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Fitness Models Questions & Answers - Tara Merola
Diet Exercise Advice
Tara Merola
Fitness Model
Milford, Connecticut
 I
was a gymnast from age 4 - 16. As part of my training I was required
to incorporate resistance and circuit training into my weekly conditioning
workouts. Prior to entering High School I began cheerleading for
the local pop warner football program. At the age of 14 I joined
a gym (with the signed permission of my mother!). I began to train
more consistently and started to notice considerable differences
in my strength and appearance. I continued to be active in cheerleading
all through high school and into College, winning many state and
regional championships.
See This Fitness Model's Diet Plan & Exercise Routine
Tara Merola - Fitness Model Statistics
- Name: Tara Merola
- Height: 5'1"
- Weight: 113
- Date of Birth: April 30, 1977
- Hair Color: Brown
- Bust: 34
- Waist: 24
- Hips: 28
- Location: Milford, Connecticut
- Website: Coming Soon!
Tara Merola - Fitness Model Photos
  
  
Tara Merola - Fitness
Model Background
What's your background? How did you get started in the fitness modeling
field?
Answer:
I was a gymnast from age 4 - 16. As part of my training I was
required to incorporate resistance and circuit training into my
weekly conditioning workouts. Prior to entering High School I
began cheerleading for the local pop warner football program.
At the age of 14 I joined a gym (with the signed permission of
my mother!). I began to train more consistently and started to
notice considerable differences in my strength and appearance.
I continued to be active in cheerleading all through high school
and into College, winning many state and regional championships.
I was also a cheerleader/ instructor for NCA (National Cheerleading
Association). Presently, I continue to be extremely dedicated
to weight training and a variety of cardio activities to keep
active and maintain a healthy lifestyle.
What is the #1 thing you like best about being into fitness?
Answer:
Personal accomplishment and improved self confidence. I also
enjoy the challenge, I have learned that there is no limits to
what we can do, only those that we place on ourselves. If you
can accomplish fitness goals, you can certainly accomplish any
goals in all other areas of life as well!
What has been your biggest accomplishment in the fitness field?
Answer:
My biggest accomplishment is that as a gymnastics coach and fitness
consultant. I get more enjoyment out of helping others achieve
their goals and realize what they are capable of, and then supporting
them along the way!
Tara Merola - 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:
For myself, I got referrals from models in the industry with
regards to photographers in my area who specialize in fitness
portfolios. It's important to have adequate references and meet
with a few different photographers to review their work experience.
Having a portfolio on hand along with a comp card is a great marketing
tool! Again, research is key, however identify agents who again
specialize in fitness modeling and send a comp card and resume
for consideration.
Fitness Question #2 - Please describe
a typical day for you. What is your daily routine like?
Answer:
I start each day with cardio, usually a 3-4 mile run. Something
about getting up first thing and breaking a sweat appeals to me!
I then follow with breakfast and am out the door for work by 8:30am.
After work I do my weight training or circuit training program.
If I have a light day I might just do an additional 30 min cardio
session with abs.
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:
Interval training. I have dropped bodyfat myself by using this
approach. Rather then walk on the treadmill for 30mins, change
it up every 2 mins.
Example:
 Minutes:
0-3: Walk (warm up)
3-5: light run
5-8: walk ( increase incline)
8-15: running intervals (6.0-7.0 for 30 second intervals)
15-18: walk incline (I increase either speed or incline every
30 seconds)
18-20: light run
20 -25: sprint intervals (7.0-7.5 change every 30 seconds but
don't go below 7.0)
25- 28: incline walk
28 - 30: light walk (cool down)
If you have an extra 20 or 30 mins I would do a full body circuit
and end with some ab crunches. 1 hour and you have blasted a TON
of calories.
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 would say no more then 1.5 - 2 lbs depending on the starting
point of each individual.
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:
I have a whey protein shake before I train. After I train I make
sure to take in quality protein and healthy carbs along with glutamine.
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:
My only craving tends to be for chocolate, peanut butter or a
combo of the two! I satisfy my craving with either some sugar
free chocolate frozen yogurt with all natural peanut butter melted
on top, or I mix peanut butter into a chocolate protein shake.
I make the shake thick so it has more of a pudding consistency.
I try to satisfy cravings with a healthy option, which seems to
work for me. However, my best advice would be to indulge in your
craving but be cautious of portion sizes. A controlled portion
of your favorite foods once in a while won't put a dent your progress.
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:
Some diet staples that I would recommend would be eggs, whole
grains ( such as oats, whole grain wraps, breads or cereals),
brown rice , sweet potatoes, veggies (esp leafy green veggies),
fresh fruit ( berries, apples or grapefruit) fish ( white fish,
salmon, tuna are my favorites), chicken, turkey, lean cuts of
red meat, olive oil, avocados, nuts and beans. Also would include
low fat dairy such as yogurts, cottage cheese or light string
cheese.
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:
My first tip would be to talk to your physician, perhaps also
a nutritionist and also seek the advice of a qualified personal
trainer. Many gyms offer a few free sessions with a new membership
so I would look into that option also. Starting a new program
especially if you are new to exercise, requires a plan. You would
need to determine your caloric needs and other nutritional requirements,
your current fitness level and determine your goals. After a plan
has been put into place I would recommend that you periodically
meet with any of the professionals mentioned above to be sure
that you are on track with your progress and make any necessary
adjustments.
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:
Ask questions! Ask about how food is prepared, ask for meats
and fish to be broiled or grilled rather then fried. Ask for veggies
to be steamed rather then served with butter as they most often
are. Always start your meal with a salad or light broth based
soup, this will fill you up so you won't overeat at the main course.
I would also ask for any sauces or dressings to be served on the
side so you can control the portion amount.
Fitness Question #10 - What exercises
do you recommend for getting a bigger, rounder and fuller butt?
Answer:
Lunges, step-ups ( the higher the step the more it hits the glutes),
and squats are all great for the butt!
Fitness Question #11 - What is the
most challenging thing you deal with about consistently staying
in top shape?
Answer:
Making time for workouts. Some days work schedules and just life
in general throws curve balls, but I do try to always fit a work
out in. Also eating on the go and be a challenge. I try to proactively
address this by preparing my meals the night before for the next
day, if all else fails I always carry protein powder or a RTD
shake along with almonds, I have them with me if I am stuck someplace
and can't eat.
Fitness Question #12 - Please describe
your normal diet. What do you eat in a typical day to stay in shape?
Answer:
Breakfast: 6 eggwhites, veggies and ½ cup of oatmeal
with flaxseed oil
Mid-Morning Snack: Cottage cheese, or some almonds/ all
natural peanut butter and an apple
Lunch: Protein (chicken, can of tuna or turkey) , whole
grain carb ( usu a whole grain bread or brown rice) and a salad
Mid-Afternoon Snack: Protein shake with water and all
natural peanut butter ( 1 tablespoon).
Dinner: Fish or turkey with brown rice (1/2 cup) or small
sweet potato, lots of veggies and a salad with olive oil and lemon
for dressing.
Fitness Question #13 - What type of
exercises do you include in your routine to stay in shape?
Answer:
Strength Training Exercises: Mostly bodyweight exercises,
( push ups, pull ups, dips and chin ups) I also do lunges, squats,
and shoulder presses.
Cardio Exercises: Running, spinning, walking on an incline,
step mill and the elliptical
Additional Training: Crunches and hanging leg raises
Fitness Question #14 - What are the
top 5 tips (specific exercises, diet advice, etc) you recommend
for developing toned and defined arms?
Answer:
1. Push-ups
2. Dips
3. Bicep curls with resistance bands
4. Side lateral raise for shoulders
5. Pull-ups
Fitness Question #15 - What are your
top 5 tips for losing unwanted body fat?
Answer:
1. Cardio ( at least 5 x a week )
2. Interval Training - I do lots of circuits where I pick a group
of exercises and do them non stop for a set amount of time. I
then hop on cardio and run for a mile then repeat 3 or 4 times.
3. Cut out all sugar, and unhealthy fats and "bad"
carbs. Stick to a diet of high protein, healthy fats and whole
grains
4. Limit foods with lots of sodium
5. Limit carbonated drinks and eliminate any alcohol
Fitness Question #16 - What are your
top 5 tips for gaining lean muscle mass?
Answer:
1. Eat often. At least every 3 hours to keep your body fueled
properly and avoid having your muscles be tapped into for energy.
2. Train hard and consistently.
3. Get enough sleep and take 1 day off a week or have at least
1 or 2 "light days"
4. Change your routine every 4 - 6 weeks
5. Lift a challenging amount of weight. If 12 reps is easy, its
time to increase the weight and push yourself and your muscles.
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 some support, whether a friend or significant other,
its helpful when you have a support system in place to help you
stay motivated and on track.
2. Keep your workouts fresh. I always find that when I am doing
a workout for the first time I am very motivated to get in the
gym and get started.
3. Think about how good you feel after you have just done something
healthy like having a healthy meal or a good workout. When I lack
motivation I always think of how I feel when I am done. I never
walk out of the gym and say " I wish I didn't do that!".
I leave thinking " I'm glad I worked out today"
4. Do something fun, perhaps dance class, or hiking . Choose
an activity outside of the gym that you find enjoyable. That way
you will be more likely to stick with it.
5. Reward yourself! Buy a new outfit or some new gym clothes.
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: Full body circuit ( all compound movements such
as squats, bench press, deadlift, push ups and chin ups) I do
each circuit for 3 or 4 rounds. I follow with abs
Tuesday: Back ( 4 or 5 exercises 3 sets each)
Wednesday: Spin class and lower body ( glutes, hamstrings
and calves), abs
Thursday: Shoulders and arms
Friday: Cardio only or rest
Saturday: Full body circuit, ABS
Sunday: Cardio only or 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. Running
2. Limit sodium
3. Avoid alcohol and limit carbonated beverages
4. Spinning (keep core tight throughout)
5. Weighted crunches (on exercise ball), decline crunches, bicycle
& hanging leg raises
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. Step-Ups ( add height to the step to hit more of the glutes)
2. Lunges ( forward , reverse, side and walking lunges )
3. Squats
4. Deadlift
5. Step mill and running or walking on an incline
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