Name: Jessica Jessie
Location: Rockville, Maryland
Height: 5’5″ & 1/2
Weight: 130 LBS
Occupation: Master Personal Trainer and Certified Nutritionist; Spokesmodel for Powerfit Nutrition
Achievements: I’ve competed in 2 Miss Bikini Olympias and the Arnold Classic
When did you get started with fitness?
I’ve been an athlete my whole life. I played soccer almost as soon as I could walk. Then in high school I played three sports including volleyball, basketball and soccer which ultimately earned me a scholarship to Virginia Commonwealth University. Fast forward a few years and I became a professional cheerleader for the Washington Redskins. During this time I developed some bad habits to make weight. Then I had an epiphany. Instead of taking shortcuts and doing things in an unhealthy way, I wanted to learn everything about fitness and nutrition. Soon I began to study at the National Personal Training Institute and I became a master personal trainer and certified nutritionist. Fitness is my passion and in 2010 I began competing on the fitness stage in the NPC. After winning four shows in the bikini division I became an IFBB bikini pro where I went on to compete in the inaugural Miss Bikini Olympia in Las Vegas!
How do you stay so motivated? What drives you?
I am big on setting goals. When I compete on stage, I set specific goals of how I want my physique to look like and then I work my butt off in the gym to hit those goals. Beyond that I just love staying fit and active so it’s not too hard. I like to mix things up and do a variety of things so I don’t get bored. Boxing and kickboxing classes is a favorite of mine and sometimes I like to run sprints.
What has been the hardest obstacle for you to overcome?
The hardest thing to do is to say no when you really don’t want to say no. Sometimes I’m out with my husband or with friends and I’d love to have some dessert but I just can’t. I’m not going to lie, that stinks. But if I don’t have a competition I do like to enjoy myself. Eating is one of our greatest pleasures in life. So it just takes some discipline to know when I can indulge and how much.
What does your current training schedule/program look like?
Let me first say that I am a big believer in high intensity training. I try not to take many breaks between sets as I like to keep my heart pumping throughout a workout. I also try to do four sets of 15 reps per exercise. So here is a breakdown of what I do:
Monday – Quads – I do leg extensions, squats, diagonal lunges and Bulgarian squats. I also mix in some plyometrics like pop-squats and jump lunges.
Tuesday – Shoulders, Chest and Triceps – For my shoulders I like to do front raises, lateral raises, military press and rear delt raises. For chest I will do incline dumbell chest press and decline push-ups with my feet up on a bench. As for triceps I like bench dips, tricep kick-backs and rope pushdowns.
Wednesday – Back and Biceps – I like to start with wide grip lat pulldowns. Then I’ll do reverse grip pulldowns followed by reverse cable row. For my arms I like to do preacher curls, hammer curls and incline dumbell curls.
Thursday – Hamstrings – I’ll do leg curls, wide high jumps, weighted step-ups and one-leg stiff-legs.
Friday – Butt, Shoulders and Calves – I love the butt machine! This is an absolute must. Then I use the outer-thigh machine. Cable squats are good as well as stability ball butt raises. For shoulders I may do some different exercises than Tuesday including cheer presses (raises arms in “v” shape) and upright rows. As for calves, I’ll do standing and seated calf raises.
I also do cardio each and every morning. Sometimes I simply walk up hill on an incline. Other times I will use the Cyber Arc machine or an old fashioned step machine. Then there are days when I will do a treadmill routine where I will do lunges, side steps and squats while the treadmill is going. Again I believe in variety.
Give us a breakdown of your daily diet.
3 egg whites
1/4 cup oatmeal with 1 tsp flax seed oil and 1 packet of splenda
1/3 cup blueberries
5oz chicken breast
12 asparagus spears
4oz sweet potato
3 oz ground turkey breast
¼ cup green or red peppers
1/4 cup peas
1 can tuna
2 cups spinach leaves with 1 tsp of olive oil and 1 tbl of balsamic vinegar
¼ cup shaved carrots
1/3 cup mushrooms (optional)
5oz chicken breast
1/2 cup broccoli
4 oz orange roughy
2 cups romaine lettuce with 1 tsp flax and 1 tbl of balsamic vinegar
12 asparagus spears
Do you take any supplements to reach your fitness goals
The most important thing that I do is I take a multivitamin each day. Beyond that I do take glutamine from Powerfit Nutrition (http://powerfitnutrition.eu/
What is your single biggest “Fitness” related accomplishment?
I’d have to say earning a soccer scholarship to Virginia Commonwealth University was a pretty big accomplishment but during my first year of competing in fitness, 2010, I won the overall bikini division at Junior Nationals which was special because that is when I earned my IFBB pro card!
Is there anyone in the fitness industry you look up to?
I’d have to say Jillian Michaels has really impacted more lives in fitness than anybody else. Her impact through “The Biggest Loser” on television is undeniable.
Name a fitness “Myth” that just isn’t true no matter how many times you hear it?
I hear a lot of women say they don’t lift weights because they think they will get too bulky. Ha! Do they think it’s that easy? Lifting weights can help you get toned and fit if you do it the right way!
Tips for our readers to achieve their fitness dreams?
My biggest tip is to believe in yourself. No matter how hard transforming your body may seem, you can do it. I’ve trained countless clients who are amazed by their results by simply sticking to a nutritious diet and working out regularly. You can do it, you just need to start!
Besides working as a master personal trainer, I am a spokesmodel for Powerfit Nutrition and their new designer nutrition line for women, Sexy Freak. I am also part of Team Lightweight.