Athletic Performance
 min read

Unleash Your Potential with Tia-Clair Toomey's Innovative Health and Fitness Routine

Tia-Clair Toomey is a Six-time CrossFit Games champion and is the most decorated athlete in the history of CrossFit




Tia-Clair’s diet is incredibly important for her success in CrossFit. Tia follows a diet that is similar to a Mediterranean diet which focuses on whole foods. Tia-Clair sticks to a high-protein diet that includes plenty of lean meats, fish, eggs, and dairy products. She also consumes complex carbohydrates such as whole grains, beans, fruits, and vegetables which help to provide her with the energy she needs for her rigorous workouts. Tia-Clair avoids simplex carbs due to being less nutritious, incredibly fast-digesting, and being more of a short-term energy source. Tia-Clair also utilizes nutritional supplements such as protein powder to ensure she is meeting all of her body’s needs.

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Tia-Claire Toomey's example meal could consist of:

• 3-4 oz of lean protein such as chicken, salmon, or turkey

• 2 servings of vegetables such as broccoli, spinach, or zucchini

• 1 serving of a whole grain carb like quinoa, brown rice, or oats

• 1 serving of healthy fats from avocado, olive oil, nuts/seeds

• Optional: spices and herbs for flavor

In addition to exercise and nutrition, Tia-Clair Toomey has plenty of helpful tips when it comes to staying motivated and continuing on in your health & fitness journey.

One piece of advice she often stresses is that:

  • Consistency is key
    • Taking small steps each day and slowly building up towards bigger goals will be much more effective than trying to do too much at once.
  • Setting realistic expectations is important
    •  It’s ok to have lofty goals, but setting smaller goals, in the beginning, will help you stay on track and give you a sense of accomplishment as you progress.

Being consistent and having realistic expectations is a surefire way to accomplish your goals. Diet and fitness regimens will only ever work if you stick with the consistently. That is the main key ingredient to any great program, one that you can stick with. Setting realistic expectations is also huge because it will keep you from thinking you will be the fittest person on earth in a few short months. Achieving incredible results takes time and accomplishing a whole bunch of smaller goals. Focusing on accomplishing the smaller goals will keep you motivated to achieve the large goals that take time.

Workout Plan

CrossFit is known for its intense workouts that target multiple muscle groups simultaneously with a comprehensive approach to physical fitness. CrossFit incorporates Olympic lifting, strength training, running, swimming, biking, gymnastics, and more into 1 workout program. The program will develop an extremely well-rounded fitness level.

The training regimen of Tia-Clair Toomey consists of numerous aspects such as gymnastics, weightlifting, running, and more. She typically follows a four-day split routine, which involves two days of strength and endurance training and two days of active recovery. On the strength days, Tia-Clair will usually focus on Olympic lifts such as the snatch, clean & jerk, power snatch, squat cleans etc., in addition to accessory work like pull-ups, sit-ups, and push-ups. The endurance portion consists of CrossFit MetCons (Metabolic Conditioning) with exercises like thrusters, box jumps, kettlebell swings, and burpees. During her strength days, Tia-Clair makes sure to put her technique at the forefront. Strength days aren't always about how much weight you can lift but how efficiently you can lift the weight. This allows you to put all of your strength and energy into heavier weights. During the endurance days, Tia-Clair rarely hits them at 100%. She actually hits most of these days at 80% of her capacity. She does this for a few reasons: injury prevention, increased ability for work capacity, and it allows her to do it all again the next day. Tia-Clair will ramp up her training intensity as she approaches the CrossFit games and then tails it off right before the games so she is at 100%.

Tia-Clair Toomey Workout Routine

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  • 5 - 10 minutes of stretching and foam rolling
  • 20 bodyweight squats
  • 50 jumping jacks
  • 10 burpees
  • 10 mountain climbers on each side

Strength / Power Training: 

  • 4 sets of power cleans at 65 - 75 % of max effort
    • 8 - 12 reps per set
  • 3 sets of overhead squats at 50 % or higher
    • 10 - 15 reps per set


20 minute AMRAP(as many rounds as possible) of the following exercises:

  • 10 box jumps or jumps onto and over an object, with a 12” minimum height
  • 15 goblet squats with a kettlebell
  • 8 push presses with dumbbells or kettlebells
  • 1-minute rest between rounds

Cooldown / Mobility Work: 

  • 5 minutes of static stretching for the lower body and core muscles used in the workout.
  • 5 minutes of foam rolling with a focus on glutes, adductors, and quads.

Try out Optimum Nutrition's whey protein if you're looking to recover and build muscle faster.

Tia-Claire Toomey is a powerhouse of motivation and dedication. Tia-Clair is an incredibly unique human being. She consistently sets goals for herself that keep her motivated and driven, including conquering new records and improving her performance each time she competes. It really doesn't seem like she can prove anything more but she even competes on the Australian bobsled team. With unwavering commitment and hard work, she never stops striving for more, which makes her one of the greatest athletes in history. She also draws inspiration from her supportive fan base, keeping their support in mind when she works to reach new heights. We all will have to stay on the watch to see what Tia-Clair Toomey does in 2024 after she adds a child to her family! Who knows maybe her child will grow up to be one of the fittest of all time as well.

Overall, Tia-Clair Toomey is an amazing example of what hard work and dedication can achieve in the world of health & fitness. Her commitment to physical training has propelled her to remarkable heights and provided us all with an inspirational story of success. Aspiring athletes can learn so much from Tia-Clair Toomey’s incredible journey! We hope that this blog post has given you some insight into how you can apply some of her methods yourself in order to improve your own health & fitness regimen. Good luck and happy training!

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