Annastoshia Dutko – Fitness Model Statistics
Name: Annastoshia Dutko
Date of Birth: July 8, 1980
Weight: 111 pounds
Hair Color: Brown/Blonde
Eye Color: Hazel
Location: Tampa, Florida
Annastoshia Dutko – Fitness Model Interview
Can you tell us a little about your background?
I was born and raised in Pittsburgh, Pennsylvania, and have two brothers and one sister. After graduating from college, I decided to move to Tampa, Florida, not knowing anyone who lived there. I worked in the corporate world for 10 years and then in 2014, I decided to chase my dreams in becoming a fitness professional. I became a certified personal trainer and started my own health and wellness company, Round 2 Fitness.
How and why did you get started in fitness?
Fitness came natural to me growing up with two active brothers and a never-ending need to explore. I grew up playing sports, but I can remember walking into the weight room with my basketball coach in high school and feeling a rush of energy. A lot of that energy was from all the male football players! But I did feel a sense of home and excitement when I walked into that high-school gym. My coach showed me exercises that my body could really feel. I started to understand that I could tap into my natural athletic abilities and improve them. My agility and speed improved, I felt good, and the bonus was seeing a change in my physique at an early age. I always knew that being active was important, but it wasn’t until I hit my 30s that I realized how vital it was for my mind and body.
Although I’ve had times where I didn’t work out, I’ve never stopped being active and pushing my body over the past 20 years. I’ve always been involved in a sports league, worked with a personal trainer, or was training for a specific goal. I really got involved in fitness after I received a heads-up from my boss that layoffs were coming and I should start looking for another job. The thought of looking for a new job and continuing in the corporate world made me cringe. I found myself at a crossroads and had to choose a direction I wanted my life to go. I have been consistent in working out my entire life and always had a passion for fitness and an entrepreneurial drive. So I decided to make a change in my career and go after my passion! I wanted to live a life doing something I love. I knew it was risky and would require a lot of work, but what was the alternative? I have always had a knack for business, so starting a fitness company gave me the best of both worlds. And my journey began!
What is the best thing about being fit and living a healthy lifestyle?
When you truly live a healthy and fit lifestyle, you don’t really have to stress about it and it becomes natural. One of the most common hurdles to get over when someone comes to train with me is retraining the brain to stop thinking that healthy eating and working out is grueling, awful, and not fun! If I could tell you that you could stop feeling guilty for eating that brownie or that your Sunday grocery shopping is so simple, it could be done in 15 minutes, wouldn’t you want that? When you train your mind to live a simple, healthy, non-complicated lifestyle, you stop the battle of “good and bad,” and you are able to live and enjoy. Once your mind and body have adjusted to a new way of living, you are able to still have that brownie if you want and it’s not going to matter. However, the mind and body reset and the discipline has to come first in order to feel that freedom. It does not come with a quick fix or diet, it comes from the work you did to change your patterns.
I think one of the biggest things that surprises people about me is the fact that I don’t stress about what I eat or talk about macronutrients and protein shakes all day. The best thing about living a healthy lifestyle is not having to think about it. I don’t talk about it because it doesn’t always cross my mind. It’s something I just do and is part of my routine. If we get back to the basics of exercising and eating right, it wouldn’t have to be such a “TOPIC” and something we feel we SHOULD do. Nobody asks you what is so great about brushing your teeth every morning and every night or why you do it. No one says to you, “I wish I could have your discipline and desire for clean teeth.” They just brush their teeth.
Tell us about your biggest fitness influence?
My biggest fitness influence has been watching my mom stay consistently active. I never realized how much of an influence her working out in front of us kids was until I got older. I used to think my mom was weird as I watched her from the couch doing leg raises with ankle weights on the floor. My mom always carved out time for herself to workout and I don’t know how she did it with four kids! Now that I am a mother, I know how demanding having kids can be on your life, so I have a new respect for my mom’s commitment to keep her body healthy. My mom is now 67 and is more fit than ever! She amazes me with her energy and passion to stay active. Every time I talk to her she is trying something new like kayaking, hiking, or a trendy fitness class. Power walking is her signature exercise and you better believe she’s got her ankle weights on and weights in her hands! These days, I admire all the women who juggle motherhood, work, family, and fitness! Motherhood is a full-time job, so I know how hard it is to carve out time for yourself to get that workout!
What is your greatest achievement so far?
In 2016, I decided to conquer my fears by entering my first Grace and Physique event. I love being athletic, so the thought of getting on stage in a bikini did not interest me much. I also was scared to get on stage. I feared what people would think. Getting up on stage was all about showing myself I can do whatever I put my mind to. I did it and it felt amazing! I wanted to get out of my comfort zone and walk out on stage, proud of the hard work I put in training for it. When I finally decided to stop caring what people thought about me, my life changed dramatically in all the right ways. This June (2017), I will be conquering another fear by getting back on that stage and competing in my first fitness dance routine!
What is your favorite body part on yourself and on the opposite sex?
I love my abs! They remind me that it’s all about nutrition. My abs also look good with any outfit. Since I don’t do a lot of ab-specific work, I know my abs are a result of a clean diet. Everyone’s abs are there, you just have to peel away the layers of fat that are covering them!
On men, I love a muscular upper body, specifically the shoulders and back. There’s nothing like wrapping your arms around a man and feeling his manly muscles! That doesn’t mean men have to have huge arms and a chiseled back. I love a fit, healthy body and that doesn’t always mean big muscles.
What kind of cardio do you like best and why?
The best kind of cardio to me is no cardio! When people think of cardio, they think of stagnant movements. I believe in changing the mindset of what cardio is. Boxing is by far my favorite type of cardio exercise. There’s nothing like it! It works so many muscles and is so cardiovascular intense!
I also build my cardio into my strength training workouts by doing 1-2 H.I.T.T. (High-Intensity Interval Training) exercise in-between weightlifting sets. I also lift weights fast! I find these types of workouts to be more effective and I’m done in less time!
What type of nutritional supplements do you use?
I believe our main source of nutrition should always come from food first. But these days, the reality is that most of us don’t get all our nutrition from food with how busy our lives are. I’ve been taking Green Vibrance by Vibrant Health for almost 10 years now, and it’s my favorite supplement for getting my vitamins and minerals. I also take biotin, omega-3 and maca powder and turmeric.
Adding performance and athletic supplements has changed my physique tremendously. I use the Performance Elite Line by Advocare before, during, and after my workouts. Adding BCAAs (Branched Chain Amino Acids) into my regimen (pre and post-workout) has helped me hold onto my muscle and shed body fat, even when I’m not training hard. My three favorite products are 02-Gold (pre-workout), BioCharge (intra), and Post-Workout Recovery protein (post-workout). O2-Gold has helped my endurance training by enhancing my oxygen supply so I can gain more endurance. It’s improved the capacity of my muscles to go longer and faster. I started adding BioCharge during my workouts and it’s helped me train longer and stay focused when I’m at the gym. Post-Recovery Workout gives the perfect blend of carbs and protein for muscle growth and recovery.
What do you think of the latest fitness trends like P90X, Insanity and CrossFit?
There’s nothing wrong with trends except that they are trends. I am an advocate for trying new things and switching up your workouts, but I’m a firm believer in finding a type of exercise that you enjoy and works for you! The goal for most people is to stay active and stay healthy. Find something that you enjoy doing and a community of like-minded people to do that activity with. That combination sets you up for greater success than committing to a 30-day DVD program.
What I love about fitness trends is that they open up options and ideas for people to try new ways to exercise. I’ve never tried the P90X or Insanity personally, but I do know people who have done the program and have had great results. When properly trained, CrossFit can be a great way to get your pump on and be surrounded by a community of fitness people.
What type of food or supplements do you consume pre-workout and post-workout?
I believe food should be our first source of nutrition. But we don’t always have a piece of chicken breast waiting for us in the car after the gym. I usually eat a small meal or snack about an hour before working out, such as almond butter, apple, or eggs. After a workout, I eat a full meal that includes a complex carbohydrate, a protein, and a vegetable. I also use supplements before and after my workouts which I discussed earlier.
How do you deal with cravings for junk foods, sweets and salty food?
I deal with cravings by finding the next best alternative and figuring out what I’m craving besides the actual food. For example, I love potato chips. But what I really love is the crunch and texture each individual chip delivers. So the next best alternative for me would be quality organic veggie chips or making my own kale chips. Another great alternative would be raw carrot sticks. I still love a good bag of potato chips (Wise chips!) and will allow myself to enjoy them every once in a while. It’s all about balance for me. Not restrictions.
What are the contents of your refrigerator?
Prepped food! Grass-fed ground beef, uncured bacon, organic uncured hot dogs, eggs, Kerrygold butter, grapes, strawberries, Cuties (easy to peel citrus fruit), apples, cucumbers, carrots, arugula, almond and cashew milk, organic whole milk yogurt for my daughter, almond butter, and lots of water. In the freezer, I have chicken breast, Brussels sprouts, peas, broccoli, strawberries, blueberries, bananas and an organic frozen veggie pizza from Trader Joe’s.
What are your top 3 favorite exercises and why?
- Jump squats! Nothing gets the heart racing and the legs burning like some jump squats!
- Bicep curls! I think arm definition is sexy and bicep curls do just that!
- Burpees! This is a true full-body exercise and such a great cardio blast to get the heart rate up!
What tips do you recommend for eating out at restaurants to stay on a clean diet?
Don’t go somewhere that has your favorite unhealthy dish! You’ll be torturing yourself and setting yourself up for failure. If fettuccine alfredo is your weakness, don’t go to Maggiano’s! Don’t think of eating out as restrictive and that you can’t have anything. Think of it as a night off from cooking and enjoy your companions. Don’t make it a big deal. Almost any restaurant can cook a chicken breast and vegetables.
What does your gym playlist look like and what’s your favorite song to listen to when training?
Pandora has been a savior! Now I don’t have to choose just one CD! I love all their workout channels and I tend to listen to pop, hip hop, upbeat music when I work out because it’s fun! I like some Linkin Park, Incubus, 2Pac, Rihanna, LL Cool J, Flight Facilities, Trapt, Angels & Airwaves, Jay-Z, and Katy Perry to name a few. Recently, I’ve been really diggin’ The Heavy during my workouts.
What is the most challenging thing you deal with about consistently staying in top shape?
Since starting my fitness business, the gym has become my office. So when it is time for my workout, I don’t want to be at the office. The most challenging thing for me now is finding a community or group to workout with. When I have a gym that I can walk into and feel like I’m home, there’s no way I’m skipping a workout. I enjoy the camaraderie of being surrounded by like-minded people just as much as I enjoy working out.
Please describe your normal diet. What do you eat in a typical day to stay in shape?
- Meal #1: Ezekiel bread/toast with grass-fed butter, almond butter, and a little bit of jam. Green Vibrance with half a banana mixed with apple juice.
- Meal #2: Salad with veggies and chicken or salmon.
- Meal #3: Cashews, avocado, two slices of bacon.
- Meal #4: Protein shake, apple, and raw veggies like snap peas or carrots.
- Meal #5: Ground beef in lettuce wraps with Brussels sprouts and a sweet potato with grass-fed butter and cinnamon.
If you could share only one fitness tip that has really helped you succeed, what would it be?
Learn to stay conscious in keeping your body active and anything is better than nothing! Find ways to do small exercises throughout the day. Everyone has five minutes to do some pushups and jump squats in the morning. Or do glute kickbacks while you’re washing the dishes. These little movements add up and keep you thinking about exercise!
How does your family, friends and significant other react to and deal with your strict fitness lifestyle?
I don’t see my lifestyle as strict, but I can see how people view it that way. Although fitness and health is a huge part of my life, it doesn’t define me as a person. Very rarely do I feel like my family or friends have to deal with my lifestyle choices. I have many friends that aren’t into fitness like me, and we connect on different things in life and accept one another for who we are. If anyone gives me a hard time about my lifestyle, I challenge them on why they are giving me a hard time and open the door to educate and debate. I find that, when you’re comfortable in your health decisions and are confident in your lifestyle, people tend to be more curious than harmful.
What are your top 5 tips for losing body fat and getting shredded?
- Stop thinking “low-fat” to lose body fat and start adding more healthful, natural fats into your diet.
- Stop doing so much cardio and jumping on every new diet and fitness trend that comes out. Start adding more weight training into your regimen. Like, now! Find exercises YOU LIKE! Do that! Don’t try to mold yourself into a fitness trend that doesn’t suit you.
- Stop weighing yourself and using all your energy stressing about the numbers. Start using that energy towards having fun with your workouts. Pay attention to how you feel, how your clothes fit, and how you look. The fat will fall off. And also remember to STRETCH!
- Cut gluten and dairy from your diet and add more clean protein, complex carbs, and vegetables.
- Consistency is key! Long-term consistency and commitment will produce results. Find accountability that will keep you exercising three to five times a week by hiring a personal trainer, joining a community or finding an exercise-specific type of gym you enjoy.
What are your top 5 tips for building muscle and packing on size?
- Train each body part on a specific day and remember to stretch!
- Follow a specific meal plan from a professional for building muscle that is based on your physique.
- Don’t be afraid to pack on the weights and do fewer reps.
- Hold onto to your muscles! Take BCAAs (Branched Chain Amino Acids) so you don’t burn through any muscle and you’re only burning fat.
- Add more liquid protein and liquid calories into your diet.
What is your training routine like?
- Warm up with a half-mile run
- 1st Set – Repeat Set 3 Times
- 15 Biceps Curl Bars
- 15 Hammer Curls
- 15 Burpees with Pushups
- 2nd Set – Repeat Set 3 Times
- 15 Triceps (single) kickbacks
- 15 Triceps Rope Pull-downs
- 20 Triceps Pushups (keep elbows in)
- 3rd Set – Repeat Set 3 Times
- 15 Biceps curls to overhead press
- 20 Triceps dips – Body weight on bench
- 20 Barbell overhead press, alternating
- End with a half-mile run
- Warm up with a half-mile run
- 1st Set – Repeat Set 2 Times
- 15 Squats on Smith machine
- 20 Box jumps
- 15 Pushups
- 2nd set– Repeat Set 2 Times
- 15 Deadlifts with barbell
- 30 Weighted step-ups on box or risers
- 10 Burpees with prisoner squat jump
- 3rd set– Repeat Set 2 Times
- 30 Walking lunges with dumbbells
- 15 Bulgarian split squats/Single-leg bench squat with dumbbells
- 20 Stationary single-leg stepups
- 4th set– Repeat Set 2 Times
- 15 Leg press extension squats – Legs shoulder width apart
- 20 Quick pulses on leg press immediately after
- 15 Wide sumo squats with kettlebell
- End with a half-mile run
- Warm up five minutes of jump rope
- H.I.T.T. Style Training – Do the following 11 exercises for one minute each with minimal rest – Repeat 3 times
- Crab dips with toe touch
- Star squats
- Biceps Curls with dumbbells
- Triceps dips
- Side-to-side high jumps
- Forearm getups
- Jump squats
- Bicycle crunches
- Mountain climbers
- Boxing training: 60-90 minutes of focus mitt training, heavy bag training, speed bag training, interval, sprint training, jump rope.
- End with stretching.
Friday: Rest or do something active and fun (Yoga, stretch).
- Outdoor obstacle course training (90 minutes): monkey bars, rope climb, box jumps, hurdles, sprints, high jumps, pullups, pushups, jump rope, agility grid, and running.
- End with stretching, cool down.
Sunday: Rest or do something active and fun (Yoga, stretch).
What is your favorite healthy food and your favorite cheat food?
My favorite healthy food is avocado. It’s so versatile! I can eat it straight out of the shell, put it on top of my salad, or smash it up for some guacamole! My favorite cheat food is Chinese takeout. It’s the only time I really eat tofu. I love General Tso’s tofu, spring rolls, and some lo mein!
How do you stay motivated?
Working out and being active is a part of me. It helps me stay focused and creative, which makes me happy. I stay motivated by knowing that, if I don’t do some form of activity and exercise, I become uninspired, unmotivated, and unhappy in other parts of my life. Exercising allows me to be the best version of myself. My life and my daughter’s life are too important for me to take the chance of being anything other than my best. By loving who I am, I am able to give back to my community and help people who are ready for a change. I want to share my gifts and love for fitness by showing others how to tap into their potential and strength! I believe that overcoming obstacles in the gym can help you build confidence, which leads to a happier and more fulfilling life!
What does the future hold for you?
I am in the process of taking my fitness company, Round 2 Fit, online so that I can spread my message of having a simple approach to eating combined with weight lifting and boxing for fitness can lead to great results. This regimen can help you shed body fat and build lean sexy muscles. My new online boxing for fitness-at-home workout programs will be coming out soon, and I am beyond excited to see this next chapter unfold in my business.
I continue to challenge myself and see what my mind and body are capable of. In June 2017, I will be competing in all five events at the 20th anniversary Tri-Fitness Challenge in Tampa, Florida. I can’t wait to train for all the events, especially the fitness dance routine! The other events are True Grit, Obstacle Course, Fitness Skills and Grace and Physique. I plan on beating my times from last year and am also training a group of women this year that will compete in this competition for their first time.
The future looks great and my journey will continue! My goal will always be to take care of myself so I can be the best mom I can possibly be for my five-year-old girl. She deserves my best and I plan on continuing to create a life that is best for the both us. This in turn helps us make the world a little fitter and a little brighter! Now, get out there and stay fit!