Leilani Surdam is a force to be reckoned with in the world of personalized training. With a Ph.D. in progress, she expertly blends Hawaiian wisdom, nutrition, and physical health into a unique training philosophy. Her mission is clear: to design individualized training that truly fits each person.

Surdam’s approach stands out because of its foundation in plant-based nutrition and a holistic coaching style that emphasizes positive body image, body fat loss, strength training, yoga, and pilates. A former ballerina, she brings an unparalleled understanding of the body and health to her work, making her methods both rigorous and insightful.

In our interview, Surdam didn’t hold back. She candidly addressed the effectiveness of trending TikTok fitness routines, separating the genuine from the clickbait with her signature blend of honesty and expertise.

Young Hot & Modern: How do diet and sleep impact women working towards toning their bodies?

Leilani Surdam: Most women who come to me have specific body goals in mind, like a tight waist, lifted butt, and long, firm limbs. It’s important to understand that being toned is not just about losing weight; it’s about reducing fat over muscle while maintaining healthy skin. The art of toning involves developing firm, properly worked muscles, not just through Pilates or strength training. In addition to working out, key factors include adequate water and protein intake, consuming a diverse range of foods for good gut health and micronutrients, and maintaining a consistent sleep schedule every day of the week.

YHM: Is diet the main priority when it comes to working out?

LS: When it comes to changing your physique and improving your workout performance, diet is the most important aspect. This is why most women between the ages of 18 and 50 try so many different types of workouts for their ‘dream body.’ However, they are usually focused on the wrong thing. Additionally, they can often never lose those ‘five pounds’ because they are overtraining, or they lose a lot of weight and feel terrible because they are starving.

YHM: What are the top three mistakes women make when trying to slim and tone during their workouts?

LS: Movement-wise? The side crunch exercise is where women and even men stand up straight, holding a weight in one hand at their side and the other behind their head, and crunch to the side while standing with the weight. The problem with this exercise is that it only tightens a deep abdominal muscle called the psoas. Since most people sit at a desk job or school, this muscle is already shortened, so doing this exercise will overtighten it, which does not achieve the goal people think it does. Additionally, this exercise will increase the size of women’s waists, which is not the intention most women have when doing this.

Secondly, doing way too much cardio. Cardio is excellent for heart health and increases your performance in sports; however, this is not how you lose body fat. You may lose weight, but it is likely just water weight that will return when you hydrate again. Lastly, taking classes that make no sense. NYC baddies want it all and want it now, but these classes where you are simply doing too much and paying too much aren’t worth it. Hire a trainer – less really is more.

YHM: Is juice cleansing truly effective, or is it just another health fad?

LS: Your body naturally cleanses itself; that’s the whole point of your liver, kidneys, and pancreas. All these cleanses do is promote starving yourself. If you want to go on a cleanse, eliminate all processed foods, increase water intake, prioritize lean proteins, and avoid caffeine. If you do this for even a week or a month, the differences you’ll see in your body are insane. You’ll get all the benefits of the ‘cleanse.’

YHM: Is eating past 9 PM a major red flag when trying to get into shape?

LS: It all depends on when you wake up and go to sleep. The general idea is to stop eating three hours before sleeping. This ensures your body’s digestion will not override your body’s other functions when you’re asleep. It also prevents indigestion or your food from being processed and immediately stored as fat, rather than having all the nutrients utilized as they are supposed to be.

YHM: Can you explain what a calorie deficit is? Does it mean you have to starve yourself?

LS: Being in a calorie deficit doesn’t mean you have to starve yourself. There are always ways to satisfy yourself so you don’t feel hungry, even though you are taking in less energy than you are expending. It is all about the quality of your food when you are in a deficit. High-protein meals throughout the day are better than not eating all day and then drinking a couple of glasses of wine and having burrata. Like, for real, we can do better than that.

YHM: What are your must-have gym wear items as a physical trainer?

LS: I always wear a strong but dainty chain. No one needs a gorgeous rock smacking them in the teeth when working out. I like to feel like myself in my femininity, plus the glisten on the skin and chain – what a babe.

I also love wearing Huha undies; seriously, they are a game-changer. Their underwear is designed for all women’s needs: breathability, an amazing environment for pH balance, and absorbent so excess discharge or sweat doesn’t smell. The underwear is made with zinc, which helps prevent BV, UTIs, and yeast infections. Don’t worry, I’m not sponsored, just a girls’ girl.

I also love my Lululemon Aligns because they are soft and comfy. I also love my crew socks that are padded in the heel and toe, and overall comfort is key. For my shirts, I usually wear a thrifted tee because I’m an environment girly at my core.

YHM: How has pursuing a Ph.D. influenced your approach to being a physical trainer?

LS: I would say that as a physical trainer, you can acquire a certificate like in any other profession; you pay for it, study, and take a test – either you pass or fail. Many clients or those I have worked with ask me questions they have been trying to answer for so long. Having the ability to answer their questions in extreme detail because of my educational background allows them to feel safe, heard, and validated, which is priceless. Overall, my Ph.D. allows me to provide the scientific background for their questions.

Surdam’s passion for personalized training and holistic health shines through in every aspect of her work. Her unique blend of scientific knowledge and practical experience sets her apart in the fitness industry. Surdam’s approach goes beyond physical goals, fostering a deeper connection with one’s body.

For those looking to transform their fitness journey, Surdam offers expert guidance and a fresh perspective. To learn more or inquire about training, check her out on Instagram. Embrace a healthier, more balanced you with her expert guidance.