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Fitness Models Questions & Answers - Alycia Charchuk
Diet Exercise Advice
Alycia Charchuk - Fitness Model Statistics
 Name:
Alycia Charchuk
- Height: 5'6"
- Weight: 132 lbs
- Date of Birth: August 9, 1977
- Hair Color: Brown
- Bust: 36
- Waist: 27
- Hips: 35
- Location: Calgary, Alberta, Canada
- Website: Coming Soon
Alycia Charchuk - Fitness Model
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Alycia Charchuk -
Fitness Model Background
How did you get started in the fitness field?
Answer:
As a child, I enjoyed a variety of sports which led me to discover
my love for figure skating at the age of nine. I began training
before, during and after school to compete in figure skating.
Because of my dedication and hard work, I placed in the top three
in numerous skating competitions.
My family moved to Buenos Aires, Argentina, when I was 16 years
old. The lack of arenas put an end to figure skating as I was
unable to train at the same level I had in Vancouver. I attended
and graduated Lincoln International High School in Argentina,
and at the age of 18, my family and I moved back to Vancouver.
I studied Traditional Chinese Medicine (TCM) at The International
College of Traditional Chinese Medicine, and received my degree
to become a doctor of TCM after four years of study.
After giving up skating and becoming a mother of two beautiful
children, Rory and Alexis, I was motivated to reclaim my active
lifestyle. It was then when I acquired a gym membership, and on
a regular basis, made working out, eating healthy and positive
living a part of my new lifestyle.
In 2006, I met my wonderful husband, Dr. Stewart Charchuk. I
moved to Calgary soon after and we were married in 2009. While
a member at Goodlife Fitness, I began working with a personal
trainer, Aaron Wiebe. This introduced me to the world of competitive
fitness, which reinforced my love for competition. Since finding
fitness, I have remained dedicated and continued to compete when
the opportunity arises. My first competition was the Alberta Fall
Classic in November of 2008 where I placed first in the figure
medium category and second overall. Some of my other achievements
include placing second in the figure category at WBFF in 2009,
and third in bikini model category in FAME in 2010.
What is the #1 thing you like best about being into fitness?
Answer:
The #1 thing I like best is the new people I meet every day through
fitness that live the same positive, motivated lifestyle like
myself. They are always there to give advice and understand the
dedication it takes to keep fit. ''First You Make an Attitude
Then Attitude Makes You''. Positive attitude can do wonders. It
can make possible what is seemingly impossible for the others.
There is an intimate link between success & positive attitude.
Your mind is a machine of thoughts and ideas. If you so not fill
it up with positive, inspiring and motivating thoughts, it will
turn into a jungle of negative thoughts.
What has been your biggest accomplishment in the fitness field?
Answer:
 My
biggest accomplishment in the fitness field has been to be able
to be a role model to other people who would like to live healthy
lifestyles and also my children. They have increasingly wanted
to eat more nutritious foods and keep exercise a big part of their
life. Kids need inspiration to get up and move, especially those
not comfortable playing competitive or team sports. They need
role models. As parents, you can no longer rely on P.E. teachers
to do the job-they're being cut by struggling school districts.
It's up to you.
The good news is it's easy to be your child's fitness role model.
It's important to speak positively about your own exercise regimen
around your kids. Your words and sentiments are powerful. Statements
like, "I'm dreading my workout today" are just as influential
as ones like "I can't wait to break a sweat today."
Choose the right one. You also want to be knowledgeable about
the latest studies on health and fitness, and impress your kids
with the facts. They may roll their eyes and act disinterested,
but they will see that you find the subject important enough to
spend time learning about it. Give your kids the opportunity to
witness you enjoying exercise- whether it's exercise done with
friends, your spouse, or on your own.
Alycia Charchuk -
Fitness Model Questions & Answers
Fitness Question #1 - 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?
Answer:
I think starting off by writing a biography and keeping your
stats at close hand for when you need them. Also, get some photos
taken of some well known photographers. A diverse collection is
good to have, such as your competition body, head shots, and "off
season" photos as well. Then I would contact agencies and
give them your portfolio.
Fitness Question #2 - Please describe
a typical day for you. What is your daily routine like?
Answer:
My typical day is waking up at 7 a.m. and getting my kids ready
and out the door for school. I'd then make my way to the gym to
do an hour of cardio. My work schedule is from 10-3 so that I
can be home by 3:30 for my kids after school. I'd then scoot off
to the gym for an hour of strength training. Dinner and homework
follow and then finally-BED!! Lol. Close to competition I fit
in another hour of cardio somehow.
Fitness Question #3 - 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?
Answer:
Interval and plyometric training. Interval training is any type
of cardiorespiratory training that involves short bursts of high
intensity work, followed by rest or lower intensity work. The
goal in interval training is to bring your heart rate up to a
high intensity, let it recover for a short time, and then elevate
the heart rate again. You continue this pattern for the duration
of the workout.
Plyometric training is training that focuses on fast, explosive
movements, such as doing a squat jump. The goal of plyometric
training is to improve athletic ability. Consistent plyometric
training trains nerve cells, and toughens tissues. This means
that you are training your body to generate as much force as possible
in the shortest amount of time, resulting in a greater ability
to jump higher, throw a ball farther, run faster and hit harder.
Interval training not only burns more calories than a general
cardio workout, but it also will get you fit cardiovascularly
faster than any other method of exercise, by training the heart
to recover in a shorter amount of time.
Plyometric training boosts metabolism more than any other type
of training and it also will help to tone muscles faster, because
of the type of eccentric and concentric movements that you perform
during this type of training. Interval training is important if
you would like to get in shape as fast as possible, or if you
would like to improve athletic performance, such as becoming a
faster runner.
Just as interval training improves athletic performance, plyometric
training improves performance also. Both of these training types
will burn the most amounts of calories in the shortest amount
of time. They will also boost your metabolic rate during your
workout routine. So, if you are short on time, and would still
like to get a full, hard workout in during your day, interval
training and plyometric training is the way to go.
Fitness Question #4 - How much weight
(pounds) should I focus on losing every week? What is a safe amount
to make sure I keep it off?
Answer:
 To
successfully lose weight, you must carry out a plan that balances
the calories you eat every day with your activity and exercise.
Ideally, dieting should be done by eating a nutritionally balanced,
low-calorie diet and increasing physical activity.
Although there are many programs advertised to help you lose weight,
the only proven long-term and safe method is to burn more calories
than you consume.
This is achieved either by reducing the caloric intake (eat less
food or healthier food) or by increasing the energy expenditure
(exercise more). Often, behavior modification techniques like
eating smaller portions are used to help control eating habits.
Once the weight is lost, these habits can be modified slightly
for weight maintenance.
One pound of fat contains approximately 3,500 calories, so to
lose one pound a week, a person should consume approximately 3,500
fewer calories per week. This can be done by reducing the daily
intake by 500 calories per day (500 x 7 days will provide a deficit
of 3,500 calories per week). To lose 2 pounds per week, a deficit
of 1,000 calories per day is required.
If this seems impossible, remember that physical activity also
contributes significantly to weight loss. The deficit of 500 to
1,000 calories can come from a combination of increased physical
activity and reduced intake on a daily basis.
Fitness Question #5 - 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?
Answer:
Having a post workout protein shake is good. Include in your
diet some fish oil and multivitamin.
Fitness Question #6 - 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.
Answer:
When you get the cravings is when your will power must kick in.
Give it a few days and the cravings will go away. I drink diet
pop when I have a craving for sugar and it helps. Also, some cravings
only last a few hours and then they go away themselves. Meditation
also helps.
Fitness Question #7 - 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?
Answer:
Egg whites, extra lean ground beef, boneless and skinless chicken
breast, oatmeal, lots of veggies, pineapple, apple, bananas, white
fish to name a few.
Fitness Question #8 - I’m about
35 pounds over weight. 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?
Answer:
Make long term goals and break them down into short term goals.
Taking it one day at a time makes it not so overwhelming. Make
sure you're prepared with some good cardio music, a water bottle
to keep you hydrated and some proper shoes.
Fitness Question #9 - 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?
Answer:
When ordering, always ask for all sauces on the side. A lot of
hidden calories are in the sauces. Before your meal even comes
to the table, ask the waiter to put half in a takeout box. Usually
the meal size is double what you need to consume. Drink a lot
of water with your meal to fill you up and chew your food slowly.
Fitness Question #10 - What exercises
do you recommend for getting a bigger, rounder and fuller butt?
Answer:
- Squats
- Dumbbell Lunges
- Straight Leg Dead-lifts
- Lying or Seated Leg Curls
- Wall Squats
- Back Extensions
- Ski Squats.
Fitness Question #11 - What is the
most challenging thing you deal with about consistently staying
in top shape?
Answer:
I'd have to say the diet. I love to eat and sometimes think that
because I have to stick to a certain diet, that I'm deprived of
the foods that give me pleasure. I then need to remember that
I'm eating for nutrition and that healthy, nutritious food can
taste good too if you use the right seasoning and low calorie
sauces.
Fitness Question #12 - Please describe
your normal diet. What do you eat in a typical day to stay in shape?
Answer:
Breakfast: egg whites, oatmeal
Mid-Morning Snack: protein shake, apple
Lunch: chicken breast and veggies
Mid-Afternoon Snack: white fish and veggies
Dinner: chicken breast and veggies
Fitness Question #13 - What type of
exercises do you include in your routine to stay in shape?
Answer:
Strength Training Exercises: full body workouts
Cardio Exercises: treadmill, elliptical, Stairmaster
Additional Training: boot camps
Fitness Question #14 - What are the
top 5 tips (specific exercises, diet advice, etc) you recommend
for developing toned and defined arms?
Answer:
#1. - Drink Water
 Drinking
water can both help you lose weight and help you appear thinner.
Bodybuilders have been using water as a means to pump up their
muscles days before a contest as it can sometimes aid in the illusion
that your arms are tight. As to whether this works or not, I'm
not sure. I am sure, however, that drinking water has so many
health and fitness benefits that you would be a fool not to drink
more of it!
#2. - Cardio Like a Maniac
If you want to get toned, defined and thinner arms then you need
to increase your training intensity. You need to make your cardio
workouts explosive and you need to put those underworked arms
and legs under some full on stress (in a healthy way).Instead
of doing the usual bike ride or treadmill run try and do a few
sessions of hill sprints, wind sprints, boxing, etc. per week.
You will notice a huge difference.
#3. - Jump Rope.
Jumping rope / skipping will boost your arms progress by miles.
They get a great workout while doing cardio - what could be better?
You will notice increased weight loss, increased muscle definition
and you can do as much or as little of it as you like depending
on how thin you want your arms. Use this tip well!
#4. - Split Your Weights Routine
many women do a full body weights workout each time they go to
the gym. What I mean by this is they go to the gym three times
a week and each time they work out every major muscle group.
This is fine but it has problems. The main problem is that if
you work out every muscle group every time you will not be able
to stress it as much as you would if you were only working one
or two muscle groups out. You don't have enough time.
So, if you want to tone your arms up then you should try splitting
your workout so that you train your biceps and triceps on their
own day so they can be put under the maximum amount of work possible.
#5. - Eat Natural
I have been really into natural foods this year. Eating natural
foods like fruits, vegetables and good meats will help you tone
your arms. I have noticed that I lose weight automatically when
I go all natural and this aids in the toning process.
Remember, to tone your arms you need to remove as much fat as
possible off of your entire body. One of the best ways to kick
this process along is to eat naturally.
Fitness Question #15 - What are your
top 5 tips for losing unwanted body fat?
Answer:
1. Take your daily protein intake high. Proteins are necessary
if you want to build muscles. Do you know the more muscles you
have the more fat you burn.
2. Drink at least eight glasses of cold water every day and drink
your water from a bottle instead of a glass.
3. Drink two glasses of water before each meal. This is a little
trick you can use to give your stomach a full feeling. But don't
skip your meals.
4. It is better to eat five or six little but healthy meals through
the day. This way your metabolism will become more active and
you will burn fat faster.
5. Green tea is also a good way to lose body fat fast. Beside
burning body fat green teal also helps you to prevent cancer and
heart disease.
Fitness Question #16 - What are your
top 5 tips for gaining lean muscle mass?
Answer:
#1. Weight Train
 Weight
training involves the use of equipment that enables variable resistance.
This resistance can come in the form of "free weights"
like barbells and dumbbells, machines that use cables or pulleys
to help you lift the weight and bodyweight exercises like pull-ups
or dips.
For anyone trying to gain muscle, several things must be done.
One is to train with heavy weights. Using heavy weights and low
reps puts your muscles and nervous system under much more stress,
stimulating more muscle fibers, which will cause rapid muscle
growth.
#2. Eat More Protein & More Often
Without protein, your body will not be able to build new muscle.
Years ago, a higher carbohydrate and lower fat diet was the rage,
recommended by professional bodybuilders and trainers. They claimed
that this was the only way to eat for muscle gain. Unfortunately,
the only people gaining muscle on that type of diet were a genetically
gifted few. The rest just got fat.
Carbs serve mainly as energy for the body, while protein provides
the necessary amino acids to build and repair muscle. For muscle
growth, carbohydrates are not as essential as protein and fats.
High quality protein, which the body breaks down into amino acids,
should be the center point of all your meals. There are many studies
that show intense exercise increases demand for amino acids, which
support muscle repair and growth. To build muscle, you should
try to get at least 1g of protein per pound of bodyweight.
#3. Take a Multi-Vitamin
If you want to gain muscle, you must make sure that you are not
deficient in any vitamin, mineral or trace element that your body
needs. I believe that in this day, we absolutely need to supplement
our diet with vitamins and minerals.
#4. Take Antioxidants
An antioxidant like Vitamins A, C, E, Glutathione, Glutamine,
and Selenium are essential in preventing free radical damage,
which is accelerated after the heavy trauma of weight training.
Antioxidants protect other substances by being oxidized themselves.
#5. Rest More Often
If you don't rest, you won't grow. Your body does not build muscle
in the gym, it builds muscle while resting. No diet adjustments
will make up for lack of rest. If you train hard in the gym, then
you should be resting your muscles as much as possible. If you
do not give them time to rest and repair, you will not grow.
Fitness Question #17 - What are the
top 5 tips you recommend for staying motivated on a fitness plan
and truly making a healthy lifestyle change:
Answer:
1. Set goals. Set both a short term goal, to achieve in
three to six weeks, and a long term goal, to achieve over the
course of a year. Make sure your goals are achievable enough that
they are not discouraging, but high enough that you have an incentive
to tie your workout shoes each day. It is also important that
your goals are specific and directly related to your specific
motivation for exercising.
2. Keep
an exercise journal or log. Write down how your exercise
is making you feel each day. How is your exercise benefiting your
mood, energy levels, quality of sleep, weight, and so on? Do some
exercises have more significant effects than others? Chart your
progress in regard to your specific goals.
3. Take photos of yourself each month in your workout
gear so you have a visual record of your result.
4. Make it fun. Find sports or activities that you enjoy,
then vary the routine to keep you on your toes. If you're not
enjoying your workouts, try something different. Join a volleyball
or softball league. Take a ballroom dancing class. Check out a
health club or martial arts center. Discover your hidden athletic
talent. Remember, exercise doesn't have to be drudgery - and you're
more likely to stick with a fitness program if you're having fun.
5. Reward yourself. After each exercise session, take
a few minutes to savor the good feelings that exercise gives you.
This type of internal reward can help you make a long-term commitment
to regular exercise. External rewards can help, too. When you
reach a longer range goal, treat yourself to a new pair of walking
shoes or new tunes to enjoy while you exercise.
Fitness Question #18 - What is your
training routine like? (Please include a few details - training
split, sets/reps, exercises, types of cardio, etc.)
Answer:
Monday: Chest
- Flat Bench Press, 3 sets of 15 reps
- Incline Bench Press, 3 sets of 15 reps
- Peck-decs, 3 sets of 15 reps
- Pullovers, 3 sets of 15 reps
Abdominals:
- Abdominal Crunches, 5 sets of 15
- Reverse Crunches, 5 sets of 15
Tuesday: Shoulders
- Barbell Shoulder Press, 3 sets of 15 reps
- Lateral Raises, 3 sets of 15 reps
- Bent-over Dumbbell Laterals, 3 sets of 15 reps
Abdominals:
- Abdominal Crunches, 5 sets of 15
- Reverse Crunches, 5 sets of15
Wednesday: Back
- Chin-ups, 3 sets of 15 reps
- Lats Pull downs, 3 sets of 15 reps
- T-Bar Rows, 3 sets of 15 reps
- Deadlifts, 3 sets of 15 reps
Abdominals:
- Abdominal Crunches, 5 sets of 15
- Reverse Crunches, 5 sets of 15
Thursday: Legs
- Front Squats , 3 sets of 15 reps
- Leg Press, 3 sets of 15 reps
- Leg Curls, 3 sets of 15 reps
- Calf Raises, 3 sets of 15 reps
Abdominals:
- Abdominal Crunches, 5 sets of 15
Friday: Arms
Biceps:
- Standing barbell curl 3 sets of 15 reps
- Dumbbell curl on incline bench 3 sets of 15 reps
- Reverse grip EZ bar curl 3 sets of 15 reps
Triceps:
- Close grip bench press 3 sets of 15 reps
- Lying tricep extension (skull crushers) 3 sets of 15 reps
- Tricep dips 3 sets to failure
- One arm tricep extension (dumbbell) 3 sets of 15 reps
- One arm push down 3 sets of 15 reps
Saturday: Buttocks
- Bodyweight Squats 3x15
- Bulgarian Split Squats 3x15
- Y-Squats 3x15
- Prisoner Squat 3x15
- Reverse Lunge 3x15
- Step Ups 3x15
- One Leg "Get Ups 3x15
Sunday: Rest
Fitness Question #19 - 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?
Answer:
 1.
Do 30 minutes of aerobic exercise daily. Brisk walking or jogging
is great low cost exercises to do, but anything that you enjoy
and that gets your heart rate up is fine. Shoot for at least 3-5
times per week at a minimum.
2. Do whole body workouts 2-3 times per week such as yoga (strenuous)
or Pilates or a weightlifting program. These types of exercises
will build muscle, increase metabolism, and make losing fat easier
3. Hold your stomach muscles in during the day whenever you can
think of it. This will strengthen your abdominal girdle and create
a flatter stomach.
4. Sit up straight and pull in your stomach muscles when sitting.
You might want to create physical reminders to do this such as
a post-it note at your desk or a loose rubber band around your
wrist.
5. Stretching. Take breaks throughout the day to do back bending
stretches that will stretch out your stomach muscles and keep
them from becoming shortened which is not good for your stomach
or your back.
Fitness Question #20 - What are the
top 5 tips (specific exercises, diet advice, etc) you recommend
for toning the thighs, hips and butt?
Answer:
#1. Kickbacks
One of the best ways to tone the glutes is with a backward leg
raises. How to? Stand straight up and add some ankle weights for
resistance and keep your legs straight and just kick your legs
back slowly. Repeat at least 15 times. Try to do at least 4 sets.
Keep your knees straight.
#2. Lunges
These are east just use light dumbbells and take step forward
and bend the knee down and then step back into standing position
and then do the same move with the opposite leg. Complete 10 repetitions
with both legs with 4 sets.
#3. Squats
Use dumbbells and just bend at the knees do the same number of
reps and sets as the previous exercise.
#4. One Leg Squats
yes the same as a squat but with one leg. Keep your balance and
go as low as you can. Same number of sets and reps
#5. The Bridge
lie down on your back and bring your knees up with feet flat on
the floor. Now bring your body up like a bridge. Your pelvis should
be facing the ceiling with your back arched. Hold this position
with the glutes tight for as long as you can then repeat the action
at least 3 times. This will really help tighten that backside.
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