The Benefits of Cross-Training for Athletes

Injury Prevention and Rehabilitation

One of the most significant benefits of cross-training is its role in reducing the risk of injury. By varying the stress placed on muscles, tendons, and ligaments, athletes can avoid overuse injuries.

Additionally, when an injury does occur, cross-training allows athletes to maintain or even improve fitness while allowing the injured body part to rest and recover.

Enhanced Overall Fitness

Cross-training builds a well-rounded level of fitness due to its versatility. For example, many tennis players improve their performance with cross-training in the form of yoga and running. By incorporating elements of strength, flexibility, and endurance training, athletes can improve their balance, agility, and coordination, which are crucial for performance in any sport.

Mental Freshness

Training for the same sport can become monotonous, leading to burnout. Cross-training introduces novelty into the workout routine, which can help athletes stay mentally engaged and excited about training.

Performance Improvement

When done strategically, cross-training can complement an athlete’s primary sport. For instance, a runner can see improvements in their time due to increased leg strength from cycling.

Additionally, they can promote a reduced risk of injury from engaging in swimming, which is a low-impact sport.

Cross-Training: How To Get Started

Once you commit to starting a cross-training regimen, you can decide on the activities you want to incorporate into your routine. These activities should differ significantly from your main sport to ensure that you’re getting a full spectrum of benefits.

First and foremost, start slow. If you’re primarily a runner, don’t start by adding five days of cycling to your weekly routine. Gradually introduce new activities and increase intensity over time to allow your body to adapt. This is the best way to continue your improvement while minimizing your risk of injury.

You also want to listen to your body. If you’re feeling overly fatigued or noticing any persistent aches or pains, it may be a sign that you need to adjust your training.

Tips for Maximizing Your Cross-Training Experience

The last thing that we want to cover in this guide to what to know about cross-training for athletes is how to best improve your chances of success. Here are a few key tips to keep in mind:

• Know what you want to achieve from your cross-training and tailor your activities to meet these goals.
• Include both high-intensity workouts and lower-intensity recovery sessions to see the best results.
• It’s OK to have lower performance in certain activities; the point is to challenge your body in different ways, not to be an expert.

Cross-training offers a host of benefits that can enhance an athlete’s performance and overall well-being. Whether you’re looking to avoid injury, improve your fitness, or gain a mental edge, this method is worth exploring. So step out of your fitness comfort zone and into a world of diverse training benefits today.

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Name: Eljoné Kruger
Age: 22
Height: 1.69 m
Current weight: 53 kg
Current city: Potchefstroom, South Africa
Occupation: Student

How long have you been training in athletics for and how did you get into it?

I started doing track when I was 7, but the passion developed long before that. My mom was a Junior Springbok hurdler and long jumper and coached after her career came to an end. I started “training” with my mom’s group as soon as I could walk, I think at about age 4.

By training I actually just mean annoying everyone, bumping over the hurdles and being in the way. I also heard numerous stories of me packing out Tupperware in the kitchen and running my own hurdle races there. I think athletics was something I was born into, coming from a very sporty family, but also something I loved from a very young age. I have a very competitive spirit and that fed the fire.

All in all, I would say I have been doing track for about 15 years now, but only really on a serious note for the past 3 years. Before that I played tennis on a very high, competitive level and athletics was something I only did on the side line. However, I still really enjoyed it and won numerous SA titles despite not training for it at all.

What do you love about the sport?

I am a very methodical person, I like following a “recipe” and then reaching a final product. Sport for me is very much the same. If you follow all the steps correctly and put in the hard work, you are most likely to reach the desired outcome.

The sport has also taught me so much as a person. I have learned so many lessons, both good and bad. I have grown so much as a person and developed characteristics I never would have, have I not done sport.

It teaches you that you can’t always win, nothing is ever a given and nothing is over until the fat lady sings. It taught me how to deal with failure and defeat, but also how to deal with winning.

What athletic events do you participate in and love the most?

To be honest I have done it all, from 100m to shot put. When I was younger I used to do Long jump and 100m Hurdles with the occasional High Jump or Triple Jump. After school I continued doing Long Jump but moved my focus over to Heptathlon which includes 100m Hurdles, 200m, 800m, High Jump, Long jump, Shot Put and Javelin.

I started Heptathlon with the idea in mind to do it for a year or two, until I am stronger and more mature as an athlete as I had to compete on senior level now.

However, I suffered a career threatening injury which forced me to stop competing for a year. It made me realise that I unfortunately don’t have the build to be a Heptathlete and I went back to my first love, Long Jump.

I currently only do Long jump as I now specialize in that and I still run an occasional 100m.

Give us a brief description of your competitive history? 

I competed at National School Championships from 2007-2016. I competed in my first SA’s when I was 8. I won the North West title that year in the u/10 category. I was SA Long jump champion in 2008, 2009, 2010, 2014, 2018 and SA high jump champ in 2008. I also came second in the 70m Hurdles at SA’s when I was u/10.

I accumulated a total of 11 SA junior medals and 2 senior medals.

I competed at the Junior African Championships in 2017 where I won a gold medal for Heptathlon making me the African champion u/20.

In 2018 I suffered two vertebrae fractures and was unable to compete for the remainder of the year. In 2020, I represented South Africa at the World Student Games held in Napoli, Italy.

In 2010 and 2014 I represented South Africa in South Korea and London for SA Schools Tennis and also played numerous international tournaments all over Africa.

Who has been your biggest influence/support in your life and how did they affect you?

My parents.

God really knew what he was doing when he gave me my parents. Without them I would not have achieved even half the things that I did in my life. I specifically remember my dad telling my mom jokingly that when they decided to have my sister and I their lives were over, everything now was just about us. Let me tell you, he wasn’t joking!

They have always put me and my dreams first, holidays being planned around my training and competing, plans with friends cancelled, nothing was ever too much to ask.

They supported me unconditionally. When I won they were there, and when I lost they were there. I honestly can’t even begin putting into words how extremely privileged I am, from emotional to financial support, I have the complete package.

How do you manage to balance all the aspects of life with your training lifestyle? Has it ever been difficult to?

The training lifestyle forced me to become an expert at time management. I prioritize my time by asking myself, how important is the task in achieving my final goal, how immediate is the task and how much time will it require.

I think managing my time efficiently has been one of the biggest challenges throughout my career. I have always been quite the academic and being the competitive soul I am, I always aspire to do well, academically as well. This has actually come back to bite me a few times, especially in University.

I study Pharmacy, which is a very full course with quite a high difficulty degree. I have learned to prioritize my time efficiently and make the most of every moment, however I do slip sometimes.

2019 was my most challenging year. I cried 6/7 nights a week and suffered from severe anxiety and stress, I realized that I always had something that was spiraling in a negative direction, whether it be my marks, training or my health.

The most important thing I learnt during this time was that everything passes, you will make it, you will come out on the other side, you just have to keep pushing, keep praying and stop being so hard on yourself.

Needless to say, you can assume that I don’t have much of a social life. The little free time I do get, I mostly spend resting.

Have you had any major setbacks? And if so what did you learn through the process and how did you deal with them?

I have suffered countless injuries.

One of my most ‘memorable’ setbacks will have to be my back injury in 2018. I did numerous scans and went for quite a few opinions, the overwhelming response was that I would most likely not be able to compete again.

I however just kept believing and praying. I had to rest for 6 months, where I wasn’t able to do anything, I couldn’t even sit down or stand for long periods of time. After that, I started doing rehab.This included the most basic exercises you could possibly imagine.

This must have been the most frustrating period for me.

I always tried to do more, push more, only to find myself back in pain. During this time I learned that it is so important to embrace the current season of your life, everything happens for a reason and without setbacks you would not be the person you are today. They play such a major role in developing your character.

I tried to make peace with the situation and just accept it as it was, I also prayed a lot for patience and healing. As soon as I made the mind shift, that pushing and over doing would only hinder progress and break me down mentally, I was able to deal with everything much better.

What are your future plans?

This is a difficult one for me. At the moment my main goal is to try and qualify for the Olympics and go on to try and pursue a career as a full time athlete.

I am currently a final year Pharmacy student, I would like to go on and study Medicine after this but I know that my Athletics will suffer a lot if I do decide to pursue a career in Medicine. The other option I have in mind is to study Charted Accounting and combine this with my Medical background. Either way, I know I am not done studying yet as I feel I haven’t unlocked my full potential. I will just keep on praying that right doors will be opened and wrong ones closed.

Take us through an average day of yours: 

• Most of my classes start at 8am, so I don’t really get to dressed up for class as I usually have to go straight to training after class.
• I wake up at 7am, read my Bible, have a glass of hot water and lemon and get on to make breakfast (MOST IMPORTANT MEAL OF THE DAY).
• I usually wake up, ravished, so I make sure to get a proper breakfast example, oats with egg white, scrambled eggs and toast or a protein smoothie. After breakfast it’s a big rush as I am slow eater.
• I do my skincare routine, brush my teeth, get dressed and then head to class.
• I mostly have class from 8:00-16:00 with a lunch break in between where I go home to eat.
• After class I go straight to training, when I do one session.
• My afternoon training is normally anything between a hour and a half to two hours. Some days I do two sessions.
• I train at 7:30 and skip my first class and then train again at 16:00. These sessions are typically one to two hours.
• After my afternoon training I make a protein smoothie first thing when I get home and go straight to my books. I have found this is the most productive way for me personally.
• I study for an hour or so and then go on to make dinner. I love cooking and during this time I catch up with my family. We all sit together in the kitchen and listen to music. When dinner is done, I religiously have a cup of coffee and go on to do more work/study.
• I am quite the hygiene freak, so I like to shower or take a bath last thing before I get into bed, that way I don’t make my bed dirty. Depending on the amount of work I have to do, I’ll have another coffee or ten throughout the night.
• I always try to go to bed as early as I can, but unfortunately that isn’t always possible. When I get into bed at night I take all my vitamins, read my Bible and that’s it.

Give us a brief description of your philosophy on your diet: 

Diet is a tricky topic, as I feel it is different for everyone. I have tried quite a few different approaches and to be honest, a balanced diet has been the easiest for me to maintain. I was on a low fat, high carb plan for about a year and I saw amazing results, however I love avocados and nuts way to much to completely cut it out of my diet.

I have a huge sweet tooth, so for me, that is the biggest challenge. I have found that eating a relatively healthy, balanced diet and just cutting out sugar already gave me the form I need.

Diet in female athletes can pose a lot of complications. Most of us always strive to have minimal fat and be as lean as possible, but from personal experience I can tell you that it isn’t the healthiest approach.

A constant low body fat percentage can lead to problems with estrogen secretion, which in turn holds many health risks, such as bone density problems and even hormonal issues. I try to maintain a higher fat percentage throughout the year and then in season I will be really strict and clean up my diet.

My diet at the moment (or before lockdown at least) mostly consists of fish and chicken, I am not a big fan of red meats, but I do eat them occasionally. I do not eat lamb as it is too fatty for my liking. I love vegetables and fruits and this makes up about 40% of my diet. I eat carbs with every meal as this is my main source of energy.

Carbs I mostly eat are Oats, Grain/ Rye Breads, Quinoa, Black Rice, Sweet Potato and Pasta (almost every day), I don’t eat Potato. I do eat dairy but I try to minimize my intake, all dairy MUST be fat free, not low fat. My dairy intake consists mostly only of milk that I drink in my coffee.

This next one is a difficult one, I only follow this strictly during in season and it makes a visible difference. NO SAUCES. Sauces have so many hidden calories and unwanted ingredients, it is best to just avoid it all in all.

I eat Peanut butter (sugar free) and Cinnamon every opportunity I get. Further I try to grill or steam all my food, and use non stick pans. If really necessary I will use Olive/ Coconut Oil.

Do you count your calories? Do you think it is necessary?

I personally don’t count my calories. I have tried it in the past, but it only created an unhealthy obsession. With my current schedule, I don’t feel that it is necessary to count calories because I train very hard and burn a lot of calories. I eat when I am hungry, and how hungry I am will determine how much I eat. However I do know of people for who it worked, again I think this varies from person to person.

Have you seen any common mistakes that ladies may make when trying to lose fat or gain muscle?

I think the most common mistake ladies make when trying to lose weight is that they cut their calories and go straight to cardio.

From personal experience, I have found weight training to burn more calories than cardio. Ladies also tend to think that weight training will cause you to gain a massive amount of muscle/ become bigger, whilst the reality for us females and I actually want to go as far as to say people in general, is that you would really have to do extreme heavy lifting and take in a large surplus of calories to make visible gains.

Ladies who want to gain muscle also generally go for lighter weights and more reps. While that could be beneficial, I have found that going on max weight and a little less reps caused me to gain a lot of strength, which in turn allowed me to lift heavier and therefore gain muscle easier.

Give us a brief description of your philosophy on your training/training schedule and on average how long do you work out for?

Everything I do is performance driven. I don’t have a set time frame in which I train or how long I train. My coach writes a specialized program depending on which phase of training or competition I am in and I complete that program.

The specific training for each day will determine how long my warm up will be. On days I do speed work from blocks, which are more risky, my warm up goes anywhere from 30-45 minutes where after I then only start my session. These sessions tend to be longer and can be anything from a hour and a half to two and a half hours.

I have a double session of training twice a week which consists of a long morning session and a short endurance session in the afternoon. During these short endurance sessions my warm up routine is short and the session normally takes me an hour.

My coach trains me bio mechanically, which is a principle that focuses on how you do things rather than how much you do. My main goal for each session thus is quality and I have had times in the past where I get to training after a tough test/day of studying and my coach sends me home because he could tell we wouldn’t be able to get what we needed from me for that session.

We focus on strength and speed as our main components and build the program around that.

How do your workouts and routine differ from off season to pre-season?

My pre-season workouts are typically much harder. During this time we work on building a basis to work from. These sessions will include longer work, endurance and a lot of strength training. During pre-season I also work on technical aspects that need to be drilled in.

Where as in season, the main focus will shift over to speed work while maintaining the power component. These sessions are of a higher quality and the load will reduce.

One thing that I carry throughout the year is my core workout, I try to do core every single day, usually directly after my last session of the day. As I mentioned earlier my diet also changes quite a bit from pre-season to in-season.

Do you include a lot of weight training? What are a few of your weight training tips for the ladies?

Weight training makes up about 50-60% of my training. I personally really love weight training.

My top tips would be to always push yourself to go as heavy as possible according to your own strength and the reps you follow, this is the fastest way to see results.

It’s also a big motivation for me personally, to see my own improvements and see my strength increasing. Make sure to do the right activation before training, to minimize your chance of injuries and to maximize results.

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Baby hops #soon #throwback #trackandfield #comebackstronger

A post shared by Eljoné Kruger (@jonekruger11) on Apr 1, 2018 at 3:25am PDT

What are your essentials that are always in your gym bag?

• Small thera band to do glute activation
• Weight lifting belt
• A small towel, water and my recovery drink
• Flops for after training
• Deodorant, lip balm, tissues and wet wipes.

Do you advise using supplements, and do you use any yourself?

Depending on your goals I think supplements can be beneficial. In the past I have mostly only used a protein shake, as I struggled to eat enough protein. I have used quite a few different brands as well. Currently I have started with XSV, and I absolutely love it! It is based on a concept of taking essential amino acids and recovery drinks containing protein rather than pure protein powder.

The amino acids are in capsule form, which makes them much easier and more convenient to take, as you don’t have to gulp down large amount of liquids.

After training I take the recovery drink that contains protein and all the minerals and vitamins needed for you to recover. The best part is that it is carb, fat and sugar free. So if you are following a strict diet, this supplement doesn’t affect your diet at all.

Before tough workouts or big competitions I use their pre-workout, but this isn’t part of my daily routine. My current supplements have allowed me to eat a more wholesome, balanced diet without consuming an excess of protein. I have also found to be more satisfied while using this regime, as I am eating more whole foods. These supplements have also been approved by WADA as I do get tested on a regular basis.

What are your 3 favourite exercises?

1. Deep squats

This is something I incorporated into my training schedule only recently. It is the most challenging exercise and doesn’t only work on your glutes but also your mind. I go for a “personal best” every time I squat which makes it so much more challenging and exciting.

It’s really good for developing glute and core strength, which are key components in running and jumping.

2. Dead lifts

I only work upwards, meaning I drop the weight after each rep. I love the way your hamstrings and glutes feel so activated after dead lifts. I incorporate this into my training before every session. It’s really good for developing your back channel which is essential in running.

3. Power cleans

I’m not really sure why I like this exercise so much, as I am not that good at it and I have a terrible technique! I guess I like a challenge and this exercise definitely challenges me. It’s a great full body exercise and when you do it correctly it can contribute a great deal to your explosiveness.

What sorts of exercises do you do for explosiveness and what are some of your tips when training to be more explosive?

My go to exercises would be:

• Power cleans
• Squat jumps with a bar and light weights
• Power snatches and jerk
• Explosive squats

All exercises must be under 2 seconds for it to work on the explosive component. I also incorporate a variation of box jumps between each exercise.

What are your top tips for getting a flat tummy and strong abs?

We all know the saying, abs are made in the kitchen.

Try to incorporate 100-400 ab exercise reps into your daily routine, try to get a good variation.

For example:

• Monday – abs
• Tuesday – side core
• Wednesday – lower core/ V-line.

It doesn’t necessarily have to be a part of your workout. You can get into a routine of doing abs first thing in the morning before breakfast or even before dinner in the evening. I sometimes even do core exercises while I take study breaks.

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Light core after a tough session Video credits @maritz_pieters @broersma61 #nike #trackandfield

A post shared by Eljoné Kruger (@jonekruger11) on Nov 20, 2018 at 10:23am PST

Running/ jogging can contribute to a flat stomach, but I think it’s about burning fat in general, so any exercise that cause you to burn fat will in turn, result in a flat stomach.

However this can vary from person to person. I naturally tend to have a flatter stomach and it generally isn’t the first place I would gain fat. I gain fat in my arms. If you gain fat on your stomach first, you would have to maintain a lower body fat percentage overall to have a flat stomach.

Favourite male Fitness icons?

• Wayde van Niekerk
• Rafael Nadal

Favourite female fitness icon(s):

• Darya Klishina

Favourite Quote:

“You won’t always be motivated, so instead, learn to be disciplined.”

What is the most common question you get asked?

What I eat, how I train and what supplements I use.

I eat a wholesome balanced diet, I do lots of weights and high intensity cardio, I used to only drink a protein shake, now however it would be my Amino Acids and Recovery drink from XSV.

Where can people get hold of you?

• I mostly use Instagram: Eljoné Kruger
• Email: jonekruger98[at]gmail.com

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Athletes are always looking for ways to improve their performance and skills. They know that to be the best they can be, they have to make sacrifices. Often that means adhering to strict practice schedules, following an exercise regimen, eating a quality diet that fuels the body for optimal performance; and committing to proper rest and recovery.

Quality sleep helps ensure that athletes can perform at their peak. This advice shouldn’t just apply to athletes, though. A proper sleep routine is beneficial for every human being; top performance isn’t only important in the field or on the court. Why wouldn’t you want to perform at your best in every area, whether that’s at work, school, with your hobbies, or in your everyday life? Here are some tips to help maximize your sleep like athletes do, even if you aren’t one.

Treat it Like Training

Athletes know that to get better, they need to have a healthy routine that includes diet, activity, and rest. It often takes several weeks to form a proper routine, and getting quality, restful should be treated the same way. To sleep like an athlete, it’s important to stick to a set time for sleeping and waking; consistency is key.

Sleep deprivation can lead to symptoms that are similar to being intoxicated. You wouldn’t hit the gym if you were drunk, so you probably shouldn’t hit the gym if you’re deprived of sleep either. Not only will you not perform your best, but it can also be unsafe.

If you need to hit the hay earlier to be able to get enough sleep, start by slowly scaling back to the appropriate bedtime. Your body can be trained to go to sleep early, but it can take a few weeks of gradually moving your sleep time back to make it a long-term change.

Eat the right foods So You Can Sleep

Eating right helps with weight loss, quality sleep, and gives you the energy to perform. Foods that are high in fat are not sleep-friendly, as they raise body temperature. When your body heat rises, you may be unable to easily fall asleep and stay that way.

Low-fat foods will prevent body temperature from getting too high. Caffeine and sugar can also give an unnecessary boost of energy close to the bed, so foods that contain those ingredients should be avoided in the evenings.

Add Exercise

Any athlete will tell you that exercise helps them sleep better at night. Not only because it tires out the body but it makes it easier to fall asleep and stay asleep through the night.

If you work in an office and find that you spend much of your time sedentary, adding exercise to your daily routine will help you sleep better at night.

As a bonus, you’ll also notice an increase in your daily work performance. Exercising can counteract the effects of some of the sugar-laden and processed foods that are so often a part of making a busy schedule work.

Take Naps

This one seems counter intuitive. How can sleeping earlier in the day help you fall asleep when you need it most? In North America, napping isn’t as common as it is in other continents.

However, napping helps re-energize the body, providing the ability to train and work harder in the period after the nap. Napping or taking a rest during the middle of the day can improve performance and help keep you sharp and alert throughout the day.

This might even be a good solution for tired office workers; productivity might spike if a national nap program was established.

Use the Best Sleep Equipment

Most athletes are particular about the equipment they use to compete. They want to be comfortable with what they use, but they also need something that performs well. The same goes for sleep. You need to be picky when it comes to the places where you sleep. This includes having a bed fit for an athlete. Click here to check out some mattresses for athletes. It also includes sleeping in the right environment. Darkness is best, as having artificial light from a television or a hallway lamp can interrupt the sleep cycle.

Get In the Right Headspace

Athletes prepare for every game, race, or competition by getting in the right frame of mind. They may repeat some affirmations, or even listen to music to get them pumped up. To sleep right, a person must have the right mentality as well. This might mean meditating before lying down or doing some stress relief techniques to calm the mind and body.

To sleep like an elite athlete, behave like an elite athlete. Getting the right amount of quality sleep doesn’t happen by accident. It requires forming good habits and following a routine, just like training. Give it a try for a few weeks and you’ll be surprised just how much of a difference it makes.

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Cirque Du Soleil’s, Elizabeth Williams takes the athletes through an incredible core and abs workout that never seems to end. Try this workout if you want to have a Cirque Du Soleil solid core!

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Chinwe had some fun practicing a few jumps and flips all over the place! I hope you enjoy it!

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Check out JUMP ACTION on Facebook for classes! Parkour, Stunts and Gymnastics.

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Quick Stats

Name:  Keryn Prenter
Age: 30
Height: 1,63m
Competition weight:  54 kg
Current weight:  56 kg
Current city:  Cape Town, South Africa
Occupation:  I own a Catering Company and also make daily meal plans.  I’m an athlete, fitness model, brand ambassador and most importantly I’m a mom and wife

How did you get into the fitness industry, and have you always lead a fit and healthy lifestyle?

I have always been athletic and started doing weight training when I was 19.  My husband owns a gym and I’m into nutrition so our lives have always revolved around ‘wellness.’  I started competing to get more involved in the industry and fell in love with the sport.  I can’t wait to get back on stage in less than 5 weeks.

What do you love about it?

Everything!!!!  I was a very skinny teenager but always had a very strong character so I really love that I am strong on the outside too now

What competitions have you competed in and your placings?

2012

• Shameen Classic | March | Beach bikini division | 3rd
• IFBB Cape Classic | April | Beach bikini division | 1st
• IFBB Muscle Mania | June | Beach bikini division | 1st
• IFBB Western Province | August | Beach bikini division | 1st

I received my Western Province colors and was chosen to be a part of the Western Provence team to compete at the South African National Championships held in Jo burg.

• IFBB South African National Championships | September | Beach bikini division, 3rd

What do you think is the key to your success?

Never give up!

“Persevering is definitely key and if you do not at first succeed then try harder.”

I’m very ambitious and really enjoy being challenged and I think that that ambition, boarding on total stubbornness, is what pulls me through most situations.

What are your future plans?

I have so many goals and sometimes they are a bit scary but as they say if your dreams don’t scare you then they are not big enough. I am willing to pay my dues in this industry and will definitely grab any opportunity that comes my way!

Take us through an average day of yours:

Two years ago I opened a small restaurant that serves healthy food called Pronto.  I just recently sold it because I didn’t have enough time to fit everything in, so now I only deal with the catering at Pronto.  I also do daily meal plans for clients which is five meals a day, five days a week – all calories counted, made by me.
So basically:

• I wake up at 5:30 have breakfast and start preparing meals for my clients and myself.
• I spend most of the early morning with my 2 year old son and then generally do cardio from 9:30, for about 30-40 minutes.
• The rest of my day is made up of catering and meal plans, meetings and castings.
• I do weight training from about 3pm – 4pm and head home to start dinner.
• Evenings are spent with my family and after I have fed,  bathed and put my son to sleep I start prepping for the next days catering and meal plans.
• When that’s done I catch up on any admin or other work I have and am normally in bed by 9:30.

“It gets a bit manic at times but I wouldn’t have it any other way.  I’m a total busy body and love being on the go!”

Give us a brief description of your philosophy on your diet, pre contest and during the off season.

I have a very natural, balanced approach.  I stay in shape all year by eating 5 meals a day consisting of clean foods.  So no man made foods basically.  Closer to a competition I make my portion sizes a little smaller and increase my cardio.  I think it’s important to always be ready for a shoot, and yo-yo weight gain and weight loss is just not something I enjoy doing.

What’s your favorite healthy meal which you eat even during your contest prep?

Salmon and asparagus

Do you believe in using supplements?  If you do, with all the different supplements out there, what would you say are the most essential ones that need to be taken?

I use muscle works but because I have a healthy balanced diet I only really use a pre workout and a whey protein shake after training.

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

I workout for about an hour and a half a day.  Cardio in the a.m, weights in the p.m.

“I alternate upper and lower body during the weeks weight training and my golden rule is listen to your body.”

If on a specific day I don’t feel like doing weights and only doing cardio then that’s what I do because I know I will have a much better workout.  For me, being able to consistently train well all year round by having balance is worth a lot more than doing anything extreme.

How do you measure your progress? And how often?

Honestly doing regular Photoshoots is how I track my progress.  I would definitely recommend that anyone in the process of getting fit and healthy take regular progress pictures.

What’s your favorite form of cardio and how much do you do?

I’m a runner and I used to love doing long distance running (20+ km) but have to limit my distances now as I’m very weary of loosing any muscles on my legs.

What would you say are the three best exercises women should include in their Back work outs?

• Lat pull downs
• Bent over rows
• One arm dumb-bell rows

Favorite female fitness icon(s):

Nathalia Melo and Sarah Allen

Favorite Quote:

“Decide that you want it more than you are afraid of it!”

Advice for someone wanting to start competing?

Get a good diet plan and work out routine and commit to a competition; the rest will fall into place.

What do you think are the three major mistakes people make when they start out trying to lose weight?

1. They think that they need to eat less
2. They think that they need to skip meals
3. They think that it will come in a bottle or a pill form

Where can people get hold of you?

• Facebook: http://www.facebook.com/KerynPrenterAthletefitnessModel
• Twitter: @KicoKay
• Email: keryn.prenter@gmail.com

Keryn Prenter Gallery

Photography By:

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Quick Stats

Name:  Peter Gaiser
Age:  28
Height:  1,79 m
Competition weight:  77 Kg
Current weight:  86 Kg
Current city:  Cape Town
Occupation:  Personal Trainer and Fitness Model

How long have you been training consistently for and how did you get into this lifestyle?

I’ve been training for 10 years.  I developed an interest for fitness and bodybuilding at the age of 10 when I saw Arnold Schwarzenegger and Jean-Claude van Damme on TV and that’s when I decided I wanted to have muscles like Arnold and be able to fight like van Damme.  I had two 5 kg dumbbells that my dad bought me for Christmas and that is what I used as a kid.

What do you love about it and what keeps you motivated?

“I love the fact that I have total control over my body and that I can modify it through dieting and training.”

Also the challenges of the different styles of training make it very rewarding.  Believing in myself and knowing that in the end I will become a better me is what keeps me motivated.

What competitions have you competed in and your placings?

2008

• Fitness SA Pageant, fitness model (debut), 19^th

2009

• FAME SA Fitness Champs, fitness model, 2^nd

2010

• Fitness SA Pageant, fitness model, 4^th
• FAME SA Fitness Champs, fitness model, 3^rd and 6^th natural bodybuilding

2011

• Fitness SA Pageant, fitness model,  6^th

2012

• Fitness SA Pageant, fitness model, 1^st
• Muscle Mania Model Universe Champs, fitness model, 14^th

What are your future plans?

I am currently training for the Trojan Warrior TV show due to be filmed in June this year as well as the new WBFF SA Champs in July, and then to defend my title at Fitness SA Champs in August.  I also want to grow my own brand and keep inspiring others to achieve their physique or figure goals.

Do you ever find that your weight training interferes with your golf in terms of flexibility for example?  How do you manage to balance between the two as they both require you to put a lot of time and practice into them?

I would spend 2 hours on the driving range and coach golf for 7 hours and have one or two 1 hour gym sessions per day.

“It’s all about managing your time and making sacrifices where you need to, to achieve your goals.”

I have since left the golf industry and I am now focusing completely on personal training and my own brand as an international fitness model.

Take us through an average day of yours:

• I wake up at 04:30  have a protein shake and cup of coffee then I start training clients from 6am until 10 am.
• Then I train for an hour, go home, play games with my two Border Collie dogs and attend to emails and other errands that need to be done.
• I also try to get some rest in before I start training my afternoon clients from 15:00 to 19:00.
• When I get home at 19:30, I might have another training session then I cook dinner for my girlfriend and myself and then start planning my day in terms of meals, clients and my own training sessions.
• I get to bed by 22:00 and usually listen to some music until I get sleepy.

Give us a brief description of your philosophy on your diet, pre contest and during the off season.

I am a big believer in keeping your diet simple, I don’t count calories or get technical with it as I think it’s a waste of time.  It is all about understanding what works for your body.  Currently I am on a high protein, high fat and very minimal carb diet.  I’ve found that carbs tend to make me hold a lot of water and feel bloated.

“When I am dieting for a competition I like to cycle my carbs to help get lean while maintaining good size.”

Do you recommend going on a ‘bulking’ cycle every few months or do you prefer to stay lean year round?

I don’t believe in a bulking phase, for most people it means eating a lot of shit and whatever they can find in thinking they have to put on size, meanwhile it’s just extra body fat which makes it even harder to get lean.  I believe in just keeping your diet clean all year round and enjoying the occasional cheat meal within reason.  It’s all about staying on track.

“Quality muscle takes years and years to build, not 6 months as most believe during a bulking phase.”

You are currently sponsored by USN, which 3 products do you use and would recommend as the most essential supplements?

My favorite supplements from USN are:

• USN Pure Protein IGF-1 as it’s a low GI versatile protein which can be taken at anytime of the day
• USN Amino Gro which is a BCAA supplement. BCAA must be one of the most under rated supplements out there.  I believe it should be a staple in any person’s diet who is following a hectic weight training program as its great for muscle growth and recovery.
• Finally I love USN’s new pre-workout supplement called USN Hyperdrive NO, it gives you tremendous pumps and energy while you train.

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

For me training is all about instinct, listening to your body and feeling the target muscle group working.  A method I use is mind-muscle connection which means imagining the muscle working while you train it. Also, it’s all about time under tension, not about how heavy you can lift, to give the muscle enough stimulation for growth.  I usually train for 1 hour.

Whats your take on Cross Fit training compared to the conventional bodybuilding style of training?

I started doing crossfit style training to help prepare me for the Trojan Warrior TV show, as you need to be strong, fast, agile, fit and be able to handle pain.  It has become pretty addictive for me as I find it more of a challenge than conventional weight training.  When it’s time to train for a fitness show then I will change it up again and go back to the conventional way.

“In the end, I believe it’s all about keeping your training interesting and giving your body a new challenge to prevent staleness and hitting the dreaded plateau.”

What’s your favorite form of cardio?

I don’t enjoy cardio but I have started doing interval running and sprints for cardio as I find using gym machines for cardio is not as effective compared to HIIT training.  Also the way I train for weights using high intensity with not much rest in between is enough to keep me shredded.

What would you say are the three best exercises you can do to build a full all rounded chest?

• Flat dumbbell press
• Incline dumbbell flys
• Super set high and low cable cross over’s

Favorite bodybuilders:

Arnold Schwarzenegger, Flex Wheeler, Shameen Adams, Shawn Rhoden, Phil Heath, Jay Cutler, Bob Paris, Lee Priest and Shawn Ray.

Which do you prefer and why.  Today’s bodybuilders like Jay Cutler and Phil Heath, or the smaller physiques like Frank Zane.

I prefer the smaller more aesthetic bodybuilders, guys like Frank Zane and Bob Paris etc.  I just find their physiques more pleasing to the eye even though I like Jay and Phil’s physiques.  I am actually more into the aesthetic fitness model physiques of Joe Donnelly, Rob Riches and Greg Plitt.

Favorite Quote:

“ Every healthy meal and every hardcore workout is one step closer to a better you” ~ Peter Gaiser

Advice for someone wanting to start competing?

Do your homework.  Decide on the look you want to achieve first then decide on a show you would be interested in doing and only enter once you know you are confident that you gave it your all in your preparations for that show.

Where can people get hold of you?

• Facebook: Peter Gaiser – International Fitness Model
• Twitter: @petergaiser
• Email: petergaiser[at]yahoo.com
  
• Website: www.petergaiser.co.za

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