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Fitness Models Questions & Answers - Alana Hernandez
Diet & Exercise Advice
Alana Hernandez
Fitness
Model
Miami, Florida  Alana
became interested in fitness when she decided that her body wasn't making her
happy anymore. So, so she decided to change it. She is a firm believer in change
and she thinks when you really want to do something, you just need do it. No talking
about it, just act and get after it. Alana took this mid set and turned it into
a fitness career. She has placed 2nd at the 2005 Team Universe and earned her
professional card. She also placed 8th at the 2004 North American Figure Championships.
See This Fitness Model's Diet Plan & Exercise Routine
Alana Hernandez - Fitness Model Statistics - Name: Alana
Hernandez
- Height: 5'6.5
- Weight: 130
- Hair Color: Light Brown
- Bust: 38
- Waist:
24
- Hips: 38
- Location: Miami, Florida
- Website: www.hellanahernandez.info
Alana Hernandez - Fitness Model Photos
 
Alana
Hernandez - Fitness Model Background 
What's your background? How did you get started in the fitness modeling field?
Answer:
I was convinced by a promoter of Tampa show- The
Tampa Bay Classic- John Schleicher to compete and try it out.. SO I DID!
What is the #1 thing you like best about being into fitness?
Answer: It gave me the opportunity to express myself through
personal gym time. It was also a great way to show my talents.
What has been your biggest accomplishment in the fitness field?
Answer: FINALLY EARNING MY PRO CARD!!
Alana
Hernandez - 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 say the BEST way to get into the fitness
modeling industry is to be persistent and adamant about your dreams. I truly believe
that ANYTHING is possible, if you put your mind to it.
Fitness Question #2 - Please describe a typical day
for you. What is your daily routine like?
Answer: I usually get up very early to train my 6 and
7am clients, and head to the gym afterwards to do my morning cardio on an empty
stomach. Right after cardio, I go home, eat chicken and rice that was prepared
the night before, and train a couple more clients. I will then after head again
to the gym to do my workout. I usually start my workout with 20-25 minutes of
cardio, just to get the extra time in there! I will go back home, eat again, and
depending how close a show is, I may go back to the gym for another round of cardio.
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: If you are in good health and want to really burn
off calories, I would suggest sprinting and running combined or maybe the stair-mill.
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 plan to loose anywhere from 2-3 pounds
per week safely, depending on how fast or slow your metabolism is.
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: Believe it or not, I have found that just by increasing
your body temperature can actually help stimulate fat-loss, so I recommend Cayenne
Pepper and a cup of coffee before a workout to some of my clients. Those clients
who are a little more advanced, I may have them try an over the counter fat burner.
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 have found that coffee really does work for
my sugar and food cravings. Also I use lettuce and vinegar a lot. Every time I
crave bead food, I either go to sleep, or make myself go to the gym to do more
cardio.
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 main foods are: Chicken, Eggs, Farina, Oatmeal,
Sweet potatoes, Rice and Salad Greens
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! Yes, you don't have to be afraid
to sweat during your first workout or have your heart rate pump a little faster,
and you can do that at first by just concentrating on your correct form and movements.
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: There is ALWAYS This EASY TO REMEMBER TIP: STICK
WITH PLAIN CHICKEN SALADS- Can't go wrong there! It ALL comes down to: HOW BAD
DO YOU REALLY WANT TO WIN?
Fitness Question #10 - What exercises do you recommend
for getting a bigger, rounder and fuller butt?
Answer: Squats- Deep and low..and also sprints.
Fitness Question #11 - What is the most challenging
thing you deal with about consistently staying in top shape?
Answer: I would have to say the bread and wine- since
I do like to relax a little at times.
Fitness Question #12 - Please describe your normal
diet. What do you eat in a typical day to stay in shape?
Answer: - Breakfast: Chicken breast and 1 cup of rice with
veggies
- Mid-Morning Snack: protein shake with ½ cup
of oatmeal
- Lunch: Chicken breast and 1 cup of rice again with
salad or veggies
- Mid-Afternoon Snack: Protein Shake with oatmeal
- Dinner: Steak or chicken salad
Fitness Question #13 - What type of exercises do
you include in your routine to stay in shape?
Answer: - Strength Training Exercises: Squats, Lunges, dips
- Cardio Exercises: Spinning Bike, Stair-Mill, or Running
- Additional
Training: I use a lot of cross-training in my routines
Fitness Question #14 - What are the top 5 tips (specific
exercises, diet advice, etc) you recommend for developing toned and defined arms?
Answer: 1. I would definitely say to hit cardio in order
to see any kind of tone and shape.
2. Barbell curls and Dips on the bench
are a favorite combo of mine- It gives a
great pump!
3. I love to
LUNGE to get a nice, firm BUTT!
4. Front and side lateral raises have
helped my shoulders have a nice roundness to them.
5. I also add plenty
of cable exercises to my routines to really feel the burn.
Fitness Question #15 - What are your top 5 tips for
losing unwanted body fat?
Answer: 1. CARDIO
2. DRINKING PLENTY OF WATER
3. NO CHEATING
4. SURROUND YOURSELF BY PERSONS OF THE SAME POSITIVE
ATTITUDE AND GOALS TO HELP KEEP YOU MOTIVATED.
5. JUST RELAX AND LET
YOURSELF LEARN AND GET TO LIKE THE IDEA OF LIVING HEALTHIER AND HAPPIER THROUGH
EXERCISE AND EATING RIGHT.
Fitness Question #16 - What are your top 5 tips for
gaining lean muscle mass?
Answer: 1. Make your eating your #1 priority
2. Try to slow down your metabolism a little by relaxing when not in motion
3. Eat plenty of protein AND carbs
4. Try Supplementing with Flax
Seed Oil
5. Train INTENSE and MEDIUM-HEAVY for 30-40 minutes, 3-4 X's
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. Really decide to take whatever steps is needed
to get to your goal
2. Surround yourself by POSITIVE, MOTIVATED, and
DETERMINED PEOPLE.
3. Eliminate all negativity as much as you can from
around you.
4. Remember that this is YOUR goal- No Body Else's
5. Just keep thinking of how GOOD you are going to feel about yourself when you
do complete your goals.
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- 45 minutes in the am- empty
stomach
Legs- squats and leg extension supersets
Lunges and step up combinations
Abs: Crunches and leg lifts- 4- 50 reps 2 Sets Tuesday: Cardio- 30
-40 Minutes on an empty stomach
Chest and Tri's- Hammer strength incline chest
press with medium
to heavy weight for high reps. Then I will Superset that
with Dips
Wednesday: TAKE OFF WEIGHTS 45 minutes cardio-empty
stomach Thursday: 25 minutes cardio on an empty stomach
Then
Shoulders, Abs, and Calves Friday: Cardio- 45 Minutes on an empty
stomach
Hamstrings- Squats with weighted lunges, heavy weight, high reps
One leg standing Ham Curl- Medium weight 15-20 reps each leg
Dead lifts with
a bended and straight knees…high reps, medium to
heavy weights Saturday:
OFF Sunday: Back and Bi's with 30 Minutes Cardio- Very Heavy training
and
INTENSE.
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. CARDIO, CARDIO, CARDIO!
2. Keep positive
mental attitude and outlook
3. Keep away from dairy, cheese, alcohol
4.
Keep fats in your diet, but watch what kind of fats.
5. Try to cut meals after
6:30/7PM at night
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, Squats, and LEG PRESS are my Favorites!
2. Use the Stair-Mill for cardio
3. Sprint outside
4. Learn to squeeze
your glutes when doing any kind of cardio
5. Watch your food! Eat CLEAN!
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