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Fitness Models Questions & Answers - Chantel DeBoer
Diet Exercise Advice
Chantel DeBoer - Fitness Model Statistics
 Name:
Chantel DeBoer
- Height: 5'8"
- Weight: 153 pounds
- Date of Birth: April 14, 1984
- Hair Color: Blonde
- Bust: 34B
- Waist: 27 inches
- Hips: 37 inches
- Location: Edmonton, Alberta
- Website: www.modelmayhem.com/1310051
Chantel DeBoer - Fitness Model Photos
  
Chantel DeBoer - Fitness
Model Background
How did you get started in the fitness field?
Answer:
I have always love sports. I grew up playing soccer and doing
triathlons. I switched solely to swimming in University after
I was told to cease running due to the amount of stress fractures
I had over the years. I have always been dedicated to a gym wherever
I lived and this allowed me to focus my training as a 2009 IDFA
Novice Figure competitor.
What is the #1 thing you like best about being into fitness?
Answer:
I love my body. I love the energy I get from being in shape.
I am a Type 1 diabetic and I feel I'm buying myself my future
by being committed to my health. I wake up every morning with
an intense satisfaction and sense of accomplishment.
What has been your biggest accomplishment in the fitness field?
Answer:
I had no real competitive swimming experience and began my first
year of my University Varsity team with a pass to the Provincial
Championship meet in 6 months in intense training. I went on to
drop 40 pounds and became a competitor in the IDFA Novice Figure
category.
Chantel DeBoer -
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 ventured out and explored the industry. I met contacts who
gave me referrals for good photographers. I focused on those that
had experience with fitness models. I used those photo shoots
to build a portfolio and then started to contact agencies and
dig deeper into the industry for contacts.
Fitness Question #2 - Please describe
a typical day for you. What is your daily routine like?
Answer:
I enjoy working out first thing in the morning. It sets me up
for the rest of the day. I work shift work, so most of my days
are not always typical, but I try to keep routine with my 5 meals
times a day. My evenings are my relaxation time while I have something
cooking on the stove for the next day.
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:
I stand behind swimming because it incorporates your cardio and
uses your whole body in the sport. Within each cardio, interval
training is my staple.
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:
Personally, I'm comfortable with a 1-2 pound drop in weight per
week. Sometimes this does not happen the way we expect it too.
Many factors can be attributed to this. For example, some females
will notice a weight increase on their period. Try to be consistent
with your weigh scale, the time you weigh in at (morning is best)
and do it nude!
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:
Everyone takes to different supplements. I am a fan of ensuring
I get a daily vitamin. For example, Vit-Elle for women. I also
take Glutamine and BCAA's. Liquid amino acids are great for those
low energy days pre-workout.
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:
You need to realize that binge eating satisfies until that last
bite. The more you cave to these binges, the better the dopamine
rush you get when you do eat these foods. Dopamine sends a signal
through our body of pleasure, but our body looks to fulfill the
dopamine threshold again when used. If you can fight the cravings
in the beginning they will lessen over time.
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:
Chicken, egg whites, oatmeal, shredded wheat, cottage cheese,
rice cakes, Splenda, sugar-free drinks, vegetables and whole wheat.
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:
 Pay
the money and get a personal trainer. That trainer should teach
you things you will retain for the rest of your life. If they
are really good, they will be your motivator and the person to
hold you accountable each week.
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:
Keep the protein high and carbohydrates lowers. Watch for fried
foods (chicken baked or grill is better then fried) and foods
with excessive sodium (Ex. a poutine). Stick to salads, baked
potatoes, baked chicken and fish. Saying no to a basket of bread
can go a long ways.
Fitness Question #10 - What exercises
do you recommend for getting a bigger, rounder and fuller butt?
Answer:
Squats! Everyone wants them, but most people find leg workouts
the most challenging, including me. I find squats get the toning
job done, but it comes with intensity and the drive to finish
those reps.
Fitness Question #11 - What is the
most challenging thing you deal with about consistently staying
in top shape?
Answer:
Diet is the hardest part for sure. The gym is natural for me,
I enjoy it. I have a sweet tooth and self motivation and discipline
is maxed out when I'm trying to lean down for competition. The
cooking on a lean diet takes time, energy and preparation work.
Fitness Question #12 - Please describe
your normal diet. What do you eat in a typical day to stay in shape?
Answer:
Breakfast: Oatmeal or shredded wheat with egg whites
Mid-Morning Snack: Almonds, Chicken and Vegetables
Lunch: Rice, Tuna or Halibut and Vegetables
Mid-Afternoon Snack: Shrimp and Vegetables
Dinner: Chicken and Vegetable
Fitness Question #13 - What type of
exercises do you include in your routine to stay in shape?
Answer:
Strength Training Exercises: I have four strength training
days: Chest/Triceps, Legs, Back/Biceps and Shoulders. This is
my routine now, but I change it up to continuously develop. I
love lat pull downs, pec deck and cable crossovers the most. I'm
a complainer on leg days, but I know I got to get them done for
an all around physique.
Cardio Exercises: 1 hour of swimming or stair climber,
2 x 30 minutes of High/Low Intensity cardio usually 90/60 second
intervals.
Additional Training: I try to get Bikram Yoga in when
I can and an indoor soccer game with co-workers.
Fitness Question #14 - What are the
top 5 tips (specific exercises, diet advice, etc) you recommend
for developing toned and defined arms?
Answer:
1. Body fat makes the arms look soft unless you got some stunning
genes. To achieve tone you got to focus on a lean diet.
2. Get into a routine gym regime, but make sure you workout doesn't
remain routine. It needs to change because your body adapts.
3. Split your routine. Instead of doing an all body workout or
upper body workout, do a bicep day, triceps day and a shoulder
day on their own or with other major muscles. For example, Chest
and Triceps or Back and Biceps.
4. Get rest and do not focus solely on that body part. You need
to work all muscles in your body for the complete package. The
larger the muscle, the more calories your body will burn.
5. Be sure you are increasing intensity at the gym. Working out
to get results is not a walk in the park. If you find your reaching
your rep range with ease, you need to be increasing your weight.
When trying to achieve 12-15, it's okay if you only reach 12,
but you're off in weight if you are reaching 15 with ease and
comfort.
Fitness Question #15 - What are your
top 5 tips for losing unwanted body fat?
Answer:
1. Realize that losing fat is hard work and requires dedication.
2. Include weight training into your weekly routine. The body
continues to burn calories for a longer time after strength training
then with cardio.
3. Keep in mind that everyone is different and problem areas
may be more challenging to one person then for another. You need
to focus on the overall healthy lifestyle that includes diet,
weight training and cardio.
4. 3 reductions in your diet is all I would ask for as a trainer:
reduce your calories reduce your fat intake and reduce your sodium
intake. You can do this by reading labels before you buy. Be careful
of marketing ploys like "25% less fat" or "low
fat" because it may be replaced by sugars that turn to fat
anyway.
5. Respect your metabolism. Laziness limits it, but eating 5-6
smaller meals a day can greatly benefit it.
Fitness Question #16 - What are your
top 5 tips for gaining lean muscle mass?
Answer:
1. Eat clean like Tosco Reno says. A good diet with low fat and
sodium will help get rid of the fatty layer that is masking the
muscle you are working for.
2. Have a proper post-workout meal. For example, complex carbohydrate
and a protein shake.
3. Give enough time for your muscles to recover.
4. Add in some interval training to cut fat and gain lean muscle.
5. Drink enough water and get enough sleep at night. A body can't
perform at its best on little rest.
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 for yourself. Have a short term goal of around 2
months and a long term goal of a year. When you can make short
term goals, it makes the long term goal much more reasonable to
your psychologically.
2. Journal your eating
habits. It's your own judgment panel when you read back and
see that your excelling for falling short for your healthy eating
plan.
3. Watch your moods and energy levels increase and reflect upon
these accomplishments to inspire you in the future.
4. Start slow and don't expect overnight results. If you push
yourself too hard, you can expect injuries and an even bigger
set back.
5. Seek support from people that are willing to workout with
you and/or hold you accountable.
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/Triceps with 30 minutes High/Low Intensity
Cardio
Tuesday: Legs
Wednesday: Core
Thursday: Back/Biceps with 30 minutes High/Low Intensity
Cardio
Friday: Shoulders
Saturday: Day Off
Sunday: Core with 1 hour Low Intensity Cardio
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. Get rid of your belief that doing abs will get rid of body
fat. Change your diet to a healthier low fat and low calorie one.
2. You got to work hard, have consistent training and the genetic
edge (something you don't have control over).
3. You can't expect abs to show up when you have too high of
body fat %. Sex packs are difficult to get and so diet is very
important.
4. You must realize that you can be doing all the right steps,
but still not have the abs. Be ready to accept that because its
not physically possible for some people to get them due to their
genes. Be happy with a slimmer waist and a healthier you.
5. Get a swiss ball. It trains your abs at the proper torso bend
as to prevent injury and ensure the most stimulation of your abdominals.
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. Squats are great for toning all three areas of concern: thighs,
hips and butt.
2. Focus your cardio exercises that target these areas. For example,
biking, stairs, hiking and jogging.
3. A low fat diet is key being mindful of refined and simple
carbs, keeping them to a minimum.
4. Step up with dumbbells and lunges are also great exercises.
5. Be consistent with leg training. A lot of people hate leg
training, but you need to make it a part of your weight training
program with the weights challenging enough.
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