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Fitness Models Questions & Answers - 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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