Exclusive Interview - Rate My Arms

How did you first get started in the bodybuilding/fitness game?

I was involved in gymnastic and athletics (track and field) at a young age, since I was 3 year old. I was a competitive gymnast for so many years, and wanted to continue to compete. I began to compete in fitness in 2006. Before I came to the fitness world, I already had a good base from being so athletic. I am a passionate fitness/figure competitor. Fitness is my passion and I dedicate my life to a healthy lifestyle and hard training. I graduated in Sport & Physical Education at the respected Belgrade University in Serbia, and was working as a personal trainer before I moved to USA. Professors at my faculty assessed and told me I had the genetics to do well at the fitness sport…So, I went to my first fitness competition and decided it was something I wanted to try. I was pleasantly surprised to finished 3rd in my class, which fueled my fire and passion to continue on in this sport.

Bojana Vasiljevic

Was there a defining moment that got you to start training at a whole different level?

It was definitely a moment when I met my husband, and started to train with him. He is a Master of Sport Science, my coach and great support. I am grateful to him for all the energy that he has invested to realize my dream!

What are the top 2 ways you keep motivated?

My figure/fitness shows and fitness modeling keep me motivated to stay in shape. I look at the pics to keep myself inspired and to not get out of shape. My husband is a great motivator, and also positive people & my friends keep me very motivated :-)

In your opinion what is the biggest hurdle you or most people have to overcome in regards to their fitness career and goals?

Balancing everything….so my biggest hurdle has been learning to manage a time for my trainings, competitions, work with clients, fitness modeling, work on my new website…But “If you believe, you can achieve!”

Bojana Vasiljevic

Why do you think some people are able to overcome this hurdle, but others are not?

To be a success in this sport requires an incredible amount of dedication and sacrifice. It is not a hobby, it is a lifestyle. People must understand that and have to be ready for the change! One can achieve anything with dedication and discipline. Discipline is by far the hardest part about being in bodybuilding.

If you had to ratio the importance of training, diet and rest, what would the percentages look like and why? (e.g. 20% training, 30% diet, 30% rest)

I would say 40% is diet, 40% is training and 20% is rest. This is not a rule, the ratio of training, diet and rest are changed according to the periodization of training process.

How useful do you think supplements are? Do you use supplements? What is your current top supplement?

I have noticed a significant difference in my training and physique after I started using supplements. I have several supplements that I use year round, such as Protein Isolate, Omega oils, Glutamine, BCAA’s, Vitamins & Minerals. I believe in creatine and use this during my off-season training. Also I incorporate a fat burner as necessary when I am prepping for a show. Of course healthy, whole food should be the most important, and in combination with supplements you can fuel your body for proper recovery, muscle growth and energy…

In general what does your current training routine look like?

Currently I am looking to pack on some size. Since 2006 I have competed a lot, I had more than 50 competitions :-) So I have always had a short off season period. Because of this, I have not had much chance for progress; to increase and develop muscle mass. That is my priority now! Each day depends on how my body is feeling, so that there is a lot of changes and adjustments.

My current week consists of 5- 6 days of weight training (split body routine), lifting mostly heavy. Sometimes straight set, sometimes super-sets or giant sets. But I always train with intensity. I will work especially on building fuller shoulders and accentuating my V-Taper. First thing in the morning I do cardio on an empty stomach, varies around 30-60 minutes per day, sometimes every day of the week. My training changes regularly to keep shocking the body.

 

Bojana Vasiljevic

What is your current diet routine?

Nutrition is so very important for physical performance. My diet stays pretty consistent year-round…I just love to eat clean!.I’m lactose intolerant so I never eat any dairy, so that helps me kept my diet very clean. The majority of my nutrition comes from a lean protein source, complex carbohydrates, and healthy fats. For my diet routine my carb sources include oatmeal, brown rice, vegetables (especially green vegetables and sweet potatoes ) and fresh fruits; my protein sources include eggs, lean red meat (my favorite), chicken, fish; and my fat sources are various nuts, flax seed oil , olive oil, and avocados.

I eat every 2-3 hours with a meal amount depending on my hunger and training for that day. I do not count calories anymore, I look more at the quality of food. Your body always appreciates quality fuel. Sometimes I change my main source of protein to increase fat burning. My diet is consistently pretty low carb, we just change my amounts of carbs around during contest preparation. But if I cut back too much carbs, I lean down too much, I start to lose weight rapidly, which isn’t good especially when you have spent so long building it up. My body type allows me the ability to allow myself the occasional cheat meal. I drop the weight too quickly otherwise.

Meal 1 (Breakfast)

  • Protein pancakes made with egg whites, oats & protein powder or Egg White Omlette
  • Oatmeal
  • Green Tea/black coffee

Meal 2

  • Protein Shake,
  • Fruits (apple/grapefruit…)

Meal 3 (Lunch)

  • Chicken or lean red meat (250g)
  • Salad (fresh or grilled vegetables) with flex seed oil & apple cider vinegar or brown rice

Meal 4

  • Protein Shake
  • Almonds

Meal 5 (Dinner)

  • Chicken/Turkey/Red meat or fish (250g)
  • Vegetables

Meal 6 (in case I’m hungry)

  • Egg white omelette or Turkey/Chicken (100g)
  • Protein Shake

How do you feel about ketogenic diets and extreme diets in general?

Ketogenic diets are not healthy for an individual and they should not be done long term…only for a short period to lower body fat for a competition or photoshooting. Everyone’s body is different,some digest carbs better than others….My recommendation to women are healthy well-balanced diets, with an optimized composition of nutrients that provide long-term results.

 

Bojana Vasiljevic

How did you get those awesome arms of yours?

I got these awesome arms with years of various training, quality nutrition, and plenty of rest. My arms have been hard to grow, my biceps still need more work, so I am working to keep my arms in check with the rest of my physique.

How did/do your family and friends feel about your training?

My family & friends has been very supportive of me! They are have been a huge support and have been my biggest fans. They can see the passion I have for it, and they truly have my back. Special thanks to my husband Zoran, who is also my trainer and biggest believer in my potential and my number one fan!

What are your fitness/bodybuilding plans for the future?

I really love to compete and enjoy every moment on stage! So, my plans for the future are to continue to progress in the fitness industry, in every sense: as a competitor, fitness model, personal trainer and great representative for the fitness industry.

Where do you see yourself in 5 years? 20 years?

I absolutely love the beach and love being in the sun and by the water! So, I would like to live in a house on the coast, near the sea or ocean, in the warmer areas of the country :-))))) It would give me a positive life energy!

Also I see myself as a successful person in my sport, work and in private life. Olympia is my dream :-)))))… and I’m ready to sacrifice for it!

 

Bojana Vasiljevic

Who is your favorite fitness model/bodybuilder? (other than yourself!)

I like the older generation of woman’s bodybuilders, like for example Sharon Bruneau, Lenda Murray, Anja Langer. From the younger generation, Elena Shportsun, I love her figure. My favorite from Figure competitors is definitely Davana Medina, she is stunning. If I have to choose the male competitors, I will say that they are Shawn Ray and Serge Nubret. Both have phenomenal physiques.

Describe what you see when you look at yourself in the mirror every morning!

I see the same person, but with a different look always. Sometimes I like what I see, but sometimes not :-) Depends...

If you could tell a fitness noob just one sentence of advice, what would it be?

Believe in yourself as this makes anything and everything possible! Only hard work, effort, discipline & desire give good and desired results……..keeping the focus. Keep a diary of everything you eat and track your progress in the gym, of course under the control of a trainer, if you have that opportunity. This is the way to save time, health, money, and see results very soon and keep it for long time.

What is your all time favorite workout song?

Depends on my feeling. In fact anything that can push me through a hard set. I like songs from my country.

What is your favorite quote?

“God gives a path; you have to do the effort.”

What do you feel is the best type of cardio for yourself and why?

Morning cardio on an empty stomach, running around my neighborhood, gym,or swimming. I noticed that I get the best results with fast walking. Burn the most fat without destroying the structural proteins. So I keep and save muscle mass. Also, fast walking and swimming psychologically work best for me!

What is your favorite cheat meal?

I love sweets….so anything chocolate with peanut butter. Chinese & Mexican food are also my weaknesses :-)

If you were to upload your arms to our muscle voting site (http://vote.ratemyarms.com/) right now, what do you think you would rate?

I would give myself an 8 out of 10. I think my abs and legs are my best part, 14 years of gymnastics, sprinting, jumping, so many years of horse thoroughbred riding, have been most helpful in their shape.

Bojana Vasiljevic

Outside of training and dieting how do you like to spend your time?

I love playing sports like …… anything that allows me to be around the sport is a great time for me. I enjoy drawing and just creating things in general. I love spending time with my hubby …spending quality family time is the best thing ever! We love eating good food in quality restaurants, lying on the beach, and just having fun. Life is too short to be bored.

What is the dumbest thing you yourself have done or witnessed in the gym?

It bothers me when I see people in the gym with bad form when lifting weights.

What is your favorite body part to train? What about your least favorite?

Any workout I can hit the weights hard is my favorite! Actually I have no favorite body part, I have a favorite exercise: dead lift, squat, bench press. I love all the exercises which are typical for powerlifter’s training :-)

I most enjoy legs, back and shoulders day, and my least favorite would be biceps day. My favorite exercise in general would be deadlifts.

What is the one question you hate hearing the most? (e.g how much do you bench?)

Most annoying questions are:

  • Why do you do it?
  • What do you eat?
  • How can I get abs or a body like yours?

The most typical question, is also the most difficult questions to answer.

Bojana Vasiljevic

The RateMyArms team would like to thank you greatly for taking the time to do this interview. Do you have any last words for our readers?

Thank you for this great opportunity! I appreciate a lot :-)

http://www.ratemyarms.com/interviews/stunning-fitness-competitor-bojana-vasiljevic-obradovic-talks-with-ratemyarms-com/

Interview with Amazing Fitness/Figure

Height/Weight: 5’1/110 in season/115 off season

Q. How long have you been training?
A. I have been an athlete for as long as I can remember. I have been involved in sports since I was 3 year old . I started training for my first fitness competition August 2006

Q. What was your body like before you started training?
A.
I’ve always been athletic. I was a gymnast from time I was three years old,until I was 12. I was also a successful track and field competitor (sprint discipline). I also was thoroughbred rider and had my own horses.

Q. How do you keep yourself motivated and on-track through the grueling dieting in the last few weeks?
A.
I stay focus on my goals, actually I visualize my goal. I look at my competition pictures, and other competitors . That help me to stay motivated.My diet is clean all year round,and I don’t have to cut my calories or carbs ridiculously low,so my energy level is OK.

Q. Do you get more attention from the people now that you are in such good shape?
A.
Yes, absolutely!

Q. What is the one key piece of advice you could pass on to our readers?
A.
I always say :” Most important to somebody who wanted to start training is to have good a trainer, somebody with good education and own experiences in this field. This is the way to save time, health, money, and see results very soon and keep it for long time.”

Q. What is your favorite energy/pre-workout supplement? Protein supplement?
A.
I like the Ultimate Nutrition protein,Iso Cool.My favorite supplements are BCAAs/Glutamine

Q. How many days a week do you work out?
A.
Typically I train six days a week. I do cardio every morning and after weight training.

Q: How many exercises per body part do you typically do in a workout?
A:
I usually 4 -5 exercises per body part,but depends from many factors…..

Q: How much weight will you normally gain during the off-season?
A:
I’ve stayed within 5-6 lbs. of my contest weight.

Q. What kind of workout program do you follow?
A.
I train six days a week, hitting different body parts.In off season I do less cardio. If I am preparing for fitness class, I do my routine several times a week.


Q. What competitions have you participated in and what were the results?

*2010 STEVE STONE METROPOLITAN CLASSIC- Figure A- 1st place
*2010 IFBB ARNOLD CLASSIC AMATEUR- Figure A- 2nd place
*2010 IFBB BALKANIAN CHAMPIONSHIP-Fitness-1st place
*2010 IFBB ,EUROPEAN CHAMPIONSHIP – Bodyfitness(-158cm)-6th place
*2009 IFBB WORLD CHAMPIONSHIP,Italy- Bodyfitness(-158cm)-5th place
*2009 IFBB NATIONAL CHAMPIONSHIP OF SERBIA-Fitness-1st place
*2009 NABBA USA EAST COAST CHAMPIONSHIP-Figure short- 1st and Overall
*2009 WFF UNIVERSE,Germany-Fitness- 3rd place
*2008 IFBB FIT PARADE,Hungary-Fitness- 3rd place
*2008 WFF WORLD CHAMPIONSHIP,Germany-Fitness- 1st place
*2008 WFF WORLD CUP,Austria-Fitness- 2nd place
*2008 WFF UNIVERSE ,Germany-Fitness- 2nd place and Pairs- 1st place
*2007 IBFA EUROPEAN CHAMPIONSHIP,Italy-1st place
*2007 IBFA MISS & MISTER UNIVERSE,Italy-1st place

Q. Looking back on what you have accomplished so far, what is one thing you would change if you could, knowing what you do now?
A.
I wouldn’t really change anything.I am blessed because it all happened in this way.

Q. What is one of the biggest sacrifices you’ve made, and was it worth it?
A.
All the sacrifices was big,but I can not complain ,because I got a lot from that.

Q. What do you feel is the most important thing a bodybuilder/fitness/figure/bikini can have in order to be successful in this sport?
A.
Motivation,hard work, and a good support team.Vision!

“Champions aren’t made in the gyms.Champions are made from something they have deep inside them-a desire,a dream,a vision….” Muhammad Ali

Q. Is it not very hard to exercise and lift on such a low calorie diet? I am talking about the pre-contest diet. I know you follow a very low calorie pre-contest diet. Don’t you get hungry?
A.
If I had the energy during contest preparation, I would lift as heavy as I do off season. I already said that my diet is clean all year round,and I don’t have to cut my calories or carbs ridiculously low,so my energy level is OK.

Q. Does your social life include others that are not into fitness or competition?
A.
Definitely!

Q. Who is your favorite bodybuilder, fitness model, and/or athlete?
A.
I like the older generation of woman’s bodybuilders like for example Anja Langer.Also I think that Elena Shportun is awesome !

Q. What is your favorite healthy meal?
A.
White eggs,vegetables,oatmeal….

Q. What is your favorite cheat meal?
A.
Chocolate, gummy candies,Chinese food….

Q. What is your favorite exercise?
A.
My favorite exercise is definitely dead lift.

Q. What is that one body part that you just can’t seem to bring up or make it look like you want?
A.
My biceps

Q. What made you get into Fitness and Competition?
A.
I would go with my friends to watch my first bodybuilding and fitness competition. When I saw fitness class and routines, in the moment I decided to compete. I think this is good things for me because I really miss the gymnastic training.

Q. What is the best asset of your physique/body?
A.
Maybe abs…. or legs

Q. What are your methods for breaking through a plateau?
A.
My husband is my trainer. He was also sports competitor and now he is a Master of sport sciences.He knows very well how to avoid a plateau,and teaches me how to do it.

Q. Do you like the whole competition process? And how does it feel to be on the stage in the front of the hundreds and thousand people?
A.
I love to be on the stage and the whole competition process.On stage I feel free!I just do not like tanning before competition. I hate competition color

Q. What are your future plans?
A.
Get a Pro Card…..I want to live near the sea or ocean,somewhere where is warm … I hate winter and cold

Interview from: http://www.rebodybuilding.com/

Bojana Vasiljevic Interview

Bojana Vasiljevic ObradovicBojana Vasilijevic is an example of someone who came to me looking to do an interview. I am so glad she did. I was familiar with her before she came to me, but did not know a lot about her. After learning about her, I became so impressed. Bojana has a great physique, which is obvious by her many many competitions and great placings, including just recently finishing 1st in the N.Y. Metropolitan. Being a gymnast was of help to her when she started training to compete, and as much as she loves the sport, even without the gymnastics background, you know she would be great. With her long competitive record, you can also tell she loves to compete, and loves the sport, and is one of many reasons every fan of the sport should be a fan of Bojana. So here is your chance to get to know an incredible woman.

Q: First,Bojana,I want to thank you for taking the time to do this.
A: Thank you for all your support for the women in sport. It is a truly an honor for me.

Q: Can you start out by telling a little about yourself. Family,where you are from,things like that.
A: I was born and raised in Yugoslavia (Serbia). I finished there High Medical School and University of Sports and Physical education. I am currently married,and my current city of residence is Monticello,NY.

Q: Before the gym were you an especially athletic person? Play any sports or anything?
A: I have been an athlete for as long as I can remember. I was a gymnast from time I was three years old,until I was 12. I was also a successful track and field competitor (sprint discipline). My whole life I was connected with thoroughbred racing, because it is a family tradition. I was thoroughbred rider and had my own horses. Before I came to the fitness world,I already had a good base from being so athletic. My whole life was training and working out. In gymnastic I learned my work ethic.

Q: What initially led you into gym?
A: Actually,gymnastic and track & field got me into gym, but I didn't really get into it seriously until I started competing in fitness. I was always interested in weights. When I was a little girl I loved so much Arnold Schwarzenegger!

Q: Was training something you picked up fairly easy? How long before you started to see results?
A: I picked training up pretty quickly, because of my sports background. The key of success in this sport is: good training, proper nutrition and healthy lifestyle. I really started seen results when I kept a close eye on my nutrition. Very quickly I saw a differences in my physique.

Bojana Vasiljevic ObradovicQ: How long were you training when you decided to compete and what made you decide to compete?
A: I would go with my friends to watch my first bodybuilding and fitness competition. When I saw fitness class and routines, in the moment I decided to compete. I think this is good things for me because I really miss the gymnastic training. In fitness I can continue to train with something that has a connection with my favorite sport,and improve my self. So,after 2 weeks I was doing my first show.

Q: Was competing something your family and friends supported at the time?
A: They like knowing I am doing something that I am passionate about. My husband has always been supportive of all decisions I have made. He is my trainer,because he was also sports competitor and now he is a Master of sport sciences.

Q: Was the first competition what you expected? Did anything surprise you?
A: I never thought I would get that scared on stage. I forgot my choreography and I improvised. Nobody knew ,not even the judges. I was 3rd,and I was very happy with that bronze medal. That day was full of surprises. I was euphoric next 3 days!

Q: You have a long contest history. So instead of having to list it all,can you list some of your highlights or favorite ones.
*2010 STEVE STONE METROPOLITAN CLASSIC- Figure A- 1st place
*2010 IFBB ARNOLD CLASSIC AMATEUR- Figure A- 2nd place
*2009 IFBB WORLD CHAMPIONSHIP,Italy- Bodyfitness(-158cm)-5th place
*2009 IFBB NATIONAL CHAMPIONSHIP OF SERBIA-Fitness-1st place
*2009 NABBA USA EAST COAST CHAMPIONSHIP-Figure short- 1st and Overall
*2009 WFF UNIVERSE,Germany-Fitness- 3rd place
*2008 IFBB FIT PARADE,Hungary-Fitness- 3rd place
*2008 WFF WORLD CHAMPIONSHIP,Germany-Fitness- 1st place
*2008 WFF WORLD CUP,Austria-Fitness- 2nd place
*2008 WFF UNIVERSE ,Germany-Fitness- 2nd place and Pairs- 1st place
*2007 IBFA EUROPEAN CHAMPIONSHIP,Italy-1st place
*2007 IBFA MISS & MISTER UNIVERSE,Italy-1st place

Bojana Vasiljevic ObradovicQ: As far as body parts,what do you feel is best one?
A: People always compliment my overall symmetry,especially abs,back or legs...For me-abs!

Q: Do you have a part you most like to train or favorite exercise?
A: My favorite exercise is definitely dead lift. I like classic exercises like squats, bench press, dead lift. You can't go wrong with that. I love the feel after a hardcore workout.

Q: What is your normal training routine and diet like, and how do you alter it for contest prep?
A; I train six days a week, hitting different body parts. I do cardio every morning and after weight training. If I am preparing for fitness class, I do my routine several times a week. In off season I do less cardio. If I had the energy during contest preparation, I would lift as heavy as I do off season. My diet is clean all year round, low carbs,low sodium,lean food....

Q: When someone sees or hears you compete for the first time,what is the most common reaction? More positive or negative?
A: Generally don't really hear negative comments or reactions. It is hard to explain to ordinary people the differences between bodybuilding and fitness/figure. It is a sport and art.

Q: When they see or hear it that first time,what is the one question or comment you are most sick of hearing?
A: People constantly asking me about my ABS. Do they look like that naturally, if not what exercise I do for this body part or how many hours you train for those abs. I always say: "This is genetics",and this is truth in my case.

Q: What is the biggest misconception about women who train and compete or the one thing you wish people understood?
A: First association of women in this sport is steroid using and unhealthy diet! This is a classic stereotype. Muscle tone body is the result of proper nutrition and specific training. Also many women are afraid of weight lifting training,and don't like to accept that they can't sculpt their body with just aerobic classes.

Bojana Vasiljevic ObradovicQ: What is the best and worst part of competing?
A: The best part for me is competing with my self, and trying to be better, watching how my body changes shape every day. The bad thing for me is tanning before competition. I hate competition color.

Q: Do you have any favorite competitors or any you admire?
A: I like the older generation of women's bodybuilders like for example Anja Langer. I love her. she's beautiful physically. Also I think that Elena Shportun is awesome physically,real elegant and feminine.

Q: Do you have a favorite cheat food?
A: Chinese,chocolate with peanut butter....

Q: If another woman told you she wanted to start training, what is the one piece of advice you most want to give her?
A: Most important to somebody who wanted to start training is to have good a trainer, somebody with good education and own experiences in this field. This is the way to save time, health, money, and see results very soon and keep it for long time.

Q: You are also a trainer. What got your interested in that and what do you enjoy about doing it?
A: I enjoy promoting a healthy lifestyle for everyone and also for people who would like to compete. Seeing people who are pleased with the results they get while training with me, gives me a great sense of accomplishment!

Q: You have a website coming soon. Can you give the address.
A: www.bojanafit.com

Q: Outside of training, any other hobbies or activities you enjoy?
A: I love so much to swimming, horseback riding, ski, make my competition choreography, design my competition suits.....

Q: Can you describe typical day in the life of Bojana Vasiljevic-Obradovic.
A: First thing in the morning is a cardio session before my first meal (I like to swim early in the morning). After that I go to gym for weight lifting training and work with my clients (personal trainings).

Q: What is one thing people would be surprised to know about you?
A: I was a rider in thoroughbred horse racing, and I had an bad accident with a horse a few years ago. I am happy that we both survived.

Bojana Vasiljevic ObradovicQ: Describe Bojana Vasiljevic-Obradovic in five words.
A: Dedicated, Courageous, Loyal, Athletic, Optimistic...

Q: Any set plans for the near future as far as competing or anything else?
A: NY Metropolitan, IFBB European and World Championship 2010

Q: Anything you want to take this opportunity to plug or promote?
A: Thanks to my family and friends to support! Also thanks to people who did not believe in me-they gave me extra energy to succeed-their negative energy has been my fuel !

Q; Are you looking for sponsors? If so how can they reach you and what are they getting in Bojana Vasiljevic-Obradovic the athlete and competitor?
A: Yes I would love to have sponsors with products I truly believe in. I would work very hard to promote these products with honesty and sincerity. And I believe that people would see this and know I believe in the products I am talking about.

Q: Bojana,again,I thank you for taking the time to do this. Any last words before you go?
A: Thank you for promoting our sport and good luck with your site!

Interview from: http://promotingwomen.blogspot.com/

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