Sherry Ann Boudreau – Fitness Model Statistics
- Name: Sherry Ann Boudreau
- Height: 5’2
- Weight: 115
- Hair Color: Brown
- Bust: 36 C
- Waist: 25
- Hips: 36
- Location: Coquitlam, British Columbia
- Website: SherryBoudreau.com
Sherry Ann Boudreau – Fitness Model Interview
Can you tell us a little about yourself?
I am a lifetime natural athlete, born in Victoria, BC. I lived in Richmond, BC up until 1982 and then I moved to Pender Harbour, BC (Sunshine Coast) After graduation, I moved to the Lower Mainland and completed my degree in Cosmetology. Just a few short years after I became certified in aerobics and weight training. My most recent accomplishment is becoming a BCRPA certified personal trainer and certified Zone Planner for Fitness World.
I am currently in the process of writing a book about my entire life called “Start Today, Tomorrow Never Comes”. This book is going to be dedicated to my children and the people who believed in me. However, don’t hold your breath for the book to be released anytime soon as I have had a very interesting life so far and there is much more to add to it. I can assure you that it will inspire and motivate anyone that reads it!
I decided to start competing after my second child and after each category I experienced, my fitness friends would introduce me to another. I love the challenge and work involved in maintaining a healthy, fit and positive lifestyle.
In 2003, I went down to Austin, Texas to be trained by my new trainer and now good friend, Dave Goodin. He has won many titles and is also a WNBF Pro bodybuilder. He educated me so well that when I returned back to Canada in July 2003 I was able to share my experience and knowledge with Fitness World members and staff and move up to the next level of my career.
I believe you have to go after your dreams and goals and live life to the fullest. I want to teach my children to do the same as well as teach them that you can do anything your heart desires if you make an honest effort and stay positive along the journey even if it gets bumpy.
How did you get started in the fitness modeling field?
I have been teaching fitness classes for over 10 years. I am a BCRPA certified Aerobics Instructor and Personal trainer. I have also been competing in Fitness and Figure events for 5 years now.
What is the #1 thing you like best about being into fitness?
I don’t look my age and I feel so healthy.
What has been your biggest accomplishment in the fitness field?
Winning my Pro card in Fitness and Figure
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?
Start yourself a portfolio by doing TFCD shoots (Time For CD) so that you can get the practice being in front of the camera and establish 6 mandatory poses that make you look your best naturally.
Please describe a typical day for you. What is your daily routine like?
Wake up at 7:00 am, shower, wake my kids, eat, drive kids to school, go train clients, eat and maybe teach a class, eat, train myself, eat, pick up my children, eat, watch some television, house chores and hang out with my kids, eat and then go to bed at about 10:00 or 11:00 pm.
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?
Interval training. You can do some sit ups, pushups, squats and lunges adding some plyometric jumps or running stairs in between each exercise.
How much weight (pounds) should I focus on losing every week? What is a safe amount to make sure I keep it off?
1-2 lbs at the most.
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?
Natural foods consisting of lean proteins, essential fats and complex/fibrous carbohydrates are the best choice. However, adding Glutamine to your daily regime helps restore glycogen, which restores energy. Glutamine is the most important component of muscle protein and it helps repair and build muscle.
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.
I usually eat a stick of sugar-free gum or drink a glass of Crystal light. If that does not work, then I will opt for a tsp of natural peanut butter.
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?
Chicken breast, tuna, cod, egg beaters, lots of greens like lettuce, asparagus, broccoli and green beans, yams, brown pasta or rice and flax seed oil or olive oil to mix with vinegar for salads
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 portioning your meals by eating on smaller plates about 5-6 times per day and stay away from anything processed. Go to a local gym and get started on a 3-4 day per week program like circuit training or quick fit circuits.
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?
Order a lean cut meat and eat it with steamed vegetables or a salad. These days restaurants are pretty cooperative with personalized orders.
What exercises do you recommend for getting a bigger, rounder and fuller butt?
Walking lunges, Step ups and Squats
What is the most challenging thing you deal with about consistently staying in top shape?
I would have to say keeping my routine challenging and exciting. I am the type to get bored quite easily so I must have my MP3 player with new music during every workout to motivate me and change my routine every 3-6 weeks.
Please describe your normal diet. What do you eat in a typical day to stay in shape?
- Breakfast: Oatmeal, eggbeaters
- Mid-Morning Snack: chicken breast, green beans, yams
- Lunch: tuna and brown rice with salsa and asparagus
- Mid-Afternoon Snack: Vanilla Protein shake with blueberries and flax oil blended together with some ice
- Dinner: cod and broccoli with olive oil and lemon
What type of exercises do you include in your routine to stay in shape?
- Strength Training Exercises: Dumb bells for upper body, Squats, Lunges, push-ups, sit ups and isometrics training.
- Cardio Exercises: Cardio Kick box, Plyometrics and Interval Training
- Additional Training: I like to spend at least 2-3 days per week doing deep stretching with PNF stretches.
What are the top 5 tips (specific exercises, diet advice, etc) you recommend for developing toned and defined arms?
1. Ez Bar curls
2. Hammer curls
3. Tricep over head extensions
4. Tricep kick backs
5. Push ups to failure
Note: Make sure to move slow and controlled (two counts up hold for two on the contraction then two counts down) 8-10 reps and 4 sets of each.
What are your top 5 tips for losing unwanted body fat?
1. Interval training instead of steady state
2. Keep the heart rate at 65-75 % of Max HR
3. Eat clean
4. Include weight training sessions before your cardio sessions
5. 4-5 days per week 20-45 minutes per day
What are your top 5 tips for gaining lean muscle mass?
1. Eat a balanced diet with 5-6 meals per day
2. Weight train 4-5 times per week 8-10 reps/3-4 sets
3. Get plenty of rest
4. Drink lots of water
5. Push yourself to your limits and stay focused
What are the top 5 tips you recommend for staying motivated on a fitness plan and truly making a healthy lifestyle change?
1. Write your goals on paper
2. Make realistic timelines
3. Do lots of research on the internet or read magazines about fitness and nutrition.
4. Post a picture of yourself on your fridge when you looked your best or of someone you would love to look like.
5. Don’t weigh yourself, judge your physique by clothing loosening up or look in the mirror once a week.
What is your training routine like? (Please include a few details – training split, sets/reps, exercises, types of cardio, etc.)
- Monday: Legs 4 sets – 8-10 reps (Squats, Lunges, Step-ups, Leg Press) Interval training on the bike for 20 minutes. Deep stretching for 10-15 minutes.
- Tuesday: Back and Biceps 4 sets – 8-10 reps (Chin-ups, lat pull downs, cable row, low back extension, EZ bar curl, hammer curls and push-ups to failure) Interval training on tread mill. Practice routine mandatory’s for 10-15 minutes then light stretching.
- Wednesday: Chest and Triceps 4 sets – 8-10 reps (Dips, Incline chest press, horizontal bench press, pec-dec, Tricep over head extensions, Tricep kickbacks) Interval training on the bike for 20 minutes. Teach a Fitness Class in the evening.
- Thursday: Shoulders and Abs 4 sets – 8-10 reps (Shoulder press, lateral raise, front raise, rear delt flys, ball crunches, hanging leg raise, sit ups) Interval training on tread mill. Practice routine mandatory exercises for 10-15 minutes then light stretching. Teach a Fitness Class in the evening.
- Friday: Legs 4 sets – 8-10 reps (Ply metric jumps and squats, leg extensions, leg curls, calf raises) Elliptical trainer for 20 minutes and then practice routine for 20 min. full out. Deep stretching
- Saturday: rest
- 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?
1. There is no such thing as spot reducing but Cardio helps to shrink unwanted fat.
2. Eat 5-6 small meals per day, eat clean
3. Drink lots of water
4. Abs are like any other muscle so don’t over train them.
5. Be sure to work your core muscles by holding your abdominals isometric ally and teach them to stay tight.
What are the top 5 tips (specific exercises, diet advice, etc) you recommend for toning the thighs, hips and butt?
1. Plie squats
2. inner thigh/outer thigh machines or bands
3. Glute kick backs
4. Wall squats (holding isometric ally