Do you lift to wreck people on the platform, or to be an Instagram hero?

2.  Marisa Shares Pull-up Skills on Ellen

Marisa Inda of Team JTS is a celebrity!  Or, at least she got the opportunity to let people know that women can be jacked as well on one of the biggest shows in the country.

3.  Patellofemoral Pain:  Part 1 – Putting the Research into your Rehab

Dr. Quinn really outdid himself with this one.  If you have sore knees from training, this is a must-read.

4.  Thinking About Ditching your Program?  Read this First.

It takes patience to evaluate whether a program is working the way you hoped it would.  Here are some things to keep in mind.

5.  Squat Jumps to Maximize Athletic Power

6.  Developing Mental Toughness, Part 1

7.  Consolidation of Stressors, Part 1

8.  Use of Velocity-Based Training is Programming Performance

In the past, and for shoots in which I had to show some skin, I would make sure it was planned around when I would “look” my best. This last one, I said f**k it. This time I would embrace my body as is.

I was pleasantly surprised by the results.

For the past six months, with the help of my longtime friend Jordan Syatt, I have focused on becoming more athletic and nothing else. That means:

1) Strength training three times a week.

2) Taking a yoga class once a week or potentially getting in a little home practice.

3) Lots of walking.

4) Some foam rolling.

5) Most importantly, eating to fuel my body!

As I look back on the output of that photo shoot, I realized I was finally having fun AND able to achieve TREMENDOUS aesthetic results without ANY additional mental effort or anguish. I focused on one thing, supported that goal with thoughtfulness and premeditated intent and the results were AWESOME!

Ask yourself: What is your goal?

Get specific.

Is it to be pain-free?

Lose fat?

Aesthetics?

Gain strength?

Increase athleticism?

Whatever sit is, pick ONE thing and get after it.

At some point in my life, I have had all of these goals.

Becoming pain-free

When I was 18, I was told I needed a double knee replacement. I eventually studied enough on my own and figured out that my quad dominant ass-less body was a direct result of the way I exercised. I exclusively ran, didn’t stretch, and certainly didn’t strength-train my lower body.

Slowly but surely, I cleaned up my movements, attended a yoga class regularly, got friendly with a foam roller, and learned how to use the kettlebell to earn a posterior chain for the first time in my life.

Fat loss

Then, my goal was “toning up” via fat loss. I accomplished this with periodized nutrition and strength training. I did this to compete effectively in Bikini, Figure, and Fit Body. For a long time, I focused on the aesthetic portion of training. This got real old, real fast. I got pretty fucking sick of looking at myself in the mirror. I got caught up in the fat loss and aesthetics, and I eventually burnt out. I didn’t want to track and incessantly prep all my food. My training wasn’t fun anymore. I needed something sustainable. Something livable and enjoyable.

If fat loss is your goal, please understand that bringing awareness to food is the key to your success. You can exercise all you want, but if your food isn’t optimal, you will continue to be disappointed by your lack of results.

Strength and the Big Three

Next came the Big Three lifts; The deadlift, bench and squat were all new skills and a nice focus for me. Eventually, focusing exclusively on strength became a grind. I found myself spending two hours at the gym, and I wasn’t recovering as fast as I would have liked.

My progression to now

Each one of these goals builds upon the last. Each created a solid foundation for the next. It wasn’t always smooth sailing. In fact, it was the negatives that ended up teaching me so much.

The bottom line is this: You have to first make two choices – small yet significant ones: the choices to strength-train progressively and bring awareness to what you eat. Over time, this daily choice becomes a habit, and years later, these habits become a lifestyle. It is just something you do. Fit and healthy is something you become and something you are.

Is it easy? No! We all have to start somewhere. But ask yourself, what does it mean for you? Can you find the tiny increments of time critical to success and then build on those?

Work on your habits, for they become who you are.

I had to work to get rid of my knee pain. I had to learn how to eat for my body. I had to learn how to move properly. I had to work to get stronger. I had to try new things and figure out what made me happy.

Take the first step.

YOU DO HAVE THE TIME.

MAKE THE TIME.

Making your nutrition and exercise goals a priority means YOU also become the priority.

A common misconception is that trainers and athletes are full of endless motivation. NOT TRUE. We are just like you. We have time constraints, just like you. We want training to enhance our lives, not take it over, just like you. We need goals, just like you.

So pick a goal. Get out of your own way. Realize that your choices fuel whether or not you will hit your goals. Your body is symbiotic – if you use a less-is-more approach, with sensitivity to what your body needs, you WILL be successful!

Related Articles

Iron Woman: Embrace Yours

Part 1

Part 2

Part 3

Chad shares the program he used for a PR squat and total after years of injury and frustration

2.  5 Tips for helping CrossFitters get strong

Greg Panora shares some of his insights from training CrossFit athletes with high powerlifting background.

3. Minimizing injury from running:  Considerations for Larger Athletes

Alex Viada of Complete Human Performance teaches us how big guys can run without jacking themselves up.

4. Macronutrient Balance for CrossFit

Mike Cahill talks about the nutritional factors that impact how well a CF athlete can perform and recover.

5. 4 Ways to make any program work

No matter what program you’re on, these 4 tips will help you get the most out of it.

6. 3 Reasons why the half-kneeling position will improve your training

Dr. Quinn Henoch breaks down the benefits of training in a half-kneeling position for people with any goals.

7. 6 Key Nutrition Factors

aitlyn Trout talks about the important pieces of the puzzle in making any diet work.

8. Powerlifting insights for bodybuilding training

Dr. Israetel lets you know how bodybuilders can learn from powerlifters for developing their strength and physique fully.

10 Things You Didn’t Know About Me

1. My favorite colors are pink, purple & yellow. Oh, and most colors that sparkle!

2. I really enjoy baking. There’s just something about being able to make food that other people enjoy. My favorite things to bake are chocolate truffles and any type of cookie.

3. If I could go anywhere in the world, I would want to go to Antarctica. I’m aware that it’s not the first place that comes to most people’s minds and that it’s freezing, but I am fascinated with nature. I think it’s amazing that there is still a whole continent of the world that’s virtually untouched. It would be a great experience.

4. I have a miniature schnauzer named Putter. Yes, like the golf club. Long story short, my dad wanted a new golf putter for his birthday and we ended up with a new dog instead, so my dad got to name him.

5. My favorite food is anything barbecued. My dad barbecued a lot throughout my childhood, so along with its delicious taste, it always brings back great memories.

6. Not only do I have a background in competitive swimming, but I grew up playing basketball. I was convinced that I was going to be in the WNBA. In high school, I also played volleyball and cheered.

7. My most embarrassing moment was back in high school. I was all dressed up for junior prom and was making my grand entrance down the stairs when I slipped and fell in front of my date and his whole family.

8. When I’m not at the gym, I am watching movies, crafting, or, when I have the extra energy, I’m outside. I like to hike and spend time at the beach.

9. I have been shark cage diving and sky diving.

10. In May 2013, I was scheduled to join the Peace Corps and head to Latin America. However, I declined my invitation to pursue my weightlifting dreams.

So what does my training split look like right now ?  Currently it’s a 5 day split focusing on upper body for the most part and having 1 leg day per week until I am able to deadlift again (should be sometime next week).

The split goes as follows:

Sunday – Back thickness/calves

Monday _ Chest/triceps    – benching this day pl style.

Tuesday – off day

Wed – Legs / lower body  – I will squat on this day pl style.

Thursday – back thickness/ biceps/calves

Friday – shoulders/triceps

Saturday – off day

My diet right now is just a base diet where I wont go into too much detail but  but I pretty much eat 6 small meals a day  to keep my metabolism going with protein at all 6 meals and mixed with either a carb or green veggie sources in each , never both  and fats are kept low. So far I have lost 4lbs in 2 weeks and my size and strength are on point.  My training will switch up just a little after my back heals up but for now this is what I’m going with for the next week or so.

So in a nutshell, that’s what is going on at the moment. Keep checking back every other week to see how I progress! I’ll be posting videos and pictures of my progress shortly!

Q: What advice would give to a woman looking to try out strong(wo)man competition for the first time?

A: North American Strongman sanctioned competitions typically provide novice divisions for the inexperienced athletes.  I’d suggest that anyone who wants to compete, find a competition in their area with a novice division and go for it.  It would be wise to try and get your hands on the implements prior to competing or doing some sort of event simulation.  The strongman/strongwoman community is very supportive; there are tons of online resources for newcomers.

As you consider competing at higher levels, consider consistent programming for obvious strength gaining reasons and to prevent I jury. Also, consider strongman specific programming. Build your base strength and then build your special strength.

Do not assume that you are too small, too weak, or possess any trait that would exclude you from competing.

Q: How do you balance your career with training at a high level?

A: I’m a painter/artist and art professor.  The tricky balance if teaching.  As I write this, I am preparing an art history lecture and will work on a commissioned painting just after that.  I’m swamped, I’m not going to lie.

Balancing my painting career is extremely difficult because my work is not portable.  I can’t transport my 6’x7′ canvas, oils and mediums, brushes, and large drawing pads here and there.  My studio practice must be stable and consistent …no different that my training.

Training gets locked into my free moments.  I never miss a training session. Really time management is not my strong suit.  I just cram things into my schedule.  I used to train very early in the morning but after repeated lackluster training sessions I realized I was just training myself to suck!  luckily my schedule has changed, as it does semester to semester, and I can train a bit later in the morning.

Q: What does it mean to you to be an Iron Woman?

CHECK OUT WHAT SOME OF OUR FAVORITE IRON WOMEN HAVE TO SAY ABOUT #EMBRACEYOURS AND TELL US ABOUT YOUR #EMBRACEYOURS ON INSTAGRAM AND TWITTER FOR A CHANCE TO WIN IRON WOMAN APPAREL!!

Also click on any of the girl’s names and follow them on Instagram!

Ariel Stephens, TeamJTS Weightlifter

To me, being strong is much more than the physical. Strength is a mind set that empowers me to be a confident woman. Since I began weightlifting, I am the most comfortable in my own skin than I have ever been before! It’s important to me that I embrace my muscular body and know that it is a gift that makes me able to lift the weights I do. I truly believe that there is beauty in strength. With every kilo lifted, there is so much more gained.

Margaux Alvarez, 2011 and 2013 CrossFit Games competitor and 2014 Open Champion in the NorCal Region

We are raised as girls believing our place exists within the confines of make-up, mirrors, and fancy dresses. Those who break the norms are labeled tom”BOYS” so we are taught, to be popular we follow the beliefs of our society. I however, have learned in time, choosing sweat instead of make-up, strength over fragility, and lifting in the solitude of a gym under weights, heavier than what most men can handle brings a sense of accomplishment. It does not matter what society thinks of me, as my ultimate PR is how I value myself.

I catch women staring at me perplexed as I walk by them, and men make comments that only show their insecurities which allows me to embrace myself further. To lift a heavy load off the ground, forcefully throwing it over my head is exhilarating, because I know there is no ceiling, and no limitation as to what I can accomplish. One day when my daughters are born, they will see strength and will thrive to be stronger than I ever was, and because of that, I will continue to make gains! We invest our sweat, blood, tears and tons of time which chisels not only our frames but our minds and I stand in the forefront never looking back at what society wants us to be, but instead showing society what we are capable of!

Tracy Stankavage, 2012 North American Strongwoman Champion (Lightweight)

What do I love about training hard:

It’s something I do for myself.  Nobody can push, pull or carry anything for you, there are no teammates that can bail you out or pick you up if you fail.  For me it is a sense of independence, a way to show myself and anyone else that no one is going to stop me from achieving my goals.  For a long time I felt that I couldn’t be happy if I wasn’t with somebody.   You never know how important being strong is, until you realize that being strong is all you have left.  I love all the challenges strongman presents; every competition is so different.  Strongman Competitions are grueling, taxing and exhausting and training hard is the only way to prepare for that.  At the gym I currently work at, Pacific Health Club in Liverpool, NY I am known as the trainer that pulls trucks. I wear this like a badge of honor.

Lot of women think that if they lift they will get big and bulky and it scares them away from really training hard.  I am someone who they can look to and see that this just isn’t true.  I try to lead by example by lifting at the same gym I work at.  A lot of my clients will see me lifting, and I struggle with weights just like them, it’s important for them to see that we are not that different. Lifting and getting stronger doesn’t happen overnight and it’s not easy.  It takes a lot of discipline and commitment.  But it’s worth it.  I’d rather be stronger than care how I look in the mirror, I’ve found a lot more respect that way.

When I was growing up, there weren’t many female role models, almost all my coaches were men.  So now it’s cool to see high school girls and even older women come up to me and say how cool it is to do what I do.  My mission really is just to show other women that it’s possible.  There is no reason any female coach or trainer can’t be every bit as good as their male counterpart, I like showing women who are passionate to ignore the stereo types and negativity and do what makes you happy.  It’s ok to be strong in the weight room.

The community of strongwomen is always there for me, and that’s helped a ton especially training by myself for 90% of the time.  When I compete I have goals in each event for myself and I just try to beat them. The cool thing about Strongwoman is they have that same goal too, they’ll yell at you to do your best! #EmbraceYours

Chelsey Grigsby, 22nd place finisher in 2014 CrossFit Open-SoCal Region

Training day in and day out is not just something that I do, but it is more a part of who I am. Some days I hate it, some days I love it but that is what makes it so great. Things that keep me motivated are the friendships training can create, shattering previous expectations and discovering new strengths and abilities everyday. What I really love the most though, are the friendships that are built. When you are having a bad day in which you feel no where near to 100% they tell you to “suck it up buttercup.” Absolutely no pity parties are allowed when friends are by your side. You may try but you will not succeed. The bond and friendships that are established is why Crossfit is so great. Yea the girl/guy next to you might be your biggest competition but they are also the ones that give your support and provide that shoulder to lean on when you are down in the dumps. I honestly do not know if I could keep pushing through without these friends and for that I am so thankful to have them by my side. #EmbraceYours

With the introduction of Juggernaut Training System’s “Iron Woman” concept, I felt it was appropriate to take this a step further for the ladies. This article is intended to discuss the roles hormones play in our training as women. Please note, I am a Doctor of Physical Therapy, NOT an endocrinologist, but I have researched the topic to better understand it for my own well-being.

Hormones, in basic terms, are chemical messengers in the body that regulate normal functions: sleep patterns, growth, metabolism, reproduction… the list goes on. Men and women have the same hormones, just in different amounts. For a woman, a well-defined and somewhat predictable pattern of hormonal changes takes place over the course of her menstrual cycle. The phases of a cycle are defined by different levels of certain hormones; for instance, testosterone, estrogen, progesterone, growth hormone, insulin-like growth factor 1, etc. (I will not be going into great detail about the phases or describing these hormones.)

It has been suggested that these naturally occurring hormonal swings and/or different phases of a cycle may alter female athletic performance. Despite the growing amount of research on the subject, the evidence unfortunately remains inconclusive. This is particularly due to the fact that “athletic performance” itself is a multifaceted entity, as is the complexity of the cycle of a woman, and so many factors must be considered in such a study.

Nonetheless, many of the women in these investigations reported associated symptoms (such as fluid retention and bloating, weight gain, cramps, headaches, food cravings, mood changes and so on) leading to performance decrement: So even though they did not see decreased performance directly related to their cycle, the symptoms they were experiencing did have some effect on how their body was responding to the demands of exercise, training and competition.

In weightlifting and powerlifting, body composition is rather important, especially for the competitive female. Daily weight checks can become stressful when our body decides to be “jacked and lean” one day and turn into a wallowing sea creature the next. F*** YOU HORMONES!! Ladies, don’t freak out. This is where a good nutrition plan, limiting salt and sugar intake, and hydrating well come into play. Sleep and recovery is also key. Give your body ample rest time, and even if you are craving junk food, feed yourself well. It will pay off in the end.

As athletes, we take our training and competition seriously. Yes, it’s fun, but it is important to us to make the most of each training session. Sometimes though, things don’t go as planned. Before you know it, you’re upset, fighting tears, unable to focus and on a downhill slide to a terrible practice… and often for reasons unknown. F*** YOU HORMONES!! Chill out girls. Step away from the task at hand, control your breathing, relax and refocus your mind, and let go of whatever got you upset in the first place. This will make for a more successful practice.

Although many scientists suggest that women’s training programs be tailored around menstrual cycles, I do not feel this is appropriate. Countless feats of strength and athleticism have been reached at various times in a woman’s life and/or cycle. Rather, we should understand the naturally occurring changes, as well as possible side effects that may occur. By paying close attention to, and being aware of subtle signs (such as bloating, fatigue, moods, cramps), we can recognize hormonal imbalances that may alter our body composition and affect our overall performance and mood. When/if an imbalance is identified, it can be corrected with a combination of good nutrition, quality sleep, supplements, exercise and a positive mental attitude.

Tips for coaches and training partners:

• Women respond better to criticism when it comes with a little positive reinforcement. No, you don’t have to fluff or baby us. We can handle being told what we are doing incorrectly, but a little encouragement and constructive criticism goes a long way.
• Some days we are just more emotional than usual… and we cry. Men often respond in aggressive ways; so can women, but tears happen. This doesn’t mean we are weak or won’t work hard. Don’t feed into the emotional attitude too much. Be patient and give a little space when needed.
• Some women do feel weaker, slower and less motivated during “that time of the month.” Talk to your athlete and be aware of her schedule. Details can be spared, but this is all part of coaching a female; don’t make it awkward.
• Competitive female lifters are often concerned about their weight. Encourage good eating and recovery habits to ensure maintenance of competition, training, and/or desired body weight.

For the ladies:

• Don’t take shit so personal! Take the criticism from your coach, learn from it, and then let it go.
• Be mindful of others around you. Throw your tantrum, curse and cry in your own space; then get your butt back to work.
• Practice controlling your heart rate and emotions. When you feel yourself getting worked up, give yourself a second to slow down your breathing and bring your mind back to the task. Look into mindful meditation for more practice.
• Take care of your body and it will respond well to its normal cycles and the demands you place on it.
• You can try all you want… but “perfection” will rarely be met. Work on your weaknesses, be proud of even small progress, and strive to improve every day. Don’t allow yourself to get caught up in the pursuit of “perfection,” rather focus on doing YOUR best at every opportunity. The rest will fall into place.
• Love what you do! You will have good days and you will have bad days. Embrace the struggle and love it.

Let me make a few points clear: This article is not in any way an excuse for bratty behavior or dumpy moods, and not all of the above statements/tips are true for ALL women. Lastly, none of what was said should suggest that female athletes are in some way more fragile, weaker or “uncoachable” compared to their male counterparts.

Iron Women, let’s embrace our differences, our mood swings, our training, and our hormones!

Embrace Yours…

Get more training tips for women in 34 Training Tips for Women

Dr. Reena Tenorio, is a weightlifter/CrossFit athlete based in Orange County, CA. Reena competed at the 2013 American Open in weightlifting, the 2012 and 2013 CrossFit Southeast Regionals (team) and is a licensed Doctor of Physical Therapy. Reena’s diverse athletic history and background in physical therapy gives her a unique perspective when examining training. 

1. What are 2-3 common mistakes you see being made in the training of throwers?

From where I’m standing the #1 mistake is a lack of understanding of the back of the ring and how it affects the rest of the throw. Most young throwers I see are going to fast, not balanced and not lined up with their own powers vectors. Another mistake is the lack of understanding in programming, strength and throwing, affecting in the short term a throwers season and the long term the planning of a throwers career whether it’s 4 years, 8 years or beyond. Last the development of Will power, many throwers in this day and age tend to accept failure and are ok with not getting better. There is a lack of drive from coach’s to promote the ideal of striving for perfection of form. No one can defeat everyone but everyone can work to defeat the self, no on can attain perfection but everyone can strive for perfection!

2. Make a case for using the Olympic lifts in the training of non-Olympic lifters?

There are many reasons why a person who participates in an explosive sport should do Olympic lifting. First they are ground based whole body lifts, like the sport an athlete is participating in. Second, the Olympic lifts help promote the understanding of perfecting movement through the Kinematic Chain. Third, they help an athlete understand the importance of technique and just by improving that technique they can become a better athlete. Forth, the ability to increase the force production of an athlete that has a greater carry over into their sport.

3. What are some tips for applying Special Strength concepts to non-throwing athletes?

Special Strength exercises should mimic the sport movements done and energy systems used on the field or court. I think most coach’s do a good job seeing the movements used in their own sports but less of them understand the idea that for the exercise to be a Special exercise you must use the same energy system that is used when the athlete is participating in competition, speed, duration, and movement!

4. What is some advice you would give to a young throwing/weightlifting coach?

Technique, technique, technique! Take time to develop good technique, the strength will come with good programming. Don’t let ego get in the way of success. Search for knowledge, be a scholar of your sport, know the movements inside and out. Never accept bad technique, never get tired of correcting. My coach, the great Bill Starr taught me “it takes a 100 reps to create a bad habit and a 1000 reps to correct it.”

5. What needs to happen for the US to be more successful in weightlifting and throwing events besides Men’s Shot Put, in 2016, 2020 and beyond?

This is a tough one, I think one of the big reasons is a lack of interest and participation in these sports in the U.S. Crossfit has definitely increased interest in Olympic weightlifting, but I’m not sure it will increase the number of Olympic caliber lifters in the country. If you want to be an Olympic caliber weightlifter you have to do Olympic lifting type programs not crossfit, but if it creates a bigger pool of athletes than chances are that we will find Olympians. As far as throwing goes it is about the same, some how interest has to be improved, also lower level coaching needs to be improved to establish and create a better pool of athletes to choose from. The post collegiate athlete has to have more opportunities to improve and compete. We have a strong support for U17 and Junior systems, I think more effort to bring back the U23 competitions would help some. The U.S. is doing it in the shot, I see no reason why we can’t compete at the world level in the discus, hammer, and javelin.

CHECK OUT WHAT SOME OF OUR FAVORITE IRON WOMEN HAVE TO SAY ABOUT #EMBRACEYOURS AND TELL US ABOUT YOUR #EMBRACEYOURS ON INSTAGRAM AND TWITTER FOR A CHANCE TO WIN IRON WOMAN APPAREL!!

Also click on any of the girl’s names and follow them on Instagram!

Emily Friedman, 2013 CrossFit Games competitor and 24th in World in 2014 Open

If you want to know more about me, you can find me at the bar. Not the bar where you slam shots, but the bar where you slam PRs. 15kg that always shows up and never lies. There is no cheating in this game. You either earn it, or you don’t. Imagine a world where value is not determined by money, clothes, cars, connections, or a reflection in a mirror. There are no mirrors in the gym I workout at. I’m not a bodybuilder. I’m a heart builder and a soul builder. I’m a confidence builder and a backsquat builder. The scrapes on my shins and callouses on my hands are my perfect imperfections. Reminders that when things get ‘heavy’, this #ironwoman won’t sit it out.

Maya Camille Winters, TeamJTS Strongwoman/Powerlifter

“You’re so big, you probably use two bars of soap”

– Loving grade school peer

“Being a hall safety will be good for you…all of the running around will help you lose some of that fat”

 –miserable grade school music teacher

“Whoa!  Did you see the way Maya slammed that girl for calling her a Tubby-two-by-four?!  I want her on my suicide soccer team!”  (1^st round draft pick over here)

-A dope ass grade school peer who knew mass meant power

When I was a kid, as I’ve mentioned a million times before, I was chubby, cute as hell, but the chub equaled the adorable.  Regardless of the fact I was teased, I never shied away from athletics.  There was a part of me that loved being the biggest/strongest girl in school. I dreaded the teasing but loved the feeling of being indestructible.

As an adult, I’ve embraced my ability to develop strength and muscle.  As an adult, I’ve embraced and directed my ability descend to the depths of my mind and conjure up productive will and rage.  I’ve embraced what I’ve been admonished for and made it a productive source of energy.  I embraced my size and strength then found athletic outlets (throwing events, rugby, strongman, and powerlifting) where I could really shine.

Training for me is liberty enriched – that is I love most about it.  I can think whatever I want about the bar.  I can be any horrific creature when there is weight on my back.  So, I love that I can transform and approach the obstacle of moving weigh in my own way.  As vain as this may sound, I also love the aesthetic product of training heavy and hard. I love to see muscle gains when I look in the mirror.  I don’t care if I have muscles exploding out of my ears, if it makes me a better athlete, I’m game.

I will leave everyone with something I said before regarding women and training heavy….

“Musculature is not masculine.  Every female, unless born with some sort of disfigurement, has quadriceps, biceps, lats, etc.  Musculature is natural.  Oppressive ideals have excluded and disassociated women from this really awesome way of looking as a result of lifting heavy.  Archaic marginalization should not keep you from pulling some heavy deads experiencing the magnificence of an artfully executed clean and jerk.”

Samantha Lower, TeamJTS Weightlifter and 2x American Open Champion

My favorite part of training hard… Well honestly I think Muhammad Ali said it best -I hated every minute of training, but I said, “Don’t quit. Suffer now and live the rest of your life as a champion.” My sport is Weightlifting, I Snatch and Clean and Jerk and I do the same exercises over and over again. Weightlifting also has the reputation of being a “man’s sport”. Callused hands, bruised collar bones, and having legs is just part of it, and I love it! Though, my favorite part is the pay off. My 6 attempts I have to leave it all on the platform and all eyes on me. I love the pressure and I love that the outcome is on me and that I’m the only one out on the platform; myself, 3 judges, and 6 lifts. That’s what training day in and day out, 2x a day, and the same movements that you have to love doing, comes down to. I’ve embraced my hard training, my rough hands, and my body. I am not cut like a Figure Competitor, I have some thickness on me and it’s what makes me strong and the results of my hard work, and I wouldn’t have it any other way.

Jessica Lilly, Raw w/ Wraps PRs of 413 Squat, 187.5 Bench and 441 Deadlift

When I began lifting it was completely due to a desire to do something with Brandon (my husband), and to better myself at the same time. Coming from an athletic background in which I played basketball, softball, and soccer I was looking for a way to stay competitive even if it was just with myself at first.

We were living in Columbus, Ohio and I began training for powerlifting. It was very exciting to see how quickly changes occurred not only with my body, but with my strength levels too. I began competing shortly thereafter, and that was when everything changed for me. I went from casual gym lifter, to a competitor. My focus landed solely on becoming the strongest I could.

A year or so later we moved backed to Kentucky, and as Brandon was writing the “Cube Method” I was always the guinea pig. I completely switched to raw training, and this was a challenge, but as a woman being, and feeling empowered is a good thing. Too many times women shy away from lifting weights because they are afraid of the perception that comes with it. I can assure you that once you begin, and start seeing results you will not want to stop. It’s an amazing feeling to know that you are strong enough to conquer the weights, but also strong enough to change your body, and mind through the weights.

I love the sport of powerlifting and what it has given me. To date my best lifts in competition are 413 lbs in the squat, 187.5 lbs in the bench press, and my favorite lift I deadlifted 441 lbs, all done at Pro Raw at PTC Headquarters in Australia for a 1041.5 lbs total. I look forward to raising the bar, and raising awareness of how great this sport can be any woman that’s willing to take the chance. #EmbraceYours

Jennie Cwikala, International Strongwoman Competitor

The number 1 thing that training and competing does for me is prove to myself that I have 100% control over my body and how it performs.  To have control over how well I fuel my body and the quality of what I fuel it with and to keep a healthy composition and peak performance.  Fuel with trash, perform like trash.  Sleep like trash, perform like trash.  Have a trashy attitude and trashy mental focus about training and issue’s that come up, perform like trash.  One of the hardest things I had to deal with in the beginning was putting my friends at the bottom of the totem pole to put my training and focus at the top.  This was including my boyfriend at the time who is now an ex because he couldn’t handle my success and wasn’t supportive of what i was trying to become.  I stopped going out for any and all social gatherings.  In my head I thought, my time could be better spent  being productive towards training, meal prep, joint and ligament health, and mental focus.  I needed to go to bed at a decent time so that i didn’t feel like shit the next day for training.  That meant more to me than movie and wine night with the girls.  Or date night with the dude.  I was tired of feeling like the odd one out.  So I made new friends who had the same drive as me, who has similar structure as me, same goals as me, and no longer did I feel awkward leaving early from meeting up, or bringing prepped meals with me.  Instead, now,  I’m pushed harder than I ever have been in my life.  I have more support than I could have ever asked for.  Now life feels like normal, in my world.  The results that I get in competition from the structure I have with everything in my life, are addicting.  There’s always room to get better, faster and stronger.  After competing at Worlds Strongest Woman in 2013, I finally felt fulfilled.  After all of these years of pushing. It was all worth it.  People wonder why I do this, and I wonder why they DON’T. #EmbraceYours

Hailee Lollar, US National Junior Champion Weightlifter

I always chuckle to myself a little when I am proposed with the question: “What do you think about people that feel it isn’t feminine or attractive to have big muscles?” Truth is it is something that I really used to struggle with. I was a gymnast growing up so naturally I had a six pack by the time I was 9 years old. When I was in grade school people would call me names such as “Hulk Hailee” or “Hailee Schwarzenegger” (after I beat the boys at arm wrestling and pull-up contests.) I hated my body and thought it was “manly.” But then one day I realized what d-bag decided that muscles were designated for males anyway? If you ask me he/she was extremely insecure. If some guy wants to tell you that girls’ shouldn’t have muscles or be strong, you can go ahead and tell him that the 1950’s called and they want their house wife back. Fitness and exercise are both (for lack of a better word) very trendy right now. Which is awesome, maybe someone will actually make normal clothes for woman that have a muscular build. We do look good in our yoga pants but finding a pair of jeans that fits well is close to impossible. With fitness being trendy it seems as though people have awaken up from the 50’s and realize that girls can be jacked and tan just like the boys. Ever since I began weightlifting 3 year ago I have received essentially no discrimination for being a female in what might be considered a “males” sport. People think that it is really inspiring that I do something so different; maybe it’s the people I surround myself with? I don’t know. At the end of the day my main goal, to inspire fellow weightlifters and build the amazing sport of Olympic Weightlifting.