Can you please tell me a little bit about yourself and how your passion for fitness developed?
For as long as I can remember, I have always lived and breathed fitness. From cross country running, to little athletics, to playing netball for the state, to dancing myself to the opera house… my passion has always been fitness.
From the age of 15 I started weight training and instantly knew this was what I wanted to pursue.
Like most females, I have struggled with low self-esteem and problems with body image and always battled with my weight. Constantly comparing myself to others and striving for that perfect body. However, what saved me and gave me peace was training. I have worked with many women of all ages with different goals and expectations, helping them learn to love their beautiful bodies.
What are the fundamental exercises you prescribe to help your clients transform their physique?
Most of my clients come to me to build up there glutes… because let’s face it, there is nothing better then a nice perky bum! So for me, the best “bang for your buck” exercises I prescribe to my clients are my 3 favourite compound exercises: squats, deadlifts and glute bridges!
You can’t build up your glutes purely using resistance bands. Your muscles need to go under heavy load for you to gain lean muscle. Use resistance bands to activate the muscles prior to your compound lifting.
What rep range do you preference in order to gain muscle and lose weight?
This is exactly where I sit when I train myself: hypertrophy training! I always work within the rep range of 10-12 with around 3-4 sets for best results. This will help you build precious lean muscle which will aid in weight loss. More lean muscle mass equates to better, faster and consistent fat loss!
How important is diet in order to see results from training? What macro nutrient ratio do you see the best results from?
Diet and nutrition is EVERYTHING when you want to see results! People say it’s 80:20 I would say it’s 90:10. There is so much confusion around nutrition these days. Everyone having an opinion on what’s right and what’s wrong. Hence, it’s important to remember that one size doesn’t fit all! What works for one person might not work for the next! I do believe in a holistic approach to nutrition.. trying to eat a well balanced diet.
I personally stick to a ratio of P40/C35/F25 which helps give me enough energy to train hard and function optimally throughout the day. There are some things I like to stay clear of and exclude from my diet, that being dairy, gluten and sugar.
I avoid these as they don’t have a positive effect on the body. If you want the best results with your training, nutrition timing both pre and post workout is a must! Make sure you don’t only consume protein post workout, but carbs too. This will help replace the lost glycogen within the muscle in order to to help with muscle growth and repair.
You have experience as a bikini model. Can you please tell me a little bit about this experience? How hard is it to acquire and maintain that physique?
Yes, I decided set myself a new goal and compete in my very first bikini fitness model competition two years back at the ANB Internationals. Not only did I win my category but I took the overall winner for all fitness and bikini models! It was probably one of the most rewarding but challenging experiences I’ve ever endured. Not only physically, but mentally! To compete isn’t for the faint hearted.. it’s tough!
You need to be consistent and extremely disciplined. I got down to about 15% body fat which took me around 13 weeks to obtain. However post comp I ended up gaining back the body fat quickly as I wasn’t aware of the importance of reverse dieting after coming off a comp.
It’s crucial that you don’t just stuff your face full of all the foods your restricted yourself from eating on your comp prep. Instead, you should slowly introduce these foods over a longer period of time and not go on a junk food binge weeks after! It’s also important to remember for females it’s not healthy to stay under 18-19% BF all year round.
In order for our bodies and our hormones regulate optimally, we can’t expect to sit at competition weight all year round! As good as it is to reach your stage weight goal, you need to appreciate that you also need to come back to a healthy body size by eating a balanced, nutritious diet.
Lets end on a fun one, if you could choose to eat one cheat meal for the rest of your life, what would it be?
Ohhhh how can you give me only ONE cheat meal Alana!? Haha… it would have to be the wicked pizza!! I just love this Italian creation.. so cheesy, so decadent, so delicious. My mouth is watering now! Lol
Where can people go to follow you and to find out more about you?
You can find me on Instagram @genevievejanefit for my personal fitness and life journey. You can also Contact me on firstname.lastname@example.org.
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