Finding My Strong: The Story Behind My Fitness Journey
I used to roll my eyes when people said, “fitness changed my life.” Like, okay—sure, Felicia, lifting a dumbbell is life-changing. But here’s the truth: I was lost. I have scoliosis, a weak core after having my son, zero clue what a macro was, and a long history of trying workouts that never stuck. I didn’t want a six-pack. I just wanted to feel strong in my own body without pain.
If you’ve ever felt like the gym was for “other people,” or that your body had too many setbacks to even bother starting, I get it. That was me.
In this post, I’ll share how I started my fitness journey—from learning to breathe properly and actually engage my core, to figuring out mind-to-muscle connection, to moving safely with scoliosis. If you’ve ever felt “too beginner” to start, this is for you.
Step 1: Learning to Breathe Like It Matters
Here’s the deal: Breathing is the foundation of almost every safe, strong lift you’ll ever do.
Why It Matters
Breathing creates stability in your core.
Without it, lifting heavier weights safely is basically impossible.
Proper breath work helps prevent injury (especially important with scoliosis).
It also keeps your nervous system calm when workouts get tough.
Think of your breath as the seatbelt for your spine. Without buckling up, you’re one wrong move away from pain, discomfort or potential injury.
How I Did It
At first, I felt ridiculous practicing breathing. Who does that? But once I understood the difference between just “air in and out” and bracing, everything changed.
Here’s the step-by-step I used:
Inhale through the nose. Think about filling your belly and ribcage with air, not just your chest.
Brace the core. Imagine someone is about to punch you in the stomach. That light tension is what keeps your spine safe.
Exhale with control. Release through your mouth as you push or pull the weight. Don’t just dump the air out.
This felt awkward at first, but one day during a squat session, I realized I could lower with control and stand back up without my lower back screaming at me. That’s when I knew this wasn’t optional—it was foundational fitness at its core (literally).
Step 2: Discovering Mind-to-Muscle Connection
Let me confess something: when I first started strength training, I would follow the workouts mindlessly. I’d leave sweaty, sore, and frustrated because nothing looked or felt different.
Then I learned about mind-to-muscle connection—the practice of actually feeling the muscle you’re trying to work.
Simple Fixes for Beginners
Go lighter. I had to drop my weight down more than I wanted to admit. But lighter weights gave me control.
Slow reps down. Instead of racing through, I used breath to move the muscle and work on isometric holds (holding the working muscle in it’s contracted state).
Visualize the muscle. If I was curling a dumbbell, I pictured squeezing my bicep like a sponge.
Cut distractions. No scrolling Instagram mid-set. I tuned into my body, not my phone. Keep your focus during your workouts.
Once I locked into this, my workouts became so much more effective. Even with scoliosis, I could train my back evenly, actually engaging the muscles instead of just “going through the motions.”
This lesson taught me one of the most important truths of beginner exercise: intensity isn’t about how sweaty or sore you are—it’s about control and connection.
Step 3: Moving With Scoliosis (And Owning My Strength)
Now, here’s the part I used to hide: my scoliosis. For years, I believed it meant I’d always be “the weak one.” I’d avoid certain moves because I thought that’s just how it had to be.
But here’s what I learned: scoliosis didn’t disqualify me from lifting. It just required smarter, more focused choices.
Modifications That Helped Me
Neutral spine over “perfect” spine. My back may never look symmetrical in a squat, but that’s okay. Neutral for my body is enough.
Hip-dominant moves. Deadlifts, hip thrusts, and glute bridges became my best friends because they strengthened my posterior chain without overloading my spine.
Core stability over sit-ups. I swapped crunches for planks, bird dogs, and dead bugs, which actually made my core strong enough to support my back.
Unilateral work. Lunges, single-leg RDLs, and dumbbell step-ups helped me even out imbalances. it helped me learn what side is weaker and feel each side of my body — not just movement overall.
Instead of fighting against scoliosis, I started working with it. And ironically, because I had to slow down and focus on form, I probably got stronger in the long run than if I’d rushed into heavy weights without thinking.
Step 4: Building Strength Through Consistency
Here’s the part no one wants to hear: there’s no shortcut. I didn’t find “the perfect program” or live on celery juice. What finally worked was showing up consistently.
My Starting Point
3-4 workouts per week.
45-60 minutes each.
Focused on big movements: squats, deadlifts, presses, rows.
Kept cardio simple—walking and occasional treadmill incline sessions.
Nutrition Basics That Supported Me
Protein at every meal (chicken, eggs, turkey, steak).
Carbs for fuel (rice, potatoes, pasta).
Healthy fats (avocado, olive oil, nuts).
Hydration—aiming for 80–100 oz of water daily.
I wasn’t cutting out foods I loved or obsessing over calories. Instead, I learned to actually fuel my body. That’s when I noticed the real changes: more energy, better lifts, less bloating. I kept telling myself “this is just for a season” long enough until I no longer craved the bad foods I once was addicted to.
Step 5: The Grit Factor
Let’s be real. There were days I didn’t want to show up. Days my back hurt, my motivation tanked, or my self-doubt got loud.
But this is where a little David Goggins-style grit came in. I told myself: “Your excuses don’t build strength. Your reps do.”
And sometimes that meant being sure my nutrition was on-point if I didn’t make it to the gym. Other times, it meant modifying instead of skipping. Consistency didn’t mean perfection—it meant refusing to quit.
That’s how the foundation was built: one imperfect, stubborn workout at a time.
Personal Story
When I first started lifting, I thought I was broken because I couldn’t squat “deep enough.” Every time I looked in the mirror, I’d criticize how my scoliosis made me look uneven. But the moment I shifted my focus from how my body looked to what it could do, everything changed.
I remember the first time I deadlifted my bodyweight. My form wasn’t perfect, but I felt powerful. For the first time, my back wasn’t holding me back—it was part of my story. And that’s what I want for you: to find strength that feels yours, not borrowed from someone else’s plan or some Instagram fad workout.
Quick Action List
Take these steps this week to start building your foundation:
Practice breathing + bracing before every lift.
Slow down your reps and focus on mind-to-muscle connection.
Swap hundreds of crunches for core stability exercises.
Start with 2-3 workouts per week instead of burning out.
Fuel your body with protein and whole foods.
Ready to stop guessing and start building your foundation? Check out my Programs here or book a free consult with me to see how we can build your strength from the ground up.
My story of how I started my fitness journey, from breathing techniques to properly engage my core, learning mind to muscle connection, and how to move with scoliosis all to get stronger lifting weights isn’t about being perfect—it’s about starting where you are. If you’re ready to focus on foundational fitness and nutrition basics, you can absolutely find your strong too. And if I can do it with a curved spine and a messy past with exercise, so can you.
