Michele is a training addict, female bodybuilder and fitness model. Her parents were always active and instilled a love of physical fitness in her from a young age. She devoted herself to several sports such as gymnastics, figure skating and, of course, biking and skiing. Michele’s passion for weights and dumbbells developed from the time she was in rehabilitation for her knees. Aside from running, lifting weights was the only way she got satisfaction. At first slowly, then with growing intensity. she had discovered her second obsession! Michele set about being reborn and wanted to know everything about nutrition and training.
Michele Levesque – Fitness Model Statistics
- Name: Michele Levesque
- Height: 5’4
- Weight: 105
- Hair Color: Blonde
- Bust: 35
- Waist: 24
- Hips: 33
- Location: Montreal, Quebec, Canada
Michele Levesque – Fitness Model Interview
Can you tell us a little about yourself?
I come from Bromont, a small village known as the capital of mountain biking and skiing. My parents were always active and instilled a love of physical fitness in me from a young age. I devoted myself to several sports such as gymnastics, figure skating and, of course, biking and skiing.
I have always had an intense temperament and am always on the lookout for a new challenge, a new obsession. For years, I let off steam in track and field, where I progressed from the sprint to running 30 kilometres on the road!
Running was my drug, my inspiration, my decadence, my release, until the day when I had to have surgery for knee problems. My world fell apart and I lapsed into gloom and despair. I had lost my best friend.
My passion for weights and dumbbells developed from the time I was in rehabilitation for my knees. Aside from running, lifting weights was the only way I got satisfaction. At first slowly, then with growing intensity. I had discovered my second obsession! I set about being reborn and wanted to know everything about nutrition and training. One day while leafing through magazines, I told myself that one day I would be the person on the cover! But first I had to find a good coach to lead me to the top. Francine Savard of Proactif lit my path. That is when a beautiful love story was born between her and me. The passion for training!
I have now lived in Montreal for about ten years. I came here to study kinesiology at the Université du Québec à Montréal and continue in massotherapy. I have worked in this profession for five years.
In the near future, I see myself on the cover page of a magazine and I plan to return to studies in physiotherapy. I have been dreaming of competing for a very long time. I continued to dream and let time pass by until last November when I participated and WON my very first competition!
The biggest challenge was to increase my self-esteem and confidence. I realized how important the spiritual side was and then it finally clicked. If I wanted to feel good on the outside, I had to feel great on the inside. I eliminated all my negative thoughts and concentrated on serenity and peace. Only then did I finally find the mental strength and assurance I needed to achieve my dreams. This competition has been a learning experience. By believing in myself, I reached perfect harmony between my body and mind.
How did you get started in the fitness modeling field?
I did my first body fitness competition a few months ago and I won the overall title. From there, I saw that I had the potential to go further in the fitness industry. I am just starting and hope to have tones and tones of contract!
What is the #1 thing you like best about being into fitness?
Training his my passion. And I get to train ever day when I am close to a competition. I am like a little angel with wings! I just love all the process when getting prepare for a competition. The diet, the suits, the poses… EVERYTHING! And when the day comes, there his no better place than being on a stage… and smile!
What has been your biggest accomplishment in the fitness field?
Be confident, be focused on myself. I had a very low self estimate, low confident in myself. I was always comparing myself with some other girls that I saw in the gym, at school, on the street. They always had something more than I did; more beautiful , more fit, longer legs, blonder hair. Preparing for my first competition made me focused on who I really was and what were my strong assets. I trained for myself and not for others. I meditate a lot on increasing my confident. And I came out on the stage shinning and sure about myself and what I was capable of. I prove to myself that I can even more beautiful and fit than anybody else!
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 the best his to be seen participating in contest, shows… When you participate in a contest, there are always influential people who are there with the media. You get exposure, you get notice by photographers, television, magazines. Have a website done and business card. You are always ready to give your phone number or email if someone his interested. When participating in contests, you meet a bunch of people who can give you contact. And they get to see you in action, see your personality and see if they would like to work with you.
Please describe a typical day for you. What is your daily routine like?
I wake up at 5 o’clock in the morning. I eat my egg whites and get dress to go to the gym. At 6:00, I start my workout. It last about 1:45. I go to work right after so I take my shower at the gym. I work from 9 to 4 has a massage therapist. After work, I get home, eat, prepare my lunches and my gym bag for the next day. I spend a few hours with my man, watch a tinny bit of TV and go to bed around 8:30.
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 for 30 minutes. On the treadmill, warm-up 5 minutes and start doing 2 minutes sprint, 1 minutes jog for 25 to 30 minutes. Finish with a 5 minutes cool-down. You can also integrate cardio in your workout session. We call it circuit training. You can work your whole body in one workout. Lets say you have 7 different exercises both upper body and lower body. You do them one after the other, taking a 45-60 second rest between each exercise. After the series of seven you jump on the rope and do 5 minutes of intense cardio. And you repeat the same thing for 3 to 4 times.
How much weight (pounds) should I focus on losing every week? What is a safe amount to make sure I keep it off?
0.5 to 1 pound a week. That way, you will have energy to do your workout. and you will not have flawless skin. And you fat will slowly transform into muscle.
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?
Before your training always eat protein. Eggs, yogurt with fruits, cottage cheese… (depending if you trained in the morning or evening). After your workout always have some carbs. Oatmeal, potatoes, even bread his good after a good workout! And, important. Take glutamine. With will help your muscles recuperate faster. Here his a little trick! I drink a cup of green tea before and after my workout. It activates my metabolism and help me burn more fat. And , it’s also a good anti-oxidant!
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 just got to get use to it. If your mind is really focused on your goal… A bag of chip won’t even bother. Give yourself a cheat meal once a week. That way, you won’t binge yourself on the next fast-food restaurant. It’s all in your head.
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, horse meat, eggs, oatmeal, brown rice, sweet potatoes fruits that contains a lot of fiber, vegetable, vegetables and vegetables.
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?
First of all, hire a trainer. Start slowly, on the cardio machine and very light weight. Go very slowly with your diet to. Don’t be to drastic. Still allow you to cheat and slowly cut certain food out of your diet. Drink plenty of water… It keeps your mind busy on drinking…not eating. And, be patient and focused on your goal.
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 do modification when you go to restaurant. When ask for salad, make sure to have the dressing beside that way you can control the quantities. You can ask for boiled vegetable instead of French fries or rice. Skip the entrées and the dessert. Always make sure you have protein and vegetables in your plate.
What exercises do you recommend for getting a bigger, rounder and fuller butt?
Lunge, squats, dead lift… everything that involved the hamstring. I also found out that kickboxing his an excellent workout for the butt. It works every part of the butt. And you get to feel the burn after a few minutes of kicking!
What is the most challenging thing you deal with about consistently staying in top shape?
My entourage, my friends, new people who I meet. They say that I’ m obsessed, that the diet thing is too much. That I should skip a day or two at the gym. That I am to thin, that I should eat more junk food like everybody else. We, people who have and want to stay in top shape have to face the critics and bad judgment. Thank god my boyfriend and family supports me.
Please describe your normal diet. What do you eat in a typical day to stay in shape?
- Breakfast: 9-10 egg whites with butter
- Mid-Morning Snack: oatmeal with protein powder
- Lunch: chicken or horse meat with vegetable
- Mid-Afternoon Snack: chicken or horse meat with vegetable
- Dinner: filet mignon with salad
- Note: My last meal before bedtime his oatmeal with protein powder
What type of exercises do you include in your routine to stay in shape?
- Strength Training Exercises: mostly for my upper body.
- Cardio Exercises: intervals on the treadmills
- Additional Training: plyometrics
What are the top 5 tips (specific exercises, diet advice, etc) you recommend for developing toned and defined arms?
1. Pull-ups for your lats. Do it explosive
2. Bicep curls. 3X7 reps. You start heavy for 7 reps, go lighter for another 7 and drop another 5 pounds for the last 7 reps. Non stop.
3. Dips. for the triceps with your bodyweight. Has many has you can do.
4. Shoulders exercises. I do them all. I just love working my shoulder. 4 series of 6-8 reps heavy!!!
5. Eating lean meals with good fat.
What are your top 5 tips for losing unwanted body fat?
1. Drink plenty of water
2. Cut out pasta and bread
3. Eat low index glycemic food
4. Eat fruits only in the morning
5. Divide your meal in 5 or 6 small meals a day
What are your top 5 tips for gaining lean muscle mass?
3. Clean diet
4. Workout at least 4-5 days a week
5. Don’t be afraid of lifting heavy!!
What are the top 5 tips you recommend for staying motivated on a fitness plan and truly making a healthy lifestyle change?
1. I make myself goals that I am capable of reaching in a short amount of time. Example: increasing my weights of 5 pounds by the end of the month.
2. Vary your workouts, exercises, cardio machine. Go running outside, Go for a walk. That way you will not get bored.
3. Hire a personal trainer to motivate you during your training
4. Tell your friend and family to encourage you. You need that kind of support to accomplished your goal.
5. Enjoy every minutes of your diet and your workout. You have to have fun!
What is your training routine like? (Please include a few details – training split, sets/reps, exercises, types of cardio, etc.)
- Day 1: Legs (glutes), triceps, shoulders,abs. 8 exercises, 4 series of 6-8 reps.
- Cardio: 10 minutes intervals.
- Day 2: Legs (quads, buttocks), biceps. 6 exercises, 4 series of 6-8 reps
- Cardio: 10 minutes intervals.
- Day 3: traps, back, pecs, abs 8 exercises, 4 series of 6-8 reps
- Cardio: 10 minutes intervals
Thursday: day 1
Friday: day 2
Saturday: day 3
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. You can’t just burn the fat on your stomach. You need to lose fat everywhere before you lose it in your mid.
2. Don’t train your abs each day. It’s not worth it. Work them 2-3 days a week.
3. Vary your exercises. Choose 2-3 specific exercise to do for each training session. Do 3-4 series of 12-15 reps.
4. I really like BAR HAMMER RAISE. It works your upper and lower abs…It’s THE exercise that make me sore for a couple of days
5. Clean and balance diet… Low carbs remember!!
What are the top 5 tips (specific exercises, diet advice, etc) you recommend for toning the thighs, hips and butt?
1. Drink water 1.5 to 2 liters a day
2. Cut the salt. It gives you water retention
3. A diet that contains a lot of fiber.
4. Vary your exercises. Lift heavy. It’s the only way to build muscles and decrease your body fat.
5. My favorite exercise to round the butt his the hip extension and squats.