Tag: Inspire

Inspirational Posts · LIFE UPDATES! · Uncategorized

𝟤𝟢𝟤𝟥 𝒲𝓇𝒶𝓅𝓅𝑒𝒹

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We are just a few hours away from ringing in the New Year. I know it has been a hard year (maybe hard last 3 years…) and we are always so happy to put the past year behind us because we just get wrapped up in the bad things that may have happened instead of reflecting on the amazing experiences we had. I wanted to change that mindset this year and instead want to reflect on the amazing adventures and experiences, while learning from some of the hard times.

There are some great things in 2024 happening but before we ring in the new year, let’s recap how amazing 2023 really was.

January:

  • Snowboarding with good friends
  • Binks got super comfortable in his new home

February:
– We visited the Ice Castles in Midway
– We celebrated our Recruiting Team
– I learned to create new art

March | April:
– I got a tattoo for my love of Halloween and Binks
– More Recruiting celebrations (And a bitter sweet one <3)
– Binks had his first UT doctors appointment and kitty chino
– We went to Sedona
– Brunch and Coffee date with great friends
– Sister date to new coffee shops

May:
– Sister Shopping Dates
– Binks got new toys and a new carrier for walks
– I got a new hair style

June:
– Celebrated Pride
– Went to the Airshow
– Celebrated Fathers Day
– Graduated

July:
– Binks had to go to the vet… and be put in a straight jacket lol
– He got more exploratory
– I partnered with 1Up Nutrition
– I launched my Fitness App!
– We back packed for the first time

August:
– In my running era… ran two 5Ks in one week!

September:
– Celebrated Levi and Lo’s birthday’s
– Went to the Crater in Midway
– Went to Disney World for the first time

October:
– Kona and my fam came to visit
– Went on my first helicopter ride
– Ran another 5k
– Celebrated Halloween

November:
– Reconnected with friends to celebrate their wedding
– Celebrated Kona’s, Dad’s, Mom’s and my birthday

December:
– Reconnected with friends again to celebrate Ciera and baby Mave
– Snowboarding with bae
– Date night, first sleigh ride
– Celebrated Christmas

And with that, the 2023 is a wrap. Looking back while writing this, I am beyond blessed and so excited to move into 2024 with my people.
Wishing you the best New Years. We will see you in 2024!

Until next time, you are enough, you are doing your best, stay fearless 🖤 – T

Inspirational Posts

𝑅𝑒𝓋𝒶𝓂𝓅𝒾𝓃𝑔 𝓂𝓎 𝓁𝒾𝒻𝑒

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𝒮𝓊𝓂𝓂𝑒𝓇 𝒽𝒶𝓈 𝒸𝑜𝓂𝑒 𝒶𝓃𝒹 𝑔𝑜𝓃𝑒, 𝓂𝒾𝓃𝓊𝓈 𝓉𝒽𝑒 𝒽𝑒𝒶𝓉, 𝒶𝓃𝒹 𝐼 𝒶𝓂 𝒾𝓃 𝑜𝓃𝑒 𝑜𝒻 𝓉𝒽𝑜𝓈𝑒 𝒾𝓉 𝒾𝓈 𝓉𝒾𝓂𝑒 𝓉𝑜 𝓇𝑒𝓋𝒶𝓂𝓅 𝓂𝓎 𝓁𝒾𝒻𝑒 𝓈𝓉𝒶𝑔𝑒𝓈.

I have been in a funk for what seems like forever. There has been a lot of changes in my life, which includes me as a person. I have become overworked, overwhelmed, introverted, moody and a recluse. I sometimes don’t even recognize myself. It has brought me to think about where my life is at currently, what is holding me back from living a truly happy life.

I started watching a show on Netflix called Live to 100, secrets of living in the blue zones. Watching that show was eye opening, inspiring and started to make me think about how I was living my life. What are the things that I was unhappy about, what are things that I have control over. It is not lost on me that half of the things that were discussed in the show are not sustainable or attainable given the economy and the country we live in but I wanted to try to embrace what I could.

The show’s Dan Buettner, visits 5 different places where people live extraordinarily long and vibrant lives. This wheel shows the commonality of these different places and how these commonalities help people live abundant lives well into their 100s.

Here is what I intend to incorporate

Move Naturally:
I no longer live in a walkable city. I hate that. In Utah, you have to have a car, you must drive to get anywhere you need to go. In order for me to incorporate moving naturally I want to do a few things.
– Parking further away, even in the rain or snow.
– Walking more throughout my day. I sit at a desk 40hrs a week if not more. I want to start moving my body more, going on walks outside and when the weather gets bad, I want to start to walk in doors so I plan on buying a desk treadmill. I already have a standing desk so also adding standing each hour into my day instead of just sitting.

Outlook:
I will have to admit, post covid and all of the issues the Tech Industry has had, my outlook on life has been pretty grim. I have been more depressed, anxious, over whelmed, over worked in this past year than I have in my whole life. So you can say that my outlook has not been the best. That being said, I want to shift my mindset and truly start to control my emotions, my life and my reactions. I can’t control what others do to me or around me but I can control how I respond and feel.
Here is how:
– Getting back into trusting the universe.
– Connecting with spirit.
– Meditating when I am stressed.
– Find my purpose again. I launched my fitness app and I want to get back into doing what I love which is creating content and fitness programs that can help people live healthy lives.
– Lessen the stress. Again, I can control only so much. I am one person. I will always work hard, do my best however, I am no longer going to be killing myself over shit that doesn’t matter. IYKYK.

Eat Wisely:
Okay, I know this is scary given we are entering the holiday season, there is pumpkin spice goodies everywhere and it is about to be snow season which is when my motivation just takes a nose dive off a steep cliff but I want to start truly fueling my body with nutritious food. It is not realistic to go fully plant based or just eat veggies 24/7 so I am going to be going back to my roots of the 90/10 rule.
– 90% whole foods, 10% foods that are processed “what you would consider treat meals” Everything in moderation!
– I want to start eating in season, cooking with foods that are in season have so many benefits and taste amazing!
– I don’t drink a lot anymore but I think if I do, it is just going to be wine– quality wine.

Connection:
This is where my struggle is. The show talked through family, partnership and finding your tribe. Here is the thing… I feel like I lost my tribe when I moved to Utah. My friends who I once thought were going to be my friends for life, disappeared. We moved, we grew apart, we text on birthdays but no one stayed connected. I struggled a lot to find my tribe in Utah, people here can be hit or miss and the friends I did have abandoned me when I lost my job so you can say that I haven’t had luck in the find your tribe area. I want to build genuine connections with people, not just trauma bond haha, though one of my best friends was made through the trauma we are going through… you know who you are girl and ILYSM.
Now when it comes to partnership and family, they are always first. I have probably not been as connected the last few months because of the mass amounts of stress but I want to try harder. These relationships are the glue to my life and I want to make sure that it is not a one way street.

And there you have it… my first round draft of the new blue print for how I want to live my life. I want to make memories and truly live everyday. I no longer want to be a prisoner in my own journey. I want to feel free. I hope this inspires you to also want to live each day to the fullest. As we enter the season of thankfulness, I want to let you know I see you, I am thankful for you following me journey and ILYSM.

If you do further research on living in the blue zones or watch the Netflix mini series please drop me a comment. I would love to hear your thoughts on it all.

𝒰𝓃𝓉𝒾𝓁 𝓃𝑒𝓍𝓉 𝓉𝒾𝓂𝑒! 𝒴𝑜𝓊 𝒶𝓇𝑒 𝑒𝓃𝑜𝓊𝑔𝒽, 𝓎𝑜𝓊 𝒶𝓇𝑒 𝒹𝑜𝒾𝓃𝑔 𝓎𝑜𝓊𝓇 𝒷𝑒𝓈𝓉, 𝓈𝓉𝒶𝓎 𝒻𝑒𝒶𝓇𝓁𝑒𝓈𝓈 🖤 – 𝒯


Fitness · PRODUCT REVIEWS

Why I am giving up my Apple Watch for Workouts

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Does your fitness tracker give you anxiety? Does it make you feel bad?
Trust me, you are not alone.

I find myself stressed each time that reminder pops up on my watch “Check your rings” “focus on your move goal”... especially on a rest day. I used to never take rest days and would obsess over making sure to close all my rings at all costs. My body and mental health paid the price.

Saturday, I woke up to my watch being dead right before my workout and it upset me so much that I thought about quitting my workout. I didn’t but that is the mentality I was in. I got to thinking, why do I even care about this damn watch? It does not do anything for performance, it is just an annoying reminder for me to close rings no matter how I feel. It is a great utility watch, it tells time, I can read messages or answer calls, control my music on walks, view my calendar but from a fitness perspective, it is not beneficial and does not serve any real purpose from a performance perspective so why do I care so much about wearing it during workouts?

The purpose of my apple watch was to be able to track workouts, but the accuracy of an apple watch is not accurate for performance, IMO so I am ditching my apple watch for fitness and looking into a new tracker that takes a different approach to workouts, sleep and overall health.

I have not purchased this band yet so can not give a review but it is a popular tracker that is going to do more than just track my workouts. It is going to analyze and dive deep into my sleep habits, training and provide actionable insights on how I can train smarter and hit my fitness goals. A big thing about my apple watch that I dislike is that it does not have the ability to coach you through recovery and the constant pressure of “closing rings” doesn’t support a recovery/ rest mindset and this band does.

I plan on purchasing this new band in the next few weeks and will use it to share how it is improving my relationship with the idea of recovery and also how it is helping me optimize my workouts. I am excited to focus on health, fitness and recovery that benefits my mental health.

Stay tuned for a product review soon!

Until next time! You are enough, you are doing your best– stay fearless 🖤 -T


Healthy eats!

A short new month 🖤

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We made it to February!
Seriously January felt like it was 365 days long… and the below freezing temperatures are not helping much. I am ready for Spring already.

With the new month starting this week I am excited to start some new projects, one being getting my YouTube up and running again. I have talked to a few people who miss my recipes being filmed and shared there. They feel it is easier to follow by listening a long.

To be honest, I just have not been myself the last few years. I feel like I have been struggling with my identity and have lacked a lot of confidence in making these videos where I am talking and walking you through recipes. On top of that, my depression has kicked my ass more times than once so most of my meal preps are boring and not creative so I do not feel inspired to be in front of the camera. I am working on changing that– and it might feel weird for me to do that again… so bare with me.

While I begin to film content for my channel again, I wanted to share an old favorite of mine.

I traveled to Atlanta years ago and I experience the most amazing Chicken and Waffles. It was so damn good, it made me want to move there. I had been on a cut when I got the craving for this yummy dish and knew I wanted to make a version that was higher in protein and fit my macros better, so I did!
Check out the recipe on my channel: Team Fearless Fitness Chicken and Waffles

And if you are new to visiting us on the YouTube, please like, subscribe and share so that your friends can enjoy all of my weirdness on the Team Fearless Fitness channel.

That is all for now!

Until next time! You are enough, you are doing your best– stay fearless 🖤 -T

LIFE UPDATES!

I am a Liar.

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Friends… I am sorry. I am a liar. It has been over a year AGAIN and here I am writing… I sore last post it would not be like before, the year later post… and here we are… over a year later and I am back.

I did not 100% disappear, if you follow me on the ole IG, you know we have been doing some things but it is time to get back to what I love most: Blogging and Video Content.

End of 2021 – 2022 Recap:

  • I turned 34 years old. And now in 10 days I turn 35. Wild.
  • We hiked the Arches, not once but twice
  • My uncle passed due to Covid.
  • I was nominated for Recruiter of the year at Route and won!
  • We hiked Angels Landing– So scary. Me and heights. GOODBYE
  • We said goodbye to Bucky- It is his and Kona’s birthday today, I am sure he is looking down on her and giving her a big hug
  • I got to go on the Route Top performers trip, my first time in Mexico!
  • We did lots of camping and hiking! I almost hit my 100 mile goal for the year, 13 miles shy, thanks to the short fall season!
  • Levi graduated pilot school and moved home full time to SLC
  • We went to our first concert together, wild, 2.5 years later haha
  • And that brings me to today, it is officially winter, snowboarding season is here and I am going to be turning 35 in 10days.

A short but sweet recap– There was a lot of good things in 2022, but also a lot of sad things as we said goodbye to people and doggos we loved so much.

I am looking forward to a few things to wrap up 2022 with:

Love: spending time with all my family and friends for the holidays and celebrating all life has to offer.

Content: Bringing you more content and updates that are not over a year long. (I PROMISE THIS TIME)

Goal setting for 2023: I am excited to really get back into the swing of things now that I have my life semi-back on the right track. I am a work in progress and that is okay!

Until next time (it will not be a year later haha, 🤞🏼)

Remember: You are enough, you are doing your best– stay fearless 🖤 -T

    Inspirational Posts

    2021… I thought you were the year

    Team Fearless Fitness1 Comment

    2021… I thought you were the year… but maybe you still are?

    The last you heard from me I was 32 years old and while we were all in the mist of a pandemic, I still managed to turn 33. Pretty soon I will have been right back where I left ya but another year older… I could not let a whole year go by without getting the blog back.

    A lot has happened in 2021. The clock struck midnight and 2020 was in the past… well we all thought it would be. I managed to go a whole year without getting Covid 19… that is until 2021 hit. 2021, you were supposed to be my comeback year, what the hell happened???

    That is right. I got COVID.

    Here is the thing. I never thought I would die from Covid, that was never a fear of mine, even though I am considered at “risk” but it still scared the living shit out of me. So when I got it, I was living my worst nightmare. Well, literally, it was the worst pain I had felt in ages.

    How it started:

    I went to Costco and Smiths on Sunday morning, grocery shopped and went straight home. The following day, I worked remotely and then hit a hard workout. Tuesday rolled around and I felt so sore. Like DOMS sore. I thought, “damn that was a good workout, but F I am so sore.” I worked remotely again. Wednesday hit, and I could barely move. I felt like I had the flu, and DOMS combined and so I took the day to rest, I slept a lot and the next morning was 1000x worse. First thought, “no f’ing way I have Covid, there is no f’ing way”

    Off to the COVID testing line I went. Thursday, I can barely walk up stairs, I am coughing my lungs out and now having difficulty breathing. No results yet. Thank god my sister is an MA, she was able to bring by some goods. Porch drop of course. Friday morning, confirmed… you have the RONA. Yay me. Quarantine 2 more weeks. My symptoms were the worst the first 4-5 days, by the time that Saturday rolled around, I was feeling more like myself. 2 weeks in quarantine and symptom finally free… or so I thought.

    2 months later:

    Working out, still hard to do, breathless walking up stairs, have a handy inhaler now.

    3 months later:

    Makes lunch… Sausage, broccoli and rice… the norm. Same thing I ate the day before… what is that smell? What is that taste? Is my lunch bad?

    3 months 1 week later:

    Walks into Starbucks… what is that rancid smell?? Gross my latte tastes sour.. What and the actual f is happening. I will tell you what is happening. Parosmia, “a change in the normal perception of odors, such as when the smell of something familiar is distorted, or when something that normally smells pleasant now smells foul.”

    Literally, FML.

    How it is going:

    So yeah, 3 months later, I did not “lose” my taste and smell like most, I had Parosmia, fully distorted taste and smell. Everything I ate was rancid tasting, chemical tasting or like wet dog. It is hard to explain. But it made me want to die. Literally. Months went on and nothing seemed to make it better until I saw a kick ass ENT who was able to bring a little light to this dark ass tunnel.

    Where I am at:

    Covid hit me hard. I survived but I am still experiencing the effects of this shit hole of an illness. My ENT was able to place me on a round of steroids, and found some research that was being done in the UK about smell training to help my senses and heal my olfactory. We are all just wandering around here in the dark as we continue to navigate covid though so if you have experienced prolonged distorted taste and smell due to covid, email me. I would love to swap experiences.

    How is my taste and smell now you ask? I would say 40% back. I do smell training twice a day and I really think my taste and smell has improved. It has been 8 months since these symptoms appeared and it has been 10 months since I had gotten Covid. I have recently been able to incorporate foods that once tasted disgusting back into my everyday diet. Hot coffee still smells like wet dog but Iced Coffee is great again, thank the lord. I tried carne asada for the first time a few days ago and it had a slight funk aftertaste but it tasted for the most part, normal.

    My Covid experience flared up my anxiety, messed with my mental health and killed my foodie vibe so I have not been writing. I was not really sure how to navigate life, let alone a blog. So thanks for sticking around.

    Excited to get back to me again.

    Promise I will not be gone for that long again.

    XOXO

    T

    If you have questions about my covid-19 experience, please leave a comment or email me directly.

    Fitness

    That’s a wrap!

    Team Fearless FitnessLeave a comment

    Day 3 complete!

        
    I’m feeling amazing! System is getting back to normal! I grocery shopped and meal prepped to continue my clean eating habits but I’m happy to eat eggs and chicken again🤗

    My meals have been great though! 

       

    I was hungry but I got to still eat real food. I totally recommend trying the refresh if you are plateauing or need to restart your healthy eating habits!

    It’s only 3 days!! You can do it, if I can you can! 

    I can’t wait to post my before and after photos tomorrow so you really see the change that I have made.

    Interested in learning more about the three day refresh then feel free to email me at CoachTina.TeamFearlessFitness@gmail.com to get your free 3 Day Refresh brochure. 

    Stay tune and follow me through my 21 days of clean eating and tackling the 21 Day Fix! I’ll be sharing my meals, strengths and struggles all right here on 

    #LiveLifeBeFearless your Team Fearless Fitness Blog 

    That’s all for now peeps!

    Xoxo Coach Tina 

    Fitness · Healthy eats!

    21 Day Fix, round 2!

    Team Fearless FitnessLeave a comment

    I am so excited to soon share my Hammer and Chisel results! Now I am starting round 2 of the 21 Day Fix and I am stoked to be dialed in hard core on my nutrition. I want to be as diligent as possible but I am not going to comprise flavor or eating amazing and thank god the Beachbody blog has me covered! I mean, check out this amazing recipe they have this week! SHRIMP BOWL, sign me up. I love bowls, and I love shrimp.

    I can’t wait to get home and try this. UMM UMM can you say yummy!

    If you try out any of the Beachbody blog or Team Fearless Fitness recipes let us know by leaving a comment below! We would love to see how you mad them your own 🙂

     

    img_2142-2

    Shrimp Noodle Bowl
    Total Time: 25 min. (plus 30 minutes marinating time)

    Prep Time: 20 min.

    Cooking Time: 5 min.

    Yield: 4 servings
    Ingredients:

    20 raw medium shrimp, cleaned and deveined, tail on (about 6 oz.)

    10 tsp. low-sodium fish sauce (like nuoc cham)

    Finely ground black pepper

    ½ tsp. ground turmeric

    8 oz. dry rice noodles (or vermicelli pasta)

    Boiling water, divided use

    1 cup bean sprouts

    1 medium cucumber, cut into matchstick-sized pieces

    1 medium carrot, cut into matchstick-sized pieces

    4 lettuce leaves, chopped

    2 Tbsp. fresh cilantro leaves

    2 Tbsp. chopped fresh mint leaves

    2 Tbsp. chopped fresh Thai basil (or basil) leaves

    2 Tbsp. honey

    3 Tbsp. fresh lime juice

    ¼ cup chopped raw peanuts
    Preparation:

    1. Combine shrimp, pepper, and turmeric in a small bowl; cover. Refrigerate for 30 minutes.

    2. Cook rice noodles in water according to package directions. Drain; set aside.

    3. Preheat grill or broiler on high.

    4. Grill or broil shrimp for 3 to 5 minutes, or until shrimp is opaque and firm.

    5. Evenly divide rice noodles between four serving bowls.

    6. Top evenly with bean sprouts, cucumber, carrot, lettuce, cilantro, mint, and basil. Set aside.

    7. To make broth, combine ¾ cup hot water, ¼ cup fish sauce, honey, and lime juice; mix well.

    8. Top each bowl evenly with broth and sprinkle with peanuts; serve immediately.

    Inspirational Posts · JOIN OUR TEAm

    Have you had your #GirlBossMoment? 

    Team Fearless FitnessLeave a comment

    I planned my whole career out.. To be in the medical field. So it was no surprise that I found my job as an EMT, now if you would tell me that it would be short lived and I would be facing having a bilateral segmental masectamy a year later… I would have told you your an idiot and to get off web MD. 
    But that’s how it panned out. My dream of helping people was short lived when I realized I needed to start thinking of how I was going to lift myself off the couch let alone carry the weight of someone else. I didn’t think I could help anyone.
    Then came the coaching opportunity: I put all my efforts into my business as a Coach. What was I thinking?! I was totally helping people! Motivating, inspiring, showing them that no matter the struggle there is always a light.
    That’s when I had my big #GirlBossMoment 
    I didn’t have to be an EMT, a medic a nurse or a doctor to help people. I just have to be ME! 
    I dove deep into personal development and motivational videos and out came Team Fearless Fitness. 
    There are so many influences who make coaching possible for me, our entire team of mentors and Beachbody staff who believe in us and what we are doing to truly help others. 
    My goal in my team is to inspire others to live the life they want to regardless of the struggles. 
    So tell me… Have you had your #GirlBossMoment yet?! 
    Post below! Or message me I want to know 💋  

      

    Inspirational Posts · Uncategorized

    From high up in the sky… We get real on the Blog today!

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    Hey Fitfam! Things are interesting when you are blogging from 31,000 feet! You really do get to see a whole lot. Literally.

    Sun. Clouds. Blue Skies. Everything seems much calmer… more peaceful up here. You really do get to focus on the beauty that the earth has to offer.

    The funny thing is I travel quiet often. So often that, TSA lines, baggage check, boarding waiting times and delays are the norm for me. It is almost second nature; I do not even need to think half the time because flying is so natural. The crazy part is it use to be such an anxiety for me.

    Now I just observe. I watch people, I wonder where they are going, where they are coming from. I talk to people, I get to know people and I am helpful… why? Because perhaps they have the same anxiety I once had and maybe I just by me helping or a conversation they are put at ease.

    Now normally on the blogs we would rap out about the week, what happened in the fitness world for Team Fearless Fitness etc. But tonight I am going to shift the light on something very real and I do hope that you continue to read it because the idea behind it is that in life we have choices. We have choices to stand by and watch or to help people in need. Sometimes we help people because we have to and sometimes we help people because we can and those choices define who we are as individuals.

    Today as I boarded my United 737, I had premier access. Yep, first on the plane, didn’t have to check my bag (thank god) I got to get settled in to my seat and calm myself with my lavender oil before take off. All was right in the world.

    I watched as the people walked past, anxiously looking to find over head bin space as the plane was full. Shocker for being a 6am flight but expected. Again, wondering where they were going, coming from etc.

    A group of people were now in front of me. A lady had asked the girl across if she wanted the window seat which she did not and then proceeded to ask me. I unfortunately can not have the window seat either. For me it is more medically driven and less of a preference so politely had to decline. I could tell there was something more to that request though.

    The lady took her seat in the window to my left and her group was struggling to understand the boarding process. I was a bit confused as I typically it is pretty self explanatory… walk, put your bag up, sit down. Move on. But then it hit me… the struggle was one, due to the fact half of her group was not of height to reach the bins and two, some where special needs individuals. Now my heart sank a bit. Not only was her family divided into 3 different rows but no one was helping these people place their luggage up at the top bin. The girl to my left just moved and was starring at them in disgust. The people behind them were getting pissed and all along I was growing so frustrated because to watch this was breaking my heart.

    So… I unhook my belt, unstrap my beats, and at this point I am so pissed at this girl next to me for not helping as she was already up. The funny thing is I looked at her as I am doing this, (straight out of Compton blaring out my head phones) and I ask them if I can help. Of course the say yes, and I am able to get everyone’s bag up. I turn around and one person is still having problems… finally a United Captain who had jumped on our flight decided to help as well.

    Throughout my flight I assisted in any way I could. Explaining how certain things worked, flashing a smile to let them know things were OK when we hit some rough turbulence etc. Why? Maybe because it is in my nature. Maybe because I hold a special place in my heart for people who have to face challenges like this. Maybe because my sister is a special needs teacher. Maybe because that is just what you are supposed to fucking do in life is help people who need it—regardless of who what or where you might be.

    The purpose of me sharing this is to show the world two things:

    1: Look around you- take time to open your eyes and spot people who might need you even if they do not know it. One tiny thing can make a large difference.

    1. Bringing this back to the fitness and health aspect, help yourself and do right for yourself. The next time you don’t want to do those pull ups, that run, press play on that workout. Think of this story. Think of how some people do not have the chance and can not do the things that you and I are so blessed to still be able to do.

    Like I said, tonight we are getting real on the blog. I hope that this inspires you to help others, to pay it forward and to do good in the world because it can truly be so messed up.

    I am making my way into State College for the week! I hope everyone has a fantastic Sunday! Stay positive, lift others #LiveLifeBeFearless!

    Follow us on FB and IG for live updates during our PA trip!

    That is all for now!

    XOXO

    Coach Tina