Fit with Tamea

Fit with Tamea Welcome to my page! My name is Tamea, and I'm a certified personal trainer & nutrition coach. I hel

NASM Certified Personal Trainer
Precision Certified Nutrition Coach

✨CORE✨Did you know we have 4 different layers of abdominal muscles? We mostly think of the “6 pack”, or the Re**us Abdom...
05/07/2026

✨CORE✨

Did you know we have 4 different layers of abdominal muscles? We mostly think of the “6 pack”, or the Re**us Abdominis, and therefore focus a lot of core training on things that train those muscles (sit ups, etc ).

I tell my clients to think about training the core from the inside out .. this helps with stability back health, and injury prevention.

Anti- rotation exercises like the ones I’m doing here train the deepest core muscles, the Transversus Abdominis (TVA). By keeping the hips and core stable during these anti-rotation exercises, you’re teaching the core to resist twisting and caving under load, and working those deep muscles that stabilize the spine.

Give them a try!

💪 Single Arm Cable Press: Be sure to keep your hips from rotating, and brace your core through the movement.

💪 Paloff Press: Press a band out in front of you, with enough tension so that it’s quite challenging not to rotate inward as your arms are extended.

💪 High Plank Pull- Throughs: In a high plank position, place a heavy dumbbell or kettlebell outside your opposite hand. Making sure to keep your hips square to the floor, pick up the weight and reposition it to the opposite side. Don’t let your hips rotate as you reposition the weight.

Do you have favorite core exercises?? I’d love to hear 🩵

03/17/2026

Just Strong makes high quality women’s workout clothing, with a message that I love:

“Strength isn’t defined by perfection - it’s defined by persistence.”

I forgot to mention how comfy this sweatshirt is! The material is high quality, and the inside is sooooo soft.

To receive 10% off, Enter code: TaBa59228

03/13/2026

Whether you’re a young athlete hoping to get stronger & more powerful, or a novice weight lifter just trying to “stay healthy “ .. your inner dialogue is probably holding you back.

I’ve been working with woman and young athletes for a long time, and something that I have noticed is that the clients who have a “I can do it” mentality find more success, and have a higher sense of accomplishment (vs those who shy away from things that feel uncomfortable ).

The difference in success is not capability - it’s mindset. It’s understanding that feeling uncomfortable is part of the process, and trusting that your body is able to adapt to whatever demands you put on it.

The only way to increase balance, strength, power, mobility & stability, is by challenging those systems… and becoming comfortable with being uncomfortable.

Stop telling yourself you can’t. Have patience with the process, and trust in your bodies ability.

The human body pretty amazing. 🩵

And as always, please reach out if you need some help!

02/13/2026

If you were my client - these are the things that we’d work on.
Obviously I left some things out (like cardio), but in my experience, these 5 habits are most impactful for your overall well-being, and not addressing any 1 of these can hold you back from achieving or maintaining your optimal health.

I know these are not that exciting - and sometimes they take a little troubleshooting ;) But being consistent with these habits will make a big impact in your life, I promise 🫶

Please reach out if you need some help 🩵

Hi all!I’m up for Ms. Health & Fitness, and would really appreciate your vote if you have a minute!Here is the link to v...
01/26/2026

Hi all!

I’m up for Ms. Health & Fitness, and would really appreciate your vote if you have a minute!

Here is the link to vote:

https://mshealthandfit.com/2026/tamea-bacon

I’d love to open up a bigger space to train females of all ages - this prize money would help me do that! 🩵

Thank you from the bottom of my heart ☺️

~ Tamea

01/23/2026

New Year’s resolutions usually last no more than 2-3 months. In the fitness / health world, it’s usually because we take on too much all at once. We have this misconception that in order to achieve your goals we need to be “perfect”.. but that’s just not the case!

Your body and mind will adapt to changes that you make, but all too often, we don’t give ourselves enough time, or we are not consistent enough with our daily habits.

When done the right way, your goals might feel like they take longer to achieve than with some crazy fad diet, or “cinched waist in 30 days” workout program 🥴 … but I promise, when done the right way, the improvements you make to your lifestyle will become a part of who you are.

If you feel overwhelmed or don’t know where to start, please reach out! I got you 🩵

01/13/2026

“Strong Like a Girl” sessions are baaaacckk!

These are for middle and high school girls looking to get stronger, more powerful, and learn proper body mechanics 💪

Create your own group, or reach out to me and I can get your daughter into an existing group.

Shoot me a DM or email: [email protected]

01/07/2026

Here are 5 common “mistakes” we make, and some mindset shifts that will help you stay the course. These take some practice, but I promise - if you can make these shifts, you’ll be a lot more successful. 😊

1️⃣ The “All or Nothing” mindset - we try to be “perfect”, and when we fail, we quit.
➡️ The fix: Shift into the mindset that something is ALWAYS better than nothing. You don’t need to be perfect, you just need to keep moving forward. Just because a train makes stops along the way, doesn’t mean it’s no longer moving towards its destination.

2️⃣ Focusing only on the outcome can be extremely frustrating. When the result doesn’t come when we want it to, we often quit.
➡️ The fix: Instead, focus on the small changes you need to make in order to reach your goals. Focus on your habits Instead of the end goal, and you’ll be able to sustain those habits long enough for the results to take effect. We completely underestimate how long REAL change takes!

3️⃣ Having only ONE big goal can be extremely daunting. If achieving your goal weight takes longer than anticipated, it’s discouraging, and we often quit.
➡️ The fix: Break your big goal down into a series of smaller, more achievable goals. Success breeds success - when you hit your benchmark, you’ll be motivated to keep going!

4️⃣ Exercising & restrictive eating with the sole purpose of losing weight is probably THE mindset that will fail you the most.
➡️ The fix: Change the way you view exercise & nutrition. MOVE because we are meant to move; Strength Train so that you can be STRONG and injury free for years to come, and eat in a way that gives your body what it needs to feel good & be healthy. Weight loss becomes a side effect 😉

5️⃣ Comparing yourself to someone else’s body or fitness journey is doing yourself a disservice.
➡️ The fix: Appreciate your unique body! When you start to love your body and focus on what it CAN do, as opposed to what it can’t, your entire self perception will change. You’ll start to understand that YOU are your only obstacle 🩵

Do you practice any of these? Let me know in the comments!

#2026

12/29/2025

I said what I said 🤷‍♀️

I spent SO much time stressing over food & body imagine, that when i think back to a certain part of my life, I don’t think I can remember a time when I didn’t worry about food choices, or incessantly weighed myself to make sure that I didn’t gain any weight. Ugh - reflecting on that puts a pit in my stomach.

You know what I’ve learned more than anything? We get this one life … and I don’t want there EVER to be a time when I’m not able to enjoy an event, or company, or whatever, because I’m stressing over whether or not something will make me “fat” 😖.

There are 52 weeks in a year… and what you do for 2 or 3 out of those 52 will not determine your health. What we do CONSISTENTLY over the course of that year will make the biggest impact.

If you gain a few pounds over the holidays, so what?? Once life gets back to normal, and you refocus on your health and fitness, those few pounds will come off, I promise.

Enjoy your friends and your family, and don’t stress about a little extra fluff 😉

And if you need some help staying in a healthy mindset, or teaching your health & fitness goals, just shoot me a DM 🩵

I’m fully convinced that a good workout + 90’s hip hop can solve most internal problems 😎 Working out has saved me more ...
12/26/2025

I’m fully convinced that a good workout + 90’s hip hop can solve most internal problems 😎

Working out has saved me more times than I can count this year. When life feels heavy, my go-to has been to head to the gym - and inevitably, I walk out with different energy than I brought in with me 🩵.

I used to workout because I wanted to look good and be fit. Obviously those things are great, but it’s funny how your priority starts to shift as life goes on.

My biggest motivation to exercise now, is to FEEL good. Both mentally and physically… and without fail, some heavy weights and a good ‘ol 90’s hip hop playlist does the trick. 😉

What’s your go-to?

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North Kingstown, RI
02852 (NORTH KINGSTOWN), 02874 (SAUNDERSTOWN), 02877 (SLOCUM)

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