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Bikini & Fitness Model Tania Ziesman a.k.a “Tania Z” Talks With Trimmed&Toned!

Bikini & Fitness Model Tania Ziesman a.k.a “Tania Z” Talks With Trimmed&Toned!

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How Did You Get Started In Health And 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.

Top 3 Favourite Exercises And Why?

Bulgarian Split Squat – They have completely transformed my legs and butt
Hanging Leg Raises – I like these because they work many different muscle groups at the same time. My core and especially abdominals have never felt harder. When I started doing this exercise, I started seeing my little abs showing through.
Push Ups – A classic exercise that sculpt my forearms, upper arms, shoulders, chest and core. After I do push ups, I feel empowered as a woman! This exercise makes me feel strong and you can perform them anywhere.


What Is Your Workout Routine?


Monday- Shoulders/Triceps/Abs/Cardio

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

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


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

Reps: 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

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


25-45 mins on treadmill or stair climber


Friday – Hammer Fitness Bootcamp Class

Hammer Fitness Bootcamp Class


Saturday- Back

Reps: X 3 sets of 15-20 reps

Dumbbell Push Ups with Rows
Single Arm Dumbbell Rows
Barbell Bent Over Rows
Pull Ups


Sunday- Rest



Favourite Form Of Cardio?

In the summer I like doing anything outdoors. Rollerblading, hiking, trail runs, & soccer are my favourite activities. In the gym I prefer walking on a high incline on the treadmill, and the stair climber.


What Is Your Diet Like?

I actually enjoy eating healthy and clean. I don’t believe in “dieting” (unless your training for a show). You have to enjoy what your eating in order to be consistent, so finding healthy foods that you like is very important. I love to cook and always experiment in the kitchen.

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 sometimes.

What Food Would We Find In Your Fridge?

Almond milk, fresh berries, lots of fruit and veggies, lemons, eggs, and pickles.

Check Out Tania’s Healthy Protein Pancakes Recipe


See Also

Any Staple/Classic Healthy Meals That You Always Eat? Cheat Meal?

Organic quinoa. I always have it in my pantry and love experimenting with different combinations. You can check out some of my favourite quinoa recipes on my website.

My favourite cheat meal is Sweet & Sara Original Vegan Smores. Warm it in the microwave for a few seconds and you will die. They are incredible.


What Supplements Do You Use?

I start each morning by drinking a warm glass of lemon water followed by my probiotic (Ultimate Flora Critical Care). I put 1 tbsp of Nature’s Way – Chlorofresh Liquid Chlorophyll in Natural Mint Flavor into my bottle of water and drink throughout day. I take Ascenta NutraSea liquid fish oil, VitaminDrip brand Immunerol and D-Liver as well as a Multi Vitamin, Vitamin D & C. I also take L-Glutamine twice a day.

What Are Your Tips For Beginners?

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 be successful.

2. Surround yourself with positive people who encourage and support you. Don’t hang out with people 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


What Is The Best Advice You Have Ever Been Given?

Everything happens for a reason.

What’s Been The Biggest Set Back On Your Journey & How Did You Overcome It?

Not managing my time properly. Time management is a very important factor in being a successful person and maximizing your days.

1. Keep prioritized “to do” lists: List the tasks you must complete in order of priority (most important to least important). Cross off items as you complete them.

2. Get yourself organized. It’s much easier to complete tasks when your things are properly organized (bills, emails, computer files etc.) Make the time to do this or hire a professional to help you.

3. Be proactive. Take conscious control over your life, setting goals and working to achieve them. Instead of reacting to events and waiting for opportunities, you go out and create your own events and opportunities.

Did You Make Any Mistakes When You First Started Out?

Many. I learn from my mistakes however so I look at all of them as a positive experience.


Your Best Tips For Losing Those Last Few Pounds?

Completely cut out sugar & alcohol and up your water intake (at least 1 litre a day). Those last few pounds are likely what you’re putting in your mouth.

What’s Your Funniest Moment At The Gym?

A guy asked me if I was Jillian Michaels and tried to take a picture with me on his iPhone. When I told him I wasn’t he looked like he was going to cry. It was awkward.

Where Does Your Motivation Come From?

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.


Favourite Fitness Models? Inspirations?

Amer “The Hammer” <3  

Favourite Quote?

“Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure. It is our light, not our darkness that most frightens us. Your playing small does not serve the world. There is nothing enlightened about shrinking so that other people wont feel insecure around you. We were all meant to shine, as children do. 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.”

For More Of Tania Please Check Out Her:

Instagram: @taniaz3

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