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Fitness Models Questions & Answers - Jana Stewart
Diet & Exercise Advice
Jana Stewart
Fitness
Model
Novi, Michigan  Jana
placed 9th at her very first National show and only motivated her to improve her
physique and continue competing. She went on to take 3rd place at Team Universe
as well as a second place at The North American Figure Championships. She now
has her sights set on getting her pro card and becoming a well known face in the
fitness industry. With high spirits and the quest to continue to improve and perfect
her body, Jana will continue to compete, model and promote the health and fitness
industry.
See This Fitness Model's Diet Plan & Exercise Routine
Jana Stewart - Fitness Model Statistics - Name: Jana Stewart
- Height: 5'4
- Weight: 120
- Hair
Color: Black
- Bust: 35
- Waist: 25
- Hips: 35
- Location: Novi, Michigan
- Website:
www.janastewart.com
Jana Stewart - Fitness Model Photos
  
Jana
Stewart - Fitness Model Background 
What's your background? How did you get started in the fitness modeling field?
Answer:
I don't have a very athletic background. I was
a cheerleader in high school: and I tried my hand at a tad bit of modeling. I
got into fitness modeling because I started reading Oxygen magazine. I wanted
to look like the girls in that magazine, so I started training hard & then
decided to compete. I recently signed with a modeling agency who markets me and
gets me fitness modeling jobs.
What is the #1 thing you like best about being into fitness?
Answer: I LOVE the way I feel after a good workout. I
feel like I can take on the world. Each day I challenge myself to do more &
more in the gym, I love the changes that my body makes.
What has been your biggest accomplishment in the fitness field?
Answer: My biggest accomplishment has been being able
to stick to a training & nutrition regimen. I would always read the magazines,
do one thing one day, and something totally different he next. Now I know how
important it is to be consistent. When you're consistent, you see results!!!
Jana
Stewart - 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 think you should do both. Don't wait for anyone
to do things for you. Send out your pictures to all the magazines. Promote &
market yourself. If you happen to come in contact with an agency, that's great.
My modeling agency has done wonders for me, but I started promoting myself before
I started working with them.
Fitness Question #2 - Please describe a typical day
for you. What is your daily routine like?
Answer: I wake up at 3:15 AM, train from 4 AM - 6 AM,
I go home, check e-mail, prepare my food for the day, and then I go to work (I'm
in the medical sales field). When my day is over, I head back to the gym for more
cardio. Then I usually head to my managers office to discuss upcoming projects,
etc. On Saturday's, my friend Anita & I go to the gym and spend hours, we
train, do cardio, play racquetball, swim, get in the sauna, and then have a healthy
lunch (if it's warm out, we head to the local University to run stairs, sprint,
and do plyometrics). My Sunday's consist of going to church and then just relaxing
and preparing for the next week.
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 would suggest interval training. Sometimes when
I only have 20 - 30 minutes for evening cardio, I may do something like run for
2 minutes, walk for two minutes, and lunge (either on or off the treadmill) for
two minutes. I have more cardio programs on my website. (www.janastewart.com)
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: That question is kind of tuff to answer depending
on how overweight you are. I think it would be safe to loose 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: I usually do cardio in the mornings on an empty
stomach, then I eat some fruit before weight training. After my training , I eat
a carb such as oatmeal or cream of rice.
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: Sugar-free gum is a lifesaver!!! When I get sweet
cravings, I either chew gum or eat sugar-free Jell-O.
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, turkey, tuna, orange roughy, oatmeal,
asparagus, yams, protein powder.
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 slow and work your way up. Set goals each
week, for example aim to do 3 / 30 minutes cardio sessions a week (walking on
the treadmill is a good way to start). The next week, maybe add more time / and
or more sessions. Don't be discouraged, be patient, if you stick to a plan, you
WILL see results.
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: ALWAYS order your meat plain and your veggies
with no butter. You can make those kinds of request almost anywhere. You have
to be very careful of sauces, they can add tons of calories to your meal.
Fitness Question #10 - What exercises do you recommend
for getting a bigger, rounder and fuller butt?
Answer: Squats, lunges, and step-ups work wonders for
your buns!!! For cardio, use the rotating stairmill, do every other step and squeeze
your buns!!!
Fitness Question #11 - What is the most challenging
thing you deal with about consistently staying in top shape?
Answer: The boredom that comes with eating the same foods.
I make it a point to shop at health food stores to see what low cal, low carb,
low sugar things I can use to jazz up my food.
Fitness Question #12 - Please describe your normal
diet. What do you eat in a typical day to stay in shape?
Answer: Breakfast: 5 egg whites; ½ cup oatmeal.
Mid-Morning Snack: protein shake
Lunch: 4 oz. chicken,
asparagus, small potato
Mid-Afternoon Snack: apple & nuts
Dinner: 4 oz. orange roughy, asparagus
Fitness Question #13 - What type of exercises do
you include in your routine to stay in shape?
Answer: Strength Training Exercises: Squats, lunges,
leg presses, pull-ups, push-ups, bench dips, dumbbell curls, shoulder presses.
Cardio Exercises: rotating stairmill, treadmill, recumbent bike
Additional Training: I LOVE the Bosu Balance trainer. I do everything
on it. For example, biceps curls, squats, crunches, etc. It makes you use your
core, it's great!!!
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 a must, the muscle will not
show if fat is covering it!!! Try to eliminate sugar as much as possible.
2. Do cardio 3 - 5 times per week.
3. Weight train 3 - 5 times per
week, high reps.
4. Be consistent, keep pushing yourself.
5.
Keep your work-outs fresh. Don't always do the same things, switch it up every
few weeks.
Fitness Question #15 - What are your top 5 tips for
losing unwanted body fat?
Answer: 1. Sorry for being redundant, but a clean diet
is a MUST!!!
2. A combination of weight training & cardio performed
on a daily basis.
3. Limit sugar intake.
4. Perform regular
cardio
5. Whatever diet you decide to get on, stick to it!!!
Fitness Question #16 - What are your top 5 tips for
gaining lean muscle mass?
Answer: 1. Eat plenty of lean proteins (chicken, fish,
turkey)
2. Weight train regularly
3. Keep your diet clean
4. Consume only healthy fats
5. Limit sugar intake
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. Don't get discouraged if you don't see immediate
results, stick to it
2. Set consistent goals, it will be easier to stick
to a plan if you have a goal in mind
3. Get a training partner, you'll
be more focused when you have another person
depending on you
4.
If you reach a plateau, switch things up a bit
5. Make some of your social
activities fitness related, you will have fun and it will become a way of life
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: Legs (lunges, squats, leg curls,
extensions, step-ups)
Tuesday: Back
Wednesday:
Arms
Thursday: legs (plyometrics: pop-squats, jump lunges, etc)
Friday: Shoulders
Saturday: Full-Body
Sunday: Rest (if I need it, sometimes I'll take a brisk walk)
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
2. Diet
3. Diet
4. Diet
5. I'm so serious….DIET!!!! You can do all the crunches
in the world, but if there is a layer of fat covering your abs, they will not
show. Cardio helps to.
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. Diet
2. lunges, lunges, lunges
3. Cardio (rotating stairmill)
4. Plyometrics
5. Sprints
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