📅24 September 2015
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(This is a profile featuring competitors in this Saturday’s Guam International Fitness Championships at the Leo Palace)

Name: Tiara Lizama

Age: 26

Category: Bikini

Village: Santa Rita

Occupation: Student and Fitness Trainer

Hobbies: Reading, Spending time with family, and cooking

How did you first hear about the Championships and what motivated you to complete?: I’ve known about the championships since 2007 but I finally took interest in the sport last year when I watched my first show. I’ve been watching local male and female competitors train day in and day out since then.

Do you have experience? When? What contest(s)?: This will be my first fitness competition to partake in. My motivation comes from goals that I set before returning home last year. I made a promise to myself that I would compete because my love for fitness and the lifestyle is that serious. Once I set a goal and write it down there’s no turning back. Also, I want to motivate and empower people to live a healthier lifestyle. Not just the training aspect but the nutrition part as well. You can’t out train a bad diet.

How long have you been training?: I have been weight training since 2009 and I have been consistently training and prepping for competition since March of this year with my coach and sponsor Tony Morrison.

Training Regimen/Strategy?: Usually consists of two muscle groups. Monday: back and biceps; Tuesday: chest, triceps, and abs, Wednesday: legs; Thursday: touch up on back or chest with abs; Friday: biceps and triceps; Saturday: cardio and abs; Sunday: legs. With cardio everyday before or after my workout.

My top 5 must do exercises?: Lat pull downs, tricep push down with rope, bicep curls, squats, and bent over shoulder flys.

What does your daily diet look like?: My daily diet is done by my coach Tony Morrison and it consists of my caloric intake of 1,100 calories on a low carb day and 1,500 on a high carb day. For the past 6 months I have been eating tilapia and chicken for protein, brown rice, and romaine lettuce, with one protein shake a day. I love the fact that majority of my nutrients all come from food. Granted I get one shake but I’m not dependent on it.

Highlights and struggle during contest prep? In the beginning I hated cardio and now I’ve learned to love it because of the progress that comes from it. When I first started I would prep my meals for days in advance because my schedule was hectic and I would spend hours in the kitchen. But now I spend an hour at the most cooking and packing my meals. I think I’ve mastered the art of prepping. Managing energy during contest prep was also a struggle in the beginning because my sleep schedule was off and I was struggling with my energy but now I’ve learned how to manage it properly with naps during the day and going to sleep by or before 10 pm. In addition, the support I’ve received during this contest prep has been remarkable. I just want to say how much I appreciate everyone that has helped me along the way during this journey. God first and foremost, my coach and sponsor Tony Morrison (wouldn’t be where I’m at without him), my other half Christian Mailloux, my parents, mom and dad Yigo, my entire family, and all my friends that have supported me.

Favorite song to listen to during training or cardio session?: Energy by Drake

Favorite Motivational Quote?: “Talent you have naturally. Skill is only developed by hours and hours and hours of beating on your craft” –Will Smith

Tip of the day: No matter what you’ve been through in the past it does not determine your future. Set your goals and keep your standards high and NEVER let anyone tell you that your goals are unattainable. Keep climbing your ladder of success.


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Lizama hated cardio but has learned to love it. (photo by Richard Camacho IV)

Lizama hated cardio but has learned to love it. (photo by Richard Camacho IV)

Tilapia and chicken for protein - Tiana Lizama gets her nutrients straight from food. (photo by Richard Camacho IV)

Tilapia and chicken for protein – Tiara Lizama gets her nutrients straight from food. (photo by Richard Camacho IV)

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