Quick Stats

Name: Abbey Jessop
Age: 18
Height: 1,64 m | 5”4
Competition weight: 51 Kg
Current weight: 55 Kg
Current city: Nelson, New Zealand
Occupation: Student

Have you always lived a fit lifestyle? How did you get started so young?

Since a young age I have always loved playing team sports! I was always chubby when I was younger but I’ve always had a passion for sport and a competitive drive! In New Zealand sport is very popular in school and it was how I made majority of my friendships!

What made you want to start competing and how did your first competition go?

I started going to the gym to improve my volleyball skills and attempt to “tone up”. The more that I went to the gym, the more that I fell in love with weights! I looked at all types of weight related sports and I liked the fact that with competing you get to show off all of your hard work and not to mention look great!

I competed for the first time in September 2014 and I placed 6th. Although I didn’t get a top placing, I knew that this sport was for me! The buzz that you get from being on stage and being around such talented athletes is indescribable!

Do you ever have an off day at the gym or one where you don’t feel motivated? How do you deal with that?

Very occasionally! I am very big on goal setting so I always have a goal insight to achieve, so motivation for me isn’t really an issue!

I’m very determined and competitive which helps as well! But on the rare off days I find that listening to motivational speeches or workout videos on youtube help to give that extra little push before a workout.

What are your future plans?

My BIG goals are to become a professional fitness model and travel the world promoting the companies that I love and motivating/ inspiring others through my own fitness journey!

I also want to help others, guiding individuals through their own journeys to become a better and stronger individual!

Take us through an average day of yours:

• Wake up and do cardio
• Home. Prep food and get ready for the day / breakfast
• Course. Studies until 3pm (where I have 2meals in that time)
• Home. Pre workout meal and gym at 5:30
• Gym. Weight training!! Then post workout meal
• Home. Final meal, study and bed

Give us a brief description of your philosophy on your diet:

• I have a high protein / fat breakfast
• I work my carbs around my weight training
• I have electrolytes and simple sugars intra/post training as this helps with my hypotension
• Meal every 3 hours
• Carb up day on a sunday

These 5 points are what I keep through my entire prep/ off season!

What are your top Nutrition tips for losing fat?

• Know when is the best time to have simple sugars/fats/protein etc.
• Meal timing! (I eat every 3 hours)
• Make a plan that you know you will stick to
• Trust and enjoy the process!

Do you weigh all your food and track the numbers when it comes to calories of everything you eat?

Yes I weigh my food during prep!

During offseason, the majority of the time I weigh my food etc but I’m more lenient with give or take a couple of grams!

I think it’s good to get into a routine especially if you’re prepping for a show! Because if you need to decrease your calorie intake at any point then it’s easier to decrease a couple of grams here and there without doing drastic changes!

Are you a fan of supplements?

Definitely!! I love my supplements! Especially my bpi protein powder and the best bcaas
!! My guilty pleasure is protein bars as funny as it sounds!

What does a typical training week look like for you? How do you structure your training routines?

At the moment I’m mixing up my training, I’m just seeing what combinations work best for me since it’s off season!

However, all of my weight trainings consist of supersets.

I weight train 6 times per weeks and cardio 4 times per week. At the moment I am reverse dieting so I’m slowly decreasing my cardio!

Do you do much cardio with your training?

The most cardio I did during competition prep was 5 times per week fasted cardio for 45 minutes, steady treadmill incline. My weight trainings are pretty intense so I try to do as little cardio as I can. I’m more of a weights girl!

What are your 3 favourite exercises and why?

Hmmm that’s a tough one!
Probably:

• Good-mornings on the hack squat

Because it targets my hammies so well and I can really feel the stretch without having to put on a heavy weight!

• barbell Hip thrusts

Because every girl loves to grow a big booty!

• hanging leg raises

There’s no better feeling than a nice tight core!

What advice and training tips would you give the ladies to developing such great lean abs?

Diet! I truly believe that abs are made in the kitchen!

• So my first tip is to focus on a clean eating plan that they will stick to!
• Weight train! Don’t be afraid to lift heavy, as long as you finish training feeling puffed!
• When they get to a low enough body fat % around 14-13% then I recommend starting to incorporate some nice ab exercises that will really lengthen out the core!

Whats your secret to having fit and strong legs?

Weight training!

I’m always incorporating new exercises to my leg training to target different muscles in my legs! I think it’s important to work and isolate every muscle within the body!

Favorite female fitness icon(s):

I have so many! Paige hathaway, Dana-Linn Bailey, Jessica Arevalo, Larissa Reis, Sue Lasmar, Andreia Brazier.. the list goes on!

Favorite male fitness icon(s):

Steve Cook and Bradley Martyn!

Favorite Quote:

I have so many as well! Probably one of my favourites is:

“Strength; A river cuts through a rock not because of it’s power but its persistence.”

Whats the most common question you get asked?

How do you get abs?

• Answer: It’s all about eating healthy!

What is the one thing you see people do in the gym which really annoys you?

When people try and talk to you while you’re doing an exercise!

Talk either in your rest break or before/after your weight train.

What competitions have you entered and your placings?

• NZIFBB Wellington champs | 6th
• NZIFBB South Islands | 1st Overall

Advice for young girls wanting to get into competing and fitness?

Priority 1: Get Someone qualified, E.g. A nutritionist to help you with your nutrition!

What is success to you?

Happiness.

In my opinion, If you are happy with where you are in life or where you are headed then to me, you are successful.

Where can people get in touch with you?

• Instagram: abbey_jessop
• Email: jessopabbey[at]gmail.com

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