FIT6: Personal Trainer Jessica Phelps

FIT6: Personal Trainer Jessica Phelps

(Cover photo credit: Kevin Talley Photography)

Every week, the Louisville Women’s Sports Network highlights a local woman by asking her six questions about her health and fitness routine. Sponsored by Baptist Health Sports Medicine, this week’s guest is Jessica Phelps. If there is a woman you’d like us to feature, email suggestions to


(Credit: Gustavo Alfaro Photography)

Tell Us a Little About Yourself

I graduated from the University of Kentucky in 2014 with a B.S. in chemistry and I am now a laboratory scientist in a clinical toxicology lab. I’m also a personal trainer. While science has always fascinated me, the fitness industry has always had my heart.

I was always physically active growing up. I played softball, volleyball, basketball, and I was in the marching band. I loved it all and have always been very competitive in nature. As I got older and it was time to move on to college, I no longer had those sports to fall back on. I became very bored with not being active and competitive, and I gained a lot of weight. Neither of these things I was happy with. That’s when I fell in love with the gym. A few years ago I found myself on stage competing in my first competition! I have been in love with the sport ever since then.

Six Questions About Your Fitness & Health

1) What is your weekly training/exercise routine?

I really try to train 6-7 days a week. Five of those days are actually lifting days. I’ll do split training so that I’m working a different muscle group every day. The other days are left for cardio training.

When I’m training for a competition, the workouts become more strict and there is a lot more cardio.

2) How do you prepare for a workout?

I have my workouts laid out for the whole week before it even starts. It takes the guesswork out of it for me. That way, I can just walk in to the gym and get work done. Other than that, I always like to eat a little something before I lift, usually some protein and carbs.

3) What do you eat, drink or do for quick energy?

Coffee is go–to whenever I need energy. Sometimes, if I’m having a pre-workout protein shake, I’ll mix it with cold coffee instead of water. And if I want to mix it up, I’ll pour some green tea over ice.

4) What is your daily nutritional meal plan when training?

My meal plan changes based on where I am in relation to my next competition. During prep, I stick to a very strict diet where I eat 6 meals a day, eliminate sugar and processed foods, and stick to only whole foods. When I’m not in prep, I still eat clean for the most part, but I allow myself a bit more leniency and less meals a day.

5) What do you snack on between meals when training?

When in prep mode, there is no snacking between meals. That’s just part of it. But there is a sense of self pride that comes in having the dedication and self-control to stick to such a rigorous plan. When I’m not in prep, I am a fruit fanatic.

6) What are your fitness & health goals?

My health goal is simply to just be in the best shape I can possibly be for myself. My fitness goals are: to continue to compete in the sport I love; one day earn that Pro card; and to just be a positive role model in the fitness industry for women everywhere.