I started competing in Figure in Spring of 2003. I have competed in the Northern Kentucky, Battle of Champions, Natural Upper Ohio and Natural Northern USA. I’m also a Registered Veterinarian Technician and a Registered Nail Technician. My goal in fitness/figure is to get my IFBB Pro card!
Heather Bear – Fitness Model Statistics
- Name: Heather Bear
- Height: 5’0
- Weight: 120 off-season, 108 on-season
- Hair Color: Dark brown
- Bust: 34 DD
- Waist: 24
- Hips: 32
- Location: Indiana
Heather Bear – Fitness Model Interview
How did you get started in the fitness modeling field?
I set a goal to lose weight for my October 03 wedding. I contacted Jenny Hendershott for advice. She helped me lose 30 pounds (all through the internet). I then wanted to set another goal of competing in spring of 04. I competed in 3 shows and placed in the top half of my class each time. I loved it so much I started to diet for the Fall 04 shows until I found out I was 11 weeks pregnant. I then set another goal of competing 6 months after delivery. I had 58 pounds of baby weight to lose and I did it. I have competed several times since then and have placed in the top 5.
What is the #1 thing you like best about being into fitness?
Motivating “moms” and other women who think they can’t lose their weight.
What has been your biggest accomplishment in the fitness field?
My biggest accomplishment in the fitness field is loosing 78 pounds w/out belonging to a gym. I did it w/ proper diet, treadmill and a set of 10 pound weights w/ my daughter in her swing.
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 make sure your physique looks good and then get a photographer to make a portfolio of you. Find a photographer that is “known” in the fitness industry.
Please describe a typical day for you. What is your daily routine like?
I never have the same day: I wake up, make my daughter breakfast, make my meals for the day, (eat every 3 hours), check e-mail, play w/ Izabella, weather depending take her for a walk, do my running errands, put Izabella down for a nap, weight train in my garage, make her lunch, make husband dinner, check e-mails, do house chores, clean up dishes, check e-mails, give Izabella bath, play w/ her, put her to bed, shower, spend time w/ husband, bed. I also work 2 10 hour days as a veterinary technician, nail technician along w/ making meals, doing cardio/train, check e-mail and spend time w/ the family
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?
Sprint, Sprint, Sprint.
How much weight (pounds) should I focus on losing every week? What is a safe amount to make sure I keep it off?
How much weight you lose depends on your height & weight and what you want to lose. Is this for a competition or just every day living? If this is just for living a healthy lifestyle 1-2 pounds a week is efficient to take and keep off.
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 just eat every 3 hours, no matter where I am or what I am doing. I never have the same day twice, so I workout when I can. I also take Glutamine twice a day for muscle recovery.
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 add Splenda to everything or snack on sugar-free chocolate/cookies. Drink a lot of water when you get hungry and try to stay busy. Don’t beat yourself up if you have a cookie. Eat “bad” food in moderation. If you totally take it away, you will crave it more
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?
Fresh chicken breast, lettuce, plain oatmeal, eggs (not egg white substitute), cream of wheat, splenda, tuna (soaked in water, low sodium), mustard, yogurt (low sugar, low carb), spray butter and dressing, (low sodium)
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 w/ the right meal plan, do daily cardio (at least 45 min. a day) and weight train 5x week. Contact someone to help you achieve your goals. You need to start w/ small goals and work your way 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?
When I go to a restaurant I pass up the appetizers, I have them make my steak plain, dressing/butter on the side, make sure they add no salt to anything and order plenty water
What exercises do you recommend for getting a bigger, rounder and fuller butt?
I wish I had this problem: I definitely do not need a bigger butt. Lunges will add muscle to your butt.
What is the most challenging thing you deal with about consistently staying in top shape?
My most challenging thing I deal with is realizing that it’s not the end of the world if I don’t get my workout in today, there is always tomorrow!
Please describe your normal diet. What do you eat in a typical day to stay in shape?
- Breakfast: 6 egg whites
- Mid-Morning Snack: 1 serving cream of wheat or ½ cup oatmeal w/ 1 packet of Splenda and scoop of Glutamine
- Lunch: salad w/ white meat & spray dressing
- Mid-Afternoon Snack: shake w/ Glutamine and a small apple or grapefruit
- Dinner: white meat w/ green vegetable. Shake before bed
What type of exercises do you include in your routine to stay in shape?
- Strength Training Exercises: I train one body part a day with dumbbells 5x week
- Cardio Exercises: My cardio consists of walking on my treadmill or sprinting on track
- Additional Training: Taking my daughter for a walk in her stroller
What are the top 5 tips (specific exercises, diet advice, etc) you recommend for developing toned and defined arms?
1. High protein diet
3. Weight train w/ dumbbells
4. Dumbbell curls
5. Tricep push-up
What are your top 5 tips for losing unwanted body fat?
1. Have a high protein diet
3. Weight train
4. Stay motivated
5. Get plenty of sleep
What are your top 5 tips for gaining lean muscle mass?
1. High protein diet
2. Train like you want it !
4. Be patient
5. Drink at least a gallon of water a day
What are the top 5 tips you recommend for staying motivated on a fitness plan and truly making a healthy lifestyle change?
1. Set a Goal
2. Work your butt off to achieve that goal
3. Stay w/ your meal plan
4. Be patient
5. Be around positive people
What is your training routine like? (Please include a few details – training split, sets/reps, exercises, types of cardio, etc.)
- Monday: Chest, cardio
- Tuesday: Back, cardio
- Wednesday: Arms, cardio
- Thursday: Legs, cardio
- Friday: Shoulders, cardio
- Saturday: 45 min. cardio (treadmill)(walking)
- Sunday: off
- Note: I train all bodyparts w/8 different exercises w/ 15-20 reps. I superset 2 exercises at a time. I never do the same workout!!!!
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. Diet, diet, diet
2. Low carb, low-fat diet
4. Crunches during cardio
5. Cardio on an empty stomach
What are the top 5 tips (specific exercises, diet advice, etc) you recommend for toning the thighs, hips and butt?
1. Low carb diet
2. Pop squats
5. Walking/running on an incline