Fitness Models Questions & Answers - Cara Thien
Diet & Exercise Advice
Delta, British Columbia
was always extremely athletic as a child, and carried the same passion for exercise
throughout her life. She started to work out in the gym when she was 19 years
old. She loved the look of the fitness models and she believes her first visual
impression that really hit her was Linda Hamel in Terminator, she loved her arms!
Cara was fortunate to have a friend who had competed and she started taking her
to the gym. She was amazed at how quick her body responded and has been competing
in fitness contests ever since.
This Fitness Model's Diet Plan & Exercise Routine
Cara Thien - Fitness Model Statistics
- Name: Cara Thien
- Height: 5'7
- Weight: 126
- Bust: 36 C
- Waist: 26
- Hips: 34
- Location: Delta, British Columbia
- Website: www.carathien.com
Cara Thien - Fitness Model Photos
Thien - Fitness Model Background
What's your background? How did you get started in the fitness modeling field?
I was always extremely athletic as a child, and
carried the same passion for exercise throughout my life. I began working out
in the gym when I was 19 years old. I loved the look of the fitness models. I
was fortunate to have a friend that had competed and I asked her to teach me!
I continued working out on my own until I was 26, that's when I met Shaun. I began
training with him and instantly I began to see tremendous gains that I was unable
to attain on my own. I've had two children since then and I continued to see Shaun
through out the pregnancy's. WOW now that was an experience, I was always in great
shape all my life and now here I was pregnant
..what to do
thing for trainers, those hormones we just enough to make me crave the gym. and
that I did
After the second child I decided to take on the challenge that
I had never dreamed that I could attain. We sat down and set out some goals for
my first fitness competition. I was in shock and amazement, I had always loved
to watch the women on TV, but never once thought that I could do that
through the process and found myself on stage! If you can imagine, fear had not
let me try this, well that and my perfectionism, not to mention no gymnastics
or dance experience at all
And here I was
.I cant tell u how amazing
it felt! I worked so hard and it did not matter where I placed, just that I had
achieved my own personal goal
that is what it is all about for me, challenging
myself and working harder on overcoming any obstacles that I encounter to be the
best me I can be.
What is the #1 thing you like best about being into fitness?
I love the lifestyle. It is a real challenge to
eat well, train consistently and the people in this business are so positive!
What has been your biggest accomplishment in the fitness field?
WNSO Fitness Open - BC - 3rd Place
Novice - BC - 3rd Place
Fitness Model in Body Talk
Thien - 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?
I have been approached by different photographers,
some with great intentions and others not so great, I usually deal with them on
my own. I treat it as a business and as in any business I am direct and do my
research on the company or the photographer that is involved. I review past work
and decide if I want to be involved if I do I review the offer and decide what
I would require to participate.
Fitness Question #2 - Please describe a typical day
for you. What is your daily routine like?
6:00 wake up
6:30 get children
7:30 dress and go to drop the kids at school
8:30 home to pick up my youngest Dylan
9:00 dylan at childcare/hit
11:00 prepare lunch for Dylan and I
12:30 tidy house/ study for personal training course
4:00 snack for kids
5:00 Brayden karate/Montana
8:00 conditioning /stretching class
Fitness Question #3 - I dont 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?
Interval Training in your Max Heart Rate Zone
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?
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?
½ hour after always eat protein and clean
carbs or a shake
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.
I get creative with my food recipes
addition splenda and mustard! great for veggie dips or on chicken
Fitness Question #7 - Im 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?
chicken, red meat 2x a week and fish lots of veggies!
Fitness Question #8 - Im about 35 pounds over
weight. I have never started an exercise program and really dont know where
to start. What tips can you give me to get started on the right track?
review portion size, start a journal to see what
your really eating vs. what you think your eating. After one week, review your
habits and begin to make changes
.6 small meals is best about every 2 - 3
hours and ensure clean carbs and protein.
Fitness Question #9 - I tend to eat out most of the
time and really dont 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
Ask for a special order and pray! I always ask
for asparagus, spinach or cauliflower/broccoli and a protein of my choice but
prefer to only eat out on cheat days as u can not be guaranteed of the actual
Fitness Question #10 - What exercises do you recommend
for getting a bigger, rounder and fuller butt?
squats, leg press, walking lunges in that order
Fitness Question #11 - What is the most challenging
thing you deal with about consistently staying in top shape?
.never enough time!
Fitness Question #12 - Please describe your normal
diet. What do you eat in a typical day to stay in shape?
Breakfast: oatmeal pancakes! ½ cup
of blueberries on top
Mid-Morning Snack: low fat yogurt
chicken, rice, salad
Mid-Afternoon Snack: protein shake or 3 carb bar
Dinner: chicken and cauliflower
optional snack: 3 egg white
omelet with mushroom and onion
Fitness Question #13 - What type of exercises do
you include in your routine to stay in shape?
Strength Training Exercises:
body workout with cardio interval training in-between
raised lunges/foot up
lunges (superset) 1 min step ups
db deadlifts/lying leg curls (superset) 1
min step ups
negative chins/ball roll outs (superset) 1 min riverdance
pec dec/ball cable side twist (superset) 1 min jumping jacks
curls/one arm tri ext (superset) 1 min skip
rear cables/alt crunch/kickouts/
superset 1 min step ups
prior to contest if necessary, my favorite cardio exercise is roller blading around
Stanley Park! I usually like to find other sources of cardio than just the treadmill
/ elliptical trainer
routine conditioning, dance class and yoga throughout the year
Fitness Question #14 - What are the top 5 tips (specific
exercises, diet advice, etc) you recommend for developing toned and defined arms?
1. shoulder press/rear delt/front raises
2. biceps curls / triceps kickbacks
sample: barbell heavy for 8 reps
- 40 pounds follow immediately with dumbbell 10 pounds for 20 reps to really get
a burn! feels great and looks awesome! do the same for kickbacks superset all
4 exercises for a completed arm workout
3. eat well
5. positive thinking
Fitness Question #15 - What are your top 5 tips for
losing unwanted body fat?
1. diet / diet / diet stay consistent, eat at
the same time every day, 6 small meals and I even go to 8 small meals to shed
the last few pounds prior to contest.
2. cardio - train in the Max Heart
Rate Zone! 70 - 90% of mhr
3. train heavy - usually I train heavy for
3 weeks and then take a week at 50%
4. constantly shock your body, change
your work outs! specific adaptation is the key!
5. don't get impatient!
let the miracle happen, one day at a time
Fitness Question #16 - What are your top 5 tips for
gaining lean muscle mass?
1. heavy weight
2. eat enough carbs /
protein / fat
3. eating clean without consuming to much fat will give
the desired results with a consistent work out program, and don't put in to much
cardio, you don't want to eat up the muscle!
Fitness Question #17 - What are the top 5 tips you
recommend for staying motivated on a fitness plan and truly making a healthy lifestyle
1. goal setting - small achievable goals that
u can celebrate!
each 2 pounds can add up quickly! and can be very satisfying
2. take photos of each week and take measurements,
3. keep a journal to track your progress, and don't forget to celebrate the accomplishments
and remember, your not perfect some days will be better than others, but don't
4. believe in yourself - YOU CAN DO IT!
5. find friends
that enjoy the same activities!
Fitness Question #18 - What is your training routine
like? (Please include a few details - training split, sets/reps, exercises, types
of cardio, etc.)
Friday: back /
*5 min warm-up prior
to work out
Below is a whole body work out that I use to change things
| || || |
|Smith Squats|| |
|Walking Lunges|| |
|Lat Pull Down || |
|Seated Cable Row|| |
| || ||
|Pec DEC|| |
| || || |
|Shoulder Press|| |
|Bent Over Raises|| |
| || || |
|dB Curls|| |
| || || |
| || || |
|Stretch out|| || |
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?
2. hanging leg lifts
3. v sit
4. medicine ball toss with a partner
Fitness Question #20 - What are the top 5 tips (specific
exercises, diet advice, etc) you recommend for toning the thighs, hips and butt?
2. leg press
3. walking lunges
4. leg curl
5. leg extension