|
Meet Our Fitness Models Team - Tanya Cherryholme
Diet Exercise Advice
Tanya Cherryholme
Fitness
Model
Kitchener, Ontario  I
thoroughly enjoy the satisfaction of seeing someone conquer goals towards an improved
healthy lifestyle. As well, because I do practice what I preach - I work hard
to maintain a toned body. Due to this sacrifice of will - I want to show off my
hard work with pride. Fitness and nutrition stand priorities in my life and I
love my lifestyle!
See This Fitness Model's Diet Plan & Exercise Routine
Tanya Cherryholme - Fitness Model Statistics - Name: Tanya
Cherryholme
- Height: 5'5"
- Weight:
120 lbs
- Hair Color: Black
- Bust: 32D
- Waist: 25
- Hips: 32
- Location:
Kitchener, Ontario
Tanya Cherryholme - Fitness Model Photos
 
Tanya
Cherryholme - Fitness Model Background 
What's your background? How did you get started in the fitness modeling field?
Answer:
I have always had an interest in nutrition and
fitness. Several years back I found an issue of Oxygen Magazine and enjoyed the
cover models, looking up to them. I immediately wanted to have an influence to
others myself so I started the process. I got serious about my training and nutrition,
educated myself, had a photo shoot, started my website, opened my pro shop and
the rest sort of happened with constant self marketing and networking.
What is the #1 thing you like best about being into fitness?
Answer: I love to act as a human billboard. By that I
mean having women inquire on my expertise and aspire for a healthier way of life.
What has been your biggest accomplishment in the fitness field?
Answer: I always wanted to compete in a figure competition.
I danced around it and found excuses not to compete until I turned 30. I decided
that I'm going to do it. I work in the industry as a business woman and I wanted
to be a part of the competitive side with all the preparation towards such a goal.
My first competition I came 2nd place out of 20 girls. I was very proud of myself
for finally committing and doing something I always wanted to do.
Tanya
Cherryholme - Fitness Model Questions & Answers
Fitness Question #1 - What is the best way to get
started in the fitness modeling industry? Should I just contact the photographers
directly or should I use an agency?
Answer: It varies from woman to woman. Fitness modeling
is a large field. There are many opportunities. It is largely a marketing field
when it comes to sponsorships or other paid jobs. You must first get a photo shoot
to compile your own portfolio. Include all related industry work such as competitions,
volunteer positions, etc. If you can arrange or afford it, create a website as
well. Once you have this put together you can start approaching agencies and photographers.
They like to see how photogenic you are or are not. Always network and take free
jobs.
Fitness Question #2 - Please describe a typical day
for you. What is your daily routine like?
Answer: Ha. Well it's not as exciting as I would like
to admit. I own my sport nutrition pro shop in a fitness club. I have a 14 year
old daughter and 2 dogs. So my day is largely domestic duties. I wake up and make
sure my daughter is up and on time to catch her bus. Both dogs need attention
and separate walks. I feed them and then I'm on my way to work. At work when I
arrive I will do my workout and then check email. The day goes according to customers,
deadlines for my newsletter and interviews such as this one!! I do a lot of Internet
networking. I always have different things going on so I just prepare for whatever
is upcoming. Then I go home and be mom. Clean this, put that away, did you put
the dogs out, do you have homework, where are you going… blah blah….lol!
Fitness Question #3 - I don’t have that much
time during the day to workout, so I really want to burn major calories in a short
amount of time. What is the #1 “bang for the buck” cardio exercise I
should do to burn serious calories?
Answer: Well it really varies. I always advocate to be
moving at all times. Park farther away, take stairs, walk your dog or play outside
with your kids. Stationary cardio is widely recognized for its convenience and
benefits. Probably the best "bang for your buck" cardio would be a 30
minute interval session to challenge your heart rate and always burn fat. As well
cardio classes are great. They are high energy and really get you moving.
Fitness Question #4 - How much weight (pounds) should
I focus on losing every week? What is a safe amount to make sure I keep it off?
Answer: A safe and realistic amount to lose every week
is about 3-4 lbs. This is obtained through a balanced diet utilizing portion control
and consistent exercise. It's important to refrain from viewing your new nutritional
improvements as "diet", rather mold your way of thinking to a "lifestyle"
for longevity!
Fitness Question #5 - What type of food or supplements
should I take before and after my workouts to help me see results in gaining lean
muscle and losing fat?
Answer: Meals should be timed to avoid having food sit
heavily in the stomach. Individuals vary widely in their abilities to tolerate
food before a workout, depending on intensity. It is important to consider length
of your workout. If you are combining both cardio and strength training, its important
to include a high intake of carbohydrates to fuel muscles and maintain normal
blood sugar and plenty of fluids to prevent dehydration. Foods to include pre
workout can be formulated through trial and error, foods that digest easily and
fuel you with optimal energy and strength. Remember to choose lean and clean and
allow at least 35-45 minutes for digestion prior to engaging in physical activity.
Fitness Question #6 - How do you deal with cravings
for junk foods, sweets and salty food? I can stay on a diet for maybe a few weeks
but I eventually get really bad cravings and binge on snacks and fast foods.
Answer: Deprivation results in binging. A well balanced
diet with nutritional balance and adequate portion control should be the primary
focus. If your very confused I suggest seeing a nutritionist to really have your
eating evaluated. The best way to handle cravings is to allow yourself a bite
or two of your sweet or salty craving. Eg. You crave a chocolate bar. Feel free
to purchase one and carry with you throughout the day. Make a pact with yourself
you will NOT eat the entire thing at once. Take a one or two small bites and this
will help to control your craving keeping calories in check. Choose more protein
packed chocolate such as snickers with almonds, eat more, protein bars or cocoa
bars. Same holds true with salty. Opt for salt reduced potato chips and read the
label. If it lists the nutritional value for a set amount of chips (approx 12),
separate 12 chips into snack bags and this way you cannot over due it.
Fitness Question #7 - I’m trying to create a
healthy shopping list to stick with. What are some of the main foods I should
include to maintain a lean and muscular physique?
Answer: Lean ground beef, boneless skinless chicken, egg
whites, brown rice, whole wheat pasta, turkey, leafy green vegetables, oatmeal,
high fiber cereals, skim milk, water, green tea, fish, sweet potatoes, potatoes,
low fat cheese, fresh fruits, yogurt and whole grains.
Fitness Question #8 - I’m about 35 pounds over
weight. I have never started an exercise program and really don’t know where
to start. What tips can you give me to get started on the right track?
Answer: This is general and vague question. Being a Nutrition
and Wellness Specialist my automatic response is to make certain this weight issue
isn't attributed to any health problems, depression or post natal. I take into
consideration age, gender, lifestyle, etc. However, since this is just a general
question in a questionnaire I will start by saying the safest advice is to get
in contact with a professional. My concern is that this person has never started
an exercise program and lacks direction, for many reasons seeking a professional
will get you on the right track with educated support. Proper nutrition and activity
will be key in the weight loss.
Fitness Question #9 - I tend to eat out most of the
time and really don’t know what healthy foods to order from the menu. What
tips do you recommend for eating out at restaurants to make sure my diet will
not suffer?
Answer: The size of an adult stomach is approximately
12 inches (30.5 cm) long, 6 inches (15.2 cm) wide with a capacity of about 1 quart
(0.94 liters). Most restaurant sized meals exceed regulated portion control. The
intrigue of eating more is easily attainable in social gatherings. It's important
to not only choose wisely from the menu but exercise portion control and avoid
added indulgences such as bread, high caloric beverages and desserts. When eating
out select meal salads with added salmon or chicken. Request the dressing be put
on the side and dip your fork into dressing before each bite rather than pour
on salad directly. Select meals with lean meat and fish, lots of vegetables and
minimal pasta or rice. Avoid breaded, deep fried or high fat and cheese sauces.
Evaluate your day or week. If you have kept your calories and balance to a healthy
level then it may be acceptable to enjoy dessert.
Fitness Question #10 - What exercises do you recommend
for getting a bigger, rounder and fuller butt?
Answer: Well genetics play a large role. However, for
the average woman with the dreaded sagging behind these exercises will prove superior
in lifting and tightening. Barbell squats, dead lifts, lying leg curls, seated
leg curls, leg press, outer thigh, dumbbell lunges, dumbbell squats and walking
on treadmill set on highest incline comfortable for you. Split these up into 3
exercises. When working on one particular muscle group never exceed 4 selected
exercises to avoid over training.
Fitness Question #11 - What is the most challenging
thing you deal with about consistently staying in top shape?
Answer: The routine. Just like everyone else I find it
difficult to stay motivated at times. Competing and upcoming photo shoots are
always full proof ways to keep me on track as I know I have an expected physique
to showcase. I never allow myself to feel guilty if I skip or miss a workout.
As long as I see the big picture and keep a healthy, well-balanced lifestyle I
know I am doing a service too myself and people who look up to me for that. No
one is perfect and we all need to save some room for error. Just get right back
on track the next day!
Fitness Question #12 - Please describe your normal
diet. What do you eat in a typical day to stay in shape?
Answer: Breakfast: oatmeal bar and glass of skim milk
or oatmeal and egg white pancake with reduced sugar syrup Mid-Morning Snack:
apple and handful of unsalted almonds Lunch: Tuna sandwich on whole wheat
bread or whole wheat pasta, lean ground beef and pasta sauce with lots of thick
cut veggies Mid-Afternoon Snack: Protein shake or half a protein bar Dinner:
Salmon or chicken with brown rice or potatoes, spinach salad
Fitness Question #13 - What type of exercises do
you include in your routine to stay in shape?
Answer: Strength Training Exercises: For me personally
I get bored very easily and loose focus pretty quick. To keep me motivated in
the gym I engage in quick and intense workouts. I strength train one muscle group
at a time which has me doing 5 workouts/week. Biceps & Triceps, Shoulders,
Hamstrings & Glutes, Quads, Back
Cardio Exercises: I avoid
stationary cardio like the plague. I much rather run outdoors, walk or bike. I
am always conscious to my activity levels. I take every opportunity to use for
movement such as parking farther away, walking if I don't need my car, biking,
taking stairs and anything else that keeps me moving.
Fitness Question #14 - What are the top 5 tips (specific
exercises, diet advice, etc) you recommend for developing toned and defined arms?
Answer: 1. Push ups
2. Bicep curls
3. Skipping
4. Tricep dips
5. Lean diet
Fitness Question #15 - What are your top 5 tips for
losing unwanted body fat?
Answer: 1. Lean balanced diet
2. Regular work outs
3. Running, swimming, walking, moving
4. Attitude (healthy and positive)
5. Support
Fitness Question #16 - What are your top 5 tips for
gaining lean muscle mass?
Answer: 1. Overall body strength training
2. Educated
nutrition
3. Cardiovascular exercise
4. Consistency
5. Goals
Fitness Question #17 - What are the top 5 tips you
recommend for staying motivated on a fitness plan and truly making a healthy lifestyle
change:
Answer: 1. Keep a journal
2. Allow room for mistakes
3. Support and encouragement
4. Set realistic goals
5. Have fun
Fitness Question #18 - What is your training routine
like? (Please include a few details - training split, sets/reps, exercises, types
of cardio, etc.)
Answer: Monday: Shoulders
Tuesday: Hamstrings and
glutes
Wednesday: Biceps and triceps
Thursday: Quads
Friday: Back
Saturday: run outside
Sunday: NOTHING! I eat and enjoy it!
Fitness Question #19 - What are the top 5 tips (specific
exercises, diet advice, etc) you recommend for losing fat around the stomach and
developing a toned and defined midsection?
Answer: 1. Strength training to increase muscle
2.
Lean diet
3. Cardiovascular exercise to reduce body fat
4. Eat small balanced
meals every 3 hours to increase metabolism
5. Core training
Fitness Question #20 - What are the top 5 tips (specific
exercises, diet advice, etc) you recommend for toning the thighs, hips and butt?
Answer: 1. Outer Thigh machine
2. Lunges
3. Inner
thigh machine
4. Running
5. Climbing
| 
