Tag Archives: fit lifestyle

PRO OF THE WEEK – JEN WADE



Jen was fooled by misleading food packaging and steadily added weight for several years. At age 31, she made a stand, lost 11 percent body fat, and competed. You can too!

WHY I DECIDED TO TRANSFORM

I’ve been lifting weights and playing sports since age 15. After years of eating what I thought was healthy food, I was several pounds overweight and determined to get in the best shape of my life.

To combat my weight, I signed up for a bikini competition. I had no idea that it would be the hardest yet most rewarding weeks of my life.

Before my transformation, I ate foods that I thought were healthy, but was actually junk food in disguise. I have many food allergies, so I often turned to pre-packaged, gluten-free products to snack on. I thought they were healthy because I purchased them at the local health food store.

I wanted to learn how to use food as fuel to rev my metabolism. Ultimately, I wanted to use what I learned during competition prep to balance my life and maintain the weight I lost.

BEFORE /// 132 LBS
AFTER /// 116 LBS
AGE 31 / HEIGHT 5’4″ / BODY FAT 26%
AGE 31 / HEIGHT 5’4″ / BODY FAT 15%

HOW I ACCOMPLISHED MY GOALS

After summer was over at age 31, I started what I thought would be a solo competition prep, but when no weight or body fat came off, I enlisted the help of coach and NPC competitor, Shaunna Marie Fitness. At that point, I was eight weeks out and terrified to step on stage. By incorporating a combination of weights, cardio, Gracie Barra Brazilian Jiu Jitsu, and balanced meals, I started to lose weight quickly.

I won’t lie and say it was easy. There were days when I didn’t feel like going to the gym and wondered why I was doing it. I had an amazing support system, which really helped, but I also used transformation stories as motivation. It was more mentally challenging than anything, but I had to remember how far I came.

My transformation began on September 6, 2013, and lasted until November 2, 2013, the day of my competition. It’s now several weeks after my comp and I’m still maintaining at 118 pounds. Most competitors train for 12 weeks before a competition, but I only had 8 weeks. In that short time, I changed my body and mind.

I plan all of my meals through the week and occasionally have a treat. If I could give one piece of advice, it would be to prep your meals.

SUPPLEMENTS  THAT HELPED ME THROUGH THE JOURNEY
With Meal 1
Pre-workout
With Meal 2 and 6

DIET PLAN THAT GUIDED MY TRANSFORMATION

Meal 1
Meal 2
Meal 3
Meal 4: Post-workout
Meal 5
Meal 6

TRAINING REGIMEN THAT KEPT ME ON TRACK

Day 1: Legs/Cardio
Day 2: Back/Biceps/Abs/Cardio
Gracie Barra Brazilian Jiu Jitsu: 60 min
Day 3: Chest/Triceps
Day 4: Legs/Glutes/Cardio
Gracie Barra Brazilian Jiu Jitsu: 60 min
Day 5: Shoulders/Abs/Cardio

WHAT ASPECT CHALLENGED ME THE MOST

“TRUST THE PROCESS. YOUR MIND PLAYS TRICKS ON YOU, BUT YOU CAN’T LISTEN.”

I loved the training aspect of competition prep and thought the diet would be a breeze since I have many allergies already, but I was wrong. It’s a mental challenge and I can see how people have an issue sticking to a plan.

I began craving foods that I would otherwise never touch. I had to tell myself repeatedly that I can’t eat foods that aren’t conducive to my goals.

As my body changed, I didn’t mind not having treats. It was worth it.

MY FUTURE FITNESS PLANS

Since earning my SNBF pro card in November, I’ve taken a few months to make improvements.

I’ll step on stage to compete in my first pro show in June 2014.

SUGGESTIONS FOR ASPIRING TRANSFORMERS

Trust the process. Your mind plays tricks on you, but you can’t listen. Remember why you’re doing this and push yourself. Stay strong and be around likeminded people.

HOW BODYBUILDING.COM HELPED ME REACH MY GOALS

I purchased a majority of my supplements from Bodybuilding.com. I was shocked when I realized that Bodybuilding.com carries vegan protein and I stocked up immediately. The shipping is insanely quick.

JEN’S TOP 5 GYM TRACKS

  1. “Roar” by Katy Perry
  2. “Blurred Lines” by Robin Thicke
  3. “Work Hard, Play Hard” by Wiz Khalifa
  4. “Feds Watching” by 2 Chainz
  5. “Rack City” by Tyga

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PRO OF THE WEEK: IFBB Pro Bikini Athlete Jessica Arevalo

IFBB Pro Bikini Athlete Jessica Arevalo


Quick Stats:


Age: 28
Height: 5’1” – 155 cm
Weight: 108 lbs – 49 kg

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How did you get started with bodybuilding?

I got started with bodybuilding with my dad when I was 17 years old. He taught me the Arnold style of training which was basically going to the gym 5 days per week and hitting every single body part. He taught me how to train my mind and never listen to the negative thoughts that would keep me from the gym due to laziness or excuses.

Straight away I fell in love with training and never missed a single workout!

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Where does your motivation come from?

My motivation comes from a lot of things. Growing up I had nothing and experienced a lot of hardships and learned at a young age to work hard in whatever I did. I couldn’t give up because I didn’t have anything to fall back on. My motivation comes from how far I have come; I have overcome depression, alcohol addiction, anxiety, panic attacks and every kind of abuse you can think of. The fact that I fought my way out of the impossible lets me know that anything is possible. Now that I can inspire women all over the world is very motivating for me. My motivation also comes from my Mom; most people think when they see me that because I have a pretty physique and face that my life must be perfect. Well that is far from the truth. Never judge a book by its cover. My mom is currently in a woman’s prison and I can only speak to her via letters and phone. My mother is the most amazing and beautiful person and has so much potential but she was just dealt the wrong cards in her life. What truly motivates me is letting women know that there is hope.

Women such as my mom and I, want other women to know that there is hope for them to live out their fullest potential and dreams and I won’t stop until my mission is completed. I have survived it all and came out stronger than ever and if I can do it so can you! Never give up!

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What workout routine has worked best for you?

The Arnold Way. The way my dad taught me, it’s the basics but I’ve done it consistently for 2 years and I’m always progressing. I feel all these fancy ways are too complicated. I like to go in there, lift heavy and isolate each muscle group!

Full Routine:

Monday: Chest/Triceps

  • Warm Up Push Ups 3 x 20
  • Flat Bench Press 3 x 12, 10, 8
  • Incline Bench Press 3 x 12, 10, 8
  • Dips 3×12
  • Cable Pull Downs 3 x 12, 10, 8
  • Overhead Cable Pulls 3 x 12, 10, 8

Tuesday: Back/Biceps

  • Pull Ups 3 sets to failure
  • Lat Pulldowns 3 x 12, 10, 8
  • Bent Over Rows 3 x 12, 10, 8
  • Dumbbell Curls 3 x 12, 10, 8
  • Barbell Curls 3 x 12, 10, 8

Wednesday: Legs/Glutes

  • Squats Smith Machine or Free Weights 6 x 15-20
  • Sumo Deadlifts 3 x 12, 10, 8
  • Weighted Lunges 4 x 20 each leg
  • Leg Extensions 3 x 12, 10, 8
  • Lying Leg Curls 3 x 12, 10, 8

Thursday: Rest

  • Recovery

Friday: Shoulders

  • Lateral Raises 4 x 15, 15, 12, 10
  • Dumbbell Single Arm Raises 3 x 15, 12, 10
  • Dumbbell Shoulder Press 3 x 12, 10, 8
  • Arnold Press 3 x 15, 15, 12
  • Bent Over Lateral Raises 3 x 15

Saturday: Rest

  • Recovery

Sunday: Legs/Glutes

  • Straight Leg Deadlifts 4 x 15, 12, 10, 8
  • Weighted Lunges 4 x 20 each leg
  • Sumo Deadlifts 4 x 15, 12, 10, 8
  • Swiss Ball Hamstring Curls 4 x 25
  • Bulgarian Split Squat 3 x 25
  • Lying Leg Curls 3 x 15

Cardio Notes:

Cardio varies if I’m in comp prep or not. In prep I do 5 days of 20 minute cardio sessions and off-season I do no cardio at all to make maximum size gains.

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If you had to pick only 3 exercises, what would they be and why?

  1. Lunges – I love lunges because they are the best for keeping those glutes in shape!
  2. Pull Ups – Because I love to measure my strength that way and it makes me feel very strong when I can pull my own weight multiple times.
  3. Plyometrics – I love plyos because it’s a great full body workout.

5

What is your diet like?

Daily Diet:

  • Meal 1: ½ cup Oats, Fruit & 6 Egg Whites
  • Meal 2: 6 oz. Red Meat, 4 oz. Yams, ½ cup of Vegetables
  • Meal 3: NLA Her Whey Protein, 1 Banana & 1 scoop of Cashew Butter
  • Meal 4: 6 oz. Chicken or Fish, ½ cup of Brown Rice, ½ cup of Vegetables (Asparagus/Broccoli)
  • Meal 5: 5 oz. Chicken & 4 oz. Yams
  • Meal 6: 6 Egg Whites or NLA Her Whey Protein

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When trying to cut down do you prefer to use HIIT or just normal cardio?

I personally do normal cardio but for my bikini athletes and weight loss clients I do switch it up to both kinds of cardio as they both do work.

7

What is your supplementation like?

  • NLA Shred Her
  • NLA Her Whey Protein
  • NLA Aminos
  • NLA Uplift (Pre Workout)
  • Omegas
  • Pro-biotic
  • Multivitamin
  • CLA
  • ALA

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Favorite Quote?

“For God did not give me a spirit of fear but of power and of love and of a sound mind” – 2 Timothy 1:7

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Instagram: Jessicaarevalo_
Website: Jessicaarevalo.com

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