Cover Model Interview

ATHLETE: STEPHANIE SANZO, stephaniesanzo.com // @stephaniesanzo HAIR & MAKEUP: CYNTHIA SMYTH, cynthiasmythmakeup.com.au // @cynthiasmyth_makeup PHOTOGRAPHER: JESSICA APAP, jessicaapap.com // jessicaapap_photographer

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Our foundation cover model, mother and SWEAT trainer Stephanie Sanzo is not only strong in body, but also strong in mind – but it has taken sheer determination and years of hard work to get there. She talked to STRONG Australia about losing 25 kilos and gaining 1.4 million Instagram followers, why she swapped her runners for barbells, steak and spinach breakfasts, and building an impressive 160kg deadlift.

MY ROAD TO FITNESS Eight years ago, I would have laughed if you’d told me I would be in the fitness industry. Fitness was never a part of my upbringing, so the idea of exercise was an intimidating concept. My fitness journey began after my first pregnancy, when I gained 25kg! I had very little knowledge about nutrition and gave in to all my cravings. I also went from working full time to being a stay-at-home mum, so my body and my lifestyle went through a massive change. It was the most unsettled and unhappy I had ever felt in terms of overall health.

Those feelings of inadequacy were strong enough for me to finally make a change. I educated myself and incorporated running into my routine, which I quickly began to appreciate as an outlet for any negative feelings and a source of meditation. Pregnancy was even more challenging the second time around – I experienced a prolapse in my bladder during birth, which ruled out running in the future. I was devastated, but also driven to find an alternative mode of exercise. I started weight training, and quickly fell in love with the strength and confidence I gained.

As a stay-at-home mum, I felt quite isolated and disconnected, so I decided to share my fitness journey on Instagram – I never imagined it would turn into the community that it is today. Most recently, I became a SWEAT trainer and released my own program, BUILD, on the SWEAT app. This has been the biggest highlight of my career so far.

MY DEFINITION OF STRONG I believe a strong woman is a woman that has overcome hard times and adversity. She perseveres through challenges and is resilient against all odds. She is determined for growth in all aspects of her life. She believes in herself and takes action!

ON RESISTANCE TRAINING TRENDS The interest in strength training for women is increasing every year, which is great to see. I believe the more we experience women training with weights,

the more accepting the public will become. The benefits of weight training are endless, including an increase in

strength and muscle mass, improved metabolism, reduced risk of injury, increased bone density and regulated hormones.

Weight training has helped me grow emotionally, far beyond how I have grown physically. Self-belief is built every time you try something new – but true confidence is built when you achieve something you never thought possible! I could never of fathomed the possibility of deadlifting 100kg (let alone 160kg) when I first started training.

A THOUGHT ON BODY IMAGE Body image isn’t just what you see in the mirror, it’s also how you feel about yourself in your mind. Our social feeds are full of images of people at their best – I feel the easiest way we can improve our self-image is to stop comparing ourselves. If a page is pulling you down rather than lifting you up, then unfollow.

TRAINING PHILOSOPHY I’ve tried just about everything, but powerlifting and bodybuilding were my absolute favourites.

Have a vision: Visualise the outcome you aspire to achieve, and start setting the habits and goals that will help you achieve that outcome. Educate yourself: Embrace learning! Do your research, find a mentor and put that knowledge into action. Find the best program for you: The best program is the one you enjoy, so experiment! If there is a sense of excitement about going to the gym, you will be motivated to work hard and persevere. 1 2 3

My training is now a ‘powerbuilding’ hybrid, so I get the best of both worlds (Editor’s note: Try Sanzo’s sample workout on p. 28). Most sessions are structured on three main components: a strength component focusing on lower rep ranges of one to eight; a hypertrophy (muscle building) component focusing on moderate rep ranges of five to 12; and an assistance component, which helps strengthen the muscle groups required for the primary movements – I focus on unilateral (lunges), machine (leg press) and isolation movements (leg extension), and higher rep ranges of 10 to 20.

FAVOURITE BODY PART TO TRAIN Right now, it’s shoulders and quads. My favourite exercises are bench press and leg extensions.

MY NUTRITIONAL PHILOSOPHY Something I am really passionate about is transitioning from the word ‘diet’ to ‘eating style’. My eating style has evolved so much over the past 10 years: I went from eating a block of chocolate a day, to living off chicken and broccoli when I was fitness modelling. It’s taken me a long time to find a healthy balance that suits my goals and lifestyle. It’s recently been discovered that gut health is directly tied to our emotions, so I do my best to avoid any foods that cause stomach upset – FODMAPS are a great starting point (Editor’s note: See our Tummy Troubles feature on p. 54).

SELF-CARE STRATEGIES I struggled with the concept that selfcare is not self-ish as a new mother – we become so accustomed to putting ourselves last that we end up neglecting our own needs and wants. Now, I schedule time every day for myself. I’ve discovered I love podcasts. I normally listen to 45 to 60 minutes while getting ready in the morning.

ON OVERCOMING CHALLENGES My biggest challenge has always been comparison and self-acceptance. I’ve often tried to ‘catch up’ with those I considered ‘ahead’ of me. I had created this imaginary competition in my mind, and they didn’t even know they were playing! One of the ways I managed to overcome this headspace was to avoid looking at my phone for the first 30 to 60 minutes after waking each morning. Waking up is your most impressionable state for the entire day – it’s crucial to establish a morning routine that sets your day up for success. S

SANZO’S DAY ON A PLATE MEAL 1 – steak, spinach, nuts MEAL 2 – small protein bar, blueberries MEAL 3 (pre-workout) – kangaroo, white rice MEAL 4 (post-workout) – chicken breast, white rice MEAL 5 – steak, spinach MEAL 6 – rice cakes, almond butter, strawberries