This Trainer Shed 90 Pounds. Here's Her Advice For Feel-Good Fitness.
Fourteen years ago, Tameika Gentles was a heavy-set college student struggling to make it from one end of the campus to another. Today, she's ninety pounds lighter, showing off tight abs, toned arms and legs, and a bright smile in her Instagram selfies and training videos.
How did Gentles manage and maintain such a stunning transformation?
The wellness professional and fitness enthusiast had initially pursued weight loss in the way most people do—lose as much weight as possible and get the bikini body everyone talks about. But it was actually at her skinniest and lightest that she realized she needed more than that.
Courtesy of Tameika Gentles
"I got down to 120 pounds soaking wet, and I realized fulfillment wasn't there. I was so confused because I had done everything right. I lost the weight. I kept it off. I was a trainer. All the things I was supposed to do, I did. Yet there was so much vacancy and emptiness inside. That's when I really had to take a pause and look within and recognize that there was something deeper to this process than just the physical," Gentles explains.
So, Gentles shifted, reframing her entire approach to weight loss. Instead of obsessing over the number on the scale, she focused on how she felt. Rather than fretting about what she saw in the mirror, she put her attention on why being healthy and fit were so important to her. And with wellness—not weight loss—as her anchor, she transformed not just her body, but her entire life.
"Focusing on wellness has been paramount to the trajectory for the rest of my life. I've gotten divorced, moved internationally four times, quit my job, and started my own business, and now I'm dealing with the ups and downs of entrepreneurship. And at the core of it all, wellness has been my anchor."
Gentles has now guided thousands of women along the same journey, applying that same attention to wellness to her personal training clients and her traveling health retreat business, The Whole Experience, where she serves women of all ages, races, sizes, fitness levels, and cultural backgrounds.
I asked Gentles to share her advice for women eager to turn their fitness goals into real results. Here's what she said:
Always trust your gut.
Courtesy of Tameika Gentles
Between the billion-dollar industry promoting the 'ideal body type' and the social pressure to be slim here and thick there, it can be hard to figure out how to approach fitness in a way that's actually healthy. This gets especially tricky with the hundreds of IG fitness influencers selling you programs and advice. How do you know whose advice to follow? Gentles encourages women to develop a BS filter by trusting their gut.
"Our body and our intuition, especially as women, are just so on point," Gentles says. "Connect with those people who light up your soul with whatever they post. Whatever their messages are that resonate, follow that."
Gentles also advises women to do a really honest internal check-in as they start their fitness journeys with three key questions:
- Is the approach I'm planning sustainable for the next 1, 5, and 10 years?
- Will this approach be sustainable through all the seasons of my life (job changes, financial strain, starting a family, etc.)?
- And then what?
Gentle explains that the last question helps you get past the surface-level goals, like losing 10 pounds before a vacation, to think about why losing the weight is important to you in the long term, and how the approach you take contributes to that vision.
Don’t let society, or the scale, define your journey’s success.
Gentles notes that understanding the deeper reasons why losing weight matters to you will keep you pushing when you're feeling discouraged or overwhelmed by all the marketing that says you should look a certain way.
"We've got to connect to something deeper than just aesthetics or just the surface-level things society tells us we need to focus on. It almost becomes like this bulletproof vest that blocks all of society's pressures, and you become so grounded in it, that when you see the ads and stuff, you go, 'That's nice, but that's a by-product of what I really want for my life.'"
Of course, Gentles understands that you'll still have aesthetic goals of your own. But she maintains that the scale isn't your best bet. Instead, she recommends using progress photos or the way you feel in your clothes to see how your body is changing. You'll be able to recognize your results without the mental toll that constantly weighing yourself can take.
Start small for big changes.
Courtesy of Tameika Gentles
A self-professed former food addict, Gentles is careful about food, but she's not restrictive. She's not a fan of fad diets, not just because they're extreme and leave people feeling deprived, but because fad diets—which she defines as 'new, trendy, and unproven' approaches—just don't work. And studies agree with her. Instead, Gentles suggests making tiny improvements to your health habits every day with what she calls the '1% rule.'
"Look at where you are today and see how you can be 1% better and work on that practice day after day. If you ate 10 M&Ms today, eat 9 tomorrow, and 8 the next day. Before you know it, you're going to have these really small changes that make up a really big change, and it's going to feel seamless and integrated into your life," Gentles says.
Gentles also encourages the 80/20 rule for healthy eating, where 80% of meals are healthy and 20% are more fun. But she warns that 'fun foods' don't have to be really unhealthy.
"I really caveat that 80/20 rule with the fact that the 20 doesn't mean that we throw in the towel and feed our body with crap. So, my 20% isn't filled with fried foods and things that aren't going to serve me, because they actually just don't feel good," Gentles shares.
One solution she offers is using Google to find recipes to make your more fatty and calorie-dense favorites into healthier versions like she does with the Jamaican food she grew up loving.
There’s more than one road to fitness.
A lot of women struggle with weight loss because, let's face it, the gym isn't always the greatest place to be. But Gentles notes that it's far from the only way to get fit. In fact, she says that if you hate the gym, there are tons of alternatives you can choose from.
"I fell into the bucket of being a 'gym head' and feeling like it's the only thing I could do. But if you hate the gym, don't go to the gym. Go for a walk. Go to a Zumba class. Go pole dancing. Whatever tickles your fancy."
For those who want to get the toning the gym provides, Gentles recommends four exercises you can do right from the comfort of your home: push-ups, squats, pull-ups, and planks. She notes that these exercises target several muscles and can be effective with just 15-30 minutes of movement every day.
Ultimately, Gentles' advice to women eager to see their bodies transform is to enjoy the journey. Because as someone who's spent fourteen years changing herself and thousands of others, she knows that the journey is a life-long one.
"Commit to the positive feelings of the process," Gentles continues. "And make sure the process is something you love."
For more of Tameika, follow her on Instagram.
Featured image courtesy of Tameika Gentles
Talia Leacock-Campbell is a self-care enthusiast, soca baby, and hopeless romantic whose longest love affair has been with the written word. She's spun that last passion into a full-time career as founder and chief creative wordsmith of Word Count Creative, a boutique content agency that helps small businesses and entrepreneurs speak right to the hearts of their audiences. Find her online @talialeacock.
ItGirl 100 Honors Black Women Who Create Culture & Put On For Their Cities
As they say, create the change you want to see in this world, besties. That’s why xoNecole linked up with Hyundai for the inaugural ItGirl 100 List, a celebration of 100 Genzennial women who aren’t afraid to pull up their own seats to the table. Across regions and industries, these women embody the essence of discovering self-value through purpose, honey! They're fierce, they’re ultra-creative, and we know they make their cities proud.
VIEW THE FULL ITGIRL 100 LIST HERE.
Don’t forget to also check out the ItGirl Directory, featuring 50 Black-woman-owned marketing and branding agencies, photographers and videographers, publicists, and more.
THE ITGIRL MEMO
I. An ItGirl puts on for her city and masters her self-worth through purpose.
II. An ItGirl celebrates all the things that make her unique.
III. An ItGirl empowers others to become the best versions of themselves.
IV. An ItGirl leads by example, inspiring others through her actions and integrity.
V. An ItGirl paves the way for authenticity and diversity in all aspects of life.
VI. An ItGirl uses the power of her voice to advocate for positive change in the world.
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I Tried Uche Natori's Full Glam Routine & It Leveled Up My Everyday Makeup Look
Mastering a full glam is a work of art. I’ve always watched in awe at the glam girls who truly knew what it meant to bring a face together. One of those women is Uche Natori. Her full glam makeup looks have caught the eyes of thousands across her social platforms. She is a master at providing easy, fun, and fabulous looks. Watching Natori’s makeup tutorials has inspired me to do the unthinkable - trying to master a full glam makeup look for the first time.
One thing about me is that I am a natural makeup girl. I enjoy using concealer on my needed areas, with a bit of blush and mascara to seal the deal. The “no makeup makeup” look has helped me feel my best for many years, and truthfully, I never learned how to do much else. I don’t know how to put on lashes or what it takes to master a good contour. The only thing I have learned in the beauty world is how to make my makeup look like my skin. Although I’m proud of my accomplishments, I think it’s time to build my skills and try to keep up with the “girls.”
A Trip To Sephora
After binge-watching Natori’s videos, I learned early on that I didn’t own most of the items she used. I made my way to my local Sephora to purchase the following: cream contour, powder, foundation, brown lip gloss, neutral blush, and refresh my concealer. Most of these beauty items were familiar due to my past makeup adventures. Powders were more of a learning curve. I typically like my makeup to be dewy and light, so I’ve always avoided using powders. In 2024, I’m almost embarrassed to admit that I had no idea there were different powders for different purposes. The Sephora employee kindly explained to me the difference while I melted internally.
Thankfully, we could navigate a lightweight powder I could use daily without feeling overwhelmed by the product. I continued to bask around Sephora as I selected items from my favorite brands—Fenty, Rare Beauty, Charlotte Tilbury, and more. Once, a confused woman in an overpopulated beauty store slowly turned into a kid in a candy store. It was safe to say I was having a time splurging on “Daddy’s money.” I mean, Daddy xoNecole.
Attempting To Be A Full Glam Girl
Fresh face
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I made the decision to skip eyeshadow and lashes for my first attempt. I figured it would be better to master the art of good face makeup before moving to more advanced makeup techniques. It’s also important to note that I used Charlotte Tilbury’s Flawless Filter for my base to ensure I didn’t overwhelm my sensitive skin.
These decisions made going for a “full glam” less intimidating and more achievable.
Foundation
Celeste Polanco/xoNecole
Foundation finish
Celeste Polanco/xoNecole
I prepped the skin before starting and wasted no time going heavy-handed on the Flawless Filter, Fenty Beauty’s Cream Contour, and Dior Concealer—all brands Natori has used in past videos.
Celeste Polanco/xoNecole
When applying contour and concealer, I had to rehydrate the skin. I learned very quickly how fast these items can dry on your skin. Natori typically applies a facial spray during her routine to keep her products hydrating, making them easier to blend. My skin welcomed my makeup again once I used the same technique with Milk Makeup’s Hydro Grip Setting Spray.
Concealer
Celeste Polanco/xoNecole
Concealer finish
Celeste Polanco/xoNecole
Blending began to become seamless, providing the perfect full face that I had always known I could achieve. Once finished, I locked in all my hard work with a traditional Sephora Setting Powder and continued to the next step.
Blush, bronzer, and lip gloss are my best friends. We’ve been going together real bad since my early 20s. Once I made it past securing a good face base, the rest of the makeup routine was familiar. I used NARS Laguna Bronzer to lock in my contour.
Bronzer
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Blush
Celeste Polanco/xoNecole
Adding a powder bronzer into my routine brought my face back to life and enhanced my facial features. To give my skin some radiance, I applied the Rare Beauty Blush In the color "Beige Peach."
Concealer after bronzer and blush
Celeste Polanco/xoNecole
Celeste Polanco/xoNecole
I added mascara, eyeshadow, and a lip to complete the look. At the very end, in very Natori fashion, I used one of her signature go-tos, the Patrick Ta Major Glow Balm.
The Results
The finished look
Celeste Polanco/xoNecole
I loved how my makeup turned out! I did a good job landing a good face base. A few areas that could be better are my blush and bronzer. I’m used to using a light hand, which makes my blush disappear in seconds. The point of a full-glam is for it to last! Moving forward, I will be fearless when applying blush and bronzer in hopes of longevity.
It’s safe to say Natori’s complete glam makeup looks are achievable for girls looking to step things up. Your inner glam girl goals are on the other side of your makeup brush, so pick your favorite Uche Natori makeup looks and get started!
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Featured image by Celeste Polanco/xoNecole