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

Related Images:

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Juniors u/18

Juniors U/23, Under 75kg

Juniors U/23, Over 75kg

Beach Bikini

Fitness Bikini

Masters

Ladies Classic

Novice Men Up To 75kg

Novice Men Up To 80kg

Novice Men Up To 90kg

Novice Men Over 90kg

Related Images:

The post BBSA / IFBB North Gauteng Novice Show 2013 – Picture Gallery appeared first on FitNish.com.

Juniors Under 18

1. CHRIS VENTER
2. DIVAN ROETS
3. BRETT KOEKEMOER

Juniors Under 23, Under 75kg

1. THAPELO MAKWELA
2. ANDRIES MADUBE
3. FONLIAMTA MALULEKA

Juniors Under 23, Over 75kg

1. HERCULES VILJOEN
2. JJ DE VOS
3. FANIE NEL
4. JOSHNA DE BRUYN
5. CRAIG CORFIELD
6. RAMALAPA SAMUEL

Beach Bikini

1. JANA MALAN
2. MARISSA MCCABE
3. ESTé LUBBE
4. ANELICKE BOSMAN
5. ROBYN MACGIBBON
6. FREDRé COERTZE

Fitness Bikini

1. LARISA DE SWARDT
2. CARLA COETZEE
3. ALVA MAREE
4. TARINA MALAN
5. SIBILE TCHAKAR
6. TANYA VAN WYK

Masters

1. WYNAND LE ROUX
2. MARIUS SCHEEPERS

Novice Men Up To 75kg

1. ARNO OLKERS
2. MARIUS BOTHA
3. MORIFI NAPE
4. NEIL SPRINKAAN
5. KOTLEGO MOKANTSANE
6. SAM RUBA

Novice Men Up To 80kg

1. MARIUS POTGIETER
2. EUGENE CILLIERS
3. WESLEY VAN ZYL

Novice Men Up To 90kg

1. JOHAN GROBLER
2. JAN VD BERG
3. JABU MOTILENI
4. DUAN CILLIERS
5. LOUIS FERNANDES
6. JOEL STEYNFARDT

Novice Men Over 90kg

1. GARETH SUTHERLAND
2. WAYNE WILLIAMSON
3. CHRISTO BANNINK

Overall Winner

HERCULES VILJOEN – Junior Under 23 Over 75kg

Related Images:

The post BBSA / IFBB North Gauteng Novice Show, 13 April 2013 – Final Results appeared first on FitNish.com.

Quick Stats

Name: Lizelle Horn
Age: 27
Height: 1.58 m
Competition weight: 46 Kg
Current weight: 51 Kg
Current city: Pretoria, South Africa
Occupation: Professional Hair Stylist and Make Up Artist

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

I have been weight training for 6 years, but never really did the ‘healthy part.’  I started to add the ‘healthy part’ when I started my first competition preparation 3 years ago, and that then, was what made a huge difference!!

What do you love about it?

Being healthy makes me feel good on every level of my life.  It also gives me self confidence and keeps me disciplined.

What competitions have you competed in and your placing’s?

2011

• IFBB Gauteng North Provincials, Beach Bikini, 3^rd
• IFBB H&H Classic, Beach Bikini, 5^th

2012

• USN Face of Fitness, Top 12 Finalist
• IFBB H&H Classic, Beach Bikini, 6^th
• IFBB North West Provincials, Fitness Bikini, 2^nd
• IFBB South African Championships, Fitness Bikini, 1^st
• IFBB World Championships, Bialystok, Poland, Fitness Bikini, 12^th out of 23

Tell us a bit about your experience competing internationally in Poland, and the standard of the competition there?

I was very honored to represent my country and it was definitely an experience that I will never forget, and also a good learning curve.  Competing against very passionate world-class athletes was quite an amazing experience.  What amazed me even more was the different cultures and nationalities all having their own ways of reaching the same goals.

Your advice for someone wanting to start competing?

First be specific in terms of what your goals are.  Which division you want to compete in, as each division requires different nutrition and training.  Then set your goal and work towards it!

“Secondly, nutrition is most important and is the main role player and the biggest part in your overall success.”

Get to know your body and only take advice from someone you can trust, that also knows you and has first hand experience – “been there, done that”.

What are your future plans?

“To learn more; knowledge is power, and you can never have enough, because we learn something new everyday.”

I am starting a course in nutrition and supplementation soon and I’m looking forward to that.  I am also competing again this year, and would like to do another International competition as well.

Take us through an average day of yours:

• 04:30 – Wake Up
• 05:00 – Weight training session (30 – 40min)
• 07:00 – Breakfast
• 09:00 – Start work – Hair & Make Up is my other passion
• 16:00 – Get home from work
• 17:30 – 19:00 – Another cardio session
• 19:30 – Dinner

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?

Definitely, supplementation will boost your performance in the gym and help you achieve the body you want.  I think your vitamins are very important.

• Multivitamins
• Omega’s
• Glutamine
• Whey Protein
• Thermo genic fat burner

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

Off Season:

• 30 – 40 min weight training
• 40 – 60 min cardio per day

Competition Prep:

• 30 – 40 min weight training
• 90 – 120 min cardio per day

How do you measure your progress? And how often?

By Measuring body fat and weight, every two weeks.

What’s your favorite form of cardio?

Stepping machine, Treadmill and Rowing.

What would you say are the three best exercises women should include in their leg work outs to really develop their Quads?

1. Squats
2. Step ups
3. Low pulley glute extensions

Favorite female fitness icon(s):

Nathalia Melo

Favorite Quote:

“Never say never.”

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

Its never to late to start.

Where can people get hold of you?

• Facebook:  Lizelle Horn

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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