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Fitness Models Questions & Answers - Heaven Ross
Diet Exercise Advice
Heaven Ross - Fitness Model Statistics
Heaven Ross - Fitness Model Photos
  
  
Heaven Ross - Fitness
Model Background
How did you get started in the fitness field?
Answer:
I got started in the field of fitness after battling health problems
and my desire to look like the bikini and fitness models I saw
photos posted on the wall at my dads job when I was just about
10 years old.
What is the #1 thing you like best about being into fitness?
Answer:
The best thing I like about being into fitness is it's a beautiful
industry . I like how I get to help people achieve their fitness
goals, while achieving my own. Fitness helps me take care of my
temple (body) and I get to meet a lot of interesting people.
What has been your biggest accomplishment in the fitness field?
Answer:
My biggest accomplishment in the fitness field has been being
in the Natural Michigan Classic 2002 and placing 5th in both fitness
and figure. My other great accomplishment was receiving my fitness
certification through AFAA.
Heaven Ross - 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:
The best way to get started in the fitness modeling industry
is first have confidence in what you have to offer. Find a reputable
fitness photographer who has their work published often. After
getting your photos, approach the magazines, supplement companies
and attend the two big fitness events which are the Olympia and
the Arnold Sports Festival. Make sure you have 8x10's or comp
cards, business cards etc., and hope to to get published or sponsored.
You have to do you work and approach them because most of the
time they wont come to you, so you have to go to them. Smile &
good luck!
Fitness Question #2 - Please describe
a typical day for you. What is your daily routine like?
Answer:
A typical day for me would be I get up 8:00 am, workout by 10:00
am, have breakfast, run errands, go to school, study and then
back home to relax.
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:
The best bang for the buck exercise is a 20-30 minute jog because
it works everything, I mean everything. It also burns calories
in the least amount of time and it really gets your heart pumping.
For non-runners, I suggest speed walking for 20-30 minutes. If
you're lacking motivation, try group exercise.
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:
Depends what your goals are. I think about a pound a week is
good. Start early for bikini (summer), swim season. No crash dieting
because it could only backfire.
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:
Some supplements that are good to take are whey protein (especially
after a workout) along with CLA, green tea, a multivitamin, glutamine
and L-carnitine.
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:
The way I deal with junk food is I always think how will I feel
after eating this, so the answer is always bad. So I try not to
risk feeling bad. For sweet food, I eat dried fruit. Kosher and
sea salt are the best for when you have salt cravings, they are
less harmful.
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:
Some important food to maintain a lean muscular physique are
chicken breast, beans, egg whites, skim milk, vegetables, rice
and potatoes.
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:
My tips for losing 35 pounds (if overweight) are eat the healthiest
of foods, get help with creating a fitness plan from a good personal
trainer or cut out exercises from popular magazines such as Oxygen,
Fitness, Muscle and Fitness Hers, Shape, Prevention. Try to build
yourself a program at home. Your exercise time should last from
20-60 minutes. Workout with weights because combining weights
with cardio has been shown to be very effective and I am a living
testimony to that as well. It truly helps to burn fat. When in
doubt stick with the basics, like squats, bicep curls, lunges,
deadlift, chest press, and tricep press. Most of all have lots
of fun because if you don't have fun, you will not want to continue
your program. So find what is fun for you and do it.
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:
Make sure you choose broth based soup and a good salad for eating
out.
Fitness Question #10 - What exercises
do you recommend for getting a bigger, rounder and fuller butt?
Answer:
Exercise for the butt would be lunges, squats, walking, leg press
and mini kicks. These all develop your butt extremely well.
Fitness Question #11 - What is the
most challenging thing you deal with about consistently staying
in top shape?
Answer:
The challenging thing I deal with most about staying in shape
are sweets. I get a sweet tooth for cotton candy, Butterfinger,
and Twizzlers.
Fitness Question #12 - Please describe
your normal diet. What do you eat in a typical day to stay in shape?
Answer:
Breakfast: Oatmeal topped with few nuts and few raisins.
Mid-Morning Snack: Apple with peanut butter or protein
shake.
Lunch: Chicken breast with vegetables and rice.
Mid-Afternoon Snack: Handful of baby carrots.
Dinner: Protein veggies and potatoes.
Fitness Question #13 - What type of
exercises do you include in your routine to stay in shape?
Answer:
Strength Training Exercises: My favorite (bicep curls),
chest press and lunges.
Cardio Exercises: Running, burpees, jumping jacks and
high knees in place.
Additional Training: Dancercize, interval training, Aikido,
walking and my other favorite move, twist with lunge.
Fitness Question #14 - What are the
top 5 tips (specific exercises, diet advice, etc) you recommend
for developing toned and defined arms?
Answer:
1. Superset arms.
2. Use lightweight.
3. Do your cardio.
4. Pushups.
5. Try ballet (guys too)! It elongates and tones the arms.
Fitness Question #15 - What are your
top 5 tips for losing unwanted body fat?
Answer:
1. Don't eat to much dairy.
2. Start away from simple carbs such as sweets and sugar.
3. Do your cardio.
4. Do interval training.
5. Try exercising on an empty stomach early in the morning.
Fitness Question #16 - What are your
top 5 tips for gaining lean muscle mass?
Answer:
1. Lift heavy.
2. Stretch.
3. Eat 3-6 times a day.
4. Don't do too much cardio. If you do cardio, low impact cardio
is ok.
5. Keep your workouts for 6 weeks then change your routine.
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. Pray & meditate.
2. Think positive.
3. Journal about a
healthy lifestyle.
4. Get with a buddy.
5. Plan your workout. Do what is fun and change your scenery
and location every now and then to keep you 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: My routine is:
- Burpee 3x12
- High Knees 60-120 seconds
- 21's till failure
- Good morning bend 3x10
- Smashdown 3x12
- Single legged squat 3x12
- Jump squat 3x10
- Bicep curls 3 to failure
Note: I do this routine 3-4 times a week with 1-2 days
of running for 20-40 minutes.
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. Do pilates.
2. Tone abs with yoga.
3. Do strength training, core stabilization exercises.
4. Hold your abs tight throughout the day.
5. Do some planks.
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. Lunges.
2. Squats.
3. Kick, front, back and side.
4. Hip shakers.
5. Walking.
All of these exercises are good for toning the lower half. Alternate
between reps and set each week to keep the muscles guessing. You
don't want to get bored, just keep it fun and you will see your
body tighten up and the fat just melt away.
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Name:
Heaven Ross
