Hey, sports and health fans, coach Frank here, and you don’t have to be a bikini model or pro bodybuilder to get a lot of this episode today. So I’m bringing on a tremendous guest. She was the inspiration behind Dr. Ben duke that we had on the show about getting into bodybuilding. She was the real reason why he got into that and why they did so well doing the poses and the shows and their workouts and meal plans together.
They have come a long way from just their thought of, Hey, this might be fun to actually put it in motion and now becoming a champion bodybuilder in the bikini division of the International Federation of Bodybuilders. So am I going to recommend you become a body builder? No, we’re going to scale this down so that you’re a champion or whatever game you play.
So stay dialed in. Cause I’m going to bring all that to you in more right after this, let’s do this Game on sports, fitness, and health fans. With another episode of the Sporting Good Posture, digital radio experience gear up for coach Frank’s advice from the sidelines as he helps you crush your game. No matter what sports, health, or fitness game you play.
This is coach Frank pump’s Sporting Good Posture. What do you use for it? Hey coach, what do you got for us today? Welcome back to another episode of Sporting Good Posture. This is coach Frank. And do I have a dynamic guest for you today? She’s the inspiration of why Dr. Ben duke got into bodybuilding and she got into it as well and became a champion in the bikini division.
She’s the inspiration behind how that family was able to do so well and get their bodies in shape to become successful and stand up on that stage. So regardless of whether you stepping on the stage or not, this episode is for you, we’re going to scale it down today so that you can get a good piece of advice on what you can do to improve your health and become a champion at whatever game you play.
So I’m excited to have this guest on today. Cause I got a lot of questions. I want to ask her and I want to make it relevant to you and make it relevant to where you see the benefits of learning about this and figuring out how you can apply this in your life so that you can become a champion at whatever game you play.
And I’m going to bring all that to you in more right after this message. You carry your stress, whether you carry it on your shoulders, hold it in your neck or feel it in your back. It’s usually not chronic, but it’s always annoying carrying stress that isn’t normal at all. But how can you know for sure how the stress you carry can be hindering you?
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Call the ideal health and wellness center at 6 15-567-6683 now. So my guest today is a licensed doctor of clinical psychology in private practice and an expert literary media contributor, and an independent consultant on the north shore of Chicago, a wife and mother to a six-year-old. She also recently became a professional bodybuilding champion in the International Federation of bodybuilding bikini division. This year,
she balances intense training and nutrition with parenting business and a cross-country move with restrictions, limiting her childcare and business practice. She dove deep into the sport of bodybuilding and achieve pro-athlete status in less than two years. So please welcome to Sporting Good Posture, Dr. Jacqueline Duke. Welcome to the show doc. Thank you for having me. Thank you for taking the time and doing this.
I know you’re busy with your practice and you got a bodybuilding event coming up in what, five or six weeks now, Florida, five weeks, four weeks from Saturday, It’s coming up fast. It is certain to feel it Well last week or the week before we interviewed Ben, your husband. And he was talking about how you guys kind of got into this thing.
It was interesting because it was your idea to kind of get into the bodybuilding scene. Neither of you had done that before you both had been, you know, I’d worked out and stuff, but never to this kind of level. So what was behind that? So I did hear the podcast and how he explain was how it went down.
We were just sitting outside of her ballet studio. She was so young, you know, we had to stay for the weight and we were just browsing on our phones. And after we moved up to the suburbs, we were both very athletic people, but we found that our hobbies were keeping us apart. I was a complete golf widow. You know,
he was doing golf and fantasy football and just hobbies like that. And then I was participating in dance classes, you know, group fitness. And then I was also playing paddle and women’s leaps or during the day meant he was playing paddle as well as at night. I mean, we couldn’t match up our schedules to be a part more side from the four times a year.
They do like a couple, a mixer for a tournament where like, you know, we’re both a lot of sports. We both love being active with something that we could do to gather are on the same schedule. You know, maybe not identical because we don’t act exactly trained together, but just to help us bond in a unique way and you know,
still balance our lives and do something new and fun. And I don’t know if it came up in a feed or someone I follow. And I said, you know, this is kind of, would you ever want to do this? And he said, absolutely I’ve come out of before. So I think right away, we both thought after coaches to get started right away.
And once it started, it escalated very quickly. And here we are. It’s not an easy thing. If people out there don’t understand what entails to be in a show, I know it’s intense. I work out, but compared to what you guys have to do, kind of go into a little bit of what it entails to truly be a pro bodybuilder and kind of why it was best that you guys did it together rather than one or the other doing it.
Yes. There’s no way we would’ve gone beyond the first show. Had we not had a household doing it together, you have to revolve your entire life, the structure of your day, every single thing that you do. And then when you set that higher goal of wanting to go pro, I mean, you eat, sleep, breathe, everything you do in your day revolves around competing and bodybuilding.
I guess the three major things would be the nutrition, which gets very complex in itself, the training and structuring your day so that you can maximize those training sessions. And then just in general, stress mitigation, prioritizing sleep, things like that. I’ll, I’ll try to have a life being a parent, having a job, running a household, dealing with the unexpected,
having those pillars in line, and knowing that when it gets close to contest prep, it can be pretty stressful. And that could be the worst thing your body can react to. But if you have two people that are understanding of, you know, the agitation phase of preppier in, there’s so many different phases and each one brings so many different challenges. So it’s great that we can understand whatever phase each other is going through and kind of pick up the slack with patients with our daughter or,
you know, running out of certain food and knowing that how important that is, and having, you know, different kitchen stations and everything so much as around food and timing and just getting those meals and whatnot, and then having the perfect sleeping conditions. It really, I know you both did a competition or a couple of competitions last year, right?
Or two years ago. Yeah. So 2020 when we kind of set our goal and we did a local show, we were never supposed to be in the same one. I was signed up for the Illinois and the Illinois natural and Illinois. Hasn’t had one in two years. He had always signed up for the Wisconsin ones. He needed a bit more time and just prep.
So with all the Illinois ones getting canceled, it pushed me into the summer Wisconsin shows and we ended up doing the same one. And that was our first regional show. We both became nationally qualified, meaning we came in first or second in, the open classes. So we set the goal of going to nationals. But then in 2021, I did a warm-up show just so I could get an overall under my belt.
I did that in Pittsburgh. And then we were all set up to do Pittsburgh national. And then we said, let’s do another one four weeks earlier. So we were all set to do universe and summer, and we both won. We became rose. We did the same pro show. We got our first call-outs and our first pro show. So then we hire,
thank you, Ben tire fall in winter doing a whole new building season to step on that pro stage for 20, 22. And as you know, we’re moving to Florida. And So we Like to thank you. We wanted to get one show under our belt or one full cycle of the private off-season and in prep to get us going before the move. Well,
that’s a huge undertaking and to qualify to be a pro that quick is rare. I know some people that have been doing bodybuilding for 5, 10, or 15 years, that doesn’t always even get their pro card. So I commend you guys on, on really sticking to it like that and getting the pro card so fast and having a chance to compete and shows like this year.
And I, and I, it just, it amazes me that you guys have that with all the things you do. You’re both doctors, you have a kid, you have businesses to run, and you have households surrounding me. It’s a lot of work. Thank you. Looking at it, I think when we were in it, we didn’t realize how truly unique or special or rare what we were going for was it was only afterward,
and meeting so many people in the community and just seeing how many years people have been trying to do this, but we had just such tunnel vision. I know I went into it like, this is just what’s going to happen. Well, I think you have to because you’re doing this, you, you knew that it was something that you’d have to make up lost time for people that have done it for so many years.
I mean, you, it’s very hard to come into that without the experience of doing that and then go in there and win. I mean, that’s amazing. Thank you so much. So before you had become a bodybuilder, I know you had been into, you know, you’d worked out and so for regular people that are trying to just learn what to do to work out or,
you know, watch what they eat or what would you recommend as far as somebody that, that was trying to do that, that didn’t know that much on what to do. I’ve always been active. Like I mentioned before, I loved the group fitness classes has kept me motivated and I would do a variety of things, but as a whole bigger picture,
now I realize I didn’t quite know what I was doing. I didn’t, you know, I maybe had an overall goal of weight loss or health I would pick up cohesive program is maybe for, you know, post-baby weight loss or things like that. But now that I, I know how little I knew about fitness and how to achieve those bigger goals in general.
I think the biggest difference would be in the way I trained. So people have this misconception, oh my gosh, bodybuilding. So time-consuming, you must be at the gym all the time when no, it’s five to six hours a week, that’s it. It’s just so intense and so focused when you are there. But those rest days built into your week are just as important as the days that you train.
Another misconception is the amount, of cardio is more on the rare side, but not totally an outlier in that. I do know cardio, you know, there, of course, I get cardiovascular exercise when I am lifting, but there’s no kind of treadmill, things like that. We have to speed something up. It’s not a steady state jump on a machine.
I would make a separate day and maybe do plyometrics or like a hit sequence, something that’s intense. And that would fire up the metabolism in that way. But you’re getting the metabolism boost from the muscle growth and the intensity of the training and the timing of the nutrition. In other words, that’s another common misperception is that women that lift weights are going to get bulky.
And I’ll tell you now like just, I’ve seen you, you know, your, your show pictures and everything like that. Jacqueline is not bulky whatsoever. She’s, she’s lean. And, you know, so kind of go into that, cause that’s a common misperception that women are going to get bulky if they lift weights. And that it’s not the case That couldn’t be further from the truth.
I think maybe when they see pictures of different divisions, that is, it’s not only not attainable naturally. I mean, you have to take a lot of things to get the look. I think some women are afraid. And so the bikini competitors with a lot of lean muscle, and I think they underestimate how much we lift and how hard it takes just to get that,
you know, and then even in the photos, if you think that my shoulders are muscular, I have pumped up so much just to get on that bag in when I do lift and I am not lifting for volume unless it’s, you know, during the final weeks before a show and we’re just kinda trying to get blood in the muscle or kind of keep it publicize,
you know, we are going until failure with each muscle, each body part, each focus day. So that is going to look heavy, you know, eight to 12 reps until the muscle sales in your sets. So as somebody that’s not doing a competition, it’s just somebody trying to work out. What kind of rep ranges would you recommend to women and what kind of way would you recommend if they were going to the gym to do some weightlifting,
Dividing your lifting sessions, depending on how much, you know, by body parts, you know, lower body or upper body, or if you want to get more specific, we can do like glutes and hamstrings on one of the legs days, and then maybe quads on another like a day that all of your energy and muscle building can go to those muscle groups.
And you can focus on the larger and smaller muscles in those muscle groups. And then, yeah, I think the eight to 12 rep range four to five sets lifting as much as possible. When you think you can’t go more, you can, you know, do a warmup sat or to get the movement down. And you are going as hard as,
as, as you can. I’m glad you said that because I think again, that’s a common misperception that a lot of women think if you are going heavy, you’re going to cause too much muscle growth. And I think it’s true for both men and women because there are guys I’ve lifted heavy for years and I never got like Arnold Schwartzenegger big, nor did I want to,
but I was lifting some heavy weights. I know Ben, you know, used to be a pro athlete. He was lifting heavy weights before he did bodybuilding. So he was, he was big, but he was never like enormous. So I think that’s where people miss the boat is that they think that as soon as you start lifting weights because it takes a lot of time.
I mean, think about it. You’ve been doing this now for two years, very seriously, and you’re still not bulky and you never will be because of the way you’re training. You’re looking for that lean muscle. No, it takes consistency and it takes years, you know, and that’s the goal of, of this year is, if I want to get on that pro stage and be competitive,
I had to grow like I did last year, but you have to keep up and you have to grow. And the only thing that’s going to do that is consistency. You know, we don’t even take like Christmas off, like a task to happen. And as far as, you know, each body part, if you’re dividing them up into, you know,
structuring your weeks, let’s say did hamstrings, then they get a whole week to rest. And also going for strength is a great way for women because it can get off to a slow start, right? And you get psych yourself out so hard. The scale’s not moving a lot of times minus so delayed as nothing will happen for four weeks. And then all of a sudden I’ll wake up one day and it’s different.
So to distract yourself during that time is to focus on keeping track of how much you’re lifting and setting those mini-goals for the session, you know, and seeing your strength increase over the weeks. That’s pretty amazing. So like for somebody to do in this, what’s a realistic timeline where, you know, they’re trying to get ready to go like on a beach vacation or something like that.
What’s a realistic timeline and people should kind of expect if they’re just trying to get in shape, not to be a bodybuilder, just kind of getting back in shape so that they see some more toning and, and feel better about, you know, wearing a bikini or something on the beach. Oh, they’re not gonna like my answer. If you don’t have the foundation and you jump right into focusing on weight loss,
you can’t, you can’t effectively build muscle and then lose the fat at the same time. And you can, but it’s, it’s tricky. You want to have it in two phases. So I think the building phase is 20 weeks, kind of a good rough estimate, and then cutting 12 to 15 weeks because the purpose of the building phase is not just to grow your muscles.
You are completely resetting your metabolism because, during those lifting sessions, you are requiring more calories, and clean calories. Those days you are creating a furnace, not just with, because your set metabolism goes up to that higher caloric value, but then you have the muscles that do need that energy. Then when it comes time to cut or time to diet, lose fat,
what not, you’re not even going to feel it at first because if my resting metabolism is, you know, three to 4,000 calories, and then I go into a dieting phase and I’m eating 2,500 calories, that’s still a good amount of food, but I’m going to do a lot, but I’m going to be dropping about a pound and a half to two pounds a week quickly.
And that’s not adding any more exercise that is just because you created a metabolism that is just on fire. That’s why I post-show. If you like are off of it. You’re like, I’m not that hungry. You might lose too much. Cause it just falls off. You know, think about that. You’re eating 2,500 calories and you’re in a cutting phase,
right? So people think, you know, that’s, that would be too much, but really when you’ve ramped your metabolism up, you have enough muscle to accommodate for that. That’s not unreasonable to eat, that amount and still lose weight. So that’s where I think people, you know, we do some weight loss programs in our office where they,
you know, they cut some calories for a while, but that’s not a permanent thing. And that’s not something you want to do for a long period. It’s something that you cycle through so that you can kind of lose the way you want it to. But then you want to cycle in some more caloric intake, that’s higher because you do have to build muscle at some point and also maintain that metabolism.
That’s kind of the difficult part of the off-season is to sometimes eat when you’re not hungry, really want to keep maybe like a 300 calorie surplus and that’s enough where you won’t rapidly gain weight, but you’re gonna boost your metabolism. And the way I do it, as we think about food volume and kind of what makes you fall. So if my meals always incorporate something that’s low volume,
but high calories, like let be honey. Okay. So that’s breakfast. Okay. And then maybe two tablespoons of oil with another meal or something. When I’m cutting, I’m not taking out like five ounces of sweet potato. I’m taking out a tablespoon of oil or I’m taking out the honey-do that, every meal, boom, 1000 calories gone.
But yet my stomach is still the same size, volume-wise. I’m feeling that hunger That’s good advice as somebody whose husband’s a chiropractor. How has that helped you in your training and, and things like that, or have you dealt with any injuries along the way? Of course, I’m 41 lot of injuries. So yeah, of course, you know,
regular adjustments and injury, not just prevention, you know, he’s great with the recommendations of the braces and orthotics, things like that. And then I do a ton of compression and just a lot of supplemental therapies with that to promote healing and recovery on those kinds of things. And thank goodness, nothing completely major, but the myofascial release, just all those things,
because I would put that in that third pillar with the stress mitigation, it’s all about recovery, you know, it’s sleep and it’s allowing your injuries and your muscles and your brains to recover and your brain to recover. Do you think without having constant access to, that, that you may not have gone as well with, with the training as you,
as you wanted to, do you think that’s been a big part of it? I think there would have been more expensive. Yeah, that’s true. You know, because I was in Wisconsin for a bit and I, you know, I was paying to do the compression, and oh no, we got it at home. Or I might’ve had to sit with an injury or it’d be a little bit uncomfortable until I could get into an appointment.
And I think that would make a difference. But as you know, you know, chiropractic can help with not just injury prevention, muscle soreness, but anything from digestion sleep, and things like that. Yeah. I think that’s something that people don’t always realize is that not only does it help with the injuries, but yeah, you sleep better, you have more energy,
better digestion, better elimination, and that makes your body function better, which will make you peak at a higher level as an athlete as well. For sure. So as far as this journey that you’ve taken, what would you say are some of the personal benefits that you’ve received, by doing this? Where health-wise, posture-wise, wellness-wise,
just kind of overall, what have you noticed in the last couple of years? Well, I mentioned how much I learned about fitness and training in general and in what role metabolism plays in it, but also my nutrition knowledge. You know, there’s something that I will always carry with me no matter what phase of my life I’m in. Also in terms of looking at fitness and health,
not being so focused on, on the scale and more on internal health and how I feel and energy, things like that. And then something we didn’t mention was the posing element of Plays into it. When we can say, you know, we hear, okay, throw away your scale. Don’t go, you know, that’s just one measurement is body weight,
but what we’re doing as bodybuilding athletes is it’s all about proportions and ratios. So I might weigh a lot more than I did last year. And yes, I put on some muscle and maybe a little bit more fat too. But if my shoulder to waist to hip ratio creates the illusion and you know, I’m a lot thinner. So if I’m creating that by strengthening my shoulders,
it’s gonna make my waist look smaller, things like that. So just looking at different things other than the typical or, or whatnot, and going by proportions, because that’s what the judges look for is balance. It isn’t the size of your swimsuit. It’s just the whole visual appeal of love it. The ratios do matter the most. And having that look is what’s going to score higher on those contests in that.
And just in general, if you working on those different aspects, you’ll create that body image that you’re looking for by, by getting the proper proportions and the weight doesn’t always mean that you’re, at that point, it’s more about what your body looks like with muscle wise And in posing, you know, we’re practicing different postures and improper form when we lift.
So chiropractic helps with, you know, keeping the fosters and the posing and the core tight and the shoulders back and things of that nature. Absolutely. So Jack and I appreciate you being on the show today, and I’m so happy that I got to talk to you and Ben the last couple of weeks here and, you know, Ben and I have gone back a long way going to school together.
And you know, I, I admired him what he’s done and, and I admire that you have done it with him and you know it was your idea that they got him into this. And I think it’s amazing. You both did it together. And I think that it’s just cool to see two people with such strong goals go after something and achieve it and not let anything stand in their way.
So I just want to commend you on that. Thank you. Each time we said we were never doing the same show again, but here we are. 1516. Yeah. So you’re yeah. You’re about a month out now. So I know people may want to follow you and see kind of your progress. How can people follow you on social media and everything On Instagram?
You can follow me at Dr. Underscore Jacqueline, J a C Q U E L I N E underscored, duke, underscore I F B B international Federation of bodybuilding. I’m also on Facebook probably direct message me. Well again, thank you for being on this show and we’ll do something again in the future. Cause I want to keep up with you and Ben’s progress here over this next show.
And, and also how you guys move to Florida this in, I think you said may, right? End of May. Yeah. So I’m excited to follow you guys. So we’ll figure out a time to get you both back on the show. And I wish you so much luck next month. And I know that you guys are gonna kill it.
You put in the time, and I know you guys have that strong effort that, that you’re together. And I know that you’re gonna do well. Thank you so much for having me on. So one of the main takeaways from talking with Dr. Duke here is just the overall benefit that she’s had by going into this kind of lifestyle. She mentioned how emotionally,
and physically stress wise things have just improved in her life that she didn’t even expect. And she’s just happy that she got into it for those kinds of reasons. Now, not. Everybody’s going to be a bodybuilder, but just getting back into health is going to put you on the right track to a healthier and happier life. I just go back a couple of years ago when I was about to turn 40 and I made the decision to get back into working out,
getting into golf, and taking charge of my health because I wanted to make sure that I was there for my kids being a better example for my patients and my family. And I wanted to just get healthier in general, because I knew that I had slacked on some things while I had young kids, and the time came that I needed to make the decision.
And, you know, people say I don’t have the time. Well, it’s really about making the time. So I made it a priority to make the time to do the workouts, make the time to watch what I was eating, and meal prep. And obviously, I’m not going to be a bodybuilder, but I do enjoy working out. And I do play sports still.
And I do have to do a lot of physical work as a chiropractor. So I need to get adjusted just as much as everybody else to make sure that I can maintain that ability. So is my point. You need to become a bodybuilder. No, that’s a lifestyle and that’s not for everybody. And it’s for the rare people that really can commit that kind of time and money and kind of workouts.
That’ll get you to that point. But the point is, how can you take what Jacqueline said and did into your own life and see what you can improve on, whether it’s golf, whether it’s just getting back out to ride your bike outside and play with your kids, or maybe you wanted to do a 5k or a marathon, and you’ve been kind of putting it off,
you know, what are the things that you’ve been holding back from? And it is your health holding you back from doing that. The important thing is to make that decision where you can move forward in your life, get healthier again, and start enjoying the things that maybe you haven’t been doing for a while. And on top of that, get the health benefits that you need to live that long and healthy,
prosperous life that you’re looking for. And what am I doing about it? What am I doing to help you get to the health point that you want to be at while we have lipid laser? I have Cairo thin. I do chiropractic here. We have disc decompression. I do orthotics. We do so many things in the office. Here. We have a K laser as far as dealing with joint injuries,
anything that is related to health that’s not surgery is something I can do in this office for you. So if these are the things that are holding you back, I have the tools in the toolbox to help you get to where you want to be. And the important thing is just taking that first step. First is identifying exactly what’s wrong and that’s the most important thing until we know what’s wrong and what direction we want to go in.
Then we can truly figure out a game plan for you. So the first step for you is just to contact my office, DM me on Facebook, or Instagram at the ideal health and wellness center. Or give me a call, contact me at 6 1 5 5 6 7 6 6 8 3. Tell me what’s going on. And I’ll tell you what I think. And we’ll get you in for an appointment and figure out what’s going on.
That’s the most important step is just finding out what’s going on and then we can figure out how to fix it. Remember, the coach’s door is always open. This is coach Frank Sporting Good Posture. How about you? The Sporting Good Posture podcast is a broadcast wellness production powered by an ideal health wellness center, all content copyright 2021, all rights reserved executive producer,
bring Sardella coach Frank Pierce courtesy of ideal health wellness center in Franklin. For more information, visit Sporting GoodPosture.com and follow the coach on Instagram at Sporting Good Posture. Wait a minute. If you were on the shark tank, you got Mr. Wonderful. You’d be Mr. Fabulous. I’m writing this down. This is good stuff. Okay, man. All right,
go for it. Let’s see what you got.