Woman reveals how she managed to completely transform her health 

A dance teacher has revealed how she’s managed to completely transform her body after neglecting her health and struggling with her weight for more than 10 years.

Tara Swinfield, 33, from Sydney used to resort to emotional eating when she was feeling stressed and would always reach for something sweet.

She also moved out of home at 19 which saw her put on weight throughout her 20s.

‘I didn’t cook so it was always whatever was easiest on the go. Takeaway drive thru, mac and cheese and 2 minute noodles,’ she told FEMAIL.  

A dance teacher has revealed how she's managed to completely transform her body (pictured) after neglecting her health and struggling with her weight for more than 10 years

A dance teacher has revealed how she's managed to completely transform her body (pictured) after neglecting her health and struggling with her weight for more than 10 years

A dance teacher has revealed how she’s managed to completely transform her body (pictured) after neglecting her health and struggling with her weight for more than 10 years  

'I didn¿t cook so it was always whatever was easiest on the go. Takeaway drive thru, mac and cheese and 2 minute noodles,' she told FEMAIL

'I didn¿t cook so it was always whatever was easiest on the go. Takeaway drive thru, mac and cheese and 2 minute noodles,' she told FEMAIL

‘I didn’t cook so it was always whatever was easiest on the go. Takeaway drive thru, mac and cheese and 2 minute noodles,’ she told FEMAIL 

But her negative relationship with food didn’t develop until she was put on a weight restriction during her dance career.

‘I had the panel of judges pull me aside and say “You are the best dancer in this room, but you have to lose weight”,’ she recalled.

‘It was that moment that it all started for me – I just wanted them to be able to say “You’re the best dancer in this room. Period”.’

She was already a size eight to 10 at this point but wanted to lose weight further.

On top of this she also had people monitoring what she ate, which made her develop extremely unhealthy habits. 

Her negative relationship with food didn't develop until she was put on a weight restriction during her dance career

Her negative relationship with food didn't develop until she was put on a weight restriction during her dance career

Her negative relationship with food didn’t develop until she was put on a weight restriction during her dance career

Now Tara meal preps for the week ahead and uses Leah Itsines Bare Guide to help her

Now Tara meal preps for the week ahead and uses Leah Itsines Bare Guide to help her

Now Tara meal preps for the week ahead and uses Leah Itsines Bare Guide to help her

‘I cut everything out so therefore it was all my body craved. I ended up becoming bulimic as I would binge eat when no one was watching and then make myself sick.’ 

Tara has posted on her Instagram account Dancing with Dumbbells about how it took her a long time for her to have an appreciation for her health. 

When that job ended her bad habits unfortunately continued. 

‘I ate cr*p almost every day, I drank excessively and I smoked,’ she wrote about her 20s.

‘I wish I had the love for health and fitness back then like I do now. I made such poor choices and my body and health paid the price.’ 

'I had the panel of judges pull me aside and say "You are the best dancer in this room, but you have to lose weight!",' she said

'I had the panel of judges pull me aside and say "You are the best dancer in this room, but you have to lose weight!",' she said

‘I had the panel of judges pull me aside and say ‘You are the best dancer in this room, but you have to lose weight!’,’ she said

Tara has posted on her Instagram account Dancing with Dumbbells about how it took her a long time for her to have an appreciation for her health

Tara has posted on her Instagram account Dancing with Dumbbells about how it took her a long time for her to have an appreciation for her health

Tara has posted on her Instagram account Dancing with Dumbbells about how it took her a long time for her to have an appreciation for her health

She said she wasn’t paying attention to what was happening to her body and made excuses for her ‘poor behaviour’.

This all changed after she had three knee surgeries and she realised she had taken her health for granted. 

It was November 2015 when she decided to start the Kayla Itsines Bikini Body Guide (BBG) fitness program and underwent two months of intense macro tracking.

The BBG program provides 28-minute resistance workouts to be completed three times a week.

'I ate crap almost every day, I drank excessively and I smoked,' she wrote about her 20s

'I ate crap almost every day, I drank excessively and I smoked,' she wrote about her 20s

‘I ate crap almost every day, I drank excessively and I smoked,’ she wrote about her 20s

On other days, she completed either low-intensity steady state (LISS) cardio or high-intensity interval training (HIIT), with one rest day each week. 

Soon she found herself falling back into old habits so to stop herself from putting back on the weight she lost and eating unhealthy, she turned to F45 in 2018.

The atmosphere of the gym as well as the type of training was perfect for her and from there her passion for F45 continued.

‘I was studying my certificate four in fitness and was given the opportunity to come in and trial as a coach,’ she said.

‘A year later I am a manager and I get to help train, motivate and encourage our members every day. So my week is still smashing out five or six F45 classes and I teach dancing four days a week at studios and primary schools.’   

How does the F45 form of training differ from other workouts? 

F45 Training merges 3 separate leading-edge fitness training styles into one, consummate and compelling group training experience for its members.

F45 Training combines elements of High-Intensity Interval Training (HIIT), Circuit Training, and Functional Training.

The fusion of these three training concepts has led to the development of 31 different, 45 minute workout experiences, with more in development by our F45 Athletics Department.

This combination of interval, cardiovascular and strength training has been proven to be the most effective workout method for burning fat and building lean muscle.

It was November 2015 when she decided to start the Kayla Itsines Bikini Body Guide (BBG) fitness program and underwent two months of intense macro tracking

It was November 2015 when she decided to start the Kayla Itsines Bikini Body Guide (BBG) fitness program and underwent two months of intense macro tracking

It was November 2015 when she decided to start the Kayla Itsines Bikini Body Guide (BBG) fitness program and underwent two months of intense macro tracking

On other days, she completed either low-intensity steady state (LISS) cardio or high-intensity interval training (HIIT), with one rest day each week

On other days, she completed either low-intensity steady state (LISS) cardio or high-intensity interval training (HIIT), with one rest day each week

On other days, she completed either low-intensity steady state (LISS) cardio or high-intensity interval training (HIIT), with one rest day each week

Soon she found herself falling back into old habits so to stop herself from putting back on the weight she lost and eating unhealthy, she turned to F45 in 2018

Soon she found herself falling back into old habits so to stop herself from putting back on the weight she lost and eating unhealthy, she turned to F45 in 2018

Soon she found herself falling back into old habits so to stop herself from putting back on the weight she lost and eating unhealthy, she turned to F45 in 2018

What is an example of her day on a plate? 

Breakfast: Snickers overnight oats 

Snack: Banana and blueberry loaf made into muffins 

Lunch: Chicken giros

Dinner: Beef spaghetti bolognese

Snack: Green apple rounds with cashew butter

Now health and fitness is a major part of her life.

‘Whenever I post transformation pics I always get comments saying that I look younger now than I did back then and I truly believe that that is because I am fuelling my body correctly and exercising regularly!!!’ She said. 

‘I FEEL younger, I feel happier and most importantly I feel healthier. I am probably at my fittest now at the age of 33 than I have ever been.

‘Had you told me then, that one year later I would be where I am today, I probably would’ve laughed in your face!’ 

'Whenever I post transformation pics I always get comments saying that I look younger now than I did back then and I truly believe that that is because I am fuelling my body correctly and exercising regularly!!!' She said

'Whenever I post transformation pics I always get comments saying that I look younger now than I did back then and I truly believe that that is because I am fuelling my body correctly and exercising regularly!!!' She said

‘Whenever I post transformation pics I always get comments saying that I look younger now than I did back then and I truly believe that that is because I am fuelling my body correctly and exercising regularly!!!’ She said

The challenge focuses on a complete lifestyle overhaul, with the company providing workout classes, daily meal plans, goal tracking, and tips, advice and information about nutrition, fitness and general wellbeing.

When it comes to the workouts, F45 exercise classes are all slightly different and focus on ‘functional’ training – that is exercise that mimics or recreates everyday movement – and involve things like lifting, squatting, jumping, twisting, pulling, pushing, punching, kicking and rowing.

Each exercise is featured in a workout circuit that requires participants to do 45 seconds of work at each station, before getting a 15-second break to move onto the next activity. 

What are F45’s tips for burning fat? 

• Green coffee bean extract supplement – Can lower blood glucose levels and improve the function of the fat-burning hormone adiponectin.

• Step up the training – Add an extra session into your weekly schedule, lift heavier and get your heart pumping!

• Fasted cardio – According to recent studies, training fasted can burn 20 per cent more body fat. The theory behind this is that the body will tap into its fat stores as energy. Tricky Tip: To prevent muscle breakdown, take a BCAA supplement half an hour prior to your F45 session.

• Cool it with the carbs – Keep your carb intake under approximately 15% of your total calories. This works out to be around 50g/day for females and 70g/day for males on the Challenge.

The challenge focuses on a complete lifestyle overhaul, with the company providing workout classes, daily meal plans, goal tracking, and tips, advice and information about nutrition, fitness and general wellbeing

The challenge focuses on a complete lifestyle overhaul, with the company providing workout classes, daily meal plans, goal tracking, and tips, advice and information about nutrition, fitness and general wellbeing

The challenge focuses on a complete lifestyle overhaul, with the company providing workout classes, daily meal plans, goal tracking, and tips, advice and information about nutrition, fitness and general wellbeing

Classes last for 45 minutes, and those participating in the eight-week challenge are expected to workout up to five times a week.  

As well as incorporating an F45 workout into her everyday routine she also aims to meal prep most weeks by following Leah Itsines Bare Guide.

Or if she has a busy weekend she will order prepared meals from Nu Meals to help her achieve her desired results. 

Ms Parker’s daily diet consisted of meals such as snickers overnight oats for breakfast, banana and blueberry loaf made into muffins for a snack and beef spaghetti bolognese for dinner. 

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