1. Biography
• Name: Jenna Potter
• Age: 24
• Height: 5’4”
• Weight (Contest): 115 lbs.
• Weight (Off-Season): 125 lbs.
• Body Fat: 12 %
• Hometown: Emporia, KS
• Gym: LA Fitness – Euless, TX
• Profession: Health and Wellness Coordinator – Verizon Telecom
2. What got you started in bodybuilding/fitness?
A co-worker was training for her first figure competition. Her results inspired me to change some of my eating and workout habits. I started seeing unbelievable results and I was hooked! I decided to enter my first competition and 12 weeks later I was qualified for national level competitions!
3. What keeps you motivated to train?
I think my biggest motivation is that I want to live a long and healthy life. And by that I mean I would love to live to be 100, but I want to enjoy all of those 100 years. I still want to be able to take care of myself and live an exciting life no matter what my age is. Also, another thing that motivates me is using my success to motivate others. I get a lot of feedback from people telling me I motivated them to start competing, start a new diet or working out and it definitely fuels my fire. Knowing that the choices I make and the dedication I put into this sport inspires others is what keeps me going!
4. What workout plan has worked best for you?
Monday: Cardio/Lower Body
• Cardio: Morning - 30 min
• Glute Kick Backs: 4 sets of 20 reps
• Single Leg Stiff Leg Dead Lift: 4 sets of 12 reps
• Smith machine squats: 4 sets of 10 reps
• DB Bulgarian Split Squats: 4 sets of 12 reps
• Leg Press: 4 sets of 15 reps
• Donkey Calf Raises: 4 sets of 15 reps
Tuesday: Cardio/Upper Body
• Cardio: Morning - 30 min
• Military Press: 4 sets of 10 reps
• Lateral Raises: 4 sets of 10 reps
• Rear Delt Pulls: 4 sets of 20 reps
• Weighted Hyperextensions: 4 sets of 12 reps
• Underhand Pulldowns: 4 sets of 20 reps
Superset:
• EZ Bar Curl: 3 sets of 12 reps
• Rope Push Down: 3 sets of 12 reps
Superset:
• DB Curls: 3 sets of 12 reps
• Dip Machine: 3 sets of 12 reps
Wednesday: Cardio
• Cardio: 30 min jog
Thursday: Cardio/Lower Body
• Cardio: Morning - 30 min
• Glute Kick Backs: 4 sets of 20 reps
Superset:
• Plie Squat: 4 sets of 25 reps
• Abductor/Adductor: 4 sets of 15 reps
• Barbell Squat: 4 sets of 10 reps
• Legs High Narrow Leg Press: 4 sets of 15 reps
• Weighted Walking Lunges: 4 sets of 12 reps (each leg)
• Donkey Calf Raise: 4 sets of 15 reps
Friday: Cardio/Upper Body
• Cardio: Morning - 30 min
• Dumbbell Military Press: 4 sets of 10 reps
• Seated Lateral Raises: 4 sets of 10 reps
• Rear Delt Cable: 4 sets of 20 reps
• Bent over rows: 4 sets of 20 reps
• One arm rows: 4 sets of 20 reps
Superset:
• DB Curl superset: 3 sets of 12 reps
• Rope Push Down: 3 sets of 12 reps
Superset:
• Preacher Curl: 3 sets of 12 reps
• V bar pushdown: 3 sets of 12 reps
• Decline Sit-ups: 3 sets of 30 reps
Saturday: Cardio
• 30 min. jog
Sunday: Off
5. What is your philosophy about cardio?
Right now, I am doing cardio six days / week, first thing in the morning. I also like to mix in some HIIT cardio 1-2 times / week. I think cardio is an important part of any fitness program especially if your goal is weight / fat loss.
6. What is your philosophy about weight training?
I train with weights four times / week. I like to split my body into upper and lower portions, with each getting trained twice a week. This allows me to focus on each part of my body, but allows me to keep the tapered look for bikini.
7. Do you prefer HIIT or steady state cardio?
I prefer HIIT, but I also do steady state. I love the way I feel while I am doing HIIT cardio, but I like to use steady state for early morning fasted cardio. I think both should be used in a fitness program because of the different benefits that they both provide.
8. What are your top 5 favorite exercises?
• Squats
• Glute Kickbacks
• Military Press
• Hammer curls
• Lateral raises
9. What is your philosophy about nutrition?
My philosophy on nutrition is it should be the foundation of all of your fitness goals. I have been active my entire life and never saw the results I wanted until I changed my diet. Without the proper nutrients in your body, you won’t be able to see the results of your training.
10. What nutrition plan has worked best for you?
An example of my training day diet would be:
Meal 1:
• 5 egg whites
• 1/2 cup oatmeal
• 1 Tbsp natural peanut butter
Meal 2:
• 1.5 scoop whey protein isolate
• 1 small apple
Meal 3:
• 5 oz chicken/turkey/fish
• 1/2 cup brown rice/4 oz sweet potato
• 2 oz avocado
• 1 serving green veggies
Meal 4:
• 1.5 scoop whey protein isolate
• 1 small apple
Meal 5:
• 5 oz chicken/turkey/fish
• 4 oz sweet potato
• 1 cup green veggies
Meal 6:
• 5 egg whites
• Veggies (peppers, mushrooms, spinach)
An example of non-training days would be:
Meal 1:
• 4 whole eggs
• Veggies (peppers, mushrooms, spinach)
Meal 2:
• 1.5 scoop whey protein isolate
• 1 Tbsp natural peanut butter
Meal 3:
• 5 oz chicken/turkey/fish
• 1/2 cup brown rice/4 oz sweet potato
• 2 oz avocado
• 1 serving green veggie
Meal 4:
• 1.5 scoop whey protein isolate
• 1 Tbsp natural peanut butter
Meal 5:
• 5 oz chicken/turkey/fish
• 1 cup green veggies
Meal 6:
• 5 egg whites
• Veggies (peppers, mushrooms, spinach)
11. What is your favorite cheat food?
I don’t know if there’s enough room on here to list those!
Some of my favorites are ice cream, Pop Tarts (pretty much anything sweet), pizza, and Mexican food.
12. What is your favorite health food?
My favorite would have to be sweet potatoes!! But I also love tilapia, oatmeal…and of course peanut butter!
13. What supplements have given you the greatest gains?
First in the AM:
• Green Tea ECGC – Take as directed first thing in the AM
• Liquid L carnitine – 2g (2000mg) first thing in the morning
With meals:
• Women’s Multivitamin
• Conjugated Lineolic Acid – 1200 mg 3x day
• Alpha Lipoic Acid - 300mg with meals 2,3,4, on training days and with meals 2 & 4 on non-training days
• Fish oil with meal 1 and meal 6.
Pre-workout:
• 4 scoops Essential AMIN.O. Energy – Optimum Nutrition
• Intra-workout: 1 scoop Scivation Xtend
Protein:
• Allmax Nutrition Isoflex – 1.5 scoops 2x a day as a meal
14. What does your pre and post workout nutrition consist of?
I mostly like to concentrate on post-workout nutrition. I like to use a whey isolate protein shake post-workout because I am able to deliver protein to my muscles quickly when they are in their most vulnerable state.
15. Have online resources (social networks) helped you in your training?
I follow a lot professional fitness athletes on Twitter. It has helped me gain motivation and opened my eyes to other training/nutrition strategies.
16. Where is the first place you turn to when looking for training / fitness / nutrition advice?
I turn to my trainer Greg McCoy, as well as my co-workers.
17. Who are your favorite fitness/bodybuilder competitors or role models?
• Nathalia Melo
• Jamie Baird
• India Paulino
• Nicole Wilkins
• Erin Stern
18. What obstacles have you had to overcome?
I have been so lucky to not have had any major obstacles to overcome. I’m as healthy as I’ve ever been, I have an extremely supportive family and boyfriend and I have a career that allows me to do what I do. If I had to choose something that has been difficult, I would say financial issues. This sport is not cheap, but I’m willing to pay the price to reach my goals!
19. What was the biggest mistake you made when you first started training?
The biggest mistake I made was probably overtraining. When I first started I really started to enjoy training 7 days / week and I think it has led me to think that if I take days off, then I’m hurting my progress. In actuality, I’m giving my body a chance to rest and recover in order to be able to give my maximum effort in the gym each time!
20. What tips would you give to a beginner?
Two things: Don’t EVER use the word can’t! It takes strong will to push yourself past your limits to find your new limit! Never stop pushing! And the other would be to never underestimate the power of a good diet! I have seen too many people put in hours at the gym, but without correct nutrition you will never see the results!
21. What are your future fitness goals?
In 2012, I plan to compete nationally and my goal is to get my pro card! I would also like to network and increase my exposure in this industry. I would love to become a sponsored athlete and break into the world of fitness modeling. I have set high goals, but I believe with a lot of hard work and determination, the sky is the limit for me!
22. Where can we find you on MuscleDog.com?
Check out my profile jennarae7 to see more!