Sarah Green – Fitness Model Statistics
- Name: Sarah Green
- Height: 5’5″
- Weight: 127 pounds
- Date of Birth: 9/28/1976
- Hair Color: Black
- Bust: 34C
- Location: Cape Town, South Africa
Sarah Green – Fitness Model Interview
How did you get started in the fitness modeling field?
I have always been active. I started in the gym when I was still at school. It became addictive for me as I would make use of my time on the cardio bike to study.
What is the #1 thing you like best about being into fitness?
The way it makes me feel! I always say, it’s not all about what you look like, but more importantly, how you feel. Being fit, eating right and maintaining a well toned physique means feeling fabulous!
What has been your biggest accomplishment in the fitness field?
I entered my very first fitness competition last year and took the title of MISS SOUTH AFRICA FIGURE 2008! I’m very proud of this accomplishment and plan BIG things for myself from here on out.
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?
It’s always a good idea to get signed up with an agency.
Please describe a typical day for you. What is your daily routine like?
I’m an early bird! I love getting up early, attending to my emails while enjoying my morning cup of java and a nice big bowl of oats with whey protein. After my morning vitamins, I cleanse my face, put on my gym gear and either hit the road/beach for an invigorating run or join a morning gym class to get my day to a great start!
I then head home and have another small meal consisting of protein and a good carbohydrate like fruit & then hit the shower! Then its off to work, more emails, meeting clients etc. Depending on what time I finish off, I either head back to the gym for an hour of weights with my trainer or start with supper (my man loves his grub)! I always take another shower before bed. I love that clean, fresh feeling! Then it’s usually a good movie/TV or in bed with a great novel. I always sleep my 8 hours every night!
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?
RUN! Running is one of the best calorie burners for me! And the great thing is, you can run anywhere just about. You don’t have to belong to a gym or waste time driving somewhere first, you just simply hit the road and you’re off burning calories right away! And, you can always walk/run if you’re just starting out, getting the heart rate up and then dropping it again is one of the best fat burning techniques ever! We call this interval training. You can even do this with a jump rope, set of light weights and a body ball. Set up a mini circuit for yourself. You can do this in the comfort of your own home. Then move between each station alternating cardio and toning exercises.
How much weight (pounds) should I focus on losing every week? What is a safe amount to make sure I keep it off?
Its best not to focus on weight loss. FAT LOSS is what we’re really after! I would aim at 0.5 to a percent of body fat per week. Body weight usually drops too as your fat levels drop, but it is more important to hold onto your lean muscle mass and get rid of unwanted body fat. Lean mass is what gives the body great tone & shape. It also elevates the metabolism which in turn keeps our bodies in fat burning mode.
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?
It is essential to consume protein after each workout to help build up and repair muscle tissue. It is also a good idea to include healthy fats, like flaxseed oil, with your protein shakes. Our bodies need good fat in order to get rid of the bad fat! Examples of some other healthy fats include almonds and avocados.
Supplements: Make sure you supplement with plenty vitamins and omega 3/6 fatty acids. I also recommend a whey protein shake as a pre/post workout meal. I add whey to my oats each morning as I find it keeps me fuller for longer and helps maintain my lean muscle mass. Pre competition, I advise a good thermogenic/fat burner. These help the body utilize fat and preserve lean muscle mass while dieting.
Lastly, drink plenty of WATER! Our bodies need water to function properly AND drinking plenty of water stops bloating and prevents water retention! Water is also fantastic for the skin and achieving that glowing, luminous complexion!
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.
Stick to a low glycemic index diet. This helps to stabilize blood sugar levels & prevent cravings! Try fat-free yogurt and peanut butter (yummy)! I sometimes add a bit of whey to this concoction and place in the fridge for 10 minutes (tasty healthy pudding)!
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?
Whey protein, lean proteins like skinless chicken and fish as well as ostrich, plenty of vegetables, almonds, avocado, peanut butter, sweet potato’s, brown basmati rice, oats, fat-free cottage cheese, fat-free yogurt, fat-free milk, fruit, rice cakes, rye bread and flaxseed oil.
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?
Start out slowly, one day at a time. Think of activities which you enjoy as I often find that sticking to something long term and making it part of your lifestyle is much easier when you get enjoyment out of the activity.
If you enjoy running for example, start out walking for 5 minutes, running for 2 minutes and slowly build up the time that you spend running with each training session. Building up fitness takes time and sticking to your regimen is the key!
Secondly, learn how to eat right. Diet counts for 80% and is absolutely vital when it comes to achieving long term sustainable weight loss. I advise that you meet with a qualified nutritionist to get you started on the right track.
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?
Eating out is always a difficult one as you never know what restaurant chef’s put into your food. Many restaurants use oils containing the “bad” fats to prepare foods with and often you aren’t aware of the “hidden” calories you consume when dining out.
But hey, if we could never go out and enjoy ourselves, what would be the point right? Well, get informed! Opt for meals which are prepared using the following methods: baked, grilled, steamed, boiled. Avoid fried foods at all costs! Don’t be afraid to ask your waiter/tress how the food is prepared and request “dressing on the side”, no sauce etc.
Choose low GI carbohydrates which keep you fuller for longer and don’t cause that spike in your blood sugar levels. Examples of low GI carbohydrates are sweet potatoes, brown rice, rye bread and whole-wheat pasta.
What exercises do you recommend for getting a bigger, rounder and fuller butt?
What is the most challenging thing you deal with about consistently staying in top shape?
Sticking to my diet during the festive season and holidays! But sometimes its good to give your body a break but just make sure you don’t take too long a break!
Please describe your normal diet. What do you eat in a typical day to stay in shape?
- Breakfast: Oats/whey protein, coffee (fat-free milk)
- Mid-Morning Snack: Biltong (50G)
- Lunch: Smoked chicken breast with green salad and avocado
- Mid-Afternoon Snack: Fruit, 2 rye cracker-breads with fat-free cottage cheese and gherkin
- Dinner: Fish and vegetables (bit of low-fat slimmers gouda on my veg!-can’t resist)
- Snack: Frozen yogurt (fat-free) with a tablespoon of peanut butter OR a nice chocolate peanut butter protein bar! I have a sweet tooth!
What type of exercises do you include in your routine to stay in shape?
- Strength Training Exercises: Squats, lunges, step ups, abductor/adductor machines, bicep curls, push ups, tricep dips/tricep kick backs, rows. I like to throw cardio in between my strength training to elevate my heart rate and burn extra fat calories!
- Cardio Exercises: Running, boot camp classes, interval training, cycling, kick boxing, walking
- Additional Training: Staying on the move! Not parking right on top of the door when you go to the gym or shopping! Not using a trolley when you have only 2 bags to carry to the car. You have 2 arms, use them!
What are the top 5 tips (specific exercises, diet advice, etc) you recommend for developing toned and defined arms?
1. Interval training
2. Don’t be afraid to use heavier weights!
3. Plyometric exercises….using your own body weight
4. Lots of reps!
What are your top 5 tips for losing unwanted body fat?
What are your top 5 tips for gaining lean muscle mass?
1. Eating enough protein
2. Weight training at least 3x a week as well as REST (your body needs rest days from strength training)
3. Supplementation (amino acids/vitamins)
4. Lots of water!
5. Eat enough. 6 small meals a day and include protein with each sitting!
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!
2. Be realistic with your goals and training approach.
3. Be consistent!
4. Take a before/after photograph
5. Don’t cover up all the time and wear less clothes. The more you show, the more aware you are of the unwanted fat you need to shed (keeps me motivated)!
What is your training routine like? (Please include a few details – training split, sets/reps, exercises, types of cardio, etc.)
- Monday: 10km run
- Tuesday: Spinning AM, weight training PM
- Wednesday: Boxing 45 min’s AM, weight training PM
- Thursday: Step and weights session AM, Boot camp PM
- Friday: Run/step machine
- Saturday: Body conditioning class
- Sunday: REST
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. Plenty of water
4. Core training
5. Supplementation – thermogenics (fat burners)
What are the top 5 tips (specific exercises, diet advice, etc) you recommend for toning the thighs, hips and butt?
2. Lunges/abductor/abductor machines/squats
4. Plenty of water
5. Interval training