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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Quick Stats

Name:  Tamara Kester
Age:  22
Height:  1.69 m
Competition weight:  54 kg
Current weight:  57 kg
Current city:  Johannesburg, South Africa
Occupation:  Personal Trainer

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

I have always been a sports fanatic and was involved in competitive sports from a young age.  I only began the gym side of things about 2 years ago.

What do you love about it?

I love the way being fit and healthy makes me feel!  A healthy body is a healthy mind.

What competitions have you competed in and your placings?

2012 Season

• H&H Classic, Fitness bikini, 4^th
• Ifbb Gauteng North Provincials, Fitness Bikini, 3^rd
• Mpumalanga Nabba Championships, Miss Beach bikini tall, 1^st
• Nabba SA Championships, Miss Beach bikini tall, did not place

What made you decide to start competing?

I had always excelled in the sport I had been competitive in.  I wanted a new challenge, both physically and mentally.

What are your future plans?

I have just finished studying to be a personal trainer so that in 2013 I will be gaining experience as a trainer, as well as bettering my physique for competition.  I am also planning on studying Bio kinetics at TUKS and am aiming to work with athletes in the High Performance Center, where ultimately, sports conditioning will be my main focus.

Take us through an average day of yours:

• 6am wake up, eat breakfast and pack lunch for work
• 8am- 5pm… WORK WORK WORK (eating my many meals at my desk)
• 6-7:30pm is spent at the gym training.
• Eat dinner before 8pm
• Shower and then dig into the books.
• 9:30pm bed time

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

My basic diet on season consists of egg whites and oats, chicken breasts, green vegetables, almonds, green apples, steak and hake whilst limiting salt, sugar and dairy intake.

My basic off- season diet is basically the same, I just allow myself more cheat meals during the week.  I don’t think it is possible, nor necessary to restrict yourself continuously especially seeing as my off season consists of higher intensity training and the extra calories are needed to build that extra muscle.

Do you believe in completely eliminating unhealthy foods from your diet, or rather not eliminating them just limiting them?

I don’t believe that it is healthy in our day in age to eliminate unhealthy foods completely.  The way I see it is that humans adapt, and we have adapted to the foods that are put on the shelves, the steroids that are pumped into our meat, the pesticides that have been sprayed on our crops and the preservatives put into 90% of our foods.  Everything in moderation is perfectly fine!

Do you believe in using supplements?  If you do, what would you say to a woman starting out thinking she needs to take many supplements in order to lose weight?

I am proud to say that I used absolutely NO supplementation whilst  ‘on season’.

“If you follow the right diet and training program, supplements are not necessary.”

At the moment I am only taking a whey protein shake to try to build some extra muscle fullness.  The Optimum Gold Standard whey is expensive, but worth it.

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

I believe in quality not quantity.  If you know what works for your body, your sessions should be quick.  I do about 30 mins weights, 30 mins cardio on and off -season.  Leg sessions are an hour, and cardio close to competition goes up to an hour.

What’s your favorite form of cardio?

Haha Nobody likes cardio, but my best would be spinning.

What would you say are the three best exercises women should include in their arm work outs to get toned, strong arms?

• Concentration curls for biceps
• Dips for triceps/chest
• Side lateral raises for shoulders

Fitness models or bodybuilders?

I am a Jay Cutler fan!!! I also like Kai Greene and believe next year is his year for the Mr. Olympia title.

Favorite female fitness icon(s):

I am going to be really predictable and mention the common favourite, Jamie Eason!

Favorite Quote:

“That one hour spent in the gym is important, but the key to seeing results is how you spend the rest of your 23”

How do you stay motivated with your training and when you have to diet, and avoid giving into cravings?

I appointed myself a motivational gym partner and trainer who would keep me going. Regarding diet, I would Google the nutritional info of the food I was craving haha!

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

When my mother quit smoking and I asked her what made her quit and stick to it, she said,

“You have to WANT to do it”

So, If you’re not sure about it and already have doubts, you will not succeed.  Your mind set is everything.

Where can people get hold of you?

• Email: tammykester[at]live.co.za
• Facebook: Tamara Leigh Kester

Related Images:

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