Fitness Trainer Jessica Olie in Two-Piece Workout Gear Explains "First Tattoo"

Jessica Olie is a renowned fitness trainer with a massive following on Instagram, where she shares not only workouts but also personal reflections. Recently, Olie revealed the story behind one of her tattoos, explaining it was inspired by something her swimming coach once said: “The idea of the tattoo came from something my swimming coach used to say to me years ago, that our choices ultimately shape who we become, that we are always one choice away from a different outcome.” Olie believes in showing up fully in every moment, even when choices are limited. Here's how she stays grounded and healthy, both physically and mentally.

1. She’s Realistic

When it comes to her fitness, Olie makes sure to be realistic with her goals. She talked about this in the caption of this Instagram post. “Building muscle takes longer than you think… Let that sink in because I just WISH someone had told me that in the beginning to manage my expectations. Sure, I had made a really good start and don’t get me wrong, I was making progress and I was SO proud of myself. Now, looking back at 12 weeks, I hadn’t even scratched the surface of what my body and my mind were capable of. So take it from someone who has been there and learnt so much in the process… Be realistic with your progress and the expectations you place on your body or you will just feel like you’ve failed when you haven’t.”

2. She Does Pistol Squats

Olie likes to do pistol squats to stay in shape. She shared her routine in the caption of this Instagram post. “There are a couple of things to remember about the Pistol Squat…1. It’s hard, really hard so don’t beat yourself up if you can’t do them just yet, it takes time! 2. This skill requires strength AND flexibility, you have to have both or it won’t work! 🦋 METHOD + EXERCISES 🦋🌱 WARM UP — these are a few of my favorites to do to prep, you’ll need to warm up your ankles nicely and open up your hamstrings! 🌱 BENCH MODIFIED PISTOL SQUAT — my favorite intro to a pistol squat, this drill focuses on developing uni-lateral or single side strength and balance. As you get stronger, the box can be lower! 🌱 ASSISTED PISTOL SQUAT — once you have the hang of the box, you can now add these into your routine, the goal is to mimic the movement pathway with a little bit of support, so only use the wall/pole as much as you need to. 🌱 NEGATIVE PISTOL SQUATS — the final progression is away from the wall, focusing on the lowering part of the movement only! This is how you will build the most strength. The hardest part is to get the depth, so make sure you lower ALL the way down — even if you fall back onto your butt.”

3. She Does Pull-Ups

Olie likes to do pull-ups to stay in shape. She shared this video on Instagram of herself doing them. Olie captioned it, “The only way to improve your grip strength is by gradually doing more of the movements that CHALLENGE your grip strength. You cannot expect something to go from hard to easier if you aren’t doing it. You have to do it for it to get easier. Also it’s hard. Pull ups ARE hard. The hardest actually. They don’t get easier but you get stronger — Just not overnight. Hanging from a bar if you’ve never done it before is hard. So you start small and you build up. Hold it for as LONG as YOU can. Maybe that starts off as a few seconds. Every week, hold it longer. Then 5 seconds becomes 10, into 15 into 20 etc…”

4. She Swims

Olie loves to swim to stay in shape. She shares a lot of posts on Instagram of herself in the water. Olie shared these photos of herself swimming, captioning them, “Happiest when I’m in the sea.” She also posted this set of photos, and captioned them, “Nothing takes more courage than putting yourself back together again. - Unknown.”

5. She Doesn’t Track Her Food

Olie shared some of her favorite wellness tips in the caption of this Instagram post. She says that she doesn’t believe in tracking her food. “You don’t have to track calories. Counting every single thing I eat is not for me and it doesn’t have to be for you either. Focus on building a sustainable routine that works for YOU and your goals, viewing food as fuel and giving yourself the flexibility to enjoy everything in moderation.”

Janet Layug is modeling exercise clothes and driving her followers wild. In a new social media post the Ms Olympia champion shows off her trophy winning body in a pink workout set. She shared the video via Instagram. “Super cute,” commented one of her followers. “Pretty in pink😍💓🌸,” added another. How does she approach diet, fitness, and self-care? Here is everything you need to know about her lifestyle habits.

1. How She Got Into Bodybuilding

In an interview with Goss, Janet explained how she got into bodybuilding. “I’ve always been very active since a young age. When I first started [training] I didn’t know much about training. I had the mindset that you had to look skinny, and to achieve it do intense cardio and eat light is how to lose weight and to stay fit. I think we all know that that’s far from the truth. I also went to school for nursing. I was definitely intrigued by nutrition, the body, and things related to physiology. Beginning to learn how to train and be on a healthier diet was already something along the lines of what I was interested in in my career,” she explained. However, one day on social media she saw this division within bodybuilding called Bikini, “and I looked at their bodies and they had muscle,” she said. “They were tone and lean. I really admired that look and thought to myself, “I want to set a goal and train like a bikini athlete.” I got a trainer and I started doing research on my own about training and learning about dieting. I didn’t know any of it. It was a lot of work to learn all that.”

2. She Takes the “Holistic” Approach

“I believe the holistic approach is everything. You will not be successful if you don’t have a mental balance along with that physical training. If you don’t have a support system with you. It’s a process to teach people what you’re doing. Not everyone will get it at first, but you give people the chance and be like, ‘Hey, this is what I’m doing.’ Not everyone will support it or your goals. Sometimes you have to just focus on yourself and do what you have to do to get there,” she says.

3. She Educated Herself

“I think it’s important that everyone educates themselves on health and wellness and training and eating better. That’s what began my journey. I learned so much about myself and about my health during my prep along the way. Beyond that, I learned so much about my work ethic and staying persistent and resilient. When people talk about competing at bikini or any other division, you learn so much more than anything physical. There’s so much mental that you can apply in your daily life as well,” she says.

4. She Recommends Working with a Trainer

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Janet recommends working with a professional to achieve your goals in the gym. “I didn’t know anything about training or about nutrition but I took it upon myself to do research to educate myself. If you really want to take it to the next level, you want to take it to someone who has the certified training and knowledge to teach you the proper ways because sometimes you can end up teaching yourself bad habits that aren’t good for you and you wouldn’t even know it. That’s why it’s important to get someone who is certified. Sometimes you don’t see exactly what you’re doing and you teach yourself wrong moves. When you have a pair of eyes on you to help you do things properly, that’s the way to go,” she says.

5. Strength Training

Janet is a big advocate of strength training. “I never lifted a weight. I only ran on the treadmill and I had to learn and teach myself how important it is to do weight training. You burn more fat that way. Your metabolism goes up. You need resistance training. It’s good for your bones and your muscles. It’s hard for some people to understand that it does increase the fat burning process as opposed to just cardio,” she says. “Sometimes there’s this misconception that if you train hard then you’re going to gain all of this muscle. Honestly, it’s so far from the truth. There’s so much that’s involved with building muscles. You’d have to eat a lot of protein and a lot of calories, and that’s not really in our frame in our daily lives. Lifting is how we get that nice sculpted body. It’s how we shred the pounds. I really advocate that you have to do both cardio and weight training in order to reach your fitness goals optimally.”

Jessica Arevalo is hitting the gym in her two-piece workout gear. In a new social media pos the fitness model flaunts her amazing body in a sports bra and leggings during a rigorous sweat session. “DO THING’S THAT YOU DON’T WANT TO DO & ACT LIKE YOU LOVE IT!” she captioned the Instagram video. How does she approach diet, fitness, and self-care? Here is everything you need to know about her lifestyle habits.

1. She Works Out “The Arnold Way

Jessica discussed her workout method with Simply Shredded, revealing “The Arnold Way,” is her to-to. “The way my dad taught me, it’s the basics but I’ve done it consistently for 2 years and I’m always progressing. I feel all these fancy ways are too complicated. I like to go in there, lift heavy and isolate each muscle group!” she said. She works out five days a week, taking rest days on Thursday and Saturday.

2. Cardio

When trying to cut down she prefers normal cardio over HIIT, “but for my bikini athletes and weight loss clients I do switch it up to both kinds of cardio as they both do work,” she says. “Cardio varies if I’m in comp prep or not. In prep I do 5 days of 20 minute cardio sessions and off-season I do no cardio at all to make maximum size gains.”

3. Her Three Favorite Exercise

Jessica revealed her three favorite exercises to Simply Shredded.

1. Lunges: “I love lunges because they are the best for keeping those glutes in shape!” she says.
2. Pull Ups: “Because I love to measure my strength that way and it makes me feel very strong when I can pull my own weight multiple times,” she added.
3. Plyometrics: “I love plyos because it’s a great full body workout,” she revealed.

4. What She Eats in a Day

• Meal 1: ½ cup Oats, Fruit & 6 Egg Whites
• Meal 2: 6 oz. Red Meat, 4 oz. Yams, ½ cup of Vegetables
• Meal 3: NLA Her Whey Protein, 1 Banana & 1 scoop of Cashew Butter
• Meal 4: 6 oz. Chicken or Fish, ½ cup of Brown Rice, ½ cup of Vegetables (Asparagus/Broccoli)
• Meal 5: 5 oz. Chicken & 4 oz. Yams
• Meal 6: 6 Egg Whites or NLA Her Whey Protein

5. Sobriety

In a September 15 post Jessica revealed she was 3 months sober. “When I started this journey I never knew it would bring me here 3 months later. So grateful for the strength God has given me everyday on this journey. I often get asked if I will ever drink again and the honest answer is I dont know. I dont plan on it but I take it day by day.🙏🏼I don’t miss the black out nights, hangovers & drama that can come with drinking. I feel so much happier, clear minded and 100% myself sober. Looking forward to this sober journey and all it has to offer!” she wrote.