No Easy Outs Fitness

🤬 I Call Bullsh*t! 🤬

Here is why I disagree with a common fitness industry trend, "You don't need to do ab workouts" if you just brace your core during regular workouts.

It's bullsh*t because the abdomen is a series of muscles just like the rest of your body. Bracing your core during other exercises is fantastic, but it isn't enough. Building high-quality muscle in all areas is incredibly important, and that requires special attention.

So the simple answer... YES, you absolutely need to do core specific exercises.

Here is where people get confused, though. You need to be aware that you can not lose fat by doing core exercises. Fat loss can not be targeted. When you perform ab exercises, it will make your core muscles bigger and stronger, defining that six-pack. The layer of fat over top of that can only be diminished by a calorie deficit.

Having a strong core is not the same as having a flat stomach. A flat stomach is purely aesthetic, where a strong core can prevent injuries, allow for heavier lifts, allow for better mobility, and so much more.

I'm not suggesting you should only do crunches and sit-ups. There are many quality ab movements, both high intensity and low impact, that are great for all fitness levels. Do your research and find some that work for your case.

Be careful of fitness trends and buzz words. Ask a professional for assistance if you want to create a well-balanced body.

🩷💚🩵FREE MARCH CHALLENGE 🩷💚🩵

Join us now in the free Full Body Challenge this March.

Do these exercises daily, on your own time, at your own pace, either at home or in the gym.

The exercises are mostly body weight and dumbbell oriented to make it simple for you to complete. However, feel free to push yourself with heavier equipment where necessary.

This program is designed to target the areas of the body that most people complain about.

If you do these movements daily and focus on the quality of the movement instead of the speed, I can guarantee results.

There are 31 days in March... let's see what you can achieve this month 💪😎

I will check in with you weekly on my stories to see how you are doing. You are welcome to send me a DM if you have any questions. 😁👍

No luck needed🍀 Go kick some butt!

How cool is this... 1 year ago today I completed my 1st ever 10km run without stopping. Today, I am training for my 1st ever 10km race in July, and what's even better is that I'm running all over the world!

In the last 7 months I have been to 9 countries and have run in every single one of them. My training has been focused in many different areas, but running is always the most consistent because it can be done anywhere.

I loved seeing this memory pop up today. What a cool way to see how far I have come in 1 year. You can see that my original time was just under 1 hour. My goal for the race is to be sub 50mins. Let's see how I go 💪😎

My life at the moment 🌎✈️

For the last 7 months I have been travelling all over the world. The goal has been to experience all that I can. To see, eat, and do as much as possible in each place I visit.

A big part of my life is food and exercise. They are both high value to me and, therefore, are included in my experience.

Many people ask me how I maintain my fitness as I travel and the answer is simple to me.... I make it happen. Not because I HAVE to, but because I ENJOY it.

Muay Thai in Thailand 🇹🇭
Gym in Spain 🇪🇸
Yoga in Mexico 🇲🇽
Running everywhere else 🇦🇪 🇭🇷 🇨🇦 🇺🇸 🇩🇴

I do what I can where I can, and I love it!

Setting goals helps a lot. For instance, this photo is of me finishing my 50-minute run in the Dominican Republic 🏃‍♀️ in prep for my first ever 10km race in July this year (in Australia). I'm super excited, and I have something to work towards.

I don't have to be the best at the sport. Heck, I might even be a beginner. The level doesn't matter. What does matter is that the movement brings me joy, so I end up doing more of it.

🧡A final note to say Thank You for your vote🧡

I sprinted toward the finish line with everything I had, and it was your daily support that got me there. Even though I didn't quite make the podium of the Ms. Health & Fitness competition I am so glad I did it. What an experience! Of course I couldn't have made it as far in the competition without your support.

This post goes out to YOU! Thank you for voting daily. Thank you for sharing my posts and liking my content. Thank you for donating to a worthy cause and boosting up my votes. Thank you for supporting me throughout this experience, and most importantly sharing each win with me. More than anything my goal is to help as many people as possible with their health & fitness goals, and I believe this was a huge help in doing so.

Because of you sharing my posts more people received my tips for free and many of them benefited from it. I consider that a big win!

So thank you for your support! It meant the world to me 😊

🧡Tiara

🧡 Daily Tip for a Daily VOTE🧡 voting ends tomorrow for the Ms. Health & Fitness competition. https://mshealthandfitness.com/2022/tiara-tata 🗳 💪😎

What kind of exercise do you enjoy doing? I'm talking about whatever it is that you don't mind working up a sweat, you don't care what your hair looks like afterwards, that your face is as red as a tomato, and everything is burning but you're still having a great time.

What is it? Is it a group class at your gym? An outdoor bootcamp? An obstacle race like Spartan or Tough Mudder? Is it a solo workout or a group session? Is the music pumping or are you silently focused?

Seriously, what is it? Because that is exactly what you should be doing. Everyone asks me "What is the best workout for me to get results?" The answer is... Whatever you love doing, and do it often.

Move more, have fun with it, do it daily. That is the secret to success in your fitness journey. It's that simple.

So tell me, what is your favorite workout? 👇

Today I simply want to remember those men in my life who fought for my country. My Grandpa, Poppy, and Great-Poppy risked their lives to ensure the safety of their families and their people. I want to say thank you to them and the men and women who continue to protect us today, you are appreciated 🙏

If you are looking for a foundation to donate to veterans the Ms. Health & Fitness competition accepts "Warrior Votes" or paid votes that donate to wounded veterans.

Homes for Wounded Warriors mission is to provide financial assistance and support to our injured United States military veterans by building and remodeling handicap accessible homes. By purchasing votes you are donating to this worthy cause.

https://mshealthandfitness.com/2022/tiara-tata

✈️ Daily Tip for a Daily VOTE✈️ Help me make the top 5 in the Ms. Health & Fitness competition. https://mshealthandfitness.com/2022/tiara-tata 🗳 💪😎

When was your last adventure?

It's time to change things up!

If you're feeling bored or unmotivated you need to find a way to bring some fun back into your routine. Go on an adventure, big or small. All it takes is a change of environment for that motivation to return.

When you notice you're in a rutt do something to make you're movement fun. Go for a run in a new location, try a hike, bike ride, get outside, do a new sport, whatever gets you excited.

Go on an adventure. Just have some fun! If you like it, you'll do it more and the results will pour in.

Please remember to vote!! 💪😎

💖Daily Tip for a Daily VOTE💖 Help me make the top 5 in the Ms. Health & Fitness competition. https://mshealthandfitness.com/2022/tiara-tata 🗳 💪😎

Do you workout at home or in the gym?

There are amazing benefits to both.

At home you have the convenience of saving time, and can possibly spend a little longer training because there is no commute. You also have the advantage of mastering your movements and building a solid foundation for your body by repeating exercises and not moving too quickly by stacking on huge weights. Finally, the solitude of being at home can be very peaceful and allow yourself to connect with your body on a personal and spiritual level with little interruptions.

At the gym you have the ability to step away from your work by changing your environment, this can allow for more focus. You also have the advantage of equipment variety, there are so many options and you can play with your weights which makes it fun. Being at the gym can be a social event. You can surround yourself with like minded people and build great friendships. I've found that having friends at the gym is a great motivator to keep coming back.

I would love to know, which do you prefer? Working out at the gym, at home, or both?

Please remember to vote!! 💪😎

🎉 You helped me make the top 10!! 🎉 THANK YOU!! I still need you to vote https://mshealthandfitness.com/2022/tiara-tata 🗳 let's get me through to top 5! 💪😎

Tip of the day: remember to play.
I talk a lot about goals because I am a big believer in intentional movement (not just physical movemet). But goals don't have to be hard and fast, the can absolutely be fun.

Currently I have a goal for running a 5km at 22mins. That's a hard and fast goal. However, if I'm not competing for something I still have goals they are just a bit more loose. For instance, maybe I just want to challenge myself to X amount of unassisted chin ups. Or see how fast I can complete a specific hit workout using certain weights. Or maybe in just want to master a new combo in kickboxing.

The point is, I still have a goal and I'm still working toward something but I don't have to be hard on myself if I have a set back or miss a workout. It keeps me accountable while still having fun.

Your turn! The next time you do a workout choose a mini challenge for yourself and record your result. Repeate this challenge weekly and measure your progress. Give yourself an end date to achieve you goal.

I would love to know... what will your mini challenge be? Remember it's a fun little goal ✨️

Please remember to vote!! 💪😎

🏆Daily Tip For A Daily Vote🏆

Thank you to all of you for helping me get to the next round of the Ms. Health & Fitness competition. This round is only 6 days long so I'm going to need your continued support.. please keep voting! https://mshealthandfitness.com/2022/tiara-tata

When you have a goal and it truly means something to you, you will do whatever it takes to achieve it.

Even if that means 5am practice in 3 inches of mud wearing white shoes. You do whatever it takes.

It might mean your sore, bruised, tired, or hungry. It might mean that you fall down a few times. It might mean you don't want to, but you do it anyway because the goal is bigger than your excuses.

I love having a goal. It gives me drive. It gives me a reason to push when my muscles are burning and my mind wants to quit.

I would love to know... what is the thing that keeps you going?

What is your goal? 👇

Remember to go vote 🗳 only a few days left for me to make top 10!

💡Daily Tip For A Daily Vote💡

Thank you to all of you for helping me get to the next round of the Ms. Health & Fitness competition. This round is only 6 days long so I'm going to need your continued support.. please keep voting! https://mshealthandfitness.com/2022/tiara-tata

I had an interesting chat with a client the other day. We were mid set and she told me her back was starting to feel like it was twinging and she wasn't feeling the right muscles do the work. I told her to stop and we would lower the weight.

Her initial reaction, as are many of ours, was "No, I'll just push through & finish the exercise". I asked her why that was important to her and her response was "I don't want to be weak".

We are ALL guilty of this. Here is the thing, dropping the weight to avoid injury and perform a higher quality movement is not weak. Quite the opposite actually. It's the smartest and strongest move you can make.

Heavy, fast, more reps... those don't equate to being "better". I preach form before speed and weight to everyone I work with. Moving with intention will get you far better results than moving for the sake of it.

If you can't feel it working in the right spot, or you feel bad pain, you need to check your form and drop your weight until you've mastered the move.

I promise you, you will end up lifting heavier than you ever could before once you master the form.

So please, don't feel weak. There is a time and a place to push through the good pain. There is never a reason to push through the bad pain just for the sake of it.

Go be an awesome human today!

Remember to go vote 🗳 only a few days left for me to make top 10!