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Tiffany Gaston
Age: 29
Height: 5'5"
Weight: 117 pounds
Favorite Bodypart: Legs
Resides: Scottsdale, Arizona

How Did You Get Started?

I have always been into sports and exercise. When I was younger, I was a competitive gymnast so that is the foundation for which my passion has grown on. Throughout my high school years, I competed in track and cross country. I did some modelling and acting shortly thereafter and the desire to compete never really dissipated.

After having my two children, the desire inside me to compete seemed to resurface. No matter how big or small the goal, constant challenge has always been very important to me.

Fitness Modelling and Figure contests have been a wonderful experience to share with my daughters as well. With young girls being so vulnerable to fad diets and consumed by being thin, I am so blessed to have the knowledge to teach them how to be fit in a healthy way through eating the right foods and exercise.


What Workout Plan Worked Best For You?

I have tried several things in my history of weight training and exercise. I find that my body is extremely responsive to just about anything I give it. I find that light to moderate weight and high repetitions has sculpted my current physique. In keeping my weight heavy enough to challenge myself, yet enabling me to do about 12-15 repetitions per set.

I do realize that ones diet is 80 percent of what we are able to achieve, however, genetics are very important as well. I will say that hard work and continued effort does pay off in the gym, yet what you do the other 23 hours a day are just as important where diet is concerned.

I typically train 5-6 days per week. I almost always do at least 30-60 minutes of cardio along with my weight training. I am a runner by nature so this is likely my method of cardio and stress release on any given day. Not to mention, you can do it almost anywhere. No excuses!

Arrow Sample training week:

Monday: cardio / Legs

Cardio as my warm-up

Calf raises (3-4 set 15-20 reps)

Leg extensions (4 sets 12 reps)

Single leg lunges on a smith machine (3-4 sets 15 reps)

Leg press (3-4 sets 12-15 reps)

Tuesday: back / biceps

Assisted pullups (3-4 sets of 12)

Seated rows (3-4 sets of 12)

Preacher curls (3-4 sets of 15)

Hammer curls (3-4 sets of 15)

Incline curls (3-4 sets of 12)



6 mile run

Thursday: triceps /shoulders / abs

Overhead extensions (3 sets of 12)

Kickbacks (3 sets of 12)

Cable pushdowns (3 sets of 12)

Skull crushers (3 sets of 12)

Assisted bench dips (3 sets of 12)

30 minutes of cardio

Friday: abs / hamstrings / cardio

Stiff-leg deadlifts (3 sets of 12)

Lying leg curls (3 sets of 12)

Back extensions (3 sets of 12)


30-60 minutes of cardio

What Nutrition Plan Has Worked Best For You?

I try to eat as much protein as possible in the form of chicken, fish and lean turkey. I usually eat any whole grains like oatmeal or brown rice up until lunch time, but typically not after. Good carbs like spinach and broccoli with chicken and a salad for my dinner.

I eat about 5-6 times a day whether I am training for a show or not. This keeps my metabolism and energy levels elevated. I will have a bar or shake in between my meals if I am on the go. This makes it pretty convenient to do the right thing no matter where I am. The biggest part of the diet can be planning. If you are not prepared, you will likely reach for the wrong thing. Plan ahead or cook and prepare in advance. Then your meals are ready to grab and go.

What Supplements Have Given You The Greatest Gains?

I honestly do not take many supplements. I do take a daily liquid multivitamin, a thermogenic to get me going most mornings and protein powder to throw in the mix in between meals. As with any supplement you decide to put into your body, you should do your research and see if it is right for you.

Why Do You Love Fitness?

I love fitness and weight training because it gives me an outlet to exert both positive and negative energy. On the days I feel less than phenomenal, if I can get myself to complete a run or bang out a leg workout, I feel accomplished. I never regret a workout, yet I certainly regret missing one!

What Are Your Future Fitness Plans?

My goal for 2008 is to make it into some of the magazines I enjoy reading. So far I'm off to a good start and you can find me in the March issue of FLEX magazine. I will continue with fitness modeling and compete in some shows along the way. The NPC and WNSO are on the map for March and May and I look forward to the road ahead.

What One Tip Would You Give Other Fitness Competitors?

I myself am an amateur figure competitor with more experience in the fitness modeling area. I guess if I'm giving out any tips it's only to follow your passion. Don't let others tell you what is attainable for you. Have goals, write them down. Put them somewhere you can see them daily. Let this serve as a constant reminder of what is important to you.

You can have, do and be anything you want. You only have to want it badly enough and believe with all of your being that it truly can be. This is your life, you are in the driver's seat.

In good health!


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Want to get in shape like Tiffany? Get a Customized Plan

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