Coaching Journey and Current Lifestyle


Jelena’s coaching philosophy is rooted in creating balance and sustainability. She emphasizes building strength through consistent training, proper recovery, and effective nutrition strategies. Her personal journey reflects the very methods she teaches, making her relatable and approachable as a coach.


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The Nutritional Blueprint


Jelena’s nutrition approach focuses on simplicity, sustainability, and flexibility:

• Protein: 1 gram per pound of body weight daily (approximately 135–140 grams). She ensures her protein intake is spread across three main meals, prioritizing whole, complete sources like lean meats, eggs, and dairy.
• Meals: Jelena eats three balanced main meals per day, complemented by two snacks. One snack is a high-protein and carb option (often her pre-workout meal, like oats with Greek yogurt, fruit, and cinnamon). The other is a fun, flexible snack, typically 150–200 calories.
• Whole Foods: 90% of her diet consists of minimally processed, high-fiber whole foods. She leaves 10% of her intake for flexible snacks or processed foods, even during mini cuts, ensuring her approach is sustainable.
• Dining Out: Jelena rarely eats out, but when she does, she maintains the same meal structure and practices portion mindfulness.
• Hydration: Drinks 2.5–3L of water daily, alongside two cups of coffee and the occasional Diet Pepsi.

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Training Regimen


Jelena’s training routine is built around progressive overload and smart programming:

• Frequency: She trains four times per week—two lower-body days and two upper-body days.
• Structure: Her workouts include five exercises, prioritizing compound lifts first, followed by accessory work. She repeats the same leg day exercises twice a week, which has led to noticeable strength improvements.
• Adaptability: Jelena trains for intensity, focusing on proper form and pushing close to failure rather than chasing heavy lifts or PRs. She adjusts her routine every 2–3 months by changing exercises or rep ranges, keeping the structure consistent.
• Recovery: Recognizing the importance of recovery, Jelena transitioned from training five days a week to four, allowing her body to rest and perform optimally.