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Fitness Models Questions & Answers - Jaylie Nicoll
Diet Exercise Advice
Jaylie Nicoll - Fitness Model Statistics
 Name:
Jaylie Nicoll
- Height: 5'4"
- Weight: 126 lbs off season, 122 lbs on stage
- Date of Birth: January 19th
- Hair Color: Dark Brown
- Eye Color: Green
- Bust: 35D
- Waist: 25.5" and 25" on stage
- Hips: 32"
- Location: Kitchener, Ontario
- Website: www.jaylienicollpersonaltraining.com
Jaylie Nicoll - Fitness Model Photos
  
  
Jaylie Nicoll - Fitness
Model Background
How did you get started in the fitness field?
Answer:
Not being born athletic, taking the first step in April 2008
and taking fitness seriously was a huge leap of faith and completely
out of my comfort zone. In all honesty, I had hit rock bottom
after coming out of a very broken childhood and the emotionally
scarring horrifying divorce of my parents. At the age of fourteen,
I witnessed my parents in a domestic fight, had several officers
ambush our house, and ended up separated from the family I only
knew as perfect the day before.
Soon after this, I lost several of my immediate family members.
After dropping out of high school twice because of living situations
and depression, I relocated to Kitchener, Ontario to be with my
beloved grandmother, after my grandfather’s passing with
her mother and younger brother. Two more drop outs, and she was
kicked out of school.
I’ve had to do everything the long, hard way. Short cuts
did not happen for me. I entered College only by acing my entrance
exams and later graduated in Law & Investigations, with a
year of Police Foundations.
I can still remember the first time I touched barbells. Don’t
laugh at me, but I felt powerful, for once. I love the feeling
of challenging my body.
Eleven months later, I competed in my first fitness competition.
At my third competition, in the fall of 2009, I placed 2nd in
my category.
Just recently, competing with the WBFF (World Bodybuilding &
Fitness Federation), I have completed one of my biggest goals.
Stepping on the WBFF stage had been on my mind for quite some
time and the opportunities from it have become endless.
What is the #1 thing you like best about being into fitness?
Answer:
The community of positive people!
What has been your biggest accomplishment in the fitness field?
Answer:
Prepping for the WBFF World Championships and stepping on their
stage for the first time in September. I've had the privilege
of shooting with GW Burns and David Ford since. I'm very proud
to be a Sponsored Athlete as well as a published writer. There
are quite a few new accomplishments that will be coming to the
surface soon that I look forward to sharing with everyone!
Jaylie Nicoll - 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 think the best way to get started is to hire a good trainer
or coach who is in the industry themselves. They will be able
to help direct you best. At first, I went it alone and only when
I hired the help of other professional athletes did I learn the
ins and outs. I am still learning!
Fitness Question #2 - Please describe
a typical day for you. What is your daily routine like?
Answer:
Seven days a week, I wake up at 6am. I do 3-4 days of cardio
for 30 minutes before breakfast so on these days I don't eat until
7am. Sometimes I have clients as early as 6am so breakfast comes
even earlier. After or between training morning clients, I will
check emails and work on any programs or projects that I have
on the go. The afternoon is my normal gym time but sometimes it
changes depending on the client's schedules. When not competing,
I train 5 days a week and if I happen to miss a day or need an
extra day of rest, it is not a big deal. Any extra time I have
after the gym is spent catching up on errands, cleaning, or preparing
my meals in advance. It's back to work in the mid-evening until
about 9pm. I eat every 2-3 hours throughout the day. During a
competitive season, I train 6 days a week, rain or shine. There
is also a bit more cardio added closer to the competition and
of course there is time allotted for posing practice and other
preparation that is involved in getting out on the stage. To say
the least, I don't have much of a life at all during this time!
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:
HIIT is definitely the best type of cardio for a daytime work
out if you are trying to lose weight and only have a short time
period of time (20-25 minutes) to work out.
You can use regular cardio equipment in the gym, or perform intervals
outside in a park (for instance). Circuit training is also a great
way to burn a lot of calories in a short time period. You 'kill
two birds with one stone' so to speak, by incorporating resistance
training and cardio intervals at the same time. This keeps your
metabolism boosted throughout the rest of the day and you can
continue to burn calories even after you stop working out, as
opposed to steady state cardio.
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:
Losing 1-2 pounds per week is a safe amount of weight to lose
per week. Some people may lose more than that in the first few
weeks simply because of a drastic change in going from eating
fast food twice a day, to eating fast food as a cheat meal 1-2
times per week. It depends on the body type and what your lifestyle
was like before you started. Loosing more than 1-2 pounds per
week is unhealthy and unfortunately, you may not be loosing just
fat, but rather burning off muscle mass that is needed in order
to shape your body and keep your BMR (basal metabolic rate) up
high.
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 is a great controversy with supplements and whether they
work or not, so I will just mention what I personally do myself.
Before and after cardio or weight training sessions (sometimes
during, depending on intensity), I will take BCAA's. I always
have a protein shake with glutamine post work out (weight training).
I've found creatine to help with strength and stamina throughout
a heavy work out. These are all supplements centered solely around
training times, whether you are trying to lose fat or gain lean
muscle. Creatine can cause some people to hold quite a bit of
water, so take this into consideration if you are trying to lose
weight and are using a scale as your method to measure with.
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 am never on a diet. I eat healthy, clean foods 90% of the time
year round. Most people have cravings at the beginning of trying
a very strict or crash diet. This is not the way to do it. You
must rearrange your lifestyle and give yourself some time to get
into a routine and learn a new way of living. It does not happen
over night for anyone, including myself. If I am craving something,
than I eat it what I am craving in moderation. By not limiting
yourself and enjoying your food, you will find that cravings will
be less frequent. It's as simple as that.
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:
My diet is very basic:
Complex Carbs: Brown rice, whole wheat pasta, whole wheat
breads or tortillas, oatmeal, quinoa, yams, sweet potatoes, red
potatoes
Lean Protein: skinless, boneless chicken breast, tuna,
white fish, salmon, lean turkey, dry cottage cheese, lean steak,
egg whites, protein powder
Healthy fats: Unsalted almonds, natural peanut or almond
butters, flaxseed oil, whole eggs, extra virgin olive oil
Veggies & Fruits: Every vegetable except for corn,
peas and carrots. Fruits should be in moderation or for breakfast,
pre and post work out meals.
There are LOTS of other additions (to name a few) in order to
come up with meal ideas which include cinnamon, low sodium seasonings
& sauces, vanilla extract, cayenne pepper, balsamic vinegar.
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:
Hire a knowledgeable Personal Trainer! It is worth it to be pointed
in the right direction from the beginning and have someone to
support you and hold you accountable. Too many people give up
because of the reasons mentioned above and anyone has the ability
to achieve their goals with the proper information and tools.
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 to ask your server how the food is prepared. Look for
good words such as broiled, grilled (meat), boiled or steamed.
Sauces that are creamy are a bad idea, and always ask for your
dressings/sauces on the side. Refrain from having added cheese,
bacon bits, etc. from salads. Remember portion sizes and what
types of foods you would be eating at home. For instance, stick
to whole wheat and lean protein food sources. Never eat corn,
peas or carrots as a restaurant vegetable. Ask that no bread be
brought to the table, fill up on water, and don't be afraid to
order your meal the way you want it.
Fitness Question #10 - What exercises
do you recommend for getting a bigger, rounder and fuller butt?
Answer:
Aside from genetics (remember that everyone's body will be different
and may not grow, shape or lean out the same as the next person),
the best exercises that I have personally found useful for getting
the butt that you want are squats, stiff legged dead lifts, all
variations of lunges, step ups, split squats and plyometrics.
Fitness Question #11 - What is the
most challenging thing you deal with about consistently staying
in top shape?
Answer:
Many people would think it would be either the training, following
a nutrition plan or finding time to prepare your food and train,
however, for me, it is not. Unfortunately, I only get to see all
of my friends (who understand everything it takes to be in top
shape) from the fitness industry at shows! The most challenging
thing for me is finding the right people to center yourself around
and keeping up with positive influences who understand your lifestyle
and don't make you feel bad about choosing it.
Fitness Question #12 - Please describe
your normal diet. What do you eat in a typical day to stay in shape?
Answer:
 Breakfast:
Chocolate oatmeal banana pancakes, Coffee
Meal 2: Healthy fats and veggies
Meal 3: Complex carbs, lean protein and veggies
Meal 4: Almonds, natural peanut butter or dry cottage
cheese with an apple
Post Workout: Protein shake, dextrose powder, banana,
yogurt or rice cakes
Meal 5: Depending how late I will be up for, a repeat
of Meal 3 or lots of veggies and steak or salmon
Meal 6: Lean protein source with veggies
Meal 7: Healthy fat and protein before bed
Fitness Question #13 - What type of
exercises do you include in your routine to stay in shape?
Answer:
Strength Training: Mostly compound movements at the beginning,
followed by bi-lateral and uni-lateral movements depending on
the muscle group. If I want to pre-exhaust, I switch the order.
Cardio Exercises: Steady state cardio, HIIT cardio, Mix
of both HIIT & Steady State, Circuit Training
Additional Training: Gymnastics, Flexibility Training,
Pilates
Fitness Question #14 - What are the
top 5 tips (specific exercises, diet advice, etc) you recommend
for developing toned and defined arms?
Answer:
Again, I will re-emphasize genetics! Some people hold more fat
in certain places or have a harder time developing muscle in others.
1. Eat a healthy clean diet through out the day and hydrate.
2. Resistance Training: This is how you sculpt the body.
3. Don't focus too much on isolation movements until you have
the strength in compound movements first in bigger muscle groups.
Example: Work on your chin-ups before you start focusing on concentration
curls.
4. Maintain cardio for unwanted body fat.
5. Fuel yourself properly before, during and after your work
outs.
Fitness Question #15 - What are your
top 5 tips for losing unwanted body fat?
Answer:
1. Establish a Plan/Program and set out your goals. Seek out
professional advice if you do not know how to put one together.
2. Eat a healthy clean diet through out the day and hydrate.
3. Resistance Training: This is how you sculpt the body and build
lean muscle mass which will burn more fat at rest.
4. Cardio should increase if fat loss is your goal. Balance sessions
out through out the week, but do not over do it.
5. Fuel yourself properly before, during and after your workouts.
Fitness Question #16 - What are your
top 5 tips for gaining lean muscle mass?
Answer:
1. Be patient. This does not happen over night since you are
naturally building your physique.
2. Put together a plan/program and stick to it!
3. Make sure to eat a healthy clean diet for quality lean muscle
mass. Calorie intake should be higher than maintenance. Fuel yourself
properly for your work outs.
4. Do not over do cardio.
5. Resistance Train. Focus on compound movements, with the appropriate
rep ranges. Always challenge yourself or you will not grow.
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. Surround yourself with positive thoughts and influences. Any
negative people, places, situations, etc. should be kept to a
minimum. You are in control of your life.
2. Be grateful for what you have and set goals.
3. Make a vision board or find a role model to look up to. Read
fitness magazines/resources and start learning!
4. Remember that if other people pressure you to take part in
unhealthy situations or events, it is only yourself that you are
cheating by not sticking to your goal. These are not the type
of people you want to be around.
5. Always keep your plan or program where you can see it and
COMMIT!
Fitness Question #18 - What is your
training routine like? (Please include a few details - training
split, sets/reps, exercises, types of cardio, etc.)
Answer:
Cardio: 3-4 days a week. 30 minute sessions of cardio
a week on the mornings I have time.
Upper Body: 3-4 sets, 4-5 exercises, all reps between
8-12. Drop sets are common for my stubborn areas which seem to
be working in bringing them up (delts and back)
Lower Body: 3-4 sets, 5-6 exercises, mostly higher reps
because it is a more developed area of mine, I am working on the
ham-glute tie in this year
Monday: Delts/Core
Tuesday: Back/Abs
Wednesday: Legs/Glutes
Thursday: Delts/Arms/Core
Friday: Cardio only day
Saturday: Delts/Chest/Glutes
Sunday: OFF
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:
Nobody wants to hear this but a toned and defined midsection
is made in the kitchen. You won't see the abdominal muscles with
a layer of fat over top of them. Once that layer is thinner, you
will be able to work on building up the abdominal muscles that
create the 'six-pack'. In the meantime, focus more on core stability
and exercises.
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. Eat a healthy clean diet through out the day and hydrate.
2. Resistance Training: This is how you sculpt the body. Do not
be afraid of heavy weights!
3. Don't focus too much on isolation movements until you have
the strength in compound movements first in bigger muscle groups.
Examples of exercises: all variations of squats, stiff-legged
dead lifts, hamstring curls, cable kickbacks, split squats, all
lunge variations, step-ups, plyometrics/speed training, stairmaster
(best cardio for the butt!), incline on a treadmill takes second
place. Train your core and lower back as well to support yourself
properly for the weight necessary in order to gain lean mass in
these big muscle groups that involve a lot of stabilization in
the exercises above. Always use proper form! I can't stress this
enough!
4. Maintain cardio for unwanted body fat.
5. Fuel yourself properly before, during and after your workouts.
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