Fitness Models Questions & Answers - Sarah Mankiewicz Diet Exercise Advice

Sarah Mankiewicz
Fitness Model
Massachusetts

fitness models interviewsHi, 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

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Sarah Mankiewicz - Fitness Model Background

fitness-advice What's your background? How did you get started in the fitness modeling field?

fitness-advice 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!

fitness-advice What is the #1 thing you like best about being into fitness?

fitness-advice Answer:

I love the quick results I get and I love how working out makes me feel.

fitness-advice What has been your biggest accomplishment in the fitness field?

fitness-advice Answer:

Probably my fitness site! It has become a well known hot spot for models and photographers!

Sarah Mankiewicz - Fitness Model Questions & Answers

fitness-advice 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?

fitness-advice 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-advice Fitness Question #2 - Please describe a typical day for you. What is your daily routine like?

fitness-advice 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-advice 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?

fitness-advice 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-advice 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?

fitness-advice 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-advice 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?

fitness-advice 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-advice 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.

fitness-advice 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-advice 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?

fitness-advice Answer:

CHICKEN!! And lots of green veggies! Tons of protein packed small meals. Stay away from processed foods and high sodium meals.

fitness-advice 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?

fitness-advice 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-advice 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?

fitness-advice 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-advice Fitness Question #10 - What exercises do you recommend for getting a bigger, rounder and fuller butt?

fitness-advice 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-advice Fitness Question #11 - What is the most challenging thing you deal with about consistently staying in top shape?

fitness-advice Answer:

Sometimes motivating myself to go to the gym. Diet is a huge factor of course. Everyone has their bad days.

fitness-advice Fitness Question #12 - Please describe your normal diet. What do you eat in a typical day to stay in shape?

fitness-advice Answer:

Breakfast: oatmeal w/ splenda and a coffee

Lunch: chicken sandwich

Mid-Afternoon Snack: yogurt, apple

Dinner: chicken, veggy and potato

fitness-advice Fitness Question #13 - What type of exercises do you include in your routine to stay in shape?

fitness-advice 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-advice Fitness Question #14 - What are the top 5 tips (specific exercises, diet advice, etc) you recommend for developing toned and defined arms?

fitness-advice 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-advice Fitness Question #15 - What are your top 5 tips for losing unwanted body fat?

fitness-advice 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-advice Fitness Question #16 - What are your top 5 tips for gaining lean muscle mass?

fitness-advice 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-advice 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:

fitness-advice 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-advice Fitness Question #18 - What is your training routine like? (Please include a few details - training split, sets/reps, exercises, types of cardio, etc.)

fitness-advice Answer:

See Above (question #13).

fitness-advice 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?

fitness-advice 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-advice Fitness Question #20 - What are the top 5 tips (specific exercises, diet advice, etc) you recommend for toning the thighs, hips and butt?

fitness-advice 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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