Posted 25 July 2012 by Interview:

Vlatka Dragic


How/when did you get started in training and
living a fit lifestyle?

I fell in love with healthy and fit lifestyle about 5 years ago!! I was so interested in changing my body beyond what others think they are able to achieve and so many people inspired me to just go for it. None of my friends were into fitness or competing, but I was so interested to see how I can change my body and look like one of those amazing fitness models in the magazines. I started learning about training, supplements and diets, what works best for my body. I started out doing gymnastics my whole life from the age of 4, so I already had the discipline for training, knew I had to be consistent and believe in myself. I love eating clean and training 6 days a week, I couldn't do it any other way! Training gave me a lot of confidence and made me a healthier and happier person. I am always so positive and never look back!!

How do you stay motivated?

I stay motivated by surrounding myself with positive people, competing and being close with my friends who are into fitness. It also helps that I work in the fitness industry and I absolutely love that I help other girls achieve their goals. As I know I have girls who look up to me, I need to make sure I am in great shape all year round. A healthy lifestyle makes me happy and I love the reward I get from it. I also compete twice a year so that keeps me going - I ensure my mindset is set on strict comp prep!

What types of cardio have worked best for you?

I always do slow intensity cardio. I go for my early morning beach walks every single day before breakfast and during comp prep, I also do nighttime cardio at the gym. This usually consists of slow intensity once again on a bike or cross trainer. I found this type of cardio works best for me. I tried plyometrics training and interval cardio, which is much faster paste, but I was actually holding more fat that way!

Do you have a favourite healthy recipe?

I love cooking but I do keep it pretty basic. My favourite meal would be steak on the BBQ using chilli and spices, broccoli and avocado!

What does your diet consist of?

My diet is full of lean protein, clean carbohydrates, and healthy fats!

I have plenty of: almond paste, avocado, steak, seafood, chicken breast, green vegetables: broccoli, green beans, asparagus and cabbage, brown rice, sweet potatoes and oats.

I always keep my diet clean and have one cheat meal every weekend. When I'm preparing for a competition, my diet is very strict and all of my food is measured. I try to always keep it consistent, as the final result is so worth it!

How do you deal with cravings for junk foods,
sweets and salty food?

I was born and grew up in Croatia so I am used to beautiful authentic European food. It does get hard with cravings, especially in comp prep but I always keep my focus on the final goal.

In off-season, I have cheat meals every Sunday to keep me motivated and satisfy the cravings. I do use spices with salt on foods in off-season. I love sweets but I drink lots of water and have sugar free gum to take my mind of it. I actually like that my lifestyle is busy so I am always on the run!

What are your top 3 favourite exercises?

I love Butt-Building :) Legs and glutes are my favourite body parts to train and I always focus on working on those body parts and everything else just falls into place... :)

My favourite exercises: Deep squats, Deadlifts and Leg Press.

Do you listen to music whilst you train?

Yes always! I listen to DJ OWE: urban RNB mixes. He has some crazy funky RNB music! I also love listening to Drake!

What is your training routine like?

1hr morning cardio every day on empty stomach - low intensity beach walk.

I train all body parts twice a week!

4 exercises each body part x 8 - 10 reps:

Monday – Back & Bi’s (wide grip for back)
Tuesday – Chest & Tri’s & Abs (free weight)
Wednesday – Shoulders & Legs (focus on Hamstrings)
Thursday – Back & Bi’s (close grip for back)
Friday – Chest & Tri’s (machines)
Saturday – Shoulders & Legs & Abs (focus on Quads)
Sunday – REST

Sunday is my day off weight training.

Do you set short and long term goals?

I focus on my short-term goals as they lead me to my long-term accomplishments. I am lucky enough to get amazing opportunities as I work in the fitness industry and compete so my goals are ever-changing!

I work as a National Marketing Manager and Supplement Consultant at Genesis Nutrition Australia so one of my goals is always to find the most effective ways to run the business and create unique opportunities. I love having close business relationships with other people in the fitness industry!

My goals with competing are to focus on what I do, try new things and be the best I can be. Last year, in 2011 I won NABBA QLD Sportsmodel Championship and my goal this year is to beat the condition I was in.

I would love to compete in USA and Canada, so that is definitely on the cards for long term!

What are you most proud of?

I am proud of the fact that I moved to Australia from Croatia 14 years ago now without knowing one word of English. I pushed myself so hard to learn English and adapt to so many changes at the age of 16! This gave me no choice but to stand my ground, familiarise myself with the new world and step ahead. Having to deal with so many life changes at 16, gave me the strong attitude to always go that extra mile and not be afraid of changes. I love discovering things and aiming for what others see as ‘impossible’. I also completed Double Degree of Business and Marketing / Human Resources at a University in Melbourne, Australia.

Have you had any obstacles or setbacks
towards achieving your goal physique?

No, once I created the perfect diet, supplement and training plan there was nothing that could come in the way!

How do you measure your progress?

I measure my body fat % using callipers and calculate it on a weekly basis during comp prep. I am lucky enough my partner Andrew is into fitness and he loves tracking my progress!

I also use the mirror so I can see how much leaner I am each week.

Who are your favourite, athletes or fitness models?

My favourite fitness models are: Anne-Marie Lasserre, Vanessa Tib, Marzia Prince, Larissa Reis, Amanda Latona.

They look amazing, are positive and love what they do. Just seeing their physiques makes me train and diet even harder!

What supplements would you use/recommend if any?

As I work in the supplement industry, I love my supplements!

Here is what I use on daily basis:
• Low carb/ sugar protein powder- after training/ in between meals / for breakfast
• Pre-workout - before training
• Fat burners - every morning
• Vitamin C
• Multi-Vitamin
• Taurine
• BCAA's - during training
• Glutamine

What 3 tips would you give to any woman wanting to get a feminine, CutandJacked physique like yours?

1. Make sure you are drinking at least 3L of water per day
2. Stick to a nice clean diet and training
3. Be consistent.

Vlatka Dragic

Year of birth: 1985
Weight: 55KG
Height: 163CM / 5ft 3inches

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