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

 When I was 20 years old I wanted to get my abs tighter and my legs more muscular, so I signed up for a gym membership, I didn’t go straight to the weight train room , I decided to take the classes that were more fun. For about 2 years I went to the gym 4 to 5 times a week and my body improved tremendously. Body sculpting, step and some dance classes were the ones I used to go most, sometimes I visited the weight-training room mostly focusing on legs and glutes, which is a must have in Brazil. One day someone in the gym invited me to compete in a fitness show in my home State Sao Paulo, I incorporated an upper body workout a better diet and 4 months later I won my first Fitness Competition and will now follow a fit lifestyle forever!

How do you stay motivated?

I love what I do , I love my lifestyle, that is more than enough motivation for me.

What types of cardio have worked best for you?

I am always changing my cardio because I get bored easily, however stairs and elliptical are the cardio machines I use most in the gym.

Do you have a favourite healthy recipe?

I don’t have one, I have few of them. I will share what I made today.  Boiled Turkey Breast: I marinate the Turkey breast with lime, garlic, onion, red pepper and paprika, let it sit for 2 hours.  Then I cover the Turkey breast with aluminium foil and boiled at 350 for 25 min. I then take it out, take the foil off, place sliced onion and cubes of pineapple on top.  Put it back in the oven for 15 minutes without the foil.  It is moist, tender, delicious and healthy!

What does your diet consist of?

My diet consists in 5 to 6 meals a day mostly, egg whites, white fish, chicken, turkey, Japanese yams, white and brown rice, corn cakes, veggies, salads and nuts. Water, and sometimes diet beverages as a treat.

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

Everybody has cravings but its about how strong mentally you are. I think you should eat 90% of your meals according to your goals, and 10% of whatever you like most once in while, you deserve it. If I am close to competition then I eat clean all the time and I am fine with it.

 

What are your top 3 favourite exercises?

• Barbell squats
• Dips
• Lateral raises

Do you listen to music whilst you train?

Yes I do. When I am doing cardio mostly dance, house and Pit Bull.  When I am lifting weights it depends of my mood, Pink, Rihanna or some times even love songs, I know it sounds different but I like to feel happy and focused when I lift weights. I don’t like the heavy metal, loud music that most people do.

What is your training routine like?

Off season
30/40 min cardio 5 days a week.
Weight train 5 to 6 times a week.

Pre contest
45 to one hour fasted cardio 6 times a week.
Weight train the same scheme but lighter with more reps and supersets plus 20 to 30 min cardio afternoon 4 to 5 times a week.

Do you set short and long term goals?

I always set goals, they can be short or long depends on what the goal is. I like to have things to look forward, make a plan and go for it.

What are you most proud of?

I am proud of many things I have conquered in life. Inside the gym, I am proud of the time and sacrifice that I’ve put in to build my body and with this I have had the chance to be crowed Ms Physique Olympia. Outside it’s rewarding when I hear things like "How much I have inspired people to follow their journey or how much more motivated they were going to the gym, it makes me proud to be a good example!

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

Yes I have, I just adjusted to it, I don’t give up easily and I take constructive criticism well!

How do you measure your progress?

I measure it by the scale, mirror, photos, videos, and consulting from a friend who knows my body.

Who are your favourite, athletes or fitness models?

I admire many people male and female, I don’t have one in particular.

What supplements would you use/recommend if any?

Protein shakes and bcaas, we need extra protein to build strong lean muscles.

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

1. Don’t be afraid of lifting weights.
2. Eat well and clean.
3. Do cardio.

Juliana Malacarne

Height: 5ft, 2in, Weight: 127lbs off season 118lbs  pre-contest

Facebook: Facebook.com/juliana.malacarne