â€œI love every aspect of my career and look forward to every possible business opportunity. I thank God, my wonderful family and friends for my life.â€? Learn more about this blond bombshell in the awesome inteview...
Kristia Knowles: After working out in the gym for quite sometime, I felt like my body was ready to take on a new sport. I met an obstacle course competitor on a modeling job and she told me all about it! I thought it sounded like a challenge. I gave it a try and loved it! It was a natural progression to start working in the fitness modeling arena.
BB.com: What do you feel is your biggest fitness-related accomplishment?
KN: My biggest fitness related accomplishment has nothing to do with placement and rank. It has to do with mental accomplishment. I mentally can psych myself out of performing well (even though I have practiced hard and well). So every time I get out there and compete and do my best on that day, I have accomplished something great!
BB.com: Is fitness modeling/competition your full-time job? If not, what else do you do?
KN: Fitness modeling is not my full time job. I am also a licensed physical therapist and personal trainer. I own my own business in Daytona Beach Florida. My website is www.kristiaknowles.net. On my site, you can see my portfolio, training center and get tips on staying in shape!
BB.com: What are your immediate and long-term goals?
KN: In terms of work, I would like to start acting and hosting. I plan to take acting lessons real soon to help get me started! Fitness related, I one day would like to complete an Ironman triathlon. For those who don't know what that entails: its 2.4 mile swim/112 mile bike and 26.4 mile run. Right now, I'm working on increasing my speed during sprint triathlons.
BB.com: Please describe a typical day for you. What is your daily routine like?
6 am - Roll out of bed and start the day
6:30 - Eat breakfast
6:45 - Head to the gym to start training clients
7-12 - Train clients
12:00 - Eat lunch
12:30-3:30 - Train myself in the gym and triathlon train (swim , bike and run)
4pm - Head back to the gym to train until 7 pm
7:15- Home to eat dinner
10 - Off to bed!
BB.com: Please describe your normal diet. How do you eat to stay in shape?
Breakfast: Egg whites and oatmeal
Snack: Protein bar with fruit
Lunch: Turkey sandwich on wheat gluten-free bread/ fruit/veggies
Snack: Protein bar with fruit
Dinner: Fish or chicken with veggies
BB.com: What is your training routine like?
KN: I have switched my resistance training workouts to all full body circuit training 3 days a week. I am not interested in gaining more muscle mass. I want to keep what i have and make it stronger!
My Typical Workout:
75 percent of my 10 rep max for 45 seconds performed on all exercises with 15 sec push-ups or squats in between with 30 second rest.
BB.com: What supplements do you use?
BB.com: How do you motivate yourself to get/stay in shape?
KN: To motivate myself when I get in a slump, I have a tape I watch... it's called the Ironman Hawaii. I taped it off the television. Every time I want to be inspired by what the human mind and body can perform I watch these incredible people push their bodies to the limit for various reasons. I cry. I'm inspired and re-motivated!
BB.com: What are a few of your favorite fitness and health-related web sites?
BB.com: What tips would you give to someone who wanted to get into the fitness modeling (or fitness competition) industry?
- Get your body in great shape.
- Find a wonderful photographer and makeup artist to take fitness photos.
- Submit them to various modeling agencies and magazines.
BB.com: If someone you knew asked you how to lose weight and get into shape quickly, what would you tell them?
KN: Everybody is different, so getting into shape quickly may be easy for some, but harder for others. First, I would tell them to make sure their nutrition is A+. A healthy diet is the catalyst for all bodyfat loss. You can workout until the cows come home, but if your diet is not clean, you'll never see the fruits of your effort. Second make sure you weight train at least 2 times a week. Make sure your workouts are intense (but safe). Include all muscles of the body into your program. Last but not least, make sure you do your cardio at least 4-5 times a week from 30 min - 1 hour. Train smart.
Use a heart rate monitor to measure the intensity of your cardio workout. The heart doesn't lie! Mix your cardio routines up. Don't do the same workout every day. Cross train!
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