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What Roz “The Diva” Mays Eats to Fuel Her Fitness



– Fitness Tips –

There’s no one-size-fits-all formula for fueling your fitness endeavors. Here’s how Roz “The Diva” Mays powers and recovers from her workout.

A NASM- and TRX-certified personal trainer, pole athlete, and pole-dance instructor, Roz Mays (on @rozthediva) is also the subject of the award-winning short documentary Dangerous Curves: A Celebration of Plus Size Pole Dancers. Here’s how she fuels for fitness.

Experience Life | Describe your training and nutrition goals.

Roz Mays | My training goals are pretty simple: Lift the heaviest things around me, then dance backup for Queen Bey. That’s it. To do each of these things, I should be eating an insane amount of protein (a nutritionist recommended 200 grams daily) and chase it with a bunch of vegetables and water.

I struggle to successfully hit my nutrition goals, but I am always working toward them. I try to prioritize protein as much as possible; if I don’t have a stomach full of chicken, I can’t lift a damn thing.

EL | Do you use tests to inform your food and fitness choices?

RM | Admittedly, my hemoglobin A1C (a measure of blood sugar) is higher than it should be. While I don’t know the root cause of it, I know adding more vegetables makes a positive impact on my overall health. In regard to my fitness choices, I only do things that I genuinely enjoy.

EL | How has your food regimen changed over time?

RM | I used to track my food intake using macronutrient-counting programs, but that triggered disordered-eating habits. I did improve my body-fat-to-muscle ratio, but I also used to worry 24/7 that whatever I ate would make me gain weight. I’m still working on a happy medium between paying attention to my food intake and not being obsessed with the results.

EL | Do you have any food rituals or superstitions?

RM | I always save the biggest fry for last.

This originally appeared as “Fit Fuel” in the May 2020 print issue of Experience Life.

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Health & Fitness

How to Pack a Gym Bag



Forgetting your socks or weightlifting gloves can derail your workout, especially if you’re new to exercise or entrenched in a rigid program. To stay the course, having the right supplies is key to your success. To help you prepare, we asked Life Time personal trainers Anna Taylor, NASM, USAW, Alpha, and Bryce Morris, MS, NASM, ISSA, Alpha, for their favorite gym-bag essentials.


  • Stretchy, flexible, sweat-wicking shirt and pants or shorts
  • Socks (two pairs)
  • Undergarments, sports bra, support, or protection
  • Cross-trainers or sport-specific shoes
  • Refillable water bottle
  • Flip-flops for showering
  • Hair binders, deodorant, toiletries
  • Sports watch or heart-rate monitor
  • MP3 player/phone and earbuds or headphones for music

Nice to Haves

  • Swimsuit for the whirlpool or sauna
  • Wet/dry bag for swimsuit or sweaty clothes postworkout
  • Razors: Some clubs offer them in the locker room, but bring a reusable one to cut down on waste
  • Odor-absorbing charcoal sticks to keep your bag smelling fresh
  • Shaker bottle with premeasured protein powder so you can add water and refuel

Coach Anna also suggests:

  • A protein-packed bar to eat before your workout
  • Bear KompleX Hand Grips for pull-ups
  • A weightlifting belt for lifts at 80 percent or more of max

Coach Bryce also suggests:

  • An extra T-shirt
  • A RPM speed rope for double-unders and conditioning
  • A BCAA and L-glutamine supplement to support recovery after your session

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