Posted: February 12, 2010

About nine years ago, Jennifer O'Neal took a look into the future and decided she had two choices: start exercising or start eating like a bird. | The bird route was a foul idea. | "I love food too much," said O'Neal, marketing director for ViVre Medical.

"My weight was never a problem. I could eat whatever I wanted to, but I realized that it wasn't going to be that way as I got older, especially if I didn't start working out.

"I didn't want to be in the position of later in life undoing what I had done earlier."

O'Neal, now 36, still carries the same 115-118 pounds ("depending on the scale") on her 5-foot-4 1/2-inch frame, thanks to a three-pronged approach to fitness of weights, cardio and hot yoga, which she added to her regimen several years ago. She also tries to squeeze in a session or two with a personal trainer.

Longtime friends of O'Neal would be surprised - maybe shocked would be a better word - that she has become a self-described "gym rat."

While not exactly a couch potato in her younger years, she was not into athletics.

"Sports were definitely not my thing," O'Neal said. "I played the piano and took dance and sang in the church. The only team I ever played on was a boys' Little League team. I was the only girl.

"I was afraid of the ball, especially fly balls. One time I backed up on a ball and it bounced up and gave me a fat lip. I was pretty bad. But I was always outside riding bikes and playing tag and other games."

In high school, O'Neal's diet mainly consisted of Little Debbie Snack Cakes and Fruit Roll-Ups.

"I stayed skinny as a rail," she said. "I got away with a lot. But when I started working out I was in horrible shape. I was pretty weak. The first time I did a squat, I had to do it with only the bar. No weights."

O'Neal, who is single and lives in Virginia Beach, joined ViVre Medical in Portsmouth four months ago. The company manufactures devices for storing medical records.

In her spare time, she plays on an adult softball team ("I've gotten better. At least I don't injure myself.") and volunteers with Children's Hospital of The King's Daughters and also Honor Flight. That group transports World War II veterans to the memorial in Washington, D.C., that honors them.

Some time ago, O'Neal fell off the exercise wagon for a short time, but she's back on her routine and intends to stay there.

"My goal is to maintain my level of fitness for as long as I can," she said. "And, hopefully, that will be for a very long time."

You had decided it was time to get in shape, but was there a particular event or incident that gave you the final push?

You can blame it on my dad. He had some heart problems back then, and I wanted to be with him. He played golf and softball, so I started doing that so I could spend time with him. That, at least, got me moving.

Coming from your background, you didn't know much about working out, did you?

Not much at all. Some friends showed me the fundamentals of lifting weights and things like that. I started mostly weight training and that's what I still like most. Squats are my favorite exercise.

Take us through a typical week of working out.

It's usually three gym workouts a week. I do weights and cardio. Cardio is usually the elliptical or running. If it's nice I try to run outside on weekends. Five miles is my limit.

When do you work out?

After work. Sometimes that can be as late as 8 o'clock. But I go to the gym right after work.

What if you went home first?

(Laughs.) It would be all over.

Why do you use a personal trainer?

For motivation. He (Andre Owens at 24-7 Fitness) is a Californian, and he comes up with some pretty crazy workouts that really push me. I usually substitute one of my workouts for a training session.

Why the hot yoga?

It combines athleticism with spiritualism. I am a person who is always thinking about something, and this gives me a chance to just let my mind go. It's also great because I hate stretching and you do a lot of that. Plus, the sweat feels really good.

How hot is it in there?

I guess about 90. Let's just say it's hot.

You had a time where you stopped working out. What happened?

I had plateaued, so I lost some motivation. And life gets busy. I was working some crazy hours where I just wanted to go home and unwind.

What benefits to do you see other than looking good and feeling stronger?

Healthwise, big benefits. Cardiac problems and high cholesterol run in the family. I also have lots more energy. And I like the idea that I don't have to rely on someone to lift or carry something for me. I can do it.

What's the diet like?

Let's just say I don't deny myself. But I try to make good choices and keep things in moderation. I still love sweets. I can't keep Oreos in the house.

When is the last time you had a Little Debbie's?

(Laughs.) I can't remember. A long time. nib