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Fitness Advice by Award-Winning Personal Trainer Tierney Russell Quick

Fitness Advice by Award-Winning Personal Trainer Tierney Russell Quick, Jenny Cox Holman writer

Are you ready to focus on a refreshed lifestyle and fitness routine changes to meet personal goals for summer?

Lifestyle & Travel Editor Jenny Cox Holman interviewed Tierney Russell Quick, an award-winning personal trainer and owner of Beyond Fit Studio to gather valuable fitness tips for all seasons of life! Enjoy Tierney’s helpful fitness advice to feel empowered and confident to make healthy changes for impressive results.

Tierney Russell Quick, award-winning personal trainer and owner of Beyond Fit Studio, graduated from Mississippi State University in 2005 with a Bachelor's Degree in Elementary Education. In November 2016, Tierney became certified through International Sports & Conditioning Association and is the owner of Beyond Fit Studio.

Tierney’s dedication to help her clients meet their goals in fitness and her passion for personal training led her to be awarded 2018 Best Personal Trainer by Rankin Country Chamber of Commerce & Hometown Magazine. She and her husband Josh have four children and she home schools her 3, 8 and 9 year-old children. They are active members at Restoration Church where Tierney serves in the women’s & children's ministry teams.

Tierney, can you tell our readers about yourself – what brought you to your career? How did you get started?

I felt a calling on my life at a very young age to teach, especially women and children. That calling has looked different throughout many seasons of my life. I have taught in daycares, churches, and public and private schools. During my childbearing years, I felt an urge to come home to be a full-time wife and mother. Over the past 16 years, I have had a passion for health and fitness. My love for health and fitness started in 2003 when I became employed at a local gym in Starkville, Mississippi, while I was attending college. During my college years, I spent a lot of time visiting different physical fitness facilities, attended many group exercise classes, hired personal trainers to work with me one-on-one, and even incorporated many different workout programs in my daily routine at home.

After having my 3rd child, I was in a season of my life where a gym membership was not convenient. I soon began exercising with my sister-in-law in our homes. It was convenient for the time and solely because I had become insecure because of all the pre and post pregnancy weight gain. I felt intimidated to walk into a gym and just felt comfortable in my own home. I worked very hard to just feel good in my own skin again. I had struggled for several years before, during, and after my pregnancies with my exercise regimens and healthy eating. I quickly realized that many other women had these same struggles too. I knew God had used these weaknesses to make me strong and to use my experiences to help other women just like me. In 2016, I decided to get my license to become a personal trainer.

I had recently been attending women’s only classes at a local Martial Arts Academy and the instructor, Danny Nelson, asked me about teaching some classes there. It had never really crossed my mind that I would have that opportunity and privilege to teach somewhere locally in my hometown. That sparked my pursuit of getting my certification. I took a huge leap of faith and opened Beyond Fit Studio in January 2017.

Can you tell us about what classes you offer at your studio - Beyond Fit Studio?

It is currently a women’s only studio. I offer many different classes during the week from early mornings at 4:30 a.m. to evenings between 7:00 p.m. - 9:00 p.m., late Sunday afternoons, and a Saturday bootcamp once a month.

What special services to lose weight, get toned or back in shape after time away for exercising do you offer?

My workouts are created for any fitness levels and ages from 18 to 80. I say that because my mother in law (won’t mention her age; let’s just say a Goldie) attends my classes. I recommend exercising 3-5 times a week for beginners; however, this may increase if you hit goals and want to step up your game. I suggest 45 minutes to an hour workouts, something long enough to get your heart rate up to burn calories.

I also include weight circuit training in my workout classes so that you can target toning, strengthening, and muscle building. I only do light to medium weight lifting because myself, as well as the majority of my clients, just want to tone and tighten muscles with little muscle building. If group exercise isn’t what you prefer, I do offer one-on-one personal training sessions.

Do you specialize in any training styles?

My classes consist of mostly HIIT and weight circuit training. I do incorporate Tabata and Plyometric style training as well. If you are just establishing an exercise routine, I recommend first and foremost, you decide mentally what your goals are! Your body can achieve anything that your mind believes!

Whatever you set your mind to mentally, your body can achieve physically! Set realistic goals that you can obtain. Whether it’s weight loss or weight gain, muscle toning or strength and endurance training, or just to maintain your physique, set your mind to it and just do it! Find someone to be your accountability partner, someone who can provide motivation and encouragement on your journey, particularly someone who has a similar mindset and goals!

What’s your advice for someone just starting to get into an exercise routine?

Find an environment where you feel comfortable to exercise. You are more than likely to have success if you do these things. Once you have established a fitness routine, it is vital that you establish healthy eating habits, especially if you are wanting to lose weight and tone and/or build muscle!

You can exercise as much as you want, but if you don’t change your eating habits, you will not see progress and the results that you probably desire. I can attest to that because I have lived it! I have spent many hours in the gym, only to find myself maintaining when I do not eat right. And trust me, I know that’s so discouraging!

What are some easy changes a person can make to his/her diet to help with the fitness goals?

I recommend that you eat your calorie intake based on your height and weight. Eat moderate proportion sizes when you sit down to eat meals and choose healthy snack options in between meals, preferably one mid morning and one mid afternoon snack.

There are several fad diets that work and people see results, but I highly recommend to just incorporate a healthy balanced eating lifestyle change. Diets come and go, and so will your weight. You have to make lifestyle changes to change your life and body. The saying “You are what you eat” is so true!

Can you give an example of types of foods that you would recommend your clients to eat for breakfast, snacks, lunch or dinner?

What you fuel your body with, does reflect in your physical appearance. I have to tell myself that all the time. Of course, some people are born with “good genes/genetics” but the majority of us aren’t. That’s why it is so important to be health conscious. And yes, of course, I reward myself with what I call a “cheat meal” every few days! I can still enjoy good foods/meals. I just don’t indulge too much because I know where that takes me and that’s binge eating. I love sweets and I know how bad sugar is for you. It’s like a drug! Once you start, it’s hard to stop! I have had to learn control.

I also really encourage meal planning/prepping when eating healthy so that you are prepared at meal times. With busy lifestyles, we are all about what’s convenient to eat. If you have it ready and available, you will make healthy eating choices. If not, most of us will do what is convenient for us which is usually non healthy options like fast food. One bad meal choice can result in one bad day, and you know how that goes! However, don’t let bad choices define you and your success. Jump back on track! You may fail at times. We all have bad days. Always ask yourself why you started and let that drive you.

With all this being said, I am by no means a nutritionist and it’s not my specialty. I don’t carry a license or certification, so I have to be cautious of what I say. I do, however, have contacts that I would recommend when it comes to this point. I am currently working on and trying to get a licensure in this area. Exercising and eating healthy go hand-in-hand. If you are successful in both areas, you will definitely see changes in your body!

What can someone do to stay on track, even on their days off?

Consistency is key and I know with our busy schedules and summer right around the corner, it may be a struggle to make classes on a regular basis. With the clients I work with, I always try to send them workouts to do at home if they can’t make class or have to travel out of town at times.

There is always something you can do with little or no weights to get your heart rate up and get your sweat on. You don’t need hours in a gym to burn calories, just a small area to get your body moving! Take advantage and get outside! Go for a walk or run, anything to be active and moving. There is always something you can do to incorporate exercise into your daily routine! My advice is that you just have to schedule it and make it happen! Make it a part of your life!

What do you like most about what you do?

What I like most about being a physical fitness personal trainer is that I get to help other women! My job doesn’t feel like work when I can help and serve others with my calling. I don’t get the credit for any of it - God has called me to do this and it’s my passion in life!

My job brings much joy! When I look forward to seeing and hearing from my clients everyday, it makes my heart happy.

Physical and mental stamina and strength go hand-in-hand. As a Christian, how do you use your faith to help and encourage your clients?

It’s not all about being fit physically. It’s about living beyond fit. My motto is Live.Beyond.Fit. We are called to live fit physically, mentally, emotionally, and spiritually. That’s what a balanced healthy lifestyle looks like. I strive to make this what it’s all about.

What are your words of encouragement to those needing a boost to get into a fitness routine or healthy lifestyle?

If you are looking for some advice and motivation, I just want you to know that you are capable of anything! You can do anything you put your mind to!

Would you like to reach Tierney Russell Quick for help to meet your fitness goals? She can be reached through Facebook and would love to hear from you! ~

{Blog by: Jenny Cox Holman}

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