To Top

Iron Man Q&A: Jessica Kiernan

Photos by Dan Gregory




1. Quick Stats – height, weight, age, measurements, bodyfat, max weight on reps?

Height: 5’ 2-3/4″
Weight:130 lbs,
Age: 32
Chest: 39 in
Waist: 29 in
Hips: 40 in
Bodyfat: 13%
Max Rep: 225 lbs Barbell Squatting (working on it!)

2. What is your transformation story. How did you get started with bodybuilding/fitness?

I used fitness to shape my life and have structure. It saved me in so many ways. I have to say for awhile growing up it wasn’t in my life until I turned 12-13 years old. It was when I saw a show with a beautiful, fit, well-groomed girl and I thought, “That’s how I want to look!” From there I started paying attention on my own. Looking at magazines and trying to learn all I could about everything fitness. It wasn’t until I was 15-19 that I started taking better care of myself, on and off, as I was a young adult who was still trying to find herself. But I learned through many books and researching to cook healthy. I learned to exercise properly. I found that the gym was my real, true home where I could block out the world and feel completely comfortable. It’s helped me through the roughest times in my life.


3. What was your lifestyle like prior to your transformation?

I think like many young people growing up. It was full of misdirection; too much fun not enough soul searching. When in my early teens, I used to write a lot of poetry, and take a lot of time out to connect with myself. After a few heartbreaks, I closed off. I stopped. I moved far away and wanted to “not think, not analyze, and not write…I was sick of it.” And then that took me to new places where I just lived life, had fun, and traveled. But it also made me become far away from myself. When I entered back into the gym I felt it was calling me to be there and reconnect and get to work.


4. Were there any unique challenges or circumstances that made your transformation particularly difficult?

Yes, many. Life always gets in the way or tries to. I learned it’s all about moderation. It’s not about what others want you to be or look. It’s about being concerned with how you want to be or look. So I guess I would say, nothing bad as in a car accident or anything like that but more mental difficulties, breaking bad habits, dealing with others while you go through transforming, closing a lot of people off because they don’t understand. It’s not good to do these things, it’s better to find a balance. Especially if you’re new to competing in the bodybuilding world.

5. What is your life like now that you’ve made a transformation?

It’s great! Except now I see food as a resource for goals as appose to “let’s eat and be happy!” Haha! Now it’s “that’s a carb, that’s a protein, etc.” I can’t go places in town without people staring at me and what I am eating or commenting or joking. “Oh, that’s not for you, right? You don’t eat that stuff or drink that?” One time I ordered Chinese food for my cheat meal…And the delivery man came to the door and realized I lived there and said, “This isn’t for Jessica? She doesn’t eat this stuff??” So that is definitely different for me since I am very involved with social media to help motivate others.

6. What motivates you to keep going and push harder?

Challenging myself to be better. Loving and living a fit lifestyle. And, most importantly I feel more driven to push myself when I get messages that I have impacted someone in such a positive way that they are now making big life changes for the better!


7. What is your next goal? Where do you see yourself this time next year?

Hopefully getting more coverage to show people it can be done. Whether it’s more books I publish, more informative website, speeches to the masses, or magazine spreads…the lists go on in my head. To keep getting great features that ultimately give someone that push they need. I hope I am more of a household name for all the right reasons. For being someone who has made an impact on someone’s life.

8. What is your current training philosophy?

Do the best you can no matter what. Not every day is going to be your best or your strongest but do your best anyway!


9. What is your full training routine?

Mine is tricky, I change it constantly…but a good example is:

Monday-Legs-Heavy/Abs/Foam Roll
Tuesday-Back/Biceps or a (push –pull) /Abs
Wed-Plyo/Cardio/Shoulders, Triceps/Abs
Thursday-Legs-Heavy or light depending on how tight I am../Foam Roll
Friday-A mix of all upper body, tweaking what I need.
Saturday and Sunday will be cardio or stretching, or a circuit/abs… and one of those days is a rest. Everything varies with weight and reps.

10. How did you come to formulate your first training routine?

I think it was with the help of a trainer many years ago. He showed me the right way a woman should train her body…

11. Favorite form of cardio?

I hate cardio! I’m not the girl who doesn’t need to do it either so I have to say the treadmill because I get so tired and lazy and can still do what I need to on it.

12. List your cardio routine :

Most days of the week: morning cardio. Then again later or after my workout.

13. What is your approach to nutrition?

I have many approaches! Learning what works for your body is important, don’t deprive yourself. Learn what foods are best for the body. I don’t do take out and eat junk. The only time is when I do a cheat meal, in which case it’s lean ground turkey meat and spaghetti. I’m a big fan of moderation and making it work for your lifestyle! That’s what I preach when doing my clients’ meal planning.

14. What is your daily diet?

Lately, two whey shakes a day, two snacks (protein and a carb & fat), one big salad with meat of choice (lean) usually Bison steak, and either a casein shake for bed. This is my diet now to get photoshoot ready and shed some extra weight fast.

15. Favorite clean eating recipe?

My protein pancakes!! I always change it up but I love how I make them!

16. They say that the pre and post-workout meals are the most vital meals for the day, what do yours consist of?

BCAA – something fast digesting to spike the insulin then usually the whey shakes with water. Then 45 minutes later I eat something like bison steak with green veggies…

17. What is your supplementation like?

Fat Burners (for cardio)
Glutamine (before bed)

18. What has been your biggest accomplishment in the fitness field?

This interview right now! Huge dream of mine. Loved this magazine since I can remember..And when I published my book on Amazon and someone took a photo of it from Santa Barbara, I thought, “I finally did it! I finally reached around the world to people.” That was pretty cool.

19. What are your best 3 tips for someone looking to reach their goal physique?

Give it Time, Consistency; Rest correctly. Learn good form and breath. Get started on learning about diet!!!!!

20. Favorite quote?

Strive for Progress not Perfection!

21. Where can we find you on the internet?

** – my training/meal plan site

**YouTube Channel:

Live Streaming: & Periscope Jessica Kiernan

Instantized Creatine- Gains In Bulk

You must be logged in to post a comment Login

Leave a Reply

More in Athlete Interviews