👋 Hi! Tell us about yourself and your training
Hi! I’m Brittany Noelle and a 30-year-old luxury personal trainer, based out of Los Angeles, I was born and raised here in Southern California.
I’ve been a certified personal trainer for 10 years. I’m also an online fitness coach and a fitness & lifestyle digital influencer.
I’ve been an athlete since childhood so I’ve basically been into fitness my whole life. My first sport was track and field, and I ran through college. I went to UCLA and competed in the 100m and 200m while studying for my B.S in Physiological Science.
College is when I really developed a passion for weightlifting. I loved how fast I could see improvements in my strength while in the gym. I became a personal trainer so that I could help others to become stronger.
Beyond being a trainer, I also competed as a bikini fitness competitor. I won the title of WBFF LA Commercial Model Champion and I was 1st runner up for Bikini Champion. I was also the Bikini & Model America LA Champion.
Most of my fitness sponsors come from being an influencer. I’ve worked with several brands including Reign Energy Fuel and Asics.
Outside of fitness I have many other hobbies. I really enjoy watching sports, football in particular. I play fantasy football, which means I watch football all day on Sundays!
I also enjoy discovering new restaurants with my friends. I’m a bit of a foodie and also a food blogger.
I also really enjoy spending time with my family over the weekends. I’ve got a niece and nephew who are very entertaining.
⏱ Describe a typical day of training
I am a big fan of multi-joint exercises because they’re the most functional and the most efficient at burning fat.
I mostly train for strength or hypertrophy, which means my rep scheme is typically three to 12 reps and three to five sets depending on what phase I’m in. I will either split my weight training days by muscle group or by modality.
For example: Pull day, Knee Dominant Leg Day, Push Day, Hip Dominant Day, and Core. Another example would be: Kettlebell day, TRX day, Barbell day, Resistance Band/Cable day, and VIPR day.
I like to incorporate exercises that make me use my brain and think while moving. My weight training sessions range from 30-60 minutes and I follow that with 10-30min of cardio.
Cardio is usually running at a moderate pace, incline walking, rowing, stairmaster, or elliptical. I workout four to six times a week, depending on my current goal.
If I have a competition or photoshoot planned, then I follow a strict workout program. I’ll log my workout in a Google drive document with my program in it.
I’ll design a four-to-six-week program for myself depending on how much time I have to prepare. I will stick with more traditional strength exercises like squats, deadlifts, pullups, and shoulder presses, as opposed to making up new exercises.
It’s easier for me to lift heavier and to perform more sets with less rest if I’m already very familiar with an exercise.
I always have my G-loves in my gym bag! I don’t want rough hands so I use my gloves for all pulling exercises. Deadlifts and pullups for sure! I prefer my gloves over chalk because it’s less messy.
My headphones, tripod (so I can film my workouts), and nail glue (in case I break a nail lifting) are other items that I usually have.
I also wear a fitness tracker to make sure I hit my movement goal for the day and to monitor my heart rate.
👊 How do you keep going and push harder?
I keep going and push harder by making goals that aren’t aesthetically-based. I want to feel better and get stronger. When I see someone who can do a movement that I struggle with, it inspires me to try it and master it for myself.
Another thing that motivates me is just wanting to grow old gracefully. I don’t want anyone to have to take care of me when I get older. I want to be strong and fit as long as possible. I’m all about prevention. I’d rather work hard to keep things moving and to stay healthy, as opposed to trying to fix things once they’ve gotten bad.
Making time for the gym is a non-negotiable for me. That means, I make sure to block time off in my calendar to make sure that I get my workout in.
There are 24 hours a day. Take out 16 hours for sleeping and working. Then take another two hours out for eating. That means there is still six hours left in your day to workout.
Make fitness a priority and find the time. Take an hour of your Netflix and chill time and replace it with a workout. Outside of time blocking, it’s also helpful to teach yourself that any amount of time working out is the right amount of time.
If you honestly only have 15 minutes a day to workout, then that’s enough time. Do it everyday. If you have two hours to workout then that’s awesome! Create a plan to maximize that two hours. All that matters is that you get it done.
🏆 How are you doing today and what does the future look like?
Today I’m progressing great with my fitness goals. I’m maintaining my muscle mass and managing to stay relatively lean without worrying about my nutrition too much.
I’ve come up with a way of eating that’s very intuitive and allows me to eat what I want, when I want. I am still working on feeling confident enough to handstands outside but I know I’ll get there soon.
My future plans are to continue to grow my fitness brand. I recently released my 10 Day Strong N Fit Challenge and my 90 Day Strong N Fit Transformation programs.
My goal with these online programs is to help as many people as I can. I’m also working to grow my Strong N Fit Community Facebook Group so that people have a safe place to go for fitness and wellness support.
🤕 How do you recover, rest and handle injuries?
Injuries are something that plagued me a lot throughout my career as an athlete. Learning how to fix and prevent injuries was one of the main reasons why I wanted to become a personal trainer.
Injuries are tough both mentally and physically. You go from feeling invincible to feeling vulnerable and weak. Now that I know how to prevent injuries, I work really hard to remain injury free.
Here are a few things that I do to prevent injuries:
- Foam Roll before every workout and whenever I’ve been sitting for a long time.
- Warmup before every workout.
- Stretch before and after a workout.
- Get seven to eight hours of sleep every day.
- Get massages monthly.
- Practice yoga whenever possible.
- Check my form in the mirror for every exercise or ask another trainer to watch me.
- Listen to my body and don’t push past my limits.
The last tip is one that I learned with age and wisdom. I am a very competitive person so it’s hard for me to not want to lift heavier or run faster than the people around me. But, I have to remember to put my ego aside, and only do what my body is warmed up and prepared to do that day.
I’ve also learned the importance of rest days and recovery. I take BCAA’s and Glucosamine after hard workouts to aid in recovery. I also drink protein shakes for added nutrients.
I drink a “cocktail” in the morning with lemon juice, apple cider vinegar, fresh ginger, turmeric, honey, and hot water every morning to aide in digestion, fat burning, and improving my immune system.
🍎 How is your diet and what supplements do you use?
When it comes to nutrition, I strongly believe in making behavioral changes that you can sustain for a lifetime. To do that, I pick small habits to work on each week to make my nutrition a little bit better.
I practice mindful eating. Meaning, I pay close attention to when I feel hungry or full so that I don’t over eat. I also try to eat when I feel hungry instead of out of habit.
As a fitness competitor and athlete, you get very used to eating on a schedule or eating every two hours. When you’re not competing, it’s sometimes hard to realise that you don’t need to eat as much food to maintain your weight.
I don’t count calories, even when I was bodybuilding I just had a basic understanding of how much I was eating each day. I stick with having a vegetable and lean protein with every meal. I get my fats from avocados, olive oil, fish oil, seeds, and almond butter.
I typically don’t cook grain carbs when I meal prep but I’m not afraid to throw them in when I’m eating out (burgers and tacos are my favorite). I don’t believe in cheat meals or “good” or “bad” foods. I think it promotes a negative feeling around food that can lead to various mental issues.
If I’m trying to lean out, I focus on eating as clean as possible. This means sticking to my meals prep for most days unless there is a special occasion or get together. When that happens, I choose the cleanest thing on the menu. Typically fish or chicken with vegetables.
If I drink, I still with vodka soda or tequila soda. No sweet drinks or beer. If I really need to lean out then I’ll cut out alcohol completely. I also avoid sugar if I’m cutting.
I keep coffee in my diet at all times because it’s delicious and boosts my metabolism. I just reduce the amount of flavored creamer that I use or stick to cappuccinos with no sugar.
Making sure that I hit my daily fitness goal on my fitness tracker is crucial for when I’m leaning out. I make sure to do extra running and to hit my movement goal every day, even on the weekends.
If I am bulking then I do a clean bulk. I double up on protein shakes or double my servings of protein. I’ll also allow myself more gran carbs like quinoa to add extra calories to my meals. Hard boiled eggs are also a favorite snack of mine if I’m trying to eat extra food.
As far as supplements go, I have a protein shake everyday. Brands I like are Gainful and Try About Time. I use BCAAs from Nutrology (Code BNFITNESS for 20% off).
I also like to add in supplements from SNAP. I’ve included a link to the supplements that I use the most. Use code BNOELLE for a discount.
👍 What has inspired and motivated you?
I gained a lot of inspiration from trainer that I used to work with at Equinox. Some had some very innovative ways of working out and I still workout with them for added inspiration.
I really enjoyed the book Anatomy Trains. It helped me to think of movement differently. So did learning Animal Flow and doing VIPR training with Michol Dalcourt. Craig Libenson is another person I learn a lot of new techniques and injury prevention methods from.
I’m very big on education so I attend seminars and conferences to continue my education. The best advice I’ve ever received is to just keep learning because fitness is always evolving.
✏️ Advice for other people who want to improve themselves?
Really take the time to figure out the reason why you want to improve yourself. Try your best to find a reason that isn’t aesthetically-based. There should be an emotional attachment to your why. Once you find that, you’ll never lose the motivation for wanting to improve yourself.
🤝 Are you taking on clients right now?
I am currently taking new clients to join my online training programs. My program is unique because it’s completely customized to fit your goals and needs. You can do the program anywhere that you’d like and we speak daily for accountability.
One thing that makes my program unique is that I don’t prescribe a diet. Instead, I coach you on nutrition and help to change your behaviors related to food. This way you can learn how to fuel your body according to what’s right for you and you’ll be able to sustain a healthy weight for a lifetime. My program is about long term results, not quick fixes.
In order to maximize your results, the programs are a minimum 90-day commitment. I do take a limited amount of clients for four-week programs if their goal can be accomplished in that time frame.
I also take a few in person client if you are based in Los Angeles. If you want to be accepted into my fitness program, you need to have a strong reason why, dedication, commitment, and a desire to learn.
If you want to apply to become one of my clients, then click this link to my website, Brittany Noelle Fitness.