Antonio Pozo is a Fitness and Fashion Model and a Technical Industrial Engineer with an incredibly shredded and proportioned physique. Check out more of him below!

 

A video posted by Antonio Pozo ?? (@antonio.pozo) on Dec 5, 2016 at 5:28am PST

 

A photo posted by Antonio Pozo ?? (@antonio.pozo) on Oct 2, 2016 at 1:33pm PDT

Photography credits:

• Devinography
• Studio Jenkins 

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Quick Stats

Name: Nick Robert
Age: 27
Height: 1.91 m
Competition weight: 100 Kg
Current weight: 115 Kg (off season)
Current city: Durban KZN, South Africa
Occupation: Entrepreneur

How did you get started?

I started 6 years ago in the garage of my house and learnt exercises through training videos, and once I had the confidence I started in a proper gym and learnt loads over the years. And I’m still learning every day.

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

I love the goals we as athletes set for ourselves, to compete is not to necessarily win shows or receive trophies but it’s a self improvement and self satisfaction where we push ourselves to the limits where we accomplish huge goals physically and mentally.

What are your future plans?

To become an IFBB pro and to compete on the world circuit at the IFBB OLYMPIA.

3 best foods to lose fat?

Include these foods in your diet:

1. Egg whites, celery, mint.
2. Beetroot juice and ginger.
3. Asparagus.

Do you follow a bulking period or do you manage to stay lean year round and gain size?

I do believe the aspect of building muscle while maintaining a lean physique. It takes time and patience to be able to understand your body and once you understand the science behind what makes you come in harder, leaner and in incredible shape, you are A for away.

In the off season I do believe in bulking yet maintaining a low body fat percentage and monitoring the body accordingly.

Take us through an average day of yours:

• I wake up around 5 am then off to stepper where I perform 1 hour of cardio then sauna for 30 minutes to drain water as I suffer from water retention.
• I then eat 8 meals every 2-3 hours whereby I also work within my corporate meetings and team building presentations throughout the day.
• I then get to gym around about 5 pm where I train until 7 pm and food prep starts until 9 pm and then sleep time and  repeat this daily.

How do you manage to fit in all your meals and training while still balancing your work life and social life?

I believe in a balance and people can never make an excuse no matter how busy we get and shouldn’t miss meals.

Its all about the push and pull factors of making time and working around the elements of making time to get in the right nutrition on a daily basis.

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

When it comes to dieting you have 3 options available to you:

1. Maintaining your body to stay current and in constant shape.
2. In season dieting
3. Off season dieting.

I believe in staying with a high carb, high protein diet when building weight and bulk, to really stretch my muscle fascias in getting full and as big as possible.

In season is a series of low carb days with carb cycling, where leg days require a larger calorie intake hence more carbs on the days where legs are being trained. I generally stay on a set diet when maintaining my body and that is all forms of protein from fish, to fillet steak, egg whites and chicken along with a moderate carb diet to maintain my physique.

 What supplements do you use if any?  What would you recommend?

I am sponsored by Cellucor SA and love their products. They are an unbelievable and remarkable first class brand offering superb quality and research within all their products.

I am a huge fan of:

• BCAAS
• Aminos
• Glutamine

as they are the three fathers of muscle growth and recovery. I also take a pre workout Cellucor C4, Cellucor NO3 and Cellucor Whey.

If any gym individual is looking to get great results I highly advise this world class brand.

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

I believe in mixing exercise routines from high set exercises to GVT (german volume training) and changing routines often depending on the results I get.

“I believe in ending off all muscle groups by exhausting them so that I can no longer push any more.”

I also am a huge fan of giant sets incorporating large sets of exercises and doing a constant movement.

German volume training is very effective in burning excessive calories but also bringing strength to your workouts. It takes the body time to adapt to this routine of exercising but once adapted the results are world class.

“I train 6 days a week and in season 12-13 times which would include every morning cardio sessions.”

Do you enjoy other types of exercise out of the gym?

Touch rugby and sprints.

What are your top training tips?

• Good form and well balanced training methods.
• Rather go lighter to perform perfect form and build up tolerance to pick up larger weights.
• Good form training is where your body will develop maturity and quality.

What are your three favourite exercises and why?

1. Lunges

As they build a strong core and are a strong element in creating deep cuts in the quads.

2. Incline bench

Alternating incline bench on different height levels. Awesome in playing around with height ratios to really hit the upper chest area below the collar bone.

3. Shoulder side raisers

Perfect shaping exercise to develop round shaped shoulders.

What are your top tips for training arms?

Blood starvation movements, doing repetitive sets of bicep curls whereby after each set you hold your arms above your head for 30 seconds to allow the blood to rush down and then you attack the weights yet again for another set.

I can repeat this up to 6 times. It will cause full blood concentration into the muscle groups allowing more stretch in the muscle fascias and huge pumps while training.

What is the most common question you get asked?

How do you get so lean?

It all sits in the diet and maintaining a healthy balanced lifestyle. You can’t diet 1 week and feel ripped and ready. Staying lean all year round is a constant 7 day diet and consistent way of training and a lifestyle.

Favorite Influential bodybuilders/fitness models:

Jaco Moolman and Greg Plitt.

Favorite Quote:

“Make your needs your goals and always show gratitude in everything.”

What are some of the weirdest/annoying things you have seen people do in the gym?

Generally poor form on exercises. Say for example, general tricep rope push downs, whereby they are leaned over so far it looks like they are doing a front squat and opposite downward shoulder press lol.

Advice for someone thinking about competing?

Find a coach, stick to only 1 coach giving you advice. Don’t listen to anyone else, and with one person you will learn and understand what does an does not work with your body training and dieting wise.

What competitions have you competed in and your placings?

• IFBB 2014 | Mens athletic physique | 3^rd
• WBFF SA 2013 | 5^th
• March edition 2013 Front cover of Fitness His edition
• Mr Price cover model campaign 2013
• Body beautiful | Male muscle model | 3^rd
• SA Fitness model 2011 | 2^nd
• Bear underwear face of Bear 2011

Where can people get in touch with you?

• Facebook: Nick Robert
• Email: nickrobert906[at]gmail.com for diet consultations.

Related Images:

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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:  Matt Ferro
Age:  23
Height:  1.91m / 6’3
Competition weight:  87.5kg / 193lbs
Current weight:  91kg / 200lbs
Current city:  Toronto, Canada
Where do you train:  Goodlife Fitness
Occupation:  Personal Trainer / Online Coach / Fitness Model

When did you get drawn into this fitness lifestyle and what made you get into it?

I’ve always been a pretty athletic kid growing up and participated in many sports such as football, hockey, baseball, and basketball. However, being almost 6’3 and 155lbs at 16 years old, it took a long time for me to finally put on some quality muscle. Regardless, I still loved every aspect of training and nutrition. Results are addicting and I loved pushing myself. Being from a fairly large city, my gym housed a big population of fitness and bodybuilding competitors.

“I always took notice of these individuals and admired their physiques, dedication, and overall outlook on living healthy lifestyles. I continued to talk with them and gathered as much knowledge as I possibly could on dieting and routines. Even with my degree in Kinesiology, as anyone else can tell you, the more knowledge the better.”

It was these individuals who were serving as the perfect role models of health and fitness that ultimately sparked this intense passion of mine. I wanted to push myself beyond my limits and encourage others to do the same.

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

One of the great things about this industry, is that it constantly tests you to push yourself beyond your limits. Nothing comes easy. I love feeling healthy and generating results each and every day.

“It’s that drive to be better than we were yesterday that keeps us motivated. One of the most rewarding parts of doing what I do is serving as a role model and inspiring others to live a healthier lifestyle.”

It’s a great feeling getting messages from others asking to help them make a change for the better or to inform me that I am motivating them to become healthy. It’s all about helping others and it’s the most rewarding job out there.

What competitions have you competed in and your placings?

So far I have competed twice with the WBFF and they were both incredible experiences.

“The first time I competed was at the 2012 WBFF Quebec Championships where I placed 3rd in the fitness model category.”

Not only was it a huge accomplishment to place top 3 in my first ever competition, but I also made some lifelong friends and learned a ton about this industry.

“From there, I got right back on stage at the 2012 WBFF World Championships and placed 11th in a class of about 40 amazing competitors!”

What are your future plans?

I am currently training for my biggest show yet, the 2013 WBFF Montreal Pro-Am and ultimately the 2013 WBFF World Championships in Las Vegas! Competing is a great experience and truly tests your mental, physical, and emotional toughness day in and day out and is something I plan on doing for years to come. Along with competitions, I have been partaking in many more photo shoots in hopes of landing my first ever cover shoot along with expanding my online transformation coaching business.

Free weights versus machines?

Both are excellent to incorporate into your regular routines.

• Free weights are great for the raw weight and are excellent at building solid muscle and working your stabilizers.
• Machines and cables, which often get a bad rep, provide resistance throughout the entire range of motion and are great finishing exercises.

Do you believe in the methodology of going on a “bulking cycle” or do you prefer to stay lean year round?

Personally, I have never been a big fan of the “bulking cycle” and prefer to stay lean year round. Now, this does not mean I don’t bulk up but rather I don’t eat crap food to put on as muscle size as possible.

“Instead, I choose to follow a lean bulk in which I can still add some quality muscle but never let my body fat percentage increase above 9-10% so that I am always photo shoot ready!”

Take us through an average day of yours:

• Once I wake up, I immediately take my Greens and head to the gym for some fasted cardio for 45 minutes followed by my first meal of the day.
• The next few hours are taken up creating programs for online clients based on their current progress and goals. This takes up the majority of my day.
• After a few meals, I tend to hit the gym after dinner which is followed by another quick cardio session (steady state). To ensure I am always prepared, I will usually take this free time after the gym to prepare all my meals for the following day before hitting the sheets for some well needed sleep.

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

I am a strong believer in lean bulking and carb cycling. I use carb cycling year round for the most part and add/remove carbs per meal depending on my goals and how far out from a show I am. Using carb cycling is a great way to teach your body to burn fat and utilize your carbs to build solid muscle.

“I ensure to keep a good amount of healthy fats in my diet as well, when my carbs are lower such as when I am cutting down for a show.”

The use of a carb cycle year round ensures that I am always lean while putting on muscle and ultimately makes cutting down for a show that much easier!

What’s your view on adding supplementation to your diet, compared to a diet full of whole foods only.

I definitely believe in supplementing correctly based on your needs. Along with a solid diet of whole food, I always incorporate:

• a multi
• fish oils
• vitamins (c,d)
• ZMA
• glutamine/BCAAs
• whey

These will ensure your body is getting everything it needs on top of a healthy diet to maintain your health, increase recovery time, and build quality muscle.

What would you say to someone if you were asked simply, “How can I get bigger without gaining much fat?”

“Eat healthy and train hard. I don’t believe you need to eat a ton of junk food to gain size quickly. Simply eat healthy, put in the hard work, and the results will come!”

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

The common misconception is that you need to train for hours upon hours to get results. Wrong. This isn’t smart training. By training for hours on end, you will ultimately dip into your muscle stores for energy and put your body into a catabolic state and lose muscle mass. I train, on average, for 45 minutes a day. The key is not how long you spend in the gym, but rather, how effective was your time in the gym. If you don’t spend your time chatting and taking long breaks then you can get an incredible workout in within a 45 minute time frame.

What’s your favorite form of cardio?

Lately, I have been a big fan of fasted cardio in the morning and HIIT training. On top of these, my go-to is always the stair master as it works your legs, glutes, calves, and core all at the same time.

What would you say are the three best exercises, that you believe, that really work and target the abs?

If looking beyond compound movements and strictly focusing on an abdominal exercise, I am a big fan of:

• Hanging leg raises
• Cable crunches
• TRX knee tucks

All three of these will absolutely shred your abs and help build the muscle.

And what’s the key to great abs?

The biggest factor when trying to get those defined abs and a shredded six pack all comes down to one thing…diet.

As the saying goes, “abs are made in the kitchen.”

You can train abs all you want but if your nutrition isn’t up to par then it will be very difficult to shed those layers of fat that are holding you back from seeing your abs.

Favorite bodybuilders OR Fitness models:

My favourite bodybuilders would include Arnold, Phil Heath, Jay Cutler, Ben Pakulski, and Antoine Valliant, while my favourite fitness models would definitely be James Ellis, Greg Plitt, Rob Riches, and Amer Kamra.

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

That’s a tough question. I love seeing the insane mass of todays bodybuilders however I find that the Zanes and Arnolds were much more aesthetic than todays bodybuilders. Shawn Rhoden is one of the few bodybuilders today who still holds that aesthetic look I find.

Favorite Quote:

“It’s a rough road that leads to the heights of greatness”

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

The biggest thing is to believe in yourself. I was one of those skinny guys who thought it would be near impossible to gain that fitness model look. It’s all about being patient, not cheating yourself, and sticking to your goals. Only you can prevent yourself from reaching them. Create your short and long term goals and take that first step forward. Know that there is no obstacle you cannot overcome and if you believe in yourself then there is nothing you can’t conquer!

Where can people get hold of you?

I can be reached at any of these at any time!

• Facebook: www.facebook.com/FerroFitness
• Twitter: @FerroFitness
• Gmail: matt.ferrofitness@gmail.com
• Instagram: mattferro1
• Website: www.ferrofitness.com

Related Images:

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Quick Stats

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

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

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

What do you love about it?

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

What competitions have you competed in and your placings?

2012

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

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

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

What do you think is the key to your success?

Never give up!

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

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

What are your future plans?

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

Take us through an average day of yours:

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

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

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

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

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

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

Salmon and asparagus

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

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

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

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

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

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

How do you measure your progress? And how often?

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

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

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

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

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

Favorite female fitness icon(s):

Nathalia Melo and Sarah Allen

Favorite Quote:

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

Advice for someone wanting to start competing?

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

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

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

Where can people get hold of you?

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

Keryn Prenter Gallery

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