Black Women Bodybuilding Presents: Tisha Henry

Tell us about yourself

  • Name Tisha Henry
  • Age 36
  • Height 5’6
  • Weight: 146 
  • Occupation: Personal Trainer

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

(Tisha) It all started when I was a teenager, and I was constantly made fun of because of how skinny I was. There was even a point in time where my mom called me malnourished. I needed to find something that would make me feel better, become healthy as well as put on some size. Then in my mid twenties I was introduced to the fitness lifestyle, had a personal trainer for a few years and I found a new love and passion for fitness as a whole. Then after pushing myself for years, as well as going to school to become a personal trainer myself, I have cultivated a deep passion for health and fitness, as well as helping others achieve their fitness goals.

 

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

(Tisha) In the beginning I was very intimidated by the weightlifters that have been lifting for much longer than I have. Because of this I was always a bit nervous. Then I said to myself that they are in the gym for the same reason that I am, and I was able to eventually put the nerves along with that whole way of thinking behind me in order to push myself forward towards my goal.

 

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

(Tisha) Write down your goals, and post them somewhere that you can see them everyday. And constantly remind yourself why it is  you are doing what you are doing.

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

(Tisha) Diet/Nutrition is very important, because if you don’t eat well while you train you won’t see any physical progress whatsoever. Your diet and your workouts should work hand in hand.

 

What is a typical day of eating like for you?

(Tisha) I typically eat somewhere between 4 and 6 meals a day. Each meal is usually  carb and protein dense.

 

What is your training schedule like?

(Tisha) I train at least 5 days a week, and my split is either two muscle groups together, or an upper body/lower body split.

  • Example of one or more workouts – Example: 1. Bicep curls, seated row, hammer curls, lat pull down. 3 sets of 12 – 15.

Favorite body part to train?

(Tisha) Legs

Can we get a sample of your workout playlist?

(Tisha) I don’t really have a playlist per say, but I am I a soca lover so usually I would just find a soca playlist on Soundcloud and go with that for my workouts.

 

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

(Tisha) I take whey protein, omega chews and BCAA’s.

 

What are your staple fitness products for you?

(Tisha) My Grizzly wrist straps and my TrainRite workout diary.

 

Favorite food/Cheat meal?

(Tisha) Chicken fingers with gravy.

 

One interesting fact about you?

(Tisha) I love to sing, which includes singing in the shower and around the house in general. I tend to turn everyday songs into Broadway musicals.

If you are in the Toronto  you will definitely want to keep up with Tisha and her Instagram @Ms_fitt_fitness as she and a partner will be instructing Saturday morning  boot camps this summer.

Black Women Bodybuilding Presents: Keeli Brown

Tell us about yourself

  • Name Keeli Brown
  • Age 29
  • Height 5’4
  • Weight 125 
  • Occupation: Financial Specialist/Trainer

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

(Keeli) In 2011 my college sweetheart broke up with me. I had gained over 20lbs during college and hadn’t worked out since high school. I was in a bad place. I decided it was time to take care of me – I changed my diet (cooking more and eliminating junk food) and started working out 3-4 days a week (half cardio half weight lifting). I started seeing changes and so did everyone else. In 2015 I got my personal training certification as well as a group fitness certification. I began teaching classes in my apartment complex and eventually started teaching at my work gym. I competed in my first bodybuilding competition in October 2016 and won 2nd place Novice and 1st place Open Class C at the Lee Haney Games in Atlanta, GA. I am currently teaching classes at Evolving Fitness in Mabelton, GA.

 

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

(Keeli) Training for my first competition was probably the hardest thing I have ever done. I loved working out so it was mostly due to my diet. I had a very strict calorie count and was completely drained after my workouts. I kept reminding myself that I would basically be naked on stage and everything I ate would show. I had an amazing support system of family and friends to keep me on track as well.

 

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

(Keeli) Having a specific end goal makes a world of difference in a weight loss/fitness journey. Most people are not passionate about fitness. You need a real goal to hit in order to keep going.

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

(Keeli) During my competition prep I had a meal plan but could be flexible and count macros at well.

 

What is a typical day of eating like for you?

(Keeli) My typical day of eating is as follows:

Breakfast: Oatfit Oatmeal and 3 egg whites

Snack after workout: two rice cakes with PB and protein shake (and banana in offseason)

Lunch: protein/spinach (carb in offseason)

Second lunch: protein/spinach

Dinner: Protein/spinach/carb (off season I can eat what I want)

Snack: Protein cookie

 

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

(Keeli) I usually train 4-6 days a week with at least 3 leg days. Not much cardio in the off season if any.

Example workout:

Warm up

Walking lunges 2 minutes

Set A 4 sets

Leg Press (feet wide) 20 reps

Calf Raises 20 reps

Set B 4 sets

Hip Thrust 20 reps

Bulgarian Split Squat 15 reps/leg

Set C

Plie Squat 20 reps

Jump Squat 20 jumps

 

Favorite body part to train?

(Keeli) Glutes!

 

Can we get a sample of your workout playlist?

(Keeli) Beyonce, Rihanna, and Nicki are all staples in my mix and sprinkle in some Drake for good measure.

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

(Keeli)  Yes – Vegan Protein Powder, BCAAs, and Glutamine.

 

What are your staple fitness products for you?

(Keeli) Resistance bands are clutch especially when traveling or I can’t make it to the gym.

 

Favorite food/Cheat meal?

(Keeli) Peanut Butter.

 

One interesting fact about you?

(Keeli) I sang at Philips Arena for an engagement hosted by Grant Hill in 2015,

 

Anything else you would like to share with us?

(Keeli) My goal is inspire women to take charge of their life and bodies – you can look and feel as amazing as you want!

For information on whats new with Keeli check out her website www.workoutsbykeeli.com or her IG page @workoutsbykeeli

What are macros?

Macronutrients known as macros are by definition a substance required in relatively large amounts by living organisms. In the human diet this refers to types of food (e.g., fat, protein, carbohydrate). Micronutrients are what we know as vitamins and minerals and are needed for the body to function properly, just in a much smaller amount then macros. Protein, Carbohydrates, and Fats all play apart in the growth, development, and functionality of the body and none of them can be removed from consumption permanently or long term without side effects. To help better understand the role each of these play in the function of the body we will spend some time to briefly define them and what they do in the body.

Protein

Proteins, termed the building blocks of the body, are large molecules composed of amino acids. Proteins are responsible for many functions of the body some of these are; acting as enzymes, hormones and antibodies in the body along with building, maintaining, and repairing cells, tissues and organs of the body. The body needs twenty amino acids and can create eleven of these by itself. The nine that the body cannot create are what are called “essential amino acids” and must be acquired through food. These essential amino acids are: Tryptophan, Threonine, Isoleucine, Leucine, Lysine, Methionine, Phenylalanine, Valine, and Histidine. Meat and eggs contain all 9 essential amino acids but those following a plant based diet still have plenty of options to get all of their essential amino acids in. This can be most easily done through the pairing of legumes and grains like rice and beans or peanut butter and whole wheat bread.

Carbohydrates

Carbohydrates can be classified as any of a large group of organic compounds occurring in foods and living tissue including sugars, starch, and cellulose. They contain hydrogen and oxygen and can be broken down to release energy(glucose) in the Human body. Glucose is used as the primary source of energy for the brain, muscles and other parts of the body.

There are two types of Carbohydrates, Simple and Complex. Simple carbohydrates are sugars with a molecular construction of one or two parts. Simple carbs are digested in the body quickly and are a quick source of energy for the body. Complex carbohydrates are sugars with a molecular structure of three or more parts. The process to digest these carbohydrates takes longer and are usually more apt to satiate hunger than simple carbs. Complex carbohydrates also contain necessary vitamins, minerals, and fiber.

Fats

Fats are organic compounds that are made up of carbon, hydrogen, and oxygen and they are a source of energy for the body. Fats are essential to the diet just like protein and carbs as they help you absorb the micronutrients vitamins A, D, E, K otherwise known as the fat-soluble vitamins. The fats we get from food also give our body the essential fatty acids called linoleic and linolenic acid. Fats also play a vital role in body functions like blood clotting (vitamin K) and developing of the brain (vitamin D) just to name a few. Similar to essential amino acids these fats are essential because the body cannot produce them. The three main types of fats in relation to nutrition are Unsaturated fats, Saturated fats, and Trans fats. There are two types of fats most would consider good/healthy one is Monounsaturated fats found in olive oil, avocados, nuts and seeds. The other is Polyunsaturated fats found in sunflower oil, walnuts, flax seeds/flaxseed oil, and fish to name a few. Saturated fats while found mostly in animal products and byproducts can also be found from natural sources like coconut and coconut oil. Trans fat occur naturally in some meat and dairy products but most of the trans fats that the general population consumes are created by adding hydrogen to vegetable oil (hydrogenation) making it take a more solid form. Trans fats should be avoided as much as possible as currently there is little research out here to list any positive health benefits from them unlike the other two fat types listed.

How to calculate macros?

To calculate macros you have to understand how to break them down. This is done by a simple equation of energy(calories) per gram. Protein and carbohydrates have 4 calories per gram. Fat contains 9 calories per gram. So 10 grams of protein and carbs equals 40 calories, but 10 grams of fat equals 90 calories.

Example:

10(grams of carbs/protein) multiplied by 4(calories) = 40 calories

10(grams of fat) multiplied by 9(calories) = 90 calories

Being able to calculate macronutrients is essential when using a meal plan that breaks down your calories into macro percentages. For example, if you have person who consumes 1800 calories and has their macros broken into a 35/35/30 or 35% carbohydrates, 35% Protein, and 30% fat plan then the grams required of each macronutrient would be as follows:

1800 x .35(35%) = 630 calories   630/ 4 = 157.5g protein & carbohydrates

1800 x .30(30%) = 540 calories   540/ 9 = 60g fats

If you would like to skip doing the math on your own then you can use a macronutrient calculator like here.

Black Women Bodybuilding Presents: Adriene Williams

Tell us about yourself

  • Name Adriene Williams
  • Age 29
  • Height 5’6
  • Weight 184 
  • Occupation: Hospital Appointment Coordinator

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

(Adriene) I was going through a divorce about 7 years ago and I decided to talk to a recruiter about enlisting in the military.  The recruiter came to my house and weighed me and told me that if I wanted to join the service I would have to lose 80lbs.  At that time I had no idea I weighed 235lbs.  I never owned a scale and only used it once a year when I was going to the doctor.  I couldn’t believe I was that big.  He then went into my kitchen and looked at the food in the refrigerator and empty alcohol bottles that I saved for display and stated that I would have to change my diet and add exercise.  He told me no pork, beef, breads, sweets, sodas, pastas, fried foods etc., and said that I would have to work out for at least 1 hour a day.  He followed up with me for about two weeks and then I never heard anything else from him again.I stuck with the plan because I noticed how making those changes caused me to feel different.  I felt lighter and I had a ton of energy.  Working out became a part of my every day routine.  I would not miss a day.  It helped with relieving stress and tension.  I loved my new lifestyle.  I now feel incomplete if I am not able to work out and I have a completely new outlook on food as well.  I have a hunger to learn more and push myself to newer levels in this journey.  I was able to lose 75lbs naturally.

 

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

(Adriene) In the beginning of my journey I honestly didn’t have any struggles that I can remember. I knew I had to do something.  Once I made it a routine, it became second nature.  I looked forward to being able to wake up the next day to work out or after I got off work.  It became my therapy and I was in love with my results.

 

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

(Adriene) Never give up.  I know this sounds so cliché but it is the truth.  We all fall off the wagon and we all have things in life that we go through, but never give up or lose sight as to why you started.  It can also be very overwhelming with all the new quick fix products that are offered nowadays.  Stay away from them!!! Always remember that “nothing works but WORK”.

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

(Adriene) I think nutrition is the biggest hurdle for reaching my goals.  Anyone can work out and be active, but if your diet is not on point then it doesn’t matter.  Me personally, I have a difficult time with nutrition because I work in a sedentary environment with other people who love to indulge in foods that I know are not beneficial to my growth and will hinder me.

 

What is a typical day of eating like for you?

(Adriene) On a good day I eat very low amounts carbohydrates (less than 25g), vegetables, protein and moderate healthy fat.  Since I practice Ketogenic dieting I’m able to eat higher amounts of fat and protein and low carbs.

 

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

(Adriene) Typically I train 3-4x a week. Tuesday, Thursday, Saturday and some Sunday’s.  Since I am a full time single mother, work full time, and I’m enrolled in school full time I am not able to work out every day.  When I do workout I make it count.  I believe in working your entire body instead of focusing on splitting days for different parts of your body. Full body to me means using your entire body to do an exercise.  I.e. squats, deadlifts, push-ups, jumping jacks, jump rope planks etc.

 

Favorite body part to train?

(Adriene) Since I have naturally big legs I enjoy training my legs.  I also like training my oblique’s and arms as well.

 

Can we get a sample of your workout playlist?

(Adriene) My playlist right now consist of artist like: Joey-badass, Kevin Gates, Vybz-Kartel, Rae Sremmurd, Fat Joe, Future, Tory Lanez, Meek Mill, Drake etc.

adri4

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

(Adriene) I am not really big on supplements.  I prefer real foods.  I am a firm believer that if you nourish your body with proper foods you will not need to supplement as much.  I do however consume protein shakes as snacks every so often.  My protein of choice is Premier Protein because it is very low in carbs, high in protein (1 shake = 30g), and taste amazing.  I also take Juice+ Plus capsules which is just an added bonus to my diet.

 

What are your staple fitness products for you?

(Adriene) My “McDavid” waist band, along with my Bose noise canceling headphones.

 

Favorite food/Cheat meal?

(Adriene) Fried chicken with regular flour or fried rice.

 

One interesting fact about you?

(Adriene) I get overly excited about healthy foods and learning about the benefits of what we eat.  Another fact about me is that I get really depressed after a few days without exercise.

 

Anything else you would like to share with us?

(Adriene) One thing I noticed about the fitness industry is that everyone feels that their way is the right way or how they do one thing should be the same way everyone does it.  I think that is the main reason as to why people get discouraged and give up so quickly.  There are multiple ways to accomplish the same results.  No one way works for everyone.  Find what way works best for you and stick with that!

To keep up with Adriene and learn more about her fitness Blog Flawed Body Fitness go follow her IG page Flawedfitchick and website www.flawedbodyfitness.com

 

Black Women Bodybuilding Presents: Dawn Wallace

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Tell us about yourself

  • Name Dawn Wallace
  • Age 34
  • Height 5’3
  • Weight 158
  • Occupation: School Bus Driver and Certified Personal Trainer

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

(Dawn) I got started on my fitness journey/lifestyle after having my first child 12 years ago, Of course I started off with the goal of losing my baby weight and getting back into my pre-baby jeans. I mainly started off doing cardio and focused on a healthy diet. Once I become curious with weights and strength training my passion spiked and I noticed better results. Fast forward to two more kids later, and the passion for fitness increased and it was a feeling that wouldn’t go away. For about 3 years I considered becoming certified as a trainer because I found myself constantly giving advice and tips to family and friends and other members that I would talk to in the gym. I realized that this was my passion it was that thing that excited me and the drive to get out of bed every morning. Fitness changes so much more than the physical it strengthens the mind also. Fitness creates a positive healthy mental and creates so much clarity. So, I finally convinced myself to study and become certified. And that’s exactly what I did, I am a certified trainer through NASM.

 

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

(Dawn) The main struggle that I encountered during my journey was that i found it hard for me to stay motivated and focused being that I am a single mother of 3 children. My days start at 4:30 am and I’m usually not in bed until 10-10:30 pm, with nonstop errands and life in between. It was a challenge studying, working, and being an active mom of 3. Not only was I physically tired but mentally exhausted as well. The irony is that my 3 children are also what kept me motivated and pushing through the challenges. I want them to know that it is possible to go after your passion and not give up just because it gets hard. We all deserve to live the life that brings us happiness and excitement, the life that we are destined to live. I want my kids to always chase better and be greater. I want my children to see me happy, that truly is what keeps me going. Me being happy with my lifestyle and excited about my career and creating that environment for my kids.

 

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

(Dawn) For those that struggle with motivation to reach their goals or continue to live a healthy lifestyle, I would say JUST KEEP GOING. Look at the old you and the current you, compare! Not just physically but mentally. How has your mindset changed, how much more energy do you have, how confident and proud are you now versus the old you before you started this journey. Your mental is going to be what makes you and breaks you in this lifestyle. It’s up to you to either go forward or backwards. Honestly, we all have times we feel discouraged or defeated, we lose our motivation and can’t find the drive sometimes. We question if we will ever get to that goal or is it even worth it. We all find ourselves eating junk food a bit too much, and guess what…IT’S OK!!!! There’s not a fitness professional out here that has not gone through this more than once and will continue with this battle, we’re all human. It just gets easier as you go along and you’re able to control your mindset and have your junk food and moderation. You’ll be able to know when enough chips are enough chips, lol. Just get back in the race and don’t be hard on yourself, celebrate your accomplishments and be proud of every step every day!!! This is a hard lifestyle and the fact that you are in it, whether you’re at the beginning, middle, or been in here for years, whether you’ve fallen off one time or 100 times, be proud that you stepped up and are here. Remember to set realistic goals that can be accomplished in a realistic time, and everything will fall into place

dawn2

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

(Dawn) Diet and Nutrition play a huge role in my fitness journey. You can spend hours at the gym, do cardio two times a day, its nothing without a healthy diet. Food is fuel for the body, it’s what keeps us going. Diet and healthy eating are very very important. That’s a peeve of mine is when I see people eating poorly and they think that the gym will make up for it. Don’t get me wrong I have my cheat meals or sometimes I lose to temptation, so I’m not perfect. But I understand how important it is to reaching my goals and staying healthy.

 

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

(Dawn) My typical day of eating is starting off with breakfast, I NEVER SKIP BREAKFAST!!!! I will have oatmeal (old fashioned oats) with peanut butter and an apple. A few hours later I’ll have a snack, usually a fiber bar or almonds. For my lunch and dinner, I will have whatever I meal prepped. I meal prep on Sundays for the upcoming week. I will have the heavier portion at lunch because I’m still up active and running around like a chicken with my head chopped off lol. And for dinner I have the lighter portion because my day is coming to an end and I’m starting to slow down, so I don’t want too much food in my stomach. I have snack in between my meals. My snacks range from apples, boiled eggs, almonds, yogurt, banana, fiber bars, peanut butter, carrots, tuna fish, kale chips…its so many healthy snacks out there to choose from. And water is VERY important. Get your water in, drink drink drink and drink water.

 

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

(Dawn) My training schedule changes depending on my goals. I train at the same time 85% of the time to keep my body on a schedule. I do cardio about 3 times a week, and strength training 5-6 times a week. I usually focus on two muscle groups at each training session for myself. I will perform 4-5 exercises for each muscle groups with 3 or 4 sets with high reps of 12-15. I love intense training, I don’t stop until I’m exhausted. And once I’m exhausted I will do a burnout exercise just to finish off that tired muscle. a. Leg day may consist of jumping squats, barbell squats, deadlifts, cable kickbacks, abductor exercises, weighted lunges and the burnout could be a kettlebell swing or a pulse squat holding a heavy kettlebell for 25 secs, and I’ll do the burnout for 3 rounds.

 

Favorite body part to train?

(Dawn) My favorite body part to train would be legs. It’s the largest muscle in our body and it can be intense. And the best part about strength training is that after your workout is completed your body is still burning calories throughout the day, even if you’re sitting on the couch doing nothing. Whereas with cardio, once you are finished you immediately stop burning calories. So, training legs always gives me that burn that I’m looking for.

 

Can we get a sample of your workout playlist?

(Dawn) My playlist can range depending on my mood. I can be playing Fantasia one minute and the next minute I’ll be playing some good old Bone Thugs-n-Harmony lol. So, for me it depends on my mood. I don’t always need that good heavy bass beat with a good flow to get to get me motivated. Sometimes I need to slow quiet soulful sound to get my head right and get me focused. My playlist includes Mary J. Blige, The Game, Alicia Keys, Beyoncé, Bone Thugs-nHarmony, Erykah Badu, Boyz 2 Men, Jay-Z, Mary Mary, Tamela Mann, Nicki Minaj, R.Kelly, Hezekiah Walker, Otis Redding, Yolonda Adams, the list goes on!

dawn1

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

(Dawn) I do post workout protein shakes. I like to use these to quickly get protein to my muscles after an intense session. I use the powder ones and make a shake using vanilla whey protein powder, apples, spinach, peanut butter, soy milk, and ice. Sometimes I will add greek yogurt or dark chocolate chips to satisfy my sweet tooth.

 

 Favorite food/Cheat meal?

(Dawn) My favorite food/cheat meal would have to be pizza or a good greasy steak and cheese with extra everything!!!

 

One interesting fact about you?

(Dawn) I love nature. I love nature trails, waterfalls, mountains, volcanos, deserts, rainforests. I love being outside after the rain. The way it feels and smells somehow relaxes me. I love the sound of rain. I like watching the sunset and love looking at the moon.

 

Anything else you would like to share with us?

(Dawn) I love to share my journey and my motivation and just hope that I can help to inspire others and help change a life!!

If you would like to keep up with Fit mom Dawn follow her on IG @queen_fit_mama

 

Black Women Bodybuilding Presents: Letimicia Fears

 Meci front

Tell us about yourself

  • Name Letimicia Fears
  • Age 27
  • Height 5’4
  • Weight 135
  • Occupation: Graduate student/teacher

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

(Letimicia) I played sports in high school but definitely fell off in college. I didn’t start going to the college rec at all until my senior year of college when I got the wild hair up my butt to run a half-marathon lol I didn’t know what I was doing at all, just running on the treadmill until I began experiencing knee pain.  I slacked off a lot but started incorporating weightlifting into my workouts in 2013 because I decided I wanted to build my glutes and get stronger.  In 2014, I began following Marcus Jennings, better known as @Superhumanyogi on IG and began taking his power yoga classes, as well as working out with weights.  This lead to me meeting and practicing with S. Renee Watkins, b.k.a. @IAmReneeWatkins and practicing hot yoga.  During this time, I was transitioning to vegan diet and yoga really helped with that process. As of now, I am a member of M.A.D.E. Fitness, where I’m able to attend boot camps, power lifting classes and participate in running challenges. I am in the best shape I’ve ever been in my life!

 

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

 (Letimicia) I did not know what I was doing at all! So I wasn’t really seeing any results so I wasn’t motivated.

 

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

(Letimicia) My advice would be to switch it up and keep yourself interested.  Try some different classes, join a running group or try a vegan diet for a week.  I think keeping yourself challenged is important as it will keep you mentally engaged and you can see how your body reacts to different workouts.

Yoga pose

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

(Letimicia) I have been vegetarian/vegan for the last two years, that’s proven to be diet enough. I do not count calories or anything like that but I do eat to match my activity level for the day. My metabolism is pretty fast so I eat a lot and I make sure to have at least one fruit smoothie with plant based protein every day.

 

What is a typical day of eating like for you?

(Letimicia) I have at least one fruit smoothie with protein a day.  Besides being a vegan, my diet is healthy but not very strict. My breakfast is usually fresh fruit and cereal. I don’t eat fast food at all. I cook a few times a week and eat that for lunch and dinner.  I make sure to include a protein like beans, quinoa and soy-free meat alternatives or grain meats and I have at least one kind of vegetable, sometimes two.  And If I want dessert, I have dessert.

 

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

(Letimicia) I workout 6 days a week. I run twice a week, boot camp/power lifting 3 days a week and yoga at least once.

 

Favorite body part to train?

(Letimicia) Lower body is my favorite to train! I love seeing how much more I can squat as I get stronger.

 

Can we get a sample of your workout playlist?

(Letimicia) I’ve been listening to a lot of Chance the Rapper lately, he’s awesome to run to! But usually I listen to a lot of girl power R&B: Erykah Badu, Ledisi, Solange, Missy Elliott, TLC. If I’m lifting heavy, I like gangsta rap lol Tupac can power you through anything!

rock climb

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

(Letimicia) I take Double X by Nutrilite regularly as well as their Joint Health Twist Tubes for knee support.

 

What are your staple fitness products for you?

(Letimicia) I always make sure to have my XS Intense Pre-Workout Boost and XS Energy Bars! They get me through tough workout and long days!

 

Favorite food/Cheat meal?

(Letimicia) My favorite food is chocolate so decadent desserts are my weakness! I tell myself that I’m balancing it out with the water and fruit lol

For more information on the supplements that Letimecia takes visit her site at www.amway.com/CMIe

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