Nationally ranked fitness competitor with FAP & Ms. Fitness model (print, commercial and trade show experience) PRO status with Ms. Fitness and FAME fitness competition placings. Nicole’s education includes NASM personal trainer, AFAA group-exercise instructor, ZUMBA & Power Plate certified. She is certified in Aerobics and Fitness Association of America (AFAA), Cardio-Pulmonary Resuscitation (CPR) and National Academy of Sports Medicine (NASM) . Nicole has a B.S. in Fashion Merchandising from Iowa State University.
Nicole Moneer Guerrero – Fitness Model Statistics
- Name: Nicole Moneer Guerrero
- Height: 5’5
- Weight: 118
- Age: 35
- Hair Color: Brown
- Bust: 34
- Waist: 26
- Hips: 24
- Location: Chicago
Nicole Moneer Guerrero – Fitness Model Interview
How did you get started in the fitness modeling field?
I have a BS in Fashion Merchandising and got laid-off from a buying position 3 years ago. I have been in the fitness industry for 10 years working as an instructor and trainer. I became interested I modeling after getting into the competition scene. I have experience in print, commercial and trade shows. I got started in modeling by shooting with photographers while at competitions, which helped build my portfolio. From there, I started submitting my work to companies.
What is the #1 thing you like best about being into fitness?
I am passionate about it. I feel good when I eat clean and workout regularly.
What has been your biggest accomplishment in the fitness field?
Getting scouted to shoot a fitness infomercial last fall in California. It’s airing now on LifeTime and TLC.
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?
Getting in front of a camera is the best way. So get in contact with photographers in your area, at a fitness competition, or ask friends in the industry for referrals.
Please describe a typical day for you. What is your daily routine like?
I get up check my emails, get ready, make breakfast and go workout. I work two nights a week in the evening. I work 3 mornings a week. So on those days I workout at night. My days revolve around email, food and the gym. Some days include Chiropractic appointments, casting calls, grocery shopping and more. I also make time to spend with my husband, whether it’s at night or during the day.
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?
Circuit training is one of the best ways…you’ll be burning during and after.
How much weight (pounds) should I focus on losing every week? What is a safe amount to make sure I keep it off?
1-2 lbs. per week is a safe amount to focus on each 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?
There really isn’t just one…we need a plethora of things to gain muscle and burn fat. A few things I take daily that help me see results are BCAAs, fish oil/healthy fats, Glutamine, Probiotics, a high quality protein powder and measuring my protein and carbs daily.
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 notice when I eat clean consistently I don’t really crave the junk food. If you have really bad cravings your body may be deficient in certain vitamins and minerals. Fueling your body with the right foods and supplements can help to avoid those cravings.
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?
It is important to have balance in your diet. Fruits and veggies should be on your list, almost all are good, avoid oranges as they are mucus forming. Shop for fish only 2-3 servings per week, turkey, chicken and lean beef. I love eggs with Ezekiel or Hemp bread. Oatmeal and steel cut oats are great starchy carbs to add to your list.
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 get your doctor’s clearance to start an exercise program. If you can join a gym do so. You’ll have a variety of equipment and group-exercise classes available to you. As a new member, take advantage of your free session with a trainer. You will not learn all there is to know in that one session but you can find out more on what you will need to do to reach your goal. If your pocket book allows, personal training is a great investment that will teach you how to get results and put together a program to meet your fitness goals. If you plan to workout at home purchase a few videos and some equipment. Subscribe to fitness magazines to add new exercises to your workout program.
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 ALWAYS ask for special requests. For example, I’ll order a chicken Caesar salad with oil and vinegar, no croutons, no cheese and extra chicken. I also am familiar with most menus of the restaurants in my area so I know where I can and can’t eat. If not, I’ll check out their menu beforehand. My family and friends are fine with the choices I make and understand when I am preparing for a show.
What exercises do you recommend for getting a bigger, rounder and fuller butt?
Deep Lunges and kicks have worked well for me. Every “body” is different and it will depend on your frequency, intensity and load.
What is the most challenging thing you deal with about consistently staying in top shape?
Eating clean…most events today revolve around (junk) food. Many times I have to plan ahead and bring my own.
Please describe your normal diet. What do you eat in a typical day to stay in shape?
- Breakfast: 4 eggs, 2 yolks, with 2 slices of Hemp bread and 2 tablespoons of coconut oil
- Mid-Morning Snack: Chicken and a veggie
- Lunch: Chicken or fish and a veggie, sometimes a starchy carb depending on my workout
- Mid-Afternoon Snack: Protein Shake and a veggie or fruit and nuts
- Dinner: Chicken or lean beef and a salad/veggie
What type of exercises do you include in your routine to stay in shape?
- Strength Training Exercises: Weights 5x a week, I teach a class once per week
- Cardio Exercises: I teach Cardio Kickboxing 3x per week
- Additional Training: drilling my routine, doing interval training to build my endurance, body weight exercises.
What are the top 5 tips (specific exercises, diet advice, etc) you recommend for developing toned and defined arms?
1. Heavy weight
2. Good form
3. Use a variety of exercises and tempos
4. Get enough protein
5. Work the muscle until failure
What are your top 5 tips for losing unwanted body fat?
1. Eating healthy fats
2. Drinking lots of water
3. Cardio workouts at least 4-5x per week
4. Eating 5-7 small healthy meals a day
5. Resistance training
What are your top 5 tips for gaining lean muscle mass?
1. Weight training
2. Using heavy weight
3. Taking the right supplements
4. Drinking lots of water
5. Weight training or body weight exercises at least 4-5x per week
What are the top 5 tips you recommend for staying motivated on a fitness plan and truly making a healthy lifestyle change?
1. Have a goal
2. Pick exercises you enjoy doing
3. Workout with a partner or trainer
4. Track your progress
5. Read books or magazines on the topic
What is your training routine like? (Please include a few details – training split, sets/reps, exercises, types of cardio, etc.)
- Monday: Drill fitness routine, weight train
- Tuesday: Cardio Kickboxing and weight train
- Wednesday: Drill fitness routine and weight train
- Thursday: Cardio Kickboxing and weight train
- Friday: Full body weight training
- Saturday: Cardio Kickboxing (I teach every other Saturday) or drill fitness routine
- Sunday: Off
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. Eat several small meals a day
2. Make the right choices. If you don’t know how, invest in time with a nutritionist or read up on the topic
3. Eat healthy fats
4. Drink lots of water
5. Don’t overeat, watch portion sizes
What are the top 5 tips (specific exercises, diet advice, etc) you recommend for toning the thighs, hips and butt?
1. A clean diet is huge for this
2. Cardio (all kinds, various intensities)
3. Lunges and squats
4. Interval training/plyometrics
5. Be patient…certain “stubborn” spots take more time to notice results