Shape Up with Tara

I hope you realize
that every day
is a fresh start for you.
That every sunrise
is a new chapter in your life
waiting to be written.
[Juansen Dizon]
📸

✨ NEW✨ Glute Workout Video

This workout was a doozy! I incorporated TWO new pieces of equipment -- one that was new to me and the other that was new to me AND the gym.

Don't be afraid to try new exercises. You may find that you LOVE it and it really works for you. ☺️
For example, I realllllly love the Nautilus Glute Drive machine that my gym just got buttttt I'm not a fan of the vertical leg press. Oh well!

Try this whole workout OR just pick a few exercises. Let me know how you do in the comments. 💪

NPC Bikini Glute Workout Here's a great glute workout for you! A little bit of background on my style of training: I aim to hit glutes three times per week. Sometimes I go heavy, som...

⭐️
This is a long post but I think it’s an interesting read, so hang in there.
I usually don’t post stuff like this but I thought it might help some people in their journey so here it goes. There are going to be multiple transformations in your lifetime. Some will take years, others will take a few months, or even days. Some will be physical while other will be mental. Some will be easy and others will be difficult. And some will be more drastic or more subtle.
1️⃣ First picture comparison: Here’s your typical transformation post. The left was in 2015 during my previous competition prep and the right is this year during my most recent prep. What’s interesting is that between those two photos I was training inconsistently (if at all) because I was going through some major growth in my personal life. However, I’m ridiculously happy with the growth and change I was able to make in my physique and mindset. 😄
2️⃣ Second picture comparison: As I’ve alluded to in some previous posts, I got superrrrr sick in June 2018 and it lasted until about Jan/Feb 2019 before I started being able to slowly become “normal” again. During that time, it was a good day if I could get in 500-600 calories. Initially, I dropped 10 lbs in a month and about 12 lbs overall. Needless to say, I lost the majority of my muscle. (See the left pic from Dec 26, 2018)
I slowly started hitting the gym and trying to increase my calories in January. There were definitely good days and bad days, but I stuck with it. My goal was to get back on stage in the spring — I honestly looked at it as an opportunity to start with a clean slate and put my training & nutrition knowledge to use.
The first step was getting my nutrition in check, so using a holistic approach with the help of Dr. Alvin Green and Performance Driven Therapy & Chiropractic I kept my diet simple and made sure I was getting well rounded vitamins and minerals PLUS getting regular chiropractic adjustments and therapy. No crazy supplements, no fat burners, no nothing — just whole & clean foods.
The next step was to find a gym that was motivating to me. After researching a bit I found Kissimmee Muscle Gym. They have everything I need and more, plus the owners, and members are incredibly hardworking. It’s one of those gyms where you can do your style of training for your individual goals, whatever that may be, and no one bats an eye or makes you feel awkward.
Reflecting on this transformation, I can solidly say that the biggest factor was (and will always be) CONSISTENCY. I was in the gym 5-6x/week following the workouts I designed for myself and eating nothing but was on the plans I made for myself. It was fun and I loved feeling my body become stronger and healthier each day. Even though I had some flare ups along the way, I didn’t give up and say “woe is me.” I listened to my body and learned when and how to push myself.
And here’s the kicker — I’m the same weight in both of these photos. 😉
Here’s to YOUR journey. Keep fighting. 🥂

🎶 Gym tunes ..
What earbuds/headphones do you prefer in the gym?
I used to wear those giant headphone and a baseball cap, but tbh, that was to keep people from taking to me. Lol 🙅🏻‍♀️
Now I use Jaybird wireless earbuds and I can’t say enough good things about them! (Not an ad, I just seriously love them.) 😄 I used to have a different brand of wireless but they always fell out and I could hear them juggling in my ears. 😖 Fortunately, these ones are SO much better —- and I got them on clearance at Target for, like, 75% off. What girl doesn’t love a sale?!

💪🏻 Go-To Exercises??? 🤔..
When you first start adopting a workout routine into your lifestyle I think it’s really important to stick to the basics. BUT on the same token it’s also important to try different variations of those exercises. You may find that your muscles respond better to a certain foot or hand placement, or using dumbbells instead of a barbell.
Once you’ve spent time figuring out what works (and this could change in the future!) you’ll be able to better aim your workouts in the direction of your goals.
So don’t be afraid to try new or different things AND don’t be afraid to stick to exercises that work well for YOU. Find your “go-tos” and do it up! ☺️

👋🏻 oh, hey there, b***y pump 🍑 👀 ...
🔺WARM UP: 10 min arc trainer
hip thrusts (no weight) 3 x 30 .
🔸 banded walking side squats 4 x 12es
SS
bb banded hip thrust 4 x 12 .
🔸bb box squats 4 x 8-10 .
🔸weighted walking lunges 3 x 30 steps
SS
banded kickbacks 3 x 15 **pause at the top and squeeze! .
🔸hip thrusts (ham curl or db) 3 x 30 .
🔻COOL DOWN: 10 min incl treadmill walking..
Let me know how it goes! 💪🏻
@ Orlando, Florida

Back & Biceps workout coming at you! 🙌🏻

seated close grip cable row w/ 3 sec squeeze 4 x 15
SUPERSET
wide grip lat pull down 4 x 12-15

assisted pull-up machine 3 x 5 wide grip/5 chin up/5 pull up
*5 of each counts as 1 set

hyperextensions 4 x 15

TRX rows 4 x 10, 10, 10, 8
*use smith machine as substitute for TRX

straight bar cable curl 5 x 15
SUPERSET
standing db hammer curl 5 x 12-15, last set drop the weight for 25 reps

Hey hey hey happy Fridayyy!!! ☺️
How’s your first week into 2019 going? No matter what your goals are remember to take it one day at a time.
Work on consistency over perfection. As long as you’re putting in the effort, your goal will come along. And if you have an “off” day, who cares?! Just pick yourself up and keep moving.
You’ve got this!!

Happy Wednesday, Everyone! 🐪

A little upper body workout coming at you!

💪🏻 Chest/Shoulders/Triceps 💪🏻

Chest press machine 3 x 15

One arm chest press machine 3 x 10es

DB chest press 4 x 15, 12, 10, 8
SS
Bench Tricep dips 4 x 15

Incline DB chest press 4 x 15, 15, 12, 10
SS
Rope Tricep press down 4 x 15, 12, 15, 15

Military press 4 x 20, 15, 12, 10
SS
DB side raise 4 x 15

Close grip cable upright row 4 x 15