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Fitness Models Questions & Answers - Kimberly
Schaefer Diet & Exercise Advice
Kimberly Schaefer
Fitness Model
Waterloo, Iowa
 Kimberly
got started in fitness after she entered a 12 week weight loss program.
After finishing, she learned a lot about herself and realized she
could do just about anything she put her mind to. She has always
loved lifting weights and was involved in some type of aerobics
class, usually kickboxing. She had decided after she could actually
see her abs, that she would be able to follow a strict dietary plan
for a competition and decided from there to enter her first Figure
competition. Kimberly got serious with her weight training, got
help with her nutritional plan and increased her cardio program
to transform her body into a competitive fitness athlete.
See This Fitness Model's Diet Plan & Exercise Routine
Kimberly Schaefer - Fitness Model
Statistics
- Name: Kimberly Schaefer
- Height: 5'6
- Weight: 125
- Hair Color: Brown
- Bust: 34 B
- Waist: 25
- Hips: 35
- Location: Waterloo, Iowa
- Website: www.kimschaeferfitness.com
Kimberly Schaefer - Fitness Model
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Kimberly Schaefer - Fitness Model Background
What's your background? How did you get started in the fitness modeling
field?
Answer:
I've been involved in some type of fitness activity since High
school when I was a Cheerleader. After graduating I joined a gym
and have been active in taking and teaching Step and Kickboxing
Aerobics. I also started weight training but have taken it more
seriously in the last 5 years.
I'm now a Personal trainer and Compete in figure contests. After
competing I started to do some modeling and would like to pursue
it even further.
What is the #1 thing you like best about being into fitness?
Answer:
I love being in shape and good health. I also love to share my
knowledge with others to help them reach their fitness goals as
well.
What has been your biggest accomplishment in the fitness field?
Answer:
Stepping on stage for the first time. I didn't think I could
do it but stepping onstage was like a 2nd home. I was very comfortable
with it and love it.
Kimberly Schaefer
- 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 contacted photographers directly. I didn't have the funds for
an agency and the other competitors gave me referrals for which
photographers to use. A lot of photographers will to TFCD to help
build a portfolio.
There are also many modeling websites out there where you can
put up a profile for free to get more exposure. The best thing
to do is get your face out there. Use websites I have many profiles
on different websites as well as getting a personal website.
Fitness Question #2 - Please describe
a typical day for you. What is your daily routine like?
Answer:
If I'm getting ready for a contest I get up at 3:30 a.m. for
morning cardio. I eat breakfast and head off to work about 5:30
a.m. I work until around 3:00 p.m. and head to the gym for my
own weight training and more cardio this may take 1-2 hours. I'm
a trainer part time so some evenings I will have 1 or 2 clients.
I get home anywhere between 5-7 p.m. I will eat dinner and prepare
my meals for the next day. I will spend some time with my family
and catch up any emails or website updates. I try to be in bed
between 8-9 p.m.
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:
Interval training. You can do this on any cardio machine or even
out doors. You will go at a high intensity for say 1 -2 minutes
and than slow it down for 2-5 minutes. With this type of program
you will only need 20-30 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:
No more than 2 lbs. Per week. Any more is too much too fast.
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:
About ½ - 1 hour before training take in protein and complex
carbs. After training take in protein and simple carbs. At these
times your body will use the carbs as fuel. I also suggest BCAA's
before and after training and Glutamine after training and before
bed to help with recovery.
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:
It's a good idea to have a cheat meal sometime during the week.
This will help keep you on track and you don't feel like you are
completely depriving yourself of your favorite foods.
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:
Protein sources include chicken breast, fish, Tuna, lean beef,
egg whites, low-fat cottage cheese, and turkey breast.
Complex carb choices include sweet potatoes, brown rice, oats,
whole wheat bread, whole-wheat pasta, whole-wheat tortillas, and
whole grain cereals.
Eat a lot of vegetables and some 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:
Start by joining a gym and if you can afford it get a trainer
to teach you how to use the equipment and use proper form. You
could also get a book to show how the exercises are done. Form
is very Important for beginners to learn to make improvements
and prevent injury.
Start with a circuit program and go through at least 2 -3 times.
With a circuit you're also getting the added benefit of some cardio
work as well. You will want to do one exercise per body part and
start with the large body parts first such as legs, back, chest,
shoulders, biceps, triceps, and calves, abs.
Try and get cardio in at least 3-4 times per week.
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:
Most places will have chicken breast or fish and most restaurants
will prepare it the way you ask. Ask them to grill it with no
added oils or breading. You can order a baked potato plain with
butter on the side. Also order grilled vegetables plain and your
salad wit dressing on the side. Also get a doggy bag right away
and put half away. Portion sizes at restaurants tend to be large.
If you want Wine with your dinner skip the potato.
Fitness Question #10 - What exercises
do you recommend for getting a bigger, rounder and fuller butt?
Answer:
Squats is the best exercise for glutes, hamstrings, and squads.
Don't be afraid to go with heavy weights. Lunges are also great
and you can do them many different ways. Walking lunges are my
favorite. Step-ups and 1- legged squats are excellent choices.
Fitness Question #11 - What is the
most challenging thing you deal with about consistently staying
in top shape?
Answer:
Diet is the hardest. There are so many bad foods that are around
me it gets difficult to say no.
Fitness Question #12 - Please describe
your normal diet. What do you eat in a typical day to stay in shape?
Answer:
Breakfast: Cream of Wheat and 5 egg whites
Mid-Morning Snack: protein shake sometimes I add low fat
yogurt to it.
Snack: 3oz. ground turkey and 3 egg whites with tomatoes
and spinach
Lunch: chicken breast with a large salad with vinegar olive
oil dressing
Mid-Afternoon Snack: Tuna and broccoli
Post Workout: Protein Shake with low-fat yogurt and oats
Dinner: Chicken and vegetables
Fitness Question #13 - What type of
exercises do you include in your routine to stay in shape?
Answer:
Strength Training Exercises: The basics such as bench
press, incline presses and flies, military press, lateral raises,
squats, lunges, deadlifts. Bicep curls, tricep, pushdowns, lat
pull downs, pull-ups, rows, crunches.
I train 1 body part per day and do 4-7 exercises for each body
part.
Cardio Exercises: I like to run on the treadmill, I do
interval training, and I run stadium stairs.
Additional Training: I will add plyometrics, core training,
and kickboxing, and sprints
Fitness Question #14 - What are the
top 5 tips (specific exercises, diet advice, etc) you recommend
for developing toned and defined arms?
Answer:
1. Diet is key eat clean eat 5-6 times per day
2. Supersets I like to superset bicep and tricep exercises.
3. Bench dips to failure
4. Bicep curls
5. Skull crushers
Fitness Question #15 - What are your
top 5 tips for losing unwanted body fat?
Answer:
1. Eat 5-6 times per day
2. Eat clean protein and carb or vegetable with each meal.
3. Cardio 4-6 times per week adding in interval training on 2
of those
4. Drink about a gallon of water per day
5. Include weight training 3-5 times per week
Fitness Question #16 - What are your
top 5 tips for gaining lean muscle mass?
Answer:
1. Eat a lot of protein at least 1 g. per pound of body weight.
2. Eat complex carbs before and after training.
3. Drink plenty of water 1 gallon
4. Lift heavy weight for 6-10 reps.
5. Don't over do on the cardio 3-5 days is plenty.
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. Have a training partner you can keep each other motivated.
2. Listen to music that gets you moving
3. Keep track of your results. It's easier to keep going if you're
reaching your goals.
4. Have a cheat meal once a week
5. Planning your meals and training program make it easier to
make good choices.
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 And Abs I will do 6-7 exercises at 3-4 sets
and 10-20 reps. I include squats, lunges, dead lifts, leg curls.
These are my main choices and I will add different variations.
Cardio- usually walking or elliptical
Tuesday: Shoulders and abs. I will do 5-7 exercises 3-4
sets and rep range is 6-15. I include military press, lateral
raise, front raise, bent over raise.
Cardio- interval training on Treadmill Walk/ run
Wednesday: Chest I will do 4-6 exercises 3-5 sets and 6-
12 reps. I include Bench press, incline press, Flies, Cable crossovers.
Thursday: Arms and abs. 6-8 exercises 3-4 sets and 8-15
reps. I include biceps curls, preacher curls, barbell curls, Tricep
press downs, bench dips, and skull crushers.
Cardio- elliptical or stair stepper. 30 min.
Friday: Boot camp or bag work 20-30 min.
Saturday: Back 5-7 exercises 3-4 sets 6-12 reps. I include
pull-ups, lat pull down, bent over rows, dead lifts.
Cardio- Interval training 30 min.
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. Diet is the most important for abs. Eat protein, complex carbs.
Stay away from sugar, soda, and pastries.
2. Drink plenty of water.
3. Do cardio at least 4 times per week.
4. Add crunches to your workout 3 sets for 15-30 reps
5. Add reverse crunches to your workout. 3 sets for 15-30 reps.
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. Squats are the ultimate leg exercise. It will target the whole
leg and glute area.
2. Lunges of any form
3. Add sprint drills. These will lean out legs nicely
4. Running Stadium stairs and plyometrics.
5. Eat a clean high protein diet with complex carbs and a lot
of vegetables.
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