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Fitness Models Questions & Answers - Sarah Green
Diet Exercise Advice
Sarah Green - Fitness Model Statistics
 Name:
Sarah Green
- Height: 5'5"
- Weight: 127 pounds
- Date of Birth: 9/28/1976
- Hair Color: Black
- Bust: 34C
- Waist: n/a
- Hips: n/a
- Location: Cape Town, South Africa
- Website: n/a
Sarah Green - Fitness Model Photos
  
  
Sarah Green - Fitness
Model Background
How did you get started in the fitness modeling field?
Answer:
I have always been active. I started in the gym when I was still
at school. It became addictive for me as I would make use of my
time on the cardio bike to study.
What is the #1 thing you like best about being into fitness?
Answer:
The way it makes me feel! I always say, it's not all about what
you look like, but more importantly, how you feel. Being fit,
eating right and maintaining a well toned physique means feeling
fabulous!
What has been your biggest accomplishment in the fitness field?
Answer:
I entered my very first fitness competition last year and took
the title of MISS SOUTH AFRICA FIGURE 2008! I'm very proud of
this accomplishment and plan BIG things for myself from here on
out.
Sarah Green - 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:
Its always a good idea to get signed up with an agency.
Fitness Question #2 - Please describe
a typical day for you. What is your daily routine like?
Answer:
I'm an early bird! I love getting up early, attending to my emails
while enjoying my morning cup of java and a nice big bowl of oats
with whey protein. After my morning vitamins, I cleanse my face,
put on my gym gear and either hit the road/beach for an invigorating
run or join a morning gym class to get my day to a great start!
I then head home and have another small meal consisting of protein
and a good carbohydrate like fruit & then hit the shower!
Then its off to work, more emails, meeting clients etc. Depending
on what time I finish off, I either head back to the gym for an
hour of weights with my trainer or start with supper (my man loves
his grub)! I always take another shower before bed. I love that
clean, fresh feeling! Then its usually a good movie/TV or in bed
with a great novel. I always sleep my 8 hours every night!
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! Running is one of the best calorie burners for me! And the
great thing is, you can run anywhere just about. You don't have
to belong to a gym or waste time driving somewhere first, you
just simply hit the road and you're off burning calories right
away! And, you can always walk/run if you're just starting out,
getting the heart rate up and then dropping it again is one of
the best fat burning techniques ever! We call this interval training.
You can even do this with a jump
rope, set of light weights and a body ball. Set up a mini
circuit for yourself. You can do this in the comfort of your own
home. Then move between each station alternating cardio and toning
exercises.
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:
Its best not to focus on weight loss. FAT LOSS is what we're
really after! I would aim at 0.5 to a percent of body fat per
week. Body weight usually drops too as your fat levels drop, but
it is more important to hold onto your lean muscle mass and get
rid of unwanted body fat. Lean mass is what gives the body great
tone & shape. It also elevates the metabolism which in turn
keeps our bodies in fat burning mode.
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:
 It
is essential to consume
protein after each workout to help build up/repair muscle
tissue. It is also a good idea to include good fat e.g flaxseed
oil with your protein. Our bodies need good fat in order to get
rid of the bad fat! (Examples of other good fats: almonds and
avocado).
Supplements: Make sure you supplement with plenty vitamins
and omega 3/6 fatty acids. I also recommend a whey protein shake
as a pre/post workout meal. I add whey to my oats each morning
as I find it keeps me fuller for longer and helps maintain my
lean muscle mass. Pre competition, I advise a good
thermogenic/fat burner. These help the body utilize fat and
preserve lean muscle mass while dieting.
Lastly, drink
plenty of WATER! Our bodies need water to function properly
AND drinking plenty of water stops bloating and prevents water
retention! Water is also fantastic for the skin and achieving
that glowing, luminous complexion!
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:
Stick to a low glycemic index diet….this helps to stabilize
blood sugar levels & prevent cravings! Try fat free yogurt
and peanut butter (yummy)! I sometimes add a bit of whey to this
concoction and place in the fridge for 10 min's (tasty healthy
pudding)!
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:
Whey protein, lean proteins like skinless chicken & fish
as well as ostrich, plenty of vegetables, almonds, avocado, peanut
butter, sweet potato's, brown basmati rice, oats, fat free cottage
cheese, fat free yogurt, fat free milk, fruit, rice cakes, rye
bread and flaxseed oil.
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:
Start out slowly, one day at a time. Think of activities which
you enjoy as I often find that sticking to something long term
and making it part of your lifestyle is much easier when you get
enjoyment out of the activity.
If you enjoy running for example, start out walking for 5 min's,
running for 2 min's and slowly build up the time that you spend
running with each training session. Building up fitness takes
time and sticking to your regimen is the key!
Secondly, learn how to eat right. Diet counts for 80% and is
absolutely vital when it comes to achieving long term sustainable
weight loss. I advise that you meet with a qualified nutritionist
to get you started on the right track.
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:
Eating out is always a difficult one as you never know what restaurant
chef's put into your food. Many restaurants use oils containing
the "bad" fats to prepare foods with and often you aren't
aware of the "hidden" calories you consume when dining
out.
But hey, if we could never go out and enjoy ourselves, what would
be the point right? Well, get informed! Opt for meals which are
prepared using the following methods: baked, grilled, steamed,
boiled. Avoid fried foods at all costs! Don't be afraid to ask
your waiter/tress how the food is prepared and request "dressing
on the side", no sauce etc.
Choose low
GI carbohydrates which keep you fuller for longer and don't
cause that spike in your blood sugar levels. Examples of low GI
carbohydrates are sweet potatoes, brown rice, rye bread and whole-wheat
pasta.
Fitness Question #10 - What exercises
do you recommend for getting a bigger, rounder and fuller butt?
Answer:
Squats!
Fitness Question #11 - What is the
most challenging thing you deal with about consistently staying
in top shape?
Answer:
Sticking to my diet during the festive season/holidays! But sometimes
its good to give your body a break but just make sure you don't
take too long a break!
Fitness Question #12 - Please describe
your normal diet. What do you eat in a typical day to stay in shape?
Answer:
 Breakfast:
Oats/whey protein, coffee (fat free milk)
Mid-Morning Snack: Biltong (50G)
Lunch: Smoked chicken breast with green salad and avocado
Mid-Afternoon Snack: Fruit, 2 rye cracker-breads with
fat free cottage cheese and gherkin
Dinner: Fish and vegetables (bit of low fat slimmers gouda
on my veg!-can't resist)
Snack: Frozen yogurt (fat free) with table spoon of peanut
butter OR a nice chocolate/peanut butter protein bar! I have a
sweet tooth!
Fitness Question #13 - What type of
exercises do you include in your routine to stay in shape?
Answer:
Strength Training Exercises: Squats, lunges, step ups,
abductor/adductor machines, bicep curls, push ups, tricep dips/tricep
kick backs, rows. I like to throw cardio in between my strength
training to elevate my heart rate and burn extra fat calories!
Cardio Exercises: Running, boot camp classes, interval
training, cycling, kick boxing, walking
Additional Training: Staying on the move! Not parking
right on top of the door when you go to the gym or shopping! Not
using a trolley when you have only 2 bags to carry to the car.
You have 2 arms, use them!
Fitness Question #14 - What are the
top 5 tips (specific exercises, diet advice, etc) you recommend
for developing toned and defined arms?
Answer:
1. Interval training
2. Don't be afraid to use heavier weights!
3. Plyometric exercises….using your own body weight
4. Lots of reps!
5. Boxing
Fitness Question #15 - What are your
top 5 tips for losing unwanted body fat?
Answer:
1. Diet
2. Diet
3. Diet
4. Diet
5. Diet!!!!!!!
Fitness Question #16 - What are your
top 5 tips for gaining lean muscle mass?
Answer:
1. Eating enough protein
2. Weight training at least 3x a week as well as REST (your body
needs rest days from strength training)
3. Supplementation (amino acids/vitamins)
4. Lots of water!
5. Eat enough. 6 small meals a day and include protein with each
sitting!
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!
2. Be realistic with your goals and training approach.
3. Be consistent!
4. Take a before/after photograph
5. Don't cover up all the time and wear less clothes. The more
you show, the more aware you are of the unwanted fat you need
to shed (keeps me motivated)!
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: 10km run
Tuesday: Spinning AM, weight training PM
Wednesday: Boxing 45 min's AM, weight training PM
Thursday: Step and weights session AM, Boot camp PM
Friday: Run/step machine
Saturday: Body conditioning class
Sunday: REST
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
2. Plenty of water
3. Cardio
4. Core training
5. Supplementation - thermogenics
(fat burners)
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. Cardio
2. Lunges/abductor/abductor machines/squats
3. Diet
4. Plenty of water
5. Interval training
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