One On One With Mr And Mrs Fitness, Natascha And Antonie Rossouw

Quick Stats

Name: Natascha Rossouw
Age: 27
Height: 1.63 m
Competition weight: 54 Kg
Current weight: 60 Kg
Current city: Bloemfontein, South Africa
Occupation: Dance and Fitness instructor, Qualified Biokineticist

Name: Antonie Rossouw
Age: 32
Height: 1.69 m
Competition weight: 79 Kg
Current weights: 81 Kg
Current city: Bloemfontein, South Africa
Occupation: Air Traffic Controller

How did you two meet?

I competed in a local beauty pageant where Antonie was one of the models that took the competitors on stage. After the pageant he asked for my number but being a bit stubborn I didn’t want to give it to him. I thought that if he really wanted it he could put in a little more effort and get my number from someone else.

The next day was a Sunday and as usual I went to Sunday school; to my surprise my Sunday school teacher, Antonie’s mother, coincidently was replaced  by her handsome son for the day as she was sick. We wrote a test that Sunday and I asked for help so he traded my number for his help. As they say the rest is history.

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 What got you both started in fitness and healthy living?

We were both active in school but after dating for nine years and getting married we fell into a comfort zone like most people do. We trained maybe twice a week and ate sort of healthy, or so we thought.

“We were part of the group of people that thought we could out train a bad diet.”

During our December holiday in 2012 we sat on the beach and watched the people around us. It was shocking, that specific day we could not see one healthy looking individual on a full beach. Most people were overweight or genetically thin. Obese parents had obese kids.

Just then we decided that we don’t want to be a part of this unhealthy society and that this was not the example we wanted to set for future generations.  So we started doing research and decided that 2013 would be our year for getting back on track and being healthy. Being average was no longer good enough for us.

What is it like being in a relationship with someone who loves this ‘gym lifestyle’ just as much as you?

It definitely helps to stay focused. Everyone has an off day or a lazy day. We try to motivate each other when one of us falls into this trap. Also if Antonie goes to training or doesn’t cheat I feel super guilty and vice versa, he won’t cheat if I don’t.

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Do you think it can ever get too much?

It is more difficult when we are both prepping for a specific event as we are both on edge at the same time. The strict diet and heavy training sessions are exhausting and sometimes mentally draining. Tempers tend to run high and the required patience and understanding lacks from time to time.

“When this happens we keep our distance from each other till the irritability fades. Unfortunately in marriage there is no back door you have to face each other sooner or later.”

We also try not to get too serious and often joke around to see who snaps first.

How do you manage to stay motivated and consistent throughout your training and eating?

Goal setting is a big part of our approach. We try to set goals on a weekly basis and remind each other of them constantly. To work for something specific makes it easier than working for nothing. If you don’t have a target, how will you hit it?

We are not constantly on a strict diet but live a healthy life and we have our cheat days which help us get through the cravings.

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What made you each decide to enter your first competition?


After my transformation I was in the best shape of my life. Natascha convinced me to join her because she didn’t want to compete alone and travel without me.


To be on the cover of a fitness magazine is one of my biggest goals. To compete and partake in fitness events is a good way to get seen by the right people. It also helps to stay motivated and push yourself to reach new heights.

What are your future plans?

We want to improve our knowledge on nutrition, exercise and supplementation. We also enjoy helping others who are just starting out on their fitness and health journey. We currently run a weight loss program were we help others to set goals and live a healthier life.


It is still early in the year so we haven’t really decided which competitions we will be attending in 2014 .We are however continuing to improve our physiques and pushing our own limits. We have considered the following events: WBFF, Rossi Classic, Mr and Mrs Fitness and maybe an IFBB comp.

It is a lot for one year but time will tell.

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Take us through an average day of yours:


I normally work shifts so my schedule would revolve around that. But on a normal non working day I do the following:



06:00  Wake up to go do some training,mostly cardio but sometimes I combine cardio and weights into one session.
08:00  Back home for breakfast
10:30  Morning snack
11:00  Weight training, if I haven’t done one earlier
13:30  Lunch
17:00  Afternoon snack
20:00  Dinner
22:00  Late snack and then sleep





06:00  Wake Up
06:30  Cardio session
08:00  Back home for breakfast and admin work
10:30  Snack 1
11:00  Weight training session
13:30  Lunch
14:00  Leave for the dance studio
17:30  Snack 2
20:30  Back home for supper
22:00  Snack 3

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Give us a brief description of your philosophies on your diet? Do you both prepare your meals together and eat similar meals?

We eat mostly the same, Antonie just gets to eat a lot more. We take turns with prepping meals depending on our work schedule.

Our philosophy: don’t over complicate things. It is super easy to get confused and negative with all the information out there. Also get to know your body and what works for you, always remember there is no easy way, sticking to the basics and persisting is what works for us.

Natascha, What are your top Nutrition tips?

  • Keep it simple, don’t over complicate things, the basics work
  • Get to know your body and what works for you, everyone is different
  • Before buying anything, ask yourself the following three questions:

1. Is what you are buying high in preservatives and sugar?

2. Is it processed?

3. Is your body getting any nutrients from it?

The answer to these questions should determine whether you buy it or not.

  • Keep your diet clean as far as possible; allow yourself a cheat meal once a week
  • Also if it has an add or you can get it through your car window, avoid it!

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Do you guys enjoy eating out? What are your favourite cheat foods?

Yes, we love Mug and Bean’s muffins and homemade pizza.

What’s your guys view on supplementation?

Supplementation is very important in any athlete’s life, but that is exactly what it should be, supplementation.

“Supplements should not replace healthy foods and a balanced diet, but aid in giving your body all the nutrients it requires. It is sometimes difficult and costly to take in all the required nutrients on a daily basis through food alone, this is where supplements can be very helpful.”

Vitamins and minerals should be included in your daily supplementation to boost your immune system and aid in other metabolic functions.


  • Pre – Workout before training. Depending on how I feel
  • Whey protein and L-Glutamine after training for recovery
  • A more complexed slow release protein between meals
  • A fat burner and CLA

Vitamins and minerals include:

  • Multivitamin
  • Vitamin C
  • Omega 3 and flaxseed oil


Depending on where I am in my preparation  I use the following:

  • Whey protein and L-Glutamine after training for recovery
  • A fat burner and CLA

Vitamins and minerals include:

  • Multivitamin
  • Vitamin C
  • Omega 3 and flaxseed oil

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Give us a brief description of your philosophies on your training and on average how long do you each workout for?


I normally start with 10 minutes of high intensity cardio. After that I hit the weights for about 40 to 50 minutes max. I always try to push myself a little more each day. When I need to lose a bit more weight I finish of with cardio again for 10 – 20 minutes.


I do a combination of weight training and high intensity interval training. I get bored quickly so I try to keep it interesting by constantly trying new exercises and classes.

“My philosophy is to never get bored or to get stuck in one routine, I have to suffer through each session.”

My workouts range between 1- 2 hours per day. I am also a full time dance and fitness instructor so I move constantly.

Do you workout together?

We go to gym together and sometimes do our cardio and abdominal sessions together, but when it comes to weights we are both on our own mission. Training is a form of stress relief and in a way a therapy session for both of us. Its me time so we give each other some space.

 Antonie, what are your top training tips?

Always be in control, whether you use light or heavy weights. I see a lot of guys lifting those heavy weights but you can clearly see that they have no control and no form what so ever. If you are looking for injuries that is the way to go.

“I prefer good form over heavier weights.”

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What are the worst things you’ve seen other people do in the gym?

There are a few.

  • We have seen a lady on the stepper with her toddler on her hip.
  • A guy using a girl as a weight to perform his exercises.
  • People doing push ups on the treadmill?

 Natascha, tell us a bit about how you got into dancing and what you love about it?

I started dancing at age 3, then went into gymnastics and back to dancing. Dancing for me is a form of relaxation and a way to express my feelings and be myself. It helps me to disconnect from the world. Dancing taught me discipline and that you can always do more than what you think is possible. Its is a constant challenge and pushes you to do better and be better.

Would you recommend pole dancing as a great form of exercise to stay in shape?

Pole dancing is a great form of exercise, and it is extremely challenging. It requires a huge amount of upper body and core strength.  I would recommend pole dancing as an addition to your training program to help with toning and symmetry.

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Antonie, do you dance as well?

Me, no. I am only a social dancer. I like going out and do what we call “lang arm” which is basically like a combination of country swing and two step. I sometimes do a hip-hop class at the studio but that is about it.

Natascha, what dance classes do you give?

I have a dance and fitness studio, Shake it dance studio:

I offer Freestyle, Hip hop and Acrobatics for kids four years and up.  I do exam and competition training and also corporate work for outside companies.

Vertical Energy Fitness studio:

The studio is for ladies 18 years and older. We offer pole dancing, chair dancing, Zumba, trampoline aerobics, anti- gravity stretch and flex classes and recently added our weightloss and lifestyle program.

Antonie, what’s the best piece of advice you ever received?

“Nothing will change unless you change your mind.”

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Natascha, what’s the worst piece of advice you ever received?

That there are limitations to what you can achieve.

What are your 3 favourite exercises?


1. Side band walking

It targets that weird bump under your bum that a lot of ladies struggle with.

Tie a resistance band around your ankles. Squat halfway down and side step to the right as far as you can manage without splaying the knees inward. Bring the left leg toward the right with enough space to keep some resistance in the band. Concentrate on holding your core muscles, looking up and keeping your knees over your toes.

2. Bridging

This is a great exercise to isolate and strengthen the glutes and hamstrings.

Lay on your back with your hands by your sides, your knees bent and feet flat on the floor. Make sure your feet are under your knees. Tighten your abdominal and buttock muscles. Raise your hips up to create a straight line from your knees to shoulders. Squeeze your glutes and try to pull your belly button back toward your spine. You can also use a barbell for added resistance and a bosu ball to make it more challenging.

3. Bicep curls

No explanation needed. I just love pushing myself to get bigger biceps than Antonie. Haha

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What are your top tips to improve (leg) flexibility?

There are a few ways to improve flexibility and various forms of stretching. Unfortunately we often neglect stretching as it is quite time consuming. A good starting point (for  hamstring and adductor flexibility) will be static stretching after 10-15 minutes aerobic warm- up.

Hold each stretch for 30- 60 seconds and repeat 2-3 times.

Favourite male fitness icon(s):

I would have to say, Arnold Schwarzenegger. He may be more of a bodybuilder but what a legend.

Favourite female fitness icon(s):

There are a few ladies, I like following:

  • Andreia Brazier: Physique model 2x WBFF world champion
  • Nicole Wilkins: IFBB Pro Figure and fitness competitor

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Favourite Quote:


“You can’t climb the ladder of success with your hands in your pockets” ~ Arnold Schwarzenegger


“Create your own limits.” ~ Robin Sharma

Advice for someone wanting to change their lifestyle and achieve their ideal physique?

  • You have to do it for yourself and no one else.
  • Get your mind right.
  • Stop making excuses, where there is a will there is a way.
  • Set clear short and long term goals.
  • Make a plan – how will you achieve the written down goals?
  • Get help. Find a program that you can commit to.
  • Make it public. Tell your friends and family.
  • If you fall don’t give up! Get up and try harder.

Most people give up just before reaching success. You have to realise that nothing in life that is worth having comes easy.

“Its not just about the physique it is about a healthier life.”

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What competitions have you competed in and your placings?


  • Fitness America | Male Physique under 1.70 m | Top 10
  • Fitness America |  Fitness division | 3rd
  • Mr and Mrs Fitness SA Champs | Male Physique under 80kg | 2nd
  • Mr and Mrs Fitness SA Champs | Mr Fitness | 1st (Here I qualified to go to Las Vegas for the Fitness America Weekend in November 2013)
  • Rossi Classic WPF show |  Male Model Plus | 4th



  • Fitness America | Ladies open fitness | 3rd
  • Fitness America |  ladies figure short class u 1.65 m | 4th
  • WPF SA’s | ladies toned bikini | 1st
  • Mr and Mrs Fitness SA Cape Town | Ladies toned figure| 1st
  • Mr and Mrs Fitness SA Cape Town | Mrs. Fitness | 1st
  • WPF Rossi Classic | Ladies toned bikini | 1st  and Won Ladies overall
  • Nabba Flex and fight | Ladies Toned figure | 1st

Where can people get hold of you?




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