Fitness advisor and author Jennifer Nicole Lee stays in a fabulous shape at 47 with a perfect diet and training routine
Jennifer Nicole Lee is an American Fitness advisor and author. She is best known for her books and articles that give advice on weight loss and healthy living. Jennifer is also the winner of the 1997 Miss Bikini America contest and her physical transformation journey has been nothing but an inspiration for millions of people around the world. This article explores her biography as well as workout and diet routine.
Jennifer Nicole Lee Statistics
| Full Name: Jennifer Nicole Lee | ||
| Weight | Height | Age |
| 145 – 155 lbs (65.8 – 70.3 kg) | 5’9” (175 cm) | 49 years |
| Date of Birth | Place of Birth | Nationality |
| June 13th, 1975 | Rochester, New York | American |
Jennifer Nicole Lee Biography
Early Life
Jennifer Nicole Lee was born in Rochester, New York on June 13th, 1975 to Italian parents. She spent her early years there but the family shifted the base to Tennessee. Jennifer finished her schooling there and also earned a bachelor’s degree in foreign relations from the University of Tennessee at Knoxville.
She got married, had children and everything went perfectly. However, Jennifer was not happy with one aspect of her life – unhealthy eating, lack of exercise and the resultant weight gain.
Career
Jennifer decided to change her life for good and adapted to a healthy lifestyle. As a result, she lost nearly 70 lbs weight during the process and soon became known as a fitness guru due to her knowledge of fitness. However, the situation further changed for good and the mother-of-two took steps towards launching her career as a fitness advisor.
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Confident in her newfound passion for fitness, Jennifer entered the 1997 Miss Bikini America contest. Although she had no prior background of athletics, bodybuilding or any such activity, the then 23-year-old emerged victoriously at the show. Additionally, this achievement further boosted her confidence and Jennifer Nicole Lee decided to go full throttle in her career as a fitness advisor and never looked back after that.
After getting recognition through her work as fitness advisor, JNL also launched two clothing lines. The Jennifer Nicole Lee Collection through Rogiani is a brand designed by Elisabetta Rogiani for fitness model photoshoots. The second brand, JNL Clothing Line, includes streetwear as well as gym wear.
In 2011, Jennifer opened a production studio containing photography and videography studios, hair and make-up styling along with coaching for fitness models.
Jennifer Nicole Lee has authored several books on fitness and lifestyle and she has also appeared in several fitness magazines.
Jennifer Nicole Lee published works:
- The Mind, Body & Soul Diet: Your Compete Transformational Guide To Health, Healing and Happiness
- Jennifer Nicole Lee Fitness Model Diet: JNL’s Super Fitness Model Secrets to A Sexy, Strong, Sleek Physique
- The Fitness Model Program
- The Sext Body Diet
- 101 Things Not To Do If You Want To Lose Weight
- Get Fit With Jennifer Nicole Lee
- Get Fit Now With Jennifer Nicole Lee
- Bikini Model Diet
DVD Series – Fabulously Fit Moms
- The New Mom Workout
- Total Body Workout
- Lower Body Burn
- Super Energized Workout
- Upper Body Blast
- Sleek and Sexy Workout
Jennifer Nicole Lee Workout
Jennifer Nicole Lee believes in consistency and staying ready to flaunt the bikini body at any given time. As a result, she trains six days a week and does not take a day off unless it is extremely necessary.
She approaches the fitness routine more as an inseparable aspect of her lifestyle than a mere activity that helps her look good. However, she believes in constantly exploring new training methods and bringing more variety to her training routine.
This approach has multiple benefits. Frequent changes to the training routine keeps mental fatigue and boredom at bay. Additionally, it enables the body to adapt to different types of activities, making it inevitably versatile in performing physical tasks.
However, the 47-year-old has learned that performing warm-up and active cooldown drills before and after a hard day’s work is of utmost importance to keep the injuries at bay and prepare the body for workouts.
Maintaining cardiovascular health is undeniably a key component of healthy living. So not surprisingly, Jennifer Nicole Lee does a lot of cardio activities that raise the heart rate and burn a large number of calories. Rope skipping is one of her preferred cardio exercises. Swinging, jogging and long walks are also incorporated in the training routine for variety.
Jennifer Nicole Lee’s training week
To get a toned body and gain strength as well as muscles, the mom of two does weight training at least three days a week. These sessions include compound and isolation movements. While she adheres to free weights for the most part, Jennifer is not opposed to machine exercises either.
Jennifer Nicole Lee’s training week is split into six separate training sessions dedicated to shoulders & biceps, legs, chest and triceps and back as well as two cardio sessions. These are a combination of compound and isolation movements to work each and every part of the body for complete development.
Monday – Shoulder / Biceps Workout
Jennifer’s training week starts with an intense shoulder and biceps workout that sets the tone for the rest of the week. The training session includes compound and isolation movements that target all three parts of the shoulder muscles – anterior, medial and posterior deltoid muscles.
She includes two biceps exercises – dumbbell curls and hammer curls to work these pulling muscles in the arms. Since arms get the stimulation during most pushing and pulling movements, Jennifer Nicole Lee does not include too many biceps exercises in her routine. Out of the shoulder exercises mentioned below, the mother of two includes any three in each workout.
Shoulders
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- Dumbbell Shoulder Press
- Dumbell Lateral Raises
- Bent Over Dumbbell Lateral Raises
- Dumbbell Front Raises
- Arnold Press
Biceps
- Seated Dumbbell Curls
- Hammer Curls
Tuesday – Legs Workout
Legs or lower body represents literally one half of the human body. While many gym bros tend to avoid training legs, Jennifer Nicole Lee is far more wise. Tuesdays in her training routine are reserved for leg workouts. The relatively lengthy training session includes several exercises that work all the major muscles in the legs like quadriceps, hamstrings, glutes as well as calves in addition to other supporting muscles. The leg workout typically includes following exercises:
Quads
- Dumbbell Squats
- Weighted Lunges
- Dumbbell Step-Ups
Calves
- Standing Calf Raises
- Seated Calf Raises
Hamstrings
- Leg Curls
- Stiff Leg Deadlifts
Wednesday – Cardio
Cardio exercise is one of the most effective ways to keep excess weight at bay. It is also a proven way to maintain and improve the cardiovascular health, which is crucial to maintain from the longevity point of view.
Jennifer Nicole Lee reserves her Wednesdays for a cardio session and performs different exercises like rope skipping, long walks and jogging to get her heart rate up.
Thursday – Chest and Triceps
The push day workout which primarily targets the chest and triceps is crafted for complete development. Jennifer Nicole Lee includes pressing movements and flyes in the chest routine for improving pushing and adduction strength of the upper body. Triceps workout includes exercises that work the muscles from different angles and positions to emphasize all three triceps heads. The training session includes:
Chest
- Dumbbell Bench Press
- Incline Dumbbell Bench Press
- Dumbbell Flyes
Triceps
- Seated Dumbbell Overhead Triceps Extensions
- Lying Dumbbell Triceps Extensions
- Diamond Push-Ups
- Dumbbell Kickbacks
- Triceps Dips
Friday – Back
Jennifer Nicole Lee trains back on Friday and the short training session includes three effective exercises:
- Bent Over Dumbbell Rows
- Supermans
- Dumbbell Pullovers
Saturday – Cardio
Another cardio session caps the training week as Jennifer Nicole Lee keeps Saturday specifically for exercises like rope skipping, jogging and long distance walking.
Sunday – Rest
Having been in the fitness industry for the most part of her life, Jennifer understands that rest and recuperation is as important as hard training. She spends time with her family and takes rest throughout the day to get ready for another week of intense work.
Jennifer Nicole Lee Diet
Jennifer Nicole Lee follows one simple dietary rule irrespective of her schedule and location – eating small meals throughout the day. She believes in eating every three hours to maintain energy levels, keep the metabolism fired up and avoid drop in blood sugar irrespective of whether you’re hungry or not. These meals need not be full hefty meals. Instead, they can be small meals or snacks that have sufficient protein and complex carbohydrate content to keep her satiated for a longer time.
Jennifer focuses on eating healthy foods and voids sugar laden, processed foods at all costs. She focuses on eating lean protein through natural sources like chicken, fish or lean cuts of red meat. Combined with complex carbohydrates like brown rice, sweet potatoes and healthy fats like flaxseed oil, coconut oil and Omega-3 oil. Combined together, these foods make for perfectly balanced meals with sufficient macronutrient profiles.
Vegetables that are rich in fiber, vitamins and minerals as well as carbohydrates are also an important constituent of Jennifer Nicole Lee’s diet.
Although the 47-year-old believes in getting most of the nutrients through whole foods for the most part, it can be difficult to meet the daily requirement given the hectic and busy urban lifestyle. As a result, Jennifer Nicole Lee consumes supplements like whey protein and vitamins to meet the daily requirement of nutrients.
Breakfast
- Egg White Omelet
- Coconut Oil
- Spinach
- Asparagus
- Mushrooms
- Whole Grain Bread
- Tomatoes
- Water
Mid-Morning Meal
- Protein Shake
- Ground Flax Seeds
- Omega-3 Oil
- FlaxSeed Oil
- Coconut Oil
Lunch
- 4%Ground Antibiotic Free, Organic Grass Fed Lean Beef Hamburger
- Wheat Bread
- Hummus
- Spinach
Late Afternoon Meal
- Protein Shake
- Ground Flax Seeds
- Omega-3 Oil
- FlaxSeed Oil
- Coconut Oil
Dinner
- Grilled Fish
- Caribbean Vegetables
- Salad
- Carrot Ginger Dressing
- Glass of Red Wine
Personal Life
Jennifer Nicole Lee was married to Edward Lee. The couple has two sons, Jaden and Dylan. Jennifer and Edward divorced in 2014. She now lives with her two sons in Miami, Florida.
To Conclude…
Jennifer Nicole Lee’s physical transformation and subsequent career trajectory proves that there is no right or wrong time to take necessary steps and do the things that can bring a positive change to your life.