Name: Delaine Sardinha
Age: 26
Height: 1.61 m  (5’ 3’’) 
Current weight: 59.2 Kgs  (110 lb)
Current city: Pretoria, South Africa
Occupation: Exercise Science Student, Bikini Posing Coach.

What made you get started with training and living a more healthy lifestyle?

I went from being active in school and very self-conscious to inactive and unhealthy in college. I felt like I was doing nothing to improve my own health and well-being and decided to set forth and challenge myself. I fell in love with training and Anatomy fascinated me. I wanted to know more and I wanted to see how far my body could go if I gave 110% in my training and nutrition.

Seeing what the body is really capable of is an amazing feat. What has become more important to me over the years though is developing strength, functional ability and a sustainable approach and understanding of how the body works.

What made you enter your first show and when was it, and how did the prep and competition go?

I loved collecting the ‘Fitness Magazines’ since I was in school, but never really trained in a gym. I loved the section on competition coverage at the back of the magazine and found the ladies to be radiant, poised and beautiful.

I took part in photographic modeling campaigns for 3 years and figured that being on stage was the next step. Plus it looked like fun!

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

My family and my boyfriend. With every prep, every early wake up, every mood swing, they were there. Their love and support is unconditional and their faith in my journey is what pushes me through every single time. 

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

We all have our individual struggles and we find a way to work through it. It’s hard, it really is but through the years I’ve seen that having resilience and pushing through the seemingly impossible situations is worth every tear and breakdown. They key in my opinion is to hold onto the little things that bring you joy and focus on that.

Do you find the prep for competitions gets easier each time? Do they differ much?

I wouldn’t say the prep per se, but my mind definitely feels better equipped with every prep. I know what to expect and I know what my body is going to throw at me and how to deal with it.

How has it been throughout lockdown keeping to your training? What have you been doing to keep fit and active?

Fortunately a significant chunk of my training programme incorporates bodyweight training so programming was a challenge, but possible none the less. It was mentally challenging don’t get me wrong! It is significantly harder to overload certain muscle groups without added resistance and it provided an escape from day-to-day challenges.

What are your future plans?

I’d love to further studies with HFPA and branch into something a bit more specialized in sport and fitness. 

Take us through an average day of yours:

• 05:00 Wake up, get dressed and Coffee.
• 05:30 Training (No more than 60 min).
• 07:30 Breakfast. Always a good source of protein, veggies and some oats.
• 08:00-10:30 Go through my online study portal and make sure all my assignments are done.
• 11:00 Mid morning meal and coffee. (Protein source, complex carbohydrates and veggies).
• 11:30-13:00 Make sure the house is clean and tidy.
• 13:30 Lunch (Protein, veggies and a fruit).
• 13:45-17:00 I love brushing up on my knowledge, so I do loads of research and revise my studies. During this time I take bookings from posing clients and schedule sessions.
• 18:00 If I haven’t training yet, this would be my evening slot. (If I am prepping, this would my my second session)
• 18:30-20:00 Prepare dinner and meals for the next day.
• 20:00-22:00 Relaxation time! (I like catching a bit tv, but don’t actually watch much. Skincare routine and preparation for the next day).
• 22:30 Bed Time. 

Give us a brief description of your philosophy on your diet: (If you would like to write your full diet here you can)

Eat whole foods and think ‘natural.’

If it has a huge table of ingredients you can’t pronounce on it, it’s probably best you ditch it. I try buy as fresh as I can and always include loads of veggies in my diet, with every meal. I don’t cut out carbs, fruits, fats or dairy. My macro split would roughly look like this on an average day: 

• 15% Fat   
• 40% Carbs  
• 45% Protein

Foods always in my house: Chicken, tuna, eggs, rice cakes, oats, brown rice, sweet potato, veggie mix, green apples, peanut butter and coffee.

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

When I’m preparing for a bikini contest, yes I feel it is necessary. It helps me stay on track and know where to make adjustments if necessary. I will alternate between high, low and medium calorie days depending on where my body composition is at and what I intend on training the next day. 

When I’m ‘off season’ I have a rough basis off which I work. Since starting weighing foods and what not, I’ve really learnt how to gauge my portions without actually having to take out the scale. Also, when I do feel hungry, I eat an extra cup of veggies or an extra piece of protein for example. Ravenous hunger (due to ultra low calories) constantly will only lead to the development of bad eating habits and a bad relationship with food. My current approach works best for ME. I eat plenty of whole foods and eat to fuel my workouts.

Do you think, to generally lose fat one needs to be super strict and repetitive, as strict as a diet for a bodybuilding competition?

To lose FAT? Absolutely not. In essence, fat loss comes from caloric deficit. In my opinion, adding extra effort in the gym (Energy ‘Out’) as opposed to eating well bellow maintenance, is a more sustainable approach. (Key word ‘Effort’ not necessarily time. Quality over quantity).

Ensuring that you are doing strength training to add on lean muscle mass, hence pushing up your BMR, is advised as well (Muscle mass is active tissue).

As mentioned in my opinion on calorie counting, for the purpose of going below average body fat norms and into the competitive circuit, I believe it is necessary to track.

Also, ‘repetition’ in the sense of exercise programming is calling for one to reach a plateau, so the incorporation of Periodization is highly useful. (In other words, the body adapts to stress placed on it, so either increase resistance, or volume, preferably one aspect at a time. Adjustments every 4-6 weeks is a good gauge)

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

• Utilizing cardio over resistance training and cutting calories too quickly or simply going to low. 
• Following ‘Fitness Influencers’ regimes to-the-tee.
• Eliminating food groups or demonizing them.
• Looking for a quick fix will always lead to disaster.

What process do you follow when it’s time to start getting ready for a competition/photoshoot? 

I would probably start cutting out ‘treats’ and any alcohol and sugar. I then set a calorie base and adjust it as I get leaner. Hydration and sleep is very important. A good skin prep routine is great to help your skin ‘glow’ before shoots or shows (exfoliating, moisturizing etc).

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

I absolutely believe in quality over quantity. I’d rather do 5 quality reps than 15-20 average reps for the sake of reaching a number. On the other hand I do believe in a structured programme to ensure progress is continual.

I put most of my emphasis on weight training and functional movements. I prefer HIIT over long duration steady state cardio. I would do these sessions 2-3 times a week.

Session times: I like to aim for 60 minutes or under. 4-5 days a week, comp prep, 6 days a week, 2 separate sessions, split into cardiovascular and strength training. If I’m short on time I’ll do HIIT after my strength training.

What are a few of your weight training tips for the ladies? 

• Focus on correct form before adding weight and place emphasis on quality repetitions (No ‘jerky’ reps as this results in the recruitment of additional/unnecessary muscles and can result in injury).
• Don’t be afraid of weights, it raises your BMR and in turn helps your burn more calories ladies. (The ‘skinny fat’ look is common when cardio is the focus of training programmes).

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

(Apart from the obvious) Resistance band set, Lifting straps, skipping rope, earphones.

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

In my opinion, nutrition is the foundation of any good fitness venture, whether it be for fat loss or hypertrophy. I believe getting all your nutrients and macros from whole foods is always a better approach. More often than not, certain supplements (whey for example) can have a higher calorie content than a serving of protein from a food source and is less satiating. 

It does however have a high protein content and can form part of a nutrition plan.

Don’t get me wrong, I love a bowl of oats with blueberries and a scoop of Whey protein, it’s quick and  convenient but I just personally prefer food sources if they are available.

What are your 3 favourite exercises? 

1. Battle ropes alternating waves

High intensity and activates not only the arms, but the posterior chain and core as well.

2. Bulgarian Split Squats

One of my favourite Glute max exercises. I also love unilateral exercises as they help identify muscle imbalances.

2. Alternating DB Lateral raises with an Isometric hold

Great exercise to overload the Mid Deltoids.

Can you give a few tips to training legs and glutes and what sort of exercises do you favour the most when doing them?

• Women tend to carry more body fat in their glutes and legs and this tends to be our ‘trouble areas.’ I suggest more volume in these areas and 2-3 dedicated lower body sessions per week.
•  Every person’s genetics is different and their lower body may respond faster or slower to training. 
• Never forget about your compound lifts, I make these the basis of all my lower body workouts: Squats, Deadlifts, Lunges.

Don’t forget the Glute Medius! Most of the time ladies will include a bunch of hip extension exercises (Barbell Hip Thrusts, Donkey kicks etc.), which are fantastic, but this leaves the Medius very underactive and underdeveloped.

Exercises that include lateral movement will target these (Eg: Lateral lunges, Resistance band Abduction, Monster walks and Clamshells). Contraction is key to targeting the glutes, as odd as it may look from behind, squeezing your glutes fully is essential. Alternate between heavy loads as well as high reps to maximize glute hypertrophy. 

Be sure to use your full range of motion!

Do you do a lot of cardio with your training? How do you schedule cardio and when?

No I don’t. My focus is always strength training and I schedule HIIT sessions in between those. This would be about 15-30 minutes of high intensity functional exercises like: battle ropes, box jumps, burpees, renegade rows, KB swings, assault bike and sprints.

Favorite male Fitness models or bodybuilders?

• Arnold Schwarzenegger
• Ronnie Coleman
• (Athletes) Cristiano Ronaldo
• Valentino Rossi

Favorite female fitness icon(s): 

• Hattie Boydle
• Tia-Claire Toomey; Strong, beautiful and confident women.

Favorite Quote:

“Your best teacher is your last mistake.”

What is the most common question you get asked? 

How many shows have you competed in and how many top 3 placings? (Mostly by my posing clients)

• (2017- 2020) : 10 Shows, 7 top 3 placings.

Where can people get hold of you? 

• Instagram: delainesardinha777
• Facebook: Delaine Sardinha (Dee)
• Email: delainesardinha[at]gmail.com

Photo credits:

• Carlos Frazao

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The post One On One With Bikini Athlete And Posing Coach, Delaine Sardinha appeared first on FitNish.com.

Name: Jenna Brust
Current city: Johannesburg, South Africa
Occupation: Online fitness coach

What made you get started with training and living a more healthy lifestyle?

I’ve been active since a young age. I like feeling good and healthy as well as eating clean, so I adopted these healthy habits to stay feeling good about myself. When I  feel good and look good ( mentally and physically) I feel more confident.

The more results I see, the harder I work at it, it’s motivation for me. When I train I feel happy, and gym is my favourite part of the day where I can relieve my stress and focus on myself. 

What made you enter your first show and when was it, and how did the prep and competition go?

After school I wanted to carry on being an athlete and I wanted to continuously work towards something. I wanted to start doing shows because I loved everything about them, it sparked a really big interest for me because I could do fitness and modelling at the same time.

I therefore trained to achieve a goal and because I love it, so it was right up my alley. Prepping for a show is never easy, diets make me tired because I’m in a calorie deficit, but it’s worth it at the end of the day. My first IFBB show this year went very well with me taking home the crown, and it motivated me to push harder and achieve more. 

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

My mother has been my absolute rock. She has pushed me to do my best, at times given me constructive criticism that I didn’t always want to hear, but needed to. In fitness and shows, my coach has also been an amazing support system and motivation for me. Lastly my boss has also given me tremendous amounts of support and helped me reach a lot of my goals, by allowing me to take off a bit  earlier  for gym and someone I can talk to and take advice from as well. 

How did you manage to balance all the aspects of life with your training and prepping? Was it ever difficult to?

It has been difficult at times, as it’s a life consuming lifestyle. I love it and enjoy being busy, but sometimes I wish there was more time in the day to do everything. I manage my time by preparing for the week ahead and I schedule times for everything and work accordingly. 

How has it been throughout lockdown keeping to your training? What have you been doing to keep fit and active?

It wasn’t easy to keep a healthy diet during lockdown, as well as not being able to go to the gym. I trained at home with resistance bands and became creative, using furniture like chairs to complete some of my workouts. Lockdown took a bit of a toll not only on my physical health, but my mental health as well. 

What are your future plans?

My fitness website just launched – MISS FEISTY FITNESS which I’m excited to get started on, I hope to grow and see results from my clients. I will be competing in the future too. 

Take us through an average day of yours:

• I wake up at about 6:30 latest every morning, I get ready for work, pack all my pre made meals for the day.
• Set out my gym clothes for later on and then I leave.
• I work from 8 – 4 earliest, eating every 2- 3 hours depending on how hungry I am and depending on my diet plan.
• I go home then get ready for gym and leave immediately.
• When I arrive at gym I make my shake and then I train for a minimum of 1.5 hours.
• After gym I go home and usually make dinner if it hasn’t been pre made and use that time to relax and watch Netflix or I carry on working if need be.
• I always enjoy a bubble bath to take away the days stresses, then I catch up on social media and go to bed.  

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

My diet mainly consists of a lot of protein with low to no carbs. I have 4 meals a day with 1 snack (usually a protein bar).

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

I count my calories when I’m prepping, I think it helps me stay on track (especially since I need to be in a calorie deficit) and it’s a good way to control what you’re consuming. 

Do you think, to generally lose fat one needs to be super strict and repetitive, as strict as a diet for a bodybuilding competition?

I think you need to have self discipline with a healthy low carb diet and be consistent with your training. You must be strict on yourself and definitely form a healthy routine. 

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

Yes, ladies tend to think that doing or lifting weights will make them look like men. I want to break this thought, as it is not true. Lifting weights actually helps tone you up a lot quicker, alongside with cardio. Just doing cardio might help you lose weight but it wont tone you up as fast. 

What process do you follow when it’s time to start getting ready for a competition/photoshoot?

I cut out junk food first, definitely, along with reducing my carbs slowly. I keep to my training routine, as I always push hard in the gym. I drink more water or at least try to get as much water in as I can throughout the day and leading up to a competition or shoot I start the water dropping process. 

Give us a brief description of your philosophy on your training schedule:

I workout for a minimum of 1.5 hours a day. I think it’s good to create a good balance between cardio and weight training daily. 4-6 days a week depending on what you are training for.

What are a few of your weight training tips for the ladies? 

• Start off light and gradually increase to your liking. 
• Make sure you have correct form so you don’t get injured. 
• If you start off with light weights do more reps, the heavier you go do less reps.

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

• My npl supplements are always a number 1 (amino burn/pre workout and bcaas for before and after gym) 
• A gym towel 
• My resistance bands 
• My air pods (because who doesn’t love listening to their own favourite music in the gym) 

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

I do think supplements help, but you need to do 98% of the work as they are just there for a boost or assistance. I do take supplements myself. I think you need to find a brand that works for you personally. My ultimate favourite is NPL (nutritional performance labs). Their supplements taste really delicious and it works really well. 

What are your 3 favourite exercises?

I don’t have favourites as I enjoy a range of different versions of the exercises, but if I had to choose:

1. My ultimate favourite is squats. This is good for the glutes, core and upper legs like quads. I like it because it’s a combination exercise and I like working on my booty. 
2. Bicycle crunches. This works the core. I like it because I feel the burn when I’m doing this exercise and it never feels easy. 
3. Donkey kicks. This exercise also works the glutes and is more of an isolation exercise. I think it’s a fun exercise and although it doesn’t burn immediately, you definitely feel it the next day. 

Can you give a few tips to training legs and glutes and what sort of exercises do you favour the most when doing them?

I favour all forms of squats and lunges. I prefer using weights when training glutes/legs. The biggest tip I can give is to worry about keeping your form correct to work the specific muscles properly without injury. I would also advise using slightly heavier weights each time you train legs so you can either build or tone up.

Do you do a lot of cardio with your training? How do you schedule cardio and when?

I do 20 minutes of cardio daily, whether it be walking, jogging, cycling, stair climbing. I usually do a small cardio warm up, and the rest after my workout. 

Favorite male Fitness models or bodybuilders?

• Arnold Schwarzenegger 
• Michele Morrone 
• JP Hoon 

Favorite female fitness icon(s):

Off the top of my head:

• My coach, Stephany Delatour
• Tammy Hembrow 
• Lauralie Chapados 

All for different reasons as they all have different builds.

Favorite Quote:

“Winners never quit and quitters never win.”

What is the most common question you get asked? 

If my bum is real haha, my common answer is “ask the squat rack.”  

I also get asked advice on toning a lot, with my answers staying the same with incorporating a balance between cardio and weight training, as well as a balanced diet. 

Where can people get hold of you? 

• Facebook: Jenna Brust 
• Email: jenna[at]missfeistyfitness.co.za 
• Instagram: jenna_brust

Photo credits:

• marcbermanphotography

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The post One On One With Online Fitness Coach, Jenna Brust, Who Recently Competed In Her First IFBB Show appeared first on FitNish.com.

Name: Anjali Mehta
Age: 19
Height: 5″3
Current city: Singapore
Occupation: Student

Have you always lived a fit and healthy lifestyle? When did you start to find yourself getting more into it?

I have not. I used to be underweight and refused to eat food when I was younger. In fact, I used to be so underweight that when I sat in the front seat of any car without a seat belt, the seat belt sign wouldn’t go off.

Although I used to be a gymnast in elementary school but that was not nearly enough to make me even look healthier. My parents tried very hard to get me involved in yoga, since they practiced it themselves and were well aware of the benefits it could bring somebody as physically unfit as me, but I could not bring myself to do it. I was too lazy and too stubborn.

Finally, when I was 14, my parents signed me up for a yoga teacher training. One day, my mother just dropped me off in a room filled with 40 and 50 year old men and woman. I was upset and did not want to, in any way whatsoever be a yoga instructor let alone practice yoga, but that day I met my Guru Ji, and everything sort of changed. He eloquently described the simple yet profound philosophy behind yoga something finally clicked in me.

Before you did the yoga training, how long had you been doing yoga for and how did you get into it?

Before I attended the yoga teacher training, I attended a few yoga classes in Bangalore mostly because I was good at yoga, since I was a gymnast. But honestly, I was not at all interested in yoga I was only interested in being flexible.

What made you decide to do your yoga training initially?

I was never interested in yoga, I did it purely because I was good at it. I did not appreciate yoga initially because I was uninsured in what I thought was a practice for middle aged woman and hippies. I was of course, very wrong.

When I met my Guru Ji, he explained the philosophy behind yoga and to me it seemed so simple and logical.

I was intrigued and the more time I spent listening to him and practicing it, actually practicing yoga not just for flexibility, it appealed to me more and more and I started seeing many positive side effects in my life, physically and mentally.

Tell us a bit about your yoga training journey?

I was trained by Vyasa Yoga in Singapore. I enjoyed it because it was very traditional and emphasized the philosophy behind yoga rather than just the physical asanas.

What tips would you give to someone wanting to get into yoga instructing?

A yoga teacher training program is not just for being able to teach yoga. A teacher training program is a great way to learn about the philosophy behind yoga and the world beyond asanas. A lot of times, yoga is seen as a very structured practice, which is absolutely is, but there are many ways to get creative so don’t be afraid to add your own flavor to your practice and to your classes.

How would you say your life has benefited from yoga? What differences can you see that yoga has made in your life?

It has changed the way I think and process a lot of things that go on in life.

For instance, things that would normally bring me down, like a bad grade, simply don’t even register in my head anymore. My whole mindset has changed. It has definitely made me a more stable and balanced person.

How important is focusing on ones breath during yoga?

It is important because the breath helps you remain in the present moment. Our minds are usually moving 100 miles an hour while our body has to remain in the present.

The breath is sort of a way to connect your present body to the un-present mind. We can effectively use our breath to bring our mind to the present.

Do you incorporate much meditation into your daily life? If so what sort of meditation do you do?

Meditation is a practice for living your life. We practice meditation so that we can train our minds to be less volatile so that when life throws you off balance, you can use the skills learnt in meditation to balance yourself and keep stable.

I practice simple mindfulness meditation which just involves pointed awareness to anything, your breath, your senses, anything.

Do you give yoga classes currently?

As of now I teach meditation at NYU and am a substitute yoga teacher for NYU’s yoga program.

What other forms of training do you enjoy?

I enjoy running outside when there’s good weather and I absolutely love hiking.

What are your future plans?

In the future, I want to get a PhD in Clinical Psychology and practice as a psychotherapist.

Take us through an average day of yours:

• I wake up around 8:00 and meditate for a while (I don’t like to keep time, I just keep going till I feel ready), shower, drink coffee, get ready for class.
• Around 9:10 I take the subway or bus to class.
• At 12:15 I finish class for the day, grab some lunch and take the subway to work.
• I work at the Psychiatric Institute in New York and mainly do data analysis for research studies.
• Around 5 I take the subway back to NYU and head to the gym.
• I teach a private yoga class around 6:30.
• After the class I head back home, cook dinner and do my homework.
• Around 11:45 I write in my diary, read a book, meditate, and then sleep.

Give us a brief description of your philosophy on your diet and what you eat:

I love food! I don’t like to make unhealthy foods healthy especially if I like them (like pizza or noodles) so I eat unhealthy foods only about once or twice a week.

Other than that, my diet is very simple, I’m vegetarian so I try to eat a lot of fruits and vegetables. I keep processed sugar and white bread to a minimum and I don’t drink alcohol or any soda. I don’t eat a lot especially because I live alone so my portions aren’t super large. I try to cook my own as much as possible but it can get hard sometimes.

Which 3 nutrition myths do you think most people fall prey to?

1. I think a lot of people believe that sugar is always bad for you, and it certainly is but fruits are good, natural sugar and we need that sugar!
2. You can absolutely be vegetarian and get enough protein.
3. Junk food is bad but it’s okay to treat yourself once in a while.

What are your top nutrition tips for staying in shape?

Find what works for you, your body and your lifestyle. Not everything works for everybody.

What does a typical training week look like for you?

I try to workout at least 5 times a week. I climb stairs or run and then do some bodyweight exercises.

What are your 3 favourite exercises?

1. Glute bridges on the wall. This is great for your entire leg. I like it because it’s a way to spruce up the boring glute bridge.
2. Wide Leg squats. Agreat hip opener and workout for your legs.
3. Stair Climbing. Amazing for cardio.

What about yoga do you love and who should be doing it?

I love that yoga is both a physical and mental exercise. I also love that yoga can be anything, for anybody. For somebody who wants to be physically fit, they may enjoy Vinyasa. For somebody who is looking for some calmness and relaxation, they may enjoy meditation. For somebody who is trying to lose weight, or even gain weight, yoga can surely help with that too.

So, anybody and everybody should try it and if it works for them, they should absolutely continue it. It brings something different for everybody.

How many yoga classes a week would someone need to go for in order to see steady progress?

Up to you, whatever you are physically comfortable doing. You can start slow and build up to it but it’s important to be comfortable and listen to your body.

If someone struggles with a certain pose due to lack of flexibility (say forward fold) what tips would you give to eventually get them into the pose and get them more flexible?

Flexibility is the most common excuse I hear and the least effective barrier against learning yoga. The point of yoga and asanas is to test your limit and then settle into it there.

Go as far as you can – and you are succeeding at the posture.

The point is to feel comfortable in an uncomfortable state so wherever that is, it’s fine. The more you practice, the more comfortable you’ll get and you will find new discomforts that you can overcome.

What are your most important tips to becoming more flexible?

• The warmer your body, the more flexible. So if you practice after a run or around 20 or 30 sun salutations, you can train yourself to become more flexible.
• It is also important to stay as long as you can in the postures.
• Lastly, many times, flexible people skip basic postures and go into advanced postures and try to practice advanced postures to become more flexible but that is less effective. For instance if you want to master the side split. It is less effective to practice the side split, even if you can do the half-moon pose or lizard pose. The more effective direction would be to practice lizard pose and get deeper and deeper into it and hold it for longer and longer. Eventually the side split will become better. So the lesson here is do not overlook the benefit and difficulty of basic postures.

How often do you think a person should stretch and for how long? How long should someone who is not so flexible dedicate to stretching each day?

This is a tough question to answer since everyone’s body is different. But the splits are an advanced posture so I would practice basic hip openers for at least 45 minutes and hold each posture for 5 to 9 minutes. Hip openers are best when the body is warm so try to, after a workout spend 45 to 60 minutes just stretching out your hips.

What sort of poses or exercises can one do to improve their back flexibility (to do a pose like wheel pose)?

Also a tough question because back flexibility is not simple at all and can vary extremely from individual to individual.

In such a pose, you are mainly using the lower back which is connected to your hamstrings so stretching both is important.

The standard way to go for this pose is to practice forward bending postures (both sitting and standing), hip openers (like butterfly pose) and practice lower back stretches like half wheel pose, upward facing dog and bow pose.

Often across social media you see people doing the splits where their hips are not square. When you do the splits your hips are perfectly square. Is it bad for you or incorrect to do them when the hips aren’t squared?

It is not incorrect, of course it is not perfect but certainly not incorrect. Getting your hips squared is hard so keep practicing and you’ll slowly get there. Having perfect alignment in yoga is not easy but it’s okay if you are not there yet.

It is of course important to be aware of the final, perfect posture but it’s perfectly fine to practice an alternative, easier version of the posture.

And What can people do to get their hips more square when doing the splits?

Practice pigeon pose with squared hips by twisting your upper body to face the side of your bend leg.

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

Water! Good music and a towel.

Favorite female icon(s):

• Jacinda Arden
• Angela Merkel
• Katherine Hepburn
• Marie Curie, Maya Angelou

What is the most common question you get asked?

“Can I do yoga even though I am not flexible?”

YES! Flexibility is not a requirement of yoga. All you need is your body and your breath.

https://www.instagram.com/p/B9K9k2Xna3C/

Favorite Quote:

“To the mind that is still, the universe surrenders.” ~ Lao Tzu

Where can people get hold of you?

• Instagram: Anj.yoga

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The post One On One With 19 Year Old Yogi, Anjali Mehta appeared first on FitNish.com.

Name: Juliana Carvalho
Age: 22
Height: 1.63 m
Current weight: 63 kg
Current City: Manhuaçu-MG, Brazil
Profession: Personal trainer, business woman and nutrition student.

Have you always lived a fit life? How did you start?

No, I started training at the age of 14. I was super thin, and that was the reason that led me to the gym and to change my lifestyle.

How do you keep yourself motivated and consistent throughout your training and eating?

Seeing the changes in my body has always been my biggest motivation, and seeing that several people who inspire me every day. I know that the change only depends on me, that’s why I do my best every day. Some days it can be hard and I have thought about quitting several times, but I see where I started and where I am now, and it motivates me a lot.

What are your future plans?

I intend to return to the stage this year, to compete in the Wellness category again. Professionally, I want to finish my second college degree and open my instructional office.

Take us through your normal day: 

• I wake up every day at 5:15 am, drink my coffee and get ready to work.
• I teach from 6:00 am to 11:00 am.
• 11:00 am is the time I booked for my training, training from Monday to Saturday.
• At 13:00 I come back to my appointments and I go until 7:00 PM
• I go to college and I stay until 22:00.
• I come home, I fix all my meals for the next day and I go to sleep.

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

• My current diet consists basically of 7 meals.
• Carbohydrate options I use: rice, oats and fruits.
• Protein: Whey, eggs, red meat and fish.
• Fats: Cashew and peanut paste.
• Salad at will during the day.

How do you deal with cravings when you are following a strict diet?

It happens several times and I have a thought: It will pass.

What are your top nutrition tips for keeping lean?

Balance. Find something you can do for a long time as there is no point in adopting a very restricted diet that you will be frustrated with and give up.

Do you weigh all your foods and track the numbers when it comes to calories from everything you eat? Do you think this is necessary?

I weigh everything. It’s a cool way to see what we need for our consumption. Many people eat less than they need to and are unaware of it. People looking for a specific physique condition need to weigh their food in my opinion.

Which supplements do you most enjoy using? What can you recommend for beginners?

Whey, creatine, pre workout, omega3, glutamine, caffeine.

Without a doubt the best supplement is creatine, but whey brings a lot of practicality in the diet.

Give us a brief description of your philosophy on your training and, on average, how long do you train for and how many times a week?

My workouts last about 1 hour and have this division:

• Monday – Legs
• Tuesday – Shoulder
• Wednesday – Back
• Thursday – Leg II F
• Friday – Upper Body
• Saturday – Isolated gluteus

Do you do a lot of cardio with your training?

I currently do 30 minutes every day.

What are your 3 favorite exercises and why?

Leg press, side lift and abductor chair.

These are exercises that I feel the most, where I can always see the evolution of my execution in relation to load, movement.

Do you think your genetics have given you such good legs or have you worked long and hard for them?

I was very thin so I link my development to my work and persistence.

What do you love about strong thigh muscles and what are your favorite exercises and tips that develop your well-developed thigh muscles?

Train every day as if it were the last training of your life, do your best, if you want to have a visible change you need to work for it.

It is great to feel different from other people. Many people judge me and look at me with a strange look, but I am very happy with my legs, I think they are beautiful.

What advice and training tips would you give the ladies for getting strong and fit legs and a round booty? What exercises are good for them?

• Insist and persist.
• Do not listen to negative people
• Look for good professionals. This last tip is very important, it makes a lot of difference to have a person to guide you.

How do you measure your progress? And how many times?

I send weekly updates to my trainer through photos and videos.

Favorite female fitness models?

There’s a lot, but Franciele Mattos and Juju Salimeni are my biggest inspirations.

Favorite quote:

“Work hard in silence and let your success make the noise.”

What is the most common question you have asked yourself about people and girls? 

How long it took me to have my physique. My answer is that I have been fighting for 8 years.

Have you entered any fitness competitions before? 

I have already competed in debutants’ camponato, I was overall in 2018 and I intend to return to the stage this year.

https://www.instagram.com/p/B_h7qzhlhfp/

Can you give some advice to people who want to start training and live healthy?

It will take time, but it will be worth it. It is difficult and you will want to give up, but if you fall 80 times, get up 81 times.

Where can people contact you?

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Mesmo sem estar em preparação para competir, tenho ensaiado poses, pois saber posar é essencial e é super difícil, estou ensaiando um pouquinho todo dias, arrasta para o lado

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Nome: Juliana Carvalho
Idade: 22
Altura: 1,63 m
Peso atual: 63 kg
Cidade Atual: Manhuaçu-MG, Brazil
Profissão: Personal trainer, empresária e estudante de nutrição.

Você sempre viveu uma vida em forma? Como você começou?

Não, comecei a treinar com 14 anos, era super magra, esse foi o motive que me levou a academia e a mudança do estilo de vida.

Como você consegue se manter motivado e consistente em toda a sua formação e comer?

Ver as mudanças no meu corpo sempre foi a minha maior motivação, ver que exitem várias pessoas que se inspiram em mim me da forças todos os dias, sei que a mudança que eu quarto só depende de mim, por isso dou o meu melhor todos os dias, é dificil já pensei em desistir várias vezes, mas vejo de onde saí e onde cheguei isso me motiva muito.

Quais são seus planos futuros?

Pretendo retornar aos palcos esse ano, voltar a competir a categoria Welness. Profissionalmente quero acabar minha segunda faculdade e abrir meu consultório de ntrução.

Leve-nos através de um dia normal de vocês: 

• Acordo todos os dias as 05:15, tomo meu café e me arrumo para trabalhar.
• Dou aula de 06:00 as 11:00.
• As 11:00 é o horário que reservei para meu treino, treino de segunda a sábado.
• As 13:00 volto aos meus atendimentos e vou ate as 19:00
• Vou para a faculdade e fico ate as 22:00
• Volto para casa arrumo todas minhas refeições para o próximo dia e vou dormir.

Dê-nos uma breve descrição de sua filosofia em sua dieta:

• Minha dieta atuall é composta basicamente por 7 refeições.
• Opções de carboidrato que uso: arroz, aveia e frutas
• Proteína: whey, ovos, carne vermelha e peixe.
• Gorduras: casatanha e pasta de amendom
• Salada a vontade durante o dia.

Você já teve vontade de comer um determinado (insalubre) food? Como você lida com eles?

Várias vezes. Tenho um pensamento: Vontade passa.

Quais são as suas dicas de nutrição superior para manter magra?

Equilibrio, encontre algo que vocÊ consiga fazer por muito tempo, não adianta adotar uma alimentaçao muito restrita que você vai se frustrar e desistir.

Você pesar todos os seus alimentos e rastrear os números quando se trata de calorias de tudo o que você come? Você acha que isso é necessário?

Eu peso tudo, é uma maneira legal para vermos a necessidade do nosso consume, muitas pessoas comem menos que precisam e nao tem noção disso. Pessoas que buscam uma condição física especifica tem a necessidade sim de pesar os alimentos.

Quais os suplementos que você mais gosta de usar? O que você pode recomendar para iniciantes?

Whey, creatina, pre treino, omega3, glutamine, cafeína.

Sem dúvidas o melhor suplemennto é a creatina, mas o whey tras muita praticidade na dieta.

Dê-nos uma breve descrição de sua filosofia sobre a sua formação e, em média, quanto tempo você treino para e quantas vezes por semana?

Meus treinos duram cerca de 1 hora e tem essa divisão:

• Segunda – Perna
• Terça – Ombro
• Quarta – Costas
• Quinta – Perna II
• Sexta – Upper Body
• Sábado – Glúteo isolado

Você fazer muito cardio com a sua formação?

Atualmente faço 30 minutos todos os dias.

Quais são os seus 3 exercícios favoritos e porque?

Leg Press, elevação lateral e cadeira abdutoras.

Sao exercicios que eu sinto pegar muito, onde consigo ver a evolução sempre da minha execução em relação a carga, movimento.

Você acha que sua genética que deu tão bons pernas ou já trabalhou muito e bem para eles?

Eu era muito magra então atrelo o meu desenvolvimento ao meu trabalho e persistencia.

O que você ama nos músculos fortes da coxa e quais são seus exercícios e dicas favoritas que desenvolvem seus músculos da coxa tão bem desenvolvidos?

Treine todos os dias como se fosse o ultimo treino da sua vida, dê o seu m elhor, se você quer ter uma mudança visivel precisa trabalhar para isso.

É muito bom se sentir diferente das outras pessoas, muitas pessoas me julgam e me olham com olhar estranho, mas sou muito feliz com as minhas pernas, acho lindas.

Que conselhos e dicas de treinamento você daria as senhoras para a obtenção de pernas fortes e em forma e um espólio rodada? Que exercícios são bons para eles?

• Insista, não de ouvido a pessoas negativas
• Procure bons profissionais, essa ultima dica é muito importante, faz muita diferença ter uma pessoa para te orietar.

Como você mede o seu progresso? E quantas vezes?

Envio atualizações semanais para meu treinador, por meio de fotos e videos.

Favoritos modelos de fitness feminino?

Tem muita, mas Franciele Mattos e Juju Salimeni são minhas maiores inspirações.

Citação Favorita:

“Trabalhe em silencio e deixe que seu sucesso faça barulho.”

Qual é a pergunta mais comum que você se perguntou por pessoas e meninas?

Quanto tempo levou para eu ter esse corpo. Minha resposta é que já estou n aluta ha 8 anos.

Você digitou quaisquer competições de fitness antes? Quais?

Já disputei cameponato estreantes, fui campea overall em 2018, pretend voltar aos palcos nesse ano.

Pode dar alguns conselhos para as pessoas que querem começar a treinar e viver saudável?

Vai demorar, mas vai valer a pena. É dificil voce vai querer desistir, mas se cair 80 vezes, levante 81.

Onde as pessoas podem entrar em contato com você? 

https://www.instagram.com/p/B_7s9p9FE2m/

• Instagram: @eujuucarvalho_

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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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If you are thinking about competing this year, here are a few tips for getting through not only the novice show but also through the season.

Your Why?

As enticing as it may be seeing other female competitors in their sparkly bikinis and 11-inch heels exuding confidence and sass, whilst they strut their tight and perfectly bronzed bodies across a stage. The reality is, a lot and I mean A LOT of hard work, dedication, time (months to be exact) and let’s not forget the cost of getting stage ready, for quite literally a few minutes on stage.

If you are solely thinking about competing based on getting to wear a sparkly number that fits into a Ziploc bag – you are in for a rude awakening.

I will always maintain if you are wanting to compete just to be relevant, your competition journey will end at the novice show – purely based on the fact that if you do not place in your line-up you will become resentful, always having something to prove, and let’s face it, anything done without passion ultimately drains the joy out of everything. Also, no one wants to share a space backstage with someone who is negative.

Think about why you want to compete. Personally, my reason for wanting to step onto an IFBB stage, at first was based on curiosity and to challenge myself. I was already training with the intention of getting stronger, so training towards another goal was the obvious step. However, after stepping on stage for the first time – the IFBB bug bit along with newfound confidence.

I did not mind putting in the work that was required in order for me to step on stage and oddly enough, I enjoy the process of getting my body stage ready. My reason kept me in the sport for two years before I decided that helping other women gain control of their physical well-being is truly what I enjoy doing.

Whatever your reason for wanting to embark on this journey, make sure it is going to keep you focused, consistent and most importantly bring you joy.

Health First

Be discerning as to the coach you will be using to get you to peak condition. The purpose of any industry is to make money and this does not exclude the fitness industry or the bodybuilding component if it.

For every coach specializing in getting athletes stage ready, there are those who are not equipped with the education or the expertise to get athletes prepped with their health and wellness being a priority. Prepping to step on stage takes months depending on the division you choose to compete in. Having a coach who will explain the pros and cons of competing is what you require.

Your body will be put under immense pressure and with that your mental health can take a beating. The right coach will serve as a pillar of strength during these stressful periods. Being a first time competitor can be daunting, having a coach who will hold your hand through the process is what you will require.

Show day

So your coach has gotten you to show day, you step up, place on your line up…then what? No doubt recognition will go to where it’s due, but what happens when the season is over, stage lights have been turned off and you are headed for some down time.

The coach you choose should also be preparing you to get back to your lifestyle prior to “stage life”. You cannot be expected to follow a meal plan for the rest of your life and for starters (pun intended) you will have to be weaned into eating “normally” again.

There should be no pressure regarding your willingness to do what it takes to step on a stage and represent someone who, one, probably has not competed before and therefore does not know what your body will be going through during your prep months and two, has no inkling of what to do in getting an athlete back to normality after the competition season.

So choose wisely, the competition season runs for an eight month period depending on the shows and selection of the National Team.

However your body is forever and it requires your optimum function for life.

Stop the Comparison

While it’s easy to scroll through social media looking at images of athletes, sooner or later you are going to compare bodies and whilst it’s nice to draw inspiration from others, it’s better to stay focused on your goal and what you are required to do for the end result.

Reach out to someone you know (in the same town or province as you) has competed (for me that was Samantha Naidoo), this way you gain a first-hand account of what can be expected. A “real” person giving you insight is far better than someone who is in another country and whose life you know nothing about – for all you know they could be sugar coating bullsh*t just to appease you.

Whist being a beginner is daunting, remember at some point even the athletes you hold in the highest regard started in the same place as you.

Get Yourself A Hype Team

Like a good bra, a support system is very important. Your family, friends and even your significant other will deal with a lot of your emotions during these prep months. Trust me you will get testy.

There will be a lot of gatherings you will not be able to attend, or if you do, you will be carting around your own meals (ignore the stares), declining sugar dusted goodness coupled with trying to explain why you’re eating or training the way you do, can leave you feeling isolated and a little miffed.

The people who choose to stand by you during this time, will be your sanity keepers, they will be the ones encouraging you, making you laugh and pushing you to continue in this journey. They will also be the ones making sure your tan is perfect, your bikini is glued to your peach, they will be your entertainment for the nine hours you spend backstage and they will be ones cheering like banshees when you step on stage for the first time and every time after.

Granted this is not a very long list of “help me outs” but these are the ones I found are most important.

Deciding to compete is easy however putting in the work is all together a different story. You will have to give up so much in order to step on stage and as long as you understand what is required of you, you will be okay.
When show day arrives, go in with the intention of learning. You will meet a lot of new people, and some of these people will be sharing the stage with you but I hope you never see them as “competition”. Be kind, some athletes may not have the support structure that you do, so be willing to help them, a little kindness goes a long way when you’re cooped up backstage.

You have worked hard and so have other athletes so do not be despondent if you do not place, this is just an opportunity to come back better.

Competing has not only given me confidence I have not known but it has brought lifelong friendships that extend beyond the stage and I hope you find as much as joy and passion in the sport as I have.

So here’s to the 2020 season, may it be an unforgettable one… oh and as long as you pick a hip Bernie isn’t that scary!

Written by

Melissa Kannigan. Find her on her instagram, and her vegan blog.   

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Play time for the #vegan powerhouse @beyond_the_bikini! . . #fitgirl #fitgirls #fitvegans #tyreflip #unsplash #durban #beachfront #nikon #nikond3200 #d3200 #photography

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Name: Marisca de Beer
Age: 27
Height: 1.63 m
Current weight: 64 kgs
Current city: Johannesburg, South Africa
Occupation: Online Trainer, Bootcamp instructor and Senior Customer Service Administrator

What made you get started with training and living a healthier lifestyle?

I use to lead a very unhealthy lifestyle in my early twenties (Drinking a lot, partying every night and being totally reckless) and I was one of those girls who barely ate and pretty much starved myself to fit into society’s version of “beautiful”.

One day I just decided that enough is enough and that I need to look after my mind, my body and my health. I have never looked back.

What made you enter your first show and when was it, and how did the prep and competition go?

I had a friend who was a competitor and that was pretty much how I got introduced to the sport. When I started prepping for my first show in 2016, the NABBA Pretoria Classic, I was clueless about bodybuilding and I just wanted to look good.

My preparation was only 7 weeks long and it was difficult but not as tough as I anticipated it to be, in fact I realized very quickly that I love the lifestyle. The competition itself was incredible, as nervous as I was, I loved it and walked away with a 5th Place – we were only 5. *hehe*

Needless to say, last place in my first show or not, it woke a fire inside of me, and I have been hooked on the lifestyle ever since.

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

I know that I am supposed to name an individual here but then I would be lying. My biggest influence/support has been the “mean” people of society. Those who hurt you intentionally, those who manipulate you and break you down, those who always have something negative to say about your aspirations and your dreams.

I have had so many people in my past tell me that I would fail in life and that I just do not have what it takes to be successful. Those are the people who influenced me the most, it is because of ‘them’ that I learned to always have my own back.

To believe in my own abilities and to push hard no matter what. It is thanks to their “support” that I have cultivated an attitude to always support others and to remain compassionate and kind no matter what. I would never have been the person I am today if it were not for them.

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

Oh yes, there have been times where balance seemed nearly impossible, especially when it comes to prepping for a show. But I believe that if you really want to do something then you will find a way no matter how difficult it may get.

Excuses will not get you the results you want, and we all have 24 hours in a day, if you plan everything then I guarantee you will find the time to check everything off your list.

What are your future plans?

I have quite a few but to name two: I recently launched my online training business and I would love to grow and evolve that into something much bigger, but I guess you will have to keep an eye out and see what is in store. **giggles** I would also like to get more involved in the fitness industry, to be more out there and to do what I set myself out to do – inspire others and help others believe in themselves more.

Take us through an average day of yours: 

• Usually I will get up for fasted cardio at about 4.30am (I have not been as religious about this one lately) thereafter I will have a sauna and a shower to get ready for work.
• I do have a 9-5 job at a Tertiary Educational Bookstore in Sandton.
• Sometimes it feels like I lead a double life ha ha.
• Then after work I give boot camp classes with corporate clients until about 6 pm.
• After boot camp it is my time to go and get a weight training session in which usually lasts until about 8 pm.
• Once I get home, I will prepare my meals and work on some client programs and spend some quality time with my partner.
• I try get into bed by 10 pm latest.

Do you find the prep for competitions gets easier each time? Do they differ much?

Each prep is very different and there are so many factors that come into play, you can never really tell how the preparation is going to go. For me, my last prep for the iCandy Classic Jozi in April this year, was by far the one of the hardest preps I have ever had.

I was the leanest I had ever been, and my cravings were insane, I literally burst into tears one day because I wanted chocolate so badly and I was incredibly hungry. I did walk away with a first place though, so it was all worth it in the end.

In terms of prep getting easier each time; I guess it depends on your goal and how much work you are willing to put in to achieve that goal.

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

It will depend on whether I am eating for a competition or just to remain healthy and maintain. My diet consists of red meat, chicken and eggs for my source of protein, then I also have a few carbohydrates such as sweet potato and brown rice. Most of my vegetables are green leafy vegetables and I get most of my fats from avo’s, egg yellows or olive oil.

I avoid dairy as well as any refined sugary foods and bread although I do indulge in sweet things every now and again. I do not take my nutrition very lightly because I strongly believe that it is THE most important factor of all when you are trying to change/better your body.

It will not matter how hard you train, if your nutrition is not on point then you are wasting your time. There simply is no way around it. I believe that healthy eating is not about strict dietary limitations, staying unrealistically thin, or depriving yourself of the foods you love. Rather, it’s about feeling great, having more energy, improving your health, and boosting your mood.

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

At the moment I am not counting my calories. I just listen to my body and I have developed great intuition when it comes to what my body needs. I also do not weigh my food anymore as I have developed quite a good eye BUT I am also not going to step on stage in the next few months, so I am just eating healthy and balancing out my macros as I go.

What I will say though is that if you have a specific goal (wanting to lose weight, gain weight etc.) then yes, counting your calories is very important. I still believe that weight loss is about calories in vs calories out.

Do you think, to generally lose fat one needs to be super strict and repetitive, as strict as a diet for a bodybuilding competition?

I would not say that you need to be as strict as someone preparing for a bodybuilding competition, but I am going to say that to achieve the results you want, you will need to make a few sacrifices and you will have to put in the work.

Consistency is and will always be key.

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

This is a topic I could go on and on about but the one thing that is most common is women who are afraid to train heavy. They are afraid gaining some muscle because they are afraid that they would look like a man, so they skip the heavy weights and stick to light weights and tons of cardio.

I can’t begin to count the number of times I’ve seen women avoiding heavy lifting because they “don’t want to get too big” and would rather “just tone.” But unless you plan on taking anabolic steroids, have insane genetics, and dedicate multiple hours daily to training, then you’re never going to look bulky. The cold, hard truth is that women have 1/15 to 1/20th the amount of testosterone as men, and testosterone is the primary hormone responsible for muscle growth. So, it’s genetically impossible to develop a hulk-like physique, unless that is your actual goal—and even then it’s extremely difficult to achieve.

Female bodybuilders have trained for many years to achieve a very specific look, I promise that no one ended up looking like that by accident.

Then you have ladies who completely stop eating in order to lose fat. This just breaks my heart because you are only damaging your metabolism and you are depriving your body of much needed nutrients.

What process do you follow when it’s time to start getting ready for a competition/photoshoot? 

It usually depends on the theme of the shoot; if I am doing a fitness shoot then I will go straight onto a strict diet to try lean down. I hardly ever cut all my carbs out of my diet because my body functions much better on carbs than what it would on fats, thus I usually cut down on my fats and increase my training. If I am preparing for a lifestyle shoot, I just clean up my diet a little – nothing too drastic.

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

My training program is modified every few weeks but I am currently doing one weight training session a day along with one cardio session a day. My cardio alters however, some days I do HIIT training on a bicycle or the stepper and other days I will do a slow pace cardio on the treadmill. My cardio is usually between 25-45 minutes depending on the day.

My current split is as follows:

• Monday: Legs, Calves & Abs
• Tuesday: Chest, Shoulders & Triceps
• Wednesday: Back, Biceps & Abs
• Thursday: Legs & Calves
• Friday: Chest, Shoulders ,Triceps & Abs

What are a few of your weight training tips for the ladies?

1. Seek Better Balance

Balance the time you spend on cardio machines and the time you spend lifting weights. Women often resort to machines in hopes of staying lean, but the real long-term winners will be those who find the right balance.

2. Pay Attention to Workout Order

Many women go into a gym without a plan. They pump out a few sets of lightweight reps on whatever machines are open or look the least intimidating. As a general guideline, work your muscles from large to small when performing full-body workouts. Start with your glutes, quadriceps and hamstrings, as they make up 60 percent of your muscle mass. Next, work your chest or back, followed by shoulders, biceps and triceps. It’s also recommended to start with compound movements (exercises that work more than one muscle group at a time) before isolation exercises. For example, do lunges before hamstring curls, deadlifts before lying leg raises, or pull-ups before planks.

3. Shorten Rest Periods

To make sure you can still get that cardio burn, try to shorten your rest periods. Don’t be the girl texting for five minutes between each set.

4. Rest

Muscles need a few things to grow after they’ve been trained: a good balance of vitamins and macro nutrients, and rest. Not allowing adequate recovery time for muscles and joints can result in over training and injuries.

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

I always have my water bottle, my FitFarm girl Fit Band, Headphones and then of course my post workout shake.

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

A very wise man, my coach Julian Naidoo, once told me that if your nutrition game is strong then you do not need that many supplements to achieve your goals. I use Whey Protein as well as Creatine Monohydrate post training which help increase muscle protein synthesis and reduce protein breakdown. I then also use Bcaa’s and L-Glutamine before training and Bcaa’s during training.

What are your 3 favourite exercises? 

I absolutely love training shoulders; exercises like side laterals raises (works your anterior deltoids) and shoulder press variations along with some face pulls using a rope (primarily work the rear deltoids) are some of my top favourites.

Can you give a few tips to training legs and glutes and what sort of exercises do you favour the most when doing them?

A lot of people will say that you need to squat more, but that is not always the case. Squats, deadlifts, and lunges hit the glutes, but they also target a lot of other muscles, like the quads, hamstrings, abs, and others.

Although some people may build a beautiful derriere from just squatting, deadlifting, and lunging, one size does not fit all, and this approach may not work for everyone.

If you want to really build an awesome booty you need to hit it directly, with exercises that cause the highest percentage of muscle activation from the three gluteus muscles. The glutes are most activated when the hips are near full extension, so I would say that you need to focus on exercises that target the glutes and achieve this full range of motion.

Focus on exercises such as Glute Bridges, Abductors, Single leg Squats, Glute kickbacks and Sumo Squats.

Remember to focus on SQUEEEEZING those glutes!

Do you do a lot of cardio with your training? How do you schedule cardio and when?

During off season I only do 20 minutes of cardio post workout and I will do about 30 minutes fasted cardio in the mornings. When my time is more limited, I will try get in a HIIT cardio session on the bike.

Favourite male Fitness models or bodybuilders?

Is this a trick question? My friend, life partner and number one supporter; Craig Orr. I look up to him in so many ways and he inspires me to be better and to do better every single day. His work ethic and dedication to this sport is admirable. He has achieved so much and yet he is the most down to earth, humble gentle giant I have ever met.

Favourite female fitness icon(s):

I have so many to be honest. I look up to people like Roxy Amas, Anita Herbert, Veronique Mitchel, Lauren Simpson, Camella Saunders and of course Yarishna Ayala – to name a few

These ladies are all phenomenal. From fitness to motivation and just all-round goodness. Have a look, they might just inspire you too!

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#Tbt to doing legs the other day with Mr @craigi_boi . . I have to say when I look at this video all that pops in my mind is that song "Wiggle wiggle" by Jason Derulo I guess it suits everything I try to say to #ladies and to all my clients We all have some jiggly bits – we all have some rolls when we sit down (I mean check mine ) but in the end you need to #love yourself with all your jiggles WHILE working on becoming a #better you. Dont beat yourself up too much – BE #KIND TO YOURSELF. . . Pssst here I was doing a combo of leg presses holding my feet out wide, then narrow, then close. Give it a go

A post shared by Mari'B Fitness (@mariscadbeer_fitness) on Sep 19, 2019 at 6:04am PDT

Favourite Quote:

“I can do all things through Christ who strengthens me.”

What is the most common question you get asked? 

Are those your real eye lashes? ** ha ha ** and my answer is always yes

Where can people get hold of you? 

• Facebook: MariscadBeerFitness
• Instagram: mariscadbeer_fitness
• Email: marisca[at]marib-fitness[dot]com

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Name: Shivani Sachdeva
Age: 29
Height: 1.63 m
Current weight: 61 kg (offseason)
Current city: Chandigarh, India
Occupation: Banking

What made you get started with training and living a more healthy lifestyle?

Initially a few years back, in 2014 my body got quite unbalanced gaining a lot of weight on my lower body because of some hormonal imbalance caused by some depression. My mother dropped me at the gym to try get away from all the negative thoughts that was causing my depression and to motivate me to get into shape. After that I never looked back and this has actually become my lifestyle.

What made you enter your first show and when was it, and how did the prep and competition go?

My first competition was in October 2018.
After getting a secured banking job in December 2016, I still had a question in my mind, is this job enough to live a life that am I here for and passionate about? Is this all that? What am I doing for myself?

These all were the questions. I then got married to the person who first put dumbbells in my hands. I discussed the same questions with him. I don’t know where the thought came from,  but one morning (just after 2 months of marriage) I said to him, I want to compete. He was like are you sure, as we are from a place where we have not worn bikinis anywhere, so will you be comfortable in that, and in front of a large audience. Then I just said I don’t know. But I want to compete.

Then there was no question and we started our prep from February 2018 to October 2018 we worked so hard on my body. I placed 1st in that competition.

What aspects would you do differently when preparing for the next competition?

Every thing changes with each prep, from diet to training. In my first contest I did more cardio because I had small muscles and more fat. But in my 2nd prep, the calories went higher since my muscle size was a little bigger. This continues. Now I am working much harder on glutes and hamstrings as well as my shoulders.

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

My mother and my husband both are my support system. Without my mother’s support at the time when I was suffering mentally in my life I would have died. Then I met Sahil (my husband). They both are my lifelines. And one more thing about Sahil, without him I could have never thought of competing. He is my coach and then my husband.

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

Initially it was so difficult. Like I did not know how to manage my profession and passion at the same time. After doing a 10 to 5 job you still have to train, without any excuses, and prep days really require a lot from you.

You have to manage your meals in the office too. But as the time passes I learnt so many things and managed my meals. For example I cook my meals for 4 to 5 days at once over weekends. Now it’s a lot easier. Passion always wins.

What are your future plans?

The question. I am literally looking forward to getting my Pro Card which is the door that will get opened to pro shows and then to the Olympia, which is my dream.

Take us through an average day of yours:

• As my day does not start early like most of the fit people, I wake up at 8:30 in the morning. And just have apple cider vinegar in the morning.
• I usually have 1 hour to do all my things. I make a 4 -5 egg white omelette for myself and a protein shake for Sahil.
• After that at 9:30 I leave for my office. I have 2 meals at the office, one is the main meal, which contains chicken, rice and some veggies, and the second I eat rice cakes with peanut butter.
• Around 5:15 I reach home and at 6 after having my preworkout and preworkout meal I go for training where I spend 2 to 3 hours.
• At 9 I have my meal, and I spend some time on social media as well.

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

It changes with the requirement as off seasons are more open to calories, I can eat carbs freely.
Now a days my meals are bigger and I really enjoy the food.

• Morning: 4-5 egg whites with oats or protein
• 2nd meal: Rice cakes with peanut butter
• 3rd meal: Rice, chicken, veggies
• 4th meal: Sweat potato / peanut butter bread + protein
• 5th meal: Rice, chicken, veggies

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

Yes of course, it is necessary. It shows how much macros you are having and how much is required for us to grow our muscles. If it helps you, you can also try calculate your macros with a macro calculator.

Do you think, to generally lose fat one needs to be super strict and repetitive, as strict as a diet is for a bodybuilding competition?

No, never. A flexible diet can also help in fat loss. Bodybuilding is on another level, it is an art of growing muscle on each and every part of the body for that we have to be strict. But in the case of losing fat, a flexible diet with a calorie deficit works.

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

Yes the common myth all the ladies have, lifting weights will give you big muscles and having protein in your diet will make you fat. Ahhh but this is not the case, ladies should be educated about this.

Actually they are misguided by some sort of people.

What process do you follow when it’s time to start getting ready for a competition/photoshoot?

It is not a one day or one week process to get stage ready. It requires our full dedication on training and meals. By simply cutting carbs or junk food, you can not get stage or photo shoot ready. And carbs are not meant to be cut.

They are like our friends. They are the boosters. I have never cut my carbs completely in any competition.

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

Training is basically a mind muscle connection. If you are not making this connection then according to me, training is of no use. It is all about feeling each and every rep that we are hitting. Not even a single rep should be missed. I guess 1.15 hrs are enough to complete any workout.

What are a few of your weight training tips for the ladies? And tips for the ladies venturing into the gym for the first time?

The very first thing I want to say, weight training makes you curvy, not that muscular like men. We don’t have as much testosterone in our body, so we can never have as big muscles. And don’t lift too heavy in the first few days. Just get guidance from a good coach so that you make a good connection with the weights and exercises.

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

My water bottle, training waist belt and ankle straps. I carry all these 3 things always with me in my gym bag. And yes, one deodorant also.

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

Yes supplements are essential like a multivitamin, protein, glutamine and many more.

But as per the requirement like I only started having all these after 1.5 years of training. If you are consuming enough protein from raw food then initially it is not required. But the time will come when you have to have all these in your diet. 

What are your 3 favourite exercises?

1. My personal favourite are squats (these are the ones which made my lower body more muscular and toned)
2. Shoulder presses
3. Deadlifts (as it was my weaker part so I made it my favourite so that I can get stronger)

Can you give a few tips to training legs and what sort of exercises do you favour the most when doing legs?

Yes for training legs don’t get scared of lifting heavy (under guidance) . This is the key to grow toned legs and glutes.

• I favour squats for quads/hamstrings/glutes.
• Sumo deadlifts are also very effective.
• Training legs also helps with fat loss more than cardio.

Do you do a lot of cardio with your training? How do you schedule cardio and when?

No I am not a cardio person. But I have to do cardio as per the season requirements, like on prep I do 30 to 45 minutes of incline treadmill all 6 days, sometimes with the cross trainer rather.

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A post shared by Shivani Sachdeva|Online Coach (@shivani_sachddev)

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A post shared by Shivani Sachdeva|Online Coach (@shivani_sachddev)

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Shreds and posing . This journey is actually so beautiful. Have to embrace shreds and gains as well. Both plays a major role. Lift f**king heavy in gains , eat big and embrace that muscle pops in shreds. #loveyourjourney #lovetheprocess

A post shared by Shivani Sachdeva (@shivani_sachddev) on Sep 3, 2019 at 11:47pm PDT

Favorite male Fitness models or bodybuilders?

Kai greene, I really love his workout style, his dance moves and his posing.

Favorite female fitness icon(s):

No doubt Angelica Teixeira.

Favorite Quote:

“Never Satisfied.” This is what i am.

What is the most common question you get asked?

Why do you compete?

Just following my passion. It is the only reason I am living.

Where can people get hold of you?

• Facebook: Shivani Sachddev
• Email: shivanisachddev[at]gmail[dot]com
• Instagram: shivani_sachddev

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Name: Shelby Jessica Neves
Age: 23
Height: 1.65 m
Current weight: 59/60kg
Current city: Pretoria, South Africa
Occupation: CoachedByTZ Assistant Online Coach & student

What made you get started with training and living a more healthy lifestyle?

I was very underweight and didn’t have much muscle. For as long as I can remember I wanted to gain muscle and transform my body into a place that I was more comfortable in. A couple of years ago I started becoming very interested in bodybuilding and seeing what the human body is capable of.

I’ve always been athletic and into sports but I had an itch to give competing a try!

What made you enter your first show and when was it, and how did the prep and competition go?

My first show was in August 2016 – IFBB Eastern Cape Provincials where I placed 3rd in the beach bikini division.

The prep was of course something completely new and different to me as I had never done it before. I enjoyed it even though it did get tough at times. The prep for my first show was completely different to the way I prep now as I take it a thousand times more seriously and it’s become a massive element of my life today.

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

I have been very blessed to have such strong support systems, each having their own influence on me and my life. To name a few; My family, especially my parents and grandparents have always been there for me and supported me in what I do. They have guided me ever since I was a little girl and I’m lucky enough to say that to this day they still do.

My personal trainer when I lived in the Eastern Cape, Anver Alexander as he helped me prep for my first show and helped me get familiar with training and how to use the equipment correctly. My coach Tarryn Zelow has been the driving force behind me and my passion ever since she became my coach in the beginning of 2017. She believed in me and helped me to believe in myself and my dreams.

Right from the very first day I ever spoke to her she has encouraged me and fueled me to be the best that I can be!

Have you had any significant setbacks? How did you deal with them and overcome them?

Not since I have been competing, no (touch wood). I did have an operation in March 2018 which was entirely my choice, which did keep me out of training for a few weeks.

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

It’s actually become second nature over time. At first it was a bit disorientating to carry around meals everywhere I go when on prep but now I actually feel naked when I go out without my meals packed haha.

Training is something I absolutely love and look forward to, yes there are days I just don’t feel like it but I know that generally once I’m in the gym and training I’ll feel better. Going to gym has become part of my daily routine.

What are your future plans?

Now that I have received my IFBB Elite Pro Card my plans for the future have changed. I always dreamed of attaining my pro status one day, I just didn’t expect it so soon, so I’m planning on going abroad to compete. (I can only compete internationally now).

By the end of this year I want to have completed my personal training and specialized nutrition course through Trifocus Fitness Academy. I’m also busy studying towards my Bcom in Business Management, so I hope to attain that degree in the next couple of years too.

Take us through an average day of yours: 

• Generally, the first thing I do when I wake up is my fasted cardio.
• I get my first meal for the day in straight after that.
• In between cardio and my weight session which I do in the afternoon I work and study.
• After my weight training I’ll do some more work before going to bed.
• Obviously not every single day is like this but that’s the general routine.
• I often try to take some time out in the evenings to spend with my family and my animals which are extremely special to me.

Do you find the prep for competitions gets easier each time? Do they differ much?

Most certainly! So far, the prep itself has gotten easier for each show. Obviously life throws curve balls and we’re not always prepared for them, so this can naturally cause a prep to be harder than normal but generally speaking the prep itself becomes more familiar each time. They don’t really differ that much.

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

My diet changes regularly. The foods as well as the amounts change depending on the goal and how far out from a competition I am. My coach ensures that I am getting all the macro-nutrients and that my body is healthy and steady.

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

I do count calories, yes. I believe it is necessary especially for those who have a set goal that depends on calorie consumption and calorie expenditure.

There’s a conception that leading a ‘fit and healthy and lean’ life has to be so strict and boring in terms of diet and training. Do you think people this is true to achieve it?

I think this depends on each person individually. But to answer the question in my honest opinion, NO! There are so many enjoyable food sources available that are regarded healthy. 

You don’t have to eat egg whites and plain chicken every day of your life in order to lose weight. You can play around with so many different foods and make eating healthy really fun and interesting! It’s all about balance.

With regards to training, if you don’t enjoy exercising and sweating then it might be boring for you, yes but if you are someone that loves pushing yourself or just enjoys exercising and letting off some steam then it will be a breeze! This is where my passion lies so there is absolutely nothing boring about it for me.

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

I believe that there is more than one certain way to lose weight. It depends on what works best with your body. I have certain factors that I strongly believe in when it comes to trying to lose weight or gaining muscle but it’s not to say that someone else’s way is incorrect, maybe what works for them won’t necessarily work for me. But yes, I have seen some “common mistakes” that I would do differently.

What process do you follow when it’s time to start getting ready for a competition/photoshoot?

I always follow a meal plan because I lose my mind if I don’t. When I’m far out from a competition I will be more lenient but as a competition approaches I am very strict with dieting. I always have carbs in my diet and depending on my condition and body fat my carbohydrate consumption reduces.

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

My training program changes every few weeks, obviously I will train the areas that need more work more often. My sessions are split into muscle groups and sometimes I will have a full body workout in my program.

I generally train for about 1.5 – 2 hours, leg days in particular take longer.

What are a few of your weight training tips for the ladies? And tips for the ladies venturing into the gym for the first time?

A training tip that I find very important, for females or males is to never sacrifice form for weight.

I would rather do an exercise with a lighter weight and properly with the correct form and technique then go too heavy and not do the exercise properly which can also lead to injury.

I’m a strong believer in mind-muscle connection. It’s so important to focus all your energy and thoughts onto the muscle you are training. I find that a strong mind-muscle connection enables you to solely use the muscle you are training to carry the load and not compromise it with another muscle.

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

My earphones, a bottle with my USN bcaa’s, deodorant, grips, waist belts and gum!

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

100%! All my supplements are USN. I use their glutamine, pre-workout, bcaa’s, whey protein, L-Carnicut, and Garcinia Cambogia.

What are your 3 favourite exercises? 

1. Sumo squats

Exceptionally good for the glutes and overall leg stimulation.

2. Good mornings

Works the glutes and hamstrings. I love the feeling when doing these.

3. Lat pulldowns

I personally find this exercise the best for back. I’m obsessed with lats haha.

Do you do a lot of cardio with your training? How do you schedule cardio and when?

Off-season I do cardio about 3 times a week and in season I do it fasted about 6 times a week. Fasted is obviously first thing in the morning and then I do post-workout cardio in the evenings.

The duration of my cardio depends on my condition and how far out from a competition that I am.

Favorite male Fitness models or bodybuilders?

William Bonac and Jeremy Buendia.

Favorite female fitness icon(s):

• Nataly Runner
• Reijuana Harley (international)
• Tarryn Zelow
• Ane’l Coetzee
• Yolande Parsons (local) to name a few, although I do have many more!

Favorite Quote:

“Never give up on the things that make you smile.”

What is the most common question you get asked? 

• “How do I lose weight?”

My answer to this question will always be the same.

If you want to lose weight, you need to ensure you are eating correctly and not consuming junk on a daily basis. By all means treat yourself, it’s all about balance but I can’t stress the importance of correct nutrition enough.

Being active will also help one lose weight, especially when eating correctly as these 2 elements go hand in hand and make for one powerful combination. Exercising will obviously result in more calories burnt and therefore speed up the weight loss process.

Where can people get hold of you?

• Instagram: shelbyjneves_ifbb_elitepro
• E-mail: shelbyneves[at]gmail[dot]com

Photography Credits:

• Sean Levitt

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