Her name is Tania Ziesman, also known as Tania Z. A Toronto based health and beauty blogger who swapped a successful bikini and glamour modelling career to become a fitness model. She was once a skinny girl who turned to working out to gain strength and defeat her bullies.
Would you introduce yourself, please?
My name is Tania Ziesman, also known as “Tania Z”. I am a 28 year old fitness model and health, wellness and beauty blogger. I live in Toronto, Canada. I work as a Marketing and Communications Specialist for VitaminDrip.
- Weight: 110 lbs
- Height: 5’2″
- Measurements: 34-24-34
When did you start your body transformation?
Growing up, I was always a very skinny girl and was teased and bullied a lot because of it. I began working out to become stronger physically and mentally. When I started seeing the changes in my body and health, I decided to change it from an interest into a lifestyle.
After years of being successful as a bikini and glamour model I wanted to challenge myself again, so I decided to transition into fitness.
What keeps you motivated?
Looking and feeling my best and seeing progression really motivates me. I have always had problems with my health, and that is what has fuelled my lifestyle. Appearance isn’t everything, but most of us care how we look. A strong and healthy person just looks good. The confidence that comes from the discipline of fitness is like no other.
I have an incredible support system around me who motivate me every day. My boyfriend and trainer, Amer “The Hammer” Kamra is the most incredible person I have ever met. He motivates me everyday to be a better person – in and out of the gym. With him by my side I feel like I can accomplish anything.
How many days per week you workout and your normal weekly workout schedule?
I work out 6 days a week combining strength training, cardio and Hammer Fitness Bootcamp classes. I also like to incorporate a little yoga to increase my flexibility, relieve stress and strengthen and stretch my muscles simultaneously. I continuously challenge myself and my body.
I like to perform my ab routine first. Sometimes after strength training, you may become tired when finished and more likely to skip your ab workout.
- Roman Chair Knee Raises X 5 sets of 20 reps
- Roman Chair Side Raises X 3 sets of 20 reps
- Stability Ball Rises on Bench X 3 sets of 20 reps
- Planks 3 sets to fatigue
Shoulders: X 3 sets of 12-15 reps
- Push Ups
- Barbell Upright Row
- Seated Arnold Press
- Dumbbell Front Raise/Lateral Raise Combo
Triceps: X 3 sets of 12-15 reps
- Lying Tricep Extension
- Dumbbell Kickbacks
- Cable Pushdown
Cardio: 25-45 mins on treadmill or stair climber
Tuesday – Legs
Warm Up: (Repeat 3 X)
- Jump Lunges 20 each leg
- Static Speed Skaters 20 each leg
- Plyo Speed Skaters 15 each leg
- Deadlifts: X 3 sets of 15-20 reps
- Dumbbell Single Leg Bulgarian Squats
- Barbell Squats
- Dumbbell Step-Ups with Kickbacks
- Lying Hamstring Curls
- Standing Calf Machine
- Calf Extension Machine
Wednesday – Cardio/Abs
Cardio: Stair Climber 30 minutes & Treadmill 30 minutes with intervals
- Ball Crunch X 5 sets of 20 reps
- Leg Raises Holding Plate X 5 sets of 15 reps
- Weighted Sit Ups with Medicine Ball X 5 sets of 15 reps
- Scissor Kicks X 5 sets of 20 reps
Thursday – Chest/Biceps/Cardio
Chest: X 3 sets of 15-20 reps
- Incline Dumbbell Chest Press
- Decline Dumbbell Chest Press
- Weighted Push Ups
- Chest Flys on Stability Ball
Biceps: X 3 sets of 15-20 reps
- Standing Bicep Curl
- Hammer Curl
- Standing Dumbbell Reverse Curl
- Cable Curl
Cardio: 25-45 mins on treadmill or stair climber
Friday– Hammer Fitness Bootcamp Class
Saturday – Back
X 3 sets of 15-20 reps
- Dumbbell Push Ups with Rows
- Single Arm Dumbbell Rows
- Barbell Bent Over Rows
- Pull Ups
Sunday – Rest
What is your favourite muscle group and your favourite exercise for it?
My favourite muscle group is legs. It takes a tremendous amount of energy to push through my leg workout, but I continuously remind myself of the benefits of doing legs. There is no better feeling than having strong and sexy legs, and curvy butt…. You can say it’s a love-hate relationship.
I find the most effective exercise to be Bulgarian Squats. They are super effective and really give my hips, legs and butt a nice shape.
What’s your diet like?
I am a vegetarian so I always have to make sure I am getting enough protein in my diet. I don’t deprive myself of foods and allow myself cheat meals here and there. I eat 6 small meals a day -breakfast, snack, lunch, snack, dinner, snack.
- Oatmeal with cinnamon/chopped apple or berries/flaxseed/whey protein/almond milk OR protein shake OR protein pancake with almond butter OR egg white omelet
- Protein shake OR fruit with cottage cheese OR mixed nuts OR hummus with veggies
Lunch & Dinner
- I fill half of my plate with veggies or a salad (Brussels sprouts, spinach, kale and broccoli), 1/4 whole grains (brown rice or quinoa) and 1/4 protein (beans, tofu, tempeh, nuts, and/or eggs). I also add a few slices of sweet potato and/or avocado to my lunch.
I take the following vitamins/supplements daily: (everything else I get from food & my weekly VitaminDrip treatments)
- Ultimate Flora Critical Care Probiotic
- Ascenta’s “Nutra Sea” fish oil in lemon flavour
- VitaminDrip brand Probiotic Complex, Immunerol, & D-Liver
- Vitamin D
- 1 tbsp liquid chlorophyll
What is your advice to anyone who wants to gain weight and build muscles?
For a female such as myself looking to become more muscular, I recommend focusing on strength training, a diet full of protein, fruit and veggies with healthy fats and proper rest.
If you have no idea what you’re doing in the gym, hiring a good trainer is essential.
What are your ambitions?
I have a lot of future goals. To name a few, I’d like to put on a little more lean muscle this year and make the cover of a fitness publication, and maybe compete in a fitness competition.
Anything else you like to add?
My passion is my work and I am lucky to say that I love what I do. I work for a company called VitaminDrip. It is an infusion of vitamins or vitamin and mineral combinations (called cocktails) administered intravenously, usually through a vein in the arm.
I do it weekly and it improves my performance in the gym, helps me age beautifully, improves my concentration levels at work, improves my sleep patterns and relieves symptoms of stress. I recommend it for everybody.
I am also Oxygen Pur’s official Beauty, Health & Wellness Consultant. It is the world’s first and only 100% chemical-free, anti-aging oxygenated serum. I use their serums everyday and it has transformed my skin. It will be available for a special purchase price on my website in February 2013.
Photography credit: Mark Thompson Photography – www.markthompsonphoto.ca [/quote_box_center]