Vanja Kovačić is a highly experienced kinesiologist, bringing 30 years of expertise in health-oriented fitness for both recreational and competitive athletes. As the owner of the Fitfinity fitness centre, she has dedicated herself to fostering wellness in her community.
Vanja is a two-time national champion in the Bodyfitness category and was recognised as the IBFF World Figure and Overall Champion in 2013. Furthermore, she serves as an educator in several important areas, including posture, breathing techniques, strength training, and specialised training for pregnancy and postpartum recovery.
Her commitment to advancing knowledge in these fields greatly benefits her clients and fellow professionals alike.
Nutrition & Wellness
1. How do different types of food, like carbs, fats, and proteins, help with muscle recovery or energy during workouts?
Each of the essential nutrients plays a crucial role in muscle recovery and the distribution of quality energy during training. Training causes micro-ruptures in muscle fibres, which are then regenerated with optimal protein intake (from 1.6 - 2.2 g/kg of body weight). Carbohydrates after training help restore glycogen stores, and together with proteins accelerate muscle recovery. Carbohydrates are broken down into glucose and are the main source of energy during training, while their excess is stored as glycogen in the muscles and liver. Fats are broken down more slowly and are a source of long-term energy and hormonal stability.
2. How important is the timing of meals or snacks around workouts, whether before or after?
The timing of meals for women should be closely aligned with their training sessions. Due to a more sensitive endocrine system, women are more prone to muscle breakdown or catabolism during prolonged periods of hunger, such as with intermittent fasting. Dr Stacy Sims recommends that women eat breakfast in the morning, or at least consume a lower intake of carbohydrates, fats, or proteins before events like morning training. Additionally, women should aim to eat a meal containing proteins and carbohydrates about one hour after training to ensure quality recovery. In contrast, men have a larger "nutritional window." Fasted training typically does not lead to catabolism for men if they are maintaining an overall energy surplus. Overall, everyone must consume nutritionally rich foods throughout the day while being mindful of timing, ideally within a one-hour window relative to daily activities.
3. Are there some “healthy” foods that people believe are good, but aren't really ideal for regular eating?
Unfortunately, there are many foods that fall into this category, and people's understanding of nutrition is still lacking. This includes items like granola and various fitness cereals, fruit yoghurts and other flavoured dairy products, store-bought shakes, protein bars, and fruit juices. All of these are processed foods that lack digestive fibre and are high in sugar, artificial sweeteners, and saturated fats. Therefore, it is crucial to read labels carefully and not be misled by the advertising of "popular" products.
4. How can someone on a budget plan healthy meals or snacks that still support their fitness goals?
Understanding the importance of a healthy diet for our overall well-being motivates us to plan effectively. This enables us to purchase larger, more affordable packages of food. Staple items like eggs, rice, chicken, and olive oil typically fit comfortably within the budgets of most people. Additionally, we should choose fruits and vegetables that are in season, as they tend to be less expensive.
5. What are some practical alternatives to common high-sugar snacks that still give energy?
Homemade cake with reduced sugar, energy bars made of oatmeal, peanut butter, and dates, yoghurt or kefir with fruit, chia pudding (soaked chia seeds, a little oatmeal, almond milk, and blueberries), and dark chocolate with 75% or higher cocoa content.
Mental Health & Motivation
6. In your experience, how does regular exercise influence a person’s mood, self-esteem, or mental clarity?
In today's fast-paced world, high levels of stress, along with predominantly sedentary jobs or prolonged periods spent in uncomfortable positions, can take a toll on our bodies. This not only affects our physical health but also leaves us mentally and emotionally drained, irritable, and with a noticeable drop in vital energy. Engaging in exercise triggers the release of serotonin and endorphins, which significantly improve our brain chemistry. As a result, we experience an uplift in mood and find it easier to relieve stress. By adopting exercise as a regular part of our lifestyle, we enhance our physical capabilities, improve our appearance, reduce pain, and boost our self-confidence. Additionally, physical activity stimulates blood circulation and increases the flow of oxygen to the brain, which contributes to better focus, improved memory, and enhanced mental clarity.
7. How do you motivate clients who feel too tired, busy, or unmotivated to work out?
Almost every client experiences some of the issues mentioned, but when they call, it's clear they want to make a change and feel better about themselves. This desire is often driven by the understanding that education plays a vital role in personal growth. With well-designed training programs, most clients are inspired to embark on their self-improvement journey. As they begin to implement positive changes, they become more accustomed to their new lifestyle, and their own successes serve as additional motivation. To stay committed to fitness goals in the long run, individuals should focus on two key factors: discipline and effective organisation of their daily and weekly obligations.
8. How can fitness enhance personal image and self-confidence without becoming obsessive or unhealthy?
Engaging in fitness offers numerous benefits, especially when it occurs in a balanced manner that challenges us while avoiding over-exertion, which can lead to exhaustion, injuries, and the potential to abandon our efforts. Many individuals find it difficult to juggle their daily responsibilities, and rather than elevating their skills and knowledge, they may feel emotionally stagnant. This can often result in a desire to release pent-up negative energy during training sessions. While exercise can undoubtedly enhance our emotional well-being, it is crucial to approach it with mindfulness. Training too frequently—about five to seven times a week—with high intensity and volume may indicate an underlying issue. If workouts leave you feeling drained every time, it may suggest that you’re using exercise as a way to cope with stress rather than as an avenue for promoting your overall health, appearance, and personal development. Awareness of our motivations is important. Overtraining can become an addictive behaviour, similar to that of alcohol use, overeating, or smoking, but it is often disguised under the guise of pursuing a "healthy lifestyle." Additionally, the rise of social media can lead individuals to develop concerns such as orthorexia, characterised by an excessive preoccupation with food choices. It is important to maintain a healthy perspective amidst the myriad of fitness influences and to avoid comparing ourselves to others’ achievements or appearances.
Technical or Measurable Aspects
9. Do you suggest using tools like heart rate trackers, fitness apps, or food diaries? Why or why not?
These tools can be advantageous for monitoring progress when used as helpful guidelines rather than as a basis for unhealthy competition regarding weights, kilometres, calories, and similar metrics. While support can enhance our efforts, it’s important to avoid additional stress. If you find yourself becoming overly focused, constantly checking your watch or counting steps and calories, it may be beneficial to take a brief break from these tools for a week. This period of relaxation and reflection can provide an opportunity to reassess how best to use them in a balanced way moving forward.
10. How can someone track progress at home without a scale, especially for those focusing on wellness rather than weight?
It's important to learn to listen to our bodies. We should pay attention to whether we feel better, if the pain in our knee has decreased, if we have more energy throughout the day, if our strength has improved, or if we can sit in class all day without experiencing back pain. We can also track our progress by taking photographs every six weeks or by measuring the circumference of our waist, hips, and other areas. Additionally, clothes that fit us better serve as an excellent indicator of our progress.
Extra
11. What’s one myth or tip about fitness or nutrition that you wish more people understood?
Unfortunately, one could write an entire essay about the myths surrounding fitness, but if I had to highlight one slogan, it would be "Go hard or go home." It should really say, "Go smart or go home." It's important to understand how fitness can benefit you, or to hire a qualified and experienced trainer. Doing otherwise may not be effective. Sweating profusely or experiencing constant muscle soreness that leaves you unable to recover for days is not a sign of effective work; in fact, it indicates the opposite.
12. If you could give one piece of advice to a teenager or young adult beginning their health journey, what would it be?
Engaging in physical activity is essential as our bodies thrive on proper movement for optimal maintenance. It’s important to listen to your body; the feeling of “I feel great” shouldn’t overshadow the need to address any injuries that may arise from inadequate exercise techniques, which may require physical therapy or other treatments. Setting realistic goals for yourself can facilitate gradual and sustainable improvements in both your physical and mental well-being. Additionally, maintaining a balanced diet and making steady progress in your fitness journey are vital components of achieving long-term success.
Fitness & Workouts (At Home + Seasonal)
1. What are the most effective types of at-home workouts for someone with limited space and no equipment?
In situations where space is limited and equipment is not available, it's entirely possible to engage in effective exercise using just our body weight. By thoughtfully organising our training plan, we can effectively target all major muscle groups, promoting strength, endurance, stability, and mobility. There are several methods we might consider for structuring training sessions, including:
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Stationary workouts: Focusing on one exercise at a time.- Supersets: Performing two exercises consecutively, followed by a brief rest period.- Circuit training: Completing a series of 5-8 exercises in 4-5 circuits.- Interval training: Alternating between periods of intense effort (e.g., 1 minute) and rest (e.g., 2 minutes). Exploring these varied approaches can help ensure that our workouts remain both engaging and effective.
2. How can I adapt my fitness routine across different seasons to take advantage of natural rhythms, adjust for temperature changes, and maintain energy levels year-round? Would you recommend specific seasonal activities like swimming in summer and hiking in winter that utilise the unique environmental conditions of each season for a more varied fitness routine?
Visiting fitness centres provides us with excellent opportunities for staying active throughout the year. However, I believe it is also crucial to connect with nature, and I encourage everyone to embrace the seasonal advantages for outdoor activities. During the summer months, engaging in activities such as swimming, kite flying, and beach volleyball can offer a refreshing change from regular workouts and enhance our movement capabilities. Moreover, regardless of the season, incorporating activities like walking in the forest and brisk walking into our routines can be beneficial for our overall well-being.
3. Can you suggest bodyweight exercises that target the major muscle groups for a full-body workout at home?
Exercises for strengthening the trunk can include various options such as "dead bugs," "bird dogs," and dynamic planks with trunk rotation. To effectively engage the lower body, we can incorporate different forms of squats such as goblet squats, B-stance squats, Bulgarian squats, lunges, and squat jumps. It's important to maintain control of the upper body and torso muscles during these exercises, as the body functions as a cohesive unit, and all segments are interconnected. For the upper body, effective exercises include push-ups, dips on a bench or chair, and pull-ups using a sturdy table or balcony railing for support. I want to emphasise the importance of proper diaphragmatic breathing during all exercises. This not only makes it easier to perform the movements but also enhances oxygen intake to the cells.
4. What are fun and budget-friendly ways to stay active during the winter months when it's harder to go outside?
It is essential to ensure that training remains an enjoyable experience, so selecting activities that bring us joy is key. Alongside the home workouts previously mentioned, one might consider engaging in mat Pilates, yoga (which can be particularly helpful for individuals with stiffness in their legs), HIIT, or dancing. Additionally, outdoor activities such as sledging, walking, and hiking can provide excellent alternatives.
5. How can I stay motivated to work out consistently at home without a gym's structure or a personal trainer?
Setting small goals can help you stay motivated. For example, you might focus on learning a new exercise, working out online with a friend, or taking on small challenges together. Regularly tracking your progress—such as the number of sets, repetitions, and overall performance—can make training more engaging over time. Listening to good music can also motivate you to push through those last two crucial repetitions. While external motivation, like the desire to prove something to someone, can be limiting, internal motivation is more sustaining. When you recognise and feel how much training improves your quality of life, it becomes an inexhaustible source of motivation that supports your longevity.
6. What is the physiological impact of high-intensity interval training (HIIT) versus steady-state cardio, and how can each be optimised for different fitness goals when working out at home?
HIIT (High-Intensity Interval Training) is effective for increasing our aerobic capacity and VO2 max, which is the maximum oxygen uptake and a key predictor of overall health. It also has an EPOC effect, meaning it promotes greater calorie consumption even after the workout has ended. On the other hand, steady-state cardio involves continuous work at a lower intensity. This type of exercise enhances the endurance of the cardiovascular system and is often utilised as a recovery method following intense training, sometimes combined with practices like using a sauna or taking cold baths. I recommend incorporating both types of training periodically. Use HIIT during periods of intense preparation and steady-state cardio when you need a calmer approach that is less demanding on your energy reserves. It's important to note that I didn't mention fat loss when discussing aerobic training. This is a common misconception. We need to shift our mindset: we shouldn't train solely to burn calories—especially after consuming unhealthy foods. Instead, we should focus on incorporating high-quality, nutritionally rich foods into our diet, which serve as building blocks (proteins) and energy sources (carbohydrates and fats). Any physical activity will contribute to fat loss as long as we maintain an optimal nutritional balance and caloric intake for that process.