Jada Kelly

December 2010 Ms. World Physique - March 2011





Interviewed by: Tammy Renee'



Jada Kelly is our December 2010 Ms. World Physique and a fitness fanatic! She got hooked on cardio kickboxing about 12 years ago and her fitness journey began. She teaches PE at a middle school, trains private clients and teaches group aerobics classes of all kinds. In 2010, she added NPC Bikini Competitor to her list of things she does! America, you voted for her so, here is your Ms. World Physique!

"...My favorites are leg days and back days. Leg day because I love the way lifting shapes my lower body. I'm a girl with thighs and booty, so it's important to keep everything right, round and tight!"

WP: You are a Bikini Competitor. What made you decide to start competing?

I had a friend who competed in Fitness. We used to lift together and she would always talk about competitions and how she knew I would love it if I tried it. That got me interested. I was also very inspired by women like Jessica Putnam, Alicia Marie and Jamie Eason. I wanted to get that “fit look” and the day after my 28th birthday, I decided that 2010 was going to be my year to compete. It was like a switch went off and I was just ready to put in the extra work to get the results that I had been wanting for a long time. That decision was made in December 2009. By January 2010, I had a coach and was training for my first show!

WP: How long have you been lifting?

I started lifting in 2000, during my sophomore year of college. I was on a dance team and my coach required us to go through a full body training routine twice a week in the weight room. I really enjoyed it and wanted to learn more.

WP: What are your favorite body parts to work on?

My favorites are leg days and back days. Leg day because I love the way lifting shapes my lower body. I’m a girl with thighs and booty, so it’s important to keep everything right, round and tight! Back days, because I truly enjoy back exercises! I love my seated cable rows and inverted rows on the Smith machine!

WP: Do you have any advice to people that wish to build more mass and more cut?

My best advice is to lift heavy, working in the 6-8 rep range with 4-5 sets. Diet is super important, so make sure you are getting enough protein and eating at least every 3 hours. Lastly, drink a ton of water and keep salt and sugar consumption very low.

WP: Talking about diet, what is your diet on a given normal day?

A normal day for me while I’m not in competition prep looks like this:

Breakfast 6:45am: 4 egg whites, 1 egg and 2 corn tortillas with 2 Tbsp. salsa

Snack 9:15am: Protein shake, 1 apple, with 1 Tbsp natural peanut butter

Lunch 12:00pm: 4 to 5 oz. chicken breast or salmon or tilapia, 1 cup baked yams or black beans or quinoa or brown rice, 5 oz. of a veggie

Snack 3:00pm: 4 oz. tuna with chopped red pepper, onion and balsamic vinegar

Snack 5:30pm: Protein shake with 1/3 cup frozen berries

Dinner 8:00pm: 5 oz. tilapia or ground turkey breast, 4 to 5 oz. veggies, and a small salad

Snack 10:00pm: (if I’m awake) - protein shake

Every once in a while, I will add in a slice of multi-grain toast with roasted garlic or have whole wheat pasta with lunch.

WP: What is your diet during competition prep? Show us the difference between them.

I lower sugar and sodium intake to a minimum. I use herbs and spices to flavor my food and use Stevia as a sweetener, if needed. I also cut out all dairy and alcohol. A day might look like this:

Breakfast 6:45am: 1/4 to 1/3 cup oatmeal and 5 egg whites

Snack 9:15am: 4 egg whites with ½ red bell pepper or protein shake with water and 1/2 grapefruit

Lunch 12:00pm: 4 oz. turkey breast, 4 oz. zucchini, 4 oz. yams

Snack 3:00pm: 4 oz. chicken breast and 4 oz. broccoli

Snack 5:30pm: protein shake with water

Dinner 8:00pm: 4 oz tilapia, 4 oz asparagus, small salad with 2 Tbsp. balsamic vinegar and 1 Tbsp. olive oil

Snack 10:00pm: Protein shake with water

WP: That is a big difference between diets. Give me a sample of your workout.

My current plan is great! I do about 45 minutes of cardio each day. I’m always changing it up; one day on the step-mill, one day intervals on the treadmill, maybe running stairs at the beach, or going to indoor cycle class. I lift 4 or 5 days a week. Mondays are usually back and calves Tuesdays are chest, triceps and abs. Wednesdays are legs with a focus on quads. Fridays are shoulders, biceps and calves. Saturdays are my second leg day with a focus on hams. If I can only get one leg day in, I will do quads, hams and glutes on Saturday. Thursdays are my off days.

Back/Calves:

Body row at smith machine- 4 sets of 12
Seated cable row- 4 sets of 12
Lat pull-down- 4 sets of 12
Barbell row w/underhand grip- 4 sets of 12
Dumbbell bent-over fly- 4 sets of 15
Standing calf machine- 4 sets of 15
Seated calf machine- 4 set of 15

Chest/Triceps/Abs:

Barbell bench press- 4 sets of 12-15
Dumbbell Incline bench press- 4 sets of 12-15
Machine fly- 4 sets of 12-15
Assisted dips- 4 sets of 12-15
Close grip bench press- 4 sets of 12-15
Seated dumbbell overhead elbow extension- 4 sets of 12-15
Rope press-down at cables- 4 sets of 12-15
Abs superset- repeat 3x
20 hanging knee raises
20 crunches
20 twists w/5-10lb dumbbell

Shoulders/Biceps/Calves:

Machine overhead press- 4 sets of 15
Dumbbell overhead press- 4 sets of 15
Machine lateral raise- 4 sets of 15
Barbell upright row- 4 sets of 15
Machine rear delt fly- 4 sets of 15
Barbell bicep curl- 4 sets of 12
Dumbbell incline bench curl- 4 sets of 12
Standing calf machine- 4 sets of 15

Leg day 1:

Leg extension- 4 sets, reps change each set, 15, 12, 10, 8
Smith Squat- 4 sets of 15
Walking Lunges- 4 sets of 20
Leg Press (close stance)- 4 sets of 15-18

Leg Day 2:

Hack squat- 4 sets, reps change each set, 15, 12, 10, 8
Leg Press- 4 sets of 15
Seated leg curl- 4 sets, reps change each set, 15, 12, 10, 8
Hip hyper extension- 4 sets of 15
Straight leg deadlift- 4 sets of 15

WP: Do you allow yourself a cheat day?

When prepping for a competition, there are no cheat days! But normally, I allow myself one meal a week that I can eat whatever I have a taste for. I like to call it my “reward meal” because it’s my treat after a week of working hard and eating clean.

WP: What supplements do you take?

I find that I really like MRM products and use their 100% Natural Whey Protein in Rich Vanilla, Smart Blend (fatty acid complex), Glutamine and BCAA’s. About 6 weeks out from a competition, I also use Meta-Burn.

WP: Could you tell me a story of how you have gotten where you are today?

It all started when I got hired to clean machines at the Student Rec Center in college. I needed a job and the weight room was hiring so I went with my friend and we both started working there. I loved the energy in the weight room and even though I was just cleaning machines at the time, I was developing an interest in fitness. I began taking kickboxing classes and step classes and then joined a dance team. Our coach required us to lift twice a week in the weight room and lifting became a regular thing for me. My boss noticed my passion for all the new fitness related things in my life and told me about an opportunity to get certified as a group aerobics instructor.

With his help, I became certified as a Group Instructor and started to teach classes at the Rec Center. About 6 months later, he gave me another opportunity to be certified as a Personal Trainer. By this time, I was enjoying living the health and fitness lifestyle. I finished my PT certification and began training clients at the Rec Center too! When I graduated 2 years later, I was determined to continue teaching and training. I worked a 9-5 during the day but always was teaching, training or doing my own workouts in my free time.

Around 2006, I met my training buddy Desiree who opened my eyes to the world of fitness competitions. After many fitness magazine articles, workouts and inspiring words, I decided that March 2010 would be my first competition. I competed in the Muscle Contest Los Angeles as an NPC Bikini competitor. I placed 5th in my first show and placed 1st in my most recent show in Sept. 2010. I’m expecting the best in 2011 as I have hopes of going Pro! I believe that this is my year. I’m ready, determined and most importantly want to use my journey to inspire others to be the best they can be.

WP: Do you have anyone you can thank for helping you get where you are?

I would like to thank my husband! He has been my rock, encourager and 100% supportive of this journey. I also would like to thank Jesus!! I couldn’t do life in general without my faith in him. Using my example of health to glorify him keeps me humble and grounded.

WP: Where do you want to be in 5 years?

In 5 years, I would like to be a mother of two, looking fabulous and competing as a Pro Bikini Competitor. I would like to expand my business into a full blown health and wellness facility and be writing a column for World Physique.

WP: Awww, that’s so sweet! You look great! How do you keep the physique you have? What is the hardest thing for you to face when it comes to keeping your physique?

Consistency is the key. Keeping a great physique is about doing the right things moment to moment. The hardest thing for me to face honestly is cupcakes! I’m consistent in the gym, consistent with cardio and consistent with how I eat during the day but when I’m not training for a show, cupcakes are my weakness. I have to be really careful if I stay up late because that’s when I start craving sugar. You have to know your weaknesses and how to handle them.

WP: Tell me about your future projects. Have any in sight?

I don’t have any huge project in the works, just huge goals. I’m currently prepping for Muscle Contest Los Angeles in March 2011 and would like to take overall in Bikini. Later this year, I plan to compete at Nationals in Las Vegas and the goal is to win my class and get my pro card.

WP: What one piece of advice you can share with me on how to gain the most muscle the fastest?

Find a strength training routine that fits your needs and stick with it.

WP: Who had the most impact on you growing up?

My parents had the most impact on me growing up. I’m blessed to have parents who are still together and loving it. Besides being wonderful examples of how great marriage can be, they are examples of strength in the hardest times and have shown me unconditional love.

WP: Anything you would like to see change in the fitness world?

I would love to see women winning as much as the men at major shows.

WP: Any shout outs?

Jelani, you are the best! Michele D'angona, I love you and thank you for being an amazing coach and trainer! You, Tammy Renee’ at World Physique; thanks for giving me this opportunity!

WP: What are your interests outside of fitness?

I love to cook and watch the Food Network. I also love to sing and am very active volunteering at my church. I love the beach, farmer’s markets, and walking around Santa Monica. Anytime with my husband or great friends is a good time.

WP: If you could change one thing about yourself, what would it be?

Ha! I would make it so that cupcakes would not show up on my hips; seriously.

WP: Is there anything else you would like to add? Now is the time!

I am so thankful for the opportunity to be interview and for all the wonderful people that voted on my to become Ms. World Physique!

WP: You have been a pleasure to interview! Thank you for your time and good luck in your future endeavors!