Who is Fawnia Mondey?
Fitness model, pole dance instructor, and physique contestant Fawnia Mondey hail from British Columbia, Canada.
Her life has always revolved around sports and fitness, and she has won numerous competitions for her dance and bodybuilding.
Short Career of Fawnia Mondey
Fawnia’s career in pole dancing demonstrates the variety of fitness activities available, although Fawnia Mondey claims that her initial interests were bodybuilding and weightlifting.
When her grandma gave her 5 lb dumbbells for Christmas, she was immediately intrigued by the act of lifting a heavy object.
She dedicated herself to training and competing as she discovered this interest, taking first place in several amateur competitions thanks to her athletic build.
She thinks she’s demonstrated to the world that pole dancing is a competitive sport that pushes the limits of the human body. Here is her account:
Body Measurements of Fawnia Mondey
| Full Name: | Fawnia Mondey |
| WEIGHT: | 115-125lbs (52.2 – 56.7kg) |
| ERA: | 1990, 2000, 2010 |
| PROFESSION: | Pole Dancing Instructor, Fitness Model, Physique Competitor |
| NATIONALITY: | Canadian |
| HEIGHT: | 5’4″ (162.5cm) |
Accomplishments
Competitions
- 2016 Legs Contest at Tao Nightclub – 2nd place
- 2011 Spy on Vegas Hot100 – 1st Place
- 2009 Fitness America – Figure Short – 2nd place
- 2009 Canadian Fitness and Figure Nationals – 3rd place
- 2008 Canadian Fitness and Figure Nationals – 2nd place
- 2007 Canadian Fitness and Figure Nationals – 1st place
- 2006 Best Legs Las Vegas, Rainbow Bar & Grill- 1st place
- 2006 Emerald Cup Figure 5’3″- 5’4″- 5th place
- 2005 BC Championships – Figure Short- 1st place
- NPC Pittsburgh Amateur & Pro Show – up to 5’4”- 1st place
- 2005 Emerald Cup Figure 5’3” – 5’4”- 3rd place
- 2004 Canadian Nationals – Figure Medium- 9th place
- 2003 Sophie’s Swimwear Pageant- 5th place
- 2003 BC Championships Figure – Figure Short- 2nd place
- 1999 Muscle & Fitness Mania Women’s Lightweight Bodybuilding- 1st place
- Miss Nude Internet 1999- 1st place
- 1997 &1999 Miss Hawaiian Topic – British Columbia, Canada- 3rd place
- 1996 &1996 Miss Nude B.C. (Dancing)- 1st place
- 1996 Miss Nude Western Canada (Dancing) – 1st place
- 1995North American Exotic Dance Champion (Dancing) – 1st place
- 1995 Canada’s Rookie of the Year 95/96 (Dancing)- 1st place
- 1995Canada’s Western Champion 95/96 (Dancing) – 1st place
- 1995Canada’s Edmonton Champion 95/96 (Dancing) – 1st place
- 1995 Miss Nude Amateur World 95/96 (Dancing) – 1st place
- 1994place BC Championships Freestyle Wrestling – 1st place
Biography
Young Years
In the Canadian province of British Columbia’s little town of Kamloops, Fawnia was born. She was quite active in sports as a young child, competing in the 800-meter run and elementary school volleyball.
Fawnia began weightlifting for the first time when she was 13 years old. She was overjoyed when her grandmother gave her two 5-pound dumbbells for Christmas.
She claims she was “hooked” right away and spent the entire day simply “pushing them around.”
Fawnia didn’t begin seriously training for weightlifting until she was 16 years old. She started regularly lifting weights, reading everything she could about nutrition and fitness, and “immersing” herself in the bodybuilding lifestyle in 1995.
She claims that between the ages of 16 and 18, she put on some muscle, but because she didn’t follow a proper bodybuilding diet, she also put on some fat from overindulging.
Amateur Sporting Events
She gradually developed her first “true weightlifters program” as she improved her diet by reading literature on the subject. Her self-assurance grew as her physical condition became better.
This self-assurance gave Fawnia the courage to participate in her first amateur bodybuilding competition in 1999.
She claims that by participating in this show, she discovered her physical and emotional limits. She was proud of herself when she won the award for first place.
This triumph gave her twice as much confidence, which encouraged her to compete again. She competed in the 2003 British Columbia Figure Championships, finishing in second place and earning a seat in the 2004 Canadian Nationals.
She didn’t win the top prize at this show, but she claims she was “delighted” to be invited and highly happy with her performance.
A Pole Dancer
Fawnia works as a professional pole dancer to keep herself in top shape. She was particularly fond of the athletic component of the dance and developed into an expert on the movements used, creating the first instructional video on competitive pole dancing in the world.
Fawnia’s name in the pole dancing community was established by this video and others, and she decided she could do more.
She started the “Pole Fitness Studio” in Las Vegas, USA, using the money from the sales of her movies. Fawnia provided instruction at this location for both men and women who wished to learn how to dance.
She viewed pole dancing as being essential to her fitness growth and regarded the courses as aerobic training.
Career as a Fitness Model for Fawnia
She also decided at this time that she had what it takes to succeed as a fitness model. She just dialed a modeling scout from a well-known weightlifting magazine to launch her career move.
The scout responded with curiosity, and she had now discovered her new hobby.
She began with a small portfolio that gradually expanded. She was featured on several well-known magazine covers, but because she wasn’t getting the photo assignments she wanted, she decided to enter a prominent Malibu swimwear competition.
Fawnia won the contest, started getting paid photography jobs, and started sharing high-profile magazine covers with bodybuilders like Mike Platz.
For Fawnia, receiving praise for her efforts was tremendously motivating.
She carried her newly discovered self-assurance with her and concentrated on the three things that had made her so well-known: pole dancing, bodybuilding, and modeling.
Training
Favorite Workouts
Fawnia has a tough fitness regimen that emphasizes strength training and cardio because she works in modeling, pole dancing, and bodybuilding. Below are some of her top exercises for each body part:
Exercises for building strength:
- Legs: Smith machine squats, lunges, leg presses, light leg extensions, hack squats, seated and standing calf raises and donkey calf raises.
- Back: chin-ups, lat pull-downs, cable rows, one-arm dumbbell rows, reverse grip pull-downs, and bent-over rows.
- Chest: Incline dumbbell presses, seated machine presses, and free motion cable flies.
- Shoulders: Seated machine press, dumbbell press, dumbbell, cable flies, upright row.
- Biceps: Barbell curls (straight and EZ curl), dumbbell curls, and cable curls.
- Triceps: Push downs, bar, and cable skull crushers, dips, and overhead press.
- Abdominals: Reverse crunches off a bench.
Cardio Exercises
- Interval training on the treadmill by walking at a high incline and jogging with a 2.0 incline.
- Skipping
- StairMaster 7000
- Pole Dancing
Additional Training
- 6 hours of pole fitness a week (teaching and personal)
Routine
On all of these exercises, Fawnia will do 4 – 5 sets with a rep range of 12 – 15. Her weekly routine is below:
Monday – Legs And Abs
- 10 min light cardio warm-up
- Legs: Light leg extension, leg press, Smith machine squats, walking lunges.
- Abdominals: Reverse crunches off a bench, regular and side crunches on a ball or mat.
Tuesday – Chest, And Triceps
- 5 min cardio warm-up
- Chest: Incline dumbbell presses, seated machine presses, and free motion cable flies.
- Triceps: Push downs, skull crushers, dips.
Wednesday – Back and Biceps
- 5 min cardio warm-up
- Back: Lat pull down, cable rows, bent over row, and reverse grip pull downs.
- Biceps: Barbell curls (straight and EZ curl), dumbbell curls, and cable curls.
Thursday – Hamstrings And Calves
- 10 min cardio warm-up, Hamstrings & Calves
- Hamstrings: Seated and lying leg curls, and stiff-legged deadlifts.
- Calves: Seated and standing calf raises, donkey calf raises.
Friday – Shoulders And Abs
- 5 min cardio warm-up, Shoulders Abs, 30 min cardio
- Shoulders: Seated machine press, dumbbell press, dumbbell flies, and rear delt flies.
- Abdominals: Reverse crunches off a bench, regular and side crunches on a ball or mat.
Saturday – Cardio
- 20-30 minutes of light cardio
- Cardio: Walking outside.
Sunday – Cardio And Calves
- 45 min
- Cardio: Interval training on the treadmill: walking at a high incline of 10.0, and jogging with a 2.0 incline.
- Calves: Seated and standing calf raises, donkey calf raises
Nutrition
Macros
It takes “21 days,” as Fawnia tells her followers, to change their old eating habits. Fawnia is very picky about her diet, making sure to meet her macronutrient requirements each day.
Fawnia Mondey consumes oatmeal, sweet potatoes, yams, brown or wild rice, and other carbs.
She values these nutritional options and ensures that all of her food is of the highest caliber. Chicken, salmon, tuna, halibut, orange roughy, snapper, and tilapia provide her with protein.
Fawnia Mondey eats particular regional products, especially when it comes to lipids and other necessities like veggies.
She chooses to consume Green Beans, Broccoli, Edamame, Spinach, and Asparagus as her vegetables. She consumes eggs, almonds, and avocados as good sources of healthy fats.
Making Meals In Advance
Fawnia concentrates on preparing all of her meals before her workouts. She does this to give her full attention to the exercise at hand. She also realizes that by doing this, she will avoid detours into fast-food restaurants.
These meals are separated every 2.5 to 3 hours, according to her. She prefers to stick to low-glycemic-index meals, which include snacks like raisins, peas, maize, carrots, and white potatoes.
She also enjoys cooking a huge quantity of chicken in the oven the night before a significant training session so that she can divide this among several meals.
Exercise Diet
Fawnia skips the complex carbohydrates while she’s getting ready for a competition or picture session instead of “feasting” on massive chicken or fish salads.
Along with a vinaigrette consisting of balsamic vinegar, flax oil, lemon juice, and a dash of Splenda, she also includes fiber carbs.
What Fawnia Mondey Can Teach Us?
The biography of Fawnia Mondey demonstrates how unconventional sports and physical activities may be very beneficial to a bodybuilding career.
Fawnia decided to pursue pole dancing as a career and combined her weightlifting practice with the cardiovascular exercise it offered.
The lesson here is that you don’t have to base your fitness journey entirely on the gym. Play around with your cardio options and have fun.