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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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