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Fitness Models Questions & Answers - Sandra Augustin
Diet Exercise Advice
Sandra Augustin - Fitness Model Statistics
 Name:
Sandra Augustin
- Height: 5'1"
- Weight: 108
- Date of Birth: n/a
- Hair Color: Auburn (sometimes blonde, black, brown)
- Bust: 36
- Waist: 22
- Hips: 34
- Location: Sacramento, California
- Website: www.sassfitness.com
Sandra Augustin - Fitness Model
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Sandra Augustin -
Fitness Model Background
How did you get started in the fitness field?
Answer:
I grew up dancing ballet, tap and jazz. When I got into high
school, my natural progression was cheerleading. During my first
week in college (CSU Long Beach), I walked past the gym where
a class called "Learning to Teach Aerobics" was in session
and I thought, "I can do that." I petitioned the class,
fell in love with aerobics, and have been teaching group exercise
classes ever since.
As for fitness competitions, I had a few friends from the gym
who pioneered competitive fitness (Debbie Dobbins, Laurie Donnelly,
and Alphie Newman), who inspired me to compete and helped me find
competitions in my area (it was long before the Internet!!!)
What is the #1 thing you like best about being into fitness?
Answer:
Just like anyone else, I have those days that I don't want to
get out of bed and go to work. However, I have yet to have a day
that I was sorry I went to work. No matter how bad my mood is,
or how cranky I am from dieting, I always feel better once I start
moving around. So, what I like best about my career in fitness
is the way it makes me feel at the end of the day.
What has been your biggest accomplishment in the fitness field?
Answer:
As far as being a fitness competitor, my biggest win was at the
Women's Tri-Fitness World Championships in 2005. There were 165
competitors, and I won the overall! However, I wouldn't have been
able to accomplish that goal if it hadn't been for my MET-Rx sponsorship.
I have been sponsored by MET-Rx for the last 7 years, and my career
as a competitor would have ended 7 years ago if they hadn't signed
me; the cost of travel, entry fees, costumes, posing suits and
supplementation was becoming financially cumbersome.
As a personal trainer and group fitness instructor, I have some
amazing clients who have lost half their body weight and transformed
their lives in ways I could have never imagined. Although their
weight loss and strength gains are not my accomplishments, they
mark my most proud moments in the fitness industry.
Sandra Augustin -
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:
You don't need an agency! I recommend preparing, and entering
a fitness, figure or bikini contest. About a month before the
contest, contact a few photographers, send them some pictures,
and ask if they are going to be at your contest. This should start
a dialog, and if they like your look and personality, they'll
ask you to shoot with them-if they are going to be at your contest.
Fitness Question #2 - Please describe
a typical day for you. What is your daily routine like?
Answer:
 On
Monday/Wednesday I train my clients from 9AM - 2PM, workout for
myself from 2-3PM and return to my clients from 5:30-7:30PM. Tuesday's
and Thursday's are my "office work" days. I spend the
morning answering my clients' phone calls, e-mails and questions
from my website. From 11:15AM-12:15PM I teach an indoor cycling
class at 24 Hour Fitness, then I go back to "the office".
At 5PM and 6PM I go back to my PT gym where I instruct CrossFit-type
conditioning classes. On Friday's I teach a Senior's Fitness class
at 24 Hour Fitness and then I train "Legs". During the
weekends, I hold free, outdoor running classes for my clients,
their friends and family. On Saturday, we meet at a ten-story
parking garage where we practice running "hills" and
stairs-lots of stairs! On Sunday, we meet at a high school where
we practice sprint drills to work on speed and form.
I only train my clients 4 weeks/month; so, if a month has 5 weeks,
I take it off. This allows me to work in competitions, family
vacations, and MET-Rx events. (The only bummer about being a personal
trainer is, the clients hire you, personally. They don't want
a substitute.)
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:
Run stairs!!! Whenever I travel, I find a hotel, parking structure
or condominium high-rise with at least 10 floors. I'll run 10
floors, ten times. The first, third, fifth (all odd) times I run
up, I'll hit every step. The second, fourth, sixth (all even)
times I run up, I'll hit every other step. Occasionally, I'll
have to make do with a shorter structure, and I'll do my "drop
and give me 5" routine. With each floor, I'll alternate between
5 burpees, 5 push-ups, 5 squat jumps and 5 plunges (alternating
power lunges).
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:
Ugh, I hate that question! It really depends on where you are
starting at, how old you are, are you lactating, etc. There are
so many variables that there is no one, single answer. For example,
my expectations for my clients who are 100 pounds overweight and
working out for the first time are different from those who are
working off their last 5 pounds. With that said, I always recommend
taking a slow approach; the longer it takes to come off, the longer
the rebound effect will be if you go back to your old, bad habits.
I insist that all my clients give themselves 6 months to prepare
for a contest, wedding, reunion, or "unveiling". With
this 6 month process, I demand perfection with their diet, with
one cheat meal per week-whether they want it or not. I also insist
that they eat this meal outside the home-this way there are no
leftover temptations. Even though I generally have only 5-10 pounds
to lose before a contest, I start 6 months out with my strict
diet and training, but with really high calories. This allows
me to keep my calories high all the way until the last 4 weeks,
and I usually end up eating no less than 2,000 calories for my
last week. I've tried the 4 week, 6 week and 10 week diets with
no cheat meals, but my rebound and water retention is twice as
quick and my post-competition bingeing gets out of control.
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:
MET-Rx has a product called Amp'd that all my clients and I love;
my clients call it their "go-go juice"! It's a powder
that you mix in water and start drinking 30 minutes before your
workout and sip during your workout. After my workout, I have
an apple to replace my muscle glycogen, and to hold me over until
I get home for my next meal.
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:
MET-Rx has some great tasting protein and meal replacement bars
that take care of my sweet tooth. I also find that knowing I have
a cheat meal at the end of the week, I'm able to stay on my diet-I
do much better with short-term goals.
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 shopping list rarely varies from: chicken breast, extra lean
ground turkey, egg whites, oatmeal, corn tortillas, flank steak,
tuna, brown rice, quinoa, oatmeal, rice cakes, blueberries, apples,
mixed vegetables, sugar-free apricot jam (to glaze chicken), mustard
(for tuna), peanut butter.
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:
If you can afford a personal trainer, get one! Some trainers,
like me, offer small group classes that can make your experience
a little easier on your wallet. Ask for a 1400 calorie meal plan
the you can live with-for life!
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:
Super simple! For breakfast, scrambled egg whites are easy to
find, as well as oatmeal. Be sure to insist that the eggs are
scrambled "dry". For lunch, ask for a green salad with
grilled chicken on top; but make sure you withhold the dressing;
most restaurants have balsamic vinegar or salsa that you can sprinkle
on top for flavoring. Grilled fish or flank steak with fresh vegetables
are great dinner options.
Fitness Question #10 - What exercises
do you recommend for getting a bigger, rounder and fuller butt?
Answer:
Squats, step-ups, and reverse lunges will add volume to even
the flattest derrière!
Fitness Question #11 - What is the
most challenging thing you deal with about consistently staying
in top shape?
Answer:
Injury or illness. As a fitness competitor, and a naturally clumsy
person, I am constantly getting injured from trying new tricks,
over-training old ones, or tripping on the curb. I only seem to
get "out of shape" or gain weight when I'm not able
to perform my "normal", everyday activities.
Fitness Question #12 - Please describe
your normal diet. What do you eat in a typical day to stay in shape?
Answer:
Breakfast: Oatmeal with ¼ cup blueberries, coffee
with 1 scoop of MET-Rx whey protein powder mixed in.
Mid-Morning Snack: MET-Rx Protein Plus bar.
Lunch: 6 oz. chicken breast, 1 cup cooked brown rice/quinoa
or chicken tacos.
Mid-Afternoon Snack: 1 cup cottage cheese, 2 rice cakes
with 2 teaspoons of PB.
Dinner: Turkey meatloaf, turkey chili, flank steak, mixed
vegetables.
Fitness Question #13 - What type of
exercises do you include in your routine to stay in shape?
Answer:
 Strength
Training Exercises: Push: shoulder press, lateral arm raises,
reverse flyes, chest press/flyes (flat), incline chest press/flyes.
Pull: pull-ups, barbell bent-over rows, 1-arm rows, seated rows,
lat pull, pull-overs. Legs: squats, lunges, step-ups, leg press,
leg extensions, hamstring curls
Cardio Exercises: I teach 2 cycle classes per week, plus
2 running classes per week
Additional Training: I love CrossFit Conditioning classes!
Two days per week, I instruct conditioning classes where we do
barbell and kettlebell snatches, cleans, push-presses, deadlifts,
high-pulls, burpees, swings, intertwined with push-ups, mountain
climbers, box jumps, suicides, and more!
Fitness Question #14 - What are the
top 5 tips (specific exercises, diet advice, etc) you recommend
for developing toned and defined arms?
Answer:
1. Push-ups (especially with narrow hand placement)
2. Pull-ups
3. Dips (bench and parallel bars)
4. Bicep curls
5. Low fat diet
Fitness Question #15 - What are your
top 5 tips for losing unwanted body fat?
Answer:
1. Exercise! Any type of movement will be beneficial.
2. If you are already dieting, change your foods without decreasing
calories or changing fat/protein/carbohydrate ratios. If you are
not dieting, find a professional to create a meal plan you can
live with.
3. Change your mode of cardio (from cycling to running, from
running to rowing, etc.).
4. High intensity exercise program.
5. Fat
burners
Fitness Question #16 - What are your
top 5 tips for gaining lean muscle mass?
Answer:
1. Heavy weight, low repetition training program.
2. Supplementation (creatine and glutamine) .
3. Train each body part only one time per week.
4. My favorite-lots of quality sleep!
5. Be patient-with consistency, it will come.
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. Set short term goals
2. Enter weight loss competitions
3. Participate in small group fitness classes with like-minded
participants
4. Enter fitness/figure/bikini contests mini triathlons (I don't
recommend marathon training if you are looking to gain muscle
or lose fat-while it might be great for improving cardiovascular
fitness, it won't help to increase your long-term metabolic rate)
5. Attend a fitness/figure/bikini competition
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: Push (for contest prep I run 2 miles with my dog
before work)
Tuesday: Cardio-cycle class (for contest prep I workout
with my Tu conditioning class)
Wednesday: Pull (for contest prep I run 2 miles with my
dog before work)
Thursday: Cardio-cycle class (for contest prep I workout
with my Tu conditioning class)
Friday: Legs
Saturday: Stairs-1 hour
Sunday: Off
I always train as heavy as possible, 6-10 repetitions and no
more than 6 exercises.
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. Diet! If your midsection is your problem area, your diet will
be of the utmost importance.
2. Patience.
3. Stability training will force you to incorporate your abdominals
and other core muscles.
4. Total-body exercises (burpees, push-ups, CrossFit programs).
5. High intensity training will cut the last, hard to get fat.
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. Squats
2. Step-ups
3. Reverse lunges
4. Running stairs/sprinting
5. Find a professional to prepare a healthy diet you can live
with
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