Quick Stats

Name: Michelle Van Rooyen
Age: 25
Height: 5’6
Competition weight: 123 lbs
Current weight: 125 lbs
Current city: West Palm Beach, USA.
Occupation: Online Trainer and fitness model

Have you always lived a fit lifestyle? How did you get started?

I have always been very active, I played a lot of sports throughout school and my family was always quite active.

I went to watch a male friend compete in a fitness show and I saw the beautiful girls on stage. I wanted to look just like them and so I started researching how to get into shape. I read tons of fitness magazines and googled ways to build lean muscle and cut fat. After putting this knowledge into practice for a while someone came up to me in the gym and told me that I would be silly not to compete.

I found a show to do, trained my butt off and won my first show.

I loved the adrenaline rush of being on stage and the sense of achievement that I entered one each month after that for the rest of the year! It was so much fun and I won my first 8 shows! I’ve been addicted ever since.

How do you manage to stay motivated and consistent throughout your training and eating right? Do you think it requires a lot of sacrifices?

I feel good about myself when I am in shape, I have confidence to wear whatever I like and that is important for me.

I am also very competitive and know that if I am not consistent, someone else will be. I want to win. It’s not possible to maintain a great shape if you are dieting just for a show. It’s a way of life.

Unfortunately there are a lot of sacrifices. Socially, people don’t understand when you don’t want to drink alcohol and it can be hard at times but it’s all about priorities I guess. I have experienced so much more by committing my life to fitness than the people I know that drink and  party every night.

I remember the experiences the next day! That’s for one thing.

You seem to love travelling, tell us a bit about your latest travels and was it easy to carry on training while travelling?

I do love travelling! It’s the best thing I have ever decided to do!

Over the last year I have travelled from South Africa to New York, Miami, LA, Palma Mallorca, France, Italy, Spain and Thailand.

Within these areas I have travelled to many different cities and experienced such amazing sites, food and cultures! Dieting while travelling is especially hard.

The trick is to always choose a protein option when eating out, ask for everything grilled, not fried and drink as much water as possible. I make sure I exercise wherever I am.

Whether I find a gym to go to in the area or just run on the beach, I make sure I fit it in! I also like to do outdoor activites like paddle boarding, swimming, surfing, wakeboarding etc all of which is a workout too but it is just fun holiday living!

Tell us a bit about your bootcamps that you ran, and your style of training used in it?

I ran private exclusive bootcamps from clients homes. This was usually held on a tennis court with a bunch of mums and their friends. The mums loved it because they could bring their kids along and they could watch them there too.

I saw amazing results with my clients. We incorporated a variety of training styles into the workouts, including kettlebells, TRX, slow steady state cardio, plyometrics, weight training, circuit training and body weight movements.

What are you currently busy doing and what does the future hold for you?

I am currently working on improving my website so that I can reach more women around the world, I will be travelling until October and will compete again around that time, probably at the Vegas show.

I would like to achieve my Fitness Universe Pro card and win worlds.  I would also like to give motivational talks to high school girls around the world.

I would like to get involved in corporate wellness seeing that I completed my Bachelor of commerce in Industrial and organisational psychology so I would like to fit that in with my personal training qualification.

Take us through an average day of yours:

• In the week I wake up and do a morning cardio session, usually HIIT on the treadmill.
• Then it’s time for breakfast.
• I work from 8 until 5 doing personal and online training  and make sure I have my lunch and two snacks in between then I go straight to the gym to do my strength session which will include weights and plyometrics.
• When I get home I will have dinner and do a bit more work before retiring.

On weekends I wake up a bit later, go to gym and then meet friends for brunch, go exploring or do something outdoors like hiking or go to the beach and then maybe go out for a dance with some friends in the evening.

Do you follow quite a strict diet? Give us a brief description of your philosophy on your diet:

I stay away from wheat, sugar, milk and alcohol. I eat low GI carbs and include all kinds of fat into my diet.

My Diet consists of:

Breakfast:

• Oatmeal with coconut, cinnamon, raw honey and cranberries

Snack:

• 2 fruit

Lunch:

• Chicken, lamb, pork or beef
• Rice or sweet potato
• Green veg

Snack:

• Almonds/olives/avo

Dinner:

• Fish or chicken
• Salad
• Greens

Snack:

• Almonds

What are your top Nutrition tips for keeping in shape?

• Stay away from alcohol!
• Avoid refined food.
• Drink a glass of water before each meal and as you wake up.
• Have some protein in every meal.
• Never cut out a food group, you need carbs, fats, and protein.

Do you weigh all your food and track the numbers when it comes to calories of everything you eat?

No, life is too busy for that. I just make sure that whatever I put in my body is natural.

If I am hungry after a meal I will just eat more protein and veg to fill myself up. There’s no point in being hungry, I need energy to do awesome stuff all day!

Do you think it is necessary?

It is necessary in the beginning to get a feel for how much you should be eating, especially if you may be over eating but I don’t think it’s maintainable if you want to live a normal life of going out for dinners with friends etc.

I train harder so I can eat more, it works.

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

I like to keep my heart rate up at all times to burn calories.

Doing weight training does that and tones the muscles well. I do 20 minutes of cardio and then 30 minutes of weights and plyometric training.

A month before a show I will split my training into cardio for 30 minutes in the morning and weight training in the evening for 30-45 minutes.

What are some of the other types of exercises that you enjoy doing?

All water sports!

• Wake boarding
• Jet skiing
• Diving
• Trying to surf lol
• Action netball
• Dancing

What other specific forms of exercise in your opinion can ladies benefit from in addition to weight training?

Yoga is fantastic, it helps me when I start feeling aches and pains from training hard. It’s also very relaxing and provides great flexibility. Dancing a lot will also give you a great body, dance every night!

What are your 3 favourite exercises?

• Lunges

Good for toning the gluteus and legs. If you want a small round perky bum then lunges should become your best friend.

• Jump Squats | Gluteus

If you want a bigger, rounder, fuller bum then squats are essential. The explosive movements activates your fast twitch muscle fibres which help create that rounder stronger look in the muscle. It keeps your heart rate up and burns a ton of calories.

• Sprints

Fat burning and lean muscle mass.

What advice would you give the ladies to developing strong and fit legs?

Train your legs 2 to 3 times per week and make them a priority. Do weighted exercises to tone and build lean muscle to have that strong but sexy look.

Sprint, lunge and squat!

Your flexibility is incredible! Do you place a lot of emphasis on stretching in your workouts?

I stretch after every workout for 10 minutes and try to get to a yoga class once a week if I can. Stretching is essential to prevent injury, to help with recovery and to lengthen your muscles.

I love stretching.

What tips and stretches can you give to someone wanting to get more flexible?

• Stretch every day after your workout or a hot bath when your muscles are warm.
• Sit in the stretch for at least 15 seconds.
• Be consistent and push yourself further each day.

Fitness models or bodybuilders?

Fitness model without a doubt. I can appreciate the hard work that goes into body building but I don’t think its sexy.

What is the most common question you get asked?

You’re from Africa? But you’re not black???

Lol, No comment.

Favorite female fitness icon(s):

Jamie Eason and Michelle Lewin.

Favorite Quote:

“In the end we only regret the chances we don’t take.”

What is the one thing you see people do in the gym or when training which you would like to see less of?

Men throwing down their weights!

Best piece of advice you ever received?

Don’t forget to stop and smell the roses.

What are some of the highlights of your competitive history?

• Miss body beautiful | Bikini
• Mr and Miss Fitness | Bikini
• Miss Bikini Universe | Tall Bikini
• WBFF Pro card
• FAME pro card

Where can people get hold of you?

• Instagram: mishinfit
• Facebook: Michelle Van Rooyen
• Twitter: mishxtreme

Related Images:

The post One On One With WBFF Pro And Bikini Champ, Michelle Van Rooyen appeared first on FitNish.com.

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:

The post One on One With Marketing Student, Former Golfer And Beach Bikini Athlete Christy Griffiths 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

Related Images:

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