Monica Starr – Fitness Model Statistics
- Name: Monica Starr
- Height: 5’2”
- Weight: 118
- Hair Color: Blond
- Bust: 36D
- Waist: 26
- Hips: 36
- Location: Kansas
Monica Starr – Fitness Model Background
Monica Starr is a true country girl, born and raised in Kansas growing up farming corn, wheat, milo, and sunflowers working on her family owned and operated feedlot. Monica loves hunting, fishing, and riding horses. Monica had a passion for horses and hardly a day went by that she didn’t go riding. The competition bug bit her at the young age of 10, and it led her to showing and barrel racing horses. Growing up, Monica was a tomboy at heart, and it showed. You would never find her inside playing dolls or playing house. Monica liked to be outdoors getting down and dirty.
Even today, you will find her outside most of the time. She still loves to hunt, fish, ride horses, and you may even find her racing cars from time to time. Monica loves to frequent the race track. Today, Monica is still personal training and doing fitness modeling. When she is not being made up for the camera, she is working on her family owned farm and ranch with her Dad, brothers, and Grandpa. They have a feedlot with close to 1,500 head of cattle in it, and they farm close to 5,500 acres of land. Monica stays pretty busy with that, but still manages to find time to model for magazines such as Muscle Mag, American Curves, and Planet Muscle. Monica likes the small town life. She travels a lot with shoots so she still gets to see big cities. This City/Country girl gets the best of both worlds.
Monica Starr – Fitness Model Interview
How did you get started in the fitness modeling field?
I was born and raised on a farm and ranch. I love farm life! After college at Fort Hays University and Colby College, I got certified through ISSA to be a Personal Trainer. I then moved on to Baltimore, MD. It was there I began personal training at a gym and teaching spinning, abs, and stretching classes. I have always loved eating right and working out, and now I was able to help people get into it. Then I did my first Figure competition, and fitness modeling just fell in with that. I was first published in March of 2003 Oxygen Magazine. I was psyched!
What is the #1 thing you like best about being into fitness?
I really love feeling better and looking better. I want to help people do the same. Eating right and working out is so important.
What has been your biggest accomplishment in the fitness field?
I am always looking to further my fitness career. My biggest accomplishment has been to be a role model for other women. When they look at you as their mentor to getting into a healthy lifestyle, it makes me feel so happy.
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 don’t see anything wrong with using an agency. I do not use one. I contact magazines and photographers on my own. It also helps to have good friends in the fitness industry like other models and competitors, photographers, and people from fitness related magazines. With good contacts, you can get a push in the right direction. Plus, other fitness models are usually very helpful in telling you how to go about doing things.
Please describe a typical day for you. What is your daily routine like?
I start each morning with 30-45 minutes of cardio. Then I eat a healthy breakfast and go to work. I farm and ranch and personal train. Then in the evening, I will go to the gym and lift. In the late evening, when it is cool, I do cardio outside with my dog. He is a good jogging buddy! I think I do not walk him, HE walks me!
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 enjoy circuit training. You can spend about 30 minutes lifting at a faster pace, and you will tone up AND burn calories. If I am pressed for time, I do this: 1 set of alternating dumb bell curls, 1 set of rope pushdowns for triceps, 1 set of squats or lunges, 1 set of lat pulls, 1 set of pushups, 1 set of leg extensions, 1 set of leg curls, and 1 set of my favorite ab workout. I do not rest between these exercises. By doing this, I am still lifting, but doing it at a faster pace helps me to burn calories. It’s quick and effective if you are pressed for time one day.
How much weight (pounds) should I focus on losing every week? What is a safe amount to make sure I keep it off?
It is safe to be able to lose about a pound to two pounds a week. That is if you are eating right and working out and doing a good amount of cardio. Eating right is KEY to maintaining weight loss. Don’t go on a junk food binge!
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 am big on just eating the right kinds of foods. Low fat, moderate carbs, and high protein work well for me.
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.
Don’t deny yourself the foods you love. Even eating bad things in MODERATION is ok. If I want something, I’ll have a small couple bites, and then I am fine. If I cannot cheat because I have a shoot coming up, I’ll go for a walk or find something in my house to do that will occupy my mind.
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?
My grocery list looks something like this: lean smoked turkey, 7-grain bread, 1% milk, fat-free cottage cheese, sweet potatoes, very lean hamburger, oatmeal, broccoli
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, I think it’s important to have someone you can do it with. A good friend is always helping for working out and eating right. Start slowly and work your way up. Don’t jump into a harsh workout immediately. Ease into it to avoid getting burned out and getting hurt.
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?
I like Subway sandwiches with no sauces or salads with a chicken breast. Stay away from greasy food and soda.
What exercises do you recommend for getting a bigger, rounder and fuller butt?
I love lunges and squats to help firm up your glutes. Most people don’t like to do them because they are harder. But they really firm and round up your rear!
What is the most challenging thing you deal with about consistently staying in top shape?
Consistency is key but even the best model or competitor will stray. Just make sure you jump back on track with the very next meal and workout.
Please describe your normal diet. What do you eat in a typical day to stay in shape?
- Breakfast: ½ Grape Nut Cereal with blueberries and Soy Milk, protein shake
- Mid-Morning Snack: Fat Free cottage cheese
- Lunch: turkey sandwich and a salad
- Mid-Afternoon Snack: protein shake
- Dinner: grilled chicken or steak, sweet potato, and salad
What type of exercises do you include in your routine to stay in shape?
- Strength Training Exercises: lunges, squats, lat pulls, seated row, curls with a bar, tricep kickbacks, calf raises 3×15 moderate weight.
- Cardio Exercises: I love my treadmill! Plus I like to jog outside.
- Additional Training: I play tennis and volleyball every week.
What are the top 5 tips (specific exercises, diet advice, etc) you recommend for developing toned and defined arms?
1. Diet is 80% of your routine! Eat clean!
3. Alternating dumbbell curls
4. Tricep kickbacks
5. Lateral raises
What are your top 5 tips for losing unwanted body fat?
1. Diet is so important to losing weight. You must eat clean!
2. Do cardio in the morning before breakfast.
3. You want to get your heart rate up, so work a little harder to achieve that.
4. Do about 30-45 minutes of moderate to intense cardio a day.
5. Do something you ENJOY doing: walking fast, jogging, tennis, volleyball, etc
What are your top 5 tips for gaining lean muscle mass?
1. Your muscles are made of protein, so your protein intake should be high.
2. I have always used 1-1 ½ grams of protein per pound of body weight.
3. Lift heavier weights. If you go really heavy, make sure you have a spotter.
4. Work each muscle group at least once a week.
5. Make sure you get good rest. Your muscles need rest to grow.
What are the top 5 tips you recommend for staying motivated on a fitness plan and truly making a healthy lifestyle change?
1. Have fun with it.
2. Notice your changes, and that will keep you motivated.
3. Higher a personal trainer for safety and motivation and advice.
4. Get a friend to join you.
5. Track your progress.
What is your training routine like? (Please include a few details – training split, sets/reps, exercises, types of cardio, etc.)
- Monday: Back and Bis and Abs and treadmill
- Tuesday: Chest and Tris and Calves and tennis
- Wednesday: Stretching and volleyball
- Thursday: Legs and treadmill
- Friday: Shoulders and Abs and Calves and tennis
- Saturday: Treadmill and stretching
- Sunday: Cheat day!
- Note: My workouts vary to keep me interested and motivated. I change things up a lot.
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. Once again, eating right and eating right consistently is KEY!
2. Do cardio in the morning before breakfast for 20-30 minutes.
3. Keep your carbs low from 3pm on.
4. Do crunches and other ab exercises to tone the midsection.
5. Be consistent with working out.
What are the top 5 tips (specific exercises, diet advice, etc) you recommend for toning the thighs, hips and butt?
1. Eat right.
2. I like to walk fast on the treadmill set at a 15% incline to work my glutes/thighs.
3. Do cardio in the morning.
4. Lunges are a good way to tone the lower half.
5. Do squats and leg extensions and leg curls.