Fit Six: Stacie Grossfeld

Every week, the Louisville Women’s Sports Network highlights a local woman by asking her six questions about her health and fitness routine. This week’s guest is
Stacie Grossfeld. If there is a woman you’d like us to feature, feel free to email your suggestions.

I am an orthopaedic surgeon that is trained in sports medicine (knee and shoulder reconstruction). I perform surgery and treat athletes of all ages and sports from professional athletes to the weekend warrior.  My experience as an athlete assists me in treating and understanding my patients.

I am in private practice as a non-hospital employed surgeon on the campus at Baptist Health. In addition to my private practice, I am a clinical assistant professor in the Department of Orthopaedic surgery department at the University of Louisville. I enjoying having medical residents from family medicine, physical medicine and rehabilitation, and internal medicine/ pediatricsrotate with me in my office .

I am on the Board of Directors of the Louisville Sports Commission, Board of Directors at the Norton Commons YMCA, the Co-Chairman of Louisville Active and the current team physician for South Oldham High School. In the past I have been the team physician for the U of L Women’s soccer team and the U of L women’s lacrosse team.

I started road bike racing at age 16 and cross country ski racing in Northern Wisconsin where I grew up. I also competed in cross country and track and played basketball. Time management skills and goal setting was learned through competing and long hours of physical training.

I started playing/ competing in tennis when I moved to Louisville after completing my fellowship training in knee surgery and reconstructive surgery.  Between tennis, riding my bike and weight lifting, I have been able to stay fit even with my crazy work and home schedule.

1. What is your weekly training routine?

My workouts consist of three activities: cycling, lifting and tennis.

Most of my workout routine involves riding a bicycle six days a week. This is centered around taking weekday 6 am spin classes at the Norton Commons YMCA. Three days a week at 5:30 am before spin class I lift weights. On Saturdays I take two consecutive spin classes starting at 8 am so my workout is complete by 10 am.

On Sundays I take spin class.  During the summer if the weather is nice, I ride outside during the weekends. With a busy work and family schedule (Orthopaedic surgeon and a son in 4th grade) I have found that the early morning workouts do not significantly interfere with my family or work schedule.

Prior to undergoing elbow and wrist surgery, two years ago, I was a 4.5 USTA singles tennis player.  I now only play tennis two days a week in the summer to limit the stress on my elbow.  I have filled my prior “tennis playing” days with riding.

Competing in high school in cross country running, cross country ski racing, track  and bike racing, taught me lifelong time management skills and goal setting which helped to pave the way to my career.

In college racing my bicycle was key to me being able to study for long hours. In medical school I found that my daily run across the second street bridge into Indiana from the U of L medical school campus at lunch time was critical to maintaining my stamina for spending long hours in the lecture hall followed by countless hours in the library.

Most of our family vacations are centered around one type of physical activity or another: mountain biking, road riding , cross country skiing or alpine skiing. Fortunately my husband and son are both into similar sports so we are able to enjoy the sports together .

I believe once you are a competitor you are always a competitor. It has a way of filtering its way into all aspect of life and overall in how I approach work, family and play.

2. How do I prepare for work outs?

I find that sleep is the most critical factor for having a productive work out. Recording and tracking wattage on the bike allows for a consistent way to assess ride to ride. Inadequate sleep typically results in a lower wattage work out. Eight hours of hours of sleep per night is the cornerstone for me to a great workout.  I’m very cognizant to make sure that I get to bed around the same time every night affording me eight hours of sleep. I find that it’s also very helpful to make sure that the sleep / wake cycle is similar during the week. If your body is used to waking up at 5 AM it’s not such a shock. Because most of my workouts start early in the morning I do not typically eat prior to exercise. It is important to eat around 30-40 minutes after the workout is completed. I typically will have an Arbonne protein shake in this time frame.

3. What do you do, eat, or drink for quick energy?

I am coffee free. I  made it through medical school and an orthopedic surgery residency without any caffeine. The drink I use for quick energy during my rides is a powdered drink that I add to my water called a Fizz stick. This has some ginseng, B vitamins and some natural sugar. It provides a bit of a energy boost during the work out. Another quick source of energy is anything with a simple sugar / carbohydrate such as a banana or an apple.

4. What is your daily nutritional meal plan while training?

Since training is basically a daily event I find that consistency from day to day is important whether it’s when you eat, when you sleep, and your exercise routine. My nutritional meal plan consists of a protein shake in the morning, typically lunch involves some type of sandwich, and dinner typically involves have a protein in addition to a salad with multiple types of vegetables and greens. The goal is to get about 50 g of protein per day and at least three servings of vegetables and or fruits.

5. What do you snack on between meals when training?

Pre-sliced apples or a protein bar .

6. What are your fitness and health goals?

My daily fitness goal to have at least 45 to 60 minutes of cardio six days a week. I also make sure that strength training is incorporated into the work out regiment so that muscles that are not used during cycling are strengthened.

My fitness and health goals are to maintain good cardio fitness and muscle mass which in turns provides me with a high energy level. I have a career that is quite physically strenuous and demanding. A regular fitness program has been critical to my success personally and professionally. If I don’t have a workout, my sleep pattern is interrupted and my energy level flattens. In addition I find that fitness keeps my brain very alert which is important for my career which is extremely detailed oriented and quite stressful.