Chantel DeBoer – Fitness Model Statistics
- Name: Chantel DeBoer
- Height: 5’8″
- Weight: 153 pounds
- Date of Birth: April 14, 1984
- Hair Color: Blonde
- Bust: 34B
- Waist: 27 inches
- Hips: 37 inches
- Location: Edmonton, Alberta
- Website: modelmayhem.com/1310051
Chantel DeBoer – Fitness Model Interview
How did you get started in the fitness field?
I have always love sports. I grew up playing soccer and doing triathlons. I switched solely to swimming in University after I was told to cease running due to the amount of stress fractures I had over the years. I have always been dedicated to a gym wherever I lived and this allowed me to focus my training as a 2009 IDFA Novice Figure competitor. I currently work as a Correctional Peace Officer with a University education background in Criminology, Psychology and Sociology. I’m also a Certified Personal Trainer.
What is the #1 thing you like best about being into fitness?
I love my body. I love the energy I get from being in shape. I am a Type 1 diabetic and I feel I’m buying myself my future by being committed to my health. I wake up every morning with an intense satisfaction and sense of accomplishment.
What has been your biggest accomplishment in the fitness field?
I had no real competitive swimming experience and began my first year of my University Varsity team with a pass to the Provincial Championship meet in 6 months in intense training. I went on to drop 40 pounds and became a competitor in the IDFA Novice Figure category.
What is the best way to get started in the fitness modeling industry? Should I just contact the photographers directly or should I use an agency?
I ventured out and explored the industry. I met contacts who gave me referrals for good photographers. I focused on those that had experience with fitness models. I used those photo shoots to build a portfolio and then started to contact agencies and dig deeper into the industry for contacts.
Please describe a typical day for you. What is your daily routine like?
I enjoy working out first thing in the morning. It sets me up for the rest of the day. I work shift work, so most of my days are not always typical, but I try to keep routine with my 5 meals times a day. My evenings are my relaxation time while I have something cooking on the stove for the next day.
I don’t have that much time during the day to workout, so I really want to burn major calories in a short amount of time. What is the #1 “bang for the buck” cardio exercise I should do to burn serious calories?
I stand behind swimming because it incorporates your cardio and uses your whole body in the sport. Within each cardio, interval training is my staple.
How much weight (pounds) should I focus on losing every week? What is a safe amount to make sure I keep it off?
Personally, I’m comfortable with a 1-2 pound drop in weight per week. Sometimes this does not happen the way we expect it too. Many factors can be attributed to this. For example, some females will notice a weight increase on their period. Try to be consistent with your weight scale, the time you weigh in at (morning is best) and do it nude!
What type of food or supplements should I take before and after my workouts to help me see results in gaining lean muscle and losing fat?
Everyone takes to different supplements. I am a fan of ensuring I get a daily vitamin. For example, Vit-Elle for women. I also take Glutamine and BCAA’s. Liquid amino acids are great for those low energy days pre-workout.
How do you deal with cravings for junk foods, sweets and salty food? I can stay on a diet for maybe a few weeks but I eventually get really bad cravings and binge on snacks and fast foods.
You need to realize that binge eating satisfies until that last bite. The more you cave to these binges, the better the dopamine rush you get when you do eat these foods. Dopamine sends a signal through our body of pleasure, but our body looks to fulfill the dopamine threshold again when used. If you can fight the cravings in the beginning they will lessen over time.
I’m trying to create a healthy shopping list to stick with. What are some of the main foods I should include to maintain a lean and muscular physique?
Chicken, egg whites, oatmeal, shredded wheat, cottage cheese, rice cakes, Splenda, sugar-free drinks, vegetables and whole wheat.
I’m about 35 pounds overweight. I have never started an exercise program and really don’t know where to start. What tips can you give me to get started on the right track?
Pay the money and get a personal trainer. That trainer should teach you things you will retain for the rest of your life. If they are really good, they will be your motivator and the person to hold you accountable each week.
I tend to eat out most of the time and really don’t know what healthy foods to order from the menu. What tips do you recommend for eating out at restaurants to make sure my diet will not suffer?
Keep the protein high and carbohydrates lowers. Watch for fried foods (chicken baked or grilled is better than fried) and foods with excessive sodium. Stick to salads, baked potatoes, baked chicken and fish. Saying no to a basket of bread can go a long ways.
What exercises do you recommend for getting a bigger, rounder and fuller butt?
Squats! Everyone wants them, but most people find leg workouts the most challenging, including me. I find squats get the toning job done, but it comes with intensity and the drive to finish those reps.
What is the most challenging thing you deal with about consistently staying in top shape?
Diet is the hardest part for sure. The gym is natural for me, I enjoy it. I have a sweet tooth and self motivation and discipline is maxed out when I’m trying to lean down for competition. The cooking on a lean diet takes time, energy and preparation work.
Please describe your normal diet. What do you eat in a typical day to stay in shape?
- Breakfast: Oatmeal or shredded wheat with egg whites
- Mid-Morning Snack: Almonds, Chicken and Vegetables
- Lunch: Rice, Tuna or Halibut and Vegetables
- Mid-Afternoon Snack: Shrimp and Vegetables
- Dinner: Chicken and Vegetable
What type of exercises do you include in your routine to stay in shape?
- Strength Training Exercises: I have four strength training days: Chest/Triceps, Legs, Back/Biceps and Shoulders. This is my routine now, but I change it up to continuously develop. I love lat pull downs, pec deck and cable crossovers the most. I’m a complainer on leg days, but I know I got to get them done for an all around physique.
- Cardio Exercises: 1 hour of swimming or stair climber, 2 x 30 minutes of High/Low Intensity cardio usually 90/60 second intervals.
- Additional Training: I try to get Bikram Yoga in when I can and an indoor soccer game with co-workers.
What are the top 5 tips (specific exercises, diet advice, etc) you recommend for developing toned and defined arms?
1. Body fat makes the arms look soft unless you got some stunning genes. To achieve tone you got to focus on a lean diet.
2. Get into a routine gym regime, but make sure you workout doesn’t remain routine. It needs to change because your body adapts.
3. Split your routine. Instead of doing an all body workout or upper body workout, do a bicep day, triceps day and a shoulder day on their own or with other major muscles. For example, Chest and Triceps or Back and Biceps.
4. Get rest and do not focus solely on that body part. You need to work all muscles in your body for the complete package. The larger the muscle, the more calories your body will burn.
5. Be sure you are increasing intensity at the gym. Working out to get results is not a walk in the park. If you find your reaching your rep range with ease, you need to be increasing your weight. When trying to achieve 12-15, it’s okay if you only reach 12, but you’re off in weight if you are reaching 15 with ease and comfort.
What are your top 5 tips for losing unwanted body fat?
1. Realize that losing fat is hard work and requires dedication.
2. Include weight training into your weekly routine. The body continues to burn calories for a longer time after strength training then with cardio.
3. Keep in mind that everyone is different and problem areas may be more challenging to one person then for another. You need to focus on the overall healthy lifestyle that includes diet, weight training and cardio.
4. 3 reductions in your diet is all I would ask for as a trainer: reduce your calories reduce your fat intake and reduce your sodium intake. You can do this by reading labels before you buy. Be careful of marketing ploys like “25% less fat” or “low-fat” because it may be replaced by sugars that turn to fat anyway.
5. Respect your metabolism. Laziness limits it, but eating 5-6 smaller meals a day can greatly benefit it.
What are your top 5 tips for gaining lean muscle mass?
1. Eat clean like Tosco Reno says. A good diet with low-fat and sodium will help get rid of the fatty layer that is masking the muscle you are working for.
2. Have a proper post-workout meal. For example, complex carbohydrate and a protein shake.
3. Give enough time for your muscles to recover.
4. Add in some interval training to cut fat and gain lean muscle.
5. Drink enough water and get enough sleep at night. A body can’t perform at its best on little rest.
What are the top 5 tips you recommend for staying motivated on a fitness plan and truly making a healthy lifestyle change?
1. Set goals for yourself. Have a short term goal of around 2 months and a long term goal of a year. When you can make short term goals, it makes the long term goal much more reasonable to your psychologically.
2. Journal your eating habits. It’s your own judgment panel when you read back and see that your excelling for falling short for your healthy eating plan.
3. Watch your moods and energy levels increase and reflect upon these accomplishments to inspire you in the future.
4. Start slow and don’t expect overnight results. If you push yourself too hard, you can expect injuries and an even bigger set back.
5. Seek support from people who are willing to workout with you and/or hold you accountable.
What is your training routine like? (Please include a few details – training split, sets/reps, exercises, types of cardio, etc.)
- Monday: Chest/Triceps with 30 minutes High/Low Intensity Cardio
- Tuesday: Legs
- Wednesday: Core
- Thursday: Back/Biceps with 30 minutes High/Low Intensity Cardio
- Friday: Shoulders
- Saturday: Day Off
- Sunday: Core with 1 hour Low Intensity Cardio
What are the top 5 tips (specific exercises, diet advice, etc) you recommend for losing fat around the stomach and developing a toned and defined midsection?
1. Get rid of your belief that doing abs will get rid of body fat. Change your diet to a healthier low-fat and low-calorie one.
2. You got to work hard, have consistent training and the genetic edge (something you don’t have control over).
3. You can’t expect abs to show up when you have too high of body fat %. Sex packs are difficult to get and so diet is very important.
4. You must realize that you can be doing all the right steps, but still not have the abs. Be ready to accept that because it’s not physically possible for some people to get them due to their genes. Be happy with a slimmer waist and a healthier you.
5. Get a swiss ball. It trains your abs at the proper torso bend as to prevent injury and ensure the most stimulation of your abdominals.
What are the top 5 tips (specific exercises, diet advice, etc) you recommend for toning the thighs, hips and butt?
1. Squats are great for toning all three areas of concern: thighs, hips and butt.
2. Focus your cardio exercises that target these areas. For example, biking, stairs, hiking and jogging.
3. A low-fat diet is key being mindful of refined and simple carbs, keeping them to a minimum.
4. Step up with dumbbells and lunges are also great exercises.
5. Be consistent with leg training. A lot of people hate leg training, but you need to make it a part of your weight training program with the weights challenging enough.