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Meet Our Fitness Models Team - Sarah Mankiewicz
Diet Exercise Advice
Sarah Mankiewicz
Fitness
Model
Massachusetts  Hi,
my name is Sarah Mankiewicz! I grew up in a small town in Massachusetts, where
I currently reside. I have always been extremely athletic my entire life. From
the age of 5, I started playing soccer and basketball, which landed me on traveling
teams, varsity teams as well as Junior Olympics! After high school, I attended
Rivier College, where I obtained my Bachelor's Degree in Fine Arts, Graphic Design.
It was then, that I really started hitting the gym hard! I started fitness modeling
shortly after and even got myself published in a few magazines; Planet Muscle,
American Curves, Muscle Magazine, and Men's Fitness!
See This Fitness Model's Diet Plan & Exercise Routine
Sarah Mankiewicz - Fitness Model Statistics - Name: Sarah
Mankiewicz
- Age: 30
- Height: 5'6
- Weight:
136
- Hair: Brown
- Location: Massachusetts
Sarah Mankiewicz - Fitness Model Photos
  
  
  
Sarah
Mankiewicz - Fitness Model Background 
What's your background? How did you get started in the fitness modeling field?
Answer:
I have always been very active since the age of
5. After I stopped playing sports, I turned to the gym to stay in shape! I loved
the results I got from lifting and started taking pictures. From there are started
contacting photographers to shoot!
What is the #1 thing you like best about being into fitness?
Answer: I love the quick results I get and I love how
working out makes me feel.
What has been your biggest accomplishment in the fitness field?
Answer: Probably my fitness site! It has become a well
known hot spot for models and photographers!
Sarah
Mankiewicz - 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 always thought that if you're a fitness model
you need to contact photographers on your own. Fashion models need to go to an
agency for specific projects, because they usually work with specific clients.
Fitness Question #2 - Please describe a typical day
for you. What is your daily routine like?
Answer: I check my email accounts, do updates on my websites,
go to the gym and at the moment, I'm looking for a full time perm graphic designer
position!
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: In my opinion I think the elliptical works best!
It gets both your legs and arms in motion which gets more blood pumping and more
calories burned!
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 wouldn't focus on losing tons of weight. Losing
more than 1 pound a week is not good for your body. The slower the pounds come
off the more they stay off!
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: You can either have a protein shake before or
after your workout. You should always have some kind of food in you before you
workout, otherwise you will feel sluggish and light-headed. The best supplement
to consume is protein, which will help you build and tone your muscles.
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: In my opinion you should never deny yourself cravings.
It's okay to pick a day during the week where you satisfy your desired food cravings.
It's also okay to eat them in small quantities. If you deny yourself you will
end up eating a ton of it and breaking down.
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: CHICKEN!! And lots of green veggies! Tons of protein
packed small meals. Stay away from processed foods and high sodium meals.
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 consult your physician. Second, I would
start doing a 20 minute cardio workout routine. Each week you could add minutes
to your cardio workout.
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: Stay away from the high fat foods. If you're not
sure, ask them. You can also ask them to hold certain sauces etc.
Fitness Question #10 - What exercises do you recommend
for getting a bigger, rounder and fuller butt?
Answer: In order to grow, you need to lift heavy weights
and low reps. The bigger the weights, the bigger the muscles will get. I always
start off lifting my heaviest and hardest weights and slowly go down to lighter
weights.
Fitness Question #11 - What is the most challenging
thing you deal with about consistently staying in top shape?
Answer: Sometimes motivating myself to go to the gym.
Diet is a huge factor of course. Everyone has their bad days.
Fitness Question #12 - Please describe your normal
diet. What do you eat in a typical day to stay in shape?
Answer: Breakfast: oatmeal w/ splenda and a coffee
Lunch:
chicken sandwich
Mid-Afternoon Snack: yogurt, apple
Dinner:
chicken, veggy and potato
Fitness Question #13 - What type of exercises do
you include in your routine to stay in shape?
Answer: Strength Training Exercises: Sunday: Biceps
and Triceps Standing single arm preacher curls with a dumbbell (25 lbs)
x 3
SUPERSET
Standing easy curl bar (60 lbs) x 3 Seated incline
alternating dumbbell curls (30 lbs) x 3
SUPERSET
Standing dumbbell
drop sets (30, 25, 15 lbs) x 3 Standing pushdowns with cable (90 lbs) x
3
SUPERSET
Standing rope over head push ups (50 lbs) x 3 Dumbbell
kick backs (8 lbs) x 3 Monday: Shoulders Seated machine shoulder
press (20-25 lbs) x 4
SUPERSET
Standing bar upright rows (50 lbs)
x 3 Standing alternating dumbbell front raises (15-20 lbs) x 3
SUPERSET
Standing
cable, one arm side raises (15 lbs) x 3 Standing cable rope front raises
(pull rope up between legs) (30 lbs) x3
SUPERSET
Machine shrugs (50
lbs) x 3 Tuesday: Legs Machine lying down hamstring curls (90
lbs) x 4
SUPERSET
Leg Extensions (90-100 lbs) x 4 Machine abductor
inner leg (40 lbs) x 3
SUPERSET
Machine abductor outer leg (40 lbs)
x 3 Deadlifts (40 lbs) x 3
SUPERSET
Sled (90 lbs) x 3 Cable
kick backs with ankle cuff (10-20 lbs) x 2-3 Wednesday: Day off Thursday:
Back and Chest Seated machine frontal lat pull-downs (80-90 lbs) x 3
SUPERSET
Standing
cable, frontal pull downs (60 lbs) x 3 Seated cable rows (80 -90 lbs) x
3
SUPERSET
Standing, bent legs, row (90 lbs) x 3
Machine pull-ups
(add 90 lbs) x 3 Machine incline press (20 lbs) x 4
SUPERSET
Seated
machine chest flies (60 lbs) Friday and Saturday: Day off (Unless I miss
a day during the week) Everyday: ABS
Steep decline dumbbell
sit ups (hold dumbbell or plate on chest) (25 lbs) x 3 rest
Small
decline plate over head sit ups (lie down, plate over head, bring plate up and
sit up) (10 lbs) x3
rest
Standing side bends w/plate
(25 lbs)
Machine seated crunches (80 lbs) x 3 Cardio Exercises:
I enjoy speed walking at my local park. In the winter I do the elliptical in the
gym.
Fitness Question #14 - What are the top 5 tips (specific
exercises, diet advice, etc) you recommend for developing toned and defined arms?
Answer: 1. standing bar curls with heavy weight
2.
seated alternate arm curls using heavy weight
3. standing preacher alternating
dumbbell curls
4. dumbbell drop sets heavy to light
5. protein!!!
Fitness Question #15 - What are your top 5 tips for
losing unwanted body fat?
Answer: 1. lots of cardio
2. lots of low weight
high rep workouts
3. eating a low fat diet
4. living a healthy
lifestyle
5. watch sodium, alcohol and junk food intake.
Fitness Question #16 - What are your top 5 tips for
gaining lean muscle mass?
Answer: 1. lots of cardio
2. lots of low weight
high rep workouts
3. eating a low fat diet
4. living a healthy
lifestyle
5. watch sodium, alcohol and junk food intake.
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. write your workout down each time
2.
read fitness magazines to learn more
3. take pictures of yourself to
see results
4. workout with a friend
5. HAVE FUN!
Fitness Question #18 - What is your training routine
like? (Please include a few details - training split, sets/reps, exercises, types
of cardio, etc.)
Answer: See Above (question #13).
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. lots of cardio
2. lots of low weight
high rep workouts
3. eating a low fat diet
4. living a healthy
lifestyle
5. watch sodium, alcohol and junk food intake.
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. low weight high rep squats
2. deadlifts
3.
hamstring curls
4. kick backs with cables
5. inner and outer
abductor machines
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