SLAY (Stay Loving All of You)

With a desire and passion to empower, encourage, and inspire women to lift their way to a fitter lifestyle, Sprint.Squat.Slay. was envisioned in 2016. There is a stigma in society that women who weight lift look “bulky”, “un-feminine”, and “unattractive”. The minute Sarah picks up a barbell, she doesn’t look or feel that way. She feels strong. She feels sexy. She feels empowered. She looks confident. She looks beautiful. She looks happy. So how did society come up with this absurd stigma when it’s far from the truth?

 

There is also the thought that women who do weight lift are mostly bodybuilders and pro-athletes. While there is truth to this, this is not the only case. Women of all backgrounds and occupations participate in weight lifting activities, and enjoy reaping the benefits that health and fitness brings. According to girlpowermarketing.com, women make up over 70% of purchasing decisions in the U.S. Sarah came to the realization that women of color are an underrepresented segment of the multi-billion-dollar fitness industry. An industry that is constantly growing has yet to market to women of color, a segment of the market that has nearly one trillion dollars in purchasing power. With the underserved gaps in the market and concerning matters in mind, she knows that God revealed it is time to bring a different image to the mind of the woman weight lifter, and be a living example of what SLAYing (Stay Loving All of You) in and out the gym looks like.

What started out as simply encouraging other women in the gym soon transitioned into a passion to really motivate others to be the best version of herself. After lots of prayer and direction from the Lord, it was time to use her spiritual gifts of dedication, drive, and discipline to intentionally embark on a journey of love and support through coaching others. It only made sense that her mantra on fitness be the banner for her business- Sprint.Squat.Slay. Why Sprint? Simply put, sprinting is one of the best anaerobic exercises that builds muscle and shreds fat. Why Squat? The squat is the most utilized functional movement in body building and everyday life. Why Slay? Why not? SLAYing in and out the gym is a must. With these personal principles in mind, Sarah launched the personal and group training side to the business in Arlington, TX, and is available for coaching throughout the Dallas-Ft. Worth area. She is adamant that fitness is meant to be fun and is a space where she can be herself. On any day, she can be found in front of the mirror, headphones on, with a barbell in her hands.

Sarah encourages her clients to SLAY at the early stages in their journey and appreciate the beauty in deciding and following through with commitment, confidence, and consistency. Sarah believes that God has plans to expand and launch the different facets of Sprint.Squat.Slay. As she patiently awaits the arrival of each facets season, you can expect great things rolling out over the remainder of the year and into 2018. As she is allowed, God will empower her to assist in building her empire around empowering, encouraging, and inspiring women to push past their comfort zones, lift heavy, and SLAY in and out the gym.

For inspirational pieces, workouts, and updates visit: www.SprintSquatSlay.com

For personal coaching or group training email: Sarah@SprintSquatSlay.com

Follow Sarah on social media!

IG: msjamaicaqueens

Twitter: msjamaicaqueens

Facebook: Sarah Makanjuola

Black Women Bodybuilding Presents: Sarah Jane

Tell us about yourself

  • Name Sarah Jane
  • Age 25
  • Height 5’11
  • Weight 175
  • Occupation: Sales Account Executive

 

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

(Sarah) My “fitness journey/lifestyle” evolved almost two years ago, however as of four years ago I decided that I needed to make a change in my life If I really wanted to be happy and appreciate what I saw in the mirror. Two years ago, I picked up CrossFit for recreation and to keep the weight that I lost off. I would’ve never imagined that a sport that literally tests your fitness level and mental capabilities would be something I truly enjoy doing and maintaining the lifestyle that comes along with it.

 

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

(SarahEverything. I didn’t know about health or fitness, all I cared about was weight loss. My biggest struggle was staying off the scale and not getting so upset when the numbers wasn’t moving in the direction that I wanted or move at all. I could not comprehend why my body wouldn’t cooperate even though I was doing all the things that I was supposed to; eating right (counting calories) and exercising. Also, I wasn’t fair to myself in the early stages, I got upset when I would “fall of the wagon” and eat the “good food that is bad for you”, as a result I rarely enjoyed the process of losing weight and body transformation.

 

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

(SarahStay off the scale! It’s easier said than done, trust me I know it is, but you must give yourself time to adjust to a lifestyle that you most recently adopted. I believe that the biggest hurdle to overcome is the extremely high expectations that we set with little to no room for failure. I think it’s great to set the bar high, please continue doing so, but also remember that the difficult part comes from the realization that enduring a new lifestyle will be difficult at first. Health and Fitness shouldn’t be viewed as a mean to an end, that perspective is temporary and one of the main reasons why its easy to become discouraged. A lifestyle change is the equivalent of learning a new language or skill, you will mess up a few times at first, but with consistent preparation and focus you will naturally get better at it. As cheesy as it may sound *eye roll*, Enjoy the process.

 

 

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

(SarahI don’t diet and exercise. I eat and train. I don’t believe it boils down to semantics because diet and exercise sounds restrictive and temporary. My goal is to maintain a level of consistency while continuing to push myself outside of my comfort zone. I eat to fuel my body to perform at a level that is acceptable to me. Eating is good! I love to eat lol. If I miss a meal I get cranky, if I get cranky I am not productive, and If I am not productive, I am wasting time. Time is of the essence and once it’s gone, that’s it. Every minute I waste not working towards my goals is time wasted and puts me one step back from the potential of where I could’ve been.

 

What’s a typical day of eating like for you?

(SarahIt depends on the day and what my training looks like, but it can vary anywhere from 6-8 meals or times I eat. I eat about every two and a half to three hours.

Breakfast is always big (tip: you’ll burn more throughout the day if you fuel your body early) it can vary from 500-820 calories. 1 cup of spinach, 2 pieces of whole grain bread with protein (toast with a tablespoon of almond butter), 3 strips of turkey bacon, two boiled eggs (white part)

Meal two: Protein shake

Meal 3: ground turkey, asparagus, sweet potatoes

Meal 4: Arugula salad mix; light vinaigrette dressing

Meal 5: Chicken Breast, spinach, and brown rice

Meal 6: Chicken and Broccoli

Meal7: Protein shake and whole grain bread

Meal 8: Greek yogurt and strawberries

 

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

(SarahMy training split is as follows:

Monday: Legs

Tuesday: Arms, Back, and Core

Wednesday: Legs

Thursday: Chest and Obliques

Friday: Legs

Saturday: Cardio and work on functional movements (deadlift, clean, jerks etc..) or mobility exercises

Sunday: off

Favorite body part to train?

(SarahLEGS! (quads, hammies, glutes, calves) I love it.

 

Can we get a sample of your workout playlist?

(SarahMy playlist varies between Gospel, Reggae, Dancehall, African Music, R&B, Rap, and Pop. If I had to choose a playlist of 12 songs that when I’m tired and really need that extra push to finish strong it would be:

R Kelly- World’s Greatest

Christina Aguilera– Fighter

Brian Courtney Wilson- Worth Fighting For

Nicki Minaj- Win Again

Rocko- Umma Do Me (remix)

T-Pain- Up Down

Cardi B- Bodak Yellow

Lil Jon- Get low (remix)

Drake- Energy

Mobb Deep ft. Lil Kim- Quiet Storm

Chief Keef – Faneto

Kelly Clarkson – What Doesn’t Kill You

 

 

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

(SarahYes. Xtend BCAAs. I switch off between Amin.NO.Energy and C4.

 

What are your staple fitness products?

(SarahMy staple fitness products are:

Dymatize Whey Isolate Protein

Xtend Scivation BCAAs

Amin. NO.Energy

 

 Favorite food/Cheat meal?

(SarahMy favorite food is French fries!!!

 

One interesting fact about you?

(SarahI collect Wine. I have over 150 bottles in my collection. I worked in the Wine and Spirits industry for three years and developed a taste for good wine, I have an extensive knowledge of appellations, growing regions, and grape varietals.

 

Anything else you would like to share with us?

(SarahI am a Certified Personal Trainer, I am pursuing an MBA in Marketing with a concentration in Kinesiology, and I’ve launched a website, and business all in 2017 . None of that would’ve been possible without Jesus Christ. I am beyond grateful for where He has me right now and where He will continue to take me. It has been a busy year to say the least, but through it all I’ve found my passion in life that I believe is worth fighting for. Thank God for all the ups and downs this year has brought, I have learned so much since I stopped operating in fear. I encourage everyone, especially women to do the same. Don’t be afraid to go after what you want.

 

If you would like to keep up with Sarah and SprintSquatSlay.com follow her on IG @Msjamaicaqueens

Black Women Bodybuilding Presents: Sonja Price Herbert

Tell us about yourself

  • Name Sonja R. Price Herbert
  • Age 48 years young
  • Height 5’3
  • Weight 128 
  • Occupation: Pilates Instructor Badass/Founder of Black Girl Pilates

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

(Sonja)  I started working out in junior high but mostly to help with my depression. I was mostly lifting weights and running. During the early part of my 20s, aerobics classes were still in so I would follow the videos. I knew that I wanted to do something in fitness but was not sure how to begin. I found Pilates first and fell in love so I got certified. I also cross train a lot with kettlebells, barbell training, yoga etc.

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

(Sonja) Honestly, depression has been a deterrent but once I was up I was good. There have been many times where depression won the battle however, I would allow myself time to bounce back. I know that working out makes me feel better so I would end up doing something even if it’s yoga. I also have a group of three friends who keep me motivated and work out a lot. We talk every day and do park workouts in the summer.

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

(Sonja) Be real with what YOU can do. Give yourself a break when you just don’t feel like it. It’s totally ok. I believe in being real with yourself and your feelings. Find a supportive group of friends who believe in you and being healthy. My squad has been a Godsend and also understand what its like to be unmotivated.

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

(Sonja) I allow myself to eat something if I’m craving it. I try my BEST to do the 80/20 but sometimes its looks like 20/80 lol. As I have gotten older there are things that I have developed sensitivities too like kale, some fruit, tomatoes etc. so I do stay away from those foods.

What is a typical day of eating like for you?

(Sonja) Breakfast HAS to happen. I big breakfast person and have lately been a pancake junkie. My favorite is Bob’s Red Mill because it is all organic, natural ingredients and owned by the original owner. The employees also have stock options in the company as well. My lunch is typically a good mixture of protein, veggies, and a good carb. Now that does not always happen and plus as a Southern I like dessert sometimes. Dinner is pretty much like lunch but not as heavy because I get home after 8pm most nights.

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

(Sonja) My workouts are much different than when I was competing which was done in splits. Now that I am not competing this is what it pretty much what it looks like:

  1. Pilates on the reformer – intermediate and some advanced work; handstand/walkover practice on the ladder barrel and handstands up against the wall – Monday/Wednesdays
  2. I attend a Calisthenics class at my gym Revolutionary Fitness whenever my scheduled allows on Wednesdays but will also do some calisthenics/KBs outside once its warmer.
  3. Yoga is usually on a Sunday for about an hour and half.

Favorite body part to train?

(Sonja) Upper body because I used to have weak upper body.

Can we get a sample of your workout playlist?

(Sonja) I love old school so:

Forget Me not -Patrice Rushen

This is How We Do it – Montell Jordan

Children’s Story – Slick Rick

Push It – Salt N Pepa

Baby I’m A Star – Prince

Little Red Corvette – Prince

Poison – Bell Biv Devoe

Supersonic – JJ FAD

I Go To Work– Kool Moe Dee

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

(Sonja) I only take a multivitamin, iron, and glucosamine, Omega 3,6,9.

What are your staple fitness products for you?

(Sonja) Perform better mini bands, kettlebell, sandbag, magic circle, Pilates Toe exerciser

Favorite food/Cheat meal?

(Sonja) Mac and cheese, biscuits.

One interesting fact about you?

(Sonja) I was a Social Worker for almost 20 years.

Anything else you would like to share with us?

(Sonja) I have two amazing children who are athletes. My 24 year old daughter is a former dancer turned sprinter and my 18 year son is also sprinter. Both of my brothers were athletes in high school but I was not. My youngest brother is an amazing Group Exercise instructor in Dallas, Texas. He teaches Hip Hop and athletic training classes. I recently, started Black Girl Pilates which is platform specifically for Black Pilates Instructors to share ideas, struggles and successes within the method.

For information on whats new with Sonja check out her social media pages below!

Facebook: Commando Core Fitness

IG: Commando Core Fitness Black Girl Pilates 

Twitter: @SonjaRHerbert

Black Women Bodybuilding Presents: Lisa Ree

Tell us about yourself

  • Name Lisa Ree 
  • Age 28
  • Height 5’8
  • Weight 159 
  • Occupation: Medical Social Worker by day/Certified Personal Trainer by night

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

(Lisa) My fitness journey started exactly on April 4, 2014. Like most, I was unhappy with the way I looked in the mirror and especially with no clothes on. I gained a ton of weight after losing a baby mainly emotionally eating just not caring anymore. I was always tall so I was told that I carried the weight well but I knew the health conditions I was at risk for. My highest weight was 215. So I said to myself either you do something about it or shut up. So I decided to take action. I made small daily changes to my diet and started to walk in my neighborhood park 3 times a day and the weight started to melt off just like that. I said to myself “hey this is working” so that’s what kept me on my journey and I haven’t looked back since then.

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

(Lisa) My main struggle at the beginning of my journey to remain consistent was my job at that time. I was working in child welfare as a social worker. I had hardly any time for myself after working over time most days and of course not getting enough sleep. It was hard to keep my workout schedule going and especially hard to keep my nutrition on point as I would often make excuses to put off a workout until the next day because I was so tired or I’d decide to eat fattening unhealthy foods as comfort foods due to the high stress of my job.

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

(Lisa) Don’t stop! Even when you think or feel like you’re not progressing, trust me your body is making small internal changes that will lead to the big external changes you’re working so hard to see. Change doesn’t happen overnight but if you’re consistent and persistent it will happen!

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

(Lisa) I can’t stress enough how major nutrition is. It is KEY! Exercise is the easiest part. The other 23 hours can be the most difficult if you allow it to be. My suggestion is for anyone to download the free Myfitnesspal app it is a life savor! It tracks all of your meals, calories, macros and everything! I’ve been logging everyday since 4/4/14 by habit. Start by making small changes to your diet. For instance, if you love little Debbie cakes and can’t live without them and you eat about 4 a day, cut that back to 2 a day until eventually you get to 1 a day and then ZERO a day! Find other healthier substitutions for the things that you love. Clean eating does not have to be boring 🙂

What is a typical day of eating like for you?

(Lisa) I’m currently training/dieting for my first figure competition. This is not an ideal diet for the average person wanting to lose weight as it is a bit more strict with no snacking involved. I eat 6 meals a day. Meal 1: Oatmeal and Eggwhites Meal 2: Protein Shake Meal 3: Chicken, Broccoli, Sweet Potato Meal 4: Ground Turkey, Asparagus Meal 5: Salmon, Broccoli Meal 6: Protein Shake

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

(Lisa) I workout 6 days a week. Training different body parts each day. For instance, legs one day and back and bis the next day. I also complete 45 minutes of cardio each day as well.

  • For instance, Quad (front thigh) focused Leg Workout exercises: Front Squats, Leg Extensions, Leg Press, Lunges, Sissy Squats as a finisher

Favorite body part to train?

(Lisa) Shoulders by far 🙂

Can we get a sample of your workout playlist?

(Lisa) I mainly listen to a lot of motivational YouTube videos and Pandora stations such as CT Fletcher, Eric Thomas and Steven Furtick. I also listen to Gospel stations.

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

(Lisa) Of course Protein Powder for my protein shakes, Branch Chain Amino Acids, Preworkout and a Fat Burner. Multivitamins and other vitamins such as Vitamin C & D that I take daily to supplement what I may miss in my strict diet for competition prep.

What are your staple fitness products for you?

(Lisa) I have to wear my Workout Belt daily as well as my Polar Watch and HRM to let me know exactly what my heart rate is each workout and also the amount of calories I’ve burned that workout.

Favorite food/Cheat meal?

(Lisa) Unfortunately I don’t do cheat meals as often as it’s mainly by choice I honestly don’t crave meals like pizza or burgers. A cheat for me would be a donut from Publix Bakery 🙂 I love Sweets anything from cake to donuts to pie.

One interesting fact about you?

(Lisa) I’m a Goal Getter. Once I set my eyes on a prize, it has to happen. I have to go after it with everything I have in me to get it. I’m also slightly too competitive lol often times with myself I like to outdo the old me every day.

Anything else you would like to share with us?

(Lisa) I love seeing other beautiful black women take control of their health. I love to see “us” in the gym at the park or wherever working it out! Health is wealth! Also My personal training business is Balanced Bodies Fitness. Always accepting new clients!

 

For information on whats new with Lisa check out her IG page @balancedbodiesfitness16

Black Women Bodybuilding Presents: Whitney Jacobs

Tell us about yourself

  • Name Whitney Jacobs
  • Age 29
  • Height 5’5
  • Weight 150 
  • Occupation: EMR consultant

 

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

(Whitney)  My dad was always active in health and wellness so I was brought up in  it.  I was raised always having a weight room in our house.

 

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

(Whitney)  After graduating college, I still had that drive to compete because I had competed in athletics my entire life.  Growing up in sports, that was your reason and way of working out so I had to rethink about the ways and reasons to work out.

 

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

(Whitney)  Grab a friend!  Friends help give yo the accountability and encouragement that we need when we feel like we’re lacking it ourselves.

 

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

(Whitney)  I try to eat organic and unprocessed food!  I love going to local farmer’s markets to get fresh food!  We have to think about how we approach and understand the connection between the food we eat and how our body functions.

 

What is a typical day of eating like for you?

(Whitney)  I always drink a glass of water with apple cider vinegar within ten minutes of waking up.  I will usually make a smoothie (spinach, kale, flax seed, turmeric, fruit) and eggs.  My meals consist of a portion of a protein source (meat, fish, chicken, lentils), lots of vegetables, and I snack on nuts and fruit throughout the day.  I truly believe it’s about what we eat and not always how much we eat.  Eating the right things is vitally important.

 

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

(Whitney) 

Monday-legs

Tuesday-back

Wednesday-shoulders

Thursday-legs

friday-arms/chest

My cardio varies from running, biking, stairmaster, swimming, roller blading, playing basketball

 

Favorite body part to train?

(Whitney) Legs!

Example workout:

leg extensions

leg curls

leg press

Single leg rdl superset with curtsy squat

TRX bulgarian split squat superset with jump squats

cable kick backs

cable pull throughs

 

Can we get a sample of your workout playlist?

(Whitney)

Until I pass out—Uncle Reece

Joyful Joyful—Lauryn Hill

Nobody—Tye Tribbett

Stomp remix—Kirk franklin

I can’t help myself—Uncle Reece

Higher—William Murphy

1-2 Victory check—Tye Tribbett

It’s Working—William Murphy

God’s Got a Blessing—Norman Hutchins

Hold up the Light—Bebe & CeCe Winans

Long as I Got king Jesus—Vickie Winans

The Anthem—Jesus Culture

Freedom—Eddie James

Mighty Long Way—Tye Tribbett

Hallelujah Praise—CeCe Winans

Jesus be a Fence—Fred Hammond

 

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

(Whitney)  Plant based protein powder, multi-vitamin

 

What are your staple fitness products for you?

(Whitney)  Versa loop bands, foam roller

 

Favorite food/Cheat meal?

(Whitney)  Dark Chocolate

 

One interesting fact about you?

(Whitney)  I’m an avid animal lover!

 

 

For information on whats new with Whitney check out her IG page @FreedomFitness1

Black Women Bodybuilding Presents: Moniek Richardson

Tell us about yourself

  • Name Moniek Richardson
  • Age 34
  • Height 5’1 1/2
  • Weight 140
  • Occupation: Personal Trainer, Clinical Social Worker

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

(Moniek)  I started my fitness journey in my early 20’s while struggling with high blood pressure. I tried to stay active in the gym while balancing school, work, and life. In 2013 I decided to create a blog about my fitness journey. That is how the brand Fit While Brown was created. The blog quickly grew into so much more. I would call my friends and tell them to meet me at the park and would create fitness boot camps for us. My love for health and fitness grew. Working in the healthcare industry for many years, it opened my eyes to many health issues that could be prevented. Being a clinician I saw the struggle with weight loss for many people was much more than just physical and I wanted to address that. My vision for myself was to work with the physical and mental wellbeing of a person.   As I continued to workout with others they would ask if I was a personal trainer. I would say no and they would then ask “why not”?. So I asked myself “why not” and I started my program with NASM. I was certified in 2015. At that time Fit While Brown, LLC was launched. I had my avenue push my passion of health and wellness. It has always been a focus on lifestyle and not just a temporary fix.

 

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

(Moniek) In the beginning I struggled with balancing time and commitments. Since my health was a priority to me, I continued to work until I found that balance.

 

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

(Moniek)  I would tell them hang in there. There is no one way to get there. It can be as colorful as you need it to be but make sure you get there. Keep going. You are worth it.

 

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

(Moniek) I am a big advocate for meal prepping, which is one of the services I provide. To be successful at reaching those goals you have to plan and prep. I make sure I keep myself within certain nutrition goals and I track my food and meal prep every Sunday to make sure I stay with that. It is a time commitment but it makes your week better and your food choices are healthier.

 

What is a typical day of eating like for you?

(Moniek) I typically have 3-4 meals and 2 snacks. I have long days so I pack all of my food with me. Breakfast I usually make egg muffins. Lunch might be grilled salmon and roasted veggies. Dinner might be shrimp stir fry. My snacks include fruit, fig bars, and almonds.

 

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

(Moniek) I work out 3-4 times a week depending on my schedule with clients. I try to get a run in on one of those days (3-5 miles). A leg day may include: 100 (sets of 25) squats with a weight, reverse lunges with weights (3 sets of 20) , and box jumps (3 sets of 20). And I may finish with 3-30 second sprints.

 

Favorite body part to train?

(Moniek) I love legs! This is my favorite part to train.

 

Can we get a sample of your workout playlist?

(Moniek) 

My run/race mix:

Money Baby (K Camp)

U Don’t Know Me (T.I)

The Way You Love Me (Keri Hilson)

I’m Drinking/Red bull (Beenie Man)

Dance (A**) (Big Sean)

My Chick Bad (Ludacris)

I’m Out (Ciara)

Ring The Alarm (Beyonce)

Radio (Beyonce)

Turn Down For What (Lil Jon)

Clapper (Wale)

Na Na (Trey Songz)

 

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

(Moniek) I take CLA, Omega 3’s, Coq10, and a multivitamin. Most of what I take are regular natural supplements.

 

What are your staple fitness products for you?

(Moniek) I don’t use many products. I do like Sweet Sweat when I am in the sauna.

 

Favorite food/Cheat meal?

(Moniek) Mexican Food

 

One interesting fact about you?

(Moniek) I love horror/scary movies

 

Anything else you would like to share with us?

(Moniek) I’m thankful for every opportunity to share my passion and love for helping others live a healthier lifestyle.

 

 

For information on whats new with Moniek and her Fit While Brown Business check out her contact information below

Email: fitwhilebrown@gmail.com

Facebook: www.facebook.com/fit.w.brown

IG: @fitwhilebrown

Youtube: Moniek R

It’s not a diet; it’s a lifestyle!

Fit While Brown was formed on June 12, 2014 by Moniek S Richardson, LCSW, MBA, CPT. It was formed for the purpose helping people learn how to lives healthier lives and promote health and wellness within local the communities. Fit While Brown is setting itself apart from other businesses in health and fitness by providing a unique focus on individual and corporate wellness programs by attending to both the physical and mental health of the client.

Our mission is to help people achieve an optimal level of physical and mental health. By promoting a healthier lifestyle, we are helping people to avoid disease, premature death, and prevent further decline of existing health conditions. It is our mission to focus on creating a pathway to a healthy long term lifestyle for its clients.

 

For more information on Fit While Brown contact them at

Email: fitwhilebrown@gmail.com

Facebook: www.facebook.com/fit.w.brown

IG: @fitwhilebrown

Youtube: Moniek R

 

Black Women Bodybuilding Presents: Dr. Brittney Dayne

Tell us about yourself

  • Name Brittney Dayne, PharmD
  • Age 31
  • Height 5’9
  • Weight 145 
  • Occupation: Pharmacist

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

(Brittney) After earning my degree in 2010, I began my journey as a pharmacist with the goal of educating my community on improving their overall health and lifestyle. I had no idea that through several interactions with patients and learning their stories, I would also be inspired to better my own lifestyle and truly lead by example! I made the decision to train and dedicate myself to fitness so that my patients could see that I ‘practice what I preach!

 

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

(Brittney) My biggest challenge with this journey is sacrificing time spent with friends and family. I haven’t missed out on all special moments, but it’s been more than I’d like. As a competitor, the focus and discipline that’s required is extreme. If you are preparing for a competition during the holidays, it’s difficult to not fully indulge in the experience of eating and celebrating with family and friends. The sacrifice has always proven itself to be worth it, but it’s still very challenging in those moments.

 

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

(Brittney) When dieting becomes the main factor of discouragement, I like to tell myself (and others) that every decision I make will indeed have an impact. I can deal with the temporary joys of eating something that will have a lasting, negative impact. Or I can make a decision that will benefit my body and my goals. The same way we make decisions to get up, go to work, and take care of priorities is no different than the decisions we make for our health and goals.  You must see dieting as a wise decision and not a burden.

 

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

(Brittney) I’m a big fan of tracking macronutrients. It’s easy enough to stay within calorie limits. However, if the majority of those calories are coming from fats, you will prolong progress and lessen your chances of reaching your goals. MyFitnessPal has been golden for me!

 

What is a typical day of eating like for you?

(Brittney) I try to have a balanced breakfast with carbs, low fats, and protein – oatmeal, eggs, protein shake (or a similar variety). Lunch and dinner will consist of veggies and some form of protein (chicken or fish). I’ll have heavier carbs around my workouts.

 

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

(Brittney) I have a personal trainer that I see 3 times per week for strength training. The majority of my lifting sessions focus on legs. I do 45min to an hour of cardio in the morning, typically 3-4 times per week.

Example of one or more workouts

  • Squats are always a priority. Heavy leg presses and leg extensions are great for quad development. Heavy kickbacks and hip thrusts for the glutes. Isolated hamstring curls and stiff-legged deadlifts to keep the hammies popping!

 

Favorite body part to train?

(Brittney) Glutes!!

 

Can we get a sample of your workout playlist?

(Brittney) I listen to albums during my workouts and switch it up with the times! Currently, I love Jidenna’s album “The Chief” and Miguel’s Spotify Sessions really get me going for cardio

 

 

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

(Brittney) For supplements, I drink protein shakes daily with breakfast and after a workout, pre-workout (only when it’s been a long day), BCAAs intra-workout, theanine to keep cortisol levels low (stress hormone), stomach enzymes with each meal, and of course my daily multivitamin.

 

What are your staple fitness products for you?

(Brittney) For morning cardio, I never leave home without my Lipoxyderm lotion to help burn fat in problem areas like the midsection. And my absolute favorite fitness apparel brand is Celestial Bodiez. Their tights and shorts are incredible for these glutes of mine! LOL

 

Favorite food/Cheat meal?

(Brittney) I could eat rice cakes and almond butter all day long! Specifically, Justin’s Vanilla Almond Butter!!

 

One interesting fact about you?

(Brittney) Before I found my passion for fitness, I was a ballerina for 18 years. Tall, narrow, 120lbs, black ballerina! It was my first love!

 

Anything else you would like to share with us?

(Brittney) For the past 2 years, I’ve been competing in the NPC bikini division. I’ve placed at national shows and currently working to take my physique and posing to the next level and earn pro status! Wish me luck!

 

For information on whats new with Dr. Brittney Dayne check out her IG page @drbrit_fit

TIFFTraining

TIFFTraining was founded in Oakland, CA in 2016. Most personal trainers spend at minimum, at least a few years working in a commercial gym before branching out on their own.  After some consideration, I decided that was not the route for me. That TIFFTraining needed to happen now, in this space, at this moment in time. That my love and knowledge of fitness; the love for my community; and well-proven work ethic would make it a successful venture. Being that I am a black woman and fitness pro, working for an environmental NGO, living in Oakland — a historically proud and diverse city currently under the siege of gentrification, I found that I had an overwhelming desire to be ‘a boss’. Not just for myself, but for other women in my community that dream of being in shape and having something to call their own. Another big piece – the fitness industry is dominated by mostly men and white women. I needed to represent, and to be a real source for other women that look like me. I also know a little something something about making fitness fun. Once the perfect location (Fit Evolution Piedmont) and team to train and build alongside came into the picture, it was really a no brainer to be an independent NASM certified personal trainer and contractor, and launch TIFFTraining.

TIFFATraining

Maybe you've tried to lose weight before…Maybe you don't like "gyms"…Maybe you don't know where to begin…Join the fit squad that knows how to get it done. It's time to change your life!! We got you 😉

Posted by TIFFTraining on Tuesday, January 31, 2017

The TIFF in TIFFTraining is an acronym. Be Transformed Inspired Fearless & Fabulous. That is what my business and brand are all about! My life (and body!) where truly Transformed once I committed myself to the gym and to achieving my body goals. I became more invested in the process and Inspired by others in the gym and in the industry. I now get to give back, and give that inspiration to others! The combination of focus and increased strength that comes with body building makes me Fearless both in the gym and in other aspects of my life. Once you can back squat anything over your weight, no one should EVER underestimate you. Most definitely not yourself. Lastly, there’s Fabulous. That just comes with the territory. I want ALL of my clients get to this place. To embody all of it. You will never have a perfect body. That is all just relative anyway. But when you consistently train, eat well, and sculpt your idea of the perfect body, you deserve the title. Be fabulous. You definitely earned it.

 

For more information on TIFFTraining:

Instagram: @ogfancypants

Facebook: TIFFTraining

Email: Tiffany@TIFFTraining.com

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.

Example workout:

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.

Here’s one:

  • 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