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Fitness Models Questions & Answers - Heather Hentschel
Diet Exercise Advice
Heather Hentschel - Fitness Model Statistics
 Name:
Heather Hentschel
- Height: 5'7"
- Weight: 144.5 pounds
- Date of Birth: 10/09/1985
- Hair Color: Brown
- Bust: 36A
- Waist: 26"
- Hips: 34"
- Location: Auburn, California
Heather Hentschel - Fitness Model
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Heather Hentschel
- Fitness Model Background
How did you get started in the fitness field?
Answer:
I've always been a very active child and teen. As years went
on I started to slip away from fitness till the day I walked into
fitness 19. That day has forever changed my life. The fitness
field was kind of an accident. I was just going into the gym to
lose a couple of pounds and work with my hot trainer. My trainer,
I believe was the one who got e into fitness. He never let me
quit, never gave up on me. Every time I thought I couldn't do
that last set he make me push away the "I can't" to
"I can". With him being my trainer/ex-boyfriend I wanted
to show him I don't give up and he always remained positive which
helped out immensely.
Through him and his passion for health and fitness and how he
made me feel through the months of training, I became a part of
the fitness world. I would train my friends, read any book I could
on fitness, made healthy eating habits, thought my friends how
to improve their eating habits also. Fitness became my life and
I love every minute of it; from the beads of sweat to the sore
legs in the morning after a great work out. It makes me whole.
What is the #1 thing you like best about being into fitness?
Answer:
Being in control. I can do whatever I want to my body. I can
slim down and tone up, I can let loose and get soft or I can build
and get buff. I can take supplements and speed up the process
or I do it naturally. I love finally having control over something
in my life. Fitness does not control you and that the best part.
What has been your biggest accomplishment in the fitness field?
Answer:
Having inner confidence. I never truly was happy with who I was.
I pretended to be happy and always had a smile on my face but
inside I was dying for something different. Through working out
and becoming fit I have inner and outer strength. I know I can
push myself over and beyond my limit and that anything is possible
when you put your mind to it. I found real inner confidence through
working out. It brought out a whole new side of me. Sure the attention
is great but I know how hard I had to push myself to get to that
point. I love who I am, I love every curve on my body, I love
the confidence it gave me. I embrace my body and personality it
all works together making me the best person I can be!
Heather Hentschel
- 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:
First set a goal on which top magazine you would like to be on
the cover of. What I did first interview a couple photographers
and then hired the one I thought I would work best with and that
could see my vision. Try to choose one you that you are comfortable
with at your first meeting. If you and your photographer can't
connect it will show in your pictures. The benefit of hiring your
own photographer is you can pick our outfits, you can pick your
poses; can choose the site for the shots. Your basically in control
of the shoot, which helps because you no you the best and what
works for you. After the pictures have been shot you are able
to pick what pictures you like and you are able to send them to
any agency you choose. Say an agency picked up and wanted to sign
you then they can re do pictures if needed, the plus you are signed
with any agency and its all because of your vision and leadership.
Fitness Question #2 - Please describe
a typical day for you. What is your daily routine like?
Answer:
 I
wake up around 8:30 am, first thing I do is wash my face and then
have breakfast which consist of 2 egg whites and one egg scrambled
and ground turkey mixed in with it, then a banana and some water.
The depending on my work schedule ill either go to work from 10am-4pm
or from 3pm-8pm, so if I work the PM shift I will pack a healthy
lunch/dinner with chicken breast, protein bar, salad (Italian
dressing), steamed veggies, some fruit, bottled water, almonds
and some hard boiled eggs. I eat about every two hours so I pack
a lot of food. I'll go to the gym and work out for about 2 hours.
I start off doing about 15 minutes of stretching, then 30 minutes
of combined cardio on the treadmill. Then I work one muscle group
a day and do abs 4 times a weeks and that takes me about 40 minutes.
When doing one muscle group a day I do 5 different workouts and
do 3 sets of 15 reps, after that I cool down with a mile of cardio
on either the elliptical, treadmill of stair climber. Then with
my work being right around the corner I head off to work. If I
work a PM shift I either go home back to Auburn or hang out with
some friends. If I have an opening shift at work, I go from work
to the gym. With my days off at work, I try to get all my errors
such as; paying bills, looking for modeling work and new photographers,
of I sit and watched my recorded shows and then head off to the
gym and most important I get to sleep in!
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:
Intervals training on cardio machine at least ½ hour a
day. Intervals consist of high incline at short pace and a low
incline at high pass. At least 5 days a week till your goal weight.
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:
Should focus on losing 1.5-2 pounds a week with healthy diet
and exercise. This small amount will be easy to keep off and is
safe amount to lose each week.
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 many different supplements that can be taken, not all
are great for your body but there are natural I would take a pre
workout drink, such as "Jacked." Pre workout drinks
give you an extra boost in energy and help you remain focused
in you workout. Try to drink this pre workout drink 20 minutes
before your workout. If you have enough energy to work out a protein
drink mix will do. Make sure you purchase a protein drink that
is a leaning supplement mot a muscle gainer. This protein drink
can be drunk before and after a work out to re gain muscle mass.
After your workout, if you don't have protein shake you can eat
a protein bar or a piece of chicken. Make sure you consume some
sort of protein 40 minutes after you work out. Stay away from
any dairy or carbohydrates after working out.
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 say what you crave is what your body should not have when
you're changing your lifestyle of eating. Give into your cravings
because if you don't it will lead to binge eating everything you
crave. Just make sure to do it in small portions. Anything you
want to eat, eat half of that. If you craving salty foods make
sure you're avoiding carbs as much as possible like pretzels,
popcorn and potato chips. Salt/sodium retains water with will
make you bloated. If you're crazing salty foods try to eat roasted
sunflower seeds or almonds. There are foods that will satisfy
your cravings just do a little research and you won't have to
give up on the things that taste so good. For sweets avoid the
candy isle.
When I'm having a sweet tooth I love the produce section and
granola. Grapes are so good when having a sweet tooth or if you're
craving chocolate go for the dark chocolate. It has less sugar
and is better for your body. Also the brand Skinny Cow makes great
treats that are health for you when having a sweet tooth. Its
OK to eat the food you crave just do it in moderation and you
shall be fine. Soon enough your cravings for junk food will disappear
when your putting healthy things into your body. The first month
is the hardest to kick the junk food habit.
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:
Foster farms chicken breast (my favorite), brown rice, eggs (use
egg whites only) ground turkey (I scramble it in my eggs) protein
powered (ask the person working there for lean protein), fruit,
assortment of veggies, almonds, tuna in water, fresh fish: salmon,
green tea, whole wheat carbohydrates, peanut butter (put on slices
of apples), vegetarian soups (broth soups nothing creamy.) and
maybe some granola. This is a great shopping list base to start
off with.
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:
Circuit workout with weights and cardio 3 times week t. Eat more
veggies cut out one thing of sugar a month. Start eating breakfast
every morning, this will help boost your metabolism and give you
more energy through the day.
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:
There is a book called "eat this, not that." I do own
it and it even helps me out, it has great guidelines on how to
eat out. But the first thing you can do if ordering meat ask if
it can be grilled (try to stay away from breaded meat), try to
order chicken. Its high protein and one on the leanest meats you
can eat beside fish. Eliminate all sauces that are creamy such
as; ranch, 1,000 island dressing, mayonnaise (a must), etc.
I say if you can't see through it don't eat it. If you want to
have bread see if they have whole wheat. That goes for rice to,
stay away from white breads they are complex carbs and very hard
to work off. Try to eliminate as much cheese and dairy as possible
for it high in fat and tend to make you bloated. Instead of fries
ask for a salad, some fruit or load up on veggies. Also all restaurants
have nutrition guides you can ask to see that or ask if they have
an "eat right" menu. Instead of ordering soda replace
it with tea or water.
Fitness Question #10 - What exercises
do you recommend for getting a bigger, rounder and fuller butt?
Answer:
1. Squats (3 sets of 15 reps)
2. Walking lunges (3 sets of 20 reps)
3. Kickbacks
4. Hamstring hyperextensions.
5. Leg press machine (3 set of 15 reps)
Fitness Question #11 - What is the
most challenging thing you deal with about consistently staying
in top shape?
Answer:
Eating. I love food. I love sweets, it my weakness. If I don't
eat every 2 hours I tend to want to eat anything in site. When
I'm sad or having a bad day I tend to want to eat pizza or something
greasy. I mean I have my days and weeks were temptation is there
but my will power takes over, but then I have those weeks were
I crack and I eat ice cream, tons of carbs or a lot of juice.
Ill still workout everyday but diet is 70% of losing and maintaining
weight. Food is the most challenging because there are so much
delicious things to eat especially during the holidays.
Fitness Question #12 - Please describe
your normal diet. What do you eat in a typical day to stay in shape?
Answer:
Breakfast: I have 2 egg whites and one egg with some lean
ground turkey meat all scrambled together. A piece of fruit and
some water.
Mid-Morning Snack: handful of almonds, yogurt and apple
slices with natural peanut butter.
Lunch: either a salad with light Italian dressing or a
chicken breast with steamed veggies.
Mid-Afternoon Snack: I have either a protein shake in
the morning that consists of 10 ounces of nonfat milk, on banana
and a spoonful of natural peanut butter and ice. I blend it up
and it makes a great snack.
Dinner: Chicken breast, veggies and about a cup of brown
rice.
Fitness Question #13 - What type of
exercises do you include in your routine to stay in shape?
Answer:
Strength Training Exercises: I do everything with weights
with about 3 sets of 15-18 reps. Training from incline leg press
with 280 pounds, squats 75+lbs, lunges 45 pounds, calf raises,
kickbacks with resistant bands, prone hyperextensions, an exercise
on the yoga ball to strengthen my hamstrings, quad exercises on
a machine. For arms I do resistant band, arm curls 20 pounds each
are, pull downs 35 pounds, I do chest press, should raises, I
do rows for my back work out. I like to switch it up so my body
has some shock when I incorporate a new workout.
Cardio Exercises: go on the treadmill and run 3 miles
at an incline of 1.5-2 and run 5.5-6 mph I also will do intervals
of incline 15 and 3.5 mph and walk that 4 min and then run 6.0
mph at an incline of 1.5 for 4 min and when I get to 3 miles I
stop. So takes about 45 min. Of ill do the elliptical for 30 min
at a resistance of 13 and/or stair climber for 50 flights.
Additional Training: Swimming, cardio kickboxing for an
hour, hiking for about 2 hours, spin class and in the summer I
do yoga.
Fitness Question #14 - What are the
top 5 tips (specific exercises, diet advice, etc) you recommend
for developing toned and defined arms?
Answer:
1. Arm curls
2. Push up
3. Rope arm curls
4. Bench dips
5. Triceps over the head rope pulls
Do all these exercise 3 set of 18 reps. Make sure you are breathing
in your nose out you mouth, oxygen is key. It feeds the muscle
and helps them perform better. Water and rest breaks are needed.
Remember to eat healthy and protein is key to lean muscle build.
Fitness Question #15 - What are your
top 5 tips for losing unwanted body fat?
Answer:
1. Interval Cardio training 20-30 minutes 4-5 times a week.
2. Eat clean. Such as veggies, fruits, fish and chicken.
3. Stay motivated, work out at least 4-5 times a week with weight
training incorporated.
4. Drink plenty of water.
5. Eat 3 healthy meals a day and 2-3 snacks every two hours of
that meal.
Fitness Question #16 - What are your
top 5 tips for gaining lean muscle mass?
Answer:
1. Consume large amounts of protein, such as chicken, fish, almonds.
2. Drink plenty of water.
3. 30-45 minutes of intense cardio.
4. Light weight training but more reps (4 set of 20 reps will
do).
5. Eat breakfast, lunch and dinner and snacks in between. Try
to eat at least every two hours.
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 your goals on paper. Tape them up to where you see them
everyday.
2. Set realist timelines. Each month set a weight you would like
to be at.
3. Buy a pair of "goal" pant or bikini you would like
to fit in at the end of your goal "time frame".
4. Stay positive. Rome was not build in a day. Hard work pays
off.
5. Do not compare yourself to other women or celebrities. You
are unique and beautiful in your own way. So if you feel good,
then your doing great.
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:
At the gym I will do one targeted area. So if I do arms I will
first warm up on the treadmill and run about a mile or 3. Then
go off to weights and do arm curls (works the biceps) 3 set of
15 reps with a weight of 22.5 pounds. Then off and do arm dips
were my feet are raised on top of a yoga ball and my arms are
in back of me on a bench and I will do dips 3 set of 15. Then
I will do push ups 3 set of 18. After that ill go to the universal
machine and use a rope to do pull downs to work my triceps and
do 3 set of 15 with 35 pounds. Then comes cardio again ill do
my intervals for 2 miles then stair climber for 50 flights of
stairs.
Tuesday: Treadmill 30min. Then I will do my back, with
rows about 3 sets of 18 with 35 pound weight. Lat pull downs,
dumbbell rows. For lower back I do hyperextensions and dead lifts.
Wednesday: Abs: 75 floor crunches. Rest. 45 ropes pull
down crunches, rest. 60 bicycles. Rest 30 second plank holds 3
sets. Rest. Roman chair leg lifts 3 set of 20 reps. then ill do
a cool down on cardio for 2 miles.
Thursday: Legs: incline leg press 3 sets 15 reps of 280
pounds. Walking lunges 3 sets of 18 reps with 40 pounds. Squats
120 pounds, 3 sets of 15 pounds. And then ill do 20 kickbacks
each leg 3 times with a resistant band.
Friday: All cardio. Stair climber 50 flights of stairs,
cardio incline 30-45 minutes (about 3 miles) then elliptical for
20 min.
Saturday: Rest
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. Drinking lots of water.
2. High cardio intervals 4-5 times a week at least for 30min.
3. Abs work outs. Floor crunches and incline sit ups will do.
Abs heal fast but start to burn quick when working out, make sure
not to over do the work out.
4. Clean diet.
5. Eat 5 small meals a day.
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. Walking lunges.
2. Mule Kicks with resistant bands.
3. Wall squats with weight (if possible).
4. Hip thrust, on floor.
5. Leg raises or kickbacks.
Make sure you're eating ever two hours, this helps maintain your
metabolism and increases your energy. Eat clean and drink tons
of water.
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