E 238 Building Teen Confidence with Powerlifting

 How Strength Training Helps Teens Manage Anxiety and Build Confidence

Anxiety and stress are on the rise for teens, but what if there was a powerful, science-backed way to help? In this episode, I talk with Jensi Shaw, founder of Vessel Initiative, LLC, about how resistance training and movement can transform mental health.

Jensi shares her personal journey—from believing she wasn’t an athlete to discovering how strength training helped her heal from grief and build confidence. Now, she’s on a mission to help teens harness the power of movement to develop resilience, manage anxiety, and step into leadership.

🌟 In this episode, we cover:
✅ How strength training reduces anxiety and stress
✅ The connection between movement and emotional resilience
✅ Why teens don’t need to be athletes to benefit from exercise
✅ How parents can support their teens in building mental strength

🚀 FREE EVENT FOR TEENS! Jensi is hosting a virtual leadership workshop at the end of April to help teens develop confidence, vision, and leadership skills. Don’t miss this opportunity!

📌 Learn more & sign up here

🔔 Don’t forget to Review and SUBSCRIBE so you never miss an episode!

Website for Vessel Initiative
Follow Jensi on LinkedIn
Email Jensi:  jensi@vesselinitiative.com 

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Email me: ccoufal@cynthiacoufalcoaching.com
Text me: 785-380-2064
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Transcript

Hi everyone. Thank you for joining me for the Teen Anxiety Maze. On a scale from Couch potato to Olympic athlete, where do you rank yourself when it comes to physical activity? For me, if couch potato could keep me healthy, that's the one I would be at because I really. I don't wanna say I don't like exercise because I finally found exercise that I enjoy, but I used to punish myself a lot with exercise and so it made it like this thing I didn't wanna do.

So now I would say I'm probably a moderate exerciser and that's okay for me. Like I feel like I'm, I'm good with that. But my guest today is Jensi Shaw and she is the founder of Vessel Initiative, LLC. And it is a youth development organization dedicated to equipping young people with the knowledge, skills, and support they need to step into their purpose with confidence.[00:01:00] 

 Jensi  isn't just passionate about leadership. She's also a power lifter. She is a John Maxwell certified speaker, coach and trainer, and a certified personal trainer. As a former middle school teacher, she's seen firsthand how resistance training can positively impact teens mental health. And she believes that building strengthen the body also builds strength in the mind.

So today we're gonna be talking about the power of movement and why exercise isn't just for athletes and how it impacts mental health. And how teens can start building resilience through physical activity. So  Jensi  welcome to the podcast. 

Jensi Shaw: Thank you, Cynthia. It is such an honor to be here, and I am just so excited to chat with you today about resistance training and resilience and just all things exercise.

Cynthia: Well, I love that you're a powerlifter. Tell me [00:02:00] about how did you get into this, because it just sounds fascinating to me. 

Jensi Shaw: Yeah, so I growing up was not what you would consider an athlete. I played basketball in middle school. I played volleyball for a little bit, and I. I didn't come from a sports family.

My parents always exercised, but we didn't, we didn't play sports. And so I grew up with this, this narrative that I wasn't an athlete and I didn't really belong in this space. But when I went to college, I did a semester on the rowing team. I just, I joined crew. It was a sport that was based on teamwork and coordination and just pure power.

And I was like, that's, you know, doesn't involve some coordination with. Throwing and dribbling a basketball, I'm gonna give that a shot. And as part of our training for, for Crew, which I ended up just absolutely loving, and that really did shift my perspective to, oh, maybe I, maybe I can consider myself an athlete, but part of our training was getting in the weight room [00:03:00] and, and lifting, and I think that was when I had my first, you know, foray into weightlifting and, and resistance training.

And I had grown up. You know, exercising and stuff. But this was the first time I'd really been in a gym and then over, you know, the next, goodness, I don't even know, 3, 4, 5 years. It was just me kind of playing around in the gym and figuring out what I enjoyed and I found power lifting and decided to, I.

Jump all in with that. So I don't compete yet, but it is something that I'm very passionate about. I've seen a lot of, of healing in my own mind through, through past experiences because of power lifting and something that I'm very, very passionate about. 

Cynthia: I love that. Well, that's what I was gonna ask you next is how did you figure out the connection between power lifting and mental health and making mental health better?

'cause people don't always put those two things together. 

Jensi Shaw: Definitely, definitely. Yeah, so without going too into depth about, you know, my past, which I'm happy to talk about, but for the sake of time I [00:04:00] grew up in a, a really big family. I was the oldest of 10 kids and when I was 18, my dad was diagnosed with glioblastoma, which is the most aggressive form of brain cancer.

And he he lived for, I believe it was 37 months after he was initially diagnosed. And so for that three year period. We lived in a constant state of uncertainty, stress, you know, like I mentioned, as the oldest in a family of lots of kids, a lot was on my shoulders in terms of, you know, just trying to help support my parents and, mm-hmm.

Then, you know, with my dad's passing, obviously there was a lot of trauma and grief associated with that. And then after he, he passed, I, you know, did another year of school. I never took time off of college, so that was something else that, looking back probably wasn't the wisest thing, but I just wanted to get school done and I ended up being out of state.

I was working a very difficult job and again, there was just a lot of uncertainty in my life. So, [00:05:00] you know, about three. Oh goodness. I would say, yeah, I would say about two or three years after my dad passed was when I was, you know, really getting more involved in, in lifting and strength training, and I was in the gym one day and I was, I loaded a weight on the bar.

That was far more than anything I had lifted in that specific movement, and I had no business doing it, but I, I just wanted to see if I could do it. I was like, I'm just gonna put mm-hmm. On, let's just see if it's possible. And I ended up doing it and I reed it. I think it was 10 reps and I, I mean, my body was screaming at the end, which I was very familiar with that pain from, from rowing and from doing crew.

But you know, I set that weight down and I think it was the combination of, oh my goodness, I'm way stronger than I think I am. But then also that immediate relief of that pain being gone and I just, I had this flood of emotions and I just broke down, started weeping, and it wasn't just related to the lifting.

I had all of these memories of, you know, stuff with my [00:06:00] dad. The things I had been through those, you know, the past. 3, 4, 5 years, and it was this sense of grief and sadness, but mixed with this victorious feeling of, wow, God has taken everything away from me, it feels like. And yet he has built me up to be so much stronger than what I thought I was.

And I already had a little bit of interest in neuroscience just from some, some books that I had been reading. And so, you know, just being in that moment and then making some other connections with other times I've either been in the gym or in the boat and I've been pushing my body so hard and I just have this release of, I think this is connected to some trauma that I've been through or to some hardship that I've been through.

So that was when I was like, maybe there's actually something to this. And I started mm-hmm. Looking into it a little bit more. 

Cynthia: Oh, I love that. So tell us about Vessel Initiative then. So you're, it [00:07:00] sounds like you're taking these lessons that you've learned about, you know, moving your body and mental health and neuroscience, and you're gonna teach it to young people.

Is that. Is that what Vessel Initiative is? 

Jensi Shaw: Yeah. So it's, it's become a, a bit longer of a path than what, you know, like that if I could sum it all up like that and be like, and then I went and started this organization, that would be great. But that's not how it happened. Mm-hmm. After I had that moment in the gym and I started to realize, I think there's a connection here, I started reading this book called The Body Keeps the Score by Dr.

Dr. VanDerKolk. And it's about the I had written it down the Brain Mind, body and the Neuroscience of Trauma. So I was reading this book and I, at this you know, simultaneously as I'm. Power lifting and doing all these things. I was also a middle school math teacher, and I noticed as I was reading this book that so many of the things he was talking about, different behaviors of children, some different mental illnesses, I saw [00:08:00] those things in my classroom.

Mm-hmm. And I always attributed those to, oh, these students just don't respect me, or they don't wanna learn or. They're more interested in what's going on around the room. They're just distracted. And I started to see, actually, I think these might be manifestations of some of their trauma. Mm-hmm. I had such a heart for my students.

I absolutely loved them. I mean, I would tell people all the time, I said, when I started teaching, I, I've never known a love like this than what I have for my students. And so. Reading this book and realizing, oh, there's some connections here. And, and then I was at a math conference in, in October of 2023.

And you know, I'm in this conference, I'm listening to a lecture about teaching integer operations or something like that, and I, I'm sitting there listening to this lecture, but actually I was just on my phone reading a narrative journal article about exercise interventions in PTSD specifically, and. [00:09:00] I, you know, I'm at this conference about math and I just felt so disconnected.

I just didn't, you know, I was like, there's something about this. I don't think this is where I'm supposed to be in terms of, in the math classroom. And I went back to my hotel room that night and I started reading that, that article. And you know how there's, there's some times in your life there's these moments where it's been a big pivot.

You're like, I can look back on that. And remember, this was a big pivot in my life. That night was one of those nights for me. I was reading this, this narrative review article, and I, again, I'm just weeping. I'm like, oh my goodness. Mm-hmm. So many of the things I'm seeing in the classroom that I'm reading about in this book that I've experienced myself can be healed through.

Mm-hmm. Through exercise, or at least mm-hmm. You know, the symptoms can be relieved. And so that was when I was like, I, I think that this is more than just. A passion for me. I think that there's actually a beautiful correlation between the brain and the body, and it's something I wanna pursue. So then.

Goodness, not until June of the [00:10:00] following year, I ended up leaving my position as a teacher to pursue this. So I started Vessel Initiative and yeah, my mission is just to use exercise as a way to really equip students, giving them that confidence, that sense of mastery, and then also using leadership in that as well.

And I'm not a counselor as of this moment, so, you know, I can't call myself a counselor. I can't call this a therapeutic practice, but I know what it's done for me and mm-hmm. If, for me, I want to help other youth with that, with that same thing. Mm-hmm. And so that's, that's really my mission. 

Cynthia: Yeah. Well, I know you are going to do this now.

You have something coming up this month that. You want people to know about and get registered for, and I do too. So tell me, what is this event and what would people get if they signed up for it? 

Jensi Shaw: Yeah, no, it's something I'm really excited for. So this is a virtual event [00:11:00] in the month of April. It's at the end of April, and it's a totally free event.

So I want as many youth as you know, would find this valuable to register for it. But we're going to be discussing three kick-starting qualities of a leader. So I'm, you know, calling back to my experience as a, as an athlete on the, the crew team and the things that I learned. While being an athlete and the things that also correlate to becoming a strong leader.

So we're gonna talk about vision, we're gonna talk about relationship building and specifically how you know, the key of listening and how we can build relationships. And then we're gonna talk about commitment and. So it's, you know, I'm not taking 'em through a workout because it is virtual, but we're gonna be kind of calling on a lot of that that experience and just really give them some practical tools.

We're gonna be breaking into small groups and, you know, because it's virtual, this can be far reaching. So I'm really excited, you know, in [00:12:00] California to get to talk to some kids in Maryland and just get some ideas flowing and, and just learn that, hey, like. They're, we're capable of something, even though we're young, we can do that.

Mm-hmm. And so I'm really excited to inspire vision and just, you know, get, get some wheels turning and create mm-hmm. Some commitments and some actionable steps that can go out and, 'cause I mean, I believe in this generation and I believe that when they are given the tools that they need, when they have that confidence, they are absolutely gonna change the world.

Cynthia: Mm-hmm. I also believe that, and I this generation more than any others, and I feel like. Every teenager feels this way. 'cause I did too. But I think this generation in particular that's teenagers right now wants power with adults. They don't want us to have power over them telling them what to do or like, you know, saying, these are the ways you should, should be.

They want us to work with them to create that. [00:13:00] And this, I, I, I see so many people now trying to do the power with and I'm so excited 'cause I feel like I've always been doing power with, because like I said, I needed that a long time ago, even when that wasn't my generation that, that needed that. But I really think that this generation they know that they have some power and they want adults to help them create something with it because they don't know.

How to do that exactly. So it sounds like this could be something where they could really start learning those skills because these are skills that can be taught. I think sometimes some parents feel like leadership, you know, like you just see that kid become a leader and you're like, oh, those are the leaders.

'cause they have those skills or they're kind of born with a personality that looks like a leader. But you can create and teach leadership to everyone. 

Jensi Shaw: Absolutely. And that's something I also thought for the longest time is, [00:14:00] you know, I was told when I was younger, oh, you're a natural born leader. So I just, I thought that leadership was just a quality.

Mm-hmm. And you know, I'm, you know, I'm a certified John Maxwell leadership, you know, speaker, coach, trainer. And so what I've really learned from John Maxwell is that leadership is not just a quality, you know, it is a. A mix of so many different qualities that sure, someone may have a natural knack for leadership where they want to take the lead, you know, they're.

They're assertive, they have vision, but there are so, so, so many other qualities that, you know, that that may not come as na, I mean, definitely don't come naturally to me. Mm-hmm. I'm having to work on, and, and I love, I love that concept of power with, and that's actually something I haven't heard. Just that, you know, that term specifically.

And I really, I really love that because that was something I saw a lot in my own students is they don't wanna be talked at, they want to work through it with me. Mm-hmm. And, [00:15:00] you know, if they can see someone going before them, but then turning around and saying, Hey, come with me, and that's mm-hmm. What I'm really hoping is, you know, I'm not gonna sit there and tell them, this is what your vision should be.

This is what your, your goal should be at the end of this. I really want, again, that's why I say brainstorming, get the wheels turning like. What do you guys see? What are things that you want to change in your worlds, in your schools, in your friend groups? And allow them to really stir that up. Because again, I just, I say that all the time, but they're unstoppable.

They can be unstoppable. They are, if they have adults who are saying, rather than telling you, I'm gonna equip you so that you can go do it. 

Cynthia: Yes. Oh, I love that so much. That just. Gives me chills because it's exactly what I am trying to tell kids and I won't take credit for the power with, because I got it from Brene Brown.

Jensi Shaw: Oh, okay. Yeah, I'm very familiar with her. 

Cynthia: Good. And she's, yeah, she's great. And she's talked a lot. I mean, I don't know that she's talked about it as this generation. I read that in a different, I don't remember where I read that this generation wants power with, [00:16:00] but she talks a lot about the power over, versus the power with when she's talking about relationships or government or, you know, like there's all sorts of like, scenarios that she's put that into. But I've always loved that because I'm like, that is who I am as an adult. I want to go with my kids, my clients, my students. I want, I want to be, I wanna be just somebody that that can.

Help reinforce the things that they need to know to be this really great adult. And I feel like I've been doing it forever, but it's something that I really think about a lot and it's really important to me and will continue to be important. And I can tell it's important to you too. 

Jensi Shaw: Yeah. And I, I love that because that's the, the calling that I have felt put on my life is to love people and to be a safe place for them.

Yes. And that's not so simple, but that safe place, especially, you know, when we have places of safety, that's where we [00:17:00] feel like, oh, I have a little bit of agency here and I can try something and if I fail, it's okay because I'm in a safe place. I'm being supported. And I think that's so crucial, especially for youth today, you know?

Yes. And so that's what you're doing for, for, you know, your clients and for the people who are listening to this podcast, is you're just providing that place of safety for them where they're like, okay, I'm known, I'm accepted, I'm loved, and, and I can push myself out there a little bit and try something and mm-hmm.

Yeah. It's, it's so powerful and it has such, it, it sounds so simple to just be safe for someone, but it really does profound effect, 

Cynthia: and I needed that so much too. I feel like that's why it's another. Mission for me. I mean, my parents were nice, but they had no idea how to parent me, and I was a difficult person to parent.

So I mean, I don't fault them at all for any of that, but they, they didn't know anything about how to do this, and I feel like I've [00:18:00] worked really hard. To be a good parent, but then I also use that in, in with my students and now with my clients and now with my grandkids. And I just like keep, like, I really want this to be a way that we, we raise kids and we all need to be, you know, helping raise kids in whatever capacity.

That is, I have this saying that I have. On behind me. I don't, I don't think you can see it in my video, but I also have it in front of me. And the saying is, people heal the moment they are heard. And I feel like this is what I do, is I hear them and you know, I listen to what they, they are saying and then they start to heal.

And that's what I, I've always been trying to do. And I want, I want us to help heal. Everyone. I mean, I think every human has things that they need to heal no matter what age they are. But I, I really like focusing on young people. There's just [00:19:00] something about their energy that's so fun for me and I get so excited being around young people.

And I think I always will. I used to think if I got older, I wouldn't fit in anymore. Like I'll be 57 this year and. My husband used to tell me that, you know, when you're in your fifties or whatever, you're not gonna be relevant to kids anymore. But I think I still am and I, I really think, I mean, it sounds weird, I still don't know for sure if I believe it, but I think at 70 I could still be relevant to kids because as long as I keep that, that same feeling of wanting to hear them and meet them where they are and love them and be safe for them.

That there's, there's no expiration date on that. There's no age that, that doesn't work. So I can do this forever. 

Jensi Shaw: Absolutely. And kids, I mean, you know, they, I say kids, you know, youth, teenagers, they know if you're being authentic or not. Yeah. And so. You're authentically loving them, you're authentically [00:20:00] stepping into your calling of being there for them.

And so, you know, whether you're 57 or 87, they mm-hmm. Can sense that auth, that authenticity and they respond to that, you know? Yeah. If someone, they, they know they can sniff it out. 

Cynthia: Mm-hmm. They, they can, and they would tell me. You know, they would point out in the school like, well, these people are doing, you know, like, I know these kids, these, these adults like us or whatever.

So I remember a student said to me, once, you talk to me like I'm a real person. And I was like, well, what other way would there be to talk to you? But then later I was like, oh, they just mean like other people are talking down to them, or, or they're discounting. What they think or something. And I was just listening and I was like, oh, you know, this really does matter.

This really is a thing. Yeah. So I love that. Well, is there anything else you want my audience to know? Like how else can they, besides this event that I want everyone [00:21:00] to go to, how, what, how else can they get ahold of you or where are you at on social media so they can find you? Yeah, 

Jensi Shaw: You can definitely visit my website, vessel initiative.com.

I am, I'm posting a lot more of the research that I'm doing about the connection between exercise and the body. 'cause there's just some incredible, incredible connections and I, I mean, even right now I've got like seven tabs open of different ones I'm gonna be reading. So, you know, definitely putting things there.

My, you know, email newsletter. Can sign up for that. In terms of social media, right now I'm just doing LinkedIn, not a big social media LinkedIn, which is funny 'cause I work with youth. That's all right. That's where you could find me. And there's, there's a lot happening. There's a lot that I'm really, really excited about getting, getting started.

So. 

Cynthia: Well, I'm excited for you and I'm so glad that you were a guest. This is just stuff that people need to know about and I hope everyone goes to your event. 

Jensi Shaw: Thank you. Yes. I'm very, very excited for it though. I'm looking forward [00:22:00] to lots of high energy, lots of, you know, middle high school. Lots of fun.

Cynthia: Yes. Well, I will be watching LinkedIn or whatever to see what the results are of all that. 

Jensi Shaw: Yes, I'm excited.