Silvia Buehler Espiritu – Fitness Model Statistics
- Name: Silvia Buehler Espiritu
- Height: 5’7″
- Weight: 128 pounds
- Date of Birth: 01/20/1978
- Hair Color: Dark Brown
- Bust: 34B
- Waist: 27″
- Hips: 34″
- Location: Culver City, California
Silvia Buehler Espiritu – Fitness Model Interview
Can you tell us a little about yourself?
Being a native German speaker, I was born in Germany and grew up in a small town called Amstetten, in the south of Germany, between Munich and Stuttgart. I have been living in Los Angeles for almost four years now. I have a business degree and majored in marketing and international management.
Having a passion for fitness, I became a personal trainer and enjoy training people and helping them to achieve their individual fitness goals. Fitness, a healthy lifestyle and a positive attitude are my passions and I am motivated to help other people achieve their goals. Consistency, discipline and balance are the key ingredients to a healthy lifestyle. Fitness has always been a very important part of my life. Throughout high school, I was part of a handball team where I was able to show off my athletic skills and where I found a way to openly express myself.
I’m a certified personal trainer and I’m currently working on becoming a group fitness instructor. I have helped train and coach many individuals in achieving their individual fitness goals through effective training and nutritional advice.
How did you get started in the fitness field?
Working out has always been a very important thing for me. In 2008, after I lost my job working for an exclusive luxury hotel, I decided to turn my passion into a career. My husband supports me and is kind of a personal trainer for me. Also, people in the gym often ask if I’m an athlete. One day, one of the personal trainers at the gym told me I could become a professional fitness model.
What is the #1 thing you like best about being into fitness?
After each workout, I feel so much better. Fitness has changed my life. I have so much more self-confidence and I really enjoy it. Fitness gives me lots of energy, a mood boost and self-confidence. I am able to express myself, can identify myself and know where I belong. It is just a great feeling to be fit, healthy and happy.
What has been your biggest accomplishment in the fitness field?
One of my biggest accomplishment in the fitness field is losing 20 pounds and building lean muscle mass. I used to be skinny fat, without any muscle. I totally changed my workout which included adding weight training to my routine.
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?
You should do whatever it takes to get recognized. Besides contacting photographers, you should also get in contact with agencies, other fitness models and fitness magazines. Networking is also very important. If you are interested in competing, go for it!
Please describe a typical day for you. What is your daily routine like?
I get up in the morning around 7am and take a quick cold shower which wakes me up. Then I make myself some coffee, check my email and clean my apartment. I usually workout in the morning. I usually do 45 minutes of cardio in the morning on an empty stomach. After my workout, around 10am, I come home and have some breakfast. I love eating fruit with oatmeal, whole wheat toast with peanut butter and eggs in the morning. Then, I work on the computer for my e-business where I offer online personal training. If I have clients, I train my clients. Usually, I meet them at parks, at their home, stairs, or on the beach. After lunch, I work for a few more hours on the computer. On every other day, I go back to the gym to lift weights. I also teach German on the weekends.
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?
The best cardio workout is to do intervals (HIIT – high intensity interval training). For example, on the treadmill I will walk for 1 minute, then run at high speed for 1 minute. Doing sprints on the treadmill is a great way to burn fat and a serious amount of calories. This type of cardio is called HIIT cardio. You can also do jumping jacks for one minute, push ups for one minute, jump squats for one minute and ab crunches one minutes. Repeat this circle 4 times for an incredible cardio workout!
How much weight (pounds) should I focus on losing every week? What is a safe amount to make sure I keep it off?
You should focus on losing 1-2 pounds a week. Losing too much weight too fast is going to on you.
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?
I recommend taking CLA, fish oil, BCAA and vitamins. I take a multi-vitamin daily made specially for women. I also take a pre-workout supplement on weight training days and a fat burner daily. I drink a protein shake during my weight lifting workouts.
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 get bad craving, I chew gum, go for a walk, read a relaxing book or do yoga.
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?
Veggies, fruit, fish, lean protein, Greek yogurt, cottage cheese, whole wheat bread, whole wheat pasta, dark chocolate, oatmeal and fat-free dairy foods.
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?
Take it slow and day by day with short term goals. For example, start with 30 minutes walking at least 3 times a week. Then you can add 2 days of weight training. Make sure you choose a workout you enjoy doing. You should also start working out with a personal trainer who is able to show you new exercises, proper form and can help you with your diet.
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?
At restaurants watch out for the sauces, salad dressings and breads since they are usually very unhealthy. You should also watch your portions. Restaurant portions are much bigger than the recommend portion sizes. To stay on the right track, order salad with dressing on the side, avoid the bread basket, order lean chicken with a yams or baked potato. Let them know that you do not want any butter added to anything!
What exercises do you recommend for getting a bigger, rounder and fuller butt?
Squats, different kind of lunges like walking lunges, forward and backward lunges, jump squats and step ups with dumbbells.
What is the most challenging thing you deal with about consistently staying in top shape?
I have to make sure to always change up my workouts in order to avoid a plateau. It is easy to do the same kind of workout week after week.
Please describe your normal diet. What do you eat in a typical day to stay in shape?
- Breakfast: Greek yogurt with fruit, 4 egg whites.
- Mid-Morning Snack: 1 cup of oatmeal with protein shake.
- Lunch: 1 cup of edamame, salad, one serving of lean protein like fish, tofu.
- Mid-Afternoon Snack: Handful of nuts.
- Dinner: 1 cup of brown rice with tofu and salad.
What type of exercises do you include in your routine to stay in shape?
- Strength Training Exercises: Whole body workout.
- Cardio Exercises: Running, cardio kickboxing classes.
- Additional Training: Yoga and tennis.
What are the top 5 tips (specific exercises, diet advice, etc) you recommend for developing toned and defined arms?
1. Bicep curls with dumbbells.
2. Tricep kickbacks with dumbbells.
3. Tricep bench dips.
4. Shoulder over the head presses.
5. Push ups and pull ups.
What are your top 5 tips for losing unwanted body fat?
1. Drink lots of water during the day!
2. Keep moving all the time.
3. Do at least 30 minutes of cardio every day.
4. Lift weights.
5. Get enough sleep and rest to recover!
What are your top 5 tips for gaining lean muscle mass?
1. Eat protein with every meal.
3. High reps with heavy weight.
4. Get enough rest because this is when your muscles are repairing and building!
5. Weight train at least 3 times a week.
What are the top 5 tips you recommend for staying motivated on a fitness plan and truly making a healthy lifestyle change?
1. Choose workouts you enjoy doing and workouts which are fun for you.
2. Have a picture of your favorite fitness model on your fridge.
3. Do not think about going to the gym. JUST DO IT!
4. Fitness is not a one day event, it is a lifestyle.
5. Think about how great you will feel after your workouts.
What is your training routine like? (Please include a few details – training split, sets/reps, exercises, types of cardio, etc.)
- Monday: Cardio kickboxing class, shoulder workout.
- Tuesday: Running for 45 minutes, glute and hamstring workout.
- Wednesday: Cardio for 45 minutes, biceps and triceps workout.
- Thursday: Cardio for 45 minutes, heavy leg day.
- Friday: Yoga.
- Saturday: Cardio kickboxing 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?
1. Eat clean all year.
2. Drink lots of water.
3. Eat enough fiber.
4. High intensity workouts.
5. Cardio, cardio, cardio.
What are the top 5 tips (specific exercises, diet advice, etc) you recommend for toning the thighs, hips and butt?
1. Walking lunges.
2. Step ups.
3. Smith machine squats.
4. Smith machine lunges.
5. Jump squats.