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!
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 Interview
How did you get started in the fitness modeling field?
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. I looked up to them and I immediately wanted to change my physique and also have an influence on others, 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?
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?
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.
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?
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.
Please describe a typical day for you. What is your daily routine like?
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!
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?
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.
How much weight (pounds) should I focus on losing every week? What is a safe amount to make sure I keep it off?
A safe and realistic amount to lose every week is about 1-2 pounds. 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!
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?
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.
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.
Deprivation results in bingeing. A well balanced diet with nutritional balance and adequate portion control should be the primary focus. If you are 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. For example, if you crave a chocolate bar then buy one and carry it with you throughout the day. Make a pact with yourself that you will NOT eat the entire thing at once. Take one or two small bites which will help to control your cravings while keeping your 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 overdo it.
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?
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.
I’m about 35 pounds overweight. 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?
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.
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?
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.
What exercises do you recommend for getting a bigger, rounder and fuller butt?
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.
What is the most challenging thing you deal with about consistently staying in top shape?
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!
Please describe your normal diet. What do you eat in a typical day to stay in shape?
- 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
What type of exercises do you include in your routine to stay in shape?
- Strength Training Exercises: For me personally I get bored very easily and lose 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.
What are the top 5 tips (specific exercises, diet advice, etc) you recommend for developing toned and defined arms?
1. Push ups
2. Bicep curls
4. Tricep dips
5. Lean diet
What are your top 5 tips for losing unwanted body fat?
1. Lean balanced diet
2. Regular work outs
3. Running, swimming, walking, moving
4. Attitude (healthy and positive)
What are your top 5 tips for gaining lean muscle mass?
1. Overall body strength training
2. Educated nutrition
3. Cardiovascular exercise
What are the top 5 tips you recommend for staying motivated on a fitness plan and truly making a healthy lifestyle change?
1. Keep a journal
2. Allow room for mistakes
3. Support and encouragement
4. Set realistic goals
5. Have fun
What is your training routine like? (Please include a few details – training split, sets/reps, exercises, types of cardio, etc.)
- Monday: Shoulders
- Tuesday: Hamstrings and glutes
- Wednesday: Biceps and triceps
- Thursday: Quads
- Friday: Back
- Saturday: run outside
- Sunday: NOTHING! I eat and enjoy it!
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?
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
What are the top 5 tips (specific exercises, diet advice, etc) you recommend for toning the thighs, hips and butt?
1. Outer Thigh machine
3. Inner thigh machine