Vancouver – Status Fitness Magazine has signed master trainer Jagoda Kocan to its professional fitness and editorial lineup. As a health coach, Jagoda offers her help to anyone who would like to take a chance and change his/her life. Jagoda will share her vast knowledge and expertise in all areas of physique change and contest prep in her own column for Status Fitness Magazine.
Jagoda Kocan shares her thoughts on joining the Status Fitness Magazine Team I’m extremely humbled by being a Status Fitness Columnist. I never expected that privilege and hearing that I got chosen for this position made me speechless. I’m extremely happy and honored. To be honest, I rarely express my opinion, but now I can share my thoughts on a larger scale, send love and give the power to act to those who need it. It amazes me that someone is interested in my way of thinking. I truly hope those series of articles will help many find their way to fitness and happiness. If one person reading my words will find their way my mission will be accomplished.
Status Editor-in-Chief Rodney Jang shares his thoughts on Jagoda Kocan We are excited to have Jagoda part of our Status editorial team. She oozes personality, a dedication to fitness, and a strong interest in helping others. We know “Yogi” will provide real and useful content and inspiration to all our readers and listeners. Welcome to the family Yogi!
About Jagoda Kocan Jagoda is a health coach and bikini PRO competitor. She works at the gym as a Fitness Manager. She is also a mommy, former lifeguard, and snowboarding enthusiast. Jagoda obsessed with sports and physical fitness. She enjoys pushing herself to the limits by achieving more and more every day. Jagoda believes everyone has the ability to change if you only believe in yourself.
About Status Fitness Magazine Status Fitness Magazine has been a reader favorite since it hit newsstands in 2006. Known for industry-changing covers, Status has featured the likes of George St. Pierre, Brock Lesner, Vernon Davis, Cass Martin, Ashley Kaltwasser among others. Geared to everyone from the general health and weight loss person to the extremely competitive physique or performance athlete, Status delivers researched, proven, and cutting-edge knowledge to everyone interested in fitness as a lifestyle.
Contact To learn more about this announcement, please contact: Julie McGraa, Media Relations CANADA: 3920 Francis Road Richmond BC. #120 USA: 1922 Raymond Ave, Los Angeles, California 90007 Office: (888) 304-3201 julie@statusfitness.com
I’m Polish. I was born and raised in a small but beautiful town Cieszyn, where I also met my future husband Andy. But later about that.
My mom is a physical therapist and corrective exercise specialist so my passion for fitness came from her. I was always active and took part in many competitions: swimming, running, triathlons – you name it, I was there. My dad was a teacher and passionate about travel. I took that interest from him, always wanted to travel and destiny brought me to America, but really it was my future husband Andy. Like I mentioned before, we were born in the same city. Only a month apart. Grew up together. And then split for 20 years. I almost married someone else. Long story short, Andy came back home and we fall in love instantly! Before I moved to the land of opportunity, I finished school with a master’s degree in business, working at the same time in the international office.
At present, I’m a mom of a two-year-old beautiful daughter and I work as a fitness manager, being in the fitness industry for 5 years. Also since that time, I compete in bikini competitions. I hold the title of Miss Bikini America Champion that I earned in 2020 in the International Fitness Universe competitions in Las Vegas. I also do online fitness coaching.
Age: 34.
City: Washington DC.
Occupation: Fitness Manager at Gold’s Gym.
Relationship status: Married.
Fitness Goals: My fitness goal is to win Olympia one day. Many years ago, I would never have thought I can do it, but anything is possible if you really want it and if you set your mindset on a right track.
Who is your trainer? I train myself. I find it interesting to learn how my body reacts to different diets or exercises. Besides, I truly believe I can train myself. Most and foremost I exercise for me, for my happiness and competition were always for fun. While competing, I never expected to place and to my surprise, I won six of them in a row and got many overalls, and earned 2 PRO cards (Fitness Universe and AAU).
Training Plan: Currently, I train (or at least I try) glutes/legs 3 times a week (Monday – heavy/ Wednesday – semi-heavy, more reps / Friday – single-leg exercises) and Upper body 2-3 times a week (Tuesday – shoulders / Thursday – back with chest). I also do cardio daily. I used to do a typical split routine, which I really like but now I’m trying something new.
Thoughts on HIIT, Powerlifting, TRX, Yoga, bodybuilding, others? I’m a bodybuilding girl. All my workouts are in the bodybuilding style. I honestly prefer it the most. Even though I grow up with cardio but I like building muscle. I also enjoy good challenges that’s why every Friday I do HIIT. I love to combine my HIIT workout with some power movements like the snatch or clean, some bodyweight exercises, TRX, and KB/DB. Variety is everything because it is more fun this way and it develops your entire body, improves strength as well as conditioning! As a trainer, I love to incorporate all gym equipment or lifting styles in my own or my client’s workouts. I think it is important to make training fun. At the end of the day, it is our playground, it should be fun.
Nutritional & Supplements: I try to eat all-natural foods. At the moment, I just do Vitamins and BCAA and sometimes pre-workout. I use to use protein powder daily but now my diet has enough protein that I decided I don’t have to use it anymore.
Special skills? I have the ability to connect with everyone and make them feel special. I’m always positive and encouraging. I’m determined, confident and I lead by example.
What do your parents mean to you? What did they teach you? I think family is everything and I think I wouldn’t be who I’m now without my parents. They created me and by giving me life, they also give me all knowledge they could. My mom taught me to have an open heart, help people in need and never ask for anything in return. She is my biggest cheerleader and she is the one who always believed in me. I want to be like my mom, I don’t know a better person than she is. Incredible strong mindset and skill to unite people. My dad taught me to always reach for more: more education, more travels, more sightseeing. Everything that you see or experience will stay with you forever. No one can take it away from you. That is your biggest treasure.
What separates Status from other fitness magazines? True focus on competition fitness! I don’t think many magazines do it. I totally love it because it is not the commercial approach. I as a competitor can actually learn a lot just by reading your articles. I love how you are connecting with the audience on the events, and how you are involved and actively present.
What would it mean to you to become the next Status Fitness Cover model? I’m ready to shoot! To be completely honest being on a Status Fitness Cover Magazine would mean everything to me! It would be a dream come true. I’m serious! I remember when I was a kid, my friend’s aunt told me she was on a cover of a Polish magazine and I was just in big awe and I thought, how cool it would be if one day I could be in one. That thought never left me. I was dreaming about being on a cover of a magazine since then. I never knew how. I tried to take part in the magazine cover competition and I got to the quarterfinals! If I could be honored with that privilege to represent your magazine and be on a cover, you will see the happiest girl it can be.
If you meet Status Editor-In-Chief, Rodney Jang, what question would you ask him?
What is the most valuable lesson you learned in life?
What book had the biggest impact on you?
What inspired you to create a fitness magazine?
What are your life goals?
What do you do first thing when you wake up?
6 things people would not know about you:
I was born and raised in Poland.
My first fitness passion was swimming, a lot of swimming.
I’m addicted to peanut butter! I seriously can’t stop eating it.
My name means Blueberry in English and my daughter’s name means Raspberry.
I got my two PRO cards when my daughter was not even a one-year-old.
I have a Master’s Degree in Business.
Who inspires you? I’m my own inspiration. I want to be better for myself. After giving birth to my daughter, I looked at my old pictures and thought: “I want to look like her”. Funny but it is true. Everyone looks different, has different genetics, likes training in different ways or eating different things. We never can look exactly like someone else, but we can better ourselves. I like to envision my goals, my journey and that is my motivation. That is what pushes me daily to be better, do my training, and stay committed.
Who do you wish to inspire? I wish to inspire my daughter. I hope she can be unstoppable and get everything that she will dream of. I want to show her that no matter who you are, or where you are from you can be or do anything. I want to inspire her to do big things. I would also like to inspire everyone who does not believe in change. I want every person to believe that transformation is possible. And I’m not thinking about physical appearance, I’m thinking about a mindset change. Because a lot of time it is what stops us from acting, our mindset. If we believe in us we can all do big things. Through fitness, I want to give everyone the opportunity to feel happiness, fulfillment, inner peace, endorphins, and a smile at the end of the session. That is why I’m a health coach, to give them hope, tools, and guidance. I’m here to make a change, wanting the most for you to believe that everything is possible. And Impossible doesn’t exist.
Transformation story: One of my client’s transformation story:
When you ask about transformation first thing that came to my mind is my former client Emily from California. I also trained her mom and dad. Amazing people and we achieved amazing things together! Emily was very committed even though fitness wasn’t her favorite thing. She always listened and pushed her boundaries. She did her homework but the results were coming very slow. One day, I remember like today; we were analyzing her measurements. It is important to me to see if we have any progress, numbers tell me everything. I remember the feeling of almost disappointment that another month passed and the change was not there. I stayed quiet and just asked Emily a question: “how does she feel? How fitness impacted her life?” and then I got my answer. I got so emotional that almost cried, I couldn’t be happier and proud of her. Even now, I have tears in my eyes. Emily confessed that through the process of working with me, she believed she can do it! She believed she is able to make the change. She felt more confident and she needed to go shopping for new clothes because she lost two sizes. I was shocked and definitely speechless. That day, I learned that mindset is everything and numbers just numbers. Thank you Emily for that lesson!
My transformation is super simple, also mindset change but many years back. Back in Poland, I was a more outdoor kind of girl, more hiking, biking, some running, and swimming. I have never been to the gym. I’ve always thought it would be boring – you just stand in place, look at the mirror and lift a bunch of steals, no beautiful sunsets or views, no new places to visit. The gym seemed to be boring to me. And then I met my husband, who was totally addicted to the gym and that was how my mental and physical transformation started. I wanted to be with him so I learned how to lift, he taught me everything and it became the biggest passion. Now I work out more than him. I compete. I coach others to transform. My body changed through the years dramatically, but mostly my mindset, and now I know I can reach for the stars.
Life goals: Never settle for average. Always grow, push ambitions further each day. I want to continue to do what I love which is fitness but on a big scale. I also want to travel and work from any place in the world.
5 lessons you have learned?
Take what is given to you
Believe in yourself
Don’t look at others, focus on you
Be patient, whatever you are waiting for will come
Work hard for your goals
Music and artist you listen to while training? I always listen to EDM and European DJ’s like Tiesto, Armin van Buuren, David Guetta, Calvin Harris, Avici, and much more.
Favorite books and authors? James Patterson – I read probably most if not all of his books Thomas Harris “The silence of the lambs” Phillip Margolin
But right now I focus on self-development more and I read “How to Win Friends and Influence People” and “The 21 Irrefutable Laws of Leadership” as well as fitness books about behavioral changes.
5 most important attributes you see in a person?
Honesty
Optimism
Self-confidence
Presence
Integrity
Favorite Quotes: “Champions do not become champions when they win the event, but in the hours, weeks, months and years they spend preparing for it (…)” Alan Armstrong
Getting a pro card, let alone winning the overall, is a huge accomplishment. Share what it means to you as well as what sacrifices you had to make to achieve your goal. Thank you! I’m extremely excited and still on cloud 9! I can’t believe it. Winning a PRO card was my goal for this year, winning overall was a dream! I didn’t expect that at all. I was literally crying backstage! The feeling of winning was surreal. As far as sacrifices, I think I sacrificed my family time. I was coming home after my training so tired that I really did not spend productive time with my family.
Did you have a coach to guide you through this journey? I never had a coach or a trainer and every show I did on my own. I absolutely love coaching myself. I like to have full freedom of my diet and I learn posing from just watching pros on stage. In this last show, I collaborated with one of my trainers – we work together at the gym. Our workouts are very similar, but having that extra support was nice. It was fun to learn a new approach and get out of my own box. Even tho it wasn’t a full coaching experience (because I still like to do things my way) I understand better now why competitors hire coaches. Coach does a lot for you. For the most part, take your overthinking out and just tell you what to do, so you don’t have to worry. Maybe one day I will give the ownership to someone else, but not yet
What were your 3 biggest challenges in your prep? Peanut butter – Snacking at night.
I think nutrition is the biggest challenge for everyone. I’m very disciplined but unfortunately, peanut butter is my weakness. If I see it sitting on a countertop there is no way, I won’t have a bite. That relates to evening/night snacking. I still snack healthy, like rice cakes or nuts but when you are on the prep it is not ideal to keep snacking like that.
Keeping the schedule – like in the clock.
My regular non-prep life isn’t far from the prep one. This is my lifestyle. But, the serious I got the more restrictions I put on myself. Your whole life is running on a specific schedule. From the time I wake up to the time I go sleep there isn’t a time to chill. Meals are on time, sleep needs to be on point, cardio has a specific time in the day and there is no way I would miss my lifting. All of that is happening while raising an almost 3-year-old daughter, working 10 hours a day and trying to start a business on my own. I can’t let myself miss anything (like not doing meal prep or sleeping less) because it will have a huge effect on the future outcome.
My last challenge is energy.
I noticed this last prep was the hardest ever. I was coming home completely exhausted. That was devastating to me because it affected the time with my daughter. My work hours are long so it wasn’t helpful either. My energy was low and despite playing with my daughter I feel like I never could give her 100%. What was the experience on stage and backstage? How nervous were you? What were your expectations, if any? Backstage experience is always good, the room was crowded and to be honest this was the biggest show I have ever been to because girls couldn’t fit in the room. I met amazing women and moms who work so hard. It is amazing to see that despite busy life’s we still keep pushing our dreams and make them happen.
Winning first place, the overalls and her pro card is an incredible accomplishment. No one deserves it more than this hard working kind soul.Congratulations Jagoda. We are so proud of you.
At this show, I wasn’t as nervous as at the first one this year. Well, maybe a little after our first comparisons. But in general, I came with the best package. In my eyes, I never had a better physique. I worked so hard and I gave my absolute best. The day before, I went to the gym to relax (the gym environment really make me relaxed, because it is like home), and I posed and I literally cried seeing my progress. That moment was crucial for me because in my eyes I already won. For me it did not matter what will happen tomorrow (on the competition day), I achieved or exceeded my own goal. I improved. But I changed so much that I couldn’t recognize myself. I was more than proud. That recognition made me calm because I did my job and the rest depends on the judges.
Coming to the show I did not expect anything. I wanted to place, without having any specific placing in my mind. I did not want t to expect anything because I didn’t want to be disappointed. When and where do you plan on making your pro debut? I want to continue to improve and I don’t like long breaks, so my pro debut will be in November 2021. That is the plan. I will make the final decision closer to the show.
What are your plans for 2022? My plan for 2022 is simple, which is continuing to improve and compete in as many shows as I can. Dream come true would be qualifying for Olympia but this is far in the future. For now, I want to focus on IFBB PRO shows and see where I’m and what I need to work on. I expect this journey to be exciting.
Cute outfit and water bottle! But.. is that enough?
Don’t you agree that this is an amazing feeling when you are ready to start your fitness journey? You feel all those endorphins and you have a positive mindset! Yes, let’s do it. You couldn’t be happier. You even bought a pair of new shoes or a pretty, matching outfit to motivate yourself to finally put the first step into the gym.
Let’s pause here for a second. Before you actually go to the gym I want you to think it through. If you go without proper preparation, well let’s just say that your first week might be your last. Harsh words, I know. But, if you go prepared – it might be a game-changer, possibly for life. You could think: “But I’m prepared! I have my new shoes and a cute outfit and I even remembered about my water bottle! What else is there?”. Yes, all of those are great but those external stimuli influence our motivation just for a short period of time. From my clients’ experiences, I know that enthusiasm lasts no more than a week. What will you do when one day you wake up and say: Well I’m not motivated today. Maybe I should stay home?” Not to throw anyone under the bus but that was one of my clients, literally a few days ago texting me: “(…) I haven’t left the house. (…) just not motivated today!”. I thought: “oh no my lady” and texted back right away: “Go change and do your 30 mins cardio. Just do it. (…) you don’t need the motivation to move. Go J You got this!”. I will say it again – You don’t need the motivation to move! I guess at this point the main driver was the forgotten. I personally think that motivation has an expiration date and we can NOT rely on it! What we need is dedication because it will take us to our goals and further.
What is it then, what magic trick we need to use to make us continue our fitness journey? What makes us dedicated and not give up? For the next few articles I will tell you all about it, but let’s start at the beginning.
You already have your mindset set and you are ready to go. This is your time to shine! To spike this strong feeling a little bit, I would like you to ask yourself one, probably the most important question there is: WHY? Why do you want the change? Why did you choose to start now? Why this is so important to you?
This is truly the most important question that the answer needs to come from your heart and make you feel powerful! This answer will be your best friend telling you to go work out when everything else fails. This response will lead you through daily obstacles and will lead you to success. Why? Because it will be the most powerful motivation there is! Your WHY will have the strongest drive than any other spur. Your WHY will make you determined and dedicated. When you will start feeling lazy and unmotivated this answer will make you go back on track right away.
I met clients on a daily basis. It is amazing to ask them why they decided to step their foot to the gym and it is even more remarkable to know their whys! I will be completely honest here, many times my clients’ answers brought me to tears. I can only imagine how much they really want to change and how much power they must have in their hearts. At that moment, I’m in an incredible position because they choose me to help them. There is nothing better than knowing that you can support someone’s dreams. So next time when you see me wear your cute outfit and bring a water bottle, remembering your WHY.
I am a helicopter door gunner with the US Air Force. Our mission is to search and rescue. I’ve been doing it for 16 years now. I have always been passionate about photography but it wasn’t till one and a half years ago that I got a bonus when I signed my last reenlistment and decided to get the camera equipment. I’ve always wanted to see if I was any good at it. After trying many different styles, from aviation (for obvious reasons), rock climbing, concert, street, and lifestyle. Last June, I had the chance to join a photographer mentoring group with Mr. Brett Seeley who I really admire for his use of multiple lights and of course fitness Photography.
Age: 39
City: Las Vegas, NV.
THE FITNESS COMMUNITY IS AMAZING AND PUTS IN AN INCREDIBLE AMOUNT OF DEDICATION AND HARD WORK. IT IS AN HONOR BEING ABLE TO SHOWCASE THAT IN MY IMAGES.
What does it mean to you to get your images in Status Fitness Magazine? It would mean A LOT. It would be a recognition that I am on the right track. I love when people see my images and they don’t just like the art but also get inspire by the amazing athletes. Status Magazine will definitely be the next level for me.
January is over and now the true warriors will show up and fight for a better tomorrow, and a better version of themselves. It is easy to say: “I want to look fabulous, and I want to lose 10 lbs.”, but it is not easy to do it. If you have never done it, look at those 5 next steps to make your journey successful.
Step 1.
Identify WHY you want to “look fabulous and lose 10 lbs.”, but don’t lie to yourself and come up with some easy answers. Dig deep, and figure out why you REALLY want it. Do you want to feel accepted, maybe confident? What happened in the first place that you lost it? This answer will be crucial because it will be your strength base. Your motivation to keep going. Without it, you have no purpose, and the real goal might be forgotten, it also can lose its priority. I always know my why, and without it, I probably wouldn’t be motivated to keep going every day. Many times, I’m tired or overwhelmed and exercise is the last thing I want to do. But then this energy from my “why” comes back and I do what I am supposed to do, despite everything.
Your regeneration happens when you sleep, and nothing can replace it
Step 2.
Create an easy PLAN. Know what to do. When will you exercise, what will you do, and how much time do you need. Be specific and plan only achievable steps, that fit your schedule. For example, if you are not exercising at all choose 2 days where you will do something fun and enjoyable, like a group class on Tuesday and Thursday at 6 pm or go for a 20-minute walk with a friend every weekend at 9 am. The goal is to get used to the movement little by little. Bi-weekly, or monthly you can change your fitness routine to fit your condition level. Don’t overwhelm yourself with a crazy schedule. Make it simple.
Step 3.
Tell your friend about your plan to hold you ACCOUNTABLE. We all need to be in check with someone to perform better. It could be your mom, best friend, or a coach. Whoever you will choose make sure they are invested in helping you, or they are as consistent as you try to be. Otherwise, you might not follow through with your plan. The best option would be having someone exercise with you because then you will have extra motivation to act! I personally love working out with friends, and that is what I do most days of the week. Our energy is so high that we can’t wait for our workout! It is truly the best time ever.
Step 4.
Get your beauty SLEEP. It is super important to get enough sleep. I know it sounds so easy and basic, but this is the best way for our body to rest. Your regeneration happens when you sleep, and nothing can replace it. As a mom, and a professional athlete, I totally understand that it is easy to say than done but I see the difference. And honestly every day I also try to sleep more. It is a habit I constantly work on. I’m a night owl, so it is difficult, but I can let myself not sleep because the next day, my family expects me to be in full mojo, my training is waiting for me, so I can’t afford to be tired.
Step 5.
Don’t skip your MEALS!!! After eight years of experience with fat loss clients, the first thing I see is that most clients are not eating enough. The majority, after consultation, admit that they eat only 1-2 meals a day. I will be honest I don’t believe in diets. But the best diet is the one you can stick to. I like to approach this topic gently and work my way up by adding or reducing food one by one. Everyone is different but if we would generalize it, I would say eat breakfast at 8 am, then lunch at 1 pm and lastly dinner at 6 pm. I like to use patterns and create a habit. Not skipping meals will not only give you energy for rest of the day, but also make your metabolism move, and digest everything accordingly. In another word, without energy, we won’t be able to move more, and without proper metabolism, we will store most food as fat. It is also crucial what we eat, but again if I would generalize it, I would say eat most unprocessed food, so anything that doesn’t have a label. Focus on fruits and vegetables. Add a good source of protein and very little fat, and you will be set for success.
In Summary. Make it as simple as you can. The simpler plan the better. Don’t overcomplicate it because it will only create chaos and eventually lead to quitting. Enjoy things you do or eat. That is the only way to stick to it.
Everything starts with a mindset. I truly believe that mindset is everything. If you set your mind to something, you can achieve anything! The second key ingredient is believing in yourself. If those two are applied, well, don’t tell anyone but you will be unstoppable.
IF YOU SET YOUR MIND TO SOMETHING YOU CAN ACHIEVE ANYTHING!
I love fitness and I can’t imagine life without it. It’s not a chore for me, more like an addiction. The endorphins and happiness that come with it are enough for me to stick with it. Now, a lot of people will find an excuse to not be as active. You will hear that work, kids, other assignments are an obstacle. I totally understand, but for me, it only means you, your health and your happiness are not your priority. For many, it’s fine but not for me. I love my family, I love my fitness and my projects and I don’t want to give up anything. For example, when my daughter was born, I was told that it will take me a year to get back to shape and get my abs back. I thought to myself: “No way, I will make it happen faster” and before my daughter was one year old, I competed in three bikini competitions and got two PRO cards and won all three of them, getting two overalls! Do you see the pattern? I set my mind, I believed it can happen and I executed.
AS A WOMAN THAT WEARS MANY HATS AT ONCE, I JUST WANT TO ADD THAT THE MOST IMPORTANT THING IS TO FIND HAPPINESS IN THE THINGS WE DO. BALANCE YOUR LIFE AND DO WHAT MAKES YOU JOYFUL AND THE REST WILL FOLLOW. TRUST ME.
I have been asked many times: “How do you do it while being a mom, wife and working full time?”.I simply say: “I don’t give up on myself”. I prioritize and make time for everything. Balance is a huge ingredient here. I make sure, I make time for my family as much as for my fitness. I don’t want to lose who I’m just because I’m a mom or a wife. I’m still the same person with dreams and big aspirations. I don’t let those titles define me. I push forward because I simply do not want to stop. I know I can achieve more and I refuse to be lazy. Besides, it is so exciting to be able to show my daughter the right path, a healthy lifestyle, and plant the seed when she is still little. Leading by example is the best way to do it because we don’t make them do anything, just showing the way.
You are probably thinking, well what can I do to start? How do I set my mind on the right path? What is my path? The only person who can answer those questions is you. Close your eyes and think what do you truly want? After you set your goal, create a plan that will be easy enough at the beginning to follow. Choose a fun activity to do, whether it is a gym workout, yoga, kickboxing class, or outside run. The possibilities are endless. You are the boss, choose what makes you happy. That is the key factor. I truly believe that if you choose what you love, you will most likely continue to repeat it until it’ll become your habit and in a long run develop a lifestyle. Engage your family and kids, in that way everyone will stay active but also connected. You will bond with your kids and moreover create a healthy environment for their future.
