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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Quick Stats

Name: Freddie Klopper
Age: 27
Height: 1,73m
Competition weight: 102kg
Current weight: 109kg
Current city: Centurion, Gauteng, South Africa
Occupation: Gym owner (business man), Bodies Under Works (my own studio)

When did you start training and how did you get into this lifestyle?

I started training for rugby and also because I was a very skinny boy in high school. My dad did some body building in his younger years and showed me the ropes… I just never let go of those ropes!!! Look where it got me today!! Thank you dad!

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

My friends and family keeps me motivated. I surround myself with good, true and positive people! People that will take a bullet for me any day!!

I also love to see the results that take place on my physique and this in turn just makes me want more!!

Tell us a bit about your new sponsorship with Big OX.

Eben of big ox approached me and Jeanine Killian to do a shoot for the product and one thing lead to another. We are both competitive athletes in the fitness and body building world and we will like to expand the sport in every way that we can.

What competitions have you competed in and your placings?

2007

• IFBB Gauteng Provincials, junior 0/21, 2^nd
• IFBB SA’s, junior 0/21, 3^rd
• WPF Gauteng Provincials, junior 0/23, 2^nd
• Worlds, junior 0/23, 2^nd

2008

• WPF Diamond classic, junior 0/23, 1^st
• WPF Rainbow classic, Overall Winner
• WPF Gauteng provincials, junior 0/23, 1st
• WPF SA’s, junior 0/23, 1^st
• WPF Mr.Universe Worlds, junior 0/23, 1^st

2010

• Wff-Wbbf North Gauteng, Over 90kg, 2^nd

2011

• Wff-Wbbf SA ALT X Sports Grand Prix, 2^nd

2013

• IFBB Millennium Rudx Gold plate, Overall Winner
• NABBA Pretoria Classic, Overall Winner

What are your future plans?

Competing in the Wbff and going to Las Vegas to try and turn PRO.

What are some of the mistakes you made when starting out?

Listening to too many people.

When NOT competing do you try to bulk up and put on as much size as you can or do you prefer to stay lean year round and build up gradually from there?

I like to build lean muscle so my body fat never goes over 12%.

Take us through an average day of yours:

• Wake up, shower,breakfast.
• Off to work and meal 2
• Morning training
• Meal 3, meal 4, meal 5
• Afternoon training,
• Meal 6
• Rest in front of the TV
• Meal 7 before bed

What 5 food items do you always walk out with at the supermarket?

1. Steak
2. Chicken breast
3. Pineapple
4. Paw paw
5. Chutney

 What supplements do you use if any?

I use:

• Protein shakes as snacks
• Amino acids
• Potent pre workout shake
• Vitargo for post training
• Glutamine for recovery

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

With every training session one should give it your all because you are not at the gym to talk, you are there to push yourself beyond your own limits and when you get there, go a few steps, and reps more!!

I train a total of 3 hours a day, mornings and evenings.

Do you do a lot of cardio?

Hate to do cardio…

What would you say are the best exercises you can do to really bring up your biceps?

Any form of concentration curls in a combination with preacher curls.

Favorite bodybuilder(s):

Phil Heath

Favorite female athlete(s):

Monica Brant

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

Phil, because we as bodybuilders strive to get the best x factor shape with the muscle thickness.

Favourite Quote:

“I have beliefs, I have dreams, and I believe in living my dreams and if you want to take that from me you will have to fight me all day every day, because I won’t give in, I’ll stand swinging to the end.”

What are your top tips for the small guys wanting to gain muscle and add some size to their frame?

Eat! Get yourself a good diet with a good training programme and make it a part of your life!!

Advice for someone wanting to start competing?

You have to make gym and dieting a lifestyle. This is not something that comes easy and it’s not everyone who can go and stand on a stage!! Believe and strive to be the best!

Where can people get hold of you?

• Face book: Freddie Klopper and page Bodies Under Works
• Twitter: @Bigfred9
• Email:bodiesunderworks@gmail.com

Related Images:

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Quick Stats

Name:  Dani Waterston
Age:  26
Height: 1,69 m
Competition weight:  56kg
Current weight:  59kg
Current city:  Johannesburg, South Africa
Occupation:  Psychometrist and Client Relationship Manager/Nutritionist
Sponsored by:  Evox Supplements and Ironrodds Gym

How did you get started or have you always been active and lived a fit and healthy lifestyle?

I have always been involved in an active lifestyle. My family has always been health/fitness conscious so I always had exposure. But this type of physical attention put pressure on me to remain a certain way.

“I struggled with body issues and other problems growing up. My weight fluctuated a lot during this time, along with my self-esteem and self-image.”

At the end of 2009 I was partying a lot, drinking and leading a very unbalanced and in essence destructive lifestyle. Needless to say I packed on a whopping 20 kgs between 2009 and 2011! Denial became my best friend during this time.

I was deeply unhappy and I knew it. I realized that I was carrying a lot of emotional weight and decided to tackle it on four levels:

• Mentally
• Psychologically
• Spiritually
• Physically

I started with my trainer Doug Rodd, got an eating plan, threw myself back into therapy and began my journey.

“I created little goals along the way.”

I wanted to do Body Beautiful as a friend had done it the year before and I NEVER thought I could do it. My goal was achieved in September 2012 and that is when this incredible opportunity to begin my career in the fitness industry began

What do you love about it?

There is no better feeling that I experience like the one when I challenge myself. By stepping up on stage and knowing that I have worked countless hours to get there is the most empowering experience.

What competitions have you competed in and your placings?

Last year was my first year competing.

2012

• Body Beautiful, 9^th
• Rossi Classic, Top 10
• WPF SA Champs, 5^th
• USN Face of Fitness Challenge, Top 6

What are your future plans?

I recently completed my Masters in Psychology and qualified as a nutritionist. My entire life journey with food, health and fitness has been quite complex and last year (after my shows) I realized how crucial it is to have someone aid in maintenance and containment after reaching your goals. To be honest, I did (and I noticed many others) dipped into a bit of a depression when all the hype ended.

“I plan to get into coaching and offer a maintenance service to help individuals (in the fitness industry and around) maintain their goals and reintegrate themselves as this ‘new person’ into normal life.”

I’m not giving away the whole plan but I will be combining psychology with nutrition to achieve a holistic approach to this

I definitely plan on continuing to compete and go to Vegas within the next 3 years! It would be an amazing experience.

Take us through an average day of yours:

• I usually wake up 5am/5:30am. Put my gym clothes on and hit the gym – either Ironrodds 3 times per week or Morningside. I train for an hour (mainly heavy weight training).
• After I get home I practically inhale my Evox shake and oats and get ready for work. I work at a consulting company.
• The rest of my day is usually spent visiting clients, replying to emails and some admin.
• During competition season I may train twice a day so I will hit the gym again around 4pm for some interval cardio.
• That’s followed by walking my dog and then lazing in front of the TV/going for dinner with a friend.
• Then finally I return to my bed, around 9/10pm.

Give us a description of your philosophy on your diet

My philosophy is pretty simple:

1. Eat consistently
2. Never go hungry
3. Eat foods you enjoy
4. Have enough protein
5. Avoid sugar and high GI carbs,
6. Plan your day ahead
7. And most importantly EAT WHEN YOU ARE HUNGRY.

“So often people mistaken emotions for hunger and as a result make unhealthy choices that make them feel miserable afterwards. Listen to your body.”

My diet is pretty strict: 6 meals a day, protein and low GI carbs. I have at least 4L of water a day. When I am not competing I keep to the same structure but of course it is less rigid – I am human after all and love good food!

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

This is quite a tough question to answer as it was difficult to motivate myself at the beginning of this year. The most important thing to know is that you have to dig deep. That is what I do. I think about what I want and how to get it, remind myself to be patient and just keep going.

“There are many mornings that I want to sleep in and many dinners that I want to eat the plate next to me but I constantly remind myself what it is I am trying to achieve for myself. I feel amazing after a workout and that feeling is motivation in itself.”

I have recently sought a lot of support from my Evox team mates (Rudi Pretorius and Jacques Greeff) and they have been great! They definitely help keep me motivated.

I also keep things exciting. I make good tasting food, I like the gym clothes I wear and I write down my training routines to keep track. In essence I take pride in what I do and when I start seeing results it drives me more to continue.

“If the reward outweighs the current situation go for it! It isn’t easy but it is so fulfilling in the long run.”

What’s your favourite cheat meal?

I have to admit I have a sweet tooth. I’m a sucker for muffins, cake, ice cream and chocolate but I LOVE more wholesome foods like pizza and pasta. I try treat myself to more meal based treats than junk as I have become very sensitive to sugar and it puts me on a bit of a sugar-high.

What supplements do you use?

I use a range of Evox products. Specifically:

• 100% Whey
• Synergy whey
• Caseine whey (on occasion)
• CLA
• BCAA
• Glutamine
• Evox Hydro Heat
• MCT oil

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

WEIGHT TRAINING IS GOLDEN! Your body is capable of doing so much more than you think it can. The weight section gives you the freedom to truly challenge yourself. Ask a trainer for guidance though as incorrect training can lead to injuries.

“I do believe cardio is important but I enjoy high intensity interval training (HIIT) cardio as you burn more calories in a shorter amount of time.”

I weight train 4-5 times per week and do HIIT cardio about 4 times per week (30min max per session). I enjoy long distance running too but not during competition season.

How do you measure your progress? And how often?

I do a body fat assessment and measurements once per month and weigh myself numerous times during the week. I don’t advise that others weigh themselves this often though – competition dieting/training/measuring is different to daily life.

How much cardio do you normally perform each week? What’s your favourite form of cardio?

I absolutely love the stepper. I do interval based cardio on this for 20 minutes. This consists of 2 minutes warm up and then an increase in intensity every minute for 4 minutes then back to base lines level. This ‘4 minute intensity increase’ is repeated 3 more times after that. Let me tell you after that you really feel like you’ve had a serious work out! I don’t do a lot of cardio in general. I like to do about 30-40 minutes twice to three times a week. However I do an extra 20 minutes after my weights during competition season. Once a week I take my dog for a 30 minute power walk as well.

What would you say are the top exercises women should include in their back work outs?

I definitely recommend:

• Bent over rows
• Wide grip lat pull-down
• Bent over barbell row
• And (my favourite) Renegade rows.

These are great and such a challenge!

Fitness models or bodybuilders?

Ronnie Coleman is a living legend! Fact! I have to take my hat off to my coach Doug Rodd as well, as he is an ex body builder who did incredibly well during his competing days.

Favourite female fitness icon(s):

Jillian Michaels (from The Biggest Loser) is my fitness idol. She is inspiring and motivating. My fitness girl crush is Jamie Eason, she is just wow!

Favourite Quote:

“Your life is a physical manifestation of your thoughts.”

“Every possibility already exists.”

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 feel there are 2 major downfalls: Women do too much cardio, and are afraid of weights.

• Myth #1: Cardio burns fat. Yes, HIIT cardio does, but not hours on a cardio machine, this burns muscle! In fact, weight training has proven to be more effective in fat burning as your metabolic rate is raised and you burn more calories for the 24 hours following your workout.
• Myth #2: Weights make woman bulky. This isn’t possible as women do not have enough testosterone to bulk. The amount of weight training a woman needs to do in order to gain muscle is quite a large amount. I weight train 4-5 times a week with heavy weights and do I look all manly and bulky?

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

DO IT! Actions beat good intentions every time! Don’t just think about it, rather implement your actions.

It is hard, it is a mental challenge and you will want to give up BUT don’t. It is much easier breaking it down and taking it slow. E.g. commit to gym 3 times per week on 3 specific days, visit a nutritionist for a realistic life plan, visit a trainer for an exercise programme/sessions and commit to sticking to it for 3 weeks. Finally, face the fear. Go have a body fat assessment, use a pair of jeans that track your progress and, yes, weigh yourself.

I like to use the scale as it shows consistency. HOWEVER it can be an invalid reading, but it is still an important measure to use. If you do not want to know your weight have your nutritionist document it – you need to know where you stand.

The gym isn’t for everyone. If you are one of these people, no problem! Take up something you enjoy: dancing; outdoor walking; road running; martial arts; cross-fit; swimming. There is so much to do and all you have to do is decide that you want to do it and DO IT!

Where can people get hold of you?

• Facebook: Dani’s Facebook Page
• Twitter: @daniwaterston
• Email: dani.waterston[at]gmail.com

Related Images:

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