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: Charlie
Height: 1,80m
Weight: 84 Kg

Name: Alex
Height: 1,80m
Weight: 80 Kg

Age: 22
Current City:  Vredendal, Western Cape (outside Cape Town), South Africa
Occupation: We are farmers, working with our dad, and focusing on grapes for the first quarter of the year.  Thereafter we grow various vegetables for the food market.

How did you guys get started and what got you started in ‘fitness’ and modeling?

Alex:

I started training from a young age.  I’ve always admired other fitness models and that motivated me to start training with weights and being more active.  I enjoy seeing results, and living the healthy lifestyle consistently inspires me to keep pushing harder!

Charlie:

It started in school.  I was always interested in fitness and a healthy lifestyle as well as pushing myself to new limits. Then it became a bit of an ‘obsession’ to be fit and strong.   It’s also really nice to have energy and training helps you to keep the energy levels up!

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

Alex:

Results, definitely!  And feeling good and confident in a crowd or when I take my shirt off on the beach!

Charlie:

Always wanting to look and feel better and knowing that one-day I’ll reach the top of my career and ultimate health.

What are your current and future plans?

Alex:

I want to enjoy the life on our farm, but also work hard in the gym. I want to achieve great levels of success in my fitness career!

Charlie:

To get my body in top shape, by having great health at the same time.  I also want to continue developing a healthy lifestyle and inspiring others to do the same.

Are you two competitive towards each other?

Alex:

Yes we are for example, if his back muscles look better than mine it motivates me to push myself extra hard.

Charlie:

Yes very much so, we like the challenge; comparing our strengths motivates us to better heights.

Who do you think is stronger and/or fitter out of the two of you?

Alex:

I don’t really want to say anything, ha ha, but we all have our off days! and our on days!!!

Charlie:

Some days its Alex and some days its me. We are both better at certain things/in certain fields/ challenges than the other. We both have our good and bad days.

Take us through an average day of yours:

“Please note that farming has many facets and seasons. So responsibilities change each day. The basic routine, re food and meal planning and gym will stay the same but each day brings new challenges and added responsibilities on the farm. We are busy 24/7 and have little time to socialize. So time management is essential.”

Give us a brief description of your philosophy on your diets? Are you guys quite strict with your diet?

Alex:

I’m not as strict as Charlie but the last 2 weeks before a shoot I try to eat properly and stick to my diet/meal times.

Charlie:

“You are literally “what you eat.” I believe in 70 % diet and 30 % workout = 100 % Healthy mind and body.”

We have a good routine that is lenient to an extent. But when we prepare for a shoot we go all out and our diet and exercise is very controlled and religious.

What are your top nutrition tips?

Alex:

• Keep your diet clean
• Plenty of water
• A lot of small meals throughout the day

Charlie:

• I believe in “green is lean”
• “Keep it natural”

What supplements do you guys use if any?

Only salmon Oil, tissue salts and an iron supplement.

Give us a brief description of your philosophy on your training?

Alex:

I like to experiment now and again with a new exercise. I like to target different muscle groups. Any exercise is better than an exercise you didn’t do! Go all the way!

Charlie:

My philosophy is “go all out, beast mode.” Also “train insane or remain the same.” We do different workouts and routines all the time. We change routines to target different muscle groups and try to learn more intense new and better exercises.

Do you guys workout together?

Yes we do work out together. We are part of a group of friends who all follow a healthy diet and lifestyle. We try and motivate each other to push our bodies to the extreme.

What are your three favourite body parts to train?

1. Shoulders

2. Arms

3. Chest

We get the most “pump” out of these 3. It’s where our strength lies.

What sports are you guys into?

Rugby. We support the Stormers team. We like all action sports but at this stage we don’t get a chance to do much, other than gym and work. We have a farm background and are avid sportsmen. We have done everything from tricycles, bicycles, hunting, athletics, 4×4’s ,canoeing, fishing, spear fishing, skiing and so forth. We love all extreme outdoor sports basically. We like extreme sports as well, and enjoy watching the Xgames.

Do you have any plans to enter any fitness competitions in the future?

Yes we are open to all challenges and opportunities and will see where the future takes us!

What is something most people don’t know about each of you?

A lot of people don’t realize that we were not as close as we are now. We now have the same friends and interests and are much closer and push each other to be successful in everything we do.

Do you each have your own separate hobbies that you enjoy, or do you do most things together and mostly like the same sort of things?

Alex:

I like spending time with my friends and socializing. Doing things on the farm and especially outdoors. I like to stay busy and active and love being with people.

Charlie:

We have our own hobbies. I love water sports, diving, fishing etc. I also like motorcycles, speed and new challenges.

Favorite Fitness Icons:

• Jaco de Bruyn
• Lazar Angelov
• Roman Dawidoff
• Jandro Paxton
• Barry Cohen

Favorite Quote(s):

Alex:

“Life is fruity and Happy go lucky.”

“Pain is only temporary.”

Charlie:

“Your future is created by what you do today, not tomorrow.”

“Fitness is not a destination, but a way of life.”

Advice for someone wanting to get into modelling?

Alex:

Look in the mirror, what you put in you get out. Look after yourself! Your body is the only thing you get for free in life so look after it.

Charlie:

Find a good agent, sound contract and be patient. Don’t rush into things and always handle business professionally. Also give it your all. You have one good shot in life and use it! You snooze- you lose!

Where can people get hold of you?

• FaceBook: K2 TWINS
• Twitter: @K2brothers
• Instagram: K2brothers
• Email: info[at]k2twins.com

Photography Credits

• Dylan Kruger
• Louis D Botha
• Johan Stephan 

The post One On One With The 2 Models And Farmers, The K2 Twins appeared first on FitNish.com.

Quick Stats

Name: Marcelle Collison
Age: 26
Height: 1,72 m
Comp weight: 62 Kg
Current weight: 65 Kg
Current City: Johannesburg, South Africa
Occupation: ISSA qualified Personal trainer, ITEC qualified therapeutic Massage & Beauty Therapist. At the moment I do a lot more personal training and management.

How did you get started with your training?

I had always been very active at school. I started training at a very young age too. I grew up in a very health conscious family. My father use to train me after school.  I use to go to the shows as my father prepped a few athletes too. Watching all the ladies really motivated me from a young age.

About 2 1/2 years ago I started taking it a lot more seriously and met up with Louise Van Der Nat. She helped me get started on a 10 week program.

How do you manage to stay motivated & consistent throughout your training and eating?

I work with a phenomenal coach and check in every week. This really helps keep me on track.

“Every year I make a vision or goal board of what I would like to achieve within that year, this reminds me everyday what I am ultimately working towards.”

I surround myself with like minded positive gym bunnies and health conscious people, creating a good support structure.

What made you decide to enter your first competition? Was it difficult to get into?

I worked with Louise, and we aimed at a 10 week challenge to see what I could achieve. From there I had such good results that Louise encouraged me to enter. It was difficult to get into in terms of eating but my training was the fun part! Louise would do my check in’s, meal plan and training program and I would train myself.

You have done extremely well in a relatively short period of time, already being chosen to compete overseas in Poland and at the Arnold Amateur in Ohio Columbus. How did you manage to stick to your meals with all the traveling?

It can be very difficult if you are not prepared. When I travel I prepare all my meals for the flight to see me through until we land, from there I would go to the local market and buy food and make it myself. I prefer staying in self catering accommodation as I can cook all my own foods, therefore knowing how it’s made.

As for Poland, when we got to the hotel, they really catered well for the athletes so we were very fortunate. They would lay the food out in a buffet fashion and label what the food was and if it had salt or not, so they were very particular!

When we went to the states I was allowed to take all my food on board even when changing flights as long as there wasn’t chicken or beef.

What are your future plans?

“After competing at the Arnold’s in Ohio Columbus recently, my goals are definitely to get back there!”

The whole experience really opened my eyes to how big the fitness industry is in the States!! I would love to relocate to the States for a while to learn and grow in the industry and to be an Ambassador to a top supplement brand. I am ultimately working hard towards a Pro card one day!!

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

• As we all know healthy eating/dieting plays the biggest role in reaching your goals!!
• I eat small regular, balanced meals (eat every 2 1/2-3 hours)
• I believe that our diets should contain protein, good fats and complex carbs. Just change your ratio according to what you are trying to achieve.
• “Off season” isn’t a time to let loose and go mad and eat what ever you want, as we would say, eat clean or eat lean! No OFF season!! (eating clean = off season) (eat Lean = pre comp!)

What are your top nutrition tips?

• Keep a balanced ratio between proteins, good fats and carbs in you meal plan, don’t eliminate one, just change your ratio between the three.
• Get your greens in!
• Don’t rely on protein shakes to get your nutrients / protein in; eat good solid meals where you can!!
• Feed you body healthy balanced meals every 2 1/2 – 3 hours.
• Drink plenty of water!
• Keep a journal and log your meals and progress!
• Preparation is key!!

When someone asks you about supplements, what is your response?

“Supplementation,” exactly what the word says, it’s an add on to what you are already doing.

“You have got to be training regularly and eating healthy, then only add on to that to help you with what you are trying to achieve.”

The basics I would use:

• Optimum Nutrition Hydro Whey after training,
• Glutamine, Optimum Nutrition CLA daily, Optimum Nutrition Multivitamin daily.
• As for fat burners etc, once you have been eating healthy and training consistently and you have hit a bit of a plateau then yes add a fat burner to move to the next level.

What do you think are some of the biggest mistakes or myths that many girls fall prey to when starting out with training and dieting?

• MYTH #1: In order to lose weight they need to eat less?

False, you need to feed you body small healthy meals regularly to speed up your metabolism. Food is fuel!! If you want to operate/function at an optimal level, you have to feed your body good, balanced nutritional food!

• MYTH #2: Training with heavy weights is going to turn you into a body builder overnight?

False! Ladies, we do not have that much testosterone in our bodies to do this as men do! The more muscle we have the more our bodies will use fat as a source of energy! What training hard and using weights will do, will give us a beautifully toned body!!

• MYTH #3: I have heard ladies complain about fat burners not working but when I ask about their eating, they tell me they eat what they want and just take a fat burner to cancel it out?!?!

Um… Nope, you are wasting your time and money!! When you start training  and dieting/healthy eating I wouldn’t recommend a fat burner until you have stuck to your program for a few weeks!! Don’t rely on fat burners! Do the hard work in the gym and in the kitchen!!

• MYTH #4: The more cardio the better/faster you will lose weight??

Nope! I like to think of it as the quality of my workouts not the quantity (Time!)! If you are eating clean/lean you shouldn’t have to spend hours on the treadmill!! Be consistent with your training and healthy eating and you will get results!

Some people find it really difficult to stay away from the gym and from training, do you believe in scheduling some time off during the year AWAY from the gym??

Rest plays a vital role in what we do!! I train 6 times a week and rest on Sundays. After a competition I would definitely rest, if it was a small one I would take two days off, but at the end of the year and after the big competitions I would generally take about a week off from training! This time allows for the body to recover!

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

• Train for what you want to achieve…. If you want to be a bodybuilder train like a body builder, if you want to be a fitness bikini athlete, train to suit/meet your goals!!
• Be smart about the way you train, if your problem area is your legs and booty then add another session in during the week instead of spending an hour on biceps and triceps! (Ladies)
• Keep a journal for your training to keep a record of your progress!
• I train up to 6 times a week, cardio in the morning (usually 45 minutes)and weight training in the afternoon (usually 1 hour max depending on the body part I’m training).
• Stretching is very important so make time to stretch before and after your sessions!!

How do you measure your progress ? And how often?

I check in with my coach on a weekly basis. I take pictures of my body, front, side and back. I weigh myself once a week and do tape measurements as well as a 9 point caliper measurement once a week.

What advice will you give the ladies who want a flat tummy?

When they say “Abs are made in the kitchen,” they aren’t lying!!

My tips for a flat tummy:

• Be consistent with your healthy eating as well as your training!
• Do you stomach crunches/core stabilisers in the gym!
• Avoid Alcohol!!!
• Avoid bread and excess dairy!!

What are your 3 favorite exercises?

I love training in general but thoroughly enjoy:

1. Heavy dumbbell or barbell shoulder press! (shoulders)

2. Weighted Curtsey lunges (legs and booty)

3. Lying/seated leg curls (hamstrings)

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?

It all depends on the look you are going for and what your category requires! If you prep well you shouldn’t need to do drastic water drops, but again this depends on what you are trying to achieve. I generally include sea salt/Himalayan salt in my diet but coming closer to competitions or a photo shoot I would cut it out, as well as sweeteners and sauces. Closer to a competition/photoshoot I would really tighten my eating plan and eat as lean as I can! Protein and veg and good fats! The night before we usually start carbing up.

Fitness models or body builders?

I have a tremendous amount of respect for body builders and my Favourite bodybuilder is Kai Greene!! But personally I prefer the “Men’s health,” athletic male fitness model look!

Favourite Female fitness icons:

“The Reis” – Larissa Reis (Hardcore Reis), the beautiful Erin Stern and Nicole Wilkins.

Favourite Quote:

“Obsessed is a word the Lazy use to describe the Dedicated!”

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

• Set realistic goals!
• Get a good coach and work with a plan specific to what you are trying to achieve!
• Be patient and consistent!
• Train hard and Eat Clean!!!
• This is a lifestyle change so it’s not going to happen over night!
• Track your progress and take photos!
• Prepare all your meals before you go to bed, all ready for the next day!

What competitions have you competed in and your placings and divisions?

I am a Body Fitness / Figure athlete over 168cm.

2014

• Arnold Amateur in Ohio Columbus | 7th

2013

• IFBB SA Extreme | 2nd
• IFBB SA Champs | 2nd 

2012

• IFBB Novice Provincials | 1st
• Miss SA Xtreme | 2nd
• IFBB Senior Provincials NW | 2nd
• IFBB SA Championships | 1st
• Worlds in Poland

Where can people get hold of you?

• Email: marcelle.collison[at]icloud.com
• Facebook: Marcelle Collison (Marcelle Gouws)
• Twitter: @Marcelle_Col
• Instagram: MarcelleCollison

The post One On One With IFBB Arnold Amateur Competitor, Marcelle Collison appeared first on FitNish.com.

Quick Stats

Name: Cat Buys Rademeyer
Age: 26
Height: 1.59 m
Competition weight: 45 Kg
Current weight: 48.5 Kg
Current city: Johannesburg, South Africa
Occupation: Owner and Coach at CATabolic Studio

Have you always lived a fit and healthy lifestyle? What got you started?

I was born with fitness in my veins. Since high school, I wanted to be a trainer and be involved in Health and Fitness. 4 Years ago, I did my very first Body Building Show, Ms Body Beautiful SA, where in I placed 2nd in a large line up.  That was me, I was hooked.  Now it is my Profession and my Sport. So blessed to do what I love!!!

How do you manage to stay motivated and consistent throughout your training and eating?

My original inspiration was my hubby, he pushed me to my limits and was and still is right beside me every step of the way. Even a coach needs a coach wink wink.

“I also set up regular projects/goals to keep me motivated and in shape. Such as Public Appearances, Photo Shoots, and so on.”

What made you decide to enter your first competition?

My first Sponsors at that time suggested I do Body Beautiful SA. And well as you read earlier the rest is history…

Tell us a bit about your experience competing at the NABBA WFF World Championships in Greece. How was the experience and the experience of winning?

Wow, flashbacks and memories. Here we go.

The experience was truly something else, definitely not for the faint hearted. Me personally, I don’t do well with flying in general. Now try doing that while decarbing, and doing a water drop, plus only eating selected foods, and 4 Connecting flights! But we made it. It was truly something special, to see Greece, their cultures and way of living. But I was immediately in competition mode when we arrived, registration was the next day, along with stage composure, then the usual: Tan, Train, Tweak… And a good nights sleep before the big day.

The show, all in all was well organised, nothing we not accustomed to here in SA. Quality of the athletes were spectacular. I really love my federation of choice, we are all like a family. The whole SA Team, really stood together, and helped each other, it was beautiful.

“Im not going to lie, back in SA I don’t get nervous to go on stage, but internationally, I was extremely anxious. Whether it was the pressure of being on an International stage, the pressure of wanting to impress all my supporters and sponsors; or maybe even some jet lag. But once I was on that stage, my confidence  poised through, and I just gave it everything I had.”

Through the cramps, the nausea, the dehydration, I just pushed and pushed and pushed. When they had the awards ceremony, and started calling the placings, I kept waiting to hear my name, 6^th, 5^th, 4^th, 3^rd, oh my word, can it possibly be, i’m in the top 2… and there it was, in 1st Place, Cat Buys Rademeyer (I can actually hear the announcement as i’m typing this). I was ecstatic and so was hubby, screaming in the audience. A life long moment, filled with joy and gratitude, thank you Jesus, for ALL my blessings.. Amen!!!

What are your future plans?

To achieve my ULTIMATE ULTIMATE Physique to date, as I will be competing internationally for NABBA AND WFF, in Korea and Possibly Australia.  As well as keep on inspiring and assisting others to love their bodies and follow me into a healthy lifestyle.

Also to continue to grow with my sponsors and represent myself to the best of my abilities as a Professional Fitness Athlete/Model.

Take us through an average day of yours:

• I wake up 5 am, go to gym 6 – 7 am.
• Get hubby ready and off to work by 8:30 am.
• Then I start work, responding to emails, promoting myself and sponsors via social media, invoicing and general admin. Take my lil baby Boston Spike for a walk.
• Then 9:30 am I start training clients till about 1 pm.
• From 2 – 3 pm Online coaching.
• 3 – 4 pm my 2nd training session for the day.
• 4 – 5 pm promoting myself and sponsors via social media, invoicing and general admin or if I have any errands to run such as shopping etc. (through out this I have already eaten approximately 5-6 meals.
• We have dinner at about 7 pm. Family Quality time, Bath, Bed and Repeat…Including meal 7 and 8 in between. Lol, yes I eat A LOT!!!

“At times a whole or portion of the day would be dedicated to photo shoots, seminars, motivational talks, events and guest appearances.”

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

Over the last 6 years, I have come to the conclusion, that all body types are different, and need individual attention when starting an eating or training program.

“Although in general, I believe the best results come from a well balanced meal plan, with meals consisting of low gi carbohydrates, high protein, fruit and vegetables as well as sufficient fibre.  To ensure you get enough nutrients, minerals and energy to burn calories, see you through your day and of course your workouts.”

I generally eat very balanced high nutrition meals everyday off season, with a cheat weekend (I have a very fast metabolism). Closer to competitions, it becomes a cheat day 12 weeks before, and 4 weeks before, a cheat meal, stopping 10 days before.

Depending on how my body form is at the time, 4-6 weeks before, my diet becomes excessively clean, and if necessary I will do a carb drop 4 days before, and carb up the night before and on the day. Along with a complete water drop over a 3-5 day period.

What do you think are some of the biggest mistakes or myths that many girls fall prey to when starting out with training and dieting?

In the beginning, 2010, when I myself was new to the industry, I followed a prep plan, dropping excessive amounts of water and carbohydrates over a long period of time, +- 10-14 days.  I found this ineffective as I was lethargic, had no energy, and therefore had extreme mood swings. And on the day of the competition my body went flat and everything just looked too dry.  It’s better to go for a more healthy full and vibrant look for Bikini Model and Bikini Fitness Line ups. There is no need to go to the extreme, as long as you maintain throughout the year.

“Also, There seems to be a stigma around females and lifting heavy weights.  Majority of my clients or just ladies I speak to, are convinced that lifting heavy weights will in fact turn them into the next Arnold Shcwarzenegger.”

Power sessions in the gym, lifting those heavy weights, while paying attention to form,  movement control, posture, core strength and breathing, will only give you improved strength, muscle formation, minor muscle gains and leaner mass density.  Females have been created, with testosterone, yes, but not nearly enough of it to turn into the hulk.  On the flip side, if you are taking a form of steroidal substances to elevate your testosterone levels , yes then you will pack on pounds of muscle.

“I am living walking proof of this. I lift extremely heavy weights.”

For example:

• Side Shoulder Raises: 8kg Dumbells
• Shoulder Press: 10kg Dumbells
• Standing Hamstring Curls: 40kg
• Leg Extension: 55kg
• Squats: Olympic Bar with 15kg each side
• Leg Press: 120kg and so on..

But because I keep it natural and clean, my body in turn is only getting harder and leaner. With all the curves in all the right places.

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

My training is predominantly focused on medium to heavy weights. At the same time paying attention to posture, core strength, and controlling the weights.

“Slow controlled movements ensure the correct way of following the exercise through, giving you optimum results from your workout.”

2 hours a day, of which 20 minutes is cardio. 1 hour and 40 minutes weights and endurance. Split into 2 Sessions. Am and Pm.

How do you measure your progress? And how often?

By doing a regular body assessment on myself, about once a month, sometimes twice, depending how close I am to a competition.

What are your 3 favourite exercises?

• Squats

Targets the glutes and ensure a nice lifter firmer behind.

• Calves on the Leg Press Machine

In and out straight, for full muscle pumps, and optimum results.

• Bent over Shoulder Flies

These work your front, side and rear delts. Nothing looks better than a woman with great symmetry with shoulder caps, a firm behind and good shapely calves.

What advice would you give the ladies to developing a flat tummy?

Food! abs start in the kitchen, if you eat clean and healthy, you will have a flat tummy. To develop some further definition and abs, focus on regular, core and abdominal exercises.  Also drink at least 2litres of water a day, this aids in good digestion.

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?

Personally, I believe in staying in shape all year, not letting yourself go. Thus avoiding the extremes for a photo shoot, one should aim for a more vibrant healthy full look for photo shoots. I would normally do a very basic 2 day carb drop accompanied by a 3 day water drop. Ie. Day 1 2l Distilled Water, day 2 1.5l Distilled Water, day 3 500ml distilled.

Fitness models or bodybuilders?

Body Builders, like my gorgeous man

Favorite female fitness icon(s):

Ashleigh Kaltwasser.  I love her glutes and overall physique, and she it still very feminine, which is extremely important to me.

Favorite Quote:

“Our Imperfect Qualities are what make us Uniquely Perfect, Embrace them.”

What are your must haves for gym?

I am a fully sponsored Supashape Brand Ambassador as well as an Online Supashape 12 Week Challenge Coach, and I only use and believe in their products. I am also a proud brand ambassador for IFA –Iron Fist Athletic clothing  as well as Actos – Skin Shoes and my most recent Brand FakeBake for all my tanning needs.

Must haves for a power session in the gym:

1. Pre and Intra Workout: Supashape Amino Charge

(Can add in a Beta Alanine for more of a muscle pump and energy surge if you like –SSN/SPS/MUSCLE JUNKIE)

2. Post Workout: Supashape 100% Whey Protien

(Can add in BCAA Caps. Glutamine and or Vitargo for extra recovery and gains – SSN/SPS/MUSCLE JUNKIE)

3. Padded Training Gloves and Knee Wraps for Support on the Joints, especially for those heavy squats  (Fitness Junkie/MUSCLE JUNKIE)

4. The correct training shoes, to ensure optimal movement, especially for training legs. ACTOS SKIN SHOES allow your feet to be in and move in a natural form,  and are also great for preventing injuries.

5. Of course we need to look good so we feel great while we training, releasing happy endorphins and getting even better results  – IRON FIST ATHLETIC GEAR.

6. For Best Tanning results, safe and has many great benefits for the skin, I use FakeBake.

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

Do it for yourself, first, find a good coach to get you started, with your health as their first concern. Commit and Enjoy the Journey of sculpting your physique.

Tell us a bit about your CATabolic Studio? What exactly do you offer and who can join you there?

CATabolic is Aimed directly at Health and Fitness. Assisting men and women in weight loss, toning, as well as muscle building. Competition prep, all round. And Online coaching. One on One sessions are for ladies only. However I do online coaching for male and female clients.

What competitions have you competed in and your placings?

2013

• Nabba SA Pretoria Classic | 2nd
• WBFF SA | 6th
• Nabba SA Provincials | 1st
• WPF The Rossi Classic | 1st
• Nabba SA NATIONALS | 3rd

Selected to represent SA at NABBA WFF WORLD CHAMPS GREECE

• WPF SA CHAMPS | 2nd

Selected to represent SA at WPF UNIVERSE ITALY

• NABBA WFF WORLD CHAMPIONSHIPS GREECE | Womens Fitness | 1st

Selected to represent SA at NABBA WFF UNIVERSE – KOREA JUNE 2014

2012

• Nabba SA Provincials | 1st
• Nabba SA Nationals | 6th

2011

• WFF SA NOVICE | Bikini | 5th
• WFF SA PROVINCIALS | Bikini | 6th
• GYM PHYSIQUE GROUP | Bikini | 1st
• GYM PHYSIQUE GROUP | 1st Overalls
• Body Beautiful SA | Bikini | 1st

2010

• Body Beautiful SA | Bikini | 2nd

Where can people get hold of you?

• Facebook Page: Cat Buys Rademeyer – Supashape Ambassador
• Facebook Profile: Cat Rademeyer Nabba-Wff World Champion
• Twitter: @CatBRademeyer
• Instagram:  CatBuysRademeyer
• Email: info[at]catabolic.co.za
• Fit101: Cat Rademeyer NABBA WFF World Champion

Photography Credits:

• Roger wells Photography
• Soulby Jackson Photography

The post One On One NABBA WFF Womens Fitness Champion, Cat Buys Rademeyer appeared first on FitNish.com.

Quick Stats

Name: Sibabalwe Gladwin Mzazi
Age: 25
Height: 1.62 m
Weight: 55 Kgs
Current city: Pretoria, South Africa
Where do you train: Tuks Stadium, University of Pretoria South Africa
Occupation: Student

How long have you been running for and what got you started?

I have been running since I was in primary school but only became serious about athletics when I was doing my 1st year in university in 2006.

How do you manage to stay motivated?

What motivates me is improving from time to time and achieving my goals. Seeing other athletes doing well also keeps me motivated knowing that I can also do it.

What Bestmed Tuks Race are you participating in this year?

I will be running the 10 kms.

Have you done the Bestmed Tuks Race before?

I won the 10 km in 2012 with the course record but last year I came 4th as I had a race the following week which was my main focus.

What is your most notable running achievement?

“Winning a Gold medal in 10 000 metres at the 2009 world student games  and winning the 2013 world student games 21 km last year.”

What are your future plans?

“My main plan is towards 2016 Olympics but next year I will try to qualify for the world champs.”

I pursued studies in Sports Management at Vaal University of Technology where I obtained my ND: Sport Management and BTech: Business Administration. Currently I am studying BTech: Sport Management at Tshwane University of Technology.

Do you have any diet tips to share before a race?

The night before eat something that you are used to, don’t try something new.

Tell us a bit about your daily training?

I train twice a day from Monday to Thursday with a morning jog maybe 12- 17 km and then speed work in the afternoon. On weekends I do my long runs up to 40 km but I rest on Sunday.

What are your top training tips?

Listen to your body and don’t push it too hard.

Advice for someone training for their first marathon?

“Prepare in time because a marathon demands a lot of training and resting well.”

Where can people get hold of you?

• Facebook: Gladwin Mzazi

What is your message to everyone participating on the day?

Let’s go to the BestMed TuksRace and enjoy.

The post One on One With Long Distance Runner And Gold Medalist Gladwin Mzazi appeared first on FitNish.com.

Quick Stats

Name:  Luly Guerra
Age:  40
Height:  5′
Competition weight:  104 lbs
Current weight:  105 lbs
Current city:  San Antonio, USA
Occupation:  Nutritional coach

Give us a brief background on how you got into competing in Ironman competitions?

I have always been a gym enthusiast since high school. I really got into seeing myself as an athlete after completing a half marathon after I had my third child. I was suffering from post par-tum depression and running became my escape. Soon after, I started training for my first triathlon, which then became half Ironman races. I knew I wanted to become an Ironman and I then became an Ironman finisher in 2012.

Following that, I wanted to go back to another one of my goals which was to become a bikini competitor. The reason being when I was trying to get back into shape in 2009, after my third child I read all the fitness magazines and followed the nutrition and training plans. The competitors in the magazines were my inspiration and motivation.

How do you stay motivated?

“Motivation is something I learnt is extremely vital on bad training days or when your life gets complicated.”

I find my motivation from women around me. I have always had the gift of uplifting or motivating other people. When they are uplifted it in turn motivates me to be a better version of me.

What do you love about triathlons/Ironman competitions?

I love that it’s three sports: swimming, biking, and running. Using the powerful vessel we are given to do these three sports and the challenge of juggling three sports in training!  It’s freedom. Ironman to me represents the holy grail of triathlon. I get chills whenever I watch one. Finishing an Ironman was a beautiful experience, I cried on and off the entire day.

3 tips for someone entering their first Ironman?

1. Have a support system (coach, loved ones)

2. Keep life in balance

3. Make sure you keep up on your nutrition throughout your training

You’re a women over 40 with three kids. What would be your response to the women your age or younger who are mothers and use their age or the fact that they have kids as an excuse for not exercising? How do you manage everything?

Well, you just have to make the time for it, carve it out and stick to it. I plan my days around my training not the other way around. I taught elementary school full time and I woke up early to get my training done. I also trained a lot running stairs outside my apartment door. But I do give up a lot of other things in exchange like social events or outings for instance.

What are your future plans?

One of my dreams is to become an IFBB Pro so that in the big picture I can support other women to become empowered, strong, and independent. I hope people will see that they can hit the reset button at any time in their lives.

Take us through an average day of yours:

• I wake up for fasted cardio, then eat my breakfast.
• Work; I do my weight training either during my lunch or evening depending on my work schedule.
• Then it’s home for organizing meals for the next day, chores, time with loved ones.
• Sleep Zzzzz

What type of eating plan do you follow?

I prep my meals on the weekends. I eat 6 small meals a day.

Have you encountered any major setbacks in your training or in your life and how did you deal with them and move forward/keep moving forward?

Yes, I was diagnosed with Charcot Marie Tooth (CMT) syndrome during my Ironman training. It is a genetic nerve disease that has resulted in severe nerve damage in my lower and upper extremities, and muscular atrophy. Running has become less frequent and so has high impact cardio. Frustrating is an understatement but I am more stubborn than it is!

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

The biggest one I see is they want things to come QUICK and EASY. Results take patience and time.

What has been your greatest accomplishment to date?

Four things: Each one of my three children and becoming an Ironman, in that order

Is there anything that you would have done differently in your career to date?

“I can become so focused and driven, I wish I was more balanced during training.”

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

I train 6 days a week; a cardio session and a weight training session.

How different is your training when training for a fitness competition as opposed to a triathlon?

It is very different! Bikini training is 24/7 and the training takes more gym sessions. The nutrition component is different in that my meals are VERY planned and CLEAN with no room for error.

Triathlon training however is tricky when you have to get out for your long bike rides.

What’s your favorite form of cardio?

Running, hands down, however it is now shorter and less frequent due to my disease.

What are your 3 favorite exercises?

1. Squats

They make beautiful glutes while burning calories.

2. Deadlifts

Create gorgeous hamstrings and glutes.

3. Leg press

There are so many variations of foot placement to work different areas of your legs and glutes.

What are your top training tips?

• For cardio, I like to do Hiit training (high intensity interval training)
• I hit weights everyday even if my time is limited.
• If I have to choose because my time is constrained I choose weights!
• And lastly, you can’t out train a bad diet.

Favorite female fitness icon(s):

Jaime Baird and Ava Cowan

Favorite Quote:

“She believed she could, so she did.”

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

I would first advise them to completely revamp the way they view food; that food is fuel for the body, and you’re eating for a purpose. To allow themselves during this change one cheat meal a week. That if they find themselves weak, to self-talk, ie. does this short term satisfaction meet their long term goal?

I also kept motivation pictures of physiques I admire, still do, to keep my eye on the prize. Drink lots of water and green tea at every meal also helps with weight loss. Which reminds me the only sweetener I use is liquid Stevia.

What competitions have you competed in and your placings?

• Calaveras Duathlon | 2^nd AG
• Memorial Hermann Ironman | 70.3 finisher
• Longhorn Ironman | 70.3 finisher
• Ironman Texas | 140.6 finisher
• Natural Bridge trail run | Overall female | 1^st
• Battle of the Beach | Masters | 4^th
• Texas Shredder | Masters | 15^th
• Adela Classic | 16th

Where can people get hold of you?

• Instagram: @lulymguerra
• Facebook: Luly Guerra
• Email: lmgconsul[at]gmail.com

Photography credits

• S.L. Smith Photography
• Dirty Dolly Photography
• Rosetti Glamour Athlete Photography
• J.M. Manion Photography
• Lift Studios Photography
• Chris Pichado Photography

Luly Guerra Gallery

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