Name: Tiffany Hamilton

Age: 41

Occupation: School Counselor & Licensed Professional Counselor 

Family: Husband of 19 years (Roger), 2 daughters (Sydney Jayne, 13) and (Sophie, 12) 

Favorite Ways to Stay Fit:Set a goal. I enjoy competing in NPC Figure Bodybuilding Competitions. When I prepare, I usually start 16–20 weeks out. I have a clear plan from start to finish and that allows me to stay focused and in control of my training and diet. I love challenging myself, and I continue to strive to take it to the next level.

Where You Work Out: ATC, YMCA, and my home gym 

What Started My Fitness Journey: I have always enjoyed athletics and played volleyball at The University of Findlay. After college, I began taking and teaching group fitness classes. I also became a Certified Personal Trainer and spent a lot of time working out and training others. All of that changed after two miscarriages and a diagnosis of hypothyroidism. I took a break from working out. After a while, a friend recommended I get back to exercising and suggested a figure competition. I always admired the sport of bodybuilding. I began training again, hired a personal trainer, and educated myself on eating healthily. This goal helped me to focus on something positive. In 2010, I competed in my first Figure Competition, and I won! Since then, I have been hooked!

How I Stay Motivated: I focus on my goals and remind myself that I am a role model for my daughters. They are always watching what I am saying, doing, eating, etc. I want to show them how to set a goal, work hard to achieve it, and have perseverance. 

What I Eat to Stay Healthy: It consists of veggies, fruit, whole grains, and proteins. I try to avoid processed and high-sodium foods. I was diagnosed with Meniere’s Disease 14 years ago, so limiting dietary salt helps control dizziness by reducing the amount of fluid the body retains which may help lower fluid volume and pressure in the inner ear.  

How I Curb Cravings: I try to drink a lot of water, and I avoid getting extremely hungry. I usually crave sugar, so I will eat fruit. 

My reward is… If I have had a great week, I usually reward myself by spending the day with my girls shopping and going out to eat. That also usually involves Starbucks or frozen yogurt! 

I’ve always wanted to try… Surfing, particularly in Hawaii. I have heard that there’s no better place to learn and ride your first wave! 

My secret to staying fit…Be Prepared. Once you establish a good routine, it becomes habit. I go to the gym at 4 am, so I plan the night before by laying out my clothes and gym bag. I also meal prep on Sundays for the week. I try to always take healthy meals and snacks with me. 

My favorite piece of equipment: I have a love/hate relationship with the pull-up bar. I struggled to do a single pull-up, but after years of practice, they are now one of my favorite exercises!

What I Do to Stay Injury Free:I listen to my body, especially when I need to rest. This is one of the toughest things for me to do.

It’s not always easy… Working full-time, being a wife and a mother raising two middle-school girls that are very active in extra-curricular activities can be challenging. That is why it is so important to establish a good routine. Training at 4 am is early, but that is the only time that works with our busy schedule. In the beginning, waking up that early was difficult but now that is my favorite time to workout! 

Fave Workout Song: Say So — Doja Cat 

Advice to Others on Their Fitness Journey: 

1. Set a small goal and then add a little to it each day. Remind yourself that doing something is always better than nothing. 

2. Make it a priority. It’s up to you to decide that you are ready for a change. Most people fail because of a lack of commitment. It is not about being perfect, it is about effort.
3. Practice mindfulness and take it day by day, being grateful for the little things. Remind yourself that even a bad day only lasts 24 hours. 

Photo by Amber Larkins,