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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 Photos
  
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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