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Jen Selter

Jen Selter is an American internet celebrity and fitness model. She’s known for her fit and curvy looks, especially her abs and glutes.

Starting her fitness journey around the age of 15, Jen gradually built an awesome figure over the years. One day, she decided to post progress pictures on her social media profiles.

The pictures quickly went viral, and Jen’s online recognition ‘skyrocketed.‘

Ever since then, Jen has become a true icon in the world of fitness and modeling. She’s appeared in numerous magazines and TV shows, and this is her story:

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“Let’s be real: There are always going to be people who are more fit than you are, prettier than you are, or have nicer hair than you have, but that’s not the point. The point really is just to be healthy and to have fun doing it!”

Athlete Statistics

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“Life is too short to wake up with regrets. Love the people who treat you right and forget about the ones who don’t.”

Accomplishments

• Internet Celebrity
• Fitness Model

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“Looking back to when I first started my fitness journey, I never thought I’d be where I am today. I’m not just talking about physically. I’ve changed and grown a lot as a person over the past few years. I’ve learned how to be confident in who I am.

If you’re ever feeling like you want to give up, just take a moment right now to reflect on how far you’ve come. It can help give you the push you need and the motivation that will help you reach your goals.”

Biography

Jen’s Background

Jen Selter was born and raised in New York City, New York. Growing up, she led an active lifestyle, saying;“Fitness has always been a huge part of my life.”

She began working out seriously at the age of 15 in high school. After a few years, she built an awesome physique, especially her toned abs and glutes.

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Becoming a Celebrity

Jen’s rise to the top began after high school, while she worked two-part time jobs. One day, while she was at work, Jen posted a picture of herself in a bikini on the internet; looking fit and curvy.

In a matter of days, this photo went viral, and Jen became famous for her incredible looks.

Jen couldn’t believe how much recognition she’d gained for her pictures, as she says “When I first posted pictures of myself, I hoped to get a ‘like’ here and there, but then people started reposting my pictures and surprisingly my number of followers grew quickly.”

By 2016, Jen became a worldwide known fitness personality with countless followers. She keeps on inspiring others with her motivational quotes, and doesn’t plan on slowing down anytime soon.

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Training

Unique Style of Training

Jen’s physique is the result of her own hard work, she says she never had a personal trainer. The way Jen learnt was by looking at other experienced lifters and trainers in the gym; trying to replicate their routines.

As time went by, Jen learned what worked for her, and what didn’t. She eventually adopted her own routine which gave her the best results for fat loss and building muscle.

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Workout Routine of Jen Selter

Monday: Legs, Glutes

• Wide Dumbbel Squats, 3 sets, 15 reps
• Walking Lunges, 4 sets, 20 reps
• Bosu Ball Squats, 4 sets, 15 reps
• Polymetric squat jumps, 3 sets, 10-15 reps
• Medicine ball squats, 4 sets, 15 reps
• Donkey Kicks, 4 sets, 15 reps
• Leg Abductors, 3 sets, 10-15 reps
• Squat Thrust Twists, 4 sets, 15 reps

Tuesday: Abs and Cardio

• Bicycle crunches, 4 sets, 15 reps
• Ab Crunches, 4 sets, 15 reps
• Reverse Crunches, 4 sets, 15 reps
• Forearm planks, 4 sets, 15 reps
• Lower Leg lifts, 3 sets, 15 reps
• Mountain climbers, 3 sets, 15 reps
• 30 minutes Stairmaster cardio

Wednesday: Glutes

• Hip thrusters, 3 sets, 30 reps
• Wide dumbbell squats, 2 sets, 20 reps
• Jumping Jacks, 2 sets, 50 reps
• Knee ups, 1 minute
• Bench step-ups, 20 reps
• Walking lunges, 3 sets, 20 reps
• Donkey Kicks, 3 sets, 30 reps
• 30 minutes cardio

Thursday: Cardio and Legs

• Knee ups, 1 minute
• Wide Dumbbell Squats, 40 reps
• Side lunges, 3 sets, 30 reps
• Walking lunges, 3 sets, 20 reps
• Hip bridges, 3 sets, 30 reps
• Jump squats, 2 sets, 20 reps
• 30 minutes cardio

Friday: Abs

• Reverse crunches, 3 sets, 20 reps
• Bicycle crunches, 3 sets, 20 reps
• Ab crunches, 3 sets, 30 reps
• Toe touches, 3 sets, 20 reps
• Side Plank hip lifts, 3 sets, 15 reps
• Oblique v-ups, 3 sets, 20-30 reps
• Russian twists, 3 sets, 40 reps
• Lower leg lifts, 3 sets, 10 reps

Saturday: Glutes

• 50 jumping jacks
• Wide Dumbbell squats, 2 sets, 10 reps
• Pile squats, 2 sets, 10 reps
• Walking lunges, 3 sets, 20 steps
• Donkey kicks, 3 sets, 30 reps
• Leg lifts with pulse, 3 sets, 20 reps

Sunday: Rest

• Full Recovery

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Jen Selter’s Glute Regimen

Jen is well-known for her awesome leg and glute development. Here is an overview of one of the workouts she incorporates to build her impressive glutes.

• Donkey Kick, 3-4 sets of 15 reps
• Fire Hydrant, 1 set of 15 reps
• Chair Kick, 3 sets of 10 reps
• Squat Pulse, 3 sets of 10-15 reps
• Squat Kick, 3 sets of 10 reps
• Cardio on Stairmasters (glute focus)

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Donkey Kick

One of Jen’s favorite exercises for building glutes. She starts on all fours with her hands roughly shoulder-width apart.

Keeping her right leg bent and foot flexed, Jen extends her leg and presses her heel upwards until her foot is directly above her glutes. After this, she returns to the starting position; repeating the process 15 times, for 3 sets.

One thing Jen makes sure to do in this exercise, is to squeeze the glutes when pressing up. Also, on the negative part of the movement, she slowly descends her leg to feel the ‘burn.’

Fire Hydrant

Jen typically does this exercise second in her workout. Compared to traditional exercises like squats and lunges, the Fire Hydrant helps Jen hit her glutes from a different angle.

Same as with Donkey Kick, Jen starts the exercise on all fours. She keeps her working-side foot flexed, her arms shoulder-width apart, and one of her knees bent. She then opens her right leg out to her side until she gets it parallel with the floor. At the top of the movement, Jen makes sure to squeeze her glutes.

After squeezing the glutes, Jen returns to the starting position, and repeats the process 15 times before moving onto another leg. She does only one set of this exercise.

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Chair Kick

Jen uses a stable and tall chair for this exercise. She starts ata  standing position with her feet together. Holding onto the chair for balance, she slightly leans forward and lifts one of her legs directly behind her; keeping her leg straight. At the top of the movement, Jen squeezes her glutes, and then slowly lowers it to the starting position.

Holding onto the chair for balance, she slightly leans forward and lifts one of her legs directly behind her; keeping her leg straight. At the top of the movement, Jen squeezes her glutes, and then slowly lowers her leg to the starting position.

She does this for 10 reps for each leg, doing two to three sets in total.

Squat Pulse

By this point, Jen’s glutes are usually sore. But, she doesn’t end the workout here. Jen will proceed to do two more exercises which serve her as ‘finishers.’

She starts the Squat Pulse exercise erect with her legs just a bit wider than her shoulders. She has her toes turned out slightly, and her arms pointed straight in front of her.

Keeping this strict position, Jen slowly squats down while keeping her core flexed and her knees in line with her toes. At the bottom of the exercise, Jen starts doing pulses, rising up and down in length of around six inches. She repeats this motion 10-15 times, doing two or three sets of the exercise in total.

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Squat Kick

Another finisher Jen uses in her glute workouts is the squat kick. She starts the movement with her feet about hip-width apart, and her toes turned a bit out.

Just like with the squat pulse, Jen keeps her arms straight in front of her, slowly going down into a deep squat position.

She then pushes back up to the top, and then lifts one leg directly to her side as high as she can. She does this for 10 reps, and then switches her legs; doing three sets combined.

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Nutrition

A Day of Eating

Breakfast is the most important meal of Jen’s day. She eats foods like egg whites, oatmeal, and whole-wheat toast to keep her body energized and ready to take on the day. She also drinks fresh fruit juice in the morning to fuel her body with vitamins and minerals.

For other meals, Jen usually eats chicken, whole-wheat pasta, alongside tons of vegetables and salads.

When she gets a craving for sugary foods, Jen will usually opt for a dark chocolate bar. More often than not, it will make her cravings go away.

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Staying on Track After Cheat Meals

Like everyone else, Jen also has days where she fails to accomplish all of her fitness goals. Sometimes, she goes to a party, or to an event where she eats more than she’d planned. But, according to Jen, this is alright – as long as she gets back on track.

In Jen’s own words; “I think we all have those weekends or even weeks that gets us thrown off track and has us indulging in things we normally wouldn’t. While it’s really fun and you get to eat all the delicious food, it’s also really hard to get back on track after a few days of this.”

In order to successfully get back on track, Jen follows some of these steps;

• She stays hydrated.
• Reevaluates her goals.
• Before going away, Jen prepares healthy snacks and foods in advance, so she can eat healthy foods when she returns.
• Never skips a Monday after a weekend of drinking and binge-eating.
• She gets right back to her regular routine.
• Drinking detox juices like lemon water with baking soda.

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Healthy Snacks on the Go

By eating healthy snacks when traveling, Jen keeps a healthy and fit body year-round. Here are some of her favorite nutritious snacks;

• Protein Bars with natural sweeteners
• Almonds
• Dried Fruits
• Protein Shakes
• Peanut Butter Cookies
• Greek Yoghurt
• Banana Muffins
• Apples
• Kale Chips
• Bananas

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“Self-appreciation and self-gratitude are so important and the mental and emotional component of loving and appreciating yourself is just as powerful as working your butt off in the gym. It’s easy to feel defeated and angry if you skip a day at the gym or if you have an extra cheat meal. It happens to ‘every single one of us.’

But that’s okay! Don’t get angry or too hard on yourself, you’re human. Instead, love, empower and applaud yourself for working as hard as you do, eating clean regularly and taking care of your body. Exercising, fueling your body with nutrient-rich foods and taking mental health days is necessary for a healthy and happy life.”

What we can learn from Jen Selter

What we can learn from Jen Selter is; leading a fitness lifestyle can give you more than just good looks. In Jen’s case, it gave her the opportunity to share her passion with others, and become a social media star.

If you decide to embark on your own fitness journey. Be sure to read success stories such as Jen’s. They can give you the motivation to push through obstacles on your path, and achieve your ultimate goal.