[PR] Gain and Get More Likes and Followers on Instagram.

tatsvelez tatsvelez

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Tatiana VΓ©lez, MS  Registered Dietitian ⏳ Science-based / Fitness / Travel πŸ“ OH, PR πŸ‡΅πŸ‡·

Me ft. awkward hand placements because I never know what to do with them when someone takes my picture πŸ˜‚πŸ€·πŸ½β€β™€οΈ Can anyone relate?
Took the day to explore the christmas decorations in NYC with @nickgoldbeck (it was his first time in the city) and everything was so pretty 😩 I’ve only been in NYC for summers in the past and exploring the city during christmas time makes it so much better and magical looking βœ¨β›„οΈπŸ€ΆπŸ½πŸŽ„ If you get the chance to visit during this time of year I recommend visiting Bryant Park and the Holiday Market in Union Square for all the christmassy feels.
Tomorrow we’re looking for apartments in Philly and I cant wait to move! πŸ™†πŸ½β€β™€οΈ If you have any recommendations for places to visit, things to do and/or gyms to go, hit me up! I’d appreciate it! #AlsoIWasColdInThisPic #PretendingIDontNeedACoat #DoItForTheGram

Happy birthday to my ❀️ @nickgoldbeck πŸŽˆπŸŽ‰

I usually go for controlled, slow, low-weight movements for my rear delts and these are my go-to on shoulder days! It’s all about that mind-muscle connection for me πŸ‘πŸΌπŸ€“

BRO SCIENCE. Let’s talk about that. I’m gonna be honest, when it comes to the fitness industry, there’s certainly a lot of BS out there and misconceptions regarding nutrition and training. For example, people who are new to fitness and even those that have been in the industry for years can be easily deceived into believing that they need a bunch of supplements (i.e. BCAA’s, protein powders, glutamine, etc...), need to train a certain way (i.e. β€œlift heavy always” β€œdo a million reps”) and overconsume protein shakes to achieve β€œgains.” These misconceptions are brought by sensationalism and even just pure β€œbeliefs” AKA β€œbroscience.” People you may know, fitness influencers, the media, and even some personal trainers have spread and contribute to the broscience. There’s certainly a gap between science-based evidence and resistance training/nutrition out there. I encourage you to do your own research about supplements, nutrition and training methods with the aid of an expert! I’m hoping to be involved into improving and closing this gap as well, I’ll be applying my research/chemistry background into pursuing the field of Dietetics in the hope of becoming a Nutritionist during the upcoming year. πŸ€“πŸ’ƒπŸ» Im so excited to share this and finally live my dream of being able to contribute to this field by merging my skills and passions together πŸ‹πŸ½β€β™€οΈπŸ”¬ Also, I start my program in January and moving to Philly πŸ˜‡

#PreMaria πŸ‡΅πŸ‡·πŸŒ΄β˜€οΈ

Trying to show my developing winter bulk after a πŸ‘ session πŸ–πŸ·. I haven't been very consistent with my diet during the past two months due to natural disasters, temporary moves and enjoying a normal life again (no more hustling well water from my neighbors and actually having hot showers, also eating things I like again and treatin myself). However, I do have in my mind to keep growing and eventually get on a full tracked bulk during the next month πŸ™†πŸ½πŸ·πŸ₯‘πŸŒπŸ₯žπŸŒ―🍦πŸ₯ soooo give me all the carbs πŸ˜‡ Something very meaningful I've learned is that no matter what type of inconvenience or situation life throws at you, the most important thing is to keep pushing and never give up on what you want. I'm doing a slight change and taking a step forward in my career by applying my knowledge in Chemistry to aspects and applications in the field of Nutrition. I've been working towards this goal the past year and I've kept it mostly to myself and those who know me personally. Im excited to keep working towards it and make a big move to pursue it, very very soon. πŸ€—πŸ€—

#24 feels πŸŽˆπŸŽ‰πŸŽ Spent the weekend stuffin my face with food and went to the scariest haunted house ever πŸŽƒ

One of my favorite things to do is to be outdoors and fall is my favorite season, everything is so pretty πŸ‚πŸ Got the chance to see the fall forestry and walk on trails, pick some pumpkins, and eat everything pumpkin spice flavored πŸ˜‹

After about 3 weeks post #HurricaneMaria in Puerto Rico, I've relocated again to the midwest. Me and my family were without power, water, food security, and with intermittent communications... Think about this. Imagine how different life would be if this happened to you in the modern world. Thus, I've been very MIA. It's hard to continue my everyday and go on a platform like instagram after such events and pretend it hasn't been a tough month, VERY out of the ordinary to the modern world we all live in. Not just tough physically, but very emotional and tests our resilience and survival as humans. Even though me and my family didn't suffer major damages, a lot of people did and lost it all. I saw people taking water from rivers, the gas and grocery store queues were HOURS long, hundreds of houses without roofs and the beautiful greenery of #PuertoRico whiped out. There are millions of American citizens still struggling everyday to provide to their families and try to go back to an ordinary life in Puerto Rico and the US Virgin Islands. It will probably take MONTHS for that. Thus, my boy @nickgoldbeck is running a GoFundMe campaign, every dollar counts to be donated directly to the families affected πŸ™πŸΌ (The link is in his IG profile). Not only are PR and the USVI beautiful vacation islands, but it is also home to millions of US citizens that need our help. So as I'm returning to somewhat living in "normality" I encourage everyone to reflect and think about others going through this, as well the way you carry out your lifestyle.

Workout and eat towards your goals!! During my first bulk my goal was to grow my body overall, so I dedicated equal amount of days in the week for all body parts. I'm just starting my second growth phase and this time around my goal is to grow my lower body more (specially my hamstrings and πŸ‘) so I'm dedicating more days in the week to lower body vs upper body. I usually do heavy compound movements AND accesory work for my hams and glutes since I want to push them until they explode. My go-to for hams and glutes is startinng with good mornings and doing stiff deadlifts afterwards. πŸ˜› However, the hardest part of growth for me is the calorie surplus I'm about to start since my apetite is so low right now 😡 What is your fitness goal currently? And do you struggle to grow some muscles like I do?

I accept it. I am obsessed with cute bikinis and I need rehab ASAP πŸ˜­πŸ€·πŸ½β€β™€οΈ Does anyone recommend (preferably) affordable, local and sustainable brands based in PR + the islands? Please help hook a girl up with new brands πŸ™‹πŸ½

I appreciate all the thoughts and messages I've received on my safety and my island ❀️ Here in Puerto Rico, we were blessed to have an indirect impact and suffered Cat 1 + 2 effects and we are now waiting on power, water, roads and grocery supplies be restored after #HurricaneIrma . I cant lie, it's been one of the scariest situation I've ever lived through. However, some other islands in the Caribbean were not as lucky and their nightmares is now their lives, who got a direct hit of 185mph winds + rain and suffered catastrophic consequences from the most powerful storm to be recorded in the Atlantic. I hope no one ever knows what its like to be terrified of a major hurricane direct hit and goes through the situation of losing their homes, family and ENTIRE country. For example, the beautiful island of Barbuda lost almost ALL of their infrastructure and is left in piles of rubber and they don't rely on a billionaire government to rebuild. They are expected to receive a second direct hit from major #HurricaneJose by the end of this week too. I ask of those who can to keep these people in your thoughts and please donate to proper local charities that help build back and recover this island and others who are in the path of these catastrophic damages.

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