Today we had our coffee with The Best, The Brightest CrossFit Star – Talayna Fortunato
Being The Best – Crossfit Diva Talayna Fortunato
- When did everything start, what was the moment that inspired you to start?
- I can’t say there was a moment. I started in gymnastics when I was 4 years old and have just never stopped being active since. Now it’s such a part of me I don’t know what it would be like not to train and I don’t want to.
- Can Mrs. Fortunato let us about her workout week?
- Currently I do shorter days Monday and Friday with maybe some squatting, accessory lifts, and an easier conditioning piece. Tuesday/Thursday/Saturday are longer days with plyometrics, Olympic Lifting, gymnastics, and metabolic conditioning. I always make sure to put in accessory and core work to stay healthy and strong too besides total body lifts.
- Favorite cardio workout, or there is maybe more than one!
- For me my favorite cardio is unconventional things all put together where I don’t stop moving. It may go something like
- 60 minutes of constant movement through the following:
- 5min. Airdyne or assault bike
- 10 ring push ups
- 20 step ups
- 3 rope climbs
- 3min. Row
- 40 jump rope singles
- 100m sled drag
- 10 burpee box jumps
- 20/20sec side plank hold
- 100ft. Walking w/one kettlebell overhead and one carried at your side (lighter one overhead)
- Let’s talk about food, favorite meal?
- I get a meal plan from Fia’s paleo, and my favorite meal of there’s is probably the bang bang chicken fingers. It doesn’t taste healthy but it is. Besides that I love sushi!
Born To Be The Best
- If we pick inside your fridge what can we find there?
- You would find a lot of Fia’s paleo meals (rice, meat, sweet potatoes), as well as eggs, greens, Greek yogurt, almond milk, and in the cupboard oatmeal.
- Nutrition is essential when it comes to fitness & bodybuilding, do you follow a specific nutrition program?
- I try to hover around macros that keep me at about 30-40% fat, 30-40% carb, and 30% protein.
- We all know how ungrateful fitness & bodybuilding can be. We always need to stay motivated, few weeks off, everything can go down the road?
- Honestly there have been times where I’m not as motivated to train hard like a professional athlete but I think it always comes back to how I love to move and be challenged. I will continue doing it for fun even after I don’t compete so I can be healthy, active, and be able to look good and still eat good. I actually look forward to training with less regimen one day so for now it motivates me to do the best job I can before that day.
- Cheat meal, we all love having one or two 🙂 , what is yours?
- Mine varies between Mexican and margaritas and pizza. Although I haven’t had pizza in a while so I think I’m due!
- Give us few favorite exercises, what Mrs. Fortunato loves to do in the Gym?
- I like all lunge variations because they reveal any discrepancies between one leg and the other and are great for your back side. I also like handstands because I did gymnastics for 18 years and it’s still fun when I can go upside down. And finally I like sled drags. You can get a really good workout in without the pounding of running and you don’t get so sore because there’s no eccentric phase to the movement.
- There is always that one stubborn part of our body that ask for more than the rest – what was yours?
- It has been hard for me to get my legs strong enough to compete. I’ve focused on squatting a lot in the past, but honestly the supplementary movements to squatting like glute bridges, single leg work and core work have helped with the missing links there.
CrossFit Southeast Regional Champion 2013
- Supplementation might play great role for our muscle gain, health, etc.… what do you recommend?
- Supplementation isn’t always necessary for those things with an adequate diet but they definitely can help! I take whey protein, fish oil, amino acids, an intra workout carb supplement if I’m doing long sessions, electrolytes (in the summer in FL!), and if I’m in a strength phase I’ll use creatine.
- Competitions, special moments, ups and downs that pushed you to go further?
- My second Regional’s competition in CrossFit I probably made 4 stupid mistakes that I can count and came one place shy of making the CrossFit games that year. That drove me like nothing else to not miss the opportunity again and come back stronger. I also never made those mistakes again!
- Advice for the new fitness & bodybuilding lovers?
- Relentless consistency! You will not get there in a week or a month. What you do daily averaged over a lifetime creates what you will be. That doesn’t mean don’t start where you are with what you’ve got, but it does mean don’t expect everything to change overnight. If you’re consistent you’ll see progress, and if you’re not happy with the progress then get relentless in evaluating your process.
CrossFit Southeast Regional Champion 2012
- What makes Mrs. Fortunato warm put smile on her face?
- I love being around friends and just sharing good times. A glass of wine or a beach day, doesn’t really matter it’s about the company, but I do really love to travel!
- Sweat and sacrifices. How much we have to dedicate achieve our goals?
- That depends completely upon your goals. Some are bigger than others and will require way more sacrifice. Honestly the journey is the real reward once you’ve achieved the goal anyways and that doesn’t ever have to stop.
- Vegan lifestyle! Overrated or you support it?
- I can see the merits of it, especially for those with food allergies, but I could never adhere to it. I get too much of my protein sources from meat and eggs, and my stomach does not agree with plant based protein supplements. I also think it is very hard for athletes to get enough protein from a vegan diet.
SORE – The most satisfying feeling – Talayna Fortunato
- Nutrition education is important to be successful! How many hours spent in front of the PC, talking with others, reading are needed?
- I would say in terms of reaching fitness goals nutrition knowledge is extremely important. Some talented athletes can get away without it, but only for so long and even if they look good they may start getting injured. Besides the competitive realm nutrition is probably 80-90% of aesthetic progress with a training program. You simply can always out eat a good training program with a bad diet!