Jana Teder came to bikini fitness through the dance studio, rather than a spur-of-the-moment New Year’s resolution. Her story shows how a background in physical activity, discipline and honest hard work can lead to Estonian championship titles and international medals.
What drew Jana Teder to bikini fitness
Before stepping onto the fitness stage, Jana had a background in gymnastics, athletics and dance. Dance in particular set her on the path to bikini fitness. Several members of her dance troupe were already competing, and Liis Vahter kept asking her: “So, when’s your turn?” When Egle Eller-Nabi also backed the idea, Jana gradually began looking into it.
In truth, it was far from an overnight decision. She spent three years weighing it up and worrying before finally stepping onstage. But once she did, she quickly reached a high standard: her first major season brought Diamond Cup silver medals in both her height category and the masters division.
Estonian championship titles, silver medals at the World and European Championships, and an overall win at the Tyngre Classic followed. Each matters to Jana in a different way. Some medals confirm her competitive standard; others stand out because of the work it took to earn them.
How Jana Teder trains and eats
Jana is 171 cm tall. Weight alone tells you very little in bikini fitness, but it still gives some indication of your physical condition. Her stage weight has been around 60–61 kg, compared with approximately 69 kg in the off-season. The key difference is body fat percentage, rather than simply the number on the scales.
Her coach, Sergei Popov, provides the framework for her training programme. In the off-season, Jana does four heavy strength training sessions a week. During contest preparation, her training load increases to 5–6 workouts a week, alongside posing practice every morning and, when needed, aerobic exercise on a cardio machine.
So what really matters? For her, it is knowing she has done everything she needed to do. Narrowly missing out on a placing is easier to accept when you know you left nothing to chance in your preparation.
Her approach to nutrition is more relaxed in the off-season. Jana eats in a calorie surplus then, focusing mainly on getting enough protein and good-quality fat in her daily diet. Things become stricter during the competition season. In a calorie deficit, every calorie counts, and her diet needs to be simple, clean and easy to monitor closely.
She names Asian and Japanese cuisine among her favourites. What appeals to her also depends heavily on the stage of her diet. Towards the end, even a bite of boiled chicken with a sip of coffee can taste surprisingly good. That is the everyday reality of a contest diet that beautiful stage photos do not always reveal.
Jana Teder on motivation in everyday life
Jana describes her motivation as an inner fire. She is used to expecting a lot of herself, and once she has a goal, she does not need to give herself an extra push. It is a matter of doing what needs to be done and finding solutions.
From the outside, her schedule might seem crazy. Work, choir rehearsals, the gym, friends, walks, cinema trips and reading can only fit into one life if those activities balance each other out. For Jana, relaxing does not just mean lying on the sofa. Sometimes the mind gets a rest precisely when the body finally gets to move.
The supplements she takes most regularly are omega-3 fish oil, vitamin D, vitamin C and magnesium. On workout days, she adds glutamine and BCAA as needed. She takes other supplements based on blood test results. She uses little protein powder, preferring real food whenever possible.
Practical advice for getting into better shape
The simple truth is that wanting it is not enough. Jana stresses the importance of taking responsibility for what you do and what you leave undone. If your goal is to get into better shape, give yourself time. Discipline and consistency may not always sound exciting, but they are what turn small wins into bigger changes.
Another important point concerns everyday fatigue. After a day at work, you may feel you have no energy left for a workout. Often, though, it is your mind that is tired, rather than your body. A walk, a gym session or a group exercise class can restore the balance that a day at the office has worn away.
Third, Jana recommends keeping your curiosity and enjoyment of life alive. Try new activities, get moving and enjoy life. Keeping your body active often helps keep your mind fresh and young, too.
FAQ: Jana Teder and bikini fitness
How did Jana Teder get started in fitness?
She came to bikini fitness through dance. Knowing people who competed in fitness and their repeated, encouraging questions eventually prompted her to explore the sport more seriously.
What are Jana Teder’s biggest achievements?
Her Estonian championship titles, silver medals at the World and European Championships, and overall win at the Tyngre Classic are especially important to her.
What does Jana Teder recommend for getting into better shape?
Give yourself time, take responsibility for your choices and do not confuse mental fatigue with physical tiredness. Getting moving often helps more than making yet another excuse.
Author:Turg.Fitness.ee
Come and train! ArtGym
