Spotlight On Fitness: Sia Cooper



By: Joe Cardoso

Few things are as satisfying as proving to yourself, and to those who doubt you, that anything is possible with a little hard work and a plan. The most common excuse for many of us (myself included) is that we have no time to work out. Our mind says do it, but Father Time has other plans. Well, people with high demanding jobs who still manage to get a workout in would call us out. Is there any job more demanding than being a mom? Our first featured athlete for August is killing the myth that being a mother makes being in shape next to impossible. A NASM certified personal trainer hailing from Florida and a proud Army wife, get to know Sia Cooper. She always keeps things 100, and, in a world of where fake sometimes is the rule of the day, that’s awesome.  If you are like me after reading this Q&A you will have no choice but to get up and workout! I can’t thank Sia enough for her time.

JC: You are shutting down all the pre-and post-baby stereotypes! How did you get into fitness and healthy living;  that “Aha” moment?

SC:  It wasn’t until I was looking at myself in the mirror, over weight and unhappy, that I decided to make the leap into the world of fitness. I was not always healthy! I hated the way my clothes starting fitting, or not fitting, rather, so I realized that it was time to do something about it because I was slowly killing myself on the inside.

JC: We always hear people use the word “balance.” Being a mother and a wife, how do you achieve that balance?

SC: Oh goodness, I am STILL working on finding that perfect balance! I am starting to believe that it does not exist – lol. All kidding aside, it is about priorities. Obviously, my duties as a mother and wife come first, but there is a time where my kids and my husband know that mommy needs to get her work done. I try to schedule my work throughout the day and take frequent breaks so that I am not always into my work or ignoring anything or anyone. Working from home has its hang ups and people do not realize that! It is hard to pull yourself away sometimes.

JC: How have your kids inspired you along the way?

SC: If it weren’t for my kids, I wouldn’t be Diary of a Fit Mommy. My business would virtually be non-existent. It wasn’t until my first pregnancy that I created my business and started teaching other moms how they can be fit throughout pregnancy and beyond as well. My kids are included in everything that I do and they are my #1 inspiration.

JC: What is your weekly workout routine/program?

SC: I work out 5 days a week, most weeks. I will do cardio by running outdoors or on my elliptical trainer for 20 minutes and then I will lift for about 20 minutes.

JC: How do you approach diet?

SC: I love sticking to an 80/20 diet where I eat clean 80% of the time while leaving that 20% chance for indulgence. I like to be realistic.

JC: How did your company start and where do you want to go with it?

SC: It began with my first pregnancy. I saw too many excuses and outdated stigmas revolving around pregnancy and prenatal fitness so I set out to prove you can stay fit while pregnant. You do not have to let yourself go! I hope to continue reaching many moms and moms-to-be.

JC: What is the main thing you want people to take away from you and your company?

SC: That your kids should not be an excuse. Let them be your reason for everything including improving your own health.

JC: Question I ask people who live in popular vacation spots and near beaches. Did you feel the need to be fit because all that is around you?

SC:  No not at all, though you can find me at the beach almost every weekend! There is something so calming and relaxing about it.

JC: What do you have coming up for the rest of 2017?

SC: Hopefully revamping my YouTube channel to include more full home workouts.

JC: Social media is a gift and a curse. How do you handle it and stay above the trolls?

SC: Trolls are so inevitable. Everyone gets this badge of bravery behind a keyboard. You grow thick skin after a little while of doing what I do, and you ignore, or block, and forget them.

Bonus Questions:

JC: What is the Perfect Cheat meal for Sia?


JC: Coolest moment or place you’ve been along this journey.

SC: Being featured on ABC Nightline.

JC: When I’m in Florida I should go to?

SC: Destin Florida beaches.

Sia is so cool and very humble follow her on social media:


Are you next to be put under the spotlight? Keep it locked with us for more features and become inspired and motivated to get up, and get moving! Looking forward to seeing what is next for Sia.

Joe Cardoso
About Joe Cardoso 232 Articles
Joe (Cartright) Cardoso here! I’m the epitome of a sports junkie. An alum of the College of Southern Maryland, I received a diploma from the Maryland Institute of Broadcasting (MIB). During my tenure at MIB, I was a news/sports major and had the opportunity to intern at Fox 45 sports and Ravens Radio. I also worked as an overnight board operator for Sports Talk 980 ESPN Radio. I’ve been a total sports fanatic pretty much from the womb. My first love is soccer followed by basketball and then football. My favorite athletes are Kevin Garnett and Marino Rivera and my sports teams are the Yankees, Redskins, Michigan, Wizards, and Chelsea. My passion for sports is never ending. My sister once commented that I would probably follow pig racing if it was a sport! I had to agree. Nuts and Bolts Sports is a HUGE deal to me. It brings together others who share my obsession and love for everything sports and fulfills a life-long dream to bring sports news to fans my way.
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