Fitness Models Questions & Answers - Sarah Brown
Diet Exercise Advice
a certified personal trainer, certified sports nutritionist and
a model. I've been modeling for a year and I love it! It's a really
fun job. I've been a personal trainer for 4 years, and I got my
sports nutritionist certification shortly after that. I started
doing online personal training right away, which I still do. I opened
my gym two and a half years ago, where I train people in person.
I train all types of people with all different goals. I have focused
a lot on training figure competitors, and I'm now starting to focus
on endurance athletes as well. In my gym I have a lot of older folks
because I live in an older community.
See This Fitness Model's Diet Plan & Exercise Routine
Sarah Brown - Fitness Model Statistics
- Name: Sarah Brown
- Height: 5'4"
- Weight: 113 lbs
- Date of Birth: 2/22/78
- Hair Color: Dark blond
- Bust: 32 C
- Waist: 23.5"
- Hips: 32"
- Location: Maine, USA
- Website: www.sarahpersonaltraining.com
Sarah Brown - Fitness Model Photos
Sarah Brown - Fitness
What's your background? How did you get started in the fitness modeling
Becoming a personal trainer and sports nutritionist seemed natural
for me, since I have always been an athlete. Athletics has been
such a passion for me, and people often asked me for help reaching
their goals. I figured why not help people as my profession. I
had so much exercise equipment of my own, and gyms are few and
far between in my area. I decided to take the risk of opening
my own gym. I'm so glad I did.
What is the #1 thing you like best about being into fitness?
I know I will age healthfully. I will never say that I wish I
had taken better care of myself. I see so many people around me
with various ailments. They are unable to get out and do so many
things. I can feel confident that I'm doing my best to prevent
that from happening to me.
What has been your biggest accomplishment in the fitness field?
Though running is my focus and mostly has been my focus, I think
competing in figure was my biggest accomplishment. I was naturally
very skinny and underweight. It took me a long time and a lot
of hard work to gain enough muscle to step on stage with confidence.
I had to fight against my genetics. It was so hard for me to put
on weight that I sometimes felt like giving up. Running is very
hard work, but endurance is in my genes. Building strength and
muscle is not.
Sarah Brown - 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?
Before you apply with an agency you should have a portfolio.
If you look on modeling websites you will find photographers who
are looking to develop better portfolios for themselves. They
are often looking for models who will model for them in exchange
for prints. This is called TFP (time for prints). This is a good
way to get a portfolio started. If you don't find any photographers
who are looking to do fitness shots you can always ask if they
are willing to try some. I did my first few shoots as TFP. After
that I started getting paid offers.
Fitness Question #2 - Please describe
a typical day for you. What is your daily routine like?
Every day is different. An example might be to spend some time
at my lap top answering emails while eating my breakfast. Then
go for my run, then get myself ready for the day. I might train
some clients in the afternoon, then spend some more time with
email in the evening and spend some time with my husband. In the
evening I may spend some time using my foam roller and having
a long stretching session. Days when I have a modeling shoot it's
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
There are a few options. If you want to get an overall workout,
circuit training is good. This gets strength training and cardio
benefits, and burns a lot of calories In circuit training you
would choose several different weight training or body weight
exercises. Go through and do one set of each exercise with no
rest in between. After you have done one set of each, rest for
about two minutes. Then repeat once or twice. It's a challenge
Boot Camp classes also burn a lot of calories and accomplish
both cardio and strength. Spinning classes and running are also
big calorie burners.
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 like to have people focus on one pound per week because weight
that is lost slowly is much more likely to stay off long term.
2 pounds per week is also safe. I would not advise losing any
more than that per week. Remember that great results do not happen
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?
I don't recommend using fat burners. Caffeine before your workout
can help keep you energized. Post workout whey protein powder
with dextrose is best for muscle building and recovery.
Personally I like glutamine. I've used it for years. It aids
in recovery and helps boost the immune system.
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.
Chances are if your cravings are that bad, you're not eating
enough. Try sticking with a healthy diet that keeps you feeling
full. You should eat just when you start feeling hungry. Don't
let yourself get to the point of feeling starved. Try to balance
your meals with a carb, a protein and a small amount of fat. This
will help you feel full.
Once in a while it's ok to give in to cravings. Also, find foods
that feel like treats, but aren't that bad. I eat a lot of low
calorie fudgesicles. I love chocolate, so they keep me satisfied.
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
For carbs: oats, brown rice, fruit (high fiber ones such
as berries, apples and pears are best), lots of veggies (try to
choose a variety of colors), beans, sweet potatoes, whole wheat
Proteins: chicken, turkey, fish, cottage cheese, eggs,
protein powder. I also really like ostrich meat and 96% lean ground
Fats: Dry roasted or raw nuts and seeds, natural nut butters,
avocado, olive oil, fish or flax oil for a supplement.
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?
Pick exercise that you like and start with short sessions. There
are so many way to exercise. People burn themselves out by doing
exercise that they think is best but don't really like, and also
starting out with too much. Three half hour sessions a week is
fine at first, then you can progress. You may consider starting
with something like walking or biking. Choose something that does
not seem daunting to you.
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 not suffer?
It can be hard to make good choices with restaurant food. Don't
be afraid to ask how food is made and request it be made differently.
The worst they can say is that they can't. Ask for dressing on
the side and fat free if they have it. You can ask to not have
bread brought to your table to avoid that temptation. Fill up
on salad first so you won't be as hungry when your main course
Fitness Question #10 - What exercises
do you recommend for getting a bigger, rounder and fuller butt?
Squats, stiff leg deadlifts, leg press, and lunges. The important
thing is to increase the weight you are using as often as you
can while maintaining good form. Also make sure you are lifting
in a low-moderate rep range, around 8-10 reps.
Fitness Question #11 - What is the
most challenging thing you deal with about consistently staying
in top shape?
Finding the time. Owning a business makes it hard and endurance
workouts are time consuming. I have to plan out in advance when
I can work out, since my schedule varies from day to day.
Fitness Question #12 - Please describe
your normal diet. What do you eat in a typical day to stay in shape?
I have to eat a huge amount of food since I'm an endurance athlete.
I eat up to 3000 calories a day, in 8-10 meals. I need very high
carbs. Since I don't want to lose weight (I actually have to try
hard to keep it on) I don't worry about a perfectly clean diet.
I just try to eat healthy. I also drink a gallon and a half of
water a day.
Breakfast: 1.5 cup shredded wheat with skim milk, maybe
Mid-Morning Snack: Yogurt and fruit, another bowl of cereal
Lunch: Sandwich with turkey, cheese, veggies on whole
Mid-Afternoon Snack: Raw food bar, whole wheat crackers,
Dinner: Brown rice pasta with veggie sauce, extra lean
ground beef, cheese, maybe an extra veggie. Fish oil before bed.
If I'm still hungry or if I have an extra long run the next day
I'll have extra carbs before bed. I also may munch on dried fruit
and crackers throughout the day.
Fitness Question #13 - What type of
exercises do you include in your routine to stay in shape?
Strength Training Exercises: I do very little for strength
training since I'm an endurance athlete. I do circuit training
for my upper body once a week, plyomertics for lower body once
a week, and core twice a week.
Cardio Exercises: Running, of course!
Additional Training: For cross training I do a lot of
hiking. Some bike riding, snowshoeing and kayaking.
Fitness Question #14 - What are the
top 5 tips (specific exercises, diet advice, etc) you recommend
for developing toned and defined arms?
1. Arms are hit on compound movements for larger muscle groups,
so don't overdo it with lots of isolation movements for biceps
2. Don't be afraid of heavy weight. Increase the weight you lift
as often as you can
3. Eat right! That's how you will lose the fat covering those
4. Be sure you use proper form and a full range of motion on
5. Be patient. A great body takes time to develop.
Fitness Question #15 - What are your
top 5 tips for losing unwanted body fat?
1. Eat fewer total calories, but not too few. You need enough
to keep your body healthy.
2. Balance your meals well with carbs, protein and fat. Have
fewer carbs late in the day.
3. Strength training. Burns lots of calories and gives your metabolism
a good boost.
4. Slow, steady state cardio. Your body will burn stored fat
5. Get plenty of sleep. This is often overlooked. Sleep helps
you produce the hormone that suppresses appetite, and fatigue
tends to lead to poor food choices.
Fitness Question #16 - What are your
top 5 tips for gaining lean muscle mass?
1. Increase that weight. You will not grow by using the same
weight for the same reps over and over. You need to add new resistance
to grow. Just make sure you use proper form.
2. Follow up your workouts with whey protein and dextrose. They
are the best carb and protein choices for going straight to the
muscles and starting the repair and growth process.
3. Sleep. Muscles need plenty of rest to sleep.
4. Don't over do the cardio. Cardio is very important for your
health, but too much can hinder your muscle growth.
5. Eat more calories. Muscles can't grow without the proper fuel.
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:
1. Do exercise that you like. You won't stick to an exercise
plan that you don't enjoy. There are countless ways to exercise.
The "right" way to exercise is how you enjoy it.
2. Don't deprive yourself of tasty foods. Take time to find healthy
recipes that you like and make sure to include your favorite healthy
foods in your daily diet. Don't beat yourself up for splurging
3. Remember that life is too short too obsess over every calorie
and every gram of this and that.
4. Never compare yourself with others. There is only one person
on earth like you. Just be the best YOU that you can be.
5. Set goals for yourself-reasonable goals. If you're working
toward a goal you will have a focus. And a reason to celebrate
when you achieve it.
Fitness Question #18 - What is your
training routine like? (Please include a few details - training
split, sets/reps, exercises, types of cardio, etc.)
AM: Upper body strength circuit. I do a couple warm up set, then
one set of about 12 reps of 8 different exercises with no rest.
Then rest 2-3 minutes, repeat twice. After I'll do a couple core
exercises, then stretch.
PM: 5-6 mile easy run, possibly with a little speed work at the
end. Easy runs are at a comfortable pace where I can easily speak
Tuesday: Either tempo run or pace run. A tempo run works
on improving lactate threshold. Pace runs are practicing goal
race pace. Both are tough. Average 7-8 miles per run.
Wednesday: Recovery day
Thursday: Long run. This run is to improve endurance.
The length gradually increases as I close in on a race. Pace is
easy. 14-15 miles lately.
AM: Lower body plyometrics and core. Warm up, then 4-5 plyo exercises.
Followed by 2 core exercises and 10 minutes of stretching
PM: easy run of 5-6 miles
Saturday: Speed work. This is often repeats of 800 meters
at 5k race pace, to improve VO2 max. 6-8 miles total with warm
up and cool down
Sunday: Easy run of 5-6 miles
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
1. Abs are made in the kitchen. How you eat is most important.
A clean diet is crucial for getting great abs.
2. Ab work 2-3 times a week is adequate. Once an exercise is
no longer challenging find another that is harder. There are countless
ways to train your abs. Try decline crunches, hanging leg raises,
planks, side planks, and bicycle crunches.
3. Do cardio, but don't over do it. For burning fat 30-45 minutes
of low to moderate intensity cardio is adequate.
4. Be realistic. Having a 6 pack requires having a very low body
fat. It's not realistic to maintain a body fat that low for most
5. Keep in mind that some foods may cause you to retain water
and be bloated, such as excess sodium. Figure out what foods affect
you this way and try to avoid them.
Fitness Question #20 - What are the
top 5 tips (specific exercises, diet advice, etc) you recommend
for toning the thighs, hips and butt?
1. Getting a "toned" lower body means building lean
muscle mass and losing the fat covering it. It does not mean doing
2. Do heavy, compound movements for the lower body 1-2 times
a week. Squats, deadlifts, lunges, leg press, etc.
3. Eat a clean diet with moderate calories. You need to make
sure you fuel your workouts and eat plenty of quality food for
recovery, but limit calories so you are able to burn fat as well.
4. Be patient. A great body takes time to develop.
5. Do some cardio, but don't over do it. Low-moderate intensity
steady state cardio for 30-45 minutes is adequate for burning