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Vanessa Tib

Born in the Dominican Republic, Vanessa Tib trained to be a nurse in the Bronx NYC, but she always had other hopes and aspiration just waiting to be shown. Being into fitness and health as a youngster, she soon focused her attention on weight training.

With studying and work taking over, there was a period where Vanessa couldn’t train, but, she soon made up for lost time. She’s now become one of the most sought after fitness models in recent years, and there’s no sign of her slowing down.

This is her story:

Athlete Statistics

Full Name: Vanessa Tib
Weight	Height	Nationality	Profession
225 - 235lbs (102.1 - 106.6kg)	5'2" (157.5cm)	American	Fitness Model

Era
2010

Weight	225 - 235lbs (102.1 - 106.6kg)
Height	5'2" (157.5cm)
Nationality	American
Profession	Fitness Model
Era	2010

“In regards to training, I’m most proud of reaching my goal to become a more fit and healthy person. I was not happy with how I looked and felt. I decided to start dedicating my time to taking better care of myself, and I did! Within a year I had made drastic changes to my physique and since then I have had such a positive and rewarding journey. There’s no turning back!” – Vanessa Tib

“I wasn’t happy with how I looked and felt. I decided to start dedicating my time to taking better care of myself, and I did!” – Venessa Tib

Biography

Moving From The Dominican Republic To NYC

As a child growing up, Vanessa lived in the Dominican Republic. She later moved to NYC at the early age of 12. Venessa says, “I continued being active, but it wasn’t until after I picked up a friend’s fitness magazine, around the age of 22 years old, that I first became interested in fitness and bodybuilding.”

With a strong fascination that started to grow after seeing the strong and healthy physiques in magazines, she decided to join a gym. Vanessa started to train, but other commitments started to take over, but only for a short period of time.

Nursing To Bikini Model

Before Vanessa Tib started her fitness transformation, she worked in a busy Bronx Hospital in the Emergency Room, at the same time she was studying at the Nursing School full time. Her life was hectic, unstructured and wasn’t the healthiest it could have been.

Although she did have a gym membership and would try to train as often as she could, her life at that time was more revolved around attending School and training to finish her Nursing education. But Vanessa always had a love for strength training, she would purposely avoid the cardio machines as weights were her true passion.

After she finished Nursing Scool, this is when Vanessa says she became more aware of “sickness and death” as she worked full-time in the hospital. At this moment she decided “now” was the right time to start taking care of herself properly. She started changing her living and eating habits and made a plan to get back into the gym.

She joined a new gym which turned out to be perfect for her, as it had everything she needed with lot’s of equipment and it wasn’t too busy. It was also just around the corner from where she lived, this was the beginning of something big for Vanessa.

A Love For Weights

After setting her sights on a new fitness journey, she began resistance training and became hooked from the very first moment. She enjoyed seeing the changes in her body after each training session. She knew the more she would push herself, the more changes she would see. This motivated Vanessa to train even harder with more focus and dedication than ever before.

“I was so deeply into my new fit life that I did not have one cheat meal for the first whole year of training. I definitely indulge a little more now, even though I’m still hooked on living a fitter life.”

Growing up she enjoyed swimming and many other outdoor activities such as volleyball, bike riding, and hiking. Now that Vanessa is a fully qualified nurse and in the health and fitness industry full swing she’s even more aware of her overall health.

Being a full qualified nurse, she knows that many diseases can be prevented or controlled with the right approach to a healthier life. practicing what she preaches, Vanessa believes that cutting out unhealthy fats, salts and excessive amounts of sugars can make a huge difference in people’s lives.

It’s never too late to start living a healthier lifestyle.”

Successful Modeling Career

Vaness can be found working in her local hospital caring for others, and managing her successful modeling career which is always on the rise. It’s clear to see there’s no sign of her slowing down anytime soon.

“Remind yourself of your goals and the reasons you made those goals.”

Training

2 Hours In The Gym

Her ideal training session will last somewhere between 1 to 2 hours, but as she has a very busy schedule, some days she only manages to squeeze in an hour. On her days off she will take her time as she loves training with a passion.

“I love training and always look forward to it.”

As weight training his her main thing, she also knows how important it is to add in a cardio session here and there to keep her heart healthy and strong. Venessa says it also helps to loose a few extra pounds of fat when needed. But to Vanessa, weights will always surpass any other type of training.

“My true passion is weight training. To me, nothing compares to the feeling of getting a good pump and seeing your body become stronger, leaner, and more defined as a result of lifting heavy weights.”

Consistency Is Key

As Venessa put is, “You must stay consistent with training and healthy eating in order to make positive changes to your physique. It’s an ongoing process and it has to become part of your life! If you find yourself losing focus and struggling to stay consistent and motivated, remind yourself of your goals and the reasons you made those goals. Remember how much better you feel, no matter what kind of day you are having, after you get your workout in, or how much nicer your clothes will fit after losing the extra pounds.”

Leaning Out

To lean out, Vanessa likes to use HIIT over LISS, this, she says gives her the best results while holding on to her hard-earned muscle. Vanessa explains; “If your goal is to lose weight, then you should definitely look into HIIT and incorporate it into your training routine.”

Weight Training

Vanessa likes to train complimentary muscle groups together, such as chest and triceps and back with biceps. As her work schedule changes constantly, she will never follow the same training day for each muscle group in a row.

This can also be said for her rest days, she has to take things as they come as her main job as a Nurs comes first, but she always manages to work around this to make sure she’s getting in her training sessions.

When Vanessa is trying to bulk up, she’ll reduce her cardio and add in an extra session of abs to see more definition in her muscles. Here Vaness talking about her training approach;

“I limit my cardio to about 15-20 mins, 3x a week, and I leave it for the end of my workouts. I also briefly train abs after each workout. But, I perform a full abs training routine the day I train Shoulders.

Vanessa’s Training Routine

Day 1:

Chest/Triceps Flat Bench Barbell Press 4 sets x 10 reps
Incline Bench Barbell Press 4 x 10
Flat Bench Dumbbell Press 3 x 10
Cable Crossover 3 x 10
Parallel Bar Dips 3 x 10
Close Grip Barbell Bench Press 4 x 10
Lying Close-Grip Barbell Triceps Extension Behind The Head 4 x 10
Triceps Pushdowns 4 x 10
Cable Rope Overhead Triceps Extension 3 x 10

Day 2:

Legs Warm up for 10 mins on the spinning bike steady pace Leg Extensions 4 x 10
Barbell Squats 4 x 10
Hack Squats 4 x 10
Lying Leg Press 4 x 10
Smith Machine Lunges 3 x12
Lying Leg Curls 4 x 10
Seated Leg Curls 4 x 10
Calve Press On The Leg Press Machine 4 x 20
Standing Calf Raises 4 x 20
Seated Calf Raises 4 x 15

Day 3:

Back/Biceps Warm up Pull-ups 2 x 15
Wide Grip Lat Pulldowns 4 x 12
Underhand Cable Pulldowns 3 x 10
Bent Over Barbell Rows 3 x 12
Seated Cable Rows 3 x 12
One Arm Dumbbell Rows 3 x 12
Hyperextension (Back Extensions) 3 x 10
Barbell Curls 4×12
Close-Grip EZ Bar Curls 4×12
Dumbbell Alternate Hammer Curls 4×12
Preacher Curls 4×12
Overhead Cable Curls 4×12

Day 4:

Shoulders/Abs Standing Barbell Shoulder Press 4 x 10
Arnold Dumbbell Press 4 x 10
Upright Barbell Row 3 x 12
Front Dumbbell Raises 3 x 12
Standing Dumbbell Lateral Raises 3 x 12
Bent Over low Pulley Side Lateral Raises 3 x 12
Seated Bent-Over Rear Delt Raises 3 x 12
Dumbbell Shrugs 3 x 10
Declined Crunch 3 x 15
Declined Oblique Crunch 3 x 15
Declined Reversed Crunch Using a weighted medicine ball 4 x 15
Abs Weighted Crunch Machine 3 x 15
Standing Barbell Twist 3 x 20
Hanging Leg Raises 3 x 15

“Set small goals for yourself and meet them. You’re responsible to take care of yourself. You should be your priority.”

Nutrition

Healthy Choices And Cheat Meals

Vanessa will like to eat clean most of the time, in fact, she went the whole first year of her fitness journey with no cheat meals whatsoever. But now she will have the occasional treat. Her trick is never to over-indulge.

She knows that if she’s been on a low carb diet through the week, her body will respond better to some complex carbs. Not being a huge fan of sweet foods, she prefers to eat things containing less sugar and salt. But she does crave sushi rolls and her mother’s Dominican cooking. Her cheat meals will normally come at the end of her leg day which is the most intense and demanding out of all her training.

Most of her diet will consist of low carb and high protein.

Vanessa’s Low Carb Diet

I like to follow a low carb/high protein diet. Here is a sample of a typical day in my diet.

Meal 1:
3 egg whites, with a light wheat toast, or a cup of oatmeal made with sugar-free almond milk

Meal 2:
0% fat-free plain Greek Yogurt with granola

Meal 3:
Baked Salmon with lettuce and tomato salad, fat-free light Italian dressing

Meal 4: Protein Shake

Meal 5:
Grilled Chicken breast with a small sweet potato or a cup of brown rice and steam veggies

Meal 6:
Protein shake or one cup of fat-free plain cottage cheese.

Supplements

fish oil pills.
2-3 protein shakes per day.
Daily multi-vitamin.
Branched chained amino acids.

Idols and Influences

Her most favorite fitness model of all time is Jamie Eason. Vanessa says she is always trying to help others by sharing her wealth of knowledge, not just in fitness and nutrition, but also in life. Here’s Vaness talking about Jamie;

“She is caring, sweet, compassionate, funny, and very down to earth, which I personally consider to be the characteristics of a truly beautiful person inside and out. I think more people should be like her.”

Motivation For Other

Vanessa is also a motivation for thousands of others around the globe, she advises people to always look out for nutrition tips and hints in magazines, and look for fitness models to stay motivated. She has a whole variety of advice that has worked best for herself over the years, and that’s;

“Team up with a friend with similar fitness goals as you, it will make you more accountable and you can help each other to stay motivated. If for some reason you don’t have the desired to spend time at the gym, squeeze in a quick run around your neighborhood, or drop on the floor and do some push-ups, crunches or jumping jacks. It all helps, some exercise is better than none at all. Set small goals for yourself and meet them. You are responsible to take care of yourself. You should be your priority!”

What we can learn from Vanessa Tib

There’s one thing we can learn from Vanessa over everything else, and that’s had work pays off. She dedicated all of her time to studying at nursing school to become a fully qualified nurse, and now she’s become one of the best fitness models in the entire industry.

Working day and night as well as having her working shift patterns change regularly, she still makes sure that she goes to the gym, prepares her meals and lives the healthiest life possible. There’s also one piece of advice Vanessa will give to anyone looking to get into shape and change their life, and that is;

“Just start training and eating clean! The beginning is always the hardest, but if you stay consistent, motivated and focused you can achieve your goals. Be ready to put in the work it takes and go for it. You can do it.”

With this same passion for health and vitality, you achieve the same as Vanessa. All it takes is focusing on one goal at a time and making it happen. In no time, you too can have a physique of greatness.