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Fitness Models Questions & Answers - Josephine
Dalton Diet Exercise Advice
Josephine Dalton - Fitness Model Statistics
 Name:
Josephine Dalton
- Height: 5'6''
- Weight: 135lbs most of the time, 130 lbs on stage
- Date of Birth: 09/12/1973
- Hair Color: Dark brown
- Bust: 36C
- Waist: 26
- Hips: 36
- Location: Las Vegas, Nevada
- Website: www.JosephineD.com
Josephine Dalton - Fitness Model
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Josephine Dalton
- Fitness Model Background
How did you get started in the fitness field?
Answer:
My first memory of the gym was when I was just starting grammar
school. During the summers, my mother would go to the gym. I would
watch her through the nursery room window, dreaming of being able
to go out there and join her. 6 years later, I got my chance with
bring your daughter to the gym day. It was one of the most exciting
days of my life ! 2 years later I signed up for weightlifting
class for my PE credits. Although there were plenty of girls in
the class, the boys took notice to how strong I was and next thing
I knew, I was lifting with the smaller guys of the football team.
By graduation, I as bench pressing 135lbs and I was only 125lbs
at the time!
All my adult life (with the exception of my "dark years"
from 1997 to 2006) I have always looked fit, no matter how much
I slacked in the gym. And I honestly never had to diet. From 1998
to 2003, I stopped working out giving in to peer pressure from
my boyfriend and his unhealthy family) because my working out
was considered "vain & obsessive" and I went from
a sleek size 3 to a pudgy and unhappy size 12.
In 2004, enduring the final days of my last cocaine addiction
I moved from Iowa to California and was hired by the Sports Club
LA as a trainer. That was one of the most enriching experiences
of my life. I was challenged to lose all the weight and start
looking like a trainer. I was successful although I learned how
much harder it was for me to lose fat. I also discovered I was
hypoglycemic and that eating like a bodybuilder actually cured
many health problems I had. I had stumbled on something that teams
of doctors could not after almost a decade of tests & therapies.
I didn't start fitness modeling until 2005 when I entered my
first Ms. Bikini America regionals and took 2nd!
What is the #1 thing you like best about being into fitness?
Answer:
I cannot say I can decide between looking good or the agility
and strength fitness gives me. They are both neck to neck.
What has been your biggest accomplishment in the fitness field?
Answer:
Unlike most fitness models and aspiring fitness models, I get
published WITH an interview or bio, and not in an erotic position
with a thong flossing my butt. I guess you can say, despite having
a sexy body, I feel the fitness field sees "me" before
it sees my body. Or maybe I'm just not sexy enough ;-)
Josephine Dalton
- 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:
 First
of all, always look the part! Fitness modeling is about fitness
and what you are trying to sell. It's not about you and your glory.
You are simply a hired body. Get that drilled into your head.
Get pictures that show what shape you are in and never send photos
of you in shape, then go off and gain a bunch of weight. You never
know if you might get called in for a shoot (tomorrow)!
Depending on what part of the fitness industry you want to model
for will determine your next step. If you want to do tradeshows;
contact companies that hire tradeshow models. O the tradeshows
and network; hand out your zed cards, business cards, or prints
that might catch the eye of the person doing the hiring…and
be personable! If you want to model fitness clothing, I say find
yourself an agent that works with fitness models. If you just
want to get published; you can contact staff photographers or
the editors. If you want to be a fitness spokesmodel for a nutrition
company or website; I would say earn some titles as well as what
I just stated above.
I would also suggest attending the Fitness Model International
seminars. The one in 2008 has provided me with more helpful information
about becoming a working fitness model than anything I've ever
done. www.fitnessmodelinternational.com
Fitness Question #2 - Please describe
a typical day for you. What is your daily routine like?
Answer:
This is hard to say because I work nights at a nightclub, have
scattered personal training sessions and I am also a part time
model & aspiring actress so I get last minute gigs or casting
call notices. On a day free of last minute castings; I wake up
at 3pm, immediately drink a light protein shake with some juice.
I hit a cardio machine for about 45-60minutes then have a full
breakfast. I don't do morning cardio on an empty stomach due to
hypoglycemia. On my days off, I do whatever and eat every 3 hours.
Sometime around midnight, I will go in for my evening workout.
If I am training for competition, I will throw in another cardio
session. On days I train my clients, I will get their workouts
in anywhere between 3 and 8pm, squeezing in my workout if I have
to work at the club that night. If not, I at least try to work
out after my shift. Nightclubs are draining, no matter how short
the shift is. I am in bed between 6 am and 8am. Because modeling
gigs and casting calls can come up out of nowhere, I have to be
ready to adjust on the drop of the dime. Sometimes, I can't get
a workout it ! I know, it sucks!
After almost 20 years of training, I don't ever need to write
anything down nor plan my workout in advance. I just remember
what days to do what. Normally, I do a 5 day split; with one day
for legs, arms, chest & shoulders, back, and one day specifically
for my rotator cuff exercises. For cardio, I prefer jogging and
the stairmill, but only if I need to lose fat. Then in that case,
I will throw in a second cardio 4 days a 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:
Running, by far!
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 feel 1-2lbs a week is safe. The dietary and physically activity
adjustments needed for that amount of a change will be easier
to adhere to and maintain after desired weight has been achieved.
Anything more than that might cause burnout.
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 always recommend good complex carbs before a workout. After
the workout, I have seen gains with both simple carbs and complex
carbs. I prefer low glycemic fruit, like berries and grapes.
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 used to crave junk food on my original diet. But my last diet,
I replaced most of my carbs with fruits and all those cravings
vanished ! As for salty foods; I've never craved them.
For my clients, I do recommend & encouraged cheat meals.
No all out cheating or cheat days, though.
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:
Always choose lean cuts of meat (chicken breast, turkey breast,
fish are great), clean, unprocessed complex carbs (brown rice,
sweet potatoes, oatmeal,) and low glycemic fruits.
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 always recommend you hire a trainer and dietitian/nutritionist
(if your trainer is not certified in nutrition). If you think
you cannot afford one, ask yourself if you can afford the medical
bills later in life because you said you cannot afford it right
now? Even for once a week; the investment is worth it . If anything;
hire an online trainer. Some trainers offer great deals online,
but do remember that your program won't be as detailed and personalized
as it would be if you hired an actual trainer in person.
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:
You can always request a healthy menu first. If there is none;
you can ask server to hold off on oils and fatty additives. All
restaurants offer salads; order one with no cheese and no dressing
(or dressing on the side in which you lightly dip your fork into
before stabbing at your greens). You can also skip appetizers
and the bread/butter and desserts. Another strategy is to cut
your food in half and box the other half for later.
If a scheduled meal is upon you add you won't be near your fridge
anytime soon, but do have access to fast foods, you do have some
healthy options. Choose a small chicken sandwich with no mayo
and ditch half the bread, a chicken salad with no cheese or dressing,
grilled chicken strips with fruit or chicken fajita pita (Jack
in the Box). Research your local fast foods options and have them
memorized ahead of time in case situations like this come up.
Fitness Question #10 - What exercises
do you recommend for getting a bigger, rounder and fuller butt?
Answer:
Heavy squats and lunges and supine hip bridges.
Fitness Question #11 - What is the
most challenging thing you deal with about consistently staying
in top shape?
Answer:
My erratic schedule that sometimes prevents me from eating or
getting in a workout. Or busting my butt and going months without
any gigs and resisting the urge to go off my program for more
than a week because of it.
Fitness Question #12 - Please describe
your normal diet. What do you eat in a typical day to stay in shape?
Answer:
Pre-Breakfast: Light protein shake with juice
Breakfast: egg whites with tomatoes, Irish oatmeal &
fruit
Mid-Morning Snack: Fish & a natural complex carb
Lunch: Cottage cheese and fruit
Mid-Afternoon Snack: fish and fruit
Dinner: yogurt and fruit
Fitness Question #13 - What type of
exercises do you include in your routine to stay in shape?
Answer:
Strength Training Exercises: Free weights & machine
weights (a lot of them)!
Cardio Exercises: Jogging, Stairmill and recumbent bike
Additional Training: Off road running & hiking
Fitness Question #14 - What are the
top 5 tips (specific exercises, diet advice, etc) you recommend
for developing toned and defined arms?
Answer:
1. Train your biceps, triceps & delts at least once a week.
2. Follow strict form to reduce risk of injury.
3. Train each muscle at least once a week with 'at least' 3 exercises
of 3 reps each. Probably no more than 5 exercises/sets .
4. For tone, keep with lower weights and higher reps.
5. Watch your diet. Body fat is part of tone.
Fitness Question #15 - What are your
top 5 tips for losing unwanted body fat?
Answer:
1. Never skip breakfast and always eat at 2.5-3 hour intervals.
2. Drink at least a gallon of water a day.
3. Refrain from high glycemic carbs and sugars, especially processed
foods and high fructose corn syrup.
4. Get enough rest every night and take rest days off from training
every few days, so that muscle will grow.
5. Choose either a shorter (20-30 minute) high intensity cardio
session or a longer (45-60 min) moderately intense session with
a machine/mode of your choice.
Fitness Question #16 - What are your
top 5 tips for gaining lean muscle mass?
Answer:
1. Make sure your protein intake is adequate for YOUR needs.
2. Make sure your carbohydrate intake is adequate; not too much
or insufficient for YOUR needs.
3. Train with heavier weights and fewer reps.
4. Hit each muscle you want to hypertrophy at least once a week
5. Allow yourself plenty of sleep and rest days from training
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. Set reasonable and attainable goals and remind yourself of
your goals daily.
2. Accept your genetics!
3. Surround yourself with people who support you and your goals
and be strong to stand up against or ignore the ones who try to
sabotage you, whether they do it intentionally or unintentionally.
If you have to explain to them what those goals are and how they
may be sabotaging you; they are more likely to back off.
4. Choose activities you will enjoy.
5. Mentally envision the goal, not the changes that you must
endure while you are training for that goal. If you want to reach
a size 6; think more about what you will look like at a size 6
versus getting obsessed with the scale between now and then.
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
Tuesday: Legs. I will choose 2 compound movements and
one isolation movement for each muscle.
Wednesday: Rotator cuff post-rehab training (too detailed
to list).
Thursday: Off
Friday: Arms & shoulders. Because of my shoulder issue,
I have to train with light weights and very high reps (20+)
Saturday: Off
Sunday: Chest
For core, I throw in 1 to 2 core exercises every day. Whatever
I feel like doing that day.
BTW - this is never set in stone because of my erratic schedule.
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 Diet Diet!
2. Cardio for the rest of the fat reduction.
3. Train your abs in conjunction with the rest of the core muscles.
4. Stay away from salty foods since they will cause you to retain
water and try to drink at least a gallon of water a day, to get
rid of water retention.
5. Eat small & frequently to help minimize the full belly
look.
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. I recommend more compound movements as the bread & butter
of your leg routine; squats & lunges are 2 of the best choices.
2. Make sure you eat plenty of carbs before a hard leg workout
to ensure you have enough energy.
3. Watch your form in the mirror or have someone spot you to
prevent risk of injury.
4. Incorporate flexibility training into your program as well
and always stretch after a good leg workout.
5. Always warmup and cool down with 5-10 minutes of light cardio
before and after your leg workout.
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