Strong Women to Watch

Women Watch STRONG to

This issue’s women to watch have all overcome significant challenges in their health – from digestive issues and addiction to acne and body dysmorphia. Now flourishing from the inside out, they’re ready to share their story.

CLAUDIA JOVANOVSKI Body Transformation Coach and Bikini Competitor claudiajovanovski.com // @claudia.jovanovski

Attending an all-girls school surrounded by peers who craved a super lean aesthetic took its toll on the mental health of Claudia Jovanovski. After becoming obsessed with calorie counting, undereating and excessive cardio, she knew it was time to make a change. She sought qualified help, overturned her social circle and took up resistance training. Now, she’s competed in dozens of bikini shows, is an internationally published cover model and – most importantly – is healthy, happy and confident in her own skin.

ON MY JOURNEY SO FAR I have always been very active – I played sport in school and exercised most days of the week – but my life was far from balanced and healthy. I believed the skinnier I was, the more attractive people would find me. Instead of worrying about the nutritional value of food, I only considered its calorie and fat content. My diet largely consisted of low-calorie, caffeinated, processed, artificially sweetened and highly addictive ‘foods’ such as diet sodas, low calorie bars, chewing gum and sugar-free lollies. After moving from Cape Town in South Africa to Sydney, I slowly started eating healthier and incorporating light resistance training. After just three weeks, I felt like a new person! I had more energy, and I felt strong and healthy instead of frail, tired and weak. Two years later, I knew I wanted to compete in bikini competition, so I sought a gym and trainer experienced in prepping models for fitness shows. Despite being dismissed initially for being ‘too skinny’, I eventually began with a well-respected coach; my shoulders filled out and, best of all, I could lift my own body weight!

MY DEFINITION OF STRONG A strong woman empowers, motivates and uplifts others. She’s a fighter. She gets knocked down nine times and gets up 10. She knows who she is and stays true to herself, even if other people don’t approve. She’s kind, respectful and honest, and has integrity and compassion. She stands up for what and who she believes in, and she knows she deserves to be treated with respect, kindness and love. She calls out people who don’t treat her well and removes toxic people from her life.

IF YOU’RE JUST STARTING OUT Get your nutrition in line with your health and fitness goals. Nutrition is the cornerstone of achieving your objectives, whether it be hypertrophy, fat loss, maintenance, wellness or improved performance.

ON OVERCOMING CHALLENGES Learning how to manipulate my diet or regime so I could enjoy my life and include sweet treats, wine and meals out while still maintaining a lean physique was tough. I eventually decided to trust the process of eating more nutritious food and slowly included foods I had once feared – namely fats and carbs – into my diet. After only a month, I no longer had any sugar cravings and I had visible abs for the first time in my life.

BESPOKE TRAINING My week includes two 45-minute weight training sessions, a one-hour golf lesson, a group class such as dancing or jiu-jitsu, and a long hike or outdoor workout.

WHAT’S NEXT This year I really wanted to focus on my mental wellbeing. I have overworked for several years, so 2020 is about stepping back from 12-hour work days and enjoying the ‘dance life’. I’m spending more time outdoors and with family and friends, trying lots of new classes and activities, and restricting my time in front of screens, including my phone.

MY DAY ON A PLATE BREAKFAST: Three poached eggs on dark rye toast with a coffee. SNACK: Whey protein, BCAAs and a banana as a pre-workout snack. LUNCH: Lean meat burger patty, a mixed Mexican-style salad, and orange vegetables such as sweet potatoes, pumpkin and carrots. SNACK: Tuna, avocado, mixed leave salad and fruit. DINNER: Stir-fry consisting of a lean source of protein and a variety of vegetables.

Johanna Sambucini is living proof that if you push your body too hard, it will eventually break. After developing a passion for fitness in her teenage years, she competed in her first bodybuilding comp at just 16 years of age. By 23, she was sick – mentally, physically and emotionally – and she knew something had to change. Now healthy, happy and on the other side, she’s helping other women by sharing her story and new-found education in holistic health. JOHANNA SAMBUCINI Nutritionist and Fitness Model nutritiouslyjo.com // @johannasambucini

MY DAY ON A PLATE BREAKFAST: Pumpkin-spiced, glutenfree, organic whole oats with chia, flax seeds and bananas. SNACK: Raw trail mix and dried mango. LUNCH: Butternut squash soup. DINNER: Sautéed leek and mushrooms, tempeh portobello mushroom and avocado burger with lettuce. DESSERT: Occasionally, coconut ice-cream with dark chocolate.

ON MY JOURNEY SO FAR In my early 20s, after years of competing, I was suffering digestive issues, thinning hair, PMS, a chronic hip injury, scoliosis, cystic acne, extreme weight loss, chronic stress – and the list goes on! I went from doctor to doctor for three years, and was left feeling hopeless, insecure and with low self-esteem. It wasn’t until I met with an Ayurvedic doctor in New York City that my life changed. The doctor helped me address my gut issues through nutrition, supplementation and lifestyle modifications, upping my fibre, micronutrient and water intake. I started eating more plant based, meditating, setting a proper routine and taking part in activities I enjoyed. As my health improved, so did my motivation to help others, so I studied Ayurvedic nutrition and cooking and enrolled in a holistic nutrition course, and the rest is history. Today I work with women who struggle with digestive issues and hormonal imbalances and want to take control of their health naturally.

MY DEFINITION OF STRONG To me, being a strong woman means understanding that you’re different and unique in your own way. It means rising when you fall, working hard and never giving up on your dreams. It means respecting and loving yourself and others, and having the courage and discipline to take control of your own health.

IF YOU’RE JUST STARTING OUT Never give up and keep visualising what you want. It takes trial and error to see what works best for you and your health or fitness goals because we are all biochemically different.

ON OVERCOMING CHALLENGES My greatest challenge was my own health: I was too thin, not eating properly, and I had hormonal and digestive imbalances. I overcame them by taking control and educating myself, using trial and error to find what worked for me, and working hard to change my mental outlook.

BESPOKE TRAINING I love cross training! I strength train three to four times per week, and I do yoga three times per week. Once a week, I’ll do gymnastic conditioning classes, and private contortion and handstand classes. I love acrobatics, so you will always find me at the gym moving and stretching my body in new ways.

WHAT’S NEXT I’m looking forward to training, competing and travelling this year, while building my own brand and working with my female clients on their nutrition. I’m also working on an ebook and gut health program for women.

TAMARA MEYER Online Coach coaching.tamarameyerfitness.com // @tamarameyerfitness

From dancing to CrossFit to bodybuilding to influencer, there is little in the world of fitness that Tamara Meyer hasn’t done. But overcoming unhealthy addictions and reliance on prescription meds has been, by far, her greatest achievement. Now a bikini pro and full-time online coach for hundreds of women nationwide, she spends her days training hard – and inspiring others even harder.

ON MY JOURNEY SO FAR I found fitness not long after I graduated from my dance course in 2009. Finding CrossFit in 2010 allowed me to come off anti-depressants and sleeping tablets, and inspired me to enrol in the Australian Institute of Fitness to complete my Personal Training (PT) certification in 2014. Soon after, I competed in the Natural Bodybuilding Australia competition, placed first and never looked back. By 2016, I’d veered into the WBFF, and in 2018 I claimed my pro card and leapt into my online business.

MY DEFINITION OF STRONG Strong to me means more than just being physically strong. It means being open to your flaws, your growth, your failures and your journey, and to lead by example – not by being innately positive, but by being real, authentic and relatable. I’ve always wanted to show people that’s it’s okay to have bad days, but we need to ask ourselves, ‘What is this teaching me?’.

IF YOU’RE JUST STARTING OUT Seek a coach who is knowledgeable, who understands the importance of mindset and who encourages you to be the best version of yourself. Start working on yourself internally just as much as you want to work on yourself physically. Because having a strong mindset will help you improve physically – in the gym and in everyday life.

ON OVERCOMING CHALLENGES I was diagnosed with complex posttraumatic stress disorder due to my traumatic childhood. I had to finally take off the mask, work on myself internally and allow myself to heal. I meditated, journalled and saw a therapist. The experience has taught me how important it is to focus on your mental health.

BESPOKE TRAINING At the moment, I train six days per week with weights, while incorporating my daily steps. My trainer has got me doing legs every day which has been factored into my goals, lifestyle, recovery and nutrition. For my clients, I’ve seen great success with people training four days per week and I think it’s vital that their training matches their lifestyle. I also encourage my clients to get outdoors – it’s good for your headspace and to receive a dose of vitamin D!

WHAT’S NEXT I am running my first fitness retreat in Bali, in partnership with CrossFit Wanderlust. It will cater to all using my style of training, plus mindset coaching. I’ll also be running a variety of #tmfslayevents in Sydney, Melbourne and Adelaide, and competing in WBFF Pro Shows in October and November. S

PHOTO CREDIT: ERIKA BENCS

MY DAY ON A PLATE BREAKFAST: Egg whites, two rashers of bacon, avocado, spinach and cherry tomatoes. SNACK: Three thin rice cakes with peanut butter and honey. LUNCH: Turkey mince, basmati rice, spinach and taco mix. SNACK: Turkey mince, cashew nuts, spinach and honey. DINNER: Salmon, cauliflower rice and broccolini. DESSERT: Strawberry cheesecake Halo Top ice-cream.