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Fitness Models Questions & Answers - Grace Carney
Diet Exercise Advice
Grace Carney - Fitness Model Statistics
 Name:
Grace Carney
- Height: 5’3”
- Weight: 106 pounds
- Date of Birth: December 12
- Hair Color: Brown
- Bust: 32D
- Waist: 25”
- Hips: 32”
- Location: Cleveland, Ohio
- Website: www.fitnessbygrace.net
Grace Carney - Fitness Model Photos
    
Grace Carney - Fitness
Model Background
How did you get started in the fitness field?
Answer:
I have been in the fitness industry since I can remember. I would
go to the gym with my father everyday starting at age 3. Something
fun and interesting at such a young age turned into an exciting
passion for life.
What is the #1 thing you like best about being into fitness?
Answer:
I always feel amazing, healthy, energetic and ready to conquer
anything! There is no better feeling than being healthy. That
is one thing that money cannot buy. We should always cherish and
never take it for granted.
What has been your biggest accomplishment in the fitness field?
Answer:
Helping others reach their goals! Haha, I’m like a little
kid when I see my client’s goal in view, I get stars in
my eyes and goose bumps all over. I’m usually crying tears
of joy with them when their goals are reached. Its such a great
feeling and a wonderful fulfilling accomplishment!
Grace Carney - 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:
 You
can do both. The most important thing to do is build your portfolio.
Both with photoshoots and pictures, get involved in promotions
and events and get together a resume so that when you do make
contacts, you already have your information available for them.
Sometimes when you’re just getting started, an agency is
the way to go since they may be able to direct you and teach you
in the beginning.
Fitness Question #2 - Please describe
a typical day for you. What is your daily routine like?
Answer:
There are no typical days for me. Haha, everyday is a wonderful
adventure. I am always changing things up for my clients, members
and myself to always make each day fun and interesting. So, with
that said, a daily routine might go something like this, depending
on what time of the year it is and if I am in training for a competition.
Immediately upon waking up, I either go outside or to the gym
to do some hardcore plyometrics or sprints then of course eat
a clean healthy breakfast (including protein!) upon completion
of my workout. After breakfast, it’s time to return all
emails for work and work on any meal plans or workout plans that
need to be done for the day, then off to the gym for the day for
me! At the gym, I will spend the majority of my time training
clients while teaching a few Bootcamp classes in between. I make
sure I schedule myself in my planner as a client so that I am
sure to have an hour dedicated to my own strength training as
well. I am also the Health & Wellness Coordinator for our
establishment, so I do promotions and paperwork for that when
needed. I usually train clients and teach classes until late evening.
I truly love my job!
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:
Definitely plyometrics! They are amazing for your entire body
and burn more calories than most any other exercise done using
same amount of time. They will surely have you sweating before
20 minutes!
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:
It is safe to lose 2-3 pounds a week. Of course everyone is different
and individuals with more weight to lose will shed more than those
with less weight to lose. Every “body” is different
and with HEALTHY EATING and REGULAR WORKOUTS, 2-3 pounds a week
is a very realistic and healthy goal. Losing weight too quick
could encourage saggy skin and losing too slow can be a de-motivator.
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:
I always recommend to my clients to eat some sort of complex
carbohydrate or a piece of fruit within a half hour before a workout.
Carbs are not the enemy, we need them for energy. I also make
sure they have some sort of fast digesting protein (whey powder
or shake) within a half hour after a workout. There is only a
30 minute window after a workout to get that protein in our system
to help repair and recover the muscles that we just worked. Glutamine
is also a recommendation for before and after a workout for muscle
repair and recovery as well.
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:
I ALWAYS have 1 cheat meal a week (only one)! This is great for
your metabolism because it keeps it guessing and it satisfies
your craving while giving you something to look forward to weekly.
Always keep in mind your goal, since this helps tremendously when
the urge to cheat arises. And as a last resort, hang a very unattractive
picture on your fridge!
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:
 Complex
carbohydrates like oatmeal, sweet potatoes, brown rice. Lean proteins
like boneless skinless chicken breast, fish and steak. Veggies
and healthy fats like almonds and olive oil. All of these are
great staples to have when attempting to obtain a healthy, lean
physique. Just be sure to monitor your portions and use a scale
when measuring food.
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:
The first thing to do is hire a personal trainer. Going to a
gym can be intimidating for first timers and individuals that
haven’t worked out in a while. It is extremely important
to have good form and perform an exercise properly in order to
eliminate injury and to see positive results. After the personal
trainer sets you up on a regimented workout program, determine
to achieve a healthy, balanced lifestyle by making exercise and
clean eating a daily habit. If you’re not sure how to eat
healthy and regimented, a personal trainer will be able to create
a personalized plan to help you get and stay on the right track.
I personally customize meal plans and workout plans daily for
each individual’s goals and needs to either get them started
and/or keep them motivated and on the right track for life. Keep
in mind that daily exercise plus clean healthy meals (adequate
calories) plus proper rest equals weight loss and improved health.
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:
You will never be able to get the same results from restaurant
food that you can get from preparing your own meals. Restaurants
add tons of sodium for taste and preservatives that can impair
your weight loss goals. Sodium makes you retain water and ultimately
is bad for you in abundance. Try to limit eating out to just occasionally.
There are many phone applications or websites that provide many
different restaurant
nutritional values out there that you can check in advance
to figure out the healthiest options at any restaurant you choose
to visit. Usually a side salad is the best alternative when dining
out but beware of dressings. Sometimes they can have more calories
in them than a cheeseburger and fries. Stick with just plain oil
and vinegar, at least that way you can monitor how much you put
on your salad.
Fitness Question #10 - What exercises
do you recommend for getting a bigger, rounder and fuller butt?
Answer:
Lunges and squats are the best butt enhancing and toning exercises.
There are many different alternatives for these exercises as well,
like using them with weights, on elevations, stationary and walking.
Squats are to the booty what chest presses are to the chest.
Fitness Question #11 - What is the
most challenging thing you deal with about consistently staying
in top shape?
Answer:
Attending social events. Parties, gatherings and meetings are
usually loaded with bad, unhealthy food and beverages. I overcome
this challenge by ALWAYS having a cooler with prepared meals with
me.
Fitness Question #12 - Please describe
your normal diet. What do you eat in a typical day to stay in shape?
Answer:
Breakfast: I always have a big breakfast, since
it is the most important meal of the day. Breakfast usually includes
oatmeal, egg whites and fruit.
Mid-Morning Snack: Depending on what time of
the day I workout, I’ll have my protein pudding or shake.
Lunch: Spinach lettuce, lean protein (chicken
or fish), sweet potatoes.
Mid-Afternoon Snack: Lean protein, peas, brown
rice.
Dinner: Lean steak, whole wheat bread, green
beans.
Note: I usually eat 6-7 meals a day, all similar
to the above, depending on if I’m training for a competition
or not.
Fitness Question #13 - What type of
exercises do you include in your routine to stay in shape?
Answer:
Strength Training Exercises: I love chest presses
and weighted dips! Both of these exercises are amazing for your
upper body and when done properly, show great results!
Cardio Exercises: I usually do sprints, jog,
or bike. I change it up daily to keep my body from plateauing.
Additional Training: Plyometrics! These are
wonderful! You feel the burn immediately and it usually lasts
throughout the day.
Fitness Question #14 - What are the
top 5 tips (specific exercises, diet advice, etc) you recommend
for developing toned and defined arms?
Answer:
1. Limit your amount of sodium. Sodium will retain water and
make you feel bloated.
2. Eat lean, clean small meals at least 5 times a day.
3. Work all muscle groups at least once a week.
4. Drink at least one gallon of water a day on training days.
5. Tricep pushdowns are great for toning triceps.
Fitness Question #15 - What are your
top 5 tips for losing unwanted body fat?
Answer:
1. Eat small, clean meals 5-6 times a day.
2. Do cardio in the morning on an empty stomach.
3. Limit sodium.
4. Drink plenty of water.
5. Be sure to strength train to blast those calories.
Fitness Question #16 - What are your
top 5 tips for gaining lean muscle mass?
Answer:
1. Lift heavy with low reps.
2. Eat adequate amount of calories to feed your muscles.
3. Eat protein at every meal.
4. Be sure to get at least 1 gram of protein per pound of body
weight daily.
5. Get plenty of rest to repair and recover your body from 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:
Answer:
1. Keep a fitness
journal to record everything you do.
2. Get a workout buddy if you need that extra push.
3. Hire a personal trainer so you have someone to be accountable
to.
4. Get rid of any junk food in your house so there is no temptation.
5. Take progress pictures weekly to keep you going strong and
motivated.
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:
Morning cardio either on treadmill or bike. I usually always do
legs on Mondays. Alternate supersets and trisets. Lunges are my
favorite.
Tuesday: Morning sprints outside. Back and biceps
with back first since it is the bigger muscle group out of the
two. Pulldowns are always on my back day. Abs are added at the
end of my workout for usually 15-20 minutes.
Wednesday: Plyometrics (outside if no rain).
Thursday: Chest and triceps. Chest being done
first since it is the bigger muscle. Chest press and flyes are
always a staple in my chest workout. Kickbacks and dips are always
on my tricep day as well.
Friday: Morning sprints outside. Shoulders and
calves. Calves are neglected by so many but I always work them
at least once a week. Arnold presses are my favorite on shoulder
day, since I can always feel the burn.
Saturday: Rest
Sunday: Rest
Note: We all have different goals and I do train
differently during certain times of the year depending on if I
am training for a competition. If you’re looking to lose
weight and burn fat, you would increase the cardio significantly.
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. Eat clean, healthy meals daily.
2. Do 15-20 minutes of abs every other day.
3. Give abs 48 hours rest between workouts. They are just like
every other muscle and need proper rest to recover and repair.
4. Do 45-60 minutes of cardio 4-5 times a week.
5. Strength train to burn fat and calories.
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. Sprints.
2. Lunges.
3. Squats.
4. Biking.
5. Glute machine.
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