Part 2 of our chat with Carly Tierney, current Ms Bikini Tall Miami Pro champion. Carly tells us more about her favourite workouts, must-have fitness equipment and her top health and fitness tips. Missed part 1? Catch up here. Carly Tierney 1. What’s the main thing that keeps you motivated? It isn't difficult to remain motivated about something that you love. That said, I do have my off days. Two weeks before the Miami Pro competition, I woke up and felt horrible. I sat in my room for a few hours feeling sorry for myself and then I thought, “You have two options: stay here and get negative, or do something about it”. So I wrote a list of reasons why I was doing it and then I laced up my trainers, set off for the gym listening to "Champion" by Chipmunk and Chris Brown at full blast and squatted like my life depended on it. I walked out an hour later feeling much better. We all have bad days, we all flag. My advice would be to remember why you started and then get on with it. I also want to inspire people, especially other women, to be more comfortable and happy in their bodies and learn more about weight lifting, sports supplements and eating well. 2. As a nutritional advisor, what are your top 3 tips for a healthy diet? #1. No (or minimal) alcohol: Not only is it full of empty calories but alcohol will negatively impact your training and progress. Alcohol affects your hydration, protein synthesis, strength and cardio performance, energy levels and mind function. I'm not saying never drink but definitely do it in moderation and perhaps save for those special occasions. [caption id="attachment_549" align="alignnone" width="640"]Ms Bikini Tall Miami Pro Me (middle) with my trophy and fellow competitors on the Ms Bikini Tall Miami Pro stage[/caption] #2. Make positive food swaps: Think about what you're eating. When you go to a restaurant, can they grill your chicken instead of fry it? Can you ask for the creamy sauce on the side? At home, could you replace white rice with quinoa for example? Healthy nutrition isn't about deprivation or plain, boring foods. It's a lifestyle. A lot of people buy & eat foods out of convenience but there are a world of options out there. Next time you're in the supermarket, buy something new, experiment with herbs and spices and have fun in the kitchen. #3. Eat little and often: This encourages your body to become a fat burning furnace as it knows when to expect food and so uses it efficiently. It will also regulate your blood sugar levels and stop you craving junk food. 3. What’s your diet like? I practise what I preach and am a keen advocate of clean eating. This is not a diet but a long term, sustainable and healthy way of eating. I eat 6-8 small meals per day which fuels my training and keeps my metabolism firing. Because I eat little and often, I'm never hungry. I eat oats, turkey, lean steak, white fish, eggs, nuts, protein shakes and protein bars when I'm on the go, vegetables, brown rice, quinoa, salad, yoghurt, quark, brown pittas, seeds, peanut butter (yum!), oily fish, sardines… If you lead an active lifestyle, you have an enhanced need for vitamins to support your body’s immune system and regulate your hormones. Every day, I also take vitamin C, vitamin B6, vitamin D and a good quality women's multi-vitamin, as well as flaxseed and fish oils, pre-workout, post-workout and protein supplements, including BSN Syntha 6 Isolate, featured at the recent Fitness Superstore sampling day I was part of. It’s a great post-workout supplement. [caption id="attachment_569" align="alignnone" width="408"]Carly Tierney power plate Left: performing leg extension and on the right using the Power Plate my7 at Fitness Superstore[/caption] 4. What’s your must-have piece of fitness equipment? Kettlebells are a really versatile piece of kit. I have a Level 3 qualification in Enhanced Kettlebells and often use them with my clients. They're easy to use at home as they need hardly any space and you achieve a really versatile, intense, all over body workout in a short timeframe. They can also be progressed so there is something that will suit everyone. My favourite kettlebell exercises are swings and Turkish get ups, tricky to master but extremely effective. Watch this space for exercise tips coming soon! 5. What’s your favourite exercise? Resistance training! There are so many reasons why I love doing weights. It's fun, varied, makes me stronger and sculpts my body. At the moment I'm focusing on improving my lower body. I'm trying to build my glutes, quads, hamstrings and calves so I'm training legs more often and with higher intensity. So think squats, deadlifts, lunges, bridges, kettlebell swings, calf raises and leg press. [caption id="attachment_568" align="alignnone" width="500"]Carly Tierney weight training There are so many reasons why I love doing weights.[/caption] 6. What are your top tips for anyone trying to reach their fitness goals? #1. Be realistic: Devise a realistic action plan to achieve your particular goals. Changes you make should be long term, not a quick fix and I strongly encourage you not to use the word “diet” or obsess over your weight. If you’re trying to make physical changes, such as lose weight or gain muscle, I believe tracking your progress through photos is a more effective assessment. #2. Don’t forget your whys: When you’re struggling to complete a set or are lacking motivation, think about why you’re doing what you’re doing. One of my clients is training for her wedding day. During a recent session, she wanted to throw in the towel. I told her to think about the wedding day, to imagine standing there in her dress for the photos and then get back to it. She did exactly that, and with a big grin on her face went even harder whilst belting out The Wedding March to me at the top of her voice! #3. Be honest with yourself: Training is as much mental as it is physical. Doing an hour’s session a couple of times a week with a personal trainer is the easy part. The challenge is controlling what you put on your plate for the other 23 hours and doing your homework when no one is watching. Have you got a question for Carly? Ask your question in the comments below, or contact Carly on Twitter @Oomph_PT or follow CarlyTierneyBSN on Instagram. Carly Tierney is a fully qualified Personal Trainer, Pilates instructor and fitness feature writer. She is also sponsored by BSN, Bio-Engineered Supplements and Nutrition, Inc. Look out for Carly's remarkable journey to finish first at Miami Pro coming soon in the National press. BSN supplements - Cell Mass, Amino X, Syntha 6 and N.O. Xplode 3.0 are available at our Newcastle and Leeds stores. 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