Tara Tineka

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South Africa
Cape Town
Tara Tineka

Making motherhood relatable. Sharing the raw and real life exeperiences, hacks, tips & best finds as I navigate this endless journey of life.

Qualifications: BSc Biokinetics & BSc High performance Sports Science

Using scientific based exercises to treat and prevent injury & disease, allowing for movement to be pain free, and the body to move in the most effective and efficient way. Tara works with orthopaedic injuries, chronic diseases, sports specific training, pre and post pregnancy, general fitness, child development and geriatrics. If you would like to make movement pain free and increase your wellbeing, book an appointment now to assess your musculoskeletal system and identify any discrepancies.

24/02/2026

Don’t have the time to write a caption, but it’s all in the video 🫶🏼

Would love to know your thoughts

22/02/2026

Life & thoughts in carousel ✍🏼

20/02/2026

Sleep doesn’t have to be a struggle 🤍

19/02/2026

Postpartum strength is about listening

Listening to the days you feel powerful.
Listening to the days you feel tender.
Listening to the days your energy is low but your heart is full.

The same body can feel completely different from one day to the next and that’s normal.

I don’t want activewear that asks me to be smaller.
I want something that moves with me. That supports me. That lets me exist as I am.

Because I’m not “before.”
I’m not “after.”
I’m in the middle. That postpartum sweet spot 😉

Same body. Different day.
Still worthy.

01/02/2026

Not going to write a long caption because I feel like I said it all in the video. But as always, I’m guilty of everything I’m becoming aware of. So this is not a judgement post, simply an awareness of what’s seeming to be more and more of a crazy world to me 😅

I just fear we are all going to wake up at the end of our lives and regret how much time we spend not present in the moment to capture experiences for other people who don’t care, and just as much time watching other peoples caught experiences that we don’t really care about.

Would love to open this conversation up. What do you think?

29/01/2026

Safe to say I’m OBSESSED with these lactation cookies (titscuits) 🍪 and so is the whole family!

Breastfeeding moms will know how essential it is to have snacks on hand 👀 these bad boys are made with nutrient-dense, Whole Foods (full of galactagogue ingredients) designed to support lactation 🙏🏼

Rogan couldn’t stop saying yummy 😂

22/01/2026

If your belly cones during exercise, your core isn’t “weak” , it’s leaking pressure.

That come or ridge down the middle of your stomach is called coning.
It’s often a sign of diastasis recti (abdominal separation) after pregnancy.

And here’s the important part 👇
The goal isn’t just to “close the gap” - it’s to restore core strength, tension, and control.

🧠 What coning actually means:
Pressure is pushing forward instead of being managed by your deep core (diaphragm + pelvic floor + transverse abs working together).

🚫 If you see coning:
That exercise is too much for now and repeating it can slow healing.

Cues to reduce coning during exercise:

• Exhale slowly before effort
• Think ribs down, not flared
• Gently lift the pelvic floor (zip up from sit bones to belly button)
• Slow the movement right down — control > intensity

💪 Strong core ≠ flat stomach
A strong core is one that manages pressure, supports your spine, and works with your breath - especially postpartum.

Healing is possible. Even months or years after birth.
Your core just needs the right input.

Stay tuned for the full workout and exercise guidance with specific cues 😘

💛 Save this for your workouts
🤍 Share with a mama who needs to see this

13/01/2026

First pregnancy I gained 14kg, but felt so much stronger postpartum and was able to start training again at 6 weeks postpartum.. whereas this second pregnancy I only gained 10kg but haven’t felt strong enough to start exercising again until now at 3 months postpartum!!

… I blame the busy toddler I run after all day this time around 🤣 I think it’s the reason I feel like I’ve worked out by the end of each day

For reference to new viewers - my firstborn was an emergency c section after a brutally long labor and getting to 9cm dilated, and my secondborn was an elective c section 😘

I’ll be documenting my progress, workouts and struggles for anyone who wants to follow along!

My goals are to reestablish core connection and fix my diastasis recti, to build my glutes back and rehabilitate my left knee, groin and hip = which have been painful due to p***c bone dysfunction during pregnancy and a groin injury before pregnancy.

** I have a double Hons in biokinetics & sports science. However all the information I’ll be sharing is for interest sake only and I do always recommend going to see a biokineticist in person as each person is so unique in their make up that it’s never a one size fits all 🫶🏼

Address

Cape Town

Website

http://lifexpanded.co.za/

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Our Story

Tara Tineka Training Specialises in the recorrection of muscle imbalances caused by lifestyle, injures and weaknesses through the use of exercises.

Having studied 3 years of undergraduate sports science, 1 year in high performance hons and another in biokinetics, training has become a form of medicine which is used to help the body move more functionally with less pain and more freedom.

Contact Tara for individualised training programs suited to your lifestyle, body and goals.

Email: taratinekacharron@gmail.com