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Fitness Models Questions & Answers - Diana Chaloux Diet
Exercise Advice
Diana Chaloux
Fitness Model
San Antonio, Texas
 I
started competing in Figure in 2005. After talking about it and
talking about it I finally decided that I needed to take some action!
Through determination, discipline and dedication which God provided
me with, I was blessed to become nationally qualified at my first
competition the NPC 2005 John Sherman Classic. I was blessed once
again in 2006 when I placed first at the NPC 2006 Ronnie Coleman
Classic and went on to compete in the NPC Jr. Nationals in Chicago.
See This Fitness Model's Diet Plan & Exercise Routine
Diana Chaloux - Fitness Model Statistics
- Height: 5' 7"
- Weight: Contest -124 lbs / Off Season -134 lbs
- Date of Birth: 8/18/77
- Bust: 36
- Waist: 27
- Hips: 36
- Hometown: St. Johnsbury, Vermont
- Current Residence: San Antonio, Texas
- Website: www.dianachaloux.com , www.destined2befit.com
Diana Chaloux - Fitness Model Photos
  
  
  
Diana Chaloux - Fitness Model
Background
What's your background? How did you get started in the fitness modeling
field?
Answer:
I have always been very passionate about the fitness industry.
I became a certified personal trainer in 2002, now I am certified
through ACE/AFAA and Fitness Professionals International. I am
also a Wellcoach certified fitness coach, Nutrition Manager, published
fitness columnist, NPC national level figure competitor and owner
of the web based Destined 2 Be Fit based here in San Antonio,
TX! I work with people online as their virtual personal trainer
and aid them in reaching their fitness goals by developing healthy
eating and exercise habits which can be maintained for life! After
working in this field for a couple of years I decided I was ready
to start competing in Figure. After placing first in my very first
show in 2005 I became totally hooked on the thrill of competing
and being on stage. I continued to compete through 2006 and that
is more when I got into the fitness modeling aspect. I have to
admit I love being in front of the camera: Now I am competing
with the WNSO in their fitness model divisions. I will also be
sanctioning a WNSO event here in Texas in 2008 as a matter of
fact! I hope to continue to compete in figure and fitness modeling
competitions and hope that my photos will serve as motivation
and inspiration for others to lead a fit and healthy lifestyle!
What is the #1 thing you like best about being into fitness?
Answer:
The best thing about working in the fitness industry is being
able to wake up every single day and absolutely LOVE what I do.
Not only do I get to keep my body in tip top condition, I also
have the opportunity to aid others in achieving their fitness
goals. I love getting e-mails and messages from people who received
a little bit of inspiration and motivation as a result of something
that I wrote or a picture that they saw. I love it so much and
I feel so blessed to work in this amazing industry every day.
What has been your biggest accomplishment in the fitness field?
Answer:
Two things actually, the first major accomplishment for me was
training for and competing in Figure. That was a dream of mine
for a long time. Winning my division and winning my division in
my second show were the icing on the cake. Being featured in Oxygen's
Future of Fitness section was always a dream of mine as well,
when that happened in June 2006 I was just giddy with delight.
It made me realize that anything is possible if you set your heart
to it. The second accomplishment was starting my own business,
Destined 2 Be Fit. This was a dream of mine for years and to see
my very own fitness DVD come to fruition was a huge deal for me!
I can't wait to watch my company continue to grow and flourish
and we aid others in reaching their fitness goals and join in
the ongoing battle against obesity which is plaguing our country.
Diana Chaloux
- 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 researched photographers and contacted them directly via e-mail.
I simply sent a quick note introducing myself along with a couple
of pictures and let them know that I was available for shoots.
Be sure to do your homework on photographers too, look for photo
credits in your favorite magazines and find photogs that are reputable
and have some type of website or place where you can view their
work.
Fitness Question #2 - Please describe
a typical day for you. What is your daily routine like?
Answer:
My day starts off at 5 a.m. with a cardio session usually around
40-45 minutes in length. From there I go to work for a couple
of hours ( I am also an in home personal trainer). I prepare my
meals ahead of time and I make sure to eat every 2-3 hours, I
eat 6 times per day and each meal is a mixture of proteins and
carbohydrates that are right for my body. After training my morning
clients I typically swing by the grocery store quickly to make
sure I have fresh veggies for my evening meals. I spend a couple
of hours in the mid-morning working from home and running my business
Destined 2 Be Fit. Early afternoon is back to the gym for me to
get in a round of strength training. I strength train usually
6 days a week and I split up my routines so I train one body part
per day. I don't spend a lot of time at the gym for strength training
usually about 20-30 minutes, but I put a lot of effort into my
workouts so I get the maximum results in the minimum time. I stretch
on a daily basis usually this is post strength training or if
I am in a rush it will be in the evening as I'm winding down for
the day. After the gym I typically run some more errands or have
a meeting with my business manager concerning Destined 2 Be Fit
as well as upcoming projects that I am working on. I have a couple
of evening clients so towards the end of the day I head to their
homes to train them. Then it is dinner time and time to let my
mind and body relax. I go to bed fairly early since I'm an early
riser! I schedule photo shoots for the weekends when I don't have
to be rushed through a session for any reason. That is my day
in a nutshell: Keep in mind that fitness is my job… it is
my career… it is completely possible to live a fit and healthy
lifestyle and achieve your fitness goals without having to go
to the gym twice a day! Honestly 80% of your fitness success will
come from providing your body with proper nutrition!
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:
Whatever cardio that you enjoy is the best cardio to do. If you
are limited for time keep your intensity levels up throughout
your session for maximum calorie burn. Interval training is a
great way to get in a kick butt workout. Go at your max intensity
for a set period of time such as 30 seconds or one minute, then
go at a lower intensity to recover for a minute and repeat! I
also like to throw plyometric movements into my workouts to add
some intensity and get some extra cardio burn in. Some examples
of these are jump squats, bench hops, sprints etc.
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:
First of all don't focus on the scale. Your focus should not
be on losing "weight" but on transforming your body
and reducing your body fat percentage. A lot of times "weight
loss" is simply from losing water weight and muscle weight
especially if you are trying the latest greatest fad diet. Rather
than fixating on the scale, break out the tape measure and measure
your waist, hips, shoulders etc. Then see how your clothes start
to fit better and see how these measurements start to change as
you improve your eating and exercise habits. Safe, healthy and
maintainable "weight" loss is approximately 1-2 pounds
per week. Of course it is possible for the scale to say that you
have lost more than this…. But just remember that if you
have lost "weight" because you are on a restrictive
diet or aren't eating you are only losing valuable lean muscle
tissue and water retention weight. As soon as you revert back
to your old eating habits you will gain the weight back and since
you have now lost muscle tissue your metabolism will be slower
and you will probably gain back even more weight than you lost!
Developing healthy and consistent exercise habits and making healthy
eating choices at least 80% of the time is the only way to go
for long term maintainable and healthy weight loss!
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:
You should be eating every 2-3 hours. It is important to refuel
your body within 30-45 minutes for maximum muscle benefit. Be
sure to eat a good combination of carbohydrates and protein. Protein
shakes are a great option for a post workout meal. I blend mine
with rice cakes or oatmeal so that I get a proper amount of carbohydrates
as well! One of my favorite post workout meals is my mini protein
breads which contain a stable protein powder (Any Whey), egg whites,
oatmeal, splenda and cinnamon to flavor and water to mixed in
to make a nice batter. I cook them for twenty minutes in mini
bread pans and eat them immediately after my workouts. They are
easy to carry too! When it comes to losing fat it is soooooo important
to make eating clean a major priority. Whenever people ask me
how I get my abs I tell them the plain and simple truth. It is
my diet. There is no miracle exercise that will cause you to have
a six pack, in truth everyone has a six pack it's just you can't
see them on most people because they are covered by a layer of
fat! To lose the fat be consistent, work hard and eat clean .
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:
First of all, don't go on a diet… that implies that someday
you are going to go "off" the diet and revert back to
old eating habits. Instead develop healthy eating habits which
you can maintain for life. Don't tell yourself you "can't"
have something, you absolutely can but you have the power and
the responsibility not to choose to eat things that will sabotage
your fitness goals. If you have a craving for something that is
"cheating" from your normal healthy eating routine then
I say, have it, don't overdo it but have some so that you kill
the craving and don't wait until you just can't stand it and end
up bingeing on mass quantities of something that will set you
back a week or two! When you think of nutrition for the rest of
your life desserts, special treats and even alcohol are all going
to be a part of your lifestyle. They just shouldn't be a major
part, these treats and cheats should be limited to about around
once a week and should be in moderation. There are plenty of ways
to make healthier choices too when it comes to curing a sweet
tooth. Fruit with splenda, sugar free jello or pudding, lite whipped
cream instead of ice cream are all ways to eliminate some calories
and still have something sweet. Choose baked chips or soy crisps
or rice cakes if you must have something that is crunchy but always
consume these things in moderation. Don't get a large bag of chips,
just choose a small one and be done with it. If you are just starting
out towards achieving your fitness goals my best advice is to
start small! Each week set mini goals for yourself in regards
to eating and exercise, stay consistent and eventually you will
develop a fit and healthy lifestyle for yourself.
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:
Tons of veggies of course, these can be fresh or frozen whatever
is most convenient for your lifestyle. Canned veggies are also
an option though they do typically have higher sodium and preservatives.
Fruits should also be plentiful. Stock up on lean protein sources
such as chicken, turkey, egg whites, protein powder, fish, low
fat or non fat dairy products or beans. Healthy carbohydrates
come from sweet potatoes, oatmeal, potatoes, brown rice, whole
wheat cereals, whole grain products including breads and pastas.
Read the labels on your products and be sure you are choosing
items that do not contain anything hydrogenated or partially hydrogenated.
Stay away from anything that has high fructose corn syrup added
to it too! Careful with products such as yogurt which can be loaded
with sugar and high in calories, stick to no sugar added products.
Look for grain products that are higher in fiber. Healthy fats
can come from nuts, almonds, olive oil etc. Remember that though
these are good fats they must be consumed in moderation because
they are also high in calories! Read, read, read your labels!
That is the best way to learn what you are putting in your body,
soon grocery shopping will be a snap when you know the right foods
to buy.
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:
Start small! If you have never exercised start with about 10-15
minutes a day of walking or doing some type of cardio (it could
even be dancing around your house!) Start making small changes
to your eating habits, if you eat fast food twice a day limit
yourself to once a day. If you drink 6 sodas a day drop it down
to 4 sodas to start off with. Small, doable changes is the only
way to go. Get with a personal trainer or buy a strength training
DVD (you can order mine it's perfect for the beginner!) so that
you can start building some lean muscle mass. The most important
thing is to start today, don't put off your fitness goals for
another moment! Don't try to change everything all at once because
you run a high risk of burning out or getting frustrated. It takes
time to develop these new habits so give yourself a chance! Also
it is important to uncover your own personal motivation for wanting
to get in shape. What is your super "WHY", what will
it mean to you to achieve your fitness goals? How will you look?
How will you feel? Why is it so important and why is now the time
for you? Write these things down and post them in a place where
you can be reminded of them on a daily basis. When temptation
comes knocking you will have your motivation right there in front
of you to help keep you on track!
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:
Don't be afraid to modify your orders. That is the first and
foremost most important thing! Choose restaurants that are going
to have some healthy options available too. Obviously choose grilled
items and ask how they are prepared, ask for everything with no
butter added. Substitute unhealthy sides for a side salad or steamed
veggies whenever possible. Always order dressings or sauces of
any kind on the side and use them for dipping purposes only. Skip
the appetizers and the bread (unless you decide to order an appetizer
as your meal!). If the restaurant serves large portions have them
box up half of your order before they even bring it to the table.
Avoid dessert or if you MUST have some share it with a friend
at least! Drink water, tea or coffee instead of sodas or sugared
drinks. If you are ordering cocktails stick with wine or mixed
drink with a diet soda or soda water. Steer clear of drinks such
as margaritas or pina coladas! It is absolutely possible to eat
healthy when you eat out, it's just a matter of taking charge
of your choices and not being afraid to ask for what you need!
Fitness Question #10 - What exercises
do you recommend for getting a bigger, rounder and fuller butt?
Answer:
I'm a big fan
of compound exercises for all of the leg muscles. For the glutes
in particular I like to do step ups, sumo squats with a barbell
on my shoulders and dead lifts (but these are an advanced exercise
I do not recommend them for beginners!) Remember when you are
strength training it is important to train all of your muscles
not just one particular area.
Fitness Question #11 - What is the
most challenging thing you deal with about consistently staying
in top shape?
Answer:
I really enjoy staying in shape, I think it is only hard when
I'm training for a competition as my workouts get quite a lot
more intense and my diet is very strict. When I travel during
a contest prep it takes a lot of time to make sure that I will
have all the foods that I need at the appropriate time.
Fitness Question #12 - Please describe
your normal diet. What do you eat in a typical day to stay in shape?
Answer:
Breakfast: Oatmeal with egg whites and protein powder,
Splenda and cinnamon to flavor
Midmorning Snack: Shake with tofu, protein powder, rice
cakes, flax seed, splenda and cinnamon
Lunch: Sweet potato with turkey and vegetables
Mid-Afternoon Snack: Oatmeal with turkey and flax seed
Dinner: Huge plate of veggies which have been cooked in
a skillet, with either chicken or turkey and a few almonds.
Fitness Question #13 - What type of
exercises do you include in your routine to stay in shape?
Answer: I train
one body part per day and choose 3-4 exercises per body part. I
typically do 3-4 sets of each exercise. My training cycle looks
like this usually:
Monday - Back
Tuesday - Chest and abs
Wednesday - Shoulders
Thursday - Triceps
Friday - Biceps and abs
Saturday - Legs
Sunday - Rest
Cardio Exercises: Stair climbing, elliptical, jogging,
walking bike riding, hiking
Additional Training: Plyometrics at least one time per
week usually on my leg day
Fitness Question #14 - What are the
top 5 tips (specific exercises, diet advice, etc) you recommend
for developing toned and defined arms?
Answer:
1. Eat clean, you won't see muscle tone if you have a layer of
fat over them!
2. Get plenty of cardio, again you have to burn the fat off to
see your muscles.
3. Strength train on a consistent basis at the very minimum two
days a week… preferably more like 3-4 days.
4. Train your body evenly, if you work the front be sure to work
the back. Train your upper body, lower body and core so that your
entire body is strong!
5. Fuel your body properly, especially after your workouts! Don't
waste your workout by starving your body after you are finished,
get a good combination of protein and carbs right after your workout!
Fitness Question #15 - What are your
top 5 tips for losing unwanted body fat?
Answer:
1. Eat clean - cut the sugary, fatty, greasy, high calorie foods
from your diet!
2. Eat consistently - you need to fire up your metabolism and
the best way to do that is to eat small meals consistently throughout
the day.
3. Do plenty of cardio - if you are looking to lose body fat
you need to do plenty of cardio, keep your intensity levels up
and stay consistent! Mix up your cardio too, don't do the same
thing all the time or your body will adapt to it, become efficient
at doing it and as a result burn fewer calories.
4. Strength train - you will develop lean muscle tissue which
increases your metabolism and helps you to burn body fat more
efficiently. You will also develop toned muscles which you will
be able to see when you are eating clean and doing your cardio
consistently!
5. Be patient - It takes time to develop the body of your dreams.
If you go on a crash diet you are setting yourself up for frustration
and failure. Make the commitment to consistent healthy eating
and exercise choices and the body you desire will be yours soon
enough.
Fitness Question #16 - What are your
top 5 tips for gaining lean muscle mass?
Answer:
1. Eat clean - Yes I know it is the number one tip for EVERYTHING!
You've got to fuel your body properly with the right amount of
protein and carbohydrates in order to build muscle.
2. Eat enough! Your body can't gain muscle if it is in a calorie
deficit.
3. Don't be afraid or lifting heavier weights. Ladies this is
especially for you! You will not gain big bulky muscles by strength
training!
4. Challenge yourself - avoid plateaus by changing your workouts
regularly so that your body doesn't get accustomed to the same
routine.
5. Be consistent with your training, you can start to lose muscle
mass within a few short days if you skip out on your training!
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. Identify your fitness motivators - figure out what will keep
you going when faced with temptation
2. Keep pictures and reminders of your motivators around you
so that you can see them on a daily basis.
3. Set goals and deadlines for yourself then you will be less
likely to put off your workout or healthy eating habits.
4. Surround yourself with positive role models and people who
are going to encourage you and not try to sabotage your fitness
goals. Share your goals with your family and friends and let them
know how important they are to you and how you would like their
support!
5. Reward yourself and celebrate when you accomplish your mini
goals. Don't reward yourself with food! Find other ways to make
yourself feel good, perhaps a massage or a new outfit that you
can now fit into! Let fitness be fun for you!
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: Back - 3 sets of each usually 8-10 reps or until
muscle fatigue or failure: Pull Ups, Seated Rows with several
different grips, One armed rows, Lat Pull Downs
Tuesday: Chest - 3 sets of usually 8-10 reps or until
muscle fatigue or failure: Push ups, Chest press (incline and
decline), Dumbbell chest press on exercise ball, chest flyes
Wednesday: Shoulders - Same sets and reps as above: Lateral
raise drop sets with dumbbells, Upright row with EZ Curl bar,
Overhead press, Front raise and reverse flyes.
Thursday: Triceps - Same sets and reps as above: Tricep
Dips, Tricep press down, Overhead cable pull tricep extension,
lying on bench or ball skullcrushers.
Friday: Biceps - Same sets/reps: Barbell curls, alternating
dumbbell curls, Free motion hammer grip curls, Dumbbell curls
drop sets. Abs - Reverse curls and regular curls on exercise ball,
planks
Saturday: Legs - 3 sets of each with plyometric movements
in between. Lunges with barbell on shoulders (plyometric lunges),
Step ups with Dumbbells in hand (bench hops), Leg Press (Jump
Squats), Dead Lift (Side to side bench hops)
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 - you'll never see your six pack if you don't eat
clean
2. Cardio - The BEST ab exercise is the treadmill (or your cardio
machine of choice) we all have a six pack you just can't see it
when it's covered up by fat!
3. Eat clean - Can't say it enough
4. Cardio - Seriously I think I'm sensing a pattern here!
5. Strength train - you don't need to train your abs everyday
to get a six pack, treat them as any other muscle group and be
sure that they get sufficient times to rest. Choose 3-4 core training
exercises (be sure to work the obliques, abs and lower back) and
perform 2-3 sets of these 1 -2 times per week. Don't waste your
time doing tons of AB crunches you would be better off spending
that time doing cardio OR heading to the grocery store to be sure
you healthy foods available to you!
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. Eat clean - Nutrition is 80% of the battle! There is NO SUCH
thing as spot reducing! When you start to lose weight there is
no way to tell your body to lose it in a certain spot!
2. Be consistent! As I stated above since you can't tell your
body where to lose the weight from you MUST be consistent with
your training. Eventually your body will start to use fat stores
from the places that you want it to it just will take some time!
3. Cardio - Again you've got to burn off that fat in order to
have lean and toned legs.
4. Strength train - This way you develop toned muscles and also
you will increase your amount of lean muscle mass as well as boost
your metabolism.
5. All I can say is… you guessed it….. eat clean!!!!!
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