HIIT

Transformation of the Day: Tamara lost 63+ pounds. Faced with a number of health concerns, including diverticulitis and fibroids, she took steps to reclaim her health and be a healthy role model for her daughter. She adopted a adopted a holistic, alkaline/plant-based approach combined with a balanced fitness routine.

Social Media:
Instagram: @weightlosscoachtamara 
TikTok: tiktok.com/weightlosscoachtamara
Facebook: facebook.com/nuelifewellnessrx 

What was your motivation? What inspired you to keep going, even when you wanted to give up?
My motivation stemmed primarily from my health concerns. In my early thirties, I was diagnosed with idiopathic cardiomyopathy and was told I’d be on medication for life. Later, I faced other health challenges like diverticulitis and fibroids. These were significant wake-up calls for me. I realized the importance of taking proactive steps to improve my health.

The passing of my father in 2014 was a pivotal moment. He and I shared similar health issues, and his loss at age 60 was a stark reminder of the consequences of not taking care of one’s health. This personal loss, coupled with my desire to be there for my daughter, kept me motivated. She was, and continues to be, a huge inspiration. I want to be a healthy, active role model for her, showing her the importance of health and well-being. My journey has always been about more than just weight loss; it’s been about making lasting changes for a healthier future. My goal is to start creating general health in addition to generational wealth. 

How did you change your eating habits?
My journey was significantly influenced by joining Dr. Bobby Price’s Tribe Healing Community. It was there that I was educated on the Alkaline diet and the concept of eating to live. The community provided me with a wealth of knowledge on nourishing my body with the right foods and adopting a lifestyle conducive to my health goals.

In addition, I took a step further in my commitment to health by completing a course to become a certified Holistic Nutrition Weight Loss Coach. This education has allowed me to adopt a holistic approach to weight loss, addressing not just the physical aspect, but also the mental, emotional, and lifestyle changes necessary for true health transformation.

My diet now mainly consists of vegetables, fruits, nuts, seeds, legumes, and some whole grains, focusing on Alkaline, whole food, and plant-based nutrition. I’ve eliminated meat and dairy. I try to avoid processed foods as much as possible. Hydration is key, so I drink plenty of spring water, coconut water, and herbal teas.

Intermittent fasting has also become an integral part of my routine, not eating after 8 pm and breaking my fast around noon the next day, usually with fruit to ease into the day gently. I aim for at least two servings of green leafy vegetables daily and undertake a 30-day full-body detox quarterly, using a blend of herbal teas to cleanse my system of toxins, waste, and parasites. It’s about creating a balance and making informed choices that support my body’s needs. 

What is your workout routine?
When I began my fitness journey, my approach to working out was primarily cardio-centric. I had this misconception that the more cardio I did, the more weight I would lose, and I was constantly fixated on the numbers on the scale. However, this approach led to an unintended consequence – I lost not only fat but also a significant amount of muscle mass. It was a learning curve for me to understand the importance of a balanced workout routine.

Realizing this, I shifted my focus. Now, my workout routine is more holistic and balanced. It’s not just about burning calories; it’s about building and maintaining muscle, which is crucial, especially as we age. I incorporate a mix of strength training and HIIT (High-Intensity Interval Training) into my routine. This combination helps me to not only lose fat but also to strengthen and tone my muscles.

Strength training has been particularly transformative for me. It’s empowering to see how much stronger and more capable my body becomes with consistent training. And HIIT workouts are fantastic for maximizing efficiency – they are intense, but they bring about significant results.

Of course, I haven’t completely abandoned cardio. I still include moderate cardio sessions in my routine, but they’re no longer the sole focus. It’s about finding that balance and listening to what my body needs.

How often did you work out?
My workout schedule is quite consistent but also flexible, depending on how my body feels. Generally, I aim to exercise 3-5 days per week. The structure of my workout week typically looks like this: I work out on Monday, Tuesday, and Wednesday, then take a rest day on Thursday to allow my body some recovery time. I get back to my workouts on Friday and Saturday. Then take another rest day on Sunday.

In terms of my workout routine, I focus on lower body exercises on Monday, Wednesday, and Friday. For upper body workouts, I usually train on Tuesdays and Saturdays. However, I do occasionally switch things up – for example, sometimes I’ll work on my upper body on Tuesdays and Thursdays instead and then take the weekend off. It really depends on how I’m feeling physically. Listening to my body and giving it the rest it needs is key to preventing burnout and injury. 

This approach has worked well for me, striking a balance between pushing myself in my workouts and allowing ample time for recovery and muscle growth.

What was your starting weight? What is your current weight?
When I first started my weight loss journey, I weighed in at 223 pounds and was wearing a size 16. Initially, by focusing mainly on cardio, I managed to bring my weight down to 140 pounds. I fit into a size 8. However, despite the significant weight loss, I noticed that I still had a protruding belly and realized that I had also lost a lot of muscle mass in the process.

Realizing the importance of muscle tone and overall body composition, I shifted my focus to include more strength training in my routine. This change made a substantial difference. Currently, I weigh 160 pounds, and I still wear a size 8, but the composition of my body has changed dramatically. I now have a flatter belly and more defined muscles. I feel stronger, healthier, and more confident, both in how I look and in how I feel in my clothes.

This journey has taught me that the number on the scale is just one aspect of health and fitness. It’s more about how you feel in your body and the strength and wellness you gain along the way.

What is your height?
I am 5’9″. 

When did you start your journey? How long did your transformation take?
My journey towards better health and fitness has been an ongoing process for the past 20 years. It’s been a rollercoaster of gaining and losing weight, a cycle I found myself repeatedly in. However, the real turning point came in 2021. That’s when I made significant changes to my diet and lifestyle, changes that have allowed me to maintain my weight loss more effectively and no longer need to take prescription medications! 

Since then, I’ve seen consistent progress, but I like to think of my transformation as an ongoing journey rather than a destination. I am still actively working on my body, focusing now on building muscle and toning. It’s important to me that this journey is about continual improvement and maintaining the healthy habits that have brought me this far. 

So, while the most dramatic changes occurred over the last couple of years, my transformation is a continuous process. I’m committed to evolving and enhancing my health and fitness for the long term.

Is weight loss surgery part of your journey?
No, I did not have weight loss surgery.  

What is the biggest lesson you’ve learned so far?
The most impactful lesson I’ve learned is the importance of shifting focus from just cardio and scale numbers to strength training, body measurements, and overall wellness. Initially, I was too fixated on how much I weighed and how much cardio I could do, which, while beneficial to some extent, didn’t give me the holistic results I was looking for.

Another significant realization was the importance of understanding food labels. Just because something is marketed as ‘healthy’ doesn’t always mean it is. This awareness has helped me make more informed choices about what I consume.

Discipline and consistency have also been key lessons. Staying committed to my routine and diet, even when it’s challenging, has been crucial in achieving and maintaining my goals.

Lastly, I’ve learned to view my health and fitness journey as an ongoing process without a final destination. It’s about continuous improvement and adapting to my body’s needs over time. This mindset shift has been essential in keeping me motivated and focused on long-term well-being rather than just short-term gains.

What advice do you have for women who want to lose weight?

The most valuable piece of advice I can give is to deeply understand your ‘WHY.’ Knowing why you want to lose weight is a powerful motivator, especially on those tough days when you feel like giving up. This ‘WHY’ becomes your anchor and reminder of your goals and aspirations.

Start your journey with a positive mindset. Recognize that your journey is unique to you; avoid comparing it with others’. Each person’s path to weight loss is different, and that’s perfectly okay.

One of the things I found most transformative was learning to fall in love with my body. It might sound cliché, but loving your body as it is right now will inspire you to take better care of it. It’s about nurturing and respecting your body, not punishing it.

Patience is key. Weight loss is a journey, not a race. Celebrate every small victory and progress, because some progress, no matter how small, is still progress. It’s important to enjoy the journey and not just focus solely on the destination.

Don’t hesitate to seek support. Whether it’s a coach, a fitness trainer, or just an accountability partner, having someone to guide and support you can make a significant difference, especially if you find it overwhelming to do it alone.

And most importantly, never give up. You are capable of incredible things when you put your mind to it. Remember, it’s about transforming your habits and lifestyle for sustainable weight loss. Natural weight loss is definitely achievable, but it’s about finding what works best for you and sticking to it.