Courtney DeCoste | Mental Blocks
What got you involved in the sport, and who were the people who helped you get into the sport?
At first I was a track runner. I thought that's what I wanted to do. My mom said 'Courtney, you should try powerlifting because you're pretty strong.' As I started doing more and more powerlifting, I became obsessed with it. It became more of a passion for me so I quit track that year. Where it really hit me was the first time I ever deadlifted. They wanted me to max out. They put a random weight on the bar which was 300lbs and I pulled it. That's when I really got into it. I was also going through a really hard time and that was my escape. I have to thank my mom for getting me involved in that.
What has been your biggest achievement to date, and what is your ultimate goal in weightlifting and powerlifting?
My biggest achievement to date is a 365lb raw deadlift. It wasn't official because it wasn't at a meet. My biggest deadlift in a meet is 355lbs. Going to Nationals or Worlds would be amazing. Getting my name out there would help colleges look at me. With weightlifting, I only started in October so I haven't been doing it for long. With olympic lifting, my clean and jerk is 165lbs and snatch is 123lbs. I have a harder time with snatch because of technique, but my coach thinks if I work on it more I can get it up to 160lbs.
Who has been your biggest role model outside the gym, and who is your biggest in? My biggest role model outside of the gym has to be my step-father. He was an athlete, playing seven sports. As I started becoming a true athlete, he helped coach me. He would sit in my room and talk strategy for meets. We would look at the competition, and look at rankings. I was in the 148lb last year and 165lb this year. It was difficult for me to make weight so I was in the upper end of that. I made 5th last year but am going to aim for 1st this year because I don't have to worry about cutting, and can feel stronger. I am at 154 now which is a lot younger. For weight lifting I watch a lot of Mattie Rogers. I'm a very visual person so I watch her form and focus on her speed and breathing.
What is your favorite cheat meal, and what does your diet consist of?
I have a protein shake every day after every workout. Every morning I wake up and have four eggs, toast, bacon, and water. For lunch I have either ground beef, pork, or chicken. It's a little more difficult because I have to prep before school so I can take it to school. I usually love taking broccoli, avocado, berries, any vegetables, and I absolutely love bell peppers. i love pickles as well, I can eat them out of the jar. Right now I'm cutting down on carbs. For dinner I usually have something similar to lunch but smaller because it's at the end of the day. I'll usually have something like steamed broccoli, asparagus (Even though I hated it), grilled chicken, or grilled pork. I try to keep carbs down even though I know its good for building muscle. I'm just trying to keep my weight down for competition.
What do you do to prepare for a competition? How do you maintain a healthy lifestyle?
I usually tend to train a lot more for powerlifting than weightlifting. I do incorporate crossfit in there when I'm training for competition. I spend more time in the gym, even if it is just to watch others and mentally prepare. I usually will call my stepdad before the meet to get motivated. I do this before I lift, I'll say 'I can do all things through Christ that strengthens me'. It's superstitious and a ritual, and I freak out if I don't do it. I do it when I'm training because it helps me get over mental blocks. 155lbs on bench used to be a mental block for me, but once I hit 155lbs everything else came easier. Saying that before every lift just motivates me before the lift.
How do you maintain a healthy lifestyle?
The fact I have goals to achieve helps motivate me to eat healthy. I keep the end goal in mind when I make the decision. 'You can have McDonalds, or you can skip and work hard to get better.' If I ever do cheat I push myself extra hard in the gym the following day.
For people starting out in the sport, what are some tips you would give?
When I started I was super embarrassed because I wasn't lifting as much as everyone else. by learning technique you will get there. Don't be embarrassed. Strength takes time to build. I took some time off because of my back and I could only squat 275lbs and I was devastated. If you learn to fast, you will not learn proper technique. If you can get a coach, and listen to them. Make sure the coach fits what you're looking for, and work for it. In the end hard work will make you stronger.
What defines health and healthy to you?
Healthy to me is higher protein, and lower or higher amount of carbs depending on whether you're competing or building muscle. I think it's about finding balance of eating the right amount of carbs and healthy carbs.
How has lifting/fitness helped your self-esteem?
When I got into lifting, I started feeling confident in myself again. I started feeling strong, not just physically, but mentally as well. I started to love myself again because I'm someone who struggles with depression. I know once I hit the gym, everything is going to be okay. I am confident in my body because I'm like 'Look at that muscle girl, get it'. I think strong women are beautiful. I think it helps you realize things about yourself.