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Tia-Clair Toomey: Daily Routine

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The currently reigning “Fittest Woman on Earth” loves to prove people wrong. Tia-Clair Toomey was a runner-up two years in a row in 2015 and 2016 at the CrossFit Games, so the next year she came back hungry to score a victory that had so far eluded her. Toomey ended up winning the 2017 CrossFit Games in a hard-fought battle against her fellow Australian Kara Webb. Then she won the next one, then the next one, then every single Game after that up to the present day.

“If someone told me I couldn’t lift something or I can’t do something, I’ve always been so strong-minded that all I want to do is prove them wrong,” she said in a 2020 interview. “I think that that’s what really helped me build my strength and made me super determined to just go out there and say: you know what? I’m not going to let those people tell me how to live my life.”

Introduced to the sport by her now-husband Shane Orr, the Australian weightlifter and CrossFit champion was originally an athletics competitor who competed in running. She initially didn’t enjoy the CrossFit classes, but after persisting through a few more sessions, she was all-in. It wasn’t long before joining that Toomey began participating in regional competitions. She won the highly coveted champion only four years after she first started.

“(CrossFit) was something new that I wasn’t very good at, and it was something that I wanted to try and get better at,” she explained to The Sport of Fitness publication. “Whereas track, I did it for a few years, so it was something that I was a little bit bored of.”

Tia-Clair Toomey’s daily routine: calories & cardio

On a typical day, the CrossFit superstar is up at around 7am, although there are some days that she wakes up earlier at 5.30am. The first thing she does after getting up is hydrate her body.

“I have a glass of water and a squeeze of lemon in it to give it a bit of flavor,” she told Women’s Health. After that, it’s breakfast time. “I’ll sometimes have oats with blueberries, strawberries, and raspberries,” she revealed. “I also really like scrambled eggs with turkey bacon and avocado and sourdough toast. That’s my go-to, favorite thing to have.”

While Toomey has set macros as part of her daily routine — 140g protein, 230g carbohydrates and 60g of fat — she has learned to eat intuitively, rather than sticking to a strict diet regimen.

“Whatever my body feels or wants tends to determine what I’m eating,” she told Women’s Health. “I have a coach that I trust and can confide in whenever I may be wanting to indulge in something that probably would ruin my recovery and how I feel. She’s educated me on how important it is to listen to the body and reading the ingredients. That was a huge eye opener.”

When it comes to her CrossFit routine, Toomey boasts a staggering training schedule. She splits up her week with a mixture of cardio and technique work. This includes three running workouts, speedwork sessions, conditioning work on the rowing machine, SkiErg and Assault Air Bike, as well as swimming. The CrossFit athlete can also spend up to six hours in the gym working on the different Olympic lifts, such as the snatch, clean-and-jerk, squat, deadlift and bench press.

For her lunch, Toomey usually opts for a stir fry because it lets her add in as much vegetables as she likes and a different source of protein. She cooks it all up with coconut oil. “I stay away from other oils,” she explained to Women’s Health. “Pure coconut oil has a bit of flavor, and I know that’s the only thing going into my body, [which makes me] confident that I’m staying healthy and providing my body with good clean nutrients.”

With her long workout sessions, Toomey makes sure she is always staying fuelled by grazing on snacks throughout the day. Oftentimes she’ll have Fuel for Fire — a protein smoothie in a squeezable pouch — or just a banana.

For dinner, Toomey likes to keep it simple — “A nice go-to dinner is cooked up kale with salt sprinkled over it, and a slice of salmon or steak,” she said. “It’s light and satisfying and healthy. I try to have a smaller dinner, so I’m not going to bed on a full stomach.”

Recovery is also a big part of her weekly routine. Aside from the standard stretching routines, Toomey also uses a foam roller, and massage & compression equipment. She also hits the sauna and ice bath a few times a week. But most importantly, she gets enough sleep. Bedtime for the CrossFit champion is typically 9pm — she aims for a minimum of eight hours of sleep a day, but likes to get 10 to 11 if possible.

I just pushed myself past that hurting point where not a lot of people are willing to go, and when I finished, it gave me that satisfaction that I felt at the very start. Every day since, I’ve been training for a purpose, rather than coming in and just training for the sake of it.

Tia-Clair Toomey’s Second Chance | CrossFit Games

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Balance the Grind is a work-life balance publication on a mission to showcase healthy work-life balance through interesting stories from people all over the world, in different careers and lifestyles.