Grace Carney – Fitness Model Statistics
- Name: Grace Carney
- Height: 5’3″
- Weight: 106 pounds
- Date of Birth: December 12
- Hair Color: Brown
- Bust: 32D
- Waist: 25″
- Hips: 32″
- Location: Cleveland, Ohio
- Website: FitnessByGrace.net
Grace Carney – Fitness Model Interview
Can you tell us a little about yourself?
Grace has been a fitness enthusiast for most of her life and has always believed in the benefits of a healthy lifestyle. Her mission is to teach people to lead a healthy life and help them reach their goals.
Following in her father’s footsteps as a record breaking runner, Grace began her life as a long-distance runner at an early age. By high school, Grace was the captain of her cross country team, and set many records that still stand today. Starting three years ago, Grace began competing in marathons, placing top 10 overall for females in the Atlanta, Georgia Thanksgiving Day Marathon. She was then ready to take her fitness to a new level and begin a new fitness endeavor. Grace started competing in NPC Fitness Competitions where she recently placed 1st at the NPC Pittsburgh National Competition and 1st and overall in the Natural Ohio.
Grace is a Certified ISSA Personal Trainer and is certified in CPR and AED. She sincerely has a divine passion for teaching and helping others reach their goals. She is currently a fitness writer and fitness model and also teaches Bootcamp and Step Aerobic classes at the local Recreation Center. Grace designs personalized healthy exercise programs along with diet and nutrition plans customized specifically for her clients to reach their goals. If you are willing to work hard and want to change your life – Grace can help YOU!
How did you get started in the fitness field?
I have been in the fitness industry since I can remember. I would go to the gym with my father everyday starting at age 3. Something fun and interesting at such a young age turned into an exciting passion for life.
What is the #1 thing you like best about being into fitness?
I always feel amazing, healthy, energetic and ready to conquer anything! There is no better feeling than being healthy. That is one thing that money cannot buy. We should always cherish and never take it for granted.
What has been your biggest accomplishment in the fitness field?
Helping others reach their goals! Haha, I’m like a little kid when I see my client’s goal in view, I get stars in my eyes and goose bumps all over. I’m usually crying tears of joy with them when their goals are reached. It’s such a great feeling and a wonderful fulfilling accomplishment!
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?
You can do both. The most important thing to do is build your portfolio. Both with photo shoots and pictures, get involved in promotions and events and get together a resume so that when you do make contacts, you already have your information available for them. Sometimes when you’re just getting started, an agency is the way to go since they may be able to direct you and teach you in the beginning.
Please describe a typical day for you. What is your daily routine like?
There are no typical days for me. Haha, everyday is a wonderful adventure. I am always changing things up for my clients, members and myself to always make each day fun and interesting. So, with that said, a daily routine might go something like this, depending on what time of the year it is and if I am in training for a competition. Immediately upon waking up, I either go outside or to the gym to do some hardcore plyometrics or sprints then of course eat a clean healthy breakfast (including protein!) upon completion of my workout. After breakfast, it’s time to return all emails for work and work on any meal plans or workout plans that need to be done for the day, then off to the gym for the day for me! At the gym, I will spend the majority of my time training clients while teaching a few Bootcamp classes in between. I make sure I schedule myself in my planner as a client so that I am sure to have an hour dedicated to my own strength training as well. I am also the Health & Wellness Coordinator for our establishment, so I do promotions and paperwork for that when needed. I usually train clients and teach classes until late evening. I truly love my job!
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?
Definitely plyometrics! They are amazing for your entire body and burn more calories than most any other exercise done using same amount of time. They will surely have you sweating before 20 minutes!
How much weight (pounds) should I focus on losing every week? What is a safe amount to make sure I keep it off?
It is safe to lose 2-3 pounds a week. Of course everyone is different and individuals with more weight to lose will shed more than those with less weight to lose. Every “body” is different and with HEALTHY EATING and REGULAR WORKOUTS, 2-3 pounds a week is a very realistic and healthy goal. Losing weight too quick could encourage saggy skin and losing too slow can be a de-motivator.
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 always recommend to my clients to eat some sort of complex carbohydrate or a piece of fruit within a half hour before a workout. Carbs are not the enemy, we need them for energy. I also make sure they have some sort of fast digesting protein (whey powder or shake) within a half hour after a workout. There is only a 30 minute window after a workout to get that protein in our system to help repair and recover the muscles that we just worked. Glutamine is also a recommendation for before and after a workout for muscle repair and recovery as well.
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 have 1 cheat meal a week (only one)! This is great for your metabolism because it keeps it guessing and it satisfies your craving while giving you something to look forward to weekly. Always keep in mind your goal, since this helps tremendously when the urge to cheat arises. And as a last resort, hang a very unattractive picture on your fridge!
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?
Complex carbohydrates like oatmeal, sweet potatoes, brown rice. Lean proteins like boneless skinless chicken breast, fish and steak. Veggies and healthy fats like almonds and olive oil. All of these are great staples to have when attempting to obtain a healthy, lean physique. Just be sure to monitor your portions and use a scale when measuring food.
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?
The first thing to do is hire a personal trainer. Going to a gym can be intimidating for first timers and individuals that haven’t worked out in a while. It is extremely important to have good form and perform an exercise properly in order to eliminate injury and to see positive results. After the personal trainer sets you up on a regimented workout program, determine to achieve a healthy, balanced lifestyle by making exercise and clean eating a daily habit. If you’re not sure how to eat healthy and regimented, a personal trainer will be able to create a personalized plan to help you get and stay on the right track. I personally customize meal plans and workout plans daily for each individual’s goals and needs to either get them started and/or keep them motivated and on the right track for life. Keep in mind that daily exercise plus clean healthy meals (adequate calories) plus proper rest equals weight loss and improved health.
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?
You will never be able to get the same results from restaurant food that you can get from preparing your own meals. Restaurants add tons of sodium for taste and preservatives that can impair your weight loss goals. Sodium makes you retain water and ultimately is bad for you in abundance. Try to limit eating out to just occasionally. There are many phone applications or websites that provide many different restaurant nutritional values out there that you can check in advance to figure out the healthiest options at any restaurant you choose to visit. Usually a side salad is the best alternative when dining out but beware of dressings. Sometimes they can have more calories in them than a cheeseburger and fries. Stick with just plain oil and vinegar, at least that way you can monitor how much you put on your salad.
What exercises do you recommend for getting a bigger, rounder and fuller butt?
Lunges and squats are the best butt enhancing and toning exercises. There are many different alternatives for these exercises as well, like using them with weights, on elevations, stationary and walking. Squats are to the booty what chest presses are to the chest.
What is the most challenging thing you deal with about consistently staying in top shape?
Attending social events. Parties, gatherings and meetings are usually loaded with bad, unhealthy food and beverages. I overcome this challenge by ALWAYS having a cooler with prepared meals with me.
Please describe your normal diet. What do you eat in a typical day to stay in shape?
- Breakfast: I always have a big breakfast, since it is the most important meal of the day. Breakfast usually includes oatmeal, egg whites and fruit.
- Mid-Morning Snack: Depending on what time of the day I workout, I’ll have my protein pudding or shake.
- Lunch: Spinach lettuce, lean protein (chicken or fish), sweet potatoes.
- Mid-Afternoon Snack: Lean protein, peas, brown rice.
- Dinner: Lean steak, whole wheat bread, green beans.
- Note: I usually eat 6-7 meals a day, all similar to the above, depending on if I’m training for a competition or not.
What type of exercises do you include in your routine to stay in shape?
- Strength Training Exercises: I love chest presses and weighted dips! Both of these exercises are amazing for your upper body and when done properly, show great results!
- Cardio Exercises: I usually do sprints, jog, or bike. I change it up daily to keep my body from plateauing.
- Additional Training: Plyometrics! These are wonderful! You feel the burn immediately and it usually lasts throughout the day.
What are the top 5 tips (specific exercises, diet advice, etc) you recommend for developing toned and defined arms?
1. Limit your amount of sodium. Sodium will retain water and make you feel bloated.
2. Eat lean, clean small meals at least 5 times a day.
3. Work all muscle groups at least once a week.
4. Drink at least one gallon of water a day on training days.
5. Tricep pushdowns are great for toning triceps.
What are your top 5 tips for losing unwanted body fat?
1. Eat small, clean meals 5-6 times a day.
2. Do cardio in the morning on an empty stomach.
3. Limit sodium.
4. Drink plenty of water.
5. Be sure to strength train to blast those calories.
What are your top 5 tips for gaining lean muscle mass?
1. Lift heavy with low reps.
2. Eat adequate amount of calories to feed your muscles.
3. Eat protein at every meal.
4. Be sure to get at least 1 gram of protein per pound of body weight daily.
5. Get plenty of rest to repair and recover your body from training.
What are the top 5 tips you recommend for staying motivated on a fitness plan and truly making a healthy lifestyle change?
1. Keep a fitness journal to record everything you do.
2. Get a workout buddy if you need that extra push.
3. Hire a personal trainer so you have someone to be accountable to.
4. Get rid of any junk food in your house so there is no temptation.
5. Take progress pictures weekly to keep you going strong and motivated.
What is your training routine like? (Please include a few details – training split, sets/reps, exercises, types of cardio, etc.)
- Monday: Morning cardio either on treadmill or bike. I usually always do legs on Mondays. Alternate supersets and trisets. Lunges are my favorite.
- Tuesday: Morning sprints outside. Back and biceps with back first since it is the bigger muscle group out of the two. Pulldowns are always on my back day. Abs are added at the end of my workout for usually 15-20 minutes.
- Wednesday: Plyometrics (outside if no rain).
- Thursday: Chest and triceps. Chest being done first since it is the bigger muscle. Chest press and flyes are always a staple in my chest workout. Kickbacks and dips are always on my tricep day as well.
- Friday: Morning sprints outside. Shoulders and calves. Calves are neglected by so many but I always work them at least once a week. Arnold presses are my favorite on shoulder day, since I can always feel the burn.
- Saturday: Rest
- Sunday: Rest
- Note: We all have different goals and I do train differently during certain times of the year depending on if I am training for a competition. If you’re looking to lose weight and burn fat, you would increase the cardio significantly.
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 clean, healthy meals daily.
2. Do 15-20 minutes of abs every other day.
3. Give abs 48 hours rest between workouts. They are just like every other muscle and need proper rest to recover and repair.
4. Do 45-60 minutes of cardio 4-5 times a week.
5. Strength train to burn fat and calories.
What are the top 5 tips (specific exercises, diet advice, etc) you recommend for toning the thighs, hips and butt?
5. Glute machine.