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The Secrets Behind The 4X Ms Australia, Janet Kane

The Secrets Behind The 4X Ms Australia, Janet Kane

Janet Kane is one of the most successful natural competitors in the world having won 4 x Australian titles, 3 x INBA Olympia titles, 2 x INBA All Female Classic titles, 2 X Australasian title, Ms Asia Pacific and FitX as well as numerous state titles.

Janet Before and After
Left: Janet 2006 – Right: Janet 2014
Many years of hard work and dedication!

She is a competitor with one thing in mind, improvement. And year after year, she certainly brings that to the stage.

As Janet’s trainer and coach for many years I bet you would like some insights of what we do to help Janet continue to bring a better package to the stage. So here are my top tips!

1.    Plan.

Both Janet and I love to plan. When Janet tells me her plans for the year of what shows she wants to do, I backward plan and periodise her training for the year. This way she can relax knowing what’s to come. Periodising training also allows you to break up the year and know exactly when to increase volume and intensity and when to deload and recover.

2.    You can’t coach yourself.

As I find with most competitors, they can be a little hard on themselves which often directly translates to not resting when they need to. It’s an absolute must in this industry to have a hard work ethic, however, you grow at rest, not while lifting. When competitors are left to their own devices I find they train too much. With that said, there is also a time and a place for twice a day training, you just need to know when to hold’em and know when to fold’em. Having someone who you can trust who is not you is essential. You can’t see your back swing.

Photo by Melita Jagic
Photo by Melita Jagic

3.    Its not a diet, it’s a lifestyle.

Janet embodies this. There is no “offseason”. Its foods for purpose and everything is a choice. When it’s a choice you’re not “missing” out on anything. You’re the one who chose to get on stage, so remember; no one is taking anything way from you. For long-term success, make it a lifestyle. If someone asks, “are you dieting for a show?” smile and say no, this is how I always eat (even if you are actually getting ready for a show).

4.    Work with someone who understands functional health.

For Janet, obviously that’s me (and my wife). What this allows us to do is assess Janet’s health on quantifiable levels.

Example, for Janet’s last prep we ran an organic acid profile which gave us specific information about Janet’s Kreb’s cycle- more importantly, the deficiencies in the metabolic pathways and what vitamins and minerals we could use to optimize her results while supporting her health and energy levels.  We use functional lab tests in addition to BioSignature/BioPrint to make sure we have our bases covered.

Improving the health of a competitor improves the results hence functional health testing and the interpretation is an easy way to avoid any plateaus downs the line and also ensure the competitors health is in check at all times.

5.    Measure

You can’t manage what you don’t measure. Out of competition, I like to keep measurements around lifting. Example, bench press, squat, deadlift.

During comp prep, the most important things to measure is body fat (not weight on the scales). We use a 14-site body test assessing both, total body fat and skin folds. This way we can not only see if competitors are dropping body fat but where they are dropping body fat from.

Janet and Mark back stage after Janet winning her 4th Australia title
Janet and Mark back stage after Janet winning her 4th Australia title

By Mark Ottobre

If this all sounds too hard and you would like my team at Enterprise Fitness to take care of your prep, contact Enterprise Fitness by emailing [email protected] or call 1300 887 143.

Additionally, I run a 2-day intensive internship program on training the female competitor where I give you exact training, nutrition and supplementation that we use with our competitors to give them extraordinary results. For more information on the Female Competitor Internship click here: 

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