Black Women Bodybuilding Presents: Aisha Williams

 

Tell us about yourself

  • Name  Aisha Williams
  • Age 27
  • Height 5’9
  • Weight 165
  • Occupation Weight loss coach

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

(AISHA) After a few failed attempts, I decided to see a health coach for a few weeks where I got to understand how to eat and workout in order to reach my weight loss goals. The more I seen results or even some times none at all I kept in mind this journey was to bring be better health. The more I ate well I felt lighter the more I made sure to work out the stronger I felt. Those feelings and results made me want to work harder.

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

(AISHA)  I had to constantly remind myself this wasn’t for anyone but myself and no one else could do this work but me. My biggest struggle was taking responsibility for myself.

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

(AISHA) Fake it till you make it you have to be your biggest cheerleader because nobody understands more than you and no one wants it more than you. It’s okay to have a bad meal or day or even weekend. Because you can always get right back on track. As long as you are building on  making healthy choices you will see results. Have patience.

 

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

(AISHA) I don’t call myself being on a diet. Instead I plan to eat what will nourish my body when I have cravings I proportion myself before I go over bored lol.

What is a typical day of eating like for you?

(AISHA) I start with infused water with lemon and ginger I’ll add apple cider vinegar a half hour later I’ll have a green smoothie for a snack I’ll have some plantain.  Lunch is usually my biggest meal and I’ll have a big salad or mixed steamed vegetables on the side some rice and beans or potatoes of some sort. For dinner I’ll have chicken with rice and a salad on the side. For my night cravings I’ll have peanut butter  crackers and Always herbal tea with lemon before bed.

 

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

(AISHA) I have a crazy schedule so every week would be different but I try not to go   3 days in a row without working out

  1. Example of one or more workouts : squats with weights are a go to of mine for weight trainings do 2x week. Burpees are a killer when doing hiit workouts I do once a week and I go jogging at least once a week for 3 miles and that helps physically and spiritually while being super effective in burning fat

Favorite body part to train?

(AISHA) My booty

Can we get a sample of your workout playlist?

(AISHA) Knuck if you buck- crime mob, Crunk music- dipset, Milkshake- kelis

 

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

(AISHA) I’ve tried things like pre workout and didn’t like the way I felt and didn’t want to become dependent on anything so I stopped.

What are your staple fitness products for you?

(AISHA) A good sport bras

Favorite food/Cheat meal?

(AISHA) French fries omg

One interesting fact about you?

(AISHA) I believe I’m psychic

Anything else you would like to share with us?

(AISHA) Love yourself in every stage of your journey always find something positive in you.

 

To keep up with Aisha you can check out her Instagram the.glamazon.aisha. If interested in training with her check out her 30 day weightloss plan here https://glamazonfitness.samcart.com/products/glamazon-weight-loss-guide

 

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: Danielle Humes

Tell us about yourself

  • Name Danielle C. Humes
  • Age 32
  • Height 5’6
  • Weight 156 
  • Occupation: Registered Nurse

 

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

(Danielle)  My desire to stay active carried over into adulthood from playing basketball in grammar school and high school but as I got older and had children it shifted more towards fitness. Being a wife, mom, and nurse is physically and mentally challenging and going to the gym is my way of relieving stress and challenging my body in ways I’ve never done before. As a nurse, I’ve seen and taken care of so many patients that have preventable illnesses and health problems so I try to educate and motivate others to change their habits and lifestyles to improve their quality of life.

 

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

(Danielle) My biggest struggle initially was not wanting to go workout alone. I wanted to have someone to work out with if my husband couldn’t come with me but with his encouragement and having a better sense of doing this for me, my dedication kicked into overdrive! No workout buddy, lack of time, being tired, or even feeling sick doesn’t keep me out of the gym. I literally have to force myself to take “rest days” lol !

 

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

(Danielle) If you are struggling with motivation you have to shift your mindset to understand your WHY! You go to work, why? To provide for yourself and your family. You go back to school, why? To equip yourself with the knowledge and tools you need to be successful. Your WHY has to matter to you, it has to be just as important as going to work, exceling in your career, even being a great spouse/parent! You have to want to do it not just for summer, not just to fit in your vacation swimsuit or birthday dress, but to be the best you possible- not just outside but inside as well. Exercise is one of the most underutilized cures for health and wellness and I want to change that!

 

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

(Danielle) I take a flexible approach to diet/nutrition depending upon if I want to bulk up or lean out a bit. I enjoy eating healthy so its never been a struggle for me but I do allow myself to have cheat meals, drink wine, etc. because its good to have that balance. I’ve learned to listen to my body so I get a sense of when something may be lacking in my diet or when I need to make some adjustments.

 

What is a typical day of eating like for you?

(Danielle) For breakfast I usually eat a bowl of oatmeal (with different things added to it depending upon what I have a taste for), two boiled eggs, and maybe some turkey bacon. Definitely have to have my coffee lol! I have scaled back on my use of creamer (I cant let it go yet lol) and I don’t use sugar so that helps as well. For lunch I like to make different kinds of salads with chicken or fish and all kinds of veggies! As a nurse I don’t like to have that heavy feeling after my lunch break so I keep my lunches light but full of good healthy foods! Dinner really varies from day to day but my favorites are baked chicken with a sweet potato and veggies or tacos!! In between meals I eat protein bars, fruit, or some sort of nuts/trail mix. I get my protein shakes in after workouts and definitely the day after a hard workout!

 

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

(Danielle) I train legs heavy twice a weekly, usually Monday & Wednesday. Chest & Back on Tuesdays and Shoulders/Biceps/Triceps on Thursdays. Sometimes I may scale back a bit on Legs and do more upper body work which has been a struggle for me but I’ve made a lot of progress adding more volume to my workout. I like a balanced look overall- nice toned arms and legs/glutes 😊

 

Favorite body part to train?

(Danielle) Legs/Glues are my favorite, I am still learning to fine tune my training to prevent any imbalances on either side and progressively build strength in my glutes because I’m very quad- dominant. Hip thrusts, deadlifts, split squats, & kickbacks are my favorites!

 

Can we get a sample of your workout playlist?

(Danielle) My workout music has lots of hip hop/rap music, the louder the better! I currently have albums by Future, Drake, Big Sean, Kendrick Lamar, & Migos in rotation!!

 

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

(Danielle) I take L Arginine or Maca before I start my workout, liquid L Carnitine before breakfast and again on days I’m going to do cardio, sip on BCAAS during and after my workouts. I also take a daily multivitamin and a women’s probiotic/digestive enzyme.

 

What are your staple fitness products for you?

(Danielle) Other than my supplements and protein shakes, my go-to products are my Beats wireless headphones, my HandlzGloves workout gloves, my GymSheep barbell bar pad, kickback cable connectors, resistance bands, sliders, and 10 lb. ankle weights. All of these products allow me to get a good upper or lower body workout whether I am at home or the gym!

 

Favorite food/Cheat meal?

(Danielle) Tacos with a margarita!

 

One interesting fact about you?

(Danielle) My face doesn’t always read “friendly” but I am one of the coolest, trustworthy silliest, thoughtful, caring, loyal, supportive friends anyone could have! I don’t give it all away too soon though, you have to earn it from me. My closest friends wouldn’t tell you anything different!

 

Anything else you would like to share with us?

(Danielle) I am looking forward to making a positive unique impact on the fitness industry in the near future as a soon to be personal trainer and entrepreneur with my sorority sister/good friend! Refined Physique- remember the name! 😉😊

 

For information on whats new with Danielle check out her IG page @danielle_fab_fit_rn

 

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: 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

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

Black Women Bodybuilding Presents: Tameika Gentles

Tell us about yourself

  • Name Tameika Gentles
  • Age 30
  • Height 5’3
  • Weight 140 – 145 
  • Occupation: Human Resources

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

(Tameika) I was the classic story of the girl who had been overweight her entire life. Growing up, I was the fun, jolly, overweight friend that everyone loved! We’re of Jamaican descent and needless to say, being health conscious was never of true importance. We just ate great food and ate it well! Traditional foods were a huge part of our culture and lifestyle.

As I got older, the weight piled on. I went from being the cute chubby Tameika to becoming severely overweight. After my first year of university and gaining yet another 20lbs (forget the freshman 15), I’d reached 220lbs… what I called my breaking point.

After dozens and dozens attempts at weight loss it finally clicked. My breaking point was where I was at such a low, the only option left was to fix this.  I started with research. I was a great student and loved to learn. This was during a time when Instagram, blogs, and the wealth of information available today just wasn’t there. Ten years ago, I went to the library and took out books on weight loss. I studied the science of weight loss, caloric intake, macros, fitness, weight training and the psychology of obesity.  I was basically a sponge, absorbing everything I could.

It started off with deciding I was going to make my own food. As a student, that consisted of very basic and very affordable meals. But I knew making and preparing my own meals was a first step. Over time it evolved into making my meals fun, buying healthy cookbooks, and trying new recipes.

At the gym, it started with fitness classes! Through research, I knew how important strength training was. Initially it started off with just cardio, but I quickly learned that if I wanted the body I dreamt of, with minimal loose skin, strength training was important. Fitness classes taught me the basics; what a bicep curl was, how to properly squat, how to target different muscle groups. I couldn’t afford a personal trainer back then, so learning in classes was a perfect alternative.

My love for training evolved. It snowballed into the weight room and planning out my workouts. I loved the results my body was experiencing and was committed to seeing where I could take this.

After nine very dedicated months, I lost nearly 100lbs. The key to my weight loss was education. When I hit a plateau, I would figure out ways change up my routine and keep progressing. My family and friends supported me through this journey, but for me, education and research was (and continues to be) the key to my success.

 

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

(Tameika) I tried time and time again to get this journey started and failed. The main problem was lack of patience and inconsistency. It wasn’t until I completely committed to this decision (my breaking point) when I didn’t look back. But before then, it wasn’t an easy journey.

 

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

(Tameika) Start with the mindset of creating a lifestyle. If you do anything extreme, it will not last. Skip the fad diets and the short cuts and stick to the simple formula: Get moving and consume healthy food while monitoring your portions. Taking the simple approach may take longer, but you’ll surely be able to maintain it long term.
Also – connect to your “Why” … write it down and make it meaningful. Revisit your “why” regularly. If you enter this process with a deeper understanding of why this is the decision you’ve made, it’ll make the sacrifices worth it. 10 years post-weight loss I still revisit my “why” often.

 

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

(Tameika) I turn my favorite foods healthy. I have recipes for Healthy Pizzas/Pastas/Baked Goods. I know I am not the type of girl who can eat grilled chicken and brown rice every day. So, I find foods that cater to my taste buds whilst achieving my goals.

I also allow myself 2 cheat meals a week. I have since the beginning of this journey!

 

What is a typical day of eating like for you?

(Tameika) Breakfast: Fiber Rich Cereal with Almond Milk or Fiber Rich Toast with Nut Butter and Jelly

Snack: Coffee

Lunch: Fiber Rich Pasta with Protein or Protein with Potato/Brown Rice or Sandwich/Wrap or  a healthy fun meal I create (i.e. pizza)

Snack: Protein Bar & Fruit or Protein Green Smoothie

Dinner: Protein and Veg (a lot of Veg)

 

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

(Tameika)

Day 1 – Arms/Cardio

Day 2 – Stretch/Meditate/Yoga for 1 hour

Day 3 – Shoulders/Cardio

Day 4 – Stretch/Meditate/Yoga for 1 hour

Day 5 – Legs& Glute/Cardio

Day 6 – Back/ Cardio

Day 7 – Stretch/Meditate/Yoga for 1 hour

All lower body workouts are heavy weights/low reps… all upper body are moderate weights/ high reps

 

Favorite body part to train?

(Tameika) Legs! No Matter the day I always feel the intense burn

 

Can we get a sample of your workout playlist?

(Tameika) While doing cardio I listen to inspiring podcasts/sermons. Things that get me mentally focused. While lifting, I usually listen to 90s hip hop or Dancehall! On Spotify I just grab new playlists each day!

 

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

(Tameika) Outside of a multivitamin, no supplements over here. I’ve been able to lose the weight (and keep it off), maintain muscle mass, and build my ideal body without it so don’t see the need!

 

What are your staple fitness products for you?

(Tameika) My knee brace and lifting belt! Given I was overweight my whole life my joints are weak. They always have been. So using a brace for running helps to protect them. The belt helps me to stabilize as I lift heavy and push myself.

 

Favorite food/Cheat meal?

(Tameika) I love anything Italian, a good burger, and I’m a sucker for sweets!

 

One interesting fact about you?

(Tameika) While I’m most known for all things health and fitness, travel is a close runner up in terms of passions. I moved abroad to Hong Kong almost 3 years ago and have been traveling monthly to a new country/city ever since!

 

Anything else you would like to share with us?

(Tameika) I’m also a certified personal trainer and offer online programs that are customizable to my client’s lifestyle!

 

For more information about Tameika’s online programs and plans check out her website www.tameikag.com/services. You can also follow her socially

Instagram: TameikaG

Facebook: Tameika

Twitter: TameikaG

Snap Chat: TameikaG

Website: TameikaG.com