Ms. Namita Nayyar: How your experience as a health & wellness expert coach and background of many years in Professional Bikini competitions has helped you in carving your present profession of being a fitness model and fitness trainer?
Ms. Noy Alexander: My experience as a health & wellness expert coach as well as my background of many years as a Professional Bikini competitor has greatly impacted my current profession of a fitness trainer and fitness model in many ways. First of all, it gives me credibility and I don’t just talk the talk, I also walk the walk. I also stress how nothing comes easy, but if you keep chipping away at a piece stone, eventually it becomes a work of art.
Ms. Namita Nayyar: Share your exercise routine that you do to maintain such a bikini perfect physique?
Ms. Noy Alexander: Well, I have many exercise routines that are specific for my body type in order to keep it in bikini physique shape for competition (lean) season and off (building) season. I will share with you my favorite Leg building routine with emphasizes on the glutei.
LEGS/Glutei/Calves
- Warm up 10 minutes climbing stairs or steady uphill climb on treadmill.
- Use weights heavy enough where the last 2 reps are challenging but still using strict form.
- Breaks after each exercise should be kept between 45-60 seconds unless it’s a superset, then it’s 15 seconds.
Bucket Squats 5×15,12,12,10,10
Hip Thrusts 5×15,12,12,10,10
Smith Machine Donkey Kickups 4×12,10,10
Superset both exercise with 15 secs rest in between.
1a. Prone Hamstring Curl 3×12,10,10
1b. Stability Ball Reverse Curl 3×15
Dumb Bell or Barbell Walking Lunges 4×12 per leg
Standing Calves 4×15,12,10,10
Seated Calves 4×12,10,8,12
Ms. Namita Nayyar: What is your diet? Do you take a particular fixed regulated diet comprising of nutrients and vitamins to keep you in perfect health?
Ms. Noy Alexander: My diet during competition season is pretty regimented in my macros and my micronutrients. My protein and carb intakes are relevant to my training and are derived from chicken, lean beef, fish, turkey, egg whites and San Nutrition protein shakes. My fats are primarily from whole nuts and butters from almonds, peanuts, and cashews. I am also a fan of avocados and Olive oil. I supplement with all San Nutrition products including multi vitamins, antioxidants, omegas, and sports supplements.
Ms. Namita Nayyar: What is your motivation to take a multi-faceted personality of a Fitness Model, Professional Figure and Bikini Competitor, Fitness Trainer, Nutrition Consultant, IFBB Bikini Pro and a Licensed Esthetician specializing in skincare and aesthetics?
Ms. Noy Alexander: My motivation on wearing all of the hats of a Fitness Model, IFBB Professional Bikini Competitor, Fitness Trainer, Nutrition Consultant and Esthetician specializing in SkinCare and Estheticians is simple. I love everything that has to do with health, wellness and beauty. All of these areas compliment one another. They all interest me to the extent that I welcome growth in all directions, and as a result, I never stop learning.
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