Else has an extensive background in fitness competitions and fitness modeling. She is a two-time Ms. Fitness World Champion (2003 & 2005) and multiple sport aerobic medalist. She is a seven-time National Champion in sport aerobics, 2005 FAME Nanaimo champion, 2005 FAME open fitness model world champion and the 2003 Fitness Model of the Year (Finland). Else has a background of rhythmic sport gymnastics and her choreography shines in fitness arenas, sport aerobic clubs and dances shows. She can choreograph, as well as polish fitness and dance routines.
Else Lautala – Fitness Model Statistics
- Name: Else Lautala
- Height: 5’6
- Weight: 114
- Hair Color: Light Brown
- Bust: 35
- Waist: 26
- Hips: 34
- Location: Vancouver, British Columbia
- Website: www.elselautala.com
Else Lautala – Fitness Model Interview
How did you get started in the fitness modeling field?
I competed for 11 years in Rhythmic Gymnastics and 5 years in Sport Aerobics. I have been a sports model for 6 years and a professional fitness competitor for 5 years (winning Ms. Fitness World in 2003 and 2005). I got started in fitness modeling in Helsinki, Finland when I won a Sports Model Competition and modeling contract.
What is the #1 thing you like best about being into fitness?
When I feel good about myself and my health I am able to share this with others and lead by example.
What has been your biggest accomplishment in the fitness field?
Winning Ms. Fitness World championships a second time.
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?
For fitness models, it is more difficult to market through established modeling agencies. I would prefer to go through photographers I meet at the shows and photographers that are referred by other fitness athletes. I would recommend that you enter fitness model competitions and keep an eye out for the opportunity to introduce yourself to photographers. Send your photos to the magazines. Remember; most of the responsibility for being discovered is yours, so you must promote yourself to get noticed. Practice posing at home in front of the mirror so that when you get a chance to work with a photographer you already have an idea of what looks best for you.
Please describe a typical day for you. What is your daily routine like?
I’m not an early morning person, so my days usually start a little bit later. I usually get going around 9-10am and I do cardio for 30-45 minutes and workout with weights for 45 minutes. In the evening (after work), I go back to the gym and I do my second cardio training and work on my fitness routine.
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?
There is always enough time to do some cardio! For example: if you wake up half an hour earlier than normal, you can fit in some early morning cardio. I like the bike or swimming. I believe working out first thing in the morning, on an empty stomach, will give you the best results. Also try walking instead of driving or climb stairs instead of taking the elevator
How much weight (pounds) should I focus on losing every week? What is a safe amount to make sure I keep it off?
I would say if you lose 1-1/2 kg a week it should stay off in the long run. You don’t want to go faster than that or you might gain it back quickly.
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 prefer natural food and lots of water. I believe it is healthier to eat natural foods whenever possible. Some good foods to eat are: egg whites, chicken breast, salmon, tuna, turkey and lots of vegetables. Focus on getting enough protein and watch your carb and fat intake. Your daily meals should be small and often. I usually eat 5 to 6 times a day when I am getting ready for a show. Remember to drink lots of water! Drink at least 2 to 3 liters a day. Keep an eye out for those hidden carbs. Although I do not recommend to take a lot of supplements, protein drinks can come in handy if your days are long and your gym is far away from home.
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 always carry my own snacks with me to make sure I eat regularly. That helps me stay away from some of the temptations.
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?
Here are some smart choices for your shopping list: Chicken breast, tuna, salmon fillets, turkey, beans, sweet potatoes, extra-virgin olive oil, Cottage cheese, all kind of vegetables (broccoli, asparagus) and berries, salad, oats, eggs white, brown rise and almonds without salt and of course fruits.
- Meat/Fish counter: For the lowest amount of fat, choose lean cuts of meat and select “round” or “loin” for beef, “leg” or “loin” for pork. Avoid breaded and stuffed fish or meat. For poultry, choose white meat over dark. Buy skinless chicken or you can remove the skin before cooking or serving. I personally like chicken breast. And remember to buy fish for a couple of meals during the week.
- Dairy aisle: Choose low-fat and fat-free products. Buy egg whites or egg substitute to replace eggs in recipes.
- Fruit and veggie section: Buy fruit and vegetables in a variety of colors. And if you are afraid of food going bad, store bags of plain frozen veggies and fruits in your freezer, or buy low-sodium versions of canned veggies and fruits in its own juices.
- Pasta, rice and soup aisle: Opt for brown rice over white rice. Choose whole wheat pasta. Buy low-sodium versions and broth based soups or make them yourself.
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?
Don’t worry, it’s never too late. Go to a gym near your home/work and book an appointment with a personal trainer. A personal trainer will provide you with the knowledge, motivation and expertise to take you from where you are now to where you want to be. Some personal trainers will also have Internet service so you can reach them via the web. Or, search for weight loss programs, videos and fitness articles about how people have trained and lost pounds.
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?
Most of the restaurants have a good selection of healthy choices to pick your own items. The guidelines include: all salads are usually good choices, chicken breast with steamed vegetables and salmon with brown rice or greens. Some of these you can find almost everywhere! Here some more tips that you should remember at restaurants: drink water; skip starters and change mayonnaise dressing to vinaigrette.
What exercises do you recommend for getting a bigger, rounder and fuller butt?
Walking lunges, polymeric lateral lunges, hamstring curls, deadlifts, glute kickbacks, jump squats. With these exercises you should get a nice round butt.
What is the most challenging thing you deal with about consistently staying in top shape?
Trying to stay away from treats like ice cream!
Please describe your normal diet. What do you eat in a typical day to stay in shape?
- Breakfast: 4 egg whites, ½ cup of oatmeal with sliced almonds, ½ cup of cottage cheese and cinnamon (pancake).
- Mid-Morning Snack: One apple, two peaces of cornbread with low-fat turkey slices.
- Lunch: Large spinach salad with chicken, broccoli, carrots, avocado and vinegar dressing.
- Mid-Afternoon Snack: 3 egg whites and ½ cup of oats with some berries.
- Dinner: Tuna with cranberries, ½ cup brown rice, 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 and try to add new moves to my routine each week.
- Cardio Exercises: power walking, interval circuits with jumps and pushups.
- Additional Training: jump training, competition routine training, swimming and water running.
What are the top 5 tips (specific exercises, diet advice, etc) you recommend for developing toned and defined arms?
1. Train hard and change up your equipment.
2. Dumbbell side and front lateral raises gives you nice sculpted shoulders.
3. Stretch. This is the key to longevity and recovery. Do not overtrain your body parts.
4. Seated or standing dumbbell curls for three sets of 10 to 15 repetitions. (Biceps)
5. Overhead press for three set of 10 to 15 repetitions. (Shoulders)
What are your top 5 tips for losing unwanted body fat?
1. Train regularly. It’s the only way to reach your goals.
2. Carry healthy snacks with you.
3. Eat every 3-4 hours. Small, frequent meals keep you fresh and energized. Don’t starve!
4. Go outdoors. Enjoy and move around in nature. You’ll get lots of healthy, energizing oxygen and you’ll see lots of great scenery. It’s good for the soul!
5. Make healthy food choices all year round. It’s not what you eat between Christmas and New Year’s that counts, but what you eat between New Year’s and Christmas!
What are your top 5 tips for gaining lean muscle mass?
1. Focus on the moves you are training and change them often.
2. Remember to eat enough and don’t forget including protein with your meals.
3. Do cardio first thing in the morning to jump-start your metabolism.
4. Give your body time to change. Don’t expect overnight results. Be realistic and you will get there.
5. Limit your alcohol consumption.
What are the top 5 tips you recommend for staying motivated on a fitness plan and truly making a healthy lifestyle change?
1. Smile! You’ll look even more beautiful and studies have shown that the physical act of using the facial muscles to smile generates feel good hormones to be released in the body.
2. Get plenty of sleep. 8 hours minimum per night. You will have energy for the next day of training.
3. Love what you do. This is the key to lifelong happiness. Be open to new things like trying boot camp workouts once in a while. They might give you some new inspiration.
4. Switch your workout program every 4-6 weeks, so you won’t get bored.
5. Take your friend/husband with you to the gym and meet new people there.
What is your training routine like? (Please include a few details – training split, sets/reps, exercises, types of cardio, etc.)
- Monday: Legs, abs and 45 minutes of cardio.
- Tuesday: Competition fitness routine, water running with small jumps.
- Wednesday: Shoulders, triceps and 45 minutes of cardio.
- Thursday: Plyometric routine, water running.
- Friday: Back, abs, 45 minutes of cardio and my Competition fitness routine.
- Saturday: Rest.
- Sunday: Chest, biceps and water running.
Note: I do three sets of 12 to 15 reps per exercise, except abs (3×25)
|Squats||Legs and abs|
|Walking lunge||Legs and abs|
|Deadlift||Legs and abs|
|Leg extension||Legs and abs|
|Hamstring curl||Legs and abs|
|Hack squat||Legs and abs|
|Crunch with feet up||Legs and abs|
|Lying leg raise||Legs and abs|
|Lateral raise||Shoulders and triceps|
|Front raise||Shoulders and triceps|
|Reverse fly machine||Shoulders and triceps|
|EZ barbell triceps overhead press||Shoulders and triceps|
|Triceps overhead press with rope||Shoulders and triceps|
|Triceps press with rope||Shoulders and triceps|
|Back press front||Back and abs|
|Upright rows||Back and abs|
|Back extensions||Back and abs|
|Stability ball crunch||Back and abs|
|Hip raise||Back and abs|
|Incline chest press||Chest and biceps|
|Dumbbell fly chest||Chest and biceps|
|Peck Deck||Chest and biceps|
|Bicep barbell curls||Chest and biceps|
|Single arm preacher curls machine||Chest and biceps|
|Hammer biceps curls||Chest and biceps|
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. Eat your high glycemic carbohydrates before 6 p.m. and then switch to lower glycemic carbs like green vegetables and salads.
2. Never skip breakfast.
3. Lying leg raises for three to four sets of up to 25 reps.
4. Stability ball crunches for three sets of 25 reps or any other abdominal exercise you know with the ball. They are great!
5. Avoid eating too much sodium.
What are the top 5 tips (specific exercises, diet advice, etc) you recommend for toning the thighs, hips and butt?
1. Two sets of 12 to 15 reps of squat jumps while mixing in 50-yard sprints in between sets.
2. Go water running for a change to get your cardio and leg training at the same time.
3. Do at least three to four days of cardio each week (30-45 minutes).
4. Hamstring curls while laying prone on a bench with the weight balanced on your forearms and your knees on the pad (three sets of 15 reps).
5. Deadlifts for three sets of 15 reps.