GGS Spotlight: Steph Ondrusek – Girls stayed strong


Name: Stephan Orruseck
Age: 30
Location: Philadelphia, PA

What does it mean to be a girl who left strong for you?
Being a girl that falls strong means she embraces the possibility. It means that we know that everyone has a purpose in the world, waiting for us to find it. It means to appear as you are and to allow others to do the same.

This means that we recognize that we can have different experiences from the world, but there is space for all of us to hear, learn and grow together, resulting in all of us becoming stronger and more complete as a result.

How long have you coached power and how did you get started?
It depends on what you count as strength training! I started to swim competitively when I was six, and we started to put up the weights to fill when I was fourteen. I was not allowed to do much because I was educated with an older age group. I was not technically It is "supposed" to be in the weight room at this age, so it was mainly dumbbells, medicine balls, and weight training.

I walked to the Weightlifting Hall and got a bar for the first time in my college year, and although Health and Exercise was my primary, I was really afraid! Nobody ever really did is depicted how to pick up before.

I finally got the courage to ask someone to show me how in the second year of my secondary school continued to run with friends and do my bathing circuits and began to take seriously my maximum year of studies (nothing like a lag). I never looked back.

What is your typical workout?
These days, there is not really "typical".

I have tried several programs and forms of training, from the most functional / athletic training to the traditional part of the body that is divided into powerlifting, and I enjoyed them all too much. Each different type of training was an opportunity to learn something new about my body and its abilities – to explore its edges and to push them a little bit further.

Right now I'm in a very busy era very of adjustments, and just moved! So it's a little bit of everything. I start most of the day with some movement, usually 15-40 minutes (moderate) yoga, mainly to fight my (moderate) posture and to start my day with some quiet time and space.

Sometimes I will make a kettlebell or body weight circuit in "lifting weights faster" style, because I really dig the fast and intense weight training these days. I focus on large, complex moves (squats, swings, deadlifts, rows, presses), and for the time being, I pay attention to recovery time (and I see what happens if I reduce it).

If I work out in the middle of the day, it's the same style I use to convey some energy and movement on another sitting day.

I also do my best to go for many walks!

Favorite lifting
Deadlift. It was the most scary for me, and it became my strongest lift when I was powerlifting, because I was so determined not to be afraid of that!

The most memorable PR:
I was dealing with an old back injury that had acted and prevented me from coming back comfortably lying down for almost a year. I spent a lot of time and attention in caring for it, because until the point where I stopped lying down, I only cared for it with rest and avoidance – which really did not help it feel better and made me afraid more the.

I'm tired of fearing and I do not want to feel injured forever at the age of 25 if I could avoid it, so I made an appointment and really dedicated myself to healing.

Eventually I started lying down, in a power-off program, to which I add weight and I felt good. A few months later, finding myself sitting at 85 percent of my old one very comfortable for a few weeks, I thought I would use the extra energy I felt and see what I could do. I do not know it was a true max, since it was not scheduled but I was working until 210, which was 15 pounds above my previous max in a non-spotter gym.

The rush of relief I felt when I re-opened the bar and did not feel pain on my back was a feeling I would remember for the rest of my life. (I was that person who says in the face beside me to pull out their headphones to tell them about it.)

Do you prefer to train yourself or with others? Why;
It depends! If I have done so many "people" on that day, I prefer to train myself. They train and interact online throughout the day, so sometimes I need time and space to disconnect and put some energy back to me instead of letting it out.

But sometimes, I have had many virtual interactions and I really want to connect, so I prefer to train with others (neighborhood, neighborhood!) It just depends on the state of the Internet that day.

The most memorable compliment you received recently:
Some people paid me the very last day: I helped them to see themselves differently.

One of these people told me they think of me every time they realize it can briefly wear shorts and someone else told me they had not seen anything about Instagram but inspired them to return to the gym until a story I did (that was so wild to me because it was the first time I ever did spoken for nothing real in my stories, and I had no idea if I have any meaning or not!)

I've shifted a lot of the focus of my coaching in the past two years, and every time you do something new to you, it may feel a bit scary. I am not a stranger to the voice that is hiding in all our heads that says "who am I to talk about?" But knowing my work echoes and helps even a person feel more powerful and weird about her body is better than any other recognition or compliment I could get.

The most recent compliment you gave to someone else:
I have let someone know that the way they behave helped me learn how to handle a situation better. I tend to take things personally, especially when I am deeply interested, and when I am in this state, I either freeze and abandon or freeze and I go down so I can not make a meaningful point.

One of my friends is so cute and professional, especially when confronted with hassle and emotion, and with sorrow, to give me a point to tell her.

I think we have failed to congratulate appearances or achievements and we do not allow others to know when we often admire their behavior or their temper.

Favorite meal:
It's a draw! I like chicken parmesan and could eat it five nights a week but yiayia also makes me the most amazing pastitsio, which is like the Greek lasagna and I will never say it to it.

What inspires and encourages you?
I'm inspired by people who do things even when they are not sure whether it's a new power training routine or a new business idea, or for the first time (or really something).

My customers inspire and constantly encourage me, and my colleagues!

It can be a scary place to try a new thing, completely uncertain about the outcome, and give it all to you anyway. There is something so refreshing about this level of honesty and awareness.

I'm also overwhelmed by this feeling, because I find it enthusiastic, even when it's not the most fun. I always learn a lot about myself and many ways to do things that may not work. Looking at life as a puzzle in this way keeps things interesting.

What are you doing?
I am a personal coach and body image coach. I used to do both in person, but now I'm just online. I also take care of all social media in GGS! If you have guessed us, you have probably talked to me (I tend to use a fair amount of funds, and I get really excited for the things you do, so feel free to pop and say hello or ask someone to celebrate with you!)

What elsewhere you do;
I am almost never working, but not in the "glory of the busy" way, but because I love what I do.

I spend a lot of time educating myself so that I can better help all the people who have been identified with the woman – regardless of race, class, size, age or sexual orientation – occupying space on our platforms .

I like to write and I always read. I usually have a fiction book (I am in neonatal future young adults and novels novels, as a full member of Harry Potter's original generation, so feel free to send me any recs) and a non-fiction book (I on a wide variety of topics including, but without limitation, social justice, HAES, secular material, spirituality, nutrition / cooking) at any given moment.

Your next training goal:
To stay without injury and an upward turn! I have some excessive injuries from swimming years and a lot of vision of the tunnel (and stubborn) in my training so I can continue to take care of them while exploring all the "fitness" shapes that she can get.

Who are you grateful for?
My family. My brother is one of my best friends, my dad and I are very close, and it took many years for that to happen. We are very honest with each other and respect each other as independent adults. I believe in both of them to have my back in every case.

Not many people have this kind of relationship with their siblings or with a parent and I feel very lucky to have had the opportunity to cultivate this.

Which three words best describe you?
Passionate. Confidential. Curious.

How did lifting your life begin?
I struggled with increasing insecurity and received a message early (like many of us) that I am not good enough and it is my fault. I incorporated this message somewhere on the line and instigated with this feeling of ownership of evil things, while at the same time I feel weak to do anything about them (without realizing it was because it was not my stuff!)

Weightlifting learned that I have power: that I can do hard things and that I can put an effort and wait for a result.

It helped me to discover that even when I did not reach a goal, I still am I found out Something else I did something, and the effort was still worth the process.

My elevation has also shown that everything is not proven as you think it will do! It gave me the opportunity to ask a lot of questions and find out what I really care about – including autonomy, exploring the possibilities for myself and others, not to do things just because someone told me to have fun all these.

What do you want to tell other women who may be nervous or reluctant to train power?
There is no "right" way to approach strength training, except for simple looks! I was in the "Just Show Up" project for one long and recently I came back to her. She is capable of knowing that all I have to do is get there, pick up what I want to try and see how she feels.

You do not have to (and should not) approach any session that hopes to hit a PR or complete it in record time or be "best" at anything. More progress is achieved in continuous "OK" training sessions than in a kickass training a week.

You have other choices from fat loss. You do not need to count calories or minutes in the treadmill or anything else.

You have the ability to start strength training just because you want to try something new or because you want to gain the size or why you want to see what it is.

No pressure. Are you here.

You can learn more about Steph on her website and connect with her on Facebook and Instagram.