|
Fitness Models Questions & Answers - 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.
|
