Fitness Models Questions & Answers - Mia Ferreri
Diet & Exercise Advice
San Diego, CA
first became a model when I was 14 years old after being discovered in a shopping
mall in Illinois during a runway competition. I enjoyed modeling so much I decided
to make it a career. The more I got into it, the more I realized how important
it was to take care of your body and health. I delved into learning as much as
I could about how to create a healthy and fit body. Since I have always been into
playing sports, fitness modeling was a natural choice for me.
See This Fitness Model's Diet Plan & Exercise Routine
Mia Ferreri - Fitness Model Statistics
- Name: Mia Ferreri
- Height: 5'9''
- Weight: 125
- Bust: 34C
- Waist: 25
- Hips: 32
- Location: San Diego, CA
Mia Ferreri - Fitness Model Photos
Ferreri - Fitness Model Background
What's your background? How did you get started in the fitness modeling field?
I first became a model when I was 14 years old
after being 'discovered' in a shopping mall in Illinois during a runway competition.
I enjoyed modeling so much I decided to make it a career. The more I got into
it, the more I realized how important it was to take care of your body and health.
I delved into learning as much as I could about how to create a healthy and fit
body. Since I have always been into playing sports, fitness modeling was a natural
choice for me.
What is the #1 thing you like best about being into fitness?
One of the best things about being into fitness
is all of the wonderful energy that you get from staying in shape. When I say
energy, I don't just mean physical energy, I also am referring to the lively emotional
state of mind that you experience. When I don't work out, I just don't feel the
same. My body feels slower and more tired, and sluggish. Working out and training
gives me that Joie de Vivre and the energy to take on the world!
What has been your biggest accomplishment in the fitness field?
My biggest accomplishment in the fitness field
is making a living as a full time professional fashion and fitness model. ( www.miaferreri.com)
This accomplishment is a series of small victories which are won on a daily basis.
The success is a result of all of the choices that I have to make: what to eat,
when and how long to work out, what types of exercises to do, what supplements
to take, etc. It takes a lot of dedication and commitment to self- improvement
and the personal strength to persevere, overcome obstacles, and conquer setbacks.
Ferreri - 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?
There are several schools of thought on this subject.
My answer is : the best way is the way that works for you. I would recommend putting
as many 'feelers' out there as possible. In essence, it is a numbers game. You
need to increase your odds of getting in front of the agency/manager/photographer
that has a market for your particular look and can get you work. If you are new
to the business, it may be wise to hire a personal manager to show you the ropes.
Some agencies expect you to know the standards of the industry before they send
you out on jobs since their name is attached to your performance.
Fitness Question #2 - Please describe a typical day
for you. What is your daily routine like?
Typically I get up around 8 a.m. Getting fuel
for the day is important to me, so I get out my juicer and blend up a fruit/veggie/protein
powder smoothie to get me going. A lot of agents send out work after hours and
first thing in the morning, so I check for castings and calls and respond to booking
requests. About an hour after I have finished breakfast I usually do some sort
of cardio. This gets me pumped for the rest of the day. Photoshoots in the studio
and go-see's are usually scheduled during the day. After I get back home, I head
for the gym or do some sort of outdoor workout such as biking, running on the
hard sand by the beach, or skating *(yes, I have the old-school rollerskates
for the legs!) After I eat dinner, I typically do some stretches and if I am feeling
super ambitious that day, I'll use my 8 pound freeweights while watching my favorite
TV show. For variety, use an exercise ball or do the hula hoop! Make exercise
as fun as you can and you'll want to do it more often.
Fitness Question #3 - I dont 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?
Hands down, THE CROSS TRAINER! Every gym has one,
so they are easy to find. If I have a tight schedule, that is the one thing that
I will do before everything else. It combines cardio and strength training and
works almost every part of your body. Feel the burn baby!
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?
I would recommend consulting a physician or professional
nutritionist. They are qualified to analyze your body type and it's condition
and to make recommendations that are more personalized. As far as keeping weight
off, sporadic dieting rarely works. If you are serious about making a change,
you must be committed to changing your lifestyle, including throwing out all the
old bad habits and replacing them with healthier new ones. Your body will thank
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?
One of my favorite supplements is called 'PUMP
TECH' by Muscle Tech. It is a Nitric Oxide Transducer that claims to create more
intense muscular 'pumps' by increasing blood flow to the muscles, increases nutrient
delivery, and enhances muscle stimulus and recovery. It tastes great, goes down
like a fruit drink, and I tend to feel less drained after workouts. My workouts
last longer than when I don't use this. Another supplement I like is about 4-6
ounces of creatine before and/or after workout.
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.
PSST! Here's my secret
. give in to the cravings,
but make healthier choices. Learn to stop thinking of foods as good and bad. Get
into a different mindset. By placing junk foods into the 'temptation' category
you may perhaps be giving them more credit than they deserve. What's so great
about a fatty ice-cream sundae with everything on it? Ask yourself BEFORE you
get these types of cravings, "What might be just as tasty?" Here is
a suggestion: Granny Smith Apples with Marzetti's Light Caramel Apple Dip. MMMMMM!
Fitness Question #7 - Im 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?
Proteins and veggies are definitely at the top
of my list. I love choosing exotic fruits to keep on hand for an interesting snack.
Try going to a fish market and experimenting with different varieties of seafood.
Grill it with some lemon and herbs with the veggies of your choice for healthy
and delicious fare. Since you are choosing to help create the new healthy you,
chose lean, less fattening meats. Stay away from too much red meat. Chicken breasts
are always a great source of protein and you can dress them up a million different
ways. If you are not a meat eater, try making all kinds of chili's. Bean will
give you the protein you need and you can substitute a variety of different ingredients
each time to keep it interesting.
Fitness Question #8 - Im about 35 pounds over
weight. I have never started an exercise program and really dont know where
to start. What tips can you give me to get started on the right track?
Always consult a physician before starting any
type of drastic weight loss program. If I were to embark on an endeavor to lose
35 pounds, I would start with changing my diet (*See answers to question #7).
The less weight you have to carry around on your joints the better. It will be
easier on your heart, too. I am a big fan of walking. Start incorporating at least
a 30-minute walk once a day into your daily routine. This will get your body used
to exercising and you can gradually increase the time, intensity, and speed.
Fitness Question #9 - I tend to eat out most of the
time and really dont 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
A friend of mine always tells me to know exactly
what I want to eat before going to the restaurant. Most decent restaurants will
not mind cooking a simple meal of protein and veggies to order. If they won't
accommodate requests, then look for the little hearts on the heart smart menu.
In this health-conscious age, most restaurants will have specific menu items for
those who are watching what they eat. Another trick is to ask the waiter to split
the entrée and take the other half home. Save your leftovers for your lunch
the next day. You will not only be saving on calorie consumption, but on $$$ too!
Fitness Question #10 - What exercises do you recommend
for getting a bigger, rounder and fuller butt?
There was a point when I was in school when I
was spending so much time studying in the library and parked in front of the computer
that I felt I was losing that nice 'shelf' I had. I wasn't willing to trade a
nice butt for a degree so I decided to do something about it. Biking is a great
way to work your glutes. Squats are also a top recommended trick to keeping things
tight! Another thing you can do at home in spare time is to start using resistance
bands. Again, if you are a couch potato and television devotee, use that time
to get into shape.
Fitness Question #11 - What is the most challenging
thing you deal with about consistently staying in top shape?
Finding time to work out is hard. Life is busy
for all of us. There are constantly a million things that we could possibly be
doing. But, since we sometimes find it hard to get time, we simply must MAKE time
to stay fit. I try to get my workout out of the way in the morning so that I will
not be interrupted doing the other things I need to do later on in the day. Then,
in the evening, I make some more time to do a different type of workout or to
play a sport or at least do something active. Keep that metabolism going.
Fitness Question #12 - Please describe your normal
diet. What do you eat in a typical day to stay in shape?
Breakfast: Oatmeal, or Cream of Wheat with
Raisins, or Shredded Wheat, with Skim Milk or Egg Whites with Veggies and Low
Fat Cheese and Turkey and Salsa (cook with fat-free canola oil spray)
Snack: Raw Almonds or Yogurt or Fruit
Lunch: Seasoned Chicken
Breast and brown rice boiled in fat-free chicken broth
Snack: Baby carrots, apple slices with peanut butter
Baked fish with herb seasoning or Cajun spices/ lemon, dark green salad with fat-free
Fitness Question #13 - What type of exercises do
you include in your routine to stay in shape?
Strength Training Exercises: Dumbbells
(free-weights), Squats, Lunges, Shoulder presses, tricep extensions
Exercises: Biking, Cross-training machine, Running, Jump Rope, Hiking, Rollerblading,
Frisbee, Swimming, Aerobics class, Kickboxing
Fitness Question #14 - What are the top 5 tips (specific
exercises, diet advice, etc) you recommend for developing toned and defined arms?
1. Tricep Pushdowns
2. Reverse Pushdowns
3. Grazing (small meals throughout the day)
4. Bicep curls on incline bench
5. Overhead tricep extensions with rope or bands and bar
Fitness Question #15 - What are your top 5 tips for
losing unwanted body fat?
1. Eating small amounts of food frequently (grazing)-this
keeps your metabolism going
2. Make sure every meal has all of the
macronutrients: proteins, carbs, fats
3. Keep active: weight training
4. Make exercise FUN so you will do it more often
Eat about 25-30 grams of fiber a day. This will keep you from being hungry so
Fitness Question #16 - What are your top 5 tips for
gaining lean muscle mass?
1. Be in a Caloric Surplus
Training, 8-12 Reps.
3. Compound Exercises
4. Use heavier
5. Consume excess protein
*Push exercises one day, pull
exercises the next, alternating up to 6 days a week in a routine
Fitness Question #17 - What are the top 5 tips you
recommend for staying motivated on a fitness plan and truly making a healthy lifestyle
1. Set Goals. Write them down and keep them visible
2. Celebrate small milestones in diet and exercise routine success
knowledgeable trainer to help you stay on track
4. Get your family/ significant
5. Talk about your plans to others for accountability
Fitness Question #18 - What is your training routine
like? (Please include a few details - training split, sets/reps, exercises, types
of cardio, etc.)
Monday: Biking 40-50 minutes, Shoulder
press 15-20 reps, front and side arm raises with dumbbells (8 lbs.) 15-20 reps.
Tuesday: Cross-Trainer 40-50 minutes, Abs (Crunches 5 sets, 10 reps
Wednesday: Running 40-50 minutes, Squats, Bridges, Leg
Extensions, Calf Raises,Walking Lunges,
Thursday: Skating 40-50
minutes, Rowing Machine 10 minutes,
Friday: Biking 40-50 minutes,
Chest exercises and shoulders, Incline Dumbbell presses 15-20 reps
No cardio, Weight training at gym with dumbbells 15-20 reps: Tricep pushdown,
Reverse Tricep Pushdowns, Cable rope Overhead Extensions, Abs (crunches) 3 sets
Sunday: Walking, 60 minutes in the morning or evening,
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?
1. Trunk Twists *most gyms have a weighted machine
2. Cardio Kickboxing/ or Core Training classes
3. Ab Crunches
and Oblique crunches
4. Low-Fat Diet
5. Cardio-rich workout plan
Fitness Question #20 - What are the top 5 tips (specific
exercises, diet advice, etc) you recommend for toning the thighs, hips and butt?
1. In-place Lunges (alternating)
2. Side Lunges,
Lying leg curls, Seated Leg Curls
3. Mountain Climbers
4. Single-leg Bridges
5. Jumping Jacks