2018 wurde Selina Juen Internationale Österreichische Meisterin in der Klasse der Bikini Athletinnen und holte sich den Titel Miss FIBO Power Beauty. Und das, obwohl sie erst ein Jahr zuvor in den Wettkampfsport Bodybuilding eingestiegen war. Ein Beweis dafür, was mit eiserner Disziplin und hartem Training möglich ist.
Ein Artikel von Doris Thallinger
Foto: Sams Fotografie KG

Foto: Sams Fotografie KG

Schlank, voller Energie und fit – keine Frage – jedoch nicht, wie man sich eine Bodybuilderin vorstellt. So erscheint Selina Juen zum Interview. Vor allem die feinen, zarten Gesichtszüge passen nicht gerade in das klischeehafte Bild einer Muskelfrau. Allerdings muss gesagt werden, dass Selina sich in der Regenerationsphase befindet. In Zeiten der Wettkämpfe werden die Züge kantiger, maskuliner  – je näher der Termin rückt, umso mehr zeichnet sich das harte Training auch im Gesicht ab. Und zwar gewollt – auf dieses Aussehen wird mit voller Kraft und Leidenschaft hingearbeitet.

Straffes Pensum
Trainiert wird jeden Tag, sieben Tage die Woche, zum Wettkampf hin sogar zwei Mal täglich. „Die Dauer des Trainings hängt natürlich auch davon ab, wie ehrgeizig man ist“, merkt Selina Juen an

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. „Aber eine Stunde ist Minimum. Bei mir standen zwei Stunden am Programm, in der Früh Ausdauer-, nachmittags Krafttraining. Denn effizientes Training besteht aus der richtigen Kombination aus beidem.“
Und auch die Ernährung unterliegt für Bikini-Athletinnen strengen Regeln und Vorgaben. „Die Auswahl der Lebensmittel ist mitunter sehr stark eingeschränkt: viel grünes Gemüse, Reis, Reiswaffeln, helles Fleisch oder Fisch. In der Zeit unmittelbar vor einem Wettkampf werden sämtliche Milchprodukte aus dem Ernährungsplan gestrichen, um den Körper härter zu machen“, erklärt sie. Auf dem Speiseplan steht selbstverständlich nur Selbstgekochtes: „Essen gehen ist in dieser Zeit keine Option!“, lacht sie.

An erster Stelle
Generell leidet das Sozialleben. Das Training ist zeitintensiv. Man findet mehr und mehr Anschluss bei Gleichgesinnten, denen man sein Leben, seine Ernährung, ja, seine Opfer, die man für den Sport bringt, nicht erklären muss: „Auch die Beziehung leidet darunter. Wer diesen Sport ausübt, braucht einen verständnisvollen Partner an seiner Seite! Denn der Sport steht immer an erster Stelle! Aber dafür stehe ich dann auf der Bühne und weiß: Ich habe alles gegeben!“

Foto: Silvia Schober/IFBB-Austria

Foto: Silvia Schober/IFBB-Austria

„Sport war für mich immer schon ein wichtiger Teil meines Lebens, aber rückblickend habe ich sehr lange Zeit ganz falsch trainiert. Wie die meisten habe ich mich auf Ausdauer konzentriert. Allerdings bin ich im Fitnessstudio mit der Bodybuilder-Szene in Kontakt gekommen.“ Die Körper der Bikini-Athletinnen haben es ihr rasch angetan: „So wollte ich auch immer aussehen!“
Mit Mitte 20 eignet sich die diplomierte Fitness- und Personaltrainerin schließlich mehr und mehr Wissen an, beginnt gezielt, an ihrem Körper zu arbeiten: „Am Beginn standen zwei Jahre, in denen ich ausschließlich Stabilität trainiert habe, um den Körper vorzubereiten. Erst dann ging es daran, mit der gezielten Mischung aus Kraft- und Ausdauertraining Muskeln aufzubauen.“
Mit 28 Jahren erobert sie schließlich die Wettkampfbühne – und zwar mit Erfolg: Schon in ihrem ersten Jahr schaffte Selina es immer unter die Top 6 und damit ins Finale. Was der ehrgeizigen Wahlsalzburgerin jedoch nicht genug war: „Ich habe einfach gemerkt, es geht noch mehr – ich kann ganz oben mithalten. Ab diesem Zeitpunkt habe ich mein Training umgestellt, mir einiges von anderen abgeschaut, alles analysiert. Und es hat funktioniert – im zweiten Jahr sind dann die großen Erfolge gekommen!“ Worauf sie mit Recht besonders stolz ist: Immerhin holte sie 2018 den Titel der Miss FIBO Power Beauty und wurde Internationale Österreichische Meisterin ihrer Klasse.

Am Scheideweg
„Dass ich das erreichen konnte, hat es mir leichter gemacht, meinem Körper nach diesem erfolgreichen Wettkampfjahr eine Pause zu gönnen.“ Wie es weiter geht, ist derzeit die große Frage, die sich stellt: „Mit mittlerweile 30 Jahren stehe ich am Scheideweg. Der nächste Schritt wäre die Profi-Klasse, für die ich noch mehr Muskeln aufbauen müsste, was mir persönlich aber nicht mehr gefällt. Im vergangenen Jahr habe ich, was Muskelmasse betrifft, mein persönliches Maximum erreicht. Und natürlich denkt man an die Zukunft, an Familienplanung. Solange der Sport so sehr im Vordergrund steht, bleibt eben alles andere auf der Strecke. Da stellt man sich schon die Frage ‚Ist es das wert?‘“

Das optimale Training

Foto: Patrick Kirchberger/Helge Kirchberger Photography

Foto: Patrick Kirchberger/Helge Kirchberger Photography

„Für mich ist es nun am wichtigsten, gesund und fit zu sein, und natürlich, dass ich mich wohl in meinem Körper fühle.“ Und dieses Lebensgefühl möchte Selina Juen auch als Fitness- und Personaltrainerin weitergeben.
Dass dabei nicht jedes Ziel in Reichweite ist, sagt sie offen und ehrlich: Man kann nicht gleichzeitig Fett abbauen und Muskeln aufbauen. Zuerst muss das Fett schmelzen, damit man dann den Körper formen kann.“
Bei jedem Schritt im Trainingsprogramm setzt Selina Juen dabei auf das Gesamtpaket aus Kraft und Ausdauer! Denn für den definierten Körper spielt beides eine große Rolle: Ausdauertraining gilt als Jungbrunnen, Krafttraining hingegen formt, gibt dem Körper Haltung und Stabilität. „Ideale Trainingsformen im Outdoor-Bereich sind Radfahren und Bergsteigen. Gerade das Wandern und Bergsteigen bietet eine super Kombination aus Kraft- und Ausdauertraining. Im Grunde macht man dabei ja einen Ausfallschritt nach dem anderen, eine Kniebeuge nach der anderen. Und das immer über eine längere Zeit.“
Und auch zu Hause oder im Studio muss es nicht unbedingt kompliziert sein: „Es geht nichts über Kniebeugen!“ Kombiniert mit Liegestützen, Kreuzheben, Ausfallschritten, Burpees und Kettlebell Swings werden sich – wenn man regelmäßig trainiert – bald erste Erfolge zeigen.

Frisch gekocht…
Aber auch die Ernährung spielt eine wesentliche Rolle: Das Allerwichtigste, um den Körper gesund und fit zu halten, ist, selbst zu kochen – und zwar frisch – und industriell gefertigte Lebensmittel vom Speiseplan zu streichen. „Selbst zu kochen, ist das Um und Auf – so muss man auch nicht auf den Genuss verzichten. Ich halte auch nicht allzu viel von Diäten – es gibt kein Schema F, nach dem jeder abnehmen kann. Und sowohl die Ernährungsweise als auch das Training muss sich so gestalten, dass sie Platz im Alltag finden!“


Das Shooting zum Titel der Weihnachts-/Winter-Ausgabe ist jedes Jahr wieder etwas ganz Besonderes.



Montagmorgen, 8:30 Uhr: volles Haus im Verlag der Salzburgerin. Hier wurde nämlich ein kleines Kunstwerk geschaffen: eine winterliche Schönheit, die das Cover dieser Ausgabe der Salzburgerin zieren soll.
Und so machten sich der Bodypainting-Profi und Make-up Artist Ludwig Decarli und Frisurenkünstlerin Nina Bilek von der Hair Factory 75 in Radstadt voller Enthusiasmus ans Werk, um unser Titel-Model Selina Juen in ihrem schönsten (Weihnachts-)Glanz erstrahlen zu lassen.

_MG_9289Rote Beeren, die sich, beginnend im meisterhaften Haargeflecht, kunstvoll gemalt, auf den Wangen wiederfinden, markante Mistelzweige auf der Haut und im Haar: Ludwig und Nina ließen ihrer Kreativität freien Lauf und verwandelten Selina – in nur drei Stunden – in eine sinnlich-betörende Winterkönigin.
Eine Winterkönigin, die Stephan Kaindl-Hönig schließlich im hauseigenen Fotostudio in Szene setzte und – vor güldenem Hintergrund – für einen wahrlich stimmungsvollen Titel ablichtete.

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