Diane Mohlman – Fitness Model Statistics
- Name: Diane Mohlman
- Height: 5’4
- Weight: 115 pounds
- Date of Birth: 12/ 20/1972
- Hair Color: Blonde
- Bust: 34C
- Waist: 24 1/2″
- Hips: 34″
- Location: Burbank, California
- Website: FreneticFitness.com
Diane Mohlman – Fitness Model Interview
Can you tell us a little about yourself?
I am a ISSA Certified Elite Trainer (International Sports Sciences Association). I have over 10 years of experience in the fitness industry. My certificates include certified fitness trainer, fitness and exercise therapy certified, certified youth fitness trainer and a specialist in performance nutrition. I am also currently finishing two other courses, one in sports conditioning and one on fitness for the older adult. In addition, I have just committed to an academic program which when complete, I will have earned my associates degree in exercise science.
Born and raised in southern California, I have always had a strong passion for fitness. I first understood the concept and importance of fitness training at the age of 18, as a new wife and mother. I found I needed strength, energy, and health more than ever. I lead by example. Everything I teach, advise, and suggest, I practice. I am very comfortable and knowledgeable of all fitness levels and I continuously study and take ongoing educational courses to keep myself up to date on all current and cutting-edge research in fitness, health, and diet. This is not just a job to me, it is my passion and something I so strongly believe in. I am committed to helping others maximize their level of fitness and I will go to just about any length to see my clients achieve these goals. I truly find joy in helping a person obtain a better quality of life, watching a person become more confident by gaining physical strength and overcoming a lack of energy.
Having 4 children, which means carrying and delivering 4 babies. I have learned how strong the mind is and that regardless of your age and circumstance, it is always possible to regain a fit and healthy body. I can honestly say I look better and have more strength and stamina then when I was in my 20’s. It is a motto of mine to “always be progressing”. Age may bring quite a few issues, but we can definitely be preventative, and control a huge amount of what is showered on us as we age. Being in control of my health and fitness is what I continue to perfect, and maintain. Nothing is impossible. We are all stronger than what we think.
How did you get started in the fitness field?
I have always been active, played sports and implemented my own exercise program as a teen, but the final nail in the coffin was in my late 20’s when I took a part-time job at a gym. I had been a member for years. Yes, I was a gym rat. I met my ex-husband, a trainer who had a huge influence on my training. He liked more muscular women and basically developed a program for me where my body responded in that way. I didn’t necessarily like it when my arms got too big. I felt I looked to muscular which seemed to scare people. I would get weird looks all the time.
Sometime during our marriage, I mentioned I wanted to get certified but it didn’t seem he was too thrilled with that idea. During a separation period, I did a short certification course online. I pretty much trained people in secret and on the side. For other reasons, we just did not work out. Once we got divorced and I got remarried, I enrolled in the school I wanted, got the education I wanted and the body I wanted. The rest is history!
What is the #1 thing you like best about being into fitness?
I love how I feel during an intense workout, and after when I’m in a relaxed state which nothing compares. I love my muscles and my abs. I love being able to put on anything and it fits. But most of all, I love helping and sharing. So many people have the wrong information. I love changing the direction a client is standing, into a direction where they can achieve their goals and feel good about themselves.
What has been your biggest accomplishment in the fitness field?
The sports nutrition course seemed pretty monumental when I finally completed it. But on a serious level, probably being able to help my mother and my father. Being able to give them breaking information regarding the benefits of exercise and age induced ailments. Also, finally getting the courses I wanted that armed me with amazing info has probably and will continue to add more years to their lives. Another big one for me is public speaking. It freaked me out! Recently, I had been invited to give various lectures on fitness to different corporate companies. These companies have implemented a wellness program and asked various fitness and health professionals to come and speak on this topic. I accepted the invitations, and did, what I have been told, an amazing job. My level of comfort shocked me. This is probably due to my passion for the topic. In overcoming this fear I climbed a huge mountain, and grew a little stronger.
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?
I wouldn’t say I am the expert. But If you feel you stand a chance, look for some legitimate websites, get there contact information and send over some pictures and your bio. Nothing may happen, but something may. That’s how I have started.
Please describe a typical day for you. What is your daily routine like?
It varies depending on the day, but usually its a few clients in the morning. If I am going to present a lecture or exhibit at a health expo, I use the middle of the day for this. When I get home from lecture or expos, I train ME! Then I break and have my afternoon clients, anywhere from 2-3 pm and I am done with my day by 10pm. I save my Saturdays for consultations and studying. I take Sundays off! No work or school, I just train me!
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?
If you are in the shape that can handle this type of training, I would say sprint training. All out effort! That should leave you feeling breathless and pretty worn out. Also, spinning is pretty intense. Another very intense form of training that I tried and was red faced and dripping sweat from was CrossFit. However, I highly suggest and recommend that you are in good shape before taking one of these classes. It is intense!
How much weight (pounds) should I focus on losing every week? What is a safe amount to make sure I keep it off?
The safe amount is 1-3 pounds, with 3 pounds being the highest. You can lose more especially in the beginning. But that should level out to the typical 2 pounds per week. Losing too much weight too fast may not be all fat. More than likely, you are losing lean muscle. Losing lean muscle leads to a slower metabolism, which leads to gaining or regaining of weight. Slow, steady and consistent progress. These are my rules to live by when losing weight.
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?
BCAA’s (branched chain amino acids) before and after your training. Also a good protein shake an hour before you take the BCAA’s before training, and about 45 minutes after you take your BCAA’s after (which you should take immediately following training). To up the intensity of your workout, which will assist you with gaining lean muscle and losing fat, you can take a good pre-workout drink. There are so many and some may even have BCAA’s in them, which would mean you would not have to take any BCAA’s separately before your workout. Some of these drinks have caffeine which will aid in fat loss. Also, L-Carnitine is a great supplement which helps burn fat by assisting with movement of fatty acids into the mitochondria. This process turns fatty acid to energy. L-Carnitine is like killing two birds with one stone. You get additional energy so you can train harder, and you get that energy from fatty acids, not a bad deal. The few pre-workout drinks and powders I have tried and liked are Jack 3d, Muscle NO by the makers of Muscle Milk, No Xplode, and Fast Twitch. This just scratches the service. There really is a lot that can help, and you can definitely avoid the hard stimulants, and the illegal stuff.
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.
I never let myself get hungry. If I feel any kind of hunger type feeling and it isn’t time for my next meal then I snack on things like an apple, string cheese or almonds. Just something that will tide me over, and lets not forget water. Water can buy you some time. Also, making sure you have your hormones checked by your doctor may give you look at what is going on inside of you that may be causing those cravings. Also, just stay away from the bad foods. Remember, if it’s out of site, then its out of mind. But no one is perfect and a good cheat is well worth it and deserved when you have busted your tail and been good all week. Don’t eat a whole pizza, just have a moderate cheat meal. No need to over do it. That is just not healthy. Don’t kill your system, just treat yourself.
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?
You want to fill your list with foods as close to their natural state. Extra virgin olive oil, and coconut oil for your cooking and baking. Quinoa, cracked wheat, basmati rice and unsweetened oatmeal for your complex carbs. Apples, berries, oranges, and bananas for your fruits. Almonds, walnuts, and string cheese for snacks. Chicken breast, turkey breast, low-fat cottage cheese, Greek yogurt, and no sugar added yogurt for your protein. Maybe a simple protein powder for the times when you are running low on time. I could go on but this is a good start!
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?
Start slow and remember that your progression and weight loss should be over time, not over night. Make it complete, trying multiple types of exercise. This will help with all aspects and give you an overall level of fitness. Your program should include a form of aerobic exercise. If you like running, I would avoid doing too much too fast in order to avoid injury (such as shin splints) and burn out. Maybe start with an interval type running program. Your program should also include weight-bearing exercises. Pushing yourself is good, but keep it all level appropriate. Slow and steady progress is a harder progress to digress from.
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?
Eating out is possible. Places like El Polo Loco, Sharkeys, Mediterranean joints, even Wendy’s has a salad that I fall back on during crazy days. Always ask for salads with dressing on the side and go for the option of an olive oil based dressing. While we are talking about dressed food, undressed is better. So, no gravy, no mayo. You can modify most menu items and reduce the calories significantly.
What exercises do you recommend for getting a bigger, rounder and fuller butt?
Lunges, front squats, bent knee deadlifts, squats and plies. Do a bunch of those, and watch the fullness of your butt really come in.
What is the most challenging thing you deal with about consistently staying in top shape?
I would say time to train me. Being a trainer can get busy. I loan so much of myself (physical and mental) to my clients that I have to make the time and actually, at times, make an appointment for myself.
Please describe your normal diet. What do you eat in a typical day to stay in shape?
- Breakfast: I came up with the most amazing simple chocolate blueberry protein shake. I’m usually super busy in the mornings so this is what I turn to.
- Mid-Morning Snack: Almonds, or walnuts, string cheese, no sugar added yogurt. I usually have a piece of fruit as well.
- Lunch: Source of lean protein, source of complex carbs (cracked wheat, quinoa and black beans already prepared for the week is what I usually turn to), a hearty serving of veggies, and if I am still hungry I will eat an apple.
- Mid-Afternoon Snack: There is a whole grain high protein fruit bread roll that I found. It has pretty decent values and it tastes like I am cheating.
- Dinner: If I am busy, I get a salad and toss in quinoa, or black beans to give it extra nutritional value. If I have time, then its chicken breast, some type of veggie (usually brussels sprouts or asparagus) and one of my complex carb options that I have prepared in advance for the week.
On a side note, I tend to eat 4-5 meals a day, and two snacks. I find this works better for me and I don’t ever end up starving. I keep my energy levels up, and I don’t get cranky from lack of food. Food is serious to me. I need to eat often, and my meals need to be complete. Complex carbs, protein, good fat and veggies. Only when I am in a rush, do I settle for a salad and then I go without carbs, but just for that meal.
What type of exercises do you include in your routine to stay in shape?
- Strength Training Exercises: Free weights, cable machines, pilates, plyometrics
- Cardio Exercises: Running and spinning (bike).
- Additional Training: Punching the heavy bag, and sometimes yoga but its few and far between.
What are the top 5 tips (specific exercises, diet advice, etc) you recommend for developing toned and defined arms?
1. Build every part of your arm muscle. Don’t neglect any muscle.
2. Try alternating training sessions with heavy lifting low reps, and higher weight with less reps. I do a two day split for all muscle groups during the week, one session heavy one session lighter or moderate in weight.
3. Develop your ability to do a chin up, even if you can’t do one, just pull, you will eventually be able to do one, then two. This is a great exercise to develop your arms.
4. Pilates can give your arm muscles a longer and leaner look. It also helps with flexibility which is needed to prevent injury and execute a full range of motion during your various arm exercises.
5. Push ups are another great arm developer. If you can’t do military push ups, start with modified pushups to build enough strength to transition to military ones.
What are your top 5 tips for losing unwanted body fat?
1. Cut your SUGAR!
2. Eat only whole grain foods.
3. EAT! Don’t starve yourself.
4. Do cardio.
5. Watch your calorie intake. Weight loss simplified means you need to burn more calories than you consume.
What are your top 5 tips for gaining lean muscle mass?
1. Eat complex carbs.
2. Lift heavier weight.
3. Maybe include a good protein powder to feed your muscles consistently during the day.
4. Look into amino acids.
5. Take BCAA’s before and after training.
What are the top 5 tips you recommend for staying motivated on a fitness plan and truly making a healthy lifestyle change?
1. Look at it one day at a time.
2. Try various types of exercise to keep it interesting.
3. Find a training buddy.
4. Find a healthy alternative to recipes and foods that you love.
5. Eat in more than out.
What is your training routine like? (Please include a few details – training split, sets/reps, exercises, types of cardio, etc.)
Monday: I run anywhere from 7.5 to 12 miles, then I train my legs and this would be my heavy day. So I would probably do about 6 exercises, lunges, front squats, leg extensions, leg press, bent knee deadlifts, leg curls and play on the reformer a little (Pilates machine).
For my abs, I do ball crunches on the stability ball pushing weight, and then do obliques on the stability ball with a dumbbell in hand. I don’t think there is a name for this movement, I kind of created it on my own. I do 3 sets per exercise, and reps of 12, 10, and 8, maybe pushing the last rep. Weight increases based on the exercise by either 5, or 3 pounds (for some exercises, the increase would be per side).
Tuesday: I run again (my running is usually daily, with a day off in the week on occasion). I will also spend sometime on my spin bike. I may either do a 20-30 minute ride, or do a 7 minute ride in between weight circuits. Today is heavier shoulders with light to moderate weight with biceps and triceps. I do shoulder press, Arnold press, lateral raise, high pulls, rear deltoids, and steps ups on a plyo box while doing front raises with a lighter weight.
I do cable curls, hammer curls, overhead triceps extensions and triceps pull downs. The reps per set would be 12, 10, maxing at 8. Increase in weight may be 2.5 to 5 pounds based on exercise. On occasion, I may select an exercise and do additional sets at the end of each circuit. I may skip out on abs and just do a few shoulder exercises on the Pilates machine.
Wednesday: I run again (yes, I am nuts). Today, I do about 20 minutes on the spinning bike, maybe less, and do tons of work with a medicine ball. Wood chops, over head squats, ball press (slightly gripping the ball under hand and pressing forward firing off your chest and shoulder muscles, you will feel it burn). Side to side ball press (standing), Russian twists, standing triceps extensions. I may also do a few plyo box jump up sets. I keep it to 3 sets but I increase the reps, anywhere from 15-30 depending upon the exercise. If I did not do abs yesterday, I do them today. I do kick outs while pulling 25 pounds of resistance on each side on my resistance machine. 3 sets of 30 reps, sometimes I push it to 45 reps.
Thursday: Guess what I start with……YUP! Run and probably skip on the spinning. Today would be back. I just focus on back and go heavier. I would do bent over rows, cable rows (one set standing pulling with my elbows up, one circuit sitting pulling with my elbows down), isolated lat pulls, up right rows. 3 sets of each exercise, reps would be 12, 10, 8, decreasing as I increase the weight. I also may do a few sets of pull ups, and a few sets of push ups. I do the pull ups, and push ups at the end of my training so the reps would vary. I end with 3 sets of hanging leg raises for my abs, about 30 reps.
Friday: Run. Today is my chest day. I would also add biceps and triceps. Heavier weight with lower reps. Cable flys, dumbbell chest press, dumbbell flys, hammer grip dumbbell press, ball press, easy bar curls, concentrated bicep curls, cable curls, skull crushers, dips, and overhead triceps extensions. 3 sets for each, reps of 12, 10, 10. I would forego on the abs today.
Saturday: Today, I usually skip on the running. I go lighter with more overall training concentrating on back, legs, shoulders. Cable rows, bent over rows, high pulls with kettle bells, shoulder press, rear delts, lateral raise, squats, hyper extension machine, leg extensions, sumo deadlifts. 3 sets and reps of 15-20. I also do various exercises on the reformer. I do abs today with ball crunches holding a weight overhead, and then oblique ball crunches holding the weight overhead.
Sunday: Today I run but I may run less. At the least, I will run 5 miles and at the most 8 miles. I do about 30 minutes on the spin bike. Today is chest, biceps, and triceps. I may do 4-5 sets of these exercises, and lighter weight, more reps (15-20). I include chest press, dumbbell flys, dips, triceps pulldowns, dumbbell bicep curls, preacher chair bicep curls. I may even do a few sets of push ups (I may do them off a stability ball).
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. Cut out your sugar.
2. Do cardio.
3. Use heavier weights when doing abdominal exercises to build abdominal muscles (hypertrophy) and your abs would show through more.
4. Do intense abdominal exercises like hanging leg raises, crunches on a small core ball balancing with the ball at the small of your back and keeping shoulders off the ground.
5. Pilates is great for developing a tighter midsection.
What are the top 5 tips (specific exercises, diet advice, etc) you recommend for toning the thighs, hips and butt?
1. Spinning and running at an incline either on the treadmill, or up a hill.
2. Squats, both front and back, lunges, and plyometrics.
3. Do leg exercises on the Pilates reformer.
4. Watch the sugar! This will help with the weight loss and show the muscles faster.
5. Do legs twice a week. One day with lighter weight and more reps. The other day with higher weight and less reps.