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Fitness Models Questions & Answers - Laura London
Diet Exercise Advice
Laura London - Fitness Model Statistics
 Name:
Laura London
- Height: 5'3”
- Weight: 112 pounds
- Date of Birth: 5/15/1966
- Hair Color: Brown
- Bust: 36"
- Waist: 26"
- Hips: 34"
- Location: Boca Raton, Florida
- Website: www.LauraLondonFitness.com
Laura London - Fitness Model Photos
  
  
  
Laura London - Fitness
Model Background
How did you get started in the fitness field?
Answer:
I totally transformed my body from a tired, out of shape mom
into a healthy, fit and toned role model for woman of any age.
From there, I got into figure competitions and then fitness modeling.
What is the #1 thing you like best about being into fitness?
Answer:
 I
like the way fitness makes me feel which is healthy, strong and
empowered. Fitness also makes me strong in every area of my life,
not just in the gym. It has taught me to set goals, learn to work
hard for what I want and it has opened up a whole new world for
me.
What has been your biggest accomplishment in the fitness field?
Answer:
I have been blessed to have some wonderful accomplishments that
I never even dreamed were possible at 44 years of age. I have
been published in Planet Muscle Magazine and Natural Muscle Magazine,
been named “2010 Over 40 Transformation of the Year”
by BodyBuilding.com and have been in infomercials and a movie
trailer. I have started my own fitness web site and will be making
my own series of exercise DVD’s as well as an ebook.
Laura London - 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 thing would be to do both. Contact photographers to
build up your portfolio and an agency will help to promote you
and get you work in the fitness industry.
Fitness Question #2 - Please describe
a typical day for you. What is your daily routine like?
Answer:
 I
drop my three kids off at school and then head to the gym to train.
I have to be in photo shoot ready form all year round. After that,
I run a few errands and then I am home working at my desk. I have
on going projects that I am working on. I train a few clients
and then it is time to pick up the kids again.
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:
My all time favorite cardio fat blaster is jumping rope. Ten
minutes of jumping rope will burn between 100 to 200 calories
and get your heart rate pumping like no other exercise. Plus,
it is just plain fun!
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:
You can safely lose between 1 to 2 pounds a week. You want to
lose weight at a slow and steady pace. This will help ensure that
you keep the weight off long term.
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:
 My
answer is to eat real food from “Mother Nature”. The
body knows what to do with real food. One of my favorite supplements
for burning fat is to supplement with 1 to 2 tsp of raw coconut
oil. A protein shake is a quick and easy way to supplement after
a workout also.
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 best way I have found to stay on track is to never let yourself
get too hungry. That is when we tend to lose it and binge eat.
Everything in moderation. That way, you never really feel like
you are depriving yourself. Also, change your mindset. You are
not dieting, you are eating healthy for life.
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 list consists of organic chicken, eggs, ground turkey, fish
like salmon and orange roughy and plain Greek yogurt for my protein
foods. Fresh veggies like zucchini, broccoli, green beans and
salads. Fruits are great and I include all berries, oranges, apples
and an occasional banana. I also love almonds and walnuts and
natural peanut and almond butter. My carbs are mainly old fashioned
oatmeal, sweet potato, brown rice, quinoa and Ezekiel bread.
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:
 Working
out with a fitness professional is a great way to start. They
will make a workout and eating plan just for you. They will teach
you exercises and how to perform them correctly to avoid injury.
Not to mention motivate you. If a personal trainer is not in your
budget, start walking or use an indoor cardio machine like the
treadmill at a slow pace and then start to increase your distance
and time. You will be amazed at what will happen when you stick
with 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:
First, don’t let them bring you a bread basket. When ordering
off the menu, stay away from sauces and salty foods. Order your
meal baked, steamed or grilled and add a veggie and a clean carb
like a baked potato or some rice. Notice the portion size they
give you. If it is really large, ask to have half of it to take
home. Skip the drinks and calories and order water. You will be
happier in the morning knowing you ate really well and still had
a great time going out.
Fitness Question #10 - What exercises
do you recommend for getting a bigger, rounder and fuller butt?
Answer:
My favorite exercises for the “booty” are leg presses,
walking or stationary lunges, squats and deadlifts. These are
the core exercises for lifting and firming the butt.
Fitness Question #11 - What is the
most challenging thing you deal with about consistently staying
in top shape?
Answer:
 The
most challenging thing about staying in top shape is always making
the time to exercise and fitting it in. There are many times I
would love to skip the gym and just stay at home or do something
else. It is a commitment and a promise I made to myself to stay
in shape for life.
Fitness Question #12 - Please describe
your normal diet. What do you eat in a typical day to stay in shape?
Answer:
Breakfast: ½ cup old fashioned oatmeal, 2 scrambled
eggs or 1 whole egg and 4 whites.
Mid-Morning Snack: Protein shake or Greek yogurt with
berries, nuts, cinnamon and stevia.
Lunch: Tuna with pineapple salsa and two slices Ezekiel
toast with raw coconut oil, steamed green beans.
Mid-Afternoon Snack: Apple and peanut butter.
Dinner: Chicken with steamed veggies, ½ sweet potato.
Fitness Question #13 - What type of
exercises do you include in your routine to stay in shape?
Answer:
Strength Training Exercises: Chest presses, overhead shoulder
presses, bentover rows, bicep curls, tricep extensions, lunges,
leg press, hamstring curls, push ups and pull ups.
Cardio Exercises: Jumping rope, 30 second cardio blast
like burpees or jumping jacks, walking and running on the treadmill.
Additional Training: Boot Camp class, gliding disks, TRX
and bike riding.
Fitness Question #14 - What are the
top 5 tips (specific exercises, diet advice, etc) you recommend
for developing toned and defined arms?
Answer:
 1.
Push ups & pull ups.
2. Bicep curls.
3. Eat clean.
4. Challenge yourself.
5. Be persistent in your training.
Fitness Question #15 - What are your
top 5 tips for losing unwanted body fat?
Answer:
1. Do 20 to 30 minutes of high intensity cardio at least 3 days
a week.
2. Eat clean, whole unprocessed foods.
3. Get 8 hours of sleep a night.
4. Add weight training to your program to increase your metabolism.
5. Work hard for what you want because no one else will.
Fitness Question #16 - What are your
top 5 tips for gaining lean muscle mass?
Answer:
1. Lift heavier than you think you can.
2. Eat a healthy balanced diet of protein, carbs and fruits &
veggies.
3. Drink water.
4. Change up your workout routine often.
5. When you think you are ready to give up, do one more rep.
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. Post motivational pictures and quotes around your house.
2. Surround yourself with positive people.
3. Believe you can do it.
4. Set goals, write them down and READ them.
5. Plan, Plan, Plan!
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:
Legs (3 sets of 15 reps) leg extensions, smith machine squats,
walking lunges deadlifts, lying leg curls, calf raises, hanging
leg raises.
Tuesday: Shoulders and Abs with 20 minutes of cardio (3
sets of 15 reps)
dumbbell press, side lateral raises, upright rows, bend over rear
deltoid raises, hanging leg raises.
Wednesday: Biceps and Triceps (3 sets of 15 reps) bicep
curls, hammer curls, reverse cable curls, tricep push downs with
rope, bench dips.
Thursday: 20 to 30 Mminutes of cardio and abs.
Friday: Chest and Back (3 sets of 15 reps) incline chest
press, dumbbell flyes, push ups, lat pull downs, bent over row,
weighted hyperextensions.
Saturday: Off
Sunday: Cardio for 20 to 30 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. Always perform slow and controlled movements.
2. Feel the ab muscles working and make that mind body connection.
3. Eat clean. Abs are not made in the gym but in the kitchen.
4. Add resistance (weight) to your ab exercises to really challenge
them.
5. Learn new ab exercises to always challenge the muscles.
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. Leg press
2. Squats
3. Deadlifts
4. Leg extensions
5. Clean eating
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