Tanya Etessam

Figure Competitor, Fitness Model, Celebrity Trainer

From Miami Beach, Florida, Tanya Etessam is a celebrity fitness trainer and a professional competitor for the IFBB Figure division. She earned her Pro Card in 2012, just one year after she started competing in figure shows – all thanks to her dedication in the gym, and in the kitchen.

However, Tanya wasn’t always a representation of a healthy and successful lifestyle. She once struggled with anorexia, a serious eating disorder which severely affected her mental, and physical health.

This is her story:


“Overcoming anorexia was a very long and slow process; it literally took years. Like anything else, it took a lot of time and persistence to battle the eating disorder. I have a wonderful family who was there to help and support me.”

Athlete Statistics

Full Name: Tanya Etessam
125 - 135lbs (56.7 - 61.2kg)5'8" (172.5cm)AmericanFigure Competitor, Fitness Model, Celebrity Trainer
Weight125 - 135lbs (56.7 - 61.2kg)
Height5'8" (172.5cm)
ProfessionFigure Competitor, Fitness Model, Celebrity Trainer







From Anorexic to Fit

Tanya Etessam was an enthusiastic ballet dancer as a child. During primary, and throughout middle school, she’d take part in dance classes, perfecting her moves.

However, by the time Tanya entered her mid-teens, she became self-conscious about her body-image. It was so serious that she developed an eating disorder, and later, anorexia. As a result, she became disinterested about dance, and life in general.

This vicious cycle of unhealthy living lasted for years, until she turned 19. It was at that point when Tanya stumbled upon weight training and proper nutrition. Desperate to change her life for the better, she began training in the gym, and eating as much healthy food as her mind, and body would allow her.

Needless to say, this process was extremely difficult at first – it took her years to finally look, and feel healthy once again.

Pro Figure Competitor

All her efforts was worth it – Tanya not only became fit in the process, but she also grew stronger as a person. This transformation had allowed her to venture into other challenging areas of her life, such as starting a fitness business, and becoming a Pro figure competitor.

She’s now an inspiration for people who struggle with similar disorders; her story being a great example that there’s always “a light at the end of the tunnel”.



Intense Cardio

Tanya believes that many people make a mistake of doing too much steady (endurance) cardio. She says that by doing so, cortisol levels in the body rise, which ultimately promotes fat cell storage. Furthermore, Tanya mentioned that long-term aerobic exercise, aka, cardio, lowers the body’s natural testosterone levels, and weakens the immune system.

For this reason, Tanya avoids doing cardio for most of the time. However, if she needs to lose a bit of fat, she’ll opt for a couple of short, but intense weekly cardio sessions.

Tanya’s Leg Workout

Barbell Squats:

  • 1th-3rd set: 30reps full ROM wide stance+ 20 pulses at the bottom range
  • 4th-6th set: 30reps full ROM closestance+ 20 pulses at bottom range
  • 7th-8th set: 20-25reps wide stance (using about 40-50% more weight than 1st 6sets) using a 3010 tempo
  • 9th-10th set: 20-25 reps close stance (maintaining the weight from sets 7-8) using a 3010 tempo
    (10sets total)

Leg press:

  • “Repeat same 10set sequence as written above.”

Prone Leg curl:

  • “Repeat same 10set sequence as written above.”


“Health is the most valuable gift. Without it we cannot accomplish any of our goals, hopes, or dreams. We need to always remember to cherish our health (both physical and mental) and to do everything in our power to keep it. Once our bodies and our mind are healthy we can take over the world!”


24/7 Diet

Tanya doesn’t have a specific off-season and in-season diet, but rather sticks to some of her basic dieting principles which she applies throughout the entire year.

These are her principles;

  1. “Eat to fuel your body, not to satisfy your mind.”
  2. “Eat whole, natural, unprocessed foods.”
  3. “Do not be afraid of healthy natural fats; they are essential and we need them to get lean, feel healthy, and look great.”
  4. “Limit your carbohydrate consumption, but do not eliminate.”
  5. “Make sure you are consuming enough protein. Too many people (especially women) do not have nearly enough per day.”
  6. “Drink water. Drink some more, and then have more. Water is so important; I cannot reiterate this enough.”
  7. “Do not rely on supplements for nutrition. Supplements should be exactly that – a supplement to your great nutrition habits.”
  8. “Eat a balanced diet full of nutrients. No extremes, no deprivation, no quick fixes.”
  9. “Eat well, live well, be well!” – Tanya Etessam

Favorite Foods

Tanya’s top picks in terms of foods are steak and cauliflower.


Even though she preaches the importance of a healthy and balanced diet, which is mostly based on whole foods, Tanya doesn’t neglect the importance of supplements. They play a key component in her diet, helping her with strength, and keeping her lean throughout the whole year.

This is her supplement stack:

  • Whey Protein
  • BCAAs
  • Digestive Enzymes
  • Magnesium
  • Multivitamin
  • Vitamin C
  • Fish Oil Capsules
  • CLA


Idols and Influences

Although it was Tanya herself who played the main role in her recovery from anorexia, she credits a lot of her success to her family, who’s been with her throughout her entire journey.


“Life is a beautiful mystery, it only takes one day for your life to change. A new business opportunity, a new friend, a new relationship. I wake up every morning wondering what positive little change will happen in my life.”

What we can learn from Tanya Etessam

Tanya Etessam went through some rough patches in her life. The most difficult being her battle with anorexia, which left a long-lasting impact. Tanya said; “Although my body is healthier than ever, I still struggle psychologically from time to time. Anorexia is a constant battle, but knowing that I have come so far, and I have made such great life-changing improvements, always keeps me motivated.”

It wasn’t an easy journey for Tanya, but she never gave up; no matter how hard it might have seemed at the moment. This kind of mentality allowed her to accomplish her goals of becoming a personal trainer, and, a professional athlete.

If anything, Tanya has taught us that we shouldn’t take our life, and our well-being for granted; for someone else may not have what you have, in terms of health. That’s why by being grateful for everything that’s good in your life, will attract even more good things, and ultimately a life more fulfilling.

Leave a comment

Your email address will not be published. Required fields are marked *

Why look at female bodybuilder stats if you’re going to make comments like this? Tanya has overcome anorexia with training and she’s in what must people regard as the most ‘feminine’ looking of bodybuilding classes!

Be careful not to enforce your narrow gender stereotypes onto others. Just a word of warning.

You might like...

Nick Jonas Physique and Workout


See Profile

Kevin Heart Physique


See Profile

Joe Manganiello Physique: Achieving an Enviable A-List Fitness Level


See Profile

Tom Hardy Physique


See Profile

10 Meal Planning Mistakes to Avoid: Get Shredded the Right Way

Preparing food in advance is a tool used by pro athletes and bodybuilders to stay lean, strong and aesthetic all year round. Avoid these meal planning mistakes and sail to single-digit body fat in no time at all. 

Read article

Vin Diesel’s Physique


See Profile

KSI Physique: How Did KSI Get In Shape?


See Profile

Jake Gyllenhaal Physique


See Profile

Gerard Butler Physique


See Profile

10 Protein-Rich Foods for Vegetarians

If you're a vegetarian who's serious about strength training, you need to know how to optimize your diet to get the best results. Check out our guide to protein-rich foods to help you on your way - a completely new fitness level is just around the corner.

Read article

Henry Cavill Physique


See Profile

Alex Eubank Physique


See Profile

Will Tennyson Physique


See Profile

Cristiano Ronaldo Physique


See Profile

Arnold Schwarzenegger

Arnold Schwarzenegger - He's been named the Austrian Oak, The Terminator, John Matrix, Mr. Freeze, The Governator, and to many of his fans just Arnie. Not only is he known as one of the greatest bodybuilders in history, but also as an action movie star, and an American politician.

Read article

Jason Mamoa Physique


See Profile

Ryan Gosling Physique: Ryan Gosling’s Ken Transformation


See Profile

Stephen Amell Physique


See Profile

Chris Pratt Transformation and Physique


See Profile

90 day Muscle Building Workout Plan

You just can’t beat that feeling of knowing that your physique is one you’ve worked hard for. Noticing the appreciative stares from envious strangers, and knowing that every time you hit the gym, you’re pushing the boundaries of what you once thought was impossible - makes it all worthwhile.

Read article