Fittleszek

WBFF Pro Bikini Fitness Model Tannis Miller Talks With Simplyshredded.com

How did you get started with fitness & bikini modeling?

After years of mindless eating habits and dabbling in workouts that were never really getting me anywhere in terms of the results I wanted to make, I decided to get serious. I started investing time in researching the most effective types of training for my particular physique and goals, and the nutrition program that would complement it best. I started taking a genuine interest in my health and fitness as soon as I started achieving more impressive results in the gym as well as my physique, and decided to hire contest coaches to help prepare me for my first big goal that intimidated yet intrigued me to no end – my first fitness modeling contest! To my surprise, I ended up winning the bikini model search, and my pro card! Needless to say this is what got me hooked on not only the fitness lifestyle (because I had fell in love with that prior to the show), but competing and fitness modeling all together.

Today, being one of the WBFF’s newest Bikini Pro’s and online personal trainer and physique consultant, I am thrilled with where this path has taken me and am excited for what the future holds for me and my clients.

                       

Where does your motivation come from?

Passion. My motivation is definitely intrinsic in that it comes from a place within, nothing at all to do with anybody else’s pressures. I believe that in order to be successful in anything at life a person’s motivation needs to come from an honest place within because at the end of the day, your own determination and passion is going to be what drives you to that ultimate goal.

I am a highly motivated person by nature, but when I put my mind to something there is little that will stop me. When I reap the results from the effort I put into my passion for training, I feel in control and invincible.

 

What workout routine has worked best for you?

Sample Routine:

Monday: Cardio/Legs

• 30-45 min steady state cardio before      breakfast.
• 70 Steps walking lunges
• Leg Press Pyramid 150 reps finishing with      5 plates/side x10
• Circuit: 1 legged leg ext
• Lying Hamstring Curls
• 1 Leg Calf Raises
• Core Training
• Post W/O Cardio: HIIT: Sprints on      treadmill or Intervals on Bike/Stepper

Tuesday: Cardio/Back/Chest

• 30-45 min steady state cardio before      breakfast.
• Back/Chest Circuit
• Post W/O Cardio: HIIT: Sprints on      treadmill or Intervals on Bike/Stepper

Wednesday: Rest

• 30-45 min steady state cardio before      breakfast.

Thursday: Cardio/Weak Point Day

• 30-45 min steady state cardio before      breakfast.
• Here is where I focus on certain body      parts that I believe I need to emphasize on in order to better my symmetry      and condition
• Post W/O Cardio: HIIT: Sprints on      treadmill or Intervals on Bike/Stepper

Friday: Cardio/Arms/Shoulder

• 30-45 min steady state cardio before      breakfast
• Arms/Shoulder Circuit
• Core Training
• Post W/O Cardio: HIIT: Sprints on      treadmill or Intervals on Bike/Stepper

Saturday: Cardio/Glutes

• 30-45 min steady state cardio before      breakfast
• Glutes Shaping Circuit/Plyometrics

Sunday: Rest

• 30-45 min steady state cardio before      breakfast

 

If you have to pick only 3 exercises, what would they be and why?

1. Squats: Because they are one of the most      functionally beneficial exercises out there, and not only train all areas      of the legs and glutes, but the core as well.
2. Shoulder Press: Because I think shoulders      are sexy on both women and men! Women will achieve more of an hourglass      shape and appear to have a tinier waist if their shoulders are broader.
3. Planks: Because this is in my belief the      best core/ab/full body exercise possible. You can increase the difficulty      easily enough by training yourself to hold it longer, or stacking weights      on your back.

 

What is your diet like?

Sample Diet:

• Meal 1: (Pre workout meal) 1/2 Banana, 1/4      cup Oats, 1/4 cup cottage cheese, 1/4 cup walnuts
• Meal 2: (Post workout meal) Kaizen      Decadent Chocolate 100% Whey Isolate Protein Powder, 1/2 Banana or 1/2 cup      mixed berries
• Meal 3: Approx. 4 Oz Chicken/Turkey/Fish,      1 Cup vegetables, 1 Kaizen Omega 3/6/9 Fat Capsule
• Meal 4: 2 Unsalted Rice Cakes, 1 Cup Egg      Whites
• Meal 5: Approx. 4 Oz Chicken/Turkey/Fish,      1 Cup vegetables, 1 Kaizen Omega 3/6/9 Fat Capsule
• Meal 6: 1 Cup Non Fat Cottage Cheese, 1/4      cup nuts or 1 Tbsp. Natural Almond Butter, 1 Scoop Kaizen Vanilla 100%      Whey Isolate Protein Powder

 

They say that the pre and post-workout meals are the most vital meals for the day, what do yours consist of?

I usually like to include a complex carb like oats or a potato or depending on the time of day sometimes a piece of fruit, along with a lean protein such as egg whites or chicken, and a healthy fat such as nuts or coconut oil for my pre workout meal which is often my breakfast as well (and my favorite meal of the day!). My post workout meal will usually consist of a simple carb being the other half of my banana from my breakfast meal along with a protein shake to quickly restore glycogen stores and refuel my body in the most efficient way possible.

I like to add glutamine to my post workout shakes as well to help promote recovery and boost my immune system.

When trying to cut down do you prefer to use HIIT or just normal cardio?

I am a big believer in HIIT training year round, coupled with longer bouts of steady state cardiovascular activity. High Intensity Interval Training not only burns the most amount of calories in the SMALLEST time frame possible, but it improves the functionality of the cardiovascular system, improving athletic endurance. As it gets closer to a show and I need to rid my body of the toughest to burn and last amount of body fat, I increase the amount of time spent doing cardio in general, so typically do a lot of longer steady state types.

At this time I will also complete HIIT cardio sessions on top of everything else.

What is your supplementation like?

• Kaizen 100% Whey Protein Powder
• Body Logix Women’s Protein + Fibre Complex      Protein Powder
• Body Logix Pre Workout Formula
• Kaizen Omega 3/6/9 Fat Capsules
• Body Logix Activelifestyles AM/PM Women’s      Multi Vitamin

Favorite Fitness Models?

Jamie Eason has been an idol of mine since I first saw her in the pages of Oxygen Magazine during my first show prep. When I met her at the Olympia this year in Las Vegas she was as genuine and sweet as I hoped she would be, and because of this she will always remain someone that I look up to for advice and inspiration. She is someone I truly admire for many reasons!

Favorite Quote?

“A setback is a setup for a comeback”