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Fitness Models Questions & Answers - Monica
Starr Diet & Exercise Advice
Monica Starr
Fitness
Model
Kansas  I
was born and raised on a farm and ranch. I love farm life! After college at Fort
Hays University and Colby College, I got certified through ISSA to be a Personal
Trainer. I then moved on to Baltimore, MD. It was there I began personal training
at a gym and teaching spinning, abs, and stretching classes. I have always loved
eating right and working out, and now I was able to help people get into it. Then
I did my first Figure competition, and fitness modeling just fell in with that.
I was first published in March of 2003 Oxygen Magazine. I was psyched!
See This Fitness Model's Diet Plan & Exercise Routine
Monica Starr - Fitness Model Statistics - Name: Monica
Starr
- Height: 5'2''
- Weight: 118
- Hair
Color: Blond
- Bust: 36D
- Waist: 26
- Hips: 36
- Location: Kansas
- Website:
www.monicastarr.net
Monica Starr - Fitness Model Photos
  
Monica
Starr - Fitness Model Background 
What's your background? How did you get started in the fitness modeling field?
Answer:
I was born and raised on a farm and ranch. I love
farm life! After college at Fort Hays University and Colby College, I got certified
through ISSA to be a Personal Trainer. I then moved on to Baltimore, MD. It was
there I began personal training at a gym and teaching spinning, abs, and stretching
classes. I have always loved eating right and working out, and now I was able
to help people get into it.
Then I did my first Figure competition,
and fitness modeling just fell in with that. I was first published in March of
2003 Oxygen Magazine. I was psyched!
What is the #1 thing you like best about being into fitness?
Answer: I really love feeling better and looking better.
I want to help people do the same. Eating right and working out is so important.
What has been your biggest accomplishment in the fitness field?
Answer: I am always looking to further my fitness career.
My biggest accomplishment has been to be a role model for other women. When they
look at you as their mentor to getting into a healthy lifestyle, it makes me feel
so happy.
Monica
Starr - 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 don't see anything wrong with using an agency.
I do not use one. I contact magazines and photographers on my own. It also helps
to have good friends in the fitness industry like other models and competitors,
photographers, and people from fitness related magazines. With good contacts,
you can get a push in the right direction. Plus, other fitness models are usually
very helpful in telling you how to go about doing things.
Fitness Question #2 - Please describe a typical day
for you. What is your daily routine like?
Answer: I start each morning with 30-45 minutes of cardio.
Then I eat a healthy breakfast and go to work. I farm and ranch and personal train.
Then in the evening, I will go to the gym and lift. In the late evening, when
it is cool, I do cardio outside with my dog. He is a good jogging buddy! I think
I do not walk him, HE walks me!
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 enjoy circuit training. You can spend about
30 minutes lifting at a faster pace, and you will tone up AND burn calories. If
I am pressed for time, I do this: 1 set of alternating dumb bell curls, 1 set
of rope pushdowns for triceps, 1 set of squats or lunges, 1 set of lat pulls,
1 set of pushups, 1 set of leg extensions, 1 set of leg curls, and 1 set of my
favorite ab workout. I do not rest between these exercises. By doing this, I am
still lifting, but doing it at a faster pace helps me to burn calories. It's quick
and effective if you are pressed for time one day.
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 safe to be able to lose about a pound to
two pounds a week. That is…. IF you are eating right and working out and
doing a good amount of cardio. Eating right is KEY to maintaining weight loss.
Don't go on a junk food binge!
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 am big on just eating the right kinds of foods.
Low fat, moderate carbs, and high protein work well for me.
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: Don't deny yourself the foods you love. Even eating
bad things in MODERATION is ok. If I want something, I'll have a small couple
bites, and then I am fine. If I cannot cheat because I have a shoot coming up,
I'll go for a walk or find something in my house to do that will occupy my mind.
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: My grocery list looks something like this:
lean smoked turkey, 7-grain bread, 1% milk, fat free cottage cheese, sweet
potatoes, very lean hamburger, oatmeal, broccoli
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: First, I think it's important to have someone
you can do it with. A good friend is always helping for working out and eating
right. Start slowly and work your way up. Don't jump into a harsh workout immediately.
Ease into it to avoid getting burned out and getting hurt.
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: I like Subway sandwiches with no sauces or salads
with a chicken breast. Stay away from greasy food and soda.
Fitness Question #10 - What exercises do you recommend
for getting a bigger, rounder and fuller butt?
Answer: I love lunges and squats to help firm up your
glutes. Most people don't like to do them because they are harder. But they really
firm and round up your rear!
Fitness Question #11 - What is the most challenging
thing you deal with about consistently staying in top shape?
Answer: Consistency is key but even the best model or
competitor will stray. Just make sure you jump back on track with the very next
meal and workout.
Fitness Question #12 - Please describe your normal
diet. What do you eat in a typical day to stay in shape?
Answer: Breakfast: ½ Grape Nut Cereal with
blueberries and Soy Milk, protein shake
Mid-Morning Snack: Fat Free
cottage cheese
Lunch: turkey sandwich and a salad
Mid-Afternoon
Snack: protein shake
Dinner: grilled chicken or steak, sweet potato,
and salad
Fitness Question #13 - What type of exercises do
you include in your routine to stay in shape?
Answer: Strength Training Exercises: lunges, squats,
lat pulls, seated row, curls with a bar, tricep kickbacks, calf raises 3x15 moderate
weight
Cardio Exercises: I love my treadmill! Plus I like to
jog outside.
Additional Training: I play tennis and volleyball
every week.
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 80% of your routine! Eat clean!
2. Pushups
3. Alternating dumbbell curls
4. Tricep kickbacks
5. Lateral
raises
Fitness Question #15 - What are your top 5 tips for
losing unwanted body fat?
Answer: 1. Diet is so important to losing weight. You
must eat clean!
2. Do cardio in the morning before breakfast.
3. You want
to get your heart rate up, so work a little harder to achieve that.
4. Do
about 30-45 minutes of moderate to intense cardio a day.
5. Do something you
ENJOY doing: walking fast, jogging, tennis, volleyball, etc
Fitness Question #16 - What are your top 5 tips for
gaining lean muscle mass?
Answer: 1. Your muscles are made of protein, so your protein
intake should be high.
2. I have always used 1-1 ½ grams of protein
per pound of body weight.
3. Lift heavier weights. If you go really heavy,
make sure you have a spotter.
4. Work each muscle group at least once a week.
5. Make sure you get good rest. Your muscles need rest to grow.
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 fun with it.
2. Notice your changes,
and that will keep you motivated.
3. Higher a personal trainer for safety
and motivation and advice.
4. Get a friend to join you.
5. Track your
progress.
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: Back and Bis and Abs and treadmill
Tuesday: Chest and Tris and Calves and tennis
Wednesday: Stretching
and volleyball
Thursday: Legs and treadmill
Friday: Shoulders
and Abs and Calves and tennis
Saturday: Treadmill and stretching
Sunday: Cheat day!
*My workouts very to keep me interested and
motivated. I change things up a lot.
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. Once again… eating right and eating right
consistently is KEY!
2. Do cardio in the morning before breakfast for 20-30
minutes.
3. Keep your carbs low from 3pm on.
4. Do crunches and other
ab exercises to tone the midsection.
5. Be consistent with working out.
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 right.
2. I like to walk fast on the
treadmill set at a 15% incline to work my glutes/thighs.
3. Do cardio in the
morning.
4. Lunges are a good way to tone the lower half.
5. Do squats
and leg extensions and leg curls.
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