Quick Stats Name: Luly Guerra Age: 40 Height: 5′ Competition weight: 104 lbs Current weight: 105 lbs Current city: San Antonio, USA Occupation: Nutritional coach Give us a brief background on how you got into competing in Ironman competitions? I have always been a gym enthusiast since high school. I really got into seeing myself as an […]
Quick Stats Name: Bertus Kellerman Age: 29 Height: 1.76 m Competition weight: 94 Kg Current weight: 115 Kg Current city: Meyerton, South Africa Where do you train: Health and Fitness Occupation: Supplement sales What sparked your interest in competing? I used to be pretty small, so I started training and competing to get bigger. Then […]
Juniors 1. Willie Badenhorst 2. Khukumuzi Maluleke 3. Hannes Alberts Masters U/80 kg 1. Japie v Wyk 2. Gerrie Killlian 3. Frederick Schultz Masters O/80 kg 1. Ferdie Pieterse 2. Andrew Parsens 3. Tiny Verryne Beach Bikini U/163 1. Alex-Maude vd Westhuizen 2. Francisca V Heerden 3. Lerato Deu Beach Bikini O/163 1. Marissa McCabe […]
“People often say that motivation doesn’t last. Well, neither does bathing – that’s why we recommend it daily.” ~ Zig Ziglar You May Also Like:
Quick Stats Name: Roxy Firmani Age: 24 Height: 1,71 m Competition weight: 55kg Current weight: 58kg Current city: Sandton, Johannesburg, South Africa Where do you train: Virgin Active, Sunninghill Occupation: Brand Executive for OPI How long have you been training for and how did you get started? I started training when I was about 16. But nothing […]
Here are 6 simple tips that you can incorporate in your own life to get yourself started, if you have absolutely no idea where to begin on your road to losing that extra weight. Now most of these tips should primarily be applied by people with a lot of fat to lose, with body fat […]
There are so many arguments about what are the best foods to eat before and after a workout, and there are so many people with a set idea of eating or drinking certain things after working out with no room to change or try anything different. You don’t have to change everything you’re doing, […]
This workout should not take you more than an hour and 15 minutes or so, just remember to keep your rest periods relatively short, about 45 seconds to 1 minute and 15 seconds. When training the chest muscles, I find that by really tensing and squeezing the chest on each rep, helps to keep focus […]
The (Upper) Legs are made up of, in the front, your thigh muscles and quadriceps, and at the back your glutes (your but) and hamstrings. For this workout we will start with more exercises focusing on the front of the leg. But don’t worry most of these exercises will still stimulate the hamstrings. This workout can be […]
We start off with shoulders and then move onto the triceps and biceps, where we super set the bicep and triceps exercises. What is a super set? A super set is where you perform one exercise straight after another. This workout can be done by pretty much anyone, male or female who has a bit of experience in the gym. […]
