Exclusive Interview With WBFF Pro Fitness Competitor Janelle Nicolo

Rate this post Exclusive Interview With WBFF Pro Fitness Competitor Janelle Nicolo

How did you get started with bodybuilding/fitness?

I started in the Fitness industry in 2005 competing in Fitness and Bikini divisions of a few different federations post college as a hobby to push myself because the daily work grind and going to the gym was not satisfying enough for me. In my school years I always tried to be an athlete, but I was always the “most dedicated player” and never the MVP. However, in fitness it didn’t really matter, and that’s what drew me to it! I soon realized that if I was dedicated in this sport, I would succeed and beat my personal goals with it and I did just that! In 2007 I became Ms. Bikini America at the World Championships! From that moment forward I had more desire to push forward with my career in fitness, became certified and started personal training and coaching under another respected coach on the side of my full-time PR agency job. I was laid off about a year later and I took the opportunity to push my personal training and coaching to the next level! I started to build my brand, worked in a corporate gym then a small training studio and started to build my Body Ambition Fitness business all while competing yearly myself (I only took 1 full year off after knee surgery).

Fast forward, a few years later and I earned my WBFF Fit Model Pro Card and now have my own fitness facility (or fitness playground as I like to call it) with a complete gym & toys like ropes, sleds, tires, rings and more along with a posing & fitness studio! My boyfriend Steve and I built it from the ground up this past winter, many hours of sweat, tears, laughs, late nights and love! Every day I walk into BA Fitness I still can’t believe it’s real…it truly is a dream come true!

How do you stay so motivated? What drives you?

My clients and athletes I coach motivate me every day! Seeing them push harder to their goals daily drives me! Having a clear focus and vision of what I want for my life and for myself keeps me motivated too! Knowing each day, each rep, each goal I crush I am creating a life most only dream of! I’m in control of my destiny and that drives me daily to be better and help others better themselves! Exclusive Interview With WBFF Pro Fitness Competitor Janelle Nicolo

What is your training routine like?

My Training routine changes every 3-4 weeks. I like to train myself in phases especially when leading up to a competition. I tend to stay on various build phases until the last 6 weeks when I begin a cutting phase and shred phase for the stage. My build phases vary from Power & Hypertrophy lifts to lifts including power complexes at the end to really ask more of my body as it’s always good to be doing your progressive overload strategy where you add weight to exercises but you need different methods to really make the gains.

Here’s an example of a power complex that I would add to the end of my back day in a build phase:

POWER DB COMPLEX (rest 30-120 seconds between rounds. Repeat for 3 rounds.)

  • Dumbbell bent over row x 6
  • Dumbbell upright row x 6
  • Dumbbell burpee row x 6
  • Dumbbell rear fly x 6

When doing Power & Hypertrophy lifts my split looks like this:

  • Day 1: Upper body power
  • Day 2: Lower body power
  • Day 3: Back & shoulders hypertrophy
  • Day 4: Rest day
  • Day 5: Lower body hypertrophy
  • Day 6: Chest and arms hypertrophy
  • Day 7: Rest or HIIT cardio & abs only Exclusive Interview With WBFF Pro Fitness Competitor Janelle Nicolo

If you had to choose only 3 exercises, what would they be and why?

Squats because they are a total body movement and really require a lot of effort from the whole body! Push-ups because they can be done anywhere and in many variations and pull-ups because again they can be done in a lot of places and different variations and require the body to work in unison for max benefits!

What is your favourite form of cardio?

I’m not a fan of cardio so anything to make it not boring is what I like. Therefore I tend to do HIIT. I like total body weight tabata utilizing burpee variations, animal moves and classic calisthenics in the timed tabata method to maximize my cardio in a shorter time period. 20 seconds of work followed by 10 seconds of rest for 8 rounds per exercise! Exclusive Interview With WBFF Pro Fitness Competitor Janelle Nicolo

What is your diet like?

I take a holistic nutritional approach with myself and clients. I believe that food is your medicine and fuel and we should eat to live not live to eat. I don’t believe in meal replacement shakes, pills, potions and calorie restriction. I always stress the importance of a balance of macro and micronutrients and love to teach my clients why and how much they need no matter what phase of prep or non-prep they are in with me. However, I am not a IIFYM believer because I truly believe in holistic food rather than donuts and processed food being ok in the regular diet. Although I know the IIFYM can be a good thing for some, I try to find treats that are clean rather than just fitting the numbers. I believe in a healthy balanced lifestyle that is custom for the individual, because one person’s balance is not the same for the other.

I absolutely love protein and find that my body does best with organic meats and wild fish, a good amount of veggies and higher amount of good fats and an average amount of starchy carbs and fruit. Sugar of all forms is not my friend, so I try to keep sugar low to maintain an even energy level throughout the day.

What supplements do you use?

I’m not huge on supplements but I do have omega 3’s daily and make my own BCAA pre workout with all of the essential amino acids. I also take Bulletproof MCT oil daily as one of my good fat sources. Exclusive Interview With WBFF Pro Fitness Competitor Janelle Nicolo

What are the highlights of your fitness career?

Opening my own fitness facility aka Fitness playground, BA Fitness! First off it doesn’t feel like a job at all! Each day even when tired, stressed because of life’s challenges, or in my own prep I am thankful to be able to push others to their limits and inspire them to be the best they can be! It starts in the gym but it goes so much deeper than that! Seeing my clients confidence soar allows them to be better in relationships, career and overall love their lives! That’s what’s truly rewarding, it isn’t just about having a strong beautiful physique as most think, it honestly is about being strong in mind, body and spirit!

I also feel earning my WBFF Pro Card and being able to compete among the best of the best at the WORLD Championships in Las Vegas was an amazing accomplishment I will never ever forget! Exclusive Interview With WBFF Pro Fitness Competitor Janelle Nicolo


Facebook: Janelle Nicolo (Janelle Nicolo Wbff Pro)

Twitter: ‏@jnicolo

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