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Fitness Olympia Champ Whitney Jones & # 039; Tips to stay fit

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. Do not be afraid to try things

Ask Whitney Jones to list all the injuries in her life, and you'll be listening for a while. "I broke an ankle three times," Jones begins. "I broke the others four times. I tore my rotator cuff twice. Operation on both knees. Both wrists broken several times. Both elbows broken, some ribs broken. I had four back injuries, six concussions, 14 surgeries … "And how did she manage to inflict more wounds than a Hollywood stunt man? "Honestly be fearless," she says. "I'm just trying."

Jones spent her childhood in the hot Arizona sun, trying to keep up with her two older brothers, facing any physical challenge she dared to do. She also played sports. Like all sports: football, basketball, softball, athletics, swimming, diving and volleyball. "I even tried to play football," she says. "But my parents did not let me." She was also resourceful. To learn how to make flips, she simply placed a pool raft on the lawn and started to freak. (Note: Do not try at home.) "They would often eat it hard," says Jones. "There were some of the shocks."

In high school Jones was natural – the aviator on her cheerleading team. This meant more falls. "They would throw me in the air and then this girl should catch me, and she did not always catch me," she says. "So I broke so many bones." Later at Arizona State University Jones played in the dance team. That has led to more injuries. But Jones does not regret any of these activities. She built the character, she says, pouring sand. "I learned to be pretty tough, pretty early," says Jones. "I learned to fight. I learned to deal with injuries and step on. "

. 2 Have the Courage to Change Career

After college, Jones graduated from ASU with an advertising agency in Business Communications. She earned good money, but she was extremely stressed and spent all day in an office and not a cheerful camper. She also skipped the gym, grabbed weight, and felt lazy. "I've been active all my life to work, work and work," says Jones. "I decided," I do not like that. I want to be active again.

Following the birth of her second child, which required a three-month three-day full-bed rest, Jones continued her career in advertising, becoming a full-time coach. She loved it so much that she partnered with a friend and opened her own gym. Today, this gym, Pro Physiques, is the largest physical training facility in Arizona with 20 coaches that train everyone from teenagers and older people to professional athletes and amateur fitness contenders. But it did not stop. Building on the success of Pro Physiques, Jones founded three other companies: The Pros, an online training company. the Glute Pros, a manufacturer of fitness equipment; and Fearless by Whitney Jones, a fitness and clothing line.

Good move to leave the advertising agency? We say it like this:


3. Do not Make Excuses

In 2010, Jones entered a numbers contest, but she was quickly in love with another discipline: fitness. "It looked much more fun than just standing on stage and doing quarter turns," she says. Jones quickly switched departments and never looked back. A year later, she acquired her IFBB Pro League professional card and participated in the top shows in the world. Perfect for her dance background and adventurous spirit, the sport started to place her first ten places among the regular players, be it the Vancouver Pro, the Arnold Classic Brazil or the Olympics.

an exercise before the Arnold Classic 2017. An MRI showed a bulging disc and nerve damage. In the summer of 2017, Jones underwent a two-stage anterior cervical discectomy and fusion (ACDF) that melded two vertebrae in the neck and stabilized them with a surgically implanted metal cage. Everyone thought this was the end of their fitness career. All except Jones.

The morning of the operation, she began with a countdown clock of 276 days – the time to the Arnold Classic of 2018. When she woke up in the right arm after a full-blown operation, all the systems were off. "That was when I felt like the game was over, I'm 100 percent back on that stage," Jones recalls. "There is no doubt in my mind."

After four weeks, Jones was exactly on schedule. Her arms were weak, so she had designed a routine that included many lower body and break dance movements. She was on the brink of a comeback that no one except Jones thought was possible, and that no one in the sport had ever run away.

Then another setback: While practicing her routine, she tore her ACL and MCL. The doctors said the operation was the right move, but Jones ignored her and took it a step further. She went back to the choreography drawing board, did a one-legged routine, kept her injury secret for the other rivals, and wore a full knee brace on the Arnold stage. She won the division. Only when Arnold handed her the title on stage did she reveal that she had applied with a tattered ACL.

Six months later, Jones claimed she was the first Olympic champion ever to be known as the "Olympic Champion." Mom. "The key to the double win, Jones says, was to never succumb to apologies. "You never know what you're capable of until you really go beyond your level of comfort," she says.

. 4 If you love it, you will find a way

How does Jones juggle a handful of flourishing businesses, an international competition program, and the fact that he is a single mother of two boys who seemingly can not slow down? "It requires sacrifice, it's not a question," she says. "You have to take some things from the needs." For example: a full night's sleep. At dawn Jones often gets up to train her cardio and then helps her boys, Brody (12) and Jake (10), prepare for school. Then she goes to the gym and trains clients, then trains again, picks up her boys from school or practice, and does bookkeeping or e-mail late into the night.

Another key: multitasking. At the baseball games of Jones's sons, they'll run laps in the field or run burpees in one corner of the park. When it's time to create choreography for a routine, Jones focuses her on her sons. If you think a move is cool, let it go in; If you get bored, she'll fix it.

"Every minute of the day I do two or three things at the same time," says Jones. "But it does not feel like work, because I love her so much."

It's all about how to look at things, she says. She decides to treat her daily tasks as privileges, not housework. And she remembers that she is fortunate enough to be healthy, to have two strong boys and to run a business that she loves passionately. Your advice: Look at the tasks in your life as things you need to do, not things you have to do.

"I am fortunate that I can travel the world and take the stage," says Jones. "What if my kids were not healthy? What if I got hurt and my arm still does not work? If you look at it with the right perspective, you can balance everything. They are real, really.

Full Body Circuit

"This high intensity circuit hits all major muscle groups, pumping my heart and bringing me to an extreme, helping me to burn maximum calories. Says Jones. Complete three complete rounds and rest for three to five minutes between rounds.


  • Treadmill Sprint Repeats: 45 sec
  • Pop Squat on Platform Repeats: 25
  • Jumping Ball Slam Repeats: 12
  • Banded Lateral Walk Repeats: 20 per page
  • Squat Jack With Bar Reps: 25
  • Sliding plate Reps : 50
  • Plyo Pushups Reps: 10
  • Box Jump Burpee Repeats: 15

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