Laneah Bryan is US Flag Football Player for the year 2023, 2024 and 2025. She lives in El Paso Texas. She grew up playing every sport but always had a passion for football. Where she lived there wasn’t space for girls to play football, so she focused on basketball. She went on to play D1 college basketball at the University of New Mexico on a full scholarship. After college she got into flag football. Now she has been on the U.S. National Flag Football team for three years and has won two gold medals. She also a business owner. She own a roofing and solar company in El Paso.
Before finding flag football, Bryan was a standout on the hardwood at Franklin High School in her hometown of El Paso, Texas. Bryan averaged 20.8 points, 5.5 rebounds, 3.3 assists and 3.5 steals in her senior season (2013-14) for the Cougars, who won 20 games and won the Region 1-5A title. She was named District 1-5A MVP for her efforts and the year prior earned the El Paso Times’ All-City MVP. She began her high school career at Volcano Vista High School in Albuquerque, N.M., leading the Hawks to the 5A state championship her sophomore season (2011-12).
Bryan went on to earn a basketball scholarship at the University of New Mexico, playing four seasons (2014-18) for the Lobos and seeing action in 121 career games. Bryan says her mom, Sharon, is the biggest influence in her life. Bryan made her first foray into flag football following college, playing in a local league in El Paso.
Football was her first love, but where she lived there weren’t opportunities for girls in football, so she chose basketball which she quickly fell in love with. After that chapter came to an end, she found flag football, and the rest was history. Bryan has only been playing flag football for five years, but she has made the most of her time, first earning a spot with U.S. National Team in 2023 and helping the team to a gold-medal winning performance in the IFAF Americas Continental Championship over Mexico. In that tournament, Bryan helped the U.S. to a perfect 6-0 record, tallying seven interceptions, including one in the gold medal match.
The USA’s men’s and women’s flag football teams both won gold at the 2024 IFAF Flag Football World Championships in Lahti, Finland. Held at the Lahti Sport Centre, the event showcased top athletes with Austria and Mexico taking silver in the men’s and women’s divisions, respectively. August 27–30, 2024.
Women Fitness President Ms. Namita Nayyar catches up with Laneah Bryan an exceptionally talented US Flag Football Player here she talks about her fitness routine, her diet, and her success story.
Namita Nayyar:
Where were you born? When did you start playing Flag Football? Later in the sports of Flag Football you propelled your career to the height where you have been at the top of the world as a Flag Football player. Tell us more about your professional journey of exceptional hard work, tenacity, and endurance?
Laneah Bryan:
I was born in Weatherford Texas. I started playing flag football in 2019. My professional journey in flag football has been a dream come true. I played college basketball at the University of New Mexico and after college I just started playing flag football for fun. At the time I never imagined I’d be where I am today. In January of 2023 was when I was able to really get noticed in the flag world. I played in a big tournament in Tampa and that was when I got my invite to the US national team trials that would be March of 2023. So I had a couple months to get ready.
I had already been working with a trainer, but we took it up a notch. Throughout my entire athletic career I’ve never been the fastest, or the tallest, or the most athletic. What has always separated me is discipline and determination. “Discipline is the bridge between goals and desires”. It was separates the good from the great. Staying disciplined and having the mindset of “I will get this done no matter what it takes” will take you further than talent ever will. My career has had its ups and downs just like anyone else. The downs is where we learn and grow to boost us to the ups.
Namita Nayyar:
It is a dream for a Flag Football player to play in the IFAF Flag Football World Championships. You won a Gold medal as part of the US Team at the 2024 IFAF Flag Football World Championships in Lahti, Finland, Held at the Lahti Sport Centre, from August 27th–30th, 2024. Tell us more about this spectacular achievement of yours?
Laneah Bryan:
Having the opportunity to play in Finland and represent the United States was an honor. Our team and the culture of the team was by far the best part of this journey. We have created an amazing bond that is so genuine and full of love. We all support and celebrate each other’s success. We really are sisters and that is what means the most to me.
Winning a gold medal feels like the culmination of hard work, sacrifice, and determination. It brings an overwhelming sense of accomplishment and pride, as you realize that all those hours of training and dedication have paid off. There’s a rush of joy and validation, not just for yourself but for everyone who supported you along the way. It’s a moment that symbolizes reaching your peak potential and fulfilling your dreams, leaving a lasting memory that inspires me to keep striving for excellence.
Namita Nayyar:
The Women’s U.S. Flag National Team won gold at the 2023 IFAF Americas Continental Flag Football Championship that was hosted by USA Football. Representing the US Team you won a Gold medal. How does such winning honour being bestowed upon you act as a catalyst in your metriotic rise as a world leading Flag Football player?
Laneah Bryan:
As a group of women competing in a male dominate sport we take a lot of pride in what we do and represent. So getting the opportunity to play in the Charlotte in front of the eyes of a lot of younger girls dreaming and aspiring to play was truly an honor. We hope to set a good example and show these girls that they can do anything they set their mind to.
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Namita Nayyar:
What exercises comprise your fitness regime or workout routine you may wish to share?
Laneah Bryan:
As a flag football athlete I go through different phases of my training and lifting depending on when I will be competing. A typical week will consist of 4 weight lifting sessions, 2-3 conditioning/speed sessions, and 3-4 field work days where I focus on football skill development.
My weight lifting sessions focus on creating power, strength, and speed. I make sure to incorporate plyometrics and mobility into the weight lifting sessions. One of my favorite exercise that is great for the body and for my sport is sprints. Sprints improve cardiovascular fitness, increase muscle strength, and enhance metabolism. They can also boost endurance and help with weight management.
Namita Nayyar:
How do you train your abs? One secret to your toned body.
Laneah Bryan:
To create a strong core I do lots of planks and side planks.
Namita Nayyar:
Do you take a special diet or have a strict menu that you follow to remain healthy and physically fit?
Laneah Bryan:
When I am getting closer to competing my diet gets more strict. I focus on getting lots of protein for muscle repair and growth. Right now I am aiming to get 120-145 grams of protein per day. I also take a multivitamin and creatine everyday. Hydration is also very important and is something I have to really focus on.
Namita Nayyar:
Five foods you absolutely love and five you keep to a minimum.
Laneah Bryan:
Some foods I absolutely love but try to stay away from are cookies, brownies, chips and french fries. Chocolate chip cookies are my weakness, so I won’t keep them at my house.
Namita Nayyar:
You have glowing skin and gorgeous hair. Share with us your hair care and skincare routine.
Laneah Bryan:
For me less is more when it comes to my hair and skin. I spend large amounts of time in the sun due to my professional career in flag football so it’s very important for me to use sunscreen. The sunscreen I like to use is la roche lossy face spf 60 because it is light in my skin and it doesn’t sweat off and go into my eyes when I’m playing. I wash my face every night with just a basic cleanser and I make to moisturizer after. For my skin if I keep it simple and make sure to drink lots of water it stay clear.
My hair routine is fairly simple. I avoid applying heat to my hair and use garnier whole blends shampoo and conditioner.
Namita Nayyar:
You must have a Coach who has been a catalyst who helped you pave the way to rise in your career with discipline and a never stopping attitude. Elaborate about his/her influence on your professional life?
Laneah Bryan:
I have had a lot of great coaches in my career that had shaped me into the person and player I am today. Choosing one to high light is difficult. Having said that, I wouldn’t have been able to perform as well as I have in Finland and in Charlotte if it wasn’t for coach Saaid. He has been our head coach for the US women’s national team for the past two years. This past year I went through a lot with the injury I suffered. I even struggled with believing in myself for a while, but he never lost faith in me.
He had so much confidence in my ability and determination to get back to the player I was before my injury that it really pushed me to believe in myself. He has created an amazing culture and it shows with how close our team is. It really is a family like feeling on the US National Team and that part means more to me than any award or medal.
Namita Nayyar:
Five athletic leisure brands you love to wear.
Laneah Bryan:
Under armour, Nike, cashkenz, and lululemon.
Namita Nayyar:
Five travel destinations on your wish list.
Laneah Bryan:
Switzerland during Christmas, New York, Greece, Japan, and the Maldives.
Namita Nayyar:
Quote you live by.
Laneah Bryan:
“Believe in yourself” it’s a simple quote, but has so much power in it. If you develop unwavering belief in yourself the sky is the limit.
Namita Nayyar:
Tell us about a day in the life of ‘Laneah Bryan’.
Laneah Bryan:
I wake up always start my day with a water and coffee. I try to get outside as soon as I can so my body can properly wake up. Then I hit the gym usually get a lift in or speed/conditioning depending on the day. After I’ll head back home make some breakfast and get ready to go to work. I own roofing and solar business in El Paso Texas, so after breakfast I’ll go check on whatever jobs we have going on that day make sure everything is going smoothly. Then head to my office and get some work done on my computer. Usually get some lunch around 2-3 then head back to the office work a little longer then head to the fields. I usually do football training around 6:30 for about an hour. After that I’ll head home make or get some dinner. Then I’ll shower and unwind watching some Netflix.
Namita Nayyar:
During the Covid pandemic. Tell us more about your routine to remain fit in those challenging times?
Laneah Bryan:
During Covid I created a very small at home gym at my apartment. It didn’t have much just some dumbbells, bands, and medicine balls. Since it was small I ended up doing lots of out door workouts, which I kind of fell in love with. I would go to a park and create a hiit workout. For example, I’d create a circuit. I’d do: sprints on the grass, then pull ups, walking lunges, med ball squats, pushups, planks and start over. I’d do that circuit maybe 5 or 6 times. Getting out in the sun and exercising enhances both physical and mental health.
Namita Nayyar:
In sports like Flag Football how were you able to overcome any physical or sports injury setbacks and what advice can you give to those in a similar situation
Laneah Bryan:
Injuries are something I’m not new to. I’ve actually had surgery on both of my ankles. After we on in 2023 I broke my ankle 2 weekends later. It was completely dislocated and required surgery. So I had about 7 months to recover and be ready for the US national team trials process. At first I was devastated. I felt like I had just reached a mountain top winning gold and I led the tournament in inceptions. In the blink of an eye it was all gone. Then the real perspective set in.
This was just adversity and I wasn’t going to let it get the best of me. I tried to internalize the quote Kobe Bryant said after he tore his Achilles “if you see me in a fight with a bear pray for the bear” and boy is an injury in sports similar to fighting a bear. It’s takes a toll on you mentally and physically, but I refused to lose the battle. So I worked my butt off and was able to win my second gold medal in August of 2024. That experience made me better. I was able to prove myself right and prove to myself that I am a person that can handle hard situations and still succeed.
Namita Nayyar:
What do you wish to say about the website Womenfitness.net and the message for its visitors?
Laneah Bryan:
The website womenfitness.net is a great platform for women to have a space of our own when it comes to our fitness and health. To the women fitness community: set a goal and be disciplined and get it done. Love yourself and your journey every step of the way. If you have any questions or would like more guidance message me on Instagram and I’ll be happy to help.
Namita Nayyar:
Advice and motivational words to the inspiring and budding Flag Football playing girls, who all are your fans and shall like to know from you for their climb to the ladder of success in the field of playing Flag Football?
Laneah Bryan:
To all the girls playing flag football and dreaming of advancing in the sport: remember that your passion and dedication are your greatest assets. Embrace every practice as an opportunity to improve your skills and build teamwork. Trust in your abilities, stay resilient through challenges, and never be afraid to take risks on the field.
Believe in yourselves and support one another—every setback is a stepping stone to success. Keep pushing your limits, stay focused on your goals, and always play with heart. You have the power to make a difference in the game and inspire others along the way!
Football is female; don’t let anyone tell you otherwise.
Namita Nayyar:
A message for your ardent Instagram admirers.
Laneah Bryan:
Thank you for all your love and support. It means the world to me. Stay tuned, because I’m just getting started.
Namita Nayyar:
Flag Football is included in the 2028 Olympic Games? How are you preparing to win in this Iconic World Sporting Event?
Laneah Bryan:
The announcement of flag football being in the 2028 Olympics was a dream come true. It is my motivation to train and strive to be the best player I can be. Since it is 4 years away I am making sure to take care of my body by focusing on recovery, nutrition, and mobility. I do a lot of ice baths, saunas, and mobility exercises to keep my body healthy. Health is wealth in sport and in life.
Laneah Bryan Social Media Presence
Instagram: https://www.instagram.com/laneahbryan/