Rolling out interviewed athlete Tilita Lutterloh about her #Tilitafied workout method. It is a series of programs to keep athletes and busy professionals in tip-top shape. She is a leading fitness coach and master nutritionist.
How long have you been an athlete?
I have been an athlete for over 30 years. I started my athletic career in gymnastics at 4 years old and leaped over to track and field in high school. I have maintained my competitive career in track and field for 20 years. Running is one of my greatest passions.
How do you train as an athlete?
My coach and I have a yearly master plan, which breaks down my training programs into smaller cycles and monthly blocks. My routine depends on what cycle — general prep pre-training, training, competition season, recovery post-competition, etcetera — I’m in at a given time.
A sample week during training season might look like this:
Sunday (Self-Care Sunday) — massage, ice bath, steam or sauna, reading, watching food and cooking shows, watching home makeover shows, trying new recipes in the kitchen, some meal prep for the week tending to our garden, or relaxing and doing absolutely nothing.
Monday — track practice, stumpin’ ground calisthenics, strength training and foam rolling and stretching.
Tuesday — track practice, calisthenics, core and resistance band training, yoga and soft tissue work with trigger point balls and/or foam roller.
Wednesday — track practice, strength training, foam rolling and stretching.
Thursday — track practice, calisthenics, core and resistance band training, yoga, soft tissue work with trigger point balls and/or foam roller.
Friday — track practice, strength training, foam rolling and stretching.
Saturday — stumpin’ ground calisthenics, core and resistance band training.
Whereas, a sample week during competition season might look like this:
Sunday (Self-Care Sunday) — massage, ice bath, steam or sauna, reading, watching food and cooking shows, watching home makeover shows, trying new recipes in the kitchen, some food prep for the week tending to our garden, or doing absolutely nothing.
Monday — track practice, light strength training / stumpin’ ground calisthenics, core and resistance band training, foam rolling and stretching.
Tuesday — track practice, yoga, soft tissue work with trigger point balls and/or foam roller.
Wednesday — track practice, light strength training/stumpin’ ground calisthenics, core and resistance band training, foam rolling and stretching.
Thursday — track practice, yoga, soft tissue work with trigger point balls and/or foam roller.
Friday — active recovery on the track (light jog, drills, stretch, soft tissue work, warm and cold soak, and stretching).
Saturday — track meet, stretch, soft tissue work with trigger point balls and/or foam roller and ice bath.
What is #Tilitafied?
#Tilitafied is a movement that seeks to uplift, encourage and strengthen athletes to wholeness through custom-designed nutrition and strength and conditioning programs, personal and group training, needs-based webinars and events. We primarily serve athletes, weekend warriors, artists, executives and parents looking to set a healthy example for their families.
Why did you create this wellness movement?
Wellness has always been a part of my life. I know the importance that health and nutrition play in our everyday lives. I wanted to make sure that I am able to share this with as many people as possible to transform their lives and help them to live their lives to their fullest potential.
What are your goals with fitness for the next five years?
To gain strength and become highly competitive in the triple jump by the end of this year.
To continue decreasing my 400-meter time.
To qualify and compete at the USATF National Championships in 2019.
To qualify and compete at the USATF National Championships and Olympic Trials in 2020.
To be a 2020 Olympic champion.
I’m laser-focused on these goals and the steps to accomplish them. I’m not able to see past 2020 right now. The next two years are pivotal, and I know it will be quite the process, however, I am ready for each and every challenge.
What is the importance of health and fitness?
Health is the key to life. When you put your health first, you are setting yourself up for success in reaching all of your goals. The healthier you are, the more fulfilling your life will be.
Where can people find you to obtain services?
You can find out more about my services on www.tilitafied.com, or email me at [email protected] while my website is under construction.
