I’ve always loved being around athletes and have been fascinated with how food and exercise impacted the body and mind. I studied sports science and played soccer in college, but I had always craved understanding a deeper side of fitness, instead of just the competitive side. I was curious to learn more about lifting weights and building muscle, so I got my personal training certification.
Then, during the COVID-19 pandemic, I finally got to explore my interest in fitness more. With a ton of free time, I figured exercise was the best way to cope, so I turned to Instagram for workout inspiration in hopes of finding a fitness influencer who looked like me. I quickly realized there were very few Black women in the fitness space, especially in the United Kingdom, where I’m from. I wanted representation, so I decided it was going to be me.
I began doing at-home workouts almost every day and documented my progress on Instagram. I didn’t have traditional gym equipment, so I used water bottles and bags of rice instead of dumbbells, and did moves in my living room, like walking lunges, biceps curls, and weighted sit-ups.
When gyms reopened in 2021, I was so excited. I finally had access to barbells and weight machines, and could focus on heavier compound movements to work multiple muscle groups simultaneously like squats, deadlifts, and bench presses.
After two years of exclusively strength training, I wanted more from my fitness routine—so I decided to try hybrid training.
Most of my life, I focused on either cardio or strength training. But from my sports exercise background and personal training certification, I knew that combining the two—a practice known as hybrid training—would help improve my overall fitness and performance. So, I went all in and signed up for the 2023 London marathon, and planned to hybrid-train for the race. I’ve always loved having an end goal to work towards, plus, I figured the training process would be rewarding, especially come marathon day.
For my training, I blended full-body strength training with sprint intervals and long-distance runs. Every day of training was different, which kept me challenged and engaged, and I noticed serious gains to both my cardiovascular fitness and physical strength. I was able to run faster, further distances without burning out, my lower body felt stronger, and I was able to efficiently recover between workouts since I was using different muscles each day. It was the best of both worlds.
To support my training, I prioritized eating enough protein and honored the 80/20 method.
In college, I didn’t optimize my nutrition to fuel my workouts (which was okay, I was enjoying life!). But once I started hybrid training for my marathon, I began prioritizing protein for muscle growth and complex carbs for fuel before and after workouts. My go-to meals are eggs, steak, or chicken paired with rice or sweet potato, and I always try to have a colorful plate packed with fresh fruits and veggies.
That said, I never restrict myself and always do my best to honor the 80/20 method, which involves eating healthy, whole foods 80 percent of the time and being flexible 20 percent of the time. I have a sweet tooth, so I always make room for dessert, but I also regularly enjoy traditional African food which consists of rice, plantains, beans, and stew.
Hybrid training has helped me crush two marathons and prepare for a recent HYROX race.
I still have aspirations of crushing another marathon. But since running and functional strength workouts are two of my favorite workouts, HYROX, the “race for hybrid athletes,” piqued my interest. I recently competed my first HYROX race and trained with my own workout plan to focus on endurance and strength:
- Monday: five- to 10-kilometer run (roughly three to 6.2 miles), followed by full-body strength training
- Tuesday: high-intensity, HYROX-style workout with moves like the ski erg, burpees, and wall balls
- Wednesday: moderate-paced cardio such as an hour-long walk or 30-minutes on the StairMaster
- Thursday: upper- or lower-body strength training (either back and biceps or glutes and hamstrings)
- Friday: five- to 10-kilometer run, followed by core training
- Saturday: full-body strength training, followed by a five-kilometer run
- Sunday: Rest
Each strength workout consists of four to five exercises per session, with three or four sets of 12 to 20 reps. My aim is to improve muscular endurance (a muscle’s ability to sustain repeated contractions for an extended period before it fatigues) since it supports my running, so I focus on moderate weight and higher reps.
Lower body days are my favorite because I notice a huge payoff on my running efficiency. When I lift heavier, I’m less fatigued during my runs and am able to accelerate and maintain speed for longer. Plus, because running is so taxing on the joints, I love building my surrounding muscles to protect and support my joints.
3 Fitness Products I Can’t Train Without
These three factors were key to my training success.
1. I kept an open mind and explored new ways of moving my body.
Even though I came from a competitive athletic background, that doesn’t mean I always have my workout routine totally figured out—and that’s okay. Part of the fun in fitness is exploring different types of training and understanding when and how my body feels best. Marathon training was intense, so if I was sore and tired one day, I adjusted my training by doing fewer sets or lighter weights the next day. I always keep an open mind and embrace my own progress, because in the end, fitness is truly about understanding my body and bettering myself.
2. I found a sustainable workout routine that is both fun and challenging.
Previously, I only focused on one exercise modality at a time, which led to boredom and burnout, but once I understood that hybrid training allows me to work toward multiple goals at the same time, I was hooked. Not to mention, it’s a fun fitness routine that keeps me disciplined and consistent. I’m grateful that I actually look forward to my workouts every day—it’s been the biggest game-changer.
3. I put myself out there and built an incredible community.
At the start of my journey, I was disappointed in the lack of Black representation in the women’s fitness space, so I took it upon myself to make that change and created an incredible community. Posting my journey was initially out of my comfort zone, and I never expected to receive so much love and encouragement from strangers, but I’m obsessed with my online community who feel like good friends. Giving and receiving support inspires me daily, and the positive impact of others keeps me smiling and excited for what’s to come.
Being an athlete is not a linear journey, but I’m loving where my path has taken me so far. My mission is to be the strongest version of myself, and discipline, consistency, and community within hybrid training are key elements to my success.