9. Tamara’s Tips on Nutrition and Training

Teagan (00:00):

Quick note before we start this episode touches on topics like weight loss and calorie counting that some people might find triggering. Please prioritize your wellbeing and mental health and decide whether this episode is wrapped for you. All right. In this episode of Nibble and Splash, it's part two with Tamara from TD Fit and we talk about all things moving your body. So we talk about all the exercises that we love to do. We hopefully give you a little bit of inspiration and motivation to get your body moving. And there's not one exercise that suits all. So we talk about all the different styles, hopefully give you a bit of motivation. So have a listen guys,

Teagan (00:41):

Let's talk all things. Training some people's worst nightmare, but also some people's dreams. You love training, don't you Tamara? I do. That's part of the day. I love training, so I do it for my mental health and obviously physical health. But I just find that if I don't train, I feel like the biggest piece of, like I feel lazy. Like energy creates energy, right? Yeah. Like I just, I'm a big believer of that. And sometimes I get in a rut and I don't wanna train and I think, it and I don't go. But when I do go, like it's that saying you never regret a workout. No. Like you never leave the gym and go, I wish I didn't do that workout. I even got up at four 20 this morning, girls go me proud of you. Because I knew that we were busy all day, but I just did not wanna get outta bed.

Teagan (01:23):

And I got outta bed and I went and we did clean and presses for days and now I just feel like I'm so glad I did it. I just had a great day since and I'll probably get more tired so I'll get better sleep. Anyway, we're talking training, so I like training in a different way to both of you girls. Mm-hmm <affirmative>. It's definitely helped me in my journey. Like consistency is definitely key. If you feel like having a day off, don't feel guilty either, because I think that's a big one because a lot of people like training like double sessions a day or seven days a week. But you don't have to do that. Um, you just gotta ignite the spark. You need to want to do it as well. Like sometimes you do it because you know that it's good for your body, but if you find something that you're passionate about or that you enjoy doing, like you love your netball.

Teagan (02:06):

I know netball, yeah, you love your netball, you love your solo training. I love the girls picking me up in the morning and getting my there. Or like choreographed training like my Les Meals. So I used to train body step back in the day, mis instructor over here. I dunno how my brain coped with that, but somehow I did it <laugh>. Um, and just working out to the beat of the music in the class environment, like that's what got me going. So you just need to find your thing. Like going on walks in nature, getting that fresh air, getting the vitamin D something you can get the kids involved in as well is really good. Um, but yeah, I just found that training just changed my life when I found it after my first baby back like 17 years ago now I just, I've never stopped since. And when I do, like I'll have a couple of times like where what, when gym shut down during Covid <laugh>, that's when all the weight just started to just get pile on, pile on. Um, but yeah. So what's your training of the day, crystal? What do you love doing?

Krystal (03:02):

My training. See, I don't even call my training training because my favorite, like I love sport sports. Sport, sport doesn't really matter what sport it is. If I'm training, if I'm playing, especially like team sport, I love that environment. To me it doesn't even feel like I'm working out. I actually went to a training, a netball training session last night and yeah, burnt 700 calories, a roundabout Apple watch, <laugh>.

Tamara (03:28):

It's an approximate.

Krystal (03:29):

Um, and yeah, I that, that's my thing. If I had to pick something to do, I would play a team sport every single night. But I also do enjoy reformer Pilates. Mm.

Teagan (03:42):

It's the new way of life, isn't it?

Krystal (03:44):

I just like laying down and just getting nabs lying down <laugh>

Teagan (03:49):

Pretending you're not doing anything but it's doing something.

Krystal (03:51):

It's actually, it's so hard though.

Teagan (03:54):

Oh it's, it is. It's

Krystal (03:55):

Instant pain <laugh> if, if you

Teagan (03:57):

Actually do it. And my friends that do reformer, they reckon if you do it for eight weeks, three times a week, you can really see the difference. Like their glutes built, their abs were stronger. Like they got a flatter tummy obviously with the right nutrition as well. But it was just a game changer for them. So I'm gonna try that next year in the new year before Bali, eight weeks of reform of Pilates.

Krystal (04:18):

But I think I'm definitely a cardio girl.

Teagan (04:21):

Yeah. I enjoy getting the blood pumping.

Krystal (04:23):

Yeah. But you are not though, are you Tamara?

Tamara (04:26):

I, no, I do like cardio, but I do love the benefits of resistance training and I think in life and over years you go through different trends of things. Obviously back in the day when I was just smashing F 45, it was very cardio heavy and like I would go twice a day just because

Teagan (04:43):

A hundred burpees. Yeah.

Tamara (04:44):

<laugh>. But, and I do like that and I do have, I do like running. I've just started getting into that and love walking. But I obviously am a personal trainer in the gym environment and I do mostly weights train. Mm-hmm <affirmative>. But then I'm also the group trainer on just a Monday night at Build, which was more of a conditioning session. And I've tried to go to a few classes now that I'm not working them and not working in the gym and I'm picking the conditioning and cardio ones because like I'm very much a solo trainer when I go to the gym it's

Teagan (05:21):

Weights to do my weights.

Tamara (05:21):

Yeah. But only because, you know how you said you like to listen to like the beat of the music when you do the su like the lesbian meals classes? If, if I'm training with someone then I don't really listen to my music. Yeah. And I just need to listen to my music when I'm doing it. So it's a

Krystal (05:33):

Big thing. And to get through that next rep. Yes.

Tamara (05:36):

And like I don't mind

Teagan (05:37):

Training with people

Krystal (05:39):

<laugh>,

Tamara (05:39):

But yeah. And I just like, um, obviously the benefits of resistance training, but there's benefits to anything. And like you guys were saying about the Pilates, if you are consistent in it and going to multiple classes, you'll really read the benefits of that type of training. Mm-hmm <affirmative> obviously if I'm only doing one weight session a week or like once a fortnight, you're not going to build the strength as if you were going consistently. So it's, you reap the benefits of whatever you're doing as long as you're doing it somewhat consistently. Consistently.

Krystal (06:09):

Yeah. I don't know. I did a weight session with you last week and then I could not physically get my legs into another session from another week

Teagan (06:16):

Anyway. Did you sit on the toilet?

Krystal (06:17):

No. Oh my gosh. I needed, like I do, you know, when Jake and I, I actually went in the disabled toilet at one point because I needed the, oh my gosh. To be able to sit down I was dying <laugh>.

Tamara (06:27):

But that's why like when you are most consistent at something, like if I haven't played netball in years because I did love playing netball and yeah, I did really enjoy it. But then I, I started doing my fitness stuff and the hours that I was wanting to work and build that kind of clashed and not that I liked when I'm training anyway 'cause I just used to think, oh I'm doing my own training, I don't need to do that.

Krystal (06:47):

But yeah, <laugh>, um,

Tamara (06:49):

Very different. Um, but I stopped doing that because I enjoyed the weights and all of that more than sport because I just liked the solo aspect aspect

Krystal (07:00):

Of it. Yeah. Yeah. Do you remember when you used to the Wheat B things as a kid? Oh

Tamara (07:03):

Yeah, when I was younger.

Krystal (07:05):

The

Tamara (07:05):

Wheat tri pump, did I do that? No.

Krystal (07:08):

No. What is, it

Tamara (07:09):

Was like this thing. It was around,

Krystal (07:10):

Do you know how Nutrigrain used to do their like Iron Man stuff? So we Bix for a minute there. Did these like we Bix kids like triathlon

Teagan (07:18):

Programs. Oh I remember Webi kids. Yeah. That was their song

Tamara (07:22):

Because it was a individual thing. So like I did it like by myself. So a triathlon is like the swim bike in the run. Yeah. And I just, I remember dad took me, it was like westlakes and they still do triathlons. Like Yeah. They still do all of that. And obviously like people are super into like running and stuff at the moment and like well yeah,

Krystal (07:39):

Running's become a huge trend at

Tamara (07:40):

The moment. Yeah. Like it. But so is Pilates. Like those things always exist and they come back around in like trends obviously. Um, but yeah, I do remember doing that because I just liked doing

Krystal (07:50):

My own thing.

Teagan (07:50):

Challenges as well. Um, I really wanna do a triathlon before I die. Like it's on my bucket list.

Krystal (07:56):

A triathlon or a

Teagan (07:57):

Marathon? Uh, triathlon. Yep. All three things. All three things. Because I'm actually a really good bike bike rider. Let's

Krystal (08:02):

Enter a triathlon next year.

Tamara (08:04):

Honestly. You go on like the website for

Teagan (08:06):

Can we do like 200 meter? 200 meter? Two oh meter.

Krystal (08:09):

<laugh> <laugh>.

Teagan (08:10):

We'll just start small. Start

Krystal (08:11):

Small. Work our way up. I love it. That should be cool. We should,

Teagan (08:15):

Should do something. So weight training, longevity, we, we need it, don't we? You need to keep your muscles going. It's

Tamara (08:22):

Also not just from the muscle perspective, but joints

Teagan (08:26):

Is drawing.

Tamara (08:27):

Um,

Teagan (08:27):

You wanna be able to bend down with your grandkids. You want like if you're lucky enough to be here that long, you wanna be able to walk around the shops and dry. Yeah, that's it. You know, like just carry your bags. Yeah. And just be able to walk in general. General. Yeah. Like you know, it's just, and

Tamara (08:40):

It's hard because some people really just only want to train for like aesthetics or if they have a fat loss goal and they kind of, some people are just training to burn calories and it is hard to not have that mindset. But it is obviously

Teagan (08:54):

I do it for the endorphins baby. Like the good endorphins. Yeah. But

Tamara (08:57):

It's good to get to that point though. Like it's good to, that's why you do it. It's everyone's why is different. Um, and what everyone does is different because,

Teagan (09:07):

And people I talk to like the talk to me about fitness or anything like that, their biggest thing that they find hard to do is get to the gym or exercise. Like so many people hate it, you know what I mean? Like what would you say to people that don't like, just hate it? Like how do they Well absolutely. How do they change their mindset and well

Tamara (09:24):

Absolutely hate it. Well I mean it is that thing of having a bit of discipline to do something that maybe you don't enjoy. Like because of the health benefits. Yeah. Like folding washing. No enjoys that.

Teagan (09:36):

What did you say before? No, but you have to do it. Oh

Tamara (09:38):

To do it. It's

Teagan (09:38):

Like when servicing your car. Yeah.

Tamara (09:40):

Yeah. Well like we all wanna have a car to get us places but if we're not going to service it, eventually it's gonna break down. And it's kind of like with your bodies, if you're just not looking after your bodies with nutrition or exercise, eventually you're prob potentially gonna run into some issues. And then you know, that's when medical bills come and stuff. So if you wanna invest into your health and hopefully that's cheaper than potential health issues.

Teagan (10:05):

And there's another saying tomorrow eat your food as medicine or you'll be eating your medicine as food. Yeah.

Tamara (10:11):

Mm-hmm <affirmative>. That's it. And muscle is the organ of longevity. So not that you have to do weights training specifically for muscles 'cause you're working your muscles really in anything that you do. Um, but it's just finding Yeah. The exercise that you are going to consistently stick to. But if someone said, yeah, like how we just talk about triathlons, if someone was like, I wanna do a triathlon and then all they do is Pilates, well it's probably not gonna, probably not gonna get you to the triathlon. Yeah. So whilst it's about doing something you consistently enjoy, if you had a specific training goal to something, you're probably gonna have to do it. And if I said I wanted to run a marathon that I have to really get into running and I do like running, but it's something that I would find so hard because I don't like long distance running. 'cause I feel like I get bored. So if I was,

Teagan (11:00):

And also when you put, when you say you're gonna do something and then you're one of those people that has to follow it through, you have guilt around it as well and resentment if you decide that it's too hard or you know becomes a chore. It becomes a chore. Yeah. Like you know, if you commit to something, you want it to be just really, really fun. So it's almost like, so

Tamara (11:17):

Yeah because you

Teagan (11:17):

Want it to be the thing I run and randomly go into one. Yeah. But yeah, it's also comes down to discipline. You're right, sometimes you gotta do things you don't wanna do.

Tamara (11:25):

Yes.

Teagan (11:25):

But for the benefits. Yeah,

Tamara (11:27):

Exactly. But also it is that thing of like so many people say they don't have time and it's because I think people think you have to spend more time than you actually do. Like if you went for a 20 minute walk, that's so much better. But some people will just think if I'm gonna do it, I should be going for at least 60 minutes and then they just don't do it.

Teagan (11:45):

And also everyone has time. You just gotta prioritize it, don't you Priorit. Yeah. Because we've, I mean I'm speaking very broadly now, but I know the amount of time I spend on socials. Yeah. Just mind numbing. If I spent that on exercise, I would have that booty <laugh>, I would have that booty <laugh>.

Tamara (12:02):

Yeah. Um, I mean it's hard. Everyone's all heard that same, we all have the same 24 hours, which is so not really true. Like because everyone's 24 hours is spent so differently. So it's going to be a lot harder for someone who has like you guys, multiple kids, multiple businesses versus someone who's single and doesn't, but it doesn't disregard their heart or their busy lifestyle and that it's still hard for them to train. But it's what you choose to prioritize. Like yes. If we all looked at our screen time and how much time we spend scrolling or how much time we spend watching TV or because we're so tired from our workday or like we don't wanna get up any earlier because we're tired. But like I'm

Teagan (12:42):

Pretty sure that's why I also created meal prep because I would, I love cooking but that time cook and clean up dinner takes. Mm-hmm <affirmative>. Is my training. Yeah. So get meal prep and

Tamara (12:52):

Recently not a hundred percent. Yeah. Recently. Especially since having an Uber newborn, it's either things like convenience of meal prep or just doing my groceries externally click and collect or get it delivered because I could just spend two hours at the groceries just far around. I don't even know. Oh what's this? You get distracted. Yeah, you get so distracted then I'm like, that

Teagan (13:11):

Is and spend $200 more.

Tamara (13:13):

Yeah. Yeah. And then if you are buying back your time in another avenue, then you need to be like, cool. I actually do have 20, 20, 30 minutes then and put it into something else. And if you are tired, I'm pretty sure you said at the start like you burnt energy to get energy. Oh

Teagan (13:26):

It so works. You're tired and you're gonna be tired just sitting at home if you're go for a walk in the sunshine and tell me you're still tired afterwards. As tired. As tired. Yeah. <laugh> also with resistance training. Like people think of these big massive weights hanging off your back and getting squashed and everything. But you can just get a resistance tube and do some stuff against the a door or like do some, it can on curl under your feet, you know, while you watching tv you're watching let's do some body

Tamara (13:49):

Weight

Teagan (13:50):

Stuff. Yeah. Oh man. My goal this year, bloody lunges, I think it's next year now. <laugh> <laugh> is to, no that's just a, before I dive it's another goal <laugh>. Um, I want to be able to do pushups on my toes again. 'cause I was like up to like 40 or 50 pushups on my toes in 45 days. Oh. We used so good at them because I just kept training. But since I've been more focusing on my food in the past year than my strength training, I have noticed when I go to build at the moment, like I cannot do pushups properly. Like I, I'm on my knees and I about 10, I feel so weak. So that is my biggest goal working on my protein and my strength.

Tamara (14:25):

And that's where like, oh well a lot of body weight exercises are actually the hardest exercises. Yeah. Like

Teagan (14:30):

Pushups

Tamara (14:31):

To

Teagan (14:31):

Be Yeah. Because I can body push press like 40 kilo, but I can't do a pushup.

Tamara (14:35):

And that's something that you could do at home because it's, you don't need

Teagan (14:39):

Any equipment. But then it, I well, well aware of that tomorrow. <laugh> <laugh>. No,

Tamara (14:43):

But this is the, it's like we know that we can do those things and then we just don't. Yeah. And same with um, I mean we live in this great era of social media. There's so much, much free stuff on YouTube that if someone's like, I don't have any time. I don't have time to go to the gym and do this. I'm like, well you probably could just stay in your pajamas if you wanted to and,

Teagan (14:59):

And you've got time to watch a movie with a pack of potato chips.

Tamara (15:01):

Yeah. So just whack on some YouTube, Pilates, body weight stuff, anything. And you know, even on Netflix they have the Nike exercise, you know, series do. Yeah, they do. Yeah. And it's so good.

Teagan (15:13):

Good. I kids as

Tamara (15:14):

Well used to like when you're at home and you want your kids to exercise too, a lot of the time they will just mimic what you're doing. Doing. I'm pretty sure Abby

Krystal (15:20):

Does that. Abby does that all the time. Every now and then I'll just like bust out 20 squats or 20 situps like actually tried to do, I got four really good pushups on my toe the other day that I toes, not my one toe <laugh>, but it was, yeah. Hard yak. And the kids just, she went and changed three different gym outfits by the way. Oh, that's so cute. Before she came and worked out and then I wanted to stop and she just, I did another 10, 15 minutes I reckon. Just so that she could work out with me. But,

Tamara (15:46):

And if there's one way that you wanna like tire out your kids, surely it's that. Yeah. And it's gonna benefit you as well. We'll the beat test and then they're gonna be like, oh, we're bonding and you're doing something together and then they're just gonna get tired. I feel like it's a win.

Krystal (15:58):

Yeah, there's and then there's family time in with your workout time. No, I like it. Let's do it. Let's start. We should, you should start a little kid's online thing on your app.

Tamara (16:08):

I could, I think I need my kid to be a bit older. <laugh>

Krystal (16:12):

Actually

Tamara (16:12):

Talking about pushups. A lot of people say what's the hardest thing training postpartum and is pushups.

Teagan (16:17):

Yeah. I think maybe my belly's still like in pregnancy mode, you know, like engaging that core is so hard afterwards. Like having three full term births and like, you know, it's just,

Tamara (16:28):

It's different.

Teagan (16:29):

Yeah. Like it's never the same actually I don't think I have that. Like I don't engage it properly. Even when I do squats and dead lifts and everything like that. It's something I've been working on for the past 17 years now. <laugh>. But you know, like to get that strength of it's all in your core, isn't it? Yeah. Like the pushups and the core holds and everything like that. Yeah. And to switch on, what is it? Um, your, no, what's the T-One or something? T-zone. Is that the T zone? Zone

Krystal (16:53):

It's called. It's called something engage your core.

Teagan (16:56):

Yeah. T-One. But once

Tamara (16:57):

You've had kids and you are forever postpartum and you will always have ab separation. Mm-hmm <affirmative> it'll never fully go back. So it is probably always gonna feel a little bit different to before. But yes, I dunno. I just find that that is very, very hard.

Krystal (17:11):

What's your favorite exercise? Personally?

Tamara (17:17):

Like not obviously we know weights. Training is my favorite. Do you mean like exercise? Individual exercise,

Krystal (17:23):

Like just one exercise.

Teagan (17:24):

Ooh.

Tamara (17:27):

I really like lunges. Ooh,

Teagan (17:29):

You were gonna say that. That say's like my worst. Yeah, I That's why you got that booty. And I don't <laugh>. There's

Tamara (17:33):

So many variations of lunches and like anyone who does my training plans, just like bulgar

Teagan (17:40):

Split. You can them right off. no.

Krystal (17:42):

Is that like your most favorite exercise to give other people? Yeah,

Tamara (17:46):

No lunges are because there's so many variations. They're like, why are you making me lunch? And I'm like, well literally it's a really good unilateral movement and this is where it comes when we were talking about training for longevity. So unilateral exercises are so good for your balance and coordination and obviously not that we're old, but we're only getting older every day. And one thing that comes with that is our balance starts to change. And even when you're pregnant, your balance is very different way off <laugh>. Yes. Way off. Um, and so if

Teagan (18:16):

Off but <laugh>,

Tamara (18:18):

If you could prevent like anything, any future injury or any fall from happening as you get older from having good balance, like it comes from,

Teagan (18:27):

You know what the amount of times that I should have smashed my face up and like fallen on my face <laugh>. But my body just catches me I think because I've stayed fit. Yeah. Like, you know, like just the other day I wasn't drunk by the way <laugh>. I was like walking up a step and my foot got caught on the bottom and I was like centimeters away from like a wall and I just, my other foot like just caught me. Yeah. And it's just thinking quick. It's just having that your

Tamara (18:47):

Body doesn't want you to fail. No. Yeah. Like it doesn't want you to hurt itself. And this is where like,

Teagan (18:51):

Like the elderly don't get that they, you know Yeah. Like they're frail and mm-hmm

Tamara (18:56):

That, and this is where it's pushing past that barrier of like, if you don't love exercise, you should still probably do a bit of it. Like if that's one thing that you can do for your health, it would be to exercise. But it is just finding what you enjoy to try to stick to. But even before you had mentioned about training and in the past maybe it was probably easy to train more. Like people feel guilty if they have rest days from the gym and things, but your recovery is gonna be so much better if you have rest days. Also, when you are exercising, no matter what exercise you're doing, you are tearing your muscle fibers apart. So it sounds ironic, but the magic isn't happening when you are working out. It's happening when you are resting. So if you are smashing yourself constantly with all your different forms of exercise that you like and never being okay with having a rest, you're doing yourself like a disservice. And it could take you longer to get to where you are hoping to be.

Teagan (19:51):

I girls, when I don't go to the gym in the morning, 'cause I'm resting <laugh>,

Krystal (19:54):

You and I were talking about this earlier, I, now that I've started training again a little bit more intensely, I have needed to remember to rest, but also like recover and rehab and Yeah. Like my calves just, I don't know if it's from doing gymnastics for 15 years straight, whatever it is, but they are toy

Tamara (20:18):

And everyone's different in that regard. 'cause some people are like, oh my quads just blow up and they get so tight and it's just so different for everybody

Teagan (20:25):

In my shoulders.

Krystal (20:25):

Yeah, you're, you're like upper body.

Teagan (20:27):

I love like upper body's my favorite exercises. Like anything upper body, shoulders, chest, like, back, all of that. But I find that that's where I also have my problems is in my shoulders. So it's a bit bittersweet that one, you know, but, but it's also something good. Massage won't fix. Yeah.

Tamara (20:43):

Nutrition comes into your recovery as well, which is why protein and things is so important because if you are training hard or you're trying to try hard, train hard and then you're eating really poorly and you're just, you are never recovering from your sessions or you're training too much.

Teagan (20:59):

It's, so when you said before your muscle fibers rip apart when you like train weight, is that when like when you have protein, that protein feeds the muscle and that's how they grow, isn't it?

Tamara (21:08):

Yes. Well, our body's made up of lots of proteins as it is, so it's gonna promote recovery and like muscle mass. But I think some people, some women especially think that it's gonna make them really bulky. But as I said before, it's, you know, unfortunately for women it takes longer to build muscle mass and it takes years to build muscle mass. So it's not gonna make you bulky straight away. And people shouldn't fear it. But yeah, it's definitely, if you are trying to achieve body composition change and building muscle, if you are not eating enough and you're not eating enough protein, it's gonna take you a lot longer sort of to get there. But that's where if someone did want to really build muscle mass and that was their goal, then just walking every day and never hitting the gym is, is not really gonna get that. So sometimes even

Teagan (21:57):

Tear those muscles apart. Yeah. <laugh> pumping some protein. Watch that booty grow. Yeah,

Tamara (22:01):

I'm

Teagan (22:01):

Here. Tiny little weight. Right. Little in the middle. And I got much back <laugh> <laugh>.

Krystal (22:07):

Oh goodness. I love it. So my, my favorite thing about your app and when you were giving me like my workouts is you put so much time and effort into programming everybody's workouts to be able to help them, you know, or guide them to that body composition that you're after. I know a big thing when you do my training that we focus on is, I don't even know what you call it, where we do like one side and then the other side. Like what is that?

Tamara (22:32):

Every body Yeah.

Krystal (22:33):

The

Tamara (22:33):

Unilateral exercises. Yeah. And you

Krystal (22:35):

Make me do

Tamara (22:36):

Single arm

Krystal (22:36):

Stuff. Yeah. Single arm and single leg stuff. I never realized, like my most, I don't know if fetish is the word, but strongest and coordinated time in my life is, um, when I was doing the F 45 challenge, and this was actually post kids, we were not going hammer and tongs with heavy weights or you know, like 400 burpees or anything like that. We were just really focusing on like individual arm and leg exercises and getting that coordination and mobility and

Tamara (23:06):

Yeah. And I, and I remember the things that I was making you do because so many people really struggle to sit down on a chair and get up off of one leg, one foot. Like, it sounds so simple, but if you, it a reverse

Teagan (23:19):

Therapy, I struggle with.

Tamara (23:21):

That's so freaking hard. A lot of people would struggle with a and

Krystal (23:24):

I say that I can do it, but I can't get off a

Teagan (23:25):

Chair with one leg. <laugh>. Yeah, you're a gymnast. Yeah.

Tamara (23:27):

But this is why I guess I do like doing customized training programs for people because it's probably giving them exercises that they wouldn't think to do. And a lot of it is single leg, single arm stuff. So that's like unilateral stuff. And being in a commercial gym setting, which is obviously what I do for work and what, how I like to train is because you have a variety of equipment, plate loaded, pin loaded machines, free weight stuff. So there's something for everyone. Even if you are injured and you think you can't go, there will probably be something that you can do. Mm-hmm. But a lot of the machines these days, you can do, um, single leg things. So all of a sudden someone's doing the leg extension for their quads and they just do it the same way every time, but they've never thought to do single leg exercises and things like that.

Tamara (24:13):

So that's why I like customized training plans as well, because we can all jump online and find an app and that's something generic for everyone to follow. But then you could be getting programmed equipment that's not available in your gym. So at least if you're having something customized, then it's right there for you. But then that's why a lot of people like group classes because they don't want to go, they don't wanna think about what they're doing. They just wanna go and they just wanna show up and they feel like they work harder when they're in that group setting. Um, and everything's done for them and they can just like come and go. Mm-hmm <affirmative>. But yeah. And some people like having an, like a one-on-one, you know, trainer, whether it's in person or online because maybe the class environment isn't for them. And in class environments sometimes you are limited in equipment because it's gotta cater to everyone. They probably have to have like 10 squat racks and they can't probably have like 10 pin loaded machines for every member, so mm-hmm <affirmative>. So it's a bit of variety. So you just gotta pick what, what you like to do. But

Krystal (25:08):

See, this is why I have like three different gym memberships and play sport because I get bored very easily with training. Ditto. Yeah. I, and that's, I need to mix it up. Yeah. And it's especially why I like having, like when I train with you, especially Yeah. Bonus or a PT <laugh>. Yeah. Um,

Tamara (25:27):

But even as a trainer, I like mixing it up too. It's, it's hard. 'cause I think some trainers might be biased, which is totally fine. Like obviously when I worked F 45 I was all about 45, which is great, but I was also loved walking, loved running. Like I did reformer Pilates also for years. Again, it was based in Golden Grove when I worked out that way because they didn't have, it wasn't so common down this way in the north for us. No. Um, but you know, you go through sort of phases with your training and every now and again, if someone said, like, if you said I wanna go to Pilates class, I'd be like, yes, that's amazing. But I wouldn't expect to get all of these Pilates based results if I was only going like once. Yeah. Which is fine. And I think some people think you have to stick to one thing and one thing only to reap the benefits, but what if the benefits is the enjoyment or the social aspect? Yeah. Or like the

Krystal (26:15):

Mental aspect, like you said you train for like your mental health. I, I play sport like both recreationally and competitively probably for the social aspect more than any type of mental or fitness benefits. And

Tamara (26:28):

The challenge of like your competitive person, the challenge of like, someone wins an it will premiership. So

Krystal (26:34):

That very true. I do like winning <laugh>. And

Tamara (26:37):

This is the hard thing with training as well, is some people, you know, people will sign up to challenges and do things when there's like a cash incentive or like an incentive. But, but you should also do it off the skin, off your own back and do it for the health benefits without someone telling you that you could potentially win this amount of money or Yeah. Don't

Krystal (26:54):

Do a challenge. Competitive

Teagan (26:55):

When the

Krystal (26:56):

Team, you'll lose a challenge against me. That's like why I do challenges to win. Oh

Teagan (26:59):

God. It's, we should do challenge.

Krystal (27:01):

We should,

Teagan (27:02):

We should triathlon

Krystal (27:03):

Who's gonna win? Yeah. Oh my gosh. Watch this space. <laugh>.

Teagan (27:07):

Um, I like when I go to the gym that I forget about the world. Like I forget that I'm a mom, I forget that I own a business, I forget everything and I just, it's my time. Mm-hmm <affirmative>. And people think that you go to the gym and it's like the hardest part of your day, but it's actually the easiest for me. Yeah. Like, you know, you don't have to worry about anything or anyone except for you for that 45 minutes. Yeah.

Tamara (27:25):

Mm-hmm <affirmative>. I mean, I'm never, I mean, I'm pretty sure you said it before, like you don't train for mental health. Yeah. But I find, and I, and I don't think I ever used to before because I felt like I never really like had to. And then now I can see since becoming a mom that it is a very mental health thing. I'm like, I need to get outta the house. Yeah. I need to go to the gym. And like, it is weird when you are out,

Krystal (27:43):

It's an outlet.

Tamara (27:44):

Yeah. And you're there

Teagan (27:44):

And then, then you get back and you're like, you miss your baby and you're a better mom. And Yeah.

Tamara (27:47):

That's it. And it, like, you do have to be selfish sometimes because you have to look after you first to look after your people. And it's, it's, it's hard because it's an easy excuse. I can't do that because I'm a mom, I'm a parent. But it's also the best ex. Like it's the best reason and the excuse to go and do that because you'll probably be more patient. Um,

Teagan (28:08):

And then they all wanna be more into sport as well. You know, it is like,

Tamara (28:11):

It's also setting

Teagan (28:13):

Important.

Tamara (28:13):

I think that we should take guilt away from from that. Yeah. Mom's going at the gym and working out and they'll be like, who's, who's looking after their kid? <laugh>. It's

Krystal (28:22):

Like, yeah,

Teagan (28:23):

Nanny. She loves it. <laugh>. <laugh>. If you're lucky enough to have one

Krystal (28:27):

Does love it,

Tamara (28:28):

<laugh>. I know. And that is the thing. It's un it's understanding the proof. But

Teagan (28:30):

There's s too. Yeah. My kids were crche bunnies. I used to time their nap, put 'em in the capsule, fall asleep in the capsule, get in the car, stay asleep, my whole gym trip and then I'm out. Yeah. Sorry. Coffee first when

Tamara (28:41):

There's, there's away. But also if I was having like,

Teagan (28:43):

There was no other way for my kids they were doing it. Yeah.

Tamara (28:46):

<laugh>. And if you feel like you can't leave the house and go to the gym, then you put something on the TV while they're sitting there next to you or just like do something. Mm-hmm <affirmative>. Like, there's always a way.

Krystal (28:55):

All right, I am at my house right now. I can't leave it. I've got 10 minutes. What am I doing in my home to make myself, like what fitness am I doing in my home?

Tamara (29:08):

Well, body weight, fitness, even if you had no equipment is can still be really hard because any exercise you do is only as hard as you make it with the intensity that you put into it. So if you didn't want to follow something on, you know, Netflix in the Nike thing, or you didn't wanna jump on YouTube and find anything, you could obviously reach out to an online coach like myself. Um, but you can do, you know, squats and lunges and all the things that are gonna be like really good for your joints as well. If you wanted to get your heart rate up, you know, download an into a timer on your phone, like get your heart rate up, do some bures, do some star jumps, like

Krystal (29:46):

Do some pushups on your toes. Yeah.

Tamara (29:48):

Like I think do some Ute

Krystal (29:50):

Bridges, complicated bridge

Teagan (29:51):

Glute bridges and pushups and call your bestie and put her on hands free and just like do some while you're chatting. Yeah. And

Tamara (29:56):

A lot of the time you think I've only got 10 minutes, I'm not even gonna bother. If you did, you know, 10 minutes every day over the course of a week, that's probably 70 minutes of exercise that you're doing

Krystal (30:07):

That

Tamara (30:07):

You weren't doing before, that you weren't doing before. And I think when people wanna make a change potentially in their body composition, it's literally just doing things that you are not already doing. Like if I was not, didn't know walking at all and then I just started to do 10 minutes of walking every day given my trition was sort of in check and good too. Like you'll reap the benefits of that because it's something that you weren't already doing. So it doesn't

Teagan (30:30):

Have to be, nothing changes if nothing changes. Yeah. That's

Tamara (30:32):

It. Yeah.

Teagan (30:33):

Favorite saying it is.

Krystal (30:34):

Yeah. Um,

Teagan (30:35):

All right. So what's your goals for next year? What Let's all share our goals for next year in our fitness?

Krystal (30:41):

Outside of our triathlons?

Teagan (30:42):

Well, yeah, because I feel like maybe that's the year after

Krystal (30:46):

<laugh>. I'm just not there yet. All right. All right. You go first. You go first.

Teagan (30:50):

Well, I said before, I definitely wanna work on my pushups, which is really working on my strength. I wanna prioritize my protein and I wanna get into the 5:00 AM groove because I've been telling the girls for ages I'm gonna do it. And even if I don't have anything on that day, I think, oh it, I'll go to the gym later. But then I find that that gym time never comes. So if you say, I'm gonna go to the gym at nine 30, drop the kids off and go, but then I walk in the cafe and you girls are there. And then I get my computer out and then it's all comfy schlumpy. And then I get a coffee delivered and then I'm like, it, I'm not going. I'll go later. Yeah. And then later never comes. But if I do it at 5:00 AM it's

Tamara (31:27):

When you have more time, you, you waste more time. Yes. Like, I've got nothing on that day, so I'll just go later. But then you fluff around. Yeah. And you just,

Teagan (31:34):

Yeah. And then you procrastinate and then you have the guilt hanging over your head and then you feel like. And then the old me would've just gone, I haven't trained so I'm just gonna eat way more calories than I should anyway, because I've already it <laugh>. But I have changed that part. But yeah, so that's definitely my goal to build muscle, prioritize protein and my micro micronutrients, like I just gain a bit of shape. Mm-hmm <affirmative>. Like if I can delete a few dimples, I'll be pretty happy. I know dimples are normal, but I have extra

Krystal (32:03):

<laugh>.

Tamara (32:04):

It is normal. It's obviously,

Teagan (32:05):

I know it's very normal, but there is a layer that,

Tamara (32:09):

And alcohol and all those things, it's going to, oh, don't

Teagan (32:11):

Say that.

Krystal (32:12):

<laugh>

Tamara (32:12):

In moderation.

Teagan (32:14):

In moderation. I know. It's all right babe. I'll cut down to one day a week.

Krystal (32:17):

<laugh>. I love it. All right. My goals, I think mine are probably a little bit more, uh, strength and flexibility related. Um, stealing my mom's, well, not stealing, um, bringing our OG kid trampoline from my mom's house to our house in the,

Teagan (32:38):

Oh was it a gymnast one

Krystal (32:39):

Summer holidays. Yeah. The one

Tamara (32:40):

That's in the backyard now. Yeah. Gosh. That's been around for a while.

Krystal (32:44):

I know. I am gonna, I think I'll replace the mat in the springs 'cause I want to

Teagan (32:47):

Go a bit. Are you gonna dig a hole in the ground or put it above ground?

Krystal (32:50):

No, I've put it above ground. Yeah. Yeah. So do some

Teagan (32:53):

Backies.

Krystal (32:53):

Yeah, I kind of wanna get into like a little bit more of that acro training again and we've just bought like a swim spa and it's got like the hydrotherapy and like the swim jets and stuff on it. And I just really, you know, wanna do some swimming in there and you know, do a few more flips and tricks and stuff like that. Again, I can like just about do the splits again now 'cause I've just been like, you know, practicing my flexibility and stuff. So yeah, just like my own physical, like body weight strength and just getting a little bit more outta my body. I've always sort of been like very athletic and um, yeah. Acrobatic. And I just wanna get back to that again. That's

Teagan (33:32):

A good goal.

Krystal (33:32):

Yeah,

Tamara (33:33):

It's good. It's different. Yeah.

Teagan (33:35):

I like it. It's different. It's unusual. Yeah.

Krystal (33:37):

I like it. <laugh> and yours.

Tamara (33:39):

My goals. I feel like, I guess being pregnant for nine months and then trying to conceive for ages. Like I haven't had a goal for ages 'cause that was the goal. So it's gonna

Teagan (33:50):

Yeah. That's

Tamara (33:51):

Not be pregnant so that you can start to have those like health and fitness and training related goals again. But I guess next year I've sort of started to get back into running. It'd be cool to, I feel like my running era missed the boat because everyone was on there, but I was like pregnant and I was like, this is so frustrating actually, because when you can't, not that you can't run when you're pregnant, but it's just,

Teagan (34:14):

You need to be running before you get pregnant.

Tamara (34:16):

Yeah. Um, and yeah, so I had a bit of fomo and it kind of makes you, when you can't do something, you wanna do it more. So then now that I can do it, I'm like, I just gotta remember that feeling. But I had when I was pregnant, um, so I wanna get back into some running. I had only ever, um, before falling pregnant, run 12 kilometers once. Um, so

Teagan (34:36):

How many you wanna hit?

Tamara (34:38):

Just start with 12 <laugh>. Alright, I wanna run.

Teagan (34:42):

I'm just letting you know I've done done 17 before. That was my max. That's so good. Yeah. I was real like fit then though. Yeah. That was, that was before Cruise and jazz. Mm-hmm <affirmative>. I did from Lin Dock to Gula on the track. Yeah.

Tamara (34:53):

And because now that I live, fly

Teagan (34:55):

And went to Anytime Fitness. Oh wow. But then I got there and realized I was real buggered <laugh>. Yeah. Then went home

Krystal (35:00):

Again. Run 17 Ways to work. No,

Tamara (35:02):

But I live near that track now that you can run out to Lin Dock. So I've walked not 17 kilometers, but I've walked a little bit up there and stuff. Yeah. Yeah. That's good. First goal to get back into some running. Um, and then also I'm sure everyone's heard of like the High Rocks thing that's like, yes,

Teagan (35:17):

I have. That's like the latest you would kill that you were in all the comps back in the day. I would love

Tamara (35:22):

To do that. But also they're just don't come to Adelaide. They've not come to Adelaide, so I don't know. Yeah,

Teagan (35:28):

Right. Many

Tamara (35:29):

Lots of people travel for it, which is cool. But again, it just started getting this big trend thing when I was pregnant and I'm like, why is this all happening when I can't do it? So it was, was a bit frustrating. Um, but I also don't, you know, want to put an unrealistic goal or pressure if, if it said it was coming here in February. I just dunno if that would be realistic, um, for a postpartum sort of body. What one's our little sister's training for it at the moment? Yeah, it's that

Teagan (35:54):

Grace. Yeah.

Tamara (35:55):

Oh yeah. So every Wednesday I have to write

Teagan (35:57):

Her workout from from Party Girl to Hard Rocks. Yeah. Why not do both balance

Tamara (36:02):

<laugh>? She does do both.

Teagan (36:03):

Yeah.

Tamara (36:04):

I love that. So I mean, I would consider like going interstate for it, but I would just need more time I guess when, when's that one that she's doing? Well, they say might come here in to Adelaide in March, but um, nothing is out there and nothing's set. And then some people have said they've dismissed it completely and they were gonna do that and now they're not. But it definitely goes to like Melbourne and all the other like,

Teagan (36:28):

And I feel like there's all fitness levels in that too. Like it's just if you want to give it a go Yeah. It's very miss you. Like Yeah.

Tamara (36:33):

You get out as much as you put in. Yeah. There's one part of me that if they did come in March that I would just do it with like no expectations. Yeah. And I would just, I'm not gonna, not fusty like a fun run. Um, to be able to Yeah. To be able to say really hard fun run <laugh>. Yeah. It's definitely something. There's a h kilometers of running in total in, in that, so broken up in between exercises. But to be able to say that I did that six months postpartum would be really cool. But also to know that it might not be achievable, achievable in such a short timeframe and then give me something else to work on and I'll just pick another day.

Teagan (37:08):

It's just good to have goals, isn't it? Whether they happen when you want 'em to or not. Just you gotta keep, if you fall off the wagon, keep jumping on. So my biggest advice to everybody that wants to make a change with their health or fitness is to just start. And if you start small yeah, start small, but also like, just try and get through the first few days. Like, don't think like, oh, I've gotta do this every day for a year. Just think, right. I just wanna get through three days and then I wanna get through a week. And then when you start to see little changes, like in the way you feel and the way your clothes fit and just your overall health, like, you just want to keep going. Like Yeah. Too, when you see positive changes,

Tamara (37:47):

It makes you motivated. Yeah. But yeah, too many people focus on the end goal and you know, there's

Teagan (37:52):

That same

Tamara (37:52):

Yeah. And the fixes and yeah, that's it. Like focus on the step in front of you and not the whole staircase. And like, if you have a goal of, like I just said, I would love to run 12 kilometers, but it's like breaking that down as to how you would get it if, you know, the habit would be starting with one run a week and then slowly increasing and not just going zero to 100 straight away because then it's too overwhelming, too hard to stick to, but too many people fixate on just the end goal and not, not what's needed to get there. And if you just break it down, focus on your habits. If you focus on the habits, results just happen in the background. But if you're too fixated on the result and you're not focusing on your habits, then it's way harder to stick to. And

Teagan (38:31):

You need to want it, you need to really, really want it. And you need to almost have something to ignite that spark. Like I know for me back in March it was, we went to Bali. Yeah. It was, we went to Bali in April I think. But I was all, I've been trying to jump on and off for my whole life really. And I lost 30 kilos when I was in high school. Went through all of that, kept it off, then had kids, then like I said, COVID hit the cafe. We've like, we've got more of a sedentary job now. Like I used to be running around kitchens all the time, getting all those incidental steps in, probably not having as much time to like sit around and have my coffee and all of that kind of thing. Boss woman things. Yeah. Boss

Krystal (39:08):

Woman

Teagan (39:08):

Things. Um, but yeah, so I basically just looked at a couple of photos and the way that my clothes fit and I just thought enough was enough and I just didn't feel good. And I've always said like, it's not about how I look, it's about how I feel. And now it's like, it's just the feeling like, you know, putting things on and they fit again. It's just like, or people noticing and just, just feeling yourself. Mm-hmm <affirmative>. So yeah. That's my advice. Um, but yeah, you've just gotta make time. Be consistent. Calories in versus calories out and you need to learn about what that is. If you don't understand it, reach out to TD Fit. If you need help with your, with your exercise and education and drinks, lots of water, get lots of sleep, move your body, stay positive and meal prep's a big thing that can save you. And we can help you with that one.

Krystal (39:56):

We can, we can. I think we're gonna wrap this one up here, but yeah. Big congratulations to you though, Tegan. Like you have been working your little butt off,

Teagan (40:07):

Grinding away in the background.

Krystal (40:08):

Grinding away in the background.

Teagan (40:09):

And I didn't really talk about it this time either. Mm-hmm <affirmative>. Like, I was just like, 'cause every time I'm like, oh, I've started a new weight loss thing. I've started a new weight loss thing. Oh, I'm gonna do this, I'm gonna do this. And, but like,

Krystal (40:18):

People

Tamara (40:18):

Just did it. Yeah. Do do things and they wanna tell people so that people know 'cause they think it's gonna, they

Krystal (40:24):

Keep

Tamara (40:24):

Them accountable. Yeah.

Krystal (40:25):

We just thought

Tamara (40:25):

Want instant gratification for things, but like, if you wanted to, you would, you would

Teagan (40:29):

Just do it. You need to do the change internally. Mm-hmm <affirmative>. Yeah, a hundred percent. You need to, yeah. Anyway. Find your why and just keep working towards it.

Krystal (40:38):

Stay consistent. It's all habits, habits, habits, habits. Building healthy habits. So, yeah. But thank you as well, Tamara. No, thank

Teagan (40:44):

You for, I feel,

Krystal (40:46):

Feel

Tamara (40:46):

It's so hard to condense so much into

Krystal (40:49):

Welcome

Teagan (40:49):

To our life. Small <laugh>

Tamara (40:51):

Into a small, um, window. But

Teagan (40:54):

Yeah. And all the links for everything to do with Tamara mm-hmm. Are going to be in the show notes whether you wanna get her to help you with training or the app and Yes, I'm very passionate. Yeah, yeah. Very passionate.

Krystal (41:04):

She also offers a lot of valuable insights on her social media too. So we'll pop all those links up. Go give her a follow. Thank you. Thank you. Bye.

Teagan (41:15):

Thank you so much for listening everybody. If you like what you heard, please head down below, subscribe, check the show notes, follow us on socials. We'd love to hear from you and can't wait for next time.

Krystal (41:31):

She's the baddest of them all. Ooh, that's all I know.