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Meet Our Fitness Models Team - Nicole Spitzack
Diet Exercise Advice
Nicole Spitzack
Fitness Model
Nashville, TN
I went to college at Western Ky University in Bowling Green, Ky
where I studied Nutrition and Exercise. After college I got a job
as an Enteral Nutrition Therapist and shortly after decided to pursue
my personal trainer certification. I started working at Gold’s
Gym as an Aerobic instructor and Personal Trainer.
Fitness and health are a way of life for me and my family. It is
so important to maintain a healthy body…after all it is the
only one you get. I love the way exercising energizes me and allows
me to connect to other people in a positive manner. There is never
a bad day at work!
See This Fitness Model's Diet Plan & Exercise Routine
Nicole Spitzack - Fitness Model
Statistics
- Name: Nicole Spitzack
- Height: 5’8”
- Weight: 121 lbs
- Age: 27
- Hair Color: Brunette
- Bust: 34D
- Waist:24
- Hips:34
- Location: Nashville, TN
Nicole Spitzack - Fitness Model
Photos
Nicole
Spitzack - Fitness Model Background
What's your background? How did you get started in the fitness modeling
field?
Answer:
I went to college at Western KY University in Bowling Green,
KY where I studied Nutrition and Exercise. After college I got
a job as an Internal Nutrition Therapist and shortly after decided
to pursue my personal trainer certification. I started working
at Gold’s Gym as an Aerobic instructor and Personal Trainer.
What is the #1 thing you like best about being into fitness?
Answer:
Fitness and health are a way of life for me and my family. It
is so important to maintain a healthy body…after all it is
the only one you get. I love the way exercising energizes me and
allows me to connect to other people in a positive manner. There
is never a bad day at work!
What has been your biggest accomplishment in the fitness field?
Answer:
My biggest accomplishment is being able to look at myself in
the mirror and feel confident. I have a sense of pride and security
with myself. I am the only person who can make myself feel this
way…it is so important. Especially after having a child,
as a woman you just look different and you feel different. To
overcome those emotional and physical aspects is so gratifying.
I am currently trying to get started in the body building and
figure competition field.
Nicole
Spitzack - 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 you should use a combination of both. The first step
is to be in incredible shape with a positive attitude.
Fitness Question #2 - Please describe
a typical day for you. What is your daily routine like?
Answer:
I wake up every morning at 7 am with my 2 year old daughter.
We have breakfast, usually a bowl of cereal and some fresh fruit.
We read together and just hang out until it is time to go to the
gym. I have a protein shake with fruit and head to the gym around
8:30. Workout for a few hours. Train. Then I pick Addie up from
the daycare and we swim for an hour or so. Head home grab lunch.
Run errands. Addie has a nap. I do my house chores, bills, etc.
After Addie has a nap we go for a bike ride together or she gets
in the running stroller and we go for a jog. Head home and spend
some quality time together. Then we head back to the gym around
5pm for a couple of hours. Come home have dinner. Story time,
bath time, etc. Then call it a night. On Wed night I teach AWANA
at our local church and on Thursday morning I go to MOPS meetings.
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 swear by spin classes. You can really optimize time and burn
a lot of calories. Also, I recommend interval training on the
treadmill. Warm up 5 mins. Then run as fast as you can for 1 min,
½ of that time for 1 min, repeat. Each min I increase the
incline as well. Time goes by so fast and you burn a lot more
calories than just running.
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 would say about ¼ lb to ½ LB a week depending
on how much weight you have to lose. Some people can lose up to
a pound of weight a week depending on where you are starting and
how dedicated you are to a regiment.
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 make protein smoothies. They are delicious and nutritious!
I use different combination from fresh fruit to peanut butter
depending on what my needs are for that day. I add a full scoop
of whey protein to each shake and I drink first thing in the am
and after my pm workout. I don’t take any other supplements
as I prefer to keep natural look to myself.
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:
Ah yes! The dreaded question. I limit myself. The craving never
go away, it never gets easier. Just try to keep yourself full
at all times. Keep healthy snacks everywhere, In your car, purse,
suitcase, office desk…anywhere that temptation could be lurking.
Don’t deprive yourself though. You have to treat yourself,
just remember portion control is everything. Limit yourself to
half a serving or just a couple of bites.
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:
It is a good idea to make you grocery and meal list at least
a week in advance. That way you already know what you are going
to have for every meal and stick with it. Lots of fruits and veggies,
especially green leafy veggies. Almonds, Raisins, Tuna, Salmon,
fish in general, switch condiments and dressings to a better low
calorie version, chicken, fiber one cereal is great and the fiber
one bars are great for healthy snacks, Steer clear of fat free
and sugar substitute gimmicks!
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 would recommend consulting a professional Nutritionist or Registered
Dietitian and a Personal Trainer at your local gym. Remember this
isn’t a diet….it is a lifestyle change and you are going
to need help to make it!
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 would recommend packing a lunch. Nothing on a menu is going
to be as healthy as what you can make at home yourself. When in
doubt stick with a salad and have the dressing put on the side.
Dip your fork in the dressing enough to wet it then take a bite
of your salad. It is not necessarily the food at rest. That are
unhealthy but the way it is prepared.
Fitness Question #10 - What exercises
do you recommend for getting a bigger, rounder and fuller butt?
Answer:
Glute squeezes, Spin classes are great for this as well, lunges,
squats, leg press on a swiss ball…etc. The list goes on,
so many great exercises for this muscle.
Fitness Question #11 - What is the
most challenging thing you deal with about consistently staying
in top shape?
Answer:
When I travel, I tend to lose muscle b/c I am not doing my daily
workouts as much.
Fitness Question #12 - Please describe
your normal diet. What do you eat in a typical day to stay in shape?
Answer:
Breakfast: 1 cup Fiber One or Shredded Wheat, ½ cup skim
milk
Mid-Morning Snack: Protein Shake
Lunch: Tuna sandwich, Salad
Mid-Afternoon Snack: Protein Shake or Fiber One Bar
Dinner: Chicken or Fish, 2 different veggies
Fitness Question #13 - What type of
exercises do you include in your routine to stay in shape?
Answer:
Strength Training Exercises: Power lift classes, Cross
Fit, I create a routine with free weights
Cardio Exercises: Spin, Treadmill, Mountain Biking, Step
classes, Kickboxing, Body Combat, etc.
Additional Training: I live an active lifestyle. I enjoy
scuba diving, rockclimbing, wakeboarding, snowboarding, white
water rafting…anything that challenges me physically.
Fitness Question #14 - What are the
top 5 tips (specific exercises, diet advice, etc) you recommend
for developing toned and defined arms?
Answer:
1. Arnold Press
2. Skull Crushers
3. Tri Extension
4. Bicep Curl
5. Hammer Curl
Fitness Question #15 - What are your
top 5 tips for losing unwanted body fat?
Answer:
1. Control your diet
2. Cardio, Cardio, Cardio!
3. Get involved in Aerobic classes
4. Bring a buddy along
5. Keep a food journal
Fitness Question #16 - What are your
top 5 tips for gaining lean muscle mass?
Answer:
1. Weight lifting
2. Supplementing extra protein into your diet
3. Workout at least 5 days a week
4. Change up your routine every week so your muscles don’t
get bored
5. Control your diet (watch your carbs, sugar, etc.)
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. Treat yourself every other week (massage, pedicure, whatever)
2. Have a buddy or someone to hold you accountable and for praise
3. Subscribe to a Fitness magazine
4. Stay away from the tv!!!
5. Be a member of your local gym
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: Power Lift, Abs, Spin, Abs, Swim
Tuesday: Step and Sculpt, Spin, Abs, Swim, Upper Body Free Weight
Wednesday: Core Fusion, Abs, Run on Treadmill
Thursday: Step and Sculpt, Spin, Abs, Swim, Lower Body Free Weight
Friday: Power Lift, Abs, Spin, Abs
Saturday: Crossfit
Sunday: Day 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. Cardio!
2. Cardio! Cardio!
3. Watch your carbs and sugar intake…be careful with sodium
too.
4. Cut all coffee, soda, beer, wine, etc from your diet. H20 Baby!
All the way!
5. After you have done cardio for at least 3 months I would start
focusing on the muscles under the fat. Ab routines.
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. Side leg lift
4. Leg adductor, Leg abductor
5. Cardio five days a week
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