Tamra Dae
Female Physiques

Tamra Dae

Born in Los Angeles, California. Tamra got a thirst for training with her background in soccer at an early age. But with a period of inactivity, she soon found a new love for bodybuilding. With her mother and father as her coach and inspiration, Tamra has gone from leaps to bounds in the fitness and fashion world.

Working as a top model and taking part in bodybuilding competitions. Tamra shows no signs of slowing down. With a huge following on social media, Tamra is an inspiration for people every day, and this is her story:


 

Tamra Dae

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

Athletic Statistics

Full Name: Tamra Dae
HeightYear of BirthNationalityProfession
5'2" (157.5cm)1990AmericanBodybuilder, Fashion Model
Era
2000
Height5'2" (157.5cm)
Year of Birth1990
NationalityAmerican
ProfessionBodybuilder, Fashion Model
Era2000

 

Tamra Dae

Accomplishments

Among the successful name Tamra has made for herself in the modeling and fitness world, She’s also creating her own brand based on her look and style, and risen to the top of social media. Her fanbase continues to grow every single day.


 

Tamra Dae

“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!”

Biography

From Soccer To The Weights Room

Tamra Dae was a former soccer player previous to her bodybuilding career. There was a time after playing soccer when she went through a period of inactivity.

Tamra said she couldn’t stand being out of shape. When she finally decided to get fit again, she didn’t really know where to go, or even how to ‘workout’ in the gym, as all she knew was her soccer training.

But lucky enough for Tamra, both of her parents were former bodybuilders. Tamra went straight to her mother and father and asked their advice in preparation for her first show.

Tamra says she’s always been a self-motivated, admitting she never needed anyone to push her to do things in life, it was always off her own back. “I’ve always wanted the best for myself whether that was my grades in school, athletic achievements, or business goals.”

Fashion and Design

Studying fashion design in college, Tamra was always interested in being creative. She also hoped one day to become a model. One day both of her dreams finally came true when her former coworker asked Tamra if she wanted to model for an online company. Tamra jumped at the chance and said, “of course.”

Ever since that moment Tamra has been in the limelight and modeled for some of the biggest names in the sporting industry. She’s also ben fortunate enough to start her own fashion lable which represents her own unique style.


 

Tamra Dae

“I for sure never thought would ever happen for a short muscular girl with bad skin. But I wanted it bad and wasn’t going to stop until I found a way in.”

She always dreamt of being a fashion and fitness model, but she never thought in her wildest dreams she would be doing fashion shoots and working in bodybuilding as a career. Especially as she didn’t hold herself in highest regards. Tamra thought of herself as a “short muscular girl with bad skin.” It’s clear to see Tamra kept her dreams alive and made them happen.

Social Media and Future Plans

Using social media to grow her popularity, Tamra says it’s played a huge part in her success, but she continues to work hard in becoming even more successful for the future. She also admits it hasn’t been an easy ride, there were many obstacles in her way, but with the right amount of planning and preparation, she’s continued to grow both in physique and in the fashion world.

“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.”

Tamra’s next big plans are to continue building her own fashion brand that will be totally unique and personal to her style. She want’s to make it a huge success and share it with all of her fans and followers around the world.


 

Tamra Dae

“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!”

Training

Keeping it Simple

Although her love is now bodybuilding, she still likes to mix it up and will add in some techniques she learned whilst playing soccer, something along the lines of weights and HIIT is Tamra’s favorite mix.

Tamra’s very intelligent when it comes to training, she knows how important it is to listen to her own body rather than keep pushing through and following a strict program, which she knows could lead to further injuries.

Tamra’s Workout

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: Shoulder/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

Sunday: Rest


 

Tamra Dae

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

There are a few exercises that Tamra will always recommend to anyone looking to get stronger and stay fit. These are;

Tamra’s Top 3

  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.”

 

Tamra Dae

“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!”

Nutrition

Tamra likes to keep it simple and mainly use whole food sources for protein and her other macros. She rarely drinks a protein shake, mainly only after a very heavy weights session. But she will take a multi vitamin for her immune system in the afternoon.

Up The Protein

Being quite muscular Tamra knows that her body needs to be fed with the right foods, especially protein. She’ll eat mainly lean proteins such as chicken and fish but will occasionally eat red meat. Her diet is quite varied depending on her training goals, but she admits; “I always start my morning off with a coffee!”

A typical diet for Tamra might look something like:

Tamra’s 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

 

Tamra Dae

“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.”

Idols and Influences

Tamra was first inspired by her mother and father who were previously bodybuilders, this is where she learned everything she needed to know about how, when and what to train. However, it wasn’t all her families influence that got her into fitness.

Tamra says; “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.”

She also has a huge following on social media and is constantly supporting her huge fan base. She inspires people for all around the world to chase their dreams and achieve the body they desire. She’s become an inspiration for her huge number of followers around the world.


 

Tamra Dae

What we can learn from Tamra Dae

Tamra is always striving for her goals in and out of the gym. She’s focused on making her own business a success. There’s a lot of spark and ambition that drives her forward, but for Tamra, it’s not a job, for her, it’s “creative and fun!”

She also shows us that if we want to improve any part of our body, then all we need to do is choose a couple of exercises and try to perfect them. For Tamra, she likes to work on her glutes and quads, but for you, it might be your abs or shoulders. Whatever it may be, with the right focus and intelligent training plan, you too can have your very own physique of greatness.

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One comment

  1. Lilly

    September 2, 2016 at 11:26 am

    She’s so lucky to have had parents who were into fitness. I really need to get a personal trainer to start working my legs again, it’s been too long.

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