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Fitness Models Questions & Answers - Marla Arndt Diet
Exercise Advice
Marla Arndt
Fitness Model
Guelph, Ontario
 I
made a lifestyle change at the age of 30 years old. I stopped the
YO-YO dieting, permanently lost the unhealthy weight and lifestyle
I was living. I became a new woman and six years later followed
my heart and became a certified personal trainer. I got started
in the fitness modeling because I needed a new goal. I wanted to
be a positive role model to women my age. Hopefully inspire and
motivate women to continue training and eating clean and not just
feels BUT look years younger.
See This Fitness Model's Diet Plan & Exercise Routine
Marla Arndt - Fitness Model Statistics
- Name: Marla Arndt
- Height: 5'3"
- Weight: 115
- Date of Birth: June 2, 1961
- Hair Color: Brown
- Bust: 34
- Waist: 25
- Hips: 34
- Location: Guelph, Ontario
- Website: www.frameworksfitness.com
Marla Arndt - Fitness Model Photos
  
  
Marla Arndt - Fitness Model
Background
What's your background? How did you get started in the fitness modeling
field?
Answer:
I have had a variety of occupations! I think of myself as a "Jack
of all trades" and a MASTER of some! I am a hairstylist and
makeup artist by trade. Owned and operated two restaurants and
ten years ago finally made the career choice that is the most
satisfying, becoming a personal trainer. I made a lifestyle change
at the age of 30 years old. I stopped the YO-YO dieting, permanently
lost the unhealthy weight and lifestyle I was living. I became
a new woman and six years later followed my heart and became a
certified personal trainer. I got started in the fitness modeling
because I needed a new goal. I wanted to be a positive role model
to women my age. Hopefully inspire and motivate women to continue
training and eating clean and not just feels BUT look years younger.
What is the #1 thing you like best about being into fitness?
Answer:
I love the way I feel. I feel strong and empowered.
What has been your biggest accomplishment in the fitness field?
Answer:
Well, I have a few! First of all it has to be how I completely
changed not only my body but my health. Second would be the positive
changes I have helped my clients achieve with their health and
wellness. It is one thing to help people lose weight and feel
better about themselves BUT even more gratifying is teaching them
to make permanent lifestyle changes. Personal accomplishments
would have to be training and running marathons and of course
placing first at my very first fitness competition at the age
of 46!
Marla Arndt
- 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 think it is important to enter a fitness competition. Feeling
confident on stage in front of hundreds of people will definitely
help prepare you when having to deal with agencies and photographers.
Fitness Question #2 - Please describe
a typical day for you. What is your daily routine like?
Answer:
I am an early bird! I wake up and enjoy a cup of coffee, which
sure helps prepare me for a morning workout. I am busy with my
personal training business and am in my studio training sometimes
10 clients a day! I am a mother of three teenage boys and that
keeps me busy as well! I need to be pretty organized in order
to run not only my business but my household. I somehow squeeze
in grocery shopping, cleaning, laundry, and errands. Falling asleep
at night is pretty easy!
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:
I am really into functional training and using your own body
weight to challenge yourself. Squats and lunges done properly
at a good pace can really get ones heart rate racing! A circuit
workout is amazing as well as adding in plyometrics. Talk about
"bang for the buck"!
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 believe 1-2 pounds per week is a safe long lasting approach
to permanent weight loss. However, that being said, by changing
your mindset from losing weight to "getting healthy"
I feel is the safe way. Focusing on weight loss is not the answer
to permanent change. I believe eating a clean diet(with some room
for "fun"), working out regularly and getting proper
sleep is the way to go. Everyone can follow a restrictive diet
and lose weight but the hard part is keeping it off!
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:
It is so important to fuel your body properly before and after
a workout. I think what you take in and when, will give you the
best results. Having a little something before a workout gives
you the energy you need to push yourself to the max. There is
a window of opportunity 30-60 minutes after a workout to refuel
your body. A high glycemic carb and a source of protein is needed.
Eating frequent small meals is another great way to keep the metabolism
working and burning!
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:
Cravings hit every now and again! I eat clean all the time. It
is a way of life for me. If I have a salty craving I make the
best choice possible. Instead of chips I will eat air popped popcorn
with some seasoning. If I really want something I have a small
amount so I never feel like I am deprived. By eating frequently
and "clean" it really does keep the cravings at bay.
It is important to find a balance that works for you. I like to
eat the best I possibly can all the time but do enjoy "healthy"
treats and beverages in moderation. Red wine is healthy you know!
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:
In my fridge I always have, egg whites, cooked chicken breast,
cut up veggies in a container, a big bowl of salad, fresh fruit,
all natural peanut butter, flax oil. In the pantry, tuna, oatmeal,
yams, rye bread, balsamic vinegar. Always read label when grocery
shopping (not just the big bold heading that says light and healthy).
Read the true facts. When shopping stick to the perimeter of the
store where you find all the fresh fruit, vegetables and meat
products.
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 wouldn't waste any time and do it on your own! Your best bet
is to hire a personal trainer and get a proper assessment and
have a program designed just for you! Read, learn and pay attention
to what you put in your body! If your budget doesn't allow for
a trainer, than be wise and take an approach that is not overwhelming
and unattainable. Small baby steps and working out properly is
the way to go. Make a plan, set goals be realistic and keep a
food and workout journal!
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 are the customer, so order the food the way you want it.
Most restaurants now will accommodate your needs. Ask how things
are prepared and change things up like dressing on the side or
no fries but steamed vegetables. Watch for hidden calories in
sauces and beverages. Go ahead order dessert, but share with a
friend. Plan, plan, plan. Stay away from the bread basket and
always have a few glasses of water while waiting for your meal.
Fitness Question #10 - What exercises
do you recommend for getting a bigger, rounder and fuller butt?
Answer:
I love using my own body weight for many of my lower body workouts.
A variety of squats and lunges is the best way to go. Adding weights
is a bonus! Making that mind muscle connection and using proper
form really make the difference between an okay workout and a
super sculpting session!
Fitness Question #11 - What is the
most challenging thing you deal with about consistently staying
in top shape?
Answer:
I am never really affected with challenges to stay in shape.
It is just a part of my life to workout and eat healthy. However,
that being said, when I am training for a competition I do need
to step up my training and follow a strict diet. It is frustrating
when life events take place and food and alcohol are part of the
function. It does create a bit of a challenge when I want to enjoy
like everyone else~
Fitness Question #12 - Please describe
your normal diet. What do you eat in a typical day to stay in shape?
Answer:
Breakfast: Every morning I look forward to my oatmeal
protein pancake!
Mid-Morning Snack: fruit and almonds.
Lunch: A huge salad with flax oil & balsamic vinegar with
a can of tuna & yam.
Mid-Afternoon Snack: veggies and hummus or all natural peanut
butter.
Dinner: Huge salad (yes another!) steamed veggies and chicken
breast or fish.
Fitness Question #13 - What type of
exercises do you include in your routine to stay in shape?
Answer:
Strength Training Exercises: I do a full body workout
doing mostly functional training, squats, lunges, push ups, pull
ups, etc.
Cardio Exercises: I used to run, now I mostly speed walk
and do incline walking, I do a variety of cardio workouts as well.
Additional Training: I run an outdoor Boot Camp program
and often join in with the group…I cant just stand there
and bark out orders! Way more fun to join in and feel how the
group is feeling!
I change up my routine all the time! Muscles need change and
variety to grow and develop! For a few weeks I will do a full
upper body workout twice a week as well as a lower body training
day twice a week. I will then change things up and do only a few
body parts each day, as in a 5 day split. Working one or two muscle
groups at a time is a great way to fatigue the muscle and hit
it from all angles by doing a variety of different exercises.
On a chest day for instance, push ups with various hand positions,
chest press, chest flyes using not only weights but resistance
bands as well!
Fitness Question #14 - What are the
top 5 tips (specific exercises, diet advice, etc) you recommend
for developing toned and defined arms?
Answer:
1. Clean eating is number one. We can workout all we want as
much as we want but the hard work will not show without proper
nutrition.
2. A variety of "functional" moves. Push ups, pull
ups, By lifting your own body weight you become much stronger,
allowing you to lift heavier, and able to challenge your muscles
more.
3. Cardio is important. I like to think of resistance training
as MOULDING the muscles but cardio EXPOSES them!
4. Be consistent. You can't expect to get great results with
a half hearted workout only done once in a while.
5. Work your full arm not just the bicep! To define arms means
shoulders, biceps and triceps.
Fitness Question #15 - What are your
top 5 tips for losing unwanted body fat?
Answer:
1. Eat clean 80% of the time, this is a lifestyle.
2. Be consistent, it is not about a two week quick fix, it is
a lifestyle.
3. Do your cardio.
4. Do resistance training.
5. Change your mindset! Think of it as getting healthy not losing
fat!
Fitness Question #16 - What are your
top 5 tips for gaining lean muscle mass?
Answer:
1. Fuel your body properly. The type of workout you are doing
that day dictates how you refuel
2. Supplement with the right products.
3. Proper rest is important. Not just getting your nightly Z's
but taking days off to let muscles repair and grow
4. EAT CLEAN
5. Mind muscle connection when lifting and working out. Form
is so important as well as fatiguing the muscle!
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. Create a goal and write it down. A goal is just a wish if
not written!
2. Use a food and exercise
journal, it keeps you accountable and you can also look back
and see what really works best for your body
3. Your quality of life should motivate. We cant stop the aging
process but we can sure slow it down!
4. Be a good role model for your children. They learn from you!
5. Make that mindset change from the "I need to lose weight"
to "I want to be the healthiest person I can"!
Fitness Question #18 - What is your
training routine like? (Please include a few details - training
split, sets/reps, exercises, types of cardio, etc.)
Answer:
I try and do some form of cardio at least 5-6 days per week.
I keep things fresh by changing up the time, distance and intensity.
So if I am power walking I sometimes do interval, or incline,
or mix it up with running. I do plan ahead of time what I plan
on doing that session so I have a goal and stick to it! When doing
my weight training as in the split below, I fatigue the muscle
I am working by doing a variety of exercises 2-3 sets 8-10 reps.
It isn't challenging coming up with exercises to do! There are
so many variations and ways of hitting the muscle!
Monday: CHEST
Tuesday: LEGS AND ABS
Wednesday: BACK
Thursday: LEGS AND ABS
Friday: SHOULDERS, BICEP, TRICEPS
Saturday: I change things up here and do a variety of my
own body weight exercises.
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. Eat clean!
2. Eat clean!!
3. Eat clean!!!
4. Core work
5. Cardio
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. Eat clean
2. Cardio
3. Squats lunges and plyometrics
4. Consistency
5. Ohhhhh and eat CLEAN!
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