You might spot Tamaicka Wilbourn sprinting up a hill on Denbigh Boulevard at 5:30 a.m. Yes, that's O dark 30.
That's what this personal trainer and sprint coach does to stay fit.
"I enjoy a healthy body," said Wilbourn. "I want to keep around for my daughter."
We caught up with Wilbourn (when she was weightlifting, not sprinting) and two other personal trainers to find out what they do to stay in shape.
Wilbourn is a petite — make that 4-foot, 9-inch, 103-pound — 28-year-old who lives in Newport News. She's a part time personal trainer for Sentara Center for Health & Fitness in Hampton. She's certified by the American Council on Education and as USA Track & Field level 1 coach.
She works out about four times a week. Some days, she puts in about 45 minutes doing hill sprints and upper-body strength training. She strengthens her shoulders, chest, back, abdominals, triceps and biceps. She switches up between using free weights and weight machines.
"It depends on what's on my list that day," she said. "I try to make my workouts as hard as possible so that I have time to recover on the days that I'm not doing as much work."
On other days, she focuses on her legs — squats, dead lifts, quadricep work, leg extensions and leg curls and uses the balance ball and Bosu. She also does stationary lunges and walking lunges around the track.
On an average day, she drinks Muscle Milk or a power smoothie made of flax seed, yogurt and blueberries at around 5 a.m. She snacks on almonds around 10 a.m., and eats a salad of leafy greens topped with chicken or turkey for lunch. She eats yogurt for a mid-afternoon snack and has pasta, salad, chicken or a tuna sandwich for dinner.
What stands in the way of more people being fit, she said, is consistency. People find it hard to start a routine and stick to it amid busy schedules, she said.
As a single mother of a 3-year-old, she has to be flexible with her workouts. She exercises when someone can watch her daughter or works out at home, she said.
"There's not a day I do not go out walking or do some squats at home," she said.
Wilbourn's tip: Don't get caught up on weight. Weight gain could mean you're gaining muscle. Instead, monitor your body fat percentage.
Wednesdays, you'll find Jim Ruark doing a "300" workout — a cardio-strengthening regiment based off of the workout behind the chiseled bodies of the actors in the movie "300."
The York County resident is a World Instructor Training Schools-certified personal trainer at Onelife Fitness, 815 Middle Ground Blvd., Newport News.
Mondays, he works out his legs. Tuesdays, back and biceps. Wednesdays, it's the full-body "300" workout. Thursdays, it's chest and triceps, and Fridays, shoulders and trapezius.
Saturdays he rests, then on Sundays, he works out in Onelife's "Kick Butt Intervals" class taught by another trainer.
His workouts take between 45 minutes to 11/2 hours, and he often works out with one of the managers.
"He pushes me; I push him," Ruark said.
On an average day, he eats turkey bacon and oatmeal for breakfast, a banana and protein bar or shake for mid-morning snacks, chicken and brown rice for lunch, and another protein shake or two in the afternoon. He eats vegetables and chicken or fish around 4:30 p.m. and again at 7 p.m.
"I do treat myself every now and then to a Reese's cup, because those are my favorite," he admitted.
Ruark is about 6-foot-3 and weighs between 220 and 225. He burns about 4,300 calories a day and consumes about 4,600 to 4,800 calories a day to maintain his size, he said.
Most people seek a personal trainer because they want to lose weight. But if you don't change up your diet, "It's going to be super-hard to get there. The nutrition plan is a huge part of this," Ruark said.
Physical fitness has always been a part of Ruark's life, but personal training is new.
Ruark, who's 38, spent 17 years in the beer industry as operations manager of beer distributors before recently transitioning to personal training to spend more time with his son.
Motivation is the biggest obstacle standing in the way of people being more physically fit, he said.
Ruark's tip: "The biggest investment you're ever going to make in your life is your body," Ruark said. "You're going to buy a car, and that car is not going to stay with you forever. You're born in this, and you're going to die in this. The healthier choices you make, the more you're going to be able to do the things you want to do in life."
Chris Anderson stands 5-foot-10 and weighs 188 pounds. But the 27-year-old Newport News resident wasn't always this healthy.
At 14, he weighed 250 pounds.
"I was definitely obese," said Anderson, a personal trainer and fitness instructor at Planet Fitness, 301B Oyster Point Road, Newport News.
"I just got tired of it, so 5 a.m. every morning, I was running," he said. "It came off slowly because I didn't know nutrition. And nobody in my family knew nutrition. That came along later."
Now, he knows to eat carbs early and skip them at dinnertime.
"Once you eat carbs at dinner, it's going to store as fat," Anderson said. "Your body says, 'Hey, I'm going to go to bed soon, so why do I need these carbs?'"
On an average day, he eats oatmeal or eggs with wheat toast and an apple for breakfast. Midmorning, he snacks on grapes. For lunch, he has chicken breast or salmon, greens and "very minimal wheat bread," he said. He has a protein shake in the afternoon, and meat and veggies for dinner.
"If I'm over my limit, I know what I need to do the next day as far as my workout," Anderson said. "It's definitely about balance."
He's been a fitness instructor and personal trainer for about a year. He's American Sports and Fitness Association and TRX Suspension Training certified.
Anderson works out three to four times a week. He goes to group sessions with a personal trainer Wednesdays and Thursdays, and sees her one-on-one every other Friday.
Occasionally, he'll run intervals — alternately sprinting and jogging for 20 seconds —or lift weights, but he doesn't overdo it on weights.
"I don't focus on a lot of weights, because you don't really need to, unless you're trying to develop some type of body or look like a magazine," he said.
He's learned to mix up his workouts.
"Because anytime your body goes to do something new, it uses its energy a lot different," he said.
What stands in the way of fitness for most people?
"Lots of food, the access to food, definitely stands in the way of people being in shape. The signs, the commercials, when you walk into a department store, they've got snacks up front, they have sodas up front. You can't even walk in a school without passing a vending machine. Something is always saying, 'Hey, it's time to eat. It's time to drink something.' That actually slows us down a lot."
Anderson's tip: "Never skip breakfast. I don't care if you're not working out all. But even just to lose weight, you start off with a balanced breakfast because that determines whether your body's going to store fat, or whether it's going to use the fat for fuel for the rest of the day."