Joyce, many women tend to shy away from Powerlifting and strength training in general as they’re under the impression it will cause them to instantly bulk-up. Instead, these women feel their time would be better spent on cardio machines, while occasionally making use of those neatly color-coordinated 2.5-5lb dumbbells. If you could give these women any advice, what would you tell them?
JS: Long answer short… I believe most women want to be “toned” which is a word I translate to having a lean figure. To do so, you NEED to build muscle. Otherwise, what lean mass will you have to show off when you lose some fat? To have that muscle, you need to have the proper stimulus on your body during training to build that muscle. 2.5lbs-5lbs may be great for certain accessory exercises at first; however, over time our bodies adapt to that stimulus, and we quickly need more to continue getting the same stimulus.
Also, let’s be honest, we pick things up every day that are more than 2.5lbs – groceries, children, or pets, etc. As far as cardio goes… cardio is great for our heart health, but if we took a closer look at the science behind it, cardio breaks down muscle along with fat. Most people who prioritize cardio over strength training end up losing more muscle mass. They may lose weight but may still have a hard time getting that “toned” look they desire.
And as one last side note, if we were talking about just being healthy overall, proper weight training helps us prevent injury in the long haul and keeps our bones strong as we age. So, whether you’re a girl trying to attain a lean figure or you’re someone who is trying to be as healthy as possible, you NEED to incorporate strength training into your fitness routine.
For the general fitness enthusiast, female or male, do you think basing the majority of their training routine on the principles of Powerlifting and/or strength training would be beneficial?
JS: Ultimately, that depends on the individual’s goals. Powerlifting is awesome to get strong. Adding different accessory work is vital to preventing injury (including mobility and stability work). And to the powerlifter’s dismay, cardio is still necessary if you want to stay healthy. I believe there needs to be a balance of all the above in order to be fit and strong for the long haul.
What, in your opinion, are the biggest misconceptions in regard to strength training today?
JS: That girls can’t be strong. I know people are coming to the realization that girls can – however, I don’t believe that the average girl really believes that she can be as strong as the athletes they see on TV or the strongest girl she sees in the gym. Girls don’t realize how strong they truly can be. In the past 5 years, I went from barbell to 300lb deadlift, 165lb snatch; from no pullups to 25 strict, not to mention muscle ups; from a nobody to a national Olympic weightlifting competitor and elite CrossFit competitor… With the amount of time most fitness enthusiasts spend in the gym, they can achieve this – and possibly more. They just need to be on a good program (or work with a good coach). And as a shameless plug, that’s exactly what my brand specializes in. We take the average fitness enthusiast and take her to that next level. It is possible so let’s not limit what we think we can do, girls!
Another one is building size (or getting “bulky”) is easy… It is arguably harder than losing fat. Often, I’ll walk into the gym with my husband who is a crossfitter turned temporary body builder and individuals will ask “how do I look like you, bro”. Then, when they realize how much they must eat…. And of what types of food, they must eat to build that size – not to mention the weights they’ll be required to push in the gym… they’re really surprised that they have to do all that in order to just gain a couple pounds of muscle.
It really does require months and years of consistency in the gym, in eating, in sleeping to achieve a “bulky figure”. So, to the women (and men, let’s not discriminate) who are still scared of getting bulky… unless you’re trying pretty darn hard to do so, I guarantee you will not… And to the men (and women) who want to build, you better be ready to eat a lot of quality foods, push some heavy weights, and prioritize recovery.
What does strength mean to you, and why is being strong so important?
JS: To me, being strong means being able to do anything I set my mind to. Currently, I’m a CrossFit and Olympic weightlifting competitor. That’s a part of my journey to being as physically strong as I possibly can. Not only do I LOVE the sport, but it’s also important to me because I was raised to believe I couldn’t be physically strong so I’m here defying the odds. It’s also important to me because I know it inspires other women to embrace physical strength. We no longer need to sit on the sidelines and have men do everything – we can help do the heavy lifting. However, strength goes beyond the physical. It’s also mental, emotional, and spiritual. Being strong in all aspects means I’m not neglecting my mental, emotional, and spiritual health. It means that if I say I’m going to do something – I’m doing to do it. It means staying true to my character and beliefs.
How long did it take you to get to where you are now?
JS: It’s always a lifelong journey. I wouldn’t be where I am without my entire story. I didn’t grow up an athlete – I’m sure my childhood friends would not be able to believe how strong I am today knowing the scrawny little unathletic girl I used to be. However, when I found weightlifting and CrossFit, I dove headfirst and committed 100%. Who I am today is a product of YEARS of commitment and discipline – of saying no to friends so I can sleep on time, to fueling my body, to never missing a single workout, and definitely not missing a recovery day.
What has been your greatest adventure to this date? What about that made it stand out and the experience so memorable?
When I say I dove headfirst into the fitness industry, a part of that decision was to quit my stable, reputable law career and start from zero to build my fitness career. Because of that decision, I absolutely love my life, get to work what I’m passionate about, and can genuinely say that I help people every day. This adventure has led me to building my business “Strength With a Purpose” where I provide fitness and nutrition coaching for the individual through tailored programming. It introduced me to the love of my life – my husband and business partner. It has also empowered me and taught me that anything really is possible if you’re willing to go ALL IN.
Some of us, being human, tend to get into a funk and lose motivation. What has kept you motivated at your craft? What lessons from you can we learn to get ourselves back on track?
I think we place too much emphasis on “motivation”. Everyone loses motivation. It was never motivation that keeps us going, it’s discipline. Motivation might help us to get started; however, when it disappears, the habits and the lifestyle that we built is what keeps us going. On those days that are really tough to stay focused, it really helps to revisit the reason why you’re doing what you’re doing which is why the very first conversation I have with all my clients is “WHY”. What’s your why? And I’m not just talking “I want to lose weight”. WHY do you want to lose weight? What’s at the very bottom of it, the core, the driving factor of why it’s so important to you to lose that weight or hit your goals? Unless you face your inner self and pinpoint that why, you will most likely give up when it starts getting hard. BUT, if your why is that strong and it’s that important to you, no matter how tough the process may be, you will always keep going.
Let’s be honest! Everyone hates cardio. Is there a more effective way to perform cardio than the same ol method of running on a treadmill?
There’s SO MANY WAYS to do cardio! I don’t know why so many people equate cardio to running. Swimming is cardio; jump roping is cardio; dancing is cardio; rowing is cardio; biking is cardio… There are so many options! Find something you enjoy that will get your heart rate up and go do it. If you dislike the monotony of a single movement, mix and match. Do five sets of 1 min row + 1 min jump roping + 1 min air squats + 1 min burpees. Have fun with it!
When you’re not working on your craft, how do you chill out and unwind?
Outside my craft, my family has all my love. I will always make time to play with my pups (I have 2! A 2yo white german shepherd and a 9yo pitbull chihuahua… yep), hang out with my husband, go on offroading adventures with the three of them. Otherwise, you can find me either watching a good movie with my husband or curled up on the couch reading a good book.
What are some general words of wisdom you live by?
No dream is too big. If you really want something, go make that your reality. Just don’t forget that it’s hard work and consistency that pays off. Just take that first step. One step at a time… Little by little, a little becomes a lot.
