Interview With Gretchen Malik
Motivational Story of the Month - March 2010
Interviewed by: Angela Courduff
WP: Gretchen is a raw athlete, mother of 5, whom suffers from Lupus, suffers from multiple migraines, and has a heart condition. Since she has been following a raw diet lifestyle, she now competes and feels great.
A raw diet is essentially foods kept below 118 degrees. All of the foods she eats are in their natural state. She changed her traditional bodybuilding diet to raw because she felt that something was missing. Now, she has endless energy, she lifts more in the gym, she doesn't have to worry about counting calories or measuring when she is preparing for a contest. She has learned how to lose weight and fat without cutting out foods. Keep reading this interview and you will not stop yourself from being motivated! Gretchen is one great woman!
“I really enjoy the charity work I do. It makes me feel good to help others who truly need it. Doing this shows my children that others matter, as well.”
WP: Hi Gretchen! Thanks for taking the time for this interview! Let’s begin with you telling us a little about yourself.
GM: I am a single mother of five children, ages 28, 23, 19, 16 and 10. I work full-time as a night auditor. I own two small businesses, a bakery and t-shirt designer, and I am also a personal trainer. I am a NPC Masters Bikini Competitor. And, I am a raw athlete.
WP: When did you become interested in fitness?
GM: I started fourteen years ago. I had two babies at the time and would take long walks. During one of my walks, I passed by a gym. I must have stood outside staring at the guys lifting weights for ten minutes before going inside. I signed up immediately. At first, I attended all the cardio classes, but I really wanted to do what the guys were doing. It took two months before I stepped into the weight room. I was hooked, but, unfortunately, shortly after I quit. At the time, I was married and my husband believed what I was doing was dumb. So, I stopped going to the gym. I didn’t lift another weight until two years ago.
WP: I’m so glad to hear that you did go back to the weights. So much so that you decided to compete! When was your first show? Tell us about it!
GM: I began competing last year. I never really knew women competed until I saw them in magazines. I was immediately awe-struck. I wanted to be one of those girls. And, knowing I wasn’t at that point muscle-wise, I decided to go for the bikini division. For an old woman, I look pretty good in a bikini! My first competition was the NPC Nationals last July in Pittsburgh. I was amazed when I first entered the hotel and saw all those beautiful bodies walking around. I felt like I belonged, but did not belong. Everyone I met was wonderful. I learned quite a deal from seasoned competitors.
As for my appearance on stage, let’s just say it was memorable. I was so nervous! I remember hearing my heart beating in my ears. I did what I like to call my “clown walk” across the stage. It was not graceful, but, I took third! The most amazing part of the entire competition was hearing my daughters scream, “Woo, go mommy!”, when I stepped out on the stage. It made me feel incredible!
WP: What an exhilarating experience for your first show! And to place 3rd in your class! What have you learned from competing?
GM: I learned that discipline plays a major part. If you are not disciplined enough to get your butt to the gym and do the work required to be a champion, then you will not be one. It doesn’t matter if you win or lose. All that matters is if you can honestly say you did your best.
WP: Spoken like a true champion. Do you have any shows lined up for 2010?
GM: I have my first show in March in Ohio. I am also planning to compete again in the NPC Nationals in Pittsburgh this summer. I would like to do other shows, but I have to see how things go with work and other commitments.
WP: Well, your 2010 competition planning is already off to a great start! What advice would you give to someone interested in competing?
GM: If you are interested in competing, I would suggest reading everything you can get your hands on about competition. Look at all the magazines that have competitors in them, watch any videos you can, check out seasoned competitors and find out what has made them champions and try to mirror them. Also, put your best foot forward! Be disciplined and dedicated with your workouts and believe in yourself. Further, have a really nice suit that makes you look amazing in front of the judges! Last but not least, learn how to walk in your shoes. Practice your poses and turns until you can do them in your sleep. Be prepared!
WP: Great advice! Can you give me an example of your current workout?
GM: Currently, I am working out six days a week. On Monday, Wednesday and Friday I am doing 45 minutes of cardio and abs in the morning and yoga in the evening. Tuesday, Thursday and Saturday I work my full body with emphasis on the legs.
WP: Has your training routine changed since you started competing?
GM: Over the years, I have learned more about my body with each workout. Since my upper body tones faster than my lower half, I know that I don’t need to train it as hard as I do my legs. I guess I am still carrying some “baby” fat in the lower half. Ha-ha!
WP: What are the key factors that dictate the way you train? Has your focus changed at all?
GM: The factors that dictate my training is competing. When I am preparing for a show, I notice I am more focused. Since my first show, I have transferred that focused vision during my off-season as well, though not as intense. Before competing, I would work out, but not workout. Let me explain. I was like the regular guy at the gym: I would go to the gym, do some cardio, hit the weights, then leave. I was not focused. I didn’t bother to pay attention to my body.
Now, I go to the gym with a purpose. My fiancé is an ex-bodybuilder/power lifter. He was the one who helped me understand the difference between working out with a purpose and working out without a purpose. I believe this has definitely helped me. I love how I look now!
WP: I think a lot of people get in that rut and really should follow your example! And, you are a raw food athlete! Can you tell us about this lifestyle?
GM: As a raw athlete, I still train and eat like a bodybuilder, but with several exceptions. I do not eat meat or dairy. My lifestyle is simpler than it used to be, too. I no longer stress about getting enough of this or that. With eating foods in their natural state, I know I am putting good things in my body. Being raw does take a great deal of discipline. Everything you put into your mouth cannot be cooked above 118 degrees. You think carrying around good foods can be a challenge when you are a traditional athlete? Try carrying a cooler filled with fruit or nuts and water! Apples do not want to fit correctly and bananas love to get smashed by the water bottles. I wouldn’t have it any other way though!
WP: What does your daily diet consist of? Does your on-season diet differ from off-season?
GM: I begin my day with fruit. In the morning, from the time I wake until noon, I eat nothing but fruit and drink water. If I work overnight, I usually eat fruit just two hours before having my first meal which is usually raw oatmeal. This is steel cut oats, soaked overnight, with two scoops of hemp protein powder, one apple cut into squares, one cup of fresh blueberries, one banana, and one tsp. of raw honey. If I am at work, I may take a pre-made green smoothie which consists of two handfuls of spinach, two bananas, strawberries, one scoop of protein powder, and two cups of water. My second meal is a salad. My third meal is a raw dish I have prepared earlier in the day. I also snack on almonds between meals. During on-season, I add an additional green smoothie after my workouts. That’s it. During the off-season, I may indulge in some raw desserts and have more almonds.
WP: Sticking to the raw lifestyle even in your off-season is true dedication! Have things changed for you since you started eating raw?
GM: Yes! I have more energy, I am happier, I have no mood swings or bloating, I am mentally clearer, and my strength has increased. Also, my workouts are much more satisfying! I see my body responding better than it used to and my recovery time is quicker, especially after leg day.
I have Lupus, suffer from multiple migraines, and have a heart condition. Since changing my diet to raw, I no longer suffer the joint pains associated with Lupus. And, with my doctor’s approval, I stopped my pain medications. I no longer suffer from migraines. As for the heart condition, that I will always have, but I have noticed that I do not suffer shortness of breath after a workout like I use to.
WP: The benefits you’ve experienced are amazing; a true testament to the advantages of a raw diet. Do you take any supplementation on top of your diet?
GM: I take flaxseed oil, hemp protein powder and a multi-vitamin. During on-season, I add arginine, Beta-Alanine and Glutamine.
WP: What is the hardest part of maintaining a raw diet?
GM: The hardest part is defending your decision to go raw. People believe that ‘raw foodies’ are tree-hugging, pale, skinny individuals. I like showing them that that isn’t so. I even had to convince my fiancé of my diet choice. He believes my diet is wonderful but wishes I would add in some meat. I showed him that I can have meat without actually having meat. I made raw chili for him using ground walnuts and carrots as the ‘ground meat’. He was then convinced. Any food item can be replicated in a raw diet.
WP: Well, you are living proof that the raw lifestyle works. What has been your stepping stone to get where you are today?
GM: Surviving my lack of self-esteem. I spent so many years hiding and believing I wasn’t important. It took my girls to prove otherwise to me. It’s so funny because I raised my children to be strong, confident men and women. I always wanted them to be the opposite of their mom. When I divorced my husband five years ago, it took two years to start believing and a wonderful man to fan that belief to get me where I am today. I love the person I am today. I love my confidence because it is not egotistical, just supportive. I love me. That’s important!
WP: Tell me about your family. You mentioned you are engaged?
GM: As I said before, I have five amazing children. I am divorced and I am engaged to a wonderful man who tells me that I am an amazing woman. He probably says this because our relationship is all about him. Ha-ha!
WP: Too funny! And, five children? You are definitely a remarkable role model for them! What do you do in your spare time?
GM: In my spare time, whenever that happens, I usually read. At the moment, I am reading four books. ADD anyone? I enjoy being with my little family, making deer bologna and sausage, going to sportsmen shows, hiking, and preparing raw dishes. About the deer thing; I do not eat deer, nor do I like the fact that my fiancé hunts, but I will help him with the bologna and sausage preparation. Hey, we all do things we don’t like for the ones we love because we know it makes them happy! And, for this sacrifice, he will try all my new raw creations. It balances out!
WP: Any other activities you’re involved in that you’d like to tell us about?
GM: I really enjoy the charity work I do. It makes me feel good to help others who truly need it. Doing this shows my children that others matter, as well.
WP: Again, what a role model! Where do you see your career and life in 10 years?
GM: In ten years, I would like to be living in another state besides Pennsylvania. I want to have a house where I can look out the window and see woods and hear the silence that comes with it. I would like to have a storefront for my baking business, but nothing too big. I’d like to have my t-shirts be well-known and make enough proceeds from their sales to start a non-profit organization to help young girls develop confidence, self-esteem, and everything else that will help them grow up to be beautiful women.
WP: You just continue to unveil what an amazing and selfless person you are! What do you consider to be truly important in life?
GM: My happiness. If I am not happy, everything else seems to be out of place. I’m not talking about superficial happiness, but spiritual happiness. When you are truly happy, you are complete.
WP: Do you have any future projects in the works?
GM: Yes. Besides getting my t-shirt business started, I would like to research starting a non-profit organization to benefit young girls.
WP: Any pet peeves?
GM: I do not judge anyone for being true to themselves. I don’t believe anyone should be judged for being true to themselves. For example, I have no place telling a ‘coffee slurper’ to stop slurping his/her drink. If slurping makes them enjoy that drink, then I am truly happy for them.
WP: Any shout outs?
GM: My congratulations go out to everyone who works hard to be who they truly want to be.
WP: Gretchen, it has truly been a pleasure interviewing you! I wish you the best of luck in your up-coming competitions and in getting your non-profit organization started!
GM: Thank you for giving me this opportunity!
