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Fitness Models Questions & Answers - Eve Dawes
Diet Exercise Advice
Eve Dawes - Fitness Model Statistics
 Name:
Eve Dawes
- Height: 5'2"
- Weight: 100 pounds
- Date of Birth: 11/02/1979
- Hair Color: Blonde
- Bust: 32 B/C
- Waist: 24
- Hips: 32
- Location: Los Angeles, California
- Website: www.modelmayhem.com/evedawes
Eve Dawes - Fitness Model Photos
   
Eve Dawes - Fitness Model
Background
How did you get started in the fitness field?
Answer:
From the age of 3 I started dance classes and knew it was what
I wanted to do from the age of 7. After touring as a professional
dancer for many years I decided I wanted to pursue Personal Training
and Sports Massage Therapy also. Specifically targeting dancers
as I understood their needs such as Flexibility, nutrition and
the quickest recovery time possible from an injury whilst trying
to ensure it didn't happen again by addressing muscle imbalances
and technique.
What is the #1 thing you like best about being into fitness?
Answer:
The way it affects everything else in my life; having energy,
feeling fit and flexible, increasing the longevity of my career,
meeting other people and helping others.
What has been your biggest accomplishment in the fitness field?
Answer:
Always being employed and happy.
Eve Dawes - 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:
Represent yourself in a professional way; make sure you look
the part and be personable. It's a small world in the industry
and your reputation will proceed you. Network and talk to others,
do your research; there are a lot of cons out there.
Definitely try and get agency representation; it not only helps
you find work but protects you. If that fails don't be deterred.
Don't be afraid to try and contact photographers; they may be
able to provide you with shots that get you the job.
Fitness Question #2 - Please describe
a typical day for you. What is your daily routine like?
Answer:
I try to answer emails first thing in the morning after breakfast
and last thing at night. I'm also a blackberry addict so check
them frequently too. Lost of castings and work is last minute
and being reachable is a must. I prefer to go the gym first thing
or dance class. This sets me up for the day; if I have an early
shoot sometimes it has to be at night instead. The rest of the
day tends to be Castings, shoots or in the studio teaching or
learning shows. I always take time to relax, spend time with Family
and get lots of sleep. Recovery is as important as the training
and good 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:
 I'd
recommend cross-training or jump rope, even better if you can
make it something you enjoy like a quick swim. 'The best bang
for your buck' is Interval or circuit training- 1-5 minutes of
high intensity exercise (any cardio will do but I recommend cross
training or jump rope) followed by a compound (multi-muscle) resistance
exercise that changes after each cardio burst, repeat as many
times as you can cram in even if its only for 20 minutes. You
can even do this at home with a jump rope or using your stairs
and using exercises like press-ups and double leg crunches.
If it's just cardio go for 20 minutes but change the level every
minute in 5 minute blocks ie, Min1-level 2, Min 2-Level 3, Min
3-Level 4, Min 4-Level 5, Min 5-Level 6. Repeat all.
I would definitely recommend combining cardio with resistance
for the quickest results.
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 if you want to keep it off and are making lifestyle changes
you can keep rather than crash dieting or just losing water weight.
There are lots of fad diets out there but you want to ensure you
are receiving the right nutrients still.
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:
Grapefruit is great for boosting your immunity. Pre and post
workout high protein, low fat snacks. It's better to eat 6 small
meals a day than 3 big meals. It may seem hard at first when you're
on the go or at work but the key is being prepared e.g.- fruit,
nuts, pre-cooked chicken, lean body bars (all easy things to eat
on the go) and like everything once it's routine it's easy. If
you can afford organic it's definitely worth it. You are truly
what you eat and if you're eating meat products that have been
pumped full of hormones to fatten them up or keep them sedated
remember you're then ingesting those same hormones!
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:
100 calorie mini popcorn bags are great as they are portion controlled.
Stay away from buying family size bags of chips and snacks as
it makes it harder to stop eating. Same with chocolate; buy something
that breaks into squares or pieces; that way you can have a small
piece to satisfy your cravings without he guilt. Frozen grapes
work well for a sweet treat too.
It's not about deprivation; the occasional treat is fine, enjoy
and indulge just not everyday;) You've heard this a million times
before but that's because it's true; don't starve yourself as
you'll only ending up bingeing or reaching for the quickest thing
available.
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:
Chicken, eggs, fish, quinoa (great complete protein to use as
a pasta or rice alternative), plenty of fresh fruit and vegetables,
filtered water (preferably not in a plastic container).
Try not to think of healthy eating as a restriction but rather
a way to experiment with new and even more foods and trying something
you might not have thought of before. If you stay in the fresh
produce section and stay away from anything pre-packaged that's
a great start. If you still decide to buy prepackaged things be
careful with foods that are 'low-fat' and 'low sugar' often these
contain chemicals/ingredients far worse than extra calories. The
big one to avoid is 'hydrogenated fat' this is a man-made chemical
the body doesn't recognize (has a similar composition to plastic)
and makes it difficult to get rid of.
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:
If you can afford to join a gym then go for it. Try as many classes
that they offer as possible; if you find something you like you're
more likely to stick to it. If not then even adding daily walks
into your routine, using the elevator instead of the stairs even
doing calf raises whilst cleaning your teeth. It's about building
it into your daily routine. Do you have someone you can work out
with? Even better as you can motivate each other. Set small goals
such as I'm going to lose 2 pounds a week until I've lost 35 pounds
rather than seeing it as one number. Find someway to reward yourself
besides food! Maybe a massage or new clothes for your new physique.
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:
Avoid anything fried. A lot of restaurants mark their healthy
options now which makes it even easier (even Chilli's, TGI's and
Cheesecake do this). Opt for tomato sauces rather than cream based,
don't have the bread, if you're craving dessert then think about
splitting it. Try not to have high calorie cocktails that often
have more calories than the food, I'm not saying abstain completely
buy maybe substitute for red wine. Salads are often the biggest
culprit for being high in calories and fat; avoid croutons, bacon
bits, cheese and dressing.
Fitness Question #10 - What exercises
do you recommend for getting a bigger, rounder and fuller butt?
Answer:
Single leg squats, weighted lunges, anything involving steps
and climbing, pelvic lifts.
Fitness Question #11 - What is the
most challenging thing you deal with about consistently staying
in top shape?
Answer:
Temptation; everyone craves something now and then or wants to
go out drinking with friends. It's still important to do this
and enjoy life but the biggest thing is moderation and listening
to your body; knowing what makes it function optimally. Time constraints;
if I don't have time to go to workout I'll try and cut some calories
instead.
Fitness Question #12 - Please describe
your normal diet. What do you eat in a typical day to stay in shape?
Answer:
 Breakfast:
Organic apple and acai muesli with fresh blueberries no milk,
sometime with ½ grapefruit also. Black coffee, 500 ml water.
Mid-Morning Snack:
Fruit or nuts or yogurt.
Lunch:
Whole wheat sandwich with chicken, avocado, tomato and spinach
or scrambled eggs with chicken and vegetables or protein bar if
I'm on the go with a Jamba juice.
Mid-Afternoon Snack:
Fruit, guacamole, square of chocolate.
Dinner:
Grilled meat or fish with brown rice/veg /salad or bake potato.
Later:
Sometimes popcorn or cereal.
Fitness Question #13 - What type of
exercises do you include in your routine to stay in shape?
Answer:
Strength Training Exercises: Push-ups into side plank,
various swiss ball exercises, seated row, shoulder press, lat
pull-down, Bench chest press, I don't tend to do legs as Ballet
class, hiking and biking takes care of that.
Cardio Exercises: Various types of dance, cross-training,
biking & hiking.
Additional Training: Bikram yoga
Fitness Question #14 - What are the
top 5 tips (specific exercises, diet advice, etc) you recommend
for developing toned and defined arms?
Answer:
1. Bench press
2. Push-ups
3. Shoulder press (standing)
4. Tricep dips
5. Bicep curls (standing)
Fitness Question #15 - What are your
top 5 tips for losing unwanted body fat?
Answer:
1. It's basic math-you have to burn more calories than you're
eating
2. Find a strong motivation otherwise you'll find an excuse not
to train
3. Cardio and strength training not just cardio
4. Eat little and often. Also keep a food, mood and how you feel
after eating diary for a week so you can see what you're eating,
when and why.
5. Increase the lean protein in your diet and decrease fat intake
Fitness Question #16 - What are your
top 5 tips for gaining lean muscle mass?
Answer:
1. Strength training
2. Losing body fat (we all have lean muscle it's just covered
by layers of fat)
3. Cardio
4. Diet of more lean protein
5. Small regular meals, remember to eat a post workout protein
snack
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. Break down your goal into smaller goals so you have a sense
of achievement
2. Find an activity you enjoy so that you stick to it
3. Make small changes gradually so that it becomes routine rather
than a huge shock trying to change everything at once
4. Make food shopping exciting by trying to buy 1 thing you've
never tried before each time you shop and experimenting in the
Kitchen.
5. Do it for yourself not for anybody else, you have to want
to be in shape and think how you'll feel once you've reached your
goal-will you feel more energetic. Healthy, attractive, have less
aches and pains? Know why you're doing it and do it.
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: 30 minutes cardio, resistance circuit x 3 of press
ups and plank, seated row, Swiss ball hip raises, Swiss ball side
crunches, pelvic lifts (various reps), stretching
Tuesday: 30 minutes cardio, resistance as Monday but may
substitute exercises (shoulder presses, shoulder raises, lat pull-down,
lying ball pass), stretching
Wednesday: 90 minute Ballet class (pre and post stretch),
hot tub
Thursday: Day of rest or gym
Friday: Ballet class or gym (cross-trainer or circuits-5
min cardio, 5 different resistance exercises: repeat all x 4)
Saturday: Day of rest
Sunday: Hike or bike with Family/Friends, Hot tub
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:
Compound exercises (the more muscles you work the more calories
you'll burn). You can't lose weight from just one specific area
but you can strengthen those muscles and improve tone.
1. Push-ups
2. Squats
3. Lying single leg extension in crunch
4. Swiss Ball-hold the ball between your legs, raise your legs
and crunch to take the ball with both hands and lower hands stretched
over head and legs to ground, repeat x 20. Slowly and only lower
your legs as far as you can without arching or straining your
back.
5. Drink lots of water, reduce sodium and reduce processed, fatty
foods.
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. Leg raises-multi-directional
2. Split leg lunges
3. Squats
4. Step ups
5. Clam (lying on side, knees together, rotate leg from hip so
knee opens to ceiling and close)
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