Jennifer Ronzitti’s Road to the Olympia 2019: Prepares for Bikini Domination
Top-tier IFBB Bikini pro Jennifer Ronzitti centers her mission statement on the belief that nothing is impossible with the right preparation, a desire to be the best and a willingness to do whatever it takes to reach the pinnacle of her chosen profession. She’ll be putting this belief to the test come September 14 when she makes her fourth appearance in what the long-time ALLMAX athlete believes will be her best Olympia showing to date.
Having made the top six in each of her previous Olympia outings – in 2016, 2017 and 2018 – Jennifer has always been among the world’s best pro bikini athletes. In 2017 she came within a quad striation of winning her first O,
placing a close second in an event many feel she could easily have won.
Possessing the all-important “winner’s mindset”, the certified fitness trainer plans to go all the way at this year’s competition, and she’s changed her training to ensure a fuller, better conditioned and more complete physique, the perfect combination of ingredients needed to make her Olympia dream a reality.
A big part of Jennifer’s success comes down to her balanced approach to doing the work and letting the progress take care of itself. She keeps her life in perspective and believes it’s only a matter of time before she hoists the Olympia trophy aloft. As such, she doesn’t “look too far into the future” or dwell on “what ifs”
– though she does keep firmly in mind her end-goal of winning bikini’s biggest prize.
Her present moment mentality enables her to “fully focus on the now” while steadily grinding away, making small improvements that will, in time, make her the dominant force of the bikini world. One change Jennifer has made for the 2019 has been to employ a physical therapist to help her to “re-train” her muscles to fire appropriately during her workouts, in order to maximize her time in the gym.
Read on to discover the additional changes Jennifer has made as she prepares to beat the world’s best in an event that continues to attract more and more top talent with each passing year. It is hoped that her insights will not only inspire but also provide a framework for success for those aspiring to succeed in
the ultra-competitive bikini arena.
To be in the top spot for bikini, you not only have to have that “wow” factor during your presentation, but maintain a balanced, conditioned physique. This year, a big focus was to put on more muscle all over and be able to present a fuller and better conditioned look while maintaining that balance. I think we’ve done a great job this year of doing just that.
I’ve learned how important mindset is on and off the stage. It can be hard to get into your own head, especially during prep. It’s important to keep everything in perspective, while always having your end goal in mind. If you worry about something you can’t control or that is too far in the future, you won’t be able to fully focus on the now and the factors you can control. When I’m in prep, I don’t try to worry about who is competing or how they look coming into the show. I keep my head down, and make sure I’m doing everything I need to, to be able to hit the stage at my absolute best.
This year has been completely different compared to my past two years going into the Olympia. In regards to training, more focus has been on taking care of my body with stretching, rolling, and recovery to make sure that I’m maximizing the time spent in the gym. My coach and I have put a big emphasis on maintaining symmetry and have spent the year building up my shoulders, back and glutes. Less emphasis has been placed on lengthy amounts of cardio to prevent muscle breakdown and exhaustion.
As far as diet, I’ve been eating more compared to the past two years. I’ve been able to fuel my body appropriately for workouts and to ensure the muscles are being fed what they need to grow. I’ve also switched over to flexible dieting. It’s been a game changer to be able to choose the foods I love and still see results. Even while flexible dieting, I keep it clean and choose whole, nutrient dense foods.
I see training and nutrition the same way you view brushing your teeth. It just has to be done. If you do the work and follow the plan set in place, there’s less on your plate you need to stress about. You have the ability to control all the factors that are within your power to help eliminate the “what ifs.” Especially, if you trust your coach. It’s easier for me to follow a plan and put myself on autopilot and just grind.
Mind to muscle connection has been huge for me, especially this year. I’ve had issues with imbalances due to poor activation. I made sure to find a great physical therapist in my area to help me re-train my muscles to fire appropriately during my workouts so that the time spent in the gym is more productive.
It’s such an honor to be able to represent the top athletes in the Bikini division. It’s a huge motivation to be on the biggest stage of the year, standing alongside peers and competing to be the best in the world.
I’m a true competitor at heart and want to give this sport my all. I also understand others look up to us for motivation to one day be able to walk across the Olympia stage. It’s important to not take the qualification for granted and to give each Olympia prep my whole heart and soul. We’re never guaranteed tomorrow, so it’s important to embrace the blessings and run full steam ahead!
Getting second in 2017 was an amazing experience. Of course, I wished it had played out differently, but that loss only fuelled my fire. It was in that moment that I thought to myself that winning was within reach.
I do believe that you can learn more from losses than from wins. It gives you more motivation to push harder. It shows you what you weren’t doing to get where you want to go and to put emphasis on your weaknesses so that you can try to close the gap and come out on top the next time.
My favorite Olympia look was 2016. I was an unknown rookie Pro going into the Olympia, and I was able to crack the top five. I loved the more athletic physique, and it was the physique that got me noticed.
Competitors have to keep in mind the parameters of the bikini division, but I also think it’s important to be confident in how you look. That confidence radiates on stage and can enhance your presentation and get you noticed.
I think it all depends on the individual and their physique. For instance, I know I can’t do a lot of back-loaded squats or deadlifts because my quads tend to take over. For me, I already have to watch the size of my quads so I’m very mindful of exercises that could help or steer me away from the bikini look.
As far benching heavy – I don’t. I usually keep the weight moderate. I still like to work out my chest, as it helps with overall balance, but there isn’t a huge focus on density and conditioning here for the bikini division.
This Olympia prep has been amazing. It’s been my most enjoyable prep thus far. More food, less cardio…who would complain? (Laughs)
But in all seriousness, it’s been really great to see my body grow back into a more athletic physique. I wouldn’t say this is a challenge, but making sure my body is taken care of with constant physical therapy, foam rolling, and stretching adds to the overall list of to-dos of training and nutrition.
When paired with a training regimen and balanced diet, supplements can definitely help with staying anabolic while on prep for the Olympia. Sometimes we don’t get all the nutrients and minerals we need to build muscle, so being able to supplement those muscle building essentials is key.
I love AMINOCORE Natural – With 8g of pure BCAAs, it’s perfect to sip on intra-workout or even throughout the day. The BCAA’s help with building muscle and also aid in recovery. An added plus is it’s all natural, sweetened with stevia.
RAPIDCUTS Shredded – I usually take this at least eight weeks out from a show. RAPIDCUTS gives me an extra boost of energy while promoting healthy cortisol and insulin levels. Its ingredients are specifically formulated to target and oxidize fat. RAPIDCUTS gives me that extra edge to help shed the last bit of fat before stage.
HYDRADRY – This is my go-to diuretic for the last 14 days of prep to help shed any excess water from beneath the skin to allow for a tighter, more defined look.
When shopping for supplements, it’s important to look at the supplement label and find companies that are Trusted by Sport, meaning there are no banned substances. This is especially important for collegiate level athletes.
Also, the company needs to stand behind the products. ALLMAX is one of the only companies out there that tests and guarantees every single lot of the products they release for purity and potency.
Oh, for sure! You’re going up against the best of the best in the world. When preparing for the Olympia, you want to make sure you’re literally doing everything in your power to show up on show day without a single doubt in your mind that you’re putting yourself in the best position to win.
That means being consistent and training even when you’re exhausted or your schedule is hectic. There are no excuses for not getting the work done when a title is on the line.
As a top competitor and ambassador for not only the IFBB and the sport of bodybuilding, I am also representing my sponsor, ALLMAX. It’s an honor and a huge responsibility to be chosen as one of their athletes. I have a lot of young competitors, and fitness enthusiasts looking up to me. I want to show them that if you embrace your passion, you can reach your goals. Nothing is impossible.
What I find most satisfying about being a bikini competitor is the ability to chase the dream of not only hitting the Olympia stage, but to be consistently placing in the top six every year. To be amongst the best in the world in your passion is unlike any other feeling!
Relentlessness. There are hundreds of other competitors in the world that are competing for the same exact spot and opportunities. Despite any obstacles, road blocks or unwanted placings, you need to take it all in stride and learn to evolve and thrive. Above all, a champion also needs to be humble and always remember where and why they started.
For now, my 100% focus is on the Olympia 2019. I try to worry less about the upcoming season until it’s time to actually strategize. I also feel that it takes away from the immediate future of enjoying the last few weeks and the Olympia weekend events. I’m really trying to learn how to slow down and enjoy the now instead of looking too far ahead.
First and foremost, my friends and family for supporting my dreams of reaching the Olympia stage from day one. They are my foundation and help keep me grounded when life can get crazy!
My amazing sponsors, ALLMAX Nutrition, for their continued support the past three years. I can’t thank the whole team enough for everything they do to make sure we’re well taken care of, on and off stage. I’m so grateful to be able to be a part of a company with integrity and creates products with their core audience in mind.
My coach, Damian Segovia—he’s completely changed the way I see prep and has brought my physique back to life. The support of Damian and the ProPhysiques has been so welcoming and I immediately felt at home and like family.
