TRAINER/ FITNESS EXPERT

IT TAKES JUST ONE MOMENT


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

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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.

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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.

  • THE REBIRTH

    AUTHOR: // CATEGORY: Rebirth Tessa

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    Aloha All!

    First off, I want to relish in the fact that I am at home, sitting on my bed, and enjoying a couple of days where I do NOTHING. Life has been so fast paced–which will start again tomorrow–but today I am reborn, as I sit in my white, turqiouse, and gray room, enjoying the warmth of my feet (airplanes always make my feet cold) and the snuggle of a one hundred and sixty-five pound lazy dog.

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    I am so excited today…many things are changing…and it’s opened up a new door for me. New doors that I never even thought about. Isn’t it funny how life works? Whenever you think that your motivation is lost, if you are open, something comes in to usher you forward into a new world of passion.

    There have been a few reasons why I’ve been light on the blog posts and videos… Continue reading

  • GETTING A BUBBLY BOOTY #2

    AUTHOR: // CATEGORY: Squats

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    Oh lawdy, lawdy, my original post about getting a bubbly booty definitely reminded me that I AM NOT the only one that desires a little more on the backside. I mean come on…it’s one thing to be skinny…it’s another thing to have curves where you need them.

    Putting all vanity reasons aside–which I do not discount–having a strong and muscular butt means so much more to me than I ever thought it would. I used to walk up the stairs and try to connect to my butt. I couldn’t. I used to try and simply squeeze my butt and I couldn’t. This just shows me how disconnected I was from one of the MOST important muscles in my body.

    Why is this one of the most important muscles in our bodies?

    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

    TVWhscropped3

  • ENCOURAGING LOVED ONES

    AUTHOR: // CATEGORY: Family History

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    Tonight I came home and texted my brother a video of my mom doing a deadlift with 105 lbs. You see, beyond the fact that it is impressive to see any woman in their 60’s lifting that much weight, we as a family are so happy and proud to see my mom enjoying something. For the first time, I have found something that my mom enjoys. LIFTING!

    And to be honest, I didn’t give my mother enough credit–she’s skyrocketed in her weights in a very short amount of time.

    When you love someone and you see the way that their weight, other people’s stares, and their health are such a burden; you hope and pray that something will click to make things easier for them.

    Little by little–and I mean in very small steps–we have changed up the way my mom eats. Five years ago she would eat fast-food for every meal, she would have diet coke all day, and she would sit all day. Her weight was at an all-time high and I was getting so worried. I want her to be here for a long time. Yet I couldn’t talk to her about it without her being sensitive–very sensitive, as most of us are with this subject. There was a plan that I had over and over again that we would just bust a move and get her crazy in shape. I never told her this was my plan but I had it in the back of my mind. So when it never happened, I would get so disappointed.

    Yet now I look back at the last few years and I realize that we HAVE been doing a lot to change up her life…it just didn’t happen in the time that I wanted.

    Here are some things that I realized:
    Continue reading

  • 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

  • SUGAR HIGH AND SUGAR LOWS

    AUTHOR: // CATEGORY: Sugar Free

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    Sugar is my downfall…for sure. If I am going to cheat, it’s going to be with something that is available within the walls of Willy Wonka’s factory. When I first started eating really clean, it used to be that my cheat day was an excuse to have anything and everything I wanted. In high school when I was still new to this eating healthy business, one of my friends, Sara, and I used to pig out on EVERYTHING. Anything you can think of, that’s what we would have. We would make cookies, lemon bars, eat fast food, and all that screamed comfort in a sugar coma sort of way. I would get so full that I was in pain and I would lay on the couch and groan.

    Then, my cheat days started getting a little smarter. Instead of eating a zillion things from my dreams, I would get one or two things and eat them all day long. This worked for a while.

    Yet as my pallet started to change and my stomach shrunk, so did my ability to eat anything and everything that I wanted. Now it was affecting my sleep. I would wake up in the middle of the night with heavy sweats or sick to my stomach. So let’s just say, my body stopped being able to tolerate what it used to.

    Continue reading

  • HOW TO BUILD A BROKEN METABOLISM

    AUTHOR: // CATEGORY: Metabolism

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    Sometimes, by the time people come to me, many of them have already dieted so much that their metabolism is sitting in neutral. You can usually tell because their calories are low yet they are heavier than they would like to be. If you have ever over-trained or over dieted, you might be in this group. This is a little different than just a slow metabolism because of over eating and a sedentary life.

    Unfortunately all of the damage that has been done over the years, does not go away in one week or even one month, but I’ll spend a year or more working with someone.

    This used to be me. I was working out for two hours a day, but eating probably one thousand calories. It didn’t start that way, but every time my body stalled I had to eat less and work harder. I didn’t know all of the tricks to beating a plateau then. All I knew was skinny came at a price.
    My mom talks about the 1980’s and all of the fad diets that popped up. She and many of her friends, I am sure, froze their metabolism without realizing it.

    Here is what I do:

    Continue reading

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