Female Transformation

Jana Kratka Regained Her Physical and Mental Fortitude and Competed

“Find your real and measurable goals, but never give up the dreams. My dreams were never small” -Jana


Name: Jana Kratka
Start age: 28
Current age: 35
Start weight: 45 kg
End of transformation weight: 60 kg
Height: 172 cm
Total weight lost or weight gain: 15 kg weight gain


Why did you decided to transform?

I was not always the fitness enthusiast. I was a successful university teacher, researcher and journalist who thought more of her work and career than about her own health (While my theoretical specialization was a health education, what a paradox!). Finally, I collapsed during the scientific conference in Singapore, which I attended in 2009, when I was 28 years old.

This moment was for me a second chance. I started a new lifestyle: My everyday since March 2009 is full of various sport activities. I found the way how to be strong, healthy and full of energy which you need for any other work (and this time it is not just a theory). I’m really proud about my body transformation. Since this moment, I want to help other people to achieve their own goals and to help change their life as well.



What keeps you motivated?

I have several motivational strategies that work for me:

a) Competitions: I need the exact date for my presentation in the best possible shape. Moreover, it’s great opportunity for my own comparison with other people who love the same sport.
b) Take the pictures. It’s not stupid practice. You need to watch your progress and if you are (from time to time) too close to forget the reason, why you have began, the best idea is to look at your pictures before the transformation.
c) Friends that are athletes: Find new friends from the sport community. It’s very important to have someone with who you can share all the feelings concerning the training process. You need someone for discussion about your progress and disappointments as well.
d) Goals and dreams: Find your real and measurable goals, but never give up the dreams. My dreams were never small!


How often do you workout?

I workout 6 times per week in the gym and I run 3-5 times a week. Training became very important and very natural part of my everyday life.



Can you tell us a little bit about the competition you took part in?

Of course, I’m not the kind of talented athlete with great physical dispositions and I never will be the champion. But it makes it even more challenging and fun! I don’t like easy goals and victories. Everything I do, I do it at the full blast and I never give up. So, since the moment, the main sport goal of mine is to get a strong, shredded and muscular, sexy body. My biggest rival is me and if I win over me (it means , I get little better body shape than the last time), I’m the winner.

In the last 3 years I compete in WBPF (categories bikini fitness, sports model or model physique). I tried also two INBA competitions and I’m just thinking about competing in the WBFF shows in the future. Who knows…



Please share your workout routine:

I prefer to start my day with run (5-10 km) in the nature and in the evening to workout in the gym – just lifting weights. My workout routine varies from training to training. My strategy is in the variety. I try to never workout the same identical routine. In my split of training routine you can find the leg day 2 times per week and all other body parts at least 1 time.

What is your diet like?

meal1: Protein shake nad BCAA (before my morning run)
meal2: I believe in really large breakfast with a lot of protein and carbs. My breakfast can be sweet or salty and it looks like pancakes, eggs, omelettes, oatmeals, cereals, toasts, cakes etc. There are always 5 egg whites and 1-2 egg yolks, 1-2 seasonal fruits, 40-100g oat meal and/or 2-4 toasts and coffee.
meal3: Meat (beef/chicken/pork/fish…) with potatoes, rice or vegetables
meal4: Some kind of „sweet“ protein desert or just a protein shake
meal5: Meat (beef/chicken/pork/fish) with vegetables.
meal6: Meat (beef/chicken/pork/fish) with vegetables or other protein desert.


Are you taking any supplements?

Proteins, BCAAs, Vitamins and minerals.


Any advice or tips for aspiring transformers?

Never give up. Belive in your dreams and make your dreams come true.
The only bad workout is the one that didn’t happen


Social Profile

Facebook: https://www.facebook.com/jana.kratka.fitness/
Instagram: https://instagram.com/JKratka/

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