journey, whether you signed up for PT sessions live or online).
Empty your cabinets from all the junk food and start from your grocery list. Get your goodies!
Follow the client-guide steps here below; Measurement is optional, but highly recommended to track your progress. you can share it with me or keep a note for yourself.
Nutrition guide, read through and get familiar with your new Healthy Meal Plan.
Organize your week, set a time for your workouts, it will help you to stay consistent and committed.
Set your mind to win! Set a little goal for yourself that you expect to achieve by the end of each week. Little victories one step at the time!
Share your journey tag @tatiana-tamai on IG and FB with #BOOkiniChallenge
Make sure to stretch after exercising. Postural videos are shared, remember safety first!
Enjoy YOUR time!
IF you signed up to the BKC challenge or on-demand program, you will receive an email with your login to access your material.
HOMEWORK FIRST!
EVERYONE MUST SUBMIT
SUBMIT
ONLY IF YOU SIGNED UP FOR PERSONAL TRAINING SESSIONS
MEASUREMENT
Make sure to fill out the form below.Your information will be kept private. If you don’t wish to share your information with your trainer, make sure to write it down on a note and keep it updated every week.
NUTRITION GUIDE
HEALTHY CHOICES
Drink hot water with fresh lemon first thing in the morning and drink plenty of water throughout the day.
Strive to eat local, seasonal and organic food.
Keep track of the consumed calories throughout the day with the “MyFitnessPal” app. Try to stay within 1400 calories.
Avoid to rush to the supermarket when you are hungry! Empty your cabinet from all the junk food!
Let your friends know so they will support you!
Get containers to store your food, it is good to always have snacks or meals ready to avoid eating junk when cravings occur!
Strive for consistency, not perfection!
Add fruits, veggies and protein shakes to your diet. Snack before meals.
Avoid alcohol, non-healthy sugars and junk food.
Try NOT to eat within 2 hours of going to bed.
If you’re eating out, choose restaurants that offer healthy options.
If you have an alcoholic beverage with your meal, reduce carb intake (1 drink = 1 fist).
Try to avoid bread, but if you must, stick to 1 slice only, preferably in the morning, sans butter!
Choose Lean Proteins: Eggs/ Egg Whites, Non-Fat dairy products or Dairy Free substitutes (aka Almond milk, Oat milk or Coconut milk based), Whey protein, Fish, Turkey breast, Chicken breast.
Choose Low-Glycemic Carbs: Whole grain bread, Whole wheat tortilla, or even better: gluten free!, High fiber cereals, Beans, Peas, Lentils. Quinoa or zucchini pasta, Sweet potato, Red potato, Fruits, Sweet potato, Red potatoes, Whole grains or quinoa
Heart healthy fats: Raw, unsalted nuts, seeds, Natural almond butter, Salmon and fish oils, Flaxseed oil, coconut oil, extra virgin olive oil (moderate), Avocado, Olives.
BALANCE
“Balance is the key to everything. What we do, think, say, eat, feel. They all require awareness and through this awareness we can grow”
Perfect balance = Lean proteins, low-glycemic/high-fiber carbs, healthy fats and tons of veggies and fruit
Proteins: Builds and repairs all tissues in the body; essential for building muscle which increases your ability to burn body fat; helps regulate blood sugar which leads to steady energy and decreased hunger throughout the day.
Carbs: Fuel your brain and nervous system; critical for mental focus and energy; aid in breaking down fats. The two main functions of carbs in the body are to provide energy for all cells and spare the use of protein from the muscles and organs. Carbs help maintain blood glucose during exercise and restore muscle glycogen during rest and recovery from exercise.
Fats: Give energy and support to cell growth. Help protect your organs and help keep your body warm. Fats also help your body absorb some nutrients and produce important hormones, too.
HOW TO PREPARE FOR A SESSION
Make sure to have towel, mat, water and favorite music during sessions.
(For in-person sessions) Please try to be on time and respect your trainer schedule.
It is important to warm up and stretch always!
PRE-POST WORKOUT
Have a fruit and a dairy (sugar, protein and carbs designed to give you energy) before your workout and a protein boost within 30 minutes after your workout.
If you are feeling dizzy have a banana (contains carbs and sugar and will help replenish your body) and water.
SNACKS OPTIONS
Celery, Carrots with 2 Tbsp Hummus. Trail mix or Protein Bar. Veggies (Broccoli, Cauliflower) bites. Cucumber, Apple, Bananas, Strawberries or Berries. Tuna and lettuce. Hard boiled eggs. Oatmeal or Oat with Almond yogurt. Dairy free fruit smoothies, Almonds and Raisins.
Moderate quantity.
DRESSINGS & SUPPLEMENTS
Healthy dressings: Olive Oil, Lemon, Apple Vinegar, Garlic, Herbs, Pepper, Mustard.
Avoid: Mayo, Ketchup, Barbecue Sauce, White sugar, Butter, Bread.
Healthy supplements: Kombucha, Turmeric, Ginger, Magnesium, Probiotics, Choose healthy sugar (from fruit or Coconut sugar), No dairy (If any choose wisely).
PORTION SIZE CONTROL
Hand method:
Eat a salad or variety of veggies the size of both hands together. Eat meat the size of the palm of your hand. Eat fruits and carbs the size of your fist. Eat a palm full of nuts or seeds per day
Plating method:
Picture a dinner plate and fill half your plate with salad or veggies, a quarter with lean protein, and a quarter with carbs. This is an easy way to balance your meal and keep you from consuming too many calories.
HEALTHY MEAL PLAN
START YOUR HEALTHY MEAL JOURNEY HERE..
Here below you can find Breakfast, Lunch and Dinner options. It is Ideal to follow the day by day plan, but if there is something you don’t like you can always repeat one of the other meal options, just don’t choose a Lunch over a Dinner meal!!! If you are vegetarian or vegan you can substitute with vegan meat, tofu or other vegan options.
You can have two cups of Coffee or Tea daily (optional), no sugar added.
Try to have only one slice of bread a day and on the days you are eating more carbs avoid bread.
You can have one cheat meal once a week. NOT A CHEAT DAY! Choose wisely!
You can have pasta only once a week.
Preferably use almond Flour for your pancakes.
I don’t recommend sweets before bed time, but if you get a craving, have 1/2 banana or an apple.
You can have a little piece of pure dark chocolate twice a week.
Avoid processed food.
GROCERY LIST
(CHECK THE HEALTHY MEAL PLAN BELOW FOR QUANTITIES)
This Grocery List is based on the below Healthy Meal Plan. If if you are Vegan you can choose Plant based products.
Multigrain Toast (preferably gluten Free), Crackers (Preferably sweet potatoes crackers), Peanut Butter (Honey or Almond Butter), Protein powder, Eggs (or Egg-Whites).Almond milk (or oat milk), Almond Flour, Almonds, Oatmeal, Yogurt (preferably almond milk or low sugar), Mozzarella, Ricotta.
FRUIT: Bananas, Berries, (Strawberries ad blueberries), Apple, Grapefruit, Oranges.
GREENS: Avocado, Kale, Broccoli, Carrots, Asparagus, Zucchini, Tomatoes, Cucumber, Spinach (a Lot!), Greens, Lettuce, Beans, Peas, Eggplants, Fennels, Olives, Brussel Sprouts, Bell Peppers.
FISH: Smoked Salmon, Tuna, White Fish, Salmon. Tofu (V)
Quinoa, Brown Rice, Marinara sauce,Mix of Veggies for Minestrone, Vegetal Broth, (or Lentils Soup), Squash, Zucchini-pasta, Rice Pasta. Pasta (preferably rice-pasta) or Cauliflower Pizza. (If you signed up for a challenge you may want to consider avoiding cheat meal or moderate the portion).
Potatoes (Preferably Red Sweet Potatoes).
MEAT: Turkey (or chicken) breast. Turkey (or Chicken) Burger. Hot Dogs. Veggie Burgers.
BREAKFAST OPTIONS
1 Slice of Multigrain Toast with 2 Tablespoons of Peanut Butter, Honey or Almond Butter
Protein shake with Banana, spinach, almonds or any other healthy fat, frozen berries and if you like the shake to be thicker add some almond milk or oat milk.
Egg with spinach, avocado, kale, broccoli or veggies or egg-whites with ricotta and spinach.
Smoked salmon, egg-whites and veggies and 1 slice of multigrain bread
Oatmeal with berries (or other fruit) or yogurt with fruit and a few almonds.
Pancakes or Egg Muffins (once a week). See below for recipes.
Cup of Coffe or Tea (moderate sugar).
LUNCH
- Portion size control -
1. Quinoa or brown rice with marinara sauce and zucchini or beans.
2. Mix Tuna Salad with avocado and tomatoes (no Mayo).
3. Rice and beans, White Fish, Asparagus.
4. Turkey or chicken burger with broccoli, Peas, tomatoes and veggies.
5. Salad or fruit salad or Acai bowl.
6. Vegetable Minestrone, or Lentil Soup, 1 Slice of Multigrain Toast or Cracker.
7. CHEAT MEAL Pasta with veggies. Preferably rice pasta or Cauliflower Crust. (If you signed up for a challenge you may want to consider avoiding cheat meal or moderate the portion)
8. Vegetable Minestrone, or Lentil Soup, 1 Slice of Multigrain Toast or Cracker.
9. Chicken or Turkey sandwich and lettuce.
10. Caprese Salad,1 Slice of Multigrain Toast or Cracker.
11. Tomato Soup (Dairy Free), 1/2 Grilled Cheese or Turkey Sandwich.
12. Grilled Chicken or Turkey Breast, 1 Cup of Sweet Potatoes, Mixed Greens or Peperonata (Bell Peppers)
DINNER
- Try not to eat 2hrs before sleep -
1. Chicken breast or turkey burger with salad.
2. Squash Soup or Veggie soup (Non dairy) or zucchini-pasta with marinara sauce, half Turkey Sandwich with Lettuce, Avocado, and Tomato.
3. Lean protein chicken or white fish with veggies.
4. Cup of Tuna and Avocado.
5. Salmon with carrots and tomatoes. And a 1/2 cup of Brussel Sprouts or Rice.
6. Two Hot dogs, no bun, Carrots and Broccoli.
7. Cup of Tuna or Tofu, Avocado, Cucumber and Tomatoes.
8. Oven Roasted White Fish.1 Cup of Rice, Broccoli or Spinach.
9. Veggie Burger, Oven Roasted Asparagus and Eggplants.
10. Chicken or Beef Burger, Mixed Greens or Steamed Veggies and Oven Roasted Potatoes.
11. Turkey meatballs and Oven Roasted Sweet Potatoes.
12. White Fish with Fennels and Olives.
Yummy recipes
Berry Protein Pancakes
Ingredients:
1 T chia seeds
4 T almond milk
1⁄2 cup almond flour
3 T protein powder
1 tsp baking soda
2 eggs
coconut oil (for cooking) 1⁄2 cup fresh berries
Directions:
1. Add the almond milk to a liquid measuring cup and add the chia seeds. Let them soak while you mix the other ingredients.
2. Mix together the almond flour, protein powder, and baking soda.
3. Beat in the eggs. Pour the chia seed mixture into the rest of the ingredients and whisk well.
4. Heat a skillet to medium and coat with coconut oil. Ladle the batter onto the skillet. When you see bubbles on the surface, flip and cook on the other side until browned.
5. Serve with berries on top.
Banana Pancakes
Ingredients:
2 bananas
4 eggs
1/2 cup vanilla protein powder
1/2 tsp cinnamon
1-2 T maple syrup (optional, for topping)
Directions:
Mash the bananas in a bowl with a fork. Whisk in the eggs. Add the protein powder and cinnamon.
Heat a skillet on medium and spray with cooking oil.
Pour the batter onto the skillet and cook until browned and then flip.
Top with maple syrup if desired.
Please note an easy banana pancake can also be made with just one egg and one banana.
Breakfast Egg Muffins
Ingredients:
8 eggs
1 cup egg white
1/2 tsp sea salt
1/4 tsp black pepper
1/2 tsp garlic powder
1 red bell pepper, finely chopped
2 cups baby spinach(or other leafy green), roughly green) roughly chopped
Directions:
Preheat the oven to 350 F. Spray a muffin tin with cooking oil.
In a bowl, whisk the eggs, egg whites, salt, pepper and garlic powder. Add the veggies and stir.
Pour the egg mixture into the 12 muffin tins and bake 15-20 minutes, until cooked through.