👋 Hi! Tell us about yourself and your training
My name is Tammie Sarkozy. I am 34 and a full time coach and sports nutritionist. I've been a trainer for 10 years specialising in women's bodybuilding. I am currently in my off-season to make my debut in WBFF Pro Fitness division. I hope to compete overseas when we are allowed to travel again!
In the last 10 year,s I have been lucky to experience so much in the world of fitness. I've competed in eight shows as a Figure competitor placing top 3 in all events and being awarded multiple Australian titles. I've competed in several international shows where I as awarded various titles including a World title in Las Vegas with Musclemania, which then qualified me for their Universe Pro Show 2 years later in Miami, Florida where I took the title of Miss Figure Universe Pro.
I recently decided I wanted to move from Figure to Fitness (in WBFF where the girls are of a substantially higher caliber) where I won my division and was awarded my Pro Card. I aim to compete overseas in my Pro Debut once travel restrictions are lifted.
I've also competed at the Crossfit Games (LA) which is easily, hands down the most incredible experience of my life. I've competed as a weightlifter and powerlifter on a state level. I am by no means a top athlete, I just love the technical aspect of training, there's always something to work on. In addition, the crowd that goes with it are so dedicated and inspiring, being surrounded by these kind of people make me want to be the best I can.
My current Prs (at 63kg):
- Deadlift 142.5kg
- Squat 115kg
- Bench 78.5kg
- Strict press: 53.5kg
These have all been achieved over the space of seven years during my powerlifting and Crossfit days. I've come pretty close to these but it has been at least a year since I've had a lifting PB!
I am currently living in Brisbane and focusing on building my coaching career online. Once I achieve my goals, I am straight to the coastline. The beach is easily where I am the happiest.
I love travelling, LOVE it. Its what I work so hard for.
If I had more free time I'd just be at the beach, the sand, the water, the sun...nothing calms me more. I absolutely love surfing despite not being great at it or doing it anywhere near as often as Id like!
On a daily level, I just love being outside with my fur family – my two boys Ricco (pug) and Frenchie (Taco). They make sure life is full of laughs and always keep me company.
Designer Physique supplements approached me and I chose to endorse their products because:
a) they're local and I think its really important to support local businesses
b) they're all about natural ingredients and simplicity in their products. I don't believe we need a huge array of supplements if we have a good diet so the more simple, the better.
I love the fitness industry because I have the ability to help people build confidence and achieve things they never thought possible.
So many people live their lives thinking they have no potential. I get to help people understand their capabilities through training. When a female discovers their physical strength its like they discover an entirely new side to themselves! Its so rewarding and I love it. I was born for this job!
Something in fitness/sports that’s true but almost nobody agrees with you on.
I believe bodybuilding allows women (and men) to appreciate their natural shape.
Once you experience the feelings that go with having a low bodyfat, abs or a stage physique, you realise it's not worth it without a goal.
I would NEVER choose to look like a fitness model all year round in exchange for my sanity, energy, social life, mood swings and insane control over food!
I love and appreciate my 'normal, healthy body'. The one that has energy, can function all day, can hold a conversation and can lift heavy shit!!
Why does it matter if I don't have abs or a bodyfat of sub 10% Really, there are more important things in life than the way you look (considering your healthy of course).
Competing makes you realise no-one gives an actual f*. No one cares you have abs, no one cares you were on stage and they don't treat you any different for it.
It makes you realise you are worth more than your body, which is so valuable because in today's world, people really devalue themselves if they don't look a certain way. They think people will treat them differently or they'll get more in life. I am talking about sheer vanity here, this isn't in relation to an unhealthy body.
I used to be self conscious, now I actually don't care what people think of me and the way I looked. I've been called the worst of names and accused of taking steroids when stage-ready, where at the same time others tell me they would do anything to look that way!
Its all so subjective to an individuals opinion, you will never please anyone so why even bother? When you stop caring, life gets so much better and you can put your energy into more important things.
⏱ Describe a typical day of training
I train five days per week for 60-90mins/session with one active recovery day of a 5km run or yoga session.
I've just finished an eight-week strength block and have now entered a high volume hypertrophy phase.
I often throw in 'extra' off-plan 10-20 min 'fun' piece at the end of my sessions. These extras include Crossfit, Oly lifting and/or gymnastics. Gotta keep it fun!
I find basic 'bodybuilding' training pretty dull so by adding the fun stuff at the end it makes my session enjoyable and something I look forward to.
I place a lot of emphasis on mobility and activation drills before/during and after my sessions encourage better performance and recovery.
👊 How do you keep going and push harder?
Goals, baby! I never go without a goal. I will always find something whether it's competing, working towards a new 1RM or mastering a new skill.
I always program to suit the goal. When my program has direction I put effort into every session knowing they all add up towards achieving my goal.
🏆 How are you doing today and what does the future look like?
I've been working on developing an online comp prep service (in process for nine months now). It's a major project and I am SO excited to launch it! Its bringing an entirely new service to women who want to compete, I cant wait!
Along with working on my business, I'm just getting in the gym and doin' my thing....That Pro show is waiting for me!
🤕 How do you recover, rest and handle injuries?
I've learnt from many injuries and training as a competitive athlete the importance of a fully functioning body. Mobility is the foundational work that needs to be prioritised, regardless of your sport.
I incorporate 15-30mins of mobility and activation work prior to every session to prime my body for performance.
I have a chiro/physio I see every two weeks to keep me in check and I ensure I have at least 1 rest/day per week. If I feel rundown I have a forced rest day. I know the signs now so its just up to me to listen.
🍎 How is your diet and what supplements do you use?
I am currently in my off-season with the goal of building lean mass. I am on 3000-3200 kcals/day.
My macros are:
- P – 140g
- C - 450g
- F – 71g
I am not being super pedantic about my macros, I focus on hitting my protein intake, carbs and fats will range between 15-20g either way of the allocated macros.
For me, it's really important to not feel I am 'dieting' or being too controlled during my off-season. That way when it's time to cut I am excited to get back to it.
I focus on eating whole foods. When your cals are up like mine currently are, I don't have many cravings and if I do, I incorporate them into my day (to fit into my macros) so the cravings settle.
I allow a refeed over the weekend (I incorporate this into my weekly caloric intake so I don't spill over). Generally, I go for homemade-burgers, ice cream and waffles. I cant go past those three things!!
👍 What has inspired and motivated you?
I am addicted to the feeling of success.
I make a point of finding one thing I achieved in each session. I come away with something good even from the most pathetic of sessions! These small achievements make me feel good because I've accomplished something each day I train.
My achievements in bodybuilding and Crossfit have built so much confidence within myself where I've learnt I can achieve anything if I apply myself and put the work in. Its brought out a real drive in me and I've been able to apply it to all aspects of my life including passing this on to my clients.
It is truly a gift to allow others to feel the same success and transform their mindset, its incredibly rewarding!
✏️ Advice for other people who want to improve themselves?
My two pieces of advice:
- Now is the time to start, not yesterday, not tomorrow. Just get it going and before you know it you'll start to see and feel the changes.
- Surround yourself with people who inspire you, they'll support and encourage you to be the best you can.
🤝 Are you taking on clients right now?
Yes. I have a rule, never turn a client down!
These are some of the common questions from my clients:
- Q - I want to to improve my squat, deadlift and bench
Let's book you in for a movement assessment to work on technique. We pinpoint major faults and mobility issues on the first session then program accordingly. 95% of people have poor technique due to incorrect movement patterns and/or poor range of motion so once we correct these issues, their lifts improve immediately. I LOVE fixing peoples lifts!
- Q - (Women) I just want to lose the fat here (grabs under their bum).
a) Firstly, understand that women hold fat in this area and its normal. It's unrealistic to expect no fat in this area unless you want to eat and train like an athlete. To reduce a realistic amount of fat we will tidy your nutrition and also assess your work ethics in training to see if your intensity is enough to assist weight loss. Most people dont train even close to as hard as they need to.
- Q - How can I grow my glutes?
a) Train them specifically from all angles to target all areas.
b) Train a combo of heavy and also lighter high reps
c) Train them to activate. There is a difference between training the muscle directly eg- hip thrust vs training the muscle to activate naturally eg: in a squat where other muscles can easily over compensate
d) Stretch and mobilise to avoid tight hips (anyone who sits all day - this especially applies to you!)
e) Its common for females to have a degree of lordosis (anterior pelvic tilt) which makes it difficult to grow glutes as the core is weak and hips are tight. If this is you - stretch the hips and strengthen the core, in particular the transverse abdominis (do pilates!)
f) Progressive overload! Like any muscle group, you need to continually apply more volume/intensity/fatigue each session otherwise the muscle will adapt and progress will be nil.
As for results, 8-12 weeks for gen pop clients who want to build strength or change body composition. 7-14 days with comp prep clients entering their cutting phase.
📝 Where can we learn more about you?
My upcoming website (soon to be launched): tammiesarkozy.com
💬 Tammie Sarkozy quotes
Tammie shares some great, motivating insights in this interview. Feel free to share these quotes on your Instagram, Pinterest and so on 😍