Crystal Green – Fitness Model Statistics
- Name: Crystal Green
- Height: 5’4″
- Weight: 122 pounds
- Date of Birth: 6/24/1985
- Hair Color: Brown
- Bust: 34C
- Waist: 24″
- Hips: 35″
- Location: Denver, Colorado
- Website: facebook.com/FitCrystal
Crystal Green – Fitness Model Interview
What is your background?
I grew up as a tomboy in a very small town in Georgia. I joined the Marine Corps after graduating high school at 17 years old. I was honorably discharged in August of 2011 and I started competing in the NPC in October of 2011. I am finishing up my senior year to complete my B.S. in Exercise Science. I also have my Physical Therapist Assistant license.
How did you get started in the fitness field?
I have always been in fitness. When I lived in California, a modeling scout picked me up and I started doing a small amount of modeling. This conflicted a lot with my work with the Marine Corps, so after I got out I decided to pursue my fitness modeling career while I finished school. After placing 3rd in the Bikini Open in my first show, I knew this was the field I wanted to be in, so I kept going after it.
What is the #1 thing you like best about being into fitness?
Being in the fitness industry allows you to surround yourself with people who have the same passions as you do and are generally more like-minded. I’m able to make friends with people from across the world that I can learn from and share my own passion with! It’s been an amazing time making new forever kinds of friends plus being fit helps me in many facets of my life, so it’s just an overall bonus.
What has been your biggest accomplishment in the fitness field?
My biggest accomplishment has to be twofold at this point:
- I earned my IFBB Bikini Pro Card!
- I have a feature coming out in Muscle and Fitness Hers magazine next year!
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?
The best way to get started is to do your research in the industry and see which field in the industry you WANT to be in. There are many different types of fitness models and different looks get scouted for different things. I recommend looking at your body type to see where that fits in the industry. Once you find that out, you need to start finding out ways for exposure (but not the nudity type). Finding a good photographer to help capture your best sides will be the first step! Without good images to put on a comp card or application, you may not be able to get the right people’s attention.
Please describe a typical day for you. What is your daily routine like?
I wake up at 7am, drink my 8 ounces of Hydrolyze Ultra water and get to the gym for cardio! I normally take my cardio time to study or respond to emails or whatever I need to do or can do while getting in my cardio. Once I get home, I make breakfast and pack 2 meals and then head to class. I have class until 2pm and then I head home for a quick break and change over so I can get to the gym by 3pm. When I finish my workout, I get ready for work! I work from 5pm-10pm and then head home and eat, or I may have to hit the gym again if I have a show soon! Once I make it home, I begin to cook my last meal and I sit down and start on any homework I have. I eat dinner with my roommates and then I retire to my social media, checking my messages and emails for about 30 minutes and then I’m off to bed!
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?
When I know I’m short stacked for time but I need to BURN IT OUT, I always hit high energy plyometrics! I like the Nike Fit Trainer App that is absolutely free and lets you choose workouts based on your needs! They have blast workouts as short as 10 minutes and burn workouts up to 45 minutes!
How much weight (pounds) should I focus on losing every week? What is a safe amount to make sure I keep it off?
I think this varies widely from person to person. Some people have a lot to lose while others do not. For those who are just looking to lose that extra 10-20 pounds then no more than 1-2 pounds per week is good. For those who have a lot more to lose (40+ pounds), you can be looking at losing 3-5 pounds per week and that will still be a healthy amount of weight loss for you. Remember, it’s your body so the easier you coax your body into a new diet and weight loss program the easier it will be long term to keep it off. Just listen to your body when it comes to what’s right for you.
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?
I firmly believe in protein powders and BCAA (branched chain amino acids) for recovery. Technically, with the right diet, you should not really need any “supplements”, just the right foods. But for the rest of the world who doesn’t have a lot of time, then a quick post-workout protein powder with BCAA’s in it will suffice. Almost any protein will do as well! I like to look for proteins that do not contain a lot of sugars and are considered LEAN protein.
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.
At this point in dieting I know my body. A lot of times when I’m having a really bad craving I know it’s because I’m lacking something in my diet. No, it’s not the lack of carbs while that probably contributes a little bit! Some cravings can be caused from dehydration and not enough sodium or potassium, or it’s just simply time for you to eat again! When I have a terrible craving I will go ahead and eat whatever I had planned for my next meal and I will be sure to add in some extra sodium and drink a lot of water with that meal. If it’s a small craving, you might see me tear into a pack of sugar gum and do something to keep my mind busy!
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?
This is a loaded question! We all need different things in our diet. Off of the top of my head, some of the items I know everyone should have in their diet (as long as their allergies allow them) include:
- Fresh Chicken
- White Fish
- Flank Steak or Lean Beef
- LOTS of Leafy Green Vegetables
- Whole Oats
I know it sounds too easy and maybe even bland, but you can always add flavor by using liquid stevia to your oats (or whatever sugar substitute you prefer). You can chop up some garlic cloves and onions with your chicken or just mix your eggs and oats together and make yourself a protein pancake and top it with delicious Walden Farms syrup! Definitely make sure to eat your vegetables!
I’m about 35 pounds overweight. 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?
You are on the right track just by seeking information! In the realm of losing weight and knowing our bodies, knowledge is power! My best advice is DO NOT TRY TO DO IT ALL AT ONCE! Focus on getting your nutrition plan on target and then slowly coax yourself into being comfortable enough to get moving! There are a lot of great beginner programs you can find online that have been proven to work! If you are afraid of starting something new on your own, I highly recommend looking in your area for a great nutritionist to help you find a diet plan that works for you. Losing weight is 80% what you eat and only 20% about getting active. Like I said, do not do it all at once. This will make it harder for you to stay on track! Get your diet down and congratulate yourself for making the first steps toward living a healthier life. When you’re feeling in the mood to get moving, just walk for that extra 10-20 minutes around your park or whip yourself into a cleaning frenzy! Losing weight should be fun so don’t be afraid to just jump in and enjoy it!
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?
This is a great question! What people do not realize is that most restaurants WILL make your food however you want! I would stick to ordering chicken or white fish and just ask them to grill it without any oils or butter! This instantly increases the “clean” treats on the menu! Feel free to eat as many vegetables as you want! Sometimes I even carry my own sugar-free Coffee Mate and liquid stevia if I decide to order tea!
What exercises do you recommend for getting a bigger, rounder and fuller butt?
Ah, the booty question! I think my top 3 exercises would have to be:
- Standing Glute Cable Kick Backs
- Pull Throughs
- Kneeling Glute Press
These exercises really target the glutes and hamstrings which helps them grow! The pull throughs can really help with strengthening your lower back which helps pull up the glutes nice and high! The big thing you want to watch out for is growing your quads with your glutes. If your quads grow too much this can make the growth in your glutes seem to dwindle! These exercises should keep the focus on the glutes and off the quads while getting them full and round in no time!
What is the most challenging thing you deal with about consistently staying in top shape?
Time management! Putting time into yourself is paramount when trying to be at your peak year round but you also need to put time into your family, friends, loved ones, work, school, etc. Balancing that time around the time I need for myself physically and the time I need for my family (emotionally and mentally) can be very tough sometimes!
Please describe your normal diet. What do you eat in a typical day to stay in shape?
- Breakfast: 1 cup of whole oats, 5 egg whites, 1/4 cup of fruit.
- Mid-Morning Snack: 1 protein shake with a pre-mixed self made trail mix (cashews, almonds, and dehydrated banana).
- Lunch: Spinach chicken salad (made with whole leafy spinach, 4 ounces of chicken and a vinaigrette dressing).
- Mid-Afternoon Snack: 1 protein shake, 1/4 cup of almonds.
- Dinner: 4 ounces of flank steak, 1/2 cup of sweet potatoes and steamed broccoli.
What type of exercises do you include in your routine to stay in shape?
- Strength Training Exercises: I weight train 4 times a week alternating body parts with what I need to workout so I might do days like: Back and biceps, chest and triceps, and glutes which I will cycle through with 1 day off every 3 days.
Cardio Exercises: I love the glute program on the treadmill or doing intervals on the stairmill with a weight ball!
- Additional Training: I will throw in 1-2 plyometric days where instead of lifting I will do a 45 minute lower body or upper body plyometric style workout. I decide to do this based on what my physique is looking like and how I am feeling. Sometimes I just want to burn it out, so I hit the plyos!
What are the top 5 tips (specific exercises, diet advice, etc) you recommend for developing toned and defined arms?
1. Know where the muscle is and how it works!
2. Focus during your lifts to have the maximum mind to muscle connection.
3. Do push-pull supersets with your lifts.
4. Take 10 minutes to warm up.
5. Eat within 30 minutes of completing your workout!
What are your top 5 tips for losing unwanted body fat?
1. Hit some cardio before your first meal (at least 20 minutes).
2. Get yourself on a good healthy meal plan and stick to it!
3. Try not to eat within 2 hours of bedtime.
4. Get active at least 3 times a week!
5. Always carry healthy snacks on you for emergencies!
What are your top 5 tips for gaining lean muscle mass?
1. Lift weights!
2. Join a fitness class.
3. EAT your PROTEIN!
4. Let your muscles rest and recover.
What are the top 5 tips you recommend for staying motivated on a fitness plan and truly making a healthy lifestyle change?
1. Find a buddy or someone to be accountable to.
2. Choose a gym or fitness center that is VERY close to you.
3. Be realistic about your meal plan and include easy to make food you can carry around.
4. Don’t beat yourself up if you slip up and get off plan. Just smile, enjoy the day and hop back on!
5. Keep a weekly fitness journal with all your body measurements. This allows you to see your positive gains! Sometimes our body changes for the positive, but that does not translate to weight loss.
What is your training routine like? (Please include a few details – training split, sets/reps, exercises, types of cardio, etc.)
Monday (Chest and Triceps):
- Dumbbell Warm-up: 30 reps of external rotations.
- Incline Chest Press: 4 sets: 12-10-8 and a drop-set for the last set using medium, heavy weight.
- Incline Dumbbell Chest Flys: 3 sets of 10 reps while steadily increasing the weight with each set.
- Superset with wide decline push-ups: Reps to failure.
- Cable Tricep Extensions: 3 sets of drop-sets with low to high to low weight and superset between wide grip and close grip.
- Assisted Dips: 3 sets to failure.
Tuesday (Back and Biceps):
- Wide Grip to Close Grip Pull-Up warmup: 2 sets of 25 reps.
- Wide Grip Lat Pulldowns: 4 sets x 10-8-6 and a drop-set to failure on the last set.
- Single Arm Vertical Lat Pulldowns: 3 sets of 12-10-10 reps.
- Preacher Curls: 3 sets of 12-12-10 reps.
- Alternating Dumbbell Curls: 4 sets of 15 reps.
- Superset with Hammer Curls: 4 sets to total burn out.
Wednesday: Cardio only day (no lifting).
Thursday (Glutes Day):
- Standing Hamstring Curls Warm-up: 2 sets of 20 reps.
- Walking Lunges Warm-up: 30 reps on each leg.
- Standing Cable Glute Kickbacks: 4 sets of 15-15-12 and a drop-set to failure.
- Superset Pop-Squats 20 reps.
- Glute Press: 3 sets of 15-12-10 reps.
- Pull Throughs: 4 sets of 15-15-12-10 reps.
- Superset Weighted Single Side Glute Bridges: to failure on each set.
Friday: Cardio only day (no lifting).
Saturday: Plyometrics day!
Sunday: Fun cardio day!
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?
1. Abs are primarily made in the kitchen! Don’t expect to see your abs until your diet is spot on!
2. Total body plyometrics.
3. Leg lifts.
4. Medicine ball ab circles.
What are the top 5 tips (specific exercises, diet advice, etc) you recommend for toning the thighs, hips and butt?
1. High volume weight training.
3. Speed intervals.
4. Back extensions.