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Fitness Models Questions & Answers - Silvia Buehler
Espiritu Diet Exercise Advice
Silvia Buehler Espiritu - Fitness Model Statistics
 Name:
Silvia Buehler Espiritu
- Height: 5'7"
- Weight: 128 pounds
- Date of Birth: 01/20/1978
- Hair Color: Dark Brown
- Bust: 34B
- Waist: 27"
- Hips: 34"
- Location: Culver City, California
- Website: www.exclusivepersonaltrainningforwomen.vpweb.com
Silvia Buehler Espiritu - Fitness
Model Photos
  
  
Silvia Buehler
Espiritu - Fitness Model Background
How did you get started in the fitness field?
Answer:
Working out has always been a very important thing for me. In
2008, after I lost my job working for an exclusive luxury hotel,
I decided to turn my passion into a career. My husband supports
me and is kind of a personal trainer for me. Also, people in the
gym often ask if I'm an athlete. One day, one of the personal
trainers at the gym told me I could become a professional fitness
model.
What is the #1 thing you like best about being into fitness?
Answer:
After each workout, I feel so much better. Fitness has changed
my life. I have so much more self confidence and I really enjoy
it. Fitness gives me lots of energy, a mood boost and self confidence.
I am able to express myself, can identify myself and know where
I belong. It is just a great feeling to be fit, healthy and happy.
What has been your biggest accomplishment in the fitness field?
Answer:
One of my biggest accomplishment in the fitness field is losing
20 pounds and building lean muscle mass. I used to be skinny fat,
without any muscle. I totally changed my workout which included
adding weight training to my routine.
Silvia Buehler Espiritu
- 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 should do whatever it takes to get recognized. Besides contacting
photographers, you should also get in contact with agencies, other
fitness models and fitness magazines. Networking is also very
important. If you are interested in competing, go for it!
Fitness Question #2 - Please describe
a typical day for you. What is your daily routine like?
Answer:
I get up in the morning around 7am and take a quick cold shower
which wakes me up. Then I make myself some coffee, check my email
and clean my apartment. I usually workout in the morning. I usually
do 45 minutes of cardio in the morning on an empty stomach. After
my workout, around 10am, I come home and have some breakfast.
I love eating fruit with oatmeal, whole wheat toast with peanut
butter and eggs in the morning. Then, I work on the computer for
my e-business where I offer online personal training. If I have
clients, I train my clients. Usually, I meet them at parks, at
their home, stairs, or on the beach. After lunch, I work for a
few more hours on the computer. On every other day, I go back
to the gym to lift weights. I also teach German on the weekends.
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 cardio workout is to do intervals (HIIT - high
intensity interval training). For example, on the treadmill I
will walk for 1 minute, then run at high speed for 1 minute. Doing
sprints on the treadmill is a great way to burn fat and a serious
amount of calories. This type of cardio is called HIIT cardio.
You can also do jumping jacks for one minute, push ups for one
minute, jump squats for one minute and ab crunches one minutes.
Repeat this circle 4 times for an incredible cardio workout!
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 should focus on losing 1-2 pounds a week. Losing too much
weight too fast is going to on you.
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 recommend taking CLA, fish oil, BCAA and vitamins. I take a
multi-vitamin daily made specially for women. I also take a pre-workout
supplement on weight training days and a fat burner daily. I drink
a protein shake during my weight lifting workouts.
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:
When I get bad craving, I chew gum, go for a walk, read a relaxing
book or do yoga.
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:
Veggies, fruit, fish, lean protein, Greek yogurt, cottage cheese,
whole wheat bread, whole wheat pasta, dark chocolate, oatmeal
and fat free diary foods.
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:
Take it slow and day by day with short term goals. For example,
start with 30 minutes walking at least 3 times a week. Then you
can add 2 days of weight training. Make sure you choose a workout
you enjoy doing. You should also start working out with a personal
trainer who is able to show you new exercises, proper form and
can help you with your diet.
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:
At restaurants watch out for the sauces, salad dressings and
breads since they are usually very unhealthy. You should also
watch your portions. Restaurant portions are much bigger than
the recommend portion sizes. To stay on the right track, order
salad with dressing on the side, avoid the bread basket, order
lean chicken with a yams or baked potato. Let them know that you
do not want any butter added to anything!
Fitness Question #10 - What exercises
do you recommend for getting a bigger, rounder and fuller butt?
Answer:
Squats, different kind of lunges like walking lunges, forward
and backward lunges, jump squats and step ups with dumbbells.
Fitness Question #11 - What is the
most challenging thing you deal with about consistently staying
in top shape?
Answer:
I have to make sure to always change up my workouts in order
to avoid a plateau. It is easy to do the same kind of workout
week after week.
Fitness Question #12 - Please describe
your normal diet. What do you eat in a typical day to stay in shape?
Answer:
Breakfast: Greek yogurt with fruit, 4 egg whites.
Mid-Morning Snack: 1 cup of oatmeal with protein shake.
Lunch: 1 cup of edamame, salad, one serving of lean protein
like fish, tofu.
Mid-Afternoon Snack: Handful of nuts.
Dinner: 1 cup of brown rice with tofu and salad.
Fitness Question #13 - What type of
exercises do you include in your routine to stay in shape?
Answer:
Strength Training Exercises: Whole body workout.
Cardio Exercises: Running, cardio kickboxing classes.
Additional Training: Yoga and tennis.
Fitness Question #14 - What are the
top 5 tips (specific exercises, diet advice, etc) you recommend
for developing toned and defined arms?
Answer:
1. Bicep curls with dumbbells.
2. Tricep kickbacks with dumbbells.
3. Tricep bench dips.
4. Shoulder over the head presses.
5. Push ups and pull ups.
Fitness Question #15 - What are your
top 5 tips for losing unwanted body fat?
Answer:
1. Drink lots of water during the day!
2. Keep moving all the time.
3. Do at least 30 minutes of cardio every day.
4. Lift weights.
5. Get enough sleep and rest to recover!
Fitness Question #16 - What are your
top 5 tips for gaining lean muscle mass?
Answer:
1. Eat protein with every meal.
2. Yoga.
3. High reps with heavy weight.
4. Get enough rest because this is when your muscles are repairing
and building!
5. Weight train at least 3 times a week.
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. Choose workouts you enjoy doing and workouts which are fun
for you.
2. Have a picture of your favorite fitness model on your fridge.
3. Do not think about going to the gym. JUST DO IT!
4. Fitness is not a one day event, it is a lifestyle.
5. Think about how great you will feel after your workouts.
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: Cardio kickboxing class, shoulder workout.
Tuesday: Running for 45 minutes, glute and hamstring workout.
Wednesday: Cardio for 45 minutes, biceps and triceps workout.
Thursday: Cardio for 45 minutes, heavy leg day.
Friday: Yoga.
Saturday: Cardio kickboxing class.
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. Eat clean all year.
2. Drink lots of water.
3. Eat enough fiber.
4. High intensity workouts.
5. Cardio, cardio, cardio.
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. Step ups.
3. Smith machine squats.
4. Smith machine lunges.
5. Jump squats.
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