Could you tell us a little about your background?
Jess: I started dancing at the age of three or four, attending stage school like many young girls. From there, I went on to Dance College, where I trained in various styles, including ballet, tap, jazz, contemporary, and Pilates, which is excellent for core strength. Although I haven’t danced professionally in years, my journey into CrossFit began after college when I discovered strength and conditioning classes. I loved how CrossFit combined different fitness elements, and before I knew it, I started competing and later became a coach.
That’s such a unique path! How did your background in dance help with your CrossFit training?
Jess: Dance, particularly styles like contemporary and Pilates, gave me a solid foundation in balance, flexibility, and core strength—all essential in CrossFit. Pilates, in particular, is incredibly beneficial for core stability, which translates well into weightlifting and other functional movements. Also, having a strong mind-body connection from dance has been an asset in my training.
You’ve also faced some challenges along the way, including an ACL injury. How did that affect your fitness journey?
Jess: The injury was a real setback. I tore three out of the four major ligaments in my knee, but luckily, only one required surgery. It was discovered a week after a skiing accident, which was frustrating given how active I am. The recovery process takes about 9-12 months, and I’m about halfway through. Initially, I couldn’t even perform a glute bridge exercise post-surgery. The mental aspect of recovery is just as important as the physical. Setting small, achievable goals has helped me stay on track, and I’ve been working closely with two physiotherapists throughout my rehabilitation.
Recovery must be mentally tough. How did you stay motivated?
Jess: Surrounding yourself with supportive people is key. I kept focused on rebuilding my strength, particularly in the quads and hamstrings, without overloading the knee. Staying positive and patient is crucial. It’s easy to get frustrated, but setting mini-goals along the way helped. Focusing on the small wins kept me motivated.
What does a typical day look like for you, balancing both training and your role in marketing at Perpetua?
Jess: My day starts at 5:30 AM with a workout. I like to train early before heading to work at 9 AM. It sets the tone for my day. If I miss my morning session, I’ll try to fit it in during lunch or after work since the gym is nearby. I also finish my day with an evening walk to unwind. This routine helps me stay consistent throughout the week.
Do you follow a specific nutrition plan to fuel your workouts?
Jess: I take an 80/20 approach to my diet, where 80% is clean, healthy eating, and 20% allows for indulgences. I don’t believe in a strict "cheat day." Instead, I incorporate small treats like pastries or chocolate during the week to keep things balanced. It’s more sustainable that way.
What’s your go-to workout style?
Jess: I like to mix things up. I enjoy workouts that incorporate both cardio and strength training. EMOM (Every Minute on the Minute) workouts are my favorite, especially those with gymnastics-inspired movements like pull-ups or bench presses. Since my surgery, I’ve focused on upper body exercises, but now that I’m recovering, I’m gradually incorporating lower body workouts back into my routine.
What would you say to women who are trying to build muscle but don’t know where to start?
Jess: Strength training is essential, and it’s important to focus on one or two muscle groups at a time. Building muscle takes time and consistency, especially for women, but the results are worth it. Protein intake is critical—whether through food or supplements. I suggest focusing on eating enough protein rather than just consuming carbs and fats.
What advice would you give to someone who’s just starting their fitness journey?
Jess: Start small and set achievable goals. Whether you’re recovering from an injury like me or just beginning, consistency is key. Surround yourself with supportive people and keep a positive mindset. And most importantly, find a routine that works for you, both in terms of exercise and nutrition. Sustainability is everything!
Conclusion
Jess’s journey from dance to CrossFit, her dedication to recovery, and her balanced approach to nutrition and training are testaments to her passion for fitness. Her story shows that setbacks can lead to comebacks, and with the right mindset, any fitness goal is within reach.
