Meet Justyna Krolik, an inspiring athlete whose journey from adversity to athletic achievement is
nothing short of remarkable. Growing up without the stability of a family home, she learned early
on to rely on her resilience and determination. Today, she’s not only competing in the world of
physical culture but also inspiring others to believe in their potential, regardless of where they
come from.
In this exclusive interview, Justyna opens up about her intense training, the importance of
mental strength, and her vision of a healthy lifestyle, offering a glimpse into what it takes to
reach the top and stay motivated through it all.
● Can you tell us about your early life? Were you always passionate about fitness?
From a young age, I was always active and tried different sports, but none of them really stuck
with me. It wasn’t until I discovered bodybuilding that I found my true passion for the gym and
fitness. Living a healthy lifestyle has always been a top priority for me, and bodybuilding gave
me the discipline and motivation to embrace it. It’s become a way of life that I can’t imagine
being without.
● Competing in physical culture can be mentally and physically demanding. What have been the biggest challenges you’ve faced in your journey so far?
I’ve faced a few big challenges. One of the toughest was when I lost two family members during
my competition prep. Balancing grief, a strict diet, a gym plan, and a full-time job was tough, but
I pushed through, even on little sleep. I consider myself strong, both mentally and physically,
and I thrive on challenges. Another tough moment was injuring my neck two weeks before my
first competition. I had to keep training while managing the pain with massages and painkillers.
Challenges like this remind me not to give up and that every obstacle makes you stronger.
Posing has been another hurdle—people don’t realise how hard it is. For someone with no
dance background, learning to pose confidently on stage is tough, and it’s something I’m still
working on.
● What does your typical training routine look like? How do you balance different aspects of fitness, such as strength, flexibility, and persistence?
My training routine is intense! It’s all about high reps, heavy weights, and pushing through the
pain. If you don’t push yourself, you won’t see results. Here’s how my day typically looks:
- 5 am: Wake up, check in with my coach Rob Taylor, and drink morning collagen.
- 5:30 am: 45-minute cardio (either biking or a walk, depending on how close I am to the
competition). - 6:30 am: Abs workout when I get back home.
- 7 am: Breakfast while prepping my meals for the day, based on my coach’s instructions.
- 8 am: Off to work.
- 5 pm: Head to the gym after work for a 2-hour workout, followed by 40-60 minutes of cardio
(depending on how close you are to your competition it can vary), 15 minutes of stretching, and
30 minutes of posing practice.
By 10 pm, I’m home and ready for bed. This routine is non-stop, seven days a week. On
weekends, it’s the same, but I also check in with my coach and do extra posing lessons. It’s a
demanding lifestyle, but it’s all part of the process.
● Physical culture involves strict training regimens. How do you stay motivated and
push through tough training sessions?
It might sound crazy, but the busier you are, the faster the days fly by, and you think less about
being hungry or tired. If you ever choose this path, you have to be super strict with your diet and
workouts and don’t let anyone convince you otherwise. You need to stay focused with tunnel
vision and avoid distractions. I’ve had to turn down party invites, family dinners, and social
events, but it’s all about keeping your eyes on your goal and not letting anything get in the way.
● Nutrition plays a vital role in maintaining a healthy lifestyle. Can you share what a
typical day of eating looks like for you?
I love being strict with my nutrition and having a plan. Prepping my meals makes my busy day
easier since I always know what I’m eating. I carry all my meals with me, so even if I’m stuck in
the car for hours, I never miss one. Sometimes I have to eat them cold, but that’s just part of the
commitment—no excuses. My meals are simple and quick to make, like chicken and rice or beef
with cucumber. I have five meals a day, every four hours, and it’s important to stick to that
schedule. My favourite breakfast, even when I’m not prepping, is cream of rice with protein,
blueberries, and almond butter.
● Are there any foods or supplements you take that help you stay at the top of your
game?
The only supplements I take are a daily mix of vitamins, like Vitamin C, B, A, omega-3 fish oil,
zinc, magnesium, and Opti-Women vitamins. It’s all about covering the basics.
● How important is mental health in maintaining a healthy lifestyle? Do you
incorporate mindfulness or other mental practices into your routine?
Mental health is key during prep! If you’re struggling mentally, your body won’t respond or
recover properly, which affects performance. To keep my mind clear, I go for walks every
evening with music, which helps me relax. Talking to family or friends about what’s bothering me
also keeps me grounded. It’s important to step back and see things differently, as there is
always a solution to every situation.During prep, all you think about is food, but remember, it’ll
still be there when you’re done. Focus on the end goal, and when it’s over, you’ll feel proud of
yourself and the support you’ve had.
● How do you define success in the fitness world, and what would you say is the
key to long-term sustainability in a healthy lifestyle?
In fitness, success varies by individual goals but often includes building strength, stamina,
flexibility, and overall wellness. True success goes beyond physical appearance, it’s about
feeling good mentally, emotionally, and having a positive relationship with your body. The key to
long-term sustainability is consistency: staying active, eating nutritious foods, and practising
self-care regularly. Finding activities you enjoy and creating a balance between exercise,
nutrition, and rest is crucial. Setting realistic goals, celebrating small wins, and staying positive
helps you stay committed to your fitness journey. Progress takes time, but every step counts.
● Where do you see yourself in five years as an athlete and advocate for healthy living?
In five years, I see myself as a successful athlete competing at the Olympia and a strong
advocate for healthy living. My goal is to inspire others to prioritise their well-being, showing that
anyone can reach their dreams with dedication, no matter their background. Growing up without
parents and moving between multiple homes, I know firsthand the power of resilience. Today,
I’m achieving gold medals and pushing through life’s challenges, proving that anything is
possible if you believe in yourself, even when no one else does.