Age:
53

City, State/Province:
Toronto, ON

Country:
Canada

Occupation?
Fitness workout creator for SusanArrudaFitness and swim coach/instructor in a school.

Many people struggle with losing weight. Are the challenges as simple as a fitness issue or is it more of an underlying health issue?
I think it’s a bit of both, but I would tilt the scale these days, pardon the pun, the way of underlying health issues, given the environmental challenges in the world and what is in our food these days and the lack of knowledge surrounding that. Unfortunately, the schools are not educating or empowering kids with vital information on health so the onus is on us, especially, as parents.

I work with a lot of kids as a swim instructor and never have I seen so many cases of asthma, food allergies and obesity being on the rise, as I have in the past decade.

I find most of the kids that I interact with are lacking strength; they have no consciousness or awareness of things like bad posture or improper gait. A lot of them are already experiencing back pain from excessive sitting as well as the egregious amount of time spent on screens, like a lot of adults, in fact. Then there are often hours of gaming, leading to tech-neck. But again, a lot of adults are also dealing with similar issues. They may not be playing video games, but their job may have them sitting at computers all day long.

Bridging the gap here between kids and adults, both are experiencing issues as a result of muscle imbalances and tightness and lack of physical activity, for the most part. It seems like regardless of whether I’m talking to kids or adults, there’s an increase in gut health issues, hormonal imbalances and a significant rise in autoimmune disorders.

I now see more women struggle with fitness for reasons that involve a more significant health issue, be it chronic fatigue, an autoimmune condition, thyroid, IBS and gastro issues, hormone disruptions, medications with side effects that can cause weight gain, and aging challenges that arise in midlife that cause stubborn shifts and challenges with sleep, weight loss, etc. However, there are still so many women who jump on and off fitness and struggle with losing weight because they haven’t adopted a healthy lifestyle. It’s a stint, or a short period of training for the summer, or an event, for example. Just remember that “whatever you can’t sustain, you will not maintain.”

When it comes to training, the “all or nothing” mentality can be costly! I used to think in my younger years and before having my 2 children that if I couldn’t do a 1 to 2-hour workout, why bother? Boy, have I ever evolved, thankfully!

You need to train for YOU, first and foremost, otherwise, it will not last.

What would be your top 3 tips you would provide to someone who is struggling to lose weight?
How about a 3+ bonus?

1. Be consistent (Without consistency, nothing will work/stick) – View it as an important appointment so you don’t ditch it. You likely wouldn’t cancel a doctor’s appointment so view it with the same importance.
2. Make it doable and realistic for you – If you’re struggling with time to train, begin with a short workout; even a 10 min, the core workout is better than nothing)
3. Pre-plan your training and follow through – Establish when/time of day and where you will work out, the type of training you’ll be doing and follow through – Don’t let your feelings vote! Strive to move every day, even if you’re taking an off day to recover.
4. Prioritize resistance training over cardio (Especially in your 40s and up, when the body just naturally begins to lose more muscle due to aging). — Interesting statistic: Many bodily functions start to decline at a rate of 2% per year after the age of 30 but with exercise, this aging process is slowed to a rate of one-half percent per year. (According to a researcher, Dr. Martha Pyron from the American College of Sports Medicine) In other words, a 90-year-old exerciser would have lost only 30% of functional ability versus a whopping 60% if she did not weight train and exercise.

Yes, diet plays a part – eliminate processed foods, drink more water and strive to eat healthy at least 80% of the time. Marco wrote an exceptional book called, “Starving To Be Fat,” detailing how he lost 100 Lbs and kept it off.

If you have 100 tokens in total and you could apply them to the following categories, how many would you apply to each?

• Fitness level: 50
• Health level: 50

Because each one is an investment and directly affects the other.

Can you tell us about yourself and your fitness journey? And what was the biggest challenge you faced on your journey?
The biggest challenge I faced and I’m still in my journey is pushing too hard and getting injured and then having to deal with setbacks that interfere with the level I want to train at.

Another challenge has been overtraining and not prioritizing recovery time. I have a hard time taking rest days to allow my body the time it needs for optimal recovery which ultimately equals greater progress. I find it’s such a fine line although I’ve gotten better.

Another challenge I’ve battled with is body dysmorphia and never feeling like I look good enough, I’m strong enough, or lean enough. I set a high standard for myself, and there is always more to strive for.

When I discovered bodybuilding in its infancy back in the 80s, I fell in love with the strong lean look and particularly modelled my physique after Gladys Portuguese. The training helped me avert a developing eating disorder by helping me shift my focus off the scale and onto body composition. I want to empower other women to do the same and realize that “lighter is not the same as leaner!”

As far as competing, I did a very amateur show at age 19 and then didn’t hit the stage again until age 35. When I hit the PRO level, I quickly realized that moving ahead to bigger shows would have meant the use of PEDs (performance-enhancing drugs) and that was never something on my radar, nor was it ever a temptation for me. I was always resolute in knowing that was something I would never do and considered it a health oxymoron. I trained to be healthy and competed for me, not for any other reason. As for politics, I think every sport has its share.

I did a lot of photoshoots, more so in my competitive years and although everyone surrounding the shoots was extremely supportive and happy with the images, I always instinctively saw the flaws first. In a fitness show back in 2009, I presented what Status lead photographer, David Ford called “a near-perfect physique.” – Thank you, David!

Yet, my manager was told by other photographers that I was too defined and I needed to “fatten up” which made no sense to me at all. To me, that simply felt like another form of compromise that I wanted no part of. I remained passionate about fitness, but not about the industry.

Although I would have loved to make a cover, considering the top shape I was in during my competition years especially, it didn’t happen. It was then I realized that fitness is also a business. As a result, I got out of the competitive arena and back to training for life/me and shortly thereafter, began my journey in shooting video workouts.

You need to train for YOU, first and foremost, otherwise, it will not last.

Can you tell us why did you decide to change yourself?
This is a bit of a tricky question for me. I think I simply wanted to stand out and not look like everyone else, for the most part. That was a personal challenge I set for myself, and each of us should do what is right for us. When I started lifting weights, I did have a goal of changing my shape. I wanted to be lean and sculpted with a small waistline, like Gladys Portuguese. I kept before me the fact that I was chiselling away at changing my physique through the exercises I was doing even though I saw nothing change for quite some time. I envisioned it. I conscientiously worked on getting stronger because I reasoned that to change my body, I needed to first build strength and the results would come as a byproduct.

Your journey has to be about you, your personal goals and standards and no one else

I know, of course, a lot of people have extremely motivating and tremendous transformations. I am inspired by what many of the women in my programs have accomplished with changing their physiques and they often find this more difficult because they’re already in good shape. It’s harder to see progress when you’re already fit and at a certain level of fitness. When you’re starting perhaps from a place of being very overweight, or in a de-conditioned state, the progress is faster, usually tangible within 4-6 weeks of making a radical change.

So, in my case, I did not have a dramatic, “classic” type of transformation, as in dropping an entire person in body weight, but it’s that I stayed in shape and consistent throughout the decades, whether that was through pregnancy, stressful situations such as divorce, depression, bad business decisions, etc. I was generally always within 5 pounds of contest weight.

Does that make me transformation-less? I can tell you this much; staying in top shape is even harder than getting there. It’s mundane, not thrilling, and the everyday grind can become tedious. Any athlete at the top will tell you that as well. An elite gymnast like Simone Biles has to work so hard to even see a centesimal amount of progress, or even a high-level swimmer trying to shave seconds off a 25-yard sprint.

You can’t hit a certain target on the scale and stop. That is like Michael Jordan getting to the NBA and thinking, “I’ve arrived,” I don’t need to practice or keep my game up anymore. There’s no justice in fitness, I often say.

So again, your journey has to be about you, your personal goals and standards and no one else. For me, it’s essentially me against me. Strive to improve upon what you’ve achieved in your fitness and your physique and stay in it.

If you want to lose that 20 Lbs and that is your target, give it all you got and you will achieve tremendous results and benefits from being focused on accomplishing your goals. However, to keep it, you have to make a lifestyle change and stay consistent.

Break your larger goals down into smaller, perhaps monthly goals and reassess your progress regularly.

Share your unique training/coaching methods
I started weight training in my teens as a traditional bodybuilder, utilizing the classic Weider principles. Stunning physiques are built with foundational, tried and true training principles and a lot of patience, time and consistency. When males, in particular, would ask me at the gym, how big do you want to get? My answer was always the same; as big as I can naturally.

After a certain amount of time of doing the same thing over and over again, you need to change things up to keep your body changing and to avoid boredom, which can naturally set in over time. Getting bored can be devastating to your training, unless you pivot, which is exactly what I did.

One of the things, I routinely did and continue to do which flies in the face of some conventional bodybuilding advice is I stretch incessantly between sets. I never did notice a decrease in strength as is often warned, but I did notice greater flexibility and the ability to maintain that well into my 50s. Bodies are not necessarily built for reps, they’re built for function and thrive on movement.

My nonstop training approach in the gym kept me moving consistently throughout my workout which kept my focus high and also helped deter others from talking to me, which worked for me since chatting and socializing during training serves as a major distraction and disruption in flow.

That’s another thing I guess you could say I did differently from the norm; I wouldn’t stand around between sets. If I was resting, it was always active recovery, which for me, meant dynamic and/or static stretching. My training time was hyper-focused when I was at the gym. I very effectively tuned everything out and zeroed in on the training alone. Often during my earlier years of training in my 20s and 30s, I did not realize I had been at it for hours. I was not in there “following a static program,” I was creating my program as I went. I learned to listen to my body and my training was more instinctive than traditionally structured.

I have always paid close attention to what parts of my body needed more attention. There was no phone, no earbuds, and no talking to anybody. I was there to train and nothing else. If a machine was busy, I wouldn’t be standing around waiting or wondering what to do with myself, I just moved on to something else and kept the workout flow going.

Training Plan:
I usually train six days per week. I have invested in a well-stocked home gym. Yes, it makes it more convenient to train, but don’t equate that to being more motivating because that still has to come from the inside. A surprise to many; it’s not like I jump out of bed every morning and can’t wait to train. There are days when I have to work harder to get my head in the game. When you’re in a serious rut, it may be better to get to a gym or take part in a group class to feed off the energy. Seasons, peaks and valleys in training are normal and you have to devise tactics to continue to do what you do and stay in it.

At this stage in my life, I like to get my training in mid-day during my work day. I use a modest fitness space at work with limited equipment and make it work. When the weather is nice, I take to the outdoors and hit the track, the park (so much you can do with a park bench or boulder), the outdoor playground/or training park, if available, etc. I’m still very instinctive when I train. Even though I may feel mega fatigued, I still follow through with my training although I am a lot better about making adjustments.

Again, thanks to investing in my home gym, I can still use some of the more classic gym-type machines, while also using some of my favourite fitness equipment like a foam roller, which I’ve developed an entire program around for body sculpting and fat-burning, Bosu ball, and so on. A pull-up bar is a must!

If you’re asking whether I have a split or not? The answer is yes and no. Back in the day, absolutely! It enables you to devote more time, energy and attention to particular body parts and is crucial for progress when you are very fit and conditioned.  I would break down body parts to most effectively challenge and build them up. You can devote more focus and time to a body part when breaking down your training more specifically.

I still do that to some extent, but I now incorporate more total body, upper and lower body workouts. I also have to work around some injuries which have me working on some body parts more than others, as a result. Core training is always a constant, given the fact that all movements originate from the core. It is vital to keep this area strong, both for function and aesthetics.

The bottom line is, when your body is highly conditioned, you need to break down your training into body parts to adequately challenge the muscles to grow and change to their maximum potential.

It’s a constant reevaluation of sorts. If I need to focus on burning some extra fat, for example, I’ll often put HIIT intervals in between sets to get my heart rate elevated and boost my metabolism to prime it for greater fat-burning efficiency, long after my workout is done. I use my trampoline a lot as it allows me to perform ballistic, high-intensity cardio exercises without the heavy impact on my knees and joints.

At this stage of my life, I no longer use heavy loads or max loads; my joints simply don’t like it. I am huge on variety! The same exercise done with different equipment is going to stimulate the muscle in a completely different way. For example, a squat on a Bosu ball is going to recruit a lot more stabilizer muscles and more core by including IRT into the mix. In my online training programs, I purposefully prioritize using home-based, cost-effective equipment to make the workouts more accessible and doable for the average fitness enthusiast who trains at home.

I also incorporate a variety of training principles in my workouts to not only change things up but also to stave off boredom, help avoid plateaus and continue making progress. I frequently reassess my physique for imbalances and tailor my training to address those. I highly prioritize symmetry and muscle balance.

For example, people will train their calves but often neglect their shins. Symmetry not only applies to how you look, but it also applies to strength and the biomechanics and functions of your body as a whole.

One modality of training that is seriously under-utilized and neglected is water training (different than swimming). I’ve taken people into the water to train them and they’ve asked me, “what the heck just happened? That was ultra challenging! I had no idea that was possible!”

The natural resistance and buoyancy of the water are unbeatable as far as it’s dynamic and fluidity in adding resistance challenges as the body moves through different movements while cushioning your joints in high-intensity jumping-type movements. More body control and core recruitment come into play. This is yet another way to stimulate your muscles to resist adaptation and continue making progress. – Check out my Elite Water Training video to apply some challenges and change to your training. Learn more here

I still prioritize abs and core training as I always have since my early years in training. There were times in my early gym-going years when I would focus entire workout sessions on abs and core alone. I naturally incorporate stretching into my training. It’s not something I necessarily view as a separate component to do after a workout. It is a natural flow for me and it has served me well in not only acquiring flexibility but maintaining it.

As far as rep ranges, I incorporate a variety, although I generally like to keep the reps higher when training legs since they are a much larger body part that I also want to keep lean. I’m also quite instinctive when it comes to reps. For example, I’ll be in a workout and maybe I’ve gone through 15 reps of a certain exercise and I feel I can do more. I don’t stop, but instead, I incorporate static holds, isometrics, drop sets, etc… I keep going until I’ve recruited everything I can from the muscles I’m targeting. Take it to the max, so to speak. So, it’s not only about a number, it’s about what my body feels and being in tune with that.

Again, it comes back to being in a different place than when I started and my training was more conventional; there’s a lot more variety now and a lot more non-conventional flows. One of the things I am very blessed to hear often about my programs is comments like, “I’ve never seen this kind of training,” or “these workouts are different and challenging. I’m used to going to the gym and just banging out reps,” “I love the creativity in your workouts, how do you come up with these ideas?!”

Your body is the gym. Wherever I go, whether that’s a park, a set of stairs, maybe there are some bleachers… I see a portable gym that I can use to challenge my physique, not necessarily having to step into a building that has a weight stack all the time.

An example of a non-conventional exercise move that targets the deep core here

Nutritional Plan:
I am primarily plant-based and have never really been a big meat or fish eater. I consider myself a flexitarian. I don’t exclude anything only for the sake of it or because of a stringent diet and I don’t follow diet trends. In light of our environment and the way things are now on the planet, food at the best of times is often questionable.

We have to consider more variables like toxic pesticides, GMOs, and lack of nutrients in the soil, and how this all impacts the nutritional density of the food, as well as our body’s ability to absorb the nutrients from the food we eat. The water and fish supply have been ransacked, microplastics are showing up in the fish. If I have any kind of meat, it’s always, organic and preferably grass-fed, but again, it’s very rare.

I love sprouting, I’ve recently discovered how to do that despite the lack of having a green thumb. Sprouts are nutrient-dense powerhouses that are incredibly high in antioxidants and super low in calories and certain varieties are also extremely high in protein. They truly are superheroes of the nutritional world. Sprouting increases bioavailability by breaking down the phytic acid, the grain’s starchy endosperm, making them easier to digest and increasing mineral and protein digestion.

I make power-packed smoothies as a staple. In these, I would include a lot of what I call super powders such as spirulina, maca, camu camu, ashwagandha, etc. as well as ginger and turmeric root to supercharge the nutritional profile and energy benefits. I also like to add sprouts to my smoothies.

Breakfast might be oatmeal with power additions, scrambled tofu or eggs. Lunch is usually a plant powerhouse of some kind with kale as a base, in some cases, I’ll opt for one of my power smoothies which qualifies as a meal replacement when I know I’ll be tight on time. For example, dinner might be soup, a homemade wrap or pita pizza, or kale or chickpea salad, which are two of my fave types of salads; usually whatever’s around.

I like to snack on my Raw Performance Fuel Bites and I always have some on hand and ready, be it for pre or post-workout, biking excursions, and/or when I feel I need an energy boost or snack, or when I simply don’t have time to sit and eat a meal. I got introduced to raw foods years ago at a raw restaurant and went on a tear-making desert following that and ultimately, created my first ebook after getting so many requests for my recipes. You can learn more about it here

I guess in this regard, I’m also unconventional. I don’t have a rigid meal plan focussed on a certain number of macro ratios or calories. I don’t eliminate entire food groups based on some kind of diet, least of all carbs, which make up the majority of my foods. When I was competing in peak condition, most of my food came from carbohydrates which tend to shock most people.

I want to make a distinction here for any readers who may be just starting on their fitness journey, or perhaps someone more experienced who has hit a plateau. I’ve been at this for 40 years now beginning in my pre-teen years and I trained for hours a day and built metabolic active muscle tissue which increases metabolism and burns more calories at rest.  My body used the fuel I fed it to build mass, but that’s based on my training lifestyle, intensity and consistency. I am in full support of anyone who needs more of a structured plan to hit certain nutritional and macro targets if that’s what helps them get to their goal. If you’re in your 30s or 40s and just starting to train more intensely, my approach will probably not work for you.

I skipped the parties, the “girls’ night out,” I never smoked, and I didn’t drink; I’m not saying that to try and impress you, I’m saying that you should keep perspective. If you’re coming off that kind of lifestyle, you’re gonna have to dial it in with some sort of a game plan and probably a good dose of accountability.

Supplement Plan:
I add protein powder and collagen to my smoothies. I routinely take some kind of joint support, omega 3, greens complex, magnesium, and vitamin D3 + K2 in the winter months. I just recently discovered Bioedge’s hydration amino, gut health and immunity aid and am enjoying those products as well. I love the powder format, no fillers or foreign ingredients; just add water and it tastes great!

Do you prefer to take and recommend all-natural (no sugar, no artificial colours/flavours/sweeteners) supplements or supplements with artificial flavours and sweeteners? And Why?
Natural all the way! I go to great lengths when it comes to reading labels to avoid toxic ingredients (usually this goes hand in hand with what you cannot pronounce) and artificial anything! My supplement intake follows suit with what I eat normally, so yes, the cleaner, the better! All natural is extremely important to me. When you spend copious amounts of time training your body, then you need to fuel it with the most natural nutrition and supplements possible for optimal energy and health; that’s my thinking. There’s an important synergistic effect.

Anything you’re putting into your body that is not of the highest grade and cleanest quality is going to potentially compromise, not only your health overall at a macro level but also at a micro level, such as your immune health, gut health and such, in addition to impacting your energy output for training and everyday life.

There was a time in my life when I would go for anything low-calorie, I’m talking about when I was much younger, not realizing that things like aspartame are so bad for you, especially long-term! I’m happy to refer anyone to my choice supplements via email.

Please describe the importance of mental health
Your mind is your foundation, crucial for success, much the same way that your core is the foundation of a strong physique. There is a definite correlation between the mind, body and spirit. If either one of these areas is neglected, your performance suffers and your joy and the whole of your being is impacted.

Despite the discipline it takes to remain consistent in training for over 40 years now, the tougher battle has always been mental. “As a man/woman thinks, so is he/she.” Ultimately, what you believe and say to yourself is far more important than what others say.

Having said that, as I alluded to earlier, my fitness is intimately and inextricably tied to my mental health and well-being. If I’m not training, I am not in a good place mentally and can consequently go down a very negative path. The most effective and natural way to combat depression is hands down, regular physical activity. It should be the first Rx prescribed for depression, before meds.

What separates Status from other fitness magazines?
Just by looking at it, picking it up and holding the magazine in your hands, you feel like you’re holding something of value, a highest-level publication. The pages are thick and glossy, not flimsy and it has an exclusive look and feel to it; it just feels like the ‘status’ any magazine should aspire to.

I like that Status Magazine offers lots of information on training from a variety of experienced columnists. I always enjoy reading about new training methods, techniques and workouts. You can always learn something from what other people are doing.

If you could ask Status Fitness Magazine Editor-in-Chief Rodney Jang any industry question, what would that be?
What do you both like and dislike the most about the fitness industry?

Status Fitness Magazine runs model searches across North America including the largest one at the Arnold Classic for the Status cover. As part of the Status family, you will receive a special participation invite. How excited are you for this opportunity?
Arnold is a legend and a fitness icon and Status Fitness Magazine is iconic! Read that as VERY excited!! It’s an opportunity of a lifetime for anyone in fitness and with bodybuilding roots!

Describe your coaches and the impact they have on you?
I have always trained myself. My fitness love began with a gymnastics introduction at school in 4th grade and then I got hooked on aerobics initially before discovering bodybuilding in my mid-teens. I fell in love with Charlene Prickett of the television-syndicated workout show titled, “It Figures,” as well as Bess Motta of the 20-Minute Workout.

I admired the physique of Gladys Portuguese and aspired to build a body like hers; lean, fit, strong and very feminine.

Years ago, Marco Girgenti trained me at the gym (my then boyfriend, now husband) and it was a catalyst for me developing a more creative, outside the box, training style, as a result. He truly is a creative training genius, among so many other things! He gave me two Bosu balls as a birthday gift when we first got together (such an exciting and memorable gift and the perfect way to a fitness girl’s heart, lol) and it set me on a path of more creative resistance training overall.

Can you share with us your goals for fitness and life?
To look and feel my best, maintain strength, flexibility and a low body fat composition throughout my life and continue to strive personally, as well as inspire other women in the process. It is an honour to motivate, impact and inspire others to look and feel their best through my workouts and programs; to not settle for less than the absolute best versions of themselves that they can be in fitness, health and body. I want to empower women to prioritize resistance training and realize that lighter is not the same as leaner, as well as encourage them not to put themselves last as many women, and moms in particular, do.

What is the biggest lesson you’ve learned?
Override your feelings, be persistent and consistent in your training to achieve the best version of you; stay in it to win it for the long haul. Make it a lifestyle because there isn’t really a destination, so to speak, it’s a lifelong journey with highlights, peaks and valleys. Take time to appreciate and enjoy your accomplishments as you’re living them instead of looking back and realizing how impressive it was. As Joyce Meyer has said, “you live your life forwards but you understand it backwards.” I’ve also learned that overtraining is costly. Prioritize your recovery as much as training and learn to listen to your body. Don’t stubbornly push through the wrong kind of pain and learn/know the difference.

Who inspires you? And why?
I became and still am, a huge fan of Charlene Prickett of the television syndicated workout, “It Figures” after I fell in love with physical activity as a result of being introduced to gymnastics in grade 4, or thereabouts. I also got hooked on The 20 Minute Workout and absolutely loved Bess Motta, the front-and-center woman for the TV workout series who later on, appeared in a role in the movie, Terminator. I admired the physique of Gladys Portuguese and aspired to build and sculpt my body like hers – lean, fit, strong and very feminine.

I really like Tony Horton’s style of video workouts; a no-nonsense, get-it-done, results-driven training style, similar to my own.

I love the incredibly inspiring, David Goggins and his mentality and no-excuses way of life! I admire the unbelievable training feats he’s accomplished in the direst of physical challenges and circumstances and the mental fortitude he possesses that is above and beyond the norm! When I’m hurting in the gym or want to quit during a set, I think of him lol. Truly, “you can always do more than you think you can.”

My husband, Marco Girgenti is also a huge role model of perseverance for me. He is an incurable optimist who has overcome so many challenges with a profound fitness story of his own! You never know if he has had a bad day because he is always so positive and stable. He is my biggest encourager and my #1 fan!

What is your number one tip for people on their fitness journey?
In a word, CONSISTENCY, although there are a few tips below:

If you look and feel great for a show, or a few weeks after a transformation program but then lose most of it, in my opinion, the road back to top shape is always harder and not worth falling out of consistency for. It is also not good for your health and mental well-being!

• Don’t let your feelings vote. The truth of the matter is, 9 times out of 10, I do not feel like training and it is likely that you won’t either.
• Decide and follow through. Don’t take shortcuts/don’t compromise! As I’ve often said, “whatever you can’t sustain, you won’t maintain.” Find your compelling ‘WHY,’ your #1 reason for exercise and keep it before you. This is different for everyone.

What does success look like for you?
Looking your very best – feeling good in your own skin – being energetic and in optimal health – Inspiring others as a result of the way you look, your training/work ethic, your accomplishments and how you live your life. I want to create a legacy of workouts and programs that motivate, impact, and inspire others to reach their fitness goals. I want to stand out with unique traits.

Realize that people will remember how you make them feel, long over what you may teach them. Be fondly remembered and missed wherever you go and in whatever you do. Doing what you love and loving what you do and making a prosperous living. Being an exceptional role model to my children and women around the world.

What is your favourite quote to live by?
I have a few. The first one reinforces why resistance training is so tremendously effective for changing your shape:

• “You can’t spot reduce, but you can target sculpt!”
• “Get aggressive or get nothing!”
• “You can always do more than you think you can.”
• “Whatever you can’t sustain, you won’t maintain.”
• “Whatever comes fast, won’t last.”

Scriptures:

• “I can do all things through Christ who strengthens me.”
• “All things are possible for those who believe.”

Connect with Susan: IG | Website
Cover Photo: Arsenik Studios 

I thought to myself, “I’m just over 44 years old. I shouldn’t be laying on an operating table with my arms strapped down in a crucifix position”. The position seemed suited as the surgeon cut into my wrist to begin the angioplasty. They had already brought me back once on my way here. That scared the hell out of me! And I was just as scared laying in the operating room at 530 pounds watching the monitor as this probe moved closer and closer to my beating heart trying to keep me from dying again.

Almost two years later, looking back, I shouldn’t have been surprised I ended up like that. Back then I battled with depression. I would eat and drink my feelings away. Breakfast, lunch and dinner were a mere phone call away and as I grew the more I withdrew from society until I was even having alcohol delivered. I ate and drank because I was depressed and the more that I ate and drank the more depressed I became. I was in a cycle of self-sabotage that appeared bottomless. Back then, while on the table, I never thought I’d be where I am now.

I am now literally half the man I used to be, weighing 265 pounds, but I am more than twice the man I was in so many important ways. Needless to say, I had to change everything in my life. I currently weight train on 6 days on, 1 day off cycle while doing cardio 6 times a week. I eat 7 meals a day. Lots of veggies and water and for my first meal of the day as well as prior and post-workout: meals that are high in lean proteins and moderate in complex carbs. I had lost 170 pounds on my own before I contacted Josh Demelo, my trainer for the past 18 months, who helped me lose an additional 95 pounds plus, while at the same time helping me add a lot of lean muscle mass.

Age:
48

City, State/Province:
Callander, Ontario

Country:
Canada

Occupation?
Personal Trainer

Many people struggle with losing weight. Are the challenges as simple as a fitness issue or is it more of an underlying health issue?
There are several health issues that can cause people to struggle to lose weight including many medications. In my own experiences, I find that it comes down to people not making their own health a priority until something happens. For me, it took dropping dead from a heart attack to smarten up and make my health a priority so my daughter would have her father in her life. My dad was in his 50s when he passed away.

I also realized that most people just don’t have the knowledge regarding nutrition to make proper choices. I grew up in a very traditional French Canadian household where dinner was always meat, potato and a vegetable and I was told I had to finish everything on my plate because there were kids starving. This engrained in me no concept of portion control and you don’t stop eating when you’re full. You stop eating when your plate was empty. Food was a reward and a treat. (I have attached a word document about food triggers).

What would be your top 3 tips you would provide to someone who is struggling to lose weight?
Break your weight loss goal down into smaller steps. If you have 50 pounds you want to lose break that down into 10 smaller goals of 5 pounds each. It is much easier to lose 5 pounds than 50 so when you reach that first 5 pounds and get your rush of dopamine for a job well done it helps to keep you motivated to lose that next 5 pounds.

Thoughts on HIIT, Powerlifting, TRX, Yoga, bodybuilding, and others?
HIIT – I absolutely love it! I incorporate it into my own training sessions especially during prep and into my clients’ routines as well. I find myself and my clients and enjoy the fast pace and different movements vs traditional forms of cardio.

Powerlifting – It is not something I personally incorporate into my training. I prefer using lighter weights and strictly controlled movements to get that pump. Force as much blood and nutrients into the targeted muscle groups.

I have been using more stretching and yoga in my workouts as I get older. For a very long time I never stretched, I never did any yoga, and I found I was getting incredibly stiff and injuries were beginning to accumulate. Prior to any workout I properly stretch and warm up before I start lifting and post-session I’ll perform different yoga poses.

Bodybuilding – It is the bread and butter of my training session. I idolized Arnold and Lou growing up and I’ve always wanted a build like theirs. Big reason why I’m currently focusing on stepping on stage in a Classic Physique Show.

Share your unique training/coaching methods?
When I first started on this journey, I had absolutely no idea how much mental toughness was needed. Your mind will tell you 100 times you can’t physically do something before your body can’t actually do it. You have to strengthen your mind and embrace the suck, embrace the pain and push through to really get to that next level.

Training Plan
Currently doing a push-pull leg followed by a rest day then I go through the second round of push-pull leg but in the second round, I do different exercises than the first round.

Nutritional Plan
As I am currently working on adding lean mass, I eat LOTS! But I eat clean. As of me writing this, I am currently at 330 grams of protein 450 grams of carbs and 105 grams of fat daily and I am still ramping up. Protein is boneless, skinless chicken breasts or ground turkey or flank steak or extra lean ground beef. Carbs = jasmine rice, oatmeal and occasionally potatoes or sweet potatoes.

Supplement Plan
I prefer getting my nutrients from actual food. The only supplements I use right now are Magnum Quatro Protein and I take Magnum primer packs.

Take us through a typical day in your life for you?
I get up at 5:30 every morning and let my dogs out as I put on a pot of coffee grab my jug of water out of the fridge and walk to my gym. The two dogs, Bear a French bulldog and Moose a mastiff boxer mix quickly fall asleep as I turn the heat up and the TV on, I put on either an action-adventure /sci-fi movie or motivational YouTube video and do my fasted cardio. Once done back into the house where I’ll have my first meal and answer client emails and text messages and do either admin work for my business or do some writing. After another meal then I’ll head back out to my gym and train any in-person clients I have that day. After that back into the house for another meal then back out to do my own training. I like to do my training early afternoon. For the post-workout meal then I do any food prep I may need to do. A couple of more meals then repeat the next day. There are also visits to my mom in the nursing home and the usual everyday tasks we all must do.

What separates Status from other fitness magazines?
Being Canadian-based and focusing on the mental aspect of fitness and showing how important it is in reaching your goals. Some other magazines only show people at the extreme end of the sport. People with those physiques are almost unattainable for the majority of the population. I love that Status shows people at many stages of their journey.

Status Fitness Magazine runs model searches across North America including the largest one at the Arnold Classic for the Status cover. As part of the Status family, you will receive a special participation invite. How excited are you for this opportunity?
I feel like a kid who was just told that I’m going to DISNEY WORLD!!!! Since I started my fitness journey and first saw Status Fitness magazine I dreamt of being inside and one day on the cover!

Describe your coaches and the impact they have on you?
My coach Brett Ellenor is absolutely amazing, and I model my own coaching style to his. I have had a few coaches during my journey and no one has been able to motivate me and push me the way that  Brett can. It doesn’t matter what the situation is he always knows exactly the right thing to say to push me.

Do you have a sponsor? List them and what they mean to you?
I’m sponsored by Popeye’s in North Bay. They have been incredible in helping me along my journey from helping to provide me with the supplements that I use to carrying my own apparel in their store.

Can you share with us your goals for fitness and life?
I have lost almost 300 pounds and I am now working on adding muscle to my frame. I am taking two years off from competition and photoshoots to work on adding that muscle and at this moment my plan is to do prep in 2024, the year I turn 50 and step on stage again but this time it will be for a classic physique show and not a transformation show.

What is the biggest lesson you’ve learned?
Whether you think you can or you think you can’t you’re right. No one is going to hand you anything in life so if you want something work for it.

5 most important attributes you see in a person?
Positive mindset, Kind/Caring, Willing to help others, Happy with a smile, True to their word. If you say something follow through.

If you could inspire one person, who would that be? And why?
My brother. I don’t want him to have to go through the health issues I have before realizing you have to make your health a priority.

Who inspires you? And why?
I have several people who motivate me, the most motivational would be my coach Brett, he radiates positivity and maintains a healthy balance between his work, family and training.

What is your number one tip for people on their fitness journey?
Don’t be your own worst enemy. Consistency is key. Don’t undo all of your hard work from the week by being a glutton on the weekend.

What is your favourite quote to live by?
If you want something, work for it.
Embrace the suck. Embrace the pain.

Connect with Blake: IG | Website
Photos By: Ryan Lomer

I started my fitness journey at 365 pounds. I was obese, extremely unhealthy, had a fatty liver, high triglycerides, pre-diabetic, and high blood pressure, and my doctor said I wouldn’t make it past 30 at the rate I was going. I had no idea what I was doing, but I told myself I WILL lose weight and get to experience life. One of my biggest struggles was my relationship with food. I always thought that some food was good, and some food was bad, and the moment I ate some “bad” food, I immediately felt guilty, and binged. That was followed by overly restricting myself the next day, as well as doing way more physical activity to “make up” for eating things I didn’t allow myself.

Age:
32

City, State/Province:
NY

Country:
United States

Occupation?
Fitness and weight loss coach

Many people struggle with losing weight. Are the challenges as simple as a fitness issue or is it more of an underlying health issue?
Tons of people struggle with losing weight because they generally tend to overcomplicate the process. It usually boils down to an overwhelming amount of information, and the tiny details that people focus on that don’t matter that much, are what they focus on primarily.

What would be your top 3 tips you would provide to someone who is struggling to lose weight?

• Take MESSY ACTION. So many people suffer from paralysis by analysis, because they try to figure everything out before they take action. Next thing they know, years go by and they’re in a worse place than they were when they first started to think about changing their lifestyle. Figure out the details later as you go, they’re not important right now.
• Calories are important, but most people fail in the beginning because tracking calories is too overwhelming and detailed. Start by eating protein with every meal, drinking more water, time-blocking 30-60min per day for physical activity such as a workout or a walk, eating carbs via fruits and vegetables mostly, eating most of your meals at home, and definitely prioritizing staying on track on the weekends.
• If you’re not losing weight, you’re likely not consistent with your nutrition. Track everything you’re eating, not only some of the food, and you’ll immediately see where the problem lies.

If you have 100 tokens in total and you could apply them to the following categories, how many would you apply to each?

• Fitness level:35
• Health level:65

Can you tell us why did you decide to change yourself?
My doctor said I wouldn’t live to 30 at the rate I was going, so I walked out of that doctor’s office with a mission to lose weight by any means necessary. I imagined missing out on all the things life had to offer, and I wanted to experience it all. A family, travelling, love, relationships, everything. This wouldn’t be possible if I remained unhealthy and obese.

Share your unique training/coaching methods?
Accountability is key, and most people fall off track because of a lack of accountability. This is why we prioritize keeping every client as accountable as possible, and picking them up when they fall off track.

Training Plan:
Focusing on the gym or at-home workouts, while hitting every muscle group around 2x a week, with an emphasis on hypertrophy.

Nutritional Plan:
No food is off-limits. Understanding nutrition, and what affects weight loss/gain is the key to sustainable results. This is why we teach our clients exactly how much nutrition they require in order to reach the goal they’re after, and we make adjustments as needed. Limitation, not elimination.

Supplement Plan:
Protein powder occasionally, optional creatine, vitamin d, and zinc are optional.

Do you prefer to take and recommend all-natural (no sugar, no artificial colours/flavours/sweeteners) supplements or supplements with artificial flavours and sweeteners? And Why?
Both, whichever the person prefers. Artificial flavours and sweeteners are absolutely fine for human consumption.

Please describe the importance of mental health?
It’s all mental, ALL mental. Without being in the right mental space, everything physical that needs to be accomplished just becomes that much more difficult. You can only rush head-first into physical activity so much before your mentality sets you back. This is why I recommend everyone to prioritize gratitude, appreciating their small wins, as well as surrounding themselves with people that bring them up and bring out the best in them, rather than people who constantly bring them down.

What separates Status from other fitness magazines?
They seem genuine and cover fitness personalities that other magazines don’t.

Describe your coaches and the impact they have on you?
Coaches are the “shortcut” people are looking for. We can only coach ourselves so much, but a third-person’s perspective will always bring out the best in you.

Do you have a sponsor? List them and what they mean to you?
Bodybuilding.com, they helped me start my journey, and it’s an honour to work with them now.

Can you share with us your goals for fitness and life?
To help as many people as possible with losing weight and living the life they dream of because they CAN do it too.

What is the biggest lesson you’ve learned?
Failure is going to happen, and failure is needed to become the best version of yourself. Failing is experience.

Who inspires you? And why?
My mother. She took care of me by herself for the majority of my life, and that’s a strength that is impressive beyond words.

What is your number one tip for people on their fitness journey?
Take messy action.

What does success look like for you?
Living the life I created, without owing anyone anything.

What is your favorite quote to live by?
“The person who says they can, and the person who says they can’t, are both usually right”

Connect with Alex: IG

Growing up a tomboy, I was always engaging in one sport or another and it was pretty much a given that sports would be my life.  Starting at the age of 4, my goal was always the same – beat the boys! I was a good athlete but never a serious stand-out. Though sports allowed me to grow up strong and tough, I never felt sexy or feminine in my athletic body.

I finally tried weights in High School and was able to out-squat a football player! So I decided, this was the sport for me! I didn’t have to be coordinated or graceful, just determined and hardworking, this I could do. Unfortunately, I was strongly discouraged from continuing because it was believed at the time that it would make me “bulky and masculine”, so I was not supported in this endeavour, and moved on to other sports, but I knew in my heart that I would get back to lifting one day!

That day was 3 years ago, at 44 and after having 3 children, I finally followed my dream as a natural figure competitor. I finally graced the stage with muscles and beauty, and for the first time, I felt sexy in my strong body!

I don’t lift just for the stage though. Lifting and competing as a natural athlete has allowed me to discover so much about myself, my drive, my passion, my breaking point (which I constantly push)  and what I want my voice in this life to mean. I am constantly in awe of what the human body can endure and how it can be manipulated and sculpted.  Fitness isn’t just a way of staying fit or even self-discovery, it is my way of enjoying life as much as I can.

Through all my years of sports and on into lifting, I have gained confidence in who I am and all I do. I have a belief in myself that allows me to see my dreams as attainable and worth chasing after. Because of this, I am now a certified personal trainer/nutrition coach as well as a life coach, in order to fulfill this deep desire of helping others become strong, not only physically, but mentally as well.

Age:
47

City, State/Province:
Salem Oregon

Country:
USA

Occupation:
Personal Trainer ( NASM), Nutrition Coach, Life Coach, Fitness Model, mom!

In your opinion, is weight loss more of a fitness issue or a health issue and why?
Wow, that is tough, Honestly, I see it as both, 50/50. I think that losing weight in order to be healthy is going to take being fit. I also think that there is a healthy and unhealthy ways to lose weight. I go with the slow and sustainable way of losing weight, which actually only works by incorporating resistance training which in turn builds muscle and thus creates a more fit body.  Losing weight just for the sake of losing fat will never be able to compete with losing weight while putting on muscle, in terms of the overall look that one is hoping to achieve.  The term “skinny fat” is applicable here.  There are many (because the fashion world pushes it), who feel being runway skinny is the way to go, so they lose weight in order to fulfil that look.  But this is not healthy in the least.  So I feel the best way to lose weight is to not just see it as a number on the scale going down but instead clothes fitting better, which oftentimes happens while the scale goes up because muscle weighs more than fat!  And muscle creates nice curves that we all want. So the 2 really go hand in hand since losing weight, if done correctly, will cause our health to only get better!

If you have 100 tokens in total and you could apply them to the following categories, how many would you apply to each?

• Fitness level: 50
• Health level:50

Honestly, until this year I would have had to put more into my fitness level and less into my health level because as a natural figure competitor being stage lean is far from healthy, it looks freaking amazing but it is not healthy.  But now that I am focusing on modelling and trying to show the world that a fit strong body is a sexy one, I am more focused on maintaining a healthy physique as well as a fit one. And though it looks like I have things figured out because it’s 50/50, every athlete knows there is always progress to be made in each category so I am daily adjusting my goals for gains and progress!

Thoughts on HIIT, Powerlifting, TRX, Yoga, bodybuilding, and others?
These are all amazing!!! I have done 4 of the 5, as I have never done powerlifting, and to be honest, I only did yoga for a month before I got bored, but I hear it would really help me to relax so I may need to revisit that! But honestly, these are all incredible, and as I tell my clients if something gets you up and moving then, by all means, continue it, if it adds to your sanity, and enjoyment of life, as well as keeps you fit then you have discovered your fountain of youth! There are always going to be positives and negatives to any and all fitness regimes, and some will fit into many people’s lifestyles while others would die if they had to do it. I think that is the beauty of fitness, there really are so many ways to be fit and healthy. And usually, if we are honest with ourselves and do what is truly best for our bodies, we will all progress through many different fitness regimens in our lifetimes. So do what works for you, when it works, and let others do the same!

How did your passion for fitness start? And what was the biggest challenge you have faced on your journey?
I honestly don’t even remember a time when sports and fitness were not in my life, but I believe it changed from something I did into a passion of mine when I hit 30 and had my last daughter. I realized I needed to teach them all how to be fit and healthy and that meant that I needed to learn more about what it meant, not just how to play the sports I loved. It became even more of a passion when I went through a major medical issue which doctors wanted to shove drugs at and I chose to say no, I want to learn nutrition instead, which in the end cured my medical issue! Going through that only made me want to learn more so that I would be able to teach others so that they would not be left to fend for themselves when doctors only prescribe drugs.

Share your unique training/coaching methods?
I don’t know that any of us have truly unique methods, let’s be honest, we all use pieces and parts of what we learned either the easy way or the hard way. So in all honesty, I coach old school, in that I don’t want to hear excuses or reasons why something is not working for you. I want to see the effort and hard work because I know in the long run those will pay off every time. So with me, you won’t get pampered, but you will get real scientific information, an individualized sustainable plan and the best cheerleader ever, or as I like to call it “Communication and Commitment.”

I believe these are what most people are lacking and why most quit on themselves. So I guess if I have anything that is unique to my coaching it’s that I rely on solid communication via teaching, not telling, my clients basic scientific facts.  As a long-time teacher, I don’t want my clients to need me forever, I want to teach them so that they can leave me and continue on their own, and that starts by having basic conversations weekly with them.  Through those weekly calls and emails, I am able to offer them a truly individualized plan which changes their life and gives them a toolbox filled with many different tools to put into play during their life. When crap hits that fan, we talk real facts, brainstorm ideas, and come up with ways that will allow them to continue to succeed. This is real communication!

Commitment is my other tier, in that I offer a serious support system. Again, I am able to accomplish all of this through weekly long phone calls, emails and open communication via apps. The weekly calls allow me to hear straight from their mouths what is going on. It’s harder to make excuses when you actually have to verbalize them and not just type them on the computer, thus I get to hear the frustration and cry for help from a client which allows me to be a better coach in their time of need. And by being available every day, clients have the freedom to ask questions when they need answers instead of holding on to them in hopes of remembering why they needed them answered in the first place. I am there not to enable excuses but to give all the encouragement I can as the support all of them need but don’t have elsewhere.

Trainer Philosophy:
I expect 100% out of myself as well as my client.

Training Plan:
There is no one size fits all plan, I make sure that I individualize each plan to each client every week. Because life changes and our plans should be able to change with us.

Nutritional Plan:
The best diet is the sustainable one, end of the story.

Supplement Plan:
Protein powder, and a good multi-vitamin! Until you get your training and nutrition to a sustainable daily occurrence, there is no need to do anything else because it causes people to focus on minor things like pre-workout, treating them as a magic pill, when in reality the magic pill is hard work and consistency.  Once someone is consistent on the major things, like hitting the gym 4 days a week and getting in their macros, then I explore the minor things like pre and post-workout etc.

Do you prefer to take and recommend all-natural (no sugar, no artificial colours/flavours/sweeteners) supplements or supplements with artificial flavours and sweeteners? And Why?
I do yes, I use Legion Athletic supplements because I trust that the ingredients are real and the servings are accurate and scientifically proven to do what they say, instead of containing fillers and flavours. I also want to make sure that what I am putting in my body is natural, plain and simple. That being said, if a client wants to go with an artificially sweetened anything I don’t discourage them because there are plenty of studies that show that Artificially sweetened foods/drinks help a person sustain their diet, and in the long run that is what I am looking for, sustainability, so if it helps them achieve it I am all for it.

Please describe the importance of mental health?
Well, This is HUGE! It is actually one main reason I push my clients to get in the gym and start lifting because I have yet to see anyone fully embrace lifting and not come away from a stronger person mentally.

To describe a person as healthy we must make sure they are mentally healthy as well as physically healthy. Having one without the other causes me to have to honestly say to a person that they are not healthy. It is why I try so hard to tell clients that all of us insane bodybuilders are not healthy when we are on stage. On stage, we are all literally dying physically and mentally, yet the world thinks that we are the picture of health because our muscles ripple. But so many of us will come off stage suffering from body dysmorphia and depression as well as totally unhealthy relationships with food. If you ask most competitors when they feel the healthiest it is most certainly not when we are on stage. And this realization has stayed with me in all that I do and how I treat my clients. I always make sure that no matter what the outside looks like I dig into their brain and heart to see how they are doing there as well. My goal as a coach is to not just get a person to physical health but to mental health.

In fact, if I had to pick only one, I’d choose mental health any day, and that is coming from a lifelong athlete.  Because to be honest if we are dealing with depression what good is a strong body, if we don’t have the mental capacity to go use it, then it serves no purpose.  As a coach, I try to tackle the mental demons along with the physical ones because often times the mental ones do more damage. Knowing this and teaching people how to deal with life mentally is truly more important than teaching them how to deal with life physically, and it’s why so much of my first few months of coaching are centred on a correct mindset. Without a strong mindset, I know the client will never achieve the physical goals they aspire for. But if they have a strong mindset at the start I know I have a client who I can take anywhere to reach any goal!

Take us through a typical day in your life for you?
With 3 teenage daughters, homeschooling, 2 home businesses and training myself thrown into every day there is never a “typical day”! But let’s see if I can give a general snapshot!

I begin my day early with a cup of black coffee and my cell phone in the kitchen working on my social media that needs to get done that day. This generally takes 2 hours (because again my goal is to be an inspiration to others so I take the time to respond to comments and questions, as well as put up new posts and information on multiple social media sites). I also eat my protein pancakes or homemade scone during this time.

Then I head to my computer to get work done for my other business (modelling), this entails connecting with photographers for shoots, locating shoot sites and outfits to shoot in as well as booking anything I need to make a shoot happen. I also get magazine work done, whether it be for photos or articles it all happens now. Snack one of my favourite salted Carmel protein powder and apples occurs during this time!

Next, it’s time for client work, so I respond to emails and also get workout and nutrition plans to clients or just basic work related to this business done. Lunch of something healthy like a slice of deli meat and avocado sandwich gets enjoyed now!

By 3 pm, I am starting in on mom duties (ok let’s be honest, they get put amidst all of the previous hours as well!), but I try to focus on them alone till 4 or 4:30 when I head for the gym. My pre-workout meal of Protein powder and blueberries along with oatmeal gets hurriedly eaten here.

6 – 6:30 comes all too fast and dinner needs to be made, which thankfully with 3 teen daughters I get help with! Dinner is enjoyed with whoever is home that night and then I head into my office for client calls (some nights this is earlier and then the whole day is moved around)

The night gets filled up with client calls or working on one of my 2 businesses or being a mom, or honestly all of the above. Finally at around 11 after forcing myself to stop, I head to bed, to rest and recover so that I can do it all again.

Now the fun comes when I get to throw that schedule to the dogs and head out for an all-day photo shoot! That is my adventure time and I love it. I am also learning to take one day off a week to focus on life other than my business.  And I also take 2 days rest from the gym which allows me time to run errands etc. Oh, and yes on Saturday, I do enjoy a nice glass of deep red Malbec!

What separates Status from other fitness magazines?
Honestly, that is summed up in the words of coach Mc Ginty from “The Replacements” when asked by a reporter what they needed to win, his response was “We need a heart” – Status Fitness has heart!

If you could ask Status Fitness Magazine Editor-in-Chief Rodney Jang any industry question, what would that be?
I don’t think this is really an industry question but it’s the one that makes the most sense to ask. What motivates you to do what you do every day, in other words, what is your “Why?”

Status Fitness Magazine runs model searches across North America including the largest one at the Arnold Classic for the Status cover. As part of the Status family, you will receive a special participation invite. How excited are you about this opportunity?
Wow, I did not know this, but that would be such an incredible honour, to show women that being strong is sexy, is my entire reason for modelling and coaching.

Describe your coaches and the impact they have on you?
I actually don’t have a coach right now, as I am not actively competing this year. However, the coach I had for 2 years was beyond amazing, Jonathan Ledesma is an amazing compassionate soul who is more than a coach. He listened, truly listened, and made sure that my goals, not his, were his priority.  He was always willing to teach, not just order. His heart has no limits. And his knowledge was astounding. He continued to fan the flame in me for my love of coaching which is why I now coach. As for coaches in my past as an athlete, one stood out among them all. My martial arts teacher was also my advanced Eng. teacher. He was this small 5’9 skinny man who could break 10 boards with one swift flick of his hand. He taught me that it is a discipline which makes one an athlete instead of just a participant in a sport. He also taught me in English class to dig deep into anything you love and find all the hidden gems. He has remained with me forever because he was so much more than a coach, he was a friend and a true teacher.

Can you share with us your goals for fitness and life?
Live life to its fullest! This is why I lift and workout, not to look good (though that is a nice side effect) but to be able to move and play and enjoy life. When I was a young mom I made obstacle courses out of the playground equipment and ran the obstacle with my kids because I wanted to enjoy time with them in a meaningful way and show them that being fit is a way of life, not a hobby. When I am 80, I want to be teaching my grandkids how to cliff jump because I want to pass on the joy of living to them as well. So my goals for both are to just continue to be fit enough to live life to its fullest and never have to say “no I can’t do that”

5 things people don’t know about you?

• I have 3 daughters.
• I love to ride horses (barrel race and jump bareback)
• I am a total tomboy (and yes I love to compete and will probably beat you in one thing or another)
• My guilty pleasure is my homemade cheesecake
• My favorite way to relax is at a beach or camping.

What is the biggest lesson you’ve learned?
That a quote on my H.S. gym wall upon entering the weight room was so very true and a principle I live by – “Attitude is Everything” I could go on and on about this, and I do in my posts on social media, but for now, just take that in and try to absorb the fact that we can make our life what we want it to be with and through our attitude.

5 most important attributes you see in a person?
Honesty, Loyalty, Hard work, Discipline, Perseverance, Courage. ( yes I know that is 6 but as a trainer, I always ask for one more!)

If you could inspire one person, who would that be? And why?
That young girl, or grown woman, who is abused, and thinks she is nothing because she is constantly told that.  Why? Because that was me, and I know it is the story of so many little girls and grown women. But we are the Phoenixes, we don’t die with the ashes that burn us, we rise from them.

Who inspires you? And why?
Anyone who has risen above a situation where all was against them but pushed forward never accepting that failure was an option. The reasoning for the why is 2 fold; they allow me to see I was not alone in all I have endured and they give me hope that there are still fighters out there who will rise above their situation to become a shining example and inspiration for all.  Also, many times seeing others rise gives us the strength to continue doing so as well.

What is your number one tip for people on their fitness journey?
I guess it would be to keep progressing on your fitness journey, don’t be scared to change it up or do something you never thought you’d do, and do whatever it takes to keep it interesting and fresh. The fitness journey is like any other, the more we step out of our comfort zone the more fun, productive, and worthwhile the journey will be.

What does success look like for you?
Success comes when we attain our goals and sit back to enjoy them, only to realize we have more goals ahead of us to reach for! It means that although I may have achieved one goal, I am still motivated to reach for more because to me that is living and success looks like living to the fullest!

What is your favourite quote to live by?
I have 2 that have gotten me through all the crap life has thrown me “Become better, not bitter”, and “Whatever doesn’t kill you, makes you stronger”  yes, cliché I know, but true.

Connect with Wendy: IG

My number one goal is always to perform to the best of my ability. I’m a U.S. Marine, and I aim to be physically fit because my profession requires it. I also believe that strong and healthy people are harder to kill and more useful in general. I’m not saying strength and health is the only thing that matters, however, everyone should aim to become more resilient, mentally, and physically.

Age:
36

City, State/Province:
Dallas, Texas

Country:
United States

Occupation?
United States Marine (U.S. Military).

Many people struggle with losing weight. Are the challenges as simple as a fitness issue or is it more of an underlying health issue?
There are many reasons someone may have trouble losing weight. It is a multilayered issue and should be addressed with multilayered solutions. For most people, it is a matter of building new habits, tailored to their lifestyle, that help chop away at the weight slowly but consistently. In many cases, I take an inverse approach—to develop a good habit first before addressing or removing a bad one. For example, if a client likes to drink a lot of soda or fruit juice, instead of advising cutting back on the sugary drinks, I instead encourage to drink more water. In doing so, the client ends up drinking fewer sugary drinks, because they feel full and hydrated.

What would be your top 3 tips you would provide to someone who is struggling to lose weight?
Before I address the top three, let’s address “losing weight”. Shifting the mindset from getting to a certain number on the scale to instead looking and performing a certain way is important. The number on the scale is not as important as the percentage of body fat in the body.

• First, add then subtract.
• Micro goals are your friend. If someone is trying to lose 40 lbs, that seems like a large obstacle to tackle. Instead, focus on losing your first pound, then the next, and the next. Likewise, if you’re trying to build good habits, instead of changing or adding 5 new habits, focus on getting consistent with one habit, then add another habit and another, etc.
• Strength training over cardio. People tend to go the cardio route to lose weight. Strength training is more effective. Muscles require calories, even at rest. Therefore, building muscle will make your body a calorie-eating machine. During a cardio session, you will burn most of the calories during the session. However, building muscle will burn a lot of calories, even at rest, which will help you lose the fat and keep it off.