Client Spotlight - Janine Kingston

Finally! We have now got everything in order for you all to see our amazing athletes, clients, patients and everyday battlers that bring their ‘A’ games every week to Atlas Performance. Our first Client Of The Month is a true inspiration and a testament to the working women out there. She works in by far the most demanding corporate office in the state and still makes time for her training, food and her partner (oh, and wee little dog too!).

Janine (with her routine) has been able to sit at 12% body fat and under all year round. She does so by keeping things simple, enjoyable and to the point. The only ‘cardio’ she does (and she hates that dirty word more than us) is no longer than 20 minutes. EVER! She is lifting weights and keeping the intensity up.

On a person note, there is nothing better then seeing a woman lifting the iron with the biggest and the strongest out there. She loves the time she gives herself and does so with a smile on her face (and some sweat on the brow!).  

Tell us a little bit about yourself Janine? 

Hi, my name is Janine and I live in Perth, Western Australia. I am the least sporty person I know, however, I have always been passionate about food, health, well-being and longevity. I have a background in food and nutrition and together with my enviable collection of recipe books, I love to create healthy and delicious food for my family and friends.  When I'm not working, getting fit or cooking,  I like to potter around in my home studio to create beautiful and functional textile art.  

How long have you been training with Atlas Performance?

Since August 2011

What was your first thought before jumping on board?

I was impressed by Sean’s enthusiasm and approach to helping his clients getting leaner and stronger, which includes addressing not just exercise and diet but also overall lifestyle.

To be honest, I knew it was going to be challenging but I was excited about the possibilities.

What kind of things have you been doing in your training?

My training is focused on 3-4 strength-training sessions per week, with interval training as an addition and or for conditioning. Typically, Sean structures the weights program to alternate between months (or weeks) of high intensity (low reps, long rest times), and high volume (higher reps, often lower rest times).

In addition, I incorporate 2 sessions of boxing per week.

Can you give us a glimpse into what your nutrition looks like throughout the day?

I don’t follow a particular eating plan however I do support the following clean eating principles

-       Try to eat 6 meals a day;

-       Start the day with a meat and nut breakfast (Yes - even at 5am in the morning)

-       Eat foods in their most natural state i.e avoid foods that comes from a packet / box / contains ingredients I don’t recognize / has an unnaturally long shelf life;

-       Avoid foods containing gluten and sugar, including natural sugar; and

-       Eat protein with every meal and loads of greens;

-       Limit treats to 1-2 times a week; and

-       Drink loads of water

What this looks like in practice:

Meal 1 – Small portion of smoked salmon, 5-6 walnuts (pre training)

Meal 2 – Organic Whey Protein Shake (immediately post training)

Meal 3 – Celery/ Carrot Sticks and Nut Butter

Meal 4 – Chicken and Salad with Avocado

Meal 5 – Natural Yoghurt, ½ cup Blueberries and Pepita Seeds

Meal 6 - Baked Fish, Steamed Vegetables, Small portion of sweet potato

What are some hurdles that you face each day with your nutrition?

Trying to balance the demands of work and life with eating regularly and in sufficient quantities.

My commitment to my supplementation protocol could be better.

What obstacles have you dealt with in getting to the shape you are at now?

The biggest obstacle for me has been around getting enough rest and sleep which is compromising muscle repair and the production of growth hormone.

Also, maintaining a sense of balance and being realistic about what I can achieve given all the other demands in my life is a constant challenge.

What are some tips that you could give others that are looking to both increase their health and to lose body fat?

-       Accept that you are human and some days will be harder than others but follow through on small commitments, for example, the commitment to exercise every morning for at least 10 minutes.

-       Create and stick to a routine, invest in a trainer or get a training partner.

-       Be organized – pre-prepare healthy and clean foods rather than buying processed food.

-       Eat dark chocolate and drink red wine – organic if possible (and no not the whole bottle or slab)!

-       Have a scheduled treat meal once or twice a week to shock your metabolism into overdrive, but also prevents sending your brain into ‘deprivation territory’ which invariable results in a binge.

-       Focus on weight lifting (3-4) and some INTERVAL cardio as an addition.

-       Give yourself a break now and then. It’s counter-productive to train week in and week out.

-       Measure and record as you go – getting lean is about facing the facts and being accountable not fantasizing about how you’re going.

-       Make a point of surrounding yourself with inspiring, informative, and uplifting people and books. I am inspired by reading about other’s success stories - surprising that they share and have overcome similar challenges.  

-       Be committed, but don’t be a dull bore – have a life outside of work, eating and training. Stress can keep you holding fat.

-       We are all unique. What works for me may not work for you. Be your own scientist – try lots of different diet and exercise programs and work out what works the best for you in terms of overall health and fitness.

What is the most enjoyable part of your training?

The challenges and anticipation of starting a new program. It’s daunting at the start but the more you do it the stronger you become and the better you feel physically and mentally.  

Any final words you want to leave us with?

Be clear about your goals are and what you are prepared to do in order to achieve them. Very few things in life that was ever worth doing was easy. Getting healthy and fit is no different -  it will require commitment, dedication, perseverance and sacrifice. However, get real with yourself  – either you’re prepared to do what it takes, or you’re not. Either you want to get healthy and feel amazing, or you just love your certain elements of your lifestyle too much to give it up! Either way is fine but just be honest about it and own it.

“Where is your mountain and are you climbing it?”