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Fitness Models Questions & Answers - Heather Bear
Diet & Exercise Advice
Heather Bear
Fitness Model
Indiana
 I
started competing in Figure in Spring of 2003. I have competed in
the Northern Kentucky, Battle of Champions, Natural Upper Ohio and
Natural Northern USA. I'm also a Registered Veterinarian Technician
and a Registered Nail Technician. My goal in fitness/figure is to
get my IFBB Pro card!
See This Fitness Model's Diet Plan & Exercise Routine
Heather Bear - Fitness Model Statistics
- Name: Heather Bear
- Height: 5'0
- Weight: 120 off-season, 108 on-season
- Hair Color: Dark brown
- Bust: 34 DD
- Waist: 24
- Hips: 32
- Location: Indiana
Heather Bear - Fitness Model Photos
  
Heather Bear - Fitness Model Background
What's your background? How did you get started in the fitness modeling
field?
Answer:
I set a goal to loose weight for my October 03 wedding. I contacted
Jenny Hendershott for advice. She helped me loose 30 pounds (all
through the internet). I then wanted to set another goal of competing
in spring of 04. I competed in 3 shows and placed in the top half
of my class each time. I loved it so much I started to diet for
the Fall 04 shows until I found out I was 11 weeks pregnant. I
then set another goal of competing 6 months after delivery. I
had 58 pounds of baby weight to loose and I did it. I have competed
several times since then and have placed in the top 5.
What is the #1 thing you like best about being into fitness?
Answer:
Motivating "moms" and other women who think they can't
loose their weight.
What has been your biggest accomplishment in the fitness field?
Answer:
My biggest accomplishment in the fitness field is loosing 78
pounds w/out belonging to a gym. I did it w/ proper diet, treadmill
and a set of 10 pound weights w/ my daughter in her swing.
Heather Bear - 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:
The best way to get started is make sure your physique looks
good and then get a photographer to make a portfolio of you. Find
a photographer that is "known" in the fitness industry.
Fitness Question #2 - Please describe
a typical day for you. What is your daily routine like?
Answer:
I never have the same day: I wake up, make my daughter breakfast,
make my meals for the day, (eat every 3 hours), check e-mail,
play w/ Izabella, weather depending take her for a walk, do my
running errands, put Izabella down for a nap, weight train in
my garage, make her lunch, make husband dinner, check e-mails,
do house chores, clean up dishes, check e-mails, give Izabella
bath, play w/ her, put her to bed, shower, spend time w/ husband,
bed. I also work 2 10 hour days as a veterinary technician, nail
technician along w/ making meals, doing cardio/train, check e-mail
and spend time w/ the family
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:
Sprint, Sprint, Sprint.
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:
How much weight you loose depends on your height & weight
and what you want to loose. Is this for a competition or just
every day living? If this is just for living a healthy lifestyle
1-2 pounds a week is efficient to take and keep off.
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 just eat every 3 hours, no matter where I am or what I am doing.
I never have the same day twice, so I workout when I can. I also
take Glutamine twice a day for muscle recovery.
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 add Splenda to everything or snack on sugar-free chocolate/cookies.
Drink a lot of water when you get hungry and try to stay busy.
Don't beat yourself up if you have a cookie. Eat "bad"
food in moderation. If you totally take it away, you will crave
it more
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:
Fresh chicken breast, lettuce, plain oatmeal, eggs (not egg white
substitute), cream of wheat, splenda, tuna (soaked in water, low
sodium), mustard, yogurt (low sugar, low carb), spray butter and
dressing, (low sodium)
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 w/ the right meal plan, do daily cardio (at least 45 min.
a day) and weight train 5x week. Contact someone to help you achieve
your goals. You need to start w/ small goals and work your way
up.
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:
When I go to a restaurant I pass up the appetizers, I have them
make my steak plain, dressing/butter on the side, make sure they
add no salt to anything and order plenty water
Fitness Question #10 - What exercises
do you recommend for getting a bigger, rounder and fuller butt?
Answer:
I wish I had this problem: I definitely do not need a bigger
butt. Lunges will add muscle to your butt.
Fitness Question #11 - What is the
most challenging thing you deal with about consistently staying
in top shape?
Answer:
My most challenging thing I deal w/ is, realizing that it's not
the end of the world if I don't get my workout in today, there
is always tomorrow!!
Fitness Question #12 - Please describe
your normal diet. What do you eat in a typical day to stay in shape?
Answer:
Breakfast: 6 egg whites
Mid-Morning Snack: 1 serving cream of wheat or ½ cup oatmeal
w/ 1 packet of Splenda and scoop of Glutamine
Lunch: salad w/ white meat & spray dressing
Mid-Afternoon Snack: shake w/ Glutamine and a small apple or
grapefruit
Dinner: white meat w/ green vegetable. Shake before bed
Fitness Question #13 - What type of
exercises do you include in your routine to stay in shape?
Answer:
Strength Training Exercises: I train one bodypart a day w/ dumbbells
5x week
Cardio Exercises: My cardio consists of walking on my treadmill
or sprinting on track
Additional Training: Taking my daughter for a walk in her stroller
Fitness Question #14 - What are the
top 5 tips (specific exercises, diet advice, etc) you recommend
for developing toned and defined arms?
Answer:
1. High protein diet
2. Cardio
3. Weight train w/ dumbbells
4. Dumbbell curls
5. Tricep push-up
Fitness Question #15 - What are your
top 5 tips for losing unwanted body fat?
Answer:
1. Have a high protein diet
2. Cardio
3. Weight train
4. Stay motivated
5. Get plenty of sleep
Fitness Question #16 - What are your
top 5 tips for gaining lean muscle mass?
Answer:
1. High protein diet
2. Train like you want it !
3. Cardio
4. Be patient
5. Drink at least a gallon of water a 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 Goal
2. Work your butt off to achieve that goal
3. Stay w/ your meal plan
4. Be patient
5. Be around positive people
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: Chest, cardio
Tuesday: Back, cardio
Wednesday: Arms, cardio
Thursday: Legs, cardio
Friday: Shoulders, cardio
Saturday: 45 min. cardio (treadmill)(walking)
Sunday: off
I train all bodyparts w/8 different exercises w/ 15-20 reps.
I superset 2 exercises at a time. I never do the same workout!!!!
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. Diet, Diet, Diet
2. Low carb, low fat diet
3. Cardio
4. Crunches during cardio
5. Cardio on an empty stomach
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. Low Carb Diet
2. Pop Squats
3. Lunges
4. Sprints
5. Walking/Running on an incline
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