CSM Game-Changer Issue with Cristiano Ronaldo 2019 GAME-CHANGER ISSUE - Heather Blackburn | Page 118

CSM: How do you keep yourself educated or updated for lat-
est trends and information in healthy living or lifestyle?
JACOB: Social media is a great way to do this, but I also
stay educated through podcasts, journals and many updated
books. Being educated in this industry allows you to use and
act in the correct and official way. Like I have also said, it
allows you to offer something new, that people may not have
heard before. I learn every day off social media on opinions
and other aspects, however tuning into podcasts and journals
can get some more of the scientific background on the ele-
ments I need.
CSM: How important is food and nutrition to you as a mod-
el, athlete or as an individual?
JACOB: Healthy eating is one of the main, but hardest ele-
ments to training. Food is everything to me and because of
that reason, I have researched and read the best foods to fuel
my goals, and now implemented them into my plan and I
know what I eat and when. Nutrition is extremely contro-
versial, and many people will have differing meal plans or
beliefs. However, understanding that it is an important part
of any individual, must remain paramount in efforts to im-
prove!
CSM: Describe the essential skills to be effective in main-
taining your figure or shape.
JACOB: The main skill is to be committed. Maintaining is
the hardest factor of any training programme because there
is little change and a lot of sticking to the same foods and
training. However, with that being said, I do mix things up
and make sure I keep my training and nutrition entertaining
and fun! For me, I make sure I’m always shoot ready. Ill ask
myself every day, if I was to have a shoot tomorrow, am I
ready for it? I expect my answer to be yes, even if psycho-
logically I’m not feeling it! That is how I make sure I stay
ticking over for the modelling weeks to come. I feel main-
taining also makes you feel great, not to mention the release
of endorphins when you work out, but also that sense of be-
ing productive for the day. Figure and shape are made by the
body but maintained by the mind.
CSM: What are your views on an all-meat diet versus a veg-
an diet?
JACOB: As I am learning myself, I am still on the ever-
changing fence on the most significance. However, from
my learning it is key to get the meat and fat from an ani-
mal protein source in, but some of the plant-based protein is
great and because of that I can understand why veganism has
come about. I respect both and I think, from research, they
both an have a great significance on fitness goals, however,
may differ in some of the more demanding fitness levels.
CSM: What groups of food do you usually eat?
JACOB: My meal plan gets all of the macronutrients in.
That being protein, fat and carbohydrates. High protein and
a steady supply of carbohydrates and fats keep me in order.
I watch my intake of carbohydrates and have them more so
around training, as I don’t want them to be sored as fat, more
so for the use of energy for my training. I have a strict meal
plan, but it helps me stay in check, plus the foods I eat I actu-
ally enjoy!
CSM: Do you think customized meal plans are really neces-
sary? Why is that?
JACOB: Yes of course, nutrition should never be a ‘one size
fits all’ statement. Everyone is different and you must take
into account beliefs, ethics, goals and eating disorders when
designing meal plans.
CSM: As a fitness and health enthusiast, what are the essen-
tial exercises you have to do? Why is that?
JACOB: Compound exercises! Compound and full body ex-
ercise don’t just build up your full body, but also your core
and areas where you may think they’re not even hitting! I
must include exercise like squats, deadlifts, military press,
all compound exercise to allow my body through a full range
of motion. You should always start with these as that is when
energy is high and you can press, push and pull more!
CSM: Do you have any gym etiquette advice for other peo-
ple?
JACOB: Put them weights back! Keep equipment clean and
bring a towel. Many of the modern gym now do have very
clean facilities, so just treat it like a home from home!
CSM: Fact or myth? Does working out daily improve one’s
sexual stamina or prowess during sexual activity? Why do
you say so?
JACOB: Yes. However, if you hope to improve your sex life
through exercise, you should carefully consider adopting a
more comprehensive healthy lifestyle in order to increase
the possibility of fully experiencing your sexual peak. So,
its not all about just lifting heavy weights, its about feeling
good too!
CSM: Fact or myth? Does living a healthy lifestyle keeps
you happy and young? Why is that?
JACOB: Regular exercise releases endorphins and cate-
cholamines, which are the “feel good” chemicals released by
the brain. Regular exercise also increases production of dop-
amine, which is a neurotransmitter that improves mood and
decreases feeling of depression, so it’s clear how all these
elements come from exercise alone. Exercise also helps hap-
piness by increasing self-esteem and feelings of accomplish-
ment, which everyone feels after a good hard session at the
gym! Successfully reaching your fitness goals will give you
a strong sense of accomplishment and self-worth, which
combined with all the chemicals released from regular exer-
cise will help you to achieve a higher sense of happiness and
a youngness about individuals skin and bodies.
CSM: If you are our health ambassador and a lifestyle advo-
cate, how would you help promote healthy living in school
or in corporate world?
JACOB: Eat Breakfast is my main one! So many people miss
the most important meal of the day and it fuels you, espe-
cially if training in the morning. Not to mention getting into
the habit of starting each day with a healthy breakfast laying
the foundation for lifelong health benefits. Eating a healthy
breakfast helps you meet your daily nutritional require-
ments, allows you to concentrate better and aids in keeping
your blood sugar levels stable, which results in longer-last-
ing energy. Snacks is another key factor. Replace unhealthy
snacks, such as sugary foods and beverages with nutrient-
packed treats, such as fresh fruits, raw vegetables, low-fat
yogurt, peanut butter and whole-grain crackers. This goes
hand in hand with the training, which should be surrounded
by this! Healthy living should be a law! It is so important,
especially in children and the forever changing word.
CSM: A lot of your followers are curious to know these, if
there’s any food and beverage that you cannot resist what
would that be and why?
JACOB: Food is so hard to maintain sometimes, we’re all
human! However, when it comes to foods that I do involve
in a little treat its got to be the healthy ice cream, which is
about 300 calories per tub! So, makes it a nice sort of ice
cream. Your body, for many psychological reasons, some-
times needs a reboot and you can do this through food, and
trust me, one meal off isn’t going to have an effect on the
body, just your mind the next day, but before you know it
you’ve burned it all off in the gym!
CSM: Any advice to individuals who wants to gain weight
and lean muscle? Advise to people who want to lose weight
and be sexy?
JACOB: They’re many different variations on how to do this
online and I’m sure you’ve read them all, as have I. But the
main thing that I am learning now is to one, stay committed,
and two, know what you need to do and how to get there.
If it’s a matter of getting lean, and decreasing body fat, in-
corporate more cardio in, eat clean and watch carb intake.
If its just to get fitter, work around your day and implement
foods in that make you fee happy! There are so many differ-
ing goals, pick what you want and surround yourself with
people that have the same goals.