Cheryl Elizabeth Taylor – Fitness Model Statistics
- Name: Cheryl Elizabeth Taylor
- Height: 5’6″
- Weight: 130 pounds
- Date of Birth: January 10, 1965
- Hair Color: Brown
- Bust: 32DD
- Waist: 26″
- Hips: 37″
- Location: Playa del Rey, California
Cheryl Elizabeth Taylor – Fitness Model Interview
Can you tell us a little about yourself?
I recently won first fitness contest at age 45 (Ms. World Physique) and will don the pages of the magazine in a 40+ layout issue for July 2010. I have a Bachelor of Arts in English.
I began my fitness journey 2 years ago after deciding to pursue a lifelong dream of acting. I reached my goal of acting and now I would like to conjointly pursue a career in fitness! I love motivating people as I was not the fit person I am today. I had to motivate myself and keep my goals realistic. Most people when they reach a certain age, give up and believe that one adds weight with age. That’s a fallacy. One can achieve whatever they want as long you are willing to put in the work! I did. I was in the gym 6 days per week. I watched my diet, took Yoga to stay flexible and reduce injury and when I reached my goal, I was very pleased! I didn’t have a goal of, “I want to weigh this or be a size this”.
I worked until I saw results that I liked and when I measured and bought new clothes, only then did I know what size I was. Back in 2005, knowing that I wasn’t in the best shape of my life and in fact about 30lbs overweight, as a single, divorced mom in LA, I was running my son all over with basketball etc and wasn’t taking care of myself. Then, I realized how awful I felt and decided to do something about it. So, I started hiking to get my endurance up and then joined a gym and started spinning. After a few months, I was within normal range of weight and felt great! I was 40 then!. Life does exist after 40! Fitness exists after 40! I’m living my dream of being in entertainment, I’m fit, I will be competing in figure and bikini competitions in 2011. I’m excited about my future and want to inspire others!
How did you get started in the fitness field?
Well, It’s been 2 years since I reached the fitness level where I am now at 45 years old! No, I don’t mine telling my age because I’ve worked darn hard to get where I am and I’m not done! I started out just getting fit again and then I realized that in order to achieve my goal of being in the entertainment industry, I needed to step it up. I did. I got to a size 4 with lots of lean muscle density and I was happy!
What is the #1 thing you like best about being into fitness?
I love being able to where really cute clothes!! I look at clothes now as a giant entree to be consumed and not an impossibility of sorts. Additionally, but most importantly, really, is that I love being in great physical shape! I have a healthy heart and I feel wonderful at 45! I’m in the best shape of my life.
What has been your biggest accomplishment in the fitness field?
Winning my first fitness competition at 45 years old as Ms. World Physique! I beat out ladies who were much younger than myself and that was a fantastic accomplishment that I am truly ecstatic about!
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?
That, I’m really not sure about as I am budding myself. What I can say is that it’s best to have great pictures that show ones fitness level and as I did before getting an agent in acting, just send out pictures to as many magazines as possible and attend trade shows, fitness expos and anything in the fitness industry where one can ask questions and get a wealth of information.
Please describe a typical day for you. What is your daily routine like?
A typical day would be having breakfast ALWAYS! I never skip it. It is the most important meal! It could consist of a grapefruit with some yogurt or a protein shake, egg whites, oatmeal mixed with almonds, granola and strawberries (yum)! Then, I check email and keep myself abreast of what’s happening in the industry. Perhaps I may have an audition. I’m always studying my craft by ding cold reading exercises or scene study. Then, of course, hitting the gym!!! I do various routines daily as I hit the gym minimum 5 days per week.
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 would do a total body workout with a Kettlebell or weights which incorporate upper and lower body. You’re getting cardio in and building lean muscle. I have videos on my website that demonstrate this. I use 25lb dumbbells, start in a squat position and then come up raising the weights overhead into a shoulder press. I do 3 sets of 10-12 followed by some sit-ups. All of this will take no more than 20 mins!
How much weight (pounds) should I focus on losing every week? What is a safe amount to make sure I keep it off?
That’s really difficult to say. Everyone is different and because one person loses a certain amount of weight doesn’t mean someone else will lose the same. Diet is key!!!! If one is watching what they eat and consuming fewer calories and expending more energy, that’s when one attains weight loss. There are 3500 in one pound!! So, if you consume a recommended diet of calories as prescribed by a dietitian or someone with nutrition knowledge and then one is expending at least 500-700 calories per day, one can easily see a weight loss of 2-3 pounds per week which is safe, in my opinion. I don’t want to put a number of calories per day out there because as I said, it depends on the individual. One should always consult with a doctor or nutritionist before beginning any exercises.
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?
I would say, as I said above, this depends on your body’s needs. Someone may need more calcium or iron etc. But, as far as energy and food that one should consume, I make sure that I am getting lots of protein because I’m working my muscle a lot. And, for energy, I eat lots of green vegetable, such as, broccoli, asparagus or snap peas as well as gluten free pasta or rice. Those are nutritional items that are beneficial to aid in the body being very efficient in burning calories. Don’t load up on heavy items before working out. Eat at least 45 minutes to an hour before heading to workout. Then, most important, after the workout, have a fortifying protein shake to replenish your muscles. Typically Whey Isolate is great because it’s less dense and gets into the bloodstream quick.
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.
Don’t deny yourself. Really. We are human and everyone has cravings. But, it’s what one eats to satisfy those cravings is what makes the difference. Keep baby carrots and peanut butter around. Now, peanut butter does have some calories, but it’s a monounsaturated fat that is good for you. Eat a couple spoonfuls or have a peanut butter and jelly sandwich. Popcorn, plain is excellent because it has fiber. A protein shake with your favorite fruit is great. Apples, walnuts and almonds are terrific. Yogurt with a little granola or blueberries is scrumptious! Just don’t get in the habit of eating after 7pm unless it’s some of the above. You are using less energy at that time and will not burn off calories, so eat a salad or have some chicken breast or even a cup of soup if you’re really hungry.
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?
Lean meats such as chicken, turkey and fish such as salmon, cod and talapia. If you are drinking protein shakes, you may want to consider rice milk or almond milk. They are less in fat and have lots of nutrients. Fruits are essential such as apples, grapefruit, blueberries, strawberries, mango and bananas. Brown or white rice is good and don’t forget veggies! The greener, the better! And, seasoning food is imperative! That’s what gives food it’s flavor! The reason why so many people fall off of their nutritional routines is because they eat “bland” food. Yuck! Have a variety of seasonings such as garlic and onion powder (without MSG)! Black pepper, dill, oregano, lime or lemon juice. These really help to enhance flavors!
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?
Just get out there and walk! If you are close to a school or facility that has a track, walk. Walking is underestimated! One can walk at a pretty good pace for an hour and burn at least 300+ calories! Do you know that’s what the Asian culture does on a regular basis? They walk practically everywhere! In America, we’ve become too dependent on cars and never walk. Where I live, I walk daily or ride my bike! So, I’m keeping in shape just on a regular, daily basis! Now, understandably, not everyone can walk everywhere, but if you can, do! Then, once you have some endurance going, venture out to running a little at a time or join a gym where you have several choices of equipment. One has to take baby steps first, but be sure to go 100%! It’s going to be tough, no doubt about it. It’s easy to gain weight, but it takes more time to get it off! Think about it. That’s why is so important to maintain a healthy lifestyle consistently and be disciplined. One can still have a “cheat meal” once per week. I don’t believe in denying oneself, because then, one will work hard to lose the weight if there is a tiny reward at the end of the week! But, be careful not to put back on what you just worked hard at taking off!
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?
Start out by asking for a menu that is heart healthy. Most restaurants these days have reduced calorie items. So, ask and stick with that because those items are less fatty without all of the cheese, salt etc. If the place doesn’t have those choices, then always go for lean meats such as chicken and fish and vegetable. And, always ask that they not cook the items in vegetable oil or add cheese, salt to it. One can always ask that they bring items on the side so that you can make the choice of how much you add, if any. Ask for water instead of soda. Soda has empty calories and LOTS of sugar!
What exercises do you recommend for getting a bigger, rounder and fuller butt?
Squats, squats, squats!! Stairs, stairs, stairs. Anything where one can utilize the glutes. Kickbacks are great, step ups on a bench and plyometrics are excellent!
What is the most challenging thing you deal with about consistently staying in top shape?
The body is very interesting. As much as one may think that they are following a strict diet, certain things can creep up on one. An injury, schedules. It’s super important to plan meals and take ones lunch if possible because schedules can interfere with a goal. In order not to have that happen, plan ahead. Buy those little containers to take meals. This is what I’ve had to do and do. I take almonds, walnuts and granola with me EVERYWHERE! Don’t get caught going to get fast food because you didn’t plan!! That’s where it all goes wrong.
Please describe your normal diet. What do you eat in a typical day to stay in shape?
- Breakfast: Scrambled Egg Whites, with avocado and salsa and Ezekial toast or oatmeal with almonds and walnuts and strawberries or protein shake and grapefruit.
- Mid-Morning Snack: Cup of soup and half sandwich or salad and soup or salad and sandwich; protein shake; granola with almond milk, peanut butter and jelly sandwich.
- Lunch: Breast of chicken or salmon with brown or white rice; side of veggies with 2 slices of turkey; or any of the mid-morning snacks.
- Mid-Afternoon Snack: Baby carrots or pan noodles with seaweed, or any of the above snacks.
- Dinner: Chicken or salmon with veggies; bowl of brown or white rice with seaweed or green peas.
What type of exercises do you include in your routine to stay in shape?
- Strength Training Exercises: (Legs) – squats with 50lb barbell or lunges; one leg presses with no weight-3 sets of 12-15; plyometrics on benches or bosu ball; leg extensions, hamstring curls: (Arms)-(sets of 15)-30lb barbell curls for biceps, 20lb shoulder presses, tricep pulldowns, (chest) 30lb cable pulldowns, (back)-with 20lb barbell, back extensions.
- Cardio Exercises: Spinning, stairclimber, climbing stairs, running, running on treadmill while interval training, plyometrics, sprints, climbing bleachers.
- Additional Training: Abs – 120lb cable pulldowns on knees, lower leg raises for lower abs, cable pullouts for obliques.
What are the top 5 tips (specific exercises, diet advice, etc) you recommend for developing toned and defined arms?
1. Work each area of the arm-biceps, shoulders, triceps–work them on different days, i.e., shoulders and biceps/triceps and lats (back of shoulder-the wing).
2. For women (keep weight light) if you want toned, cut (defined arms) do high reps!! 12-15/3 sets; men can use more weight if you’re looking for bulk with low reps 8-10
4. Lots of veggies for complex carbohydrates and bulk-fiber keeps you full.
5. Lean meats, small portions!
What are your top 5 tips for losing unwanted body fat?
1. Diet! Diet! Diet!
2. Strength training and cardio combined will provide the most efficient workout and loss of body fat.
3. Try to get 8 hours of sleep. Your body heals and repairs while sleeping and it reduces stress. Take Yoga! Reduces stress, keeps muscles flexible.
4. Stay away from fast foods! They are awful with fillers, additives & preservatives.
5. Don’t eat saturated fat!
What are your top 5 tips for gaining lean muscle mass?
1. Strength training and cardio will maximize the workout to achieve that goal quickly.
2. Sprinting is very good for very lean, streamlined muscle mass.
3. Spinning!! Have been spinning for 5 years and it burns up to 800 calories! Great for overall body fat loss and lean muscle mass!
4. Lean meats and lots of veggies.
5. Lean protein, not muscle gainer unless you’re bodybuilding and trying to get girth.
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! Be realistic. Set achievable goals that will make you feel wonderful and not disappointed.
2. Diet is a major factor! If you don’t have a consistent low-fat, nutritious plan, that will kill your progress and your attitude.
3. Ask questions! Get input from others who have achieved their goals and get other ideas. Keep it fun and interesting! Change up the workout often.
4. Don’t do this for others. This should be your battle to win! You have to do the work and you should feel great about how you look and feel!
5. Be positive! Losing fat is difficult. Maintaining is easier. Buddy up if/when possible for support. Don’t give up.
What is your training routine like? (Please include a few details – training split, sets/reps, exercises, types of cardio, etc.)
- Monday: Squats, lunges, plyometrics, speed rope, leg curls, hamstring curls, Yoga.
- Tuesday: Biceps, shoulders, chest, cardio (spinning), Yoga.
- Wednesday: Abs, lower and middle back, obliques, cardio (stairs, running), Yoga.
- Thursday: Day off/ Yoga only.
- Friday: Triceps, cardio (spinning).
- Saturday: (Legs)-squats, lunges, plyos….Monday’s routine.
- Sunday: Day off–Relax. Get a massage. Yoga Day.
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. Diet! I know this sounds redundant, but you don’t get 4/6 pack abs from eating saturated fat!! Good dietary plan!
2. I love doing 120lb cable pull downs on my knees! Works the entire core! Love them!! 3 sets of 15.
3. Bicycles-Lying on back alternating legs. This also works entire core.
4. These are fantastic! Plank position-HOLD for 1 minute (if you can). Try for 30 seconds!
5. Lower leg raises. Arms in straps and hanging while raising legs.
What are the top 5 tips (specific exercises, diet advice, etc) you recommend for toning the thighs, hips and butt?
1. Strength training is imperative! Leg extension, hamstring curls, squats, lunges, stairs will all provide positive results.
2. Plyometrics are fantastic! Anything where you’re jumping to blast cellulite is great!
3. Diet! Never steer away from this! If you’re not getting those results, look at this area. It is vital!
4. Jumping rope! A form of plyometrics. Jumping rope is great cardio and blasts cellulite! Get great legs!
5. Attitude! When working the lower body, the largest muscle group, it’s tough! Be mentally tough and just go for it!