Jana placed 9th at her very first National show and only motivated her to improve her physique and continue competing. She went on to take 3rd place at Team Universe as well as a second place at The North American Figure Championships. She now has her sights set on getting her pro card and becoming a well-known face in the fitness industry. With high spirits and the quest to continue to improve and perfect her body, Jana will continue to compete, model and promote the health and fitness industry.
Jana Stewart – Fitness Model Statistics
- Name: Jana Stewart
- Height: 5’4
- Weight: 120
- Hair Color: Black
- Bust: 35
- Waist: 25
- Hips: 35
- Location: Novi, Michigan
- Website: www.janastewart.com
Jana Stewart – Fitness Model Interview
Can you tell us a little about yourself?
I was born and raised in Southfield, Michigan. I’m the youngest 3 children (2 older brothers). My parents were very adamant about getting me involved in various activities at a young age. So I participated in softball, cheerleading, dance, gymnastics and theater all before I turned 16. In High School I continued to participate in cheerleading and pom –pon, I even tried my hand at powder puff football during my senior year. During that time, I also coached a cheerleading team in the inner-city where my Mother was a teacher. I went on to attend Florida A&M University where I gave athletics a break and concentrated on my studies, in 1996 I received a Bachelors of Science degree in Business Economics and went on to receive my Masters degree in Public Administration.
Upon completing graduate school in 1997, I moved to Atlanta, Georgia where I worked for Arthur Andersen LLP and IBM Corporation. In the summer of 1998, while planning a trip to Cancun, I decided to tap back into my athletic side by joining a health club so that I would be bikini ready for the beach. That day marks the beginning of a long, hard road that I’m still traveling down today.
In April of 2000, I relocated to Beverly Hills, California to work for an entertainment & fashion website. During my stay in California, I devoted countless hours in the gym trying to improve my body and health. Not only did I start and run a successful entertainment Public Relations firm, but I also became the official health & fitness guru consulting family, friends, and even strangers off the street. In August of 2001, I decided to put my training to the test by signing up with the Leukemia & Lymphoma society to not only raise $1300 to help find a cure for the deadly diseases, but also run the LA Marathon. Completing a Marathon was a tremendous accomplishment for me and only sparked my desire to explore different areas of health & fitness.
I relocated to Detroit Michigan in April of 2002 for a new job and to be closer to family. A few months after I arrived, I met the owner of Power House gym who convinced me to enter figure competitions. I was an avid reader of Oxygen magazine so it did not take much convincing to start training for my first show.
The year 2004 proved to be an exciting one for me. Placing 9thh at my very first National show only motivated me to improve my physique and continue competing. I went on to take 3rd place at Team Universe as well as a second place at The North American Figure Championships. I now have my sights set on getting my pro card and becoming a well-known face in the fitness industry. With high spirits and the quest to continue to improve and perfect my body, I will continue to compete, model and promote the health and fitness industry. Additionally, I am now lending my talents and services to help others achieve optimal fitness & health. With my eyes set on the moon I certainly plan to land among the stars.
How did you get started in the fitness modeling field?
I don’t have a very athletic background. I was a cheerleader in high school: and I tried my hand at a tad bit of modeling. I got into fitness modeling because I started reading Oxygen magazine. I wanted to look like the girls in that magazine, so I started training hard & then decided to compete. I recently signed with a modeling agency who markets me and gets me fitness modeling jobs.
What is the #1 thing you like best about being into fitness?
I LOVE the way I feel after a good workout. I feel like I can take on the world. Each day I challenge myself to do more & more in the gym, I love the changes that my body makes.
What has been your biggest accomplishment in the fitness field?
My biggest accomplishment has been being able to stick to a training & nutrition regimen. I would always read the magazines, do one thing one day, and something totally different he next. Now I know how important it is to be consistent. When you’re consistent, you see results!!!
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 think you should do both. Don’t wait for anyone to do things for you. Send out your pictures to all the magazines. Promote & market yourself. If you happen to come in contact with an agency, that’s great. My modeling agency has done wonders for me, but I started promoting myself before I started working with them.
Please describe a typical day for you. What is your daily routine like?
I wake up at 3:15 AM, train from 4 AM – 6 AM, I go home, check e-mail, prepare my food for the day, and then I go to work (I’m in the medical sales field). When my day is over, I head back to the gym for more cardio. Then I usually head to my manager’s office to discuss upcoming projects, etc. On Saturday’s, my friend Anita & I go to the gym and spend hours, we train, do cardio, play racquetball, swim, get in the sauna, and then have a healthy lunch (if it’s warm out, we head to the local University to run stairs, sprint, and do plyometrics). My Sunday’s consist of going to church and then just relaxing and preparing for the next week.
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?
I would suggest interval training. Sometimes when I only have 20 – 30 minutes for evening cardio, I may do something like run for 2 minutes, walk for two minutes, and lunge (either on or off the treadmill) for two minutes. I have more cardio programs on my website. (www.janastewart.com)
How much weight (pounds) should I focus on losing every week? What is a safe amount to make sure I keep it off?
That question is kind of tough to answer depending on how overweight you are. I think it would be safe to lose 1-2 pounds per 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?
I usually do cardio in the mornings on an empty stomach, then I eat some fruit before weight training. After my training , I eat a carb such as oatmeal or cream of rice.
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.
Sugar-free gum is a lifesaver!!! When I get sweet cravings, I either chew gum or eat sugar-free Jell-O.
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, turkey, tuna, orange roughy, oatmeal, asparagus, yams, protein powder.
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 slow and work your way up. Set goals each week, for example aim to do 3 / 30 minutes cardio sessions a week (walking on the treadmill is a good way to start). The next week, maybe add more time / and or more sessions. Don’t be discouraged, be patient, if you stick to a plan, you WILL see results.
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?
ALWAYS order your meat plain and your veggies with no butter. You can make those kinds of request almost anywhere. You have to be very careful of sauces, they can add tons of calories to your meal.
What exercises do you recommend for getting a bigger, rounder and fuller butt?
Squats, lunges, and step-ups work wonders for your buns!!! For cardio, use the rotating stairmill, do every other step and squeeze your buns!!!
What is the most challenging thing you deal with about consistently staying in top shape?
The boredom that comes with eating the same foods. I make it a point to shop at health food stores to see what low cal, low carb, low sugar things I can use to jazz up my food.
Please describe your normal diet. What do you eat in a typical day to stay in shape?
- Breakfast: 5 egg whites; ½ cup oatmeal.
- Mid-Morning Snack: protein shake
- Lunch: 4 oz. chicken, asparagus, small potato
- Mid-Afternoon Snack: apple & nuts
- Dinner: 4 oz. orange roughy, asparagus
What type of exercises do you include in your routine to stay in shape?
- Strength Training Exercises: Squats, lunges, leg presses, pull-ups, push-ups, bench dips, dumbbell curls, shoulder presses.
- Cardio Exercises: rotating stairmill, treadmill, recumbent bike
- Additional Training: I LOVE the Bosu Balance trainer. I do everything on it. For example, biceps curls, squats, crunches, etc. It makes you use your core, it’s great!!!
What are the top 5 tips (specific exercises, diet advice, etc) you recommend for developing toned and defined arms?
1. A clean diet is a must, the muscle will not show if fat is covering it!!! Try to eliminate sugar as much as possible.
2. Do cardio 3 – 5 times per week.
3. Weight train 3 – 5 times per week, high reps.
4. Be consistent, keep pushing yourself.
5. Keep your work-outs fresh. Don’t always do the same things, switch it up every few weeks.
What are your top 5 tips for losing unwanted body fat?
1. Sorry for being redundant, but a clean diet is a MUST!!!
2. A combination of weight training & cardio performed on a daily basis.
3. Limit sugar intake.
4. Perform regular cardio
5. Whatever diet you decide to get on, stick to it!!!
What are your top 5 tips for gaining lean muscle mass?
1. Eat plenty of lean proteins (chicken, fish, turkey)
2. Weight train regularly
3. Keep your diet clean
4. Consume only healthy fats
5. Limit sugar intake
What are the top 5 tips you recommend for staying motivated on a fitness plan and truly making a healthy lifestyle change?
1. Don’t get discouraged if you don’t see immediate results, stick to it
2. Set consistent goals, it will be easier to stick to a plan if you have a goal in mind
3. Get a training partner, you’ll be more focused when you have another person
depending on you
4. If you reach a plateau, switch things up a bit
5. Make some of your social activities fitness related, you will have fun and it will become a way of life
What is your training routine like? (Please include a few details – training split, sets/reps, exercises, types of cardio, etc.)
- Monday: Legs (lunges, squats, leg curls, extensions, step-ups)
- Tuesday: Back
- Wednesday: Arms
- Thursday: legs (plyometrics: pop-squats, jump lunges, etc)
- Friday: Shoulders
- Saturday: Full-Body
- Sunday: Rest (if I need it, sometimes I’ll take a brisk walk)
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?
5. I’m so serious….DIET!!!! You can do all the crunches in the world, but if there is a layer of fat covering your abs, they will not show. Cardio helps to.
What are the top 5 tips (specific exercises, diet advice, etc) you recommend for toning the thighs, hips and butt?
2. lunges, lunges, lunges
3. Cardio (rotating stairmill)