Daniela Baia Fitness Model Interview and Photos


Daniela Baia Fitness Model Statistics

  • Name: Daniela Baia
  • Height: 5’4″
  • Weight: 116 pounds
  • Date of Birth: 10/10/1977
  • Hair Color: Brown
  • Bust: 34.5″
  • Waist: 26″
  • Hips: 35″
  • Location: New York City

Daniela Baia Fitness Model Interview

What is your background?
My name is Daniela and I was born and raised in the Czech Republic. I have been active most of my life, attending several sports competitions during middle school and high school years. However, after my graduation (Economic institute: Business and Administration, Czech Republic) I stopped being involved in sports due to my busy work schedule. All this changed in 2006 when I came to New York. I realized that I was not the only one not living a healthy lifestyle and not being in shape. After I watched a TV show called “You Are What You Eat”, it inspired me so much that I joined the gym the next day and started to workout right then. Consequently, I focused on my eating habits and decided to adjust my diet as well. First, I was only taking cardio and kickboxing classes and later step aerobics but I did not use any equipment at the gym. I added some outdoor activities also like rollerblading, biking, and running. However, after 4 years of enjoying these activities I started to have knee problems and unfortunately had to stop working out which I didn’t like but there wasn’t any other way.

It took me 3 years to get rid of the knee problems and to start feeling better. When I realized that it was time to go back to the gym, I decided to hire a personal trainer for three months to workout under his supervision in order to prevent any other injuries. He trained me very well and I have to say that it was a great decision to start with a trainer. He showed me the correct way of working out and how to prevent getting injured while doing so. It’s been already three years since I started working out on my own without his supervision. I feel better than ever! I really enjoy the gym and when I go there I feel like I’m going to work. Of course, I still focus on my diet and healthy lifestyle.


What is the #1 thing you like best about being into fitness?
Feeling good about myself while being fit and healthy!

What has been your biggest accomplishment in the fitness field?
The biggest accomplishment I have achieved in the fitness field has been that my love for fitness gave me enough strength and determination to continue working on my goal regardless of my health issues and I learned to never give up.

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?
From my personal experience, I would say that high quality photos are the first step you should take. It is then much easier to contact an agency and you will have something to present yourself with.

Please describe a typical day for you. What is your daily routine like?
daniela-baia-fitness-model-15I wake up at 9am, eat a small breakfast and then go to the gym. When I come back at about 12pm I cook lunch and get ready to go to work. I make sure that I have my snack bar and dinner with me. I come home at about 11pm, read the daily news, do some home office tasks and sometimes watch a movie.

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?
Get motivated and get to the gym. Do not make any excuses that you do not have time. If you do not prefer the gym then try to do some other activities like running, biking, swimming, hiking or simply walking long distances. Make sure to stay focused on your diet.

How much weight (pounds) should I focus on losing every week? What is a safe amount to make sure I keep it off?
When it comes to weight loss I think there is something very important to note. It is not about how much you lose but how you lose it. The right way would be between 1-2 pounds a week. 3 or more pounds is still all right but in case you lose more than 3 pounds a week be sure that it is done the right way (proper diet and proper exercising).

What are some of the best foods to eat before and after my workouts to build lean muscle and lose fat?
Before working out in the morning I have a small breakfast which is a white plain Greek yogurt with chia seeds, fresh blueberries with sliced dried plums on top and I also sprinkle it with cinnamon. After my workout, I always drink a protein shake which is water or unsweetened almond milk, a scoop of protein with kale, pineapple and some seeds such as hemp seeds, artichoke and goji berry. This is so my muscles will get an excellent source of fiber, protein, antioxidants, vitamins and minerals.

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.
daniela-baia-fitness-model-14It’s normal that your body will get a craving for junk food from time to time but it is okay to have something like this once a week in a small amount.

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?
Some of the best foods include mackerel, beets, Greek yogurt, sardines, raw almonds, chocolate milk, avocado, pea protein, raspberries, kefir, lentils, broccoli, vinegar.

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?
Find the right motivation, then go to the gym or do other outdoor or indoor activities. Focus on your diet and do not give up!

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?
Salads, fish, white meat, whole wheat pasta and brown rice. Stay away from fried food, oily or heavy foods and do not use dressings on salads. I prefer lemon, olive oil, balsamic vinegar, or vinegar only. And do not order any dessert!

What exercises do you recommend for getting a bigger, rounder and fuller butt?
Squats! Go wide and high, build a glute bridge, single-leg squats, split squats, lunges, kickbacks, jump squats.

What is the most challenging thing you deal with about consistently staying in top shape?
The older you get the harder it becomes to stay in top shape all the time so I always do my best and try to workout 4 or 5 times a week. If I have a chance to do some outdoor activities (during summer time), I will do so and enjoy it a lot. It is a different environment that is very encouraging. And of course, the right diet is a must all the time!


Please describe your normal diet. What do you eat in a typical day to stay in shape?

  • Breakfast: One egg yolk with 2-4 egg whites, slice of whole grain bread, green tea.
  • Mid-Morning Snack: Banana and low-carb protein bar.
  • Lunch: Can of tuna (in water) and spinach salad with olive oil and vinegar.
  • Mid-Afternoon Snack: Protein bar and orange.
  • Dinner: Grilled turkey breast and steamed broccoli.

What type of exercises do you include in your routine to stay in shape?

  • daniela-baia-fitness-model-9Strength Training Exercises: Squat to over head press (5 lbs), single-leg dumbbell rows (5-10 lbs), step-ups with bicep curls (5 lbs), dolphin planks, pushups.
  • Cardio Exercises: Butt kicks, jumping jack, full body plank to push up, long jump, squat jumps, frog jumps, jumping jack planks, sprinter sit-ups.
  • Additional Training: swimming, biking, rollerblading.

How does your family and friends react to and deal with your strict fitness lifestyle (dieting, eating out, workouts, parties)?
Well, everyone has a different perspective on what I do. For my mom, she loves my fitness photo shoot pictures but she told me that I need to eat more because I do not look healthy. She does not see me too often because she lives in the Czech Republic. But generally I think that I have a very supportive sister (she lives in Czech Republic too) and friends around me especially here in New York City. It is very encouraging when my friends ask me to help them out with their workouts because they see my results.

What are your top 5 tips for losing body fat and getting ripped?

1. Eat 5-6 meals a day.
2. Eliminate junk food most of the time and tone down alcohol consumption.
3. Slow down the negative portion (eccentric) of your reps in the gym.
4. Go for the burn and target a specific muscle during your workout.
5. Do a short cardio session after each weight workout.

What are your top 5 tips for building muscle and packing on size?

daniela-baia-fitness-model-71. Focus on 4 main mass building exercises which include squats, bench press, deadlifts and overhead press.
2. Consume additional calories. It is very important to focus on quality over quantity.
3. Don’t do too much exercise and don’t do to little either (make a plan).
4. Add cardio to your routine.
5. Try to get stronger every day.

What is the most important thing you recommend for staying motivated on a fitness plan and truly making a healthy lifestyle change?
Finding the right motivation. It’s not only about looking good but a proper diet helps you keep your body in overall balance. In general, people should focus more on the health benefits of exercising and proper dieting rather than the physical aesthetics only.

What is your training routine like? (Please include a few details – training split, sets/reps, exercises, types of cardio, etc.)

  • Monday: Cardio (fast walking uphill, walking stairs).
  • Tuesday: Lower body – squats, heavy weights.
  • daniela-baia-fitness-model-13Wednesday: Cardio.
  • Thursday: Upper body: biceps, triceps with light weights along with abs.
  • Friday: Lower and upper body.
  • Saturday: Day off or sometimes outdoor activities.
  • Sunday: Day off.

What type of nutritional supplements do you currently use and which ones do you recommend for a beginner getting started on a fitness program?
I only use whey protein isolate. Promasil is good because it contains goats milk. I don’t use protein that contains soy. When I started working out I used Aminocore (stimulates muscle growth) for 4 months and V-2000 (multivitamin), but I definitely recommend starting with whey protein isolate. And of course a good protein bar (I eat Quest bars).

What is your favorite healthy food or meal you really enjoy eating? Also, what is your favorite cheat meal or food you like to indulge in from time to time?
I do not have any particular favorite healthy foods but I prefer fresh fish, seafood, turkey meat and any type of vegetables and fruit. From time to time, I love dark chocolate which is not really that bad but I sometimes cannot resist and also have some French pastries too!

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