How Triona is changing the world, one workout at a time

"It's so important to take care of our bodies and to know what we are putting into our bodies," affirmed Triona R. (@TrionasFitN5), a PumpUp member who joined the community with an action plan to pursue her own health goals, and to assist others during the process. "I wanted to educate others about a healthy lifestyle. As a life-long athlete, I thought I was always healthy until I became more aware about what I was putting into my body." Prior to joining the PumpUp community, Triona professed that she was eating far less than she should have been. "I'd only eat once or twice per day, and less than 1000 calories per day," she admitted.

It dawned on Triona that her eating habits needed to change. As a result, she created her own fitness program called Triona's Fit in Five, which combines balanced nutrition with daily, programmed workouts that target every muscle group. "By using PumpUp I hope to inspire thousands of people around the world to embark upon a more active and healthy lifestyle," she said breathlessly. "I would also love to have my own ab routine called Trionasfitn5 (5-minute core workout) within the PumpUp workout builder. I want everyone using the app to learn how to Pump It Up!"

Now that Triona has been a PumpUp member for almost a year, she has enhanced the quantity and quality of what she eats. "I used to drink a lot of fruit juice, which led to unwanted weight gain. I really loved alfredo pasta for dinner," she recounted. "Since I became an active member of the PumpUp community, I eat 5-6 times per day. No fast food, fried food, or processed food." Triona worked tirelessly to achieve her goals and it paid off. "By using PumpUp to track my progress, I took control of my life and I accomplished my goal of losing 10 lbs," she enthused. "During the beginning of my track season, I was at 20% body fat. I changed my eating habits, incorporated more ab routines for extra workouts and I got down to 133 lbs with only 11% Body Fat. Being featured by the best fitness app has got to be one of my biggest accomplishments, and to know that I am doing something positive to help others is priceless."

Triona heavily relies on proper nutrition to maintain her lifestyle, as recent health issues make it impossible for her to perform intense workouts. "This is by far the hardest thing I've ever had to deal with, but I walk every morning to stay in shape," she said determinedly. Drawing from her personal experiences as an out-of-commission athlete and fitness bootcamp instructor, Triona has sage advice to give. "Be consistent. Be dedicated. Be yourself," she insisted. "Focus on your own goals. Sometimes people are quick to give up, but if you really want something do not dwell on the time it will take or has taken to accomplish that goal, the time will pass anyways might as well give it all you’ve got."

Biggest Motivation

My baby sister Starr (now 9 years old) has got to be one of my biggest motivators. If she can do it, anyone can! She had to overcome stomach problems and severe bloating at only 7 years old, she started following my lead by taking small steps, working out and eating healthier.  She loves to work out and lost tremendous amount of weight by helping my tour and by co-hosting 2 kids fit camps to encourage children like herself. She started changing her diet by eating oatmeal in the morning instead of popsicles, drinking almond milk instead of 2% milk, and by making smoothies for snacks instead of eating cookies. I just love her enthusiasm for fitness at such an early age.

My number one goal is to stop childhood obesity and I love that I can encourage my baby sister as she has encouraged many children her age.

Triona's Sweet Strawberry Smoothie Recipe

  • 5 sliced Mangos
  • 5 Strawberries
  • ½ cup Raspberry Sherbet (Optional)
  • 1 cup Pineapple Juice/Mango Juice/Papaya Juice OR your fav. 100% fruit juice
  • 1 pinch of Garlic
  • ¼ cup Spinach or Kale
  • Add Ice for consistency.

Triona's Meals

Meats: Tilapia Fish, Shrimp, Chicken breast, Turkey, and Ground Turkey.

Veggies: Broccoli, Corn, Asparagus, String beans, black beans.

Grains: Quinoa, Brown Rice, Sweet Potatoes

(I add peppers, onions, garlic, olive oil, and some light seasonings with these combinations).

Motivational Mantra

Pump it up, pump it up, pump it up!!!! This is something I use at my fit camps to keep participants engaged. I do not modify workouts because I feel like everyone can do each move at their own pace. If anybody gets tired or feels like they absolutely cannot do an exercise, I tell them to pump it up. (Pumping it up consists of an upbeat bounce from one leg to the other- it works your calves and helps with endurance). At my fit camps, nobody stops unless I give a group break; which is hardly ever.

Favourite Workout

I love all of the ab exercises on PumpUp. I love track workouts, sprinting and swimming to stay active.

Triona's fitness boot camps

After I graduated from The University of South Florida (Tampa), I started to lead a 7-cities fitness tour around the United States. I went from the Southern States to the Mid-West. One day I just thought of it and within the next few days I was on the road touring in different cities. I used social media and word of mouth to fuel my fitness boot camps. 

For my first two fitness camps, I did not get a big crowd as expected; however, I did not let that stop me! I kept going from state to state and the fitness boot camps kept getting bigger and bigger. I have started something no one has, a lot of people ask me to come back because they have never saw a fit camp quite like mine. This makes me smile because I can give someone hope for a healthier lifestyle. I love talking to people about changing their lifestyle for the better. When you feel better, you live better!