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Fitness Models Questions & Answers - Dawn O�Brien
Diet Exercise Advice
Dawn O�Brien - Fitness Model Statistics
 Name:
Dawn O�Brien
- Height: 5'4"
- Weight: 145 lbs.
- Date of Birth: 12/22/1971
- Hair Color: Red-Auburn
- Bust: 36 DD
- Waist: 29
- Hips: 34
- Location: Altamonte Springs, FL
- Website: www.modelmayhem.com/1505638
Dawn O�Brien - Fitness Model Photos
  
  
Dawn O�Brien - Fitness
Model Background
How did you get started in the fitness field?
Answer:
Physical fitness has always played a very important role in my
life, staying healthy and in shape. We need to nurture and take
care of our bodies. When I was in high school I started exercising
and I have never stopped. I use to not like it but now it is just
a part of my daily routine. Maybe you want to start a regimen
but don't know where to begin. Just start moving, the rest will
follow and you will be on your way to a healthy new lifestyle.
What is the #1 thing you like best about being into fitness?
Answer:
Being fit and in shape gives me self esteem, makes me feel good
about myself. People that exercise have a lot more energy and
are able to do more throughout the day without getting tired real
easily. You know how that saying goes: you are what you eat and
that is so true. We in America are very unhealthy and obese. Our
lives are so busy with work, children, school and family. So,
what do we grab when we are in a hurry? We go to the nearest drive
in restaurant and grab a quick meal that is filled with fat and
calories. Exercise is out of the picture because we never have
any time. When you do not exercise and are overweight you become
depressed and sick with all kinds of ailments. A lot of times
we are eating late and going to bed with a full stomach that is
the worst time you should eat your biggest meal. Your biggest
meal should be at breakfast time. You then have all day to burn
those calories off and your body can have a peaceful rest at night
so your body is not concentrating on digesting that meal you just
ate.
What has been your biggest accomplishment in the fitness field?
Answer:
My biggest accomplishment I think has just been to help others.
I am an encourager and I enjoy being a blessing. When I was younger
I spent a lot of time in the gym, reading books or magazines on
nutrition and fitness. It is a lot of hard work and dedication.
I also taught two classes of step aerobics and I would go out
dancing afterwards. My nickname is Sparky. My dad nick named me
that because I am like the bunny advertised from energize batteries
I keep on going and never quit. I am a person that always has
a lot of energy. People always ask me for advice more so now because
I have managed to keep in shape especially since my car crash.
My goal is to be in a fitness magazine because I want to encourage
others that no matter what hardship they come against in life
they can keep their spirits high.
Dawn O�Brien - 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
contacted a photographer and one thing lead to another. People
told me I was photogenic and I really never pursued modeling when
I was younger. Before I knew it I started gaining more experience
and more photographers wanted to take my picture. Losing weight
has helped me tremendously to get more involved in the fitness
field and now I want to take this a step further. It is such a
blessing to be alive and to share encouragement with fitness models/models.
Modeling is a very competitive industry and it's important to
realize thousands of girls want to become models. Don't become
discouraged and give up on your dream. I know when I had my car
crash I became very depressed, gained weight and didn't like myself.
It was easy for me to feel sorry for myself and sit around doing
nothing. But I was determined to keep going and you must to! Maybe
you have hit a dead end rope and you feel discouraged because
nothing seems to be going your way. Well put one foot in front
of the other get up and get moving. The world will make you feel
insufficient and no good. It does not matter if you are white,
black, fat, thin, tall or short. You are a significant person
and God loves you just the way you are! You cannot let the world
and people dictate your life. You have to know you are somebody
unique and special in God's eyes. We are all going to age and
get older. That is a part of life and there is nothing we can
do to change it. These bodies are not made to last. That is why
people today get face lifts, tummy tucks, breast augmentation,
etc. Life has its ups and downs. We all go through different challenges
that we have to make the best of. It is very important you like
yourself for you. We are all made differently and have beautiful
qualities. If not you will go through life being miserable and
unhappy. I would like to share this poem with you I wrote.
Unique Creations
We are a unique creation for all to see
No one is like you or me.
Some are tall, short, fat,
thin, black or white.
There is no two alike.
God has made all his creation unique
With different qualities like no other.
We are not like our sister, mother,
Father or brother.
Thank the dear Lord for this day
For tomorrow may never come
Oh what may.
Laugh a little and tell a riddle.
Enjoy the person you are.
Don't try to be like someone else
Be who God created you to be
Let the world see a manifestation
This thing called unique creation!
Fitness Question #2 - Please describe
a typical day for you. What is your daily routine like?
Answer:
I wake up very early in the morning a lot of days between 4:30
am-5 am. My sleeping patterns are in increments of 4 ½-5
hours of sleep. I do not recommend that to people. Everyone needs
to try to get at least 8 hours of sleep but because of my car
accident I am not able to sleep a full 8 hours. A lot of days
I take a quick cat nap here and there. My day begins with prayer
then I exercise in the morning and evening. Early in the morning
around 6:30 am, I have small soy shake about 1 cup of plain soy
milk and 1 Tbs. of soy protein. This seems to get my metabolism
going first thing in the morning. I do some stretching about 10
minutes before I start jogging. I do a light jog for about 30
minutes it seems to get my metabolism moving first thing in the
morning. My diet consists of a lot of protein whether it is egg
whites, almonds, tuna or soy protein. I want to get my 6 pack
abs and more lean because my objective is to get into a fitness
magazine. I have been on TV, Radio and in Magazines for what I
do but fitness modeling is another area I am pursuing. I have
always loved eating healthy and working out.
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:
What you can do if you do not have a lot of time because I know
your busy with work, your kids and family is do some walking on
your lunch hour or break. Park the car further at work or at the
grocery store. Climb the stairs when you have the opportunity
instead of taking the elevator, watch your calories, portion sizes
and fat intake. Eat more fruits and vegetables and less sugary
coke drinks, fried foods, doughnuts and pizza. Eat salads with
low calorie dressing with plain tuna or chicken breast. Snack
on carrots, celery sticks with peanut butter or rice cakes. Remember
watch your sodium intake so you do not retain water and especially
ladies around your monthly period. What you eat and how much food
you take in plays an important role in weight loss.
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:
1 or 2 pounds you want to lose, anything more then that is not
safe. You may get a quick fix but trying to keep it off and maintaining
it will be impossible. You may lose a lot at first but that usually
is water gain. There is no quick way to lose weight. We put it
on a lot faster then we take it off. The key word is patience.
I know when I had my car crash I gained weight and got very discouraged.
I could not get into any of my old clothes and I had to buy bigger
jeans. There were days I did not exercise or even come out and
see the world. But as I started I became more disciplined and
had motivation. I was determined to lose weight and you must too.
Don't let anything or people stop you. I did not even allow my
husband to encourage me to eat the wrong foods and sometimes you
have to do it alone and be strong. Do it for yourself! I promise
you that in time you will feel better about yourself, healthy
and be able to wear clothes you have not wore in awhile.
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:
There are so many vitamins you can take but I recommend start
with a good multi-vitamin. My favorite is all in one. It is a
powder vitamin you mix in your apple juice or orange juice. It
contains all the major vitamins and mineral supplements your body
needs so you don't need to take a bunch of pills or capsules.
The powder vitamin can be a little expensive but would you rather
have the cost of vitamins or health bills? You will have to pay
in some way. I do take some other vitamins too. I like to take
vitamins to help me lose weight. Cayenne Fruit, Lecithin, Chromium
, Green Tea with Acai Berry, Apple-Cider Vinegar. Women need more
B-vitamins so I take a 100 B-Complex vitamin. Also, I take Evening
Primrose Oil twice daily it helps a women's monthly period with
depression and moodiness. Apple-Cider Vinegar is good for digestion
and weight loss. I mix 2 Tsp. of Apple-Cider vinegar with 16 oz.
of water and sip this through out the day. I also like to take
1000-2000 mg Calcium/Magnesium. Women need more Calcium for there
bones then men. Every morning I take a liquid joint movement 2000
mg of Glucosamine, 1200 mg of Chondrotin and 500 mg of MSM. I
would recommend this supplement for anyone that has joint problems.
My right ankle use to bother me a lot where I could not jog for
months. I bought me a good pair of running shoes with sole inserts
and I take this joint supplement. It has helped me tremendously.
Make sure you have a good pair of running shoes because your feet
are very important because you need to walk on them every day.
After you work out you may want to drink a protein shake to replenish
your body. Protein is one of the body's main building blocks for
muscle, bone, skin, and other tissues. I like to drink a vanilla
or chocolate soy powder one mixed in my plain soy milk that is
low in sugar. That is another key element make sure your sugars
are low in the foods you eat. You do not want to be drinking sugary
sodas and eating candy loaded with sugar.
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 start dieting make sure you are eating 5 or 6 small
meals. I use to get cravings a lot but the more I started eating
healthier they diminished. You need to use some will power. If
I were you I would choose one day a week that you can just splurge
because if you don't you are likely to start cheating ever day.
Make that day at the end of the week. It is like your reward for
all your hard work during the week. But don't over do it! Now,
I still have cravings once a month. During that time I usually
do not do a lot but rest, watch a movie and eat my favorite junk
foods whether it is a salty craving or sweet craving in moderation.
Notice I said once a month in moderation! I did not say you can
eat it every day. You are what you eat. If you eat healthy then
you will look thin and healthy but if you eat unhealthy you will
be over weight and obese. In a few days I feel better and back
to my normal self. Remember, you are going to have down days just
don't make it every day.
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:
Include lots of fruits, vegetables, beans, legumes, whole wheat
breads, whole wheat pasta, oatmeal, whole grain cereals, nuts
and seeds. Drink skim milk or soy milk and eat egg whites. Don't
forget to order your vitamins and drink plenty of H2O.
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:
Don't do anything strenuous. Make sure you always check with
your doctor before starting a weight loss program. Get some good
exercise books and videos and learn the proper critique before
starting. You do not want to pull a muscle. It is very important
you stretch out good before starting any routine. I suggest taking
a brisk walk 15 or 20 minutes and doing some crunches to tighten
up the abs. Don't forget make sure you purchase a good pair of
walking shoes so you do not hurt your feet.
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 you eat out stay away from the bread and butter. Usually
bread in restaurants is made with white flour which is not good
for you to eat. Watch the dressing. Ask for them to put it on
the side and order light. Don't order anything breaded or fried
and if it is baked don't use butter maybe a little olive oil with
some seasoning hold the salt. A good choice is cooked salmon or
a salad with chicken breast but watch the dressing. Eating out
with friends and family can be enjoyable. Drink lots of water
it will keep you full longer. Say no to the dessert tray and ask
for fruit instead or a flavored tea or coffee. Use a little honey
or splenda sweetener.
Fitness Question #10 - What exercises
do you recommend for getting a bigger, rounder and fuller butt?
Answer:
There are a lot of different butt exercises you can do. Get a
good exercise book or video because it will show you the right
way to work your butt so you can get the results you want. I do
squats, lunges and I do some butt exercises on the floor to give
me a tight, heart-shaped butt.
Fitness Question #11 - What is the
most challenging thing you deal with about consistently staying
in top shape?
Answer:
Considering I was in a car crash I would have to say my balance.
I have to be very careful when I do light jogging or aerobics
because I tend to lose my balance. Also, because I do not sleep
very good and I stay very busy I get tired a lot. So, this is
a challenge for me. I just want to say the older you get it is
harder to say in shape because our metabolism slows down. Choosing
to eat right and exercise has to be a daily decision. It does
not come easy. Like the saying goes, no pain no gain. You cannot
expect to gain results with out a little pain. It is going to
cost you having to say no to those fried French fries, Pizza,
Crispy Crème Doughnuts, Ice-cream Sundaes, Burgers, etc.
when your friends are indulging in them but just think of all
the weight you are losing and the results you are gaining. Soon
you will be in that 2 piece bikini or wear that strapless dress
you have always wanted to wear but could not get in to.
Fitness Question #12 - Please describe
your normal diet. What do you eat in a typical day to stay in shape?
Answer:
 Breakfast:
I drink 20 ounces of water with my vitamins. The water helps me
flush my system of toxins and impurities. If I am in a hurry I
make a smoothie with either plain soy milk or orange juice and
mix it with vanilla or chocolate soy powder. If I have time I
like to make a fruit smoothie in the blender using a banana, strawberries,
peaches, or blueberries. You can use your favorite fruit. These
smoothies are very refreshing and filling. Other mornings after
my jog I have one packet splenda maple-sugar oatmeal, strawberries,
blueberries or pineapple and watermelon. (Depending on the fruit
in season. I also like peaches or pears.), I have 4 egg-whites
for protein. Breakfast should be your biggest meal and make sure
you have something with protein every time you eat. I recommend
cooking eggs on a Sunday for the week.
Mid-Morning Snack: rice cakes, carrot sticks, mozzarella
stick, fruit, yogurt or a smoothie. (Make sure you have either
just a yogurt or a smoothie. You may also have carrot sticks with
a mozzarella stick or peanut butter and celery is good too.
Lunch: small spinach nut/fruit salad or I have a small
salad with tuna. Sometimes I like a bake piece of fish, brown
rice takes 5 minutes and a small salad with balsamic dressing.
Mid-Afternoon Snack: trail mix or almonds.
Dinner: garden veggie burger & steamed vegetables
or salad or chicken breast-no skin, steamed veggies and maybe
some brown steamed rice. If I do not want meat I may just have
a salad and a soy protein shake with Vanilla or Chocolate.
Note: Before I go to bed I have a very small bowl of shredded
wheat and plain soy milk with ½ of banana. This seems to
keep me full until the morning.
Fitness Question #13 - What type of
exercises do you include in your routine to stay in shape?
Answer:
Strength Training Exercises: I do a mixture of exercises
and cannot name them all. I do butterfly presses either on the
machine or just using my arms, bicep curls, tricep curls, sitting
row, lat pull down, seated lat row, leg extension, leg presses
Cardio Exercises: I either jog outside or the treadmill,
do light aerobics, ride stationary bike or fast pace walking.
Additional Training: I do push ups, squats, lunges, a
mixture of crunches to tone the abs, butt exercise and leg exercise
on the floor. I climb up a small 2 step ladder to work my butt
and legs. But I need to be careful I do not fall.
Fitness Question #14 - What are the
top 5 tips (specific exercises, diet advice, etc) you recommend
for developing toned and defined arms?
Answer:
1. Doing a mixture of bicep curls and tricep curls will define
your arms. Tricep curls are good for toning up the back of your
arms that are sometimes flabby and you do not want to wear sleeveless
shirts. Toning up the back of your arms will do the trick with
tricep curls.
2. Remember, if you want to tone you need to use less weight
and more reps.
3. As you lose weight your arms will become more defined and
toned. They will not be flabby.
4. Push ups are a good way to tone up your arms and give them
a more define look with out bulking up.
5. A lot of times I will do bicep curls, tricep curls and arms
exercise using two cans of beans or corn. You can also use 2 pd
arm weights when you brisk walk but you need to be careful when
using weights, because if you use to much weight you can cause
ligaments and/or joint pulls and/or tears.
Fitness Question #15 - What are your
top 5 tips for losing unwanted body fat?
Answer:
1. Decrease your calorie intake.
2. Watch your fat grams.
3. Exercise, exercise and exercise! Whether you are taking a
short walk around the block, climbing the stairs, jogging, walking
to the store or mail box do some type of physical exercise to
get your blood pumping and to keep yourself in shape. Don't become
sedentary.
4. How big is your portion size? Control portion sizes. Check
a pyramid guide to see what the portion sizes are for certain
meats, vegetables, fruits and fats. Use your hand as a guide -
Generally, a serving size portion is what can fit into the palm
of a person's hand.
5. Eat healthy and wholesome. Remember you are what you eat.
If you eat healthy you will look healthy and toned but if you
eat only junk food then you will look fat and obese.
Fitness Question #16 - What are your
top 5 tips for gaining lean muscle mass?
Answer:
1. You gain muscle mass by lifting less weight and more reps.
This will give you a defined and toned body and you will not look
bulky.
2. Make sure you eat lean meats not fatty. Eat a lot of tuna,
fish, chicken breast no skin, turkey meat and egg whites. Don't
eat beef and pork.
3. Watch your fat intake. Don't cook with butter cook with olive
oil and use seasoning without salt. Dressing is fattening too
so use it sparingly. Use fat-free mayonnaise or mustard on your
sandwich and only use whole grain bread not white bread made with
flour.
4. Also your calories. Figure out how many calories you need
to eat to lose a pound. Find out your BMI-body mass index. BMI
is a measure which takes a person's weight and height into account
to find the total fat in adults. When a person's BMI is high they
are at greater risk of developing additional health problems.
5. Eat lots of fiber and drink water to detox your body. Eat
fiber rich grains like whole wheat bread, pasta, oatmeal, vegetables
and fruits. Soybeans are a good source of protein and low in fat.
Soy beans build muscle and low in fat. Drink lots of water because
when you exercise your body gets depletes natural body fluids
and drinking a lot of water helps keep your body purified from
toxins building up.
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. You need to be determined that this is something you really
want to do and go after it. It is going to cost you and you will
have to sacrifice and give up those things you enjoy eating if
you want to see hard earned results.
2. If you can find a good fitness partner whether it is a friend,
husband, wife, girl friend or boy friend that each of you will
be accountable to that would be something I recommend but if not
that does not mean you cannot do this alone. Where there is a
will there is a way. You need to stay positive and motivated.
Keep your head up. You can do this!
3. Make sure you keep yourself busy away from the refrigerator.
Take a walk, exercise class, go to church, read a book, pray,
see a relative or friend but find something to keep your mind
active.
4. Ladies I know once a month we feel bloated and depressed.
Try to control yourself. I know you may have cravings to eat salt
or sugar but do it in moderation. Don't let this prevent you from
going back to your routine where you left off. If you mess up
a day or two with your goals get back on track and start where
you left off. Allow nothing to stop you in your tracks.
5. Reward yourself and go clothes shopping. Try on a new dress
or pair of jeans. Look at yourself in the mirror you are part
way there. Be encouraged to press on! Maybe get your hair or nails
done. Be happy and joyful. There is a lot to be thankful for.
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:
In the morning I jog 30 for minutes outside. Then I go back in
the gym in the evening and I work on abs, push ups, biceps, and
chest exercises. I jog for another 30 minutes on the treadmill.
Tuesday: In the morning I jog 30 for minutes outside.
Then I go back in the gym in the evening and I work on abs, push
ups, legs and butt. I jog for another 30 minutes on the treadmill.
I also use my small 2 step ladder.
Wednesday: Rest
Thursday: In the morning I jog 30 for minutes outside.
Then I go back in the gym in the evening and I work on abs, push
ups, shoulders and triceps. I jog for another 30 minutes on the
treadmill.
Friday: In the morning I jog 30 for minutes outside. Then
I go back in the gym in the evening and I work on abs, push ups,
squats, lunges, butt and leg exercises. I may do a few chest exercises
too.
Saturday: In the morning I jog 30-45 minutes outside or
on the treadmill, push ups and ab exercises.
Sunday: Rest
Note: My exercise program can be a little strenuous for
the beginner or maybe someone that does not have the time. You
may jog, walk or ride the stationary bicycle once a day. When
you do strength training exercises to gain muscle and bulk up
you need to increase your weight gradually. Women that just want
to tone and strengthen their muscles need to do low reps. To bulk
it is recommended you do 3 sets of 6 reps and to tone do 10-12
reps in 3 sets.
The Mayo Clinic recommends:
*At least two hours and 30 minutes a week of moderate aerobic
activity (think brisk walking or swimming) or one hour and 15
minutes a week of vigorous aerobic activity (such as running)
- preferably spread throughout the week.
*Strength training exercises at least twice a week.
My objective right now is to get more ripped and toned. So, I
have a tendency to push myself to get the maximum results that
I am trying to do. THIS IS SOMETHING I DO NOT RECOMMEND FOR EVERYONE!
Especially since my sleeping patterns are so awkward and I keep
so busy. Please check with your doctor before starting any fitness
program. What works well for me may not work well for you. Everyone
is different and they need to work at their own pace. I change
my fitness program accordingly to fit my needs and how I feel.
You can too! Staying healthy is important but it is not everything.
Make time to rest, pray, enjoy the day, nature and all that God
freely gives us. Any exercise is better then none. It is very
important you get your sleep and rest. Do not over due it! Your
muscles needs time to heal.
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. Diet plays an important role. We tend to eat more food then
the body requires. As you lose weight you will lose fat around
the stomach. Eat lean meats such as tuna, salmon, turkey and chicken
breast.
2. Drink lots of water. It rids your body of toxins and impurities.
You also will lose any water gain sometimes held in your belly.
3. Stomach crunches and AB exercises that work the stomach muscles
are important. When you build muscle mass you are helping the
body to burn calories and shrink the fat storage.
4. Stress causes you to gain weight around the stomach and it
causes stomach problems with bloating and gas.
5. Avoid junk food and sugar all together whether it be cakes
or cookies. No sugar is good for you and you will gain belly fat.
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. Women tend to gain weight in their hips, thighs and butt especially
after they have had a baby. Gaining weight is very hard to lose
which must occur gradually. You must not feel discouraged or want
to give up.
2. Having a high cardio work out is important. For me walking
and jogging has helped me tone my thighs and hips down. I have
had to workout very hard to get the weight off and I am still
trying for more. It is easier to put the weight on then get it
off.
3. I believe the high reps of butt exercises I do 5-6 days a
week has helped me insignificantly. I do a series of squats and
lunges too. Some day I do 15-20 minutes of low-density aerobics
with leg lifts.
4. Watching my calorie intake, portion sizes and changing my
eating habits has also helped me tremendously. Not eating whatever
I want, when I want and eating real late at night. I slowed down
my metabolism down because I use to skip breakfast and I would
not get hungry until after 3 p.m. Then I would eat dinner late
with my husband and stay up late snaking. That is where I believed
I gained a lot of my weight and kept it on.
5. Every day I take a weight loss supplement that helps burn
the fat in my hips, thighs and buttocks. I take a capsule that
contains green tea with acai berry, lecithin, cayenne fruit and
chromium picolinate. I take lecithin 2-3 times a day, the green
tea with acai 2 times a day and cayenne fruit 2-3 times a day.
There are so many weight loss vitamins you can take but you want
to find out which ones work for you because not everyone should
mix them. Different things work on different people. Always ask
your physician before starting any exercise plan taking vitamins.
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