Heidi Carter – Fitness Model Statistics
- Name: Heidi Carter
- Height: 5’5″
- Weight: 120 pounds
- Date of Birth: 03/09/1985
- Hair Color: Blonde
- Bust: 34C
- Waist: 27″
- Hips: 35″
- Location: Salt Lake City, Utah
Heidi Carter – Fitness Model Interview
What is your background?
I have been a personal trainer for the past 7 years. I am certified in NASM CPT, NASM PES, NASM CES, Nutrition, Yoga instructor and CPR/AED.
How did you get started in the fitness field?
I got started in high school with cheerleading, weight lifting and gymnastics.
What is the #1 thing you like best about being into fitness?
I love being active and pushing my body to its limits.
What has been your biggest accomplishment in the fitness field?
I completed the Tough Mudder when I was five months postpartum. It was a 12 mile obstacle course in cold weather.
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 competed in a fitness and figure show and that’s how I got noticed. From there I got some photos and contacted different fitness websites.
Please describe a typical day for you. What is your daily routine like?
I workout first thing in the morning when its cool and I feel motivated. I like to complete it before I get busy with my day. I take care of my 12 month old baby and train a few clients throughout the day. Right now I have a gym in my house so it makes it easy to juggle work with being a mom.
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?
Intervals always! 20-30 minutes of HIIT cardio can go a long way!
How much weight (pounds) should I focus on losing every week? What is a safe amount to make sure I keep it off?
I always suggest 2 pounds per week. If you lose more, you may be losing muscle and just gain it back down the road. Why work so hard only to gain it back? Just do it right the first time.
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?
For supplements, I like Oxyelite Pro for a good fat burner and a something to jump-start my day. If you want to add muscle, then add some creatine to your workout. Post workout, I drink a whey protein shake. For food, I try to do cardio on an empty stomach because I feel better and don’t get side aches. But I ALWAYS eat prior to weight lifting and have something simple like a banana and a protein shake.
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.
Make sure you are keeping your diet balanced (getting enough fats, carbs, proteins). Try different things throughout the day such as cinnamon in your oatmeal for breakfast, fruits for sweets, salsa for spicy, and rice cakes for salty. That way you get all your cravings in a good way.
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?
Stick with the perimeter of the store along the outside. The center aisles are mostly junk foods. Stick with foods from a plant not made in a plant. Focus on yams, brown rice, oatmeal, fruits, vegetables and lean protein.
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 small and make a healthy habit. Diet is the most important, so focus on small workouts but keep your diet as clean as possible.
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?
Stick with chicken and veggies for the most part. Avoid the appetizers and desserts.
What exercises do you recommend for getting a bigger, rounder and fuller butt?
Squats are incredible for building a tight round butt. Make sure to keep your weight back on your heels not on your toes.
What is the most challenging thing you deal with about consistently staying in top shape?
Food. It’s around you all the time and everyone temps you to eat bad.
Please describe your normal diet. What do you eat in a typical day to stay in shape?
- Breakfast: Oatmeal with egg whites, cinnamon as flavoring (sweet).
- Mid-Morning Snack: Fruit and Greek yogurt (sweet).
- Lunch: Rice bowl with chicken and veggies and fresh salsa (spicy).
- Mid-Afternoon Snack: Cottage cheese and rice cakes (sweet).
- Dinner: Spinach salad with almonds, fruit, oil based dressing, chicken (sweet before bed). I also drink water all day, plain or with crystal light.
What type of exercises do you include in your routine to stay in shape?
Strength Training Exercises: I pick one each day:
- Chest and Triceps
- Back and Biceps
- Shoulders and Abs/Core
- Try a fun activity on 5th day (biking, skiing, playing at park, yoga)
Cardio Exercises: Intervals for 30 minutes either on stairs or treadmill.
What are the top 5 tips (specific exercises, diet advice, etc) you recommend for developing toned and defined arms?
1. Eat a clean diet.
2. Train each muscle (3 muscles in triceps, 2 in biceps).
3. Add arms training to other exercises (when lunging do curls).
4. Lift heavy weights to overload the muscle and make it grow.
5. Always use proper form and technique.
What are your top 5 tips for losing unwanted body fat?
1. Eat a nutrient dense whole food diet.
2. Drink lots of water every day.
3. Eat a lean protein at each meal.
4. Include weight lifting into your fitness routine.
5. Do interval training for your cardio workouts.
What are your top 5 tips for gaining lean muscle mass?
1. Increase your protein intake.
2. Use mass building multi-joint compound exercises.
3. Add creatine to help build muscle.
4. Drink a whey protein shake post-workout for recovery.
5. Have some slow releasing casein protein before bed.
What are the top 5 tips you recommend for staying motivated on a fitness plan and truly making a healthy lifestyle change?
1. Plan ahead or plan to fail.
2. Prepare foods for the week so you snack on healthy things.
3. A rice cooker is the best thing ever! I cook quinoa, steel cut oats, potatoes, eggs, meat, veggies and pretty much everything in there!
4. Don’t beat yourself up. Nobody is perfect so stay positive and keep trying.
5. One cheat meal won’t make you fat, just like one healthy meal won’t make you skinny. Get back on track after slipping up and stay positive.
What is your training routine like? (Please include a few details – training split, sets/reps, exercises, types of cardio, etc.)
- Monday: 2 minute run, 2 minute walk repeat for 30 minutes. Chest and triceps.
- Tuesday: 2 minute fast, 2 minute slow stair climber for 30 minutes. Legs.
- Wednesday: 2 minute run, 2 minute walk for 30 minutes. Back and biceps.
- Thursday: 2 minute fast, 2 minute slow stair climber for 30 minutes. Shoulders and abs.
- Friday: Off.
- Saturday: Fun day (biking, hiking, skiing, swimming, etc).
- Sunday: Yoga.
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. A clean diet is absolutely crucial for a lean stomach.
2. Cut back on starchy carbs at night (rice, bread, potatoes, pasta).
3. Drink water all day long to stay hydrated and full.
4. Abs are made in the kitchen, not in the gym.
5. Add core workouts intertwined with all your workouts.
What are the top 5 tips (specific exercises, diet advice, etc) you recommend for toning the thighs, hips and butt?
1. Walking dumbbell lunges.
2. Deep barbell squats.
3. Barbell step-ups to a bench.
4. Balance training versus machines (standing on one leg, single leg squats).
5. Stair climber.