GGS Highlight: Katie Prendergast


Title: Katie Prendergast
Age: 29
Location: Denver, CO

What does being a Lady Gone Robust imply to you? 
It means turning into my strongest self and specializing in what I can do higher every day within the fitness center, in enterprise, and to reinforce my expertise of life.

How lengthy have you ever been energy coaching, and the way did you get began?
I’ve been competing in sports activities since I used to be in grade college, beginning with third grade softball. Practices consisted of cardio, conditioning, possibly body weight workouts, sport-specific drills, scrimmages, after which recreation time, after all.

I began weightlifting in faculty, utilizing P90x exercises in my dorm or my dad and mom’ basement. I mixed that with going to the campus fitness center often, probably not understanding what I used to be doing. Again then, I at all times used weightlifting as a approach to “get in form” for self-importance, not essentially as a result of I wished to get stronger.

That completely modified once I acquired my first full pull-up. I nonetheless wished to raise weights to look good, however I began caring in regards to the issues that I might do due to energy coaching.

Round that point, I dropped into my firstclass at CrossFit Scioto in Columbus, Ohio, and fell in love with the pleasant competitors within the fitness center. I proceed to coach at CrossFit amenities wherever I reside and journey (Denver, Ohio, Pennsylvania, Spain).

What does your typical exercise appear like?
I’d say it’s “CrossFit-esque.” I’ll often sort out a fundamental raise, typically beginning with an Olympic variation like a clear, jerk, or snatch to develop athletic energy. Different days, my focus can be extra powerlifting fashion — deadlifts, hex bar deadlifts, back and front squats, overhead presses, typically bench presses (not my favourite), or barbell rows. I often follow a motion ability like pull-ups, handstand push-ups, or dips, too. Two to a few instances per week, I’ll “metcon” or do a conditioning exercise involving kettlebell swings, field jumps, and different enjoyable stuff.

Favourite raise: 

Most memorable PR:
This isn’t essentially a PR, however my first muscle-up was very memorable. I used to be drilling the motion, utilizing a field to help myself over the bar and follow the turnover from the pull-up to the dip. I made a decision to simply go for an unassisted muscle-up, however missed a pair instances. I form of tweaked my shoulder, so I walked away from the pull-up rig to do mobility drills. I used to be simply going to go away the fitness center after that, however I hopped on the bar yet one more time and knocked out my first muscle-up. I simply form of stayed above the bar for a minute, holding the help place, appreciating how superior it felt to lastly get that motion for the primary time. There have been solely 4 or 5 individuals within the fitness center, however our head coach simply began cheering and clapping as a result of he knew it was my first muscle-up and everybody else joined in. It was superior.

Prime 5 songs in your coaching playlist: 
The grittier, grungier, bluesy-er, the higher!

  • Lose Your self, Eminem
  • Sizzling Blood, Kaleo
  • Lonely Boy, Black Keys
  • Ocean Avenue, Yellowcard (responsible pleasure)
  • Joker and the Thief, Wolfmother

But in addition silly poppy stuff like 90s alt-rock or 2000s rap/hip-hop. Relies upon what I’m doing.

Prime three issues you could have on the fitness center or in your fitness center bag:
Water/shaker bottle, lacrosse ball to launch set off factors, and my leap rope (as a result of I can’t do double unders persistently with some other rope!)

Do you like to coach alone or with others? Why?
Normally with others, except I’m simply deadlifting with beats bumping by means of my headphones. As an athlete who grew up taking part in crew sports activities, I discover it actually onerous to push myself to my limits once I’m alone. Being with a coaching accomplice or group of athletes helps me convey out my aggressive facet and push tougher than I can once I’m alone.

Most memorable praise you’ve obtained these days:
I meet with a fellow private coach weekly to go over our motion objects for the week. At our final assembly, he complimented my writing, which was superior as a result of I typically get too into my very own head about what I put down on paper and may be important about my writing.

Most up-to-date praise you gave another person:
I advised one in every of my purchasers how proud I’m of her effort these days. She’s been going by means of a number of stress with work and household, so it’s wonderful to see her re-focus on taking good care of herself.

Favourite meal: 
I love meals, so it’s onerous to select only one factor! I’d need to say breakfast as a basic class, intently adopted by an enormous bacon cheeseburger, fries, and a pale ale.

Favourite approach to deal with your self: 
My bi-weekly therapeutic massage. I go away feeling so a lot better, and able to sort out life once more!

Favourite quote:

Do what you’re keen on, and f*ck the remaining. — Little Miss Sunshine

Favourite guide:
One other onerous one to reply as a result of I like to learn! Kurt Vonnegut had a approach of stating issues so merely, plainly, but in a approach that makes you actually take into consideration on a regular basis life from a unique perspective. I significantly loved his guide Slaughterhouse 5.

What conjures up and motivates you? 
Enhancing on the issues I like to do, watching my athletes enhance within the fitness center and are available into their exercises with vitality, and tackling challenges outdoor, like climbing routes I by no means thought I might climb.

What do you do?
I’m a energy and vitamin coach. I work with the “on a regular basis athlete” — from weekend warriors, to skiers/snowboarders, to rec league athletes. My job is to get individuals transferring, push them to maneuver some heavy weights round, train them that the fitness center may be enjoyable, and assist them match “health” into their busy lives to allow them to get pleasure from life exterior the fitness center.

What else do you do?
I learn, I write about well being and health, I like to prepare dinner and eat, and I attempt to get outdoor as a lot as attainable. Once I’m not lifting heavy issues within the fitness center, I prefer to get exterior and use my health for snowboarding, mountaineering, mountaineering, mountain biking, and taking part in random sports activities with associates on the park. I additionally like to journey to new locations to take in totally different cultures, pattern the native foods and drinks, and to journey. Ever skydive within the Swiss Alps or bungee leap in Australia? You haven’t lived till you do one thing loopy.

Describe a typical day in your life:
On typical work days, I get up at 6 a.m. to let the canine out, meditate, and get to work on my “most vital process” for the day — often copywriting to market my enterprise or programming for my athletes. This includes a number of espresso, and typically a bit of cursing whereas I faucet the backspace button repeatedly. Then it’s off to the fitness center to coach purchasers till about midday, once I take a noon break and get to exercise myself. Dwelling, bathe, lunch, stroll the canine, then again into the fitness center to coach purchasers for a pair hours. I often end up classes round 6 or 7 p.m., then head residence to prepare dinner dinner and sit back with my pup, Gunner.

On non-work days, I nonetheless get up between 6 and seven a.m. and (attempt to) meditate, although that doesn’t at all times occur on weekends. Throughout ski season, I race out the door to beat ski site visitors as much as the mountains. Through the summer time, weekends are booked up with tenting journeys. If I’m staying on the town, I’ll take Gunner for an extended stroll, make an enormous breakfast, and skim or write by means of the morning. Afternoons in Denver are nice for biking to breweries or wandering across the cool little neighborhoods, which all have distinct personalities.

Your subsequent coaching objective:
I’ve gotten a pair muscle-ups since that first one, however my objective is to have the ability to do them persistently. I’ve additionally been working as much as a double-bodyweight deadlift.

For what are you most grateful?
The wonderful, supportive individuals in my life — my household, my associates, and the superior athletes I’ve had the chance to work with.

Of what life accomplishment do you’re feeling most proud?
Beginning my coaching enterprise. It’s been one of the vital difficult issues I’ve ever undertaken, and nonetheless a piece in progress, however it’s additionally been probably the most rewarding.

Which three phrases finest describe you?
Clever. Cussed. Robust.

What’s a threat you’ve taken just lately, and the way did it end up? Inform us a few time whenever you overcame concern or self-doubt.
Not-so-recently (a few 12 months in the past), I left a full-time place as a coach at an area fitness center. I gave up a gradual paycheck and well being advantages to see if I might construct a health enterprise. My finish objective is to reside life on my phrases, not be tied to an employer; to affect as many individuals as attainable to take management of their well being and health; and to journey the world looking for out journey and new challenges.

There may be loads of concern and self-doubt I’ve to beat every day (questions like “am I match sufficient to coach this individual” or “am I adequate to cost what I’m price” cross my thoughts frequently). I’ve discovered that practising meditation and surrounding myself with superior individuals (mentors, different coaches, and the athletes I select to work with) makes it simpler to beat these doubts. Unsure I can reply how my health enterprise has turned out but… however I’ll maintain you posted!

How has lifting weights modified your life?
Weightlifting has given me a ardour to pursue after leaving crew sports activities; it’s helped me develop an interior energy I didn’t notice I used to be able to; it’s offered a profession path; and it’s launched me to an incredible neighborhood of unbelievable people on the gyms I prepare and work at. Lifting weights modified my life by turning into an irreplaceable a part of who I’m.

What’s the best “facet impact” you’ve skilled from energy coaching?
Confidence that I can sort out something! From difficult ski terrain or superior climbing routes, to constructing a enterprise, to serving to another person accomplish their life targets.

If I didn’t have the bodily (and psychological) energy that comes from lifting weights, I don’t suppose I’d be half the individual I’m right this moment.

What do you need to say to different girls who may be nervous or hesitant about energy coaching?
Since I work primarily with girls within the fitness center, I see the mentality that energy coaching is intimidating or “not for me as a result of I don’t need to get cumbersome” from a number of girls. An important factor I do as a coach/coach is to dispel that fable! Sure, attempting one thing new may be scary and intimidating… however that’s true of any ability.

Weightlifting is a ability that may be realized with dedication and follow. Rent a coach or attain out to a pal who has coaching expertise. Learn and watch train movies. File your self lifting and watch your method. Follow, follow, follow. You received’t be “good” at weightlifting proper off the bat, however with persistence and follow, you’ll get higher every single day.

It’s one of many biggest items you can provide to your self to develop the bodily and psychological energy that comes from lifting one thing heavy off the bottom (or the rack, or no matter you’re lifting!)

Most significantly, encompass your self with a neighborhood of people that encourage you to study and develop contained in the fitness center and on the market in the actual world.

You may study extra about Katie on her web site and YouTube channel, and join along with her on Fb and Instagram.

The submit GGS Highlight: Katie Prendergast appeared first on Women Gone Robust.

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