Simona Cesnik Fedele – Fitness Model Statistics
- Name: Simona Cesnik Fedele
- Height: 5’2″
- Weight: 105 pounds
- Date of Birth: March 13, 1979
- Hair Color: Blond
- Bust: 32″
- Waist: 25″
- Hips: 31.5″
- Location: Canada
Simona Cesnik Fedele – Fitness Model Interview
What is your background?
I’m a fitness junky! I did my first marathon at age 16 and I’ve been doing one every year since then. Any chance I get I’m either running, at the gym or doing weights at home. I’m a mom of 2 little ones and sometimes it’s challenging finding free time to workout but I always say if you want it bad enough you will always find the time. I’m currently doing a course in fitness and nutrition and I’m hoping to be done by the beginning of the new year. I can’t wait to be done with the course since I have so many ideas for the future and can’t wait to get stared!
How did you get started in the fitness field?
I’ve always enjoyed fitness, from cross country running in elementary school to high school, kickboxing, yoga, Zumba. Your name it and I’ve done it. I live to be healthy since there is no excuse. If you don’t take care of yourself then no one else will. It’s not about being skinny at all, it’s about feeling healthy and feeling good about yourself. I think once I got older and realized all that, I just chose that way of life.
What is the #1 thing you like best about being into fitness?
I love the feeling of doing a really good workout or a run. It’s the high your get of achievement and just doing something great for your body. Anyone that works out knows what I’m talking about and it’s just about achieving YOUR personal best, not that of anyone else.
What has been your biggest accomplishment in the fitness field?
I just did my first fitness competition and it was such an amazing experience! I can’t wait to do it again.
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 suppose an agency is a good place to start. They will have direct contact with the latest of job listings and a variety of businesses.
Please describe a typical day for you. What is your daily routine like?
I wake up, have my morning coffee, get the kids ready for school (dressed, breakfast) and off to school. Then I come home, eat breakfast (oatmeal with berries or egg whites with rye bread), tidy up the house, go for an hour run, do some weights, have lunch (salad with tuna or bean salad), prepare dinner, have a snack (peanut butter with celery or apples with almond butter), pick up the kids from school, eat dinner with my family and get ready for work. I work 6pm to midnight then I come home and do situps for a half hour and then go to bed.
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?
A great bang for the buck exercise is kickboxing.
How much weight (pounds) should I focus on losing every week? What is a safe amount to make sure I keep it off?
I don’t focus on losing weight since I think it’s a lifestyle change that people need to focus on which means changing your diet and incorporating exercise into your everyday schedule. Once you do that, the pounds will come off on their own. Every person is different and someone might lose 2 pounds easily whereas another person could take a little longer. There is no special secret to losing weight, just change your diet and add in some exercise. Everything else will take care of itself.
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?
That’s a good question. I don’t believe in supplements. I’m an all natural believer. All that you need is fresh vegetables and protein for gaining muscle and losing fat.
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.
We are only human so the cravings will happen. I satisfy my cravings, but like everything its got to be done in moderation. It’s okay to fall off the wagon once in a while but it’s very important to get back on it right after.
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?
Our household eats lots of fish, grains, lots and lots of vegetables, fruit and some dairy.
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?
Power walking is an easy way to get started especially now that the weather has cooled off a bit and it can be done anywhere like at work, on your lunch break, walking the kids to school or after dinner. Once you have the power walking form down for a while, you can turn that into running. Go buy yourself some weights and do them at night or in the morning after breakfast.
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?
Grilled anything (vegetables, meat). You can request no sauces since they usually contain a lot of calories. Instead of salad dressing just ask for olive oil, balsamic vinegar and a pinch of salt.
What exercises do you recommend for getting a bigger, rounder and fuller butt?
Wide sumo squats and leg lifts.
What is the most challenging thing you deal with about consistently staying in top shape?
Time management. I’m always rushing to get everything done in a day including my fitness routine. I also love my carbs and try very hard to minimize my carb intake on a daily basis.
Please describe your normal diet. What do you eat in a typical day to stay in shape?
- Breakfast: Egg whites on rye bread.
- Mid-Morning Snack: Apples with almond butter.
- Lunch: I love any type of salad like a bean salad, tuna salad, avocado salad, along with a handful of nuts.
- Mid-Afternoon Snack: Berries with plain Greek yogurt.
- Dinner: Grilled halibut with salad and broccoli.
What type of exercises do you include in your routine to stay in shape?
- Strength Training Exercises: I do weights at night when everyone is in bed.
- Cardio Exercises: Run, run, run. I love my running!
- Additional Training: Kickboxing, Zumba, yoga.
What are the top 5 tips (specific exercises, diet advice, etc) you recommend for developing toned and defined arms?
1. Push ups.
2. Biceps curls.
3. Bench dips.
4. Triceps extensions.
5. Preacher curls.
What are your top 5 tips for losing unwanted body fat?
1. Limit your carb intake.
2. Do 30 minutes of cardio a day.
3. Stay away from processed foods.
4. Do weight training since the more muscle you have the more fat you will burn.
5. Drink lots of water.
What are your top 5 tips for gaining lean muscle mass?
1. Do weights.
2. Protein should be the biggest portion of food on your plate at every meal.
3. Do cardio.
4. Limit carbs.
5. Get enough sleep to let your muscles rest and recover.
What are the top 5 tips you recommend for staying motivated on a fitness plan and truly making a healthy lifestyle change?
1. Set a goal.
2. Put a picture up of someone you want to look like after you achieve your goal and keep it in a place where it will always remind you to keep going.
3. Pick someone to do a fitness and lifestyle change with. This way you will motivate one another if there is ever a day you feel like giving up.
4. Always stay positive.
5. Don’t be too hard on yourself if you slip up and eat the wrong thing or miss a workout. Just get right back on track and move forward.
What is your training routine like? (Please include a few details – training split, sets/reps, exercises, types of cardio, etc.)
- Monday: 25 minutes of weights, kickboxing for 1 hour.
- Tuesday: Rest day.
- Wednesday: 45 minute run and weights.
- Thursday: Rest day.
- Friday: 45 minute run.
- Saturday: 2 hour run and weights.
- Sunday: 30 minute run.
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. Sit ups.
2. Cut out complex carbs.
3. Side crunches.
5. Sit ups with a dumbbell.
What are the top 5 tips (specific exercises, diet advice, etc) you recommend for toning the thighs, hips and butt?
1. Backward leg lifts.
2. Side leg lifts.
3. Squats with dumbbells.
4. Sumo squats.
5. Walking lunges.