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Fitness Models Questions & Answers - Jana Hollingsworth
Diet Exercise Advice
Jana Hollingsworth
Fitness Model
Los Angeles, CA
 I
was born in Boston, MA. As a child, I was very active. I took lessons
in just about every sport you can imagine (skiing, skating, tennis,
tap, ballet) but my passion was horses. I rode every weekend, took
lessons for years and competed in many horse shows. I also had a
passion for dance which developed in my late teens. I took lessons
and won many dance competitions. During my early 20's, I got a job
in a health club. It inspired me to become a personal trainer and
aerobics instructor. I worked in the field for several years before
becoming an Intuitive Coach. Currently, my workouts consist of weight
training, cardio and dancing. I love being outside, taking my dog
for beach walks and traveling.
See This Fitness Model's Diet Plan & Exercise Routine
Jana Hollingsworth - Fitness Model
Statistics
- Name: Jana Hollingsworth
- Height: 5'4"
- Weight: 112
- Date of Birth: 5/31/61
- Hair Color: Blonde
- Bust: 34
- Waist: 25
- Hips: 33
- Location: Los Angeles, CA
- Website: www.dreamsnmotion.com
Jana Hollingsworth - Fitness Model
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Jana Hollingsworth
- Fitness Model Background
How did you get started in the fitness modeling field?
Answer:
A friend of mine got me a job at a health club when I was in
my early 20's. After that, I was hooked. I taught aerobics classes
and was also a personal trainer. I always loved the energy of
being in the gym!
What is the #1 thing you like best about being into fitness?
Answer:
My favorite thing about being into fitness is that I feel great!
My body feels strong and healthy and vibrant. I feel energized,
my body looks fit and toned and my stress levels are diminished.
I love the feeling I get from weight training. It makes me feel
like I can accomplish anything!
What has been your biggest accomplishment in the fitness field?
Answer:
My biggest accomplishment was when I entered my first Figure
fitness competition when I turned 45. My goal was to get in the
best shape that I'd ever been in and I certainly achieved that!
It was a lot of hard work but I loved every minute of it. I feel
like I grew a lot from that experience and learned so much about
nutrition and being fully committed to attaining a goal.
Jana Hollingsworth
- 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:
From my understanding, there is no easy answer to this question.
The girls I know who are in this industry, spent a long time attending
all the big fitness shows, having professional pictures and resumes
with them wherever they went, and gave their business cards out
to everyone. Entering competitions is another way to go. The more
your name and face are out there, the more exposure you will get.
Fitness Question #2 - Please describe
a typical day for you. What is your daily routine like?
Answer:
Four days a week, I get up at 5:00am to get in my weight training
and cardio before I head to the office. After my workout, I usually
have a protein bar or banana with peanut butter to tide me over
until lunch time. As an Intuitive Coach, I work with my clients
in the afternoons and evenings. In between clients, I may run
errands, take the dog for a walk or read. I have an early dinner
and then relax. Since I'm up early & have a jam packed day,
I'm usually asleep by 9:30pm.
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:
If time is a concern, I would recommend a 30-45 minute walk or
run on the treadmill or stairmaster. Dancing is also a great way
to burn calories. If you have any kind of cardio or dance dvd
you can watch, that's also a great way to burn off those calories.
If you have a dog, taking him for a run for even 20 minutes would
do both of you a world of good!
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 would shoot for 1-2 pounds a week. That is the healthiest way
to lose weight and keep it off! If you lose any more than that,
you will ultimately gain it back. Slow and sure is the way to
go!
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:
Before a workout, I would make sure I have a protein and carbs.
For instance, I usually have ½ a cup of oatmeal with a
½ cup of apple juice. Along with that, I have my protein/vitamin
shake with flaxseed oil mixed in. I always take L Glutamine before
and after my workouts. This is a wonderful amino acid that will
assist in optimal performance as well as minimizing the breakdown
of your muscles. I also take L Carnitine.
After my workout, I usually have a piece of fruit with either
non-fat cheese or peanut butter. I may also eat a protein bar.
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:
There are ways to get around this one. I happen to have a real
sweet tooth (especially for chocolate.) Every night after dinner,
I have 2 squares of a carb light chocolate bar. You can also have
sugar free pudding or a chocolate protein bar. I also get some
nutritious desserts online. You can find some delicious and nutritious
snacks!
On the weekends, I allow myself a cheat meal where I eat whatever
sweets I want!
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:
Meats: Chicken, lean ground turkey, lean steaks or burgers,
veggie burgers. I also hear that bison is a great lean meat but
I've never tried it.
Dairy: Non fat or soy milk, fat free cheese, greek non
fat yogurt, cottage cheese
Fruits: Bananas, apples, berries, pears
Carbs: Oatmeal (my favorite), brown rice, rice cakes,
quinoa, yams
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:
The best advice I can give is to set up an appointment with a
personal trainer and/or nutritionist. That way, you are getting
professional advice and starting off on the right foot. If you
are not able to do that, I would recommend enlisting a friend
do start the program with you. You will both be able to keep each
other accountable and on track. If you are doing this solo, start
off slowly by walking several days a week. Go as long as you can
at first and then slowly build up the time. If you can get up
to 30 minutes a week, you'd be on the right 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:
Stick to the lean meats like grilled chicken or turkey (white
meat) or a lean beef. Grilled salmon is always a good call or
a grilled chicken salad with the dressing on the side! You should
have your protein with brown rice and veggies.
Fitness Question #10 - What exercises
do you recommend for getting a bigger, rounder and fuller butt?
Answer:
Squats are the best way to get that toned butt that we all want.
Lunges are also a great way to hit that area as well as your quads.
Fitness Question #11 - What is the
most challenging thing you deal with about consistently staying
in top shape?
Answer:
I think holiday meals are probably the most challenging. I try
not to stress about it. If I overindulge a bit on Thanksgiving,
I'm back at the gym first thing in the morning. Sometimes parties
can be difficult as there is so much junk food. I will usually
eat a piece of fruit before I go so I won't be tempted to munch
on any of the bad stuff!
Fitness Question #12 - Please describe
your normal diet. What do you eat in a typical day to stay in shape?
Answer:
Breakfast: ½ cup instant oatmeal sprinkled with
cinnamon and a ½ cup of apple juice (to sweeten it.) Along
with that, I have my protein/vitamin shake with flax seed oil
mixed in.
Mid-Morning Snack: Proto Whey Power Crunch protein bar
in chocolate
Lunch: Grilled chicken w/brown rice and veggies
Mid-Afternoon Snack: Banana with peanut butter
Dinner: Egg whites mixed with veggies turkey (or some
turkey apple sausage) on a brown rice tortilla. I'll also have
2 squares of carb light chocolate for dessert.
Fitness Question #13 - What type of
exercises do you include in your routine to stay in shape?
Answer:
Strength Training Exercises: Bicep curls (one of my favorites),
combination squat with overhead shoulder press, tricep extensions,
lunges, upright rows, chest press, push ups with a twist, leg
extensions, calf raises lat pull downs, military press.
Cardio Exercises: Hustle dancing, Cybex Arc Trainer cardio
machine (it's easy on the knees and back)
Additional Training: For my abs: sit ups on a bench holding
a ten pound weight and reverse curls. We also have a standing
ab machine that I love. Crunches on the stability ball are also
great for toning the abs.
Fitness Question #14 - What are the
top 5 tips (specific exercises, diet advice, etc) you recommend
for developing toned and defined arms?
Answer:
1. A clean diet is extremely important for getting arm definition.
2. Bicep curls (mix it up between heavy weights with less reps
and lighter weights with more reps)
3. Tricep extensions, dips - gives great definition to back of
arms
4. Push ups - overall good toner for biceps triceps & chest
5. I also love to incorporate shoulder presses
Fitness Question #15 - What are your
top 5 tips for losing unwanted body fat?
Answer:
1. Eating clean - I can't emphasize enough how important your
diet is!
2. Drink plenty of water. I try for at least 1-2 liters a day.
3. Lots of cardio - this is a key component to your weight loss
4. 8 hours of sleep. Your body needs the rest to keep the systems
in your body working
5. Eat small meals every 2-3 hours
Fitness Question #16 - What are your
top 5 tips for gaining lean muscle mass?
Answer:
1. Clean eating is the most important thing.
2. Weight training
3. Lots of cardio
4. Drinking lots of water
5. Mixing up your workouts so you keep your muscles guessing
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. Choose exercises that you really enjoy doing
2. Have a personal trainer (or friend) do a program with you
to keep you focused.
3. Set specific goals for yourself. When you reach each goal,
reward yourself with something that is not food related (i.e.
buy a new pair of jeans, get a massage, etc.)
4. Get your family involved. Go bike riding with your kids, go
hiking with your husband. If your family is healthy, it can help
keep you motivated.
5. Put pictures on your refrigerator or women you would like
to look like. Every time you want to snack, you'll look at their
figures and choose something healthy to eat!
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/Biceps/abs and ½ hour cardio
Tuesday: Cardio
Wednesday: Off
Thursday: Legs/abs and ½ hour cardio
Friday: Off
Saturday: Shoulders/triceps/Chest and ½ hour cardio
Sunday: Cardio
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. Lots of cardio
2. Eating several small meals a day
3. Hire a nutritionist
4. Weighted Crunches (exercise ball, bench w/ball, hanging leg
raises)
5. Drink lots of water
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. Lunges and squats
2. Dead lifts
3. Various kinds of cardio (dance, treadmill w/incline, spin class)
4. Step ups
5. Clean diet
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