Who is Jen Heward?
American fitness model Jen Heward is well-known for her exercise regimens and dietary recommendations. She started working out when she was 16 years old.
Short Career of Jen Heward
It wasn’t until Jen Heward turned 21 that she started paying closer attention to her diet and exercise.
She had previously made terrible lifestyle decisions, such as consuming soda and junk food. Jen didn’t know how to work out properly on top of all of this.
Jen gained weight as a result of everything, and she was dissatisfied with the course her life had taken. But one day, Jen decided enough was enough and set out on a mission to get back in shape.
Having spent years learning about a good diet and strength training. Jen Heward completely shed her extra weight while simultaneously completing the requirements to become a licensed sports nutritionist.
Following is Jen’s account of how she now uses her knowledge to assist others to avoid the problems she once experienced with dieting:
“Never settle, never give up, no matter how tough the journey is. Life is meant to be experienced in all forms, good and bad, so we can grow and evolve to be better then we were yesterday.
Always strive to be the best version of yourself mentally and physically.”
Body Measurements of Jen Heward
| Full Name: | Jen Heward |
| DATE OF BIRTH: | September 11, 1985 |
| ERA: | 2010 |
| PROFESSION: | Fitness Model, Nutritionist, Bikini Athlete |
| NATIONALITY: | American |
| AGE: | 36 |
| HEIGHT: | 5’4″ (162.5cm) |
| WEIGHT: | 135 – 145lbs (61.2 – 65.8kg) |
Accomplishments
- Bikini Athlete
- Fitness Model
- Social Media Influencer
Biography
Jen’s Beginning of Fitness
Jen Heward, who was born in 1985, developed a passion for exercise at the age of 16. She began a part-time job about this time that was close to a gym.
Jen didn’t think twice about joining the gym because she had been active her entire life.
“When you are young you are involved in a lot of sports or school activities or just playing random games you create with friends! As we get older our preferences change and for me that was the gym! I had to get my energy out somehow!”
However, Jen didn’t know anything about working out when she first stepped into a gym. She didn’t know how to do a correct squat, or how to train other body parts. As Jen said; “Tricep, what is that?”
In addition, Jen’s health wasn’t a key priority at this time. Instead of exercising to maintain her fitness, she claims she did it to “fit in.” She would spend hours doing mostly aerobics or working her abs with never-ending repetitions.
Unhealthy Way of Life
Doing only cardio and ab exercises did not give Jen the results she desired. She regressed in terms of her fitness and health as a result of her diet, which was centered around fast food and soda.
Jen’s health progressively declined throughout the years. She eventually gained weight as a result of her bad lifestyle.
Jen says the following about her life at the time: “Fitting the “standard” was more important to me than my health. I discovered that I was gaining weight in more places than I had previously thought possible.
I was constantly exhausted, and unable to concentrate, and my clothes started getting tighter. Due to my constant reliance on fast food, my diet only became worse.
Energy drinks also became a favorite of mine. Yes, everything caught up with me. Jennifer Heward
Changing Things
Jen didn’t begin researching her nutrition and exercise until she was 21 years old, following a string of depressing life events.
Jen had to deal with several incidents that caused her to rethink her living choices once she realized she was harming herself too much. Jen made the strong decision to change things at this moment.
She began doing her study and educating herself on proper diet and weight-training techniques.
Although learning everything from scratch wasn’t simple, Jen claims that quitting was never an option for her.
After numerous ups and downs and several months of trial and error, Jen began to understand the benefits of strength training and eating a balanced diet.
She soon started to lose extra weight, which led to an improvement in her physical appearance.
Establishing a New Objective
As soon as Jen reached her fitness objective. She decided to participate in a bikini competition as a tougher challenge.
Jen entered her first-ever bikini contest in the spring of 2013. She didn’t have any expectations for the show; all she wanted to do was get ready for the competition and enjoy herself.
Jen made a new objective to assist people who struggle with diet, exactly like she once did, after the competition.
She started attending classes on food and nutrition. becoming a licensed sports nutritionist soon after.
Now Jen Heward
Since she started working as a nutritionist, Jen’s profession has flourished.
She has aided many in becoming in shape and leading fulfilling lives through her training regimens and food plans.
Jen’s fitness journey is still a very important aspect of her life. She ensures she maintains a slim figure and keeps moving toward her fitness objectives by working out in the gym a few days a week.
For her devoted followers on social media, Jen also shares fitness videos and food plans in addition to her programs.
Jen demonstrates to everyone how fitness is more than just an individual sport by doing this. Additionally, it’s about supporting anyone who makes an effort to improve themselves and lead a healthier life.
Sometimes we forget or are unaware of the journey. I have gained weight and lost weight unhealthily. I’ve experienced terrible mishaps, injuries, heartbreak, loss, you name it.
But throughout the process, I’ve discovered a lot about who I am and this thing we call life. And I keep striving to achieve the unending aspirations and objectives I have.
Training
Basic Training Principles
Every few weeks, Jen switches up her workout regimen, but she always adheres to a few guiding principles.
These guidelines include making it a point to visit the gym six times per week. Jen has stated that she will create spare time if she doesn’t have enough to exercise.
Other guidelines include doing high-intensity workouts with medium-to-heavy weights. 4-5 times a week, you should also perform aerobic exercises like plyometrics for 10 minutes.
Exercises for the Shoulders by Jen Heward
Jen makes sure to keep each exercise calm and controlled, keeping her muscles tensed the entire time, just like she would in any other workout.
She keeps her attention on the “mind-muscle link” and refrains from swinging or bouncing the weights.
- Cable Lateral Raise (pull from behind), 2 sets x 15 reps
- Cable Lateral Raise (pull from the front), 2 sets x 15 reps
- Lying one arm lateral raise (pink up), 2 sets x 15 reps
- Standing Dumbbell Lateral Raise (palms together), 2 sets x 15 reps
- Standing Dumbbell Lateral Raise (palms forward), 2 sets x 15 reps
- Elevated Arm w/ Single DB Lateral Raise, 2 sets x 10 reps each arm
Exercise Routine for Triceps
Jen chooses the weight for her triceps exercises so that she can do no more than 8–12 repetitions. However, it must also be light enough for her to perform the motion slowly and correctly.
According to Jen, she will increase her weight if the final three repetitions of the exercise don’t sufficiently test her.
Likewise, if she feels that carrying too much weight is harming her form, she will reduce her weight.
‘Finisher’ exercises, if you will. Jen chooses to lift only her body weight or very light weights. She can maintain a continual contraction and keep her muscles “burning” in this way.
- Angled Tricep Push Up (off bench or bar), 3×12
- Dumbbell Pull Over, 3×15
- Dumbbell Skull Crusher (forearms only move), 3×15
- Cable Overhead Tricep Extension, 3×15
- Single Arm Tricep Side Extension (arm should be raised parallel to shoulders, forearm extend out), 3×15 Each Arm
Jen Heward’s Core Exercise Program
Jen maintains a sculpted and slim abdomen by combining this 15-minute core exercise routine with a healthy diet.
Additionally, this workout’s exercises are all easy to perform and portable. This is how it appears;
- Straight Leg Lift
- Alternating Straight Leg Lift (create an L with your legs)
- Bicycle Leg Lift
- Wide Feet to close Feet Leg Lift (feet go wide at the bottom, come together at the top)
- Mountain Climber
- Sitting Reverse Crunch
- Regular Bicycle Crunch (slow movements)
- Sitting Side Oblique Crunch (both sides)
- Jack Knife
- Regular Crunch & Reverse Crunch (movements at the same time, fully extend your legs out before crunching back in)
- Lying Heel Touches
- Lying Oblique Crunch w/ Single Leg Reverse Crunch (opposite elbow and knee crunch together, fully extend out leg before crunching back)
- Regular Crunch (feet up)
Jen continues her discussion about core training here.
“Everyone thinks you have to do thousands of reps and different exercises for a strong defined core. No, you don’t.
You just need to incorporate a variety of core exercises that target upper/lower/full core, about 25-30 reps 1-3 sets and being consistent with them.
Depending on your goals, you may only do bodyweight exercise, weighted exercises, stability/balancing exercises or a combination. Build core strength and definition, without overdoing it.” – Jen Heward
Leg Exercise Program
Leg training is Jen’s most rigorous exercise routine overall. Jen’s leg workout is so demanding that she modifies her diet to include more sources of energy.
The exercises used to complete the workout target Jen’s glutes, thighs, hamstrings, and quadriceps. Jen moves slowly and deliberately, just like she would during any other workout, to ensure that the muscle she is targeting is always contracted.
- Standing Single Leg Extension 6×12 each leg
- Standing Single Leg Inner Thigh Lift (abductor/inner) 4×15 for each leg
- Glute “Push Back” (your body should be bent over parallel to the floor. Keep your leg elevated the whole time, knee to chest then push straight back with foot flexed) 4×15 each side
- Side Cable Squat 3×15 on each side
- Standing Single Leg Side Raise (adductor/outer thigh) 4×15 each leg
- Side Cable Squat with Pulse (pulse 2x) 3×8 on each side
- Standing Single Leg Reverse Curl 6×12 each leg
Favorite Exercises and Muscle Groups
The shoulders and glutes on Jen’s body are her favorites. They are the greatest humps on the body, as Jen puts it.
Jen works her glutes with workouts like glute kickbacks and squats.
Her go-to shoulder exercises are barbell rows for the back delts and side lateral raises for the shoulders.
“I know there are some of you out there that have busy schedules, that don’t allow much time to prep all the meals you want.
And if you are trying to achieve a certain goal, diet is always going to 100% key!! I love using prep and delivery services for my meals when I need them! The options are raw, healthy and amazing! They fit easily into what you need!”
Nutrition
If Your Macros Allow It (IIFYM)
Being a supporter of a balanced, healthful diet. Jen has discovered that IIFYM, or flexible nutrition, works best for her body.
IIFYM enables Jen to regularly eat whatever she wants while maintaining a healthy and tight physique.
She does this by keeping track of her daily macros and making sure she stays within the daily calorie budget she establishes.
Dietary Plans Before and After Exercise
Jen will eat some form of protein an hour before her workout. This protein can come from a variety of sources, including lean chicken, protein bars, and shakes.
Jen will eat a fast-acting carb supplement just before working out. This will provide her with the energy she needs to finish the workout, particularly if it is a difficult one.
Jen will have a typical protein smoothie post-workout. She’ll consume a meal that includes both carbohydrates and proteins an hour later.
Jen Heward’s Supplements
While Jen frequently switches up her supplements regimen. She always uses a few supplements as part of her routine. They consist of;
- BCAAs
- Protein Powder
- Carb Supplement
If Jen thinks she might use some assistance losing weight. She will choose a top-notch thermogenic fat burner.
This helps her shed fat as quickly as possible when combined with her diet and rigorous exercise routine.
Cheating Food
whenever Jen feels the need to take a vacation from dieting. She’ll eat some of her favorite indulgent foods—like pizza and chocolate—out in public.
Jen’s Recipe for a Balanced Kale Salad Meal
He uses recipes like the one below whenever Jen wants to eat more green veggies while keeping her meals enjoyable and straightforward;
Ingredients:
- 2-3 kale leaves (green lettuce is a healthy alternative)
- 2 tablespoons of chopped almonds
- 1 tablespoon dried cranberries
- 4 ounces of chicken (preferably lean chicken breasts)
- 1 tablespoon of extra virgin olive oil
- 1 tablespoon of your favorite salad dressing (try not to choose one with too many calories or additives, keep it simple and healthy)
Protein-rich Pancakes
Protein pancakes are one of Jen’s favorite healthy snacks. They are easy to cook, according to her, and are high in protein.
Jen combines fruit, kale, and oatmeal with egg whites, which she utilizes as her major source of protein.
Jen will cook it after blending everything and setting it aside to cool.
Influences and Idols
Jen initially started working out of curiosity and to “fit in,” as she puts it. Jen, however, realized that she should pursue fitness for her own needs and not satisfy others when her health began to deteriorate.
She decided to transform her life and become knowledgeable about the fitness lifestyle when she was 21 years old.
After years of dedication, Jen succeeded in achieving her objective and much more—she developed a fantastic physique and earned her certification in sports nutrition.
Jen’s spouse, whom she identifies as her “greatest motivation,” is one of the persons who have assisted her in achieving her objectives.
Jen claims that her spouse occasionally works 13 hours a day in addition to practicing martial arts and weightlifting.
Despite leading such a busy life, Jen’s spouse still finds the time to spend time with her and encourage her while she travels.
Another role model for Jen is Alice Matos. Like Jen, Alice is a social media sensation and fitness competitor who has encouraged many individuals to adopt active and healthy lifestyles.
Jen described Alice as a “lovely hard-working woman” when speaking of her.
I think that at various stages in our life, we are required to change and advance. These moments might be challenging and frightening, but if you are open to them, you will only improve.
What Is Jen Heward Teaching Us?
What we can learn from Jen Heward is to be cheerful even in difficult circumstances. Instead of hoping for better times to come, you should make an effort to improve the current condition.
When Jen first started her fitness adventure, she wasn’t happy with the way she looked or felt.
She firmly decided to change her life and become a healthy person as a result. Jen not only achieved all of her objectives during this process, but she also gained the respect of others.
Jen’s experience teaches us that you are the only person in charge of your life. You may receive assistance from others or helpful counsel.
But in the end, it all depends on how hard you’re willing to work to achieve your goals.
Making your dreams a reality is always achievable if you can maintain consistency and tenacity in the face of challenges.