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Fitness Models Questions & Answers - Yulia Deyo-Panshina
Diet Exercise Advice
Yulia Deyo-Panshina - Fitness Model Statistics
 Name:
Yulia Deyo-Panshina
- Height: 5'7"
- Weight: 119 lbs (contest weight), 130-135 lbs (off season)
- Date of Birth: 10/14/1984
- Hair Color: Blonde
- Bust: 92-95 cm (on/off season)
- Waist: 60-64 cm (on/off season)
- Hips: 90-95 cm (on/off season)
- Location: Richmond, Virginia
- Website: Coming Soon
Yulia Deyo-Panshina - Fitness Model
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Yulia Deyo-Panshina
- Fitness Model Background
How did you get started in the fitness field?
Answer:
I was born and raised in Russia. Growing up, I was involved in
gymnastics. Right after the High School I started working as a
group fitness instructor. I taught aerobics, abs classes while
I was attending my University classes.
I traveled due to the career I was getting. So anywhere I go
- Greece, Russia, Ukraine, and USA I would do some kind of training.
I either taught aerobics or muscle conditioning.
One of my Internships brought me to the USA. I loved being here.
In addition to my Degree I also got certified as a Group Fitness
Instructor and Personal trainer, Nutrition Professional.
Figure Athletics was my next venue. I was amazed by the strong,
beautiful ladies who competed. I wanted to challenge myself.
I decided to participate in one of the Fitness shows. I placed
1st in my first show - Fitness Model division, which completely
changed my life. I left corporate world for good and now work
as a personal trainer, group fitness instructor, I do nutrition
counseling. I also am Whilemina Model.
I love what I do and enjoy every day of it.
What is the #1 thing you like best about being into fitness?
Answer:
My job requires me to stay in shape. Also my job is all about
helping other people to help themselves. Fitness is something
that is not only about looks. It is mostly about your health and
well-being. Guiding my clients, changing their life, improving
health, becoming more confident is the best reward ever. It is
priceless. It keeps me motivated. There is nothing else I'd rather
do.
What has been your biggest accomplishment in the fitness field?
Answer:
I won my first Show. I participated in the OCB - Iron City Classic
Fitness Model contest and placed first. It was so thrilling, amazing
experience.
Yulia Deyo-Panshina
- 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 would try to contact your local agencies. Bring your pictures.
Be natural, be yourself. Do not use tons of make-up. Natural beauty
is what the Agent is looking for.
That is exactly how I started. I visited Whilemina Modeling agency
and was offered to do the photo shoot with them.
Be careful with going to photographer's houses. Remember, safety
first.
Fitness Question #2 - Please describe
a typical day for you. What is your daily routine like?
Answer:
 Monday
through Friday I wake up around 7 am. I answer my e-mail, eat
my breakfast. I go to work and train one or two clients. After
that I do my 30-40 minute cardio session.
I eat my lunch. Then from 1pm or 2pm I train my clients till
6-7 pm. In between my clients, I squeeze in my 3rd meal. At night
I and my hubby weight train together for an hour. If I am prepping
for the show, I might do extra 20 minutes of cardio as well. We
go home and eat again. My last meal is around 8-9pm. I eat every
2.5-3 hours during the day. I go to bed around 11pm.
Saturday and Sundays are little different. I might work out less
and spend some time with my husband, my friends, I also teach
cycle classes.
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:
Diet - is number one! Remember to eat right. You can exercise
as much as you want to and never see results if your nutrition
is off. So start by cleaning your diet.
High Intensity Training is something that boosts your metabolism
and really helps when you want to lose weight and have no time.
It takes 20 to 25 minutes to complete work out. Try sprints: 1
min on and 1 minute rest, or 40 min on and 1 min rest. Do jump-squats
do lunges - it is a great cardio. Jump rope and do jumping jacks.
Mix all of these exercises and put them into 20 minute period.
You'll sweat and burn tons of calories and most importantly your
body will still burn those calories when you go back and sit down.
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:
Let your body adjust. Healthy pace is 1.5-2 lbs a week. But again,
once you start exercising and eating healthy you might lose up
to 7 lbs a week, just by dropping water. Then it slows down. Take
one day at a time. See, how your clothes fit. If you exercise,
you might gain some muscle mass. Scale might show your weight
go up.
Look in the mirror and take pictures. Do not go crazy over the
numbers. You want to be healthy and happy - that's the goal!
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 use whey powder post-work out (small shake with 1.5 scoop whey,
banana and soy milk). Before the work out I can have a piece of
fruit.
I use Glucosamine and Glutamine post-work out, I take Multi-Vitamin.
But natural food is the best supplement for me.
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:
My craving is peanut butter. When I get to the jar - I lose the
track of portion size. So I ask my hubby to hide it from me. I
get to treat myself once or twice a week, when I measure 2TBSP
of it and have it with my apple or toast. I always ask him to
stand near me, because I won't behave if I am by myself.
I discovered, I eat less in the presence of other people. I am
too shy to binge. So If I feel like having something bad, I do
it with my hubby, this way I always try to be a role model for
him. Big thing - I do not keep junk food in the house.
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:
Get tons of herbs, spices to make your food smell and taste better.
Buy veggies and fruit.
Protein - chicken, turkey, beans, tofu, fish, eggs
Fats - almonds, walnuts, canola/ olive oil, almond/peanut
butter
Carbs - yams/sweet potatoes, whole wheat bread/ pasta,
brown/wild rice, oatmeal
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:
You can do it. Just put your mind into it. Balanced nutrition
is the key. Start cooking. Find low-carbs, low-fat recipes. Do
not eat out. Pack a cooler every day to take to work with you.
Do your cardio - walk and jog outside. Enroll into the gym and
start by taking classes there, down the road hire a trainer and
have him/her show you the exercises for main body parts. Be determined,
be patient.
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:
Do not be afraid to ask if the cooks can modify your dish. I
ask for steamed veggies all the time, salads with no dressing
or dressing on the side. Fish, chicken can be cooked without added
sauces. Clear broth soups (not the creamy junk). Avoid breads
and desserts or learn to share them with your companion.
I have my cheat meals twice a week. I normally put them on the
days when I go out. I do not go crazy. I am being careful. You
work too hard in the gym to destroy the results with 5 minute
pleasure.
Fitness Question #10 - What exercises
do you recommend for getting a bigger, rounder and fuller butt?
Answer:
Stair master as a cardio, high incline elliptical. I do squats,
walking/stationary lunges, step-ups and glute kicks.
Fitness Question #11 - What is the
most challenging thing you deal with about consistently staying
in top shape?
Answer:
I am Russian girl. We love breads and baked goods, we love potatoes…
Of course, for me to stay away from all the goodies is very hard.
So I say, the most challenging thing for me is a diet.
Fitness Question #12 - Please describe
your normal diet. What do you eat in a typical day to stay in shape?
Answer:
Breakfast: Eggs with the slice of toast or some oatmeal
(1/2cup) with 1 scoop of whey powder in it.
Mid-Morning Snack: Greek yogurt with honey and handful
of almonds or slice of Ezekiel bread with some almond butter.
Lunch: Rice and chicken, some broccoli or Turkey with
some yams and veggies
Mid-Afternoon Snack: cottage cheese, almond butter/ peanut butter
or big apple (yummy).
Dinner: Big salad with 5 oz of protein.
Fitness Question #13 - What type of
exercises do you include in your routine to stay in shape?
Answer:
 Strength
Training Exercises: My routine changes all the time. I never
repeat. I trick and confuse my body. But here are some exercises
I do all the time, week after week. Those are my abs routines
(leg lifts, Russian twists, and planks), pull-downs for the back,
lateral raises/ front raises for shoulders. Step-ups, jump-squats,
leg extensions, hamstring curls to keep legs tight.
Cardio Exercises: I do cardio 4 times a week 40-30 minutes
at a time and when in preparation for the show - extra 10-15 min
of High Intensity training once or twice a week.
Additional Training: I try to stay active. I walk to the
store near my house. Do not watch much of TV and do more outside
activities beach, park, biking. Even taking a book to a park!
Fitness Question #14 - What are the
top 5 tips (specific exercises, diet advice, etc) you recommend
for developing toned and defined arms?
Answer:
1. You can alternate one week lift heavy (less reps), one week
light (more reps) or mix it into one set: start heavy and go down
on the weight. Do 4-5 sets.
2. Push-ups help me a lot on the go, when I do not have time
to train. Also resistance bends are easy to take with you anywhere
and squeeze in a work out.
3. Make sure you follow healthy diet - carbohydrates (rice, yams,
sweet potatoes), protein (chicken, fish, turkey).
4. Keep your cardio up to burn excess fat.
5. Drink water!
Fitness Question #15 - What are your
top 5 tips for losing unwanted body fat?
Answer:
1. Diet and sleep (7-8 hours).
2. Weight training.
3. Cardio - steady state cardio and once or twice week high intensity
training. Keep changing the routine, so your body is not adjusting
and keeps losing fat.
4. Water.
5. Positive attitude and patience.
Fitness Question #16 - What are your
top 5 tips for gaining lean muscle mass?
Answer:
1. Diet.
2. Weight training and adequate rest. You must give your body
parts time to recover. Split your routine for that: upper body,
lower body, total body, if you train 3 times a week. If your schedule
allows to train more often, go by body parts: quads, calves one
day, shoulders and back next day, chest and triceps - day three,
then bicep and lacking body part - something you did not have
time to train well…
3. Cardio (post-weight lifting). I am careful off-season with
cardio. I try to go 20 min at a time. I make sure though, that
my diet is very clean.
4. Determination.
5. Consistency.
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. Once you get into routine, you'll love it. Give yourself time.
One day at a time. Find a work out buddy if you need somebody
to keep you accountable.
2. Get a cooler and start packing your food.
3. Ask for support from your family and friends.
4. Follow a healthy diet. Do not give in into cravings. Distract
yourself with things that are different than food - get a manicure,
massage, and go for a walk. Create a busy schedule for yourself!
5. Hire the personal trainer to help you stay on track.
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: Quads and calves. I do not do cardio on my leg
day
Tuesday: Chest and triceps, some shoulder work. Cardio
- 40 minutes
Wednesday: Off (no workouts at all)
Thursday: Hams and gluts, no cardio
Friday: Back and bicep. Cardio - 40 minutes
Saturday: Cardio - 40 minutes and sometimes the total
body work out
Sunday: Cardio - 40 minutes
I normally do high rep training (15-20 reps), 3 sets
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. Diet is number one if you ever want to see abs. So get busy
and start putting the right stuff in your body.
2. Cardio will help you to burn extra layers of fat that covers
and hides you muscle.
3. Of course, do your abs-routines- crunches, oblique exercises,
and back extensions.
4. Watch your pasture, walk tall and proud and suck that tummy
in!
5. Spend less time watching TV and sitting down - get moving!
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. Have you ever seen the legs of ballerinas? Ballet is so popular
in Russia. Google couple exercises that the ballerinas do and
do them at home, 10-15 minutes while you are watching the favorite
program.
2. Running always helped me and every one of my clients to lean
out the legs and thighs. If you have bad knees - walk. Walk more!
3. Of course, I'd suggest for toning high rep light weight training.
Not too long of the breaks between sets. It will keep your heart
rate up and give you cardio benefit as well as toning the problem
areas.
4. Reduce sodium intake. It will give you less water retention.
5. Drink water and eat right!
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