Jennifer Tedford-Zuba - "What Worked for Me in 2003"

Jennifer Zuba I grew up in the small quiet New Hampshire town of Newton. My parents enrolled me in dance lessons as soon as I could walk, which is what sparked my desire to perform. My family knew that I was a natural for the stage by my twirls through the grocery store isles, mini recitals in the kitchen for guests, and leaps down the hall. I was a nut!

During high school I was captain of the cheerleading team and continued my dance training, studying jazz, tap, and pointe.

After high school I headed off to the University of New Hampshire where I studied Nutrition and Sociology - weird combo huh? Never could make up my mind! I graduated in 1999 with a Bachelor of Arts in Sociology. Not knowing what to do with myself as far as a career I ended up in "cubicle jobs" for the first three years.

One day while surfing the web I came across some photos on the FAP website.....which re-ignited my desire to perform! I called up local trainer to New England Dream Team: Cathy Savage...and the rest is history.

I just finished my first year competing and enjoyed every second of it....from the grueling hours of cardio preparing for contests to the life long friendships I have made.

Contest History

April 24, 2003 Bikini Atlantic Pageant:
14th place
April 24, 2003 Fitness Atlantic Pageant:
13th place
October 11, 2003 Fitness New England Pageant:
5th place
November 14, 2003 Fitness America Nationals:
17th place
November 14, 2003 Bikini America Nationals:
8th place

Nutrition Tips

Jennifer Tedford-Zuba I would like to preface this section by saying that I have tried all sorts of "diets" to lean out and be healthy. About a year ago a good friend introduced me to natural and whole foods nutrition. Since eating this way I am able to stay within a few pounds of my contest weight, my skin is more clear and luminous, and my energy has increased. I know that every fitness competitor and trainer has his or her own successful way of eating....but this is just what works for me.

Tip 1: Eat foods that are from nature. These foods only have one ingredient (themselves), are not processed or packaged and supply the most vitamins and minerals. Any fruit, vegetable, or lean protein would fall into this category.

Tip 2: Consume a large amount of raw food a day (no not raw eggs, meat...silly!) Large salads w/ a ton of different vegetables, a few cut up pieces of fruit for breakfast, ect...) Raw fruit and vegetables have an extremely high amount of nutrient values and enzymes.

These enzymes assist in the digestion and absorption of food.

This helps us sustain energy and a have an overall sense of well-being.

Tip 3: Include beneficial fats in your diet.

Some unprocessed fats that include essential fatty acids are nuts, seeds, flax seed oil, avocado, and olive oil. These fats are the densest form of energy we have. Not only are they essential to maintaining healthy energy levels, hair, skin, and keeping our appetite under control, but essential fatty acids are responsible for the healthy regulation of our cardiovascular, reproductive, immune, and central nervous systems. Cooking destroys the essential fatty acids so add these oils to your salads or vegetables.

Training Tips

Tip 1: This is my favorite workout when I am tight on time. It burns a ton of calories too! Warm up by running an easy mile on the treadmill. Next, I get off and do 25 pushups, 10 pull-ups, 10 dips, and 10 hanging leg raises. Then I jump right back on the treadmill and run a mile under 8 minutes....repeat circuit three times (exercises + 1 mile = circuit). I end up running 4 miles and getting a killer workout under 40 minutes! Great for getting in shape to do fitness routines too! Love it! This is an ADVANCED workout...beginners beware!

Tip 2: Set small goals to stay motivated. Especially in the winter as it gets dark so early (at least here on the east coast) I find it tough to face the gym day after day...Lately to keep myself motivated I set mini goals!

Last week I had the goal that I wanted to run 30 miles in the week span. I felt so good by then end of the week finishing that 30th mile! A goal can also be to try 3 new classes at the gym that week or getting to the gym during your lunch hour 4 times a week. Accomplishing small goals gives you the added rewards of satisfaction and accomplishment as well as the numerous benefits just acquired from exercising.

Tip 3: Vary your workout! Aren't you sick of doing that darn Stairmaster day after day week after is your body! Our bodies get acclimated to the same workout and stops responding to it. One day do a spin class, the next run 3 miles, the next do the stairs...keep your body guessing!

Tip 4: When preparing for a fitness routine I like to take all the elements from it and practice them at the end of my workouts. Say I do an L-press in the routine. After each of my workouts I will hold that press for as long as possible, that way, when I only have to hold it for a few seconds in my routine it comes easy. Same with toe-touches, I'll do 3 or 4 back to back after I get off the Stairmaster and I am all warmed up. You should see the looks I get! I'm a crazy lady!



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