Black Women Bodybuilding Presents: Tiffany Traynum
Tell us about yourself
- Name Tiffany(TrainEm) Traynum
- Age 39
- Height 5’7 1/2
- Weight 145
- Occupation: Personal Trainer & Business Owner
Give us a brief backstory on how you got started on your fitness journey/lifestyle.
(Tiffany) I am a 7 years sober recovered alcoholic. When I stopped drinking, all I wanted to do it eat. In almost no time I had packed on 45lbs. After a year I felt ready to start tackling the pounds. I had worked out here and there at different points in my life, but this time was different. I really felt alive and grateful I had not destroyed my body with alcohol. I knew how close I had come to that. So I focused on fitness. And EVERYTHING about my life changed.
What struggle did you run into getting started or staying motivated to continue towards your goals?
(Tiffany) The whole not knowing where to start part! I found that I had a lot of learning to do if I wanted to really get results in the gym. One thing that really increased my motivation was following other people fitness journeys, as well as fitness professional’s pages that I looked up to on social media. I’m writing in past tense, but I still get motivation from just opening up my phone. But, here’s the key. You’re not going to ALWAYS feel motivated. You must be dedicated. There’s a difference.
What advice do you have for those struggling with motivation to reach their goals or continue with a healthy lifestyle?
(Tiffany) Two things: If you can, think about the bigger picture. This is not just about what you look like. Increasing your overall health and fitness level is one of the most empowering and beneficial things you can do for yourself, and for your community. Once you get there, to your goal, you will feel unstoppable in the gym and in so many other areas in your life. Not because you have a banging body. Because you didn’t quit. It carry’s over.
Second: HUGE. You need a fitness community. Find a class, a gym, a trainer that you like. Preferably all three. No one is going to drag you to the weight room, but having friends and people that count on seeing and training with you each week (and vice versa!), will really help to keep you in it to win it.
What is your approach to Diet/Nutrition and the role it plays in reaching your goals?
(Tiffany) $#@&%$! This is the hardest part! Food. But I do try to keep it simple and well-balanced. A couple things: I don’t skip meals, I try to incorporate dark leafy greens into every meal, and I’m sure to limit my sugar intake. Learning to cook healthy meals is one of the best things you can do to achieve your goals. I am also big on healthy fats. Almonds, avocados olive oil based salad dressings. I love to cook! But because I lack the time these days, I subscribe to a meal delivery service to keep me from grabbing the wrong thing to eat on the go. You have to stay prepared.
What is a typical day of eating like for you?
(Tiffany) I’m a fan of split routines. Target your glutes and legs one day, your chest, back and arms the next. And every day is core training day. Since becoming a trainer and fitness instructor, I now workout pretty much every single day. I’ve become a huge fan of total body compound exercises. I also LOVE to workout with my clients. So I have to be careful to not over train. I now find that I have a better balance when I mix it up daily.
I tend to like a combination of balance training, flexibility work, strength training (lifting), bodyweight exercises, TRX and HIIT (High Intensity Interval Training) programs, and little bit of dance.
- 10 minute foam rollout then stretch (both static and active)
- Warmup/Cardio – fancy jump roping or treadmill sprints; Bosu popovers (to a great song); 5 rounds of burpees (sets of 10)
- Bear crawls (2 laps), weighted walking lunges (2 laps), curtsy lunges, lateral lunges w/ dumbbells (3-5 sets of 10)
- Box step ups w/ hammer barbell curls (3-5 sets of 10)
- Landmine squat to presses (3-5 sets of 10)
- Front squats (3-5 sets of 10)
- Barbell hip thrusts (3-5 sets of 10)
- Resistance reverse crunches (3-5 sets of 10)
- Landmine oblique twists (3-5 sets of 10)
- Good mornings (3-5 sets of 10)
- 10 minutes cool down
Favorite body part to train?
(Tiffany) Legs & glutes!!!
Can we get a sample of your workout playlist?
(Tiffany) I’m a HUGE hip hop fan.
- Run the Jewels3 _ Hey Kids
- Travis Scott – Wonderful
- YG – One Time Coming
- Kid Cudi (feat. Andre Benjamin) – By Design
- Drake – Sacrifices
- Schoolboy Q – Str8 Ballin
- Future – Wicked
- Chris Brown (feat. Gucci Mane) – Party
- R.A.M – Workaholic
- Big Sean – Moves
- Iamsu – Rockstar
Do you take any supplements? If so what do you take?
(Tiffany) I’ve experimented with a few. As of now I only take Maca Root pills – which balances hormones, supports mood and fertility, increases energy, and enhances natural curves.
What are your staple fitness products for you?
(Tiffany) My Powerbeats, Stance socks, Nike everything, Nalgene water bottle, foam roller, lacrosse ball, jump rope.
Favorite food/Cheat meal?
(Tiffany) Hot wings and nachos
One interesting fact about you?
(Tiffany) I am also an employee at the Natural Resources Defense Council – an environmental organization.
Anything else you would like to share with us?
(Tiffany) I am also a social justice advocate
Tiffany is independent Personal trainer and contractor at Fit Evolution Gym in the Oakland/Piedmont, CA area and Also the owner of TIFFTraining(Transformed,Inspired,Fearless, and Fabulous.) To keep up with what’s new with Tiffany and her business follow her IG page @ogfancypants