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

Photography By:

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Quick Stats

Name: Lizelle Horn
Age: 27
Height: 1.58 m
Competition weight: 46 Kg
Current weight: 51 Kg
Current city: Pretoria, South Africa
Occupation: Professional Hair Stylist and Make Up Artist

How long have you been training consistently for and have you always lived a fit and healthy lifestyle?

I have been weight training for 6 years, but never really did the ‘healthy part.’  I started to add the ‘healthy part’ when I started my first competition preparation 3 years ago, and that then, was what made a huge difference!!

What do you love about it?

Being healthy makes me feel good on every level of my life.  It also gives me self confidence and keeps me disciplined.

What competitions have you competed in and your placing’s?

2011

• IFBB Gauteng North Provincials, Beach Bikini, 3^rd
• IFBB H&H Classic, Beach Bikini, 5^th

2012

• USN Face of Fitness, Top 12 Finalist
• IFBB H&H Classic, Beach Bikini, 6^th
• IFBB North West Provincials, Fitness Bikini, 2^nd
• IFBB South African Championships, Fitness Bikini, 1^st
• IFBB World Championships, Bialystok, Poland, Fitness Bikini, 12^th out of 23

Tell us a bit about your experience competing internationally in Poland, and the standard of the competition there?

I was very honored to represent my country and it was definitely an experience that I will never forget, and also a good learning curve.  Competing against very passionate world-class athletes was quite an amazing experience.  What amazed me even more was the different cultures and nationalities all having their own ways of reaching the same goals.

Your advice for someone wanting to start competing?

First be specific in terms of what your goals are.  Which division you want to compete in, as each division requires different nutrition and training.  Then set your goal and work towards it!

“Secondly, nutrition is most important and is the main role player and the biggest part in your overall success.”

Get to know your body and only take advice from someone you can trust, that also knows you and has first hand experience – “been there, done that”.

What are your future plans?

“To learn more; knowledge is power, and you can never have enough, because we learn something new everyday.”

I am starting a course in nutrition and supplementation soon and I’m looking forward to that.  I am also competing again this year, and would like to do another International competition as well.

Take us through an average day of yours:

• 04:30 – Wake Up
• 05:00 – Weight training session (30 – 40min)
• 07:00 – Breakfast
• 09:00 – Start work – Hair & Make Up is my other passion
• 16:00 – Get home from work
• 17:30 – 19:00 – Another cardio session
• 19:30 – Dinner

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?

Definitely, supplementation will boost your performance in the gym and help you achieve the body you want.  I think your vitamins are very important.

• Multivitamins
• Omega’s
• Glutamine
• Whey Protein
• Thermo genic fat burner

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

Off Season:

• 30 – 40 min weight training
• 40 – 60 min cardio per day

Competition Prep:

• 30 – 40 min weight training
• 90 – 120 min cardio per day

How do you measure your progress? And how often?

By Measuring body fat and weight, every two weeks.

What’s your favorite form of cardio?

Stepping machine, Treadmill and Rowing.

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

1. Squats
2. Step ups
3. Low pulley glute extensions

Favorite female fitness icon(s):

Nathalia Melo

Favorite Quote:

“Never say never.”

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

Its never to late to start.

Where can people get hold of you?

• Facebook:  Lizelle Horn

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