THE WORKS Personal Training by Jennifer Searles

Check out WORKS client Jeanice Cabale...

2010-09-03T23:25:00.002-04:00

Read Jeanice's article here: http://www.muscleandstrength.com/articles/transforming-jeanice-cabale-one-year-out.html

I was named MOST VOTED BIKINI MODEL WORLDWIDE for this month!

2010-07-31T15:48:00.001-04:00

I am now going to be one of 12 finalists that will be up for the title of Most Voted Bikini Model of the YEAR Worldwide! Very excited about this and the fact that I finally won one of these things LOL.... Thank you to everyone that voted for me!

http://www.bikiniauditions.com/

ONLINE NUTRITION PLAN SPECIAL

2010-07-09T09:56:00.002-04:00

Till August 31st, get a customized nutrition plan for $50.... that's 50% OFF THE REGULAR PRICE!!

INCLUDES:
Detailed nutrition plan
Detailed supplement plan
20 minute phone consultation
Email support for a month

Email me today to get started at JSearlesTheWorks@gmail.com

NATURAL VITAMINS 37th YR ANNIVERSARY EXTRAVAGANZA IN-STORE SIGNING THIS SAT JUNE 19th 12-4pm in BROOKLYN

2010-06-18T09:55:00.003-04:00

IF YOU'RE IN THE NYC METRO AREA THIS WEEKEND, COME VISIT ME @ NATURAL VITAMINS for their 37th yr Anniversary this Sat June 19th 12-4pm! In-Store Signing with Myself, King Kamali, Eugene Mishin, Fakhri Mubarak, Erin Riley, Grace Rivera, Bill Grant, Nick Medici, Ariel Khadr Ifbbpro, Tatianna Butler, Tennille Ray and FREE SAMPLES from all of your favorite sports nutrition companies. Over $1,000 in raffles and tons of free t-shirts and giveaways.... DON'T MISS IT!!!

Dr. Oz's Tips for Summer Weight Loss

2010-05-06T14:58:00.001-04:00

Just read this over and even I got some ideas from the Oz-man ;-) Click the link below to gain some helpful tips to shed weight and keep it off throughout the summer....

http://www.thatsfit.com/2010/05/03/dr-ozs-16-tips-for-summer-weight-loss/?ncid=webmaildl3

UNDERSTANDING WEIGHT LOSS PLATEAUS

2010-05-03T01:37:00.001-04:00

CHECK THIS OUT!!!!

http://exercise.about.com/cs/weightloss/a/weightplateaus.htm

TOP 10 CARDIO EXERCISES

2010-05-02T11:36:00.001-04:00

I get asked this question alllllll the time by my clients.... While my answer is usually "whichever one you like the best because that's the one you're most likely to push yourself the hardest on and stick to", I DID find this article on About.com that is quite clear. Enjoy!!!

http://exercise.about.com/od/cardioworkouts/tp/cardioexercise.htm

HOW MANY CALORIES DO I NEED?

2010-04-22T10:09:00.002-04:00

Check out the link below to find out how many calories your body needs in order to lose, gain, etc.... GREAT link folks!!!

http://www.shapefit.com/dailycalorie-calc.html

Oatmeal Banana Cookies

2010-04-14T10:27:00.001-04:00

My wonderful boyfriend gave me this recipe... thanks Monkey!

Ingredients:

3/4 cup quick oats
1/2 cup fresh blueberries
1 very ripe banana, mashed
6 packets sugar substitute
1 tablespoon honey
1 egg white
1 teaspoon cinnamon

Directions:

Mix all the ingredients together in a large bowl.
Form into small silver dollar sized cookies.
Cook at 350 for 12 minutes on a Pam sprayed non-stick cookie sheet.

Nutrition:

Calories: 89
Carbs: 17
Protein: 3
Fat: 1

HOW TO SHRINK THICK LEGS!!! Calling all Ladies lol...

2010-04-12T21:44:00.002-04:00

My friend Nita Marquez has written this KILLER article on how to shrink down thick legs.... Click or paste the below link to find out how to do it!! She and I are experts at www.MyBestHealthPortal.net and www.MusclemagFitness.com so be sure to sign up for tons more free articles, recipes, everything to do with health, fitness and nutrition. WHEN you sign up, make sure you request us as friends!!!

http://www.mybesthealthportal.net/bodybuilding/trying-to-lean-out-your-thick-legs-use-the-nita-marquez-butt/leg-sculpting-formula.html

Just shot an industrial video for www.BulkOfficeSupply.com

2010-04-10T17:34:00.002-04:00

Ok, not really fitness related, but cool nonetheless....

Basic View Binders from Footnote Media Group on Vimeo.

Thank you Footnote Media Group www.footnotemediagroup.com for having me be a part!

New E-Book from www.MYBESTHEALTHPORTAL.net 100 HEALTHIEST FOODS on the PLANET....

2010-04-06T09:32:00.001-04:00

100 Healthiest Foods on the Planet is now available for immediate download. The Book is great for anyone interested in improving their health, combating disease, looking for a natural method for reducing reliance on prescription drugs, improving their appearance, combating aging, increasing your knowledge about nutrition and health. Use this link for an immediate download here:

http://www.mybesthealthportal.net/vmchk/nutrition-articles/view-all-products.html

BEST and WORST AB/CORE EXERCISES

2010-03-29T09:27:00.003-04:00

OK folks... Here is a pretty clear article I found on what ab exercises are good and which ones are not so good.... It confirms my belief that those silly infomercials about contraptions that claim to give you a GREAT ab workout are... well... false. Click the link or copy and paste into your browser to read more. ENJOY!

http://sportsmedicine.about.com/od/abdominalcorestrength1/a/Best_Ab_Ex.htm

GLYCEMIC INDEX CHART OF FOODS - WHY SO IMPORTANT?

2010-03-24T10:47:00.003-04:00

I found this article on the 'net detailing the glycemic index of various foods. As you may or may not already know, the lower the glycemic index of a food, the more slowly the carbs are released into your blood stream, and the less blood sugar or insulin is released. Insulin is a storage hormone in the body, therefore, the LESS insulin that is released, the LESS carbs/fats is stored. Choosing lower GI foods will create a lower insulin response, more effectively regulate blood sugar levels, and keep you more satisfied and less hungry throughout the day. Read on for the skinny...

Glycemic Index List of Foods

The glycemic index (GI) is a numerical system of measuring how fast a carbohydrate triggers a rise in circulating blood sugar-the higher the number, the greater the blood sugar response. A low GI food will cause a small rise, while a high GI food will trigger a dramatic spike. A list of carbohydrates with their glycemic values is shown below. The book, The New Glucose Revlolution Complete Guide to Glycemic Index Values, contains the most complete list I know of. The first list contains some foods not found in the list from The University of Sydney. Combining the information in both list can assist you greatly in making the proper selections. These list was collected from the glycemic index database compiled by The University of Sydney and other sources. This list is only one criterion for selecting the proper foods to meet your nutritional needs. There are foods on the list that may be "low glycemic" but at the same time be a poor choice because of other criteria such as sodium content, saturated fat, trans fat, cholesterol and other issues. We are presenting this list as an aid in making better selections. It is your responsibility to make sure the selections meet all of your nutrition goals. Generally speaking, the lower the glycemic index the better for diabetics and people trying to lose weight. There are what on the surface seem to be apparent contradictions. For example, white rice is generally considered to be a high glycemic food, yet there are several white rice entries in the low glycemic list. There are also many good choices that have not as yet been tested and added to the University of Sydney database such as, avocado and artichoke, which are both widely, known to be good choices in most nutrition plans. many of those foods are found in the first list. This list gives us many food choices we may not normally think of and this list can give us options that we may not have considered.

Low-Glycemic Index Foods:
Less Than 50
Intermediate-Glycemic Index
Foods: 50 to 70
High-Glycemic Index Foods:
More Than 70
Artichoke <15
Asparagus <15
Avocado < 15
Broccoli <15
Cauliflower <15
Celery <15
Cucumber <15
Eggplant <15
Green beans <15
Lettuce, all varieties <15
Low-fat yogurt, artificially sweetened <15
Peanuts <15
Peppers, all varieties <15
Snow peas <15
Spinach <15
Young summer squash <15
Zucchini <15
Tomatoes 15
Cherries 22
Peas, dried 22
Plum 24
Grapefruit 25
Pearled barley 25
Peach 28
Canned peaches, natural juice 30
Dried apricots 31
Soy milk 30
Baby lima beans, frozen 32
Fat-free milk 32
Fettuccine 32
* M&M's Chocolate Candies, Peanut 32
Low-fat yogurt, sugar sweetened 33
Apple 36
Pear 36
Whole wheat spaghetti 37
Tomato soup 38
Carrots, cooked 39
* Mars Snickers Bar 40
Apple juice 41
Spaghetti 41
All-Bran 42
Canned chickpeas 42
Custard 43
Grapes 43
Orange 43
Canned lentil soup 44
Canned pinto beans 45
Macaroni 45
Pineapple juice 46
Banana bread 47
Long-grain rice 47
Parboiled rice 47
Bulgur 48
Canned baked beans 48
Grapefruit juice 48
Green peas 48
Oat bran bread 48
* Chocolate bar, 1.5 oz 49
Old-fashioned oatmeal 49
Cheese tortellini 50
* Low-fat ice cream 50

Canned kidney beans 52
Kiwifruit 52
Orange juice, not from concentrate 52
Banana 53
* Potato chips 54
* Pound cake 54
Special K 54
Sweet potato 54
Brown Rice 55
Canned fruit cocktail 55
Linguine 55
Oatmeal cookies 55
Popcorn 55
Sweet corn 55
Muesli 56
White rice 56
Orange juice from frozen concentrate 57
Pita bread 57
Canned peaches, heavy syrup 58
Mini shredded wheats 58
Bran Chex 58
Blueberry muffin 59
Bran muffin 60
Cheese pizza 60
Hamburger bun 61
* Ice cream 61
Kudos Whole Grain Bars (chocolate chip) 61
Beets 64
Canned apricots, light syrup 64
Canned black bean soup 64
Macaroni and cheese 64
Raisins 64
Couscous 65
Quick-cooking oatmeal 65
Rye crispbread 65
* Table sugar (sucrose) 65
Canned green pea soup 66
Instant oatmeal 66
Pineapple 66
Angel food cake 67
Grape-Nuts 67
Stoned Wheat Thins 67
American rye bread 68
Taco shells 68
Whole wheat bread 69
Life Savers 70
Melba toast 70
White bread 70

Golden Grahams 71
Bagel 72
Corn chips 72
Watermelon 72
Honey 73
Kaiser roll 73
Mashed potatoes 73
Bread stuffing mix 74
Cheerios 74
Cream of Wheat, instant 74
Graham crackers 74
Puffed wheat 74
Doughnuts 75
French fries 76
Frozen waffles 76
Total cereal 76
Vanilla wafers 77
Grape-Nuts Flakes 80
Jelly beans 80
Pretzels 81
Rice cakes 82
Rice Krispies 82
Corn Chex 83
Mashed potatoes, instant 83
Cornflakes 84
Baked potato 85
Rice Chex 89
Rice, instant 91
French bread 95
Parsnips 97
Dates 103
Tofu frozen dessert 115

PROTEIN PANCAKES ANYONE??

2010-03-22T10:09:00.003-04:00

GOOD MORNING!!! Here is a recipe I found for protein pancakes made with oats and oat flour. To make oat flour, simply grind oats in a blender or food processor until it becomes a flour-like consistency. I'm going to try these too today... let me know what you think!

I WILL be spreading a tablespoon of my flax-fortified peanut butter on mine ;-)

Ingredients:

1 cup fat free milk (or water)*

3/4 cup oatmeal (uncooked, quick or regular oats)

3/4 cup oatmeal flour

1 tsp baking powder (optional)

1/4 tsp salt (optional)

4 large egg whites

1/2 tsp cinnamon, ground

Try these modifications:

Blueberry pancakes: Add ¼ c blueberries (fresh or thawed) to recipe and omit cinnamon

Oat-Nut pancakes: Add 1 ½ tbsp diced pecans, walnuts, or almonds to recipe.

Whole Grain pancakes: Replace quick oats with hot multigrain cereal. Prepare as directed.

High protein pancakes: Add 1-2 scoops vanilla protein to batter, increase water.

Directions:

Heat milk (or water) until hot, stir in oats and set aside. Beat egg whites into a stiff foam with hand mixer or blender and reserve. Mix remaining dry ingredients together and stir in oatmeal/milk mixture. Fold in egg whites until mixture is well blended. . Spray pan with nonstick spray and cook pancakes until browned on both sides.

*Depending on how long you've let the oats sit, you may need to add a little extra water to the batter to thin it out. It will still be thicker than regular pancake batter

Nutritional Information for 5 Pancakes:

Per Serving: Calories- 313 Carbs- 48.8g Protein- 19.5g Fat- 4.5g Fiber- 6.3g

NEW DOUG SMITH PHOTOS March '10

2010-03-21T23:53:00.002-04:00

Just had the pleasure of shooting with Doug Smith over Arnold Weekend in Columbus (3/5/10) and have received a couple of the shots back... take a look!

HOME WORKOUT FOR WOMEN!!! EXCELLENT article from www.mybesthealthportal.com

2010-03-21T14:17:00.003-04:00

The Ultimate Home Workout for Women

Written by By Jeff Behar, MS, MBA

The following are a few simple exercises that you can do at home that require no specialized other than equipment that you may find around your home that you can do to tone up and look great!

The object of the workout should be intensity, so rest no more than two minutes at the end of each circuit before starting the next one.

Other tips: Perform 8-12 repetitions of each exercise (resulting in failure at the last rep), and work up to four to six complete circuits.

Now before you start, you should warm up properly and stretch. Warm-up exercises and stretching are essential to any workout. Both help prepare your muscles and joints for more intense activity. This helps prevent injury, as well as promoting circulation. Warm-up exercises should be done before stretching.

Warm-up exercises increase the temperature of the body, making the muscles more flexible and receptive to strenuous activity. Warming up should slightly increase the heart rate but not to the level experienced during your workout. The warm-up should be intense enough to increase your body temperature but not strenuous enough to cause fatigue. A rule of thumb might be to work hard enough to break a mild sweat.

The following home exercises represent a full range of workout activities. The arm, chest, and shoulder exercises emphasize biceps and triceps, among other muscle groups. The abdominal exercises strengthen the core muscles of the body, trimming your waist and improving posture. Leg exercises strengthen the muscles that allow you to run, jump, and climb stairs; these include the thighs, hip flexors, and quadriceps.

Push-ups

Start by lying face down on the floor with your hands approximately shoulder width apart. You may need to have your knees touch the ground until you can build up enough strength to perform the movement with your legs straight.
Push-up until your arms are straight, keeping you back and legs straight. This is the starting position.
Lower your body until your chest touches the floor at the bottom, and then return to the starting position.

Chair Dips

Position yourself between the chairs, supporting your weight on your hands and with your feet out in front of you.
Slowly lower yourself until your upper arms are parallel to the seat of the chairs
Hold in lower position before pushing back up until your arms are fully extended again.
Repeat for the desired number of repetitions

Close Grip Push-ups

Start by lying face down on the floor with your hands approximately four to six inches apart. You may need to have your knees touch the ground until you can build up enough strength to perform the movement with your legs straight.
Push-up until your arms are straight, keeping you back and legs straight. This is the starting position.
Slowly bend elbows and lower body to floor with the chest almost touching the hands. Remain in proper alignment with abdominals held in tight. Exhale on exertion.
Return to starting position.
Repeat for 8 - 12 times and then return to the starting position.

Lunges Wide Stance

Begin by standing straight, then step forward with one foot, leaving the other back.
Both feet should be directed straight with the toes facing forward. Take a large step.
Lower your back knee almost to the floor, and rise up again, concentrating on squeezing your buttocks to push yourself up.
Maintain your body in an upright position and avoid leaning forward.
Repeat this action to perform several repetitions, then again with the opposite foot forward.

Lunges Narrow Stance

Begin by standing straight, then step forward with one foot, leaving the other back.
Both feet should be directed straight with the toes facing forward, heels no more than 4 inches apart. Take a half step.
Lower your back knee almost to the floor, and rise up again, concentrating on squeezing your buttocks to push yourself up.
Maintain your body in an upright position and avoid leaning forward.
Repeat this action to perform several repetitions, then again with the opposite foot forward.
Make sure there is not too great a distance between your feet. Do not allow your front knee to go forward beyond your toes as you come down, and stop where your feel comfortable.

Step Ups

Stand just in front of the step, with your feet about shoulder-width apart. You can place your arms down by your sides or on your hips, whichever is more comfortable.
Step up onto the step with one leg in a steady and controlled motion, pulling you up onto the step.
Pause momentarily with both feet up on the step.
Step down off the step with your opposite foot and then follow with the other foot, returning to the starting position.
Repeat this action, alternating the leading leg each time.
Repeat for a total of 10 to 20 times per leg.

Calf Raise

Stand with your toes of one leg on the edge of a step (your other leg should be up, feet back against buttocks.
Push up with your toes and get a full extension in a controlled motion.
Pause momentarily.
Lower back to the stating position.
Repeat this action for a total of 10 to 20 times per leg.

Squats

Position your feet flat on the floor, about shoulder width apart (toes slightly turned out)
Keep the abdominals tight and the lower back straight and your head up.If you wish you can hold onto something to give you some support, i.e. a desk.
Slowly descend until the thighs are parallel to the floor, hold for a second, then push back up to the starting position
Maintain the body in an upright position and avoid leaning forward.
Always inhale your breath on the way down, and exhale as you stand up.

Single-Leg Lunge

This exercise targets the Glutes, Hamstrings, Quadriceps, and Core.

Stand in a lunge with left foot in front, knees bent and left thigh parallel to floor.
Lean forward from hip, then straighten left leg, extending right leg behind you 45 degrees.
Return to start.
Complete 10 - 20 reps on each leg.

Pigeon Squats

Position your feet flat on the floor, about 6 inches apart (toes slightly turned in).
Keep the abdominals tight and the lower back straight and your head up. If you wish you can hold onto something to give you some support, i.e. a desk.
Slowly descend until the thighs are parallel to the floor, hold for a second, then push back up to the starting position.
Maintain the body in an upright position and avoid leaning forward.
Always inhale your breath on the way down, and exhale as you stand up.

Calf Raise

Stand with your toes of one leg on the edge of a step (your other leg should be up, feet back against buttocks.
Push up with your toes and get a full extension in a controlled motion.
Pause momentarily.
Lower back to the stating position.
Repeat this action for a total of 10 to 20 times per leg.

Chin-ups

Note: For this exercise you require suitable overhead support, such as ceiling rafters in a garage or the molding of your doorframe. (There are also commercially available pull up bars that fit within a doorframe available).

Stand on a chair or ump up to grasp the bar, with your hands positioned shoulder-width apart and with an underhand grip.
Start in the hang position below the bar.
Slowly raise your body until your chin reaches the bar level.
Pause a moment before slowly lowering yourself back to the starting position.

Bent Over Row

Stand next to a sturdy bed or another flat surface that will provide a good support.
Place your left hand and left knee onto the flat surface
Hold onto the weight in your right hand. A bag of potatoes or other weighted option can work if weights are not available.
Slowly bring the object up to the side of your chest, keeping your back straight.
Lower the weight back down to straighten the arm.
Repeat this procedure, concentrating on utilizing your back muscles.
Switch over and do the exercise with your left arm.

Side Laterals

Straddle a flat bench and grasp a weight in each hand allowing the dumbbells to hang down at your sides with your palm facing in toward your body.
Next, simultaneously raise the dumbbells by bringing the backs of your hands to the ceiling, keeping your arms as straight as possible throughout the movement.
Bring your arms to a point that is parallel to the floor, hold for a one-count and return to the start position and repeat for 8 to 12 repetitions.

Shoulder Press

(use a bag of potatoes or rice for weight if you do not have dumbbells available).

Position yourself on a chair to support your back set firmly against the pad.
Press the barbells up over your head and return to the start position allowing the barbell to come down in front of you just below your chin. Repeat this movement for 8 to 10 repetitions.

Bicep Curls

Position two dumbbells to sides, palms facing in, and arms straight.
With elbows to the sides, raise one dumbbell and rotate forearm until forearm is vertical and palm faces shoulder.
Lower to original position and repeat with opposite arm.
Repeat this movement for 8 to 10 repetitions. Continue to alternate between sides.

Leg Raises

Leg raises place primary stress on the lower half of the rectus abdominis although the muscle fibers of the upper rectus abdominia are recruited as well. Secondary stress is also placed on the intercostal muscles. Because this movement works the hard to work lower abs you want to do this exercise before crunches.

Lie on your back on an inclined ab board with your head toward the raised end.
Grasp the end of upper bench with your hands to stabilize your body.
Bend your leg 15-20 degrees or until you feel your back relax.
Use your abdominal muscles to raise your feet in an arc to a position directly above your head.
Drop your feet in a return arc until they clear the bench.
Repeat until failure (get 15-25 reps).

Reverse Crunches

Reverse Crunches are a great exercise for working the lower abs.

Lie flat on your back with legs extended.
Raise your legs into an L position with your abs. You can flex your knees a bit.
Lower them to almost floor level and raise again.
Keep going until failure.

Roll up Crunch

Targets: Rectus abdominis (the "six-pack" muscle). 30 percent more effective than the standard crunch because the move challenges your abs through a fuller range of motion, recruiting more muscle fibers.

Lie back with legs straight and arms extended above head next to ears.
Bring arms forward, tilt chin down, and slowly curl upper body up, reaching hands to toes.
Repeat 15- 25 times.

Bicycle Crunch

Targets: Upper Abdominals, Obliques, And Hip Flexors.

Lie back with legs straight and arms extended above head next to ears.
Bring arms forward, tilt chin down, and slowly curl upper body up, reaching hands to toes.
Repeat to failure.

Follow this workout two or three times a week, with at least a day between workouts for recovery and you will look great in no time!

6 Elements of a Balanced Exercise Plan

2010-01-24T20:25:00.004-05:00

6 Elements of a Balanced Exercise Plan by Jennifer Searles

Check out this article on www.musclemagfitness.com and www.mybesthealthportal.net

We all want to make sure we're doing the right stuff when it comes to exercising. There's nothing worse than being unsure about what you're supposed to be doing in the gym... we want results, and we don't want to get hurt, right? When designing an exercise plan, it's important to have a balanced routine. Leaving one element by the wayside can hinder optimal results and even set the stage for injury. By following the 6 elements of a balanced exercise plan listed below, you ensure that you will get the body you want and the good health to go along with it.

1. Cardio Fitness

Most people know that cardio or aerobic fitness is a key element in a balanced exercise plan. It's cardio that helps burn calories, thus, helping you shed unwanted fat. Aside from the aesthetic value of cardio fitness, it also helps improve lung and heart function. The more efficient your Cardiovascular system is, the better it can pump blood containing oxygen and nutrients to your muscles for optimum efficiency in everyday activities.

Aim for 30 minutes of moderate activity per day, 5 days per week. You can also perform 15 minutes of high intensity sessions 5 days per week. Stick to exercises that utilize the larger muscle groups such as walking, jogging, cardio machines, even housecleaning and vigorous yard work. As long as your movin' and sweatin', you're getting some good cardio work done. For a good cardio fitness workout, your heart rate should be anywhere between 60-85% of your maximum heart rate.

2. Muscular Strength

Muscular strength is another element of a balanced exercise plan that people tend to know is important. By building strong muscles, our bone density can improve, which helps ward of risk of osteoporosis and other bone disorders later in life. Plus, when you strength train, a by-product is sexy sculpted muscles that turn heads. Increased muscle mass can also help keep you lean! Muscle mass burns more calories than fat, therefore, the more muscle mass you have, the more calories your body burns at rest.

Aim for a minimum of 2 days of strength training per week. Gyms are equipped with a variety of machines and free weights to use for a balanced weight training program, but if a gym is not an option for you, there are plenty of ways that you can get your dose of strength training at home. Use water bottles or bottles filled with sand as weights. You can also invest in an inexpensive set of resistance bands, or use body weight as the resistance. Pushups, lunges, body squats and abdominal crunches are all exercises that can be done at home and are great for increasing muscular strength.

3. Joint Stability and Balance

The stronger your joints are, the better equipped your body is to handle the stresses of regular weight training and functional activities in everyday life. Along with strong joints comes increased balance. The better your balance is, the more functional you are. Without proper balance and joint stability your exercise plan will suffer as will your progress. Great exercises for joint stability can be easily worked into any regular exercise plan a number of ways. You can perform standing exercises on one leg to promote ankle and hip stability. Performing weight training exercises on an unstable surface such as a bosu ball or dyna disc will also help improve joint stability and balance. Just be sure to use lighter weights than you normally use since you will be more unstable.

4. Core Stability and Strength

Just as joint stability and strength is a key part of a balanced exercise plan, so is core stability and strength. With a strong core, you minimize back and spine injury risk when performing weight training and many other everyday activities. The muscles of the core are broken down into two systems. The movement system (latissimus dorsi, erector spinae, iliopsoas, hamstrings, hip adductors, hip abductors, rectus abdominus, and external obliques) and stabilizers (transverse abdominus, internal obliques, lumbar multifidus, pelvic floor muscles, diaphragm, and transversospinalis). Both systems need to be trained to ensure a strong and stable core and minimize injury.

Movers are trained by anything that causes your spine to flex or rotate. Crunches, back extensions and twisting crunches are exercises that can be used to keep your movement system strong. The stabilizing system is worked by performing isometric type exercises such as various types of planks.

5. Stretching

If you are doing cardio and training with weights, you are flexing the muscles, therefore, they need to be stretched. Without proper stretching, your muscles will have a decreased range of motion... a perfect recipe for injury and inefficiency in your exercise plan. Being flexible enables the muscles to fire more efficiently and helps them to perform a movement through it's full range of motion. When you can move through the proper range of motion, any exercise becomes more efficient. The better the efficiency of an exercise, the better the results.

Contrary to what most people think, one shouldn't stretch before exercising as the muscles are not warmed up, and you risk pulling the muscle being stretched. Warm up for 5-10 minutes doing light cardio activity or dynamic movements such as bodyweight lunges or bodyweight squats. You should always stretch after you exercise. If it's a non-exercise day, stretching after a light warm up will do the trick to increase flexibility and keep you on track with your balanced exercise plan.

6. Nutrition

Without proper nutrition, a balanced exercise plan, is well, unbalanced. You need to be sure that you are feeding your muscles the proper nutrients so that they can recover and be functional for following workouts. Muscles are made of proteins, therefore, it makes sense to be eating enough protein to help nourish them throughout the day. Choosing low-fat protein sources such as egg whites, chicken, turkey, fish, lean beef, low-fat dairy and protein powders will help to keep muscles properly fed and the bodyfat at bay. Make sure you have a protein rich meal every 2-4 hrs to endure proper recovery. Muscles need carbohydrates also, so by choosing low-glycemic whole-food sources such as yams, brown rice, oatmeal and low-sugar fruits, you are setting the stage for optimal muscle building and balance in your plan.

There You Have It!

Creating a plan is simple. Utilize the 6 elements above and you are sure to have a balanced and sound exercise plan. It's not necessary to work all the elements into every workout, but by incorporating them throughout the week, you will be on your way to a body that is healthy, functional, sculpted and ready to take on anything life throws its way.

I'm now an EXPERT contributor to some GREAT fitness sites...

2010-01-23T20:27:00.003-05:00

I was just named as an expert contributing author to www.mybesthealthportal.net and www.musclemagfitness.com

SO excited about this... these sites are absolutely amazing and PACKED with informative articles about everything from fitness and nutrition to anti-aging and more... check 'em out!

I'll be posting my articles to this blog so that you all can see what I'm writing about. My latest is below. I wrote it and it was edited by Lynn Glenn.... Enjoy!

His and Hers "Sexy Sweetheart" Valentine's Day Weight Workout

Who says we only need to look great in the warmer months? It's true that looking good is important when there's less clothing involved, but with Valentine's Day around the corner, we want to impress our sweethearts right? Read on for the perfect HIS and HERS workout to fine tune those "wow factor" areas that we all look for in the opposite sex. How about pleasing your sweetheart by presenting those chocolates and flowers with a beautiful sculpted bod!

Valentines Day Workout for Her

When asking women what they think will impress their sweeties the best, the answer is usually luscious legs, gorgeous glutes and sexy shoulders. If done consistently, the following workout for women will result in just that, and in plenty of time to impress for Valentine's Day. Below are exercises that can be done in the gym or at home. Do all exercises in one workout 2-3x per week making sure you allow 2 days rest in between workout days.

Step-ups for Gorgeous Glutes and Luscious Legs

With a bench or chair positioned in front of you, place your hands on your hips (or hold a dumbbell in each hand) and step one foot up onto the bench. Be sure to stand up to a full extension of the working leg without locking your knee. Step back onto the floor with the same leg and repeat. Do 12-15 reps on each leg for 3 sets.

Reverse Lunges for Gorgeous Glutes and Luscious Legs

Start in a standing position with feet together and hands on hips (or holding a dumbbell in each hand.) Step one foot backward, and bend both knees at 90 degree angles, bringing your back knee close to the floor. Bring your back foot to the starting position and repeat. Do 12-15 repetitions on each leg for a total of 3 sets.

Plie Squats for Gorgeous Glutes, Luscious Legs and inner thighs

Start in a standing position with hands on hips or holding a single dumbbell between your legs. Slightly turn toes outward as if in a ballet plie. Slowly lower your body to the floor so that both knees are bent at 90 degree angles. Hold for a count of 3, then extend your legs to bring your body back up. Repeat 12-15 times for 3 sets.

Dumbbell Presses/Inverted Pushups for Sexy Shoulders

In a seated position with a dumbbell in each hand, place arms with elbows bent so the dumbbells are at chin height. Act as if you're drawing an "A" in the air with the dumbbells, bringing them above and together over your head. Squeeze the shoulders for a count of 3, then bring the dumbbells back down to the starting position following the same line that they were raised on. If you are at home and without dumbbells, you can achieve the same effect by doing inverted pushups. Place bent knees on a chair with hands positioned on the floor in front of you. Lower your head to the floor and press back up. Repeat both exercises for 12-15 repetitions for 3 sets.

Dumbbell Lateral Raises for Sexy Shoulders

In a standing position holding a dumbbell (or soup can) in each hand down at your sides. With slightly bent elbows, raise each hand to shoulder height and bring back down to starting position. Repeat 12-15 times for 3 sets.

Valentines Day Workout for Him

Most men seem to agree that it's a chiseled chest, amazing arms, and bangin' back that are physically attractive to the opposite sex. Want to have them looking sexy for your sweetheart for Valentine's Day? The following Valentine's Day Workout for Him is sure to please.

Dumbbell Chest Presses/Weighted Pushups for a Chiseled Chest

Laying flat on a bench or a mat, place a dumbbell in each hand. With bent elbows, bring each dumbbell to chin height and press up and together over your chest. Imagine drawing an "A" in the air with the dumbbells. Squeeze for a count of 3 and bring the dumbbells back to the starting position, down along the same line that you raised them on. Repeat 10-12 times for a set of 3. If you're at home and don't have dumbbells at your disposal you can also do weighted pushups. Have a partner put some light pressure on your back while you perform 12-15 pushups. Make sure to keep your belly button drawn into your spine to protect your back and core while the extra pressure is added.

Dumbbell Flies/Isometric Doorway Fly for a Chiseled Chest

With a dumbbell in each hand, lay flat on a bench or mat on the floor. Start with both dumbbells at arms length out to your sides. With slightly bent elbows, bring your hands in an arc above your chest so that the dumbbells are together. Bring back down to the starting position and repeat. Perform 10-12 reps for 3 sets. If you're doing this exercise at home, you can get the same results with Isometric Doorway Flies. Stand in a doorway with each arm on either side of the doorframe. With hands inside the frame, press and hold for 5-10 seconds and rest for 2 seconds. Repeat 10 times for a total of 3 sets.

Diamond Pushups for Terrific Tri's

This is the same thing as a regular pushup, but with your hands close together, it focuses more on the triceps. Get into a pushup position with hands touching each other on the floor underneath your chest. Perform 12-15 pushups for a total of 3 sets.

Wide Grip Pull-ups for a Bangin' Back and Bi's

Using a chin-up bar or assisted pull-up/dip machine, place hands on the bar just outside of shoulder width. Focusing on keeping your chest up and back straight, pull your body upward so that your chin is just above the bar. Focusing on pulling from the elbows helps the arms stay fresh so that the back can get a proper workout. Perform as many reps as you can up to 15 for 3 sets.

Final Note - Don't Forget Diet and Cardio

Although weight training is key in sculpting your muscles efficiently, you also need to focus on proper nutrition and cardio in order for your hard work to show by Valentine's Day. Here is a fantastic article on effective and healthy dieting. Focusing on clean and wholesome foods while watching calorie intake is paramount in looking and feeling great. Make sure you are burning enough calories with your cardiovascular workouts so that you are creating the calorie deficit needed in order to effectively burn the ugly fat on top of your muscles.

There you have it! A va-va-voom Valentine's Day workout for you and your sweetheart... work it out and show it off!

2009-12-09T09:13:00.001-05:00

HOLIDAY PROMOTIONS for *THE WORKS* PERSONAL TRAINING

Between now and 1/8/10....

REFER A FRIEND

If they purchase a 10 pack you get 1 FREE SESSION

If they purchase a 20 pack you get 2 FREE SESSIONS

GIVE THE GIFT OF FITNESS (for a friend OR YOURSELF)

Purchase a 10 pack as a gift and receive 1 FREE SESSION

Purchase a 20 pack as a gift and receive 2 FREE SESSIONS

HAPPY HOLIDAYS!!!!

LATEST PHOTOSHOOT WITH AMIR MARANDI MAY 2009

2009-07-12T05:55:00.002-04:00

OK! I had an amazing shoot with Amir a couple months ago in Ohio and wanted to share a few pics.

Hope y'all like 'em! He's an incredible photographer, I HIGHLY reccommend working with him! www.marandiproductions.com

WORKS Client TIANA GONZALEZ Wins Overall at the 2009 NPC Bev Francis Atlantic States!

2009-06-08T10:57:00.007-04:00

Congratulations to my client Tiana Gonzalez for winning the overall Figure title at the 2009 Atlantic States. It was a realllly tough show this year with more than 150 competitors. Tiana has competed in the past, but took a 5 year hiatus only to return with a vengeance! She beat out 20 other amazing competitors in her class and then went on to take the whole show. I'm so proud of her and can't wait to see how she does at Nationals!!! GO TIANA!!!

It's been waaaaaaay too long! An update....

2009-03-09T21:54:00.002-04:00

Hello!

I've been away from this page for far too long now and thought I'd attempt to revive it! From now on, I will frequently be posting specials I'm offering on training and updates to any events I'm participating in.

Let's see... the biggest news I have right now is MY SITE IS UNDERGOING A MAJOR OVERHALL! Thanks to Brigitte Carrero of BC Graphic Designs (www.bcgraphicdesigns.com) the site is going FLASH and WOW! Very excited about this! It's getting a whole new look and feel and is going to be great. I'll also be offering a bi-monthly newsletter in the near future full of tips and advice that you normally would pay a trainer to get access to. It'll also include stories, client updates and interesting articles found around the web. Let me know if there's anything else you'd like to see in it... shoot me an email and I'll see what I can do!

As for me, I'm currently back on the bandwagon and am dieting and training for some upcoming photoshoots beginning in May. CARDIO CARDIO and more CARDIO! And lots of chicken and egg whites :-)

OK! That's it for now. Be back in a couple days with more. DON'T FORGET TO CHECK BACK OFTEN FOR SALES AND SPECIALS ON TRAINING PACKAGES!!!!

Here's to breathing life back into this web site! Help support me by sending some of your ideas on how to make it even better!!!

Hangin' up my 2 piece....

2007-03-14T23:17:00.000-04:00

After much thought and consideration, I've decided to retire from the stage... I really had a difficult time making this decision. My head was saying that it was time, but my heart was saying otherwise. Competing and the spotlight has always been a large part of me, and to give it up was like giving away my right arm and a piece of my soul. Not easy, and not pleasant! BUT, I knew that there had to come a point where I'd have to make a decision. I knew that I couldn't compete forever, and also knew that my energy was waning. I've had a GREAT run in my years as a professional with the IFBB, and wanted to leave on a high note. I won my title last year in the Motor City (first EVER Motor City Pro Figure Champion... a VERY cool title I must say!), did the Figure Olympia two years in a row, and placed in the top 10 in the WORLD two years in a row... I really felt like I had done enough. I decided that I would be content with that instead of continuing on. I know that my body had more years left in it for the stage, but I'm not sure my head did. Last season was especially tough for me prep-wise, and it really made me realize a few things about what my goals are. Did I want to continue to beat myself up in the gym, and diet like crazy for the same rewards I've been getting, or did I want to focus again on my work with other girls and building my business as a coach and trainer... I really had a difficult time balancing both. SO, I decided to pick the latter and focus on helping other girls have their time up there on the stage.

I get so much satisfaction from seeing others succeed, and to know that I have a chance to be instrumental in others success in this sport makes me so happy! I've had my success, and fulfilled the dreams of getting my pro card, winning a title, and placing in the top 10 in the world. Now I want to help other girls do the same. If I can help just one girl fulfill her dreams as a competitor, then I'll have won the grandest of trophies....

I also am going to begin judging at the NPC level. I can't wait! I also am hoping to someday be on the Olympia panel of judges. Another dream of mine that I feel I can achieve if I just try. Then I can say I've been on both sides!

I plan on being at many of the shows this year, but not as a competitor or sponsored athlete, but as a friend and supporter to the many friends I've made while competing in the IFBB. I'm really looking forward to watching and enjoying myself now! I'll still be forever tweaking and refining my own body in the gym... how could I not, it's what I know and what comes naturally to me! My body is my project, and something I can always work to improve upon.

Still look for me and say hello if you see me, because I will still be around!!

What happened to the members area??

2006-12-16T15:19:00.000-05:00

For those of you who were members to my site when I had the private section, thank you so much for your interest and support! As you know, I’ve decided to do away with the section for various reasons. I am adding new features to the main site in hopes of making it enjoyable and interesting for ALL. For those of you who enjoyed the photo updates done in the member’s section, I have something for you too…. I will be adding featured galleries several times a year to keep you interested (a little more PG than the old member’s site photos, but still fun to look at!) I truly hope you enjoy, and am open to suggestions. I’m only an email away – let me know what you think!

Well, off-season is in full swing folks! I've been truly enjoying a little rest and food.... MUCH needed rest and food I should say! I've decided NOT to compete in the Arnold, but will be there at the expo at the Pinnacle booth (I hope...) So come by and say hello!

I plan on doing my next show in September - the Montreal Pro show... I need to bring my musculature down a little and streamline my physique, and need some time to do just that. Losing muscle is not the easiest thing to do, and it simply takes time to do it right, so... I'll be off the stage for a bit BUT plan on being around on the circuit doing shoots, making appearances, and cheering friends on at the shows, so I'm sure I'll run into some of you!

Until next time, look out for me, I'm definitely going to be around!

HAPPY HOLIDAYS EVERYONE!!!

TOP 10 AT THE 2006 FIGURE OLYMPIA!

2006-10-05T23:39:00.000-04:00

I placed 9th out of 21 in my second Figure O... and I am VERY excited about it! Top 6 would have been great, but I told myself that as long as I do as well or better than I did last year (9th place last year too) then I'd be happy... and I did it! More photos of me at the event can be seen at http://hardfitness.com/competitions/olympia2006/profigure/jennifersearles/onepiece/index.html and http://hardfitness.com/competitions/olympia2006/profigure/jennifersearles/twopiece/index.html Thanks so much to all that stopped by the Pinnacle booth after the prejudging... it was GREAT to meet you! 2007 is going to be a great season, but for now, it's time to rest and make some improvements to the ol' bod. I will be updating my events page soon, so keep an eye out for where I'll be creepin' around this winter!

I know what I have to do for next year... GOTTA STILL BRING THE LOWER BODY MUSCLE DOWN... but personally, I like my curves.... we'll see, maybe I'll just keep 'em and make the judges adjust LOL!

Full results (courtesy of www.IFBB.com):
FIGURE OLYMPIA
Las Vegas, Nevada, USA
September 30, 2006

Jenny LYNN* USA 5 5 10 1
Amber LITTLEJOHN* USA 15 10 25 2
Monica BRANT-PECKHAM* USA 15 15 30 3
Christine POMPONIO-PATE* USA 17 20 37 4
Mary Elizabeth LADO* USA 24 25 49 5
Gina ALIOTTI* USA 34 36 70 6
Amanda SAVALL USA 41 32 73 7
Gina CAMACHO USA 40 36 76 8
Jennifer SEARLES USA 38 50 88 9
Latisha WILDER USA 49 52 101 10
Jessica PAXSON USA 57 50 107 11
Valerie WAUGAMAN USA 63 57 120 12
Michelle ADAMS USA 65 70 135 13
Inga NEVERAUSKAITE England 73 73 146 14
Andrea DUMON USA 67 80 147 15
Jane AWAD USA 80 80 160 16
Michelle FLAKE USA 80 80 160 16
Nina LUCHKA Canada 80 76 156 16
Tara SCOTTI USA 80 77 157 16
Chastity SLONE USA 80 80 160 16
DJ WALLIS USA 80 80 160 16
*Qualifies for the 2007 Figure Olympia

OFF TO THE FIGURE O!!!

2006-09-27T08:24:00.000-04:00

I'M OFF! I fly out to Vegas in about 3 hours, so I have to leave the homestead in about an hour. I have waited all year for this moment... and have worked my butt off! My second Figure Olympia, and I couldn't be more proud of myself. I feel like I'm at my best, and am hoping to place as well or better than last year (which I was 9th). A top 6 finish would qualify me for next year's O, and would be AMAZING, but with such an unbelievable lineup, I'll be honored to make the top 10!

I'm looking forward to a fun weekend, regardless of where I place. IT'S THE OLYMPIA for cryin' out loud.... who cares where I end up in the race, I've already made it to the finish line!!! I get to be on stage with the best figure athletes in the world, get to see friends, and get to EAT until I turn green.... what more could a girl ask for LOL!

I'll be posting full results on Monday 10/2, so check back to see.......

2006 Motor City Pro Figure Champion!!

2006-08-15T20:35:00.000-04:00

Just a quick post to tell all of ya that I WON!! My first pro win... I now have a title and couldn't be more excited! The results are as follows:

1 Jennifer Searles USA 8 5 13
2 Julie (D.J.) Wallis USA 18 13 31
3 Michelle Flake USA 14 18 32
4 Jane Awad Canada 16 20 36
5 Melissa Frabbiele USA 19 19 38
6 Christine Wan USA 44 34 78
7 Amy Fry USA 40 40 80
8 Chandra Coffey USA 38 46 84
9 Carina Dupree USA 54 32 86
10 Zivile Raudoniene Lithuania 58 38 96
11 Cheri Lewis USA 59 53 112
12 Liane Seiwald USA 53 65 118
13 Petra Mertl Czech 54 80 134
14 Laura Sutter USA 71 67 138
15 Shelly Taucher USA 71 71 142
16 Karen Zaremba USA 80 68 148
17 Amy Peters USA 79 80 159
18 Kristina Henn USA 80 80 160
18 June Monroe USA 80 80 160

Next stop, LAS VEGAS - September 29-30 FIGURE OLYMPIA.... Here I come!

Round 2 - Motor City Pro Figure - Detroit, MI - 8/12

2006-08-06T18:13:00.000-04:00

As of right now, I'm a week out from my 2nd show of the 2006 season. The Motor City Pro Figure Championships www.Motorcityfitness.net is being held at the Hyatt Great Lakes in Detroit, MI on Sat. Aug. 12th. I was originally planning on doing this show, but when I qualified for the Figure Olympia at the NY show, thought I would forego it. I realized that I needed a wakeup call after seeing the pictures from the NY show.... I was happy with how I looked, but knew I could've been much tighter. I felt like I needed to kick my butt, and step on stage one more time before the O in unbelievable shape. I also had forgotten that I was already locked into a contract to do the show in the first place LOL!

I have been taking no prisoners with this one... I can honestly say that I have been training and dieting harder than I ever have before! Never have I done so much cardio, or eaten such a tight and strict diet. I WANT this one. One of my goals in this sport is to win a title before I retire. I want this to be a realization of one of my dreams... and I am working hard to get there... Although this has been an extremely uncomfortable few weeks, I KNOW that I have done my homework and am bringing a VERY different look to that stage in Detroit. I'm tighter than I've ever been and am confident that I've made some significant changes since the NY Pro in July. I am excited and ready!!!

I also am very tired and have a cold right now LOL! Hard training is not too kind on the body.... Only a few days left... 6 days and counting.......................

New York Pro Figure Championship Update

2006-07-18T23:19:00.000-04:00

I placed 2nd!!! I'm qualified for the Olympia!!!!! 23 BEAUTIFUL women competed - it was definitely NOT an easy show! I'm very excited to be going back to Vegas this year... the Olympia will be held September 28-October 1st. For more info visit www.2006Olympia.com For pictures and full results of the NY show visit www.graphicmuscle.com and click on the NY Pro Figure picture. Congrats to all the ladies that competed! We made it through another show!

I'm pleased with my placing, but know that I have alot of work to do to prepare for the O. I was a little softer than I'd like to be for the NY show, and plan on coming in a little harder and tighter. I also plan on lightening up my lower body musculature a bit. I'll be going for more of the streamlined look. I've never come into a show this way, so it shall be an interesting journey. I am taking it easy this week to let my body rest. THEN, the next 10 weeks after that will be spent with my nose to the proverbial grindstone as I go underground in preparation. It's going to be grueling, as I have to lose a bit of muscle - which is no easy task - but it's going to be a worthwhile adventure! I'm psyched and ready to go!!!

Until next time..... Stay Healthy!!!

Almost There.........

2006-07-11T15:30:00.000-04:00

Hi Everyone,

Just thought I'd pop in and give a brief update on my last week prep for the NY Pro Figure Show. For those who didn't know, I am competing this Friday night (7/14) at 6:30 pm in the NY Pro Figure Championships. It's being held with the Team U Fitness and Bodybuilding, and National NPC Figure Shows at the Tribeca Performing Arts Center. The theater is at 199 Chambers St. on the corner of West St. in downtown Manhattan. If you happen to be around, please come and watch!

Anyway, I just got back from the gym... I have but one day of working out left, and then I'm DONE until after the show. I can't begin to tell you how happy this makes me!! I've been training so hard and for so long for this show, my body is spent! I am hoping to make the top 3 so that I can qualify for the Figure Olympia again this year. This is the same show where I qualified last year... say a prayer that I can do it again!~

OK! Time to eat. VERY important to me right now! LOL! Wish me luck, and check back on Sunday the 16th for the results!

Stay Tuned.................................

I'm BAAAAACK!

2006-05-16T18:11:00.000-04:00

It's been a while folks, and I'm SO very sorry I haven't been around! I posted on the event schedule page that I was going to be competing in Pittsburgh and Colorado this month.... as you already know, I'm sure, that didn't happen! I decided that it was better to start in July with the NY Pro in NYC. New York is my home base, and I am VERY excited to begin my season here! I had a few problems with my competition prep which interfered with my being able to do the shows in May. I am back in action though, and am ready to do some damage in the Big Apple this summer! The NY Pro Figure Championships is held alongside the NPC Team Universe and National Figure Championships so it is a HUGE show. If you are planning on being in New York over the weekend of July 14th and 15th, PLEASE come see me! I also will be making an appearance at the Pinnacle table during that weekend, and will be signing pictures and giving away some cool stuff. For more info on the show, please visit http://bevfrancis.com/shows.html

I'm also appearing at a few of the other shows held in NYC this spring, so check out my Events page to see where I'll be! In the meantime, I'll be on my stairmaster waiting for my tilapia to finish broiling ;-)

Have a Healthy and Happy Day!!!

JUST SIGNED ENDORSEMENT WITH PINNACLE!!

2006-01-24T22:13:00.000-05:00

YESSSSSS!!! I now have one of the premier sports nutrition companies behind me! I just signed a contract with Bodyonics Pinnacle and couldn't be more excited! They are an amazing company with some wonderful people and incredible products. I can't wait to see what new things they produce this year. I am so excited and proud to be part of their team!

I will be at the Pinnacle booth at the Ironman on Feb 17-19, and also during the Arnold Expo March 3-5, so PLEASE come check their products out, (and, of course, say hello to me ;-) )

HAPPY HOLIDAYS!

2005-12-23T04:37:00.000-05:00

Hello Everyone!

Just a quickie note to wish everyone a very happy and healthy holiday. I am getting ready to head to the airport to visit my family in Nantucket, MA. I am so excited - I only am able to make it home once a year, and it is always so nice to see my family! Christmas is a very big deal in my fam, and no one has missed a Christmas morning at my Grandparent's house - EVER! We would be disowned if we did! :-)

I hope everyone gets a chance to enjoy their family and loved ones, and that Santa is good to You!!!!!!

HAPPY HOLIDAYS!!

HAPPY THANKSGIVING!!!

2005-11-24T06:36:00.000-05:00

I wanted to wish everyone a very Happy T-DAy and a safe weekend traveling. I'm hoping that everyone 'eats up" regardless of what type of diet they are on.... this day only comes once a year, so LIVE IT UP!! FORGET about the scale and the calories, and enjoy yourself with your family and loved ones. BUT, the treadmill WILL be waiting for ya tomorrow, so pencil it in!!!

Have a WONDERFUL DAY!!!!!!

MEMBER'S SECTION NOW UP!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

2005-11-19T16:48:00.000-05:00

Hello Everyone,

Wanted to pop in and let you know that my member's section is FINALLY up! It already has tons of smokin' photos, and is going to include recipes, a Q&A area, and a vehicle to directly communicate with me. It's also the only way that you can ensure that you will get a response to an e-mail, because I answer ALL of my member's e-mails... I can't always get to the e-mails that are sent through the main site. It is definitely worth the 13 bucks.... Check it out!!

Aside from that, I am doing very well, and am THOROUGHLY enjoying a break from the rigors of contest dieting and training! I still train hard and intensely, but am not forced to do as much crazy cardio as when I'm prepping. I also am still eating well, but am indulging every once in a while (a girl's gotta!!) I plan on sitting the Arnold out (but will be there at the expo working....) I am going to start up again in the summer at the NY Pro Figure Championships, and am already thinking about my game plan. I PLAN on qualifying for the Olympia again, and MAKING TOP 5 THIS TIME!!!!!

until next time.... STAY HEALTHY and BE SMART!!!

Off to the OLYMPIA!!

2005-10-11T23:48:00.000-04:00

I AM SO EXCITED!!!
I leave for Vegas in a matter of hours, and I know that I won't sleep tonight... way too excited for the weekend! It is going to be a blast... to compete on the Olympia stage has been a dream of mine ever since I started competing, and that day is 2 1/2 days away. UNbelievable!

I am hoping that I will get the opportunity to meet everyone that is going. Please stop by the Europa booth on Saturday and introduce yourselves. I really would love to say hello!

Until then, wish me luck! A dream is about to come true!!!!

New Site's Up!!! EDGE9 DESIGN ROCKS!!!

2005-10-06T22:46:00.000-04:00

It's up, it's up!!! I am SO HAPPY WITH IT!! Edge9 Designs out of the UK (www.edge9.com) kicked royal tail with the layout and construction. They were also so great to work with. They did everything that I requested to a "T" and then some. And FAST!!! I have nothing but sincere thanks and appreciation for their job well done. If anyone is in need of a fitness, figure or bodybuilding web site (or ANY site for that matter...) they are the company to go with... this is their specialty, and it shows!

The member's section is still a bit up in the air, as it is being done through another person... BUT it will be up at some point. For now, just gonna have to deal with FREE stuff - oh darn ;-)

Hope to see you in Vegas! Don't forget, I'll be at the EUROPA booth on Saturday.... COME SAY HI!!!

WHERE I'LL BE AT THE OLYMPIA EXPO

2005-10-03T20:46:00.000-04:00

Until further notice....I WILL BE AT THE EUROPA BOOTH ON SATURDAY>>>>>>>>

PLEASE stop by and say hi! I'll be selling 8x10's and answering questions, and just hangin' out! COME KEEP ME COMPANY!!!!!!!!!!!!!!!! This location may change, but as of right now, this is where I'll be. Check back right before the weekend of the show to confirm!

See you in Vegas Baby!

Just checkin' in and saying HI! OLYMPIA UPDATE

2005-09-28T11:33:00.000-04:00

Hola Everyone!

Just thought I'd check in with you and let you know how I'm doin'. I am about 2 weeks out from the Olympia right now, and am TIRED! All I want to do is cry, sleep and eat (don't know which one I want more or first...) the end is almost here, and I will be getting a MUCH needed break after this. I am due for some serious relaxation and yummy eating!

On a positive note, I want to say that regardless of how yucky I feel, I am incredibly excited to be going to "the big show"! I feel like I am going to be more than ready, and my body will be lookin' great! This is going to be such a fun weekend, I am sure. There is going to be so much going on with the shows, expo, seminars, and parties, it's going to be a BLAST! I hope that a lot of you will be able to make it to Sin City to watch the show. I'm not sure which expo booth I'll be working with yet, but will post that info when I get it. I would really love to meet you, so if you will be there PLEASE check back and see where I'll be so you can find me and say hello!

The new site should be up soon too (I know I keep saying that, but I mean it this time!) It is being designed by Edge9 Design out of Manchester UK (www.edge9.com) Their work is great, and I am confident that the site will ROCK. It is going to have an entirely new look and feel, with a new member's area, and updated photos and material, so definitely check it out. Please ;-)

That's all I can think of right now. I hope everyone is well, and I look forward to meeting you in Vegas!

2nd Again!!! North American Figure Pro Update

2005-09-04T11:07:00.000-04:00

Well, I just got back from Cleveland about an hour ago, and wanted to post the results of the show. I placed 2nd (again) out of 13 ladies. Jane Awad beat me by 1 point... SO CLOSE - and yet so far... Jane looked awesome, and I'll be seeing her again at the Olympia - watch out girl, I'm comin' to gitcha!! The last qualifying spot went to Melissa Frabbiele, who also looked great (she always looks great though!) This woman has done more pro shows than anyone I can think of! She rocks!

OK, here are the top 8:

8. Marcy Porter
7. Tammy Pies
6. Starling Steele
5. Valerie Waugman
4. Chaundra Coffey
3. Melissa Frabbrielle *
2. Jennifer Searles *
1. Jane Awad *
* Qualify for the Olympia
From nutritionalunderground.com

Congrats to all the ladies!!

GOIN TO THE O!!!

2005-08-27T14:56:00.000-04:00

I made it!! I placed 2nd at the NY Pro Figure Championships out of a competitive field of 23 beautiful pros a few weeks ago, and qualified for the Olympia!! HOW COOL IS THAT! Another dream come true for me! I have already reached my goal for this year as a rookie pro. I told myself that I am going to shoot for qualifying for the O this year, and try my best. Well folks, I did it!

I am currently prepping for the North American Pro Figure Championships being held in Cleveland on Sept. 2nd and 3rd (next weekend... ) This should be a fun show, as there is also a National NPC Figure event where the top 2 overall winners get their pro cards. PLUS female and male bodybuilding have a National NPC event as well. SO exciting!

Edge9 is also in the process of redesigning my site (I've seen sneak peeks, and it looks AWESOME) You can check out their website www.edge9.com to see some samples of their work. My new site should be up soon, they are just waiting on ME to send them more pictures... I'm holdin' them up... after my show next weekend, I'll be more on the ball, and things will start moving faster... ALSO, the new member's section at alluringfitness.com should be running in a few weeks. They are ALSO waiting for more pics..... I am holdin' EVERYONE up!! I swear, as soon as I have my brain back, I will get things done ;-)

That's it for now.... STAY TUNED!!

Muscle & Fitness Poll - VOTE FOR ME!!!

2005-07-29T07:32:00.000-04:00

Hey All,

I was chosen to be one of the 10 finalists in Muscle & Fitness Magazine's online poll "Poll Positions". They are asking their readers who they would most like to see featured in a "nightclub dancer" (read: stripper) themed pictorial (no nudity of course... sorry! ;-) I am very excited and need your support! If you log onto www.muscleandfitness.com and click on the girl in the cage, the poll will pop up, and you can vote for me. I am at the bottom of the page. You can vote once per day, so make the time folks - I am up against some amazing women, and need all the help I can get!

Site is still being redesigned and should be done in a few weeks. As of right now, I am focused on the NY Pro Figure Championships being held in conjunction with Team U and NPC Figure Nationals on Aug 5th and 6th. If you are in the area, I'd love to have your support at prejudging which is Friday Aug. 5th at 6:30pm at the Tribeca Performing Arts Center - 199 Chambers St. (corner of West and Chambers) Tix are $15 at the door. If you go, be sure to SCREAM LOUDLY for me! Gotta influence the panel ya' know! Finals are held at the same place on Sat Aug. 6th at 7:00pm and is $35-45 at the door. I'd really love to see you there! I am really hoping to snag an Olympia qualification so keep your fingers and toes crossed... I think I have a chance - I've definitely done my homework and am ready to GO!!!

T'sall for now - STAY HEALTHY!

Changes to the site

2005-07-01T07:05:00.000-04:00

Hi All,

I know that some of you are thinking that I have just completely forgotten about this site, and have been a "bad mother" to it as of late, with the lack of updates, maintanance, etc. Truth is, you are right! I need to redesign this site so that it is more pleasing to you all huh! With this, I have decided to make it a little simpler, and do away with my member's section. BUT! Never fear for my loyal members... I recently entered into a relationship with alluringfitness.com, and will be starting a members section over there. It will probably be up and running in about a month or so. In the meatime, I am working to redesign my own pages, and make them better and more inviting for you all. My member's section will be active until alluringfitness puts theirs up. After it's launched over there, my entire site will have free access. Not such a bad thing, huh! See, I try to take care of y'all!

As for news, I also just signed with FMG (Fitness Management Group) and am very excited. They represent the likes of figure star Zena Collins and fitness star Kim Klein. I am proud to be a part of their roster, and am honored they chose to manage my figure career. Look for big things on the horizon folks!

Take Care Everyone!

Jr. Nationals...

2005-06-16T05:57:00.000-04:00

I just wanted to wish all that are competing in Chicago this weekend the BEST of luck! This is an awesome show (my fave National level NPC) and I'll be there to cheer everyone on! If you're gonna be there, look for me during the figure pre-judgings on Friday night and Saturday morning. If you see me please come and say hello! There are 4 new Figure Pros being born this weekend... GO GET 'EM KIDS!!!!!

Hungry

2005-06-13T06:44:00.000-04:00

Ok, so it has begun. Every season, whenever I start getting super-lean, I fall into this habit of reading menus... I go online to this great website called menupages.com. It lists the menus of practically every restaurant in NYC. Sounds crazy right? This actually helps me through the diet in a weird way... when I can't sleep at night (because I'm so damn hungry) I log on and read away. I know, I'm a little strange... just thought I'd share :-)

Oh, it's also my birthday today... yay. No cake. Great.

June Cover Girl

2005-06-01T23:03:00.000-04:00

Hey Kids... Just a quick post to let you know that I am the www.imagesofvenus.com June cover girl! Gene Carangal and I got together in Padres Island a few weeks ago and had a really great shoot. Some of the pics have already been put onto his site, and are definitely worth checking out! If you like them, send him an e-mail to request more... this will get the rest up faster ;-)

ENJOY!

UPDATES ARE ON THEIR WAY!!!!

2005-05-14T19:58:00.000-04:00

Just wanted to start by saying that I have a HUGE update on its way... I am adding an amazing Brian Moss gallery with 30 pictures this week. All I'm gonna say is that it tells a little bit of a story if you follow each picture from start to finish. I start with all and end up with very little (wink wink!) CHECK IT OUT - and thank you SO much for being patient. If you have read my blog, you will know that I had a pretty tough time prepping for my show last weekend, and was completely strapped for time - which meant no updates - which meant unhappy members - which means unhappy Jennifer.... So again, I AM SO VERY SORRY!! My webmaster has the update, she just needs to post it. She also is prepping for her pro debut (Colette Nelson - IFBB Pro BB competing in the NY Pro BB Championships), so it may take a few days for her to get it up, so bear with me for just a little while longer...

SO - my show last weekend, the Pittsburgh Pro... Not my best show :-( I went into it very behind in my training and was not quite as lean as I needed to be. I knew this going in though, so I wasn't surprised by my placing (16th out of 28). Could've been worse, but also could've been MUCH better. I have vowed to NEVER let this happen again. I am too competitive to not be one of the best up there! So now I am getting ready for my next one, the NY Pro Figure Championships. It's being held in NYC at the Tribeca performing Arts Center on August 6th. If you are around, you ought to look into going. It is also the NPC National Figure Championships as well as the Team Universe Fitness and Bodybuilding Championships. It is a HUGE show, and is always full of the industry's biggest names.

That's it for now. I look forward to any feedback anyone has for me, so shoot me an e-mail if you have anything to say - I look forward to hearing from you!

Take Care,

2005-05-03T11:33:00.000-04:00

MY PRO DEBUT!! Sorry about lack of updates...

2005-05-03T11:28:00.000-04:00

Hi All,

I just wanted to quickly let you all know that I have been working my butt off (literally) in preparing for the Pittsburgh Pro this weekend. I am getting ready to fly out right now! I am VERY excited, and feel great!

I am shooting with the infamous JM tomorrow afternoon, so check back in a few weeks to see those shots.

Most importantly, I wanted to apologize for the lack of updates over the past couple weeks (especially my dear MEMBERS!) I have really been working very hard for this show, and have been extremely busy... I haven't forgotten, and will be back on Monday of next week, diligently updating away!

Take Care and WISH ME LUCK FOLKS!!!

I am the Cardio Queen!

2005-04-16T12:55:00.000-04:00

I have not posted in a while, because I haven't been able to get off the stairmaster...I fell a bit behind in my preparations for this season, and am now doing 3, yes folks 3 HOURS of cardio a day. I am just a bit sick of sweating. I love to train and all, but it's getting to the point where my legs don't feel like they're mine anymore. I have become a slave to the fatburning zone, and can't escape :-0 I AM catching up though, and hopefully I can end this crazyness in another week or so, when I'm on track. I am going to MAKE SURE that I get on that stage in awesome shape!

I just got back from Padre Island last weekend. I had a shoot with Imagesofvenus.com photographer Gene Carangal, and it was GREAT! I am sure the pics will be beautiful, and will post a few when I get them. I will be sure to add some galleries from the shoot to the member's section as well.

Well, thassit for now. I must go, as I have to log my second hour on the stairmeister...

Talk to you all soon!!!

Back to Reality and... drumroll please.... MY MEMBER'S SECTION IS NOW UP!!!

2005-03-12T16:02:00.000-05:00

Well, the Arnold was a BLAST!!! Thanks to all of you that made your way to the Prolab booth to say hello - it was an absolute pleasure to meet you!

So... now it's back to reality. Time to start training and dieting like a crazy lady! I'm now 8 weeks out from my very first ever pro show, the Pittsburgh Pro on May 6th. It was a huge motivation to see all the tanned and crazily fit and beautiful women that are my competition on that Arnold stage. What a wakeup call! I mean, I've been working hard, but to see what I'm up against in person last weekend was enough to make me want to live on a treadmill, and buy stock in chicken, broccoli and yams...

Ok, what's new... I JUST LAUNCHED MY MEMBER'S SECTION!!!! I am so excited! You must check it out, as I am having so much fun with it! It's packed with cool stuff, and is only gonna keep getting better. As of right now, I have included weekly nutrition and diet tips, awewsome recipes, and exercises to keep everyone motivated and gorgeous. I also will be adding new galleries every month of never-before-seen photos from various shoots. Up right now are galleries from my last shoot in Chicago with Playboy's Rudi Ayassi. This shoot was awesome, and the pics are pretty smokin'! But, you have to join to see 'em!

That's it for now. Hope everyone is having a great day!

Goin' to Columbus!!!

2005-03-01T19:51:00.000-05:00

I can't wait for the Arnold!! It's only a few short days away, and I am excited! I have a few photoshoots set up while I'm out there, and am so anxious to see all of my friends that I only get to see at these big shows (plus make a few new ones...) I will be at the PROLAB BOOTH, so please come by and say hello. I'll be giving away free stuff, and will be selling brand new, never before seen autographed 8x10 glossies, so come and get 'em!

I also am going to be launching my MEMBER'S SECTION in about 1 week. It's been long overdue, and it's finally happening. It will have smokin' galleries updated every 2 weeks, workout and diet tips, and healthy recipes for you to try. I also will eventually be doing a chat. IFBB Pro Bodybuilder Colette Nelson, my webmaster, promises me it is going to be AWESOME, so be sure to check back for it and join! You get a free autographed pic for signing up too.

Lastly, I'm getting ready for my pro debut, the Pittsburgh Pro on May 6th. I have been working so hard, and truly hope to make this first show a fun, and successful one! In other words I WANNA KICK SOME A$$!!! It is goin' to be an amazing season!

Take Care Everyone, and SEE YOU IN COLUMBUS!!!!!

APPEARANCE UPDATE

2005-01-31T11:58:00.000-05:00

Hi Everyone,

There's a slight change in my appearance schedule... I will not be making the 1/31 appearance at Westerly's as I am ill :-( I apologize to all. I also apologize to anyone who came to Eva's on 1/28, as I had a last minute call to be out of town for a photoshoot. I don't forsee any problems with having to cancel any other events listed, so if you're around, please come by and chat!

Again, my apologies, and I look forward to meeting you!

I'm sorry I've been away!

2005-01-11T07:44:00.000-05:00

HI EVERYBODY!!!

I am sorry about the lack of updating lately... I recently moved into a new home, and don't have my internet hook up ready for my computer yet. Without this, it's a bit difficult to communicate with my webmaster... I PROMISE that in another couple of weeks, everything will be up and running, and the site will be fully updated with new content and pics. I also plan on launching my member's section next month, so please keep checking for that!

Also, please check out my appearances page in another week or so for my January and February appearance dates, and '05 competition schedule. If you are in the NYC area, there will be TONS of chances to talk to me in person at one of the many events I'll be attending. I love to meet new people and love to answer your most pressing fitness and diet questions so that you can really maximize your personal fitness. Please stop by one of the venues and say hello!!

Thanks for your patience everyone, and TAKE CARE!

Lots of irons in the fire!

2004-12-08T15:30:00.000-05:00

I just reformatted my journal to become my vehicle for imparting to everyone any new and exciting updates and happenings in my life. Here I'll be telling you about any photoshoots, gallery updates, new business ventures et.c, et.c. Definitely check this link often, as I will be busy! Competition and appearance info will be posted under the "Appearances" link.

After the holidays, I have a TON of shoots coming up. To name a few:

George Legeros of Femuscle.org
JM Manion of, well, y'all know him!
Brian Moss for his Shemuscle.com site
and a couple of SURPRISE shoots that will be certain to please!

Here's what else is goin' on...

**My member's section will also be launched around the end of Jan. Check it out!

**My Bio Page was just posted on my publicist's site, HYPE, Inc. They are an awesome PR firm that I signed with recently who represents some of the biggest names in the industry. Check it out at Allabouthype.com

**I am being featured in Testosterone Magazine. Look out for it's first issue on the stands sometime this winter. It will be featuring the photography of Brian Moss. HOT HOT HOT!

**I am also working closely with Jeff Hammond of Makemsweat.com. He's helping me to kick butt and take names! Check out my profile page on his site.

That's it for the immediate time being. I'll let y'all know when more things come up!

PEACE, LOVE AND HEALTH!
Jennifer

Peelin' Off the Turkey....

2004-11-28T10:14:00.000-05:00

I definitely had my fill of food over the past few days! I do have to say though, that I haven't been indulging in anything necessarily "figure busting", but I have been eating enough of the healthy things to feed a stage full of Olympia bodybuilders in their off-season leg day! At least I can be in the gym again, so I don't think the damage is too great.

I wanted to post some cool recipes for Thanksgiving, but they didn't make it up in time... Sorry gang! You can still use them for Christmas, and other days during the Holiday season. They ought to be up this week.

I have lots of cool shoots coming up (aside from the shoots listed in my last post, I also am shooting with JM Manion), plus the Arnold Classic is only a few months away, and I'll be working at the Prolab booth, so come and say hello. I PLAN ON MAKING MY PRO DEBUT AT THE PITTSBURGH PRO ON MAY 5TH. I am so excited!!!!!!!!!!!!! I've been mapping out my plan of attack, and plan on bringing a slightly different package to the stage. Definitely look out for me!!!

Talk to Y'all Soon :-)

Can't wait to get back to the gym!!

2004-11-18T13:36:00.000-05:00

Hi All!

Ok, so here's the deal... I just had surgery and have been forced to take the past two weeks off from the gym. No cardio, no lifting, NOTHING. I'm not supposed to go back for another week... I AM GOING NUUUUTTTTSSSSS!!!!!!! I'm seeing my surgeon today, and am going to beg him to let me start back up again on Monday. Only a few days early, no big deal right? Let's hope he thinks so too...

I have so much going on right now in my figure career, but it's all on hold for the moment due to this very annoying but absolutely necessary hiatus I was forced to take. I can't wait to get things going again! Here's what's coming up...

1) Brian Moss shoot
2) Eric Lemke for boomerflex.com shoot
3) John Bailey shoot
4) surprise shoot - this will be the beginning of my member's section, which I'm aiming for a February/March launch date. IT WILL BE CRAZY HOT!! Check it.

I'm also, so that y'all know, going to be updating the tips and recipe page on a weekly-bi-monthly basis, so check it often. I'll be adding an update at the beginning of next week. I also added some Olympia party pics to the gallery. We all had SO MUCH FUN!!

'tsall for now... Talk to you soon!!
Jennifer~~~~~~

UPDATE - Doc said no to the Monday start date... Bummer!!!!!!! Gotta wait 'till next Fri... AGGGGGGGGGHHHHHHHHHHH!!!!!

Nov. 12- 2004

2004-11-11T21:16:00.000-05:00

Hello Cyber Spacies!! Welcome to my re-designed site! I am honored that you decided to visit me. Please take a second to view all areas of the site, and please check back often. Colette Nelson has kicked butt with the design!! This site is going to be so much fun and loaded with cool stuff. This is a work in progress, and I will be adding new features and content quite frequently, so please check back often!

This is very exciting for me to be able to reach all of you through my little piece of the web. I love connecting with people, and am always curious as to what’s going on with all of you (maybe I’m just nosey J ) so if you have a new recipe, or exercise, or just have a question, I really want to hear from you. Like I said before, I AM HONORED you've taken an interest in me!
Well, one of my dreams came true in August 2004 - I won my class at Figure Nationals and turned Pro!! It's pretty crazy to think that the next time I compete it will be on a pro stage… I can't wait! I plan on working my butt off for the 2005 season. I want to see what it feels like to stand under those gleaming Olympia lights!

I'll let you guys go now so you can check stuff out. Be sure to look at the Tips page. It will include weekly diet and exercise tips and yummy sanity-saving recipes to get you through the toughest of dieting days. Some really cool stuff there, don't miss it. You'll also be able to purchase autographed pictures, and lots more from my Store. Part of my store includes this cool feature called "CAFE PRESS". Here, you can purchase just about anything with my picture on it. Quite cool! I will be updating everyone with news and happenings in my journal as well, so definitely check back often.

Thanks for stopping by and remember that fitness is more than a phase, it's a lifestyle STAY HEALTHY!!

Love and Luck,
Jennifer Searles

Novemeber 13, 2004

2004-11-11T00:15:00.000-05:00

Hello
Welcome to my Daily Journal. I am going to be updating this several times a week. You are going to get a chance to know the REAL Jennifer...I will share with you funny dieting stories, news updates and different things that happen in my life on a daily basis.

Thanks for checking it out.

Jennifer

*THE WORKS* Personal Training by Jennifer Searles

Check out WORKS client Jeanice Cabale...

I was named MOST VOTED BIKINI MODEL WORLDWIDE for this month!

ONLINE NUTRITION PLAN SPECIAL

NATURAL VITAMINS 37th YR ANNIVERSARY EXTRAVAGANZA IN-STORE SIGNING THIS SAT JUNE 19th 12-4pm in BROOKLYN

Dr. Oz's Tips for Summer Weight Loss

UNDERSTANDING WEIGHT LOSS PLATEAUS

TOP 10 CARDIO EXERCISES

HOW MANY CALORIES DO I NEED?

Oatmeal Banana Cookies

HOW TO SHRINK THICK LEGS!!! Calling all Ladies lol...

Just shot an industrial video for www.BulkOfficeSupply.com

New E-Book from www.MYBESTHEALTHPORTAL.net 100 HEALTHIEST FOODS on the PLANET....

BEST and WORST AB/CORE EXERCISES

GLYCEMIC INDEX CHART OF FOODS - WHY SO IMPORTANT?

Glycemic Index List of Foods

PROTEIN PANCAKES ANYONE??

NEW DOUG SMITH PHOTOS March '10

HOME WORKOUT FOR WOMEN!!! EXCELLENT article from www.mybesthealthportal.com

Push-ups

Chair Dips

Close Grip Push-ups

Lunges Wide Stance

Lunges Narrow Stance

Step Ups

Calf Raise

Squats

Single-Leg Lunge

Pigeon Squats

Calf Raise

Chin-ups

Bent Over Row

Side Laterals

Shoulder Press

Bicep Curls

Leg Raises

Reverse Crunches

Roll up Crunch

Bicycle Crunch

6 Elements of a Balanced Exercise Plan

I'm now an EXPERT contributor to some GREAT fitness sites...

LATEST PHOTOSHOOT WITH AMIR MARANDI MAY 2009

*WORKS* Client TIANA GONZALEZ Wins Overall at the 2009 NPC Bev Francis Atlantic States!

It's been waaaaaaay too long! An update....

Hangin' up my 2 piece....

What happened to the members area??

TOP 10 AT THE 2006 FIGURE OLYMPIA!

OFF TO THE FIGURE O!!!

2006 Motor City Pro Figure Champion!!

Round 2 - Motor City Pro Figure - Detroit, MI - 8/12

New York Pro Figure Championship Update

Almost There.........

I'm BAAAAACK!

JUST SIGNED ENDORSEMENT WITH PINNACLE!!

HAPPY HOLIDAYS!

HAPPY THANKSGIVING!!!

MEMBER'S SECTION NOW UP!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

Off to the OLYMPIA!!

New Site's Up!!! EDGE9 DESIGN ROCKS!!!

WHERE I'LL BE AT THE OLYMPIA EXPO

Just checkin' in and saying HI! OLYMPIA UPDATE

2nd Again!!! North American Figure Pro Update

GOIN TO THE O!!!

Muscle & Fitness Poll - VOTE FOR ME!!!

Changes to the site

Jr. Nationals...

Hungry

June Cover Girl

UPDATES ARE ON THEIR WAY!!!!

MY PRO DEBUT!! Sorry about lack of updates...

I am the Cardio Queen!

Back to Reality and... drumroll please.... MY MEMBER'S SECTION IS NOW UP!!!

Goin' to Columbus!!!

APPEARANCE UPDATE

I'm sorry I've been away!

Lots of irons in the fire!

Peelin' Off the Turkey....

Can't wait to get back to the gym!!

Nov. 12- 2004

Novemeber 13, 2004

THE WORKS Personal Training by Jennifer Searles

WORKS Client TIANA GONZALEZ Wins Overall at the 2009 NPC Bev Francis Atlantic States!