Quick Stats Name: Andrina Santoro Age: 21 Height: 163 cm Current weight: 60 Kg Current city: Zürich, Switzerland Occupation: Personal Trainer Have you always lived a fit lifestyle? How did you get started? I was always a skinny girl but I never cared that much for sport and was never satisfied with my body. I wanted […]
Quick Stats Name: Jaco Moolman Age: 27 Height: 1,80 m Competition weight: 92 Kg Current weight: 95 Kg Current city: Cape Town, South Africa Occupation: Chartered Accountant, Fitness Model, Personal Trainer and Nutritionist How did you get started? I played competitive rugby, golf, and cricket and ran athletics in high school and started weight training […]
Shed your fat away with this high intensity workout. If you hate doing cardio, then this workout is just for you. It combines high intensity interval training with compound weight training exercises giving you the best of both worlds. It is a circuit style programme, so it will keep your heart rate right up! How […]
There’s a reason the phrase ‘competitions are won from the back’ is so often used in bodybuilding and fitness shows. Having a thick and wide back, paired with a narrow waist and flaring quads creates that perfect X frame physique which so many of us strive after. It is all about achieving ideal proportions […]
Quick Stats Name: Keryn Prenter Age: 30 Height: 1,63m Competition weight: 54 kg Current weight: 56 kg Current city: Cape Town, South Africa Occupation: I own a Catering Company and also make daily meal plans. I’m an athlete, fitness model, brand ambassador and most importantly I’m a mom and wife 🙂 How did you get […]
Many people think losing fat and getting in shape is such a complicated process since you have to deal with figuring out an effective diet with x amount of protein and x amount of calories and then you need to figure out what to eat and what not to eat, and then you have to […]
This workout should not take you more than an hour and 15 minutes or so, just remember to keep your rest periods relatively short, about 45 seconds to 1 minute and 15 seconds. When training the chest muscles, I find that by really tensing and squeezing the chest on each rep, helps to keep focus […]
The (Upper) Legs are made up of, in the front, your thigh muscles and quadriceps, and at the back your glutes (your but) and hamstrings. For this workout we will start with more exercises focusing on the front of the leg. But don’t worry most of these exercises will still stimulate the hamstrings. This workout can be […]
We start off with shoulders and then move onto the triceps and biceps, where we super set the bicep and triceps exercises. What is a super set? A super set is where you perform one exercise straight after another. This workout can be done by pretty much anyone, male or female who has a bit of experience in the gym. […]
