https://tatianatamai.com/gallery daily 0.75 2026-09-02 https://images.squarespace-cdn.com/content/v1/5cac0f239b7d151ccec1aa76/1554790524846-DY6UUML0HIW1V4W7X30Y/CFP_1598.jpg Gallery https://images.squarespace-cdn.com/content/v1/5cac0f239b7d151ccec1aa76/1554790524846-DY6UUML0HIW1V4W7X30Y/CFP_1598.jpg Gallery https://images.squarespace-cdn.com/content/v1/5cac0f239b7d151ccec1aa76/1554790568159-HGRHDSQRL54APZO0GYPE/CFP_1817.jpg Gallery https://images.squarespace-cdn.com/content/v1/5cac0f239b7d151ccec1aa76/1554795507876-7QU0UROXC04RCQPWSNZH/10440671_10204408876362177_6897342553991603294_n.jpg Gallery https://images.squarespace-cdn.com/content/v1/5cac0f239b7d151ccec1aa76/1554795582022-HZ265R17Z314VDE1IK41/43698344_2267551323317562_4406030258306809856_n.jpg Gallery https://images.squarespace-cdn.com/content/v1/5cac0f239b7d151ccec1aa76/1554795611725-QXRGFWXNHPR9GUDUDMW3/11026024_10153149701814241_7812311889612980610_n.jpg Gallery https://images.squarespace-cdn.com/content/v1/5cac0f239b7d151ccec1aa76/6044188f-7e09-4826-80d0-c3ec4bdc2ea7/IMG_4562.jpg Gallery https://images.squarespace-cdn.com/content/v1/57bf309d46c3c410fdf9cc34/1473197848295-XPXEXWWCHXZBNAJPIG5A/Aro+Ha_0439.jpg Gallery https://images.squarespace-cdn.com/content/v1/5cac0f239b7d151ccec1aa76/1788376973363-2AWHOBFS2CFP040425NS/2023-03-14+15.18.04.jpg Gallery https://images.squarespace-cdn.com/content/v1/57bf309d46c3c410fdf9cc34/1473197841961-L012OHNR2UFXY1A1FNW0/Aro+Ha_0357.jpg Gallery https://images.squarespace-cdn.com/content/v1/5cac0f239b7d151ccec1aa76/1788376980125-8V8WJE8NFBPSGEWFWKGL/2023-03-14+15.18.56.jpg Gallery https://tatianatamai.com/the-practice-experience daily 0.75 2026-09-02 https://images.squarespace-cdn.com/content/v1/5cac0f239b7d151ccec1aa76/93759d41-4450-4ef2-8dbb-2ca83659cab7/ChatGPT+Image+Jun+22%2C+2026+at+03_04_43+PM.png THE PRACTICE IMMERSIVE - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5cac0f239b7d151ccec1aa76/458cbf32-e524-4537-b10d-4201bffb27d4/ChatGPT+Image+Jun+22%2C+2026+at+01_34_27+PM.png THE PRACTICE IMMERSIVE - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5cac0f239b7d151ccec1aa76/33f93a0d-2c16-4ca4-bb5c-244d0878377e/ChatGPT+Image+Jun+22%2C+2026+at+03_17_00+PM+%281%29.png THE PRACTICE IMMERSIVE - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5cac0f239b7d151ccec1aa76/5472ec97-6695-44f5-b7ad-bf2ab69bdadf/ChatGPT+Image+Jun+22%2C+2026+at+03_17_00+PM+%283%29.png THE PRACTICE IMMERSIVE - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5cac0f239b7d151ccec1aa76/8cbf1644-271d-4320-9bd7-ae8d09157859/ChatGPT+Image+Jun+22%2C+2026+at+03_16_27+PM.png THE PRACTICE IMMERSIVE - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://tatianatamai.com/bkc-program daily 0.75 2026-08-31 https://images.squarespace-cdn.com/content/v1/5cac0f239b7d151ccec1aa76/1591082908314-EP6D631NC11BUY04F8MD/IMG_6247.jpg BKC PROGRAM - 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 - https://images.squarespace-cdn.com/content/v1/5cac0f239b7d151ccec1aa76/1591081391921-SEQ43MOCR87HVJG2UWJS/image-asset.jpeg BKC PROGRAM - HOMEWORK FIRST! EVERYONE MUST SUBMIT https://images.squarespace-cdn.com/content/v1/5cac0f239b7d151ccec1aa76/1591080710829-UFKRXQGQJ9IDCYF06SIV/image-asset.jpeg BKC PROGRAM - SUBMIT ONLY IF YOU SIGNED UP FOR PERSONAL TRAINING SESSIONS https://images.squarespace-cdn.com/content/v1/5cac0f239b7d151ccec1aa76/1581832977246-F06JE8H8BPAP96B90Y3R/image-asset.jpeg BKC PROGRAM - 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. https://images.squarespace-cdn.com/content/v1/5cac0f239b7d151ccec1aa76/1581830646287-ZKT7FG8MQTING1KXLFHM/image-asset.jpeg BKC PROGRAM https://images.squarespace-cdn.com/content/v1/5cac0f239b7d151ccec1aa76/1581831813659-0V8HUR4JLMA49ISXDNTX/image-asset.jpeg BKC PROGRAM - 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. https://images.squarespace-cdn.com/content/v1/5cac0f239b7d151ccec1aa76/1581834648889-L02RC704MDP8HY2AJMBD/image-asset.jpeg BKC PROGRAM - 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! https://images.squarespace-cdn.com/content/v1/5cac0f239b7d151ccec1aa76/1591077835015-43UQ4FI56373FV0YZZ6T/image-asset.jpeg BKC PROGRAM - 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. https://images.squarespace-cdn.com/content/v1/5cac0f239b7d151ccec1aa76/1591074764232-IYCK2CN9Y1119SZN2OYH/image-asset.jpeg BKC PROGRAM - 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. https://images.squarespace-cdn.com/content/v1/5cac0f239b7d151ccec1aa76/1591075058758-DJW4LHWMMRC2SMEPGI1X/image-asset.jpeg BKC PROGRAM - 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). https://images.squarespace-cdn.com/content/v1/5cac0f239b7d151ccec1aa76/1591077453415-48FBY1P27P3ATXFB0SQA/image-asset.jpeg BKC PROGRAM - 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. https://images.squarespace-cdn.com/content/v1/5cac0f239b7d151ccec1aa76/1591204019282-ZAJDUHDZR6L5B217QTT1/image-asset.jpeg BKC PROGRAM https://images.squarespace-cdn.com/content/v1/5cac0f239b7d151ccec1aa76/1591074936404-ZQ6ZA09YO4YSXMF6NM9J/image-asset.jpeg BKC PROGRAM - 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). https://images.squarespace-cdn.com/content/v1/5cac0f239b7d151ccec1aa76/1591124634577-KGYSSAM590ONQWKP3TI9/image-asset.jpeg BKC PROGRAM - 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) https://images.squarespace-cdn.com/content/v1/5cac0f239b7d151ccec1aa76/1591124905668-ULC5JR0M7IJ091HAOR2E/image-asset.jpeg BKC PROGRAM - 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. https://images.squarespace-cdn.com/content/v1/5cac0f239b7d151ccec1aa76/1591120804556-ZKJE3SJXHYUJT2O93MQ7/image-asset.jpeg BKC PROGRAM - 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. https://images.squarespace-cdn.com/content/v1/5cac0f239b7d151ccec1aa76/1591120569720-OF0ZTN5FPC24TSVLJHIA/image-asset.jpeg BKC PROGRAM - 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. https://images.squarespace-cdn.com/content/v1/5cac0f239b7d151ccec1aa76/1591120657093-IOJKK0QC066FAANFSVFD/egg-muffins-RESIZE-3-HORIZ.jpg BKC PROGRAM - 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. https://images.squarespace-cdn.com/content/v1/5cac0f239b7d151ccec1aa76/1590023652946-8DFXWIY4CK45TXHWXZVL/IMG_6371.JPG BKC PROGRAM https://images.squarespace-cdn.com/content/v1/5cac0f239b7d151ccec1aa76/1614903128411-AJYZ0LQTOY097N039XOK/image.jpg BKC PROGRAM - ONLINE GYM No equipment needed. https://images.squarespace-cdn.com/content/v1/5cac0f239b7d151ccec1aa76/1614902909765-UEAOKXQQRD1ERIPZD5Z0/image.jpg BKC PROGRAM - HEALTHY MEAL PLAN + Client guide + Grocery list. https://images.squarespace-cdn.com/content/v1/5cac0f239b7d151ccec1aa76/f5c1f8fe-b843-450e-892c-c228c596714b/unsplash-image-3RnkZpDqsEI.jpg BKC PROGRAM - COMMUNITY SUPPORT We got you! https://images.squarespace-cdn.com/content/v1/5cac0f239b7d151ccec1aa76/1649728551851-5Q3WI9Y8NSK8N4HCG51W/IMG_6830.PNG BKC PROGRAM https://images.squarespace-cdn.com/content/v1/5cac0f239b7d151ccec1aa76/1649729274498-RI38X9DQZOQNXTQBNHQ7/9E0580D2-FD33-4445-A3F8-AD6A09888D49.PNG BKC PROGRAM https://images.squarespace-cdn.com/content/v1/5cac0f239b7d151ccec1aa76/1649731427569-FX1T6FTV7US8MED2KE5M/68F19B52-05DA-4ACE-B81B-C605E4588F11.PNG BKC PROGRAM https://images.squarespace-cdn.com/content/v1/5cac0f239b7d151ccec1aa76/1649729274145-PXA0KE4N85ECB46Y7H1X/3D75B9E4-8CAD-4798-9DC4-EC291384BFB5.PNG BKC PROGRAM https://images.squarespace-cdn.com/content/v1/5cac0f239b7d151ccec1aa76/1649729280818-IW0GJZP363VGPTKUX41A/79DE185D-18EE-4A20-AF04-D9BAC8CA4EF3.PNG BKC PROGRAM https://images.squarespace-cdn.com/content/v1/5cac0f239b7d151ccec1aa76/1649731421097-6FCQASHMO0L9W8YIQI0P/267F694C-460B-4176-91A7-DA6DC5A6AE6D.PNG BKC PROGRAM https://tatianatamai.com/what-moves-you daily 1.0 2026-09-09 https://images.squarespace-cdn.com/content/v1/5cac0f239b7d151ccec1aa76/1788941845266-F0SEGJYJ5RVTEGD43O0T/unsplash-image-l2X_a90-6hg.jpg What Moves You? https://images.squarespace-cdn.com/content/v1/5cac0f239b7d151ccec1aa76/f839728a-4abc-4aba-8f3c-baa6078b9eb9/ChatGPT+Image+Aug+27%2C+2026+at+05_12_01+PM.png What Moves You? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://tatianatamai.com/choreo daily 0.75 2026-09-03 https://images.squarespace-cdn.com/content/v1/5cac0f239b7d151ccec1aa76/1555716225569-8SOA8AFK250NHK43BSB7/youtube_2017_logo_old_elements.png New Page BOOIAKAMOVEMENT https://tatianatamai.com/booiaka daily 0.75 2026-09-09 https://images.squarespace-cdn.com/content/v1/5cac0f239b7d151ccec1aa76/1554780902442-B2SUQNR37PKRSHRSF8U0/984171_653385294676953_501129062_n.jpg Booiaka - BOOIAKA® It’s the way you move! 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We Are One In this masterpiece the spirit of my mother rises, the fire of my father burns. And in all, my deepest gratitude shines. I hope you embrace it, and treat it with the kindness and love I gave to it. May this experience give you strength, joy and love. To my family, to all the beautiful artists in this project. To Yanni, for inspiring a life of dance through your music. I am forever grateful, Tatiana https://images.squarespace-cdn.com/content/v1/5cac0f239b7d151ccec1aa76/1617256203990-A4UIMMO42Z6VUNSXNPKY/IMG_4590.jpg Ttkana' Kenia, Africa https://images.squarespace-cdn.com/content/v1/5cac0f239b7d151ccec1aa76/1617256266851-EASLGZ9WG8J2M3JSZL0A/IMG_4565.JPG Ttkana' https://images.squarespace-cdn.com/content/v1/5cac0f239b7d151ccec1aa76/1617681290940-WYYUK959SUDVBEZ3JFJ7/IMG_4589.jpg Ttkana' Saddam Hussein Throne. https://images.squarespace-cdn.com/content/v1/5cac0f239b7d151ccec1aa76/1617681487054-SZ513GL8LXRRAYGW7JEG/IMG_4588.jpg Ttkana' https://tatianatamai.com/sorp daily 0.75 2022-12-20 https://tatianatamai.com/welcome daily 0.75 2026-09-06 https://images.squarespace-cdn.com/content/v1/5cac0f239b7d151ccec1aa76/83dcbdc9-c056-484d-9009-8256a76c9096/Welcome+page.png Welcome - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://tatianatamai.com/book daily 0.75 2025-12-01 https://images.squarespace-cdn.com/content/v1/5cac0f239b7d151ccec1aa76/cbbf7460-93d1-4d1a-86b2-40aea7725514/BOOK%2C+FRAMEWORK%2C+SKOOL+PROMO.png Book - 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