Get Fit, Get Healthy, Get Inspired


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.


    AUTHOR: // CATEGORY: it a choice?, Confidence, Exercising, fitness and health, Having a Community, Hawaii, Inspiration, Kailua Kona, Kailua Kona. Hawaii, Living Selflessly, Spirit of Aloha, Stand up and Move, Uncategorized

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    It doesn’t matter where you live, what has happened to you in your past, or what stands in your future…you are what you allow yourself to be. You have as much space in front of you as you give yourself to walk, and you have as much height as you are willing to jump. And while my words may sound serious, relax and open yourself up to what’s in store. There’s always something new around the corner. If you want it…it’s there. I promise you.

    The other night I went out to look at the milky way. I remember doing this as a teenager on the rooftop of my family home when I needed to think. Yet I haven’t had time to do it for a while.

    This is the view I saw that night

    This is the view I saw that night

    In Hawaii, even the street lights are a specific type of light so that it won’t interfere with the star gazing. Up on the top of Mauna Kea (the Big Island’s Volcano) is an observatory strategically placed to capitalize on Hawaii’s dark sky. You can be on top of the world…or so it feels.  The street lamps in Kona glow a deep orange hue so that it doesn’t negatively effect the research at the observatory, but it will take away the color of your car, so beware…a red car will suddenly look gray and you’ll find yourself trying to get into someone else’s car–I say this with experience. What a weird place to be, in the middle of the Pacific with water on every side, a volcano beneath your feet, and so many stars lighting the night sky.

    Life is still life here. I eat things that I shouldn’t, get worried, get irritable, and continue the cycle. My kids get bored and whine that there is nothing to do, and although the weather is very consistent, we found ourselves hunkering down for possibly two hurricanes in a row last week–neither of which hit Kona.

    The most important thing I can say about my life is that I feel completely and utterly grateful for this blog, my training, clients, and my readers because of how far Tessa Van Wade Fitness has come. Yet a few months ago my training was exceeding my capacity for time and I found myself having trouble getting the writing in that I wanted to do. You see it’s so important to me to write and do videos. There’s a need out there…not to inundate you with facts about our diet and exercise, but to give quality help for people who don’t know where to begin, people who can’t afford to begin, and for people like me who just like to be real–we all have to find SOME way to keep ourselves healthy.

    I hope that I have been able to be a voice for Balance in your lives. I hope that I have encouraged people to drop the unrealistic ideals that we have in our culture, and believe that we can be extraordinary without a six pack or perfectly sculpted calves. I do not find always eating perfect enjoyable, nor do I think we have to.

    So because I was finding no time to write and do videos, I was growing frustrated! That’s when we decided to make a change. I had been contacted by someone to manage my Youtube Channel and a manager for the website. This means I get to write and make all my content, it just gets edited and processed by—-NOT ME!

    This allows me to train people AND work on my dream.

    I want to continue to feed the world with HEALTHY and BALANCED information, I want to work one on one with people and see them reach their goals, and then last but not least, I want to build GET FIT KONA.

    My dream is to create a Health and Fitness Resort here on the Big Island. There, I would be able to give families who need to find Balance and health to change their lives who can’t afford it, a chance for a dream vacation and the ability to see change at no cost. This is an absolute dream and little by little we are seeing it get closer and closer.

    And I’m happy to have started Get Fit Kona in Hawaii. It will always be the starting place for a dream that I never thought possible.

    The other night as we looked at the stars, I thought about what a Big World this is and how big God is. Our dreams are just a small piece of a plan to the creator of the Milky Way. The stars will always be crazy amazing to me. The smell of the flowers will always be intoxicating. The fact that I have gotten used to cockroaches, geckos, and centipedes is shocking. The Aloha Spirit rising with the intensity of the waves is truly amazing. And God created all of these things.

    I’ve seen dreams come true for people who just took the motion to go after them. All it takes is to be fearless. Who are we to hold back any part of ourselves? What happens when we let go of control?

    So as I go forward, I want to share Kona with you. I want to share Fitness with you. I want to share Balance with you. I want to share with you my struggles to maintain health in this society. I want to share with you stories about the people around me that are doing their best to find happiness and contentment with who they are. This is what Tessa Van Wade Fitness is all about.magics82014 magics82014-2









    So welcome to a new season of Tessa Van Wade Fitness. Please write me and let me know how you would like to be a part of it!

    Aloha! A Hui Hou.




    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.


    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.


    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.


    Jump Squats

    Tuck Jumps

    Jumping Jacks


    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%!




    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.












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

    Circuit #1 Continue reading “Best Shoulder Workout” »

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