Fitness Diva: Tamra Dae Talks With

How did you get started with bodybuilding?

I was a former soccer player and after three years of inactivity, I couldn’t stand being out of shape anymore. At the time, I didn’t really know how to ‘workout’ because all I knew was training for soccer. My parents were both former bodybuilders, so I went to my dad and told him I was going to enter a show.

I signed up for my first show and gave myself five weeks to get into shape!


Where does your motivation come from?

I have always been very self-motivated and driven. I have never had anyone in my life push me to do anything. I’ve always wanted the best for myself whether that was my grades in school, athletic achievements, or business goals.

Once I found fitness and realized that I could make something for myself in this arena, I set my sights on bigger dreams and goals!


How did you get involved in the fashion industry, and what do you love most about it?

I studied fashion design in college before I switched my major. But, I’ve always been interested in fashion and have been pretty much into anything creative. The fashion industry and modelling ironically enough came about through a former coworker who asked me if I wanted to model for an online company. I said “of course” because I absolutely loved shopping at their stores at my mall! At the time, I had only dreamt of doing stuff like I’m doing now. Modelling, I for sure never thought would ever happen for a short muscular girl with bad skin. (Laughs) But I wanted it bad and wasn’t going to stop until I found a way in. Social media has played such a big role in my success and continued growth. However, it hasn’t always been easy, and I have hit road blocks. But, I have been very strategic in my planning.

My next step is to build my own brand that is something very personal to me, and it can be shared with all of my wonderful followers!


What’s your most memorable photoshoot or the funniest thing that’s happened on a shoot?

My most memorable shoot has to be in the desert in Las Vegas with Mike Tang and Cristina Pilo at dusk. During the photoshoot, the sun was going down, the chill factor was so ridiculous, and I had to get fully submerged into a random body of water. As soon as my feet went into that water they went completely numb and it took me hours to feel my body again!

I was also covered in mosquito bites, but it was completely worth it for the final product!


What workout routine has worked best for you?

I love to incorporate the training I learned while playing soccer, with weights and HIIT! Depending on how my body feels I might add another day or choose to rest for three. It is crucial to understand this because I think it’s more important to listen to my body than to
follow a strict program.

Full Routine:

Monday: Hamstrings/Glutes

  • Smith Machine Squats (increasing weight) 4 x 10/8/6/4
  • Goblet Squats 3 x 12
  • Bulgarian Split Squats 3 x 12 (each leg)
  • Leg Press (increasing weight) 3 x 25/15/10
  • Seated Leg Curl 3 x 12
  • Cable Kickbacks 4 x 25

Tuesday: Shoulders/Triceps

  • Dumbbell Fly’s 4 x 12
  • Cable External Rotations 3 x 12
  • Overhead Rope Extensions 3 x 12
  • Incline Dumbbell Shoulder Press 3 x 12
  • Bent-Over Cable Extensions 3 x 15
  • Push Ups 1 x Failure

Wednesday: Back/Abs

  • Wide Grip Lat Pulldowns 3 x 12
  • Bent-Over Barbell Rows 3 x 12
  • Seated Rows 3 x 12
  • TRX Inverted Rows 3 x 12
  • Hanging Leg Raises 3 x 15
  • Russian Twists (using medicine ball) 3 x 25

Thursday: Rest day

  • Recovery

Friday: Legs/Plyos

  • Leg Extensions (increasing weight) 3 x 25/15/10
  • Barbell Front Squats 3 x Failure
  • Skiers 3 x 20 (each leg)
  • Toe Touches to Box 3 x 60
  • Jumping Jacks 100
  • Box Jumps 3 x 12
  • Side Shuffles 3 x 10 (each side)

Saturday: Rest

  • Recovery

Sunday: Rest

  • Recovery


If you had to pick only 3 exercises what would they be and why?

  1. Bulgarian Split Squats: Really help with the weakest part of my body, my hamstrings! Using dumbbells for this exercise really works my arms and shoulders too.
  2. Cable Kickbacks: I love these because you can do so many variations that will target hamstrings, the glutes, and the inner and outer leg which makes it a multi-functional exercise.
  3. Push Ups: I like this exercise because you don’t have to do many for them to be effective.


What is your secret to your incredible glute development?

First and foremost, it’s genetics! My mom has great glutes, “sorry mom, but you do!” It’s also from years of playing soccer. Later, I learned how to develop my glute muscles from bodybuilders and through other techniques from exercise and dance.

I think it’s really all about finding what works for you and will give you the best results.


What is your diet like?

I have a lot of muscle, and my muscles need to be fed often! So I eat a lot of protein and incorporate it into each meal. For the most part, I opt for lean sources of protein, but sometimes I will have red meat. My diet varies greatly depending on my goals, but I always start my morning of with coffee!

Daily Diet:

  • Meal 1: 1 Whole Egg, 3 Egg Whites, 1 slice Toast or ½ cup Oats and 2 tablespoons Raisins
  • Meal 2: 3-5 ounces Chicken, Fish, or Red Meat, ½ cup Beans and 3 ounces Asparagus or Brussel Sprouts and ½ Potato (on days before heavy lifting)
  • Meal 3: 1 scoop Protein
  • Meal 4: 3-5 ounces Lean Meat, 3 ounces Asparagus, Broccoli or Green Beans and 2 ounces Brown Rice or Quinoa
  • Meal 5: 1 Apple and 1 tablespoon Peanut Butter


What is your supplementation like?

I only drink a protein shake after a heavy lifting session. Otherwise I stick to food for my protein sources. I take a multivitamin and a vitamin for my immune system in the afternoon; that’s it!

What are your hobbies and interests outside of the gym?

I am in love with building my business. So right now, to me, that’s creative and ‘fun!’ Otherwise, I enjoy relaxing in my house watching cooking shows, documentaries and anything funny, or travel related on Netflix.


Favorite Quote:

“A poor man is not he who is without money, but he who is without a dream”.

Instagram: @TamraDae
Website: Coming soon