I usually say I went from skinny as a kid, to teenage chubby, to celiac skinny, CrossFit fit, Olympic weightlifting bulky and now I’m competing in Bikini fitness so sticking to that.
I was very active as a kid growing up, living on a farm and playing soccer. When I got up in my teenage years, I stopped and had a break for a couple of years before I started to run and slowly get into weightlifting at the gym. It was when I was around 18 years old and I fell in love with it. I did a combination of traditional weightlifting and CrossFit for a couple of years, which helped me get through my celiac and Lyme disease diagnosis. When I was 23, I got into Crossfit and did that full-time for a couple of years and I loved it but fell in love with Olympic-style weightlifting even more so I transitioned over in order to focus on that and try to get really strong. I competed for a few years until I got a movie job as Mackenzie Davis trainer for the Terminator movie, transforming her into Grace. After that, I wanted to do my own transformation and that is when I got into bodybuilding, 2019, and won my first Bikini Fitness competition and I have been in love with the sport ever since then.
Age:
30
City, State/Province:
Los Angeles, CA
Country:
USA
Occupation:
Celebrity trainer and online fitness coach.
In your opinion, is weight loss more of a fitness issue or a health issue, and why?
It’s a combination of both in order to lose weight, it starts with your health but you need to be active, and move your body in order to be successful but doing so can also help you become healthier. For a successful weight loss journey, you need to make sure to look at all the aspects such as daily movement, nutrition, water, stress, sleep, gut health, inflammation, etc.
If you have 100 tokens in total and you could apply them to the following categories, how many would you apply to each?
- Fitness level: 25
- Health level: 75
Thoughts on HIIT, Powerlifting, TRX, Yoga, Bodybuilding, others?
Personally, I’m all for bodybuilding/weightlifting and strengthening your body and adding muscle mass. Having more muscles increases your energy expenditure. All different modalities have their time and place and it all depends on the person’s preference. I’ve found what works best for me, my goals and my body is bodybuilding in combination with steady-state cardio. I can build the most amount of muscle while feeling good and not feel burnt out or run down. I should probably do more yoga as well because it has positive benefits.
How did your passion for fitness start? And what was the biggest challenge you have faced on your journey?
It started when I realized how powerful and important movement was for me. I was in a mentally abusive relationship and started to go out on runs which really helped me to clear my head and think straight. It helped me to stay strong and get out of the relationship. The biggest challenge was the year I walked around with undiagnosed Lyme disease. I wanted to work out but my body was so tired at times so the only thing I could do was to get out on slow walks. Luckily I did get out on those slow walks and that is what really saved me and made me feel better.
Share your unique training/coaching methods?
I look at each client as a separate and unique individual, I always make sure to adapt to them because we are all unique individuals with different needs, wants, and life. My method is based on starting them at the level they are at and building from there. I look at all the aspects in order to create a plan for them, health, fitness levels, and lifestyle. It is important to know where they are right now health and fitness-wise but also so important to take into consideration what their day-to-day life looks like, with stress, family, work, etc.
I’m in the process of building a GritList which will consist of each client’s most important tasks for the day. The key aspects I use in my coaching are – Daily movement, Nutrition tracking or portion control and protein intake, Water intake, Sleep, Mindset, Breathing, and stress management.
Trainer Philosophy:
You only have ONE you, you only have ONE life, so make sure to live your life to the fullest in a body you absolutely love and feel confident in!
Training Plan:
My training plan is specific to me and my goal to become a professional bikini fitness athlete. I do 5 days per week and upper/lower body split, 3 days of the lower body with a focus on glutes, and 2 days with the upper body, focusing on building shoulders.
Nutritional Plan:
I follow a flexible dieting approach so I have macros to follow, I do a pretty high carb diet, moderate fats, and high enough protein to add and sustain my muscle mass.
Supplement Plan:
I always take multivitamins, Vitamin D+K, Magnesium, Zinc, and Ashwagandha.
Do you prefer to take and recommend all-natural (no sugar, no artificial colors/flavors/sweeteners) supplements or supplements with artificial flavors and sweeteners? And Why?
I try my best to stick to all-natural but I do use sweeteners etc in order to be able to stick to the plan and not have too many cravings.
Please describe the importance of mental health?
Mental health is extremely important and it is an issue all over the world and even more in today’s society when we compare ourselves so much with each other. I fall for that too. What I do know is that moving my body really helps me and there is also a lot of studies out there showing how important it is, just walking outside has a huge positive impact on how you feel and your mental health. We have a scientist in Sweden who has written a book on this subject.
Take us through a typical day in the life for you?
I usually wake up around 4 am and my morning routine is to have a big glass of water, I do some core exercises in order to strengthen my abdominal muscles but it also helps my digestive system to stay healthy. I get to the gym by 5 am, I love to get the workout in early in the morning because it gives me so much energy. After that, I either train a couple of in-person clients or work online, creating programs, nutrition plans, answering client questions, etc.
The work online is what I do the rest of my day, such as mentioned above, posting on Instagram, making podcasts, and FB group posts in order to educate and give value to help people. In between, I have my meals which are usually breakfast, lunch, second lunch, and dinner. I make sure to get out on at least one walk outside but sometimes I do two, one before lunch and one before dinner. I find it really beneficial for my mental health and productivity. I also practice my posing and connect with friends and family. Connecting with loved ones daily is important to me. I try to shut off work after dinner and my evening routine is to plan the next day, I usually have 5 major tasks I want to get done, reflect on the day, what I did well and what I can improve. I go to bed really early, between 8 and 9 pm in order to get my 7 or 8 hours of sleep.
What separates Status from other fitness magazines?
The magazine focuses a lot on all the important health and fitness aspects and brings their readers the real picture which I really like because it is so important. I also love that they focus on bodybuilding which personally is my favorite sport.
If you could ask Status Fitness Magazine Editor in Chief Rodney Jang any industry question, what would that be?
What is one daily habit you wish you would have started earlier?
Status Fitness Magazine runs model searches across North America including the largest one at the Arnold Classic for the Status cover. As part of the Status family, you will receive a special participation invite. How excited are you for this opportunity?
I am extremely excited and happy about this opportunity. It has always been a dream of mine to be a fitness model in order to inspire other girls growing up in a small town in a different country that you can do what you set your mind to.
Believe in order to achieve! Helping people has always been my main driver in life and helping girls to believe in themselves and believe that everything they dream of is possible, nothing is impossible. I feel really honored and lucky about this special opportunity.
Describe your coaches and the impact they have on you?
I have had different coaches over the years and they have all had a huge impact on me and taught me so much. They have shaped the person I am today, gotten me stronger physically and mentally.
Can you share with us your goals for fitness and life?
My goal for fitness and life is to be the healthiest and best version of myself so I can help and inspire as many people as possible around me. I also want to win my pro card and compete on a professional level.
5 things people don’t know about you?
- I have always had this voice in my head telling me to push harder, do more, and do better.
- I overthink and overanalyze things.
- I have the most supportive parents in the world.
- I have three certificates from UCLA extension in Fitness & nutrition, Real Estate, and Business Entertainment.
- I was hit by a car when biking in LA (Not the most bike-friendly city)
What is the biggest lesson you’ve learned?
There are no secrets or shortcuts to success, it’s hard work, dedication, and discipline.
5 most important attributes you see in a person?
Loyalty, Kindness, Discipline, Patience, Communication.
If you could inspire one person, who would that be? And why?
The person who wants to get started but doesn’t know where or how, who is intimidated by the gym and feels confused about everything they read about fitness and fad diets. That was me before getting started because it is a really confusing industry with lots of opinions, different modalities, and ways to do things. So I always want to inspire people to get started.
Who inspires you? And why?
Arnold Schwarzenegger – because of his bodybuilding background of course but also because he is such an amazing and inspiring person with such a big heart. He really wants to help and is helping so many people out there.
What is your number one tip for people on their fitness journey?
Just start with one thing that you can change today and stick to that one thing for the next 90 days and make it a habit. When it is a habit and you are ready, add in the next one and do the same. I always try to have 5 things that I do until they are a habit, when one thing becomes a habit I add in a new thing.
What does success look like for you?
Being the very best and healthiest version of myself so I can show up every day to inspire, motivate and help as many people around me as possible.
What is your favorite quote to live by?
Believe in yourself (I have a tattoo saying that on my ribcage that I got in NYC 2012)
Connect with Josefine: IG | FB
Cover Photo By: Johnathon Michael
