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.