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Meet Our Fitness Models Team - Fawnia
Mondey Diet & Exercise Advice
Fawnia Mondey
Fitness
Model
Las Vegas, Nevada  Fawnia
is a fitness model, dance instructor, writer and actress. She is also co-producer
and presenter of a soon to be released new fitness show, Fawnia & Friends.
Since 1998 Fawnia has self produced several instructional dance videos and has
appeared on the cover of numerous fitness magazines. With Fawnia’s experience
as a competitive bodybuilder in 1999, placing first in the Muscle & Fitness
Mania (women’s lightweight), she enjoys providing tips on nutrition, training
and motivation to help others.
See This Fitness Model's Diet Plan & Exercise Routine
Fawnia Mondey - Fitness Model Statistics - Name: Fawnia
Mondey
- Height: 5'4
- Weight: 120
- Hair
Color: Blonde with brown low lights
- Bust: 35
- Waist:
24
- Hips: 34
- Location: Las Vegas, Nevada
- Website: www.officiallyfawnia.com
Fawnia Mondey - Fitness Model Photos
  
Fawnia
Mondey - Fitness Model Background 
What's your background? How did you get started in the fitness modeling field?
Answer:
Since I was very young I had wanted to model.
Since 1994 I have been modeling in various areas, but it wasn't until 1998, when
in one of the first issues of Oxygen Magazine there was an article on how to break
into the modeling business. It listed the photographers to contact and what to
send them. I had submitted my images, bio and resume to all of them and two replied
with interest. At this time, having very little money I was not able to travel
to LA where one was located. In 2003 I entered a model search contest, and as
luck would have it, the photographer that I contacted in 1998 owned the model
search. I won, and was flown to Los Angeles for my first photo shoot with a fitness
photographer.
What is the #1 thing you like best about being into fitness?
Answer: I love that I am motivated to take care of my
health while motivating others to take better care of theirs. Working in other
fields such as social worker, dental, or banks, don't required you to workout
and eat healthy. I am so thankful to have found myself in a place where I feel
that I belong.
What has been your biggest accomplishment in the fitness field?
Answer: As a model, in 2003 I was on the March cover of
Muscle Magazine International. As a competitor, in 1999 I placed first in bodybuilding,
and in 2005 places 1st in Figure, winning the British Columbia Championships.
I have also self produced a workout DVD entitled, Making Fitness Fun.
Fawnia
Mondey - 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 have tried using an agency and from that I received
one call. The lack of response may have been because I was in Vancouver, BC Canada
and the agency was in Florida. I suggest mailing your photos to the photographers
of the magazines because they are in direct contact with the editors on a regular
basis. Often photographers may have other projects on the side they may be looking
for new faces for.
Fitness Question #2 - Please describe a typical day
for you. What is your daily routine like?
Answer: Lately I have been rising around 9:30am. I will
do email for a couple hours before training clients at The Rock Spa (Hard Rock
Hotel & Casino). Then it's time to run errands, and train (weights & cardio).
From 5:30 - 8:30 I teach pole dancing, then return home and answer emails, and
write. Bedtime is between 1am - 3am.
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: To burn serious calories in one hour I suggest
doing something you normally wouldn't do, such as a cardio kick boxing class,
or join me for a pole fitness class! If classes are not for you, try 30 min on
the Jacobs ladder.
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: I suggest aiming for a weight loss of 1 - 2 pounds
per week.
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: If your workout consists of cardio in the morning
it's often believed that doing your workout before your first meal will aid your
fat loss efforts. Fueling your body before and after your training is very important.
When you are training with weights always eat a meal within 1 - 2 hours of your
workout and again within 60 minutes following your training. Consuming foods which
are closest to their natural state as possible will ensure that you are getting
the most nutrients with the least additives. Example: oatmeal and eggs, or sweet
potatoes/rice and chicken/fish.
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: It's important to know that it's normal to crave
something sweet or salty, which ever your preference is, every once and a while.
What matters is that you are aware of your cravings and understand why you are
having them. It could simply be that you have been eating clean for weeks and
need a change, or are dealing with something that is affecting you emotionally.
I believe that it's healthy to permit yourself to enjoy a serving size of something
you really enjoy. Remember to keep your treat to a portion that will simply satisfy
your craving, and that you can have this same treat again in a couple weeks. Whether
you call them 'treat meals' or 'cheat meals', these meals can actually benefit
your training in that you satisfy your craving and move on. Just remember that
you can always have these foods again, but after you put more time towards reaching
your goals.
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: For your carbohydrates, I suggest including: Oatmeal,
Sweet Potatoes/ Yams, Brown/Wild Rice. For your protein, I suggest: Chicken, Fish
such as Salmon, Tuna, Halibut, Orange Roughy, Snapper, and Tilapia. Veggies: Green
Beans, Broccoli, Edamame, Spinach, and Asparagus.
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: 1. Write down your goals and be specific. Don't
just say, "I want to lose weight." A good example may be "To lose
ten pounds by May 1st". When we write down our goals, they become more realistic
and easier to achieve, because they are more then just a random thought.
2. Write down what you are going to do to reach that goal. An example is:
"I will lift weights and do cardio four times each week, and eat more protein."
Having a plan is like a having a map, and it will make your goal more attainable.
Talk to a fitness expert at your gym, or begin reading magazines to learn more
about how to reach your goals.
3. Take a "before" photo of
yourself today! This way you will be able to see exactly what you look like. Many
of us don't want to have our photo's taken, but we need to face our physical selves
straight on. Keeping the camera hidden is not going to hide the weight; it may
only make your situation worse.
4. Get your body composition done, so
you know your starting point. Every six months, having your body composition done
is very helpful. When we are trying to gain or loose weight, the scale is not
the best way to track our progress. The results from a composition tells us what
kind of weight we are gaining or losing, and what we are made of today.
5. Eat 5 - 6 small meals a day, every three hours. When we eat often, our metabolism
speeds up, and we burn more calories at rest. We also think better, have less
stress, and have more energy. Since our bodies can utilize only so many calories
at one time, eating more often and in smaller portions is the ONLY way to eat.
6. Begin a training program that consists of basic weights and cardio. One
method is to train your upper body on day one for about 30 minutes, followed by
30 min of cardio. On day two, train your lower body with weights, followed by
30 min of cardio. Rest of day three, and then repeat. Ask for a free consultation
at your gym, as many gyms will offer a free session with a personal trainer to
help you begin. Ask all the questions you can.
Have patience. Remember
that it took you months or years to put the weight on, so you need to be patient
and stay dedicated to yourself in taking the weight off.
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: This is a very common question so know that you
are not alone. Many people feel that if they are choosy while eating out, their
friends will bug them. I say, eat what you want and let them eat what they want.
It's really this simple. Once you are past this issue, you can choose foods that
you know are healthy choices. Granted you are not vegetarian, you should be able
to choose a lean protein source such as chicken or fish. For your carbohydrate
source, choose rice or potato, with a side of greens or a green salad with vinegar
and oil for dressing. This is the perfect meal for someone who cares about their
appearance and health.
Fitness Question #10 - What exercises do you recommend
for getting a bigger, rounder and fuller butt?
Answer: For resistance training I recommend doing squats,
lunges, hip extension, and deadlifts. For cardio I recommend the Stairmaster or
stair climber, and walking on the treadmill at a high incline.
Fitness Question #11 - What is the most challenging
thing you deal with about consistently staying in top shape?
Answer: For me the most challenging part about trying
to stay in shape is to avoid injury. From the years in the gym and teaching dancing,
I am starting to experience slight problems with my knees and shoulders. In the
past my challenge was to learn how to balance my schedule with the demands of
meal preparation, work, training clients and myself, and teaching dance.
Fitness Question #12 - Please describe your normal
diet. What do you eat in a typical day to stay in shape?
Answer: Breakfast: ½ cup of oatmeal, with
4 egg whites and one full egg.
Mid-Morning Snack: ¾ of
a Trioplex bar, ½ apple
Lunch: ½ cup of rice, 1
½ chicken breasts, and asparagus.
Mid-Afternoon Snack:
½ cup of rice, 1 ½ chicken breasts, and green beans.
Dinner: A large salad with 1 ½ chicken breasts or orange roughy fish,
and greens such as asparagus, or green beans.
Fitness Question #13 - What type of exercises do
you include in your routine to stay in shape?
Answer: Strength Training Exercises:
Legs: Smith machine squats, lunges, leg press, light leg extension, hack
squat, seated and standing calf raises, donkey calf raises, and butt blasts.
Back: chin-ups, lat pull down, cable rows, one arm dumbbell rows,
reverse grip pull downs, and bent over row.
Chest: Incline dumbbell
presses, seated machine press, and free motion cable flies.
Shoulders:
Seated machine press, dumbbell press, dumbbell and cable flies, up right row.
Biceps: Barbell curls (straight and ez curl), dumbbell curls, and
cable curls.
Triceps: Push downs, bar and cable skull crushers,
dips, and overhead press.
Abdominals: Reverse crunches off a bench,
regular and side crunches on a ball or matt.
Cardio Exercises:
I love interval training on the treadmill by walking at a high incline 10.0, and
jogging with a 2.0 incline. I also really enjoy skipping rope, and the StairMaster
7000PT. Additional Training: I teach 6+ hours of pole fitness a week.
Fitness Question #14 - What are the top 5 tips (specific
exercises, diet advice, etc) you recommend for developing toned and defined arms?
Answer: 1. Train your arms 2 times a week, for the first
four weeks try training them on the same day doing your triceps first, then your
biceps, with a rep range of 12 - 20. Next four weeks, train them with another
part such as biceps with back and triceps with chest.
2. Use three or
four exercises for your triceps and three or four exercises for your biceps. Rest
no longer then 60 seconds between sets.
3. For your biceps try barbell
curls (straight and ez curl), dumbbell curls, and cable curls.
For your triceps,
try push downs, skull crushers, dips, and overhead press.
4. Cardio after
your weights in important for toning your body and though one can't spot reduce,
this will help you reach your goal of owning toned arms.
5. Another option
is to supplement your training program with Pilates since it's known to tone and
lengthen muscles.
Fitness Question #15 - What are your top 5 tips for
losing unwanted body fat?
Answer: 1. Eat five to six small meals a day consisting
of s protein, carbohydrate and healthy fats, while limiting the carbohydrates
in your last meal. If you are still hungry at night, choose a protein shake or
add more protein to your last meal.
2. Drink 2 - 4 liters of water a
day.
3. Do cardio in the morning for 20 - 30 minutes and later in the
day, another cardio session for 20- 30 min after your weights. Train 5 - 6 days
a week.
4. Many people know what to do, but they don't make it personal.
Write down your goals, and be specific. Why do you have these goals? Next, write
down what you are doing to do to achieve your goals.
5. Get your eight
hours of sleep each night. Sleeping will help you loose weight while stress and
not resting will make your body hold on to unwanted weight.
Fitness Question #16 - What are your top 5 tips for
gaining lean muscle mass?
Answer: 1. Eat five to six meals a day with a focus on
consuming 1.5 - 2.0 grams of protein for each pound of bodyweight.
2.
Drink 2 - 4 liters of water a day.
3. Weight train five to six days a
week, allowing adequate rest for each body part to recover.
4. Supplement
with L-Glutamine to maintain a positive nitrogen balance.
5. Get your
eight hours of sleep each night. Your body recovers when sleeping. If you have
time in the day for a 20 min nap, take it.
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. Write down your goals, and be specific. Why
do you have these goals? Next, write down what you are doing to do to achieve
your goals.
2. The next day put your plan into action. Each day you may
need to remind yourself of your goals, and that's ok. You are never alone.
3. Associate with people that are beneficial to your goals.
4.
Let your family and friends know about your goals and ask for their support.
5. Remember that it's you that has the final say in whether or not you will
achieve your goals. Don't let anyone stand between you and your goals, or shall
I say, stand between you and yourself.
Fitness Question #18 - What is your training routine
like? (Please include a few details - training split, sets/reps, exercises, types
of cardio, etc.)
Answer: On all exercises I will do 4 - 5 sets with a rep
range of 12 - 15. My first one or two sets on each body part will be very light
and I will do 15 - 20 reps to get the blood into the muscle and the synovial fluid
into my joints. For cardio I enjoy interval training on the treadmill by
walking at a high incline 10.0, and jogging with a 2.0 incline. I also really
enjoy skipping rope, and the StairMaster 7000PT. MONDAY:
10 min
light cardio warm-up, Legs & Abs, 15 min light cardio.
Legs: Light
leg extension, leg press, Smith machine squats, walking lunges.
Abdominals:
Reverse crunches off a bench, regular and side crunches on a ball or matt.
TUESDAY:
5 min cardio warm-up, Chest & Triceps, 30 min cardio
Chest: Incline dumbbell presses, seated machine press, and free motion cable flies.
Triceps: Push downs, skull crushers, dips.
WEDNESDAY:
5 min
cardio warm-up, Back & Biceps, 30 min cardio
Back: Lat pull down, cable
rows, bent over row, and reverse grip pull downs.
Biceps: Barbell curls (straight
and ez curl), dumbbell curls, and cable curls. THURSDAY:
10
min cardio warm-up, Hamstrings & Calves, 30 min cardio
Hamstrings:
Seated and lying leg curls, and stiff legged deadlifts.
Calves: Seated
and standing calf raises, donkey calf raises.
FRIDAY:
5 min
cardio warm-up, Shoulders Abs, 30 min cardio
Shoulders: Seated machine
press, dumbbell press, dumbbell flies, and rear delt flies.
Abdominals:
Reverse crunches off a bench, regular and side crunches on a ball or matt.
SATURDAY:
off or 20- 30 min light cardio
Cardio: Walking
outside.
SUNDAY:
45 min cardio & Calves
Cardio:
Interval training on the treadmill: walking at a high incline 10.0, and jogging
with a 2.0 incline.
Calves: Seated and standing calf raises, donkey
calf raises
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 5 - 6 small meals a day consisting proteins,
non-refined carbohydrates, and healthy fats.
2. Limit carbohydrates in
your last mini-meal since you will be going to bed.
3. Drink 2 - 4 liters
of water a day.
4. Train your abs every other day starting with the lower
area as it's often a more stubborn area to see results from.
5. Do 20
- 45 minutes of cardio in the morning before you eat and another 20 - 45 minutes
of cardio later in the day, following your weights. Always give your body at least
one full day of rest each week.
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. Great exercises for toning the thighs, hips
and butt are lunges, smith machine squats, and hip extensions, doing 3 - 5 sets
of each.
2. Train your hamstrings, and glutes on a separate day then
your quadriceps, and aim to train this area two times a week with at least three
days rest between.
3. Cardio is also important and I recommend doing
20 - 45 minutes of cardio in the morning before you eat and another 20 - 45 minutes
of cardio later in the day, following your weights. Always give your body at least
one full day of rest each week.
4. Drink plenty of water and be sure
to consume about 1 gram of protein per pound of body weight.
5. Do your
best to allow time for rest and get eight hours of sleep each night.
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