Paulette Sybliss – Fitness Model Statistics
- Name: Paulette Sybliss
- Height: 5’7″
- Weight: 133 pounds
- Date of Birth: September 24, 1970
- Hair Color: Dark Brown
- Bust: 32A
- Waist: 26″
- Hips: 34″
- Location: London, England
- Website: PauletteSybliss.com
Paulette Sybliss – Fitness Model Interview
How did you get started in the fitness field?
I’m the youngest of four girls but was as close to a boy as my dad was going to get. I loved most sports that I played but excelled at athletics with the 100 and 200 meter sprints and long jump. I also loved to play Netball and also rounder’s (similar to softball). But athletics through school was my passion. I competed at school, club and the city level.
I was extremely competitive at school so much so that even if I qualified for a race final but was beaten in the heats, I would be livid with myself for getting beaten in a heat! I hated to lose in any sport I participated in and it was very hard to be around me if I lost or my team lost at any sport.
When I became a proud mom to my wonderful daughter, I knew by then that the fitness industry was where I wanted to be full-time, to live it, sleep it, and work it. I became a certified fitness trainer, group fitness trainer and a manager again while excelling and getting the chance to teach amongst other places in Spain at fitness events.
I had never thought about figure and fitness model competing until having lunch back in 2009 with a good friend who was thinking about competing. She suggested I do it as I was always training, I simply replied “Okay then” and the rest is history. Having previously been a part time model in my teens and early twenties, getting up on stage was not really an issue for me and I just made sure I had fun.
Competing is an amazing achievement. It is not just a physical journey but a very mental journey both pre and post competition. But when you have competed, if even just once, then you know that there is nothing that you cannot achieve if you focus and put your mind to it.
What is the #1 thing you like best about being into fitness?
Being in total control of my own body and health is so empowering and being the best daily example to my daughter is priceless. Health is not something to take for granted.
What has been your biggest accomplishment in the fitness field?
I have only competed in 4 competitions so far. I placed 2nd in my first event back in 2009, 1st in my category in 2010 in Italy and 2nd & 3rd respectively in my categories most recently this April in Canada. I traveled back to Canada in November 2011 to compete at the Elite Fitness Model Show. My goal was to walk on stage at my lightest weight but leanest condition. I did this at 133 pounds and I placed in the top 10 out of a very strong line up. I really love the fitness model category. It’s very sexy, sassy, athletic and fun, and so is me. I hope to grace the cover of many fitness publications and show women how great it is to be fabulous at 41 years old!
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?
My advice is to start to build up a good portfolio of yourself. I think you need to have some professional shots taken but I also believe some everyday shots of you not necessarily taken by a professional photographer are also important as they show your versatility and the real you. Fitness modeling is very competitive and it is important that you keep your choices open as to what field you wish to go into. Of course we would all love to be on the cover of a top fitness magazine but this can take years to accomplish. However, that does not me you cannot still do fitness modeling for other business markets. I have been in my local newspaper, modeled with my client in the UK edition of OK! magazine. So always keep your options open. There are many ways to get to the top of the mountain!
Please describe a typical day for you. What is your daily routine like?
I am an early bird so my days start 5.30am. While there is a place in my fitness regime for steady state morning cardio on an empty stomach, my days do not generally start this way unless I am in my pre-competition phase.
I have breakfast, then get ready to get out and train my clients. Most of them are like me and love to train in the mornings. I tend to finish with my early clients around 10am-11am. Between 11am-1pm, I will fit in my own training. I love to train outdoors even though my city (London) is not renowned for sunshine year round! My sessions are always intense and never last longer than 60 minutes (typically they are 45 minutes).
After lunch the I will spend much of the afternoon working on my businesses and websites. With my daughter at school, there is a great calm in the house and I get lots accomplished. I can also take this time to prepare the evening meal for my teenage daughter. I try not to train too many clients in the evening on school nights as I like to be home with my daughter.
If I do not have any clients, then the evening will be spent relaxing and as I find exercise a great relaxation tool for me. I sometimes will add in a sprint interval session depending on what training I have done earlier in the day.
My last meal of the day will not be later than 8pm. After this I will prepare my training bag for the following morning and pack up any clients programs that I need. I like to be in bed before 11:30pm but that does not always happen.
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?
Sprint intervals are in my opinion the way to go. Sessions typically are between 20-30 minutes maximum. Not only will you burn some serious calories during the session but your body will continue to burn calories after training, in some cases up to 48 hours after. On top of this you will strip body fat like you would not believe.
If you’re new to sprinting, make sure that you do an adequate warm up (at least 10 minutes) and a pre-stretch especially for your legs and hamstrings. Remember, you don’t need a track to do sprinting but just make sure wherever you train that the ground is safe for you to sprint.
How much weight (pounds) should I focus on losing every week? What is a safe amount to make sure I keep it off?
Aim to lose between 1-2 pounds per week. This is a safe amount to ensure you keep it off. Of course if you have a lot of weight to lose then at the beginning of any new program, you may lose more than this, but as you get leaner and lighter, this will slow down. If you do not have a lot of weight to lose to reach your target weight, then you may find even a weight loss of 2 pounds per week very challenging for your body so do not be surprised and do not stress. If you reach a plateau with your weight loss then you may need to get the advise of a nutritional adviser to help you with what we call nutrition manipulation. I always look at my clients nutrition first before making any changes to their training program since nutrition is over 80% of getting the body shape you want
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?
To get lean and stay lean year around, your diet must be consistent. It does not need to be obsessive but if you always think of having protein, healthy fats and carbs at each meal then you are on the right track. Do not forget how important water is. Drink at least 2 liters per day, more if you workout regularly. Breakfast is not a meal to be missed.
Aim to start your day with some protein such as eggs. Eggs are great as you can also get your fat content from them as well. Just do not over do it on how many yolks you have. Oatmeal is a slow digesting carb so it will keep you fuller for longer. I also eat a lot of pink grapefruits since they are great for helping with fat burning. Aim to get all you need from good quality foods.
I suffer from water retention especially premenstrual so I take herbal water retention tablets. During my competition training and dieting I may increase my caffeine intake usually from coffee. I will also take potassium, dandelion root tea or tablets to help me with my final week of preparation. While I do buy whey protein, I tend not to use it unless I am not going to be able to have a meal consisting of food that I have prepared or if I will be away from home for a while.
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.
When I first experience cravings, I will drink a cold glass of water or two. We can often believe we are hungry when in actual fact we are thirsty.
When you are starting any new diet, DO NOT immediately cut out all of the “bad” things. The best way to stop cravings is to cut down on the things. So if you have 3 sugars in your tea or coffee, just reduce this down to 2 1/2 for the first week then to 2 the second week and so on.
Most diets fail because there are obsessive and far too extreme. Take small steps to get to your goal weight since these small steps will eventually lead to the ultimate goal for you.
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?
When you shop, take a moment to think about how the grocery store is laid out and this will help you to shop in a healthy manner, every time to go.
Nearly every supermarket (irrespective of which company you shop at or where in the world you are located) has a very similar layout. As you walk into the store you will almost certainly come to the fresh fruits and vegetables and as you walk around the store’s perimeter, you will see fresh meats, fresh fish and dairy. The numerous aisles where most people shop are filled with processed, tinned, sweets, cakes, breads and boxed foods. These are the foods that we should be limiting.
The foods that will help you to maintain a lean and muscular physique are the fresh fruits, fresh vegetables, meats, fish and eggs. These foods should make up your core shopping list every time.
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?
Think first about your nutrition. Nutrition plays over 80% of the equation for getting the body shape you desire and keeping it. All too often people look first at their exercise program and focus on nutrition after this. This is the wrong way to setup your program. By making changes to your current nutritional plan, you will see some very good results without even doing any exercise. If you are not sure where to start on your nutrition plan, then enlist the help of a nutritional adviser or a personal trainer who is also certified in nutrition. Once you have made the necessary steps in changing your diet, any exercise program will be a fantastic accompaniment to your nutritional plan and then your body will truly be reaping the benefits of both along with showing you the rewards.
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?
Do your homework before you visit a restaurant. Most restaurants have their menus online so take a look and decide what will best fit in with you. More and more restaurants give the macro-nutrient breakdowns for their meals. If they are not online, then ask when you get to the restaurant. Remember, you are the customer and restaurants aim to please since they want your business and also your recommendations to others. If you want steamed vegetables instead of fried, then ask. If you do not want a particular dressing, then ask. Don’t be afraid to ask. After all, you are paying for the meal, so make sure you get what you want.
What exercises do you recommend for getting a bigger, rounder and fuller butt?
Sprinting! Have you seen the butts on sprinters? They are awesome! As well as this, diagonal lunges, forward & reverse lunges, step downs, Sumo squats, split squats, lying hip extensions, stability ball curls and walking hill lunges.
What is the most challenging thing you deal with about consistently staying in top shape?
Staying in shape is a lifestyle for me, so all aspects of my life fit in with it. When you make it a lifestyle, you can afford to have occasional treats without feeling guilty or worrying that you have digressed. I think the hardest aspect I find is when I am going on a long haul flight. Sadly, a lot of airlines and airports serve only processed meals and while it may be possible to carry some prepared foods, it can be difficult carrying enough food to get through an eight hour flight.
Please describe your normal diet. What do you eat in a typical day to stay in shape?
- Breakfast: 1 egg, 4 egg whites made as an omelet with spinach and spring onions. I also have oats mixed with water along with nutmeg and cinnamon to flavor. I have a sweet tooth, so these two spices are a must for me. I also have ½ grapefruit or blueberries, lemon and ginger, herbal tea or black coffee flavored with cinnamon or nutmeg.
- Mid-Morning Snack: Handful of almonds, apple, low-fat Greek yogurt.
- Lunch: Chicken breast with mixed salad,green bears sweet potato or avocado.
- Mid-Afternoon Snack: 3 dark rye Ryvita slices, handful of almond nuts.
- Dinner: A choice of chicken, turkey, lean beef, sweet potato, green beans and lots of vegetables. I will also include salmon maybe twice a month.
What type of exercises do you include in your routine to stay in shape?
- Strength Training Exercises: I like to do lots of 1 legged work. I found out a few years ago that my right leg is about ½ a inch shorter than my left and it was clear to see especially when squatting, so I do split squats, 1 legged deadlifts, walking dumbbell lunges, bicep barbell drags, pull ups, full body plyometric push ups, military presses and lat raises.
- Cardio Exercises: The vast majority of my cardio is interval based training and I like to train outdoors. When the body has to move as one, the fat burning effect is amazing. I do lots of sprint intervals and jumping rope.
- Additional Training: Bikram Yoga.
What are the top 5 tips (specific exercises, diet advice, etc) you recommend for developing toned and defined arms?
1. Bodyweight exercises can give amazing results for the arms. Having to push or pull up your own body weight will have an amazing effect on arm definition and toning. Exercises such as full body push-ups both wide and narrow (triceps), pull-ups, chin-ups (assisted if needed until strong enough to do pure body weight). Aim for a rep rage to begin with of 10-12 reps for 3 sets to get good hypertrophy (muscle definition). Add in another arm session that is circuit based with higher reps like 15-20 reps. Put together a program of 5-6 exercises with push and pull movements and do them in a typical circuit fashion, one after the other with very little rest between exercises. Aim for 2 circuits while increasing to 3 as you get fitter and stronger.
2. Use free weights over machines, dumbbells and kettlebells.
3. Focus on good tempo and form always and keep a steady pace throughout the exercise so you can feel the muscle working.
4. Limit exercises that involve sitting down. As well as the muscles in the arms having to work harder when you are not sitting down, you will also be working your abs as they will need to switch on to execute exercises correctly. Just make sure you are not using your legs too much to do all the work.
5. Of course your nutrition will be the real key to losing body fat and showing off your toned, lean and defined arms.
What are your top 5 tips for losing unwanted body fat?
1. You must first and foremost focus on eating a clean diet always. Be consistent and patient.
2. Drink at least 2 liters of water daily and more when exercising.
3. Follow an exercise program that incorporates resistance training. The more lean muscle you have, the less body fat you will have.
4. Limit steady state cardio and replace it with shorter, more intense interval based training (HIIT cardio). Too many long cardio sessions can cause the body to lose muscle which is something you do not want to do if your aim is to be toned, defined and lean.
5. Keep challenging your body to change. Your programs should change every 4–6 weeks to keep the body guessing and burning fat.
What are your top 5 tips for gaining lean muscle mass?
1. You must first and foremost focus on eating a clean diet always be consistent and patient.
2. Lifting heavy must be part of your exercise program since the muscles need to be stimulated in order to grow bigger and stronger.
3. Get adequate rest. The muscles repair and develop during rest, not during exercise.
4. Focus on form always. Execute each rep as good as the first one.
5. Include lots of compound exercises like squats, bench press, deadlifts and lunges.
What are the top 5 tips you recommend for staying motivated on a fitness plan and truly making a healthy lifestyle change?
1. Take pictures as often as you can since the camera very rarely lies.
2. Tell as many people as you can what you are doing. The more people who know, the more you will be asked. This is a great accountability tool.
3. Keep a food diary and exercise diary. Keep them updated as often as you can.
4. Write down your goals in positive forms not negative like “I Will” and “I am going to”.
5. Look at your goals daily. Focus on the small steps you can make and control them daily. Do not focus on the conclusion. Just like a baby who has to go through many stages to walk, you have to go through many stages to get the body shape you want so focus on them and the conclusion will take care of itself.
What is your training routine like? (Please include a few details – training split, sets/reps, exercises, types of cardio, etc.)
- Monday: Mid day: Sprint training. 10 minutes of warm up including stretching, 10 100 meter maximum sprints. I sprint the 100 meter and power walk back if I’m in the park. If on the track, I power walk the bend and sprint the straight.
- Tuesday: Chest and back 8×8 workout. This is an intense workout that is great for building lean mass quickly. I do 2 exercises per body part (1 if a beginner for this type of training) with 8 reps for 8 sets back to back for no more than 20 seconds rest between sets and exercises. Barbell neck press for 8 reps and 8 sets followed immediately with wide grip pull-downs for 8 reps and 8 sets followed immediately with wide grip body weight dips for 8X8 followed immediately with narrow grip supinated pull-downs for 8 reps and 8 sets.
- Wednesday: Circuit training with body weight for 15 reps per exercise. Lateral walking squats, walking lunges, bench step downs, frog squats and hanging ab crunches.
- Thursday: Shoulders, biceps and triceps 8×8 training. Exercises such as the dumbbell raises, barbell drags and triceps extensions.
- Friday: Treadmill and Tabata training.
- Saturday: Conditioning leg workout in the gym with moderate weights for 10 reps per exercise in a circuit format that includes frog squats, forward and backward lunges, angled lunges, pistols, step downs. I do this for 2 -3 circuits total.
- Sunday: Rest day!
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. Abs are made in the kitchen and the gym is just desserts. A clean consistent diet is the way to get toned abs.
2. Water is key to losing body fat and letting your six pack abs shine through. Drink at least 2 liters per day.
3. Stability ball rollouts.
4. Stability ball jack knifes.
5. Mountain climbers.
What are the top 5 tips (specific exercises, diet advice, etc) you recommend for toning the thighs, hips and butt?
1. Aim to do exercises that really focus on this area and make sure they are being performed correctly and engaging the hamstrings and butt. Many times, leg exercises are not performed with good form and are actually engaging the quads mainly and not targeting the hamstrings and butt, which is your goal.
2. Step downs! Start on top of a bench and step one leg down for the necessary rep range. If performed correctly, you will feel your butt and hamstrings getting worked immediately.
3. Split squats.
4. Hill lunges.
5. Stability ball leg curls.