Before she founded a thriving online coaching business and the Training with T app, Tatiana Lampa hustled through the New York City fitness scene, juggling personal training, group classes, and her own journey through the world of nutrition and exercise science. But her path wasn’t always straightforward. From dreaming of physical therapy for the Yankees to launching a global platform for women’s wellness, Tatiana’s story is about resilience, reinvention, and a relentless belief in the power of movement.
A Decade in Fitness—And a Pivot That Paid Off
Tatiana’s roots in health and fitness run deep. “Being in any type of movement felt so natural,” she recalls. From high school sports and coaching volleyball to studying nutrition and exercise sciences in college, Tatiana always wanted to empower others through movement. But when physical therapy school didn’t pan out, she pivoted—embracing personal training, first at New York Sports Club and then in the boutique group fitness world.
“I can make way more money being a trainer than a physical therapist. And I won’t have all that debt of another three years of school,” Tatiana shared, reflecting on the early days of her career.
From Megareformers in Manhattan to a Digital Fitness Community
After mastering the art of group fitness at NYC’s top studios, Tatiana moved to Florida during the pandemic—a decision that became a reset and a launchpad. She released the Training with T app in 2020, offering efficient, at-home workouts for busy women, with most routines clocking in under 30 minutes. “Most of my workouts are 30 minutes and under. A lot of the girls love 20-minute workouts. We call them the 20 Minute Express,” she explains.
Her approach is rooted in flexibility and accessibility: whether you’re squeezing in a quick session at home or hitting the gym to lift heavy, Tatiana’s programs meet women where they are.
Why Consistency Is the Real Game-Changer
When it comes to her clients—mostly millennial women—Tatiana sees a common thread: the struggle to stay consistent. “We’ll get into a great routine, and then an event happens, and we feel like we’ve fallen off. Two weeks turn into a month, a month turns into two,” she observes. Her solution? Accountability, structure, and a plan that fits real life.
“A lot of my clients are like, I know exactly what to do. I just need that accountability. And I need a plan,” Tatiana says. Her coaching style is hands-on, with regular check-ins and encouragement: “I’m waiting for them behind the screen. I’ll send them a message—‘Hey, I need to see your food. Let me see a sweaty selfie.’ Something to give them that connection.”
Ozempic, Diet Culture, and the Muscle Myth
With the rise of GLP-1 medications like Ozempic, Tatiana is seeing a new wave of challenges. Some clients are tempted to rely solely on medication for weight loss, neglecting the foundational role of exercise and muscle. “To neglect the exercising part makes me sad,” she admits. Her philosophy? Medication can be a tool, but muscle is everything.
“When we think about aging and getting older, usually, most health troubles start after a fall. And the reason you fall is because you don’t have the muscle to hold up your skeleton.”
She works closely with clients to ensure they’re still eating enough protein, prioritizing strength training, and not losing sight of the bigger picture: long-term health, not just rapid weight loss.
Life-Changing Moment: Donating a Kidney to Her Husband
But Tatiana’s story of strength isn’t just about what happens in the gym—it’s about showing up for the people you love, no matter what. In one of the most selfless acts imaginable, Tatiana donated a kidney to her husband, Mike, when he needed it most.
This life-changing decision wasn’t just a testament to her physical health, but to her emotional resilience and commitment to family. The process required months of preparation, medical screenings, and recovery, but for Tatiana, there was never a question.
“It was never a matter of if, but how quickly we could make it happen,” she shares. “You realize in those moments just how much your health—and your strength—matter. Not just for yourself, but for the people you love.”
The experience deepened her empathy as a coach and her understanding of what it means to truly care for your body: not just for aesthetics or performance, but for life’s most important moments.
Tatiana’s Favorite Biohacking & Wellness Treatments
Beyond traditional strength training and pilates, Tatiana is a big believer in integrating cutting-edge wellness and recovery tools into her routine—a practice she encourages for her clients as well. “I love trying all the biohacking things,” she shares, emphasizing that recovery and self-care are just as important as the workouts themselves.
Among her favorites are cryotherapy for muscle recovery and skin health, and red light therapy, which she uses to speed up healing and reduce bloating. “I love red light therapy for my scars and for when I feel inflamed,” Tatiana explains. She also swears by her Hyperice massage tools and Normatec compression boots to boost circulation and accelerate recovery after intense training sessions. “I’ll use my Hyperice massage gun and then put on the Normatec boots—honestly, it’s a game changer for muscle recovery,” she says.
For Tatiana, these treatments aren’t just about luxury—they’re about longevity and feeling her best. “It’s not just about working out hard; it’s about making sure your body is recovering and functioning optimally,” she notes. By weaving these wellness tools into her routine, Tatiana demonstrates that modern fitness is as much about smart recovery and proactive health as it is about breaking a sweat.
The Takeaway: Empowerment Through Movement, Not Perfection
Tatiana Lampa’s story isn’t about chasing trends or quick fixes. It’s about building sustainable habits, embracing strength, and supporting women through every stage of their wellness journey. Whether you’re navigating the demands of modern life, exploring new fitness tools, or simply trying to stay consistent, Tatiana’s message is clear: show up for yourself, build muscle, and don’t be afraid to ask for support.
Tired of diet culture’s empty promises? Tatiana offers a blueprint for real, lasting change—rooted in science, compassion, and the belief that every woman deserves to feel strong in her body. Watch the full episode here.
