FITNESS AND HEALTH

  • I’M BACK AT IT.

    AUTHOR: // CATEGORY: fitness and health

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  • YOU ARE WORTH IT!!!

    AUTHOR: // CATEGORY: fitness and health

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    I got an interesting text from one of my clients the other day and it was such a great reminder of why we need to remember that working out is important for so many more reasons than how we look. We get caught up in our bodies and yes, I know I was right there, but I can’t express enough that it has taken on more than that for me and I hope that I do my best to help you all feel the same way.

    Confidence is HUGE. It changes the way you walk, the way you talk to others, and it changes the way you see the world.

    This client texted me and said that she was walking with her twin sister. They had compared their heart rates. My clients was at 98 to 99. Her twin sisters heart rate, walking at the same pace for the same amount of time, was at 150 to 160.
    Continue reading

  • THE MOST COMMON REASON PEOPLE WHO WORK OUT AREN’T LOSING WEIGHT

    AUTHOR: // CATEGORY: fitness and health

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    After working with many frustrated clients, I believe there is a very common reason that people who seem to be doing everything perfect are not getting the results that they want. When you think about burning calories you think of your work outs. You try and calculate how many calories you burn during a workout all the time. But have you ever calculated how many calories you burn at your job?

    Most likely not. This isn’t necessarily a problem for people with fast metabolisms, but with medium to low metabolisms this very well could be a problem. Continue reading

  • AB AND BOOTY VIDEOS FOR NEW YEAR

    AUTHOR: // CATEGORY: fitness and health

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    For those of you who want to kick off the new year by getting in shape, check out these videos.  I created them for you to be able to do in the comfort of your home (no need to sign up for a gym membership…yet).  Remember, the path to getting healthy can be simple.  Start by cutting out something unhealthy from your diet and do something active everyday.

    Try these, and if you like them, there are plenty more videos on my youtube channel…just click here to be directed to it.

     

    XO, Tessa

  • 5 HEALTHY TIPS FOR HALLOWEEN

    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.

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    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

  • MY CALORIES ARE LOW AND I’M STILL NOT LOSING WEIGHT

    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.

    XO,
    Tessa

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  • LOVE THE BODY YOU HAVE

    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

  • RAISING CONFIDENT DAUGHTERS

    AUTHOR: // CATEGORY: fitness and health

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    When my girls were babies I found that if I turned on the song ‘To Sir, With Love” when they were crying and I started to sway back and forth, it would immediately relax them. They would simply lay there and stare at me. It was funny that it was just that song. I would put it on repeat and just enjoy the fact that they liked this song as much as I did. I mean, come on, Lulu, Sidney Portier…my dog’s name is Mr. Tibbs…if you get this connection than I have all the faith in you that you appreciate this song as much as I do. If you don’t? To Sir With Love…or Lillies Of The Field…Go. Watch. Them.

    Since I was a little girl I’ve always had a sensitive, but gentle personality. I was always terribly shy and insecure which made me a prime target for a bit of harassment in school. Don’t worry…this is not a lament…As I’ve gotten older, the sensitivity has luckily been shaped by maturity.  My shyness has somewhat dissolved.

    I love my girls. I love them more than life itself. And sometimes I see parts of me in them as they get older. All I can hope is that I am capable of teaching them how to be good human beings and that they are capable of learning to be good human beings.
    And I’m doing my best to give them confidence.

    Yet I’ve realized…It’s not going to be in any compliment or instruction that I give them, rather it’s going to come from my example…my attitude…my words about myself.

    My mother spoke poorly of herself and her body as I grew up. Continue reading

  • 7 REASONS YOU MAY NOT BE LOSING WEIGHT

    AUTHOR: // CATEGORY: Attacking Trouble Spots, Exercising, Family History, fitness and health, Weight Loss

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    There are so many reasons why people don’t lose weight. So I am going to try and set up a list that is plain and simple for all of you that wonder. I’ve had some clients that have struggled for years, but once we finally find the culprit, they start shedding the body fat. Here’s the truth…it is never the same for each person.

    First off, the way to figure out which one (or more) on the list is specific to you, you need to give yourself two to four weeks to try ONE thing. Never try more than one at the same time.  If you have no results after trying something for up to four weeks, move on to the next possibility.

    Here are the reasons you may not be losing weight:

    1. Food. 95% of the time, my clients are not seeing results because they have not cleaned up their diet. And the honest truth is that when it gets down to it, I have noticed many people don’t even understand what they are doing wrong. I will write another post about the many things that people think are good for you, but actually aren’t.

    But here is a small idea about it…

    I hear this all the time,”I am eating great, why am I not losing weight?”

    After they tell me a couple of things, I send them to myfitnesspal.com or another app of their choice, and make sure they chart their diet for a little while. This opens up sooooo many truths!

    So start charting!!! Continue reading

  • WARRIOR

    AUTHOR: // CATEGORY: Confidence, Emotional Eating, Family History, Finding our voice, fitness and health, Kids and Body Image, Motivation, The Mental Games

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    I truly thought I was unteachable–that I would never reach a point of happiness with my body. There were just too many dark and twisted thoughts in my brain, too much sadness when I looked in the mirror, and so much obsession of what entered my mouth. I inhaled and exhaled bitterness over how much I had to work to lose a pound or how it came so easily to someone else. I was unteachable, unchangeable, stuck, immoveable, and in other words, a lost cause.

    I remember praying one day. “God, if you could just change this one part of my life, I would be so grateful. Yet, I don’t believe. I don’t believe that it can be changed. I feel as though this is just my burden. It feels impossible.”

    With every part of my soul…

    The soul of the girl that would cry in the mirror…

    The soul of the girl that would pinch the fat on the back of her arm…

    The soul of the girl that got angry at her big thighs…

    The soul of the little girl that was called fatso by her grandmother and by friends on the playground…

    I wanted to find peace…no matter what it looked like.

     

    And strangely even with all of the disbelief, changes started happening, but it wasn’t without hard work. I suppose what God gave me instead of just taking it away, was the ability to fight back. I became a warrior in my own skin. This girl who felt so weak, started to drag swords along with her into the fight, even though she felt tired and inadequate. Somehow by dragging my weapons even though I had no idea how to use them, the stance, the technique, all started to come to me. Call it maturity. Call it wisdom.

    Call it mostly…

    A girl who was simply fed up. Who had despised her body enough and spent too many years unable to help others because she was trapped in a box, full of herself with no ability to see the needs of anyone else.

     

    We all feel ready to give up at some point. We all feel ready to throw up our hands at some point.

     

    It’s not everyday that we feel ready to fight. I grabbed hold of what started to work. I started to feel the change…started to feel the confidence…started to feel the heaviness stripped from my back…somedays it would be tougher than others…somedays I would take steps back…many days I would feel like quitting…but in the end I knew…

    There was too much to do to be defined by an appearance. There were too many people to love to keep focusing on myself and the shallowness of what I was on the outside.

    There were five main ways I started to battle the brokenness…

    *** My eyes were opened to the waste of seconds, minutes, hours, days, weeks, months, and years that I was spending on ME. Even though they were self deprecating, they were still taking my focus off of my worth and onto my crap. I couldn’t do anything but feel sorry for myself in those moments and it was a waste of who I was.

    *** My eyes were opened to health. My strength was a blessing and not a curse. I had the opportunity to push my body, mind, and soul beyond the box I had painted around me with a hate covered brush. What I put into my body gave me the energy to help others. A bad mood could be as simple as too much sugar and the way my body feels from that…so when I filled it with food that produced energy then I had more ability to give back.

    *** My eyes were opened to society’s woman that was making me feel inadequate. My body wanted to be strong and not skinny. I took my eyes off of ideals and focused on an ideal for my body. Skinny wasn’t important when I was working out, but neither was a six pack. If I could keep my body moving and feeling healthy, that was important.

    *** My eyes were opened to the obsession of my society–the perfect jeans, the perfect clothes, the tall and slim silhouette, the long straight hair, the skinny thighs, the gap between the thighs, or on the other side, the muscles rippling, the perfectly lean six pack. Either way, our society is obsessed with the look. I had to remind my thoughts of what really mattered. What mattered was my heart. What mattered was that I was taking care of myself. What mattered were others. I started wearing sun dresses and staying away from jeans…my thighs were better that way.

    *** I thought of my two little girls and what I wanted them to see as I raised them. I wanted them to see a woman with enough time to love on everyone because she wasn’t so obsessed with herself. I wanted them to see a woman who praises the body for what it can do rather than berates it for what it can’t do. I wanted them to see the beauty that is in this world not the beauty of a face.

     

    You are not impossible. You have more to give to the world than just a heap of bad thoughts and self pity. You have enough strength it just has to be dug out from under the crap people have shoveled onto you.

    Worth is yours upon birth, not upon perfection. Take it, find it, uncover it, or discover it.

    Nothing is impossible.

    XO,

    Tessa

     

  • MOVING ON, MOVING UP!

    AUTHOR: // CATEGORY: Beauty...is 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. 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.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.

    XO,

    Tessa

  • BACK TO THE BASICS: EATING CHEAT SHEET

    AUTHOR: // CATEGORY: Emotional Eating, Healthy Eating Cheat Sheet, The importance of diet

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    There are always a thousand things to write about because with our bodies being as amazing as they are and our society being as complicated as it is, there is a never ending cycle of questions and answers. Also if your life doesn’t revolve around this subject (which is a beautiful thing…even trainers and fitness people need to surround themselves with things over than body and fitness all the time!) then you may find that it’s hard to remember everything. I am constantly having to remind myself of certain things…and when things start looking too difficult, I never fail to go back to the basics.

    If you feel a little overwhelmed by this whole process, I’ve come up with a quick cheat sheet to help remind you of what you might be missing or what you are doing well… Continue reading

  • 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

    AUTHOR: // CATEGORY: fitness and health

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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
  • CINDY CRAWFORD AND SAGGY SKIN

    AUTHOR: // CATEGORY: fitness and health, Uncategorized

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    Before Christmas, I leave you with some good advice that may lead you into the new year with a certain idea for a New Years Resolution. This advice comes from Cindy Crawford. I read her interview in SHAPE magazine the other day.

    The best thing that she said that I wanted to write about was this… Continue reading

  • OVERALL BODY WORKOUT: 1000 CALORIE BURN #2

    AUTHOR: // CATEGORY: fitness and health, Uncategorized

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    This is my workout I did on Tuesday. It’s a good one. Keep it simple, but effective. This Saturday I hit 70 days sugar free and I feel great. If you haven’t joined, there is still time. Take from now until Christmas Eve at 4:00PM to drop sugar. Come on! It’s just a little over a week. You can do it!! But first, start with this intense workout!

    First Set

    Jump Rope X 200

    Squat X 20   (With preferred weights, I use two 25 lb. weights)

    Jump Rope X 200 Continue reading

  • THE HOLIDAY PANTS

    AUTHOR: // CATEGORY: fitness and health

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    One year, my Dad decided that the three of us (my two brothers and I) were growing up too fast and he felt like we hadn’t done enough vacations. So, my parents quickly planned three vacations. First one…a trip to Hawaii. The next was a trip to Tennessee to visit my Aunt Bess who was in her late nineties at the time. She still lived in a beautiful, white pillared home that had been used in the Civil War as a makeshift military hospital (there was still a place on the wall, if I can remember correctly, that had a bullet hole). I’ve never had such amazing chicken fried steak, biscuits, and mashed potatoes…for lunch. Not to mention that it was the middle of August and the humidity was so dense that I had trouble breathing in the air.

    Then the last trip they planned was a weekend cruise to Mexico.

    I was reminded of something that has always stuck with me about this weekend trip to Mexico. In preparing for this getaway some lady told me about the cruise she went on with her husband. She said that her and her husband brought clothes up to four sizes too big depending on the amount of time the cruise lasted. Their reason for this was simple…All included food, big buffets, and as much alcohol as they could drink, all in one place. So in other words, they knew that there would be so much food surrounding them that they would have no willpower and expected to come back ten to twenty pounds heavier than when they left. Continue reading

  • 1000 CALORIE WORKOUT

    AUTHOR: // CATEGORY: fitness and health, Uncategorized

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    Here is the workout that I will do today. I’ll try and explain everything the best I can and if you don’t have something that I suggest then just substitute what you can.

    First Set

    20 X Frog Jumps  (These have become my new favorite warmup exercise) Drop into a deep squat–that looks more like a frog with your knees at your shoulders–and pop up raising your hands above your head. Continue reading