(Cover photo credit: Kevin Talley)
Every week, the Louisville Women’s Sports Network highlights a local woman by asking her six questions about her health and fitness routine. Sponsored by Baptist Health Sports Medicine, this week’s guest is Angela Micek Saling. If there is a woman you’d like us to feature, email suggestions to email@example.com.
Tell Us a Little About Yourself
I work as an occupational therapist and manage the rehabilitation department at a local skilled nursing facility. As an occupational therapist, I evaluate each individual and implement interventions to increase their independence in daily tasks such as dressing, bathing, and functional mobility so they can return home following illness or injury.
I was the girl who always struggled with body image and self-confidence. I “yo-yo” dieted, did hours of cardio, and still found myself miserable and tired. During the fall of 2013, I decided I didn’t want to feel the same way about myself. I started running local races and consistently lifting. I made a goal that for my 30th birthday, I was going to do a bodybuilding competition. I found a coach, dieted, and achieved my goal of competing in the figure division of a few regional shows. Since then, I have been hooked. Bodybuilding is a lifestyle for me and I look forward spending time with all the people who participate in this sport. I want to inspire others to build confidence in themselves and live a happy and healthier lifestyle.
Six Questions About Your Fitness & Health
1) What is your weekly training/exercise routine?
My split is cyclical: two heavy lifting days followed by a non-lifting day that may consist of yoga, mobility, cardio, and/or foam rolling. I am currently in offseason/improvement season, so I am trying to add muscle to my frame. When I’m prepping for a competition, my cardio typically increases and my rep ranges for my lifts changes.
2) How do you prepare for a workout?
Music gets me fired up and pumped for my workouts. I make sure some awesome music is playing in the car on the way to the gym. I get my head in the game. I usually review my notes and see where I was my last lifting session and make a goal for myself for the current lift. It could be to increase weight or to get more reps, but I always try to improve upon my last workout. I rarely ever lift cold. I do some sort of warm up before I lift heavy.
3) What do you eat, drink or do for quick energy?
I don’t really like to take pre-workout supplements. I will use beta-alanine and coffee on most occasions.
4) What is your daily nutritional meal plan when training?
I eat six meals a day at the current moment and I like to time my carbohydrates around my lifts (before, during, after). I’m pretty vigilant with my meal plan. I stick to it 90% of the time, even in offseason. If I want a cookie, I’ll eat a cookie during off season, but for the most part all of my meals are portioned and measured. I allow myself one cheat meal per week. During prep for a competition, I am 100% on plan. I meal prep every Sunday. If you fail to plan, you plan to fail.
5) What do you snack on between meals when training?
Eating every couple of hours kind of limits the opportunity to snack. If I do get hungry between meals, I may snack on some pickles, sauerkraut, celery, or kimchi. I like sugar-free gum a lot too. If I get a craving for something sweet, tea typically calms my cravings. I have a very large tea collection.
6) What are your fitness & health goals?
My current fitness goal is to compete in the National Physique Committee (NPC) at a national level and to eventually gain my Pro Card. I have already achieved my health goal. When I started my fitness journey, I weighed 185 and lost close to 65 pounds to compete in my first show. I want to inspire and encourage other women to do something that makes them happy, confident, and healthy- whether it be taking up yoga or cutting sweets out of their diet.