Over 40 Amateur Of The Week: Jodi Shows No Signs Of Slowing Down BodybuildingExercisesNutrition by GymRat - 6th December 201730th December 20170 Vital StatsName: Jodi JordanEmail: jodilynnjordan@g…Location: AlabamaAge: 40Height: 5’3″Weight: 125 lbs off, 115 lbs contestYears Bodybuilding: 5QHow did your fitnessjourney begin?I am the proud wife of a retired Air Force senior master sergeant. During the early years of our marriage, I stayed home with our children. My focus was on them, not on my fitness. When I returned to work, I took a high-visibility job that required long hours and frequent travel. My limited fitness went down the tubes in the face of airport food and stress. In 2009, the Air Force moved us to Phoenix, Arizona, where it jump-started an incredibly positive change in my life even if I didn’t know it at the time. A good friend of mine talked me into attending the high-intensity, functional fitness cross-training classes on base. At first, I was very skeptical and didn’t take it very seriously, but before I knew it I was in love. I loved how I felt and the transformation that took place.After training for about six months, my friends encouraged me to enter a bodybuilding competition on base. I didn’t know a thing about nutrition or training for that kind of event, but I did it anyway. To my surprise, I came in second. This was only the beginning of my foray into bodybuilding.As luck would have it, there was an Organization of Competitive Bodybuilders show in Phoenix the following weekend. On a whim, I entered. I got my butt kicked, although I still managed to come in seventh. Amazed and inspired by the incredible showings of the other competitors, I wanted to learn more and compete again.My first step in the direction of serious competition was obvious: I’d buy a suit. I found a suit on eBay being sold by a competitor also in Phoenix. She and I arranged to meet at her gym so I could try the suit on before buying it. I ended up loving the suit and the owner of the gym, too! Mr. Tim Sparkes, the owner of Die Hard Gym and Fitness, agreed to take me on as a client. As they say, the rest is history.He’s been a dear friend and coach. He still does all my nutrition, even though I moved to Alabama two and a half years ago.Cool FactJodi recently earned her CrossFit Level 1 Trainer certification and is a coach at CrossFit Montgomery.What workout regimen delivered the best results?A.M. Workout Cardio Cross-Training30 minutes calisthenics, plyometrics and intervalsP.M. Workout Wide-Grip Lat Pull-Downs3 sets of 9-15 reps Seated Cable Rows3 sets of 9-15 reps Dumbbell Lateral Raises3 sets of 9-15 reps Dumbbell Front Raises3 sets of 9-15 reps Wide-Grip Pull-Ups3 sets of 5 reps Barbell Shoulder Presses3 sets of 9-15 reps Dumbbell Rows3 sets of 9-15 reps Cardio Cross-Training30 minutes calisthenics, plyometrics and intervalsA.M. Workout Cardio Cross-Training30 minutes calisthenics, plyometrics and intervalsP.M. Workout Seated Leg Extensions3 sets of 9-15 reps Barbell Back Squat3 sets of 9-15 reps Leg Press3 sets of 9-15 reps Calf Raises on the Leg Press3 sets of 9-15 reps Hamstring Curls3 sets of 9-15 reps Dumbbell Walking Lunges3 sets of 9-15 reps Stiff-Legged Deadlifts3 sets of 9-15 reps Seated Calf Raises3 sets of 9-15 reps Cardio Cross-Training30 minutes calisthenics, plyometrics and intervalsA.M. Workout Cardio Cross-Training30 minutes calisthenics, plyometrics and intervalsP.M. Workout Incline Dumbbell Press3 sets of 9-15 reps Dumbbell Flyes3 sets of 9-15 reps Renegade Rows3 sets of 9-15 reps Dumbbell Isolation Curls3 sets of 9-15 reps Barbell Curls3 sets of 9-15 reps Preacher Hammer Curls3 sets of 9-15 reps Alternate Option:Hammer Curls Triceps Press-Downs3 sets of 9-15 reps Triceps Kick-Backs3 sets of 9-15 reps Alternate Option:Skull CrushersWhat nutrition plan fueled your body?Off Season Plan Sweet Potato Hash1 cup with bacon and eggs/egg whites Cooked Oatmeal1 cup Lean Protein4-6 ounces Salad VegetablesLarge helping Almonds or Almond Butter4 ounces Rice Cake1 cake Green Vegetables1-2 cups Lean Protein4-6 ounces Whey/Casein Blend Shake1 servingCompetition Prep Plan (8-12 Weeks Prior to Show) Whey Protein Shake1 serving made with water Scrambled Eggs3 egg whites and 1 whole egg Oatmeal1/2 cup Green Salad1.5 cup Canned Tuna or Baked Fish4-5 ounces Lite Dressing1 teaspoon Canned Tuna or Baked Fish4 ounces Sweet Potato1/2 potato Canned Tuna or Baked Fish4 ounces Whey/Casein Blend Shake1 servingWhat supplement schedule gave you the greatest gains? MuscleTech Hydroxycut Hardcore Elite Cellucor C4 Extreme Multivitamin CLA Fish Oil BCAA“You have to be relentless in your training, your nutrition, your recovery and rest. All the factors have to be in balance. You have to give it 100 percent effort to be successful.”How did your passion for fitness emerge?Bodybuilding is an incredible test of willpower and motivation. It is a sport of control in which you control your results: You get exactly what you put in to it. It’s a great feeling to know you’ve done your very best, no matter what place you come in during competition. You have to be relentless in your training, your nutrition, your recovery and rest. All the factors have to be in balance, and you have to give it 100 percent effort to be successful.What or who motivated you?My husband of 18 years is my greatest motivation. He supports me and encourages me, even during the darkest days of dieting. Also, my trainer Tim Sparkes of Die Hard Gym and Fitness in Phoenix pushed me harder than I ever thought possible. He always believed in me.Where did you go for inspiration?Having a contest to train for is the best way to stay inspired. Any time I feel like skipping the gym I remind myself that I’ll be on stage, basically in my underwear, in front of hundreds of people. Am I willing to present less than my best? The answer is “no.”“Am I willing to present less than my best? The answer is ‘no.'”What are your future fitness plans?I hope to continue to compete, but I’m considering a transition to fitness competition. Despite having no gymnastics or dance background, it’s something I’ve been interested in for a long time. I may be the worst fitness competitor ever, but I want to at least give it one shot.What is the most important fitness tip?This quote from Muhammad Ali always motivated me: “The fight is won or lost far away from witnesses – behind the lines, in the gym, and out there on the road, long before I dance under those lights.”Who is your favorite bodybuilder/fitness athlete?Erin Stern is my favorite bodybuilder. She is an incredible athlete and real a class act. Plus her longevity in the sport is inspiring.How did Bodybuilding.com help you reach your goals?I have used resources from Bodybuilding.com in every stage of competition prep – from learning better form for lifting to reading how other competitors prepare to tips on choosing the right suit and even tanning.Jodi’s Top 5 Gym Tracks“Here Comes the Boom” by P.O.D.“Get Low” by Ying Yang Twins“Heart of a Champion” by Nelly“Danger Zone” by Kenny Loggins“Killing in the Name Of” by Rage Against the MachineCompetition History2010 Luke Air Force Base Bodybuilding and Figure Competition 2nd place2010 Organization of Competitive Bodybuilders Arizona Natural 6th place2010 Fitness America 7th place2011 Luke Air Force Base Bodybuilding and Figure Competition 3rd place2011 National Physique Committee Western Regionals 3rd place2011 Heart of Dixie 2nd place2012 Panhandle Showdown N/A2013 Clash at the Capstone 1st placeRecommended For YouOver 40 Amateur Of The Week: Cynthia Beat Depression With A Set Of AbsCynthia bounced out of a bad point in her life with the help of bodybuilding and she hasn’t looked back since.Fitness Amateur Of The Week: Tish Defied Age With Iron!Tish looks better at age 38 than she did in her 20s because of consistent clean eating coupled with intense training. Get the diet and workouts she uses to defeat mother nature!Over 40 Amateur Of The Week: Steely Cut Out Vices And Hardened Her BodySteely plans to tear up the pro stage within a year and has the body to back up her claim. See why this 44-year-old disregards age and focuses on mind, body, and soul!About The AuthorOver 40 Amateur Bodybuilder Of The WeekVIEW AUTHOR PAGEOur Amateur Bodybuilder of the Week has the extraordinary qualities to endure the pain and discipline of bodybuilding. Enter here and win!View All Articles By This Author
Fitness Amateur Of The Week: Jill Fortified Her Figure Physique! BodybuildingExercisesNutritionTraining MethodsWeight loss by cpegsw - 15th June 201715th June 20170 Vital StatsName: Jill DunnEmail: jill@eflownutriti…Location: MontanaAge: 29Height: 5’1″Weight: 100 lbs contest, 115 lbs offYears Competing: 3 yearsQHow did your fitnessjourney begin?I’ve always been athletic and was very involved in high school sports. After high school, life slowed down and I got out of shape. I didn’t lead a healthy lifestyle and ate poorly. I decided to make changes, got a gym membership, and quickly fell in love with working out. My friend was impressed with my drive in the gym and suggested that I compete because fitness came naturally to me. My first competition was in November 2010. I took third place and was instantly hooked on the competition life.What fitness regimen delivered the best results?I lift heavy six days per week. I train shoulders twice per week and glutes three times per week. I train abs 2-3 times per week in the offseason and increase the intensity during competition prep. For abs, I pick 3-4 different exercises and do four sets of each. I switch up exercises for variety. In the offseason, I do three HIIT cardio sessions per week that involve sprints or plyometrics. I increase the cardio as I get closer to a competition.My current program uses periodization. I used Jim Stopani’s Shortcut to Size as a guideline and tweaked it to fit my goals. I cycle different rep ranges weekly that include 12-15, 9-11, 6-8, and 3-5 reps.“I lift heavy six days per week.” Front Squats4 sets Glute/Ham Raise3 sets Weighted Step-Ups3 sets Front Lunges3 sets Glute Kickbacks3 sets Pull-Throughs3 sets HIIT Cardio30 minutes Bench Press4 sets Incline Dumbbell Press3 sets Pec Decks3 sets Smith Machine Press4 sets Dumbbell Shoulder Press3 sets Dumbbell Lateral Raise3 sets Dumbbell Front Raise3 sets Reverse Cable Flyes3 sets Cable Push-Downs3 sets Skull Crushers3 sets Dips3 sets Squats4 sets Leg Press3 sets Single-Leg Press3 sets Leg Extensions3 sets Single-Leg Extensions3 sets Jump Squats3 sets Weighted Step-Ups3 sets Weighted Walking Lunges3 sets HIIT Cardio30 minutes Wide-Grip Lat Pull-Downs4 sets Pull-Ups3 sets Straight-Arm Pull-Downs3 sets T-Bar Rows4 sets Barbell Rows3 sets Close-Grip Pull-Downs3 sets Barbell Curls3 sets Dumbbell Incline Curls3 sets Preacher Curls3 sets Romanian Deadlift4 sets Weighted Hyperextensions3 sets Stiff-Leg Deadlift4 sets Weighted Step-Ups3 sets Weighted Hip Thrusts3 sets Reverse Hyperextensions3 sets Weighted Walking Lunges3 sets Clean and Press4 sets Upright Rows3 sets Cable Lateral Raise3 sets Dumbbell Front Raise3 sets Dumbbell Reverse Flyes4 sets Barbell Rows3 sets HIIT Cardio30 minutesAmateurs Of The WeekBodybuilding.com honors amateurs across all categories for their hard work, dedication, and great physiques. Learn how our featured amateurs built their bodies and hit their goals!What nutrition plan fueled your body?I eat clean year-round and stay away from sugar and processed foods. I’m currently in my offseason and stick to a 40 percent protein, 40 percent carbohydrate, and 20 percent fat ratio. I have one cheat meal per week. Egg1 egg Egg Whites4 whites Oatmeal1/3 cup Almonds1 ounce Chicken Breast3 ounces Brown Rice1/2 cup Broccoli1 cup Chicken Breast3 ounces Brown Rice1/2 cup Baby Spinach1 cup Banana1 banana Waxy Maize1 serving Optimum Gold Standard 100% Whey1 serving Unsweetened Almond Milk1/2 cup Egg Whites5 whites Sweet Potato2 ounces Optimum Gold Standard 100% Casein1 serving Almond Butter1 tablespoon Unsweetened Almond Milk1/2 cupWhat supplements gave you an edge? Multivitamins CLA L-Carnitine Fish Oil Cellucor C4 Extreme2 servings SciVation Xtend Waxy Maize Optimum Gold Standard 100% Whey Multivitamins Fish Oil Melatonin Optimum Gold Standard 100% Casein“The capabilities of the human body fascinate me.”What aspects about fitness fascinate you?The capabilities of the human body fascinate me. When I set a goal, watch changes occur, and build strength, I’m taken aback at the amazing process.What/Who motivates you to live a healthy lifestyle?I’m motivated to live healthy because of the way it makes me feel physically and mentally. I didn’t always live healthy. I’m now more energetic, happier, and motivated than ever. I love having a positive impact and inspiring others to live a healthy lifestyle.Where did you go for inspiration?I love seeing progress with each competition. I always take progress pictures and am fascinated at the changes that happen to my body. Seeing how far I came is motivating and makes me push harder. I have a great group of people in my life who are a source of support and inspiration.What are your future fitness plans?I plan to continue competing and working to attain my pro card. I’m currently in the offseason and am working to improve so I can transition from bikini to figure. My next competition will be in 2014. I want to become a full-time trainer and competition coach to inspire others.What is the most important fitness tip?Dieting is the key. Without a clean, proper diet, you will not see results from your hard work.Who is your favorite fitness competitor?Dana Linn Bailey represents beauty and strength. She’s strong and feminine. I love watching her on stage and look at her photos for motivation. She has an amazing physique and personality. She’s funny, humble, genuine, and always takes time for her fans.How did Bodybuilding.com help you reach your goals?Bodybuilding.com is where I get the majority of my supplements. I’ve been a BodySpace user for three years. It’s a good way to network and track progress. I enjoy the articles, recipes, and workouts. The exercise directory is an amazing tool. I go to Bodybuilding.com for new workout ideas and incorporate them into my program.Jill’s Top 5 Gym Tracks“Lux Aeterna” by Clint Mansell“Till I collapse” by Eminem“Not Afraid” by Eminem“Remember The Name” by Fort Minor“Levels” by AviciiCompetition History2013 WBFF Orlando Fitness Weekend – 4th Place Figure Short2012 WBFF Texas Championships October 2012 – 3rd Place Figure Short2012 NPC Big Sky Championships – 5th Place Bikini Short2010 NPC Northwest Championships – 3rd Place Bikini ShortThanksTo my sponsors, eFlow Nutrition and Max Out or Get Out Apparel, for the continuous support and belief in me. These companies are nothing short of amazing and I’m proud to represent them!About The AuthorAmateur Fitness Competitor Of The WeekVIEW AUTHOR PAGEYou could be our next Amateur Fitness Competitor Of The Week! This contest is open to both FITNESS and FIGURE competitors.View All Articles By This Author
Booty blast ExercisesNutritionTraining MethodsWeight loss by IsiahBaumgardne - 6th May 20177th May 20170 Workout Routines Want to look good in your summer jeans? Look no further…