I went to college at Western Kentucky University in Bowling Green, Kentucky where I studied Nutrition and Exercise. After college I got a job as an Internal Nutrition Therapist and shortly after decided to pursue my personal trainer certification. I started working at Gold’s Gym as an Aerobic instructor and Personal Trainer. Fitness and health are a way of life for me and my family. It is so important to maintain a healthy body. After all it is the only one you get. I love the way exercising energizes me and allows me to connect to other people in a positive manner. There is never a bad day at work!
Nicole Spitzack – Fitness Model Statistics
- Name: Nicole Spitzack
- Height: 5’8”
- Weight: 121 lbs
- Age: 27
- Hair Color: Brunette
- Bust: 34D
- Location: Nashville, TN
Nicole Spitzack – Fitness Model Interview
How did you get started in the fitness modeling field?
I went to college at Western KY University in Bowling Green, KY where I studied Nutrition and Exercise. After college I got a job as an Internal Nutrition Therapist and shortly after decided to pursue my personal trainer certification. I started working at Gold’s Gym as an Aerobic instructor and Personal Trainer.
What is the #1 thing you like best about being into fitness?
Fitness and health are a way of life for me and my family. It is so important to maintain a healthy body…after all it is the only one you get. I love the way exercising energizes me and allows me to connect to other people in a positive manner. There is never a bad day at work!
What has been your biggest accomplishment in the fitness field?
My biggest accomplishment is being able to look at myself in the mirror and feel confident. I have a sense of pride and security with myself. I am the only person who can make myself feel this way…it is so important. Especially after having a child, as a woman you just look different and you feel different. To overcome those emotional and physical aspects is so gratifying. I am currently trying to get started in the body building and figure competition field.
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 use a combination of both. The first step is to be in incredible shape with a positive attitude.
Please describe a typical day for you. What is your daily routine like?
I wake up every morning at 7 am with my 2-year-old daughter. We have breakfast, usually a bowl of cereal and some fresh fruit. We read together and just hang out until it is time to go to the gym. I have a protein shake with fruit and head to the gym around 8:30. Workout for a few hours. Train. Then I pick Addie up from the daycare and we swim for an hour or so. Head home grab lunch. Run errands. Addie has a nap. I do my house chores, bills, etc. After Addie has a nap we go for a bike ride together or she gets in the running stroller and we go for a jog. Head home and spend some quality time together. Then we head back to the gym around 5pm for a couple of hours. Come home have dinner. Story time, bath time, etc. Then call it a night. On Wed night I teach AWANA at our local church and on Thursday morning I go to MOPS meetings.
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 swear by spin classes. You can really optimize time and burn a lot of calories. Also, I recommend interval training on the treadmill. Warm up 5 mins. Then run as fast as you can for 1 min, ½ of that time for 1 min, repeat. Each min I increase the incline as well. Time goes by so fast and you burn a lot more calories than just running.
How much weight (pounds) should I focus on losing every week? What is a safe amount to make sure I keep it off?
I would say about ¼ lb to ½ LB a week depending on how much weight you have to lose. Some people can lose up to a pound of weight a week depending on where you are starting and how dedicated you are to a regiment.
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 make protein smoothies. They are delicious and nutritious! I use a different combination from fresh fruit to peanut butter depending on what my needs are for that day. I add a full scoop of whey protein to each shake and I drink it first thing in the am and after my pm workout. I don’t take any other supplements as I prefer to keep natural look to myself.
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.
Ah yes! The dreaded question. I limit myself. The craving never go away, it never gets easier. Just try to keep yourself full at all times. Keep healthy snacks everywhere, In your car, purse, suitcase, office desk…anywhere that temptation could be lurking. Don’t deprive yourself though. You have to treat yourself, just remember portion control is everything. Limit yourself to half a serving or just a couple of bites.
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 a good idea to make you grocery and meal list at least a week in advance. That way you already know what you are going to have for every meal and stick with it. Lots of fruits and veggies, especially green leafy veggies. Almonds, Raisins, Tuna, Salmon, fish in general, switch condiments and dressings to a better low-calorie version, chicken, fiber one cereal is great and the fiber one bars are great for healthy snacks, Steer clear of fat-free and sugar substitute gimmicks!
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 would recommend consulting a professional Nutritionist or Registered Dietitian and a Personal Trainer at your local gym. Remember this isn’t a diet, it is a lifestyle change and you are going to need help to make it!
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 would recommend packing a lunch. Nothing on a menu is going to be as healthy as what you can make at home yourself. When in doubt stick with a salad and have the dressing put on the side. Dip your fork in the dressing enough to wet it then take a bite of your salad. It is not necessarily the food at rest. That are unhealthy but the way it is prepared.
What exercises do you recommend for getting a bigger, rounder and fuller butt?
Glute squeezes, Spin classes are great for this as well, lunges, squats, leg press on a swiss ball…etc. The list goes on, so many great exercises for this muscle.
What is the most challenging thing you deal with about consistently staying in top shape?
When I travel, I tend to lose muscle b/c I am not doing my daily workouts as much.
Please describe your normal diet. What do you eat in a typical day to stay in shape?
- Breakfast: 1 cup Fiber One or Shredded Wheat, ½ cup skim milk
- Mid-Morning Snack: Protein Shake
- Lunch: Tuna sandwich, Salad
- Mid-Afternoon Snack: Protein Shake or Fiber One Bar
- Dinner: Chicken or Fish, 2 different veggies
What type of exercises do you include in your routine to stay in shape?
- Strength Training Exercises: Power lift classes, Cross Fit, I create a routine with free weights
- Cardio Exercises: Spin, Treadmill, Mountain Biking, Step classes, Kickboxing, Body Combat, etc.
- Additional Training: I live an active lifestyle. I enjoy scuba diving, rockclimbing, wakeboarding, snowboarding, white water rafting…anything that challenges me physically.
What are the top 5 tips (specific exercises, diet advice, etc) you recommend for developing toned and defined arms?
1. Arnold Press
2. Skull Crushers
3. Tri Extension
4. Bicep Curl
5. Hammer Curl
What are your top 5 tips for losing unwanted body fat?
1. Control your diet
2. Cardio, Cardio, Cardio!
3. Get involved in Aerobic classes
4. Bring a buddy along
5. Keep a food journal
What are your top 5 tips for gaining lean muscle mass?
1. Weight lifting
2. Supplementing extra protein into your diet
3. Workout at least 5 days a week
4. Change up your routine every week so your muscles don’t get bored
5. Control your diet (watch your carbs, sugar, etc.)
What are the top 5 tips you recommend for staying motivated on a fitness plan and truly making a healthy lifestyle change?
1. Treat yourself every other week (massage, pedicure, whatever)
2. Have a buddy or someone to hold you accountable and for praise
3. Subscribe to a Fitness magazine
4. Stay away from the tv!!!
5. Be a member of your local gym
What is your training routine like? (Please include a few details – training split, sets/reps, exercises, types of cardio, etc.)
- Monday: Power Lift, Abs, Spin, Abs, Swim
- Tuesday: Step and Sculpt, Spin, Abs, Swim, Upper Body Free Weight
- Wednesday: Core Fusion, Abs, Run on Treadmill
- Thursday: Step and Sculpt, Spin, Abs, Swim, Lower Body Free Weight
- Friday: Power Lift, Abs, Spin, Abs
- Saturday: CrossFit
- Sunday: Day 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?
2. More cardio!
3. Watch your carbs and sugar intake…be careful with sodium too.
4. Cut all coffee, soda, beer, wine, etc from your diet. H2O Baby! All the way!
5. After you have done cardio for at least 3 months I would start focusing on the muscles under the fat. Ab routines.
What are the top 5 tips (specific exercises, diet advice, etc) you recommend for toning the thighs, hips and butt?
3. Side leg lift
4. Leg adductor, Leg abductor
5. Cardio five days a week