Start weight:78 Kg
Current weight:57 Kg
Weight loss: 21 Kg
Weight Loss transformation duration: 1 year, 4 months to date
Current city:Brackenfell, Cape Town, South Africa
Occupation:Manager and tutor at the Cami Edu-Centre
What made you want to transform your body?
The constant uncomfortable feeling I had when I looked at myself in the mirror. I made the decision to follow a healthy lifestyle in order to be happy with who I am and how I look.
How did you get started with training?
I joined Ravenbodies in August 2013 where I received an eating and exercise program. The exercise program differed a lot to the exercises that I used to follow. I went to the gym every now and then but never received the results that I hoped for. By following my Ravenbodies program I could see and feel a difference in my body each week, this was very motivating.
Was it an easy thing to get into for you?
“It was very easy. I quickly developed a new routine to fit into my healthy lifestyle and made time for exercising on a regular basis and to do my food preparation.”
What has been the hardest part of it all?
To stay committed to my eating program with luring temptations on a daily basis.
How do you manage to stay motivated and consistent throughout your training and eating?
The results are a reflection of my hard work and dedication. I realized that giving in to temptations or a craving would result in a setback in my progress to achieve my goal.
What sort of training do you do?
I do weight training 5 days per week.
“It is fantastic for women to train with weights and speedy results definitely prove it.”
I was sceptical at first but I had nothing to lose, I will continue with weight training for as long as possible.
Take us through an average day of yours:
- 05:50 – My alarm goes off and I get up.
- 06:30 – I am dressed for work and make breakfast for me and my husband.
- 07:00 – I pack our cooler bags with our meals for the day.
- 07:20 – I leave for work.
- 10:00 – Have a snack.
- 13:00 – Eat lunch.
- 15:30 – Have another snack.
- 18:00 – Home from work and start with dinner preparation.
- 18:30 – Do my scheduled training according to my Ravenbodies exercise program after eating my pre-workout meal.
- 19:30 – Enjoy dinner.
- 20:30 – Take a relaxing bath.
- 22:00 – Go to bed.
What kind of diet did you follow before?
I have tried various unsuccessful diets. I have limited carbohydrate-intake severely and usually followed a protein-rich diet.
What kind of diet do you follow now?
I have followed a few low-carbohydrate, weight loss eating programs from Ravenbodies which assisted me in losing 11kg from August 2013. I am currently following a Ravenbodies toning eating program.
What are your top nutrition tips?
- I believe that it helps a lot to educate yourself to know the difference between good and bad carbohydrates as well as saturated and unsaturated fats.
- To commit yourself to paying for a balanced eating program which is worked out specifically for your nutritional needs in order to achieve your goal with ease.
Do you use any supplements?
Yes, I am using Evox Hydrocuts Strip V2 and Evox Lean Pro.
How do you measure your progress? And how often?
I weigh and measure myself on a weekly basis. We submit photos weekly for a Ravenbodies before and after comparison which serves as fantastic motivation.
What advice will you give the ladies who want a flat tummy?
“Abs are made in the kitchen.”
By following a balanced nutritional eating program, like my Ravenbodies program, you will lose the excess fat around your waist. After you have reached your goal weight you can start with training to specifically target your abs for the perfect flat and toned tummy.
What are your 3 favourite exercises?
Kneel on the floor with the weighted barbell in front of you, hold onto the barbell while slowly rolling forward until your body is as straight as possible, pause for a second then roll back into the starting position. This exercise is fantastic for abs, lower back and shoulders.
Weighted hip raises
Lie on your back with the (padded) weighted barbell over your hips with your knees bent, with your core tight lift your hips until your hips and knees form a straight line then lower your hips into starting position and repeat. This is an excellent exercise for abs, lower back, hamstring and gluteous muscles.
Hold a handle in each hand, use your hands and wrists to swing the rope over your head and jump over the rope. I love using my skipping rope as a warm-up before weight training. It is the perfect exercise tool when you only have a few minutes to train. It is a great calorie-burning cardio and strength trainer which targets several muscles including your abs, legs, shoulders and arms.
Fitness models or bodybuilders?
- Jeandre Beetge
- John Owens
Favorite female fitness icon(s):
- Jeanine Kilian
- Jenine van der Merwe
“If you can dream it, you can achieve it!”
Advice for someone wanting to change their lifestyle and achieve their ideal physique?
Decide what your goals are, make the commitment to start your journey (join a gym or buy some weights and a skipping rope, buy an eating and exercise program) and ensure that you stay motivated to succeed!
Where can people get hold of you?
About Raven Bodies
What is the goal of RavenBodies?
Raven Bodies is all about helping individuals maintain a healthy and fit lifestyle. We believe in losing weight, maintaining or picking up weight in a healthy manner. Our dedicated team will provide you with a customized fitness and eating plan designed especially for you. Our family of Ravens motivate and support each other 24\7. Whether you are a beginner or on an advanced level Raven Bodies is perfect for you!
How did Raven Bodies come about?
Jeanine Kilian asked Jenine van der Merwe to start a business with her which she agreed to. They were known as J&Jnine which represented their names within the fitness industry. They decided to allow their business to grow and asked Shaun Matthee to join their team due to his excellent skills in website designs and management. They decided to call their business Raven Bodies and designed the Raven Bodies logo.
At a later stage Jenine left Ravenbodies to spend more time with her family and fitness career.
Ravenbodies grew to a big family of members who motivates and helps each other to reach their goals. The results achieved at Ravenbodies are truly outstanding!
Who are the main people behind raven bodies?
Jeanine Kilian, Shaun Matthee and our whole Raven Bodies family.
What is the process to join raven bodies?
Raven Bodies has a very easy registration process at www.ravenbodies.co.za. There are a few easy questions to be answered about yourself, your allergies and medication. You specify your goals to which your personalised eating and exercise program will be formulated on. Once we receive your proof of payment, our fantastic team will design your plan.
Once joined what happens then?
Once you have joined, you register as a member on the website where you will find the necessary documentation to avoid any confusion. There is a 3-day detox that we advise to be completed. Within 3 days your specialised plan will be uploaded to your member’s area and a notification e-mail is sent to inform you that your plan is available. You will also be added to the Raven Bodies group where there is excellent motivation and support from all the Raven Bodies members.
Is everything done on a weekly or monthly basis and do you help with the client’s motivation as well?
It is advised to get a new program every three to four weeks. The Raven Bodies members have access to fantastic motivation on the Private group, on our facebook page and can ask their questions to one of the Raven Bodies team members directly.
Who can join raven bodies?
Absolutely anyone who wants to improve their lifestyle! Any gender, weight and even pregnant women can join our Raven Bodies family.
Is everything done online or do you offer personal contact sessions as well?
Both, we offer everything online but are working on a network to reach all of our members for personal contact sessions. People can also join Ravenbodies with me as their coach. I have reached my goals and am a Raven member now with my own website.