J-Stamina

PERSEVERANCE. STRENGTH. RESULTS.

I Started at 195kg.

I'm not finished.

Ten years, one four-year detour, over 100 kilograms to lose in total. Everything I've learned on the way is in here.

Where I started

I thought I was having
a heart attack.

It was 2015. My chest was tight, my heart was racing, and I was convinced my body was about to give up on me. It turned out not to be my heart at all. It had been anxiety the whole time.

It frightened me enough to change something anyway. So I messaged a man called Marek. At the time he was a supplement consultant at Dis-Chem - I had no idea he did personal training as well. I asked him whether he would help me lose weight, which I honestly wasn't sure I could do.

I just started walking into the unknown.

Why I started

My daughter needed me more than I needed myself.

I needed more meaning in my life. I needed a reason to keep going. And I needed to show my child what a person can actually do with a life.

I wanted her to become the best version of herself. But I knew that before any of that could be real for her, it was going to have to start with me.

It frightened me enough to change something anyway. So I messaged a man called Marek. At the time he was a supplement consultant at Dis-Chem - I had no idea he did personal training as well. I asked him whether he would help me lose weight, which I honestly wasn't sure I could do.

I just started walking into the unknown.

So I went on my journey - and somewhere along it, I found a passion I want to hand on.

Not just to her. To as many people, and as many generations, as I can reach.

The progress so far

I lost 91 kilograms.
Then I lost the plot.

We started in 2015 at 186 kg, and for a long time it went well - better than I understood at the time. I came down to 95 kg.

Then I needed excess skin removal surgery. I started planning how to raise the money for it and got nowhere, and that knocked me. On top of it, Covid arrived. I lost myself in the process: focusing on the wrong things at exactly the wrong time, until I'd lost the plot completely.

It took me four years to get back to it. Four years of just staying in the loop, keeping some kind of exercise going, waiting for it to click again.

It clicked. I'm better than ever - stronger and wiser than I was the first time round.

I'm telling you this because the four years matter more than the 91 kilograms do. Anyone can lose weight once. Coming back afterwards is the part nobody teaches you.

STRONGER TOGETHER!

My journey is far from over. That's exactly why I can help you.

I'll meet you where you are, not where you think you should be.
We persevere, we build real strength, and we put you with people who won't let you disappear.

The Packages

Three ways in.

Recipe packs that make macro tracking simple,
Training that sticks & Coaching for accountability.

Nutrition

The food sorted, in one download.

R799

R499

300+ Recipes
Scannable with MyFitness Pal
Easy Macro Tracking
Wholesome Ingredients
High Protein, Low-Carb & more...
Plant Based Pack Included

Transformation

The full path, in order.

R1295

R995

Starting Fat Loss Program
Lean Muscle Program
Eat Real Food Program
Bullet Proof Gut Program
Metabolic Reboot Program
Final Fat Loss Program
Habit Stacking Challenge

Coaching

Train with Janja and Marek.

R2195

R1895/pm

The J-stamina pathway

Six programmes,
run one after the other

Whether you're starting from zero or starting over, I've got something to help you perservere, builld strength and get results.

1
The Starting Fat Loss Programme

Three short sessions a week, at home or in a gym, nothing you can't do at your current size. The goal is showing up, not burning out.
2
The Lean Muscle Programme

Strength work so the weight you lose stays lost. This is where the body starts changing shape rather than just getting smaller.
3
The Eat Real Food Programme

Cooking, portions, and swaps. Still no calorie counting — you learn what a plate should look like before you learn the numbers.
4
The Advanced Bulletproof Gut Programme

Bloating, sluggish digestion, and the 3pm crash. Fibre, timing, and finding the foods that don't agree with you.
5
The Metabolic Reboot Programme

For anyone who's dieted for years and stopped responding. You eat more, train harder, and rebuild what the crash diets took.
6
The Final Fat Loss Programme

The last stretch, and the fussiest one. Tighter tracking, tighter training, and a real plan for holding onto it afterwards.
+
The Habit Stacking Challenge

Runs alongside all six from day one. Mindset, gratitude, drinking less, and the small daily habits that decide whether any of the above sticks.

The Recipe PAcks

Food you'd cook anyway,
already counted

Every recipe carries a barcode. Scan it into MyFitnessPal and the whole meal logs in one go - no weighing each ingredient, no guessing.

High Protein The one most people live in. Enough protein to hold onto muscle while you lose.

Breakfast The meal that decides the rest of the day. Fast enough for a work morning.

Low Carb For weeks when it suits you. An option, not a rule.

Vegetarian Meat-free without living on cheese and pasta.

Vegan Fully plant-based, with the protein actually accounted for.

Soups & Salads Batch-cook on Sunday, eat all week. Cheap and filling.

Quick Meals On the table in twenty minutes, from a normal shop.

Treats Braai puddings, birthdays, December. Built to fit, not to be resisted.

Scannable in MyFitnessPal. Point your phone at the barcode on the recipe and the meal logs itself, macros and all.

The Library

Short guides for the
questions that stall people

Instant access to the full library of short guides when you purchase anything on my website.

Carbs 101
Fats 101
Cholesterol 101
Chocolate 101
Alcohol Calorie Guide
Ten Small Habits to Drink Less
Cooking Oils
Cooking Methods Cheatsheet
Dirty Dozen & Clean Fifteen
Fresh vs Frozen
Effortless Shopping Guide
Food Tracking Guide
Energising Fruits for Training
The Power of Zinc
Dietary Fibre
Veggie Power
BBQ Marinades
Festive Survival Guide
Goal Setting Worksheet
Growth vs Fixed Mindset
5 Habits of Mindful Eating
7 Day Gratitude Challenge
9 Step Positive Mindset Guide

The Trainer

Marek Zadlo

Marek started training at fifteen and won the South African Bodybuilding Championships at twenty. He writes the training side of every programme here, and he's the one getting Janja to the stage.

He was working the supplement counter at Dis-Chem when Janja first messaged him in 2015, and he has coached her ever since. He's worked with people at 190 kg and people at 60 kg, and he'll tell you the first group works harder. His rule for everyone: just be your best.

FAQ

Questions people ask first

Yes, and most people can't. Programme one is built for a lounge floor and a pair of trainers. Janja walked to the corner and back for the first three months. The gym comes later, if you want it at all.

Not at the start. The first three programmes are about cooking, portions and habits. Tracking only appears in programme five, once it'll actually help rather than just make you anxious. Some people never turn it on.

Each recipe has its own barcode. Open MyFitnessPal, scan it, and the full meal goes into your diary with the right calories and macros. You don't weigh individual ingredients or build the meal by hand.

Every exercise has a seated, standing and reduced-range version. Tell us on sign-up what hurts and the plan is built around it. If you have a medical condition, get your doctor's go-ahead first — we'll happily send them the programme.

Card or instant EFT through PayFast, in rands. Cancel from your account page and it stops at the end of the month you've paid for. Anything you bought once-off stays yours.

Slower than the adverts say. Half a kilogram to one kilogram a week is normal, more in the first few weeks if you're starting heavy, and there will be months where nothing moves. Janja lost four years to a stretch like that and came back anyway. It's part of it, not a sign it's failing.

No. The programmes are the same either way, and about a third of members are men. The story just happens to be Janja's.