Jennifer Ronzitti’s Road to the Olympia
Into her fourth year as an IFBB Pro Bikini athlete, 2018 Olympia front runner Jennifer Ronzitti is as motivated as ever to claim the world’s biggest bikini title. She’s further stepped up her training, nutrition and supplementation, making several key changes to bring about the improvements necessary to ensure the much coveted crown is hers come September 15.
Beginning her quest for Bikini dominance at age 30, much later than most of her fellow pro contenders, Ronzitti fast became accustomed to seeing impressive results. In fact, it wasn’t until her third decade that the successful businesswoman and sought-after contest prep coach joined a gym for the first time, hiring a trainer to counter the normal signs of aging she wished to forestall.
Her body quickly transformed. Such rapid progress in her first year of training made Ronzitti eager to take on a challenge greater than losing a few pounds and feeling better. In consultation with her coach she decided to enter her first Bikini competition: the NPC Baltimore Gladiator, in 2013. Placing third in this event inspired her to again hit the stage and shortly after she contested the MD State – and won.
Learn Jen’s Nutrition, Supplement and Workout Plan below!
Such was her early success that she left the regional ranks and joined the NPC National ranks in her first year of competition. Even more impressive is the IFBB pro card she was awarded in 2014 – in only her second year of NPC competition. Now the Team ALLMAX Nutrition athlete is poised to claim her first Olympia victory, an opportunity she considers a “huge blessing.”
Winner of four pro shows and a highly-ranked Arnold Classic competitor, Ronzitti is always in the mix on whichever stage she chooses to showcase her stellar physique. Lean, shapely and muscular for a division that prizes the ‘softer’ look, the self-professed highly focused and driven athlete stands out among the Division’s best.
Ronzitti believes it’s her ability to handle the stress of an impending competition deadline and thrive when placed under the pressure of training for and competing in high-level events that makes her a such formidable competitor. She prepares for the unexpected and adapts quickly to all situations. She’s laser focused and fully committed to executing her mission.
Ronzitti’s training and nutrition are perfectly structured and monitored. Advanced supplementation has given her an edge in training intensity and when seeking to recover from her intensive workouts. A winner’s mindset and willingness to do all that is necessary to secure her first Olympia win are attributes she does not lack. She has done all she can to secure Olympia gold. Now it’s time to let her body do the talking.
In the following interview Ronzitti discusses what it takes to become a top Olympia contender and outlines the processes she has followed to take the sport’s most vaunted title.
Q: First, congratulations on your recent pro success. You have made such rapid progress in such a short space of time. After a career-best showing at last year’s Olympia you are a legitimate front-runner to take out the Bikini division in 2018. Have you made any training adjustments to ensure this becomes a reality? If so, what changes have you made and what results have these changes produced?
A: Thank you so much!
Yes. A lot of my training this year has been focused on fuller, rounder glutes. During glute day, I make sure to perform more single leg isolation movements so as to help activate the glute muscles more effectively. I’ve also been making sure to stretch and foam roll after training, too. Change takes time, but I’m doing all that I can to make the necessary improvements.
Q: How do you plan your training year to year to make these improvements?
A: After each show, my coach Kim Oddo and I get feedback from the Judges. Once we get that feedback, we have a better idea of how my workouts and training will be structured.
Q: What methods do you use to increase your training intensity? How do you go beyond failure to produce superior results?
A: I’m always changing it up! Between slowing down the tempo of the reps, inserting circuit training, reps to failure, half-reps…you name it, nothing is off limits. For me, it’s not about the amount of weight I can lift. It’s about doing what I can to build a symmetrical physique while losing body fat.
Q: What do you do to fuel up prior to each workout? How does such an approach benefit you from the first rep of a workout to the last?
A: I love using ALLMAX IMPACT IGNITER pre-workout before lifting. I usually use a half-scoop for upper body lifts, and a full scoop for back or leg day. IMPACT IGNITER ensures I have enough energy to get me through a workout. The formula is strong enough that it gives me clean energy, without making me feel sick or jittery. I’ve gotten to like it straight from the scooper…no water needed!
Q: Describe your current training plan.
A: I’m currently training six days a week: upper body rotated with lower body every other day. Cardio at the moment is five days a week, but closer to a show we may up it to six days a week. It all depends on how I’m looking as my body leans out.
Q: Outline your current cardio schedule.
A: I switch between fasted cardio and steady state depending on my schedule – I usually use the stairs, elliptical or bike. My schedule changes day to day depending on the posing clients I have for the day. So I make sure to get in my minutes. Right now I’m at 45 mins of cardio. Sometimes I do it all in the morning fasted, sometimes split. Just depends.
Note: cardio schedule changes from week to week depending on progress made.
Q: Which of your current workouts do you most enjoy completing, and why?
A: I love working on the parts that are a weakness. That’s where it’s fun to see changes in your body. Change is always challenging, but it’s also motivating to see all your hard work pay off.
Q: What would you consider to be your major strengths as a bikini competitor?
A: Mindset. I love the process of competing and the training. But a lot of this sport is mental and comes down to how you handle the pressure of a deadline, the pressure of the competition, and the self discipline to do what you need to do to bring your best come the Olympia. A lot of times it’s best not to over-think and just do!
Q: Can you describe the feeling you get walking onto the world’s biggest bikini stage and delivering consistently impressive performances year after year? For you, how does the Olympia compare to other pro events?
A: The Olympia is nothing like any other show. The energy, the crowd…it’s so contagious and it fuels me. It’s just mind blowing to be surrounded by so many people you’ve inspired along your own personal journey. It’s touching to be able to meet everyone and hear their own stories and struggles.
I’m thankful to be one of the elite athletes in bodybuilding who also has the opportunity to be present during the biggest event of the year. It’s a huge blessing to be able to walk on that stage and I always get goose bumps just thinking about it.
Q: What mental attributes give you an edge in both training and when competing on the world’s biggest bikini stages?
A: I’m very focused, mentally. When I have a goal, nothing stops me. No matter what is going on around me, I can still thrive off of stress and pressure. That’s when I feel the most driven. Life isn’t perfect, so I don’t expect prep to be. I know my life will never be 100% calm and stress-free while I prep. You almost have to prepare for anything unexpected and adapt quickly to any given situation.
Q: How big of a factor is supplementation in providing you with a winning edge? How important is supplementation when prepping for an event as big as the Olympia?
As long as you use supplements in the right way, they can help aid in your prep. You can’t expect them to do all the work for you, but with proper use, exercise and diet they can definitely make a difference in how your body comes in for a show.
Q: Outline your current supplement stack – pre and post-training, shredding and muscle building.
A: My supplements don’t change much between shredding versus building. The only thing I add in when shredding is the fat burner RAPIDCUTS and a water loss aid like HYDRADRY. Other than those, my staples are listed in the downloadable pdf at the end of this Q&A!
Q: How does your diet change from offseason to pre-contest?
A: My diet is a little more flexible during the offseason. I allow cheat meals 1-2 times a week and introduce foods back into my diet that I wouldn’t normally eat during prep…such as various dairy, fruits and some sweets. I love to keep my food relatively clean because I enjoy eating healthy and I feel better when I’m not eating junk and processed foods.
Q: What foods do you always keep in your diet, and why?
A: Lean proteins like chicken or turkey, rice, sweet potatoes, oats, veggies and nut butters are staples on or offseason. I love eating healthy! For me this is a 24/7 lifestyle. I feel better when I eat whole foods and keep it clean.
Q: What cuts of lean meat do you use?
A: White fish, chicken breast or 99% ground turkey
Q: You are known to juggle many different projects at any given time. How have you been able to stay focused when preparing for this year’s Olympia with so much happening in your life? When feeling tired and unmotivated, what do you do to get back on track?
A: I don’t think I would know what to do with myself if I wasn’t juggling all my projects. It keeps me busy and my days structured. I operate better under so I’m not constantly thinking about food or my next meal.
When I feel tired or unmotivated, I try to remember my whys. Sometimes all I need is a little nap to recharge. It’s all about listening to what my body is telling me. I train best when I can train first thing in the morning to get it out of the way and not have it on my “to-do” list all day long. I feel so much more at ease when I know I’ve got my cardio/training in for the day and can spend the rest of the day focusing on the other tasks I need to conquer.
Q: What drives you to be at your best in each pro outing?
A: I constantly want to improve at least one thing each show. Constantly striving to be a better version of myself helps to ensure I’m not content with “just enough”. There’s always room for improvement!
Q: What changes will you make during the last week of your 2018 Olympia prep? Are these changes locked in or do you tend to reassess and adapt as you go?
A: My peak week has changed prep to prep for every single show so there’s no set plan. I’m always ready for on the fly changes that my coach will make. We always anticipate for any variable that may come up during those last few days. That’s why I love having my coach at shows…he does all the thinking and makes sure my feet hit the stage looking my absolute best.
Q: What will give you the edge at the 2018 Olympia?
A: Recently relocating to the West Coast where the weather is amazing and you can’t help but have a smile on your face when it’s always sunny. Also, being around my coach and working at Body By O. There’s a whole new measure of accountability. I can’t tell you how amazing it is to be on the same page when you get to see and speak with your coach daily and not just weekly in check in photos. It keeps me more at ease.
Q: What are your long-term training and competition goals?
A: I would love to keep competing as long as my schedule and body allow. Of course, it’s a dream of mine to win the Olympia and the Arnold Ohio so I will always strive to be the best of the best in the Bikini Division. Training is never done as there’s always something to work on/improve on. I will also continue working on my physique while trying to be the best ambassador for the sport of bodybuilding that I can. Why do what we do if we can’t inspire and help others along the way?
Want the full run down on Jen’s Nutrition, Supplements and Workout plan?
Download the FREE pdf below!