Who is she?
Sara Vero is a powerlifter and marial artist. Sara competes in the Irish Drug Free Powerlifting Association. She won the deadlift event in the single-lift competition for three years running.
Sara is also a member of the Action International Martial Arts Association and she has competed at a national and international level in Tae Kwon Do and nationally in Judo.
"I’ve been training in powerlifting for about three years but I always kept fit. I started Tae Kwon Do when I was 13 and got my 2nd degree black belt two years ago. I also trained in judo and Brazilian jiu jitsu when I was in college. When I was 15 I went to the Racing Academy and Centre of Education in Kildare and trained as a jockey for a year. The powerlifting really started as cross training for my martial arts, but I really love it in its own right. I like that it’s so measurable; you can track your progress from session to session. It’s also a quite unique sport as people reach their peak later than in other sports, so there’s a great longevity in it. I think it takes patience though, as you simply won’t set records in a year or two of training. Maybe in a decade!"
Where can you find her?
Most days, Sara can be found training in Whites gym.
Don't forget to like Wexford Healthy Eats on Facebook to keep up to date with upcoming interviews with more Wexford people!
Sara Vero is a powerlifter and marial artist. Sara competes in the Irish Drug Free Powerlifting Association. She won the deadlift event in the single-lift competition for three years running.
Sara is also a member of the Action International Martial Arts Association and she has competed at a national and international level in Tae Kwon Do and nationally in Judo.
"I’ve been training in powerlifting for about three years but I always kept fit. I started Tae Kwon Do when I was 13 and got my 2nd degree black belt two years ago. I also trained in judo and Brazilian jiu jitsu when I was in college. When I was 15 I went to the Racing Academy and Centre of Education in Kildare and trained as a jockey for a year. The powerlifting really started as cross training for my martial arts, but I really love it in its own right. I like that it’s so measurable; you can track your progress from session to session. It’s also a quite unique sport as people reach their peak later than in other sports, so there’s a great longevity in it. I think it takes patience though, as you simply won’t set records in a year or two of training. Maybe in a decade!"
Where can you find her?
Most days, Sara can be found training in Whites gym.
Don't forget to like Wexford Healthy Eats on Facebook to keep up to date with upcoming interviews with more Wexford people!
THE INTERVIEW 26th DECEMBER, 2013
Describe your lifestyle:
Describe your diet in a few words
Overall fairly healthy. I don’t really subscribe to any specific diet, and it varies depending on how close I am to competing.
How do you relax?
I like to read/go to concerts/watch movies, but above all I like training.
How well do you sleep & how for long?
Usually about 7 hours a night. More if I can.
Describe your diet in a few words
Overall fairly healthy. I don’t really subscribe to any specific diet, and it varies depending on how close I am to competing.
How do you relax?
I like to read/go to concerts/watch movies, but above all I like training.
How well do you sleep & how for long?
Usually about 7 hours a night. More if I can.
Describe your training:
I train 6 days a week, sometimes 7.
I usually lift for about an hour, but if I can’t get to a gym when I’m travelling I run between 3 and 8 miles depending on how I’m feeling.
I usually have two bench days, a deadlift day, a squat day, a core day and a higher rep arms day; although I’ve been particularly focusing on my bench over the last few weeks. I’d definitely rather train too much than too little!
I train 6 days a week, sometimes 7.
I usually lift for about an hour, but if I can’t get to a gym when I’m travelling I run between 3 and 8 miles depending on how I’m feeling.
I usually have two bench days, a deadlift day, a squat day, a core day and a higher rep arms day; although I’ve been particularly focusing on my bench over the last few weeks. I’d definitely rather train too much than too little!
"When it comes to lifting I think the benefits of heavy training are second to none. A lot of people; and women especially, seem to think they can’t lift heavy, but actually most people are way stronger than they realise, so give it a go"
Does your diet fit into one of our stereotypes?
If so, which one? If not, what would you brand it as?
I don’t really subscribe to any specific diet, and it varies depending on how close I am to competing.
Over the past year I decided to drop down in weight category, simply because I wanted to see how it would affect my performance. In powerlifting the bigger lifter will typically outlift the smaller one, so to balance the tables whatever you lift is multiplied by a coefficient of your bodyweight to give you a score. So that way a smaller lifter can sometimes have an advantage over a bigger one.
I’m pretty pleased with my results, as I dropped down by two categories, but managed to maintain my lifts.
If so, which one? If not, what would you brand it as?
I don’t really subscribe to any specific diet, and it varies depending on how close I am to competing.
Over the past year I decided to drop down in weight category, simply because I wanted to see how it would affect my performance. In powerlifting the bigger lifter will typically outlift the smaller one, so to balance the tables whatever you lift is multiplied by a coefficient of your bodyweight to give you a score. So that way a smaller lifter can sometimes have an advantage over a bigger one.
I’m pretty pleased with my results, as I dropped down by two categories, but managed to maintain my lifts.
"I did follow the 6-7 small meals, high protein/low carb set-up for quite a while, and it was great for maintaining strength at a given weight class"
Have you followed any “Diets”or “Detox” in the past?
If so, which one? Elaborate
I did follow the 6-7 small meals, high protein/low carb set up for quite a while, and it was great for maintaining strength at a given weight class.
However, I fancied a change, so now I have a large protein and veg meal in the evening, and several small carb or protein meals during the day.
If so, which one? Elaborate
I did follow the 6-7 small meals, high protein/low carb set up for quite a while, and it was great for maintaining strength at a given weight class.
However, I fancied a change, so now I have a large protein and veg meal in the evening, and several small carb or protein meals during the day.
Where do you buy your food in Wexford?
Where do you buy your main groceries?
I shop around most of the supermarkets. I think you can get pretty good value if you’re willing to shop around . I like SuperValu and Aldi best, so most food I get from there.
Where do you buy your meat?
I buy most of my meat from Aldi. We are really lucky here in Ireland as our farms are of such high quality. There really isn’t anywhere else in the world where such a high percentage of meat is raised outside and grass-fed from birth, so I have a lot of faith in the quality of our meat.
Where do you buy your fish?
I love fish, particularly trout, tuna, salmon, mackerel and sole. Again, I buy from Aldi, or occasionally from Meylers. Best of all is tilapia, but I’m not sure if anywhere in Wexford stocks it, so I try to buy it in bulk from the Asian market in Dublin when I get the chance. It’s great value and really tasty, so I’d definitely recommend it. It’s a pity we eat so little fish as a nation, as it’s a fantastic food option and readily available.
Where do you buy your vegetables?
I usually buy my veg in Aldi or Supervalu. I buy both fresh and frozen.
Do you buy food in the local Health Food stores? Which one? What do you buy?
Not usually, although if I’m on the run I might get a protein bar from Holland and Barrett.
What are your favourite restaurants and cafes in Wexford?
I really like Karoo Farm Shop Killinick.
Where do you buy your main groceries?
I shop around most of the supermarkets. I think you can get pretty good value if you’re willing to shop around . I like SuperValu and Aldi best, so most food I get from there.
Where do you buy your meat?
I buy most of my meat from Aldi. We are really lucky here in Ireland as our farms are of such high quality. There really isn’t anywhere else in the world where such a high percentage of meat is raised outside and grass-fed from birth, so I have a lot of faith in the quality of our meat.
Where do you buy your fish?
I love fish, particularly trout, tuna, salmon, mackerel and sole. Again, I buy from Aldi, or occasionally from Meylers. Best of all is tilapia, but I’m not sure if anywhere in Wexford stocks it, so I try to buy it in bulk from the Asian market in Dublin when I get the chance. It’s great value and really tasty, so I’d definitely recommend it. It’s a pity we eat so little fish as a nation, as it’s a fantastic food option and readily available.
Where do you buy your vegetables?
I usually buy my veg in Aldi or Supervalu. I buy both fresh and frozen.
Do you buy food in the local Health Food stores? Which one? What do you buy?
Not usually, although if I’m on the run I might get a protein bar from Holland and Barrett.
What are your favourite restaurants and cafes in Wexford?
I really like Karoo Farm Shop Killinick.
Do you grow any of your own vegetables, fruit or herbs?
I have a vegetable garden for salads which is great in the summer.
I also keep chickens. I reckon the eggs are much tastier and better quality than shop bought.
I have a vegetable garden for salads which is great in the summer.
I also keep chickens. I reckon the eggs are much tastier and better quality than shop bought.
Do you look for any particular standards when selecting food?
Do you just buy what's on special offer?
Not always, but sometimes.
Do you buy organic vegetables?
I don’t usually buy organic, as I think it can be a lot of extra money, and not necessarily a huge difference in quality.
Do you buy grass fed beef/ free-range chicken and eggs etc.
The vast majority of Irish beef is grass fed for part or all of its life. I don’t usually buy free range chicken though, but all my eggs are laid daily!
Do you try to buy Irish? Which are your favourite products?
Definitely Irish dairy products such as cheese and milk, as they are top quality.
Do you try to buy Wexford products? Which are your favourite products?
Wexford strawberries in summer of course!
Do you just buy what's on special offer?
Not always, but sometimes.
Do you buy organic vegetables?
I don’t usually buy organic, as I think it can be a lot of extra money, and not necessarily a huge difference in quality.
Do you buy grass fed beef/ free-range chicken and eggs etc.
The vast majority of Irish beef is grass fed for part or all of its life. I don’t usually buy free range chicken though, but all my eggs are laid daily!
Do you try to buy Irish? Which are your favourite products?
Definitely Irish dairy products such as cheese and milk, as they are top quality.
Do you try to buy Wexford products? Which are your favourite products?
Wexford strawberries in summer of course!
What do you eat in a typical day?
Breakfast:
I don’t eat a huge amount immediately after waking. I sometimes have a piece of cheese or meat before I head to work. At around 9.30ish I usually have breakfast. At the moment I’m having homemade granola bars. I make them with oats, seeds, mixed nuts and dried fruit.
What is your favourite breakfast?
I love fruit salad with yoghurt and granola, or soft boiled egg with brown toast.
Breakfast:
I don’t eat a huge amount immediately after waking. I sometimes have a piece of cheese or meat before I head to work. At around 9.30ish I usually have breakfast. At the moment I’m having homemade granola bars. I make them with oats, seeds, mixed nuts and dried fruit.
What is your favourite breakfast?
I love fruit salad with yoghurt and granola, or soft boiled egg with brown toast.
Lunch:
Do you pre-pack a lunch/ eat it at home/ buy it somewhere?
It can be tricky to get quality lunches if you don’t pre-pack. I usually go home for lunch, which is great, but not always an option for people.
Do you prepare it- or someone else in your house
I do all my food prep.
Describe it.
It varies, but at the moment my favourite lunch is cream cheese with garlic and herbs, carrots/celery/peppers or avocado and chicken or ham. I also have a cup of tea or a can of diet coke.
Evening meal:
Do you cook (or someone else in the house) or buy it?
I usually cook.
Describe it.
My evening meal is definitely the largest of the day. I avoid starchy carbs in my evening meal as I prefer them prior to training. I usually go for a protein such as fish/poultry/red meat/eggs and lots of veg. I pretty much eat all veg but I prefer green beans, peas, carrots and squash.
Is it fresh whole foods/ boxed microwave foods/ jarred sauces etc.
I almost never eat ready meals, although there are some good quality ones on the market, particularly from Marks and Sparks.
Do you pre-pack a lunch/ eat it at home/ buy it somewhere?
It can be tricky to get quality lunches if you don’t pre-pack. I usually go home for lunch, which is great, but not always an option for people.
Do you prepare it- or someone else in your house
I do all my food prep.
Describe it.
It varies, but at the moment my favourite lunch is cream cheese with garlic and herbs, carrots/celery/peppers or avocado and chicken or ham. I also have a cup of tea or a can of diet coke.
Evening meal:
Do you cook (or someone else in the house) or buy it?
I usually cook.
Describe it.
My evening meal is definitely the largest of the day. I avoid starchy carbs in my evening meal as I prefer them prior to training. I usually go for a protein such as fish/poultry/red meat/eggs and lots of veg. I pretty much eat all veg but I prefer green beans, peas, carrots and squash.
Is it fresh whole foods/ boxed microwave foods/ jarred sauces etc.
I almost never eat ready meals, although there are some good quality ones on the market, particularly from Marks and Sparks.
Snacks:
What do you snack on?
Meat or cheese. Nuts sometimes, although it’s hard not to overeat them. I also really like sliced beetroot or figs. Jerky is amazing too, although it can be quite dear. I love the Oberto brand particularly as it’s cut thicker than some of the others.
How often do you snack?
Really just whenever I’m hungry. I usually have something small just before going to the gym.
What do you snack on?
Meat or cheese. Nuts sometimes, although it’s hard not to overeat them. I also really like sliced beetroot or figs. Jerky is amazing too, although it can be quite dear. I love the Oberto brand particularly as it’s cut thicker than some of the others.
How often do you snack?
Really just whenever I’m hungry. I usually have something small just before going to the gym.
"There are no quick fixes when it comes to training, so don’t expect something advertised as ‘three minute abs’ to have a long term effect"
The food in your meals (Quick answers):
How often do you eat the following?
Red meat: I probably eat red meat once or twice a week. My favourite would be lamb.
Poultry: Twice a week
Fish: Two or three times a week. I like most fish, but tilapia is definitely my favourite.
Cereal: Almost never. I reckon most cereals are just full of sugar. I do have a small amount of oats from time to time depending on how heavily I am planning to train that day.
Soup: I probably eat it once a week. I like chicken and veg, or chowder. My mum’s chicken ramen is hard to beat.
Fruit: I eat a piece of fruit most days. I generally eat whatever is in season. I particularly like blueberries, nectarines and peaches.
Vegetables: I eat veg every day. I pretty much like them all with the exception of broccoli and cauliflower.
Salads: I have salad two or three times a week. Anything crunchy!
Potatoes: I almost never eat potatoes, although I do have sweet potato on occasion.
Bread: I’ve cut bread out almost entirely. I’m not sensitive to gluten, and I don’t think it is necessarily a bad food choice, but I find it very difficult to control my portions when it comes to bread, so it’s just easier for me to avoid it altogether.
Rice/ quinoa etc: I don’t particularly like rice on its own, but I do eat it in sushi occasionally.
Nuts: I eat nuts as a treat now and then. They are a great food and I really like them, but it’s so easy to overeat them as you just don’t notice the amount of calories you’re taking in. Favourites would be almonds and cashews. Peanut butter spread on apple slices is one of my favourite snacks but there’s always the danger I’ll just eat the whole jar with a spoon.
Sandwiches/ wraps/ rolls: Never.
Sweets/ cakes/ pudding/ chocolate: I’m actually not incredibly strict on this. I usually have a biscuit or a piece of chocolate every day. I used to be way more strict, but I found that having a small piece every day can be a real boost and probably a good thing overall as there’s no real temptation to binge. When I trained as a jockey I didn’t touch anything sweet ever, but that got to be quite tiring in the long run. As a powerlifter I am judged solely on my lifts, there’s no aesthetic component at all, so I have a little more leeway in this respect than figure competitors.
Crisps: I’m not that gone on crisps, although a friend of mine got me some apple and pear crisps recently that were pretty great. If anyone knows where to get them let me know!
Take-away food: Never really. I prefer home cooked food.
Deli food: Again, never.
How often do you eat out at a restaurant? I don’t eat out very often, but when I do I go for sushi every time. I’m a huge fan of Michie Sushi in Dublin. I love their salmon and tuna sashimi (and lots of wasabi) and steamed gyoza with a cup of green tea.
Coffee/ tea: I drink tea a couple of times a week. My biggest weakness is definitely diet coke though. I drink it every day.
Alcohol: Never
Smoothies/juices: Never
Sports drinks/ protein: Not at the moment.
Anything else to add that's missing that you eat a lot?
I eat eggs about three times a week.
How often do you eat the following?
Red meat: I probably eat red meat once or twice a week. My favourite would be lamb.
Poultry: Twice a week
Fish: Two or three times a week. I like most fish, but tilapia is definitely my favourite.
Cereal: Almost never. I reckon most cereals are just full of sugar. I do have a small amount of oats from time to time depending on how heavily I am planning to train that day.
Soup: I probably eat it once a week. I like chicken and veg, or chowder. My mum’s chicken ramen is hard to beat.
Fruit: I eat a piece of fruit most days. I generally eat whatever is in season. I particularly like blueberries, nectarines and peaches.
Vegetables: I eat veg every day. I pretty much like them all with the exception of broccoli and cauliflower.
Salads: I have salad two or three times a week. Anything crunchy!
Potatoes: I almost never eat potatoes, although I do have sweet potato on occasion.
Bread: I’ve cut bread out almost entirely. I’m not sensitive to gluten, and I don’t think it is necessarily a bad food choice, but I find it very difficult to control my portions when it comes to bread, so it’s just easier for me to avoid it altogether.
Rice/ quinoa etc: I don’t particularly like rice on its own, but I do eat it in sushi occasionally.
Nuts: I eat nuts as a treat now and then. They are a great food and I really like them, but it’s so easy to overeat them as you just don’t notice the amount of calories you’re taking in. Favourites would be almonds and cashews. Peanut butter spread on apple slices is one of my favourite snacks but there’s always the danger I’ll just eat the whole jar with a spoon.
Sandwiches/ wraps/ rolls: Never.
Sweets/ cakes/ pudding/ chocolate: I’m actually not incredibly strict on this. I usually have a biscuit or a piece of chocolate every day. I used to be way more strict, but I found that having a small piece every day can be a real boost and probably a good thing overall as there’s no real temptation to binge. When I trained as a jockey I didn’t touch anything sweet ever, but that got to be quite tiring in the long run. As a powerlifter I am judged solely on my lifts, there’s no aesthetic component at all, so I have a little more leeway in this respect than figure competitors.
Crisps: I’m not that gone on crisps, although a friend of mine got me some apple and pear crisps recently that were pretty great. If anyone knows where to get them let me know!
Take-away food: Never really. I prefer home cooked food.
Deli food: Again, never.
How often do you eat out at a restaurant? I don’t eat out very often, but when I do I go for sushi every time. I’m a huge fan of Michie Sushi in Dublin. I love their salmon and tuna sashimi (and lots of wasabi) and steamed gyoza with a cup of green tea.
Coffee/ tea: I drink tea a couple of times a week. My biggest weakness is definitely diet coke though. I drink it every day.
Alcohol: Never
Smoothies/juices: Never
Sports drinks/ protein: Not at the moment.
Anything else to add that's missing that you eat a lot?
I eat eggs about three times a week.
What is your favourite recipe?
I like baking a lot, but obviously that doesn’t always go hand in hand with keeping fit. One of my favourite dinners would be salmon and sesame balls with green beans.
RECIPE:
For two people, take two fillets of salmon and freeze for 20 mins. Then scrape the meat from the skin and blitz with ½ a cup of breadcrumbs. Add a tablespoon of soy sauce and an egg to bind. Mash it all up and form meatballs (about 2 tbsp mixture in each). Roll in sesame seeds and bake for 25 minutes or so. I like to add a teaspoon of wasabi as well but you don’t have to.
While that’s cooking fry two rashers in a pan and then cut into little pieces. Add your green beans and stir it all up with some cubes of feta cheese.
It’s also pretty good with soba noodles if you’re not going low carb.
I like baking a lot, but obviously that doesn’t always go hand in hand with keeping fit. One of my favourite dinners would be salmon and sesame balls with green beans.
RECIPE:
For two people, take two fillets of salmon and freeze for 20 mins. Then scrape the meat from the skin and blitz with ½ a cup of breadcrumbs. Add a tablespoon of soy sauce and an egg to bind. Mash it all up and form meatballs (about 2 tbsp mixture in each). Roll in sesame seeds and bake for 25 minutes or so. I like to add a teaspoon of wasabi as well but you don’t have to.
While that’s cooking fry two rashers in a pan and then cut into little pieces. Add your green beans and stir it all up with some cubes of feta cheese.
It’s also pretty good with soba noodles if you’re not going low carb.
Do you use supplements?
I don’t use any supplements at the moment. I did use protein shakes for a while, but I’d rather solid food. I have to say that Universal Nutrition has fantastic online service, so I have to recommend them.
I don’t use any supplements at the moment. I did use protein shakes for a while, but I’d rather solid food. I have to say that Universal Nutrition has fantastic online service, so I have to recommend them.
“I think people can get a bit caught up thinking there is only one perfect diet or training system, but really it depends on your goals, and what works for one person isn’t necessarily ideal for the next”
Any more advice for Wexford Healthy Eaters?
I think people can get a bit caught up thinking there is only one perfect diet or training system, but really it depends on your goals, and what works for one person isn’t necessarily ideal for the next. Having said that, just because something doesn’t work immediately doesn’t mean it won’t. There are no quick fixes when it comes to training, so don’t expect something advertised as ‘three minute abs’ to have a long term effect. It’s important to give training or diet programs a long enough time to take effect.
Also, when it comes to lifting I think the benefits of heavy training are second to none. A lot of people; and women especially, seem to think they can’t lift heavy, but actually most people are way stronger than they realise, so give it a go. Also, that whole ‘I’ll get bulky if I lift weights’ is such a fallacy. You get bulky if you eat poorly, there’s no way around that. If you lift heavy what you actually get is ‘strong’, which is only a good thing.
Finally, I’d definitely recommend anyone who is interested in powerlifting or weight training to check out www.elitefts.com and www.jtsstrength.com. They are amazing sites and full of information. The Q&A section on Elitefts is amazing and has helped me so much. There’s not many sports where the athletes at the very top are on hand and willing to give advice to those at the very beginning, so it’s really a credit to their generosity that they are so helpful and encouraging. Check it out!
I think people can get a bit caught up thinking there is only one perfect diet or training system, but really it depends on your goals, and what works for one person isn’t necessarily ideal for the next. Having said that, just because something doesn’t work immediately doesn’t mean it won’t. There are no quick fixes when it comes to training, so don’t expect something advertised as ‘three minute abs’ to have a long term effect. It’s important to give training or diet programs a long enough time to take effect.
Also, when it comes to lifting I think the benefits of heavy training are second to none. A lot of people; and women especially, seem to think they can’t lift heavy, but actually most people are way stronger than they realise, so give it a go. Also, that whole ‘I’ll get bulky if I lift weights’ is such a fallacy. You get bulky if you eat poorly, there’s no way around that. If you lift heavy what you actually get is ‘strong’, which is only a good thing.
Finally, I’d definitely recommend anyone who is interested in powerlifting or weight training to check out www.elitefts.com and www.jtsstrength.com. They are amazing sites and full of information. The Q&A section on Elitefts is amazing and has helped me so much. There’s not many sports where the athletes at the very top are on hand and willing to give advice to those at the very beginning, so it’s really a credit to their generosity that they are so helpful and encouraging. Check it out!
"Just because something doesn’t work immediately, it doesn’t mean it won’t. ”