Shealynn Dooley – Fitness Model Statistics
- Name: Shealynn Dooley
- Height: 5’3″
- Weight: 110 pounds
- Date of Birth: 04/23/1998
- Hair Color: Blonde
- Eye Color: Green
- Bust: 34B
- Waist: 25″
- Hips: 34″
- Location: Las Vegas, Nevada
- Instagram: Blonde.Director
- Email: firstname.lastname@example.org
Shealynn Dooley – Fitness Model Interview
What is your background?
For starters, I am blonde to the bone! I’m a young girl who is determined and very strong-willed! I love stupid comedies like “Twenty-Two Jump Street” and “Bad Grandpa”! I am 5’7″ (just the short version) and Will Ferrell is the man version of myself! I am extremely passionate about physical activity and healthy habits. I am always excited to learn about the body and what we can do to appreciate it with happiness and lead a healthy lifestyle. I am always encouraging my friends and anyone I can to exercise and stay healthy! I go to a school for performing arts. I am a film major, so getting to take part in modeling for a fitness website is such an amazing and life changing experience! I am a fun, outgoing, adventurous girl who is always involved in hiking clubs, rock climbing activities, jogging, and going to the gym. My current mile time is seven minutes and thirty seconds! My mile goal is six minutes! I am pursuing my dream career as a personal trainer this summer! I am an active girl who believes in helping others! Remember, it is never too late to start and you are never alone! Don’t be afraid, just get out there and go for it to the best of your ability! Tackle your goals and dreams! Today’s pain is tomorrow’s gain!
How did you get started in the fitness field?
My fitness journey started early. Being a young girl, it’s very easy to shove everything into your mouth and eat tons of junk food. I figured it was time to shape up and start treating my body with respect before this became too much of a comfortable habit. I have fallen in love with living a healthy and fit lifestyle and I love to show others how they can achieve their goals!
What is the #1 thing you like best about being into fitness?
The feeling of accomplishment is the most amazing thing about fitness! Every time you push yourself and feel like you’re dying and then perform ten more reps, you feel so proud of yourself! Fitness is hard and painful. It is a big challenge, so you feel proud and strong after every workout. You are able to finish something you thought was impossible. You took on the challenge and you won! The battle scars are pretty cool also. Yes, you walk away with bruises and soreness the next day, but you also walk away with more than you had before. Over time, the challenges you’ve taken on start to show in your physique. Your body starts to get firmer and more muscular, and you feel even more accomplished! This feeling is motivation and it’s what keeps you going! Fitness is a never-ending journey and the road is long, but full of fulfillment!
What has been your biggest accomplishment in the fitness field?
The biggest accomplishment in the fitness field for me would be my change of lifestyle. I went from sitting on the coach eating pizza and watching TV all day, every day, to healthy meal planning and getting an hour or more of exercise daily! I feel I have succeeded many of my goals and setting more for myself helps keep me motivated! I feel so much better! At first, it was very hard to avoid eating junk food, but it takes just 21 days of healthy eating and exercise for it to become a habit, and a good one at that. After that difficult first month of telling myself no and reminding myself, “Do I want that cake I’ve been craving for two hours or that body I’ve been craving forever?”, it became second nature to me. I felt so proud when I stepped on the scale and realized I had reached my weight goal. Once that moment hits you, you can’t quit and it becomes a part of who you are. It’s a true lifestyle and it runs in your blood. It’s a feeling of accomplishment and it’s the most amazing, satisfying feeling in the world!
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 believe both are great options. My father is a photographer which is very convenient. If you start with a photo shoot at a studio then once you contact an agency, you have pictures to show them and they are already prepared. Either way is a great start.
Please describe a typical day for you. What is your daily routine like?
I start early. I wake up at 5 a.m. and get ready for school. My breakfast is usually a bowl of Bear Naked granola (fruit and nutty). This is a great source of protein and it’s an amazing kick-start to my day! I arrive at 7 a.m. and go until 2 p.m. I have snacks throughout the day such as non-fat Greek yogurt, mixed fruit, trail mix, or something along those lines. I go to the gym after I finish my homework, which is usually around 4 p.m. Each day I train for an hour or two at the gym and I focus on two things in one day, alternating them. I always begin my workouts with stretches and floor exercises, then move onto the equipment. I also love to run. Tuesday is my running day and I do five miles each time. Then I go home, eat a light and nutritious dinner with a protein shake (before or after my workout, every other day), shower, and then I’m in bed early to make sure I get a full 8 hours of sleep.
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 recommend going on YouTube and watching some quick ten minute workout videos. My favorite channel is XHIT Daily. They have an amazing variety, so you could try something new each day. There is also a trainer who walks you through the entire video, so you just follow along. You can do them right from your own home as well, so there is no worrying about gyms or fancy equipment! In just ten minutes a day, you can get a satisfying workout and it won’t take up a huge chunk of your time!
How much weight (pounds) should I focus on losing every week? What is a safe amount to make sure I keep it off?
My suggestion would be to focus on losing 2-3 pounds a week. This is a safe, yet achievable goal. Plan to work your way through weight loss slowly. To keep it off, be sure to eat clean and continue doing your workouts. Do not under-eat or over-exercise. A lot of people trying to lose weight resort to these options. Not eating enough will make your body hold onto the fat you already have (starvation mode). You trick it into thinking you are not getting enough food, so it will hold onto whatever it has to survive. Not getting enough calories also doesn’t keep your body nourished. This is very unhealthy and will result in very low energy levels while being more prone to infections, sicknesses and even death (if it gets extreme). Over-exercising causes your body to experience constant fatigue, soreness, and it can even cause muscle loss which you don’t want! Eating clean with 30-60 minutes of daily exercise is the healthy way to lose weight while staying nourished and full of energy. Never give up if your goal is not reached after a few times of trying. Fitness is full of fulfillment but also failure. It is part of the journey. You just have to keep going and stay determined. You will get there!
What are some of the best foods to eat before and after my workouts to build lean muscle and lose fat?
Lean protein, clean carbs and healthy fats are the best foods for pre-workout and post-workout meals. Eating healthy fats is a great way to fuel up before or after activities. These good fats include avocados, almonds or seeds of any type, unsalted, unsweetened, all natural nuts, dried or fresh fruits, cheese, flax or chia seeds, granola, and multi-grains. These are only a few great foods to eat pre and post workout, that build muscle and burn fat! A protein shake or smoothie is a great option also. I recommend whey protein, or a type of “Muscle Milk” called Core Power. You can pick either of these up at your local grocery or health food store. The Core Power has an amazing taste and lots of different flavors. Core Power is all natural, but they do have quite a bit of sugar. Because of this, I rarely have them, or I get the light version since it tends to have half the sugar. Smoothies are a tasty way to get down those veggies like spinach and kale! Mix them up with some of your favorite fruits and some whey protein powder and water for a protein packed nutrient dense shake!
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.
You have to really use self-control with this. I always think, “Do I want that piece of cake I’ve been craving for two hours, or that body I’ve been craving forever?” A good alternative to sugary, high-fat junk foods would be nonfat frozen yogurt. This is a healthier way of satisfying your sweet tooth! It is a great source of protein with a lot less sugar (without all the toppings, of course). You don’t even have to buy it from a frozen yogurt shop. You can make it at home, or buy pre-made packs at your local grocery and health food store. Dark chocolate is a healthy treat as well, and these things taste just as good, if not better than that doughnut you wanted earlier. As far as salty junk foods go, I would eat a piece of cheese on a multi-grain cracker. The cheese has a salty taste but more benefits for your body than that bag of chips, without the bad fats! Roasted nuts or fish, (anything with omega-3) take care of this craving as well!
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 I go to the grocery store, I always have a list prepared before I step foot in the store. This helps when I go shopping so I’m not just picking up anything and everything. Fruits and veggies are always at the top of my list. Make sure you have a good variety for snacks, smoothies and meals throughout the day. I go by the color of the rainbow to pick my fruits and veggies for the week. You want to make sure you have a good source of vitamins. For example, red colored foods like strawberries are loaded with vitamin C and are a yummy, healthy snack for a sweet tooth. I personally am a vegetarian, so my meat selection is not very wide. If you like meat, I would buy lean meats such as turkey, chicken and beef. If you want to avoid meat then stick with eggs, milk, nuts and cheese. These are just a few ways to get your protein! You want to be sure to have protein with each meal. I use the “hand rule” to measure my portion sizes:
- 1 cup = your fist
- 1 ounce = the meaty part of your thumb
- 1 tablespoon = your thumb, minus the meaty part
- 1 teaspoon = the tip of your index finger
- 1 inch = the middle section of your index finger
- 1-2 ounces of food like nuts or pretzels = your cupped hand
- 3 ounces of meat, fish, or poultry = the palm of your hand
Make sure you have enough food for breakfast, lunch and dinner. For some breakfast ideas, I would buy eggs, nonfat Greek yogurt, lots of granola (Bear Naked fruit and nutty is my favorite), multi-grain bagels with nonfat cream cheese, low sodium chicken or turkey bacon or sausage. I also like multi-grain waffles with strawberries or a different fruit on top. Get lunch items such as tuna fish, veggies and grilled chicken. These are just a few easy options that work for dinner as well! Be sure to pick up multivitamins also and some coconut oil. Coconut oil is an item to keep in the house always! A good way to take this oil is to stir two tablespoons into your tea, or coffee and you can’t even taste it! These are all great and affordable ways to build lean muscle and keep the fat off!
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?
My first piece of advice would be to avoid overexercising. This is never good for your body and comes with terrible side effects. My second piece of advice would be to start eating healthy since this will help your weight drop quicker and help you get back on track. I recommend getting a personal trainer or do some research since it is better than doing it all alone. This way you have a guide and some help along the way. You will need motivation and be willing to avoid giving up when a goal is not reached. I would start with slow steps like checking out some exercise videos on YouTube and following along with those if you are not able to go to a gym or get a trainer. I also recommend starting with a smaller number of reps and gradually increase as you get stronger. Keep a food diary and an exercise journal also. This helps tremendously during the weight loss process. This way you can really keep on track during your journey. Write down what foods you eat and how much you eat, then document the amount of exercise and what you work on each day. I would also setup a calendar, or planner, and pre-plan your workouts and meals. This really helps to achieve your goals.
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?
Restaurants usually have a “skinny” section. These items have less fat, carbs and other ingredients to lower the calorie content. But if your restaurant does not have these options, ask the server what they recommend for a healthier choice off the menu. If you order a regular item off the menu, let’s say a burger, order it with a multi-grain bun and low-fat cheese. Don’t add all the extra goodies and sauces. Stay with the fresh veggies, meat and low-fat cheese. Take off half the bun to help cut down on the carbs. If you order a salad, also stick with just the fresh veggies. Take off the dressing and croutons, or if you must have it, use 1/3 the amount you would normally pour on. Stay away from syrups and extra sugars. Keep away from sodas and unnatural juices. Stick with water or milk. Milk is a great source of protein and helps food digest easier. Eat protein with every meal to help build muscle and keep fat off.
What exercises do you recommend for getting a bigger, rounder and fuller butt?
I love XHIT Daily’s butt workout video on YouTube from their Victoria’s Secret Angel workout series! This is where I started my workouts and this video really helped me get the basics down for getting a killer booty workout! Glute exercises often deal with lower body as well, so leg workouts will be great for the lower body and for a firmer butt. The Internet is your best friend for workouts when you can’t go to a gym, or use fancy equipment! There are so many great workouts out there to help you!
What is the most challenging thing you deal with about consistently staying in top shape?
The most challenging thing I deal with about consistently staying in top shape is not seeing results right away. It is discouraging when you work so hard and it doesn’t show up until months later after you’ve invested all your hard work. It is very hard to stay motivated when you don’t reach your goals, or see any results you have worked for. I stay motivated by thinking to myself, “If you’re tired of starting over, quite giving up!” Results will come when they do, not right away. You put yourself through so much and you get super sore sometimes and it is such a painful challenge! But in the end, after all your hard work starts to show, you feel proud that you kept going and that is what keeps me on track and wanting to continue to get better!
Please describe your normal diet. What do you eat in a typical day to stay in shape?
- Breakfast: Bear Naked fruit and nutty granola, a multi-grain bagel with nonfat cream cheese, or boiled eggs.
- Mid-Morning Snack: Nonfat Greek yogurt, fruit, smoothie, or granola bar.
- Lunch: Kale salad with cranberries and almonds, tuna sandwich on multi-grain bread.
- Mid-Afternoon Snack: Carrots and hummus, trail mix, or a protein shake.
- Dinner: Grilled chicken or salmon with a side of veggies (green beans are my favorite), or steamed broccoli with low or nonfat melted cheese on top.
What type of exercises do you include in your routine to stay in shape?
- Strength Training Exercises: Weights, bench press, squats, deadlifts.
- Cardio Exercises: Run! Run! Run! Stairs and jumping rope are great too!
- Additional Training: Increase the weight and the amount of reps monthly!
How does your family and friends react to and deal with your strict fitness lifestyle (dieting, eating out, workouts, parties)?
A lot of my friends think I’m crazy. They say, “Oh my gosh, how can you not like McDonalds?” But they are also proud of me. They all tell me, “Teach me how to get fit like you?” I know they are proud of my success. My mom and I are very close, so we are very much the same. She enjoys working out and eating healthy just as much as I do! It is just us in the family, plus our two doggies, so having someone who eats and does the same as you makes the process so much easier. It’s hard to see my friends shoving sugary treats and salty chips in their mouth by the handful, when I have to monitor what and how much I eat. But it’s worth it! Plus, I know my body is most likely a lot healthier and it feels better once I eat veggies versus five brownies. Everyone reacts differently, but you have to continue on your path no matter what others think because you are making the right decision for every healthy choice you make!
What are your top 5 tips for losing unwanted body fat?
1. Make sure all meals include protein and always eat clean.
2. Take in nothing artificial or unnatural. Take vitamins and minerals daily.
3. Exercise 30-60 minutes each day.
4. Drink lots of water.
5. Always do heavier weights or more reps once your body has adapted to what you have been doing so you can continue to challenge yourself.
What are your top 5 tips for gaining lean muscle mass?
1. ALWAYS eat clean!
2. Exercise 30-60 minutes daily!
3. Stay motivated and never quite! If you don’t feel pain, it is not working.
4. Push yourself and challenge yourself. When you feel like you’re dying, finish strong and do ten more reps!
5. Drink lots of water.
What is the most important thing you recommend for staying motivated on a fitness plan and truly making a healthy lifestyle change?
The most important thing I recommend for staying motivated and committed would be to just remember why you started. You started your journey for a reason, so finish this challenge and finish strong! Stay committed to the promises you made to yourself! Even if you are only one day in, you are further than you were yesterday, so why not keep going? Get to the finish line! Push yourself! It hurts, it is painful, you will be sore, but being sore is the new sexy! And all of that pain is totally worth it in the end! You feel proud when you’re sore because you know your workout actually worked! Remember why you started? That’s why you push yourself harder each time and why you do not walk away. Work for what you want and get those results! Prove to yourself that you can do it! Be strong, be tough and be the best you can for yourself and your body! Remember why you started? That’s why you keep going! That is how you stay motivated and committed to truly making a healthy lifestyle change and that is why you stick with it!
What is your training routine like?
- Monday: Abs and arms! (4 sets of 25 reps for 100 total). I do lower and upper abs, obliques, and my entire abdominal area. For arms, I do triceps, biceps, shoulders, etc! I go to Las Vegas Athletic Center (my local gym) for my workouts and I always take fifteen minutes before any of my workouts to do floor exercises and stretches!
- Tuesday: Running day! I run 5 miles and this usually takes me anywhere from 40-60 minutes. I mix in different types of lunges and squats using two 8 pound weights during this time! (4 sets of 25 reps for 100 total).
- Wednesday: Hump day is leg and booty day (4 sets of 25 reps for 100 total)! I also add in squats and lunges with eight pound weights in between the machines for my glutes and all muscles in my legs.
- Thursday: Back and chest (4 sets of 25 reps for 100 total).
- Friday: Abs and arms (4 sets of 25 reps for 100 total).
- Saturday: Legs and booty (4 sets of 25 reps for 100 total).
- Sunday: Back and chest (4 sets of 25 reps for 100 total).
What type of nutritional supplements do you currently use and which ones do you recommend for a beginner getting started on a fitness program?
I take a multi-vitamin, two spoonfuls of coconut oil, a fish oil tablet, and whey protein daily. These are great supplements for anyone to use, beginner or advanced. Each have their own benefits and are great for your body! Each help your body internally and externally. They all have great benefits such as clear skin, healthy hair, healthy organs (oils), strong bones and they provide iron, calcium, and zinc (multivitamin)!
What is your favorite healthy food or meal you really enjoy eating? Also, what is your favorite cheat meal or food you like to indulge in from time to time?
My favorite healthy meal is Bear Naked granola (fruit and nutty)! I have mentioned this cereal all throughout this interview because it is seriously the best! It has a unique, nutty, sweet flavor and is perfect for any meal or snack! It has tons of healthy grains and protein without any added sugar! It is the best granola I have ever had, and the one with the most benefits (I’m a granola junky, so I have tried so many brands and flavors). This one has definitely proven itself worthy and helpful to my body and also my taste buds for any meal or snack during the day! My favorite cheat meal is a rich, moist piece of chocolate cake! Yum! I LOVE chocolate and a nice creamy cake or brownie really hits the spot. I try to eat a piece once every three months just to indulge the flavor and to reward myself for all my hard work!