Tia-Clair Toomey Workout Routine and Diet Plan

No day is similar for this Cross Fit champ, Tia-Clair Toomey because she is constantly on the go. The fittest woman on the earth and the winner of Cross Fit games in 2019, she gets to travel all over the places. And most interestingly, she likes it very much.

“The beauty of CrossFit is there’s no same day, there’s always a ton of variety,” she says. Her wholesome diet is one constant, but exactly what’s on her plate is constantly changing, too. “Whatever my body feels or wants tends to determine what I’m eating,” she told Women’s Health.


In her early 20s, Tia-Clair Toomey has been crowned as the fittest woman on the heart as she won the 2017 Reebok Cross Fit games in Madison, Wisconsin. Tia-Clair Toomey is Australian who scored the label after she missed just one spot as a rookie in the 2015 Reebok Cross Fit games. In 2016, too, she grabbed the same position but did make it to the Rio Olympics in the categories of weight lifting.

However, still, Tia-Clair Toomey proved to her critics that she worked way hard to reach the top position, and her success as a rookie runner up was not a fluke, really.


When she began managing her physique with the help of Simone Jane Arthur, nutrition coach at The Method, in 2018, Tia discovered how to eat intuitively and give heavy consideration to the components of her diet. “I have a coach that I trust and can confide in whenever I may be wanting to indulge in something that probably would ruin my recovery and how I feel,” she says. “She’s educated me on how important it is to listen to the body and reading the ingredients. That was a huge eye-opener.”

Before we move onto her workout and diet routine, here is a little bit of statistics about this fittest woman on earth.

Tia-Clair Toomey Statistics

Age  26 years
Height  5 feet 2 inches    (158 cm approx..)
Weight  132 lbs(60 kg approx..)
Zodiac sign  Leo
Hair Brown
Eyes  Hazel
Sexual Orientation Straight

Tia-Clair Toomey Workout Routine

Tia-Clair Toomey has been known to train in a fasted state as soon as she wakes up in the morning, which I am assuming, is pretty early. Tia-Clair Toomey first got into cross-fit workouts when she was just 19 and never really did any strength training except for sunning.

“My arms were little twigs!” she told Insider. “I never used my arms. I was always using my legs because I was just doing track.”

So although Toomey had “a little bit of definition” in her legs, they were regarded as nothing as they do now, and the  upper part of her body was “a lot thinner.”

When she started with cross-fit, she was totally dedicated to how it made her feel. She was hooked on lifting more any more weights and wanted to push her limits.

“I wasn’t focusing on developing muscle, but I got hooked on trying to lift more,” she said. “I just wanted to nail those weights, and once I hit each one, I wanted to do more.”

“I was just setting these goals for myself and before I knew it, I was getting a little heavier because, well, I was trying to push my body so much that I was eating more.”

The more seriously she took her sport of lifting heavier weight, the more she realized that the diet was an important aspect of her lifestyle as well. So she was determined to have the right kind and right quantity of food to make her achieve the heights she always wanted.

Toomey tried to accept her body growing as she got more powerful

As Toomey welcomed discovering new movements and aspired to test herself more in the gym, around a year after commencing CrossFit, she apprehended the number on the scale would have to move up.

She has very different views and follows a unique set of diet and workout patterns to achieve maximum results. Her unique way of working out includes exercising in a fasted state. She explains the morning routine and why she does it, saying,

“If I have a morning session, I’ll wake up and train on an empty stomach because I have had a lot of food for dinner,” she says. “I’m not wanting to burn that fat off for weight loss so much as I’m wanting to use that energy I’ve stored overnight. That’s just something I’ve felt has worked really well for me and I can function really well on that. But if I don’t train until late afternoon, I’ll have my fats in the morning at breakfast and make sure I have my carbs closer to my training.”

She actually trains a lot more than is expected. In fact, once the cross-fit season begins, she would spend t least 3 to 5 hours in the gym each day, starting with a fasted workout session for 90 minutes. Then she would go back home, rest a bit, do some stretches, and then spend the rest of the time in the gym again. It is only a gym from home and home to the gym kind of schedule for her.

“That’ll be about four hours or so in the afternoon, making sure I’m building my strength, working on gymnastics skill, doing a lot of metcons, just making sure I’m covering that variety CrossFit provides,” she says.

That is just 4 to 5 hours of workout for her but when the games are near approaching, she would increase her working hours from 5 to 10 hours each day. The intensity and stamina would be amped up.


She starts her day quite early and has breakfast according to her day’s needs. She says, “I stand up at seven a.m. and have breakfast and a low. For breakfast, I sometimes have oats. I would have an associate degree dish additionally, reckoning on however massive my day goes to be. Then it’s off to the track for a track session.”

However, each day in her life varies a lot and no day is the same. She says,

“My track coaching varies, it might be one thing to try and do with sprints or quite endurance-based, it very depends on the day and what I even have done before the session.”

The reason why she varies her days a lot is because she likes to keep it interesting so that she does not get bored. She explains this by saying,

“Sometimes I am going to head to the pool within the morning, or I am going to head to the gymnasium if I am not planning to the track. I do prefer to have that balance throughout my coaching to form certain I am covering all bases.”

However, she makes sure that she is fueled up for the entire day. She says,

“I have most likely 3 to four massive meals every day — I do not very snack — however, once coaching I am going to have a macromolecule shake.”


Middays are all about having a huge meal and recovering herself. She explains, “I’ll head home to own some lunch and do a touch a little bit of recovery. I would place on my boots and stretch simply to form certain my legs area unit smart once my morning run.”

Tia-Clair Toomey is not shy of carbs and she would often eat a lot of carb-based diets to fuel her up for the strenuous hours that she has to spend in the gym. She says, “Before coaching once more within the afternoon, I am going to have one thing with quite a ton of carbs. therefore I would have rice with some vegetables and meat for lunch. It’s all regarding obtaining the macromolecule, macromolecule, and fats quantitative relation wherever it has to be. I favor to be full, particularly before I’m going and raise weights — you wish to own that energy and strength.”

In the gym, she likes to do some heavy strength-based isometric exercises that would target a single muscle group in the body. She makes sure to practice some squats and ups each day, however. She explains this by saying, “Then I am going to return to the gymnasium and I am going to train for regarding 3 to four hours within the gymnasium. My afternoon physical exercise can include a range of exercises, like back squats, or I am going to use the gymnastic rings with the pull-up bar. I will be operating with the weight doing cleans and snatches, then I am going to do a physical exercise that may get my pulse rate up before I’m going home and have dinner.”


Evenings are all about relaxing and having her last giant meal of the day which balanced. Tia-Clair Toomey believes that with the amount the work that she does throughout the day, it becomes quite necessary for her to rest a lot so that her muscles can recover and gain strength. She explains,

“At the tip of the day, I favor to sit back and relax before planning to bed. as a result of I even have oats within the morning, I am going to attempt to make certain I even have rice at lunch and vegetables at a time for dinner so that I am obtaining a good balance.”

That’s all about how Tia-Clair Toomey spends each of her working hard towards progress in the gym and the importance of good rest in her schedule. Now let us move on to what Tia-Clair Toomey nutrition looks like:

Tia-Clair Toomey Diet Plan

She has a large number of calories to sustain her muscle mass. In her words, “when I’m really prioritizing training and we’re building up to the Games, I’m having at least 2500 calories a day.”

She makes sure that she is having a well-balanced meal. She does not really avoid any carbs and in fact sufficient amount of carbs in her diet so that she is always fueled up throughout the day. In her words, this is her macros breakdown:

“140g protein, 230g carbohydrates, and 60g of fat daily. I have more fat than carbohydrates, as I personally feel better on a higher fats diet, however, it’s important you work out which macros work for you,” she told the mag, then showing how that shows itself in phases of a day-to-day diet.

It took years of persistent and dedicated training and the best kind of diet for her body to sculpt Toomey’s physique.

While Toomey’s body has unquestionably transformed, it didn’t occur miraculously overnight, and without a lot of commitment to increasing strength. She explains what people think or assume when it comes to building muscles and improving strength. In her words,

“People think that by doing CrossFit they’re going to increase muscle but that’s not the case at all,” she said. “It depends on how you attack your strength workouts — Are you eating the right foods to help with bulking? Are you overeating or undereating? All these things play a role in developing muscle.”

She tells that it will take a lot of dedication and patience to develop such kinds of muscles because things like that are impossible to occur overnight. In her words,

“You can’t just go into the gym, work hard, and develop muscle — it’s taken me seven years to build the muscle I have. And I deliberately try and build strength and develop muscle every single day. It’s taken a lot of work.”

Carbs have a major role in her life as a primary source of energy and strength.

“I really do make sure I’m consuming carbs around my training, and that’s just so I have a lot more energy when it comes to training and I’m able to produce that energy when I’m needing it,” she says. “So I’ll make sure I’m having more carbs around training times and having my fats either a few hours before or a few hours after.”

This is a pretty smart strategy that most of the athletes even besides Tia-Clair Toomey follow in their plan. The reason is that fats make you feel a bit fuller and bloated so it is advisable only to consume them a few hours before competition. Carbs can be taken an hour before competition because they will be absorbed more easily by the body without any fats and thus provide instant energy to it. Post-workout snack must also be carb based because it helps to replenish carb storage almost immediately thus make it easier to train.

Tia-Clair Toomey has never really been on some specific or popular diet trends but she did join the team when Paleo’s diet was all rage. This diet excluded any grains or legumes. However, Tia-Clair Toomey never followed this pattern and only chooses to eat whatever she wants. Contrary to following a set pattern or her diet, she has decided to list her own body needs and respond to them. She does not compromise or let herself starve.

This is her sample meal plan for the day:


As soon as Tia wakes up (mostly around 7 am or as early as 5:30 am), she drinks plenty of water to keep herself hydrated. “I have a glass of water and a squeeze of lemon in it to give it a bit of flavor,” she says. She accompanies that up with two Goli Apple Cider Vinegar Gummies.

“I’ll sometimes have oats with blueberries, strawberries, and raspberries,” Tia told Women’s Health. “I also really like scrambled eggs with turkey bacon and avocado and sourdough toast. That’s my go-to, favorite thing to have.” The proteins and fats keep Tia feeling full until her next meal.


Tia’s go-to lunch: stir fry. “I really love to cook up a stir fry with all the vegetables,” Tia told Women’s Health. “I can put in as many vegetables as I like, and then add a different source of protein.” She cooks that all up with coconut oil. “I stay away from other oils,” Tia added. “Pure coconut oil has a bit of flavor, and I know that’s the only thing going into my body, [which makes me] confident that I’m staying healthy and providing my body with good clean nutrients.”

While stir-fries are one of the favorite recipes, Tia will sometimes change up her lunch, choosing instead steak with asparagus and potatoes, or eggs on a bagel. “We’re just trying to make sure that I’m feeling the body with wholesome ingredients of fruit, vegetables, and good proteins, like chicken steak, or fish.”


Dinner is pretty great with all the healthy and wholesome foods. It is the right balance of proteins, carbs, and fats. She says,

“A nice go-to dinner is cooked up kale with salt sprinkled over it, and a slice of salmon or steak,” Tia says. “It’s light and satisfying and healthy. I try to have a smaller dinner, so I’m not going to bed on a full stomach.” Tia aims to eat dinner around 7:00 pm to give herself time to unwind before bedtime at 9:00 pm.


“I’m constantly keeping my body fueled so I’m never feeling hungry,” Tia says, continuing she constantly has fuel on hand before and after her conditioning and training practices. “Before training, I have Fuel for Fire,” she says, which are normally protein smoothies in a squeezable bag. Other than this, Tia seizes a banana for energy during her game.

After workouts, she does not mind going through and reaching up for the leftovers from the previous day’s lunch. She also likes to take her food along wherever she goes just in case she will feel hungry again. “I’ve put my body through a strenuous training session, and it will be looking for food to help with recovery,” Tia says. “I don’t have a huge meal but enough to provide the body with the fuel it’s looking for after the session.”

She recently found out that she’s s a bit lactose intolerant and so she tries to avoid dairy products as much as she can. However, she eats whole foods in general.

“I take a very conscious effort on what kinds of foods I’m putting into the body,” she says. “So I’m making sure I’ve got a lot of fresh vegetables and fruits. I really enjoy red meats but I want to have a variety of proteins, so I’m making sure I’m having fish and chicken in my diet. That’s very important to me, rather than ‘Oh, it’s Wednesday, I have to eat more carbs.’ It doesn’t work like that.”

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If isolation has taught me anything, it’s that routine and structure are crucial. Don’t get me wrong, I love the unknown and testing myself in areas I’m unfamiliar with—but that world doesn’t work without a solid foundation to build on. It’s been great to have the continued support from my nutrition coach, to help stay focused with my nutrition and find a new normal. My Monday morning Method Now check-ins are a constant, that I can always rely on. It gives me the space to reflect on what I did really well at that week and how I can improve into the next. Simone is great at keeping me accountable, if I miss a check in I can always rely on her to send me a quick text or even a call. I have found my weeks are always best when I take these times to reflect and build on the week ahead. 💪🏼 #balance #lifestyle #themethodnow #nutrition #healthylifestyle

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This means that’s he does not leave out carbs or goes for the carb cycle as the other athletes do. Which means eating more on training days and less on rest days. She likes to keep a balance and it is something that works for her. For her, t is more about the quality of food.

As far as something she does every day without a fail is having apple cider vinegar every single morning as soon as she wakes up!

That’s for several reasons,” Toomey says. “I think that it’s a really great way to help with digestion and it fixes so many things within the body that you aren’t very aware of, so that’s something I have religiously.”

She also loves to have coconut water as it helps her keep hydrated and replenishes all her lost nutrients that she has sweet out thought the day. She adds coconut water to smoothies and vegetables. It is a great source of electrolytes also which is great for hydration and muscle cramp.

Moving not o some of the supplements that Tia-Clair Toomey takes regularly!

Tia-Clair Toomey’s Supplements

There are some supplements that Tia-Clair Toomey takes apart from her wholesome diet. It includes:

General Health

“In the morning I have my zinc tablets, fish oil tablets, magnesium tablets, and I like to have multivitamins as well,” she says. It is one of her staples which she has to take every day to maintain her health.

However, there is one supplement that she stays away from.


“I stay away from pre-workouts,” she adds. “I’ll have coffee if I need to but I try to not have coffee after lunch. It doesn’t keep me up at night, I just know how long caffeine stays in the body, so I’m trying to make sure when it comes to resting and recovering at night time, I don’t have as much caffeine in the body.”

She has some rules about having caffeine which helps to boost her energy levels.


Eventually, she gets a lot of CBD, a cannabinoid found in cannabis. CBD is pretty safe even when its source is cannabis. It does not give you that high feeling. It in fact helps relieve pains, inflammation, and anxiety, and insomnia. There are other potential benefits of having these supplements which can be rather fruitful for the athletes.

It is rather surprising that likes to take supplements that help her have a good night’s sleep. Sleep and recovery are just as important to her as anything else. It helps her to retain muscle and build endurance. It is not about using the drug but about having a calling and deep sleep. It also helps her stay focused on the workout.


“It’s something I was a little skeptical of as well, but it actually helps you stay focused on what you’re about to do,” she says. “I’m no professional when it comes to talking about CBD, but I know it has really allowed me to focus and just channel my energy into the particular workout I want to do. Every so often you want to zone out, but I know when I’m constantly taking my CBD oil I’m able to stay focused and stay in the zone. And it has really helped.”

It is not just Tia-Clair Toomey but many athletes take this supplement to help enhance their performance. Even Tom and Luke Stoltman take about 100 milligrams in the day but taking these amounts totally depend on the bodyweight of the individual athlete.

In fact, CBD is recognized by the World Anti-Doping Agency, and the World Health Organization and the National Institutes on Drug Abuse also have said that the medication isn’t questionable. That stated, the FDA is still a little whimsical and wrote a paper in late 2019 stating that we want more analysis on it before we begin mainlining CBD all day. The investigation is continuing.

So, in summary, Tia-Clair Toomey has a pretty conventional medium protein, high carb, low-fat diet — about every athlete we speak to holds a macro split similar to hers — she checks on her fat intake around her workouts, stresses on whole foods, and coconut water, and supplements like CBD, and also has magnesium, fish oil, zinc, and multivitamins to support her health and vitality.

Thus if you want to get inspired by Tia-Clair Toomey and follow her diet plan or activity regimen, you must speak to your physician or dietician before you tread on the path of the professional athlete. Although it is great to follow a professional it is always necessary that you ask for advice according to your individual goal and factors such as sex, age, weight, and height.

That was all about the Tia-Clair Toomey diet and workout routine. She stands as an inspiration to all those who have some sort of body fear in their mind which keeps them away from achieving their goals. So stands as an emblem and mediator for body positivity and shows that with consistent efforts and patience, one can achieve greater heights as she has. She has advised all her fans to follow a similar path if they want to achieve something fruitful and substantial in their lives and never be afraid of anything, especially the fear of society.

She does not really ask her fans and followers to follow her exact meal plan and schedule, but she wants everyone to listen to their body and its requirements to achieve the best results. She thinks if this can work for her, it can really work for anyone else. With this, we have come to the end of the Tia-Clair Toomey diet and workout routine.

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