Get Fit, Get Healthy, Get Inspired... Click on "more" to start getting fit.



Get Fit, Get Healthy, Get Inspired... Click on "more" to start getting fit.



Get Fit, Get Healthy, Get Inspired... Click on "more" to start getting fit.



Get Fit, Get Healthy, Get Inspired... Click on "more" to start getting fit.



Click "more" to work out with Tessa Van Wade in the comfort of your own home.



a novel by Tessa Van Wade



a novel by Tessa Van Wade



a novel by Tessa Van Wade



a novel by Tessa Van wade






    On top of my fitness blog, I also write fiction novels. Click on the link above to view and download my ebooks to your tablet.



    As a recovering food-aholic, I have committed myself to helping others find the best method to getting healthy. Follow my blog to stay up-to-date on everything health and fitness. You can also book me for training sessions if you live in the Kailua Kona area on the Big Island of Hawaii.



    Click on the link above to keep up with with the TVW fitness community on Facebook. Be inspired, share your stories, and ask questions.



    Workout with me in the comfort of your own living room…just don’t expect to be very comfortable.

About this Blog // This blog is dedicated to helping people get healthy. There are so many aspects of health and fitness to discuss. Join me in making a healthy difference in the world.



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    Whether it is AYSO Soccer or Little League Baseball, the first lesson we are all taught is to be a Good Sport. This means shaking hands after a game, playing by the rules, and congratulating the other team for their good effort.  Why? Because nobody wants to play with a poor sport.

    The same goes for combative sports. Touching gloves begins a fight. It is your way as the fighter to tell all who are watching that it is an honor to be there and it tells your opponent that you are ready to begin.

    If you truly love the sport and truly love competing, you put in the effort for months and months or sometimes years ahead of time. You watch videos of your opponent’s style, you have a coaching team that helps you understand each competitor’s holes in their game, and you make sure that your body is in such amazing shape that you don’t gas out. Yes, most of this is so that you will win, but in the art of fighting, it’s also to show your opponent that you believe in them and respect their hard work to get where they are.

    Watching the fight on Saturday between Ronda Rousey and Holly Holm, I thought about the fact that Ronda didn’t touch gloves with Holly. Not for the reason that Holm would be effected by it, because she clearly wasn’t…in fact, it seemed Ronda needed to do that more to convince herself that she had effectively intimidated her opponent–which clearly she had not…



    No, rather, the reason I couldn’t stop thinking about it is because of the respect I have for athletes and fighters. If any of you have done a sport…specifically Martial Arts or boxing, you realize the importance of your competition and the way you treat your competitor.

    Continue reading “Nobody Likes a Poor Sport” »


    AUTHOR: // CATEGORY: Celebrity Bodies

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    Ronda Rousey vs. Angelina Jolie…According to Hollywood, Jolie would win!?!

    We all know that there is no way in hell Angelina (or any other actress for that matter) would be able to beat the UFC Bantom Weight World Champion, nor would they be dumb enough to challenge her. This is not a bash on Ms. Jolie as she is clearly very talented and successful. This post, however, is meant to bring to light the ridiculous casting standards that Hollywood still seems to hold, despite the recent push for women to embrace curves and strength.

    Ben and I were watching an older movie the other day that, of course, had a sexy scene where two women were half naked. Don’t worry this is not to complain about the scene…that’s neither here nor there because of what actually occurred to me in that moment. I don’t know if anyone else feels this way, but I’m pretty sure beauty standards have shifted in the last few years. THANK GOD. First off, this is not to say that naturally small women are not beautiful! They are…of course, but I feel like in the last thirty or more years, women have lost their ability to remain curvy or simply a larger and stronger body without ridicule. So while naturally thin has been welcomed for many years now, naturally curvy or athletic is told to lose weight or they don’t belong.

    If you don’t agree with me, that’s fine, but you might want to climb back under that rock from where you came. Take a look back at my post a couple of years ago when I was doing background work. The everyday expectation of me was to be a size zero when I will clearly never be a size zero or even a size 2, 3, or 4, for that matter.

    Continue reading “Ronda Rousey vs. Angelina Jolie” »


    AUTHOR: // CATEGORY: fitness and health

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    Some people hate Halloween and I am NOT one of them. I love it. In fact, you know how Christmas celebrating starts nearly two months early? Well, for Halloween I take almost the entire month to watch movies, decorate, and get into the fall spirit. Okay, so the FALL doesn’t happen as much in Hawaii, but the SPIRIT is still there. My brother and sister-in-law watch the tv show Ghost Adventures all the time, and even though it’s a bit OVERdramatic, I found myself watching it the other day. Although I wasn’t scared, I found myself noticing the main guys arms.


    I remember when I was a kid and church had me completely believing that I was worshipping the devil if I liked Halloween. Oh my poor soul, how I thought I was evil for loving Halloween. But you see, the Halloween I love is not the crazy, scare-you-out-of-your-mind, play with a Ouija Board kind–just a suggestion…don’t touch those things! I like movies like GhostBusters, The Haunted Mansion, Charlie Brown and Garfield Halloween, and I’ve even started making The Goonies a routine watch in my house.

    Continue reading “5 Healthy Tips For Halloween” »


    AUTHOR: // CATEGORY: Rebirth Tessa

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    Aloha All!

    First off, I want to relish in the fact that I am at home, sitting on my bed, and enjoying a couple of days where I do NOTHING. Life has been so fast paced–which will start again tomorrow–but today I am reborn, as I sit in my white, turqiouse, and gray room, enjoying the warmth of my feet (airplanes always make my feet cold) and the snuggle of a one hundred and sixty-five pound lazy dog.


    I am so excited today…many things are changing…and it’s opened up a new door for me. New doors that I never even thought about. Isn’t it funny how life works? Whenever you think that your motivation is lost, if you are open, something comes in to usher you forward into a new world of passion.

    There have been a few reasons why I’ve been light on the blog posts and videos… Continue reading “The Rebirth” »


    AUTHOR: // CATEGORY: Squats

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    Oh lawdy, lawdy, my original post about getting a bubbly booty definitely reminded me that I AM NOT the only one that desires a little more on the backside. I mean come on…it’s one thing to be skinny…it’s another thing to have curves where you need them.

    Putting all vanity reasons aside–which I do not discount–having a strong and muscular butt means so much more to me than I ever thought it would. I used to walk up the stairs and try to connect to my butt. I couldn’t. I used to try and simply squeeze my butt and I couldn’t. This just shows me how disconnected I was from one of the MOST important muscles in my body.

    Why is this one of the most important muscles in our bodies?

    Continue reading “How To Get A Bubbly Booty #2” »


    AUTHOR: // CATEGORY: fitness and health

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    Today I was so excited for a fellow personal trainer and his client. The client had suddenly found some success after a while of no success. You see, personal trainers really do care…we want people to find so much success because we know how amazing that feels. Yet there are so many times that we explain to clients how to lose weight and they just don’t believe us.

    Finally this client decided to try our advice. He started eating more. Low and behold, he started to lose weight. For months his weight had been stalled.

    He has a job that makes it difficult to eat all day…so he would go all day without eating, then eat all of his calories in one huge meal at the beginning or the end of the day. He was eating a fairly small amount of calories for his size, but it still wasn’t what he should have been eating.

    Here are the changes he finally made:

    Eat all Day
    Eat plenty of clean calories

    For the first time, he found that the scale started to drop. Oh lucky day.

    I used to have my calories between 1100-1300 (sometimes even lower) and I used to think that I should be proud of myself for having them so low. While they were this low, I was working out a ton with both weights and cardio. I felt as though I was being disciplined and responsible for my health. Yet, even when my calories were low, I was using decently heavy weights, and I was in small sizes of clothes; I was completely uncomfortable naked or in my bathing suit. I had cellulite from my ankles to my thighs. It would not go away, not matter what I did.

    Then, I decided to be a little more relaxed on how much I ate, how many calories I took in from Protein and fats, AND even let in a little bit more carbs… WHAT? Even with more, I ate super clean except for one day a week where I got to cheat on anything.

    At first, I didn’t know what to think of it. I had eaten so little for so long that I was panicked. But it worked.

    The cellulite started to disappear.
    I had more energy.
    I could work out harder.
    AND I could feel the effects on my metabolisms because the scale didn’t fluctuate nearly as much.

    I eat more now than I ever had and I am comfortable with my body. You see, we need to eat clean to find success…but it also has to do with how we build our metabolisms. So make sure that you work on fueling your fire properly. If you feel like your calories are low and you still aren’t losing weight, look at these things:

    Do you understand why we eat? For energy. We need to have just enough to get us through the next couple of hours…the way our body’s work, we can’t have a ton of calories at one time because the food stops being used for energy, which is why keeping food in your body every couple of hours reminds it that it doesn’t have to go into screen saver mode just like our computers do…It has to work to break up just enough calories and nothing is left over…then we fill it again, never allowing our energy to bottom out.

    Eat every two to three hours.

    Eat Protein every two to three hours.

    Make sure it is clean food, unprocessed!

    If your calories are clean and you are sufficiently moving through out the day, then don’t worry about counting calories. Only if you sit all day at your job, then I would encourage a bit lower calories and counting…and a little more cardio than normal. Also, keep your food changing up, meaning that you are naturally implementing higher carb days and lower carb days. I feel like our body needs this…especially if you have been overweight before.

    Lift weights, do a bit of cardio, and a bit of high intensity intervals…but make sure you support ALL of this with eating plenty of clean food.

    So if you ever find yourself saying, “My calories are low and I’m still not losing weight”, remember that it’s not about your calories being low. It’s about having your metabolism on high.

    Trust me! My cellulite didn’t understand low calories. But it understood healthy food.




    AUTHOR: // CATEGORY: Family History

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    Tonight I came home and texted my brother a video of my mom doing a deadlift with 105 lbs. You see, beyond the fact that it is impressive to see any woman in their 60′s lifting that much weight, we as a family are so happy and proud to see my mom enjoying something. For the first time, I have found something that my mom enjoys. LIFTING!

    And to be honest, I didn’t give my mother enough credit–she’s skyrocketed in her weights in a very short amount of time.

    When you love someone and you see the way that their weight, other people’s stares, and their health are such a burden; you hope and pray that something will click to make things easier for them.

    Little by little–and I mean in very small steps–we have changed up the way my mom eats. Five years ago she would eat fast-food for every meal, she would have diet coke all day, and she would sit all day. Her weight was at an all-time high and I was getting so worried. I want her to be here for a long time. Yet I couldn’t talk to her about it without her being sensitive–very sensitive, as most of us are with this subject. There was a plan that I had over and over again that we would just bust a move and get her crazy in shape. I never told her this was my plan but I had it in the back of my mind. So when it never happened, I would get so disappointed.

    Yet now I look back at the last few years and I realize that we HAVE been doing a lot to change up her life…it just didn’t happen in the time that I wanted.

    Here are some things that I realized:
    Continue reading “Encouraging Loved Ones” »


    AUTHOR: // CATEGORY: Confidence, Family History, fitness and health

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    The ideal body type has morphed into so many different shapes and sizes throughout my life. Somehow I knew as a child…maybe 4th grade or before…that I had bigger legs than other girls. Funny thing is that I was never a chubby kid…not even slightly chubby, yet because of the space that my legs took up, I assumed otherwise. Even at my smallest, my legs were vastly larger than most girls around me.

    Apparently in this culture we are supposed to have legs the length of a football field and as thin as ski poles. (not tree trunks, I guess?)

    No matter who I compared myself to I was always disappointed. When living in Southern California–a place that in my words is “hell on earth” for anyone with confidence issues–I couldn’t figure out how to get my legs small enough to fit the mold of what was deemed the perfect figure. The more weight I lost, the more cellulite I seemed to have. Funny thing is, my legs seemed the same size no matter how much weight I lost. Duh… Continue reading “Love the Body You Have” »

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