1) Who is Kaela Stephano? (where are you from, what do you do, a bit about yourself (hobbies, etc)
I am 17 years old, and I am from Boca Raton, Florida. I have competed at the 2016 and 2017 Reebok CrossFit Games and have earned the title of the “2016 Fittest 14-15 Year Old on earth” and the “2017 Fittest 16-17 Year Old on earth.” Before CrossFit, I was a dancer for 12 years. In addition to CrossFit and weightlifting, I am also a full time college student at Florida Atlantic University.
2) How many years have you been training?
I have been doing CrossFit for about 5 years and Olympic weightlifting for 3 years.
3) Whats been the most challenging/hardest part of your journey so far? and how have you overcome them (set backs, rejections, injuries, basically anything difficult that you have had to overcome)
The hardest part is learning how to balance my time in the gym with school and spending time with friends. I have learned that balance is extremely important. Though Crossfit is a big part of my life, I have to remember that other parts of my life should be just as important as my athletic career. It is also hard for me to allow myself to “cheat” on my diet on special holidays or at parties. Though it’s taken me a while, I have learned that 1 treat won’t ruin months worth of training and hard work. Life is too short to never treat yourself ever so often.
4) What does your typical workout/diet routine look like?
I typically workout Monday- Saturday twice a day for 3 to 4 hours at a time and I usually just do a recovery swim on Sunday’s. I eat very clean and I weigh, measure, and track all of my food. I eat 125g of protein, 61g of fat and 350+g of carbs every day.
5) What new knowledge have you learned over this past year regarding training, lifestyle and nutrition?
I have learned that it is important to listen to your body when it is hungry, tired, in pain, or when you just need a mental break. There is a difference between being completely overworked or just lazy and between being absolutely starving or just bored. It has taken me a few years to really learn my body, but I have learned that the more I listen to what it is telling me, the better I perform.
6) Whats your favorite cheat/Treat meal?
I absolutely love chocolate, cookies, and ice cream!!
7) Whats one supplement that you could not live without?
I actually don’t take a lot of supplements. I try to meet all of my macro and micronutrients with reals foods.
8) If you had to start your Journey from scratch with your health & physique what would you do differently and why?
One thing that I would do differently is making healthier eating choices earlier in my CrossFit career. It wasn’t until about a year into doing CrossFit and weightlifting that I learned how to properly fuel my body to perform at my best.
9) Who do you look up to in the fitness industry and why?
My 2 biggest role models in the CrossFit community are Matt Fraser and Cole Sager. I really look up to Matt Fraser because I admire his work ethic and his desire to be the best person and athlete possible. I also admire Cole Sager because of his faith in the Lord and his willingness to share the Gospel in person and on instagram.
10) If you had to give one bit of advice to people starting out what would that be?
Because results don’t happen overnight, it can often be difficult to appreciate the changes in your physique. By taking pictures of yourself each day, you will be able to track your progress better and see just how far you have come. I would also advise people to talk to someone who is knowledgeable about nutrition so that they can start to make healthier choices with their eating.
11) What new goals do you have on the horizon?
My number one goal is to win the 2018 Reebok CrossFit Games in the 16-17 year old division for the second year in a row. In addition, I hope to be top 10 in the region after the CrossFit Games Open next year. I am also training to possibly qualify for the 2020 Olympics in Tokyo for Olympic weightlifting.
12) Where can people find you? (Website, Social media accounts)
Instagram: @kaelastephano
