Name: Duane Van Staden
Age: 28
Height: 185 cm 
Current weight: 114 kg 
Current city: Johannesburg South Africa 
Occupation: Gym owner & Coach 

What made you get started with training and living a more healthy and fit lifestyle?

I was looking for a sport that I could participate in as an individual. This way, I could recognise my hard work as my own. I wanted a healthy and fit lifestyle because this is what self-care entails. This also allows me to enjoy life and feel more fulfilled because I feel great and most importantly, confident. I feel a sense of pride through my accomplishments because I’m my biggest critic.

Who has been your biggest influence/support in your life and how have they affected you?

Celebrity influencers include Ronnie Coleman because he is the strongest bodybuilder I know. He looks amazing, lifts super-heavy and has an undeniable work ethic. 

Dorian Yates and Eddie Hall inspire me.  They are all about pushing their hardest to achieve goals which are impossible for most people.

Is your training more focused on bodybuilding or powerlifting?

My training has always been split across powerlifting and bodybuilding. I focus about 40% on powerlifting and the rest is bodybuilding. 

How was it throughout the lockdown keeping to your training?

Luckily for me, I have my own powerlifting/strongman gym which meant I didn’t feel the impact of lockdown. I remained consistent and worked towards my goals.

What are your future plans?

I want to continue working on gaining strength and gaining quality muscle. The key priority is remaining healthy.

Take us through an average day of yours:

• Wake up at 5:30am, meal 1
• 6am to 10am: Training my clients, one-on-one in my gym
• 9am: meal 2
• 10am: meal 3
• 10am to 12pm: Training online clients
• 12pm to 3pm: I complete my own training 
• 3pm: meal 4
• 3:30pm to 5pm: Training online clients 
• 5pm to 9pm: Training clients one-on-one at my gym
• 6pm: meal 5
• 9pm: meal 6
• 10pm: Bed

How long have you been vegan for and what made you change?

I have been vegan for about 2 and a half years but was Vegetarian for 5 years. Social media opened my eyes to animal cruelty and suffering. I am vegan for the animals.

Do you think as a Vegan it is more difficult to get adequate protein in your diet? Do you think we actually need as much protein as we are made to believe? 

We need less protein than we are made to believe. But as a vegan, we need to ensure that we have a variety of food sources that provide adequate nutrition. A balanced diet is key, for any kind of diet. 

Is it difficult to gain muscle or strength as a vegan?

Not at all. I was actually at my biggest and strongest as a vegan, than when I was eating meat. I consume more calories which are easier to digest.

Give us a brief description of your philosophy on your diet

I would typically have 5 to 6 different vegetables and 2 to 3 protein sources in one meal. It’s important to have a balanced range of carbs, fibre, fats and protein in each meal.

Protein sources include black beans, kidney beans, lentils, chick peas, tofu,  broccoli,  green beans, some faux meat options, soya milk and vegan protein shakes.

What is your go to high protein vegan snack?

About 3 times a day I have 250ml soya milk, 25g of vegan protein, one teaspoon of chia seeds and 1 tablespoon of flax seed powder in a shake.

Do you think, to generally lose fat one needs to be super strict and repetitive, as strict as a diet for a bodybuilding competition?

I agree that you need to be strict with your eating and diet.

Your training can be great, but you will not lose fat without changing your diet. Results are only seen with a calorie deficit and consistently clean eating.

Have you seen any common mistakes that guys may make when starting out in the gym?

Guys tend to look for quick results and don’t realise that training goals take time to be achieved.  They don’t maintain consistency. When they don’t see results quickly, they tend to give-up on their goals.

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

Training split is a 8 day split. This means my training repeats every 8 days. I have two rest days in each cycle. 

• Session 1: Front deltoids and triceps
• Session 2: Biceps, side deltoids , traps
• Session 3: Legs – squats and quads, calves 

Off

• Session 4: Chest
• Session 5: Upper back, rear deltoids 
• Session 6: Deadlifts, hamstrings, glutes, Calves 

OFF

• Each training session includes cardio, core and abs
• Leg sessions are 4 to 5 hours long
• All other sessions are 2 ½ to 3 hours long
• Rest period between sets is typically 2 minutes

Do you advise using supplements, and do you use any yourself?

Yes. Pre-workout and vegan protein shake.

Do you think vegan protein powders are just as good if not better than non vegan protein powders?

Yes I do. They don’t cause bloating, and are softer on the stomach.

 

 

 

 

 

 

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A post shared by Duane (SuperBeast Coach) (@superbeastgym)

What are your 3 favourite exercises?

• Deadlifts and squats. These provide whole body strength.
• Bench Press. It is a great accessory to improve pressing movements. Also a very enjoyable and challenging exercise.

 

 

 

 

 

 

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A post shared by Duane (SuperBeast Coach) (@superbeastgym)

 

 

 

 

 

 

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A post shared by Duane (SuperBeast Coach) (@superbeastgym)

Can you give a few tips to training and what sort of exercises do you favour the most when doing them?

Progressive overload and push yourself at every session. Leave the gym knowing you did your best on every set and you cannot continue.

Do you do a lot of cardio with your training? How do you schedule cardio and when?

Schedule cardio in the beginning of each workout, as a warmup.  And then, at the end of each session as a cool down.

Favorite male fitness/bodybuilding/powerlifting icon(s): 

• Ronnie Coleman
• Louis Simmons 

Favorite Quote:

“Don’t tell people your dreams show them.”

What is the most common question you get asked?

People always ask: How long did it take for me to look like this.

Where can people get hold of you?

• Facebook: Superbeastgym private gym and personal training
• Instagram: superbeastgym
• Tiktok: superbeastcoach
• Email: Superbeasttrainer[at]gmail.com

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The post One On One With Vegan Powerlifting Athlete & Trainer, Duane Van Staden  appeared first on FitNish.com.

Name: Delaine Sardinha
Age: 26
Height: 1.61 m  (5’ 3’’) 
Current weight: 59.2 Kgs  (110 lb)
Current city: Pretoria, South Africa
Occupation: Exercise Science Student, Bikini Posing Coach.

What made you get started with training and living a more healthy lifestyle?

I went from being active in school and very self-conscious to inactive and unhealthy in college. I felt like I was doing nothing to improve my own health and well-being and decided to set forth and challenge myself. I fell in love with training and Anatomy fascinated me. I wanted to know more and I wanted to see how far my body could go if I gave 110% in my training and nutrition.

Seeing what the body is really capable of is an amazing feat. What has become more important to me over the years though is developing strength, functional ability and a sustainable approach and understanding of how the body works.

What made you enter your first show and when was it, and how did the prep and competition go?

I loved collecting the ‘Fitness Magazines’ since I was in school, but never really trained in a gym. I loved the section on competition coverage at the back of the magazine and found the ladies to be radiant, poised and beautiful.

I took part in photographic modeling campaigns for 3 years and figured that being on stage was the next step. Plus it looked like fun!

Who has been your biggest influence/support in your life and how did they affect you?

My family and my boyfriend. With every prep, every early wake up, every mood swing, they were there. Their love and support is unconditional and their faith in my journey is what pushes me through every single time. 

How do you manage to balance all the aspects of life with your training and eating? Has it ever been difficult to?

We all have our individual struggles and we find a way to work through it. It’s hard, it really is but through the years I’ve seen that having resilience and pushing through the seemingly impossible situations is worth every tear and breakdown. They key in my opinion is to hold onto the little things that bring you joy and focus on that.

Do you find the prep for competitions gets easier each time? Do they differ much?

I wouldn’t say the prep per se, but my mind definitely feels better equipped with every prep. I know what to expect and I know what my body is going to throw at me and how to deal with it.

How has it been throughout lockdown keeping to your training? What have you been doing to keep fit and active?

Fortunately a significant chunk of my training programme incorporates bodyweight training so programming was a challenge, but possible none the less. It was mentally challenging don’t get me wrong! It is significantly harder to overload certain muscle groups without added resistance and it provided an escape from day-to-day challenges.

What are your future plans?

I’d love to further studies with HFPA and branch into something a bit more specialized in sport and fitness. 

Take us through an average day of yours:

• 05:00 Wake up, get dressed and Coffee.
• 05:30 Training (No more than 60 min).
• 07:30 Breakfast. Always a good source of protein, veggies and some oats.
• 08:00-10:30 Go through my online study portal and make sure all my assignments are done.
• 11:00 Mid morning meal and coffee. (Protein source, complex carbohydrates and veggies).
• 11:30-13:00 Make sure the house is clean and tidy.
• 13:30 Lunch (Protein, veggies and a fruit).
• 13:45-17:00 I love brushing up on my knowledge, so I do loads of research and revise my studies. During this time I take bookings from posing clients and schedule sessions.
• 18:00 If I haven’t training yet, this would be my evening slot. (If I am prepping, this would my my second session)
• 18:30-20:00 Prepare dinner and meals for the next day.
• 20:00-22:00 Relaxation time! (I like catching a bit tv, but don’t actually watch much. Skincare routine and preparation for the next day).
• 22:30 Bed Time. 

Give us a brief description of your philosophy on your diet: (If you would like to write your full diet here you can)

Eat whole foods and think ‘natural.’

If it has a huge table of ingredients you can’t pronounce on it, it’s probably best you ditch it. I try buy as fresh as I can and always include loads of veggies in my diet, with every meal. I don’t cut out carbs, fruits, fats or dairy. My macro split would roughly look like this on an average day: 

• 15% Fat   
• 40% Carbs  
• 45% Protein

Foods always in my house: Chicken, tuna, eggs, rice cakes, oats, brown rice, sweet potato, veggie mix, green apples, peanut butter and coffee.

Do you count your calories? Do you think it is necessary?

When I’m preparing for a bikini contest, yes I feel it is necessary. It helps me stay on track and know where to make adjustments if necessary. I will alternate between high, low and medium calorie days depending on where my body composition is at and what I intend on training the next day. 

When I’m ‘off season’ I have a rough basis off which I work. Since starting weighing foods and what not, I’ve really learnt how to gauge my portions without actually having to take out the scale. Also, when I do feel hungry, I eat an extra cup of veggies or an extra piece of protein for example. Ravenous hunger (due to ultra low calories) constantly will only lead to the development of bad eating habits and a bad relationship with food. My current approach works best for ME. I eat plenty of whole foods and eat to fuel my workouts.

Do you think, to generally lose fat one needs to be super strict and repetitive, as strict as a diet for a bodybuilding competition?

To lose FAT? Absolutely not. In essence, fat loss comes from caloric deficit. In my opinion, adding extra effort in the gym (Energy ‘Out’) as opposed to eating well bellow maintenance, is a more sustainable approach. (Key word ‘Effort’ not necessarily time. Quality over quantity).

Ensuring that you are doing strength training to add on lean muscle mass, hence pushing up your BMR, is advised as well (Muscle mass is active tissue).

As mentioned in my opinion on calorie counting, for the purpose of going below average body fat norms and into the competitive circuit, I believe it is necessary to track.

Also, ‘repetition’ in the sense of exercise programming is calling for one to reach a plateau, so the incorporation of Periodization is highly useful. (In other words, the body adapts to stress placed on it, so either increase resistance, or volume, preferably one aspect at a time. Adjustments every 4-6 weeks is a good gauge)

Have you seen any common mistakes that ladies may make when trying to lose fat or gain muscle?

• Utilizing cardio over resistance training and cutting calories too quickly or simply going to low. 
• Following ‘Fitness Influencers’ regimes to-the-tee.
• Eliminating food groups or demonizing them.
• Looking for a quick fix will always lead to disaster.

What process do you follow when it’s time to start getting ready for a competition/photoshoot? 

I would probably start cutting out ‘treats’ and any alcohol and sugar. I then set a calorie base and adjust it as I get leaner. Hydration and sleep is very important. A good skin prep routine is great to help your skin ‘glow’ before shoots or shows (exfoliating, moisturizing etc).

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

I absolutely believe in quality over quantity. I’d rather do 5 quality reps than 15-20 average reps for the sake of reaching a number. On the other hand I do believe in a structured programme to ensure progress is continual.

I put most of my emphasis on weight training and functional movements. I prefer HIIT over long duration steady state cardio. I would do these sessions 2-3 times a week.

Session times: I like to aim for 60 minutes or under. 4-5 days a week, comp prep, 6 days a week, 2 separate sessions, split into cardiovascular and strength training. If I’m short on time I’ll do HIIT after my strength training.

What are a few of your weight training tips for the ladies? 

• Focus on correct form before adding weight and place emphasis on quality repetitions (No ‘jerky’ reps as this results in the recruitment of additional/unnecessary muscles and can result in injury).
• Don’t be afraid of weights, it raises your BMR and in turn helps your burn more calories ladies. (The ‘skinny fat’ look is common when cardio is the focus of training programmes).

What are your essentials that are always in your gym bag?

(Apart from the obvious) Resistance band set, Lifting straps, skipping rope, earphones.

Do you advise using supplements, and do you use any yourself?

In my opinion, nutrition is the foundation of any good fitness venture, whether it be for fat loss or hypertrophy. I believe getting all your nutrients and macros from whole foods is always a better approach. More often than not, certain supplements (whey for example) can have a higher calorie content than a serving of protein from a food source and is less satiating. 

It does however have a high protein content and can form part of a nutrition plan.

Don’t get me wrong, I love a bowl of oats with blueberries and a scoop of Whey protein, it’s quick and  convenient but I just personally prefer food sources if they are available.

What are your 3 favourite exercises? 

1. Battle ropes alternating waves

High intensity and activates not only the arms, but the posterior chain and core as well.

2. Bulgarian Split Squats

One of my favourite Glute max exercises. I also love unilateral exercises as they help identify muscle imbalances.

2. Alternating DB Lateral raises with an Isometric hold

Great exercise to overload the Mid Deltoids.

Can you give a few tips to training legs and glutes and what sort of exercises do you favour the most when doing them?

• Women tend to carry more body fat in their glutes and legs and this tends to be our ‘trouble areas.’ I suggest more volume in these areas and 2-3 dedicated lower body sessions per week.
•  Every person’s genetics is different and their lower body may respond faster or slower to training. 
• Never forget about your compound lifts, I make these the basis of all my lower body workouts: Squats, Deadlifts, Lunges.

Don’t forget the Glute Medius! Most of the time ladies will include a bunch of hip extension exercises (Barbell Hip Thrusts, Donkey kicks etc.), which are fantastic, but this leaves the Medius very underactive and underdeveloped.

Exercises that include lateral movement will target these (Eg: Lateral lunges, Resistance band Abduction, Monster walks and Clamshells). Contraction is key to targeting the glutes, as odd as it may look from behind, squeezing your glutes fully is essential. Alternate between heavy loads as well as high reps to maximize glute hypertrophy. 

Be sure to use your full range of motion!

Do you do a lot of cardio with your training? How do you schedule cardio and when?

No I don’t. My focus is always strength training and I schedule HIIT sessions in between those. This would be about 15-30 minutes of high intensity functional exercises like: battle ropes, box jumps, burpees, renegade rows, KB swings, assault bike and sprints.

Favorite male Fitness models or bodybuilders?

• Arnold Schwarzenegger
• Ronnie Coleman
• (Athletes) Cristiano Ronaldo
• Valentino Rossi

Favorite female fitness icon(s): 

• Hattie Boydle
• Tia-Claire Toomey; Strong, beautiful and confident women.

Favorite Quote:

“Your best teacher is your last mistake.”

What is the most common question you get asked? 

How many shows have you competed in and how many top 3 placings? (Mostly by my posing clients)

• (2017- 2020) : 10 Shows, 7 top 3 placings.

Where can people get hold of you? 

• Instagram: delainesardinha777
• Facebook: Delaine Sardinha (Dee)
• Email: delainesardinha[at]gmail.com

Photo credits:

• Carlos Frazao

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The post One On One With Bikini Athlete And Posing Coach, Delaine Sardinha appeared first on FitNish.com.

Jesse Pretorius has been hard at work doing a whole lot of interviews with some incredible people in the industry on his podcast and youtube channel. In the 2 episodes below he chats to John Lucas all about his appearances in India and his relationship with the wonderful country and more, as well as a chat with Jack Lotter. Jack and Jesse discuss a number of things including Jack’s take on Herbal life supplements! Some interesting topics and thoughts shared between these guys. Check out his social media for a whole lot more interviews with the likes of Gabi Barras, Shelby Neves, Arnold Vosloo, Mathew Booth and many more.

John Lucas Interview

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Yo! You over there ,have yourself a spectacular day!

A post shared by John Lucas (@johnlucas_) on Oct 8, 2020 at 1:03am PDT

Jack Lotter Interview

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Throwback Thursday _ This was prior to @trainingwithsarah and when all the bitches used to eat me up like cookies

A post shared by Jack Lotter (@jackthesheriff) on Oct 1, 2020 at 7:12am PDT

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Do you agree? – Link in bio to watch this episode with @yolande_parsons – Jesster Radio on all platforms ______________________________ #podcast #adidas #fitnesspodcast #healthpodcast #bodypositive #bodypositivity #healthyliving #beinspired #hustleharder

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Working for that summer body Are you??

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The post Jesster Radio, Episodes With The Gentle Giant John Lucas, And Jack The Sheriff Lotter On Herbal Life And More! appeared first on FitNish.com.

Name: Jenna Brust
Current city: Johannesburg, South Africa
Occupation: Online fitness coach

What made you get started with training and living a more healthy lifestyle?

I’ve been active since a young age. I like feeling good and healthy as well as eating clean, so I adopted these healthy habits to stay feeling good about myself. When I  feel good and look good ( mentally and physically) I feel more confident.

The more results I see, the harder I work at it, it’s motivation for me. When I train I feel happy, and gym is my favourite part of the day where I can relieve my stress and focus on myself. 

What made you enter your first show and when was it, and how did the prep and competition go?

After school I wanted to carry on being an athlete and I wanted to continuously work towards something. I wanted to start doing shows because I loved everything about them, it sparked a really big interest for me because I could do fitness and modelling at the same time.

I therefore trained to achieve a goal and because I love it, so it was right up my alley. Prepping for a show is never easy, diets make me tired because I’m in a calorie deficit, but it’s worth it at the end of the day. My first IFBB show this year went very well with me taking home the crown, and it motivated me to push harder and achieve more. 

Who has been your biggest influence/support in your life and how did they affect you?

My mother has been my absolute rock. She has pushed me to do my best, at times given me constructive criticism that I didn’t always want to hear, but needed to. In fitness and shows, my coach has also been an amazing support system and motivation for me. Lastly my boss has also given me tremendous amounts of support and helped me reach a lot of my goals, by allowing me to take off a bit  earlier  for gym and someone I can talk to and take advice from as well. 

How did you manage to balance all the aspects of life with your training and prepping? Was it ever difficult to?

It has been difficult at times, as it’s a life consuming lifestyle. I love it and enjoy being busy, but sometimes I wish there was more time in the day to do everything. I manage my time by preparing for the week ahead and I schedule times for everything and work accordingly. 

How has it been throughout lockdown keeping to your training? What have you been doing to keep fit and active?

It wasn’t easy to keep a healthy diet during lockdown, as well as not being able to go to the gym. I trained at home with resistance bands and became creative, using furniture like chairs to complete some of my workouts. Lockdown took a bit of a toll not only on my physical health, but my mental health as well. 

What are your future plans?

My fitness website just launched – MISS FEISTY FITNESS which I’m excited to get started on, I hope to grow and see results from my clients. I will be competing in the future too. 

Take us through an average day of yours:

• I wake up at about 6:30 latest every morning, I get ready for work, pack all my pre made meals for the day.
• Set out my gym clothes for later on and then I leave.
• I work from 8 – 4 earliest, eating every 2- 3 hours depending on how hungry I am and depending on my diet plan.
• I go home then get ready for gym and leave immediately.
• When I arrive at gym I make my shake and then I train for a minimum of 1.5 hours.
• After gym I go home and usually make dinner if it hasn’t been pre made and use that time to relax and watch Netflix or I carry on working if need be.
• I always enjoy a bubble bath to take away the days stresses, then I catch up on social media and go to bed.  

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

My diet mainly consists of a lot of protein with low to no carbs. I have 4 meals a day with 1 snack (usually a protein bar).

Do you count your calories? Do you think it is necessary?

I count my calories when I’m prepping, I think it helps me stay on track (especially since I need to be in a calorie deficit) and it’s a good way to control what you’re consuming. 

Do you think, to generally lose fat one needs to be super strict and repetitive, as strict as a diet for a bodybuilding competition?

I think you need to have self discipline with a healthy low carb diet and be consistent with your training. You must be strict on yourself and definitely form a healthy routine. 

Have you seen any common mistakes that ladies may make when trying to lose fat or gain muscle?

Yes, ladies tend to think that doing or lifting weights will make them look like men. I want to break this thought, as it is not true. Lifting weights actually helps tone you up a lot quicker, alongside with cardio. Just doing cardio might help you lose weight but it wont tone you up as fast. 

What process do you follow when it’s time to start getting ready for a competition/photoshoot?

I cut out junk food first, definitely, along with reducing my carbs slowly. I keep to my training routine, as I always push hard in the gym. I drink more water or at least try to get as much water in as I can throughout the day and leading up to a competition or shoot I start the water dropping process. 

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

I workout for a minimum of 1.5 hours a day. I think it’s good to create a good balance between cardio and weight training daily. 4-6 days a week depending on what you are training for.

What are a few of your weight training tips for the ladies? 

• Start off light and gradually increase to your liking. 
• Make sure you have correct form so you don’t get injured. 
• If you start off with light weights do more reps, the heavier you go do less reps.

What are your essentials that are always in your gym bag?

• My npl supplements are always a number 1 (amino burn/pre workout and bcaas for before and after gym) 
• A gym towel 
• My resistance bands 
• My air pods (because who doesn’t love listening to their own favourite music in the gym) 

Do you advise using supplements, and do you use any yourself?

I do think supplements help, but you need to do 98% of the work as they are just there for a boost or assistance. I do take supplements myself. I think you need to find a brand that works for you personally. My ultimate favourite is NPL (nutritional performance labs). Their supplements taste really delicious and it works really well. 

What are your 3 favourite exercises?

I don’t have favourites as I enjoy a range of different versions of the exercises, but if I had to choose:

1. My ultimate favourite is squats. This is good for the glutes, core and upper legs like quads. I like it because it’s a combination exercise and I like working on my booty. 
2. Bicycle crunches. This works the core. I like it because I feel the burn when I’m doing this exercise and it never feels easy. 
3. Donkey kicks. This exercise also works the glutes and is more of an isolation exercise. I think it’s a fun exercise and although it doesn’t burn immediately, you definitely feel it the next day. 

Can you give a few tips to training legs and glutes and what sort of exercises do you favour the most when doing them?

I favour all forms of squats and lunges. I prefer using weights when training glutes/legs. The biggest tip I can give is to worry about keeping your form correct to work the specific muscles properly without injury. I would also advise using slightly heavier weights each time you train legs so you can either build or tone up.

Do you do a lot of cardio with your training? How do you schedule cardio and when?

I do 20 minutes of cardio daily, whether it be walking, jogging, cycling, stair climbing. I usually do a small cardio warm up, and the rest after my workout. 

Favorite male Fitness models or bodybuilders?

• Arnold Schwarzenegger 
• Michele Morrone 
• JP Hoon 

Favorite female fitness icon(s):

Off the top of my head:

• My coach, Stephany Delatour
• Tammy Hembrow 
• Lauralie Chapados 

All for different reasons as they all have different builds.

Favorite Quote:

“Winners never quit and quitters never win.”

What is the most common question you get asked? 

If my bum is real haha, my common answer is “ask the squat rack.”  

I also get asked advice on toning a lot, with my answers staying the same with incorporating a balance between cardio and weight training, as well as a balanced diet. 

Where can people get hold of you? 

• Facebook: Jenna Brust 
• Email: jenna[at]missfeistyfitness.co.za 
• Instagram: jenna_brust

Photo credits:

• marcbermanphotography

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The post One On One With Online Fitness Coach, Jenna Brust, Who Recently Competed In Her First IFBB Show appeared first on FitNish.com.

Name: Prishen Sivanarain – “The Vegetarian Bodybuilder”
Age: 29
Height: 1,86 m
Off-season weight: 120 kgs
Contest weight: 110-115 kgs
Current city: Durban, South Africa
Occupation: Nutritional & Supplement Advisor and Online Transformation Coach

How and when did you get started in training and fitness?

I started my fitness journey at the age of 17. My biggest influence and guidance, at that time, came from my elder brother who had already been training for a few years. Like most people, we initially started by training at home before joining a gym.

We trained as partners for a few years. With fitness being my passion I studied Sport Science at University of KwaZulu Natal, and thereafter successfully completed a Diploma in Personal Nutrition.

How long have you been vegetarian for and what made you make the change?

I turned to vegetarianism at the age of 13. It was actually a personal decision but a lot of it was influenced by my spiritual background as well as my love for animals.

Was it a difficult change to make initially?

Not at all! Since my decision to become a vegetarian was a personal one and I wasn’t forced into it, it wasn’t difficult at all. Usually if someone is forced into something like this they still crave selected foods. I literally had no craving or the urge to go back to eating meat since the day I left.

Seeing that I gave up meat willingly the transition was really simple. To top it off food preparation, at home, wasn’t even difficult because the rest of my family had also given up meat a few months prior to that. In fact my mum stopped eating meat more than 30 years ago.

We have to ask the question, so where do you get your protein from? Do you manage to get adequate amounts on a vegetarian diet for bodybuilding?

I’ve only been bodybuilding on a vegetarian diet so it’s safe to say it’s possible to consume adequate protein on a vegetarian diet. My protein comes from a combination of lentils, beans, soy, nuts, cottage cheese, quinoa, tofu and peanut butter. In addition to these foods I make use of protein shakes to ensure I get sufficient protein.

Do you have any advice for people making the switch to a more plant based diet?

Firstly you need to consider the reason behind switching to a plant based diet. If someone has to make the transition unwillingly (e.g. due to health reasons) the best approach would be to phase in plant based eating and not change your entire diet completely.

When people make too many changes at once then sustainability usually becomes an issue. Another important factor to take into consideration is that your macro and micro nutrients are consumed from a variety of food sources. The common mistake made by many individuals, when switching to plant based, is that they stick to a very selected few food sources which eventually lead to some sort of vitamin or mineral deficiency.

Since certain fruits and vegetables are rich in selected vitamins and minerals, while it may be deficient in others, it needs to be paired with other sources that complement each other.

What made you decide to compete? And how was the prep for your first competition?

I started my bodybuilding journey at 67 kg’s and gained more than 20 kg’s over the first few years. Seeing the transformation on myself kept me constantly focused on setting goals for myself with one of them being to step on stage at least once in my life – little did I know that it would only be the start of my bodybuilding career.

Even though I competed in many competitions, both provincially and nationally, my first competition has been my most memorable one.

Apart from it being the first competition that I participated in it was the first competition that I won!

The prep was both exciting and difficult for me, especially since it was the first time I went through the process. Thankfully I had an experienced coach guiding me through the entire process. He took care of structuring and adjusting my diet and training as needed based on how fast my physique changed. The difficult part at that point, was adapting to the training frequency and intensity.

Do you ever lack motivation on some days? How do you deal with this?

There are certain days where I may not feel like sticking to the plan, especially during prep, however the discipline that bodybuilding has taught me keeps me on track. Discipline by far, is one of the main qualities I’ve learnt from this sport.

Remember motivation is the little spark that gets you started however discipline is what ensures you do whatever needs to be done no matter how you feel. Watching videos and going through pictures of my previous competitions gives me motivation when I need it the most.

Even though I am being judged against other athletes, at competitions, I still view bodybuilding as me myself being my biggest competition. My goal at every competition is to beat my previous personal best. So by going through my past competition videos and pictures it constantly reminds me of how high I’ve set the bar for myself.

Who has been your biggest influence/support in your life and how did they affect you?

A lot of people, including myself, enjoy the aspect of bodybuilding whereby your results are completely based on the effort you put in and not the performance of someone else. Unlike a team sport where your performance could be optimal, the results are still based on the performance of your teammates.

With bodybuilding you rely on yourself to get every workout in as well as sticking to your meal plan even though you may not feel like. This may seem like bodybuilding is an individual sport however your support structure directly involves how much easier or harder the process could be.

My biggest support has come from my family. They’ve supported me from the very start of my journey. Apart from my family my biggest influence has come from my coach, Reza Moolla, whose been coaching me from my very first competition.

Everything from my diet to my training plan and posing is taken care of by him. Over the years we’ve experimented on how my body responded to different foods and training styles leading up to competitions. Something as little as changing your carbohydrate or protein source can change the way your physique looks. He actually understands my body better than I do. He’s definitely one of the most knowledgeable people that I’ve come across in the fitness industry. Besides him being my coach and mentor we’ve been training partners, business partners and basically as close as brothers.

All that I’ve achieved wouldn’t have been possible without him and my family.

Has it ever been difficult juggling other aspects of life with training and preparing for competitions? How do you manage it all?

When I decide to get ready for a competition everything else, in my life, revolves around getting ready for that competition. Over the years I’ve managed to master my mind in a way where I have the ability to switch it on or off as per my will.

So if I know my prep starts in three days time I’ll eat whatever I feel like for those few days and wake up on the third day knowing my prep has started and I have a structured plan to follow. During this time it’s usually difficult to go out socially because the prep demands a lot from you but I try to spend as much time as I can with my family.

When I start my prep nothing stops me from sticking to the plan. Even if a close family function coincides with my prep I plan and pack my meals knowing I need to eat at a certain time. There were also times that I’d sign up at a 24 hour gym, which used to be in my area, just for my competition prep because I wanted to train during times when the gym would be empty and I could focus on my training without any distractions. It would be common to find me there at 2 and 3 am getting my first session done.

The benefits of bodybuilding for me, have been far greater than just my physique transformation. I’ve gained qualities such as self-confidence, stronger will power, determination, discipline and self control which are qualities that are useful even out of gym.

What are your future plans??

I’ve just completed a specialized nutritional advisor course at the HFPA Fitness Academy which is actually one of the well recognized fitness academies. I plan on furthering my studies with them by completing other courses based on holistic development as I advocate general wellness and healthy living and not just bodybuilding to my clients. In terms of competing, I’ve given myself a break from the stage for the past 2 years to improve on certain aspects. If all goes as planned I may get back on stage next year.

What process do you follow when its time to start getting ready for a competition/photoshoot or to just lean down?

I try to keep my diet as clean as possible, by limiting the amount of junk food I eat, even in the off season. So from a dietary point of view I completely cut out junk food and swap over from high GI carbohydrates to low GI carbohydrates.

It is common for most athletes to highly restrict their carbohydrate intake during this time, however my body thrives on carbohydrates so I never get to a point where I need to drastically reduce or completely eliminate it from my diet. I go by what works for me.

The main change I make to my training schedule is incorporating two weight training sessions a day. I usually decrease rest periods during sets and add in other training techniques like supersets, tri-sets, drop sets, giant sets and increasing the time under tension.

Give us a brief description of your philosophy on your diet and what sorts of foods do you eat:

My diet varies based on whether it’s off season or in season. I always try to get in 5 meals a day. My training always remains intense so during the off season I have the freedom to keep my diet very flexible. During this time I am not too strict with the food quantities I eat however I make sure I eat enough to make sure I am in a calorie surplus with white bread and pasta being my preferred carbohydrate sources.

I’ve figured that my body responds to those the best during my growth phase. My protein sources remain the same throughout. When I start prepping my diet gets very strict. I weigh every meal to make sure I eat the required amounts.

My carbohydrate sources change to sweet potato and oats. During this time my diet doesn’t have much variety with me eating the same meal 5 times a day. I prefer it this way because I have fewer variables to deal with when the need arises to change up food quantities or timings to achieve a different look.

Do you use many supplements? What are the essentials in your opinion?

Your required daily protein intake is calculated using your body weight as well as the type of activity you engage in. With my daily intake being well over 200 grams it becomes difficult to reach my target with whole foods alone. This is where protein shakes become useful to me.

Supplements are meant to supplement your diet and not completely replace all the foods you should be eating. So it should be used in instances where your diet may be falling short.

My current supplement protocol is as follows:

• Morning: Multivitamin, 1000mgs vitamin C, 15ml flaxseed oil
• Pre workout supplement before training
• Intra-workout: A combination of branched-chain amino acids (BCAAs), l-glutamine, creatine and carbohydrates while training.
• Post-workout: High quality muscle gainer

I may add in additional protein shakes with meals if required. I am currently a sponsored athlete for Fully Dosed so they take care of my supplement needs.

Give us a brief description of your philosophy on your training schedule, how many times a week do you workout for and how long are your training sessions?

I’ve always been a fan of the split training system and it has always worked for me. Split training programs basically entail training body parts individually.

My current regimen is as follows (5 day split):

• Monday: Legs (Quads/Hamstrings/Calves)
• Tuesday: Chest & Abs
• Wednesday: Back & Calves
• Thursday: Shoulders & Abs
• Friday: Arms & Calves
• Saturday: Rest
• Sunday: Rest

My sessions usually last between 1,5 hrs – 2 hrs depending on the body part I train.

What are some of the common training mistakes you see guys making when trying to pick up size?

Most of the guys that find it difficult to gain size have to deal with a very fast metabolism. This basically means their bodies require a lot of energy just to maintain its basic chemical functions.

One of the biggest mistakes is they fail to consume enough food. You need to initially determine the amount of calories required to maintain your size and then constantly increase your calories as you keep gaining size.

If your daily calorie intake is always the same your weight will always stay constant. In addition to that, since all calories are not created the same the quality of food that you consume will determine if the size you gain is mainly muscle or body fat.

Another common mistake is failing to progressively overload the muscle. If you are constantly training the same way, using the same weights and keeping your training intensity the same your body adapts to this giving your muscle no stimulus for growth.

You can increase intensity by making the following changes:

• Increasing the weights you train with.
• Decreasing the rest periods between sets.
• Increasing overall workout volume (doing more sets and reps).
• Performing reps at a slower speed (eccentric loading).

What are your top tips for getting shredded?

Firstly ensure that you are in a calorie deficit while consuming sufficient protein. A common mistake people make is drastically reducing calories, especially protein, which will eventually lead to muscle wastage.

The goal is to maintain as much muscle as you can whilst dropping body fat. Try to get into the habit of having smaller meals throughout the day to keep your metabolism firing.

Do not sacrifice your weight training for more cardio. Your overall fat burning capabilities from weight training exceeds performing cardio only. Lastly look into using a good fat burning supplement that gives you energy to workout harder as well as assists in suppressing your appetite while controlling cravings.

What are your three favourite exercises and why?

My three favourite exercises are deadlifts, barbell squats and bench pressing. I use these as the core exercises of my routine as they are the best compound mass and strength building movements.

What are some of your best arm exercises and training tips?

In order to create a proportionate arm you need to look at the anatomy of the arm. Your bicep has two heads while your triceps three, so your bicep should contribute to 40% of your arm and triceps 60%. Ensure that you train each of these muscles, including forearms, to avoid any muscle imbalance as it could lead to other injuries.

My favourite arm exercises are EZ bar curls, concentration curls, triceps extensions and machine dips.

Do you include much cardio into your training routines? And closer to competitions?

I do include light cardio a few times a week but mainly from the viewpoint of maintaining a healthy heart and not as a tool for fat burning. You actually burn more calories during weight training than cardio and for this reason I rely on weight training and dieting to get me ready for a competition.

Favorite Influential bodybuilders:

• Ronnie Coleman
• Roelly Winklaar
• Mamdouh “Big Ramy” Elssbiay.

Favorite Quote:

“If my mind can conceive it, and my heart can believe it, then I can achieve it.” ~ Muhammad Ali

“The hands that serve are holier than the lips that prey.” ~ Sathya Sai Baba

Best piece of advice you ever received?

The best advice I’ve ever received is to live an authentic life. I was told that to wish I was someone else is to waste the person that I am. I’ve learnt that living life on my own terms and in my own way has led to my ultimate joy and success.

What advice would you give to someone unsure, thinking about competing for the first time?

• Firstly consider your motive behind getting on stage. Your motive has to be far greater than just wanting to impress people for you to last long in this sport.
• Secondly it’s always an excellent idea to attend a competition to get an insight as to what goes on at these competitions as there are various different categories with different judging criteria.
• Lastly invest in a good coach to guide you through the process. While prepping you go through different phases, mentally and physically, and it definitely helps to have someone explaining to you what changes need to be made in order for you to peak at the right time.

Where can people get hold of you?

• Instagram: the_vegetarian_bodybuilder
• Email: prishsiv[at]yahoo.com

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The post One One One With Prishen Sivanarain, “The Vegetarian Bodybuilder” appeared first on FitNish.com.

Name: Eljoné Kruger
Age: 22
Height: 1.69 m
Current weight: 53 kg
Current city: Potchefstroom, South Africa
Occupation: Student

How long have you been training in athletics for and how did you get into it?

I started doing track when I was 7, but the passion developed long before that. My mom was a Junior Springbok hurdler and long jumper and coached after her career came to an end. I started “training” with my mom’s group as soon as I could walk, I think at about age 4.

By training I actually just mean annoying everyone, bumping over the hurdles and being in the way. I also heard numerous stories of me packing out Tupperware in the kitchen and running my own hurdle races there. I think athletics was something I was born into, coming from a very sporty family, but also something I loved from a very young age. I have a very competitive spirit and that fed the fire.

All in all, I would say I have been doing track for about 15 years now, but only really on a serious note for the past 3 years. Before that I played tennis on a very high, competitive level and athletics was something I only did on the side line. However, I still really enjoyed it and won numerous SA titles despite not training for it at all.

What do you love about the sport?

I am a very methodical person, I like following a “recipe” and then reaching a final product. Sport for me is very much the same. If you follow all the steps correctly and put in the hard work, you are most likely to reach the desired outcome.

The sport has also taught me so much as a person. I have learned so many lessons, both good and bad. I have grown so much as a person and developed characteristics I never would have, have I not done sport.

It teaches you that you can’t always win, nothing is ever a given and nothing is over until the fat lady sings. It taught me how to deal with failure and defeat, but also how to deal with winning.

What athletic events do you participate in and love the most?

To be honest I have done it all, from 100m to shot put. When I was younger I used to do Long jump and 100m Hurdles with the occasional High Jump or Triple Jump. After school I continued doing Long Jump but moved my focus over to Heptathlon which includes 100m Hurdles, 200m, 800m, High Jump, Long jump, Shot Put and Javelin.

I started Heptathlon with the idea in mind to do it for a year or two, until I am stronger and more mature as an athlete as I had to compete on senior level now.

However, I suffered a career threatening injury which forced me to stop competing for a year. It made me realise that I unfortunately don’t have the build to be a Heptathlete and I went back to my first love, Long Jump.

I currently only do Long jump as I now specialize in that and I still run an occasional 100m.

Give us a brief description of your competitive history? 

I competed at National School Championships from 2007-2016. I competed in my first SA’s when I was 8. I won the North West title that year in the u/10 category. I was SA Long jump champion in 2008, 2009, 2010, 2014, 2018 and SA high jump champ in 2008. I also came second in the 70m Hurdles at SA’s when I was u/10.

I accumulated a total of 11 SA junior medals and 2 senior medals.

I competed at the Junior African Championships in 2017 where I won a gold medal for Heptathlon making me the African champion u/20.

In 2018 I suffered two vertebrae fractures and was unable to compete for the remainder of the year. In 2020, I represented South Africa at the World Student Games held in Napoli, Italy.

In 2010 and 2014 I represented South Africa in South Korea and London for SA Schools Tennis and also played numerous international tournaments all over Africa.

Who has been your biggest influence/support in your life and how did they affect you?

My parents.

God really knew what he was doing when he gave me my parents. Without them I would not have achieved even half the things that I did in my life. I specifically remember my dad telling my mom jokingly that when they decided to have my sister and I their lives were over, everything now was just about us. Let me tell you, he wasn’t joking!

They have always put me and my dreams first, holidays being planned around my training and competing, plans with friends cancelled, nothing was ever too much to ask.

They supported me unconditionally. When I won they were there, and when I lost they were there. I honestly can’t even begin putting into words how extremely privileged I am, from emotional to financial support, I have the complete package.

How do you manage to balance all the aspects of life with your training lifestyle? Has it ever been difficult to?

The training lifestyle forced me to become an expert at time management. I prioritize my time by asking myself, how important is the task in achieving my final goal, how immediate is the task and how much time will it require.

I think managing my time efficiently has been one of the biggest challenges throughout my career. I have always been quite the academic and being the competitive soul I am, I always aspire to do well, academically as well. This has actually come back to bite me a few times, especially in University.

I study Pharmacy, which is a very full course with quite a high difficulty degree. I have learned to prioritize my time efficiently and make the most of every moment, however I do slip sometimes.

2019 was my most challenging year. I cried 6/7 nights a week and suffered from severe anxiety and stress, I realized that I always had something that was spiraling in a negative direction, whether it be my marks, training or my health.

The most important thing I learnt during this time was that everything passes, you will make it, you will come out on the other side, you just have to keep pushing, keep praying and stop being so hard on yourself.

Needless to say, you can assume that I don’t have much of a social life. The little free time I do get, I mostly spend resting.

Have you had any major setbacks? And if so what did you learn through the process and how did you deal with them?

I have suffered countless injuries.

One of my most ‘memorable’ setbacks will have to be my back injury in 2018. I did numerous scans and went for quite a few opinions, the overwhelming response was that I would most likely not be able to compete again.

I however just kept believing and praying. I had to rest for 6 months, where I wasn’t able to do anything, I couldn’t even sit down or stand for long periods of time. After that, I started doing rehab.This included the most basic exercises you could possibly imagine.

This must have been the most frustrating period for me.

I always tried to do more, push more, only to find myself back in pain. During this time I learned that it is so important to embrace the current season of your life, everything happens for a reason and without setbacks you would not be the person you are today. They play such a major role in developing your character.

I tried to make peace with the situation and just accept it as it was, I also prayed a lot for patience and healing. As soon as I made the mind shift, that pushing and over doing would only hinder progress and break me down mentally, I was able to deal with everything much better.

What are your future plans?

This is a difficult one for me. At the moment my main goal is to try and qualify for the Olympics and go on to try and pursue a career as a full time athlete.

I am currently a final year Pharmacy student, I would like to go on and study Medicine after this but I know that my Athletics will suffer a lot if I do decide to pursue a career in Medicine. The other option I have in mind is to study Charted Accounting and combine this with my Medical background. Either way, I know I am not done studying yet as I feel I haven’t unlocked my full potential. I will just keep on praying that right doors will be opened and wrong ones closed.

Take us through an average day of yours: 

• Most of my classes start at 8am, so I don’t really get to dressed up for class as I usually have to go straight to training after class.
• I wake up at 7am, read my Bible, have a glass of hot water and lemon and get on to make breakfast (MOST IMPORTANT MEAL OF THE DAY).
• I usually wake up, ravished, so I make sure to get a proper breakfast example, oats with egg white, scrambled eggs and toast or a protein smoothie. After breakfast it’s a big rush as I am slow eater.
• I do my skincare routine, brush my teeth, get dressed and then head to class.
• I mostly have class from 8:00-16:00 with a lunch break in between where I go home to eat.
• After class I go straight to training, when I do one session.
• My afternoon training is normally anything between a hour and a half to two hours. Some days I do two sessions.
• I train at 7:30 and skip my first class and then train again at 16:00. These sessions are typically one to two hours.
• After my afternoon training I make a protein smoothie first thing when I get home and go straight to my books. I have found this is the most productive way for me personally.
• I study for an hour or so and then go on to make dinner. I love cooking and during this time I catch up with my family. We all sit together in the kitchen and listen to music. When dinner is done, I religiously have a cup of coffee and go on to do more work/study.
• I am quite the hygiene freak, so I like to shower or take a bath last thing before I get into bed, that way I don’t make my bed dirty. Depending on the amount of work I have to do, I’ll have another coffee or ten throughout the night.
• I always try to go to bed as early as I can, but unfortunately that isn’t always possible. When I get into bed at night I take all my vitamins, read my Bible and that’s it.

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

Diet is a tricky topic, as I feel it is different for everyone. I have tried quite a few different approaches and to be honest, a balanced diet has been the easiest for me to maintain. I was on a low fat, high carb plan for about a year and I saw amazing results, however I love avocados and nuts way to much to completely cut it out of my diet.

I have a huge sweet tooth, so for me, that is the biggest challenge. I have found that eating a relatively healthy, balanced diet and just cutting out sugar already gave me the form I need.

Diet in female athletes can pose a lot of complications. Most of us always strive to have minimal fat and be as lean as possible, but from personal experience I can tell you that it isn’t the healthiest approach.

A constant low body fat percentage can lead to problems with estrogen secretion, which in turn holds many health risks, such as bone density problems and even hormonal issues. I try to maintain a higher fat percentage throughout the year and then in season I will be really strict and clean up my diet.

My diet at the moment (or before lockdown at least) mostly consists of fish and chicken, I am not a big fan of red meats, but I do eat them occasionally. I do not eat lamb as it is too fatty for my liking. I love vegetables and fruits and this makes up about 40% of my diet. I eat carbs with every meal as this is my main source of energy.

Carbs I mostly eat are Oats, Grain/ Rye Breads, Quinoa, Black Rice, Sweet Potato and Pasta (almost every day), I don’t eat Potato. I do eat dairy but I try to minimize my intake, all dairy MUST be fat free, not low fat. My dairy intake consists mostly only of milk that I drink in my coffee.

This next one is a difficult one, I only follow this strictly during in season and it makes a visible difference. NO SAUCES. Sauces have so many hidden calories and unwanted ingredients, it is best to just avoid it all in all.

I eat Peanut butter (sugar free) and Cinnamon every opportunity I get. Further I try to grill or steam all my food, and use non stick pans. If really necessary I will use Olive/ Coconut Oil.

Do you count your calories? Do you think it is necessary?

I personally don’t count my calories. I have tried it in the past, but it only created an unhealthy obsession. With my current schedule, I don’t feel that it is necessary to count calories because I train very hard and burn a lot of calories. I eat when I am hungry, and how hungry I am will determine how much I eat. However I do know of people for who it worked, again I think this varies from person to person.

Have you seen any common mistakes that ladies may make when trying to lose fat or gain muscle?

I think the most common mistake ladies make when trying to lose weight is that they cut their calories and go straight to cardio.

From personal experience, I have found weight training to burn more calories than cardio. Ladies also tend to think that weight training will cause you to gain a massive amount of muscle/ become bigger, whilst the reality for us females and I actually want to go as far as to say people in general, is that you would really have to do extreme heavy lifting and take in a large surplus of calories to make visible gains.

Ladies who want to gain muscle also generally go for lighter weights and more reps. While that could be beneficial, I have found that going on max weight and a little less reps caused me to gain a lot of strength, which in turn allowed me to lift heavier and therefore gain muscle easier.

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

Everything I do is performance driven. I don’t have a set time frame in which I train or how long I train. My coach writes a specialized program depending on which phase of training or competition I am in and I complete that program.

The specific training for each day will determine how long my warm up will be. On days I do speed work from blocks, which are more risky, my warm up goes anywhere from 30-45 minutes where after I then only start my session. These sessions tend to be longer and can be anything from a hour and a half to two and a half hours.

I have a double session of training twice a week which consists of a long morning session and a short endurance session in the afternoon. During these short endurance sessions my warm up routine is short and the session normally takes me an hour.

My coach trains me bio mechanically, which is a principle that focuses on how you do things rather than how much you do. My main goal for each session thus is quality and I have had times in the past where I get to training after a tough test/day of studying and my coach sends me home because he could tell we wouldn’t be able to get what we needed from me for that session.

We focus on strength and speed as our main components and build the program around that.

How do your workouts and routine differ from off season to pre-season?

My pre-season workouts are typically much harder. During this time we work on building a basis to work from. These sessions will include longer work, endurance and a lot of strength training. During pre-season I also work on technical aspects that need to be drilled in.

Where as in season, the main focus will shift over to speed work while maintaining the power component. These sessions are of a higher quality and the load will reduce.

One thing that I carry throughout the year is my core workout, I try to do core every single day, usually directly after my last session of the day. As I mentioned earlier my diet also changes quite a bit from pre-season to in-season.

Do you include a lot of weight training? What are a few of your weight training tips for the ladies?

Weight training makes up about 50-60% of my training. I personally really love weight training.

My top tips would be to always push yourself to go as heavy as possible according to your own strength and the reps you follow, this is the fastest way to see results.

It’s also a big motivation for me personally, to see my own improvements and see my strength increasing. Make sure to do the right activation before training, to minimize your chance of injuries and to maximize results.

View this post on Instagram

Baby hops #soon #throwback #trackandfield #comebackstronger

A post shared by Eljoné Kruger (@jonekruger11) on Apr 1, 2018 at 3:25am PDT

What are your essentials that are always in your gym bag?

• Small thera band to do glute activation
• Weight lifting belt
• A small towel, water and my recovery drink
• Flops for after training
• Deodorant, lip balm, tissues and wet wipes.

Do you advise using supplements, and do you use any yourself?

Depending on your goals I think supplements can be beneficial. In the past I have mostly only used a protein shake, as I struggled to eat enough protein. I have used quite a few different brands as well. Currently I have started with XSV, and I absolutely love it! It is based on a concept of taking essential amino acids and recovery drinks containing protein rather than pure protein powder.

The amino acids are in capsule form, which makes them much easier and more convenient to take, as you don’t have to gulp down large amount of liquids.

After training I take the recovery drink that contains protein and all the minerals and vitamins needed for you to recover. The best part is that it is carb, fat and sugar free. So if you are following a strict diet, this supplement doesn’t affect your diet at all.

Before tough workouts or big competitions I use their pre-workout, but this isn’t part of my daily routine. My current supplements have allowed me to eat a more wholesome, balanced diet without consuming an excess of protein. I have also found to be more satisfied while using this regime, as I am eating more whole foods. These supplements have also been approved by WADA as I do get tested on a regular basis.

What are your 3 favourite exercises?

1. Deep squats

This is something I incorporated into my training schedule only recently. It is the most challenging exercise and doesn’t only work on your glutes but also your mind. I go for a “personal best” every time I squat which makes it so much more challenging and exciting.

It’s really good for developing glute and core strength, which are key components in running and jumping.

2. Dead lifts

I only work upwards, meaning I drop the weight after each rep. I love the way your hamstrings and glutes feel so activated after dead lifts. I incorporate this into my training before every session. It’s really good for developing your back channel which is essential in running.

3. Power cleans

I’m not really sure why I like this exercise so much, as I am not that good at it and I have a terrible technique! I guess I like a challenge and this exercise definitely challenges me. It’s a great full body exercise and when you do it correctly it can contribute a great deal to your explosiveness.

What sorts of exercises do you do for explosiveness and what are some of your tips when training to be more explosive?

My go to exercises would be:

• Power cleans
• Squat jumps with a bar and light weights
• Power snatches and jerk
• Explosive squats

All exercises must be under 2 seconds for it to work on the explosive component. I also incorporate a variation of box jumps between each exercise.

What are your top tips for getting a flat tummy and strong abs?

We all know the saying, abs are made in the kitchen.

Try to incorporate 100-400 ab exercise reps into your daily routine, try to get a good variation.

For example:

• Monday – abs
• Tuesday – side core
• Wednesday – lower core/ V-line.

It doesn’t necessarily have to be a part of your workout. You can get into a routine of doing abs first thing in the morning before breakfast or even before dinner in the evening. I sometimes even do core exercises while I take study breaks.

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Light core after a tough session Video credits @maritz_pieters @broersma61 #nike #trackandfield

A post shared by Eljoné Kruger (@jonekruger11) on Nov 20, 2018 at 10:23am PST

Running/ jogging can contribute to a flat stomach, but I think it’s about burning fat in general, so any exercise that cause you to burn fat will in turn, result in a flat stomach.

However this can vary from person to person. I naturally tend to have a flatter stomach and it generally isn’t the first place I would gain fat. I gain fat in my arms. If you gain fat on your stomach first, you would have to maintain a lower body fat percentage overall to have a flat stomach.

Favourite male Fitness icons?

• Wayde van Niekerk
• Rafael Nadal

Favourite female fitness icon(s):

• Darya Klishina

Favourite Quote:

“You won’t always be motivated, so instead, learn to be disciplined.”

What is the most common question you get asked?

What I eat, how I train and what supplements I use.

I eat a wholesome balanced diet, I do lots of weights and high intensity cardio, I used to only drink a protein shake, now however it would be my Amino Acids and Recovery drink from XSV.

Where can people get hold of you?

• I mostly use Instagram: Eljoné Kruger
• Email: jonekruger98[at]gmail.com

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The post One On One With South African Athlete, Eljoné Kruger appeared first on FitNish.com.

If you are thinking about competing this year, here are a few tips for getting through not only the novice show but also through the season.

Your Why?

As enticing as it may be seeing other female competitors in their sparkly bikinis and 11-inch heels exuding confidence and sass, whilst they strut their tight and perfectly bronzed bodies across a stage. The reality is, a lot and I mean A LOT of hard work, dedication, time (months to be exact) and let’s not forget the cost of getting stage ready, for quite literally a few minutes on stage.

If you are solely thinking about competing based on getting to wear a sparkly number that fits into a Ziploc bag – you are in for a rude awakening.

I will always maintain if you are wanting to compete just to be relevant, your competition journey will end at the novice show – purely based on the fact that if you do not place in your line-up you will become resentful, always having something to prove, and let’s face it, anything done without passion ultimately drains the joy out of everything. Also, no one wants to share a space backstage with someone who is negative.

Think about why you want to compete. Personally, my reason for wanting to step onto an IFBB stage, at first was based on curiosity and to challenge myself. I was already training with the intention of getting stronger, so training towards another goal was the obvious step. However, after stepping on stage for the first time – the IFBB bug bit along with newfound confidence.

I did not mind putting in the work that was required in order for me to step on stage and oddly enough, I enjoy the process of getting my body stage ready. My reason kept me in the sport for two years before I decided that helping other women gain control of their physical well-being is truly what I enjoy doing.

Whatever your reason for wanting to embark on this journey, make sure it is going to keep you focused, consistent and most importantly bring you joy.

Health First

Be discerning as to the coach you will be using to get you to peak condition. The purpose of any industry is to make money and this does not exclude the fitness industry or the bodybuilding component if it.

For every coach specializing in getting athletes stage ready, there are those who are not equipped with the education or the expertise to get athletes prepped with their health and wellness being a priority. Prepping to step on stage takes months depending on the division you choose to compete in. Having a coach who will explain the pros and cons of competing is what you require.

Your body will be put under immense pressure and with that your mental health can take a beating. The right coach will serve as a pillar of strength during these stressful periods. Being a first time competitor can be daunting, having a coach who will hold your hand through the process is what you will require.

Show day

So your coach has gotten you to show day, you step up, place on your line up…then what? No doubt recognition will go to where it’s due, but what happens when the season is over, stage lights have been turned off and you are headed for some down time.

The coach you choose should also be preparing you to get back to your lifestyle prior to “stage life”. You cannot be expected to follow a meal plan for the rest of your life and for starters (pun intended) you will have to be weaned into eating “normally” again.

There should be no pressure regarding your willingness to do what it takes to step on a stage and represent someone who, one, probably has not competed before and therefore does not know what your body will be going through during your prep months and two, has no inkling of what to do in getting an athlete back to normality after the competition season.

So choose wisely, the competition season runs for an eight month period depending on the shows and selection of the National Team.

However your body is forever and it requires your optimum function for life.

Stop the Comparison

While it’s easy to scroll through social media looking at images of athletes, sooner or later you are going to compare bodies and whilst it’s nice to draw inspiration from others, it’s better to stay focused on your goal and what you are required to do for the end result.

Reach out to someone you know (in the same town or province as you) has competed (for me that was Samantha Naidoo), this way you gain a first-hand account of what can be expected. A “real” person giving you insight is far better than someone who is in another country and whose life you know nothing about – for all you know they could be sugar coating bullsh*t just to appease you.

Whist being a beginner is daunting, remember at some point even the athletes you hold in the highest regard started in the same place as you.

Get Yourself A Hype Team

Like a good bra, a support system is very important. Your family, friends and even your significant other will deal with a lot of your emotions during these prep months. Trust me you will get testy.

There will be a lot of gatherings you will not be able to attend, or if you do, you will be carting around your own meals (ignore the stares), declining sugar dusted goodness coupled with trying to explain why you’re eating or training the way you do, can leave you feeling isolated and a little miffed.

The people who choose to stand by you during this time, will be your sanity keepers, they will be the ones encouraging you, making you laugh and pushing you to continue in this journey. They will also be the ones making sure your tan is perfect, your bikini is glued to your peach, they will be your entertainment for the nine hours you spend backstage and they will be ones cheering like banshees when you step on stage for the first time and every time after.

Granted this is not a very long list of “help me outs” but these are the ones I found are most important.

Deciding to compete is easy however putting in the work is all together a different story. You will have to give up so much in order to step on stage and as long as you understand what is required of you, you will be okay.
When show day arrives, go in with the intention of learning. You will meet a lot of new people, and some of these people will be sharing the stage with you but I hope you never see them as “competition”. Be kind, some athletes may not have the support structure that you do, so be willing to help them, a little kindness goes a long way when you’re cooped up backstage.

You have worked hard and so have other athletes so do not be despondent if you do not place, this is just an opportunity to come back better.

Competing has not only given me confidence I have not known but it has brought lifelong friendships that extend beyond the stage and I hope you find as much as joy and passion in the sport as I have.

So here’s to the 2020 season, may it be an unforgettable one… oh and as long as you pick a hip Bernie isn’t that scary!

Written by

Melissa Kannigan. Find her on her instagram, and her vegan blog.   

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Play time for the #vegan powerhouse @beyond_the_bikini! . . #fitgirl #fitgirls #fitvegans #tyreflip #unsplash #durban #beachfront #nikon #nikond3200 #d3200 #photography

A post shared by FitNish.com Media (@fitnishmedia) on Jun 4, 2019 at 10:48am PDT

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The post Ready. Set. Prep. Preparing For The Competition Season By Beyond The Bikini, Melissa Kannigan appeared first on FitNish.com.

The annual Miss SA Xtreme show hosted by Nina Richter, took place on the 28th of September 2019, this time in Cape Town in South Africa! Check out photos of the Pre-Judging. The results below:

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A few videos and pictures of the miss #saxtreme2019 competition held yesterday in cape town, of the prejudging The other half of the videos are up on the latest post of @fitnish And full post with more quality photos will be up on fitnish.com later today . . #girlsthattrain #nevergiveup #work #motivation #BEMOTIVATED #gymmotivation #fitgirls #fitness #bestrong #fitnish #girlswholift #fitnessgirls #model #fitnessmotivationdaily #fitfluential #bikiniathlete #ifbb #fitguys #bodybuilding #bodybuildingshow #xiaomi #mi8 #takenbymi8 #photography #capetown #southafrica

A post shared by FitNish.com Media (@fitnishmedia) on Sep 29, 2019 at 2:13am PDT

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A few videos and pictures of the miss #saxtreme2019 competition held yesterday of the prejudging The other half of the videos are up on the latest post of @fitnishmedia And full post with more quality photos is up on fitnish.com . . #girlsthattrain #nevergiveup #work #motivation #BEMOTIVATED #gymmotivation #fitgirls #fitness #bestrong #fitnish #girlswholift #fitnessgirls #model #fitnessmotivationdaily #fitfluential #bikiniathlete #ifbb #fitguys #bodybuilding #bodybuildingshow

A post shared by Be motivated. Be fit. (@fitnish) on Sep 29, 2019 at 2:07am PDT

BEACH BIKINI UP TO 163CM

1. Melissa Roest
2. Lindsay Fortuin

BEACH BIKINI OVER 163CM

1. Leiere Falck
2. Anette van Deventer
3. Liezl Opperman

FITNESS BIKINI UP TO 166CM

1. Melissa Lewis
2. Isabelle Klusener
3. Genene Rossouw
4. Jaye Schoeman

FITNESS BIKINI UP TO 172CM

1. Wierzah Adams

FITNESS BIKINI OVER 172CM

1. Gabriela Figueiredo
2. Cindy Willemse

FITNESS BIKINI OVER 35 YEARS

1. Isabelle Klusener
2. Cindy Willemse
3. Wierzah Adams
4. Jaye Schoeman

WOMAN’S WELLNESS FITNESS

1. Shelley Gordon
2. Jessica Klue
3. Marisha du Plessis
4. Candice Nettle

WOMAN’S BODY FITNESS UP TO 168C

1. Erika Marais
2. Lee-Ann Jonker

JUNIOR UNDER 18 YEARS

1. Moegamat Damon

JUNIOR UNDER 23 YEARS

1. Zain Adams
2. Arley Nienaber
3. Henco Kolberg
4. Joshua Kift

CLASSIC BODYBUILDING OVER 75KG

1. Arley Nienaber

CLASSIC PHYSIQUE

1. Pierre Schmahl
2. Zain Adams

ATHLETIC PHYSIQUE UP TO 174CM

1. Juan Geyer

ATHLETIC PHYSIQUE UP TO 178CM

1. Luthando Jacobs

ATHLETIC PHYSIQUE UP OVER 178CM

1. Krishan Sengiar
2. Paul Smith
3. Nicholas Slabbert

MEN’S MUSCULAR PHYSIQUE

1. Deon Basson
2. Albert van Niekerk
3. Marius van den Heever
4. Riaan van Niekersk

MEN’S BODYBUILDING UP TO / INCL. 80KG

1. Moegamat Damon

MEN’S BODYBUILDING UP TO / INCL. 90KG

1. Henco Kolberg

OVERALL JUNIOR BODYBUILDING

• Zain Adams 118 (WINNER)
• Moegamat Damon 106

OVERALL LADIES FITNESS BIKINI

• Wierzah Adams 31
• Melissa Lewis 32 (WINNER)
• Gabriela Figueiredo 52
• Isabelle Klusener 62

OVERALL BEACH BIKINI

• Melissa Roest 2
• Leiere Falck 12 (WINNER)

OVERALL ATHLETIC PHYSIQUE

• Juan Geyer 157
• Luthando Jacobs 166
• Krishan Sengiar 177 (WINNER)

OVERALL SENIOR MEN’S BODYBUILDING

• Moegamat Damon 211 (WINNER)
• Henco Kolberg 221

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The post Miss SA Xtreme 2019 Cape Town | Final Results appeared first on FitNish.com.

Name: Marisca de Beer
Age: 27
Height: 1.63 m
Current weight: 64 kgs
Current city: Johannesburg, South Africa
Occupation: Online Trainer, Bootcamp instructor and Senior Customer Service Administrator

What made you get started with training and living a healthier lifestyle?

I use to lead a very unhealthy lifestyle in my early twenties (Drinking a lot, partying every night and being totally reckless) and I was one of those girls who barely ate and pretty much starved myself to fit into society’s version of “beautiful”.

One day I just decided that enough is enough and that I need to look after my mind, my body and my health. I have never looked back.

What made you enter your first show and when was it, and how did the prep and competition go?

I had a friend who was a competitor and that was pretty much how I got introduced to the sport. When I started prepping for my first show in 2016, the NABBA Pretoria Classic, I was clueless about bodybuilding and I just wanted to look good.

My preparation was only 7 weeks long and it was difficult but not as tough as I anticipated it to be, in fact I realized very quickly that I love the lifestyle. The competition itself was incredible, as nervous as I was, I loved it and walked away with a 5th Place – we were only 5. *hehe*

Needless to say, last place in my first show or not, it woke a fire inside of me, and I have been hooked on the lifestyle ever since.

Who has been your biggest influence/support in your life and how did they affect you?

I know that I am supposed to name an individual here but then I would be lying. My biggest influence/support has been the “mean” people of society. Those who hurt you intentionally, those who manipulate you and break you down, those who always have something negative to say about your aspirations and your dreams.

I have had so many people in my past tell me that I would fail in life and that I just do not have what it takes to be successful. Those are the people who influenced me the most, it is because of ‘them’ that I learned to always have my own back.

To believe in my own abilities and to push hard no matter what. It is thanks to their “support” that I have cultivated an attitude to always support others and to remain compassionate and kind no matter what. I would never have been the person I am today if it were not for them.

How do you manage to balance all the aspects of life with your training and eating? Has it ever been difficult to?

Oh yes, there have been times where balance seemed nearly impossible, especially when it comes to prepping for a show. But I believe that if you really want to do something then you will find a way no matter how difficult it may get.

Excuses will not get you the results you want, and we all have 24 hours in a day, if you plan everything then I guarantee you will find the time to check everything off your list.

What are your future plans?

I have quite a few but to name two: I recently launched my online training business and I would love to grow and evolve that into something much bigger, but I guess you will have to keep an eye out and see what is in store. **giggles** I would also like to get more involved in the fitness industry, to be more out there and to do what I set myself out to do – inspire others and help others believe in themselves more.

Take us through an average day of yours: 

• Usually I will get up for fasted cardio at about 4.30am (I have not been as religious about this one lately) thereafter I will have a sauna and a shower to get ready for work.
• I do have a 9-5 job at a Tertiary Educational Bookstore in Sandton.
• Sometimes it feels like I lead a double life ha ha.
• Then after work I give boot camp classes with corporate clients until about 6 pm.
• After boot camp it is my time to go and get a weight training session in which usually lasts until about 8 pm.
• Once I get home, I will prepare my meals and work on some client programs and spend some quality time with my partner.
• I try get into bed by 10 pm latest.

Do you find the prep for competitions gets easier each time? Do they differ much?

Each prep is very different and there are so many factors that come into play, you can never really tell how the preparation is going to go. For me, my last prep for the iCandy Classic Jozi in April this year, was by far the one of the hardest preps I have ever had.

I was the leanest I had ever been, and my cravings were insane, I literally burst into tears one day because I wanted chocolate so badly and I was incredibly hungry. I did walk away with a first place though, so it was all worth it in the end.

In terms of prep getting easier each time; I guess it depends on your goal and how much work you are willing to put in to achieve that goal.

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

It will depend on whether I am eating for a competition or just to remain healthy and maintain. My diet consists of red meat, chicken and eggs for my source of protein, then I also have a few carbohydrates such as sweet potato and brown rice. Most of my vegetables are green leafy vegetables and I get most of my fats from avo’s, egg yellows or olive oil.

I avoid dairy as well as any refined sugary foods and bread although I do indulge in sweet things every now and again. I do not take my nutrition very lightly because I strongly believe that it is THE most important factor of all when you are trying to change/better your body.

It will not matter how hard you train, if your nutrition is not on point then you are wasting your time. There simply is no way around it. I believe that healthy eating is not about strict dietary limitations, staying unrealistically thin, or depriving yourself of the foods you love. Rather, it’s about feeling great, having more energy, improving your health, and boosting your mood.

Do you count your calories? Do you think it is necessary?

At the moment I am not counting my calories. I just listen to my body and I have developed great intuition when it comes to what my body needs. I also do not weigh my food anymore as I have developed quite a good eye BUT I am also not going to step on stage in the next few months, so I am just eating healthy and balancing out my macros as I go.

What I will say though is that if you have a specific goal (wanting to lose weight, gain weight etc.) then yes, counting your calories is very important. I still believe that weight loss is about calories in vs calories out.

Do you think, to generally lose fat one needs to be super strict and repetitive, as strict as a diet for a bodybuilding competition?

I would not say that you need to be as strict as someone preparing for a bodybuilding competition, but I am going to say that to achieve the results you want, you will need to make a few sacrifices and you will have to put in the work.

Consistency is and will always be key.

Have you seen any common mistakes that ladies may make when trying to lose fat or gain muscle?

This is a topic I could go on and on about but the one thing that is most common is women who are afraid to train heavy. They are afraid gaining some muscle because they are afraid that they would look like a man, so they skip the heavy weights and stick to light weights and tons of cardio.

I can’t begin to count the number of times I’ve seen women avoiding heavy lifting because they “don’t want to get too big” and would rather “just tone.” But unless you plan on taking anabolic steroids, have insane genetics, and dedicate multiple hours daily to training, then you’re never going to look bulky. The cold, hard truth is that women have 1/15 to 1/20th the amount of testosterone as men, and testosterone is the primary hormone responsible for muscle growth. So, it’s genetically impossible to develop a hulk-like physique, unless that is your actual goal—and even then it’s extremely difficult to achieve.

Female bodybuilders have trained for many years to achieve a very specific look, I promise that no one ended up looking like that by accident.

Then you have ladies who completely stop eating in order to lose fat. This just breaks my heart because you are only damaging your metabolism and you are depriving your body of much needed nutrients.

What process do you follow when it’s time to start getting ready for a competition/photoshoot? 

It usually depends on the theme of the shoot; if I am doing a fitness shoot then I will go straight onto a strict diet to try lean down. I hardly ever cut all my carbs out of my diet because my body functions much better on carbs than what it would on fats, thus I usually cut down on my fats and increase my training. If I am preparing for a lifestyle shoot, I just clean up my diet a little – nothing too drastic.

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

My training program is modified every few weeks but I am currently doing one weight training session a day along with one cardio session a day. My cardio alters however, some days I do HIIT training on a bicycle or the stepper and other days I will do a slow pace cardio on the treadmill. My cardio is usually between 25-45 minutes depending on the day.

My current split is as follows:

• Monday: Legs, Calves & Abs
• Tuesday: Chest, Shoulders & Triceps
• Wednesday: Back, Biceps & Abs
• Thursday: Legs & Calves
• Friday: Chest, Shoulders ,Triceps & Abs

What are a few of your weight training tips for the ladies?

1. Seek Better Balance

Balance the time you spend on cardio machines and the time you spend lifting weights. Women often resort to machines in hopes of staying lean, but the real long-term winners will be those who find the right balance.

2. Pay Attention to Workout Order

Many women go into a gym without a plan. They pump out a few sets of lightweight reps on whatever machines are open or look the least intimidating. As a general guideline, work your muscles from large to small when performing full-body workouts. Start with your glutes, quadriceps and hamstrings, as they make up 60 percent of your muscle mass. Next, work your chest or back, followed by shoulders, biceps and triceps. It’s also recommended to start with compound movements (exercises that work more than one muscle group at a time) before isolation exercises. For example, do lunges before hamstring curls, deadlifts before lying leg raises, or pull-ups before planks.

3. Shorten Rest Periods

To make sure you can still get that cardio burn, try to shorten your rest periods. Don’t be the girl texting for five minutes between each set.

4. Rest

Muscles need a few things to grow after they’ve been trained: a good balance of vitamins and macro nutrients, and rest. Not allowing adequate recovery time for muscles and joints can result in over training and injuries.

What are your essentials that are always in your gym bag?

I always have my water bottle, my FitFarm girl Fit Band, Headphones and then of course my post workout shake.

Do you advise using supplements, and do you use any yourself?

A very wise man, my coach Julian Naidoo, once told me that if your nutrition game is strong then you do not need that many supplements to achieve your goals. I use Whey Protein as well as Creatine Monohydrate post training which help increase muscle protein synthesis and reduce protein breakdown. I then also use Bcaa’s and L-Glutamine before training and Bcaa’s during training.

What are your 3 favourite exercises? 

I absolutely love training shoulders; exercises like side laterals raises (works your anterior deltoids) and shoulder press variations along with some face pulls using a rope (primarily work the rear deltoids) are some of my top favourites.

Can you give a few tips to training legs and glutes and what sort of exercises do you favour the most when doing them?

A lot of people will say that you need to squat more, but that is not always the case. Squats, deadlifts, and lunges hit the glutes, but they also target a lot of other muscles, like the quads, hamstrings, abs, and others.

Although some people may build a beautiful derriere from just squatting, deadlifting, and lunging, one size does not fit all, and this approach may not work for everyone.

If you want to really build an awesome booty you need to hit it directly, with exercises that cause the highest percentage of muscle activation from the three gluteus muscles. The glutes are most activated when the hips are near full extension, so I would say that you need to focus on exercises that target the glutes and achieve this full range of motion.

Focus on exercises such as Glute Bridges, Abductors, Single leg Squats, Glute kickbacks and Sumo Squats.

Remember to focus on SQUEEEEZING those glutes!

Do you do a lot of cardio with your training? How do you schedule cardio and when?

During off season I only do 20 minutes of cardio post workout and I will do about 30 minutes fasted cardio in the mornings. When my time is more limited, I will try get in a HIIT cardio session on the bike.

Favourite male Fitness models or bodybuilders?

Is this a trick question? My friend, life partner and number one supporter; Craig Orr. I look up to him in so many ways and he inspires me to be better and to do better every single day. His work ethic and dedication to this sport is admirable. He has achieved so much and yet he is the most down to earth, humble gentle giant I have ever met.

Favourite female fitness icon(s):

I have so many to be honest. I look up to people like Roxy Amas, Anita Herbert, Veronique Mitchel, Lauren Simpson, Camella Saunders and of course Yarishna Ayala – to name a few

These ladies are all phenomenal. From fitness to motivation and just all-round goodness. Have a look, they might just inspire you too!

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#Tbt to doing legs the other day with Mr @craigi_boi . . I have to say when I look at this video all that pops in my mind is that song "Wiggle wiggle" by Jason Derulo I guess it suits everything I try to say to #ladies and to all my clients We all have some jiggly bits – we all have some rolls when we sit down (I mean check mine ) but in the end you need to #love yourself with all your jiggles WHILE working on becoming a #better you. Dont beat yourself up too much – BE #KIND TO YOURSELF. . . Pssst here I was doing a combo of leg presses holding my feet out wide, then narrow, then close. Give it a go

A post shared by Mari'B Fitness (@mariscadbeer_fitness) on Sep 19, 2019 at 6:04am PDT

Favourite Quote:

“I can do all things through Christ who strengthens me.”

What is the most common question you get asked? 

Are those your real eye lashes? ** ha ha ** and my answer is always yes

Where can people get hold of you? 

• Facebook: MariscadBeerFitness
• Instagram: mariscadbeer_fitness
• Email: marisca[at]marib-fitness[dot]com

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The post One On One With Bootcamp Instructor And Bikini Athlete, Marisca de Beer appeared first on FitNish.com.

Melissa Kannigan is a vegan athlete who has competed in multiple ifbb competitions. She and I managed to put together a short video of some of her training that she did on the Umhlanga promenade in Durban.

For me, it was just really fun recording the video and putting it all together (I hope her having to train in the wind was just as fun :p ). We only managed to get a few small clips, as the wind on the day was quite strong and because of that we did not spend as much time as we would have wanted to, and get other shots that we had planned to. 

Check out the video below, oh and there may be a bit too much slo-motion in it, but I think it’s cool :p 

The video was shot entirely on the Xiaomi Mi8 smartphone #shoybymi 

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Throwback to braving the wind and breaking a sweat with @fitnish @fitnishmedia

A post shared by Melissa Kannigan 🅥 (@beyond_the_bikini) on Sep 5, 2019 at 5:48am PDT

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A little behind the scenes with @beyond_the_bikini captured by @marcellekannigan_ . . . #bts #xiaomi #mi8 #girlsthattrain #nevergiveup #work #motivation #BEMOTIVATED #gymmotivation #fitgirls #success #fitness #bestrong #fitnish #girlswholift #fitnessgirls #model #fitnessmotivationdaily #fitfluential

A post shared by FitNish.com Media (@fitnishmedia) on Sep 6, 2019 at 8:51am PDT

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@beyond_the_bikini Looking beyond… . . #photo #Durbanvibes #nikon #nikond3200 #d3200 #photography #Durban #umhlanga #ocean #beach #girlsthattrain #nevergiveup #work #motivation #BEMOTIVATED #gymmotivation #fitgirls #success #fitness #bestrong #fitnish #girlswholift #fitnessgirls #model #fitnessmotivationdaily #fitfluential

A post shared by FitNish.com Media (@fitnishmedia) on Sep 10, 2019 at 8:49am PDT

We also took a few cool shots on the beach just near the iconic pier in Umhlanga, Durban. Check out the FitNish Unsplash account for all the pictures!

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A touch of lighthouse with a glimpse of the stadium in the back . . #landscape #photo #Durbanvibes #nikon #nikond3200 #d3200 #photography #Durban #umhlanga #hotel #southafrica #lighthouse #beach #sand

A post shared by FitNish.com Media (@fitnishmedia) on Sep 13, 2019 at 10:48am PDT

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The post Training Video With Beyond The Bikini, On The Umhlanga Promenade | Shot Entirely On The Xiaomi Mi8 Smartphone appeared first on FitNish.com.