A well-planned vegan diet is typically rich in whole grains, fruits, vegetables, legumes, nuts, and seeds – high in natural fiber, antioxidants, and other nutrients that promote heart health, while low in saturated fats and cholesterol.  

The rise in popularity of the vegan lifestyle has led many to question the potential health benefits and risks behind it. The vegan diet is touted as good for weight management and digestion. However, one small concern that can be raised, is whether vegans are more predisposed to canker sores.  

This blog post will look into the vegan diet, the causes of canker sores, and whether vegans face a greater risk of developing them. Read on. 

What Are Canker Sores? 

Small, shallow, inflamed, and painful lesions that develop inside the mouth are called canker sores or aphthous ulcers. These lesions are usually round with a white interior and pink or reddish border.  

They can appear on the soft tissues, such as the tongue, inside the cheeks, lips, and on the base of the gums. They’re called tongue cankers when found on the tongue, usually on the underside. This condition can be excruciatingly painful because the tongue is used for eating, talking, and moving numerous times daily. 

Canker sores aren’t contagious and are different from cold cores caused by the herpes simplex virus. It’s believed that about 10% of the population is affected and may get it three to six times yearly with no serious sequelae. Yet if the sore takes a long time to heal, it should be differentiated from precancerous lesions of the mouth, which are highly curable when discovered early. 

Though the exact cause is unknown, several factors are believed to contribute to their development:  

• Genetic predisposition:

  Some individuals may have a genetic tendency to develop canker sores.  

• Nutritional deficiencies:

  Deficiencies in specific nutrients, such as iron, zinc, vitamin B12, and folic acid, have been linked to canker sores.  

• Stress and hormonal fluctuations:

  Emotional stress and hormonal changes, such as during menstruation, may trigger canker sores.  

• Food sensitivities:

  Some people may develop canker sores in response to specific foods, such as citrus, acidic or spicy foods, coffee, or chocolate.  

• Trauma to the mouth:

  Accidentally biting the inside of the cheek or brushing too hard can cause canker sores.  

• Oral hygiene products:

  Certain toothpaste or mouthwashes containing sodium lauryl sulfate (SLS) can trigger canker sores in some individuals. 

Understanding The Vegan Diet  

A vegan diet is a plant-based way of eating that excludes all animal-derived products, including meat, dairy, eggs, and honey. Vegans often choose this lifestyle for ethical, environmental, or health reasons.  

Vegan diets can provide all of the much-needed nutrients for good health, such as protein, vitamins, and minerals. Nevertheless, vegans may need to supplement their diet with certain nutrients, like vitamin B12, to ensure optimal health.  

Are Vegans Predisposed To Canker Sores?  

No extensive scientific evidence proves that vegans are more prone to canker sores than non-vegans. 

Yet a limited study revealed that the oral mucosa of vegans showed signs of thinning, possibly due to decreased amounts of iron and vitamins. This implies that some vegans may risk developing nutritional deficiencies if they do not carefully plan their diets – which could lead to canker sores.

For example, vitamin B12 is naturally found only in animal-derived products, so vegans must consume fortified foods or supplements to meet their needs. Similarly, vegans should ensure they consume adequate amounts of iron, zinc, and folic acid from plant-based sources to reduce the risk of canker sores associated with nutritional deficiencies.  

Vegans with sensitivity to citrus or whose diet often includes strawberries, nuts, seeds, tomatoes, and food that’s acidic or high in natural sugar, all staples of a vegan diet, may not be aware that these could lead to frequent episodes of canker sores. 

Vegans must plan their diets to avoid nutritional deficiencies carefully. By consuming a balanced and varied plant-based diet supplemented with vitamin B12, vegans can maintain their overall oral health and minimize the risk of canker sores.  

If you’re a vegan experiencing frequent canker sores, large ones, persistent sores lasting over two weeks, high fever, or experiencing pain that interferes with eating or drinking, consider consulting a healthcare professional or registered dietitian to help identify the underlying cause and recommend appropriate dietary adjustments.  

Takeaways 

A vegan diet has many advantages, but if you have frequent episodes of canker sores, you may need to plan your diet to prevent sensitivities and deficiencies carefully. It’s vital to ensure adequate intake of essential nutrients, such as vitamin B12, iron, and other nutrients, to avoid thinning and an unhealthy state of mouth mucosal cells.

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In case you are thinking of starting to reduce your waste or even reducing your waste a bit more and maybe trying out a Menstrual Cup, Gittemary Johansen has 8 things to tell you that she wished someone had told her before she used one. Hopefully her tips can be quite useful and steer you in the right direction when trying a menstrual cup for the first time!

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My pantry consists of second hand jars and reused glass containers from the supermarket lol. These are all the items I’ve been able to take home from @loesmarket – the rest of my groceries I get from conventional grocery stores, I avoid plastic and opt for glass, tins and cardboard. Check out my channel for specific tips #zerowaste #zerowastefood #zerowastelife #lesswaste #plasticfree #noplastic #eco #gogreen #vegan #veganfood #plantbased #lowimpactmovement #lowimpact #gogreen #govegan #sustainability #sustainablefood #pantry #pantrygoals #packagefree #bulk #reuse

A post shared by GITTEMARY (@gittemary) on Oct 8, 2019 at 8:17am PDT

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Are you just as crazy about glass jars as I am? I get my jars second hand from thrift stores or by re-using the glass containers from the grocery store lol, no need to buy fancy jars, there are so many functional containers everywhere #zerowaste #zerowastefood #zerowastelife #lesswaste #plasticfree #noplastic #eco #gogreen #vegan #veganfood #plantbased #nobuy #nospend #lowimpactmovement #lowimpact #gogreen #govegan #sustainability #sustainablefood #reuse #zeropackaging

A post shared by GITTEMARY (@gittemary) on Oct 14, 2019 at 6:48am PDT

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I shall call this series “the ugly truth of sustainable travel” because boi do I look great when I drink cider from my reusable water bottle, but I don’t mind looking stupid for the planet lol #zerowaste #zerowastelife #zerowastehome #zerowastetravel #lesswaste #eco #noplastic #plasticfree #sustainable #sustainability #lowimpactmovement #lowimpact #kleankanteen #gogreen #govegan

A post shared by GITTEMARY (@gittemary) on Sep 10, 2019 at 8:41am PDT

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Sustainable while travelling is more than just possible, it’s becoming downright easy. I bring a few essentials with me, like my spork and a water bottle, otherwise I seek out places with reusable (or eatable lol) plates, vegan food and fresh tap water #zerowaste #zerowastefood #zerowastehome #lesswaste #plasticfree #noplastic #sustainabletravel #sustainability #lowimpactmovement #lowimpact #eco #vegan #govegan #gogreen #veganfood #vegans #compostable

A post shared by GITTEMARY (@gittemary) on Sep 6, 2019 at 6:27am PDT

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• Good Soul Shop on Unsplash

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One of the most important lessons in life is to take good care of the body, mind and spirit on a daily basis, not only when sick. By adopting some basic self-care tips, such as eating healthy and exercising frequently, an individual is able to become a fitter and more resilient version of themselves. However, a lot of people struggle with practicing self-care, due to a stressful full-time job or hectic family life.

Instead of striving to get things done in the shortest amount of time, people get caught up in the vicious cycle of self-doubt. Nevertheless, what does self-care mean and how does one implement it into a daily routine? If you are looking for clever self-care strategies to boost productivity levels from the comfort of your home, then this post is for you.

1. Learn to say no

One of the first steps one needs to take in order to practice self-care is learning to say no. Frequently, many of us feel as if it is a duty or obligation to say yes to someone asking for our time and energy. Even though it is okay to want to go the extra mile for a loved one or co-worker, saying yes when you are feeling low can further drain your precious energy. After some time, this might lead to burnout or even anxiety! Also, saying no to some people can help you stay more on track with your goals.

Instead of being a people-pleaser, try to say yes to certain opportunities which have to do with your values and future goals.

2. Get organized

It is truly difficult to prioritize self-care and become more productive at home when your room or working space looks like an atom bomb just exploded. Experts claim that productivity levels can easily be increased by simply reorganizing the living and working area. In addition, getting organized is an excellent first step to take in order to figure out what work needs to get done.

For example, start with small changes to your daily routine, such as keeping a journal or making a to-do-list. Also, try writing down all of your chores and daily (or weekly) responsibilities and keep to them! To boost productivity and clear your mind, make sure to throw away all the clutter, such as plastic bags, old clothes, etc. As an alternative, donate your unused things to charity and help someone in need.

3. Exercise daily

Everyone knows that exercise is crucial in order to stay fit and productive all year round. Not only does a daily dose of exercise help maintain a great physique and sharp mental capabilities, but it also boosts the mood and increases productivity levels. However, not everyone has extra funds left to invest in a fancy gym membership, and some may even think that exercising takes up too much valuable time, so they skip it.

In reality, other types of exercises can easily be incorporated, such as taking a brisk walk, jogging, and even playing around with children outside in nature.

Others might like the idea of lifting weights from the comfort of their own home. Fortunately, at-home gym enthusiasts can choose from a wide array of quality must-have Cyberfit gym equipment available to them. Rookies should consider starting off with a pair of light dumbbells, whilst more experienced lifters can experiment freely with machines such as a leg-press or Smith machine. Also, if you have extra space in your home, then think about getting a treadmill or exercise bike. The bottom line is, the possibilities are endless!

4. Get your priorities right

Often, we tend to waste time by worrying about what others think of us or we struggle with overcoming self-doubt. Instead of doing something productive and getting responsibilities out of the way, people lose sight of their goals and procrastinate. When you define a clear goal in your life and you get your priorities right, it becomes a lot easier to stop wasting precious time and instead focus on doing only the things that matter. On the very top of the list of priorities should be practicing self-care on a daily basis. Even though it might sound selfish, self-care is extremely important to not only be a better person for your future self but for your loved ones as well.

In summary, self-care should be a part of everyone’s life and it should be considered to be a mindset, rather than a time to spend a bunch of money on expensive indulgences. Make sure to invest some extra time working on yourself, and you will definitely flourish in every aspect of your life.

Author Bio:

Helen Bradford is a journalism student who always seeks new ideas to write about. She enjoys blogging about beauty, health and style trends for women. When she’s not writing, she spends her spare time being active through fitness and traveling. 

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Quick Stats

Name:  Johnny Starr
Age:  23
Height:  1,84 m
Competition weight:  78 kg
Current weight:  81 kg
Current city:  Melbourne, Australia
Occupation:  Real Estate Agent

At what age did you start training consistently and how did you get into this lifestyle?

I started lifting at a very young age; when I was 14 and 9 months (the earliest you are allowed to starting working in Aus).  I saved up and bought my first bench press.

“I literally did incline and flat bench every night in my garage before I went to bed for months on end.”

I then joined a local gym with all my mates at 16 and have consistently been training ever since.

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

I love looking back at older photos of myself and then realizing that even though I’m not the biggest or most shredded guy going around, I have still come a very long way from my early ectomorph days.  I was also nearly murdered in a stabbing incident which woke me up and made me realize that life is far too short to not achieve greatness.

What are your thoughts on competing?

I didn’t start training to compete and it has never really been something I have considered.  Though allot of people of recent have suggested it might be a path I should consider….

What are your future plans?

Growing up I lacked allot of guidance regarding nutrition and training, and also received some terrible advice from people whom I thought knew what they were talking about.  I wish I had someone like myself now when I was young who could show me how to do things properly rather than wasting my time in the gym.

“So my plans for the future are to help inspire, motivate and educate new lifters to be better in all aspects of life not only gym.”

Take us through an average day of yours:

I am currently in a “lean bulk mode” …so I will wake up, have my vitamins and BCAA’s and a bowl of oats.  Cook my eggs, drive to work eat 4-5 meals at work.  Then come home have another meal, then go train, come home again, prepare my meals for the next day…troll facebook and go to bed

Give us a brief description of your philosophy on your diet.

Below is my current lean bulk diet:

Please note, I have never ever counted calories or macros.  I go by the way my body is looking.  For example, if I need to lean up I cut out most carbs.

• 6:45am – 10g BCAA’s/glutamine/creatine/2 slices watermelon – protein shake                                                                      Krill oil, Vitamin C, Inner Health Plus, Multi V
• 7:30 – Bowl of Oats with Berries (add 1 scoop protein and cinnamon).  8 Egg whites and 2 whole eggs scrambled.
• 10:00 – 100g sweet potatoes, ½ cup red kidney beans, Broccoli, can of tuna in spring water, 1/4 cup apple cider vinegar
• 1:00pm – Same as above but change Tuna for lean meat (Kangaroo/Chicken Liver/Veal)
• 3:00 – Same as above (change meat)
• 4:30 – protein shake -WPI (I use ISO SENSATION 93)
• 6:00 – 200g chicken/lean meat, 100gram sweet potatoes/broccoli

Pre Workout – BCAA’s (I use XTEND)/creatine/vitargo
Intra workout – BCAA’s (XTEND)
Post workout – Immediately 2 big slices watermelon THEN PWI Protein shake with creatine

• 9:45 – 200g red meat, sweet potatoes/broccoli
• 11:30 – (before sleep) Casein protein shake, Glutamine, GABBA, ZMA

Are you a firm believer in using supplements?  If so what are your top 3 fundamental supplements which you use and which you would recommend?

I am lucky enough to have the support from AAA Supplements Knox, who in Melbourne are one of the biggest and best supplement stores.

I LOVE

• ISO SENSATION 93 CHOCOLATE PWI protein.  (I use every day); low carb, high protein, easy to digest.
• Xtend (especially during cardio, keeps me from going Catabolic)
• Creatine.  I always use this when I am trying to put on size as I feel it helps with strength and fluid retention in the muscles.

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

I tend not to do anything too fancy with my training.

“I usually train one body part a week and start my sessions with compound movements first as they recruit more muscle fibers”

and better cellular breakdown (rather than doing an isolation movement for 15 minutes and using 3-4 muscles).
I love to drop set and superset nearly every session, and every now and again I go very light weight and super high reps to mix it up.  Always trying to stimulate my body to grow and develop.

What’s your favorite form of cardio?

If it wasn’t for those dirty house beats I would hate cardio!  But my favorite form is simply walking at 5 – 6 km per hour on full incline on a treadmill.
I have never really done HIIT.

What would you say are the best exercises you can do to really achieve well developed arms?

As we all know, the triceps make up a large percentage of our arms, but I feel some times we focus too much on our biceps.

• Close grip bench press
• Perfect curls with some drop sets have helped me over the years.

Do you believe in the philosophy of having a positive mindset in all that you do and visualizing everything that you want to achieve?

I am a firm believer in this philosophy.  I like to visualize where I am going with my life and set myself short term and long term goals to work at.

“I advise anyone reading this to remove any negative people from their lives as they will only bring you down.”

This is something I have done recently and since then things have only spiraled upwards.

How do you measure your progress and how often?

I used to be stuck on “HOW MUCH I WEIGHED” and was too concerned with packing on the KG’s.  This was a rookie mistake and I went through a terrible stage of getting fat from trying to eat everything in sight.  Though I reached 90 kg I looked terrible.  I now sit at approximately 80 kg with fairly low body fat….In other words don’t worry about the scales.
I measure myself on how proportioned I look and usually how lean I can get

Favorite Fitness Models:

My biggest inspiration hands down would be Zyzz.  I trained for years then saw him and wanted to take it to the next level. (RIP).  I also love Greg Plitt, Jaco De Bruyn, Ulissesjr, David Morin and my good friend and up and coming fitness model Jad Darwish.

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

I think most people would agree that the bodybuilders of yesteryear looked much more appealing and realistic.  I have complete respect for today’s champions but would prefer to look like Zane in his peak because I feel it is more aesthetic and more achievable.

Favorite Quote:

“Don’t tell people you’re gonna do it, just get it done, it will speak for itself!” – Myself

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

The best thing I ever did was seek advice from someone that was a professional.  In the space of 6 weeks I learnt more than I had learnt from 5 years of training.  Learn through other peoples mistakes instead of making your own.

Where can people get hold of you?

• Website: www.johnnystarr.com.au
• Facebook fan page: www.facebook.com/jstarrofficial
• Email: johnny[at]johnnystarr.com.au

Photography By:

Ross Brownsdon | www.rossbrownsdon.com

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Quick Stats

Name: Ninos Sarkis
Age: 24
Height: 5’5
Competition weight: 79 Kg
Current weight: 82 Kg
Current city: Hamilton, Ontario, Canada
Occupation:  Teacher

How long have you been training consistently for and how did you get into this lifestyle?

My childhood was an active one. I enjoyed riding my bike and playing neighbourhood games such as nikki nine door and chase. I started playing hockey at the age of 5, soccer at 8, wrestling at 16 and developed quite a physique for myself during those years. This physique was the foundation for my bodybuilding career.

In high school i played soccer and wrestled. I had a vast group of friends and was pretty popular with everyone. I did the usual high school party routine and really enjoyed my time in Brebeuf.

It was in grade 12 when I joined my first fitness class. I never took it serious until i started to see results and getting a few compliments from friends and family. After grade 12 i had no money to get a gym membership so I started training in a basement with an old friend of mine, Loudon Ehler. This is when i discovered bodybuilding. Every day i would cycle to his house to get a few hours of training with him and feel that pump i would always be craving for.

“Before every workout we would sit and watch videos of all the bodybuilders like Arnold, Jay and Ronnie and it was then where i said i wanted to be just like them.”

At the beginning of 2011, I said to myself that this would be the year that I would compete and make a name for myself in bodybuilding.

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

What gets me motivated and focused to keep training is the feeling I had at my very first show. After all those months training for it and stepping onto that stage for the very first time was just ….speechless.

“I am addicted to the lights on the stage and the crowds cheering.”

Also let’s not forget every athletes favorite source of motivation, YouTube!

What competitions have you competed in and your placing?

2011 Season

• Henderson Thorne classic, lightweight,  2^nd
• Provincials,  welterweight, 3^rd

Tell us a bit about your journey leading up to your first competition.  What was the best part of doing it and the worst?

It was May 2011 where I said I would stop wasting my time and money partying every weekend. The morning after my hockey season was over I decided to start training for a show. Every morning I would wake up at 6am to do cardio with a mid afternoon workout, for 4 months straight. I felt so healthy and amazed of how much I was capable of doing with the dedication and focus I had. My parents were not the most supportive people about this path I was heading towards especially when I dropped out of college to pursue my dream to be on stage. But then again I wouldn’t be doing what I love now if it wasn’t for that hard decision I made. This dream made me fall in love with cooking and led me into a new direction of education in the culinary arts world which compliments my everyday life.

What are your future plans?

My goal is to get on stage at the April shows and compete as a middleweight. I want to dominate that category and it can be a huge advantage with my height being at only 5’5. As for other future plans, I am educating myself to be a culinary teacher and hope to teach high school students the proper way to cook, eat and live on a healthy plan.

Take us through an average day of yours:

Well it’s hard to say what my average day is because it’s always changing. Depending on the time of year I’m either in school or working.
Either way…

• 8am – Wake up( I have 2 meals before gym)
• 10am – Gym
• 11:30 – Home, Ice shower and then a post workout shake
• 12:30 – Post workout meal
• 1:00 – I will take a couple of hours on working with my trainees, replying to emails and researching.

The rest of the day is just a lot of resting, watching cooking shows and allowing my body to recover for the next day! Also either working or in school.

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

My Off season diet usually weights in at about 4500- 5000 calories.

Off season daily meals:

1. 8 eggs(2 whole), steak, oats, fruits
2. Tuna, greens, Orange juice
3. Pre workout shake
4. Post workout shake
5. Pasta, 2 whole wheat bread slices
6. Chicken, rice, greens
7. Chicken, rice, greens
8. Anything I want! (cheat meal)
9. 4 Eggs, almond butter, shake

My Pre Contest diet usually weights in at about 3500-4000 calories.

Pre contest daily meals:

1. 8 egg whites, steak, oats, fruits
2. Tuna, greens
3. Pre workout shake
4. Post workout shake
5. Chicken, rice, greens
6. Chicken, rice, greens
7. 8 egg whites, almond butter

Both off season and pre contest diets are pretty much similar to one another which I like. My off season I don’t mind how much I am putting on my plate where as my pre contest diet I will have everything weighed up to the exact number I need! And as you can see on my off season I have a cheat meal every day since I am in growing stage where on my pre contest diet I will only have a cheat meal once every week usually the night before a big workout like my legs!

Being a qualified chef, with the ability to create amazingly rich dishes and desserts, how do you avoid giving in to any cravings that you get and whipping up a great treat?

I was never really into cooking/baking and my mother couldn’t keep up with making my meals separate than the rest of my family during my shows. So my mother taught me how to cook and I started to love it and as time went by I started to teach myself amazing dishes to keep my everyday dieting so tasty! Honestly it is hard to keep away from all those deserts I make in the kitchen at work but you get use to it when it’s an everyday thing. A lot of people ask me to create a dish they eat and then enhance the flavor in it to make it much more delicious. So in the near future I will start to give back to people by creating videos on YouTube how to cook healthy delicious meals for breakfast, lunch, pre/post workout, dinner and late night snacks.

What supplements do you use if any?  And do you have a favorite brand?

Vitamins- A,B6-12,C,D,E, Fish Oil, Multi

Other than that I am all about the Herbalife 24. I use all 7 products and it’s by far the best supplements I have taken and it keeps me going strong!

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

My philosophy is very much so like Arnold’s, that bodybuilding is not a single-event endeavor.

“If you really want to see success, you must focus on all three components which include your training program, your nutritional intake and your mental approach.”

Usually my workouts will last 1 to 2 hours depending on what I am training that day.

My training split looks like this:

• Monday – Chest/arms/abs/calves
• Tuesday – Back/hams/calves
• Wednesday – Rest
• Thursday – Shoulder/arms/abs
• Friday – Legs/calves/chest
• Saturday & Sunday – Rest

This programme allows me to get a lot of rest. It might not work for many people but it has worked great for me.

What’s your favorite form of cardio?

Off Season – Morning shinny from 9am-11am of pick up hockey at a local rink.
Pre season- Stairs for 20 minutes after every workout

What would you say are the three best exercises you can do to build rock solid abs?  And your tips to achieving great abs?

• Hanging knee-ins
• Cable Crunches
• Cable side crunches (oblique’s)

These three exercises really brought my abs out to perfection. In order to get those solid abs everybody wants, you need to first understand that working them out is only 40 percent of the work!

“I tell people this all the time that eating properly will give you that extra 60 percent you need in order to have those rock solid abs. Dieting is everything and plays a huge part in the fitness world.”

Always train abs to failure and make sure you’re in massive cramping pain when finished and always squeeze and hold every rep.

Favorite bodybuilders:

Arnold Schwarzenegger and myself haha

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

No disrespect to jay and Phil but I’m more of a fan of Franks body. It’s a lot healthier looking than the guys today. People like Zane and Arnold had amazing bodies with such huge chests and tiny waists whereas now the Olympians’ chests are the same size as their waists making them look like a bunch of gorillas.

Favorite Quotes:

You’re only as good as your last rep.

“The worst thing I can be is the same as everybody else. I’d hate that.” – Arnold Schwarzenegger

One piece of advice for someone wanting to change their lifestyle and achieve their ideal physique?

Stay dedicated, stay hungry, stay focused and become the animal that lays beneath your skin!! Here is a quote that I love that goes good with this question you’re asking me.

“No citizen has a right to be an amateur in the matter of physical training… what a disgrace it is for a man to grow old without ever seeing the beauty and strength of which his body is capable” — Socrates

It’s never too late to change!

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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

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Quick Stats

Name: Roelof Coertze
Age: 24
Height: 1.75m
Competition weight: 95 -100kg
Current weight: 113Kg
Current city: Pretoria
Where do you train: Tuks Student Gym
Occupation: Studying Theology, Psychology and Personal Training

Your dad was also a bodybuilder, did that initiate your love for bodybuilding or was it more than that?

Yes definitely, he competed for 8 years in many competitions then went to the military. My Uncle also competed with my dad and won the masters division at the Iffbb SA National Championships, so they were both really inspiring. Most days after School we used to sit in the gym and watch him train; he was different to most other dads, having big biceps and a huge chest, so it definitely made me want to look like that as well.

“I also started picking up dumbbells at the age of 7; just the small ones but you can see how interested I was at such a young age. My dad would say it’s too heavy right now, but just wait for the right time.”

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

Well I grew up with a love for the sport, so by having that love, that’s really what keeps me going, because I really enjoy every aspect of it. If you do it for the love of it, that will keep you going.

“I am also very competitive and goal oriented. I try to set somewhat unrealistic goals for myself, so that I aim extremely high no matter what.”

For example when I did my first competition I always said to myself I want to go to the Worlds and even to the Olympia, even though I didn’t even have a win or anything at any show. Also the people who surround me support me a lot, in terms of the emotional aspect of the game. They really help to keep me motivated and keep getting better. There are also people who sort of see me as a role model and always come back to me, asking me what shows am I going to do next year and what improvements will I make; so a big thanks to all those people, they help me a lot and I hope I can encourage them in some way as well.

What competitions have you competed in and your placings?

2007

• USN competition, 1st in division and overall winner
• Ifbb Gauteng North Provincials, Juniors u21 Division, 1st
• Ifbb SA National Championships, Juniors u21 Division, 4th

2008

• H&H Classic, Juniors u21 Division, 4th
• H&H Classic, Senior Men Over 90kg, 1st
• Ifbb Gauteng North Provincials, Juniors u21 Division, 2nd

2010:

• Ifbb Gauteng North Novice Classic, Senior Men Over 90kg, 1st place and overall winner

2011

• H&H Classic, Senior Men Over 90kg, 1st
• Ifbb Gauteng North Provincials, Senior Men Over 90kg, 2nd
• Ifbb SA National Championships, Senior Men Over 90kg, 5th

What was your biggest mistake you made when starting out?

Well there were 2 major mistakes.

1. Firstly training too heavy, too often

I only believed in heavy weights and moving a lot of weight around, I didn’t believe in and utilize higher reps, volume, drop sets etc. The end result was that I ended up getting injured a lot. Rather try to have a balance between heavy weights and everything else. Always include heavy weight now and then.

2. The second mistake was eating too much junk food in the off season

Sometimes I would have KFC twice day! I would then end up gaining a lot of unnecessary body fat which made it more difficult come competition time to lose all that extra fat. I also ended up eating crap some days and then tried to drink liters of milk to make up my protein and carbohydrates in my diet.

What are your future plans?

For the sport, I plan to be back next year. I took this year off to add some size and thickness to my frame. I hope to do the H&H, provincials, and SA’s, but my main goal is to qualify for worlds.
Career wise, I have changed and focused more on psychology, and I am planning to work with my dad next year.

Take us through an average day of yours:

• OK, I wake up and eat; I never wake up and don’t eat (one of my motto’s in this sport).
• Then go to the gym at 6:00 am to do some personal training until about 8:00 am.
• I get back home at 8:00 am. I eat again, then get ready and go to class until about 12:00 pm.
• I eat again then go back home where I do class work and studying during the afternoon.
• I eat again at about 3:00 pm. I then prepare all my food and shakes for gym and after gym.
• I’m off to gym at 5:00 pm until about 6:00/6:30 pm, and then do some personal training with two people for about an hour.
• I get back home at 8:00 pm and eat again. I study and work most of the night until about 1:00 am. But I eat at 11:00 pm and again at 1:00 am before bed.
• I wake up at about 4:00 am to eat again.
• If I don’t sleep at least 6 hours or so, I’ll take a nap in the morning again before class.

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

• 0600:  8 egg whites and 2 cups white rice – blended
• 0900:  8 egg whites and 2 cups rice – blended
• 1100:  250 grams of hake and 2 cups rice
• 1400:  250 grams hake and 2 cups rice
• 1630:  200 grams pineapple and 5 egg whites blended
• Train. Pre, intra and post workout shakes.
• 30 minutes after my post workout whey shake I’ll have 8 egg whites and 2 cups white rice – blended
• 2000:  250 grams steak and 2 cups rice
• 2400:  8 egg whites and half a liter skim milk
• Throughout the night another 8 egg whites and 2 cups white rice – blended

This is an off season diet as I am trying to pick up weight. Even with all of that food it is still tough to pick up. What I will add to this diet is every 1 in 15 meals ill put in a breakaway meal. Meaning I can eat whatever and however much I want for that one meal; this helps to increase your metabolism and the extra calories tends to be quite useful for that little boost.
In season I’ll do the breakaway meals 1 in every 30 meals (1 every 3 days) and I’ll drop some of the rice, and/or I’ll swap the white rice for brown rice or for oats for that slower digestion lower GI carbohydrate.

What supplements do you use if any? And do you have a favorite brand?

I love American brands. I love Muscletech as they have always supported me throughout my career and I have worked for them with Cobus Van Der Merwe. The supplements I normally use are:

• Pre workout either jackd 3d or BSN NO explode
• During my workout, Muscletech’s Anabolic halo
• Post workout, Muscletech’s Nitro Tech.

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

I believe in doing 1 muscle group a day and never training for more than an hour and a half. Depending on the muscle I train, my total sets vary between 9 and 25 (bigger muscles I do more sets, e.g. for back I do 25 sets and for a smaller body part like biceps I do 9 sets).

“I believe in a combination of volume and big ass weights, and a lot of contraction and isolation, even when I do big weights.”

Lastly the difference between a first place and a second place is the smaller muscles (like calves, forearms etc) which people often neglect to train so I am always sure to train everything.

What’s your favorite form of cardio?

Weight training! I don’t really believe in cardio.

“My cardio would be a higher volume weight workout. I’d rather train twice a day splitting the body parts even more because in the end it’s all about burning calories, and by doing this I can take my supplements twice a day which helps me grow a lot more even when prepping for a show.”

It helps to keep that thick muscle, and you can also eat more food when you train like that because in the end you end up burning more calories because weight training burns more calories than cardio.  I never go off season like before so I don’t need to lose excessive amounts of fat to get stage ready.

What would you say are the two best exercises you can do for a wider back?

Well my Dad brought me up in the gym with wide grip pull downs and T bar rows. So what I used to do is take one of these exercises to start my back workouts and do like 10 sets of it to really focus on the upper back, and then carry on with other exercises. So that’s how I got my back quite wide.

Favorite bodybuilders:

Arnold is one of my favorites, but I like athletes like Branch Warren and Frank Mcgrath because of their ways of training, the more hardcore ideas. On the other hand I admire guys like Kai Greene and his very philosophical and psychological approach. I think the best would be to have a balance between the ‘hardcore’ and the ‘philosophy.’

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

I’d like to quote Shawn Ray: “Too often bodybuilding loses its beauty, and the shape that it had in Arnold’s days, and bodybuilding tends to lose its quality in our days. Words like classical, beautiful, artistic and old school won’t be used by some of the athletes today, for instance guys like Jay Cutler, Dennis James, these guys played Ronnie’s (Ronnie Coleman) game and chased his game in terms of being freaky and huge.” I like Phil Heath though because he still somewhat has that balance between the mass and the classical frame.

Favorite Quote:

“Ain’t nothing to it but to do it” by Ronnie Coleman

One piece of advice for someone wanting to change their lifestyle and achieve their ideal physique?

I’m a personal trainer, and I tell this to a lot of people, set your goals high but start with small steps, clean up your diet and lean it out (limit fat and sugar) and be consistent with that. Then use a blender A LOT. It should be your best friend in a body building lifestyle. Lastly consistency in weight training, diet and supplementation plays a very important role in succeeding in this game and train for the love of the sport and not just for the arms and the chest!

Where can people get hold of you?

Face book or at the Tuks student gym, that’s where I work (personal training) and train.

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Quick Stats

Name:  Bhekumuzi ‘Muzi’ Maluleke
Age:  21
Height:  1,68m
Competition Weight:  72 kgs
Current weight:  74 kgs 
Current city:  Hatfield, Pretoria
Occupation:  Sports Science Student

How long have you been training consistently for and how did you get into this lifestyle?

I started training in January 2007 when I was in high school, this was a result of a soccer injury to my right knee so resistance training was part of the rehabilitation, however,

“I realized that in resistance training the results are much more under your control, and this increased my self esteem and confidence,”

as such the love of resistance training grew and became much stronger to such a point that I always asked myself about the processes of tissue response to training which lead me to studying Sports Science.

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

One thing I love about Body Building is that you can see how your body responds to different intensities, different calorie intakes and most of all is that, the results are based on the amount of effort you put in.  What motivates me each day at the gym is Mr. Lee Haney, who said “the muscle and the mind has to be one, in order for one repetition is equal to two”.

What competitions have you competed in and your placings?

2008

• Soweto united bodybuilding competition (first competition), 4^th

2009

• under 21 Mr. Physique, 1^st

2010

• under 21 IFBB Gauteng north novice champs, 1^st

2011

• under 21 IFBB Gauteng champs, 1^st
• under 21 USN Rainbow classic, 1^st
•  under 21 Boksburg classic, 1^st
• under 21 WBBF SA Champs, 1^st place and overall juniors winner
• under 70kgs WPF, 1^st place and overall winner
• under 21 IFBB SA CHAMPS, 4^th
• under 21 IFBB Muscle evolution, 4^th

2012

• under 23, IFBB M&M classic, 1^st
• under 23, IFBB H&H classic, 1^st
• under 21, Boksburg Classic, 1^st
• under 23, IFBB Gauteng north champs, 1^st
• under 23, IFBB SA Champs

What are your future plans?

Currently I am building a base of knowledge during my years as a junior and in the next four years I see myself competing in the under 85-90 Kgs senior division, and career wise I am going to practice as an Exercise Physiologist in the field of sports science so that I may also add value to the SA bodybuilding population as a source of information and research some of the misunderstood concepts within the sports and fitness industry.

Take us through an average day of yours:

When I wake up I prepare my first meal of the day, and from there onward I eat every 2.5 hours.  My normal day is as follows:

• Classes from 8:30 am – 13:30 pm in the afternoon (but cardio at 10 am between my classes)
• 1 hour nap between 2-3 pm
• 3 – 5 pm studying
• Gym at 5:30 – 7 pm
• Then 8-12 pm its studying again.

I spend most of my social life by means of internet chat-rooms as I tend to distance myself from those who don’t live a similar lifestyle like mine.

“I solely believe in dedication, discipline and dieting (3 D’S) when it comes to body building.”

Give us a brief description of your philosophy on your diet:

My diet is as follows:

• Meal 1: 1 cup of Oats + 6 egg whites + 1 cup of coffee + animal cut
• Cardio: 30 min
• Meal 2: 1 cup of mashed sweet potato + I can of tuna
• Meal 3: 1 cup of brown rice or 6 baby potatoes + 200 g of chicken breast + animal cut
• Meal 4: 1 cup of mashed sweet potatoes + 1 can of tuna
• Meal 5: 6 egg whites and 2 slice of Rye bread + 1 cup of coffee (30 min before gym)
• Gym.
• Meal 6: 250 g of hake fish + 200 g of mixed vegetables or 200 g of broccoli
• Meal 7: 250 g of hake fish or chicken breast + 200 g of mixed vegetables
• Before bed: 1 teaspoon of natural peanut butter

What supplements do you use if any?  And do you have a favorite brand?

During in-season I only use fat burners as I approach my prep like Shawn Ray, “supplements are an insurance policy, used when you cannot get hold of real food”, and I prefer universal animal cut (it gives me good results and a placebo effect) and when I take a break from it I substitute with muscle-tech hydroxy-cut.

What’s your favorite form of cardio?

Cross-cycling, hand cycling and treadmill incline walking and I do Interval training or repetition training in one of the exercises once a week.

What would you say are the three best exercises you can do?

• Reverse-grip French-curl
• Back-squats
• Hack squats

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

I prefer current Bodybuilders in terms of physiques, but my favorite bodybuilder is KAI GREENE, his philosophy towards the sports has changed my life, but when it comes to information source I prefer, the old dogs, like Shawn Ray, Ronnie Coleman, and Lee Haney, because these guys demonstrate the importance of the amount of effort you have to put in, in order to be the best you can be.

Favorite Quote:

“Muscle and the mind has to be one, in order for one rep is equal to two” by Lee Haney.

One piece of advice for someone wanting to change their lifestyle and achieve their ideal physique?

Patience is the name of the game; remember that each time you do something your body records it and neural adaptation has to occur first before you can see the physiological changes.

Where can people get hold of you?

Email address: b19maluleke[at]gmail.com

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