Josephine Dalton Fitness Model Interview and Photos


Josephine Dalton – Fitness Model Statistics

  • Name: Josephine Dalton
  • Height: 5’6”
  • Weight: 135lbs most of the time, 130 lbs on stage
  • Date of Birth: 09/12/1973
  • Hair Color: Dark brown
  • Bust: 36C
  • Waist: 26
  • Hips: 36
  • Location: Las Vegas, Nevada
  • Website:

Josephine Dalton – Fitness Model Interview

Can you tell us a little about yourself?
I’m an ACSM-HFI, NASM-CPT certified personal trainer located in Las Vegas, NV. I do private in-home personal training, strategic body sculpting for women and figure coaching for bikini competitors. I am formally educated in pre-medicine and exercise science at Iowa State University and the US Naval Electronics A-schools.

I was born in Camp Lejeune (a Marine air station in North Carolina). My mother is Filipina and my father was a marine back from the Vietnam war, where he met my mother. They divorced when I wasn’t even a year old. My mother remarried to another Marine and moved to Panama City, Fl where I lived from age 5 to 18. Growing up, I was unlike my siblings. I was considered remarkably intelligent, athletic & talented in the performing arts. I was also extremely hyper and unable to focus on anything for more than a couple of minutes; my grades showed this. Most of my time at school I was off in lala land and could never remember anything! I also suffered from severe insomnia and intermittent allergic reactions to things I wasn’t allergic to before. I continually failed my high standard setting parents in just about everything academic, but I excelled in many sports, especially softball. I ran the 800m run in track & field, where I was always 3rd place at the meets (never worse or never better). I also excelled in the performing arts, especially acting and singing, but my parents quickly put a stop to that; I always thought it was because they feared I’d give up on academics to move to LA to try to become a superstar. I can’t blame them for being over protective and over safe.

After high school, I joined the US Navy. Basic training was not a physical challenge to me. I even came out with a roaring 6 pack and a body worthy of an NPC figure competition. My physique stayed all through my military service. During my service, I developed migraine headaches which doctors could not help me control, and I was eventually discharged for a seizure disorder that was exasperated by alcohol use. It was the “Asian flush” gene I inherited.

After my discharge, with nowhere to go and no idea what to do with my life. I fell into a world of drugs and alcohol after meeting some bodybuilders in Florida. Thus starts my 9 year battle with myself against illegal and prescription drug abuse, low self-esteem, depression and my own health issues. All ending in 2006 with a win at a bodybuilding show in San Diego, CA.

How did you get started in the fitness field?
My first memory of the gym was when I was just starting grammar school. During the summers, my mother would go to the gym. I would watch her through the nursery room window, dreaming of being able to go out there and join her. 6 years later, I got my chance with bring your daughter to the gym day. It was one of the most exciting days of my life ! 2 years later I signed up for weightlifting class for my PE credits. Although there were plenty of girls in the class, the boys took notice to how strong I was and next thing I knew, I was lifting with the smaller guys of the football team. By graduation, I as bench pressing 135lbs and I was only 125lbs at the time!

All my adult life (with the exception of my “dark years” from 1997 to 2006) I have always looked fit, no matter how much I slacked in the gym. And I honestly never had to diet. From 1998 to 2003, I stopped working out giving in to peer pressure from my boyfriend and his unhealthy family) because my working out was considered “vain & obsessive” and I went from a sleek size 3 to a pudgy and unhappy size 12.

In 2004, enduring the final days of my last cocaine addiction I moved from Iowa to California and was hired by the Sports Club LA as a trainer. That was one of the most enriching experiences of my life. I was challenged to lose all the weight and start looking like a trainer. I was successful although I learned how much harder it was for me to lose fat. I also discovered I was hypoglycemic and that eating like a bodybuilder actually cured many health problems I had. I had stumbled on something that teams of doctors could not after almost a decade of tests & therapies. I didn’t start fitness modeling until 2005 when I entered my first Ms. Bikini America regionals and took 2nd!

What is the #1 thing you like best about being into fitness?
I cannot say I can decide between looking good or the agility and strength fitness gives me. They are both neck and neck.

What has been your biggest accomplishment in the fitness field?
Unlike most fitness models and aspiring fitness models, I get published WITH an interview or bio, and not in an erotic position with a thong flossing my butt. I guess you can say, despite having a sexy body, I feel the fitness field sees “me” before it sees my body. Or maybe I’m just not sexy enough 😉

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 of all, always look the part! Fitness modeling is about fitness and what you are trying to sell. It’s not about you and your glory. You are simply a hired body. Get that drilled into your head. Get pictures that show what shape you are in and never send photos of you in shape, then go off and gain a bunch of weight. You never know if you might get called in for a shoot (tomorrow)!

josephine-dalton-11Depending on what part of the fitness industry you want to model for will determine your next step. If you want to do tradeshows; contact companies that hire tradeshow models. O the tradeshows and network; hand out your zed cards, business cards, or prints that might catch the eye of the person doing the hiring…and be personable! If you want to model fitness clothing, I say find yourself an agent that works with fitness models. If you just want to get published; you can contact staff photographers or the editors. If you want to be a fitness spokesmodel for a nutrition company or website; I would say earn some titles as well as what I just stated above.

I would also suggest attending the Fitness Model International seminars. The one in 2008 has provided me with more helpful information about becoming a working fitness model than anything I’ve ever done.

Please describe a typical day for you. What is your daily routine like?
This is hard to say because I work nights at a nightclub, have scattered personal training sessions and I am also a part time model & aspiring actress so I get last minute gigs or casting call notices. On a day free of last minute castings; I wake up at 3pm, immediately drink a light protein shake with some juice. I hit a cardio machine for about 45-60minutes then have a full breakfast. I don’t do morning cardio on an empty stomach due to hypoglycemia. On my days off, I do whatever and eat every 3 hours. Sometime around midnight, I will go in for my evening workout. If I am training for competition, I will throw in another cardio session. On days I train my clients, I will get their workouts in anywhere between 3 and 8pm, squeezing in my workout if I have to work at the club that night. If not, I at least try to work out after my shift. Nightclubs are draining, no matter how short the shift is. I am in bed between 6 am and 8am. Because modeling gigs and casting calls can come up out of nowhere, I have to be ready to adjust on the drop of the dime. Sometimes, I can’t get a workout it ! I know, it sucks!

After almost 20 years of training, I don’t ever need to write anything down nor plan my workout in advance. I just remember what days to do what. Normally, I do a 5 day split; with one day for legs, arms, chest & shoulders, back, and one day specifically for my rotator cuff exercises. For cardio, I prefer jogging and the stairmill, but only if I need to lose fat. Then in that case, I will throw in a second cardio 4 days a 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?
Running, by far!

How much weight (pounds) should I focus on losing every week? What is a safe amount to make sure I keep it off?
I feel 1-2 lbs a week is safe. The dietary and physically activity adjustments needed for that amount of a change will be easier to adhere to and maintain after desired weight has been achieved. Anything more than that might cause burnout.

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 good complex carbs before a workout. After the workout, I have seen gains with both simple carbs and complex carbs. I prefer low glycemic fruit, like berries and grapes.

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 used to crave junk food on my original diet. But my last diet, I replaced most of my carbs with fruits and all those cravings vanished ! As for salty foods; I’ve never craved them. For my clients, I do recommend & encouraged cheat meals. No all out cheating or cheat days, though.

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?
Always choose lean cuts of meat (chicken breast, turkey breast, fish are great), clean, unprocessed complex carbs (brown rice, sweet potatoes, oatmeal,) and low glycemic fruits.

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?
I always recommend you hire a trainer and dietitian/nutritionist (if your trainer is not certified in nutrition). If you think you cannot afford one, ask yourself if you can afford the medical bills later in life because you said you cannot afford it right now? Even for once a week; the investment is worth it . If anything; hire an online trainer. Some trainers offer great deals online, but do remember that your program won’t be as detailed and personalized as it would be if you hired an actual trainer in person.

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 can always request a healthy menu first. If there is none; you can ask server to hold off on oils and fatty additives. All restaurants offer salads; order one with no cheese and no dressing (or dressing on the side in which you lightly dip your fork into before stabbing at your greens). You can also skip appetizers and the bread/butter and desserts. Another strategy is to cut your food in half and box the other half for later.

If a scheduled meal is upon you add you won’t be near your fridge anytime soon, but do have access to fast foods, you do have some healthy options. Choose a small chicken sandwich with no mayo and ditch half the bread, a chicken salad with no cheese or dressing, grilled chicken strips with fruit or chicken fajita pita (Jack in the Box). Research your local fast foods options and have them memorized ahead of time in case situations like this come up.

What exercises do you recommend for getting a bigger, rounder and fuller butt?
Heavy squats and lunges and supine hip bridges.

What is the most challenging thing you deal with about consistently staying in top shape?
My erratic schedule that sometimes prevents me from eating or getting in a workout. Or busting my butt and going months without any gigs and resisting the urge to go off my program for more than a week because of it.

Please describe your normal diet. What do you eat in a typical day to stay in shape?

  • Pre-Breakfast: Light protein shake with juice
  • Breakfast: egg whites with tomatoes, Irish oatmeal & fruit
  • Mid-Morning Snack: Fish & a natural complex carb
  • Lunch: Cottage cheese and fruit
  • Mid-Afternoon Snack: fish and fruit
  • Dinner: yogurt and fruit

What type of exercises do you include in your routine to stay in shape?

  • Strength Training Exercises: Free weights & machine weights (a lot of them)!
  • Cardio Exercises: Jogging, Stairmill and recumbent bike
  • Additional Training: Off road running & hiking

What are the top 5 tips (specific exercises, diet advice, etc) you recommend for developing toned and defined arms?

1. Train your biceps, triceps & delts at least once a week.
2. Follow strict form to reduce risk of injury.
3. Train each muscle at least once a week with ‘at least’ 3 exercises of 3 reps each. Probably no more than 5 exercises/sets .
4. For tone, keep with lower weights and higher reps.
5. Watch your diet. Body fat is part of tone.

What are your top 5 tips for losing unwanted body fat?

1. Never skip breakfast and always eat at 2.5-3 hour intervals.
2. Drink at least a gallon of water a day.
3. Refrain from high glycemic carbs and sugars, especially processed foods and high fructose corn syrup.
4. Get enough rest every night and take rest days off from training every few days, so that muscle will grow.
5. Choose either a shorter (20-30 minute) high intensity cardio session or a longer (45-60 min) moderately intense session with a machine/mode of your choice.

What are your top 5 tips for gaining lean muscle mass?

1. Make sure your protein intake is adequate for YOUR needs.
2. Make sure your carbohydrate intake is adequate; not too much or insufficient for YOUR needs.
3. Train with heavier weights and fewer reps.
4. Hit each muscle you want to hypertrophy at least once a week
5. Allow yourself plenty of sleep and rest days 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. Set reasonable and attainable goals and remind yourself of your goals daily.

2. Accept your genetics!

3. Surround yourself with people who support you and your goals and be strong to stand up against or ignore the ones who try to sabotage you, whether they do it intentionally or unintentionally. If you have to explain to them what those goals are and how they may be sabotaging you; they are more likely to back off.

4. Choose activities you will enjoy.

5. Mentally envision the goal, not the changes that you must endure while you are training for that goal. If you want to reach a size 6; think more about what you will look like at a size 6 versus getting obsessed with the scale between now and then.

What is your training routine like? (Please include a few details – training split, sets/reps, exercises, types of cardio, etc.)

  • Monday: Back
  • Tuesday: Legs. I will choose 2 compound movements and one isolation movement for each muscle.
  • Wednesday: Rotator cuff post-rehab training (too detailed to list).
  • Thursday: Off
  • Friday: Arms & shoulders. Because of my shoulder issue, I have to train with light weights and very high reps (20+)
  • Saturday: Off
  • Sunday: Chest
  • Core: I throw in 1 to 2 core exercises every day. Whatever I feel like doing that day.
  • Note: This is never set in stone because of my erratic schedule.

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. Cardio for the rest of the fat reduction.
3. Train your abs in conjunction with the rest of the core muscles.
4. Stay away from salty foods since they will cause you to retain water and try to drink at least a gallon of water a day, to get rid of water retention.
5. Eat small & frequently to help minimize the full belly look.

What are the top 5 tips (specific exercises, diet advice, etc) you recommend for toning the thighs, hips and butt?

1. I recommend more compound movements as the bread & butter of your leg routine; squats & lunges are 2 of the best choices.
2. Make sure you eat plenty of carbs before a hard leg workout to ensure you have enough energy.
3. Watch your form in the mirror or have someone spot you to prevent risk of injury.
4. Incorporate flexibility training into your program as well and always stretch after a good leg workout.
5. Always warmup and cool down with 5-10 minutes of light cardio before and after your leg workout.

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  1. Anwar Qureshi on

    I have read your exercise and diet plan which is very impressive. Concerning your Wednesday schedule about rotator cuff training, it caught my attention because I am suffering from a left shoulder injury. It looks like it happened while doing incline dumbbell flys. I might have a rotator cuff injury. I am still going to the gym and can do push-ups to keep myself fit and toned but I avoid shoulder exercises. Could you please suggest what to do for my injury?

    • Hi Anwar – The first thing you should do is get your shoulder checked out by a specialist to make sure you don’t have any serious issues. You should also avoid doing chest exercises if it causes any pain in the area since the shoulders are heavily involved in all chest training.

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