TRAINER/ FITNESS EXPERT

TESSA VAN WADE FITNESS

Get Fit, Get Healthy, Get Inspired

"THE HIDERS"

a novel by Tessa Van Wade

 

"THE SOUTHERNER'S DAUGHTER"

a novel by Tessa Van Wade

 

"A BEAUTIFUL MESS"

a novel by Tessa Van Wade

 

"TIMBERLIN"

a novel by Tessa Van wade

 

IT TAKES JUST ONE MOMENT


TO REALIZE CHANGE CAN HAPPEN. IT'S ABOUT INSPIRATION, MOTIVATION, AND WHAT WORKS FOR YOU.

  • BOOKS

    CLICK HERE FOR NOVELS

    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.

  • PERSONAL TRAINING

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    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.

  • COMMUNITY

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

  • EXERCISE VIDEOS

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    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.

  • WHAT TYPE OF WORKING OUT IS BEST?

    AUTHOR: // CATEGORY: Uncategorized

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    I have gone through so many styles of working out. And the truth is that everything has worked in one way or another. So this leaves people asking what is the right workout?

    Despite the fact that everything has worked, the truth is that there are some things to think about when trying to decide which workout to follow.

    So I’ll break it down for you as simply as possible.

    First things first, you have to figure out what kind of results you are looking for. You have to know your own mind and know your goals.

     

    Steady State Cardio: To burn calories right then and there. It will eat up some of the food you have eaten that day, which in turn will lower your calories in a day, week, month, or year span. It should lead up to loss on the scale, unless more food is taken in due to working out. Can lead of up to fat loss, but when a certain weight is reached, it may actually prevent body fat loss. Will get thin, but not always lean–all depends on genetics.

    Example: 30 minutes at 6.5 on the treadmill

     

    Circuit Training: Mixing weights with Plyometrics and intense cardio. Burns body fat. Could take a while to lose weight on the scale. The first few months you will lose more body fat than you will lose on the scale. Builds muscle, power, metabolism, and endurance. Does not focus on one muscle, but multiple at a time. Resting should be minimal. 30 seconds between each exercise, 1:00 between each set.

    Example:

    Lunge with a bicep curl

    squat jumps

    squat and overhead press

    Repeat three times

     

    Old School BodyBuilding: Should be used with a combination of steady state cardio and or HIIT. Keeping sets back to back will build and define muscles. LOVE to use this for focus and control to SCULPT the body. Each body part will need to be split with multiple days in between since it is so focused. There should be enough rest between each set in order to allow full energy and strength back into your muscles.

    Example:

    Military press x 10-12 reps   4 Sets

    Side arm Raises x 10-12 reps 3 Sets

    Butterfly x 15-20  4 Sets

    Front Arm Raise x 10-12 3 Sets

     

    HIIT (High Intensity Intervals): Often times people are confused by this and circuit training. Circuit training is with weights and there is a level of rest between sets. With High Intensity Intervals it can usually only be done for a short period of time since there is very little rest and you go as long as your body allows. Do not be confused, this does add strength, but it is considered cardio. When done too much it can eat up muscle, but for the most part is a highly effective way to lose body fat.

    Example:

    Jump Squats

    Tuck Jumps

    Jumping Jacks

    Sprints

    Jump Rope

    With 1:00 minute on and 10 seconds off for 4-10 Minutes.

     

    Tabata Workout: Many people have been wondering what this is. It is simply another version of HIIT. Workout as hard as you can for 20-30 seconds with ten seconds off. This should be at such a high intensity that four minutes is enough!

     

    Crossfit: Although this originally began as a workout for military and police officers with a goal of using unusual equipment. It has come a long way and moved closer and closer to Olympic Weight Lifting. Usually started with stretching, then strength conditioning, followed by cardio. Intense and not for every one. Especially if you have any past injury’s! **Doesn’t mean that you can’t, just means that you must be careful. Very focused on PR’s (Personal Record) in weight and reps.

     

    I hope all of this answers some questions. Overall, just go after something! If in question, just start moving. The key is to be diligent and consistent. Be mindful of your body and what you put in it. Diet is 80-90%!

    XO,

    Tessa

  • BEST SHOULDER WORKOUT

    AUTHOR: // CATEGORY: shoulder workout

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    The shoulder (deltoid) cap is one of the most attractive spots on a man or woman…or at least I believe that! SO I have created this workout to grab the shoulders because this is the part of my body that is that hardest to build!

    Use weights based on your level.

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    5 Minutes warm up: Punching bag or rope (50 seconds on, 10 seconds off)

    Circuit #1 Continue reading “Best Shoulder Workout” »

  • WHY YOU NEED TO BUILD MUSCLE FIRST

    AUTHOR: // CATEGORY: Muscle building FIRST

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    I have a process that I take my clients through. Although the process looks slightly different for everyone, I still follow the same patterns. The reason for this is simple…

    IT WORKS.

    SumoSquat

    Let me take you back just a little bit…

    When I first started going through the life changing process of lifting weights, I didn’t trust the process. I was terrified that I would bulk up, and I HATED the fact that the scale didn’t move right away. I wouldn’t lose any weight, yet I was putting in all of this hard work. Continue reading “Why You Need To Build Muscle First” »

Address // 75-5995 Kuakini Hwy. Kailua-Kona, HI 96740

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