Get organized for the week!

Posted by Tamara Kosaba

Weighing InHello ladies,

It is Monday, let's start with getting organized for the week!

1. Weigh in and record in your notebook

2. Schedule workouts, make an appointment

3. Record food daily, use a small notebook, a voice recorder

4. Review Goals, list short term goals for week

Goal Review

1. Meal plan for week

2. Drink 3 liters water daily

3. Cut up veggies each night and put in fridge

4. Do interval training workout from Ebook (The 7 Secret...)

5. Do workout from Ebook M/W/F after lunch

Not sure how to do the exercises?

Check out this quick video

Yours in health and fitness,

Tamara Kosaba


Goal Setting 2010

Posted by Tamara Kosaba

Happy New Year!

I hope you had an amazing holiday and you are ready to make 2010 your best year!

Let me help you make 2010 the year that you accomplish your goals!

What are your 2010 Goals?

Before you make the same goals that you make each year that never get accomplished, lets get you in the right mind set.

Make your goals powerful, make goals that excite you and ignite your passion!

1. What do you really want?

2. Why do you really want this?

3. What are you willing to do to get this?

4. How will you feel when you get it?

If you set goals like …

I need to lose weight because my spouse wants me to,

My doctor told me I need to lose weight,

I know I should eat better and exercise.

These goals are boring and most likely won’t get achieved because there is no passion, or desire to accomplish them.

Everyone knows what they should be doing.

The essential step that people are missing when setting goals is excitement, dig deeper and set goals that motivate you to take action!

Think about when you want a new car, but you don’t have enough money in the bank. Does that stop you? Probably not, most people will brainstorm and find a way they can make that new car theirs! They find a way to raise extra money, get a loan or cut back on other expenses to afford their car payment.

Eventually they make their dreams a reality because they are driven and focused.

New Goals for 2010

1. I want to shop in the regular stores that don’t carry plus sizes

2. I want firm muscles so I don’t jiggle when I walk and my thighs don’t rub together


My husband will be attracted to me

Men will notice me when I go out with my girlfriends

I will feel sexy in my clothes

I will buy what I like not what I fit

I will be proud of myself for accomplishing my goals

I will have more energy to exercise and eat healthier

I would be willing to…

Record what I eat and be honest to myself about my diet

Take advice on better foods to eat without getting defensive and angry

Take time to work out and make myself a priority

I will learn exercises and nutrition to help me achieve my goals

When I reach my goals…

I will feel like a new woman!

I will feel sexy again and take better care of myself

I will feel proud of myself,

I will have better self-esteem

I will be excited continue to build on what I have started!

Commit your 2010 goals to paper

Start with your long-term goals

Then add your weekly goals

Finally write daily behavioral steps that will help you reach your weekly and long-term goals!

I would love to hear your goals for 2010!

Post your goals and make yourself accountable!!

Yours in Health & Fitness,

Tamara Kosaba


Workout like Megan Fox!

Posted by Tamara Kosaba

Want a sexy toned body like Megan Fox?

Megan works hard at the gym doing exercises that work multiple muscles at one time.
Try planks, push-ups, pull-ups, squats, step ups

Megan then combines these bodyweight exercises with intense interval training to increase the total calories burned.

What else makes Megan Fox body so hot?

Megan stays clear of all those processed carbohydrates and grains instead she gets her intake of carbohydrates from fruits and vegetables.
Eating just fruits and vegetables for your carbohydrates can be difficult, so try by getting the majority of carbohydrates from fruits and vegetables and then add a serving of of whole grains like brown rice or pasta.

Watch your waist line shrink, and your love handles melt away!
Megan also keeps her body lean and toned by eating lean protein like poultry, fish, eggs and nuts.

Although nuts are high in fat they are high in omega-3 fatty acids
which is essential for great skin and awesome for burning belly fat!

Good sources for omega-3 fatty acids are walnuts, almonds, ground flaxseeds and hempseeds.
These nuts are high in omega-3 fatty acids which help burn belly fat!

Lastly of course Megan drinks lots of water to keep her from retaining water and looking bloated!

Want an easy plan to follow?
Download "The Seven Secrets Every Mom Must Know To Get Back Into Her Skinny Jeans"
Diet tips and a basic workout just like Megan Fox!

Start working out like Megan today!


Are your portions too BIG?

Posted by Tamara Kosaba

Are you eating healthy, exercising and still not losing weight?

Remember your total calorie intake will determine whether you lose weight.

Many people don't realize how much they are actually consuming and then feel frustrated when they don't lose weight. Portion control is essential for weight loss and weight maintenance.

How big are your portions?

Here are some easy ways to check your portion sizes to keep you in check and on your way to success!

Lean Protein: Skinless turkey, chicken, wild fish
1 serving is the size of a deck of cards = about 3 ounces

Cooked lean meat 1.5 ounces

Egg 1 medium

Dried beans or cooked legumes 1/2 cup or ice cream scoop

Tofu 1/3 cup

2 Tbsp of peanut butter

Whole Wheat Grains: Whole wheat bread, brown rice, brown pasta

1 serving for bread is typically 1 slice

1 serving of the pasta and rice is the size of a tennis ball

Cooked pasta or oatmeal = 1/2 cup

Whole-wheat crackers = 6 whole


One cup of mixed berries, cherries or cubed cantaloupe equals one serving. One cup is about the size of a tennis ball. Other serving sizes of fruit include:

Apple, pear or banana = 1 small

100 percent fruit juice = 1/2 cup

Until you're comfortable judging serving sizes, you may need to use measuring cups and spoons.


Raw leafy vegetables = 2 cups

Raw vegetables, chopped = 1 cup

Chopped, cooked or canned vegetables = 1/2 cup

Dairy products
Servings are smaller than you think.

One serving of low-fat cheddar cheese is 2 ounces or about the size of two dominoes.

Low-fat or fat-free milk or yogurt = 1 cup

Part-skim mozzarella cheese = 1 1/2 ounces or about 1/3 cup shredded

Portion control is a useful tool to help you maintain a healthy weight. The sizes of your portions and types of foods you eat affect how many nutrients and calories you're getting. By avoiding large portions of high-calorie foods and eating more low-calorie foods, such as fruits and vegetables, you'll get the nutrients you need, feel satisfied and reduce the number of calories you consume.

Other tips to avoid over eating

Use a smaller plate

Don't keep food on table where it is easy to grab another serving

Eat small meals to keep blood sugar level

When eating out try splitting a dinner to compensate for the large portions

For snacks, prepare snack bags that are the appropriate serving size to avoid overeating, or mindless eating

When preparing lunches or dinner have a piece of sugarless gum to prevent mindless snacking.

Not sure how your doing go to fitday.com a free online food journal to help you stay on track.

Have a great day ladies any questions, leave me a post!

Yours in Health and Fitness,
Tamara Kosaba


Are you staying on track?

Posted by Tamara Kosaba

Staying motivated and on track with changes to your diet and exercise can be hard when your tired or having a hard day, it just seems easier to do what you know.

This is when you need to have a look at your before picture and then go through your goals. Remember you can do this!

Making changes can be challenging, if you have changed too many things at once and you feel overwhelmed, don't quit. Take a step back and adjust your goals and make sure your goals are realistic and manageable for you.

In a week you can go back and adjust your goals again and feel successful that you have accomplished a goal you found difficult when you first started.

The most important thing to remember is this is not a diet or a temporary solution. This is a lifestyle change that is a journey. Each step takes us closer to our long term goals of weight loss, better health and improved fitness.

Stay strong and motivated.

This week revisit your goals and see if you are on track.
What can you do today to help you accomplish these goals?

What are your challenges right now?
What do you find you need the most help with?

Leave me a post and let me know how you are doing and how can I help you!

Yours in Health and Fitness,
Tamara Kosaba