Heather Hentschel – Fitness Model Statistics
- Name: Heather Hentschel
- Height: 5’7″
- Weight: 145 pounds
- Date of Birth: 10/09/1985
- Hair Color: Brown
- Bust: 36A
- Waist: 26″
- Hips: 34″
- Location: Auburn, California
Heather Hentschel – Fitness Model Interview
Can you tell us a little about yourself?
I was born on October 9, 1985 and raised in the bay area of California. I lived in Pleasanton, California for about ten years. I’m the youngest out of three sisters. I was the outgoing and free-spirited child growing up. I was always outside with the neighborhood kids or playing with my large collection of Barbie’s. My parents never sat us down in front of a TV for entertainment and we were always outside until sundown. I had a fantastic and adventurous childhood. Pleasanton holds many dear memories from concerts in the park to Sunday service with my family. My childhood was filled with annual camping trips, incredible birthdays and lots of fun.
As a child, I was in tap, ballet, swimming, karate, basketball and gymnastics all before the age of 12. I never could make up my mind about what I wanted to do. I eventually grasped onto the sport of gymnastics. It was my first true love. I was a gymnast for about 5 years and I stopped at the age of 14 because I wanted to get back into dancing.
At the age of 20, I was living in my own place and had lots of freedom. I was always having parties at my apartment and I was always going out with friends. My diet mainly consisted of fast food because I was on a budget. Then one day I woke up with no energy and realized I had gained 15 pounds in 8 months! I knew it was time for a change. I put on my running shoes and ran a half mile and thought I was going to pass out, but I didn’t give up. For the next month I tried to eat better and went on runs about 4 days a week. That still was not enough, so I decided to get a membership at a local gym where my friend was a personal trainer.
It was a sunny afternoon and I even remember what I was wearing. I walked into the gym and signed up for a membership and personal training sessions. That day was the beginning of my new life. I was training twice a week and going to the gym 5 days a week. My trainer friend helped me out with everything, from how to workout to what I should eat. As time went by, our relationship went outside the gym. We became closer and about 3 months later, we started dating. So, now I basically had a personal trainer at my finger tips. As the training went on, I saw my body slimming down and I had more energy and was more confident with my outer appearance. It took another 4 months of pushing and testing myself to get even better results.
It took over a year and a half to burn off 20 pounds of fat and build muscle. From not being able to run a half a mile to running 3 miles a day was a huge accomplishment. The process was hard and I had many weak moments were I wanted to give up and just let myself go. There were times where I got so obsessed with my body that I was going to the gym twice a day, 4 times a week.
I had a real struggle to lose weight and deal with life, but in the end I learned that working out helped relieve stress and made me more confident, not only on the outside but also on the inside. My passion for modeling came back and since my body was in great shape, I wanted to become a fitness model.
So, I did everything to put myself out there. I tried out for Maxim, Oxygen and Women’s Health magazine. I got an agent and I started doing photo shoots and charity fashion shows for local designers. I told myself to never give up. I had transformed my body, mind and soul and I was happier than ever.
How did you get started in the fitness field?
Getting into the fitness field was kind of an accident. I was just going to the gym to lose a couple of pounds and work with my friend who was a trainer. My trainer was the one who really got me into fitness. He never let me quit and never gave up on me. Every time I thought I couldn’t do that last set, he helped me get through it. I wanted to show him I would never give up and he always remained positive which helped out immensely.
Through him and his passion for health and fitness and how he made me feel, I became a part of the fitness world. I started training my friends and showed them how to improve their eating habits also. Fitness became my life and I loved it!
What is the #1 thing you like best about being into fitness?
Being in control. I can do whatever I want to my body. I can slim down and tone up or I can build it up and get buff. I can take supplements and speed up the process or I do it naturally. I love finally having control over something in my life.
What has been your biggest accomplishment in the fitness field?
Having inner confidence. I never truly was happy with who I was. I pretended to be happy and always had a smile on my face, but on the inside I was dying for something different. Through working out and becoming fit, I now have inner and outer strength. I know I can push myself over and beyond my limit and that anything is possible when you put your mind to it. I found true inner confidence through working out. It brought out a whole new side of me. Sure, the attention is great but I know how hard I had to push myself to get to that point. I love who I am and I love every curve on my body. I love the confidence it gave me. I embrace my body and personality and it all works together to make me the best person I can be!
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?
First, set a goal to be on the cover of your favorite fitness magazine. I interviewed a few photographers and then hired the one I thought I would work best with. Try to choose somebody that you are comfortable with. The benefit of hiring your own photographer is that you can pick out your own outfits and choose which poses you would like to do. You are basically in control of the shoot. Pick the photos you like and send them to an agency.
Please describe a typical day for you. What is your daily routine like?
I wake up around 8:30 am and have breakfast which consists of 2 egg whites and one whole egg scrambled with ground turkey mixed in along with a banana and some water. Depending on my work schedule, I will either go to work from 10am-4pm or from 3pm-8pm, so if I work the later shift, I will pack a healthy lunch and dinner with a chicken breast, protein bar, salad (Italian dressing), steamed veggies, some fruit, bottled water, almonds and some hard boiled eggs. I eat about every two hours so I pack a lot of food with me. I’ll go to the gym and workout for about 2 hours and I start off doing about 15 minutes of stretching then 30 minutes of combined cardio on the treadmill. I train one muscle group a day and also do abs 4 times a week. When weight training, I do 5 different exercises for each muscle group for 3 sets of 15 reps. After weights, I cool down with some cardio on either the elliptical machine, treadmill or stair climber.
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?
Interval training on cardio machines for 30 minutes works great! Intervals consist of going super high intensity for 30-60 seconds and then taking 60 seconds to rest. Repeat this 10-15 times for a killer calorie burning workout!
How much weight (pounds) should I focus on losing every week? What is a safe amount to make sure I keep it off?
You should focus on losing 1.5 to 2 pounds a week. This small amount of weight loss will be easy to keep off and it’s a safe amount to lose each week.
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?
There are many different supplements on the market. Pre-workout drinks give you an extra boost of energy and help you remain focused during your workout. Try drinking your pre-workout drink 20 minutes before your workout. If you already have enough energy, a simple protein drink works great before your workout. Make sure you purchase a protein drink that does not have too much sugar in it. After your workout, if you don’t have a protein shake handy, you can eat some lean protein like chicken. Make sure you consume some sort of protein within 30 minutes after you workout.
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.
You can give into your cravings a little because if you don’t, it may lead to binge eating. Just make sure to do it in small portions. Salty foods like pretzels, popcorn and potato chips will make you retain water and make you bloated. If you’re craving salty foods, try to eat roasted sunflower seeds or almonds. There are many foods that will help satisfy your cravings, so do a little research and find healthy alternatives.
When I have a sweet tooth I love eating fruit and granola. Grapes are so good when having a sweet tooth, or if you’re craving chocolate, choose dark chocolate. It has less sugar and it’s better for you. “Skinny Cow” is a company that makes delicious low-calorie treats.
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?
Chicken breast, brown rice, eggs, ground turkey, protein power, fruit, veggies, almonds, tuna, salmon, green tea, peanut butter, soups (broth based, not creamy) and maybe some granola. This is a great shopping to start off with.
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?
Circuit workouts with weights and cardio 3 times a week works great. Eat breakfast every morning because this will help boost your metabolism and give you more energy throughout the day.
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?
There is a book called “Eat This, Not That.” It has great guidelines on how to eat out. The first thing you can do when ordering meat is to ask if it can be grilled (try to stay away from breaded). Eliminate all sauces that are creamy such as ranch and mayonnaise. Most restaurants have nutritional guides to help you. Instead of ordering soda, choose tea or water.
What exercises do you recommend for getting a bigger, rounder and fuller butt?
1. Squats (3 sets of 15 reps)
2. Walking lunges (3 sets of 20 reps)
4. Hamstring hyperextensions.
5. Leg press machine (3 set of 15 reps)
What is the most challenging thing you deal with about consistently staying in top shape?
Eating! I love food and sweets are my weakness. If I don’t eat every 2 hours then I tend to want to eat everything! When I’m sad or having a bad day I tend to want to eat pizza or something greasy. I do have days when temptation is there but my willpower takes over. Food is the most challenging because there are so much delicious things to eat, especially during the holidays.
Please describe your normal diet. What do you eat in a typical day to stay in shape?
- Breakfast: I have 2 egg whites and one egg with some lean ground turkey meat all scrambled together along with a piece of fruit and some water.
- Mid-Morning Snack: A handful of almonds with yogurt and apple slices with natural peanut butter.
- Lunch: Either a salad with light Italian dressing or a chicken breast with steamed veggies.
- Mid-Afternoon Snack: I have a protein shake in the morning that consists of 10 ounces of nonfat milk, one banana and a spoonful of natural peanut butter and ice. I blend it up and it makes a great snack.
- Dinner: Chicken breast, veggies and a cup of brown rice.
What type of exercises do you include in your routine to stay in shape?
- Strength Training Exercises: I weight train with different exercise for 3 sets of 15-18 reps. I like doing the leg press, squats, lunges, calf raises, kickbacks with resistant bands, prone hyperextensions which is an exercise on the yoga ball to strengthen my hamstrings. For arms, I like doing resistant bands, arm curls with dumbbells and tricep pushdowns.
- Cardio Exercises: I run for 3 miles at an incline. I also like the elliptical and do it for 30 minutes.
- Additional Training: Swimming, cardio kickboxing for an hour, hiking for about 2 hours, spin class and yoga.
What are the top 5 tips (specific exercises, diet advice, etc) you recommend for developing toned and defined arms?
1. Dumbbell curls
2. Close grip push-ups
3. Rope arm curls
4. Bench dips
5. Tricep pushdowns
What are your top 5 tips for losing unwanted body fat?
1. Interval cardio training for 20-30 minutes, 4-5 times a week.
2. Eat clean and focus on veggies, fruits, fish and chicken.
3. Stay motivated and workout at least 4-5 times a week.
4. Drink plenty of water.
5. Eat 3 healthy meals a day with 2-3 snacks.
What are your top 5 tips for gaining lean muscle mass?
1. Consume large amounts of protein (chicken, fish, almonds).
2. Drink plenty of water.
3. 30-45 minutes of intense cardio.
4. Light weight training with more reps.
5. Eat breakfast, lunch and dinner with snacks in between. Try to eat at least every 3 hours.
What are the top 5 tips you recommend for staying motivated on a fitness plan and truly making a healthy lifestyle change?
1. Write your goals on paper. Tape them up where you see them every day.
2. Set realistic timelines. Each month, set a goal weight you would like to reach.
3. Buy a pair of “goal” pants or a bikini that you would like to fit in.
4. Stay positive. Rome was not built in a day. Hard work pays off.
5. Do not compare yourself to other women or celebrities. You are unique and beautiful in your own way. So if you feel good, then you’re doing great.
What is your training routine like? (Please include a few details – training split, sets/reps, exercises, types of cardio, etc.)
- Monday: Chest, shoulders and arms.
- Tuesday: Back day.
- Thursday: Legs.
- Friday: Cardio.
- Saturday: Rest
- Sunday: Rest
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. Drink lots of water.
2. High cardio intervals 4-5 times a week.
3. Abs workouts. Floor crunches and incline sit-ups are great.
4. Eat a clean diet.
5. Eat 5 small meals a day.
What are the top 5 tips (specific exercises, diet advice, etc) you recommend for toning the thighs, hips and butt?
1. Walking lunges.
2. Mule kicks with resistant bands.
3. Wall squats with weight (if possible).
4. Hip thrusts on the floor.
5. Leg raises or kickbacks.