What do you need when you are traveling and want to get a workout in for the day?
Towel, spaces, water and the workout of course:
I can help you with the workout part, you have to carve out the time and space. I do my workout earlier, depending on what I'm doing that day? If I'm walking and site seeing then I'm going to do a strength training workout. If I am going to be on the move in a vehicle traveling to another city, then I'll do for that cardio, mostly run. You can see a lot more of the city or town you are in that way and orient yourself. I loving being able to do that. If its hot outside I'll get up earlier to void the excuse of it being to hot outside. Cuba was awesome but the sun was relentless after 8am.
Here's what I did
Warm up with 10 air squats, 10 walkout, 10 cobras and 10 push ups and 1 min plank.
10 plank shoulder taps
10 Single leg romaine deadlift with arm overhead (R &L)
10 BW Spider pushups
12 Arms overhead body weight low squats
12 Face down Cobra Y's or V's (in my case, my shoulders are tight)
10 Single leg Bulgarian Split Squats
30 sec side plank with one leg up
3 sets, then stretch.
I searched for a recipe for these yummy things, since someone had mentioned them and found one listed below and just modified:
Makes 14 servings
Total calories:100 Macros are: Fat 7.5 Carbohydrates 3.7 Protein 2.5
What you need:
4 cup of zucchini (I shredded 2 large zucchini and wrapped them in a kitchen towel and let them sit for awhile-this get the access water out)
1/2 and yellow onion diced
3 large eggs
1/4 c of Sheep feta cheese
1 tsp of Himalayan salt
2 tsp of pepper
1/4 of cup of gluten free flour (but you can use amaranth, almond or coconut. You can add more but I'm in season right now so I'm just looking for more veggies)
2 tsp of dried dill or 2 tbsp of fresh
2 garlic cloves (more the better if you like garlic)
olive oil spray (less calories)
Mix ingredients and use a 1/4 of a cup to scoop. Spray over a non stick pan, if you use an iron skillet you'll want to use more oil. Cook for about 4 minutes each over medium high and flipped. The picture may not be as flattering but they taste delicious. Enjoy!
Modified once up on a chef recipe:
We are so proud of this powerful lady. She is so inspirational, not only to me but to many in the Fuerte community. It was a long 2 yrs but she made it. It was even longer for her since she lost 100 pounds prior to working with me towards a fitness competition.
These are questions I ask all my people after doing a show just to keep their head right (that can be challenging for most women after competition.
Me: What was your background? Started? Family lifestyle?
Tamara: I was fat! I grew up in Iowa in rural farm country. Did some activity, but not a lot. No sports for girls were offered at the small school I went to. Only volleyball. I did paly that sport. I was not active nor atheletic.
In adulthood it was pretty much the same. I had my son and gained weight, then my daughter and gained weight. I probably weighed about 170 after my daughters birth. I just became pretty sendintary and liked to eat. Eventually I weiged at least 245. my family are all active. I was not.
Me: How did you get introduced to fitness as a life style? Making it work with your 9-5pm?
Tamara: I watched my mother deteriorate due to a hip injury. I saw her struggle with recovery due to no muscle and a very sedintary lifestyle. I knew I would end up the same way. It broke my heart to see her unhappy like that. I vowed I would not do that to my children nor myself. So, I decided to fix it. I had tried many different methods...none worked for long. Weight loss and then a gain back. So, I knew I had to do something that I would stick to. I did not tell anyone. I just decided on what I knew I would stick to. I downloaded the app My Fitness Pal. I decided to consume 1200 calories a day. I counted and weighed etc. I began this on April 11, 2013. I lost 20 pounds the first month. Then I decided to add a daily walk. I vowed that I would leave my desk/office by 3 each day to walk for a full hour. No later than 4. I did that exact thing. I walked hard and fast. It was my meditation time. I then kept counting and eating right and walking. By August I had lost 50 pounds. My friend, John Croft, began to coach me in weight training in September and by December I had lost 70 pounds total. He recommended I try boxing for a fun and hard cardio as well as toning. I got a heavy bag and hung it in my garage. I would box at least 3 times a week for 6-9 rounds. Burned me up. By the time a year was done, I had lost 100 pounds. I kept lifting and boxing and lost more sizes. No more weight, really. Just tightened up my body. I went from a very tight size 22 jean in 2014 to a very comfy size 6/4 by the time May of 2014 rolled around. Victory. I have kept it all off since then. My body is comfy where it is and I learned how to eat.
Me: Why did you decide to invest more (time money and energy ) into your fitness?
Tamara: I did not want to end up like my mom. I wanted to live a rich life. Once i lost the weight, I love it even more. I can wear clothes I like...matter of fact, I can wear anything I want now. Bam! And I feel reall;y good. I look better and younger and I am happy with my body.
Me: When did you know you wanted to compete? Why?
Tamara: In the summer of 2015 a friend of mine, Pam, said I should do a competition. I dismissed it. She kept at me. I began to think about it more. My husband had died that March. I had decided at that point to live every moment of life to the very fullest possible. So, I thought...why not? I looked things up. Studied the process and then contacted Adriana in early 2016 and set up a process to start. My hip became the issue in late 2016 which took me off the competition schedule until this year.
Me: What was the hardest thing for you in your prep for the show? What was the most challenges: your food, cardio, the workout the posing, the bikini fitting?
Tamara: I loved the entire process. I would say the hardes thing was the posing. I would love to be able to meet and practice this weekly. I love to lift and the eating was not that bad. It was actually harder to eat more food. Sleeping was kind of tough as well, but I got that tackled and slept when my body told me to. Posing was hard. Mostly because I had no way to be coached regularly.
Me: What would you do different? Will you do another show? What do you want to remind yourself next time?
Tamara: Yes, I will definitely do another show. I will work on the posing. I will find a way to train at that more hands on. I would like to go to a posing clinic. I want to figure out a way to get better and create my own style. I have more time right now and I will find a way to make that a part of my life work.
Me: What were the rewards for you in this feat? How did (if so) effect your confidence? Such as your femininity, internal external beauty, your presence on stage and as you walk into a room/street. How was your physic change?
Tamara: I felt great after the competition in body and mind. I had worked hard for two years to get to this. Derailed by a hip replacement and was determined not to let that stop me. I felt accomplished and I felt pretty in my body as well. The fact that judges came to me and told me I had great stage presence and attitude and that they would like to see me compete again, meant more to me than anything. I was relaxed once I got on stage. I felt good there and was happy to be there. I feel like the stage presence is not something everyone has. I am fortunate to be that so I feel like the rest, posing, legs, glutes etc. can all be worked on and will only be enhanced by my confidence. I have always been a pretty confident person and more so after losing weight and realizing that I am in fact, an attractive woman. After being this vulnerable on stage and working this hard for a body I want, I feel even better about my body and mind.
Me: What was your first treat meal/drink? During your prep did you allow yourself a treat meal during the week?
Tamara: My first meal was at the casino after the evening show. I had crab bisque and a steak as well as a martini. They were good. Not great, but good. It was just good to eat some other kind of food. I did not miss too many things. I allowed myself some cheat/treats once in a while. Not a lot. But when I needed it in my head.
Me: What did you miss most?
Tamara: Nothing in particular. Mostly just the freedom to eat what I wanted.
Me: How will you find a middle ground? Between Competition fitness and lifestyle fitness for you!
Tamara: I intend on working out regularly. I have for the last 5 years. That will not change. I like the lean look and the fact that I have muscle defiinition. I will continue to work toward a better butt and legs and maintain the body I have now. I intend on competing again, so I plan on working out and eating accordingly. I want to refine my food. I do not like to have my food freedom taken away. I do not overeat or binge. I learned to control my portions and food types long ago. So, I plan on working on making food easier and more freedom while still staying in parameters that will be conducive to body work. I will research, I currently am, and work at prep etc. Working out is a given for me for the rest of my life. i like it. I will find other ways to work out as well. I like variety. Butt and Legs!!!
Living the good, fit life in Seattle, WA. Stay tuned for more bilingual fitness tips and nutritious recipes.