Quick Bio:
Age: 38
Height: 5’4.5″ - 164 cm
Contest Weight: 116 lbs - 53 kg
Off-Season Weight: 138-140 lbs - 62-63 kg
Location: Basel, Switzerland
What was your lifestyle like prior to your transformation?
I’ve worked since I was 16 years old in the fitness industry and since then I have taught many fitness and group fitness lessons, personal trainings, nutrition coaching etc. in a self-employed way. I ate mostly healthy and had an athletic physique. I never had problems with my physique. My weight and body fat were always good. Until one day I couldn’t train for some reasons and then unfortunately I gained 10 kilograms.
Were there any obstacles or setbacks that made your transformation particularly difficult?
There were some difficulties in changing my mindset in the first weeks, until I got my first weight loss success… Believing in myself, having patience, working for a goal, staying motivated, training hard and eating clean, I wasn’t used to it any more, so the first weeks were a little hard, but I kept going and going and that made me successful.
What is your life like now that you’ve made a transformation?
I feel blessed, that I am healthy and happy that I made this transformation. I still make every year another new transformation for gaining more muscle, it’s actually a never-ending-story, cause building muscle doesn’t happen over night. It needs time. Years. Patience and believing in myself. That I gained 10 kilos was just an opportunity to show to my clients, that I went as well through a horrible time and I am also just a normal human, who can gain fat and can focus on achieving a goal by keeping discipline and eating clean.
Hard work always pays off and after 5 years now, since I’ve lost my weight, which I gained, I feel blessed, that it happened and can be a role model for many others. Not to give up, focussing and keep going achieving fitness goals.
How do you stay so motivated? What drives you?
I stay motivated by setting myself a yearly goal like a Miss Fitness competition at a natural bodybuilding federation. I keep working out hard to gain new muscle. I am my own motivation, my goal is to improve each year.
What is your training routine like?
- Monday: Legs/Abs/Fencing
- Tuesday: Shoulders/Triceps/Chest/Cardio
- Wednesday: Back/Biceps/Abs
- Thursday: Legs/Abs/Cardio
- Friday: Shoulders/Triceps/Chest
- Saturday: Back/Biceps/Abs/Cardio
- Sunday: Rest day
If you had to choose only 3 exercises, what would they be and why?
- Push ups: You train the whole upper body
- Squats: You train the whole lower body
- Ab crunches: To get a nice six-pack
What is your favourite form of cardio?
Functional training.
What is your diet like?
Meal 1:
- 5 Egg whites (1 yolk)
- 3 Rice cakes
- Peanut butter
Meal 2:
- Post workout protein smoothie
Meal 3:
- 5 oz White fish
- Veggies
- Sweet potatoes
Meal 4:
- 5 oz Chicken
- 1 Salad
- 1 Avocado
Meal 5:
- 5 oz Turkey or beef
- Veggies
- Brown rice or quinoa
Meal 6:
- 1 Greek yogurt 0% fat
- Berries
- 1 Handful of raw almonds
What supplements do you use?
- Green Superfood
- Magnesium
- Calcium
- Zinc
- Multivitamins
- BCAA
- L-Glutamine
- Whey Protein
What are the highlights of your fitness career?
My self-employed business with my www.janafitness.ch. No other job, just being self-employed Personal Trainer and Online Coach, to help others to reach their fitness goals.
- My 1st place at Fitness Universe Federation in Paris 2012, Miss Bikini Classic
- My 3rd place at Natural Bodybuilding Worlds Championships, Miss Bikini Classic 2013
- Being a role model for so many women, with my transformation
- Having sponsors/support from big brands like Under Armour Switzerland and BMW Switzerland
Website: JanaFitness.ch
Facebook: Jana Fitness
Bodyspace: janakova
Instagram: jana_kovacovic
- Push ups: You train the whole upper body
- Squats: You train the whole lower body
- Ab crunches: To get a nice six-pack
What is your favourite form of cardio?
Functional training.
What is your diet like?
Meal 1:
- 5 Egg whites (1 yolk)
- 3 Rice cakes
- Peanut butter
Meal 2:
- Post workout protein smoothie
Meal 3:
- 5 oz White fish
- Veggies
- Sweet potatoes
Meal 4:
- 5 oz Chicken
- 1 Salad
- 1 Avocado
Meal 5:
- 5 oz Turkey or beef
- Veggies
- Brown rice or quinoa
Meal 6:
- 1 Greek yogurt 0% fat
- Berries
- 1 Handful of raw almonds
What supplements do you use?
- Green Superfood
- Magnesium
- Calcium
- Zinc
- Multivitamins
- BCAA
- L-Glutamine
- Whey Protein
What are the highlights of your fitness career?
My self-employed business with my www.janafitness.ch. No other job, just being self-employed Personal Trainer and Online Coach, to help others to reach their fitness goals.
- My 1st place at Fitness Universe Federation in Paris 2012, Miss Bikini Classic
- My 3rd place at Natural Bodybuilding Worlds Championships, Miss Bikini Classic 2013
- Being a role model for so many women, with my transformation
- Having sponsors/support from big brands like Under Armour Switzerland and BMW Switzerland
Website: JanaFitness.ch
Facebook: Jana Fitness
Bodyspace: janakova
Instagram: jana_kovacovic
My self-employed business with my www.janafitness.ch. No other job, just being self-employed Personal Trainer and Online Coach, to help others to reach their fitness goals.
- My 1st place at Fitness Universe Federation in Paris 2012, Miss Bikini Classic
- My 3rd place at Natural Bodybuilding Worlds Championships, Miss Bikini Classic 2013
- Being a role model for so many women, with my transformation
- Having sponsors/support from big brands like Under Armour Switzerland and BMW Switzerland
Website: JanaFitness.ch
Facebook: Jana Fitness
Bodyspace: janakova
Instagram: jana_kovacovic
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