JANUARY 2013

  • A BEGINNING WORKOUT PLAN: IF YOU DON’T KNOW WHERE TO BEGIN.

    AUTHOR: // CATEGORY: fitness and health, Uncategorized

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    A couple of weeks ago, I was contacted by Lynnette. She and I wrote a couple of things back and forth, but it wasn’t until I woke up at 6:00 this morning thinking about her, that I knew how to respond. So, I wrote her and told her that she was on my mind and that I was going to work with her, but first I needed her to share her heart and her goals with me. This is the only way that I can truly assess where someone is mentally, emotionally, and physically. So, she wrote this back to me.

    Lynnette: “Well I started out this month at a whopping 219, and this morning finds me at a still whopping 212. -7lbs is the product of me running 3x a week and limiting myself to about 1200 calories a day. (Myfitnesspal has been handy, and I recently discovered Runtastic , which syncs with Mfp)
    But it’s not enough…
    I feel like in some ways I’ve fallen down the rabbit hole and I’m only just now starting to take in my surroundings. I have to change the way I think about EVERYTHING; about myself , my body, food, and what I think “healthy” is. And it’s scary. 
    I had a bit of an emotional break down last week on the track. Bless his heart, Rick was trying his best to coach me on, but he was no match for the negative talk going on in my head. About 1/4 mile in, the track started swimming before my eyes and I was biting my lip to see clearly. 
    I hated it. I hated him. I hated myself. And I hated myself more for being weak.  Continue reading

  • THE LSP METHOD – LISTING, SHOPPING, PREPARING FOR AN EASY WEEK

    AUTHOR: // CATEGORY: fitness and health

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    I’ve always said that preparing is key. I remember when I used to skip a meal by accident because I had nothing with me, or a snack, and by the time I was around food, all of my armor had disintegrated to ash and I just needed food in my mouth. Not only should we eat 5-6 meals a day, every 2-3 hours, to keep our metabolism on fire, but we need to do so to control our cravings. You need to know what you can count on. You need to know what’s in store for you.

    I’m sure that we can all find an excuse not to do what I’m going to ask you to do in this post, but my excuse used to simply be that I didn’t want to. I had other things to do and I felt lazy when it came to making food. So what I ended up doing all week was just torturing myself with quick and tasteless food so that by the end of the week I couldn’t even look at the food that I was eating.

    So something happened a while ago. I found a couple of great recipes and I started spending every Sunday preparing them. Suddenly my life took on an entirely different feeling. I NEVER thought I could look forward to cooking in the kitchen on Sundays! NEVER. Can I say that again? Never.

    Yet, here I am trying to convince you that it will be the best thing you will ever do for your taste buds and for your diet. In fact, I’ve been getting a lot of newcomers asking me how to even begin. Well, stop here. Here’s how you need to begin. Continue reading

  • OFTEN ASKED QUESTIONS: PLATEAU, WEIGHT LOSS, SCALE, MUSCLE VS. FAT

    AUTHOR: // CATEGORY: fitness and health

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    10 Years ago, if you had told me that I was going to be where I am today, I would have laughed in your face. A voice for health and fitness…it’s absolutely ludicrous. Alas here I am and I’ve never been more passionate about anything other than my Novels. Fiction and nonfiction, writing and training; it seems, this is where my life has taken me and I am so grateful for it. Life has been busy due to the many things I have my hands in, but I’ve never grown more than this last year.

    We’re at the beginning of the year and so many people are deciding that this is their year. This is the year that they will commit to becoming and looking like the very person they want to be. My only hope is that instead of puttering out in a few months, in whatever way possible, that I can help you keep that train going. Continue reading

  • SIX PACK ABS AND LESS CARDIO

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    For whatever reason, I decided to challenge myself to more cardio in October. I started running, and spending more time on the Stair master. Okay, we all know how I am by now. When I go after something…I go after it. So, I still did my circuit training with weights at least three times a week, but then on top of that I added several bouts of 20-40 minutes of steady state cardio. Did it help?Here’s what I found… Continue reading

  • THE WEDDING DIET OR THAT SPECIAL EVENT

    AUTHOR: // CATEGORY: fitness and health

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    Okay, I have had so many people ask me about losing weight before a big event.

    THIS TAKES HARD WORK AND DEVOTION! But if you have a wedding, a reunion, or some special event that is not allowing you a lot of leeway in time, then do this. *Warning, if you do this…you must remember that quick fixes like this often lead to overeating and gaining back the weight! Be mindful of this and that doesn’t HAVE TO happen to you! Here are a couple of things to remember:

    #1. You have to figure out your calories. Find a calorie calculator and set your calories in place. http://www.calculator.net/calorie-calculator.html

    #2. Your diet needs to be right on. Working out is going to be secondary to a CLEAN DIET. Abs begin and end in the kitchen!!!

    #3. Be consistent with working out. Sit down and create a schedule.

    #4. Up your protein intake. Drop your carbohydrate intake. This actually happens naturally when you start eating clean.

    #5. You must get used to measuring food servings!!

    #6. You may do one cheat meal…but you must be warned that depending on the amount of time you have, this may not be a smart idea. This could set you back for a few days.

    Okay now that you know a few of those things…here we go.

    Here is a diet that you will be eating 5-6 meals a day: Continue reading

  • ARE YOU CEREAL?

    AUTHOR: // CATEGORY: fitness and health

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    Okay as the new year has come and gone, we have worked on setting goals, and then clearing out our cupboards. Now I’m going to hit everyone where I think it might hurt. Remember, I may be moving at a gradual pace…I haven’t given you an intense workout plan or an intense eating plan…because I want you to last longer than 6 weeks. If you go for another plan that’s intense and crazy…come on over when you get burnt out and feel free to start at the “Slow and Steady” forum. My life is forever changed because of small things adding up to the end result. I want this for you. We could change your life in a year. One Year. But you have to trust me. Six week weight loss plans (unless you already live a healthy lifestyle and eat well and workout) should be thrown in the trash. They’re only going to lead you to failure and cause another blip of distrust between you and your discipline. Ahhh, let’s not allow ourselves more sadness. Let’s start out with goals, and then look through your cupboards and throw things out that you know are not okay!

    Well, cereal…it seems to be a staple for nearly everyone in this world. How many people have cereal at 3:00PM or for a midnight snack? Most people think, well it’s not highly caloric. No, you’re right…if you are eating the right amount. Serving size is hugely important when it comes to cereal, but most important are the sugars and carbohydrates that lay in a bowl in front of your face. So as you are cleaning out your cupboards, toss the cereal. Don’t hold on to it…because you might just be tempted when hunger strikes.

    I was eating way too much of cereal…even the “healthy kind”. Regardless of how “healthy” it seems to be, if you are not making it from scratch then you are not getting the best for your body. Here are some reasons to stay away from cereal: Continue reading

  • WHERE DO I FIT IN?

    AUTHOR: // CATEGORY: fitness and health

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    This last week I lost sight of something a little. This actually, many times, happens after a photo shoot. Somehow the way I feel never matches up with how I look. We all know that we are our own worst critic and this definitely applies to me. I can rip myself apart faster than anyone else. The only difference now as apposed to high school, is that I have the maturity now to see all sides of the spectrum and calm myself from the sweaty panic. The only difference now, is that thinking I look bigger than what I actually am isn’t of as much importance. The desire to be skinny used to be everything…now….uhhh…not so much.

    Yet what I found this last week, is that although I am smarter and wiser, I still am a bit disillusioned. I’ve been brainstorming how I might need to change things up with Tessa Van Wade Fitness or what I might need to do to continue to be able to make a difference within this epidemic of weight struggles. So every concept and scenario went through my head, but as it did, without knowing it, I fell a little bit into Alice’s well. (You know, Alice In Wonderland, where nothing is reality.) I started asking myself if I have to push my body one step further to inspire. Have I done enough with my own body to motivate people to get excited for change? I began to let myself get down. Continue reading

  • MY LETTER TO YOU

    AUTHOR: // CATEGORY: fitness and health

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    Oh 2013…will it be sugar free?

    So for all of you that have been following my sugar free days, and for all of you that joined me in the No Sugar Till Christmas Challenge, here is what happened at Christmas.

    I didn’t drop off the sugar free grid on Christmas Eve at 4:00 when the challenge ended. I had no cravings, therefore, I just held tight. On Christmas morning, my family had planned Mimosas. My brother-in-law Michael found this really great Asti Champagne/bubbly wine. For the first time in over 75 days I decided that I wanted a Mimosa. It was the best Mimosa I had ever tasted. Unfortunately, I had to quit pretty fast because I quickly felt the effects of the alcohol.

    Did you know that when you step away from sugar for a while, that the effects of a large amount of sugar on you is close to the feeling of being drunk? Yep. So if someone never drinks alcohol, and never has sugar (orange juice for the mimosas), you can imagine how quickly it can hit them. I ate a normal healthy breakfast with my mimosas and then ate healthy for the rest of the day. After dinner, (a healthy dinner) I  still wasn’t having cravings, yet I wanted to try having some M&M’s. I ate some M&M’s and some chips while we watched a movie, yet the entire time I had the feeling that I wasn’t hungry. I’ve become so used to not eating for fun, that it almost didn’t make sense mentally or physically while I was doing it. So, I must be honest and say that I didn’t enjoy it all that much. It actually felt as though I was forcing myself to eat something just because I was hoping for the fun to be attached.

    I guess I should gratefully say that for the first time in my life, I have definitely disconnected myself with the idea that junk food=fun, junk food=celebration, junk food=joy. This is a milestone in my life. I am officially not addicted to food anymore. I enjoyed myself so much during this trip to Oregon with the family and not once while I was not touching sugar, did I feel as though I was missing out on something. Honestly, I can’t believe I’m able to say this. I’m a bit baffled by it. Continue reading

  • MINUTE BY MINUTE

    AUTHOR: // CATEGORY: fitness and health

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    Happy New Year! I’m just going to get straight into it because let’s not waste any time this year. I have a feeling it’s going to be one of the best ones yet.

    Lexi, from the Tessa Van Wade Fitness Page, asked me a question and I thought I would start out the new year with this.

    “So with the new year approaching, people often make unrealistic, ridiculous weight loss goals. They’re all gung ho until about three weeks later when they get sick, the kid is sick, work gets crazy, pulled a muscle or some other excuse to “take a break” which ultimately results in the demise of their resolution. That is, until bikini season approaches. My resolution this year is to make some small changes that will lead to a healthier lifestyle that is still easy and realistic to maintain. Habits that are actually hard to break. That’s where you come in. Any suggestions?” Continue reading