Name: Tania Ziesman aka. Tania Z
Location: Toronto Ontario
Weight: 110 Lbs
Occupation: Marketing & Communications Specialist at Vitamin Drip, Health, Wellness & Beauty Blogger
When did you get started with fitness?
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 & 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.
How do you stay so motivated? What drives you?
Looking and feeling my best and seeing progression really motivates me. I have always had problems with my health, and that is what has fueled 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 everyday. 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.
What has been the hardest obstacle for you to overcome?
Time!! Time management is one of the most important things you can do for yourself to be as efficient as possible and maximize your days- in and out of the gym.
What does your current training schedule/program look like?
Abs: (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
Barbell Upright Row
Seated Arnold Press
Dumbbell Front Raise/Lateral Raise Combo
Triceps: X 3 sets of 12-15 reps
Lying Tricep Extension
25-45 mins on treadmill or stair climber
Warm Up: (Repeat 3 X)
Jump Lunges 20 each leg
Static Speed Skaters 20 each leg
Plyo Speed Skaters 15 each leg
X 3 sets of 15-20 reps
Dumbbell Single Leg Bulgarian Squats
Dumbbell Step-Ups with Kickbacks
Lying Hamstring Curls
Standing Calf Machine
Calf Extension Machine
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
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
Standing Dumbbell Reverse Curl
Cardio: 25-45 mins on treadmill or stair climber
Friday- Hammer Fitness Bootcamp Class
X 3 sets of 15-20 reps
Dumbbell Push Ups with Rows
Single Arm Dumbbell Rows
Barbell Bent Over Rows
Give us a breakdown of your daily diet.
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 every 2-3 hours and my diet consists mostly of whole grains, oats, nuts, lots of veggies, tofu & tempeh, beans, quinoa, sprouts, berries, & fruits. I don’t drink milk so instead I have almond milk and I am not crazy about egg whites… I have to force myself to eat them.
Is there anyone in the fitness industry you look up to?
I love Jillian Michaels and Jackie Warner
Name a fitness “Myth” that just isn’t true no matter how many times you hear it?
That women will bulk if they lift heavy weight and drink protein shakes.
Tips for our readers to achieve their fitness dreams?
1. Set goals for yourself. Be specific with your goals so that you can actively plan what steps are needed to achieve those goals. Write them
down. Plan them out. Ask yourself why you are getting in shape. Be
accountable-once you decide to get in shape, make it public. Tell all of
your friends & co-workers, start a blog.. this way you are more likely to
2. Surround yourself with positive people who encourage and support you.
Ditch those who want to go out all the time and drink/party and distract
you from your goals.
3. Educate yourself. Know what you need to do to get in shape. If you have
no idea where to start or what you are doing- hire a good trainer. Do your
research as there are a lot of bullshit trainers out there. It is worth the investment. Hire a trainer who can assist you in all areas of your life (diet, training, coaching). I recommend checking out www.hammerfitness.com for online packages.
4. Clean up your diet. 80% of your success will depend on your diet – I
cannot stress this enough. Don’t make too many changes at once, or you
will probably end up running back to your comfort foods. Pick one food change per week, and stick with it (eating less calories per day, cut out soda, eating more veggies, cooking your own meals at home)…small changes can lead to big successes in the long run.
5. Be consistent. Commit yourself fully in all areas of your life (social,
exercise, diet) and know that you are not just “getting in shape”. This is
a LIFESTYLE CHANGE. This will not happen overnight. Focus on slow and steady progress. Sticking to your new routine will keep you feeling your best both physically and mentally.
“It is our light not our darkness that most frightens us. Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure. We ask ourselves, who am I to be brilliant, gorgeous, talented and fabulous? Actually, who are you not to be? You are a child of God. Your playing small does not serve the world. There’s nothing enlightened about shrinking so that other people won’t feel insecure around you. We were born to make manifest the glory that is within us. It’s not just in some of us; it’s in everyone. And as we let our own light shine, we unconsciously give other people permission to do the same. As we are liberated from our own fear, our presence automatically liberates others.”