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👋 Hi! Tell us about yourself and your training
My name is Chrysalis “Chryssy” Payne. I am originally from Dayton, OH. I am a rapper, singer and songwriter. My primary genre is Christian Hip Hop, however I have a catalogue that includes Pop, Jazz and Rhythm & Blues.
By day I teach Sociology at the University level. I’m most proud of myself for obtaining my Masters, and starting my own business by the age of 25. Also, I have recently become a real estate investor and obtained a license to sell life insurance.
I’ve been training since 2014. The stress of graduate school pushed me toward the gym. At the time I was working full-time for a reputable company during the day and attending night classes.
Fitness became my outlet. Seeing and feeling the results motivated me to stay the course after graduating.
In middle school I played basketball and in high school I played softball.
A huge part of my fitness regimen is boxing. I’ve been boxing for 5 years. Aside from writing, it serves as a huge stress reliever.
By the end of my boxing sessions I feel physically, emotionally and spiritually free and invigorated.
⏱ Describe a typical day of training
My philosophy for training is “Leave it all in the ring”, meaning, give it (the workout) all you’ve got. All of your energy, effort and strength, every time!
I typically workout five days a week. I focus on 1-2 groups of muscles each workout and perform cardio in between. My workout sessions last between 40-120 minutes.
During the winter months I place more focus on my diet since body fat is harder to shed. I also double up on my cardio during that time.
I train at 24/7 Workout Anytime. The distance from home and the 24/7 schedule drew me to that gym specifically.
I train alone at my gym. However, once a week, I train with my boxing trainer at another gym. When I need a change of scenery, I’ll workout with a friend at Crunch Fitness. Crunch is a bigger gym with more machines and space.
My gym bag must haves are: jump rope, fitness gloves, resistance bands, tissue, headphones, a large water bottle and an extra workout outfit.
My cardio regimen includes one of four exercises/pieces of equipment: the stair master, jump rope, rowing machine, boxing.
After I train I eat a high protein meal (salmon, or a grilled chicken salad).
My favorite day is leg day. I enjoy all exercises related to strengthening my quads, hamstrings, calf muscles and all muscles in between.
I am absolutely in love with my Fit Bit (Versa). It allows me to track my calories burned and my heart rate.
👊 How do you keep going and push harder?
When motivation is low, I get dressed and go to the gym even if I don’t feel like it. Even if I just sit on a bench for about 10 minutes or walk on the treadmill for 20 min, it is important that I force my body to not deviate from the norm.
Fitness is a mental activity just as much as it is a physical. I’ve trained my mind to see the benefits of consistently working out, even in those times where I may not see results.
It also helps to try new things while training. There was time when jump roping and pull-ups/chin ups were new to me.
Other new challenges I’ve mastered include: 1-leg squats on the Bosu Ball, one leg burpee’s, wall push-ups and running long distances with a 30lb sand bag.
Many of my challenge ideas came from watching other fitness leaders on Instagram and YouTube.
One thing that makes me push harder is filming myself in the gym. It pushes me to perfect my form as well as the execution of the exercise.
I push myself to keep going and finish a set by simply saying to myself out loud, “I can do it”. Once I hear those words, it sends an immediate signal to my brain.
Training is an everyday thing because it causes me to be the best version of myself for myself and for my family. I also encourage my family to workout.
One of the biggest challenges I’ve faced in fitness is rock climbing, which an activity I hope to delve into this year.
Rock climbing utilizes muscles that the average person doesn’t engage on a regular basis so it takes some adjusting on your first few tries.
🏆 How are you doing today and what does the future look like?
Due to the changes that have come amid COVID19 (gym closures, social distancing), I’ve had to adjust my training regimen.
I haven’t been to the gym since March. For the past few weeks, I’ve been doing indoor workouts 3 days a week, in my living room with the guidance of FitnessBlender.com.
I workout twice a week with my boxing trainer as well. Rather than only boxing, he’s trained me to use equipment such as the sandbag and the TRX.
One of the more recent fitness trends that has excited me are HIIT workouts. When executed correctly, they are great for fat burning.
I love that you can switch up your workouts when doing HIIT, some days I may be in the mood to do a couple rounds of jump rope and other days I will incorporate jumping squats and high knees to my HIIT workout.
Over the next 5 years, my goals include perfecting my diet and getting my body fat percentage down to about 10%.
Focusing in on my diet will make visible 6-pack abs more attainable. I plan to cut down carbohydrates and continue to find the best protein and veggie recipes.
Other goals include being nationally recognized for my song-writing and securing a spot on the billboard charts. I would also love to start a family, invest in more properties and eliminate my student loan debt.
If I could start over, I would have become more serious about fitness during my undergraduate years. That would have improved my mood at the time.
The advice I’d give my younger self would be, “Go to the gym at least 3 times a week. Take a Zumba, spin or specialty course”.
🤕 How do you recover, rest and handle injuries?
I avoid injuries by listening to my body and not over-doing things. I take safety time-outs when necessary. Thank God I have never been seriously injured.
On those days when I am absolutely sore, I take it easy. I rest, which includes lots of sleep and drinking sizable amounts of water.
If need be, I have a friend rub the tension out of my muscles. Usually when I travel, I stay in a hotel rather than an Air BnB because most hotels have fitness centers.
Before a trip, I pack appropriately and revise my schedule so that I can plan my workout time accordingly.
I do not take supplements but am open to learning about which ones may be best for me.
When I first began boxing, I would box my trainer one on one. The first few times I was nervous and anxious to beat him — many times I’d over-exerted myself by the second round.
When I threw my best punches but did not connect, I felt winded and frustrated. Those are the times I felt as if I failed.
With my trainers encouragement and suggestions for pacing myself and preserving my energy throughout the rounds, I became stronger and built stamina! Today I can box four 3-minute rounds.
🍎 How is your diet and what supplements do you use?
I am not following a certain diet at the moment. However, I eat a lot of turkey, fish, and chicken. I do not count calories, but macronutrients instead, using the MyFitnessPal app.
I tend to go for the salad when there is a special occasion…Every special occasion should have a salad!
I have one cheat day a week, it usually consists of lots of carbs as carbs are my weakness! I love breakfast food (pancakes, French toast, hash browns)!
My goal is to stay lean or as close to lean as possible all year long. Also, I do not eat after 8:30pm.
In the morning, the first thing I do is drink water to help flush my system. Instead of eating breakfast right away, I drink water and get my day started. I tend to eat breakfast closer to 12 noon.
When I am dieting, I usually cut carbohydrates.
I do not drink coffee or alcohol. I tend to drink natural teas in the evening.
👍 What has inspired and motivated you?
I received great advice from my boxing trainer one day when I was punching the heavy bag. That day, I was punching the bag as hard as I could when he stopped me. He said, “That bag is never going to say ouch. Control your punches.”
That advice taught me that every punch I throw will not be a knockout punch, therefore, I must keep my punches consistent, practice control and work on defense.
Massey Arias from Instagram inspires me. I have been following her since 2014. I’ve followed her journey, before during and after her pregnancy.
Her tenacity is very inspiring. I love seeing her workout with her three year old daughter next to her.
One of my goals is to pass my fitness knowledge down to my children as well.
✏️ Advice for other people who want to improve themselves?
My advice for people who are beginning in fitness is to first make up your mind that you want to make this lifestyle change.
Secondly, write down your goals (and keep them close so you can easily access them), and thirdly, grab an accountability partner or two.
Make fitness a priority no matter what. If there is a show you cannot go without watching, stream it on your phone and watch while you’re on the treadmill/elliptical.
If necessary, find a trainer! If you cannot find a trainer right away, look at some beginner fitness videos online. FitnessBlender.com is a great source.
Finally, splurge on workout gear if you can. When you look the part, you feel the part.
Ladies: get away from baggy t-shirts and sweat pants, invest in some good leggings that pronounce your form. Also, make sure you have the proper footwear which will support your arches.
Some of the strangest things I’ve seen in the gym are simply people lifting dumbbells that are too heavy.
It is also important to focus on your form while working out. When your form is correct, you not only build proper muscle memory, but you target the muscles groups the correct way.
Another common mistake that people make is neglecting to focus on their breathing while working out. You should not hold your breath while lifting.
Some of the best hacks for life outside the gym include a thorough stretching on rest days.
Also, drinking plenty of water before and after a workout. Also, find a protein shake that is high in protein and tastes good to you!
The best $100 I have spent related to fitness and sports would be all of my equipment combined: boxing gloves, jump rope, resistance bands, attire.
Also, my membership is the best investment I could have made! My return has been the changes in my body, mind and attitude that have come with being consistent in fitness.
🤝 Are you taking on clients right now?
I am not a certified personal trainer, therefore I am not accepting clients. If I were to train professionally, I would like to train boxing at the beginners and remedial levels.
The most popular training questions I get are, “Can you train me?” and “Can you write me a workout plan?”
Although I am not a certified trainer, I do encourage people to watch my #FOTSfit videos on Instagram, which I post weekly on Instagram on Friday’s between 9a-11a EST.
📝 Where can we learn more about you?
The public can learn more about me/listen to my music and watch music videos, by visiting my website chryssypayne.com, which will direct them to my YouTube page and social media handles on
Facebook, Instagram and
💬 Chryssy Payne quotes
Chryssy shares some great, motivating insights in this interview. Feel free to share these quotes on your Instagram, Pinterest and so on 😍