Quick Stats

Name: Ashleigh Frost
Age: 25
Height: 1,63 m
Competition weight: 50 Kg
Current weight: 55 Kg
Current city: Pretoria, 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 been weight training for the last 7 years, only seriously for the competitions etc. for the last 3 years. When I was 14 I was quite ill and often had fainting spells and was always fatigued; after a few tests we discovered I was hypoglycaemic and had low blood pressure and as a result of that I have lived a healthy lifestyle in terms of diet and staying active since then.

What sparked your interest in competing?

When I joined a gym, I joined because I wanted an atmosphere and my aim was to do the classes. I was introduced to weight training and absolutely fell in love with it. After about 2 years I heard about the shows and decided to give it a go, being a dancer and all, I love to perform, so after my first show experience I just wanted to do more and more.

“Once the competing bug bites, you really can’t get enough.”

Motivation and consistency are the 2 things that people seem to struggle the most with. How do you stay motivated and consistent throughout everything you do?

I too sometimes struggle with these things. After all, we are only human and daily factors get in the way sometimes but I always take a moment for myself if I feel my motivation is down, and regroup.

“I visualize the reason I decided to start, the journey I have already travelled and how wonderful the end result will be, and then I am fired up again.”

I believe you can only really rely on yourself for that type of motivation, you are the one that has to do the work and at the end of the day you are only accountable to yourself, you just have to hold on to that burning desire deep inside.

What are your future plans?

This year I am aiming for a top 3 placing at the WBFF worlds in Las Vegas, with the World Champion title being the ultimate goal.

I have a few small projects in the pipeline that I am wanting to get started and running too. I also recently just got married so 2014 has been and is still going to be an incredibly exciting year, you’re all just going to have to watch this space and follow my social media profiles to see what’s cooking!

Take us through an average day of yours:

• Typically I wake up at 4am
• Train from 5am to 6:30/7am then go to my clients until about 12am.
• I then have some free time to do the things I need to for my other projects.
• Then I have clients again from 3pm-6pm, after that I usually go train again (depending on where I am in my prep).

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

I firmly believe in ‘everything in moderation.’

Especially “off season”, I believe that you need to maintain a balance, although I never overdo it and never stray far from competition shape. Because I have been aware of correct nutrition from such a young age I know how vitally important it is for me to get the correct number of meals in merely just to get through my day without having a fainting spell or ending up with a severe migraine.

So food (diet), really is a way of life for me. Pre contest the diet is obviously a lot more tied down and strict, but it is always enough (although sometimes closer to competition day when the metabolism is at its peak I sometimes add 2 or 3 smaller protein meals in my day just because I get so hungry! Lol)

What are some of your top nutrition tips?

• Never ever ever skip breakfast!
• Always eat real food before you opt for the convenient route of a shake.
• Always make sure that you are eating ENOUGH, it doesn’t help if you’re eating clean if you aren’t eating enough.

Have you encountered any setbacks in your life and how did you manage to overcome them and stay focused?

As I mentioned earlier, from a young age I was diagnosed with hypoglycaemia and low blood pressure as well as low iron levels, all conditions that cause fatigue. It sometimes poses a big problem because it can cause me to be extremely tired and cause massive headaches when I am pushing myself so hard. I overcame them by deciding to not be a ‘victim’ of my own body.

“I took control of it by doing what I needed to do for optimum results and health without ever taking a pill or medication as I refused to be on tablets for the rest of my life.”

What do you think are some of the biggest mistakes or myths that many girls fall prey to when starting out in the gym?

“Its no secret that girls always think they will become bulky or masculine if they do weight training, and we all know this is a myth.”

I think the real problem though is that many beginners are either too shy or scared to walk into a weights section because they do not have the correct information or knowledge to take their training to a higher level, so they spend endless hours on the cardio machines.

Do you manage to stick to your training, and dieting all year round or do you believe in scheduling some time off during the year away from the gym?

In all honesty it is VERY difficult to stick to your prep diet all year round,its also not very practical either. But when we are not prepping for shows we do always make the effort to still do meal prep with enough protein and good complex carbs for the heavy off season training.

There are usually more protein shakes involved off season. I do believe in scheduling time off from diet as well as training, to give your body as well as sanity a break, but due to my low sugar levels I always try to stick to the basic guidelines to avoid any hospital emergency room visits. lol

You recently competed with the WBFF here in SA as well as in Las Vegas and you managed to secure your pro card. Tell us a bit about that whole experience and why you chose the WBFF over other federations.

WBFF is just an experience on its own. There are no words to describe how amazing Worlds in las Vegas was, the people, the atmosphere, the friendships that were created, everything made all the dieting and training so worth it.

I had competed in other federations before and because WBFF was new to SA I was definitely going to do it. My husband, who was my boyfriend at the time, was already a WBFF Pro and encouraged me to do it. He helped me with all the rules and guidelines as well as all the things I was to expect and what was expected of me. After receiving my Pro Status I was made aware of a whole new world of amazing. The Wbff organizers, the president, Paul Dillett and his wife, Allison, they speak to you by name and make you feel part of the family. Even your fellow athletes welcome you with open arms, the camaraderie and support in the WBFF is unmatched to anything I have ever experienced.

What does your supplement regiment look like?

I do believe and acknowledge that at our level of training you cannot go without the essentials.

And those are your:

• Glutamine
• BCAA’s
• CLA’s
• Omegas
• And a good Whey Isolate.
• I also only recently started training with a pre-workout, which helps me just to push through the end of the workout… especially on leg day.

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

“I believe that your training needs to be you-specific. No two people are the same so you need to find a program that works for you.”

I personally love to train with high reps and medium weights, volume training till failure etc. However I do mix it up and sometimes do high reps with heavy weights and then low reps with heavy weights. It also depends on whether certain muscle groups are progressing faster than others. This is why its so important to keep track of your progress and stay in tune with your body.

I don’t spend longer than 90 minutes on a workout, and if i have things I still need to do I split it up into 2 sessions.

How do you measure your progress? And how often?

I don’t often do body fat measurements and very rarely weigh myself. If I like what I see in the mirror and I feel its better than before then I am happy. However when it comes to being more serious with prep, we measure every 4 weeks and then adjust the training and diet accordingly.

What’s your take on cardio?

I believe cardio is important, but not in large amounts. You end up doing more damage than anything else. I enjoy plyometric based cardio, short bursts etc. I sometimes do a lot of supersets with my weight training so in the end it becomes like cardio, lol, but when it comes to show time we up the cardio to 45 mins a day.

What’s your secret to your shredded mid section and abs? What exercises would you recommend?

“You can do 1000 crunches every day but if your diet is bad then you will never have shredded abs. Abs really are made in the kitchen, what you put in (your mouth) is what you get out (abs), you can never out-train a bad diet.”

By simply cutting out simple carbs, refined sugars, alcohol and carbonated drinks I guarantee you will see a difference in just 3 weeks. I don’t do a lot of ab training, I do maybe 3 sessions a week that don’t last longer than 30-40 mins.

What are some of your strategies for the final week before a photoshoot or a competition? Do you believe in the hype of using sodium and water loading/de loading to look more shredded?

Unfortunately if all the players are playing the game that way then you have to consider it, yes. However, there are different, less harmful ways of doing these things. So you really need to have a good mentor/coach that has your health in their best interest because they will guide you in the right way of doing it.

Fitness models or bodybuilders?

Male fitness models

Favorite female fitness icon(s):

Jen Jewell, Jamie Eason, Jennifer Nicole, Michelle Preston.

Favorite Quote:

“Logic will get you from A- Z, but imagination will take you anywhere” – Albert Einstein

What competitions have you competed in and your placings?

2013

• NABBA Pretoria Classic | Miss Bikini
• WBFF SA | Miss Bikini Champion & Pro Status
• WBFF Worlds | 11th world ranking

2012

• Body beautiful | Miss Bikini Classic
• Fitness America | Miss Bikini | 2nd World ranking

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

I would tell anyone looking to change their lifestyle to evaluate why they want to make the change and then to understand that they must do it for themselves and have a passion and a real desire to want it, and then to give it your all. Because, at the end of the day, you are the only one responsible for your results. I always tell my clients that.

“I have them for 1 hour out of 23, what you do in those other 23 hours when I am not there is your responsibility and if you cheat, you are only letting yourself down.”

Its not easy to be motivated and driven every single day, but the “yes” thats burning inside of you needs to resonate in everything you do. And when you have reached your goals, it was all you, no one can take the hard work that you put in away from you.

Where can people get hold of you?

• Facebook: Ashleighfrost
• Twitter: @Ash_Fitspo
• Instagram: @ashleighfrostwbffpro
• Email: info[at]fitspiration.co.za

The post One On One With WBFF Pro Ashleigh Frost appeared first on FitNish.com.

Quick Stats

Name:  Alex-Maud van der Westhuizen
Age:  20
Competition weight:  49 Kg
Current weight:  52 Kg
Current city:  Potchefstroom, South Africa
Occupation:  Student

How did you get into this lifestyle?

I always had a passion for exercise, sports, gym and well just being active. When I finished high school my brother and Richard told me that I should compete, at first I thought they were kidding…me on stage in a bikini?! Never!

“I thought to myself! I’m too shy to even speak to some of the people I know haha.  So I did my first novice beach bikini competition last year April, without really prepping for it, kind of a last minute decision and fell in love with the sport!”

Since then I only started with the serious gym thing and started working my way up. I’m currently still learning a lot myself, and appreciate every bit of advice. It is a lifestyle and it’s in my nature!

What do you love about it and how do you stay motivated and disciplined to stay on track with your training, and your diet?

To be honest there isn’t much that I do not like.

“I love the training, all the great people I’m getting to know, the self-confidence I am developing and a lot of knowledge that I am gaining through all of this. Not only knowledge about training, dieting or competing but of the real world out there.

Seeing the changes to my body, other people noticing the changes, girls coming to me for advice, the great compliments that I receive from people I never met before in my life, and just knowing that I am motivating others, motivates me!”

My awesome gym wear, sponsored by Getlogged Lifestyle, also helps me to stay on track. I never ate much junk food or sweets in my life, not that I never did, I probably still had more than I should have; But eating right is not that bad or hard as people make it out to be. I don’t always have the money to stick to a perfect diet (I am only a student), I just try to eat as clean as possible and try to eat more or less according to the diet that my friend, Cindy Marshall, worked out for me. I like to treat myself with Supashape goodies to satisfy my sweet tooth.

“I love training so it’s easy to stick to it, if it’s hard it only challenges me. If I can’t complete a set I will try each week to improve, which can be tough if your mindset is not right. If you want to control your body, you first have to control your mind.”

What were some of the mistakes you made when starting out in the gym?

I made a few small ‘form’ mistakes in my training on certain exercises, like turning my hands a little outwards or something like that. My brother helped me with that, and now my best friend and also boyfriend, Richard, if he sees that I am not turning my hands for example. I don’t really know about any other major mistakes that I made or maybe still make, until somebody tells me. So I think I am doing an OK job.

What competitions have you competed in and your placings?

2012

• BBSA IFBB NW Novice and Development Show | Beach bikini | 1^st
• Miss SA Xtreme | Beach Bikini | 1^st
• TTT Nutrition Classic | Beach bikini | 2^nd
• BBSA NW Provincials | Beach bikini | 1^st
• BBSA IFBB South African Championships | Beach bikini | 1^st
• BBSA IFBB World Championships | Beach bikini | No placing

2013

• Nabba Pretoria Classic | Beach bikini | 2^nd
• WBFF South Africa | Beach bikini | 5^th
• Miss SA Xtreme | Beach bikini | 1^st
• IFBB H&H Bodybuilding and Fitness Classic | Beach Bikini | 1^st

I also received my South African colors.

Tell us a bit about your experience competing in Budapest at the Ifbb Worlds in 2012?

I was still new to the whole competing thing, and didn’t know much about stage presence and still feel that I need to work on it, but I was so excited! It was an amazing experience and I learnt so much. Next time, if I am lucky enough to get another chance, I will do better!

“The fitness industry overseas is just so big and so intense, I get goose bumps just thinking of it.”

“If you could only experience how much those people love what they do and how good they are at it, you would get so motivated by them.”

The competitors over there are magnificent and have excellent physiques. If you want to compete internationally, you will need the whole package, which is not all just about your body but a lot about how you present yourself and what makes you stand out in a line-up, as big as 20 or more girls, whom all look top standard. I honestly think that a judge has a very difficult job to do.

What are your future plans?

I am currently a student at NWU in Potchefstroom, where I am studying MBW in Recreation, working to get my honors degree in bio kinetics. I am thinking about going overseas for maybe just a year or so to get good experience in the workplace after studying. After that I would love to find a job in Cape Town, where I would work until I have more experience to open my own practice.

“Competing wise…I don’t intend to stop until I feel that now is the time, which might be never.”

I would love to get my pro status in IFBB, but it isn’t that big of a dream of mine at this stage of my life.

“I feel that I have a lot of time to still compete and I don’t need a pro status to feel that I achieved something, because through just competing I have already achieved so much. The changes I make to my life, the people that became apart of it all, and being fit and happy when competing makes it all worth it. And let’s not forget the trophies haha.”

How do you manage to keep a balance between everything?

It is hard to say no to friends all the time and to say I can’t eat ice-cream, pizzas and so on, but you don’t always have to sit at home and eat your chicken or fish. I usually take my food with me, take healthy snacks to the movies or picnics and try to alternate in a certain situation.

“I try to do things on my cheat meal days, but all my friends know me like this and support me in every way. Some of them even join me! I don’t drink and I have never been much of a party animal but I do love to hang out, dance the night off and do “normal” things as many would like to call it.”

I always train in the afternoons and if it happens that I can’t gym, it won’t hurt missing it, as long as I eat healthily. People often have a misconception of healthy eating.  Most times, healthy eating, is my diet.

Take us through an average day of yours:

• I get up at 5 am if I need to study, otherwise I’ll get up at 6 am.
• Go jogging with my friend at 6:30 am and eat my oats and egg whites when I get back.
• I then check what time my class starts, get ready and go to class.
• Then come back home to do my work, study or whatever jumps up. Don’t forget that in-between everything through my day I eat, like five times a day and clean my flat as well!
• In the afternoon, normally about 5 pm, we go to the gym, my favorite time of the day.
• Then, go home and relax, work or socialize a little (facebook, bbm, anything like that) and then sleep. Can’t go to sleep too late and can’t get up too late in the morning.

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

Keep it clean during and after and you will get the most advantages out of it. Never cut out all of your carbs and its good to have cheat meals.

“Off season should not be a time where you now can eat everything, everyday. Don’t go overboard, I personally don’t think that it is good for health to gain all that weight and then drop it that fast again.  Too much of anything is not good for you…”

What’s your favorite healthy meal?

I actually love every meal and don’t have a favorite, but if I had to choose my favorite healthy meal, it would be my oats and egg whites.

“I usually can’t wait to go to sleep just to wake up and have my oats!”

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 believe in all natural. I am not against supplements, but I want to do it the natural way. It will take me much longer to get to where I want to be, than it would take a girl using supplements, but I prefer it that way. I do drink shakes, because it is easy to take with during classes and works out cheaper than eating a lot of chicken, but I only drink one a day excluding weekends.

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

It must be a challenge, I am testing myself and my willpower and working to become stronger. During your weight training it has to burn, don’t stop when it starts to burn, because it works better through and after the burn. If I can’t do it today, I will work harder to do it another day! An average workout takes about 45 minutes to an hour.

How do you measure your progress? And how often?

I should be measuring myself, but I never stick to doing it, I don’t know why haha. I haven’t even measured my body fat once…still really want to do it. So I rely on Richard and my family and of course competition photos.

Do you utilize a lot of cardio in your training routine? What’s your favorite form of cardio?

It changes as I change my program and a lot of times I will do cardio if I have enough time. With my classes starting later, we go jogging early in the morning and that is my favorite cardio to do.

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

• Bridging
• Good mornings
• One legged dumbbell stiff dead lifts.

Fitness models or bodybuilders?

Well, I like the fitness models more, but have a lot of respect for the bodybuilders for what they do and achieve with their bodies.

Favorite female fitness icon(s):

Jamie Eason, and Michelle van Rooyen. I think there are so many others, but I really look up to Jamie for achieving so much and for learning from her mistakes. She is now helping girls to work their self to the top in the fitness industry the right way and not the way she did.

Favorite Quote:

“Alle goeie dinge kom met tyd… All good things come with time.”

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

Anyone can achieve their ideal physique, you just have to really want it and be willing to give up some of the sweet stuff.

“Start with your mind and then your body. It might take a very long time and even feel forever, but don’t give up because hard work will pay off.”

You might just give up only one more step away from your ideal goal, and you would have never known what you could have achieved.

So my advice to anyone wanting to achieve their ideal physique, is to believe in yourself and know that you can!

Where can people get hold of you?

• Facebook: Alex-Maud van der Westhuizen
• Email:  alex-maud[at]hotmail.com

Photography Credits

• Robynne Fitzpatrick
• Bee Photography
• Senepe Studios
• Q.W.E.R.T.Y Photography

The post One on One With 20 Year Old, Multiple Beach Bikini Winner, Alex-Maud van der Westhuizen appeared first on FitNish.com.

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 too serious; just cardio and the circuit! My Dad used to do Bodybuilding Shows so I would tag along with him to the gym every now and again!

“About 2 years ago, I met a very influential man in the fitness industry and I decided to start training to compete!”

Did it come easily for you or was it quite a ‘life’ adjustment?

Because I have grown up in a fairly active family it came quite easy. I am also SO passionate about being fit and living a healthy lifestyle that it really is something I enjoy!

What do you love about it?

I love knowing that my body is in its peak condition! Being fit makes doing anything and everything a lot easier and living a clean and healthy lifestyle ensures that I rarely get sick, always feel energetic and enthusiastic, and that I will have better luck with my health and body condition as I age!

What competitions have you competed in and your placings?

2012

• Fitness SA
• Body Beautiful SA, Bikini, 3rd

Last year I competed in my first show, Fitness SA. Although I did not place in the Top 10 it motivated me to work harder for my next show. I then competed in Body Beautiful SA and placed 3^rd in the Bikini Division line-up!

You were a part of the JAR (Nutrition Store) team. How did that work out and did it help with your training and dieting?

Being part of team JAR was and is amazing.

“This is a tough industry and having a group of people to support and motivate you all the time is great.”

It is also nice to have a team of people with different knowledge about training and dieting. We can all put our minds together to better our understanding of what works and what doesn’t!

What are your future plans?

This year I plan to compete in 3 or 4 shows, the main one being WBFF SA on the 19^th and 20^th of July! I also want to do a nutrition course and try to get more involved in helping other people get into the fitness competition scene! I love helping people with training and nutrition and it is my dream to one day, make a career out of it!

Take us through an average day of yours:

Because I work full time I have a very early start to my day!

• I wake up at 4:30am, gulp down my Titan Labs Isomax or Slim Core shake and go to the gym. I’ll do a small amount of cardio (just to get the blood flowing) and then hit the weights section!
• After that its home to shower, eat and get to work by 8am.
• During my contest season I will normally hit the gym after work (two or three times a week) to get in an extra bit of cardio.
• Then its home to chill, prep my meals for the next day and get to bed for some beauty sleep

Give us a description of your philosophy on your diet:

I have quite a balanced philosophy on my diet. I don’t believe in a so called ‘Diet’, I believe that you should eat clean (no processed foods) and eat regularly! I eat 5 – 6 small meals a day and I ensure I get a good amount of Protein, Fats (the good types) and Carbohydrates (Low GI).

Here is a sample of my meals that I pretty much stick to all year round:

• 5am: Titan Labs Isomax/ Slim Core Shake
• 7:30am: 50g of Oats and 3-4 Egg Whites
• 11am: Chicken Salad with Avo/Nuts
• 1pm: Chicken Breast with Vegetables and Sweet Potato/Brown Rice
• 4pm: Another Titan Labs Shake and Some Almonds
• 7pm: Lean Protein Source (Chicken/ Fish/ Ostrich) with Vegetables
• 10pm: Slow release protein (Low Fat Cottage Cheese/ Titan Labs Aftermath)

What keeps you motivated and so disciplined to get through your training and sticking to your diet day in and day out?

I find that I am most motivated and disciplined when I stick to a routine and have a goal to work towards!

“Setting goals is something you should do every month. I make sure the goals I set are realistic and are measurable.”

Every month I sit down and measure my current goals, and then re-evaluate them accordingly. Without goals there would be nothing to work towards! And without a routine it becomes very hard to maintain discipline!

What’s your favorite healthy meal?

I absolutely love the good fats! Avo’s, Almonds, Peanut Butter; I could eat these all day every day! I also love my Titan Labs Aftermath Dessert Protein! It is such a good thing to eat before you go to bed because it keeps a constant source of energy for your muscles while you sleep AND it tastes like chocolate mousse! I always make mine and put it in the freezer for a bit so it is like chocolate ice-cream

What’s your supplementation like?

There are a few supplements I use on a daily basis:

• Multi-vitamin: This is essential when you train on a daily basis
• Protein Shake: A quick and easy way to get your protein requirements, and great for when you are on the go, need to have a snack OR straight after a training session!
• BCAA’s: These are essential when you train. They aid in muscle recovery and also prevent the breakdown of muscle tissue. I mix a serving of Glutablast and Amino Rush from Titan Labs and sip on that while I train. It tastes great and helps your muscles while you train!
• Fat Burner: Only during my competition season! Good to help get leaner for my shows! I would highly recommend Xcelerate from Titan Labs – it is by far one of the best on the market these days!

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

I don’t believe that you need to spend hours in the gym every day! I spend about 45-60 minutes at the gym and believe me that is more than enough. As long as you make that time count! I do a split training program, so I train each muscle group once a week (except for legs).

So for example I will train:

• Chest on Monday
• Quads on Tuesday
• Back on Wednesday
• Hamstrings and Glutes on Thursday
• Arms and Friday
• Shoulders on Saturday
• Sunday’s I rest!

How do you measure your progress? And how often?

I do not believe in the scale! Body weight is such an ineffective way to track progress, especially because muscle weighs more than fat! I believe it’s how you feel, look in the mirror and fit in your clothes!

What’s your take on utilizing cardio in your training regime? What’s your favorite form of cardio?

Like I said earlier I always do a few minutes of Cardio before I start my weight training session! My favorite type is High Intensity Interval Training. This is bouts of high intensity cardio with rests in between! So for example I will sprint for 1 minute and then walk for 1 minute for up to 20 minutes.

I also do steady state cardio once or twice a week. That is medium intensity cardio for a longer period of time (about 40-60 minutes)

What’s your secret to having rock solid abs? What would you say are some of the best exercises women should include in their ab work outs?

The key to Abs is Diet! You can do 1000 sit ups a day but if your diet is wrong you will never see those abs! So keep your diet clean. I love to do weighted crunches and leg ups!

Fitness models or bodybuilders?

The person who I look up to most, the one that got me interested in this industry, is Jaco De Bruyn. He has been a Mentor and an Inspiration from the get go. And then of course there is my coach, Kirk Wentworth! He is the most knowledgeable, passionate and helpful person I know! He really has helped me get to where I am now and helps me with all of my competition prep!

Favorite female fitness icon(s):

Wow I have so many! At the moment I must say I have a bit of a crush on Bella Falconi, her physique is just mind blowing! I also follow Anna Delia, Jamie Eason, and locals such as Anna Wood!

Favorite Quote(s):

This one sums it all up:

“Eat Clean. Train Mean. Stay Lean.”

I also love

“It never gets easier, you just get better.”

What were some of the mistakes you made when starting out in the gym?

Thinking that cardio was going to give me a toned physique! I see so many girls at the gym every day slaving away on the treadmill and their bodies never really seem to change! I also don’t think people realise how big a role your diet plays in seeing the results you want!

“Girls need to stop being afraid of both the weights section and protein shakes!”

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

Take it one step at a time. Too many changes at once can become overwhelming and disheartening. Also make sure you get proper advice from someone who knows what they are talking about. I’ve seen some crazy diets and programs given to friends that are just ridiculous!

“My rule of thumb is that the person you get your advice from, should have the physique you wish to achieve, that way you know that it worked for them and should in turn work for you!”

Where can people get hold of you?

• Facebook: Roxy Firmani Fitness Model
• Twitter:  @RoxannePaige
• Email:  roxyfirmani@gmail.com

The post One on One With Bikini Competitor and Team Jar Member, Roxy Firmani appeared first on FitNish.com.

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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Photography By:

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