Tiana Pollari - Wellness and Mindset Coach

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Tiana Pollari - Wellness and Mindset Coach Personal Trainer and Nutritionist specializing in functional, holistic and practical nutrition and s Wellness advocate.

Passionate about helping women release their stories and limits to step into their most powerful and fullest self. Here you'll find all the tools and resources to help you build the mental and physical resilience to thrive.

28/11/2025

After nearly 11 months of straight prep, I needed to tap in to see if I still had it.

And do 🤏🏾

📍:

27/11/2025

‼️BOOKMARK THIS ONE FOR LATER‼️

Confession: Shifting from a book collector back into a book reader is currently a work in progress AND there are books that I will reread over and over again because I get something new out of it every time.  

3 books that rewired the way I think, feel and make decisions:

💫The Alchemist by Paulo Coelho - I first read this when I left my 9-5 to become a coach full time. It was so timely because I, like Santiago (the main character), had set out on the pursuit of discovering my life’s purpose. The people you meet along the way, the lessons you learn - they’re all a part of the journey but it takes courage, faith and perseverance to keep going. Most importantly when you are in full alignment with your purpose, everything conspires in your favour.

💫Feeling is the Secret by Neville Goddard - this was gifted to me by a friend and is a quick and impactful  read. Neville is an OG in the manifestation space (fun fact he’s also bajan!) and teaches that your feelings and imagination create your reality, not just your thoughts. When you feel what you desire and as though it is already done, it imprints the subconscious mind and brings it into existence. It’s a no brainer.

💫Trust by Iyanla Vanzant - this is probably my most recommended book. I first read it in 2019 on the beach in Barbados and truly that’s when the seeds were planted. Since then I’ve read it 3 more times because it always sets me straight and reminds me that true trust is a state of being and it starts with you. Truly life changing. 

Which one will you read first?!

The reality is for most women, perimenopause doesn’t feel like a transition, it feels like losing parts of yourself with...
26/11/2025

The reality is for most women, perimenopause doesn’t feel like a transition, it feels like losing parts of yourself without a roadmap for getting back home.

And the worst part? You start thinking you’re the problem.

“What’s wrong with me?”
“Why can’t I lose weight?”
“Why am I so reactive?”

But here’s the truth no one talks about and where I put my stake in the ground:
It was never discipline, willpower or trying harder.  

Perimenopause requires:
 ✔a different strategy
 ✔a regulated nervous system
 ✔a new level of self-trust
 ✔an identity upgrade

🚫NOT punishment, restriction, more cardio, or another diet starting Monday (or January 1st).

Because when your body feels safe, everything else becomes possible:
 ✔ more stable moods
 ✔ responsive weight loss
 ✔ deeper sleep
 ✔ better energy
 ✔ less inflammation
 ✔ more confidence

It’s not about becoming the old you.

It’s about becoming the more grounded, regulated, powerful version of you, the woman your body has been waiting for.

If you’re reading this and thinking, “This is exactly what I’ve been feeling…,” just know you aren’t failing, you’re just unsupported.

If you want the strategy that actually works in perimenopause, this is exactly what I help women build safely, sustainably, and without overwhelm.

20/11/2025

Shifting from surviving perimenopause to truly thriving is like baking a cake; take the ingredients and add them in one by one. 5 simple ingredients:

1️⃣Practice stress management 👉🏾 Your #1 lifeline to feeling like yourself again. Creating calm and safety in your body rewires your system to handle this transition with ease.
2️⃣Prioritize sleep 👉🏾 Set up a simple routine and practice good sleep hygiene so your nights restore you, instead of leaving you drained.
3️⃣ ncrease your protein 👉🏾 Make protein the star of every meal. Hitting your target consistently not only helps curb mindless snacking but keeps your blood sugar stable and your energy up.
4️⃣Start lifting 👉🏾 You start losing muscle in this phase—lifting even 1–2x/week helps preserve strength and metabolism. A structured plan ensures progress, not guesswork.
5️⃣Work with a coach 👉🏾 Someone to guide you, keep you accountable, and help you when you’re ready to throw in the towel is the ultimate shortcut to feeling strong, capable, and in control.

Start with one step. Build consistency. Then layer in the rest.

💚 Ready to skip the guesswork and get a clear, doable plan for your body and energy? Send me a DM and let’s chat.

20/11/2025

I wish more people talked about the grief that comes with this transition in a woman’s life. 

You miss your old self…
The version of you who had more energy.
Who felt motivated.
Who wasn’t so on edge or easily overwhelmed.
That attachment to who you were is real.

But here’s the part no one explains: perimenopause isn’t just a hormone shift, it’s a nervous system shift and your body is trying to find safety again.

A core part of the work I do with clients is helping them feel grounded in their bodies, so they can finally understand what their system is asking for and respond instead of react.

Because once you create safety in your body, something powerful happens: you start to hold the grief for who you were and the excitement for who you’re becoming.
You naturally start showing up with more clarity, more compassion, and more control.

And maybe, just maybe, you feel grateful for the woman you used to be because she’s the one who carried you here. 💚

If you’re ready to feel grounded, clear, and back in control of your body, this is the kind of support that changes everything. Send me a DM and let’s make this transition be your most powerful season 💚 

17/11/2025

The reason discipline feels hard isn’t because you’re lazy, it’s because you don’t fully trust yourself to follow through.

When you break your word, even in the “small” moments like a delayed workout, a skipped routine or ‘I’ll do it later’ but never do, slowly weakens that trust.

And every time you do that you teach your brain that your word doesn’t matter and more importantly that comfort wins over growth. 

But here’s the part most women miss: self-trust is a skill you rebuild through consistent, aligned action over time. It’s not by being perfect.

Every kept promise, no matter the size, every small follow-through, every moment you choose the version of you you’re becoming is how you build up your self trust bank. That’s how discipline stops being something you struggle with and starts being part of who you are. 

Lean in. You’ve got this.

13/11/2025

You know the Malcolm Gladwell “10,000 hour rule”? The idea that mastery doesn’t just happen, it’s earned through relentless repetition.

So when someone says, “You make it look easy,” what they’re really seeing is my 10,000 reps.

Yes, there was a 12-week prep.But there were also 15+ years of showing up to the gym long before there were visible results, applause, or proof it was working.

Mastery looks smooth, effortless even. But it’s built in the moments no one sees.

It’s putting in the work when you don’t feel motivated.
It’s continuing when progress feels painfully slow.
It’s treating failures as data, not defeat.
It’s embracing repetition because consistency is the real flex.
It’s keeping your eyes forward, not sideways.

Mastery isn’t glamorous or a highlight reel.

It’s the discipline to repeat the boring, unsexy reps over and over and over again.

Because at the end of the day, your strongest muscle is your mind. 🧠

If you’re ready to stop waiting for motivation and start building mastery, DM me “READY” and I’ll send you the next step.

There’s something so beautiful about aging and being in your 40s. You start to give less and less f*cks. It’s incredible...
12/11/2025

There’s something so beautiful about aging and being in your 40s. You start to give less and less f*cks. It’s incredible.

I’ve been reflecting a lot about this past year, this mini milestone and my intention for this next year.

At this stage, I have not one thing to prove. To anyone. I feel free and I love that for me.
My life is so full of overflow. I am surrounded by so much love, I wish everyone could experience this in their lifetime, truly.
I’m learning how unique my gifts are and leaning into my full baddie potential.
I’m nervous of what’s ahead AND I know it will be better than my wildest dreams.
I feel regulated, grounded, joyful.
I am exactly who I think I am. I love it here.

I share all of this so that you too can feel inspired to take the steps you need towards what you truly desire because if you’re going to spend all this time in earth school you might as well make the most of it.

💫 45 💫

When I tell you that this prep was *chef’s kiss*, I mean everything clicked. I was adamant that this time around would b...
11/11/2025

When I tell you that this prep was *chef’s kiss*, I mean everything clicked.

I was adamant that this time around would be different and it was - no junk volume, intentional programming, lots of recovery, I ate well and this time around no alcohol. The results speak for themselves.

The flowers go to who keeps saying ‘I just did the math!’, This is why having the right coach in your corner is key - you get to outsource the planning, the worrying, the stress, the doubts and all the ’this feels heavy, I don’t know’ plus some ‘did I hit depth?’ for some extra razzle dazzle. 😂
My only job was to follow the program, trust the process and execute.
Mia, you are one hell of a mathematician and I cannot express enough gratitude for having you guide me on this journey. I can’t wait to do it again.

My cheer squad who showed up (including the surprise from my Shayla ) who screamed, the ones watching virtually and sending me messages, please know the support gave me that extra push.

And a special shoutout to everyone at who supported and cheered me on especially my (un)official spotters and hype team, and . Bench days were the best days. 🤣

Gratitude is an understatement

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