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Fitness Models Questions & Answers - Carla Jones
Diet & Exercise Advice
Carla Jones
Fitness
Model
Maryland  Carla
is a certified personal trainer and has been a group exercise instructor for 15
years. She started competing 6 years ago as a bodybuilder and now she is a figure
competitor. She thanks God for blessing her with a passion for training, eating,
and competing. Carla was competing in the 2004 Bikini Universe Pageant in Miami
Beach, FL and for the first time in her life she found herself in a photo shoot
and the next thing she knew she was on the cover of Fitness & Physique Magazine.
This year Carla was selected to be in the Arnold Classic Fitness Fashion show.
See This Fitness Model's Diet Plan & Exercise Routine
Carla Jones - Fitness Model Statistics - Name: Carla Jones
- Height: 5'3
- Weight: 125
- Hair
Color: Blonde/Brown
- Bust: 34
- Waist:
25
- Hips: 35
- Location: Maryland
- Website:
www.carlitafitness.com
Carla Jones - Fitness Model Photos
  
Carla
Jones - Fitness Model Background 
What's your background? How did you get started in the fitness modeling field?
Answer: I was born in Portugal and I am married with a 5 year old son. I own
a concrete construction firm. I also am an ACE certified personal trainer and
manage to teach group exercise classes at 3 local gym (for fun). I am active in
the nursery, usher, and health & fitness ministries at my church.
It
is actually funny how it started a couple of years ago. I was competing in the
2004 Bikini Universe Pageant in Miami Beach, FL and for the first time in my life
found myself in a photo shoot with Gordon Smith and Matt Shepley and the next
thing I know I was on the cover of Fitness & Physique Magazine. I was also
asked to model work out clothes for Lidia Conti's website (designer of my competition
suits). This year I was selected to be in the Arnold Classic Fitness Fashion show.
So I can actually say, never say it is too late or you are too old. I am 36 years
old and this is a new beginning!
What is the #1 thing you like best about being into fitness?
Answer: I love the challenge of training and dieting and of course the results!
I also enjoy the fact that I am touching someone out there who is discouraged
about their weight or how they look or feel. I try to encourage people to exercise
and eat healthy. I also want be a good role model especially since I am a mother,
wife, business owner and Christian
What has been your biggest accomplishment in the fitness field?
Answer: I would have to say making the cover of a magazine was very exciting
and I praise God for my highlight this year - 1st Place Overall Winner for 2005
NPC BodyRock Figure Championships.
Carla
Jones - 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 if you compete it is so easy to get noticed because you
have event photographers and other magazines and media readily available. Also
you do not have to worry about those photographers who really are just trying
to use you and take your pictures for purposes other than advertising fitness
if you know what I mean.
Fitness Question #2 - Please describe a typical day
for you. What is your daily routine like?
Answer: I make breakfast and my son's lunch for school. I drop him off at
preschool. I go to the office (I own a concrete construction firm). After work,
I pick up my son and take him to karate or basketball practice or to the gym with
me. I teach a class and then I train a couple of body parts. I go home and eat
dinner.
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: I would have to say running. That is how I shed off excess pounds
and fat. It is the most intense cardiovascular exercise for me and I run about
3 miles in 30minutes which burns approx 400 calories.
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: 1-2 lbs per week is healthy, but not easy either. Sometimes we are
losing muscle mass along with body fat, so I would not look at the scale as much
as your body fat composition. With your body fat percentage you can calculate
how much lean mass you have.
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 usually eat a protein bar or drink a protein shake an hour before
I go to the gym and after my work out I eat a meal consisting of lean protein
and low carbs and high in fiber (greens). I eat protein bar and protein shake
every day between meals to keep my protein intake high without having to eat chicken
5 times a day: I also recommend fat burner pills a couple months before a goal
or date in mind to speed up metabolism and help burn more fat. It also curbs your
appetite.
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 find it healthy to cheat every once in a while. I will go a few
weeks also and then crash and eat something sweet, salty, and whatever else I
find in front of me! I just get back on track the next day and act like it didn't
happen, Sometimes our body needs to be shocked. I admit I eat clean but sometimes
I cheat too. You will still continue to lose weight and see results.
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: I tend to buy a lot of chicken or turkey breasts, lean ground turkey
and beef, codfish, whiting, orange roughy, salmon, cans low sodium tuna, eggs
(no yolks), oatmeal, white and sweet potatoes, brown rice, broccoli, asparagus,
spinach, mustard greens, string beans, lettuce, cucumbers, no salt rice cakes
and gallons of water.
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: I would say just start off really slow, taking a few things out of
your diet a little at a time. Don't give up everything cold turkey or you won't
last more than a week. Start by giving up fried foods and condiments, then after
a few weeks give up sodas and sweets, and then after a few more weeks eat less
breads and pastas, etc.
With exercise start by parking far away so you can
walk more, take the stairs instead of elevator. Go for a walk around neighborhood
or ride your bike. You can join a gym and have more of a selection of equipment
to tone up your muscles and also take a variety of aerobics classes - which are
fun!
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: Eating is always tuff for me too, so I stick with ordering a garden
salad with vinaigrette dressing and a grilled chicken or fish meal with rice or
plain potato and steamed vegetables. If I already had my carbs for the day I skip
the rice or potato and substitute it with a double order of steamed vegetables.
Fitness Question #10 - What exercises do you recommend
for getting a bigger, rounder and fuller butt?
Answer: I recommend heavier squats, lunges, and dead lifts. I would also recommend
say the stair climber and walking on the treadmill on a steep incline.
Fitness Question #11 - What is the most challenging
thing you deal with about consistently staying in top shape?
Answer: The most challenging thing is eating clean around my family and at
cookouts. It is so hard to say no to good food when it is staring you in the face
and people tell you to eat it because it isn't going to kill you. I just have
to stay focused and think about how I will look on stage and then it is totally
worth when I see the pictures and TROPHIES to prove the end result.
Fitness Question #12 - Please describe your normal
diet. What do you eat in a typical day to stay in shape?
Answer: Breakfast: protein pancake (6 egg whites,
½ cup oatmeal, 2 tbls flaxseed meal) 2 tbls sugar free syrup
Mid-Morning Snack: Pure Protein Bar, coffee
Lunch: Chicken
Breast, small sweet potato, asparagus, diet coke
Mid-Afternoon Snack:
Myoplex Lite Shake
Dinner: Garden salad w/salmon and vinaigrette
dressing
Fitness Question #13 - What type of exercises do
you include in your routine to stay in shape?
Answer: Strength Training Exercises:
Back: Pull-ups, Pull downs, Rows
Chest: Bench press, Incline
bench press, Butterflies
Biceps: Hammer curls, angled curls, preacher
curls
Triceps: Overhead triceps press, triceps press, Dips
Shoulders: Military press, Lateral and front Deltoid raises, Shoulder
shrugs, Rear deltoid raises, upright rows
Legs: Smith machine
squats, plie squats, dead lifts, walking lunges, leg extensions, leg curls, inner-outer
thigh, donkey calf raises
Abs: hanging leg raises, crunches on
the ball, v-ups, partial sit ups on decline bench
Cardio Exercises:
I teach step aerobic classes 45-60minutes.
Walking uphill (incline)
30 minutes
Run 30 minutes (or 3miles)
Stair climber 30 minutes
Spin
(cycle) 30 minutes
Elliptical 30minutes
Additional Training:
Bootcamp classes
Fitness Question #14 - What are the top 5 tips (specific
exercises, diet advice, etc) you recommend for developing toned and defined arms?
Answer: 1. Do the exercise slowly with a full range of
motion
2. Don't forget to do cardio along weight training.
3.
I recommend a few Biceps exercises: Hammer curls, alternating dumbbell curls,
preacher curls
4. I also recommend a few Triceps exercised: Overhead
triceps press, Cable triceps press, Dips
5. Eat more protein and less
bread, pastas, fried foods, sweets, salty and fatty foods.
Fitness Question #15 - What are your top 5 tips for
losing unwanted body fat?
Answer: 1. Lean towards eating more lean protein less
carbs and less dairy and fruit.
2. Eat a small meal every 3 hours.
3. Do cardio 4-5 times per week.
4. Train each body part at least
once a week and do 4 sets of 20 of each exercise.
5. Drink at least a
gallon of water each day.
Fitness Question #16 - What are your top 5 tips for
gaining lean muscle mass?
Answer: 1. Eat at least 1 gram of protein per pound you
weigh
2. Eat more carbs
3. Train heavier with lower repetitions
3 sets of 10-15 repetitions
4. Continue cardio at least 3-4 times per
week
5. Eat at least 5-6 small meals every day
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. Set a realistic goal.
2. Reward yourself
to a new outfit not junk food. Buy new workout clothes so it will keep you motivated
to wear them and see your body transform in them too!
3. Clean out the
pantry, kitchen cabinets and refrigerator. Only buy healthy low fat foods for
home. Also, get the family to participate on the healthy change.
4. Make
exercise fun - do it in the neighborhood, park, beach, cook-outs, vacation and
include family and friends.
5. Have a training partner or friend that
is living a healthy lifestyle keep you in check. It is great to have people in
your life that can motivate you or keep you on your toes. Personal trainers get
paid to do that.
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: Teach Step aerobics class, Back
3 exercises 20 reps each, Biceps 3 exercises 20 reps each, Abs 3 exercises 20
reps each
Tuesday: Teach Step aerobics class, Deltoids 4 exercises
20 reps each, Chest 3 exercise 20 reps each, Triceps 3 exercises 20 reps each,
Abs 3 exercises 20 reps each
Wednesday: run 3 miles
Thursday:
Legs 6 exercises 20 reps each, Abs 3 exercises 20 reps each, stair climber 30minutes
Friday: run 3 miles
Saturday: Teach Step aerobics
class, Legs 6 exercises 20 reps each, Abs 3 exercises 20 reps each
Sunday:
spin (cycle) 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. Do cardio 4-5x week
2. Eat more protein
and less dairy and fruit and breads, carbs and fat
3. Drink at least
a gallon of water each day
4. Do high repetitions of hanging leg raises,
on the ball crunches, v-ups, and partial sit-ups on decline bench
5.
Eat a small meal every 3 hours
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. I recommend, squats, lunges, dead lifts, inner
outer thigh, leg extension, and leg curls
2. I suggest regular deep tissue
or sports massages to relieve sore muscles and lactic acid build up
3.
Running, stair climber, and spinning are great for the legs, do a variety of cardiovascular
sessions to work all the muscles in the legs.
4. Eat less dairy and fruit
and bread and drink more water.
5. Train with lighter weight and do more
repetitions (at least 20 reps each exercise)
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