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Interview With Figure Athlete Johanna Stavrakaki
Interview With Greek-Canadian Figure Athlete
& Owner Of Sthenos Clothing Johanna Stavrakaki

By Kostas Marangopoulos, M.Sc., CPT.
May 15th, 2013


Johanna Stavrakaki Interview

Johanna Stavrakaki
has been competing for just four years and in that time she has managed to impress with her natural athletic ability and win her category in one of the biggest Canadian competitions. She is a talented artist and owner of Sthenos, one of the hottest fitness clothing lines in Canada and the United States, with clothing & artwork exhibitions around the world, including the Arnold Sports Festival.

Born to Greek parents, Johanna stays true to her heritage and is inspired by Greek history, which influences her amazing artwork, often depicting powerful figures and words of strength. She will be competing at the 2013
OPA Provincial Championships on June 1st, where she will be taking the next step towards her dream of professional status and a chance to compete at the Arnold Classic.

All of us at Bodybuilders.gr wish her best of luck with her goals. Enjoy the interview!



KM: Hi Johanna, I want to welcome you to our interview, its really great to talk to you. I want you to tell us a few things about yourself, your background, who you are and then well get to how you started in sports and figure competitions.

Johanna: My name is Johanna Stavrakaki, I was born in Ottawa, Ontario, Canada but my family is from Greece. I started off with a Bachelors in Fine Arts Degree in New York where I studied and I played soccer for 15 years, I was a soccer goalie, thats where I got my sports root I guess I would have to say.

Ive traveled all over the world, I lived in Spain, Greece and Italy for quite a while doing painting but soccer really was my main sport at that time. I didnt really know about weight training, it was more of condition training. I really had never set foot in a gym lifting weights.

So I started off like a skinny kind of soccer girl but I found my passion and then I had a friend who went to these competitions and I decided one day to go check it out. I always liked to challenge myself and I thought to myself Hey, you know, why dont I try it and see how it goes. And I did my first show and I just fell in love with it.

Thats how my love for sports started; I always looked at the gyms magazines like Muscle& Fitness, but the reality of it all didnt really set in until I actually tried my first show and realized what these women actually go through to get there.

KM: And your first show was in 2010?

Johanna: Yes, my first show was in 2010.

KM: And that was in the Bikini division, correct?

Johanna: Yes, it was in Bikini and fitness.

KM: It was Bikini and fitness as well?

Johanna: Well, the organization that I was in is a little bit different, we dont do the routines, its more like you wear a costume and strut your stuff on stage and things like that. The other organization is similar for Fitness like in the United States where you do the routine and everything. I was doing Bikini and that was my main thing for a while.

KM: You said that you saw one of your friends compete and that inspired you to become a competitor yourself. Was that when you said to yourself that you wanted to challenge yourself and try it out?

Johanna: Yes, and also I was living in Spain for a while and I returned home and I did the soccer thing, I did the art thing, that was what I was doing in Spain mostly. But I really wanted to learn more about how the body works, how to change the body, about nutrition and dieting, so I became a personal trainer. That also led me to the shows more and made me want to learn more about how to transform and that led me to do my first show also.

KM: So, for the 15 years that you played soccer, did you play in a team?

Johanna: I played in a team, it was a very competitive league, and I played in series B in Italy. So I played there for about 2 years and then I came home.

KM: So, you started your art in Italy. Was it always your aspiration to become an artist?

Johanna: Ive been an artist since I was walking. Ive always had crayons or colors in my hands, on my face, Ive always been an artist, its always been in my blood really. My mom is an artist, I also like cooking, I bake, and art in general is a huge part of who I am.

KM: I have to say that your art is really amazing. I was looking at your website and the clothing lines and they are really great.

Johanna: Thank you!

KM: When, were you first introduced to weight training? When you finished soccer? When you decided to compete, or before that?

Johanna: Actually my sophomore year in university, thats when I really wanted to start changing. In my freshman year I wasnt in the best shape, I didnt really like how I was looking and I really wanted to be thin. I was 47 pounds overweight or maybe even more. I really wanted to just drop the weight and look better, feel better, eat healthier and just change my life, and thats what I decided to do. So I kind of went on and did the weight training on my own. I mean, I had some friends tell me what to do but I really didnt know exactly what I was doing.

It wasnt until I actually started becoming a personal trainer and getting ready for shows that I started learning all the different muscle groups, how to make things pop, how to do all these different things and how to make muscles grow. Thats where it all started.

Johanna Stavrakaki 2012 GNC OPA Ottawa Championships
At The 2012 GNC OPA Ottawa Championships.

KM:
In 2010 you competed for the first time and since then youve done 7 shows?


Johanna: 7 shows, yeah.

KM: What has the competitive experience been like?

Johanna: Well, I love the experience. I love being on stage, I love that feeling of accomplishment, where you can show all your hard work off. I love the process, I love the training and also all the support from friends, family and the community. In the bodybuilding world, everyone is so close to each other and very supportive of one another, because everyone is going through the same thing with the training and the diet. But its something I just really love and its not easy, for sure. Definitely not. I mean, its something Im passionate about and I want to succeed in and everything I do. I push myself until I succeed in my goal.

KM: Speaking of goals, whats your most immediate competitive goal?

Johanna: My competitive goal would be that I would like to eventually get my IFBB pro card as a figure athlete and to be able to compete next year in the Arnold Classic. Thats my goal. So now Im doing the OPA Provincial Championships which is combined with the IFBB Toronto Pro Super Show. I have to place in the top 5 and then I would go on to the Nationals which is in August.

And from there, there are different avenues you can follow. I either have to place top 5 and get my card or place top 5 and Im allowed to do the Arnold. Or the other thing is, I was going to do after the Nationals is do the North Americans in the US where I can also get my pro card as well. So I have two chances.

KM: So, the OPA is like the NPC of the United States.

Johanna: Yes, the OPA is connected with the IFBB, like the NPC is connected to the IFBB.

KM: Getting a pro card is a big goal. I wish you all the best with it.

Johanna: Thank you.

KM: Which athletes do you look up to as role models?

Johanna: I would say Erin Stern is one of my biggest role models. I just think that she has the physique Ive always dreamed of, beautiful lines, still so muscular but still feminine. Her presence on stage is so elegant, which is something, I really look up to. Also, she is not in fitness, but my mother has been a big mentor for me as well. Ive really looked up to her all my life and she really kept me going. So other than athletes, my mom really.

KM: I can tell, your mom really inspires you.

Johanna: Yes, she does. She does inspire me. She is really supportive; my entire family is generally supportive.

KM: And they motivate you as well.

Johanna: Yes. They motivate me.

KM: Because sometimes, you know, people say to their friends and family "I want to compete, Im going to go through 12 or 16 weeks of really hard dieting", and they say why do you want to do that to yourself, eat some pastitsio or something.

Johanna: Exactly! (laugh)

KM: Some people just don't want to be very supportive, or they may not really understand the reasons why we go through the training and dieting, in order to get where we aspire to be.

Johanna: Thats true. And support is extremely important especially in this sport.

KM: There are so many highs and lows that you need people you can rely on for emotional support.

Johanna: For sure, exactly.

KM: Do you have a trainer or somebody that helps you with your training and contest preparation?

Johanna: I do have a trainer yes. Shes really helped me work on my weaknesses. Her name is Elissa Molino. She is a national competitor, figure competitor as well, and she also owns a tanning studio and she was there at the Arnolds last year, doing tanning backstage. She has a couple of females that she works with and she is a fantastic coach. She is so caring and really pays attention. She is great and she is very honest. Sometimes brutally honest, but brutal honesty is very important, especially in what we do.

KM: I agree, because if you have somebody that's going to sugar coat it, that's not going to play in your advantage in the end. It's better to know the truth in order to improve.

Johanna:
Its true!

Sthenos Clothing
Owner, Designer & Artist Of Sthenos Clothing

KM: Lets get into business now. Sthenos - a powerful Greek word. Tell me the whole story behind it.

Johanna: Sthenos started about a year and half ago. I wanted to find a way to combine my art and my fitness together. I wanted to kind of tell the story of all my challenges that I went through in my life, not just in the fitness world but through school as well.

I create things that are strong and beautiful that convey very positive messages as well. You can achieve your goals, you can do this, you are strong, powerful, that's the kind of the message Im trying to convey. I didnt see anything in the fitness industry, in the fitness clothing in general that was like Sthenos.

There are some other things but there was nothing that had actually personal hand painted visual art clothing, and I thought I would give this a shot and see how people respond. While I was doing my competitions, on the side I was also doing commission pieces for customers and clients as well. I wanted to find a way to combine the two. Thats how it all kind of started.

KM: So, it all started from your passion and your interest in art and your idea to combine fitness apparel with your personal hand painted art, right?

Johanna: Yes.

KM: They are all your personal designs?

Johanna: Yes, everything is my own artwork. I paint everything on canvas, or charcoal or paper, then I photograph the finished piece and then I would get the graphic designer to make it into a vectorized image so that it could be used to be printed on the clothes or bled in the clothing as well. Its a complicated process but it comes out really nice in the end.

KM: I dont know much about how clothes are made, so please tell me a bit more about the process.

Johanna: They are hand cut in stone, and everything is of my own design. Whenthey produce it they bleed the image into the clothing, so its not a rough print its actually like a stamped print.

At the beginning, I was doing everything, I was going and buying blank t-shirts and blank tanks and I was doing the screen printing. But that was not really what I wanted. I wanted to make fashion pieces. So now, coming this fall and this winter we have 26 new pieces coming out, they are fitness stuff but they are really fashionable, stuff you can wear, for men and women, inside and outside of the gym. But everything is of my own design; its kind of what I wanted to do.

KM: You have some great pieces there, really nice and really unique. You dont see things like these often. I mean there are creative things out there but not like these. Cause Sthenos too, it's such a powerful and inspiring word. I hope that people who see the clothing line understand what it actually means.


Johanna: People really like the word Sthenos, its sounds cool, and they go like Oh, thats what it means, thats even cooler. It took a while to figure it out but I think it worked. It was kind of a combination of my family and my head put together trying to figure out the name.

KM: What motivated you to choose this particular name?

Johanna: Its what it stands for, the strength and determination, cause Sthenos it really encompasses what I stand for and what Ive gone through. Its a very powerful word for me. Ive never quit on anything, Ive always reached my goals, I always shoot for the stars, Im very persistent, I dont quit, Im strong and thats who I am as a person.


The Talented Designs Of The Sthenos Clothing Line.

KM: Does your creativity and designs come from Greece as well? Do your designs reflect your Greek heritage at all?

Johanna: I would say maybe a little bit. I guess some of them are mostly intuitive pieces that I just create from my head on the canvas, specifically the ones in the Artistic Series, they are powerful men and women. I was looking more on the bodybuilders and I guess I was thinking almost Greek warriors. I have a series coming up with a new color in the line that has a lot of fighters and warriors. Its the new thing, its in the makings, its going to be ready for fall and winter for the clothing line.

My warrior series, my fighter series, I think of the Greek warriors as I create this line. Also, my background, I also did art history and I very much loved the Ancient Greek art. I mean, that was something that always really inspired me, the beautiful sculptures, how they sculpted the bodies. The big beautiful pieces where part of my inspiration as well.

KM: What kind of Greek figures inspire you, do you want to give me an example of a design?

Johanna: Something like a Greek God. I think of Poseidon with his muscles and his strong look, I was looking at pictures of body builders but I was looking at pictures of Greek Gods as well. Kind of combining the two. I had different ways of inspiration. I would make inspiration boards, and I would get on there a bunch of pictures that inspired me and from that board I would create my composition. Thats what I did.

KM: I'd like to go back to your competitive career for a moment and ask you - How difficult was the transition from bikini to figure?

Johanna: It was actually quite difficult. I had to gain a lot of weight in order to build what I needed to build for my physique. I literally bulked for a year really, and it was horrible, I hated it because no girl wants to wear sweat pants all the time and not fit in her clothes, but man, it paid off. I mean I didnt have shoulders, I had tiny legs, I was very skinny, so I basically had to build my body from scratch, really. I know that Bikini has muscle but I mean, not the same ways Figure does. Because Figure is all about lines and proper proportions, right? They are proportional and in order to do that you have to build certain muscles and its complicated in some sense.

KM: Wide upper body, tiny waist.

Johanna: Exactly, and it was hard for me because I never had that body, that tiny waist. I was a soccer player, I was an athlete, I had an athletes frame. I had the bikini attitude on stage but I had a figure shape. So I switched. I mean, I loved Bikini and it was a lot of fun, I had fun with Bikini. But Figure is so much more, to me, is more elegant and fun. I think "elegant" suits me more as a person than Bikini. More sophisticated and elegant, more rewarding for me.

KM: I understand. Are there a lot of differences between Bikini and Figure training and dieting?


Johanna: I think that Bikini train as hard as Figure girls do. Only we would have to work different, maybe we have to build a bit more and work on different areas. Ive noticed that I have to do a lot more cardio as a Figure athlete than when I was as in Bikini, because I need to be a lot leaner.

Bikini is not a lot softer but it is a little softer look. So you have to do more cardio. I think the dieting is a little harder in Figure too. But its not too much different. It was just really creating and changing my whole body. That was the hard part. There was a lot to do but it worked great.


Photoshoot With The Amazing Paul Buceta.

KM: And, what would you say to all girls that are just starting out, they look up to athletes like you and have aspirations of competing one day? What would your advice be to them?

Johanna: I would say, do it! Its an amazing goal, its fun, it will challenge you, and it will make you learn things about your body and yourself that you never knew. You learn so much from doing a show. I would say there are a lot of women that do one show, to have that goal, to look like that on stage.

Honestly the way we look on stage, we dont look like that 24/7, you can stay really lean and look amazing and fit but to look that way it wouldnt be real, in a sense.

I would say go for it, but understand its not easy but at the same time its worth every minute of your effort, the work and the struggle. Its worth it. If you want to compete at a higher level just understand that its going to take everything you have. You will have to make sacrifices for many things.

In some ways, it really does takes over your life if you want to go to a higher level. But if you are going to do your first show or just go to the gym, I say go for it, youll feel incredible, youll feel awesome about yourself, its an awesome goal. I can say personally, its changed my life. Im so happy with what I have created but it took me time. This doesnt happen fast. Ive been working out on this now for a total of 6 years. With the competitions your muscle also matures. The older you get and the more you compete, it progresses and it gets better.

KM: You said the word sacrifice. What kind have you made personally?

Johanna: Sacrifices. I have, in the past, sacrificed relationships sometimes. Ive become, kind of become like a hermit during competition training. You become less social with people. You are focused on one thing. But also, you have to learn how to balance everything. At first its difficult, but in the end you learn. I mean, right now Im balancing Sthenos and Im balancing four weeks to my show, and I still see my friends, I still try to be as social as possible, although sometimes I just want to go to bed. But its all about learning how to balance your life.

KM: You are 4 weeks out now as you said. Usually how long does your contest preparation last?

Johanna: I will start my contest prep about 13 weeks out. I stay pretty lean in my off season. The first time I built to become Figure, I was not lean. But now since Ive built the frame, I am able to maintain that leanness in the off season, as well. I dont have to build muscle immensely any more. The frame work is already there. So 13 to 12 weeks Ill start my prep for the show.

KM: What is your training philosophy? So you have specific workout principles that you follow?

Johanna: I love lifting heavy, and I like doing the simple exercises, simple presses, squats, front squats, the old school kind of training. But variation also is really important in your workout. So, I mean, Ill do a bit of plyometrics, conditioning training, Ill do jump squats with heavy weights, Ill do burpees, pushups to a pull up, just to get the body up and going. I think the more you challenge your body the more change youll see. Your body gets used to making the same move over and over again so to get the growth you want, you have to mix it up.

KM: Do you diet for the whole 13 weeks?

Johanna: Yes, Ill diet for the whole 13 weeks but I do get cheat meals. I had my cheat meal last week.

KM: Is your nutrition progressive i.e. getting low carb as you get closer to the show?


Johanna: I find that low carb right now works for me the best. When I was closer to the 13 week mark, I was eating more oats, rice and things like that, sweet potatoes. But as I get closer, I cut them out and I eat more vegetables, proteins and fats.

Id have a little almond butter, lots of chickens, fish and I still eat red meat. Bison is a big thing that Ive been eating as well. When I have to carb up I puff up nicely for the show. My diet is pretty good and my calories are not that restricted. I still need them to be able to train. I think thats a mistake a lot of people make or coaches make that they take away so much food away from the athletes that they are so depleted that they cant function.

They cant train, and you need that energy to at least train. Then when you go on stage and you dont pump up at all. This has happened to me. One of my first figure shows I was on a diet with no carbs for way to long and I didnt get pumped up. I was completely flat on the stage and I looked like a skeleton. It was horrible. So after that show, I was OK, I have to do something. I made the change and then I won my first show in the "Figure Tall" category with the OPA in November. All my hard work paid off.

KM: How many athletes do usually compete at the OPA shows?

Johanna: There are quite a few actually. I think the Ottawa show had 200+ competitors. It can get quite large. The provincials coming up in June will have a lot of competitors. Bikini is a very popular category. There are a lot of Bikini girls, I know that. In my category, Im Figure Tall, there were about 7 girls in November. Figure Tall is not as big category, as is medium or short.

Johanna Stavrakaki winning at the 2012 OPA Ottawa Championships.
Johanna Winning The Figure Tall Category Of The 2012 OPA Ottawa Championships.

KM: So, how tall are you?

Johanna: 5 10. So on stage Im about 6 feet tall, I look massive.

KM: That's great for figure.

Johanna: It is great but it is a lot harder, especially for legs, the taller you are the harder to build your legs. So for tall girls I think getting proportions right takes a little more time than someone that is a lot shorter.

KM: What does it take to, you know, for you specifically to achieve that glamorous look on stage? Cause you know, figure is very glamorous and majestic and pretty and all of those things. What does it take, and do you think its something that you are born with or can create it through training?

Johanna: I think you can create it. I think I had it, although a little bit. I was born with that elegance. But for sure, when I first started walking on heels, I walked like a farmer. I walked like a farmer and I practiced non-stop. That is the key. You have to practice every day and not stop.

You have to go on stage like its your everyday routine. It has to be natural, it has to look good, it has to look beautiful, and it has to be spot on. And you have to be so confident. To tell you the truth I used to be really shy, and in general doing these shows made me more confident in myself as well and less shy than I was. On stage people say that I look extremely confident, that I glow. So, to practice, practice, practice, thats what I would tell anybody that would try to compete. Put on your heels, walk around your kitchen, do your poses while you are cooking, do whatever.

KM: It has to become second nature.

Johanna: It has to be natural. But on top of that, we have to go through tanning, we have to buy expensive beautiful suits, it doesnt have to be expensive, but the nicer it looks, the more impression on the judges. Its nice to get dolled up. Its a lot about your muscle, your shape, proportion, the lines, but it is also about the beauty.

You have to have the right nails, the right face, look, the right hair. I mean, they do judge these things. Ive seen shows where the girl looked amazing, posing was amazing, but her look was not just right. So, they do judge on beauty

KM: And you have to pick a good color for your suit that makes you stand out.

Johanna: Yes. Super light colors dont do well on stage. I find the darker colors, greens, red, dark purples, look nicer under the lights. Nothing tan colored, that just looks like you are naked. Nothing like gold, tan or white suit would be a bad choice because you would get your tanner on it. I would go for darker colors.

KM: What is your favorite color for a suit?

Johanna: I like green. I have a green suit now. Ive been using Tamie Marie in the States, she is the one Ive been buying my suits from. I love her suits. You put them on right from the bag and they fit like a glove. They have the glamorous feel you want.

KM: Let me ask you a little bit about supplements. Do you have a favorite supplement, do you have a company that you like more? What supplements do you use in general?

Johanna: I use a mix of supplements. I am a Magnum Nutraceuticals sponsored athlete and they are my favorite supplements. I really like their protein powder and their isolates! I take a fat burner, green tea extract, CLA, a good multivitamin and vitamin C. I also take calcium, magnesium, just the basic things really. I will take a pre-workout as well but I just cut my pre-workouts two weeks ago out actually. Because there is some sugar in there, and I dont want that. So Ill usually have a coffee before I work out and before cardio.

Johanna Stavrakaki Sthenos Clothing

KM: Do you like/drink Greek coffee?

Johanna: Yes, I do drink Greek coffee but not before the work out. I usually drink a Starbucks espresso, something quick. The Greek coffee has the grind in it and I dont think it tastes good in a shot. But I do like Greek coffee. Closer to the show, I reduce my supplements and actually even take out my protein powders out. So my post workout meal is something like chicken and carbs.

KM: What are your favorite cheat meals you usually do?

Johanna: I love sushi, but I love spinach pie as well. My dad loves to make spinach pie and then buy it as well. Ill be coming over to their house for dinner and Ill have my little oatmeal container and theyll be eating spinach pie beside me and Ill be like oh no, I want it so bad. But thats the first think I eat when I go to Greece. Everytime I go to Greece.

KM: How is it being in a Greek family and being raised with all the traditional things? How do you cope with everything, especially around the big Greek holidays like Easter?

Johanna: Im pretty disciplined. When I diet, I have a goal set and I stick to it. I mean, in the past, when I first started it was a little difficult but now its not hard for me at all to resist. My mom comes home with all kinds of Greek cookies and breads, everything looks delicious but I cant touch it. Ive learned to be very disciplined in my diet. Its not that bad.

KM: I can say from experience, dieting around Greek parents is extra hard..! Speaking of family, who would you like to thank through this interview?

Johanna: My fans, my family, all my loved ones, my boyfriend who is supportive. I would say my coach, shes been huge support in everything Ive gone through. This prep has been quite difficult for me, its a whole different level of competition coming up. Its like you make it or you have to wait another year to do it again.

Its a big deal and shes been my friend, my family, all the other athletes, all the girls , I have so much support from some of the IFBB girls. Gloria Faulls IFBB pro, she is so supportive to me, she is like a big sister really. Everyone who is supportive.

KM: Excellent. Johanna, thank you very much for your time. I want to wish you all the best in your upcoming competition and to see you soon on the pro circuit.

Johanna: Thank you, it was a pleasure.

To learn more about Johanna and Sthenos Clothing, please visit: http://www.Sthenos.com
and https://www.Facebook.com/SthenosClothing.


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