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Tara Dorey tara.d.fitness tara.d.fitness Posts

tara.d.fitness. Fasted cardio ✔
Shower ✔
Coffee ✔
It's been a good morning so far. 
#r

Fasted cardio ✔ Shower ✔ Coffee ✔ It's been a good morning so far. #riseandgrind #fastedcardio #coffee #nasmcpt #personaltrainer #fitness #fitlife #workout #begreaterthan #docardio

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Progress happens when you move outside your comfort zone. So today I actually did chest day and Monday and threw in some cardio. Cycling is not my favorite form of cardio. My legs just don't have a good time. The only way to get better is to do it more often. So that's what I am doing. #nasmcpt #personaltrainer #getoutofyourcomfortzone #betterthanyesterday #begreaterthan #nasmcpt #dontforgettostretch #lovetheresults

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tara.d.fitness. My 10 year transformation. 
What this picture doesn't show is how much

My 10 year transformation. What this picture doesn't show is how much I have grown emotionally. It also doesn't show how much I have healed from past trauma, how I have stopped the negative behavior patterns I put in my place to protect myself, how much I have grown as a person. Not only have I transformed my body, I have transformed my mind and my spirit. I remember that girl, but I am not her anymore. I thank her for never giving up and I forgive her for her mistakes. #10yearchallenge #transformation # healing #iambetterthan #ilovemyself #personaltrainer #fitmindfitbody

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tara.d.fitness. When you finally get things rearranged at home where you can actually

When you finally get things rearranged at home where you can actually use the elliptical someone gave you... Hello no-excuses, fasted cardio. Nice to see you. Cardio is my least favorite thing to do. However, it is still important and I did it anyway. It's not about what you feel like doing, it is about what will get you to tour goals and the discipline to do it. Rise and grind everyone! #riseandgrind #cardio #elliptical #homeworkout #personaltrainer #fitness #fitlife #workout #nasmcpt #nasmces #begreaterthan

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tara.d.fitness. Monday doesn't have to suck. Every week you have a new opportunity to

Monday doesn't have to suck. Every week you have a new opportunity to work towards your goals. Don't let one bad day, or week, keep you down. #getafterit #happymonday #doover #personaltrainer #nasmcpt #nasmces #fitlife #fitnessprofessional #begreaterthan

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Some days you just dont want to. ... do anything. Never mind working out. Some days you want to be like my dogs right now. Serious couch potatoes. That was me today. I don't feel good. I don't want to leave the couch, let alone work out. I did it any way. I dialed back the weights and intensity to honor my body and health as it is today, but I didn't skip the work out. Discipline is what keeps you going when motivation fails you. #doitanyway #doitforyourself #discplinebeatsmotivation #eventrainerscanstruggle #personaltrainer #nasmcpt #nasmces #fitlife #workout #begreaterthan

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tara.d.fitness. Words can never be enough. So I will simply say this... Thank you for

Words can never be enough. So I will simply say this... Thank you for your service. #happyveteransday🇺🇸 #thankyou

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Want to get Bucked Up? We are the first gym in the midwest to carry it this product. Come check it out! #buckedup #getbuckedup #allbuckedup #energydrinks #grapegainz #checkitout

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We are having a plank off at The Aurora. Join us for the challenge or test yourself and post your time! Keep the hips level, no piking or dropping. It's more fun with a friend, they keep you going when you want to quit. I joined spontaneously and my shoulders were already toast. I might try again tomorrow. #fitlife #plankchallenge #nasmcpt #personaltrainer #nasmces #corework #alsodidquadstoday #moarsquatz #liftallthethings #eatallthecookies #itscalledbalance

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tara.d.fitness. Today I let The Hu power me through my deadlifts. 
I recently discover

Today I let The Hu power me through my deadlifts. I recently discovered this group and am totally digging it. What is your favorite music to power through your workouts? #thehu #yuveyuveyu #mongolianthroatsinging #ilikewhatilike #fitgirls #fitlife #nasmcpt #nasmces #personaltrainer #musicmotivates

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tara.d.fitness. Ready for the strong man contest.

Ready for the strong man contest.

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I am currently waiting for a fire juggling show - part of which is inspired by Pound. I can't wait! If you love rocking out and working out, join me for Pound (sorry, no fire) Tuesdays and 430pm and Wednesdays at 330pm at @auroranorterre. Not a member? DM me for a free class pass. #fitnessprofessional #firepretty #firejuggling #poundpro #fitnessrebel #rockoutworkout #allthesquats #lungestoo #personaltrainer #begreaterthan

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Welcome back to Tasty Thursday! Sometimes batch cooking can be intimidating, so today I am bringing you my super easy chicken taco recipe. All you need are 2 ingredients and a crock pot. Add 3 pounds of frozen (yes, frozen) boneless, skinless chicken breasts to a crockpot. Cover with 1 can of diced tomatoes with green chilis. Cover and cook on low for 6-8 hours. Shred with forks and serve over a bowl of lettuce. Optional toppings include guacamole, salsa, and sour cream. I love to start this before I leave for work so it is ready when I come home. By adding the chicken in frozen, it helps keep the chicken moist while cooking. Let me know what you think! #tastyandhealthy #tastythursday #eatrealfood #eatcleantraindirty #nasmcpt #personaltrainer #fitness #nasmces #fitpro #taradfitness

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Good morning everyone. It's work out wednesday and today I took it to the pool. I started by swimming laps for 20 minutes. It is definitely an area of weakness for me, but you can't get better if you don't work on it. I followed that up with running in the SwimEx on the under water treadmill. What did you do today? #workoutwednesday #cardio #mixitup #swimming #workyourgoats #gettingleaner #nobulkingforme #summerbodystartsnow #nasmcpt #personaltrainer #nasmces #fitlife #begreaterthan

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Happy Monday! My kids were off school today, so I worked a very short shift. I didn't let that keep me from working towards my goals. I joined the amazing Lisa C. for her Tone class and then, after I got home, I discovered my new accuprssue mat had arrived. I tested it out today to help with my post workout recovery and so far I like it It wasn't as intense as I expected, but I definitely could feel it doing its thing. The mat is supposed to help release tension, decrease stress and cortisol, improve circulation, and more. As for mobility, I can see this helping to alleviate back pain and sciatic pain as well as release tension in the muscles. That will help to facility proper length-tension relationships around joints and therefore improve mobility of that joint. This is just day 1 for me on this mat. I cant wait to post a follow up on how it feels after continued use. #mobilitymonday #fitlife #nasmcpt #nasmces #accupressuremat #livelifehappy #recoverwell #lmtone #lesmills #lisaisthebest

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tara.d.fitness. Tasty Thursday 
It's recipe time! 
There are days when I love taking t

Tasty Thursday It's recipe time! There are days when I love taking the time to cook complex meals, but most days I am not that person. Give me a recipe that is simple and doesn't take up a lot of time. Also, make it flexible so that I can change the flavor up depending on my mood and what I have in the house. For today's recipe I am sharing my go to breakfast. It allows me to meal prep, without taking up a lot of time while also allowing me to use whatever I am in the mood for. Easy Egg Bake Ingredients Eggs Protein of your choice Veggies of your choice First you start with an 8x8 glass baking dish (or nonstick). Lightly butter the pan to reduce sticking. Scramble approximately 8 eggs in the dish. (No need to get a bowl dirty for this) Add your favorite protein. My go-to is usually cooked ground beef. Add in some veggies - like diced sweet potatoes and a handful hand torn spinach. I keep the spices simple. A little garlic powder, onion powder, and black pepper are usually all that I add. Feel free to spice it up how you like it. Once you have added in all your protein and veggies, make a decision on how you feel about it's thickness. I like an equal egg to other ratio. Depending on how you feel, you might want to add a couple more eggs. Cover the dish with aluminum foil and place in the oven - preheated to 375 degrees. Bake for 30 minutes and remove the foil. Check for doneness every 5 minutes. The Egg Bake is done when you can touch the top and have it be firm, but spongey. Allow it to cool on the counter, then cover and place in the refrigerator. When it is time for breakfast - cut a piece and microwave for approximately 30 seconds. Let me know how you like it and what combinations are your favorite. #tastythursday #eatcleantrainmean #eatrealfood #fuelyourworkout #nasmcpt #nasmces #fitlife #breakfast #recipes #begreaterthan #taradfitness

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Work Out Wednesday Welcome to my first Work Out Wednesday. Each week I will be spotlighting a different work out with different goals. Today we will be building on yesterday's post by creating a workout with 1 piece of equipment - the kettlebell. Complete 4-5 rounds of each exercise - as a circuit. Circuit 1 20 Russian Swings 20 Goblet Squats 20 overhead Presses Circuit 2 15 Single Arm Swings (each) 15 Single Arm Bent Rows (each) 20 Figure 8 Lunges (10 per leg) Be sure to properly warm up and use the appropriate weight kettlebell for your current fitness level. When in doubt, go lighter. Check your ego at the door and focus on form. #workoutwednesday #kettlebells #functionalfitness #moarsquats #nasmcpt #personaltrainer #pushpress #getfit #fitlife #begreaterthan #lovemyjob #circuittraining

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Technique Tuesday One of my favorite exercises, bar none, is the kettlebell swing. Unfortunately it is not the easiest to master and many people end up doing some kind of squat/front raise hybrid. This defeats the purpose and nature of the kettlebell swing, which is to be an explosive movement. This also limits the amount of weight you can do and increases the likelihood of injury. A properly executed swing is not only safe for the back, it can help improve back health. This is done by strengthening the glutes, core, spinal erectors, and more. While performing the swing, ensure you are hinging from the hips with a neutral spine. All of the upward movement of the kettlebell should be created by an explosive hip hinge. Arms should be mostly straight with a firm, but relaxed grip. A great way to toast your forearms is to overgrip the kettlebell - causing you to need a break sooner than necessary. A great way to make enemies at the gym is to undergrip the kettlebell and throw it at people when you lose hold of it. This is not a technique that is often quickly mastered. However, once you have it down, it is a beautiful, effective training method that can help with almost every fitness goal. #kettlebells #fitness #russianswings #kettlebellswings #functionalfitness #girlswholift #fitnesstraining #nasmcpt #correctiveexercise #workhard #properform #techniquetuesday #taradfitness

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tara.d.fitness. Mobility Monday 
Our feet are the foundation of our movement, but they

Mobility Monday Our feet are the foundation of our movement, but they are often overlooked, disrespected (I'm looking at you high heels), and misunderstood. They are a complex piece of our anatomy and, with proper care, help us to complete our daily activities with optimal strength, mobility, and power. To optimize your sports performance, and your daily life, it is important to keep them flexible and strong. Here are some simple things you can add to your routine to keep your feet happy and healthy. 1 ) SMR with a Golf Ball/Knot Out Roller I use a Knot Out Roller on my feet that I received as part of a subscription box, but you can accomplish the same thing with a golf ball. Roll he bottoms of your feet for about a minute each every day. Give special attention to any tender spots you may have. 2) Stretch your feet out There are many stretches you can do for your feet. Some include toe pose from yoga (see picture), using your hands to separate your toes and holding that for 10 seconds per foot, and various ankle stretches. 3) Strengthen your feet The calf raise does move the ankle ioint and can impact foot health, but that's not all there is. Other movements include foot curls. toe abduction, and picking up marbles (or other small items) with your toes. Take care of your feet and they will take care of you. #fitlife #mobilitymonday #nasmcpt #correctiveexercise #feetmatter #functionalfitness #girlswholift #personaltrainer #taradfitness #yoga #toepose #smr #foamroll #stretch #gymlife #thebasicsmatter

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tara.d.fitness. Did you know that I have a website?

Check it out and tell me what you

Did you know that I have a website? Check it out and tell me what you think. www.taradfitness.com Also, check out this inspirational video on one of my clients. https://www.facebook.com/auroranorterre/videos/352181788996236/ I am so grateful to have found this place that I call my fitness home. It has connected me with so many wonderful people. #inspiration #jarodsjourney #correctiveexercise #nevergiveup #whoiscuttingonions #nasmcpt #yogateacher #fitness #transformation

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tara.d.fitness. You asked for it, you got it!

Starting next week at @auroranorterre w

You asked for it, you got it! Starting next week at @auroranorterre we are offering another Pound class. Join me at out new time slot on Wednesday at 3:30p. If that doesn't work you can still Pound it out with me on Tuesdays at 4:30p or join one of my Pound sisters for their class offerings. Monday at 5:30p, Tuesday at 8:30a, Thursday at 10:30a, and Saturdays at 7:30a. #poundpro #poundfit #fitnessrebel #rockoutworkout #begreaterthan #livelifehappy #fitnesspro #fitlife #workout #girlswholift #cardiosnothardio

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tara.d.fitness. Saturday, October 19
10am
Team Strength competition at The Aurora 
Get

Saturday, October 19 10am Team Strength competition at The Aurora Get your team of 5 people together and join me for food, fun, and displays of strength. Events to be announced. DM me for details. #strongman #kcstrongman #fitness #liftheavythings #quadsquad #jointhechallenge #fitlife #fallfestival #libertymo #joinme #kcfitness #liftallthethings

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tara.d.fitness. I may have been able to sleep in and go in to work later today, but th

I may have been able to sleep in and go in to work later today, but that doesnt mean I spent the morning slacking. At least not all of it. 😆 Effective trainers don't just show up, pick random exercises, and count your reps. We spend time at home writing effective and custom programming for our clients. We research new and old training methodology. We study and we plan so that our clients can get out of training as much as they put in to it. Sometimes we are really lucky and work with an amazing team that also builds each other up, shares knowledge, and grows together. Come to @aurora_norterre to learn the difference. #riseandgrind #begreaterthan #nasmcpt #fitlife #personaltrainer #greatteam #lovemycoworkers #lovemyjob #liftheavy #eatcleantraindirty #dowork #dobetter #peanutbutterinmyoatmeal #coffeeislife

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