Bikini Prep Coach

I help women burn fat by lifting weights and flexible dieting 😊

[tarahall123]

BANDED BOOTY BURNER🔥🔥🙊 . DAY 20 💪🏻🙌🏻 🍑 Banded glute burner today! I absolutely LOVE frog pumps 🐸 although they look weird 😂🤷🏼‍♀️ try this at home or for a glute activation before your leg workout: . -Elevated frog pumps x20 -Banded glute bridges x20 -Bridged abductors x10 (keep hips high and tuck bum under) -Clams x10 each side -Kickbacks x15 each side (Keep stomach tight and try not to move back and hips too much) . Circuit style this will deffo be burning the ol peach 🍑🔥 remember you can save this workout to do later too! . Enjoy! ❤️💪🏻💯 . #taraschallenge (at Great Yarmouth)

[tarahall123]

Does anyone else do this ⬆️🙊🙈 . This weekend consisted of burning my abs on the rower 🤷🏼‍♀️🤓 . TRY this: -Pikes x10-15 -Roll outs x10-15 Repeat 3x.... 4 IF you can 🔥🔥 These SERIOUSLY BURNNNNNN 🤯 not sure about anyone else but I love the feeling 🙄 DAY 19 DONE 🙌🏻👏🏻👋🏻👋🏻 (at Woodland Holiday Park)

[tarahall123]

Shoulder Burnout 💪🏻💪🏻🔥 Trained shoulders today at a different gym with @kellyleeowen RIP shoulders 😂🤓🤷🏼‍♀️ Workout went like dis (after warming up with some lighter weight) -DB shoulder Press 1x8, 1x10, 1x12 -Seated lateral raise 1x10,1x15, 1x10 (last set drop set 🔥) -Upright row 3x15 -Front and side raises 3x12 Also added in some back - seated overhand row 3x12 🔥🔥 . Remember to push as hard as you can and really feel the muscle contraction, I know I always say it but it’s so important! . Have a lovely Sunday everyone 🤗🤗 . . #shoulderworkout #armday #workoutvideo #girlswholift #gymshark #gymsharkwomen #alphalete #workoutmotivation #workoutdaily #strongnotskinny #stronggirls #shoulders (at Woodland Holiday Park)

[tarahall123]

LEG BURNER 🔥🔥 DAY 17 💪🏻 #taraschallenge . Today was leg day at Bannatynes with @jasminemariebeauty 💪🏻🔥 we both hit some PBs and I got up to 75kg for 8 on deadlifts, if you’ve been following me you’ll know in my plan I switched to conventional deadlifts as I platued in the weight on sumo deadlifts so finally I’m pushing the weight higher 🙌🏻 here’s the workout: . Glute activation (standard) Deadlifts 1x warm up, 1x8, 1x12 Single leg press 2x12 Double leg press 1x20 (straight after last set of single) Static DB lunge 2x12 Leg curl 2x12 Hip thrusts 2x12 1x15 Abductors 3x20 . Remember to really work as hard as you can concentrating on contracting the muscle and full range of movement 💃🏼 this is when you’ll really see the results, no ego lifters please 🙅🏼‍♀️ . Let me know how you get on with this workout tag me in your stories if you do so I can see it!! 💪🏻❤️ (at Bannatyne Health Club & Spa Norwich)

[tarahall123]

GOOD MORNING 🙌🏻 as @whitneyysimmons would say it’s a lovely day to be alive! 🤗❤️ . Today I have a busy morning in @thehutstudio_ then I’m off to train and film with @jasminemariebeauty 💪🏻💪🏻 got some good workouts coming up for you 💯💯 then off to primark to get some activewear and film a try on 🙊 let’s see what I can find 😉 . I filmed an @hm try on a few days ago if you haven’t watched it yet head over to the link in my bio and you can find it! Some lush stuff in there! Anyway have a lovely Saturday! ❤️ (at Great Yarmouth)

[tarahall123]

DAY 16 💪🏻💯 Who’s following along? This can be done at home or gym 💪🏻🤗 Try this circuit style -Step jumps x10 -In/out jumps x10 -Up and overs x10 -Press up to step jump x10 -Toe taps x20 Repeat 5 rounds 😅🔥🔥 Nice little HIIT workout to start the weekend off 🤗 tomorrow I’m filming at Bannatynes so will have another leg workout and will get an arms workout in for you too! #taraschallenge (at Great Yarmouth)

[tarahall123]

Excited to be prepping a few ladies for bikini competitions this year 💪🏻 👙 bikini competition training and diet is so different from normal lifestyle training and diet, more strict and has to be 100% specific to each person with macros being hit. Not only that, you also have to practise, practise, practise posing! 💃🏼💃🏼 this is one of THE MOST important aspects when on stage. You could have the best physique but if your posing isn’t good you may not place 😫 after all that hard work you have to practise your posing each day on the run up to show! 🤗 For anyone looking to compete this year send me a message I’d love to help you ❤️ . #Repost @abby_cphotography with @get_repost ・・・ C o n f i d e n c e 💪🏼 My favourite images from my shoot tonight with @kellyleeowen 8 weeks until competition time and she is looking super lean!! Serious booty envy!!! . . #loveyourself #fitnessmodel #fitnessphysique #fitnessmodel #girlswholift #girlswithmuscle #girlswhotrain #weightlifting #bikinicompetitor #longhairdontcare #bikinimodel #fitnessfrean #photooftheday #girlsofinsta #trainedbytara #taraschallenge #nikewomen (at Great Yarmouth)

[tarahall123]

‼️COMMON DIET MISTAKES‼️‼️ . Starting on your weight loss journey can be so tough, there’s so much information around it’s hard to know what to do, what to eat etc. As a coach I have worked with heaps of girls and the main diet mistakes I have found are: . ❗️Setting unrealistic goals; your goals need to be achievable long term and also sustainable! No point setting yourself a goal of gym every single day with cardio AND only 1000 calories - not sustainable at all! . ❗️Allow yourself plenty of time; losing weight and changing body composition takes TIME, anyone can lose 10lbs in a week doing some fad diet but again not sustainable or healthy AND it’s mostly water weight too. We want to lose body fat! . ❗️Throwing everything in at once; what I mean by this one is I see people go ALL in like I said before Gym every day AND cardio, drastically dropping calories. If you’ve done all this where can you go from here? MORE cardio? LESS food? Then it becomes unenjoyable and unhealthy, slow progress 👌🏻 . ❗️Winging it; many people start without a plan of action just getting in the gym and having no idea what they’re eating but eating less. Start by planning your workouts and your meals, healthy food which is mostly single ingredient like lean meat, veggies, fruit, potatoes, rice etc etc. Having a plan in place will keep you motivated and keep you in check ✅ .❗️Not documenting progress; I see this one ALL the time!! Ladies complain about not seeing progress on the scales but they haven’t taken starting progress pictures.! This is SO important because you’ll never realise changes as you look at yourself every day but you CAN see changes in pictures 👌🏻🙌🏻 . ❗️Not allowing yourself time for rest and recovery; this is JUST as important as working out - muscle builds when you’re resting not when you’re in the gym, also mentally you need to give yourself a break . ❗️Too much restriction; you CAN still eat your favourite foods!! If you restrict yourself so much you’ll find you get cravings and urges to binge which isn’t healthy. If it fits into your calories have it but stick by 80/20 rule (80% non processed foods and 20% whatever you want 😆) . (at The Hut Private Personal Training Studio)

[tarahall123]

DAY 15 💪🏻💪🏻💯 . Loving uploading these daily for you! Let me know if you’re following 🤗💯 . Try this home workout HIIT session‼️ . In/out jumps x20 Skaters x20 Froggers x20 Burpees x10 Lateral jumps x20 Star jumps x20 Take 1-2 mins rest and repeat for 5 rounds in total 💪🏻🔥🔥 . #taraschallenge . . . . . #fitspo #homeworkout #hiitworkout #circuits #workout #exercise #exerciseplan #workoutplan #squats #legday #fitnessmotivation #fitgirls #girlswholift #progressnotperfection #instafit #igdaily #strongnotskinny #cardio (at The Hut Private Personal Training Studio)

[tarahall123]

ACCEPTING YOURSELF 🤗 . I mentioned this in my #talkswithtara stories last night about accepting yourself for who you are and what you look like; something I have really struggled with in the past 🤷🏼‍♀️ I was speaking to a women who was saying how much she hated her “chunky legs” which aren’t at all btw!! But it got me thinking to when I used to HATE my thighs, I hated how they touched and always wanted them to be skinny, when I was younger I just wouldn’t eat much in fear of them getting bigger 🤦🏼‍♀️ . Thing is that’s just how they are 🤷🏼‍♀️ I’ll never have a thigh gap (and I don’t want one) because I’m just not made that way! I’ll never have nice feet 😂 or a tiny waist because my waist is naturally straight.. Some people have bigger quads than others, some a bigger bum, nice hair, lips, nose whatever it is that’s what makes you unique! Learning to accept yourself is key to then learning to love yourself and love all your flaws and imperfections. If you’re trying to look like your ideal version just stop because you never will, you’re never going to look like someone else and that’s perfect! Because you’re YOU ❤️ . Sometimes you can go too far changing yourself so much that you don’t even recognise yourself. And even when you do make changes it doesn’t make you happy 😘 . I watched @carlyrowena video yesterday “How to feel sexy” so I suggest you go and watch her on YouTube 🙌🏻🙌🏻 The past few years I have tried to change how I look but it’s only been the past year or 2 when I’ve learnt to accept.. don’t get me wrong sometimes I wish I was naturally tanned or had bigger lips 👄 but that’s just life and I’m learning to love myself just the way I am 😘❤️ . . PS. Old photo by @matt__marsh . . . #bodypositive #selflove #confidence #happiness #acceptance #selfbelief #selfconfidence #tattoo #fitnessmodel #bossbabes #girlboss #fitchicks #pink #vspink #blonde #womenempowerment #natural #tanned #womenempoweringwomen #womeninbusiness #womeninbiz #fitnessfreaks (at London, United Kingdom)

[tarahall123]

❗️REVERSE DIETING❗️ I’ve had a few questions recently about reverse dieting and “bulking”; how do I improve and change my body composition each year?? I think reverse dieting is so tough for a lot of girls! The scale is going up and clothes do fit a bit tighter 🙊 so mentally is hard. We live in a society where losing weight is good, we’ve always been told to lose weight all over magazines and TV so that’s why many people have such a bad relationship with food 😭 . Reverse dieting is increasing your calories slowly over a period of time so your body gets used to the higher calories. When you’ve dieted for a while and have lost some weight, you might be quite lean too unless you want to maintain your weight you can reverse diet so you can build muscle and get stronger 💪🏻 this would involve increasing calories by 100-200 and seeing how body responds over a couple of weeks - if you put on too much weight I.e 2kgs over 2 weeks then don’t increase for another 2-3 weeks until your weight stabilises. If you don’t gain weight or just gain a tiny amount you can increase again 🤗 . I would recommend keeping protein levels the same and just increasing carbs and fats. This is something I’ve personally struggled with - seeing the scale weight go up and seeing my body change after being competition lean but I’m learning to love it 😘🤷🏼‍♀️ I . Reverse dieting can also be used to speed up metabolism - if you’ve been eating very low cals and progress has stalled for a while you could start increasing food slowly to get your body used to more food. This means once calories are high and the body is used to it you’ll be in a much better place to lose body fat. You HAVE to be patient though ❤️ . In the pics above ⬆️⬆️ on the left is August 2016 and right NOW but I’m the SAME weight! Body composition changes over time with the right training and nutrition! . So that’s pretty much what reverse dieting is! If you have any questions feel free to send me a message 📩 . . PS. My 8 week transformation challenge (BodyFIT 8) CLOSES FRIDAY 7pm 😱 make sure you’re signed up before then! (at Norwich, Norfolk)

[tarahall123]

SHOULDER WORKOUT 💪🏻💪🏻 . DAY 14 💯💯‼️‼️ . Try this dumbbell only shoulder workout - I like to do this in supersets (2 exercises one after the other) or trisets (3 exercises one after the other) 💪🏻💪🏻 . Superset Shoulder press x15 Side to front raises x10 X3 . Superset Around the world x15 Single arm press x10 each side X4 . Superset Overhead laterals x15 Rear felt fly x15 X3 🔥🔥🔥 Shoulders should be on FIREEE after this! Remember to increase the weight when you can 💪🏻 you’ll always have to go lighter on Lateral raises and rear felt fly 🤗🤗 . . . . #taraschallenge . . . #fitness #shoulderworkout #shoulders #ukfitness #ukfitfam #workout #dumbbellworkout #exerxise #workoutroutine #arms #toned #fitnessgirls #girlswholift #fitchicks #progressnotperfection #igdaily #igfitness #stronggirls (at The Hut Private Personal Training Studio)

[tarahall123]

‼️IMPORTANT‼️‼️ For ALL you ladies out there who stress because you weigh MORE in the evenings or your stomach isn’t as flat in the evening... you think you’ve put on weight, put on body fat??? No no no! You definitely haven’t!! 🙅🏼‍♀️🙅🏼‍♀️ . This is me (obv 🤷🏼‍♀️) on the left ⬅️ evening and on the right ➡️ morning 💃🏼 As you can see I’m bloated, my stomach sticks out unless I pull it in, in WEIGH usually 4-5lbs MORE in the evening!! This is NORMAL 😘 . You will weigh more in the evening because of everything you’ve eaten and drank throughout the day 🥞🥪🥗🍉 food and water both weigh something! Plus at the moment my calories are HIGH so I’m eating a lot, this particular evening i was feeling pretty damn full and look about 6 months pregnant 😂 You will NOT gain body fat in one day! It happens over weeks and months so one meal out or overindulgence will not make you gain weight 🙅🏼‍♀️‼️‼️ . Your body needs time to digest the food and in the morning you’re waking up without having eaten or drank for a long time 🙄 this is WHY you should always weigh yourself in the morning, after toilet and before eating or drinking - this is your true weight ❤️ . I also sometimes really suffer from bloating and stomach pains... I’ve been back and forth to Drs for years, one in Australia said it was Collitis 😭 but for as long as I can remember it’s something I’ve ALWAYS suffered with. Certain foods trigger it, over time I’ve managed to figure out which ones; dairy, soy, sweet potato 🙄, high sugar and high processed foods... when I was little I NEVER ate a biscuit until I was like 7 😂 if I eat too much sugary foods and alcohol my face swells up too 🙈🙊 it’s just something I’ve learnt to cope with tbh and I can now manage it much better with a healthy diet high in vegetables and low in processed foods 😘🥪🥞 . So please don’t worry if you’re heavier in the evening it’s completely normal 💯 if your stomach swells a little also don’t worry! But if you get persistent pain head over to see your Dr ❤️ . Let me know if you’d like to see more posts like this ❤️💆🏼‍♀️ . . . . . #flexibledieting #chickswholift #gymsharkwomen #fitnessinspiration #fitnesstransformation #ukfitfam (at Norwich, Norfolk)

[tarahall123]

‼️‼️ABS & ARMS WORKOUT‼️‼️ . DAY 13 💪🏻💯 . So I made this KILLER Abs and Arns workout for you 🙊 my abs and arms have major DOMS today 🙄 on these I want you to make sure you really engage your core and pull belly button to spine - don’t forget to breath though 🙈🤗 . Circuit style - -Press ups x15 -Shoulder taps x20 -Mountain climbers x20 -Plank walks x20 -Plank twists x10 each way -Plank hold 30sec-1min Complete 2 rounds then rest for 1-2min and the complete another 4-6 rounds in total 🔥🔥🔥 😱 . Anyone guessed I love a good circuit 😏 but seriously, for home and quick workouts circuits are sooo good and really get the heart rate up! Burning calories, increasing fitness AND strength 💪🏻💪🏻 . Remember to keep your core engaged the whole time and don’t put pressure in your lower back 😘😘 . #taraschallenge . . . . . #workout #homeworkout #absworkout #armsworkout #sixpack #fitnessmotivation #workoutmotivation #getfit #loseweight #stronggirls #pressups #strengthfeed #impactinfluencer #fitchicks #core #circuits #hiit #alphalete #bodypositive #womenempowerment #bossbabes (at Bannatyne Health Club & Spa Norwich)

[tarahall123]

‼️‼️TAG A FRIEND WHO NEEDS TO SEE THIS ‼️‼️ . DAY 12 💪🏻💯 . Banded workout for you today! Let me know who’s following this challenge I’d LOVE to follow your journey too 🤗 . Circuit style - -Squats x15 -Squats jumps x15 -Kickbacks x15 each leg -Lateral walks x10 each way -Fire hydrants x10 each way Complete 2 rounds then rest for 1-2min and the complete another 4 rounds in total 🔥🔥🔥 🍑 . Remember to keep your core engaged the whole time, squeeze your glutes and make sure you can feel the contraction! . #taraschallenge . . . . . #Fitness #gymworkout #homeworkout #bandedworkout #bootyworkout #gym #bannatynes #norwich #bootybuilding #glutes #motivation #exercise #weightloss #toning #toneup #strength #stronggirls #gymgirls #alphalete #gymshark #getfit #losefat #fatloss #fitnessjourney #fitnessmotivation #squats (at Bannatyne Health Club & Spa Norwich)

[tarahall123]

@kellyleeowen 8 weeks out from @bodypowermodelsearch looking insane 💪🏻💯 we’ve worked hard increasing her food and training intensity is high, little cardio, lots of food; 300g carbs leg days plus frequent refeeds 💪🏻 going to be ready early and cruise into show 💃🏼💃🏼 @bodypowerexpo #Repost @kellyleeowen with @get_repost ・・・ Cannot believe it’s now 8 weeks countdown until I’ll be competing in my first ever show!! Excited to see what progress I can make over the next couple of months! Bring it on! 😃💪 #fitnessgirl #fitnessforlife #fitnessmotivation #fitnessfreak #weighttraining #girlsthattrain #girlswholift #gymlife #gymmotivation #gymlove #healthylifestyle #healthyliving #tannedlife (at BodyPower Expo)

[tarahall123]

#mondaymotivation ✨💫 . I always like to write down 3 goals for each day - my main priorities that I’m going to get done. Nowadays it’s more business based and productive so I can get my work done - food, training and hydration is second nature now and is non negotiable so doesn’t require a whole lot of thought 🧐🤓 . Try writing down 3 things this week you want to focus on - something that’s going to get you to your long term goal, where do you want to be at the end of the year and why? 🤷🏼‍♀️ . You won’t always be motivated - I’m definitely not always motivated but I know what I have to do to get to where I want to be and that’s what drives me every day 🤗💯 I wake up excited for the day because I LOVE what I do; helping women look and feel amazing - it’s the best job being able to help someone’s relationship with food, confidence, help them with training and get them to a place where they want to be 💪🏻 . Little bit of motivation on a Monday morning for you 🤣😘 if I can change my life, increase my confidence and improve my relationship with food then YOU can too 🤓🙌🏻 . . . . . . #alphalete #confidence #monday #newweek #newgoals #goals #fitness #fitnessgoals #food #selfesteem #selflove #motivation #mindset #motivationmonday #quotes #happiness #lifestyle #habits #bossgirl #girlboss #bossbabe #womenempowerment #empoweringwomen #stronggirls #girlswholift (at The Hut Private Personal Training Studio)