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Tally Rae

It's fair to say the past few years for the lovely Tally Rye have been, in her own words, “mental.”

From an overweight Drama School student, to a social media sensation, PT and spin fanatic, Tally never once expected her meteoric rise in the ranks of the fitness industry.

It all began when she went to Drama School to study Musical Theatre.  Once there, she realised just how physically demanding the industry could be, so she began hitting the gym in a bid to get fitter and to look her best on stage.

Slowly but surely, however, her gym hobby became more important to her than her Musical Theatre degree.  It was then Tally realised that the stage wasn't going to be for her; rather the podium of a spin class was going to be the setting of her future performances.

But, Tally's talents don't just end with coming up with delicious recipes and helping others become healthier and happier…

Rather she's a pretty savvy business woman having set up her very own pop up event – the secret HIIT club – and #girlgains with her two best pals, Zanna Van Dijk and Victoria Spence.

Here we talk favourite HIIT workouts, her must have Muscle Food goodies and #girlgains

Muscle Food Suggests:


Tally Rye - The Interview

Tell us more about how and why you got into fitness…

I originally had no interest in fitness at all and it wasn't until I went to Drama School to study Musical Theatre that it became important to me.

I was an overweight teen but Drama School is intense!  There's a lot of dancing, which you have to be really fit to do, and of course you want to make sure you look your best so I made myself go to the gym.  I was determined to be the best version of me.

Tally Rye Before and After

Initially I had no idea what to do but I slowly learnt about HIIT, weight training and the impact nutrition can have on your body and overall health.  At the time I suffered from IBS so I beganeating much more cleanly and researched how I could help myself through diet – in a delicious way.

What I didn't expect was for this hobby to become my main passion. Over the years – between the age of 21-25 – it became really apparent that my love for health and fitness surpassed that of Musical Theatre so my career path changed!

I'm now a fully qualified PT, health and fitness blogger and I'm passionate about helping others find their own healthy balance.

What prompted you to become a PT?

During my studies at Drama School I started spending more and more time pursuing my hobby.  I think it was because it was mine, no one else's and it's where I found moments of peace and quiet.

It was pretty obvious that my hobby was my main passion. Whilst at school I was more concerned with finding a part time job in a gym! So, I started up a health and fitness blog ( and in my first year I collated an eBook of healthy recipes!

I suppose I kind of fell into it but it was fate.  I absolutely love my job.  I have a great client base and I get a lot of job satisfaction from it.  I like that I can have a positive impact on people's lives.

What's your favourite body part to train?

I'm a girl… I love legs and glutes!  Anything to make the bum bigger!  I don't want to look skinny – I want to look strong, curvy and feminine so my training is adapted to achieve that.

What's the one exercise you hate?

Oh gosh… I hate doing treadmill sprints, on an incline. It just messes with me mentally!

Tally Rye Gym Shot

Favourite form of cardio?

I'm a spin instructor so I have to say Spin. I could do it all day long! Being in front of a class taking them through a tough session to music – it's like a mini performance in itself. All that drama training certainly pays off…

How long were you training for before you began to notice a change in your physique?

That's a really tricky question…  When I first started Drama School I was a size 14 and overweight.  Through all the dance and taking up the gym I gradually lost weight but I always wanted to see more definition.

Tally Rye Before and After

I think it took a good 6 months for this to happen. Yes, I began training for definition in the April and by September that's when I noticed a difference although I was training too hard. I was burning myself out – it wasn't sustainable.

Now my training is focused on maintaining that healthy feminine, curvy look which I much prefer.

Which body part are you most pleased with progress wise?

That's easy – my bum. When I was bigger, I had a typical pancake bum. Now it's much better and is really, really strong, which I love.

And the one you think needs a little more work?

My shoulders. I used to hate training them so I'd resist doing them. Compared to the rest of my physique they're thin with little strength so I'm working on getting them stronger.

What advice would you give to someone just starting out in the gym?

Consistency is key. Make a plan and stick to it. Stick to it and you'll get results!

The other thing I'd mention, though, if you're new to the gym and don't really know what to do, don't be afraid to ask the trainers that work there about technique. It's better you start off with correct form to avoid injury rather than attempt to change it at a later time.

What's been your biggest achievement to date?

Physically – I completed a 10k run without training in 50 minutes!

Business wise – starting up my own event, Secret HIIT Club. This is a pop up event in London that meets once a month and conducts a 45 minutes workout that really challenges you whole body.

I invite companies to attend where we discuss health and fitness, nutrition – everything! It's great to build a community and watch it grow.

Clean Eating

Coming to nutrition now, what's your favourite Muscle Food product?

The Thai Chicken Breasts!

What motivates you when you'd rather eat rubbish than gym?

I turn to social media and I am quite fond of the cheesy quote:

“You always regret the workout you didn't do!”

The best thing is that a lot of my friends do what I do and they inspire me all the time.

Are there any foods you'd never put into your body?

Yes – you know that stuff you get in the jar that's the inside of a marshmallow – fluff? Not a fan…

It's pure sugar!

We've noticed you love to post on Instagram some seriously mouth-watering looking food – what's your favourite recipe?

My chickpea cookie dough – such a nice treat!

How do you feel about supplements?

I think supplements are great. Don't get me wrong, I don't think you NEED them to look a certain way but they certainly come in handy if you're pushed for time.

Tally in The Gym

Natural sources should always take priority over a protein shake but, if you're like me trying to fit meals in between clients and things, they just make things a lot easier.

I do think you should take a break from them sometimes though.

Favourite track to work out to?

Ariana Grande – Break Free – I'm not even ashamed to admit it – it has such a good beat!

Who has been your biggest inspiration?

100% my two best mates, Zanna Van Dijk and Victoria Spence. We have a kindred love for health and fitness having become friends through social media. The past few years have been mental for all three of us!

Tell us more about #GirlGains?

Zanna, Vic and I met at Bodypower 2014 and we instantly bonded. This led to us hanging out and after a while we were like, ok what are we going to do now. Vicky and I were just finishing off our PT qualifications (we both qualified on the same day) and the comradery between the three of us was really motivating.

So we decided to share our knowledge and provide support for other girls out there on the road to fitness by writing posts etc. and using the #girlgains. We wanted people to share their own stories.

It didn't take long before we had over 50,000 posts using the hashtag. It was a huge hit so we decided to take it one step further and set up and Instagram account and an event to bring the girls together to provide to provide support and motivation. At the end of the day, we don't want girls to just look a certain way; we want them to feel the happiness too!

It's an empowering community and we've held six or seven events where we train, talk and eat good food. It's really exciting stuff and it's great to be a part of the community!

What's next for you?

I'm still going PT in London and continue to expand my knowledge as well as grow the HIIT club and #girlgains. We've some huge events lined up for the upcoming year and I can't wait!