Nicole Sweeney – Fitness Model Interview and Photos

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Nicole Sweeney – Fitness Model Statistics

Name: Nicole Sweeney
Date of Birth: 7/26/1992
Height: 5’7″
Weight: 126 pounds
Hair Color: Brown
Eye Color: Dark Brown
Location: Minneapolis, Minnesota


Nicole Sweeney – Fitness Model Interview

Can you tell us a little about yourself?
I grew up in Wausau, Wisconsin and moved to the Twin Cities to attend St. Catherine University with a focus on Marketing and Management.

How and why did you get started in fitness?
My involvement in health and fitness was encouraged at a young age, I grew up an athlete with a massive list of food allergies. My first few years in college showed me just how much I loved working out, cooking and eating healthy foods. I really enjoyed living this type of lifestyle so I decided to follow my passion! I ended up getting certified as a personal trainer through ISSA and training at the YMCA, Anytime Fitness and my own online personal training company, Sisufit.

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What is the best thing about being fit and living a healthy lifestyle?
The energy! It’s also nice to share the memories that come along the way with loved ones!

Tell us about your biggest fitness influence?
I’ve always admired athletes like Ronda Rousey, Miranda Oldroyd and Christmas Abbott. They are all hardworking, badass women who greet each challenge with a smile. Meeting each one of them is totally on my bucket list!

What is your greatest achievement so far?
Placing 4th at the Minnesota Mayhem Bodybuilding Championships in the Women’s Athletic Division.

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What is your favorite body part on yourself and on the opposite sex?
My booty! On the opposite sex, it’s probably arms, but I’m a sucker for a nice bubble butt 🙂

What kind of cardio do you like best and why?
HIIT (High Intensity Interval Training)! I enjoy how quick and intense it is!

What type of nutritional supplements do you use?
Pre-workout, BCAAs (Branched Chain Amino Acids), protein powder, fish oil and other vitamins.

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What do you think of the latest fitness trends like P90X, Insanity and CrossFit?
I think it’s always great to try new things! I’m currently dabbling in a bit of CrossFit myself.

What type of food or supplements do you consume pre-workout and post-workout?
I take a pre-workout supplement (Cellucor C4) but train fasted, at 5AM. I’ve learned that is what my body likes best. My post-workout meal is usually the largest of the day. It is high in protein and starchy carbs, with a little bit of fat. The portions vary depending on my current goals.

How do you deal with cravings for junk foods, sweets and salty food?
I drink water! I’m also a sucker for fruity gum and usually keep a pack or two on hand. If these two tricks don’t kick the craving then I’ll have a small handful or nuts and berries or some sugar snap peas.

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What are the contents of your refrigerator?
Chicken and turkey breast, white fish, fresh fruit, veggies, eggs and egg whites, almond milk and a few of Annie’s salads dressings. Oh ya, and maybe a pack or two of gluten-free donuts for cheat meals 🙂

What are your top 3 favorite exercises and why?
Squats, lat pulldowns and lateral raises.

What tips do you recommend for eating out at restaurants to stay on a clean diet?
Choose dishes that are similar to something that you’d make at home while on your current nutrition plan. Stay away from creamy sauce based dishes and things that are breaded. Salads are usually a good bet, or a protein source with a nice side of sautéed or steamed veggies. An example would be grilled salmon with a sautéed vegetable medley.

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What does your gym playlist look like and what’s your favorite song to listen to when training?
My gym playlist has a little bit of everything on it. From rap to rock to hip-hop. My favorite song right now is “Just Like Fire” by Pink. You can usually find me jamming out to it in my living room pre-workout with my Doberman 🙂

What is the most challenging thing you deal with about consistently staying in top shape?
Netflix! I wish I’d never discovered it because it’s so addicting! My cuddly puppy doesn’t help either!

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

  • Meal #1: (post workout) 2 rice cakes, 2 TBSPs Sunbutter, 1/2 banana and 1 cup of egg whites.
  • Meal #2: 1 cup sliced cucumber, handful of cherry tomatoes, 4 ounces of ground turkey.
  • Meal #3: 2 cups of spinach, 1/2 cup of chopped fresh green beans, 6 ounces of chicken breast, 0.25 cup of chopped almonds, 1 TBSP Annie’s salad dressing (vinaigrette of choice).
  • Meal #4: 10 spears of asparagus, 6 ounces of ground turkey (rolled into meatballs), 1 serving of broccoli slaw.
  • Meal #5: 2 scoops of protein powder and a small handful of cashews and berries if I’m feeling like I need a little bit extra.

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If you could share only one fitness tip that has really helped you succeed, what would it be?
Be confident! You go to the gym, put in hard work and spend time shopping for and cooking healthy foods. You’re making an effort to be a happier and better version of yourself. Feel good about doing this for yourself. Don’t let anyone make you feel bad for taking the time to do something for YOU. Own it!

How does your family, friends and significant other react to and deal with your strict fitness lifestyle?
Ha! They already know that I’m crazy 🙂 But really, it has caused some issues here and there. But these are things that I do for ME, and they make my heart happy. I always believed that if they are really meant to be a part of my life then they will see this and they will understand. And maybe even join in on some of my adventures!

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What are your top 5 tips for losing body fat and getting shredded?

  1. Make sure you EAT! You have to fuel that fat burning machine!
  2. Be consistent. This includes training, rest and staying on track with your diet.
  3. Drink lots of water! I drink at least a gallon every day to keep my body hydrated.
  4. Take progress pictures and track your body weight and measurements once every 2-3 weeks.
  5. SMILE! A happy body and mind will see results faster than a negative one will!

What are your top 5 tips for building muscle and packing on size?

  1. Don’t be afraid to train HEAVY.
  2. Eat, eat, eat. Make sure to choose high quality, clean foods.
  3. Sleep at least 7-8 hours a day! Give your body a chance to rest and recover.
  4. “Re-feed”! This means having a cheat meal 1-2 times a week.
  5. Have a training partner who will push and encourage you, along with making sure you don’t drop heavy weights on yourself 🙂

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What is your training routine like (training split, sets/reps, exercises, types of cardio, etc)?

Monday: Legs (Quad & Calves focus)

  • Squats: 4×15,12,10,8
  • Leg Press: 4×20
  • Seated Calf Raise: 4×30
  • Walking Lunges: 3×20
  • Jump Squats: 3×10
  • Standing Calf Raise: 4×20
  • Leg Extension: 20 reps, 15, 10, 5, 10, 15, 20

fitness-models-nicole-sweeney-10Tuesday: Shoulders and Chest with HIIT in the afternoon

  • Seated Shoulder Press: 5×12,10,8,6,4
  • Lateral Raises: 4×10
  • Plate Raise: 4×15
  • Rear Deltoid Dumbbell Fly: 3×12
  • Upright Row: 3×10
  • Incline Barbell Bench: 4×12 (3/4 reps)
  • Push Ups: 3x to fail
  • Arnold Press: 2×10

Wednesday: Back and Biceps

  • Deadlift: 4x 8,6,4,2
  • Assisted Pullup: 3x 12-8 reps
  • Wide Grip Lat Pulldown: 4×10
  • Seated Row: 4×12
  • Bent Over Barbell Row: 3×10
  • Neutral Grip Lat Pulldown: 3×12

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Thursday: Chest and Core

  • Bench: 4×10,8,6,4
  • Incline DB Press: 4×12
  • Dips: 3x to fail
  • Flat DB Fly: 4×15
  • Pushups: 3x to fail
  • Burpees: 4×10
  • Incline Pushups: 4x to fail
  • Box Jumps: 4×10

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Friday: Legs (focus on Hamstrings and Glutes)

  • Squats: 4x 3-4 reps
  • Straight Leg Deadlift: 4×12
  • Sumo Squat: 4×10
  • Lying Leg Curls: 4×10
  • Single Leg Curls: 3×8 each
  • Glute Kickbacks: 4×20

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Saturday: Arms and Core (Yoga and some MISS cardio if I’m feeling up to it)

  • Skullcrushers: 4×15
  • Dips on Bench: 4x to fail
  • Tricep Rope Extensions: 4×12
  • Close Grip Bench Press: 3×10
  • Bicep Curl: 4×10
  • Reverse Curl: 3×12
  • Seated Hammer Curl: 4×10
  • Planks, Hanging Leg Raises, Weighted Crunches: 2x to fail

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Sunday: REST!

What is your favorite healthy food and your favorite cheat food?
My favorite healthy food is definitely nut butters (sunflower seed, almond or cashew butter)! Yummy! My favorite cheat food? That’s a hard one! I’d have to say it is a toss-up between donuts and french fries!

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How do you stay motivated?
I take lots of progress pictures in order to see what has worked well for me or what areas I need to work a little bit harder on. It motivates me to see just how far I’ve come!

What does the future hold for you?
Continuing my education, expanding on my skill set by trying new kinds of fitness, growing my online training business and hopefully opening my own gym someday!

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