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Meet Our Fitness Models Team - Janet West
Diet Exercise Advice
Janet West
Fitness
Model
Bowie, MD  I
was born in Washington DC and raised in the suburbs of the DC metro area in Bowie,
MD. I attended Towson University in Maryland and received a BS in Accounting.
I got my CPA license in 1985 and worked for 10 plus years in the accounting industry.
I branched off into the area of Recruiting and received a MS in Human Resources.
My last corporate position was as a Director of American Express TBS in Towson
MD. I left my corporate career and have since aspired to become a personal Trainer.
See This Fitness Model's Diet Plan & Exercise Routine
Janet West - Fitness Model Statistics - Name: Janet West
- Height: 5"4"
- Weight: 126
- Hair
Color: Dark Brown
- Chest: 36
- Waist:
25
- Hips: 33
- Location: Ellicott City, MD
Janet West - Fitness Model Photos
  
Janet
West - Fitness Model Background 
What's your background? How did you get started in the fitness modeling field?
Answer:
I started in dance as a young child. I also was
a majorette in a marching band and competed in solo dance and baton routines when
I was 8-10 yrs old. As I entered middle school, I became interested in cheerleading.
I was a cheerleader all through middle school and high school. To continue in
my passion with dance, I started a pom/dance squad at Towson University in maryland
and was co-captain. While in college I was also an NFL cheerleader for the Washington
Redskins in 82-83 season and I am still active in the Washington Redskin Cheerleader
Alumni Association. I began lifting weights and doing aerobic and cardio workouts
when I was twelve. Basically, I was interested in adding shape to my slight build.
I started doing some print work while in college for a fitness company as a model
for fitness equipment. But was side tracked from the modeling side due to a hectic
career decision to become an accountant gaining my CPA after graduating from college.
Fitness has always been a big part of my life. After 15 years in the business
world of accounting and recruiting, I decided to make fitness my career. I own
my own business as a personal trainer. I love to compete and found that competing
in the NPC as a figure competitor enjoyable. Competing in figure helps keep me
focused on my own physique and fitness goals in addition to my clients. I want
to be the best role model I can be for my clients. I am now working with American-physiques
as a fitness model. They seek sponsorship for women that compete through an online
magazine subscription and seek sponsorship through work assignments for the models/figure
competitors.
What is the #1 thing you like best about being into fitness?
Answer: I enjoy developing my physique and changing my
appearance with strength training and dieting. It gives me a sense of accomplishment
to see results from my commitment to a goal. I also enjoy the competitions because
it makes me work harder to attain short term goals and an arena to compete.
What has been your biggest accomplishment in the fitness field?
Answer: My biggest accomplishment in the fitness field
is working with people as a personal trainer in helping others to attain their
goals. I feel great satisfaction from seeing results in my clients and seeing
the confidence this brings them. As they change their bodies and get healthier,
they share that joy with you as a trainer and you feel good about yourself. I
love people and to be around people as part of my full time job helping them and
being part of their lives is tremendous for me.
Janet
West - 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 like starting with an agency or representative
first. Photographers are expensive and you may not know who the best are in the
industry. An agency has more dealings with photographers from all different parts
of the country. They know which photographers get the best results for their clients.
Fitness Question #2 - Please describe a typical day
for you. What is your daily routine like?
Answer: I usually begin training clients by 5:45 a.m.
I eat breakfast before my first client whether I fee like eating at 5:30 a.m.
or not to get my digestive system working and metabolism kick started. I'll usually
eat ¾ cup of oatmeal and 25g of whey protein first thing in the a.m. I
try my best to eat every 2 ½ hours to get in six meals a day. I usually
train 3 to 4 clients in the am. I'll stop to eat a second time around 8:30 or
9:00 a.m. which typically consists of 5oz of protein and 1 cup of pasta and typically
repeat a similar meal at lunch time. I work out 5 days a week with strength training
for approximately 60 minutes. I devote about 15 minutes to core each session.
I follow up my training with a post workout meal consisting of 25g whey, 3 packets
of oatmeal. I usually train with supersets consisting of no breaks between at
least 2 exercises and 10-12 reps of each set. I do approximate 8 exercises in
one hour for one body part. I am lucky in that I work from home and find time
to do household chores between training and clients. I usually have 1-2 clients
in the evening and/or run around to children's sports activities. For my evening
meal I eat 5 oz of lean protein and have 1 cup of veggies. I eat my last meal
around 8:30 p.m. which is usually 25G of Whey and I go to bed by 9:30 p.m. to
begin my day again.
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 like interval training on a treadmill. I might
suggest a session of spending 30-45 minutes alternating 5 minute sprints with
1-2 minute fast pace walks. You can change the level on incline on each sprint
and also try to increase the time jogging each time. Another way to mix up your
cardio workout is to walk at a fast pace for 5 minutes and get off the treadmill
to do various other 2 minute cardio burst workouts such as jump rope, jumping
jacks, windmills, burpees and then back to the treadmill machine for another 5
minutes.
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: Your weight loss will depend on how much you have
to lose and will be relative to your starting weight. As a general rule it is
safe to lose between one to two pounds per week. Although keep in mind that it
is more important to change the body mass composition and a decrease in body fat
as a percentage is the most important aspect to building a lean body.
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: You need to take a combination of protein and
carbs prior to and after the workout. Preferably eat 60 minutes prior to a workout
and within 15-60 minutes post workout. I like to drink whey protein after a workout
because in the liquid form, the protein gets processed in your system more quickly
to repair the muscle and help grow muscle. This is typically your biggest carb
meal of the day. I have 25G of whey protein and either a large wheat bagel or
½ cups of oatmeal following my workouts.
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 think that eating often will help with the cravings.
If you are full from good foods and eat every two and half hour increments the
cravings will be less severe. However, I believe setting up cheat days in your
meal plan after you've been good for a period of time, helps to alleviate the
picking each day. If I eat "clean" for a period of two weeks, for example,
I may have one meal that I eat whatever I chose including desert at the end of
it. But I feel for myself, allowing a cheat meal or cheat food in an orderly fashion
helps to keep me focused on eating the right foods in the interim. I also
think that it's a good idea to set short term goals and reward yourself for achieving
such goals. My goal for example is to compete in NPC figure shows. However, someone
else's goal might be to fit into a favorite pair of shorts that no longer fit.
Or, perhaps, rid oneself of an inch around each thigh. Realistic, achievable short
term goals help you stay on track.
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: Brown rice, sweet potatoes, oatmeal, whey protein,
rice cakes, green vegetables, packed tuna in water, chicken breasts, lean cuts
of meats (i.e. pork loin, filet), fish, shrimp.
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: I would suggest you find a personal trainer that
can devise an overall program including cardio activity, strength training and
meal planning. You can search a database of ACE certified instructors for your
location through the American Council on Exercise. In addition, you might ask
for referrals of a good trainer through friends, gym memberships, and associates
at work. Word of mouth through a good source is one of the best ways to find a
personal trainer. Many gyms offer fitness assessments free of charge when
you first purchase a gym membership. A fitness assessment staff member can take
readings such as body fat percentage, circumference measurements, weight, blood
pressure readings and assess flexibility and strength. It is a good idea to get
some overall beginning readings to establish short term goals along your path
to encourage you to continue through your journey of reaching your goal of 35
pounds of weight loss. A professional will ask you imperative questions
related to your health to ensure you have no medical reasons not to participate
in a vigorous exercise program. If you do have medical concerns, the professional
will seek guidance from your medical practitioner on limitations to design in
an exercise program. It is important to have a mix of cardio and strength
training for any individual seeking improved health and appearance. The amount
of cardio activity will depend on your age, activity level, medical limitations,
metabolism and other various independent factors.
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: Salads are a good choice, however, order dressings
on the side. Vinegar is a good choice for salad dressing or low fat dressings.
I try to eliminate cheese, bacon, and other fatty toppings. Other good choices
when eating out are lean cuts of meat, such as filet mignon, grilled chicken breast
without sauces. When dining at diners, chose vegetable omelets with egg whites
or egg beaters (omit the cheese). My favorite meals to eat are chicken filet platter
at Chicken out with a side sweet potato in a jacket (no butter or sugar added).
A second favorite place to eat is an Outback. I order the Victoria Filet cut with
a sweet potato and mixed veggies. If I'm eating at a fast food restaurant, I order
the grilled filet sandwich and ask for the mayonnaise to be omitted and eat it
bunless with a side salad or potato (no butter). Fuddruckers has petite filet
medallions which are very good with a side salad (on the lighter side).
Fitness Question #10 - What exercises do you recommend
for getting a bigger, rounder and fuller butt?
Answer: 1) Full deep squats with an Olympic bar.
2)
Gluteal raises with a band around thighs, heels on the bench, shoulders on a matt
and legs wide.
3) One leg gluteal raises on a bench
4) Stability
ball gluteaul hamstring raises lying prone on the ball w/ dumbbells
5)
One legged stability ball squats 12 each leg 3 sets
Fitness Question #11 - What is the most challenging
thing you deal with about consistently staying in top shape?
Answer: The most challenging thing I deal with to stay
in shape is my addiction to sugar. I love sugar and find myself wanting sweets
such as cupcakes, cakes, and chocolate. I have a hard time limiting this type
of indulgence and find myself binging if I take one step in that direction. Instead,
I limit myself to indulgences on a timeline. It might be once a week, once every
two weeks, once a month depending on my goals. This is easier for me to control
than to have small indulgences each day. That doesn't work for me. Having scheduled
cheats works best for me. I eat "clean" for a specified period and allow
myself a cheat meal then jump back on track for eating clean again.
Fitness Question #12 - Please describe your normal
diet. What do you eat in a typical day to stay in shape?
Answer: Breakfast: 6 eggwhites, wheat toast (2
slices)
Mid-Morning Snack: 3-4 oz of lean protein (chicken or tuna),
4 oz sweet potatoes
Lunch or post work out: 25g whey, 2 packets
of oatmeal
Mid-Afternoon Snack: gardenburger, lean meat, 1 cup rice
Dinner:
4 oz fish or shrimp, 1 cup of vegetables
Before bedtime: 25G whey
Fitness Question #13 - What type of exercises do
you include in your routine to stay in shape?
Answer: Strength Training Exercises: Legs:
Deep squats on the Smith Machine, Deadlifts, Hamstring curls
Chest:
Cable Cross Overs, Bench Press, Incline Press
Shoulders: Military
presses, Arnold Presses, Smith shoulder presses, front and side laterals. Rear
deltoid Raises
Back: Lat pulldowns wide and narrow, rows
Arms:
bicep curls, reverse curls, low cable bicep curls, tricep o/h presses, tricep
kickbacks, cable kickbacks
I do 5 days of 45-50 minutes of strength training
per week. Cardio Exercises: My first choice is using the elliptical
machine. I do no more than 35-40 minutes on the elliptical machine 3 days a week.
I do not believe in doing a great deal of cardio as this can negate some of the
muscle gains which will in effect help to burn fat in the long run more efficiently.
Fitness Question #14 - What are the top 5 tips (specific
exercises, diet advice, etc) you recommend for developing toned and defined arms?
Answer: 1. Close Grip Bench Press
2. Tricep push downs
3.
Skull Crushers
4. Bicep curls up and down the rack
5. Incline bench bicep
curls with handle on low cable
Fitness Question #15 - What are your top 5 tips for
losing unwanted body fat?
Answer: 1. Seek out help of a personal trainer or nutritionist
that can plan your meals according to your workout sessions.
2. Use spray
butter with zero calories for flavor
3. Lean protein choices (imitation
crab meat, tuna, and fish, chicken) and flavor it with spices.
4. Pick
up Whey Protein powder at a nearby vitamin shop and use as a supplement to getting
your proper amount of protein throughout the day based on your level of activity.
5. Make a program that you commit to and can manage as a lifestyle...
(i.e... 2-3 days of strength training and 3 days of 30-45 minutes of cardio).
Increase the intensity of your sessions gradually until you can build up to 3-4
days of strength days and break down body parts.
Fitness Question #16 - What are your top 5 tips for
gaining lean muscle mass?
Answer: 1. Continue to increase weights over time to increase
stress on the muscles.
2. Vary strength training routines and exercises
on each muscle group to target muscles in a different way thus recruiting more
muscle fibers.
3. Target to perform 6-12 repetition range for each exercise.
4.
Use proper form with each exercise.
5. Eat to fuel the body to have energy
and strength to train.
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. Commitment - make a vow to start today
2.
Set short term goals - achievable
3. Seek out the help of a professional
- a personal trainer, nutritionist
4. Nutrition is a major factor if not
the most important factor in weight loss. Have a meal plan prepared for you that
you follow with the guidance of a professional.
5. Seek support from friends
and family. Get active and train with a friend and get a discount rate using a
personal trainer.
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/shoulders (4 exercises of
each muscle group. Between 8-12 reps, 3 sets). Incline Bench Press, flat bench
hammer press, Chest cross-over's on low cable, flyes. Shoulder work includes front
raises, rear delt flyes, lateral raises and shoulder presses (i.e. Arnold presses,
or Smith front and back shoulder press).
Tuesday: Back/biceps. (4
to 5 exercises of each). Mainly pulldowns, rows both wide and narrow. 4-5 sets
of bicep curls, reverse curls and one set of descending bicep curls.
Wednesday:
Legs (Deep squats, hamstring curls, deadlifts, and lunges). I incorporate walking
lunges, wall squats, smith squats and combo lifts such as dumbbell deadlifts with
hack squats.
Thursday: off
Friday: Chest/triceps (4
exercises for chest, 2 for triceps 3-4 sets between 8-12 reps). Tricep pull downs,
overhead tricep press.
Saturday: Back. One arm low cable rows,
Wide grip lat pulldowns, narrow rows, bent over barbell rows.
Sunday:
off
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 lean protein (lean cuts of meat, fish)
2.
Eat protein and carbs at every meal and eat your most abundant servings at breakfast
and within 60 minutes after a strength training session.
3. Work your core.
I implement the stability ball, wobble board, bosu at every training session so
I can work the core at the same time I am focusing on a more specific muscles.
4. Decline sit-ups. Progress with weights and increase reps.
5.
Eat often at least 6-8 times a day.
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 cable standing gluteal raises with a bench
or step
2. Squats - Smith machine wide legs, narrower stance
3.
Lunges (walking, split)
4. Plie with weighted plates
5. SB Wall
squats, one leg squats and hold for 15-30 second increments
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