I have always been an active person, but didn't acknowledge the benefits of healthy eating and weight training until the age of 23. It was then that I started making necessary changes to push my body to a new level.
There are always areas I can improve - I know I can always be better, and train to bring up those areas.
I have always used a mixture of low intensity cardio including fasted cardio in the mornings and high intensity cardio including hill/stair sprints and interval training.
I love to make a multigrain crumbed chicken schnitzel with a sweet potato, spinach leaf salad dress with balsamic vinegar.
As my time is very restricted my sponsors Muscle Meals Direct have me covered in the food department and I don't have to prep any of my own food.
I have 5-6 meals a day, which consist of lean meats, green vegetables and brown rice or sweet potato.
I allow myself a relaxed meal once a week, which keeps me on track during the in anticipation for this meal haha.
Squats, Deadlifts and Wide Grip Chin Ups.
Yes, I love variety- but definitely a Rock girl, the Gunners, Chilli Peppers, U2, Metallica… but I also like the top 20 too.
AM: Fasted Cardio
Day 1: Quads, Glutes
Day 2: Chest and Triceps
Day 3: Hammies,Glutes, Calves
Day 4: Back, Bis, Abs
Day 5: Sprint Session/Interval Training or Plyos
Day 6: Cardio
Day 7: Rest
Yes, I have goals, which are the competitions I compete in, and I love to inspire people and help them achieve their goals, along the way. Long term I would like to hit the American/International stage.
Being happy with where I am in life.
It’s a bit of appearance mixed with performance, no point looking good if you aren't fit and healthy.
I really admire Amanda Doherty- a mother of children and a huge inspiration in the fitness industry. Also Amanda Latona, such a beautiful girl inside and out!
A good WPI- Syntha 6 Isolate Chocolate Milkshake is a must try, amazing flavour!
A clean Amino Acid, I use Amino X, and for those days that you need a good kick up the butt, I wouldn't go past hyper-fx.
Don't be afraid to lift weights, especially heavy!!
A good diet and consistency.
Year of birth: 1986
Macros per 1 slice out of 10 the batter makes:
Simon’s Channel: www.youtube.com/user/thedietkitchen
Targets: Abdominals and shoulders
Targets: abdominals and shoulders
Tanya Etessam interview: www.cutandjacked.com/CutAndJacked-Interview-Tanya-Etessam
For more of Tanya Etessam visit: www.tanyaetessam.com
I‘ve always been active in sports since I was a kid. I did a lot of running, high jump, football, volleyball and motocross. So I was always fit but I didn‘t start lifting heavy until I got into two car accidents with only 6 months apart in 2008 and 2009. My back and shoulder got injured and nothing was working for me so I started weight lifting to get the muscles around the injuries stronger. And that worked for me so I could be pain free :)
I keep myself motivated by browsing through some pictures of myself on stage, and through pages of some other strong fitness competitors. It always helps to look at videos of fitness competitions.
I’m a big fan of HIIT running and I’ve done a lot of it this year. It shows great results in a short period of time and it also increases your stamina, so it keeps me going because I feel the difference.
My favorite is how I prep my chicken. I take 3 cloves of garlic, 2 cm of leek, a bit of fresh ginger and some chilli spice or cayenne pepper. It‘s all mixed in the blender and then I fry on a pan with Pam spray. Then I cool it down and keep in fridge. It‘s very good with some salad and sweet potato. When I cook the chicken like this, it tastes fresher and better after the time in the fridge.
While I'm prepping for competitions I eat a lot of beef, chicken, white fish, oatmeal, protein shakes and sometimes lobster and salmon. And my favorite green apples :)
When I get cravings I get myself a cup of black coffee. If that doesn‘t work I drink a lot of water and 2 cherry tomatoes... Cherry tomatoes work like magic!
I do, I listen to all kinds of music, all from trance or techno remixes to Norah Jones when the day has been ruff. But I mostly listen to Dj Bl3nd, David Guetta and Pitbull
I do cardio about 4-6 times a week at noon and always a bit after lifting. I lift 6 times a week in the evenings. I’m doing some high rep training now.
Monday: Legs + glutes
Tuesday: Back and chest
Wednesday: Biceps + triceps + shoulders
Thursday: Legs + glutes
Friday: Back + chest
Saturday: Arms + shoulders
I do abs almost everyday :) And always rest on Sundays
My short-term goal now is to get in my greatest shape yet since I will be competing in 4 tournaments in the next 3 months. I'm working a lot on my abdominal area, glutes and shoulders. My long-term goal is just to stay healthy and strong. I do not plan a lot ahead.
I would have to say that I'm pretty proud that I never go too far from on-season shape. I keep a healthy lifestyle all year round, but not that strict during my off-season.
My shoulder and back have given me some trouble but with a great trainer nothing can stop me.
I‘ve always said that the mirror is your best friend and the scale is your enemy. My trainer Jóhann Norðfjörð does measure me every month but that is mostly to see if the plans are working the way we want them. But the scale can change too much between hours so you can not trust it :)
I admire Anna Virmajoki a lot. I think she has the perfect figure. But I also admire Candice Lewis IFBB Figure Pro and Amanda Latona.
I‘ve been trying out the products from Musclepharm and I highly recommend them, good taste and the protein blends easily.
Don’t be afraid to lift heavy! You don’t have to be afraid of getting too muscular since it takes A LOT of work to build up muscles. And never forget to enjoy the process.
I got into fitness in 2006 here in the UK, before that I was a dancer. I start training intensively in 2012 for my first bikini competition which I won and then carried on until my second competition in 2013 which I also won.
Self-motivation really. I like challenging myself, kill the curiosity of what I could do with my own body, how I can change it. I like to experiment with food and training, mixing different training variations, learn and pass on the experiences and information to others to train others in the best way possible.
Upcoming fitness competitions make me driven to make best of myself. A photoshoot or fitness convention also really motivates me to look my best.
My students in class motivate me too, to inspire them, be the role model for them, an inspiration, someone they can look to and strive for their best goals. I feel like I’ve got to push myself, train myself and look my best.
Dancing, running outside in the mornings. A dog is always a great companion :)
I like simple food, like good quality salmon or a steak with fresh vegetables. Sometimes I treat myself with home-made chicken curry :)
Proteins, moderate carbs and vegetables.
I train a few times a week and eat healthy throughout the week. However, I do spoil myself with nice foods and some sweets occasionally. My training is more relaxed when I am off-season. If I know I have an upcoming photoshoot I train more intensely and watch my diet more carefully. When training for a competition my food is clean, following a strict diet provided by my nutritionist coach. I follow a clean food diet, high in protein, vegetables, salad, moderate carbs and good fats. Time to time I treat myself with "naughty" food.
The more healthily you eat on daily basis the less you crave. However when I do feel like eating something sweet, I choose rice cakes with some cottage cheese and agave syrup, or some mango sorbet, or maybe peanut butter and banana mini sandwich bites. Salty... Hmmm... Sometimes I go for thyme and sea salt crackers, or Tyler's healthier option cider vinegar crisps (a handful).
Definitely yes, music is huge part of my life. I always choose it wisely. I love to listen to music whilst training to motivate me, set my mind into training zone. No limits. I love remixes of popular tracks, trance, house, Ministry Of Sound, Armin Van Buuren, Calvin Harris, Avicii, Ibiza selections, etc
Regarding fitness competition, I am planning on competing this year with WBFF for Worlds. That will be exciting, focusing on planning out the training routine.
The main goal is to inspire the new generation using my experience and knowledge of fitness. I am adapting my training and creating my own unique fitness program that I plan to launch in 2014 holding seminars in London and building my brand.
I have a few celebrity clients that I am currently working with to build my client base.
Finally I am determined to become an ambassador for a huge sports brand! Watch this space.
Scale before I start my diet and intensive training then I measure last weeks before the competition. However I judge my body in the mirror for definition and with clothing. If I fit in the same clothes and if it gets tight - I know I gained in mass :)
I like them all, everyone is unique, great in every aspect, I respect them all for their hardwork and dedication.
Whey protein, CLA and BCCA,
Squat, eat clean and carry yourself well.
My overall plan is to motivate people to become healthier, happier within themselves, boost their self-confidence, set goals, make them believe that everyone can achieve their dreams and kill their fears. Fear stops people from achieving fulfillment in their hearts. People should believe in themselves, have faith and accept themselves as they truly are… amazing unique human beings!
Born: 02/10/1987 Height: 160cm (5ft 2in)
A quick and easy video recipe for Roasted Balsamic And Honey Chicken
2tsp balsamic vinegar
1 garlic clove
basil, salt + pepper
180g chicken breast
Simon’s Channel: www.youtube.com/user/thedietkitchen