Black Women Bodybuilding Presents: Bria Johnson

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Tell us about yourself

  • Name Bria Johnson
  • Age 23
  • Height 5’2
  • Weight 130 (during offseason)
  • Occupation: Personal Trainer

Give us a brief backstory on how you got started on your fitness journey/lifestyle.

(Bria) I have always been extremely active, however last year I took a great amount of time off from the gym.  Really wasn’t happy with where I was in my life. So early 2016 my goal was to “get shredded” just for my own satisfaction so I started to work out consistently and rigorous.  In March one of my co-workers brought to my attention that I should compete.  Shortly after I did my research and fell quite fond of the idea.  I am pretty head strong so when I set my mind to something it will get accomplished.  I soon hired a coach and begin to prep for my first fitness competition! It has been uphill ever since, I have now found my passion.

 

What struggle did you run into getting started or staying motivated to continue towards your goals?

(Bria) Prepping for shows takes dedication you can’t even imagine.  There were many nights I wanted to go home and rest after work or sleep late but I had to go to the gym.  Everytime I wanted to quit I would imagine myself walking out on stage receiving that first place trophy.  That vision alone kept me motivated to keep pushing toward my goals.

 

What advice do you have for those struggling with motivation to reach their goals or continue with a healthy lifestyle?

(Bria) I would ask them what they’re purpose is, and if they see their goals important enough to push through hardship.  If so, sacrifice now and the ending result will be unimaginable because of the work you put in.

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What is your approach to Diet/Nutrition and the role it plays in reaching your goals?

(Bria) Diet/ Nutrition is honestly the hardest yet most important part of living a fit life.  I believe you are 100% percent what you put in your body and what you put in is what you will get out.  I see it as eating for nutritious benefits and putting the nutrients you need in your body to reach your goal.  You cannot eat for taste while prepping.

 

What is a typical day of eating like for you?

(Bria) I typically have 5 small meals and one protein shake a day.  My diet consists of high protein, moderate carbs, and low fat.

 

What is your training schedule like and how do you split your workouts?

(Bria) I work out 6 times a week, focusing on specific muscle groups each day.

  • Monday I do legs which consists of squats, lunges, leg press, hamstring curls, deadlift, leg extension, and etc.

 

Favorite body part to train?

(Bria) My favorite body part to train is back.

 

Can we get a sample of your workout playlist?

(Bria) I love music that will keep me motivated and also makes me think.  It really just depends on how I’m feeling that day. It can range from Travis Scott, 2 chainz, and Jeezy, to Lauryn Hill, Kendrick, and bone thugs n harmony. Lol I like to switch it up.

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Do you take any supplements? If so what do you take?

(Bria) I take cell you loss from herbal life, optimum nutrition pre-workout, and any protein snacks and shakes from quest nutrition.

 

What are your staple fitness products for you?

(Bria) Quest nutrition. I absolutely love their protein bars, chips, powder, and etc.

 

Favorite food/Cheat meal?

(Bria) Burger and fries and donuts. I always crave that during prep.

 

One interesting fact about you?

(Bria) I talk in my sleep.

 

Anything else you would like to share with us?

(Bria) Keep pushing and going after your goals! Whatever they may be, don’t conform to please others.

If you are looking for a trainer and would like to work with Bria please reach out to Pbfits via email at Pbfit@gmail.com and also check out her IG page @Bria.lifts

Black Women Bodybuilding Presents: Anowa Adjah

Tell us about yourself

  • Name  Anowa Adjah
  • Height 5’10
  • Weight 216 pounds
  • Occupation Personal Trainer, Group Fitness Instructor, Entrepreneur, and Motivational Speaker

 

Give us a brief backstory on how you got started on your fitness journey/lifestyle.

(ANOWA) I have participated in competitive sports since the age of 6. Years ago, I felt comfort while competing in sports because there were other women with similar heights and stature. Once I stepped away from competing I almost immediately recognized a void in mainstream media and the Fitness arena with curvier women. I decided to apply all my efforts towards exposing the mainstream media to women of all shapes and sizes. After years of being ridiculed and unfairly discriminated against in many fitness genres, I generated a social media following of over 1million supporters. Slowly but surely, more people began to take notice and gain an interest in creating more products and arenas for curvier women.

 

What struggle did you run into getting started or staying motivated to continue towards your goals?

(ANOWA) Years ago, curves and fitness were not the ideal combination. Therefore many people initially rejected my belief that women could still be fit and curvy. 

 

What advice do you have for those struggling with motivation to reach their goals or continue with a healthy lifestyle?

(ANOWA) Set weekly goals and work towards achieving something new each week. It will keep you motivated and focused. 

What is your approach to Diet/Nutrition and the role it plays in reaching your goals?

(ANOWA) You can’t outwork a bad diet! I constantly remind my clients and supporters about the importance of eating healthy and remaining disciplined during their weight loss process. A great body starts in the kitchen.

 

What is a typical day of eating like for you?

(ANOWA) I eat 6 times a day every 2-3 hours. My day usually consists of an early morning smoothie, breakfast, snack, lunch, another snack and dinner. I also drink a gallon of water or more a day! 

 

What is your training schedule like and how do you split your workouts?

(ANOWA) I train 5-6 days a week. I usually do 2 days of cardio, 2 days of legs, 1 day of upper body. I perform abdominal exercises on all days. I usually train legs for 95 . On other days I train for about an hour.

  1. Example of one or more workouts – I usually do circuit training with HIIT
  2. Cardio day (100 ball slams with 30pd ball (4×25 reps)
  3. 100 kettle bell swings (4×25 reps)
  4. 100 box jumps ( 4x 25 reps)
  5. Jump Rope 5 minutes
  6. HIIT for 15 minutes

 

Favorite body part to train?

(ANOWA) Legs

 

Can we get a sample of your workout playlist?

(ANOWA) Future, Anthony Hamilton, SWV, TI, Chris Brown, and Mary Mary

Do you take any supplements? If so what do you take?

(ANOWA) About Time (Whey Protein Isolate) 

 

What are your staple fitness products for you?

(ANOWA) Kettle Bells

 

Favorite food/Cheat meal?

(ANOWA) French Fries and Chicken Wings

 

One interesting fact about you?

(ANOWA) I love to Dance

 

Anything else you would like to share with us?

(ANOWA) I’m a mother of 3-yr old twin boys

To keep up with Anowa you can check out her website AnowaAdjah.com and her social media pages

Instagram: instagram.com/anowaadjah

Twitter: twitter.com/AnowaAdjah 

Facebook: facebook.com/Anowa/

To start this off I would like to explain what Meal preparation, or meal prep for short, really is. Meal prepping is simply pre-preparing meals so that when you need them they are ready for you. This does not always involve cooking the meals.

WAYS TO USE MEAL PREPPING

Meal prepping in general should be used to make some aspect of your life easier. This can be as simple as one less thing to do in the morning before work or just having a meal already prepared to help you stick to a specific eating plan. One way to meal prep is to prep all of your meals for a certain amount of days and store them in the refrigerator. Others prefer to only prep one or some of the meals that they will eat throughout the day and cook some meals fresh before eating them. Another way to prep doesn’t involve cooking at all but only includes seasoning and portioning out ingredients for a recipe and freezing them in a freezer bag for a later date.

WHAT YOU NEED

1. food scale (if portioning food)

2. Tupperware

3. measuring cups

4. freezer bags

5. parchment paper or aluminum foil

GETTING STARTED

To get started you will first need to plan out what you want to meal prep and decide a day to do your

meal prepping and/or grocery shopping on. Some simple things to start with are below.

  • Proteins: chicken breast, ground turkey, ground beef, steak, eggs, fish if you dare
    • Vegan options: lentils, beans, chia seeds, Hemp seeds, spirulina, seitan(gluten)
  • Carbs: wild rice, quinoa, yams/sweet potato, brown rice, whole grain tortillas
  • Healthy fats: Avocado, nuts, nut butters, olive oil, and coconut oil
  • Vegetables: Green beans, asparagus, spinach, zucchini/squash, Greens, peppers

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Once you have planned out your meals and the portions for each meal the next step is to go grocery shopping. Before you go be sure to check newspaper ads, company websites, and mobile apps for coupons and sales going on to save extra money and help plan what you want to buy from each store. Also be sure to make a grocery list including everything you need and the quantity of each item needed. This will help you stay on track and allow you to buy in bulk for things that warrant it.

PREPPING

Now that you have planned out your meals and have grocery shopped for everything that you need, it’s time to prep!

For this I usually start with the things that require the least effort to cook. So I will put my chicken in the oven and my rice or quinoa in the rice maker. If I make sweet potatoes, I cook them in the oven before my chicken so that they can cool down and I can peel them while the other food finishes. Lastly I make my vegetables on the stove top usually “sautéed” w/water or steamed. Once I am done cooking all of my food I portion it out using my scale and put in my Tupperware to store in the refrigerator.

TIPS

1. Marinate your meat when possible

2. Buy nonperishable (rice, quinoa, oils, etc.) items in bulk for saving

3. Invest in a cooler bag if you work in an office – these range from $10 to upwards of $300 but a simple bag from target, amazon, or any department will do fine.

4. Rice cookers are awesome and will make your life easier

5. Parchment paper over foil (trust me on this)

6. Mason jar salads can be convenient when used right

7. Save money by using frozen vegetables

8. Slow cookers = saving time & less work

9. Measure your food to be honest about calories being consumed

10. Don’t stress you’ll get the hang of it

Black Women Bodybuilding Presents: TAZAMISHA (TAZ) BATTS

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Tell us about yourself

  • Name Tazamisha (Taz) Batts
  • Age 26
  • Height 5’5
  • Weight 163
  • Occupation: Analyst

Give us a brief backstory on how you got started on your fitness journey/lifestyle.

(TAZ) It started back in college, fall 2010. It was a few months away from the Olympia. I went a nutrition shop wanting to buy some protein powder because I was wanting to gain some muscle after having my first child. With my first pregnant I had lost some muscle. Little did I know a quick stop at a nutrition shop would be the change for my health and fitness life forever.

 

What struggle did you run into getting started or staying motivated to continue towards your goals?

(TAZ) My biggest struggle, like most, was the diet. I had working out down pack. I didn’t know how much a diet plays in your journey to lost weight. I just knew working out was the key to all success. What motivated me was just sticking to the plan. I want to see my results if I was to stay true to a diet. The more I kept being consistent the better my results. That was motivating enough.

What advice do you have for those struggling with motivation to reach their goals or continue with a healthy lifestyle?

(TAZ) My advice would be to take it a day at a time. Trying to achieve any goal take hard work and dedication. The moment you start to stress about it is the moment when it will become harder! Take it one workout at a time, one meal at a time, and one day at time.

unnamedWhat is your approach to Diet/Nutrition and the role it plays in reaching your goals?

(TAZ) Diet/nutrition is everything. It’s so hard to teach people that. It takes a good, healthy well balance diet in order to achieve any kind of fitness goal.

 

What is your training schedule like and how do you split your workouts? 

(TAZ) Is running around with kids considered a workout? Training for me is 3 times a week. I do lower body one day, upper body the other day and my last day I try to do a full body with plyometrics.

 

Favorite body part to train?

(TAZ) My favorite part right now is upper body. Just trying to gain some strength back from my 3rd pregnancy. I like to see how my strength has increased over time.

 

Can we get a sample of your workout playlist?

(TAZ) User- No Limit is like a warm up song for me. I’m liking the Bad Boy 20th Anniversary album!

unnamed-2Do you take any supplements? If so what do you take?

(TAZ) I’m not supplementing as much right now. I take a vegan protein shake every now and then. The brand I like is Amazing Grass

 

Favorite food/Cheat meal?

(TAZ) Favorite food is oatmeal. I just love my oatmeal in the mornings. I look forward to breakfast

 

One interesting fact about you?

(TAZ) I love singing but can’t sing

 

Anything else you would like to share with us?

(TAZ) Just have a seat and enjoy the ride. We always want to plan our lives out the way we want them. God had a way at showing us that’s not his plans. It’s been 4 years since my last competition, I use to beat myself up about it. But over those 4 years I have had 2 beautiful girls (2 out of 3). Don’t beat yourself if things don’t go as you plan them. continue to ride this journey in life and keep trying!

If you would like to keep up with Fit mom Taz follow her on IG @tazbatts