Pursuing a career in modeling has become one of the favorite choices for thousands of males and females globally. Many of them are pursuing this career with the hope of becoming the next supermodel. While it is great to be optimistic about succeeding in modeling, those days are gone when optimism is the only ingredient you need to succeed.
The modeling industry is becoming increasingly competitive, and you’ll require more than optimism or luck to stand a chance of becoming a supermodel. Also, a lot goes into becoming what you’ve set out to become in modeling. Perseverance, patience, being hardworking, having a great attitude, etc. are some of the attributes you’ll need to possess to succeed.
However, the job has been made a little easier because some people have walked in the modeling shoes and know where it hurts and pinches the most. Some of those people have gone on to become supermodels. Also, they were in the same place as you probably are now, a rookie model.
To help ease the climb on the ladder to become a supermodel, we’ve gathered 21 tips these supermodels tried out on their way to becoming what they are today. These tips have been tried and proven to work. You may have in you some of these tips already, but infusing the others in you will stand you among your competitors in becoming a supermodel.
Practice the necessary skills that will help you become a better model. Study posing and understand it. Work more on your runway walk. Your posing and ability to walk is what differentiates a supermodel from a mediocre one. Modeling isn’t just a career; it is an art.
The best way to do practice and become perfect in this is to have a friend take shots of you posing with other people in the background. You can also practice independently by setting up a camera on your tripod until you’ve gained enough confidence.
- Work On Your Pose In Front Of A Camera
This is another tip that will help you become better with each passing day. Practice often in front of a camera. You can work with a photographer to help you come up with a lovely concept. To become a successful model, you have to work on and have good posing skills.
A model will combine her facial expressions, artistic intuition, posing with the knowledge of lighting, aperture, framing, etc. that a photographer has to help improve them at modeling. This will help you in building the confidence you need to become a better model.
- Build A Modeling Portfolio
To succeed and become a supermodel, you’ll need a modeling portfolio that shows your strengths and talents via high-quality images. You will be able to make a favorable impression on a modeling agency if you have a great modeling portfolio.
It is advisable that you have both an online modeling portfolio that you can send at any time via mail and a hard copy that you can show when you’re going for a face to face interview or meeting.
- Have Digitals Or Headshots Ready
For you to get signed by a modeling agency, you’ll need to be visible to them. The main requirement is simply a snapshot of yourself (called Digital or Polaroid in the modeling industry). It is advisable you use little or no makeups in your snapshots. Modeling agencies prioritize natural pictures over any form of pictures.
Also, take pictures using natural light. Use a plain background, as well. You digital or snapshot should contain the following: smiling, non-smiling, and up-close headshot(s); left and right profiles; a complete length shot (one facing the camera and another not facing); and your clothing should be made up of a T-shirt and jeans.
- Do A Research About Modeling Agencies
Do adequate research before you forward your headshots to them. Your research should include the legality of the modeling agency, verify if they are legit, the reviews they’ve got, what their requirements for taking models are, their application procedures, their most recent campaigns, what notable brands they work with, etc.
Consider all those in choosing an agency. As soon as you’ve decided on which one to choose, submit your headshots, and prepare for a possible meeting with them.
- Be Prepared To Be Rejected
This is one of the most important tips to always consider. As a novice or an upcoming model, there is a 7 out of 10 chances that doors will be shut on your face without having a second thought. You’ll be told ‘No!’ several times. You may have to send hundreds of headshots before you’re considered.
It is important, however, not to base yourself worth on someone’s opinion or how you look. Shrugs of the criticism and rejection you’ve just been handed and practice more. Having a strong mental resistance to backlash and criticism will help you on your way to becoming a supermodel.
Being aesthetically pleasing is what the modeling industry is run on. So your looks are an essential factor to succeed. Ensure you take care of your hair, skin, body, and your health in general. For those that want to be successful as fashion models, the height/weight yardstick is more strict than other types of modeling.
You should be able to abide by austere beauty regimens. Some routines followed by supermodels include drinking a large quantity of water throughout the day to stay hydrated, not smoking, consuming only a little quantity of alcohol, exfoliating/washing/moisturizing the face every morning and evening, exercising for about 4-5 days per week, maintaining a strict diet, etc.
As a novice, you’re susceptible to so many things. Therefore, you’ll need to take charge of your security. You shouldn’t fall for fake model schools promising to help you climb the ladder to becoming a better model for a certain sum of money to pay for test shoots.
Your modeling agency should be the one responsible for those things. Also, beware of fake modeling agents, fraudulent modeling contests, fake casting directors, and photographers. Also, ensure to keep trusted friends in the know about the happenings in your career. They can drive you to photoshoots to make sure you’re safe.
You need to be professional in all your conducts. Ensure you answer phone calls, reply to emails as soon as you can. Return voicemails promptly. Ensure you’re not late to a meeting, casting calls, photoshoots, etc. it is advisable to be there 15 minutes before time.
Unprofessionalism can decrease your chances of succeeding as a model. You should always be aware that they are plenty of other qualified people out there and if you do not sit up, you’ll be replaced.
Many people think modeling is easy and you don’t need to work too hard. This is a completely wrong notion to take into the industry.
As you abide by those sleeping, eating, exercising, and other regimens, you should be prepared to be at a photoshoot for up to 12 hours in unfavorable weather conditions.
You should also be aware that it will take a considerable number of years to succeed as a model. There will be times when you’ll be mandated to travel for long hours and spend months away from your family and friends. The life of a supermodel can indeed be rewarding as well as glamorous, but it takes a huge amount of work to get there.
To be successful, set your standards and do not compromise them. Drugs, greed, harassment, etc. are some vices that fill the modeling industry. You shouldn’t do things at all costs to get to the top.
Some people might make promises that if you do certain things, they’ll help you get to where you want, but most of the time, you’re just being deceived. Take a stance and never waiver. If you practice constantly, you’ll become a supermodel.
Staying at the top in the modeling industry is very difficult to achieve. It is very important to know what it takes to succeed in the different modeling genres there are. If you hope to be a supermodel on the runway, get to familiarize yourself with it in terms of practice, skills, and habits.
This is also very important. The modeling industry is highly competitive. You should be aware that your integrity and morals will be tested sometimes; your fellow models will go to any length to tarnish your image. Knowing what is involved and the risks there are in your industry will help you better prepare for any eventuality.
- Make Use Of The Social Media
Millions of people around the world use social media, and it allows you to connect with several millions of others. Upload pictures regularly on your page detailing the job you’re into, and this can help attract different modeling agencies to see you.
Although having a social media presence isn’t a requirement to become successful, but it increases your chances of success. Advertisers are always on social media, looking out for models with huge potentials.
- Never Let Your Pride Down
Always remember that you’re more than a beautiful or handsome face. Always remember to hold your head up high. Know when to turn down a job. There is a fine line between being hardworking and being used as a slave. Know the right time to make objections when certain suggestions are made to you.
Your attitude will keep you up the ladder as you make your way to become a supermodel. Ensure you’re not rude to people. Be respectful. Also, know how to speak to people, especially those in your team, and learn to cultivate a friendly tone even when you’re angry.
There are many types of modeling out there. To succeed, do not just be a ‘Jack of all trade,’ pick a genre, and practice constantly to become a better model. Do proper research on what the type of modeling requires and continue to improve.
While it is good to specialize in a particular type of modeling, it will be an added incentive if you’re versatile. Being able to fill into different types of modeling will help you seize rare opportunities that will come your way.
To be a successful model, you’ll need to be able to display a variety of emotions naturally as your casting director requests. This makes you a better model and stands you out from the rest. Also, work on different facial expressions constantly.
- Have Good Organizational Skills
Also, you’ll need to be somebody who has good organizational skills. If your personal assistant is not available, you should be able to take care of your schedules, book flights, hotels, manage finances, etc.
- Be Able To Handle Tight Schedules
As you begin to climb the modeling fame ladder, you’ll be getting so many offers from different agencies, especially when you’re working freelance. Your ability to plan your schedule in other to move from one shoot to another will contribute to how successful you’ll become.
Wrapping It Up
Being a successful model takes a lot of time and effort. These tips have spelled out all you need to succeed as a model. Becoming a supermodel is just inches away from you if you can work very hard with these tips. Being a supermodel is not a day’s job.
Whether you plan on becoming a super runway model plus-size model, fitness model, glamour model, parts model, etc., ensure you keep at any of your choices with these tips, and the sky will be your limit.
Carb Cycling Guide for Athletes
10,080–that’s how many minutes are in a week. Maintaining a diet through all those minutes, for weeks or months, requires supreme, almost unwavering willpower.
Even The Rock doesn’t do it; his Sunday night cheat meals are stuff of legend, consisting of thousands of calories of his favorite food.
The social side of dieting is tough. It takes dedication to remain unmoved on a diet; happy hour invites, dinners out, work-sponsored lunches–saying “no” to all these are small wins on the battlefield of dieting. For a diet like the ketogenic diet, avoiding carbohydrates can feel like tip-toeing through a minefield of Western, carb-centric eating.
For athletes, it can be difficult because we rely so heavily on carbohydrates for fuel. Of course, there’s growing research about how to use bodily fat as a fuel source,1 but carbohydrates have been the gold standard exercise nutrition for years.
Carb cycling is planned consumption of different amounts of carbohydrates, usually throughout the week. Everyone can develop their own carb cycle based on need; for example, keto athletes might work in carb days during especially hard training blocks.
While carb cycling isn’t for everyone, it can be a great way to optimize a diet based on your personal needs.
What’s a Carb, Anyway?
There are three different types of macronutrient fuel sources in our food: fats, proteins and carbohydrates.
The main function of dietary carbs is to be a source of energy. Some even argue they aren’t essential, and can be made from dietary protein and fat.2 This process is called gluconeogenesis, a metabolic pathway generating glucose from non-carbohydrate substrates.
Carbs (especially refined carbs) raise blood sugar, resulting in the body producing extra insulin to bring that blood sugar down. Insulin is a hormone that triggers fat storage–so more carbs means more insulin which means more conversion of carbs to fat stores.
As a fuel source, carbohydrates replenish glycogen stores in the muscle and liver. They also maintain blood glucose concentrations as fuel for the body, but also for the brain. That’s the spike in energy you experience after an afternoon stack, as blood glucose fluctuates throughout the day when we consume carbs.
Simply put, carbohydrates are the body’s most readily available fuel. But when we don’t use that fuel, carbohydrate manifest as fat.
When following a keto diet, lower carb intake is necessary (like 25g of carbs per day–the amount in a single banana). This encourages the body to burn fat and also to convert fat to ketones. Consuming carbohydrates causes insulin release, which inhibits ketone production in the liver.
Science Behind Carb Cycling
What is carb cycling, and why is it beneficial? Looking at the science can provide some clarity. Maybe a more accurate definition of carb cycling is carb manipulation.
The goal is to match the body’s need for glucose depending on activity or activity level overall.
High-Carb Days
High-carb days are usually matched with workouts when you might need more glucose–like high-intensity interval sessions or a long day in the weight room.
When you exercise at a high intensity, the body makes most of its energy from carbohydrates, either breaking it down aerobically (with oxygen), or anaerobically (without oxygen), forming lactic acid. This would be the optimal time to introduce a higher amount of carbohydrates into the diet because the body uses more carbohydrate during the workout itself, and then after the workout to make glycogen to refuel and decrease muscle breakdown.3
When looking for your highest possible power or speed output, carbs are often necessary for the body to produce its best results during intense training sessions.
Low-Carb Days
In traditional carb-cycling, low-carb days are meant for days on which you do not train–the idea is the body doesn’t need carbs because its demand for fuel is far less than on workout days.
But further investigation by scientists have shown some of the advantages of training on these low carb days, which has two main benefits: it helps to speed up general adaptations to aerobic training, and it increases fat burning and thus improves endurance.
One of the key, groundbreaking experiments in this field was conducted using single-legged cycling exercise. Athletes had to cycle using just one leg at a time; the left leg cycled one hour straight, and the right leg did two half hours with a few hours in between where no recovery fuel was given. This means that the right leg was training in a carb depleted state during the second session. Muscle biopsy samples revealed that the twice-trained leg saw bigger gains in the enzymes that are key for aerobic respiration. This led to the conclusion that low-carb training could accelerate aerobic gains.4
Strategic low-carb days focus on switching the body back to using fat as energy and increase aerobic capacity. Research is continuing on this topic, but athletes are looking to boost the ability of the body to tap into fat as a fuel source, since we store more fat than carbohydrates.
Training in a low-carb state has been shown to increase the ability of the body to burn fat over the long haul, improving metabolic flexibility.5 There have even been studies noting keto-adapted athletes can use fat in preference to carbohydrates for moderate intensity endurance exercises, in which carbohydrates would usually be used as fuel.6
But it takes time. Robert Sikes is a professional bodybuilder and founder/owner of Keto Savage. He’s a bodybuilder on the keto diet; backstage at events, he receives inquisitive looks from competitors when they find out he’s keto. But the results speak for themselves and after events, he’ll even get asked about he’s able to train with such little carb intake. He says it can takes years to full fat-adapt, and that it’s something that doesn’t happen in the short term.
“You need to allow yourself to be completely adapted to life without carbs. Play the long game. Be diligent with hitting macros and eating wholesome foods.”Robert Sikes
By controlling carbs, and the types of carbs consumed, there also may be a benefit in manipulating insulin and insulin responses.7,8 This would likely help with improving metabolic health.
It is becoming widely accepted that athletes should adopt carb cycling or periodization of carbs based on training needs. This ensures fuel for the work required (so training intensity isn’t compromised), while also empowering the body to metabolically trapease between carbohydrates and fats as fuel sources as available.9
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Benefits of Carb Cycling
The benefits are carb cycling are measured against personal goals. Do you want to improve body composition? How about improve training or recovery?
Ask yourself what you want to achieve with carb cycling to best understand its benefits.
Body Composition
As with most diets, a major goal is usually weight loss. Because we consume such a high amount of calories as carbohydrates in Western diets, limiting those calories and carbs will ultimately lead to fat loss. The process aligns with most other diets: consume less calories than the body burns, enter a calorie deficit and promote weight loss.10
Though specific research on carb cycling is limited, generally studies show that limiting carb intake works well for weight loss. One study analyzed overweight women who had a family history of breast cancer. Three groups were randomly assigned different diets: calorie-restricted and low-carb diet, low-carb but unlimited protein and healthy fat, and a standard, calorie-restricted diet. Women in both low-carbohydrate groups showed better results for weight loss.11
Training in a low-carb state can help with weight loss, boost fat burning capacity, and can speed up aerobic adaptation to training. However, athletes face a compromise when employing low-carb diets; they need the carbohydrates to perform at the highest intensity (especially in a race), and want to keep that energy system working well, but still want the benefits of carb restriction.
Making sure the body has carbs for tough training can help performance. The body needs fuel for the most difficult exercise days. Since carbohydrates are the body’s most readily available fuel source, consuming carbs before a workout enables the body to train harder for high-intensity, short-duration exercise.12 Interestingly, even the presence of carbohydrates in the mouth (meaning, not actually ingested) can lead to increased performance, because they activated brain regions believed to be involved in reward and motor control.13
Carbs can also help accelerate recovery. After exercise, consuming carbohydrates can lead to glycogen resynthesis and protein synthesis (after resistance training).14,3 So, it’s easier to perform and recover if you have enough carbohydrate in your diet. Carb cycling means those big training days can be high quality.
Other Benefits
By cycling carbohydrate consumption, you may be afforded some of the benefits of both higher-carb and lower-carb diets–and avoid some of the common negative side-effects.
Metabolic Health: The combination of two types of diets may help you become metabolically flexible.5
The days with low-carbs may have a positive impact on insulin sensitivity; this study showed the benefits of a low-carb, high-fat diet on glucose metabolism, lowering fasting glucose and insulin values.8 And when compared to a low-fat diet, a low-carb diet led to greater weight loss, which in turn led to a decrease in triglyceride levels15–high levels of triglycerides have been associated with cardiovascular disease.16
Hormone Health: There are some concerns that hormones might be negatively affected by a badly put together low-carb diet, but this could be mitigated by strategic carb feeding.
High-carb feeding periods can potentially boost the levels of some vital hormones, like cortisol. There are some concerns that cortisol can decline when following a low-carbohydrate or ketogenic diet (although not much research supports this fear). To combat this possibility, either make sure your keto diet is well-formulated with enough calories and nutrients,17 or cycle periods of carbohydrate feeding to give your body a break.
In men, testosterone concentrations were higher after a ten-day high-carbohydrate diet, while cortisol concentrations were consistently lower on the same diet, suggesting the power of diet (specifically the ratio of carbohydrate to protein) as a factor in hormone regulation.16
Thyroid hormones are essential to regulating metabolism,18 being crucial determinants of resting metabolic rate. But they themselves are in turn regulated by diet and metabolism because glucose fuels the production of those thyroid hormones. The thyroid produces a large amount of T4 hormones, which are then converted into T3 hormones (T3 is the active thyroid hormone influencing many body processes). When carb intake is reduced, conversion of T4 to T3 reduces.19 People worry that this might lead to a lower metabolic rate and thus slow down weight loss with a low-carb diet
Longevity: The ketogenic diet may help to increase lifespan and healthspan.
This might be increased further by taking a cyclical approach to the diet: alternating high-carb and low-carb weeks. One study fed a ketogenic diet to mice every other week. Results showed avoidance of obesity, reducing midlife mortality, and prevented memory decline.20
How to Carb Cycle
Anyone from ametuer dieter to serious athlete can carb cycle. There are different options for how carefully you implement carb cycling, depending on training and recovery needs as well as your overall goals.
Creating a schedule, tracking your progress and targeting carbohydrate intake can help develop a well-formulated plan to succeed cycling carbs.
Create a Schedule
Before a single carb touches your lips, think about your goals. These will formulate your carb cycling plan.
Do you want to lose weight, or maintain weight? Do you want to boost aerobic fat burning capacity or target a lean body composition?
Then consider your typical training week. Which days are your most intense workouts? Which days can you recover, even without carbs? Do you meal prep to make sure you get enough quality, low-carb foods?
Serious athletes might want to take it one step further and consider carb cycling over a longer period, to keep up with training or competition cycle. Instead of breaking up a single week into high-carb and low-carb days, each week would have a different carbohydrate goal. Weeks with a heavy training load would be carb-heavy, while weeks with a lower training load or coming into a weigh-in could be more low/moderate-carb.
Your answers to these questions will determine how you go about cycling carbs. Don’t be afraid to change the schedule and be a bit flexible once you get started.
Log calories and macros
Establishing a calorie goal could prove helpful (especially if you’re trying to lose weight). Multiply your bodyweight by ten, and that’s the amount of calories to work toward if you want to lose weight. To gain weight, you can multiply your bodyweight by 15 to garner a ballpark daily calorie target.
Tracking your macros in a food journal or an app will help keep you accountable. Taking note of everything you eat will let you make sure you get enough calories from the right type of macronutrients while giving you a better understanding of how diet impacts your training output.
Target for a High-Carb Day
High-carb days should accompany your toughest training sessions of the week, such as intense intervals or prolonged weight training. These days call for about 2g of carbs per pound of bodyweight, and they’ll be your highest calories days. If you’re working out four times a week, and weight training once or twice a week, then you should have about one or two high-carb days each week.
Note that you might want to eat high-carb the night before a heavy morning workout to make sure that you are fueled up and ready to go, even if the training on that day was not that intense.
Target for a Medium or Low-Carb Day
Low-carb or medium-carb days can be used to fuel less-intense workouts or recovery days. Depending on training volume, low/medium carb days can be anywhere from 50g – 150g of carbs.
Training low doesn’t mean training on zero carbohydrates. On low-carb days, be sure to prioritize other macronutrients such as good quality protein and fat. High protein intake is important for post-workout recovery and the development of muscle mass. When cutting back on carbs, make sure you get enough calories, and the bulk of these should come from fat.
There are a few strategies that you can use to control your carb intake around your training sessions.
Training low: start your training having limited your carb intake beforehand. Implementing this strategy is simple. You may wake up and workout in the morning without eating before. You may even increase the effect by limiting carb intake the night before. If you workout during the evening, you may limit carbs from morning until that evening training session.
Sleeping low: don’t refuel using carbs after a workout, and stretch out the period before you refuel by sleeping overnight before refuelling with carbs at breakfast. This has shown promise, with a recent review in elite cyclists describing how the “sleep low, train low” method (where morning exercise commences with less than 200 mM of glycogen), improved results for cycling efficiency.20
On low-carb days, be clever to ensure quality training and recovery. Performing on a low-carb day can be difficult, so consider taking a low-carb or keto energy source, such as HVMN Ketone. Elite athletes have used HVMN Ketone to give them BHB as a fuel during high intensity time trials, showing that if you really want to avoid carbs, swapping in ketones can be a great energy alternative.
Another way to get a boost is to mouth rinse with carbs; this can improve performance without needing to actually eat carbs. You can also use caffeine before your workout, which is another reliable, carb-free way to get your body ready to perform.
What about recovery? BHB from HVMN Ketone is a carb-free alternative for recovery on low-carb days. Studies have shown that not only is less glycogen broken down in training with HVMN Ketone,21 but glycogen22 and protein resynthesis23 are also increased by 60% and 2x respectively. BHB could be a great way to help protect your recovery but also keep carb intake low.
Foods to Remember
With all this talk of carbs, you need to know where to find them so you can either stock up or steer clear.
A carb cycling diet requires high quality, healthy carbs and whole foods. Every once in a while it’s fine to treat yourself in epic, The Rock-like proportions, but from day-to-day, it’s all about maintaining balance. Good carbs include whole grains (like brown rice and oats), legumes (like beans, a good slow-digesting carb) and tubers (sweet potatoes).
Foods low in carbs include meat (beef, chicken, fish), eggs, vegetables (like bell peppers, broccoli and mushrooms), nuts (almonds, walnuts) and dairy (cheese, yogurt). Building a meal plan to incorporate all these types of food should help with each phase of the carb cycling. Even better? Meal prepping, so the stress of cooking depending on the day goes out the window.
But don’t forget about fiber; it plays an important role in weight loss, energy maintenance, regulating blood sugar and controlling hunger. Though fiber is a carb, it doesn’t raise blood sugar like other carbs and plays an important metabolic role because it doesn’t convert to glucose.
Is Carb Cycling Right For You?
It depends on your goals. It also requires some experimentation–based on your lifestyle and fitness routine, finding the right balance of high-carb and low-carb days can take some time and will probably change over the long-term.
What’s nice about carb cycling is the flexibility. It empowers a dieter some choice, while also providing the ability to fuel on days where it’s required, like ahead of intense training sessions. Benefiting from each could help an athlete reach goals for exercise, as well as goals for body composition. But remember to check with your doctor before implementing such wholesale changes to the way you eat.
If you’ve tried carb cycling, let us know the results in the comments.
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| 20. | Ketogenic Diet Reduces Midlife Mortality and Improves Memory in Aging Mice Newman, John C. et al. Cell Metabolism , Volume 26 , Issue 3 , 547 – 557.e8 |
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How to Prepare for Your First Modeling Job
Congratulations on landing your first modeling gig! While this is an exciting opportunity, it can also be nerve-racking. We’ve rounded up some tips and tricks to prepare you to rock your first modeling job and start your career off on the right foot!
What to Do:
It is important to remember that every model started somewhere and they were probably all nervous in the beginning! Try to stay relaxed and just be yourself, your beauty will naturally come out if you are calm and collected. Get a good night sleep prior to your job so you appear refreshed and energized! Do your research on the job as well. Read up on the company you are working with, the photographer if there is one, and even other models who you may be modeling with. Being knowledgeable will help you feel prepared, calm nerves, and reduce stress.
What to Bring:
Now that you know what to do, what do you bring with you? This can be tricky, especially if you are going to a job you do not have a lot of information about. These products are great to have – no matter what situation you may find yourself in.
Flash Tape
This miracle product has dozens of uses, making it an essential for any modeling gig. Use it to secure deep plunge clothing, open sided dresses and tops, bras from sliding around, and tube tops from falling down. You can also use flash tape to create a temporary hem, close gaps between buttons, and even hold jewelry in place.
SOS Fashion Kit
With double sided tape, clear bra straps, reusable silicone nipple covers, a racerback bra clip, and 2 bra extenders included in this kit, you will have everything you need for any modeling gig.
Ball of Foot Shoe Inserts
A top complaint of models, even the most experience is foot pain. Standing in any type of shoes for hours on end can get uncomfortable for anyone. These Ball of Foot Shoe Inserts are comfortable and easy away pain in the ball of the foot. They also prevent feet from sliding forward in high heels.
Your first modeling gig will be a breeze and you will be on your way to becoming the next Gisele by working with a great agency and following these tips and coming prepared with these products.
