Tamar Cohl/PlanetTamar

Hey ALL!  October is right around the corner and IFBB Pro Shannon Dey is doing 2 Bootcamps in October!  You gotta come to one! Not only are they a blast, but you learn what you need to for figure competing.  Even if you do not want to compete, you learn new ways to train and new exercises to incorporate into your training routine!  If you are a bit outta shape, it is a great place to get inspired….and there is NO JUDGEMENT!  As Shannon would put it, just GIRL FUN!    And…you also get a photo shoot with the possibility of landing a magazine cover for Southern Muscle Plus magazine!!!!!  Now, that is COOL!    Ladies……go to:

www.bombshellfitness.com   to learn more  and go to:

www.southernmuscleplus.com   to read about SMP! 

This just in……Tight Curves/Bodywell Nutrition just sponsored Team Bombshell!  Wow!  Ladies…now is the time to get in with the BEST FIGURE AND FITNESS TEAM in the STATE OF FLORIDA!!!!!!

Not only is the Team informative and chalked full of the all the information and guidance you need for competing, but we have a blast!!!!!  Check it out!!!
www.bombshellfitness.com

Ladies!  DO you want to really learn the ins and outs of competing?  Well, I have the best place in the state of Florida!  It is at Club Boom with IFBB PRO Shannon Dey and our Team Bombshell Camps!  Shannon Dey is the Chairperson for Figure and Fitness for the state of FL and knows the ins and outs of competing, stage presence, what the judges are looking for, how to conduct yourself on and off stage, dieting, suit selelction, etc!  At camps we always have a photoshoot session on Saturday evening as her husband, Rob Rosettin, is the owner and publisher of Southern Muscle Plus Magazine (that covers all Bodybuilding, FItness, and Figure NPC shows in the SE USA and a few of the major Pro Shows, too.)  I was a cover model on the Feb. 2009 issue and we are always taking photos of our Team’s Girls and using them in the magazine!!!!  Ladies, since I have been in numerous fitness magazine and am pretty popular online, Shannon and Rob have named me the OFFICIAL MODEL COACH as well to help all of the beautiful bodied Bombshell girls get comfortable behind a camera!  God only knows that when you do well on stage, you make good impressions in the fitness business and you will have photoshoots lined up!  Why not learn from someone who has been modeling for quite a while and has done a great job promoting herself!!!!

Contact me:  Tamar Cohl @  tamarcohl@gmail.com  for more information OR go to:

www.bombshellfitness.com  and check it out there! 

Well, I am training at a pretty decent pace and pretty darn good intensity for my upcoming shows in the later part of 2008.

Since I had my knee surgery, it has been slow going with the right knee.  I will forever have problems totally straightening my leg as the cartilage damage is REALLY bad!  My knee cap rides on the smoothed out portion of my femur and it still KILLS ME!  Sitting to long or standing to long KILLS me!

I have really modified all leg training!  I do exercises that do not hurt my knee.  Leg extensions are pretty much OUT.  I cannot really do leg curls, either.  I know that some people do not agree with Stiff Legged Deadlifts, but they are the only exercise that I can do that does not HURT MY KNEE.  I do not ever lock out on the exercise, I keep my back flat, and can go deep.  Some people do not agree with my stiff legged dead lifts, but they are not in my body, nor do they know or can feel exactly what I am feeling.  I have been weight training for many years and I know what works for me and what does not.  I can do leg presses and walking lunges (not with weight).  People do not agree with the lunges, either, but I do not HURT when I do these exercises.  I hurt with anything that makes me straighten my leg all the way.  I LOVE the spinning bike and have started using the elliptical again as well.

I appreciate people telling me their opinion, but I do know what I am doing.  I did not get the injuries from weight training.  I got them from HIGH SCHOOL…running track….and then doing a stupid cardio kickboxing class at my gym.  Weight training has been nothing but beneficial over the years and have kept my quads strong and probably kept my knee in better shape than if I had been sedentary.  So, thanks for the advice, but do not tell me I have bad form, etc.  I do not have any other problems and I know how to take care of myself and I also am doing what my Doctor, trainer, and physical therapists tell me to do.

Well, Hello Everyone!  I hope you all had a GREAT 4th of July!  I had a great 4th of July!

I absolutely LOVE boating and I had a blast yesterday!  I live in a beautiful town in SW Florida called Port Charlotte. Port CHarlotte/Punta Gorda is located in Charlotte County just about 50 miles north or Naples or 50 miles South of Bradenton or 100 miles south of Tampa.  Anyway, my town is located on the beautiful CHarlotte Harbor, which goes right out to Boca Grande Pass which leads out to the beautiful Gulf of Mexico.  Now, lucky for me, our waters on the Gulf side here are JUST AS BEAUTIFUL AS IN THE BAHAMAS etc in the winter months….perfect for photoshoots, etc.  Yesterday I got to enjoy boating and tube skiing with friends.  I had a blast, but my muscles are SORE!  I could not believe how sore my muscles got from Tube Skiing!  I have not done that in so long and being pulled by a boat with a 150HP engine is TOUGH!  Every 4th our town has a swim meet called the Freedom Swim and people swim across the harbor (about 2 miles at this one particular point) to the local bar/hangout for drinking and fun.  It is always funny seeing the local drunks and business people acting silly swimming this short duration.  And…there are bull sharks and hammer heads in this part of the water too!  I felt like a target for the sharks when I fell off the tube!  LOL  Thankfully my friends are kind and they would come around and pick me up as soon as they could!  Anyway, just wanted to say that I had fun!  I drank a bottle of wine and then went out to the club after…..but…..I did not drink anymore.  I had to drive, so after boating I had sobered up to drive home and by the time I went to the club I was GOOD TO GO.  Well, I was tired as HECK today…did not go to the gym or anything.  I will be hitting it back up tomorrow, so I am looking forward to that.  Have a great night everyone and have a safe end to your weekend!  xoxo Tamar

Well, it took long enough (at least I thought it did).  I kinda got "spoken to" by my wonderful orthopedic surgeon two weeks ago.  I was supposed to be working on my ROM and was being bad.  Physical therapy was actually KILLING ME, but I was going.   I would NOT bend it when I got home though or do my exercises.  Well, 15 days after my surgery, I went to Sarasota to see my Doctor and he told me that everything I was feeling was NORMAL, but I had to start bending (flexing) my knee or I was not going to get the ROM back.  He scared me into it!  LOL  That night I went to the gym and did a 45 minute spinning bike session (killed me, but I did it).  Then I had my awesome friend, Brittney aka Brittness, help me out.  She has this innate skill…something that most people do not have.  She can almost SENSE where pain is occurring in the body and she knows how to help relieve it.  She actually helped me achieve full ROM that day.  It hurt like hell, but I did it.  After that, physical therapy got easier.  A couple days later I went to Ocala to visit my mom and dad for Father’s Day.  They have a beautiful pool and swam almost every day.  I just kicked and kicked.  It was great for really loosening up my knee.  I also went to the gym while up there and worked out (lightly).  Now I have been back home for over a week and have been to the gym 6 out of the past 7 days.  I have been released to resume a normal gym routine, except I still have to avoid squats and anything that is "HEAVY".  I have to keep my reps to 15-25 so the weight will be lighter.  Actually that does not bother me right now cause I want to reshape my legs.  I am trying to work them 3 days a week as well.  I am working on my glutes pretty hard core cause I really need to get my booty FIRM again.  LOL I totally turned into jello over the past two months, so I am excited that I can train again!  I will keep you all posted and will take some photos soon!  xoxo Tamar

Well, I thought I was getting better, but my knee is KILLING me these past two days!  Today marks one week and I thought for sure that I would be doing better than what I am!  It is still swollen, too! 

Anyway, i am going to the Dr. tomorrow, so hopefully I can figure some things out.  I feel like I am getting FAT!  I just ate a jar of F’in Peanut Butter tonight.  White chocolate wonderful is the flavor…it is GLUTEN FREE and is is incredible, but for crying out loud I ate the whole jar and I have not exercised in over one week!

If I do not get to go back to the gym here soon, I think I am going to go insane…for real!!!!  I may just go running outside….naw…cannot do that cause I can hardly f’in walk.  Oh well….pray for me…I can hardly fit in my clothes…my skin looks like crap and I am in PAIN still!    Not to mention I am bitching all the time on here.  LOL  I want to write a HAPPY BLOG….I want to be able to say that I have been hired by BB.com to work the booth at the Olympia or something.  LOL  I want some GOOD NEWS darn it!!!!  Talk to you all soon!  xoxo Tamar

Holy Crap!  I am going insane!  The first two days after surgery were OK…cause I was in pain and could barely move!  Now my BOOTY hurts worse than my knee from laying down all day long.  I really can only get up to eat, go to the bathroom, etc.  I cannot do any chores around the house, workout, etc.  I am reading, watching TV and working online…and I am going NUTTY!  I cannot believe how bad my butt hurts from just laying here.  I feel like I am getting fatter and fatter by the second and I am not even eating any crap…though I want to.  My husband will not buy me any crap to eat so I am pretty much STUCK cause I cannot leave my house!  I stink, too!  LOL  I have not showered since Tuesday morning and I think it is TIME!  I was afraid to get water near the incision sites, but I cannot stand the way I smell.   I am Italian afterall and we get stinky when we do not shower.  LOL  Granted, I am not sweating or doing anything to make myself smell, I just feel like I smell!  haha  Well…I figured I would share how I feel right now cause I feel like I am going nutty and need to be committed!  See you all later!  Love you and thanks for reading my rant!  haha  I am getting up to move around all gimpy like for a few minutes!  Hopefully I will not get tripped up by my dogs!  That would be funny!  PlanetTamar on her ASS cause her dog tripped her up!!!  OK…that did not happen…I was just saying WHAT IF?  Bye…..

Well, it is OVER!  I finally had my knee surgery this morning!  It went smoothly!  It was a completely enjoyable experience, well as enjoyable as surgery can be. 

I woke up this morning at 4:20 AM, showered, brushed my teeth (careful not to swallow any water), and dried my hair completely.  My husband took care of our dogs as he always does super early in the AM.   We left the house right on time (5:15AM) and got some gasoline at Shell before heading to I-75 for the 35 mile journey north.  We arrived at the surgery center about 10 minutes to 6AM. We sat in the car for a few moments and filmed some more footage for Bodybuilding.com.  Then I went inside and filled out the paper work, etc.  The nurse brought me back to the Pre-Op area and we started the pre-op questioner pertaining to my medical history, allergies, etc.  This was done on the phone the week before.  They go over it again just to make sure that nothing pertinent is missing.  Basically I told them that I am allergic to penicillen, percocet, and arythromyiacin type antibiotics. I also informed them about my Celiac disease.

Normally I am very vascular and veiny…but today I was COLD, nervous, and my veins disappeared completely, almost leaving an indentation in their wake.  The nurse made me pump my fist a million times to get the vein to pop out enough to NUMB it and STICK it with the IV drip!  It was actually the worst part of my experience.  Then I had to go to the BATHROOM…again!  I was embarrassed…I had already gone 2 times and was working on my 3rd!  LOL  So I came back, laid back down, and they rolled me into the operating room.  It was SO clean and sterile in there.  Brought back the dreams I had of becoming a Dr.  I wanted to be a plastic surgeon so badly when I was in college.  Anyway, I told them that and they commented….then told me to breathe really deep through this mask.  As I did so I was thinking to myself that it was not working and then all of a sudden I wake up and I am laughing my ASS off in the recovery room!  LOL  I was almost hysterical when I woke up.  I asked the nurse what time it was and it was only like 7:30AM Surgery was scheduled for 7AM.  I was like..WOW…that was FAST!

So….they do the post op instructions and I am released.  My husband drives me home and I am DYING for some coffee!  LOL  I had been so dehyrated from not eating and drinking anything the night prior.  I stopped eating at 7PM Monday night and stopped drinking anything at 9PM. So…I needed caffeine and something to drink.  They did give me liquids at the out patient center, but I needed caffeine!!!

OK, so I get home and I get the crutches outta the car and start walking up to my house.  I could not figure out how to get up the steps, so I walked to the side and went up the little side patio thingy.  Anyway…..I get in the house (the dogs were up) and I lay down on the couch.  I then have to go to the bathroom and take the crutches with me. Did not really need them.  I am like putting 90% pressure on my right leg.  It is amazing….granted….I have had a shot of morphine jammed up in my knee, but it is doing the job for now.  All day long everytime I get up to go to the potty, I go without the crutches!    And……my husband is using bagged PEAS as the cold compress under and on top of my knee!  LOL  Peas work great!  They stay cold a long time, they do not melt, and the bag conforms to the body beautifully.  When I am done with the peas, he puts them back in the freezer and then we re-use them….on my knee! I will make sure I throw them away when I am done using them.  LOL  Do not want to get food poisoning from defrausted peas!  LOL

Well, that is my adventure in Knees and Peas thus far.  Will keep you posted!  Thanks for your thoughts and prayers!  xoxo Tamar

Hello Everyone!  Not only am I excited to share with you my favorite protein powder supplement company, I am really excited to share with you my recipe for an awesome post workout protein shake!    This shake is a really WINNER!  Yeah Baby!

AllMax Nutrition Chocolate with Chocolate Chips IsoFlex Protein Powder

15 pitted fresh bing cherries

2-4 packs of splenda (or non cal sweetener of choice)  try not to use the sweetener though

water

ice

In a blender, put the pitted cherries in and puree them.  Add a scoop of chocolate protein powder and sweetener, and some water. Add ice and blend together until smooth….add water as neede for your desired consistency.    ENJOY!!!!!!  Love you all!  xoxo