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Fitness Models Questions & Answers - Jennifer
Hawkins Diet & Exercise Advice
Jennifer Hawkins
Fitness
Model
Bermuda  During
her college years, Jennifer taught aerobics at an all female gym and gained her
personal training certification from a 6-week intensive training program in Maui.
She loved the Island life! An opportunity to work as an aerobics instructor, personal
trainer and fitness promotions coordinator at a gym in Bermuda presented itself
to her and she has been living there ever since. She moved away from teaching
aerobics and personal training several years ago, and has instead focussed on
her own training with a goal to compete. At the same time, she has pursued further
education and recently graduated with an Associates degree in Applied Nutrition.
See This Fitness Model's Diet Plan & Exercise Routine
Jennifer Hawkins - Fitness Model Statistics - Name: Jennifer
Hawkins
- Height: 5'6
- Weight: 128
- Hair
Color: Dark Blonde
- Bust: 35
- Waist:
25
- Hips: 35
- Location: Bermuda
- Website:
www.jldfitness.com
Jennifer Hawkins - Fitness Model Photos
  
Jennifer
Hawkins - Fitness Model Background 
What's your background? How did you get started in the fitness modeling field?
Answer:
I became a personal trainer and fitness instructor
in my early twenties, began competing in my early thirties and have since branched
out into fitness modeling.
What is the #1 thing you like best about being into fitness?
Answer: I love seeing my body transform. It's amazing
how weight training and proper diet can change your physique!
What has been your biggest accomplishment in the fitness field?
Answer: My biggest accomplishment has been the recognition
from others in the industry, resulting in invitations to have a website designed
for me, photo shoots, and exposure in on-line magazines.
Jennifer
Hawkins - 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: Most importantly, whether it be through an agency
or otherwise, gaining exposure is key. This means that you must make yourself
seen!!! If you want to be taken seriously, you must present yourself seriously.
It is a business after all.
Fitness Question #2 - Please describe a typical day
for you. What is your daily routine like?
Answer: Wake up, eat pre-workout meal, train, eat post-workout
meal, go to work, eat mid-morning snack, eat lunch, eat mid-afternoon snack, go
home, cook dinner, and the rest of the night is mine to relax or go out to the
movies or to visit friends.
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: A 25-30 minute workout at the track. I alternate
between sprinting up the stadium steps (two steps at a time) and taking long steps
(three steps at time) for 15 sets*, then sprint 100 meters, then do another round
of work on the steps, and then one more 100 meter 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: To ensure fat loss, and not muscle loss, you should
only lose 1-2 pounds per week. Start by reducing your daily calories by 250 calories
per day. You should never drastically cut calories or your body will assume you
are trying to starve it.
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: A meal of complex carbohydrate is ideal before
a workout, eg. bowl of oatmeal. Within 30 minutes of completing your workout,
it is important to have a quick digesting source of protein and carbohydrate.
A protein shake with a banana is a good example. One hour after that is the appropriate
time to have a solid meal with a good source of complex carbohydrate, protein
and fat.
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 eat good quality foods on a regular basis (every
3 hours), which not only helps to keep my blood sugar levels steady, but also
helps to alleviate cravings for sweets. During the off-season I do allow myself
indulgences. I don't believe in constant deprivation. For example, last night
after dinner I had a small piece of chocolate cake for dessert.
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: Lean sources of protein (skinless boneless chicken
breast, lean ground turkey, lean cuts of steak, eggs), complex carbohydrates (oatmeal,
brown rice, whole wheat pasta, potatoes), vegetables, and fruit.
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: First, consult a physician to ensure that you
do not have any conditions that should prevent you from starting an exercise program.
I would suggest that you start a walking program at least 3 times per week for
at least 30 minutes at a time. Make sure you purchase a new pair of shoes that
provides adequate support. Monitor your results. As your fitness level increases,
you can try different types of cardio and hire a personal trainer to guide you
through a resistance-training workout.
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: I believe that it is possible to eat out and still
eat healthily. The first thing to be conscious of is portion control. Often restaurants
provide portions that are far too big. Try a bit of everything on the plate, but
do not eat the entire portion. You should also try to choose meals from the menu
that provide a good source of lean protein, a complex carbohydrate, and vegetables.
For example, grilled fish with baked potato and a salad. Pay attention to how
the food is prepared. If the menu says 'fried fish', ask the waiter if the chef
can grill it instead. Do not douse the baked potato in butter and sour cream.
A great dressing to use on your salad would be vinaigrette.
Fitness Question #10 - What exercises do you recommend
for getting a bigger, rounder and fuller butt?
Answer: In the gym, I suggest the basics….squats,
leg press, hack squats, and lunges. I also pay a visit to the local track once
a week where I combine sprinting up the stadium stairs and taking the stairs 3
at a time. Great workout for the heart and the legs!
Fitness Question #11 - What is the most challenging
thing you deal with about consistently staying in top shape?
Answer: During the off-season I try to put on some extra
muscle, but with that comes a little big of extra body fat. Psychologically it
is difficult to see that your legs and abs aren't as lean as they were in your
last competition. It's definitely a mental obstacle I struggle to overcome.
Fitness Question #12 - Please describe your normal
diet. What do you eat in a typical day to stay in shape?
Answer: Breakfast: Protein shake and organic oat
bran cereal with soy milk
Midmorning Snack: Protein shake and
fruit
Lunch: Whole-wheat pasta with chicken and vegetables
Mid-Afternoon Snack: Protein shake
Dinner: Lean steak,
boiled potatoes, salad
Fitness Question #13 - What type of exercises do
you include in your routine to stay in shape?
Answer: Strength Training Exercises: Basic, compound
exercises like leg press, bench press, military press, T-bar rows.
Cardio Exercises: Cycling, sprint/lunge workout on the stadium stairs at track
Additional Training: Yoga class once or twice a week
Fitness Question #14 - What are the top 5 tips (specific
exercises, diet advice, etc) you recommend for developing toned and defined arms?
Answer: 1. Nutrition plan consisting of good complex carbohydrates
(brown rice, potatoes, whole-wheat grains), vegetables, fruit, lean sources of
protein, and healthy fats. Stay away from processed and packaged foods.
2. Resistance training for the upper body - chest, back, shoulders, biceps and
triceps exercises will all contribute to toned and defined arms.
3. Interval
training cardio workouts three times a week - eg. 20 minute workout - 1 minute
intense, 2 minute recovery
4. Pullups for biceps
5. Dips for
triceps
Fitness Question #15 - What are your top 5 tips for
losing unwanted body fat?
Answer: 1. Reduce caloric intake by 250 calories per day
- the 250 calorie-reduction should be primarily from carbohydrates. Protein intake
should be 1 - 1.5 g/lb of body weight.
2. Increase cardio by 1 session
per week
3. Incorporate more intense training methods at the gym - ie.
Super sets, drop sets, etc.
4. Drink plenty of water and supplement with
glutamine (to preserve muscle mass while you are losing body fat).
5.
Monitor results and revise your plan accordingly.
Fitness Question #16 - What are your top 5 tips for
gaining lean muscle mass?
Answer: 1. Increase your caloric intake by 250 calories
per day - primarily from carbohydrates. Protein intake should be 1 - 1.5 g/LB
per day.
2. No more than 3 cardio sessions per week
3. Stick
with compound movements at the gym - ie. exercises that incorporate multiple muscle
groups simultaneously. Lift heavy, 6-10 rep range.
4. Drink plenty of
water and supplement with creatine and glutamine.
5. Monitor results
and revise plan accordingly.
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. You need to be committed….and you need
to be doing it for the right reasons….to make YOU healthier, stronger, fitter,
etc.
2. Set small goals and consistently work towards meeting your goals.
Success does not happen overnight.
3. If you don't meet a goal, or if
you go off of your fitness plan, don't be discouraged. Pick yourself up and get
going again.
4. Add variety to your workouts and eating plan to avoid
reaching a plateau and to avoid getting bored.
5. Reward yourself when
you do meet each goal that you set for yourself. Get a facial, a massage, or buy
a new outfit! Be good to yourself.
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/Back - Superset 3 chest and
3 back exercises. Eg. incline bench press/pull ups, flat dumbbell press/t-bar
row, cable crossovers/bent over rows
Tuesday: Track workout -
alternating 3 steps at a time with sprints up the stadium stairs
Wednesday:
Shoulders - 3 sets each of dumbbell press, incline barbell raise, single-arm lateral
raise, bent over flyes
Thursday: Legs - 3 sets leg press, step
ups, leg extensions, hamstring curls
Friday: Arms - Superset 3 bicep and 3
tricep exercises. Eg. preacher curls/dips, incline dumbbell curls/cable pressdowns,
reverse curls/tricep pushups
Saturday: Rest
Sunday:
Yoga
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. You must lose body fat in order for your abs
to show. You can do all the ab exercises in the world, but if you have a layer
of fat over top, they won't show.
2. Everyday all day long, walk around
with your abs held tight.
3. Don't be afraid to use resistance when doing
your AB workout.
4. Execute your AB exercises in a slow and controlled
manner ….. squeeze.
5. Try pilates…..great for strengthening
your core.
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. Get your diet in order so that your body fat
level will show those great leg/butt muscles you work so hard for!
2.
Cardio - cycling, elliptical, stair/stadium workout at the track
3. Resistance
training - squats, leg press, hack squats, leg extensions, hamstring curls, step
ups
4. Vary your workouts to keep your body guessing!
5. Walking
lunges
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