Dumbbell Squats

Punching Bag

Hip Thrusts

Tell us a bit about your online personal training at Totalfitzness? What exactly do you offer and who can join you there?

My Training is created around my client’s personal goals, equipment or no equipment, injuries, fitness level, schedule, and body. Training is updated weekly so they won’t be reaping the same workouts over and over again. Every week is different, I use different training methods & training splits to keep things interesting and to keep their bodies guessing.

A meal plan is created to help them reach their goals IN A HEALTHY WAY! The plan is created based on their body, metabolism, lifestyle, age, gender, height etc… I send out questioners before starting so I can get to know them better. I keep track of my clients progress by graphs provided to them through my website.

They can take their workout plan on the go by using a free app that allows them to track and time their workouts! No need to print or write anything down it’s all done via app Anyone can sign up at totalfitzness.com.

 Check out Berenice’s full interview here: FitNish.com Interview With WBFF PRO, Berenice Salazar

Dumbbell Stiff Legged Deadlift

Booty Lifts

Body Weight Squats

Core Work

Push Up and Plank

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Quick Stats

Name:  Manuela Gabriella Incendiario
Age:  33
Competition weight:  59 Kg | 130 lbs
Current weight:  62 Kg | 136lbs
Current city:  Bedfordview, Johannesburg, South Africa
Occupation:  Permanent cosmetics artist (specializing in Medical tatooing), Lashologist, Professional trainer, Bootcamp instructor (Weigh loss challenge), Nutritional coach

How long have you been training consistently and living a healthy and fit lifestyle for?

I’ve been training since I left school and been competitive for 3 years.

What do you love about it and how do you stay motivated?

I am both an accomplished business woman as well as a fitness model and athlete/personal trainer/wellness coach . It certainly makes a loud statement to many career women out there that claim that they “have no time to work out and run a business at the same time”.

Given my success in both running a lucrative business, as well as success in the fitness world I think it can get rather challenging  to make sure things are well balanced and running smoothly.

My moto is Always, always, always put yourself and your health first, no matter how busy you are.

Poor Energy = Poor Performance = Poor Profits.

So life and helping others contributes to my motivation. In my industry my personal presentation has a direct correlation to my income. You need to know that how you feel about how you look gives you the confidence to tackle projects and business head on.

What made you decide to start training?

Throughout my younger years I played numerous sports. I continue to be active in my daily routine by gyming, kickboxing, attending Bikram yoga classes and wakeboarding. Through this I have managed to channel my energy into one of my biggest passions, which is physical fitness.

“I train daily not just for the body, but also for the mind and find this an exhilarating way to focus myself.”

When and why did you decide to start competing, and please describe your greatest contest achievement to date?

Over the past few years, my focus has shifted and I have taken my training and body to a new level. I have applied both my energy and mind to achieving my targets for my physique.

Being healthy is an amazing feeling and motivates me to continue entering Fitness competitions and hopefully appearing as a future Fitness model.

“I feel it’s my responsibility to share with others the gift I have obtained through keeping my body and mind active.”

What’s your favorite aspect of competing?

I absolutely love being on stage, at times I can be a little shy but being on stage is really fun. I also love meeting up with fellow competitors and friends as we are all at the same level of prep that my friends and family often cannot understand. Then designing my outfits and bikini’s is always fun..I love BLING (:

Many people use age as an excuse to not achieving a great body. What would you say to someone like that?

Ive seen some mommies of 3 kids, run 3 businesses and still manage to compete. So there are no excuses, its really how badly you want to take control of your life.

By creating a good BMI ratio you will increase your lean muscle mass and that increases the metabolic rate so the muscle actually keeps you young (:

What are your future plans?

My ultimate goal would be to inspire and motivate as many people as possible who reach out for health and wellness guidance.

So with saying that I believe achieving the highest possible accolade of a PRO Card through the WBFF for my OWN personal reasons and a business platform would be my “competing goal.”

I see myself as a TOP Personal Trainer and Fitness guru. Running a perfect household, family and business empire.

“You only live once. If you have dreams, pursue them now, no matter how far from reach they may seem. Make sure your attitude is in a healthy place and share your dreams with friends and work together to achieve them.”

In life you always have a choice; choose to do your best, and know that God will take care of the rest!

Remember, we are a body, mind, soul and spirit. It is important that we nurture all parts equally.

I do everything at a 110% level and could be a fantastic ambassador if elected to represent a brand. Not only would I represent the brand sponsor I would sell it with my heart and fitness soul.

How is your prep going for your next show in the UK?

The prep has been super tough. I had a huge learning experience in the WBFF SA show in July, and being my 1^st show transitioning into a new division (Fitness Diva /Fitness Bikini) I still have a bit of muscle to loose and further sculpting. My coach Nathan Harewood from Canada and my Personal Trainer and ex Gladiator/bodybuilder Bible Mkisi, have helped me along as I achieve my OWN personal best. I’m excited to compete against top girls and will soak up the experience.

Give us a brief description of your diet philosophy

I am a pescaterian so only eat fish. I was borderline vegan before starting to compete but really needed the protein.

Manuela Gabriella Incendiario | Daily Routine, Diet Philosophy & Supplementation

What do you think are some of the biggest mistakes or myths that many girls fall prey to when starting out in the gym?

There are many women out there that have the misconception that strength training with weights will make them look like a man, and subsequently, many women end up doing hours and hours of cardio on the treadmill, elliptical machine, stair stepper or cycling machine.

“I would like to set the record straight and offer some advice to the ladies out there where weight training is concerned.”

I am glad that this question came up, as being a ‘figure’ model I tend to develop muscle easily. Muscle plays a huge role in raising metabolism. That means any growth in your muscle tissue is going to help you burn more calories all day long.

In fact, strength training has all kinds of great effects on your body like:

• Increasing resting metabolic rate so you burn more calories, even while at rest
• Making you lean and slim. Muscle takes up less space than fat, so, the more you have, the slimmer you are
• Strengthening bones and connective tissue, which can protect your body from injuries in daily life
• Enhancing balance and stability
• Building confidence and self-esteem

Remember with anything, a clean diet will develop healthy muscle too!

Lastly women do not have nearly as much testosterone as men so hopefully that clears up the misconception.

How important do you think it is to achieve a balance between everything you do in life?

My moto is:

Always, always, always put yourself and your health first, no matter how busy you are. Poor Energy = Poor Performance = Poor Profits.

In my industry my personal presentation has a direct correlation to my income. You know that how you feel about how you look gives you the confidence to tackle projects and business head on so achieving balance is optimal.

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

It depends entirely on what stage of preparation i’m at and how much Long Slow Duration cardio is needed to lean out. But I normally train 5 or 6 days a week and twice a day.

Cardio and weights are always split up.

Then in my weight sessions I do:

• 2 days legs
• 1 Total back
• 1 Plyometric and boxing session
• Shoulders and Abs

What are some of your top training tips?

• I would always suggest creating a base foundation with your training so you can prevent injuries. I use resistance bands a lot and do stability and flexibility training before and after most sessions. This creates a good balance for strength and power.
• I also go for BI-WEEKLY sports massage sessions with my masseuse, Nico, to iron out lactic acid and niggles from continuous training. Bringing fresh blood and nutrients to the area is amazing for muscle gains and injury prevention.

How do you measure your progress? And how often?

Since moving over to a new division (Fitness Bikini), I never weigh myself. I go by weekly pictures that I send through to my coach. It’s not like the Figure division where you need to get your body fat % very low and lean.

“I’m very in tune with my body; I struggle to maintain fullness as it is and get lean very easily. (: So always keep an eye on  my calories.”

What other forms of training do you enjoy and you would recommend trying out?

I absolutely love pushing my body so when I have reached a plateau I incorporate FST 7 AND GERMAN VOLUME TRAINING, as well as some interval training.

What are your 3 favorite arm and shoulder exercises?

1. Alternating Renegade Row (in plank position) with press up
2. 1 Legged Burpee chin ups on the smith machine
3. Stork with tricep extension.

I do a lot of compound movements.

What are some of your strategies for the final week before a photoshoot or a competition?

“I don’t change too much as the body can respond negatively.”

My diet even stays the same, I only play with the carbs a little. Then sometimes do a small natural water drop. Depends on how i’m looking. I try to do all I need to before the final week so I  can save energy in the last week.

Favourite bodybuilders?

Kai greene, Jay Cutler, Phil Heath. Big appreciation for the big boys.

Favorite female fitness icon(s):

Monica Brant, Andrea Brazier, Jen Jewel.

Favorite Quote:

My best (:

“Carpe Diem; Seize the moment.”

Some others:

“The more you sweat in practice the less you bleed in battle.”

“Nothing tastes as good as skinny feels.”

“Fear is what stops you. Courage is what keeps you going.”

“Live fast, die young.”

“Abs are made in the kitchen.”

“Pain is weakness leaving the body.”

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

As much as I preach about training and dieting hard, make sure it is something you enjoy doing otherwise you’ll look at the gym as being something of a chore. You only live once. If you have dreams, pursue them now, no matter how far from reach they may seem.

Make sure your attitude is in a healthy place and share your dreams with friends and work together to achieve them.

“In life you always have a choice; choose to do your best, and know that God will take care of the rest!”

Remember, we are a body, mind, soul and spirit. It is important that we nurture all parts equally.

CARPE DIEM!!!

What competitions have you competed in and what other achievements have you made?

2013

• Advanced pregnancy training course
• Diploma in Sports Nutrition and Science | Precision Nutrition Canada | Dr John Bernardi

Competitions:

• WBFF South Africa | Fitness Diva | 5th in a huge line up (: (1st year as Fitness bikini from Figure division)

 2012

• Graduated with HFPA National Diploma in health and exercise science
• Opened  4 EVER FIT | 4everfit & stay4everfit
• HealtHaven.com Interview

 Competitions:

• WPF Rossi Classic | Figure tall | 1st
• IFBB Miss SA XTREME | Over 1.68 cm Figure | 1st
• Gauteng North IFBB Provincials | Figure over 1.68 cm | 1st
• IFBB South African Championships | 5TH
• Rossi CLASSIC WPF | Miss Physique tall class | 1st

2011

• Cover of July/August AIM Africa | Health and Wellness magazine
• Health and Wellness Guest speaker | AIM Africa
• NIKE ACCESSORIES sponsored athlete and ambassador
• FHM Model base

Competitions:

• WPF Universe 2011 | Napoli, Italia | 1st international show (: | 2nd
• WPF South African Championships (Welkom) | 1st
• WPF  Gauteng Provincials | 1st (made team to go to Welkom for SA CHAMPS)
• IFBB South African Championships (Cape Town) | 4th, Bronze
• IFBB Gauteng Provincials | 4th (made team to go to CT for SA CHAMPS)
• Miss SA XTREME | over 1.68 cm | 1st
• IFBB Van Der Mescht Classic | Body Fitness | 2nd

 2010

•  Miss Body Beautiful | Figure | 1st
• Miss Body Beautiful | Bikini | 3rd
• Miss Fitness SA | Figure | 4th
• Fame model search | Achieved Pro status & placed 2nd
• USN and Fitness Magazine | Top 6

Where can people get in touch with you?

• Facebook: Manuela’s Facebook Fan Page | Manuela on Facebook | 4 Ever Fit Facebook Group
• Twitter: @ManuchiGI
• Websites: 4everfit | Flawless Cosmetics
• Email:  info[at]4everfit.co.za | info[at]flawlesscosmetics.co.za

Photography Credits

• Bruce K Cantrell Photography

Related Images:

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Take us through an average day of yours:

• I normally wake up at 3:30 am
• Then start training my first client at 5 am
• Have clients until 8/9 am, then sneak in my cardio, which is normally an hour
• Then have another 2 clients, then do a few errands or scheduled meetings and fit in a power 45 min intense weight session
• I then schedule in Flawless Cosmetics clients in from around 1-4 pm. Some days I go back to Wellness in Motion for some evening clients
• I also run weight loss challenges and host a bootcamp on Thursdays and Sundays
• Most evenings I do admin until 9 pm for  my online PT and clients

Give us a brief description on your diet philosophy

I am a pescaterian so only eat fish. I was borderline vegan before starting to compete but really needed the protein.

My dad is a chef and owner of Da Vincenzo in Kyalami so he preps and grills/steams my meals daily (yes daddy’s girl….lol)

I’m currently prepping for my last show of 2013, WBFF UK, so pre contest diet is as follows:

• Meal 1: Fish & Cashews
• Meal 2: Rebuild strength whey protein & oats
• Meal 3: Gem squash & Beans
• Meal 4: Fish and Spinach
• Meal 5: Fish and baby marrow
• Meal 6: Salmon and asparagus
• Lots of water & home brewed chai tea with Stevia (: Yummy

My off season diet still follows 6 meals but I add in more veggies/grains/big delicious salads or home made soups.

I increase my carbs in the off season to try maintain/gain lean muscle mass.

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

Absolutely yes!! I use a variety of the Herbalife SPORT 24 Range as well and recovery agents like:

• BCCA
• ANTI OXIDENTS
• GLUTAMINE

With that said I stop most supplements 2 weeks out from a show.

Manuela Gabriella Incendiario Full Interview

Manuela on the USN Face of Fitness 2010:

Watch this video on YouTube.

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Quick Stats

Name:  Christy Griffiths
Age:  21
Height: 1.53 m
Competition weight:  43 Kg
Current weight:  46 Kg
Current city:  Johannesburg, South Africa
Occupation:  Student currently studying bcom marketing and have completed 2 years of my LLB law.

How did you get into this lifestyle and into competing at such a young age?

I have always loved my sports throughout school, and once leaving school it was difficult to continue, so I decided to start at the gym to carry on staying healthy. From there I knew gym was going to be one of my passions so I continued to pursue it and get into the industry and decided to step on stage for the first time in 2012 at Body Beautiful, with the help of Lauren Leigh Porter, founder of be fit 4 life.

What do you love about it?

EVERYTHING! From sweating and pushing through the hard work at gym and all the dedication of dieting too.

“The feeling you get when climbing onto a stage is indescribable, it doesn’t matter where you get placed, at least you know that you gave it your all, and you went as far as to stand on that stage and reach your goals.”

To see results of your body changing every day is such great motivation too.

Tell us a bit about your golfing achievements:

I started playing golf at the age of 12, and this was the sport I thought would be my career. I played for the Gauteng central golf foundation, was in a golf academy, and played league  for my home club Royal JHB Kensington. I got my handicap down to a 7 and was going to go overseas and play golf for UCLA.

What do you think are some of the biggest mistakes or myths  that many girls fall prey to when starting out in the gym?

I actually love this question, many girls think that the “weights section” is for the boys, and by lifting a weight you are going to look like a massive man! This is not true!!

“By lifting weights you are helping yourself to achieve a healthy toned body.”

Many girls only want to do cardio.. And more cardio.. And many young girls think that eating 1 salad a day, and doing cardio will make them skinny; yes it will, but not healthy skinny! You will only damage yourself in the long run.

What  competitions have you competed in and you’re placings?

2012

• Body Beautiful SA | Beach Bikini | 6th (out of +- 20 girls)

2013

• IFBB Millennium Gold Plate | Beach Bikini | 1^st
• Nabba SA | Beach Bikini | 3^rd
• Miss SA Xtreme | u21 Beach Bikini | 5th
• TTT classic |  Beach Bikini | 2^nd

As of next year I will be prepping to go to the fitness bikini division. New goals as of next year.

Have you encountered any setbacks in your life which forced you to change the way you did things and how did you overcome them?

This is one of the hardest questions that I could possibly answer, but yes I have had a major setback in my life. In March 2011 my boyfriend of 2 years passed away, which was one of the most painful experiences anyone could possibly encounter, losing a loved one is world shattering and no pain in my opinion is worse than that.

“I have walked a road that some wont in their entire life, full of heart ache and hurt. After this it took a lot of time to heal and recover, as many people are very nasty in this world and are quick to blame others. Yet I picked myself up. I chose to get back up and make it a life worth living and not to regret a single day that goes by.”

It was a lesson in life that I learnt, cherish everything in your life to the fullest because you never know when it’s your last to say goodbye. This has only made me a stronger person in everything that I do and I have grown to see many things in a different point of view.

What are your future plans?

My main goal for the next few years is to be on an international stage. This is my dream and I will reach it, even if it means that I must try over and over, I will push harder and harder to achieve it and to receive my pro card. Career wise, I would love to start my own business by helping girls reach their goals and dreams in the fitness industry.

“I love helping others where I can, to see a smile on others faces is the best gift you can receive.”

Take us through an average day of yours:

• As soon as I wake up, I take a shower and make some breakfast because without my oats and egg whites I would not be able to function.
• I then get ready for varsity, and attend my lectures and eat, and between lectures I will go do some abs and 5min cardio
• Then eat again, then return to lectures.
• At about 2pm every day I then go home, eat again and make my food for the following day, do assignments and study and eat some more.
• Then at about 6 pm I go to gym and do my weight training where I do 1 muscle group a day.
• After training I eat my supper and shower and get ready for the next day,  to repeat again.

Give us a brief description of your diet pre contest and off season:

My diet doesn’t really change when I’m prepping for a show and off season.

“With my off season I just eat a lot more carbs such as pasta and rye bread, and 1 week before a show I stop eating carbs at 12 pm and drink more water in that week.”

My diet looks something like this:

1. Breakfast:

•  4 scrambled egg whites, oats and a fruit

2. Snack:

• Half a hand of almonds and pineapple or half an avocado

3. Lunch:

• Chicken salad and rice cakes

4. Snack:

• Lean biltong or dry wors

5. Supper:

• Chicken schnitzel, broccoli and sweet potato

6. Snack:

• Fat free plain yoghurt or protein shake

On Saturdays is my ‘cheat meal day’ and every Wednesday is ‘wine gums Wednesday’ so I will eat 1 roll of wine gums throughout the day.

Whats you’re favourite cheat meal?

My healthy favourite cheat meal is definitely sushi, and my unhealthy favourite cheat meal is a chicken mayo pizza.

How do you manage to balance everything in your life?

Everything is well balanced when it comes to studying and training as I don’t work at the moment, so its easy to study and train whenever I like.

“But, with socializing its difficult, as most of my friends want to go out drinking and partying, and I don’t enjoy doing that anymore I would rather be in a gym.”

So through the last year I have lost a few friends but have also gained a lot more through the fitness industry.

Do you believe in using supplements? Which supplements are most crucial to you?

I do believe in using supplements, as most of them only help your body recover.

• I use my Nutritech Protein shake especially after my work out, with my glutamine
• I normally use a pre work out before I train to give me more focus and energy
• I take bcaas

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

I train 1 body part a day during the days of the week.

1. Monday

• Legs

2. Tuesday

• Chest and abs

3. Wednesday

• Arms and calves

4. Thursday

• Shoulders and abs

5. Friday

• Back and glutes

6. Saturday

• Circuit

Depending on what day of the week it is on a Monday to Wednesday training takes me about 1 and a half hours because the gym is SO BUSY! But from Thursday – Saturday it will take me about 1 hour.

How do you measure your progress? and how often?

I used to measure my progress weekly at the beginning of the year, but I don’t do it so often anymore. I do an assessment with Catabolic before competition day and I just look at pictures to see if I have improved, or where I need to improve.

Which cardio in your opinion is better for fat loss; HIIT or long slow steady cardio?

In my opinion HIIT is a lot better, because u keep your heart rate up. I don’t do any cardio really, only 5 minutes a day.

“I believe that doing weight training with super sets is just as good as cardio. I really do not like cardio at all, when I get told to do some cardio I want to cry! I would rather do abs while watching paint dry =) haha”

How do you stay motivated to keep on training and sticking to a clean diet?

I love what I do and love training, and I know I have goals to reach. This keeps me motivated and when I see results from my clean eating, it just motivates me even more to push harder. I have recently gotten 2 sponsors on board with me Vibram Five Fingers and Shred’d clothing!! THE BEST SPONSORS EVER! I have an awesome pair of pink Vibrams that I train in, which helps me a lot more with legs now as I am targeting new areas of muscle, and I train in my Shred’d clothing which is awesome for girls. It is so comfortable. Having these sponsors keeps me motivated as well, as I try to help them as much as I can as they are helping me. Check them out on Facebook or on Twitter:

• Facebook: Vibram fivefingers South Africa | Shred’d
• Twitter: @FiveFingersSA | @ShreddSA

I have recently been chosen to join ‘THE KING BODIES’ which is a competing team that in my opinion is going to change the way people look at South African Fitness. So I have a lot of things that keep me motivated =)

What are your three favourite exercises?

1. Hyper extensions (You feel the burn straight away)

2. Bicep curls

3. Squats

Fitness models or body builders?

I like the male fitness models more than the body builders, BUT don’t get me wrong I respect the body builders as they put in a lot of time and effort to get those bodies that they have worked for, the same for the fitness models.

Favourite female fitness icons?

Locally it would be Ashleigh Frost, Michelle Van Rooyen and Cat Rademeyer. Internationally would be Andreia Brazier.

Favourite quote?

“Don’t compare yourself to others, your best competition is the one in the mirror”

Advice for all the young girls wanting to enter the fitness industry and compete?

The biggest mistake a lot of people do when starting in this industry is that they listen to a whole bunch of people. What I have learnt is that you should only listen to one person and stick with that one person. If any girls want to start out I would highly recommend contacting Cat Rademeyer from Catabolic, she only designs healthy diets that don’t put her athletes at any risk.

• Email: cat[at]catabolic.co.za

For supplements I highly recommend going to Body King Nutrition in Centurion. They always have great specials and their pricing is great.

• Contact Marco Araujo | marcokiddo[at]hotmail.com

Where can people get hold of you?

• Facebook: Christy Philippou Griffiths
• Twitter: @christyg
• Email: Christyg.info[at]gmail.com

Photography Credits

• Roger Wells Photography| RWPhoto

Christy Griffiths Gallery

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