Quick Stats

Name:  Manuela Gabriella Incendiario
Age:  33
Competition weight:  59 Kg | 130 lbs
Current weight:  62 Kg | 136lbs
Current city:  Bedfordview, Johannesburg, South Africa
Occupation:  Permanent cosmetics artist (specializing in Medical tatooing), Lashologist, Professional trainer, Bootcamp instructor (Weigh loss challenge), Nutritional coach

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

I’ve been training since I left school and been competitive for 3 years.

What do you love about it and how do you stay motivated?

I am both an accomplished business woman as well as a fitness model and athlete/personal trainer/wellness coach . It certainly makes a loud statement to many career women out there that claim that they “have no time to work out and run a business at the same time”.

Given my success in both running a lucrative business, as well as success in the fitness world I think it can get rather challenging  to make sure things are well balanced and running smoothly.

My moto is Always, always, always put yourself and your health first, no matter how busy you are.

Poor Energy = Poor Performance = Poor Profits.

So life and helping others contributes to my motivation. In my industry my personal presentation has a direct correlation to my income. You need to know that how you feel about how you look gives you the confidence to tackle projects and business head on.

What made you decide to start training?

Throughout my younger years I played numerous sports. I continue to be active in my daily routine by gyming, kickboxing, attending Bikram yoga classes and wakeboarding. Through this I have managed to channel my energy into one of my biggest passions, which is physical fitness.

“I train daily not just for the body, but also for the mind and find this an exhilarating way to focus myself.”

When and why did you decide to start competing, and please describe your greatest contest achievement to date?

Over the past few years, my focus has shifted and I have taken my training and body to a new level. I have applied both my energy and mind to achieving my targets for my physique.

Being healthy is an amazing feeling and motivates me to continue entering Fitness competitions and hopefully appearing as a future Fitness model.

“I feel it’s my responsibility to share with others the gift I have obtained through keeping my body and mind active.”

What’s your favorite aspect of competing?

I absolutely love being on stage, at times I can be a little shy but being on stage is really fun. I also love meeting up with fellow competitors and friends as we are all at the same level of prep that my friends and family often cannot understand. Then designing my outfits and bikini’s is always fun..I love BLING (:

Many people use age as an excuse to not achieving a great body. What would you say to someone like that?

Ive seen some mommies of 3 kids, run 3 businesses and still manage to compete. So there are no excuses, its really how badly you want to take control of your life.

By creating a good BMI ratio you will increase your lean muscle mass and that increases the metabolic rate so the muscle actually keeps you young (:

What are your future plans?

My ultimate goal would be to inspire and motivate as many people as possible who reach out for health and wellness guidance.

So with saying that I believe achieving the highest possible accolade of a PRO Card through the WBFF for my OWN personal reasons and a business platform would be my “competing goal.”

I see myself as a TOP Personal Trainer and Fitness guru. Running a perfect household, family and business empire.

“You only live once. If you have dreams, pursue them now, no matter how far from reach they may seem. Make sure your attitude is in a healthy place and share your dreams with friends and work together to achieve them.”

In life you always have a choice; choose to do your best, and know that God will take care of the rest!

Remember, we are a body, mind, soul and spirit. It is important that we nurture all parts equally.

I do everything at a 110% level and could be a fantastic ambassador if elected to represent a brand. Not only would I represent the brand sponsor I would sell it with my heart and fitness soul.

How is your prep going for your next show in the UK?

The prep has been super tough. I had a huge learning experience in the WBFF SA show in July, and being my 1^st show transitioning into a new division (Fitness Diva /Fitness Bikini) I still have a bit of muscle to loose and further sculpting. My coach Nathan Harewood from Canada and my Personal Trainer and ex Gladiator/bodybuilder Bible Mkisi, have helped me along as I achieve my OWN personal best. I’m excited to compete against top girls and will soak up the experience.

Give us a brief description of your diet philosophy

I am a pescaterian so only eat fish. I was borderline vegan before starting to compete but really needed the protein.

Manuela Gabriella Incendiario | Daily Routine, Diet Philosophy & Supplementation

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

There are many women out there that have the misconception that strength training with weights will make them look like a man, and subsequently, many women end up doing hours and hours of cardio on the treadmill, elliptical machine, stair stepper or cycling machine.

“I would like to set the record straight and offer some advice to the ladies out there where weight training is concerned.”

I am glad that this question came up, as being a ‘figure’ model I tend to develop muscle easily. Muscle plays a huge role in raising metabolism. That means any growth in your muscle tissue is going to help you burn more calories all day long.

In fact, strength training has all kinds of great effects on your body like:

• Increasing resting metabolic rate so you burn more calories, even while at rest
• Making you lean and slim. Muscle takes up less space than fat, so, the more you have, the slimmer you are
• Strengthening bones and connective tissue, which can protect your body from injuries in daily life
• Enhancing balance and stability
• Building confidence and self-esteem

Remember with anything, a clean diet will develop healthy muscle too!

Lastly women do not have nearly as much testosterone as men so hopefully that clears up the misconception.

How important do you think it is to achieve a balance between everything you do in life?

My moto is:

Always, always, always put yourself and your health first, no matter how busy you are. Poor Energy = Poor Performance = Poor Profits.

In my industry my personal presentation has a direct correlation to my income. You know that how you feel about how you look gives you the confidence to tackle projects and business head on so achieving balance is optimal.

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

It depends entirely on what stage of preparation i’m at and how much Long Slow Duration cardio is needed to lean out. But I normally train 5 or 6 days a week and twice a day.

Cardio and weights are always split up.

Then in my weight sessions I do:

• 2 days legs
• 1 Total back
• 1 Plyometric and boxing session
• Shoulders and Abs

What are some of your top training tips?

• I would always suggest creating a base foundation with your training so you can prevent injuries. I use resistance bands a lot and do stability and flexibility training before and after most sessions. This creates a good balance for strength and power.
• I also go for BI-WEEKLY sports massage sessions with my masseuse, Nico, to iron out lactic acid and niggles from continuous training. Bringing fresh blood and nutrients to the area is amazing for muscle gains and injury prevention.

How do you measure your progress? And how often?

Since moving over to a new division (Fitness Bikini), I never weigh myself. I go by weekly pictures that I send through to my coach. It’s not like the Figure division where you need to get your body fat % very low and lean.

“I’m very in tune with my body; I struggle to maintain fullness as it is and get lean very easily. (: So always keep an eye on  my calories.”

What other forms of training do you enjoy and you would recommend trying out?

I absolutely love pushing my body so when I have reached a plateau I incorporate FST 7 AND GERMAN VOLUME TRAINING, as well as some interval training.

What are your 3 favorite arm and shoulder exercises?

1. Alternating Renegade Row (in plank position) with press up
2. 1 Legged Burpee chin ups on the smith machine
3. Stork with tricep extension.

I do a lot of compound movements.

What are some of your strategies for the final week before a photoshoot or a competition?

“I don’t change too much as the body can respond negatively.”

My diet even stays the same, I only play with the carbs a little. Then sometimes do a small natural water drop. Depends on how i’m looking. I try to do all I need to before the final week so I  can save energy in the last week.

Favourite bodybuilders?

Kai greene, Jay Cutler, Phil Heath. Big appreciation for the big boys.

Favorite female fitness icon(s):

Monica Brant, Andrea Brazier, Jen Jewel.

Favorite Quote:

My best (:

“Carpe Diem; Seize the moment.”

Some others:

“The more you sweat in practice the less you bleed in battle.”

“Nothing tastes as good as skinny feels.”

“Fear is what stops you. Courage is what keeps you going.”

“Live fast, die young.”

“Abs are made in the kitchen.”

“Pain is weakness leaving the body.”

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

As much as I preach about training and dieting hard, make sure it is something you enjoy doing otherwise you’ll look at the gym as being something of a chore. You only live once. If you have dreams, pursue them now, no matter how far from reach they may seem.

Make sure your attitude is in a healthy place and share your dreams with friends and work together to achieve them.

“In life you always have a choice; choose to do your best, and know that God will take care of the rest!”

Remember, we are a body, mind, soul and spirit. It is important that we nurture all parts equally.

CARPE DIEM!!!

What competitions have you competed in and what other achievements have you made?

2013

• Advanced pregnancy training course
• Diploma in Sports Nutrition and Science | Precision Nutrition Canada | Dr John Bernardi

Competitions:

• WBFF South Africa | Fitness Diva | 5th in a huge line up (: (1st year as Fitness bikini from Figure division)

 2012

• Graduated with HFPA National Diploma in health and exercise science
• Opened  4 EVER FIT | 4everfit & stay4everfit
• HealtHaven.com Interview

 Competitions:

• WPF Rossi Classic | Figure tall | 1st
• IFBB Miss SA XTREME | Over 1.68 cm Figure | 1st
• Gauteng North IFBB Provincials | Figure over 1.68 cm | 1st
• IFBB South African Championships | 5TH
• Rossi CLASSIC WPF | Miss Physique tall class | 1st

2011

• Cover of July/August AIM Africa | Health and Wellness magazine
• Health and Wellness Guest speaker | AIM Africa
• NIKE ACCESSORIES sponsored athlete and ambassador
• FHM Model base

Competitions:

• WPF Universe 2011 | Napoli, Italia | 1st international show (: | 2nd
• WPF South African Championships (Welkom) | 1st
• WPF  Gauteng Provincials | 1st (made team to go to Welkom for SA CHAMPS)
• IFBB South African Championships (Cape Town) | 4th, Bronze
• IFBB Gauteng Provincials | 4th (made team to go to CT for SA CHAMPS)
• Miss SA XTREME | over 1.68 cm | 1st
• IFBB Van Der Mescht Classic | Body Fitness | 2nd

 2010

•  Miss Body Beautiful | Figure | 1st
• Miss Body Beautiful | Bikini | 3rd
• Miss Fitness SA | Figure | 4th
• Fame model search | Achieved Pro status & placed 2nd
• USN and Fitness Magazine | Top 6

Where can people get in touch with you?

• Facebook: Manuela’s Facebook Fan Page | Manuela on Facebook | 4 Ever Fit Facebook Group
• Twitter: @ManuchiGI
• Websites: 4everfit | Flawless Cosmetics
• Email:  info[at]4everfit.co.za | info[at]flawlesscosmetics.co.za

Photography Credits

• Bruce K Cantrell Photography

Related Images:

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Quick Stats

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

How did you get into this lifestyle?

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

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

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

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

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

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

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

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

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

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

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

What competitions have you competed in and your placings?

2012

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

2013

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

I also received my South African colors.

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

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

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

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

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

What are your future plans?

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

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

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

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

How do you manage to keep a balance between everything?

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

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

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

Take us through an average day of yours:

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

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

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

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

What’s your favorite healthy meal?

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

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

Do you believe in using supplements?  If you do, with all the different supplements out there, what would you say are the most essential ones that need to be taken?

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

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

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

How do you measure your progress? And how often?

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

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

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

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

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

Fitness models or bodybuilders?

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

Favorite female fitness icon(s):

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

Favorite Quote:

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

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

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

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

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

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

Where can people get hold of you?

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

Photography Credits

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

Related Images:

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Quick Stats

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

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

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

What do you love about it?

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

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

2011

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

2012

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

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

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

Your advice for someone wanting to start competing?

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

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

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

What are your future plans?

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

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

Take us through an average day of yours:

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

Do you believe in using supplements? If you do, with all the different supplements out there, what would you say are the most essential ones that need to be taken?

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

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

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

Off Season:

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

Competition Prep:

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

How do you measure your progress? And how often?

By Measuring body fat and weight, every two weeks.

What’s your favorite form of cardio?

Stepping machine, Treadmill and Rowing.

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

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

Favorite female fitness icon(s):

Nathalia Melo

Favorite Quote:

“Never say never.”

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

Its never to late to start.

Where can people get hold of you?

• Facebook:  Lizelle Horn

Related Images:

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