 My name is Tiana Davis, and we're here at Dave's powerhouse gym in Torrance, California. And we are here shooting segment for fitness, and I'm a professional hurtler. I did 100 meter hurdles. I've been to Olympic trials, and now I'm here to show you how I got there, how I get those results, and take you through a little workout that I do. So, with the style of training that I do in the gym, specifically, especially with my trainer, we do a lot of functional stuff. So it's all about teaching your muscles how to work together, how to fire together, and integrate properly. So we'll normally do a resistance band workout of some sort, just to get the muscles going, warmed up, get them firing. And then we'll go into some sort of matrix to warm up and lengthen the muscles. So we'll do a lunge matrix, deadlifts, squats, something like that to get your range of motion going as well. Then, from there, we like to do a lot of circuit training, but what I love about our style is that we usually don't do more than six reps of anything. Just because as a track athlete, especially in my event, it's more about power and explosiveness. So it's not about how much weight I can pick up, it's about how much weight I can pick up efficiently and move the quickest in the best form possible. We also do a lot of stability ball stuff just because that really engages your core more than sitting on a bench. So even if we're doing dumbbell press or something like that, it's always on a stability ball. So you can get that range of motion as well and keep your back healthy as well to get that full range of motion in your vertebrae. Cardio. So we might do a lot of intervals. So we'll do maybe 10 seconds of rest and then 20 seconds of work for three to five minutes. And we'll throw in some dumbbell stuff. Usually a lot of our stuff is functional. So it's all about cables, it's all about dumbbells, it's all about using your body weight, going through the full range of motion with things. We don't like to do a lot of machines just because that limits your range of motion. And I'm a track athlete. I need as much range of motion as I can get, especially as a hereditary. And then we usually finish with some sort of flexibility, mobility type of drills. But yeah, that's really a typical workout for me and usually it doesn't take more than an hour, which is awesome. So what I really love about my particular style or my trainer and I's particular style of working out is that he does the same thing with me as an athlete that he does with his 50, 60, 70 year old client. So everything is relative. It's all about moving your body, it's all about helping you perform your daily routine more efficiently. And so you don't get injured, so you don't hurt yourself. Like, you know, teaching you to do a deadlift properly also translates to picking up a box properly. So you don't injure yourself, your back stays intact, you use your legs. And that's why I love my trainer so much and he really like saved my season. I tweaked my hamstring about two weeks before my season opener and I came out and broke the indoor record for that particular meet. So like my guy knows his stuff. As far as what helps me get to that my peak performance or what sort of supplements and things of that nature that I take. For the most part I like to keep it super, super clean. So I will definitely take like a whey protein, sometimes I alternate and I'll do like a pea protein or something like that. And I might do some BCAAs before my workout but I also do a lot of things like simple water, maple syrup and salt or something like that. It's the same thing as like Gatorade but a much more natural form. I might also do something like gelatin. So I'll also do some of that either before or after my workout because that's good for you know bone density and resilience and keeping your muscles intact. I have never broken a bone. Well guys it's been amazing hanging out with you today, taking you through my workout and just you know giving you a little glimpse in the day of the life of a track athlete. Now be sure to check out my feature on supplementsworld.com later. I just want to say for those of you that have ever, ever doubted yourself I got one message for you. Remember the future belongs to those who believe in the beauty of their dreams.