Laura London – Fitness Model Statistics
- Name: Laura London
- Height: 5’3”
- Weight: 112 pounds
- Date of Birth: 5/15/1966
- Hair Color: Brown
- Bust: 36″
- Waist: 26″
- Hips: 34″
- Location: Boca Raton, Florida
- Website: LauraLondonFitness.com
Laura London – Fitness Model Interview
Can you tell us a little about yourself?
Reaching my forties, I was tired, out of shape, overweight and not feeling good about myself. Fat was starting to accumulate in places I never had it before. My hormones were out of control and I was addicted to sugar. I also had a very painful disk issue in my lower back. Feeling like there had to be more, I decided to make a change in my life. I cleaned up my diet by taking out all processed foods and only eating whole foods from Mother Nature. I transformed my out of shape body into a healthy, fit and toned physique. Growing up as a child, I never even played any sports because my brother was a hemophiliac.
At first, I started walking and then I joined the gym. Slowly, I was getting stronger and my body started to change. I focused on clean eating and exercising 100%. The changes in my body were amazing. I wrote down my goals and read them everyday. I kept a journal of everything I ate and an exercise log. I posted motivational pictures around the house. I read everything I could get my hands on about health and nutrition. I even turned my car into a mobile learning center listening to books on tape. People kept asking me what I was doing!
I am now 44 years of age and I’m a nationally ranked figure competitor, published fitness model, nationally certified personal trainer, Internet marketer, wife and mother of three. My mission and passion now are to help other women and moms to learn and grow to be best they can be at any age!
How did you get started in the fitness field?
I totally transformed my body from a tired, out of shape mom into a healthy, fit and toned role model for woman of any age. From there, I got into figure competitions and then fitness modeling.
What is the #1 thing you like best about being into fitness?
I like the way fitness makes me feel which is healthy, strong and empowered. Fitness also makes me strong in every area of my life, not just in the gym. It has taught me to set goals, learn to work hard for what I want and it has opened up a whole new world for me.
What has been your biggest accomplishment in the fitness field?
I have been blessed to have some wonderful accomplishments that I never even dreamed were possible at 44 years of age. I have been published in Planet Muscle Magazine and Natural Muscle Magazine, been named “2010 Over 40 Transformation of the Year” by BodyBuilding.com and have been in infomercials and a movie trailer. I have started my own fitness website and will be making my own series of exercise DVD’s as well as an e-book.
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?
The best thing would be to do both. Contact photographers to build up your portfolio and an agency will help to promote you and get you work in the fitness industry.
Please describe a typical day for you. What is your daily routine like?
I drop my three kids off at school and then head to the gym to train. I have to be in photo shoot ready form all year round. After that, I run a few errands and then I am home working at my desk. I have on going projects that I am working on. I train a few clients and then it is time to pick up the kids again.
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?
My all time favorite cardio fat blaster is jumping rope. Ten minutes of jumping rope will burn between 100 to 200 calories and get your heart rate pumping like no other exercise. Plus, it is just plain fun!
How much weight (pounds) should I focus on losing every week? What is a safe amount to make sure I keep it off?
You can safely lose between 1 to 2 pounds a week. You want to lose weight at a slow and steady pace. This will help ensure that you keep the weight off long-term.
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?
My answer is to eat real food from “Mother Nature”. The body knows what to do with real food. One of my favorite supplements for burning fat is to supplement with 1 to 2 tsp of raw coconut oil. A protein shake is a quick and easy way to supplement after a workout also.
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.
The best way I have found to stay on track is to never let yourself get too hungry. That is when we tend to lose it and binge eat. Everything in moderation. That way, you never really feel like you are depriving yourself. Also, change your mindset. You are not dieting, you are eating healthy for life.
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?
My list consists of organic chicken, eggs, ground turkey, fish like salmon and orange roughy and plain Greek yogurt for my protein foods. Fresh veggies like zucchini, broccoli, green beans and salads. Fruits are great and I include all berries, oranges, apples and an occasional banana. I also love almonds and walnuts and natural peanut and almond butter. My carbs are mainly old fashioned oatmeal, sweet potato, brown rice, quinoa and Ezekiel bread.
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?
Working out with a fitness professional is a great way to start. They will make a workout and eating plan just for you. They will teach you exercises and how to perform them correctly to avoid injury. Not to mention motivate you. If a personal trainer is not in your budget, start walking or use an indoor cardio machine like the treadmill at a slow pace and then start to increase your distance and time. You will be amazed at what will happen when you stick with it.
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?
First, don’t let them bring you a bread basket. When ordering off the menu, stay away from sauces and salty foods. Order your meal baked, steamed or grilled and add a veggie and a clean carb like a baked potato or some rice. Notice the portion size they give you. If it is really large, ask to have half of it to take home. Skip the drinks and calories and order water. You will be happier in the morning knowing you ate really well and still had a great time going out.
What exercises do you recommend for getting a bigger, rounder and fuller butt?
My favorite exercises for the “booty” are leg presses, walking or stationary lunges, squats and deadlifts. These are the core exercises for lifting and firming the butt.
What is the most challenging thing you deal with about consistently staying in top shape?
The most challenging thing about staying in top shape is always making the time to exercise and fitting it in. There are many times I would love to skip the gym and just stay at home or do something else. It is a commitment and a promise I made to myself to stay in shape for life.
Please describe your normal diet. What do you eat in a typical day to stay in shape?
- Breakfast: ½ cup old fashioned oatmeal, 2 scrambled eggs or 1 whole egg and 4 whites.
- Mid-Morning Snack: Protein shake or Greek yogurt with berries, nuts, cinnamon and stevia.
- Lunch: Tuna with pineapple salsa and two slices Ezekiel toast with raw coconut oil, steamed green beans.
- Mid-Afternoon Snack: Apple and peanut butter.
- Dinner: Chicken with steamed veggies, ½ sweet potato.
What type of exercises do you include in your routine to stay in shape?
- Strength Training Exercises: Chest presses, overhead shoulder presses, bent over rows, bicep curls, tricep extensions, lunges, leg press, hamstring curls, push ups and pull ups.
- Cardio Exercises: Jumping rope, 30 second cardio blast like burpees or jumping jacks, walking and running on the treadmill.
- Additional Training: Boot Camp class, gliding disks, TRX and bike riding.
What are the top 5 tips (specific exercises, diet advice, etc) you recommend for developing toned and defined arms?
1. Push ups & pull ups.
2. Bicep curls.
3. Eat clean.
4. Challenge yourself.
5. Be persistent in your training.
What are your top 5 tips for losing unwanted body fat?
1. Do 20 to 30 minutes of high intensity cardio at least 3 days a week.
2. Eat clean, whole unprocessed foods.
3. Get 8 hours of sleep a night.
4. Add weight training to your program to increase your metabolism.
5. Work hard for what you want because no one else will.
What are your top 5 tips for gaining lean muscle mass?
1. Lift heavier than you think you can.
2. Eat a healthy balanced diet of protein, carbs and fruits & veggies.
3. Drink water.
4. Change up your workout routine often.
5. When you think you are ready to give up, do one more rep.
What are the top 5 tips you recommend for staying motivated on a fitness plan and truly making a healthy lifestyle change?
1. Post motivational pictures and quotes around your house.
2. Surround yourself with positive people.
3. Believe you can do it.
4. Set goals, write them down and READ them.
5. Plan, Plan, Plan!
What is your training routine like? (Please include a few details – training split, sets/reps, exercises, types of cardio, etc.)
- Monday: Legs (3 sets of 15 reps) leg extensions, smith machine squats, walking lunges deadlifts, lying leg curls, calf raises, hanging leg raises.
- Tuesday: Shoulders and Abs with 20 minutes of cardio (3 sets of 15 reps)
dumbbell press, side lateral raises, upright rows, bend over rear deltoid raises, hanging leg raises.
- Wednesday: Biceps and Triceps (3 sets of 15 reps) bicep curls, hammer curls, reverse cable curls, tricep push downs with rope, bench dips.
- Thursday: 20 to 30 minutes of cardio and abs.
- Friday: Chest and Back (3 sets of 15 reps) incline chest press, dumbbell flyes, push ups, lat pull downs, bent over row, weighted hyperextensions.
- Saturday: Off
- Sunday: Cardio for 20 to 30 minutes.
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. Always perform slow and controlled movements.
2. Feel the ab muscles working and make that mind-body connection.
3. Eat clean. Abs are not made in the gym but in the kitchen.
4. Add resistance (weight) to your ab exercises to really challenge them.
5. Learn new ab exercises to always challenge the muscles.
What are the top 5 tips (specific exercises, diet advice, etc) you recommend for toning the thighs, hips and butt?
1. Leg press
4. Leg extensions
5. Clean eating