Eve Dawes – Fitness Model Statistics
- Name: Eve Dawes
- Height: 5’2″
- Weight: 100 pounds
- Date of Birth: 11/02/1979
- Hair Color: Blonde
- Bust: 32 B/C
- Waist: 24
- Hips: 32
- Location: Los Angeles, California
- Website: www.modelmayhem.com/evedawes
Eve Dawes – Fitness Model Interview
Can you tell us a little about yourself?
I trained at the Central School of Ballet and the London Studio Centre and after graduating with my Professional Theatre Dance Diploma. I toured with the Vienna Festival Ballet as a ballerina. I have been performing internationally as a dancer for the last 10 years for various companies in various venues.
I’m also a fully qualified personal trainer and sports massage therapist. After graduating from Premier International, I went onto work for Fitness First and Dax Moy in London and I’m on the Register of Exercise Professionals (REPS).
I now live in Los Angeles, California and love being able to take advantage of the wonderful climate and I really enjoy hiking and biking. I still work as a dancer and a model. I have modeled for various designers, magazines and events, and it definitely gives me motivation to stay in shape.
How did you get started in the fitness field?
From the age of 3, I started dance classes and knew it was what I wanted to do. After touring as a professional dancer for many years, I decided I wanted to pursue personal training and sports massage therapy, specifically targeting dancers. I understood their needs such as flexibility, nutrition and the quickest recovery time possible from an injury while trying to ensure it didn’t happen again by addressing muscle imbalances and techniques.
What is the #1 thing you like best about being into fitness?
The way it affects everything in my life. I love having lots of energy, feeling fit and flexible, increasing the longevity of my career, meeting other people and helping others.
What has been your biggest accomplishment in the fitness field?
Seeing my clients happy and reaching their health and fitness goals is so rewarding.
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?
Represent yourself in a professional way. Make sure you look the part and be personable. It’s a small world in the industry and your reputation will proceed you. Try to network and talk to others and do your research. There are a lot of con men out there. Definitely try to get agency representation since it not only helps you find work but protects you. If that fails, don’t be deterred. Don’t be afraid to try to contact photographers since they may be able to provide you with photos that get you the job.
Please describe a typical day for you. What is your daily routine like?
I try to answer emails first thing in the morning after eating breakfast and again later at night. I’m also a smartphone addict so I check my phone frequently. A lot of castings and work is last-minute and being “on-call” is a must. I prefer to go the gym first thing in the morning or do a dance class. This sets me up for the day. If I have an early photo shoot then sometimes it has to be at night instead. The rest of the day tends to be castings, photo shoots or in the studio teaching or learning shows. I always take time to relax and spend time with family. I try to get lots of sleep at night also. Recovery is as important as training and good nutrition.
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’d recommend cross-training or jumping rope. If you can make it something you enjoy like a quick swim then that works great. The best bang for your buck exercise is interval training or circuit training. 1 to 5 minutes of high intensity exercise (any cardio will do but I recommend cross training or jumping rope) followed by a compound (multi-muscle) resistance exercise that changes after each cardio burst. Repeat this as many times as you can for 20-25 minutes. You can even do this at home with a jump rope or by using your stairs while using exercises like push-ups and double leg crunches. If it’s just cardio then go for 20 minutes but change the intensity level every minute in 5 minute blocks. I would definitely recommend combining cardio with resistance training for the quickest results.
How much weight (pounds) should I focus on losing every week? What is a safe amount to make sure I keep it off?
1-2 pounds per week works best if you want to keep it off. Making lifestyle changes you can keep is the key versus crash dieting or just losing water weight. There are lots of fad diets out there, but you want to ensure you are receiving the right nutrients every day.
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?
Grapefruit is great for boosting your immunity. Pre-workout and post-workout high protein is key along with low-fat snacks during the day. It’s better to eat 6 small meals a day versus 3 huge meals. It may seem hard at first when you’re on the go or at work, but the key is being prepared with things like fruit, nuts, pre-cooked chicken, protein bars (easy things to eat on the go). Once you make it a routine, it’s much easier to stay on track. If you can afford organic, it’s definitely worth it. You are what you eat and if you’re eating meat products that have been pumped full of hormones to fatten them up or keep them sedated, remember that you’re ingesting those same hormones!
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.
100 calorie mini popcorn bags are great as they are portion controlled. Stay away from buying family size bags of chips and snacks as it makes it harder to stop eating. It’s the same with chocolate. Buy something that breaks into squares or pieces. That way you can have a small piece to satisfy your cravings without he guilt. Frozen grapes work well for a sweet treat too. It’s not about deprivation and the occasional treat is fine. Enjoy and indulge, but just not every day. You’ve heard this a million times, but it’s true, so don’t starve yourself as you’ll only end up bingeing or reaching for the quickest thing available.
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, eggs, fish and quinoa. Quinoa is a great complete protein to use as a pasta or rice alternative. Eat plenty of fresh fruit and vegetables and drink filtered water (preferably not in a plastic container). Try not to think of healthy eating as a restriction but rather a way to experiment with new foods while trying something you might not have thought of before. If you stay in the fresh produce section and stay away from anything pre-packaged, that’s a great start. If you still decide to buy pre-packaged foods, be careful with foods that are “low-fat” and “low sugar” since these often contain chemicals and ingredients far worse than extra calories. The big one to avoid is “hydrogenated fat” since this is a man-made chemical the body doesn’t recognize (has a similar composition to plastic) and makes it difficult to get rid of.
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?
If you can afford to join a gym then go for it. Try as many classes that they offer as possible. If you find something you enjoy, you’re more likely to stick with it. If not, then even adding daily walks into your routine, using the elevator instead of the stairs, and even doing calf raises while cleaning your teeth, is a great improvement. It’s about building these habits into your daily routine. Do you have someone who you can workout with? This is great since you can motivate each other. Set small goals such as losing 2 pounds a week until you have lost 35 pounds, rather than seeing it as one big number to lose. Find some way to reward yourself besides food! Maybe try getting a massage or buying new clothes for your new physique!
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?
Avoid anything fried. A lot of restaurants mark their healthy options now on the menu which makes it even easier (Chilli’s, TGI Fridays and Cheesecake Factory do this). Choose tomato sauces rather than cream based sauces and don’t have the bread! If you’re craving dessert then think about splitting it with someone. Try to avoid having high calorie cocktails and drinks since they often have more calories than the food! I’m not saying to avoid alcohol completely, but you might want to choose a glass of red wine versus a pina colada. Salads are often the biggest culprit for being high in calories and fat so avoid the croutons, bacon bits, cheese and dressing.
What exercises do you recommend for getting a bigger, rounder and fuller butt?
Single leg squats, weighted lunges and anything involving steps and climbing. Pelvic lifts are also great.
What is the most challenging thing you deal with about consistently staying in top shape?
Temptation! Everyone craves something now and then or wants to go out drinking with friends. It’s still important to do this and enjoy life, but the biggest thing is moderation and listening to your body while knowing what makes it function optimally. Time constraints is also a tough one. If I don’t have time to go workout then I’ll try to cut some calories instead with my diet.
Please describe your normal diet. What do you eat in a typical day to stay in shape?
- Breakfast: Organic apple and acai muesli with fresh blueberries (no milk), sometimes with ½ grapefruit also. Black coffee, 500 ml of water.
- Mid-Morning Snack: Fruit, nuts or yogurt.
- Lunch: Whole wheat sandwich with chicken, avocado, tomato and spinach or scrambled eggs with chicken and vegetables or a protein bar if I’m on the go with a Jamba juice.
- Mid-Afternoon Snack: Fruit, guacamole, small square of chocolate.
- Dinner: Grilled meat or fish with brown rice, veggies, a salad or a baked potato.
- Late Night: Popcorn or cereal once in a while.
What type of exercises do you include in your routine to stay in shape?
- Strength Training Exercises: The “Yoga for Athletes” class I teach includes a lot of push-ups, planks, side planks, Yoga bicycle, leg twists, warriors, bridges and many more. I also do a class called “Yoga Ripped” which is Yoga with weights and that really hits every muscle!
- Cardio Exercises: Spin class, various types of dance, cross-training, biking and hiking.
- Additional Training: Bikram yoga.
What are the top 5 tips (specific exercises, diet advice, etc) you recommend for developing toned and defined arms?
1. Bench press
3. Shoulder press (standing)
4. Tricep dips
5. Bicep curls (standing)
What are your top 5 tips for losing unwanted body fat?
1. It’s basic math. You have to burn more calories than you’re eating.
2. Find a strong motivation otherwise you’ll find an excuse not to train.
3. Cardio and strength training, not just cardio.
4. Eat little and often. Also keep a food journal and document your mood and how you feel after eating each meal. Do this for a week so you can see what you’re eating along with when and why you’re eating it.
5. Increase lean protein in your diet and decrease fat intake.
What are your top 5 tips for gaining lean muscle mass?
1. Strength training.
2. Losing body fat (we all have lean muscle, but it’s just covered by layers of fat).
4. More lean protein in your diet.
5. Small regular meals is key. Remember to eat a post-workout protein snack.
What are the top 5 tips you recommend for staying motivated on a fitness plan and truly making a healthy lifestyle change?
1. Break down your goal into smaller goals so you have a sense of achievement.
2. Find an activity you enjoy so you can stick with it.
3. Make small changes gradually so that it becomes routine rather than a huge shock trying to change everything at once.
4. Make food shopping exciting by trying to buy one thing you’ve never tried before each time you shop and experiment in the kitchen.
5. Do it for yourself, not for anybody else. You have to want to be in shape and think how you’ll feel once you’ve reached your goal. Will you feel more energetic, healthy, attractive and have less aches and pains? Know why you’re doing it and do it!
What is your training routine like? (Please include a few details – training split, sets/reps, exercises, types of cardio, etc.)
I teach spin class and “Yoga For Athletes” at YAS in downtown Los Angeles 5 days a week (8 classes). I find doing the “YFA” or “YFA Ripped” is enough strength training during my week since there are so many compound, bodyweight exercises that target every muscle group of your body. I like to hike and dance a lot also. Change is important, not just to prevent boredom but to prevent your training from reaching a plateau. With spinning, you can always alter the resistance and speed, and yoga is a continual journey which prevents both of those things from happening. Being passionate about the form of exercise and knowing it’s safe, effective and fun, makes me motivated to do it.
Here is my average week:
- Monday: Teach at 11:15am YAS (30 minutes of indoor cycling, 30 minutes Yoga for athletes) and 12:30pm is Yoga For Athletes.
- Tuesday: Teach at 7:15am Spin (45 minutes), Take a 1 hour yoga class in the evening.
- Wednesday: Teach at 11:15am YAS (30 minutes of indoor cycling, 30 minutes of Yoga for athletes) and 12:30pm is Yoga for athletes (1 hour).
- Thursday: Teach at 7:15am Spin (45 minutes). Take a 1 hour yoga class in the evening with a hot tub or massage.
- Friday: Teach at 11:15am YAS (30 minutes of indoor cycling, 30 minutes of Yoga for athletes) and 12:30pm is Yoga for athletes (1 hour).
- Saturday: Rest or maybe a hike with friends in the mountains. Or, I take a dance class, bike along the ocean or do a spa day.
- Sunday: 45 minutes of spin with Sherrie Rosen and 1 hour of yoga with Kimberly Fowler (or the same on Saturday and take Sunday off).
When I travel, I always make sure the hotel has a decent gym so I can workout. I normally do interval or cross-training or circuits and then do yoga in my room or outside if the weather and location permits.
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?
Compound exercises (the more muscles you work, the more calories you’ll burn). You can’t lose weight from just one specific area but you can strengthen those specific muscles and improve overall muscle tone.
3. Lying single leg extension in crunch.
4. Swiss Ball: hold the ball between your legs, raise your legs and crunch. Grab the ball with both hands and stretch your arms overhead with your feet on the ground. Repeat for 20 reps.
5. Drink lots of water, reduce sodium and reduce processed, fatty foods.
What are the top 5 tips (specific exercises, diet advice, etc) you recommend for toning the thighs, hips and butt?
1. Spinning and cycling.
2. Leg raises (multi-directional).
3. Squats and lunges.
4. Step ups.
5. Clam (lying on side, knees together, rotate leg from hip so knee opens to the ceiling).