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Fitness Models Questions & Answers - Kristy
Ratcliff Diet & Exercise Advice
Kristy Ratcliff
Fitness
Model
Arizona  Kristy
originally began working out to lose weight 10 years ago. Then she discovered
how important diet was to her endeavor. She became very interested in nutrition
and its role in a healthy lifestyle. In fact, she even obtained a BS in nutrition
before entering medical school. She noticed all the great changes in her physique
by applying her knowledge in fitness and nutrition. She became leaner, more muscular,
and felt better in general. Kristy is driven to be a positive example for others
and to provide information on healthy nutrition and proper training to help others
experience amazing results with their fitness goals.
See This Fitness Model's Diet Plan & Exercise Routine
Kristy Ratcliff - Fitness Model Statistics - Name: Kristy
Ratcliff
- Height: 5'4
- Weight: 120
- Hair
Color: Blonde
- Bust: 34
- Waist: 24
- Hips: 35
- Location: Arizona
- Website:
Coming Soon
Kristy Ratcliff - Fitness Model Photos
  
Kristy
Ratcliff - Fitness Model Background 
What's your background? How did you get started in the fitness modeling field?
Answer:
I originally began working out to lose weight
10 years ago. Then I discovered how important diet was to my endeavor. I became
very interested in nutrition and its role in a healthy lifestyle. In fact, I even
obtained a BS in nutrition before entering medical school! I saw all the great
changes in my physique by applying my knowledge in fitness and nutrition. I became
leaner, more muscular, and felt better in general. In my quest for learning more
about health and fitness, I also consulted magazines such as Oxygen and Muscle
and Fitness. When I saw the models, I thought "I could do that!" But
most importantly, I wanted to be a positive example for others. Help others do
what I did in 10 years, but in a much smaller time window! I want to provide information
to form healthy perspectives and aid in eliminating some of the fallacies that
the media instills in the community.
What is the #1 thing you like best about being into fitness?
Answer: It makes me feel great! Working out is a great
stress reliever and one of the most refreshing parts of my day.
What has been your biggest accomplishment in the fitness field?
Answer: I won the "Bikini Diva's" division at
the LA Natural competition in July 2005 represented by the INBA, a natural fitness
and bodybuilding organization.
Kristy
Ratcliff - 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: Get out there! Compete, go to shows, go to vendor
fairs, audition for fitness-related commercials, videos, printwork, etc. Talk
to people and get involved with the industry. I started with personal training
and have learned about supplements, competitions, auditions, and lots of other
things. The more people you talk with related to this field and the more you involve
yourself with personally, the better chances you have of being "discovered".
Keep yourself in top shape to be able to take advantage of opportunities as they
come your way!
Fitness Question #2 - Please describe a typical day
for you. What is your daily routine like?
Answer: My day is never typical. However, Monday through
Saturday I lift weights for about an hour with a different body part each day
whenever my schedule allows. Day 1 Chest, Day 2 Back, Day 3 Legs, Day 4 Arms,
Day 5 Shoulders, Day 6 Calves. I also do abs between sets every other day. Cardio
is 7 days a week and separate from the weightlifting. So that is the second visit
to the gym on days 1-6. I also maintain the workload of a 3rd year med student
and work 2 jobs! With all this I also try to get 6-8 hours of sleep each night!
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: Many are good including the treadmill (on an incline
for extra intensity), stationary bikes, elliptical machines, and stairmills. The
best exercise is one that you enjoy enough and are physically comfortable with
that will allow you to work intensely and consistently each workout. I prefer
to do all of them to break the monotony of long cardio sessions and to have a
more cross-training effect. For example, with a 30-minute routine, I will do 10
minutes on 3 different machines.
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: It is recommended that 1-2 pounds each week will
provide safe and permanent weight loss if you maintain your diet and exercise
regimen.
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 supplement with 2 grams of glutamine immediately
after each workout. But that is about it. The other results I get from "timing"
my food. You will want a light meal of complex carbohydrates and lean protein
before a workout (weightlifting) and another light meal of carbohydrates and lean
protein after a workout. I like to use complex carbs like whole grains and either
lowfat protein shake or lean meat (fish, chicken, etc) before a workout for sustained
energy. After the workout I use simpler carbs such as fruit and a lowfat protein
shake for faster refueling. For an optimal insulin response that is beneficial
for gaining lean muscle, I try to have the post-workout meal within 1 hour of
completing the workout. Other things to keep in mind are getting at least
1 gram of protein per pound of bodyweight, 1 gram of carbohydrates per pound,
and only 30% of calories from good fats such as olive oil, fish oils, flax seeds,
and almond butter.
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 chew gum! It sounds small, but it helps to curb
the craving for something sweet after a meal. It also keeps your mouth busy. Also,
allow yourself a day each week to have some of your favorite things. It seems
to me that after I have busted my butt all week, it is a little treat that I enjoy
and I never seem to want to overindulge when I think about all the hard work I
have done to that point. I don't exactly condone diet sodas, but they are also
a good alternative to the sugary counterpart. Watch the caffeine though and make
sure to get lots of water each day. At least 2-4 liters. Finally, a good salty
alternative is lowfat popcorn (without trans fat and hydrogenated oils) and sweet
potato chips. They give you the sensation that you are snacking and are more nutritious
than fries or crackers and other salty snack choices. It is important to use portion
control (1 serving) and eat your treats slowly. Enjoy them and stay away from
mindless munching that can happen while watching a show or movie on TV.
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: Canned salmon or tuna, lean beef and/or chicken,
broccoli, egg whites, raw oats, whole grain bread (at least 4 grams of fiber per
slice and no trans fat), apples, carrots, fresh or frozen berries without sugar
added, dark green veggies like spinach lettuce, brown rice, protein bar low in
sugar and high in fiber (with at least 15 grams of protein per bar), stevia sweetener,
whey or soy or brown rice protein powder, diet soda, and the list goes on! These
are some of my staples. I don't buy anything that is processed such as cereal,
crackers, cookies, or anything otherwise made with white flour and/or sugar. I
use diet sodas in moderation (1-2 weekly at most) and limit natural sweeteners
such as honey.
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: The most important thing is to get moving and
do it at least 5 times per week. You should be making a significant effort with
whatever type of exercise you choose. This means your heart rate should be up,
you are sweating, and the workout is way above and beyond your normal movement
throughout the day. If you have a gym membership, ask for a tour to become familiar
with the equipment and learn how to properly use it. Cardiovascular exercise should
follow any weights that you do in the same workout because you will need more
energy to lift heavy objects. Choose weights that are difficult enough to only
complete 12-15 repetitions per set. If you could push that weight all day long
and your muscle never feels fatigue, you aren't providing what you need to develop
a lean physique. Without access to a gym, you can do pushups, situps, dips (on
the edge of a chair or couch), or invest in resistance bands or freeweights. Take
a brisk walk, skate, or ride a bike for 20-30 minutes for cardio work. If weather
does not permit, jumping jacks, jogging in place, jump rope, or dancing are great
cardio alternatives!
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: Stay away from creams and sauces that are not
indicated to be low in fat. Grilled or broiled meats and veggies (without butter)
are your best bets. Or a salad with a lowcal/lowfat dressing and lean protein
in it works too. Skip alcohol and other sugary drinks like juices and flavored
teas and of course…..try to avoid desert or only have a couple bites, share
with someone.
Fitness Question #10 - What exercises do you recommend
for getting a bigger, rounder and fuller butt?
Answer: Squats, lunges, and deadlifts are the best exercise
I know for this. Use a weight that you can complete 15-20 repetitions in each
set with great effort. Complete 3 sets of each exercise.
Fitness Question #11 - What is the most challenging
thing you deal with about consistently staying in top shape?
Answer: Avoiding sugary foods. I have an unruly sweet
tooth!
Fitness Question #12 - Please describe your normal
diet. What do you eat in a typical day to stay in shape?
Answer: Breakfast: oatmeal pancakes and cup of
coffee
Mid-Morning Snack: (usually on the go!) Organic Vegan Protein
Bar
Lunch: 6 oz salmon and finn crisps (natural rye crackers)
with slices of one green apple
Mid-Afternoon Snack: rice protein
with pineapple juice
Dinner: spinach salad, ginger dressing, 1T
flax seeds and 8 oz lean beef
Fitness Question #13 - What type of exercises do
you include in your routine to stay in shape?
Answer: Strength Training Exercises:
Monday - bench press, dips, chest fly, French press, crunches
Tuesday - lat pull, seated row, underhand dumbbell row, straight- arm pulldown
Wednesday - leg press, walking lunge, glute raise, ab/adductor
Thursday - bicep curl, overhead tricep extension, hammer curl, reverse
tricep pressdown, concentration curl, tricep kickbacks
Friday
- shoulder press, lateral raise, front raise, upright rows
Saturday
- standing calf raise, seated calf raise, angled seated calf raise
**Crunches,
obliques, and leg raises on the roman chair every other day
Cardio
Exercises: 10-15 minutes each day of resistance stationary bike, 10-15 minutes
of elliptical machine at highest incline or stairmill, and 10-15 minutes of fast
walking on treadmill at 7.5 incline
Additional Training: stretching
after each workout
Fitness Question #14 - What are the top 5 tips (specific
exercises, diet advice, etc) you recommend for developing toned and defined arms?
Answer: 1. Workout you upper body with weights at lest
4 times per week (for example, arms, chest, back, and shoulders done on separate
days)
2. Complete 12-15 repetitions and 2-3 sets per exercise
3. Keep intensity high, if the weight is too easy after completing 10 reps, up
the weight on the next set
4. Decrease body fat so that muscles are visible!
5. Stretch between sets and after workouts to ease muscle soreness and the
ability to complete more than one upper body workout each week (as noted on #1)
Fitness Question #15 - What are your top 5 tips for
losing unwanted body fat?
Answer: 1. Don't skip breakfast
2. Make sure
to have a lean source of protein at each meal
3. Consume 20-35 grams
of fiber each day and drink at least 2-4 liters of plain water each day
4. Don't eat the majority of your carbs before bed or after 6pm
5. Consistently
perform cardio and weight training 5 days each week
Fitness Question #16 - What are your top 5 tips for
gaining lean muscle mass?
Answer: 1. Eat at least 1 gram of protein per pound of
body weight
2. Eat 30% of calories each day from fat and less than 10%
from saturated fat
3. Eat quality carbohydrates such as fresh fruit and
vegetables, whole grains breads, oats, etc. Stay away from processed crackers
and snacks, white sugar, and flour
4. Don't starve yourself! Eat enough
to support exercise and recovery as well as your basal metabolic needs.
5. Workout each bodypart once per week with weights
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. Keep a journal to monitor your progress or
discover where setbacks occur and note ways to avoid them
2. Keep pictures
of healthy fitness role models up on the fridge and other areas you visit frequently
throughout the day
3. Make a goal for to work toward. This could be an
ideal bodyweight, completing a marathon, participating in a fitness contest, etc.
4. Reward yourself for progress. This could be a day of shopping, a
spa treatment, a massage, a night out, a road trip, but try not to make it a food
reward.
5. Find a companion to work with that has similar goals or is
supportive if your efforts
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
Dumbbell press x 8-10
reps x 3 sets
Dips x 10-12 reps x 3 sets
French Press x 10-12 reps x 3
sets
Cable Fly x 8-10 reps x 3 sets
Cardio is an additional and separate
workout this day for 40-45 minutes
Tuesday: Back
Lat Pull
x 8-10 reps x 3 sets
Seated Cable Row x 6-8 reps x 3 sets
Underhand Dumbbell
Row x 6-8 reps x 3 sets
Straight Arm Pulldown x 8-10 reps x 3 sets
Cardio is an additional and separate workout this day for 40-45 minutes
Wednesday: Legs
Leg press x 15-20 reps x 3 sets
Deadlift x 15-20
reps x 3 sets
Glute Raise x Drop Sets of 10 reps each x 3 sets
Quad Extension
x Drop Sets of 10 reps each x 3 sets
AB and Adductor x Drop Sets of 10 reps
each x 3 sets
Cardio is an additional and separate workout this day for
40-45 minutes
Thursday: Arms
Bicep Curl x 6-8 reps x 3 sets
Tricep Extension x 6-8 reps x 3 sets
Hammer Curl x 6-8 reps x 3 sets
Reverse
Tricep Pushdown x 6-8 reps x 3 sets
Concentration Curl x 6-8 reps x 3 sets
Tricep Kickback x 6-8 reps x 3 sets
Cardio is an additional and separate
workout this day for 40-45 minutes
Friday: Cardio 40-45 minutes
Saturday: Shoulders and Calves
Reverse Military Dumbbell Press
x 6-8 reps x 3 sets
Front Raise x 6-8 reps x 3 sets
Lateral raise x 6-8
reps x 3 sets
Upright Rows x 6-8 reps x 3 sets
Rear Fly x 6-8 reps x 3
sets
Standing Calf Raise x 6-8 reps x 3 sets
Angled Calf Raise x 6-8 reps
x 3 sets
Seated Calf Raise x 8-10 reps x 3 sets
Cardio is an additional
and separate workout this day for 40-45 minutes
Sunday: Cardio 40-45
minutes
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. Drink plenty of water
2. Don't eat
processed sugar and starch
3. Eat 20-35 grams of fiber each day
4. Do 30 minutes of cardio at least 5 times each week
5. Do abdominal
exercises every other 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. Lunges
2. Squats
3. Deadlifts
4. Cardio 30 minutes at least 5 times per week
5. Drink lots of
water
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