Name: Manuela Gabriella Incendiario
Competition weight: 59 Kg | 130 lbs
Current weight: 62 Kg | 136lbs
Current city: Bedfordview, Johannesburg, South Africa
Occupation: Permanent cosmetics artist (specializing in Medical tatooing), Lashologist, Professional trainer, Bootcamp instructor (Weigh loss challenge), Nutritional coach
How long have you been training consistently and living a healthy and fit lifestyle for?
I’ve been training since I left school and been competitive for 3 years.
What do you love about it and how do you stay motivated?
I am both an accomplished business woman as well as a fitness model and athlete/personal trainer/wellness coach . It certainly makes a loud statement to many career women out there that claim that they “have no time to work out and run a business at the same time”.
Given my success in both running a lucrative business, as well as success in the fitness world I think it can get rather challenging to make sure things are well balanced and running smoothly.
My moto is Always, always, always put yourself and your health first, no matter how busy you are.
Poor Energy = Poor Performance = Poor Profits.
So life and helping others contributes to my motivation. In my industry my personal presentation has a direct correlation to my income. You need to know that how you feel about how you look gives you the confidence to tackle projects and business head on.
What made you decide to start training?
Throughout my younger years I played numerous sports. I continue to be active in my daily routine by gyming, kickboxing, attending Bikram yoga classes and wakeboarding. Through this I have managed to channel my energy into one of my biggest passions, which is physical fitness.
“I train daily not just for the body, but also for the mind and find this an exhilarating way to focus myself.”
When and why did you decide to start competing, and please describe your greatest contest achievement to date?
Over the past few years, my focus has shifted and I have taken my training and body to a new level. I have applied both my energy and mind to achieving my targets for my physique.
Being healthy is an amazing feeling and motivates me to continue entering Fitness competitions and hopefully appearing as a future Fitness model.
“I feel it’s my responsibility to share with others the gift I have obtained through keeping my body and mind active.”
What’s your favorite aspect of competing?
I absolutely love being on stage, at times I can be a little shy but being on stage is really fun. I also love meeting up with fellow competitors and friends as we are all at the same level of prep that my friends and family often cannot understand. Then designing my outfits and bikini’s is always fun..I love BLING (:
Many people use age as an excuse to not achieving a great body. What would you say to someone like that?
Ive seen some mommies of 3 kids, run 3 businesses and still manage to compete. So there are no excuses, its really how badly you want to take control of your life.
By creating a good BMI ratio you will increase your lean muscle mass and that increases the metabolic rate so the muscle actually keeps you young (:
What are your future plans?
My ultimate goal would be to inspire and motivate as many people as possible who reach out for health and wellness guidance.
So with saying that I believe achieving the highest possible accolade of a PRO Card through the WBFF for my OWN personal reasons and a business platform would be my “competing goal.”
I see myself as a TOP Personal Trainer and Fitness guru. Running a perfect household, family and business empire.
“You only live once. If you have dreams, pursue them now, no matter how far from reach they may seem. Make sure your attitude is in a healthy place and share your dreams with friends and work together to achieve them.”
In life you always have a choice; choose to do your best, and know that God will take care of the rest!
Remember, we are a body, mind, soul and spirit. It is important that we nurture all parts equally.
I do everything at a 110% level and could be a fantastic ambassador if elected to represent a brand. Not only would I represent the brand sponsor I would sell it with my heart and fitness soul.
How is your prep going for your next show in the UK?
The prep has been super tough. I had a huge learning experience in the WBFF SA show in July, and being my 1st show transitioning into a new division (Fitness Diva /Fitness Bikini) I still have a bit of muscle to loose and further sculpting. My coach Nathan Harewood from Canada and my Personal Trainer and ex Gladiator/bodybuilder Bible Mkisi, have helped me along as I achieve my OWN personal best. I’m excited to compete against top girls and will soak up the experience.
Give us a brief description of your diet philosophy
I am a pescaterian so only eat fish. I was borderline vegan before starting to compete but really needed the protein.
Manuela Gabriella Incendiario | Daily Routine, Diet Philosophy & Supplementation
What do you think are some of the biggest mistakes or myths that many girls fall prey to when starting out in the gym?
There are many women out there that have the misconception that strength training with weights will make them look like a man, and subsequently, many women end up doing hours and hours of cardio on the treadmill, elliptical machine, stair stepper or cycling machine.
“I would like to set the record straight and offer some advice to the ladies out there where weight training is concerned.”
I am glad that this question came up, as being a ‘figure’ model I tend to develop muscle easily. Muscle plays a huge role in raising metabolism. That means any growth in your muscle tissue is going to help you burn more calories all day long.
In fact, strength training has all kinds of great effects on your body like:
- Increasing resting metabolic rate so you burn more calories, even while at rest
- Making you lean and slim. Muscle takes up less space than fat, so, the more you have, the slimmer you are
- Strengthening bones and connective tissue, which can protect your body from injuries in daily life
- Enhancing balance and stability
- Building confidence and self-esteem
Remember with anything, a clean diet will develop healthy muscle too!
Lastly women do not have nearly as much testosterone as men so hopefully that clears up the misconception.
How important do you think it is to achieve a balance between everything you do in life?
My moto is:
Always, always, always put yourself and your health first, no matter how busy you are. Poor Energy = Poor Performance = Poor Profits.
In my industry my personal presentation has a direct correlation to my income. You know that how you feel about how you look gives you the confidence to tackle projects and business head on so achieving balance is optimal.
Give us a brief description of your philosophy on your training and on average how long do you workout for?
It depends entirely on what stage of preparation i’m at and how much Long Slow Duration cardio is needed to lean out. But I normally train 5 or 6 days a week and twice a day.
Cardio and weights are always split up.
Then in my weight sessions I do:
- 2 days legs
- 1 Total back
- 1 Plyometric and boxing session
- Shoulders and Abs
What are some of your top training tips?
- I would always suggest creating a base foundation with your training so you can prevent injuries. I use resistance bands a lot and do stability and flexibility training before and after most sessions. This creates a good balance for strength and power.
- I also go for BI-WEEKLY sports massage sessions with my masseuse, Nico, to iron out lactic acid and niggles from continuous training. Bringing fresh blood and nutrients to the area is amazing for muscle gains and injury prevention.
How do you measure your progress? And how often?
Since moving over to a new division (Fitness Bikini), I never weigh myself. I go by weekly pictures that I send through to my coach. It’s not like the Figure division where you need to get your body fat % very low and lean.
“I’m very in tune with my body; I struggle to maintain fullness as it is and get lean very easily. (: So always keep an eye on my calories.”
What other forms of training do you enjoy and you would recommend trying out?
I absolutely love pushing my body so when I have reached a plateau I incorporate FST 7 AND GERMAN VOLUME TRAINING, as well as some interval training.
What are your 3 favorite arm and shoulder exercises?
- Alternating Renegade Row (in plank position) with press up
- 1 Legged Burpee chin ups on the smith machine
- Stork with tricep extension.
I do a lot of compound movements.
What are some of your strategies for the final week before a photoshoot or a competition?
“I don’t change too much as the body can respond negatively.”
My diet even stays the same, I only play with the carbs a little. Then sometimes do a small natural water drop. Depends on how i’m looking. I try to do all I need to before the final week so I can save energy in the last week.
Kai greene, Jay Cutler, Phil Heath. Big appreciation for the big boys.
Favorite female fitness icon(s):
Monica Brant, Andrea Brazier, Jen Jewel.
My best (:
“Carpe Diem; Seize the moment.”
“The more you sweat in practice the less you bleed in battle.”
“Nothing tastes as good as skinny feels.”
“Fear is what stops you. Courage is what keeps you going.”
“Live fast, die young.”
“Abs are made in the kitchen.”
“Pain is weakness leaving the body.”
Advice for someone wanting to change their lifestyle and achieve their ideal physique?
As much as I preach about training and dieting hard, make sure it is something you enjoy doing otherwise you’ll look at the gym as being something of a chore. You only live once. If you have dreams, pursue them now, no matter how far from reach they may seem.
Make sure your attitude is in a healthy place and share your dreams with friends and work together to achieve them.
“In life you always have a choice; choose to do your best, and know that God will take care of the rest!”
Remember, we are a body, mind, soul and spirit. It is important that we nurture all parts equally.
What competitions have you competed in and what other achievements have you made?
- Advanced pregnancy training course
- Diploma in Sports Nutrition and Science | Precision Nutrition Canada | Dr John Bernardi
- WBFF South Africa | Fitness Diva | 5th in a huge line up (: (1st year as Fitness bikini from Figure division)
- Graduated with HFPA National Diploma in health and exercise science
- Opened 4 EVER FIT | 4everfit & stay4everfit
- HealtHaven.com Interview
- WPF Rossi Classic | Figure tall | 1st
- IFBB Miss SA XTREME | Over 1.68 cm Figure | 1st
- Gauteng North IFBB Provincials | Figure over 1.68 cm | 1st
- IFBB South African Championships | 5TH
- Rossi CLASSIC WPF | Miss Physique tall class | 1st
- Cover of July/August AIM Africa | Health and Wellness magazine
- Health and Wellness Guest speaker | AIM Africa
- NIKE ACCESSORIES sponsored athlete and ambassador
- FHM Model base
- WPF Universe 2011 | Napoli, Italia | 1st international show (: | 2nd
- WPF South African Championships (Welkom) | 1st
- WPF Gauteng Provincials | 1st (made team to go to Welkom for SA CHAMPS)
- IFBB South African Championships (Cape Town) | 4th, Bronze
- IFBB Gauteng Provincials | 4th (made team to go to CT for SA CHAMPS)
- Miss SA XTREME | over 1.68 cm | 1st
- IFBB Van Der Mescht Classic | Body Fitness | 2nd
- Miss Body Beautiful | Figure | 1st
- Miss Body Beautiful | Bikini | 3rd
- Miss Fitness SA | Figure | 4th
- Fame model search | Achieved Pro status & placed 2nd
- USN and Fitness Magazine | Top 6
Where can people get in touch with you?
- Facebook: Manuela’s Facebook Fan Page | Manuela on Facebook | 4 Ever Fit Facebook Group
- Twitter: @ManuchiGI
- Websites: 4everfit | Flawless Cosmetics
- Email: info[at]4everfit.co.za | info[at]flawlesscosmetics.co.za