John Ognenovski - Fit Foodie of the Month

John Ognenovski

Iron Man. Athlete. Inspirational Dad.

It's Father's Day this weekend so we thought we would interview one the most inspirational dads we know - John Ognenovski. Not only has Johnny completed 20 Iron Man competitions, but his motivation and dedication to training takes fitness to the next level. We hope you enjoy reading his health journey as much as we did, you'll soon realise why he is our fit foodie inspiration for September.



We know it's important to have health & fitness goals... What's your current fitness goal or challenge?

Try to get to 82kg or even 80kg to give myself the best chance of breaking 11 hours at my next Ironman.


How many times a week do you work out, and how long do you typically train for? 

18 weeks prior to racing it's a minimum of 4 workouts a week and depending on the combination, anywhere from 3 - 7 hours per workout. 

My typical training for a week is;

Swim -10km, 3 hrs
Bike - 350km, 14 hrs
Run - 40km, 4 hrs

When I'm not racing its approximately half of above.

What are your 3 favourite ways to work out?

Circuit training - core and endurance sprints pyramid style


What is the furthest distance you have ever...

Run – 50km

Swim – 12km

Bike – 285km 



Have you always been this fit and active? What has your fitness journey been like?

I was dragged to Athletics by my brother when I was 10 and have never looked back; I honestly loved every event. From early on, my only goal was to beat my brother at something, so he is a big reason as to why I achieved as much as I have; State titles for Long jump, 400m, 800m,1500m, Shotput, Discus & Cross Country. In the same year I started playing Rugby League and played until I was 30. I also started playing Touch football when I was 13 and still love to play now. When I realised that Rugby League was coming to an end, I started doing triathlons and at 28 I did my first Ironman and a new obsession was born.

In 2012 I got a chance to go to the World championships in Hawaii, it was a dream come true to compete against the World's best amd have my Wife, Daughters and some friends witness my greatest accomplishment in sport yet.

This year was special also, I finished my 20th Australian Ironman and I'm still motivated to keep going.


What is your biggest personal challenge when it comes to staying fit or healthy eating, and how do you combat it?

I've been very durable over the years but as I got older I've learned that I need more rest days than in previous years so I do a similar volume of training over fewer days. The inclusion of 'At Health Australia' Protein has also helped my body recover faster to continue training at a higher level.


How would you describe your diet? 

I don't follow a strict diet or special diet, I try to eat as much fresh produce and fruit as possible and try limit the amount of processed food to as little as possible.


What is your favourite healthy treat?

Nashi pears at the moment.


What do you usually eat for breakfast?

Porridge and banana with Almond milk.


What are your favourite At Health Australia Protein Smoothie ingredients?

Banana , Honey and Strawberries.



Who inspires you and why? 

Local Bulli legend Bill Raimond, he used to be Olympian Kerryn McCann's ( Hindmarsh ) training partner. I see him nearly every time I'm out training - whether it be running, cycling or swimming. Bill is somewhere close to 80 and probably the most motivated person I've ever known and an absolute gentleman. When I started at Southern flame Athletics he was the guy I most admired and wanted to be like, and nothing has changed.


Best advice you've been given?

Learn to run at sub 130 HR - teaches the body to chug along like a Diesel.


What is your favourite inspirational quote?



On that note, you certainly know how to train insane - you're training schedule is unreal, and your sporting achievements are truly inspirational. Thank you so much for sharing with us.... HAPPY FATHER'S DAY!! 

At Health Alexis & Trent
At Health Alexis & Trent


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