Fitness Models Questions & Answers - Diane Mohlman
Diet Exercise Advice
Diane Mohlman - Fitness Model Statistics
- Height: 5'4
- Weight: 115 pounds
- Date of Birth: 12/ 20/1972
- Hair Color: Blonde
- Bust: 34C
- Waist: 24 1/2"
- Hips: 34"
- Location: Burbank, California
- Website: www.Freneticfitness.com
Diane Mohlman - Fitness Model Photos
Diane Mohlman - Fitness
How did you get started in the fitness field?
I have always been active, played sports and implemented my own
exercise program as a teen, but the final nail in the coffin was
in my late 20's when I took a part time job at a gym. I had been
a member for years. Yes, I was a gym rat. I met my ex-husband,
a trainer who had a huge influence on my training. He liked more
muscular women and basically developed a program for me where
my body responded in that way. I didn't necessarily like it when
my arms got too big. I felt I looked to muscular which seemed
to scare people. I would get weird looks all the time.
Sometime during our marriage, I mentioned I wanted to get certified
but it didn't seem he was too thrilled with that idea. During
a separation period, I did a short certification course online.
I pretty much trained people in secret and on the side. For other
reasons, we just did not work out. Once we got divorced and I
got remarried, I enrolled in the school I wanted, got the education
I wanted and the body I wanted. The rest is history!
What is the #1 thing you like best about being into fitness?
love how I feel during an intense workout, and after when I'm
in a relaxed state which nothing compares. I love my muscles and
my abs. I love being able to put on anything and it fits. But
most of all, I love helping and sharing. So many people have the
wrong information. I love changing the direction a client is standing,
into a direction where they can achieve their goals and feel good
What has been your biggest accomplishment in the fitness field?
The sports nutrition course seemed pretty monumental when I finally
completed it. But on a serious level, probably being able to help
my mother and my father. Being able to give them breaking information
regarding the benefits of exercise and age induced ailments. Also,
finally getting the courses I wanted that armed me with amazing
info has probably and will continue to add more years to their
lives. Another big one for me is public speaking. It freaked me
out! Recently, I had been invited to give various lectures on
fitness to different corporate companies. These companies have
implemented a wellness program and asked various fitness and health
professionals to come and speak on this topic. I accepted the
invitations, and did, what I have been told, an amazing job. My
level of comfort shocked me. This is probably due to my passion
for the topic. In overcoming this fear I climbed a huge mountain,
and grew a little stronger.
Diane Mohlman - 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?
I wouldn't say I am the expert. But If you feel you stand a chance,
look for some legitimate websites, get there contact information
and send over some pictures and your bio. Nothing may happen,
but something may. That's how I have started.
Fitness Question #2 - Please describe
a typical day for you. What is your daily routine like?
It varies depending on the day, but usually its a few clients
in the morning. If I am going to present a lecture or exhibit
at a health expo, I use the middle of the day for this. When I
get home from lecture or expos, I train ME! Then I break and have
my afternoon clients, anywhere from 2-3pm and I am done with my
day by 10pm. I save my Saturdays for consultations and studying.
I take Sundays off! No work or school, I just train me!
Fitness Question #3 - I dont
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
If you are in the shape that can handle this type of training,
I would say sprint training. All out effort! That should leave
you feeling breathless and pretty worn out. Also, spinning is
pretty intense. Another very intense form of training that I tried
and was red faced and dripping sweat from was CrossFit. However,
I highly suggest and recommend that you are in good shape before
taking one of these classes. It is intense!
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?
The safe amount is 1-3 pounds, with 3 pounds being the highest.
You can lose more especially in the beginning. But that should
level out to the typical 2 pounds per week. Losing too much weight
too fast may not be all fat. More than likely, you are losing
lean muscle. Losing lean muscle leads to a slower metabolism,
which leads to gaining or regaining of weight. Slow, steady and
consistent progress. These are my rules to live by when losing
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?
(branched chain amino acids) before and after your training. Also
a good protein shake an hour before you take the BCAA's before
training, and about 45 minutes after you take your BCAA's after
(which you should take immediately following training). To up
the intensity of your workout, which will assist you with gaining
lean muscle and losing fat, you can take a good pre-workout drink.
There are so many and some may even have BCAA's in them, which
would mean you would not have to take any BCAA's separately before
your workout. Some of these drinks have caffeine which will aid
in fat loss. Also, L-Carnitine is a great supplement which helps
burn fat by assisting with movement of fatty acids into the mitochondria.
This process turns fatty acid to energy. L-Carnitine is like killing
two birds with one stone. You get additional energy so you can
train harder, and you get that energy from fatty acids, not a
bad deal. The few pre-workout drinks and powders I have tried
and liked are Jack 3d, Muscle NO by the makers of Muscle Milk,
No Xplode, and Fast Twitch. This just scratches the service. There
really is a lot that can help, and you can definitely avoid the
hard stimulants, and the illegal stuff.
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.
I never let myself get hungry. If I feel any kind of hunger type
feeling and it isn't time for my next meal then I snack on things
like an apple, string cheese or almonds. Just something that will
tide me over, and lets not forget water. Water can buy you some
time. Also, making sure you have your hormones checked by your
doctor may give you look at what is going on inside of you that
may be causing those cravings. Also, just stay away from the bad
foods. Remember, it its out of site, then its out of mind. But
no one is perfect and a good cheat is well worth it and deserved
when you have busted your tail and been good all week. Don't eat
a whole pizza, just have a moderate cheat meal. No need to over
do it. That is just not healthy. Don't kill your system, just
Fitness Question #7 - Im 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
want to fill your list with foods as close to their natural state.
Extra virgin olive oil, and coconut oil for your cooking and baking.
Quinoa, cracked wheat, basmati rice and unsweetened oatmeal for
your complex carbs. Apples, berries, oranges, and bananas for
your fruits. Almonds, walnuts, and string cheese for snacks. Chicken
breast, turkey breast, low fat cottage cheese, Greek yogurt, and
no sugar added yogurt for your protein. Maybe a simple protein
powder for the times when you are running low on time. I could
go on but this is a good start!
Fitness Question #8 - Im about
35 pounds over weight. I have never started an exercise program
and really dont know where to start. What tips can you give
me to get started on the right track?
Start slow and remember that your progression and weight loss
should be over time, not over night. Make it complete, trying
multiple types of exercise. This will help with all aspects and
give you an overall level of fitness. Your program should include
a form of aerobic exercise. If you like running, I would avoid
doing too much too fast in order to avoid injury (such as shin
splints) and burn out. Maybe start with an interval type running
program. Your program should also include weight bearing exercises.
Pushing yourself is good, but keep it all level appropriate. Slow
and steady progress is a harder progress to digress from.
Fitness Question #9 - I tend to eat
out most of the time and really dont 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?
Eating out is possible. Places like El Polo Loco, Sharkeys, Mediterranean
joints, even Wendy's has a salad that I fall back on during crazy
days. Always ask for salads with dressing on the side and go for
the option of an olive oil based dressing. While we are talking
about dressed food, undressed is better. So, no gravy, no mayo.
You can modify most menu items and reduce the calories significantly.
Fitness Question #10 - What exercises
do you recommend for getting a bigger, rounder and fuller butt?
Lunges, front squats, bent knee deadlifts, squats and plies.
Do a bunch of those, and watch the fullness of your butt really
Fitness Question #11 - What is the
most challenging thing you deal with about consistently staying
in top shape?
I would say time to train me. Being a trainer can get busy. I
loan so much of myself (physical and mental) to my clients that
I have to make the time and actually, at times, make an appointment
Fitness Question #12 - Please describe
your normal diet. What do you eat in a typical day to stay in shape?
I came up with the most amazing simple chocolate blueberry protein
shake. I'm usually super busy in the mornings so this is what
I turn to.
Mid-Morning Snack: Almonds, or walnuts, string
cheese, no sugar added yogurt. I usually have a piece of fruit
Lunch: Source of lean protein, source of complex
carbs (cracked wheat, quinoa and black beans already prepared
for the week is what I usually turn to), a hearty serving of veggies,
and if I am still hungry I will eat an apple.
Mid-Afternoon Snack: There is a whole grain
high protein fruit bread roll that I found. It has pretty decent
values and it tastes like I am cheating.
Dinner: If I am busy, I get a salad and toss
in quinoa, or black beans to give it extra nutritional value.
If I have time, then its chicken breast, some type of veggie (usually
brussels sprouts or asparagus) and one of my complex carb options
that I have prepared in advance for the week.
On a side note, I tend to eat 4-5 meals a day, and two snacks.
I find this works better for me and I don't ever end up starving.
I keep my energy levels up, and I don't get cranky from lack of
food. Food is serious to me. I need to eat often, and my meals
need to be complete. Complex carbs, protein, good fat and veggies.
Only when I am in a rush, do I settle for a salad and then I go
without carbs, but just for that meal.
Fitness Question #13 - What type of
exercises do you include in your routine to stay in shape?
Strength Training Exercises: Free weights, cable
machines, pilates, plyometrics
Cardio Exercises: Running and spinning (bike).
Additional Training: Punching the heavy bag,
and sometimes yoga but its few and far between.
Fitness Question #14 - What are the
top 5 tips (specific exercises, diet advice, etc) you recommend
for developing toned and defined arms?
1. Build every part of your arm muscle. Don't neglect any muscle.
2. Try alternating training sessions with heavy lifting low reps,
and higher weight with less reps. I do a two day split for all
muscle groups during the week, one session heavy one session lighter
or moderate in weight.
3. Develop your ability to do a chin up, even if you can't do
one, just pull, you will eventually be able to do one, then two.
This is a great exercise to develop your arms.
4. Pilates can give your arm muscles a longer and leaner look.
It also helps with flexibility which is needed to prevent injury
and execute a full range of motion during your various arm exercises.
5. Push ups are another great arm developer. If you can't do
military push ups, start with modified pushups to build enough
strength to transition to military ones.
Fitness Question #15 - What are your
top 5 tips for losing unwanted body fat?
1. Cut your SUGAR!
2. Eat only whole grain foods.
3. EAT! Don't starve yourself.
4. Do cardio.
5. Watch your calorie intake. Weight loss simplified means you
need to burn more calories than you consume.
Fitness Question #16 - What are your
top 5 tips for gaining lean muscle mass?
1. Eat complex carbs.
2. Lift heavier weight.
3. Maybe include a good protein powder to feed your muscles consistently
during the day.
4. Look into amino acids.
5. Take BCAA's before and after training.
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:
1. Look at it one day at a time.
2. Try various types of exercise to keep it interesting.
3. Find a training buddy.
4. Find a healthy alternative to recipes and foods that you
5. Eat in more than out.
Fitness Question #18 - What is your
training routine like? (Please include a few details - training
split, sets/reps, exercises, types of cardio, etc.)
Monday: I run anywhere from 7.5 to 12 miles,
then I train my legs and this would be my heavy day. So I would
probably do about 6 exercises, lunges, front squats, leg extensions,
leg press, bent knee deadlifts, leg curls and play on the reformer
a little (Pilates machine).
For my abs, I do ball crunches on the stability ball pushing
weight, and then do obliques on the stability ball with a dumbbell
in hand. I don't think there is a name for this movement, I kind
of created it on my own. I do 3 sets per exercise, and reps of
12, 10, and 8, maybe pushing the last rep. Weight increases based
on the exercise by either 5, or 3 pounds (for some exercises,
the increase would be per side).
Tuesday: I run again (my running is usually
daily, with a day off in the week on occasion). I will also spend
sometime on my spin bike. I may either do a 20-30 minute ride,
or do a 7 minute ride in between weight circuits. Today is heavier
shoulders with light to moderate weight with biceps and triceps.
I do shoulder press, Arnold press, lateral raise, high pulls,
rear deltoids, and steps ups on a plyo box while doing front raises
with a lighter weight.
I do cable curls, hammer curls, overhead triceps extensions and
triceps pull downs. The reps per set would be 12, 10, maxing at
8. Increase in weight may be 2.5 to 5 pounds based on exercise.
On occasion, I may select an exercise and do additional sets at
the end of each circuit. I may skip out on abs and just do a few
shoulder exercises on the Pilates machine.
I run again (yes, I am nuts). Today, I do about 20 minutes on
the spinning bike, maybe less, and do tons of work with a medicine
ball. Wood chops, over head squats, ball press (slightly gripping
the ball under hand and pressing forward firing off your chest
and shoulder muscles, you will feel it burn). Side to side ball
press (standing), Russian twists, standing triceps extensions.
I may also do a few plyo box jump up sets. I keep it to 3 sets
but I increase the reps, anywhere from 15-30 depending upon the
exercise. If I did not do abs yesterday, I do them today. I do
kick outs while pulling 25 pounds of resistance on each side on
my resistance machine. 3 sets of 30 reps, sometimes I push it
to 45 reps.
Thursday: Guess what I start with......YUP!
Run and probably skip on the spinning. Today would be back. I
just focus on back and go heavier. I would do bent over rows,
cable rows (one set standing pulling with my elbows up, one circuit
sitting pulling with my elbows down), isolated lat pulls, up right
rows. 3 sets of each exercise, reps would be 12, 10, 8, decreasing
as I increase the weight. I also may do a few sets of pull ups,
and a few sets of push ups. I do the pull ups, and push ups at
the end of my training so the reps would vary. I end with 3 sets
of hanging leg raises for my abs, about 30 reps.
Friday: Run. Today is my chest day. I would
also add biceps and triceps. Heavier weight with lower reps. Cable
flys, dumbbell chest press, dumbbell flys, hammer grip dumbbell
press, ball press, easy bar curls, concentrated bicep curls, cable
curls, skull crushers, dips, and overhead triceps extensions.
3 sets for each, reps of 12, 10, 10. I would forego on the abs
Saturday: Today, I usually skip on the running.
I go lighter with more overall training concentrating on back,
legs, shoulders. Cable rows, bent over rows, high pulls with kettle
bells, shoulder press, rear delts, lateral raise, squats, hyper
extension machine, leg extensions, sumo deadlifts. 3 sets and
reps of 15-20. I also do various exercises on the reformer. I
do abs today with ball crunches holding a weight overhead, and
then oblique ball crunches holding the weight overhead.
Sunday: Today I run but I may run less. At the
least, I will run 5 miles and at the most 8 miles. I do about
30 minutes on the spin bike. Today is chest, biceps, and triceps.
I may do 4-5 sets of these exercises, and lighter weight, more
reps (15-20). I include chest press, dumbbell flys, dips, triceps
pulldowns, dumbbell bicep curls, preacher chair bicep curls. I
may even do a few sets of push ups (I may do them off a stability
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
1. Cut out your sugar.
2. Do cardio.
3. Use heavier weights when doing abdominal exercises to build
abdominal muscles (hypertrophy) and your abs would show through
4. Do intense abdominal exercises like hanging leg raises, crunches
on a small core ball balancing with the ball at the small of your
back and keeping shoulders off the ground.
5. Pilates is great for developing a tighter midsection.
Fitness Question #20 - What are the
top 5 tips (specific exercises, diet advice, etc) you recommend
for toning the thighs, hips and butt?
1. Spinning and running at an incline either on the treadmill,
or up a hill.
2. Squats, both front and back, lunges, and plyometrics.
3. Do leg exercises on the Pilates reformer.
4. Watch the sugar! This will help with the weight loss and show
the muscles faster.
5. Do legs twice a week. One day with lighter weight and more
reps. The other day with higher weight and less reps.