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.
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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.
I can only tell you about cardio as I have witnessed with myself and my clients. There seems to be much confusion about cardio, and honestly, it’s completely understandable. Why? Because everyone reacts so differently to cardio. I’ve spent my life confused by it!
If you had asked me in high school when I was at my heaviest, how much cardio I would need to do to lose weight, I would have told you I would have to run…FOREVER!
Then I was introduced to Circuit Training and the combination of weights with cardio seemed to be the answer to everything. I mean everyone was saying that this would burn body fat like a banshee. Which, is true…to an extent.
With all of these things, I was only able to get to a certain point.
Heres a reminder of my timeline:
1. Dropped weight by cutting portions and lost 20 pounds.
2. Started eating “Healthier” (not clean, but low fat, low calories) and lost more weight.
****At this point I’m smaller but still a high amount of body fat
3. Started doing yoga and Pilates, was able to get a little bit more toned, but not low body fat.
4. Got pregnant, dropped sugar, dropped a bit more body fat.
5. Started Tracey Anderson, got really small, but still felt soft!
6. Started Circuit Training and started to see muscle definition.
****At this point I was still higher in body fat.
This leaves me to where I am at now and what I have found!
For certain people, it doesn’t matter what you do…if you have a high amount of muscle then anything will work! For all of you, just keep doing what you are doing.
If you are like me…
When I lose weight, the first thing that I lose is my muscle! Especially if I lose the weight through cardio or low calories!!! I can build a butt and in one month lose everything I have built if I do too much cardio or eat too little! So I get little, but never lean…
Let me repeat that…
With the timeline I gave you before, I couldn’t cardio my way to lean! I could be smaller, but take off the clothes and WHOA NELLIE–everything is soft! Circuit training made me fit, gave me a bigger amount of muscle, made my endurance fantastic, but I was still holding on to the last bit of body fat.
Yet there was ONE thing that I was never willing to try!
ONE THING that I kept ignoring all these years.
To SLOW it down, separate the cardio from the weights, and really push weight. If felt wrong to lower cardio because of our false illusions of cardio.
Instead of integrating 100 burps, 75 squat jumps, and 200 sprints in each Circuit Training Workout, I tried to stop moving and start focusing. I started doing a five day split with only weights, and three days of cardio (NEVER AT THE SAME TIME AS MY WEIGHT TRAINING).
Suddenly my body fat dropped dramatically.
So here’s the point of this post…
If you are always feeling as though you are working SO hard and nothing is helping you get LEAN like you want to be, then I suggest that you slow it down and lift.
Here’s a trick to know whether you are in the right place to try this…
1. Are you connected to every single muscle? Can you stretch out your arms and feel your triceps behind your arm? Can you squeeze every muscle on your body and feel it contract? If not, you need to slow it down and come back to an understanding of each muscle. Feel it move. Feel it contract. If you can’t feel it when you start lifting slow and steady, just go through the motions and give it a couple of days. The feeling will begin to connect with your brain.
Eventually after slow and steady lifting, you should be connected to every muscle. This gives our movements more focus!!
2. If you have so much cardio in between all of your weight lifting that your ability to lift heavy is dramatically decreased, then you might need to slow it down. We can waste a lot of muscle energy on cardio and never get connected to our muscles.
3. If you have a tendency to lose any definition the smaller you get, then you might need to work on building before you can ever think about more cardio.
4. If you are working out and working out, and eating clean and you still don’t ever drop weight or body fat (in fact, you feel bigger the more you workout) you might want to try and slow it down!
5. Try and follow these suggested guidelines:
***If you have never worked out and need to lose 30+ pounds-add cardio in for 3-5 days a week, 30-45 minutes. Any exercise and eating healthy will help you lose.
***If you are healthy, fit, and you have tried everything, but you can’t lose the last few pounds…and your circuit trainings are mixed with weights and cardio and it’s STILL not working, you may be overdoing the cardio. Slow it down. Do more back to back sets, and extend your energy on higher weights.
***If you seem to be able to change your body into what you desire regardless of what you try, then congratulations, you are blessed!
Overall, people should aim for 2-3 sessions of 30 minute cardio or 2 sessions of HIIT for 10-20 minutes, and 4-5 sessions of strength training for forty-five minutes.
I hope that helps!
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.
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. www.getfitkona.com
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.
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.
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 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.
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%!