Jamie Eason is a personal trainer, fitness model, former NFL cheerleader and writer from the USA. She is a cancer survivor and a torchbearer of body positivity and fitness. Eason is a perfect representation of femininity and this article takes a look at the diet and workout routine that helped her beat obstacles and lead a healthy life.
Jamie Eason Statistics
|Full Name: Jamie Eason Middleton
|115 lbs (52.2kgs)
|5’ 2” (157 cm)
|Date of Birth
|Place of Birth
|April 10, 1976
Jamie Eason Biography
Jamie Eason was born on April 10, 1976 in Houston, Texas. She graduated with a degree in speech at Texas A&M university in 2001. Her passion for fitness was kindled during college days as Eason took weight training classes for a kinesiology credit.
Eason had settled in job and decided to try her luck at joining the Houston Texans cheerleader squad as a hobby. Although she got selected from a pool of 1600 applicants and started working as a cheerleader, the then 22-year-old was diagnosed with breast cancer and had to let go of her place in the squad.
Taking up a desk job did not help her either as the sedentary lifestyle put a negative impact on her health. However, Eason succeeded in transforming her body with the help of a diet plan given by her nutritionist.
Career and subsequent success
Jamie Eason started competing at fitness competitions. She received the Pro card in her first show at the Hardbody Entertainment Model Search at the 2006 Olympia. She is also the winner of World’s Fittest Model competition.
However, becoming a successful fitness model was not easy as it seems. Jamie reached a point where she thought her career was not heading anywhere but pushed through the tough times trying to figure out her place in the industry.
“All those times I was struggling and not heading anywhere, I really tried to focus on being the best just as a person and as an individual. So I kept training really hard and I kept just trying to look right,” Jamie Eason told in an interview with The Pro Exposure.
Eventually, the Texan was noticed by magazines after improving the quality of her photoshoots. Jamie Eason became a spokesperson for Bodybuilding.com and has now established herself as a fitness writer and model.
“I just really wanted to establish myself as a personality and not just a fitness model because there’s so many good looking people and it’s like how was I going to stand apart…” Jamie Eason says.
She has authored several workout and diet plans that have helped bodybuilding enthusiasts reach their fitness goals. Eason has become one of the foremost female figures in the fitness industry and promotes a more ethical approach to female fitness and modelling. She encourages women to not show too much skin in modelling and regrets some of her photoshoots where she wore revealing clothes.
Jamie Eason Workout
Jamie Eason maintains a healthy, lean and aesthetically perfect physique. Anything and everything beautiful is built with consistent efforts invested over a long period of time and so is Eason’s physique. Jamie Eason follows a well-structured training plan that aims to improve all the aspects of fitness and not just aesthetics.
Weight training and cardio are the primary constituents of Eason’s training routine. She also incorporates HIIT and CrossFit training in her routine to improve cardiovascular endurance and functional strength.
Unlike many fitness models, Jamie Eason lifts really heavy in the gym and maintains a lower rep range for most of the exercises to focus more on strength gains. She claims that heavy weight training has helped her become stronger not only physically but also mentally.
Her training routine includes five training days – one each for back, shoulders and chest & arms while two days are dedicated for lower body training. It ensures that she trains every muscle group at least once every week. When Jamie Eason is extremely busy and cannot follow the five-day routine, she makes it a point to hit the gym at least two to three days per week and perform a full body training circuit.
“I tend to gain muscle easily in my upper body and struggle with adding size to my legs, so I hit every part of my body once a week but train my legs twice, usually quads with calves and hamstrings with glutes,” Jamie Eason told T-Nation in an interview.
While the primary emphasis lies on weight training, Eason includes short cardio training sessions like stepmill, treadmill, plyometric drills and outdoor runs in her workout. Altering between these activities on a regular basis makes workouts that much interesting and breaks the monotonous nature of exercise.
Eason’s weight training is a combination of compound as well as isolation movements that focus on every muscle.
Supersets and drop sets
To get the most out of her workouts, Jamie Eason includes different supersets and drop sets in her workouts. In supersets, the person performs sets of two different exercises back to back. So instead of performing all the sets of exercise A and then proceeding to the exercise B, the person doing a superset performs the first set of exercise A followed by the first set of exercise B and so on.
The rest periods between two sets are usually very short which results in overall reduced workout time. Additionally, it increases the aerobic intensity of the workout while keeping the muscles under tension for a longer time to build muscles faster. Therefore, supersets are a value proposition for those looking forward to building a lean and athletic physique. Jamie Eason supersets many different exercises in her training routine to reap these benefits.
She also includes drop sets in her workouts. This is one of the oldest systems of increasing training intensity to get better results in less time. Simply put, drop set training allows you to train beyond failure and bring about hypertrophy more effectively. A standard example of drop set is:
- Perform a set to failure
- Reduce (drop) the weight and perform the same exercise to failure
- Reduce (drop) the weight again and perform the exercise to failure again
So by reducing the weight after reaching failure, the person is able to pump out a lot more reps and achieve muscle growth in a relatively shorter time. Jamie Eason takes full benefit of these training methods to make gains and includes them in her training routine.
Day 1- Back Workout
- Pull-Ups – 5 sets of 5 reps
- Bent Over Dumbbell Rows – 3 sets of 10 reps
- T-bar Rows – 3 sets, 10 reps
- Close Grip Seated Rows – 3 sets, 10 reps
- Lat Pulldowns – 3 sets, 10 reps
- Cardio – 20 mins
Day 2 – Shoulder Workout
- Seated Dumbbell Shoulder Press – 3 sets of 10 reps
- Dumbbell Lateral Raises – 3 sets, 10 reps + 1 drop det
- Superset – Seated Dumbbell Rear Delt Flyes and Barbell Front Raises – 3 sets of 10 reps for each exercise
- Cable Lateral Raises – 3 sets of 10 reps + 1 drop set
- Cardio- Stepmill 40 mins
Day 03 – Leg Workout
- Leg Extensions – 1 set of 20 reps with light weight, 3 sets of 10 reps and 1 drop set
- Smith Machine Squats – (narrow leg stance) 3 sets of 15 reps
- Leg Press – 3 sets of 15 reps or last set performed till failure
- Superset – Walking Barbell Lunges and Hip Adduction Machine – 3 sets of 20 reps with incrementally heavier weight in each set
- Standing Calf Raises – 3 sets of 20 reps
- Seated Calf Raises – 3 sets of 15 reps
- Cardio – 1 mile run
Day 4 – Chest and Arms Workout
- Incline Dumbbell Press (2 sets of 10 reps) followed immediately by Alternating Dumbbell Curls (2 sets of 10 reps) and Incline Dumbbell Flyes (2 sets of 10 reps)
- Cable Crossover (2 sets of 10 reps) followed immediately by Cable Biceps Curls using straight bar (2 sets of 10 reps)
- Roman Chair Leg Raises – 3 sets of 10 reps
- Alternating Bicycle Crunches – 3 sets of 25 reps
Day 5 – Leg Workout
- Seated Leg Curls – 1 set of 20 reps with light weight, 3 sets of 10 reps + 1 drop set
- Smith Machine Squats – (wide leg stance) 3 sets of 15 reps
- Leg Press – 3 sets of 15 reps or last set performed to failure
- Stiff Leg Deadlifts – 3 sets of 15 reps
- Lying Leg Curls – 3 sets of 10 reps or last set performed to failure
- Superset – Seated Calf Raises (3 sets of 10 reps) and Calf Presses on the Leg Press Machine (3 sets of 20 reps
- Cardio – 1 mile run
Jamie Eason Diet
Jamie Eason has one of the best built physiques. She has settled herself in an extremely disciplined dietary practice that focuses on moderate protein and low fat intake. Eason’s relationship with carbohydrates changes according to her fitness goal at a given point in time.
When Eason is trying to cut weight and get shredded, she reduces her carbohydrate intake. During a bulking phase where she is trying to add more mass to her physique, the 47-year-old increases the carbohydrate intake.
“When I’m trying to gain muscle in the off season, I’ll up my intake of healthy fats, such as peanut butter and avocado, but avoid combining carbs and fats together. Instead I’ll eat protein with fats and veggies and carb load, avoiding fat, about every third day,” Jamie Eason told T-Nation.
She consumes a whole food diet and keeps the processed food, sugar and simple carbohydrate intake to a bare minimum if not eliminate it altogether. Eggs, vegetables, lean meats, homemade protein bars are some of the foods that Jamie recommends.
To keep her body functioning at the best level possible, she gives a lot of importance to hydration. The former NFL cheerleader tries to drink plenty of water after waking up in the morning and makes sure to drink water throughout the day.
She treats herself with favorite foods once in a while but uses low calorie alternatives like raw sativa and natural maple syrup as sweeteners.
Full day of eating
As mentioned before, Jamie Eason’s diet plan changes according to her goals. She typically eats three full meals and three snacks throughout the day to stay energized. Eason’s day starts with a hefty breakfast of 5 to 6 egg whites and raw vegetables. Lunch and dinner constitute lean meats and vegetables.
To keep the metabolism running and avoid energy drain between meals, Jamie Eason munches on healthy snacks like chicken muffins and homemade protein bars. This helps her satisfy the hunger pangs and stay away from unhealthy snacking options.
A typical day of eating in Jamie Eason’s routine looks like this:
Meal 1 – Breakfast
- 5 to 6 Egg Whites
- Raw Vegetables
Meal 2 – Mid-Morning Snacks
- Chicken Muffins OR
- Homemade Protein Bars
Meal 3 – Lunch
- 6 Ounces White Meat or Chicken Breast
- Salad and Raw Vegetables
Meal 4 – Mid-Afternoon Snacks
- Chicken Muffins or
- Homemade Protein Bars
Meal 5 – Dinner
- 6 Ounces of Lean Meat
- Salad and Boiled Vegetables
Meal 6 – Bedtime Snack
- 5 to 6 Egg Whites
- Protein Shake
Jamie Eason Personal Life
Jamie Eason describes herself as a devout Christian and says family and Jesus Christ as the two main priorities of her life. She met workout enthusiast Michael Middleton in church and the couple got married in July 2012 after a year of dating. The couple has two sons born in 2013 and 2016, respectively.
From beating cancer to establishing herself as a fitness model, trainer and author in an already crowded industry, Jamie Eason has done it all. All the struggle and overcoming obstacles has added multiple layers to her personality and enriched her. She is indeed a shining example of someone that turned every obstacle into an opportunity to achieve success in life.