Episode 157: Roland and Galina Denzel: Roland and Galina are health experts, fitness coaches, and accomplished authors with a unique perspective on health and wellness.
When it comes to getting dinner on the table with minimal effort and just 30 minutes on the clock, I firmly believe that the sheet pan is your number-one ally to make it happen. This workhorse is one of the keys to miracle meals — that dinner you manage to pull off against all odds — with the added bonus of easy cleanup. Because they’re so reliable, it’s worth adding a sheet pan dinner to your meal plan at least once a week. If you’re looking for some good ideas, we’ve got 18 for you. From colorful chicken fajitas and crispy chicken thighs to steak and pizza, there’s a recipe here to save you some time.
What does being a Girl Gone Strong mean to you? To me, being a Girl Gone Strong means being unapologetically authentic and choosing to live life on my own terms. It means embracing my body, realizing my strength and badass-ness, and refusing to allow others to make me feel like I’m not enough — because I am enough. It’s about realizing my strength in the gym and in all areas of my life. It’s about realizing that I’m in control of my destiny.
How long have you been strength training, and how did you get started? I have been strength training for roughly five years. I got started when I joined a gym because I wanted to lose weight. I legit just wanted to be “skinny.” However, I hired a personal trainer who introduced me to strength training and through a series of events, I was introduced to powerlifting. It was love at first lift! This also paved the way for me to stop focusing on being a smaller version of myself and instead focus on gaining and developing strength and appreciating all that my body is capable of.
What does your typical workout look like? A typical workout is usually focused around one of the big three: bench, squat, and deadlift. I add in some accessory work around that. I also throw in a couple of metabolic conditioning workouts each week as well. I have a sick obsession with training glutes, so there’s usually some of that thrown in on most of my training days.
Favorite Lift:
Deadlifts. I’m also very partial to squats.
Most memorable PR: My most memorable PR was at a USAPL meet I did a couple of years ago. It had been my goal to pull 405 pounds for a while. I had never attempted it before, but I knew that I was so close, and I knew I could do it. I was feeling so strong and empowered and went for 407 for my final attempt.
I approached the bar with confidence and it came up with more ease than I expected. It was amazing! I literally jump into my coach’s arms. It was a magical moment.
Top 5 songs on your training playlist: I don’t have five particular songs but here are my favorite artists to jam out to when I’m training:
Anything Drake
Beyonce
Bruno Mars
Chance the Rapper
Rhianna
Top 3 things you must have with you at the gym or in your gym bag:
Belt, Olympic lifting shoes, and headphones.
Do you prefer to train alone or with others? Why? I generally train alone, but the gym where I train is a small strength and conditioning gym so when I show up at 5 am to train, there are usually only like five or six of us there. I’m doing my own thing and working with my coach, but we are all interacting with each other. It’s like a little family, and I like it that way.
Every once in a while, I really enjoy going to the gym when it’s closed and training 100 percent by myself. The silence and serenity mixed with lifting weights makes me feel super at peace. It’s a time for me to train, reflect, and enjoy the quiet.
Most embarrassing gym moment: My most embarrassing gym moment is when I was going for a PR on my deadlift, and I peed all over the floor in front of everyone. That had legit never happened to me before, and I was super embarrassed. Ironically, I didn’t stop pulling, and I got the lift.
Best or most memorable compliment you’ve received lately:
Someone recently told me that my twist out was bomb (in relation to my hair). My hair and I have an interesting relationship, and we are finally learning to get along, so that was a super dope compliment to receive.
A compliment you gave someone else: I recently told one my clients that her dedication and tenacity inspires me and helps me appreciate what I do even more.
Favorite meal:
Pizza
Favorite way to treat yourself:
My favorite way to treat myself is to read a good book or take a nap. I have a busy schedule and naps give me life. Also, I rarely watch TV, so everyone once in a blue moon, I’ll spend two or three hours binge watching something that I’m about 12 seasons behind!
Favorite quote: “There is freedom waiting for you, on the breezes of the sky. And you ask “What if I fall?” Oh but my darling, what if you fly?” -Erin Hanson
Favorite book:
Too many to choose an absolute favorite, but recent favs are The Compound Effect, You Are A BadAss, The Subtle Art of Not Giving a F*ck, and I’m Judging You.
What inspires and motivates you? So many things inspire and motivate me. I love to see people overcoming obstacles, owning their power, deciding to live their best lives, and talking about sh*t that matters.
What do you do? During the day, I work for the federal government in a management role. Basically, I spend way too much time in front of the computer. At nights and on the weekends, I’m an online health and fitness coach helping women develop strength and confidence and create stress-free and sustainable lifestyles.
What else do you do?
When I’m not working, I really enjoy reading a good book, writing, and hanging out with my family and friends. Traveling is my absolute favorite, and I look forward to doing more of that over the next year.
Describe a typical day in your life:
I wake up at 4:15 each day and hit the gym by 5 a.m. I usually train until 6:30 and get to work by 8. I’m usually leaving work by 5 p.m., and then I’m back to the gym to train a few clients, work with my online clients and my monthly coaching group, create new content, and respond to emails and social media.
I usually try wrap up and settle for the night by 10 p.m. Oh yeah, somewhere in there I eat some dinner and talk to my hubby, too.
Your next training goal: I’ve got my eye on a 500-pound deadlift.
What are you most grateful for? I’m most grateful for the opportunity to spend my time doing the things I love and to have the support of those around me. I’m grateful that I have the opportunity to create the life I want; the kind I never need to get away from.
What life accomplishment are you most proud of? The life accomplishments I’m most proud of are graduating from college and my professional career development. Neither of my parents (nor my grandparents) attended college, so it was very important for my parents that their kids pursue a higher education. This may seem insignificant to some people, but for our family it was major.
Which three words that best describe you? Driven, Optimistic, and AlphaAF
What’s a risk you’ve taken recently, and how did it turn out? A risk I’ve taken over the last year is starting an online fitness business and writing more. It was super uncomfortable for me to put myself out there and put my art in the world, but I knew that in order to grow I had to be okay being uncomfortable. Being uncomfortable is part of the process.
The best cure to fear is to just take action, and I still remind myself of that every day. It’s pretty much the coolest thing I’ve ever done.
What’s the coolest “side effect” you’ve noticed from strength training? Well, before I started strength training it was the running joke in my family that I was the weakest person they had ever met. I literally couldn’t carry a case of water. Now, it’s super cool to never even have to wonder if something is too heavy.
Secondly, when I was on vacation in the Dominican Republic last year, two separate people asked me if played tennis like Serena Williams. I take this to mean that they thought I was very muscular and athletic looking, and took it as a huge compliment. Me? An athlete? Why, thank you very much!
How has lifting weights changed your life? Strength training changed my life because it allowed me to be comfortable in my own skin. I finally stopped caring about being smaller and focused on how cool it was to see myself getting stronger. Lifting gave me a new appreciation for my body and all that it’s capable of. I my changed my focus to being strong and fit for life.
It also helped me realize that I’m stronger than I thought and more capable than I thought. This transferred over into every area of my life and gave me confidence to do new things and stop doubting myself.
Most importantly, it taught me to stop attaching my self-worth to my body fat percentage or the number on the scale. I developed the ability to love my body through every part of the journey instead of just relegating to love my body when I was finally “skinny.”
What do you want to say to other women who might be nervous or hesitant about strength training? I want to encourage women to just start. That was the hardest part for me. I think it can be intimidating if you are new to strength training — especially if you are watching other women who you view as incredibly strong. I encourage women to find their tribe; a group of women who support and encourage each other.
It’s important to remember that everyone starts as a beginner. I distinctly remember my first personal training session. I couldn’t do a single push up. I never thought I could be strong. But years later, here I am. I’m stronger physically, mentally, and emotionally, and it all started with strength training.
Feeling inspired?
If you’re inspired by Chrissy, read on to learn more about — and join! — our community of strong, supportive women…
Even if you’ve never been to New Orleans, you probably have a picture of it in your mind: brass bands marching through narrow streets, brightly colored Creole cottages, Mardi Gras beads raining down from the sky, and of course the food: roast beef po’ boys, gleaming platters of oysters, bowls of steaming gumbo, and fat muffuletta sandwiches.
That was the picture in my mind anyway when I moved to New Orleans in 2014, having never visited before. I found that New Orleans, to be sure — it’s the one most visitors come here to see — but as a local I also came to know a less raucous (but no less delicious) side of the city, full of neighborly warmth and relaxed charm.
In our Bite-Sized Guide to New Orleans, we’ll offer a glimpse of the city everyone knows and loves — but it’s in this other, less travelled New Orleans that we will be spending most of our time, strolling slowly under the oak trees, sipping strong iced coffee, and chatting with some New Orleanians about what they love about this place. It’s going to be fun, y’all.
MIO was responsible for nearly putting me in the hospital. Stomach cramps, constipation, gas…. it was a veritable nightmare until I figured out what it was that was causing my condition… it was that MIO crap! I also ran across similar symptoms while using Crystal Light.
So far the only water additive that doesn’t make me extremely sick is Tang.
Maybe we’ve been watching too many red-carpet specials (to be fair, it is awards show season), but we can’t get enough sparkly, shiny gold stuff. Gold salad servers? Sure! A gold crock to hold those salad servers? Duh! Gold lettuce? Why isn’t there gold lettuce?
Gold is always fun — and it’s especially fun for birthday festivities. You could show a little restraint with a touch of gold here and touch of gold there. Or you could add all the gold. You can’t really lose either way.
Luckily, there’s no shortage of glitzy party supplies and decorations available. Is your birthday coming up? Go for the gold with these ideas.
For now classes are 6pm and 640pm at 2840 Wildwood st in the Boise Cloggers studio.
Book your class NOW!
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RESEARCH OF THE WEEK
Name: Chrissy King
What does your typical workout look like?
Best or most memorable compliment you’ve received lately:
What inspires and motivates you?
What life accomplishment are you most proud of?
What do you want to say to other women who might be nervous or hesitant about strength training?
For now classes are 6pm and 640pm at 2840 Wildwood st in the Boise Cloggers studio.
Book your class NOW!
click this ==>
