However, the significance of sleep cannot be overstated when it comes to your overall health. Sleep hygiene includes the various practices of your bedtime routine leading to your quality of sleep. As such, it plays a large role in your physical and mental well-being.

The Importance of Quality Sleep

Quality sleep is the foundation of a healthy lifestyle. It not only helps you wake up feeling refreshed, but it contributes to cognitive function and your emotional resilience. 

The amount of sleep you need per night depends on your age, and you need less as you get older. The National Sleep Foundation recommends:

• Adults over 65 receive 7-8 hours of sleep per night
• Adults age 25-64 receive 7-9 hours per night
• Teenagers receive 8-10 hours per night
• Children receive even more, depending on their age.

Poor sleep has been linked to many health issues, including impaired memory, decreased immune function, higher rates of obesity, and increased stress.

Understanding Sleep Hygiene

Practicing habits that lead to a restful night’s sleep increases your sleep hygiene, typically by incorporating a specific routine that signals to your body that it’s time to rest.

Sleep hygiene includes:

• creating an optimal sleep environment
• establishing consistent bedtime routines
• adopting lifestyle choices conducive to rest

Recognizing the importance of these components and introducing it to your routine can significantly improve the quality of sleep and your overall health.

Creating a Relaxing Sleep Environment

A peaceful environment will help guide you to sleep. With comfortable bedding, a dark room, and a slightly cold temperature, you can create optimal sleep conditions, enhancing the body’s ability to relax, promoting deeper and more rejuvenating sleep.

Developing a Consistent Bedtime Routine

A consistent bedtime routine will tell your body when it’s time to wind down. Reading a book, drinking tea and stretching are some popular techniques to calm the mind. Building a ritual you like will help set you up for success and create an easier transition into slumber.

The Role of Outdoor Activities

Exposure to natural light during the daytime regulates your body’s internal clock. Make sure to get sunlight within the first 20 minutes of waking up for a healthier sleep-wake cycle. In addition, morning exercise is a great way to do this. A balance of natural light exposure and physical activity helps improve sleep patterns.

Sleep and Making Healthy Choices

Sleep directly impacts all areas of your life, even the activities you might not think about like commuting. Your alertness and reaction time during driving is connected to the quality of sleep you receive. 

The Dangers of Fatigue-Related Driving Accidents

Fatigue-related driving accidents are a serious concern. According to The Floyd Law Firm, drowsy driving is one of the top causes of car accidents. To stay alert, take breaks during long journeys, stay hydrated, and avoid driving during peak fatigue hours. 

Prioritizing sleep hygiene is crucial for those trying to take care of their health. Quality sleep adds to physical and mental well-being, and therefore leads you to make other responsible choices. This way, you  can opt for a lifestyle centered around vitality, resilience, and a prolonged sense of well-being.

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Name: Robert Smith
Age: 36
Height: 1.72 m
Current weight: 92 kg
Current city: Cape Town, South Africa
Occupation: Director

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

I started in fitness in 2014. I had previously been quite over weight and after dropping 20 kgs I was looking for something to keep me motivated and push me to achieve more. I watched my first fitness show in 2013 and decided to give competing a try.

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

Watching a friend prep for a show was my deciding factor. I watched him prep and was amazed at the discipline and mental focus that this sport required. I was up for this challenge.

My first prep was terrible! LOL. I did not know what to expect and even with guidance from a coach I was questioning everything, I was tired and moody. The last 3-4 weeks were the worst.

All I did was moan about how terrible prep was and that I would never do this again. I even remember telling myself whilst I was back stage that this was the one and only show I would do.

Needless to say, I still got on stage and as soon as I got off stage I asked when the next show was.

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

YES. I am human, life is not easy. Being self-employed, running a business all day and training twice a day is tough. Thankfully I am a very self-motivated and driven individual. I love setting short, medium and long term goals for every aspect of my life.

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

I have been fortunate that I have had an amazing amount of support from all my friends, family and staff. Their support during my preps have been a driving factor for me to push harder.

I never like to let anyone down, especially not those closest to me.

Have you had many setbacks at all? How did you deal with them if you did?

Fortunately, I haven’t had any set backs in my fitness career. I however have experienced other set backs in life that have indirectly affected my motivation to train.

This is when I get back to basics and focus on just getting my ass to gym rather then focusing on what an amazing workout I am going to have. After all any workout is better than no workout.

What are your future plans? 

I plan to compete at WBFF Worlds. It has always been a dream of mine to stand against the best of the best on the world stage. Career wise I plan to slowly grow my business and create a positive happy work environment for my staff to enjoy.

Tell us a bit about your journey of competing up to your Wbff show and winning your pro card and status:

I did my first WBFF show in 2015, it was a massive eye opener. The level of athletes was unrivaled to any other show I have competed in. I did this show with no expectations of winning but rather to gauge where I am as an athlete.

After placing top 10 I was now even more determined to come back the following year and achieve my pro status. 2016 rolled on and it was time to jump on stage again. I trained harder and was more disciplined with my food. I jumped on stage thinking I had a real chance.

It was one of the toughest line ups I have ever faced with 40 muscle model athletes competing for their pro status. I placed 4th and unfortunately missed the pro card by 1 place as they award 1st, 2nd and 3rd with pro status. I was shattered with disappointment but I got over it and was already thinking about my next show and what I would change to come back better.

After a short break WBFF had their next show in 2018. My prep started in January. If i thought I trained hard for previous shows this was next level. I pushed past my point of comfort and my diet was 100% according to my plan.

This time I would leave no stone unturned. My game plan was to be show ready a few weeks out. Slow and steady wins the race they say. The rest as they say is history and I am now proud to be apart of the WBFF Pro family.

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

My training doesn’t change dramatically from when competing to off season. I always change my training program to keep things interesting or to focus on what I believe to be weak areas. My diet is pretty constant also. I still eat a mixture of protein, carbs and fats but will restrict my junk food intake when competing to 1 cheat meal per weak. During the weak I will stick to my meal plan 100%.

Take us through an average day of yours: 

• I wake up at 05:00, press snooze twice and roll out of bed at 05:20.
• Get up, make a cup of black coffee and get ready for morning cardio at 06:00.
• Generally, do between 40-60 minutes fasted cardio. I shower at the gym and get to work by 08:00.
• The chaos starts and the hustle never stops but I still get all my meals in during the day.
• Work generally finishes for me at about 4 pm after which I eat my preworkout meal and get ready for gym again.
• This session is where I have my therapy session and take out all my frustrations on the weights. Once done there I head home to unpack bags, have dinner, prep for the next day, shower and get back in bed to repeat the process again.

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

No philosophy needed, just keep it simple and balance is key.

An average days food is as follows:

• Meal 1:
  • 10 egg whites
  • 1 whole egg
• Meal 2:
  • 200g tuna
  • Greens
  • 50g basmati rice
• Meal 3:
  • 200g chicken
  • 200g baby potato
• Meal 4:
  • 200g chicken
  • Salad
• Meal 5 (preworkout)
  • 50g cream of rice
  • 20g almond butter
  • 40g Gaspari Precision proteinMeal 6:
  • 200g Lean steak
  • 50g basmati rice
  • Greens

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

I am sponsored by Gaspari and therefore use all their supplements.

Essentials for me:

• Gaspari Precision Protein
• Gaspari SuperPump
• Gaspari Glycofuse
• Gaspari AminoLast
• Gaspari Anavite (Multivitamin)

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?

Generally speaking I train 3 days on and 1 day off. My sessions are planned and therefore with the right intensity (and the gym not being crazy busy) I can complete my workout in 60-90 minutes depending on the body parts being trained.

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

I have made this mistake myself but over eating because you are “bulking” is a common mistake. Gradually increase your calorie intake in small increments is what I find works best in order to not put on unnecessary fat and retain water.

What are your top tips for getting shredded?

Its simple maths, burn more calories than what you consume. Still get your balance of proteins, carbs and fats. Listen to your coach!

What are your three favourite exercises and why?

1. Cable fly’s at different angles

• I can hit all areas of the chest and I get a pretty good pump.

2. Leg press

• My legs are one of my strongest muscles so I can really stack on the weight here.

3. Seated single arm lateral raises

• Enjoy the concentration and control I get from being seated.

What are some of your Chest exercises and chest training tips?

• Chest press machine
• Incline dumbbell bench press
• Hex press
• Dumbbell fly’s
• Cable cross overs
• Floor dumbbell press

Make that mind to muscle connection. Focus on squeezing your chest at the peak of its contraction. You will know and feel when it’s working.

Don’t rush the movement. Be deliberate and controlled.

Do you include much cardio into your training routines?

Yes, currently doing 40-60 minutes fasted cardio 5-6 times per week.

What is the most common question you get asked? 

• What supplements can they take to lose weight?

My response:

What is your diet like and how many calories a day are you eating? There are no shortcuts to losing weight and although supplements assist you with your nutrition requirements they do not replace food and a controlled meal plan.

Favorite Influential bodybuilders:

• Jaco de Bryun
• AJ Ellison
• Arnold Vosloo
• Neil Curry
• Wayne Coetzee

Favorite Quote:

It’s an oldie but a goodie:

“Failing to prepare is preparing to fail.”

Favourite female fitness icons:

• Laura Daniels
• Lauren Simpson
• Rachel Dillon

Best piece of advice you ever received?

Be patient and follow the process. During this process we get impatient and expect results daily. Rome was not built in a day and you won’t achieve results in a day but you will make daily progress and achieve your results over time.

What advice would you give to someone unsure where to start in the gym and maybe a little intimidated by the gym and the people?

Get a personal trainer for a session to two, just to allow you to become familiar with the equipment and how to use it.

Once you find your way around your confidence with grow and you will be just fine.

Where can people get hold of you?

• Facebook: Robert Smith Wbff Pro
• Instagram: Robsmith_wbffpro

Photography Credits:

• Sean Levitt

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Name: Irina Nesterova
Age: 32
Height: 1,68 m
Weight: 57 Kg
Current city: Centurion, South Africa
Occupation: Personal Trainer, Fitness Model

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

I was always conscious about my health and nutrition. I did yoga, dancing and swimming in the past but only started going to the gym when I temporarily moved to Brazil in 2013. We had a gym in our building with some basic equipment.

In the beginning I was mostly doing cardio and using the machines and later on started doing some exercises with free weights. From then on my passion for exercise grew over the years.

What made you change careers to personal training? What was that experience like and what advice would you give to someone thinking of doing that but who may be afraid of making such a big change?

After working as a public relations manager in Moscow for seven years, I started doing a personal training course after-hours. I did the course mostly for myself and had no plans to change careers. Only when I moved to London, I started working in fitness. I couldn’t really work in corporate anymore due to my lack of English.

Even though it was hard at times, I had my goals and was motivated to finally do what I love. No matter how scary change is, you have to realize that in the end, change is the only constant.

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

Since a young age I had to look after myself and unfortunately never had a lot of support. This has at least taught me how to be independent.

Have you had any significant setbacks? How did you deal with them and overcome them?

Regarding my fitness life, no I never had any significant setbacks except for losing motivation sometimes.

When I feel demotivated I take a few steps back and some time off to reset my thoughts. I also spend more time with my family and try to stay away from social media.

In my personal life, yes, there was a lot. I went through a very difficult divorce, after being in an abusive relationship, and I became a single parent without any support.

In all my difficult situations I just kept on going forward one step at a time. I also remind myself that one day everything will be in the past, and whatever doesn’t kill you will only make you stronger.

Tell us a bit about life growing up and when did you come to South Africa?

I grew up in a small town in Russia, I finished school when I was 16 and moved to Moscow where I studied and graduated from the Moscow University of Art in Economics and Management. Art was my first love and my dream back then was to one day become an actress.

While in University I had to start work part-time to support myself, and worked as a PR assistant for an agency that specialized in art projects. I continued to work for them for 7 years, and a few other PR agencies, before I moved to Brazil, then to the UK and eventually to SA in 2016.

What are your future plans?

Owning a (weight lifting) fitness studio for women and to be in a position where I can inspire others. Maybe to take part in a few more WBFF competitions overseas.

I’m also very keen to try boxing or maybe some martial arts.

Take us through an average day of yours: 

• Each morning I get up at 4:30 am, drink my pre-workout, glutamine, creatine and eat 2 egg whites before going to the gym for an hour.
• After my gym session I have oats with whey, peanut butter and banana for breakfast.
• I work as a personal trainer in my local area and when I’m not busy with clients, I work on my social media posts, eat lunch or read new articles about training.
• I’m also currently busy with a life coaching course. If I don’t have clients in the evening I might go for a run.
• After making dinner and helping my daughter with her homework I might relax in front of Netflix.
• Once per week I also go to a rehabilitation center to give a free training session for a group of girls there.

Tell us a bit about your prep for the wbff and what does it mean to now be a wbffpro for you?

Physically I trained every day, or sometimes twice per day where I did an extra cardio session.

During the weeks I was very strict with keeping to my diet, all macros and calories were calculated and my meal plans stuck onto my fridge. I luckily already know my body, after all my preps, and know how it will react to certain types of food.

I started to seriously practise my posing and visualise my performance on the stage about two weeks before the competition. I try to focus only on myself as much as possible. Keep on reminding myself that it is 100% about my own body’s improvements and what I am able to achieve with my physique.

It is very intimidating when you arrive at a competition venue, because everyone looks great. What helps me is to not compare myself with the other athletes.

Analyzing the other girls can drive you crazy.

As for being a WBFF pro now, I’m very honoured to be part of the federation.

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

I believe in a balanced diet and to not cut out any of the nutrition groups from your meal plan. I’m very strict during the week and measure all my meals according to my TDEE (total daily energy expenditure) and on weekends I’m more relaxed.

My meal plan is very simple and rather boring. I eat oats, brown rice and sweet potatoes as carbs sources. Eggs, chicken, fish and sometimes red meat as protein. Peanut butter and avocado as fat. I like cheese, rice cakes,protein bars, nuts and apples for snacks.

If I go out I will order fillet, a burger or a nice big chicken salad for lunch or dinner and an eggs Benedict or omelette for breakfast.

What are your top Nutrition tips for staying healthy and gaining muscle?

• Eat food that contains good sources of protein, fat and carbs. All three are important for general health and for your body to function properly.
• I am not a fan of short term diets, detoxes or crazy low carb diets. All carbs are not equal and I believe it’s important to get in enough good carbs to prevent cravings for bad carbs.
• You have to make your meal plan as comfortable as possible and adjust it accordingly to your lifestyle so that you can maintain it in the long term.
• You must listen to your body and don’t cut out all food types that you love. It can lead to eating disorders.
• As for muscle hypertrophy, you will not gain muscle mass on a caloric deficit. To develop muscle tissue you have to consume more calories than you what you use (the right calories) while you train heavy.

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

I count my calories, but only because I’m competing.

The only other time I feel that it might be helpful is in the beginning of your fitness journey.

After a while you will get used to the portion sizes of your meals and understand how your body reacts to certain portion sizes and you can stop counting.

There’s a conception that leading a ‘fit and healthy and lean’ life has to be so strict and boring in terms of diet and training. Do you think people this is true to achieve it?

No, it’s all about moderation. I believe that you can include your favourite foods in your meal plans and still be lean and fit. Just make sure you don’t live on only fast food or only chocolates

Balance your meal plan but don’t cut your treats out completely.

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

Doing too much steady-state cardio and scared of lifting weights. Also setting unrealistic goals and expecting to see results too quick.

You need to check whether the goals that you set are realistic and if possible in your set time frame. Start with small achievable goals and then move them up gradually.

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

I try to stay in shape all year round, but start to monitor what I eat more seriously about 8 weeks before a show or photo shoot. I still follow more or less the same meal plan, but decrease my carbs a bit and increase my protein intake.

Instead of only doing weight training, I will also start do more high-intensity interval training (HITT).

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

I believe in intensity and mind muscle connection and not in how long you spend time in the gym. You can exercise for 20 minutes and be exhausted and you can also spend three hours in the gym and get bored before you even get tired.

I spend about an hour in the gym.

What are a few of your weight training tips for the ladies? And tips for the ladies venturing into the gym for the first time?

Focus on compound exercises instead of isolation exercises to develop muscle mass and strength. The shoulder press, bench press, squat, deadlift and bent-over row are examples of compound exercises that require several muscle groups to work in coordination.

These exercises should form the foundation of your training plan.

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

Hairbrush, dry shampoo, anti-perspirant, body and hand cream and wipes to take off your make up. If you don’t want to be in the gym totally make-up free, CC Cream gives you coverage and a nice glow without feeling thick and heavy and clogging your pores.

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

It is much more convenient and easier to adjust your meal plan or get up early morning if you use supplements. I use products from USN.

• Before my early morning workouts I take Pure Glutamine to assist with protein synthesis & Creatine HCL with either B4 Bomb 2 pre-workout or Amino Ener-G to increase my stamina and endurance.
• During my workouts I drink Super ratio BCAA 12:1:1, which is great to maintain lean muscle mass and help to recover faster. After my morning training, I mix a scoop of chocolate USN BlueLab Whey into my breakfast oats.
• While preparing for competitions I also use L-Carnicut to assist with the conversion of fat into energy.

Do you have any fit fashion tips for the ladies or any specific gym fashion trends that you love?

I will always choose comfort above fashion.

I like soft, stretchy and not too thick fabrics for gym clothes that will be comfortable while exercising and not disturb me from my exercise. Luckily these days there is no shortage of beautiful gym clothes. My favourite gym clothing brand is gym shark.

And for the guys?

I personally don’t like it when guys wear tights. But it is just my conservative nature :p

I don’t really pay too much attention to the brands that guys wear in the gym. Most important for me is that their clothes should at least be clean, neat and fit their body types.

What are your 3 favourite exercises? 

• For legs: Bulgarian Squats and deadlifts are great compound exercises targeting quads, hamstrings and glutes. They also engage your core and upper body.
• For shoulders: Arnold Press is a great compound exercise targeting all three heads of your deltoids.
• For back: Pull ups are a convenient exercise that you can do almost anywhere. It is a great compound exercise that targets multiple muscle groups in your upper body, your lats, biceps, trapezius, posterior deltoids and teres major.

Which body part is your favourite to train and what are some of your tips and favourite exercises to training it?

My favourite body part to train is back. Divide your back training into two types of movements: chinning and pull-downs for width, and rows for thickness.

With the former, use different variations like underhand-grip chins and pull-ups while combining with drop sets and pyramids. Also work your lats from multiple angles to achieve better overall development.

Do you do a lot of cardio with your training?

I used to love running and jogging, but do it a lot less since I started competing. I’ve noticed that I burn muscle too quickly with steady-state cardio.

Now I prefer to to do a high intensity interval training. It is a great way to get in a quick workout and it’s also one of the more effective ways to burn fat. An interval can last between 10 to 30 seconds, and the entire session about 20 minutes. My personal favourite is sprints.

When I do HITT or sprints, I do it first thing in the morning on an empty stomach (fasted) before I start my weight training.

Favorite male Fitness models:

Ryan Terry and Jeff Cavaliere (not a model or bodybuilder, but a fitness guru).

Favorite female fitness icon(s):

Someone who comes to mind that I’ve been following for a long time and respect is Bella Falconi. She is the first fitness personality that I started to follow and I’ve always liked her approach to life.

Favorite Quote:

“Our ideas about how everything should be, prevents us from enjoying how everything is.”

What is the most common question you get asked? 

Most people here ask me where I’m from.

• I don’t answer them immediately, and usually ask them to guess first. They always get it wrong.

Where can people get hold of you? 

• Instagram: irina_nesta
• Facebook: irna.nesterova
• Email: training[at]irina.fit

Photography Credits:

• Marcdschofield 
• Alex Pedan
• Soulby Jackson

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The post One On One With PR Manager Turned Trainer And Wbff Pro, Irina Nesterova appeared first on FitNish.com.

Name: Louise du preez
Age: 26
Height: 1.55 m
Competition weight: 49 kg
Current weight: 50 kg
Current city: Tzaneen, South Africa
Occupation: Accounting admin and make-up artist

What made you get started with training and living a more healthy lifestyle? Has it always been a part of your life?

I have always been an active person, from gymnastics at a very young age to horse riding my entire life and hockey in school. I then started to gym after school, and I like being active, it makes me feel good. I started a healthy lifestyle when I started competing, I always had a passion for it, just never knew where to start, but when I met the right trainer I got onto the fitness ride.

What made you enter your first show and how did the prep for it go? Were you nervous having to step on stage in front of so many people?

Like I mentioned I had a passion for fitness and I went to watch wbff sa in 2015 and immediately said to my husband “next year I want to be on that stage” and so it happened!

I was super nervous as I got on stage for the first time, I just blanked out and I was on an adrenaline high, but as I got off that stage I was so happy of what I accomplished and you could not get that smile off my face!

What is the most challenging part of preparing for a competition?

The most challenging thing for me would have to be the final 4 weeks leading into the competition as you start depleting and water loading the last week.

And why do you choose to compete, what do you find rewarding about competing?

I love competing as you can achieve amazing things with your mind and body and it is super rewarding because it is something money can’t buy but only you can achieve with hard work and dedication!

Have you had any significant setbacks? How did you deal with them and overcome them? Or how do you deal with a lack of motivation on days when you feel out of it?

I have had a setback before where I totally over trained and overloaded myself with stress and work and ended up with adrenal fatigue.

It was the worst time of my life! I cried my eyes out almost every day but in the end I said the only way to overcome this is to get on that stage again, as I actually feared it.

I just took a break and then started working hard and got onto that stage again with a very good placing and overcame my fear and recovered completely as well.

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

My biggest influence would have to be Monique Lopes. She was my first coach and she motivates me a lot but my biggest support would have to be my amazing husband!!!!

What are your future plans?

My future plans are to keep living a healthy lifestyle and still do competitions, maybe work for my pro card but I want to have a happy marriage and just be happy with who I am.

Take us through an average day of yours:

• I wake up at 06:00 and go to gym for my fasted cardio, I will then come home and shower and eat breakfast and pack my husbands lunch.
• I will then have a regular day at work, behind my computer most of the time and maybe a make-up here and there and afternoon at 17:00 go to gym again for my second training session.
• Then I will come home and cook dinner and prep meals for the next day and relax and spend some time with my husband, watch TV and off to bed.

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

• At the moment I don’t follow a set diet but my diet consists mainly of proteins like chicken and fish and protein shakes.
• Carbs: Sweet potato, ricecakes, rice, butternut, pumkin etc.
• Fats: Nuts, nutbutter, avo.

What are your top nutrition tips for gaining muscle?

Getting in enough protein and the right carbohydrates at the right time.

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

I do sometimes count calories to keep me on track but not always. I feel it’s necessary to know how many calories you are taking in to maintain your physique for example.

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

Yes, they try drink fat burners and do cardio a lot but don’t eat right.

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

I just cut a little bit of my carbohydrates.

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

I do cardio in the morning for 30-40 minutes and in the evening I will do weight training for an hour and some cool down steady cardio for 10-15 minutes.

What are a few of your weight training tips for the ladies who are venturing into the gym for the first time?

Use light weights, not too light though, just so it is a little challenging, with the correct form and posture.

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

I always have a towel, training resistance bands, jump rope, heart rate monitor, ear phones and intra workout shake.

What are you essential supplements that you always use?

I always use good whey protein and intra workout and l carnitine.

Do you have any fit fashion tips for the ladies or any specific gym fashion trends that you love?

I don’t have fashion trends but I always like to train in yoga pants and comfortable shoes.

And for the guys?

Hahaha if you can pull it off (wearing compression tights or tight tank tops) yes! Otherwise noooo stay away haha.

What are your 3 favourite exercises?

1. Hip thrusts (To target those glutes)
2. Side leg raises (To target glutes)
3. Curtsy side lunges (To target glutes and legs)

Which body part is your favourite to train and what are some of your tips and favourite exercises to training it?

Legs and glutes!

My tips for glutes, go heavy! Exercises I like hamstring curls, smith machine squats, actually anything legs haha.

Do you do a lot of cardio with your training?

I do cardio mornings and sometimes evenings. But I also do weights and a lot of metcon training.

Favorite male fitness models or bodybuilders?

Sergi constance.

Favorite female fitness icon(s):

Jenadine havenga, Lauren Simpson, Alexia Clark.

Favorite quote:

“I can do anything through Christ who strengthens me.”

What is the most common question you get asked?

Haha girls ask me what can they do to look like me.

I answer them, well no one has the same body and genes and they can’t look like me because everyone is unique, but I always give them advice on diet and training.

Where can people get hold of you?

• Facebook: Louise Du Preez
• Instagram: louisedp7

Photography credits:

• Sean Levitt
• SKJ Photography

Fire q and a:

Favourite bodybuilder in sa?

Jaco De Bruyn.

Most ripped guys physique in sa?

Reece da Silva.

Sa lady with the most amazing abs?

Jessie Joubert.

The nicest guy and girl fitness personality you know of in sa?

Matthew Larkins, Monique Lopes.

Most aesthetic fitness guy in sa?

Wayne Coetzee.
 

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Name: Kylie Opperman
Age: 23
Height: 1,72 m
Weight: Little secret – I actually don’t know! Don’t really track my weight.
Current city: Cape Town, South Africa
Occupation: Sport Psychologist/Peak Performance Coach, Online Personal Trainer and Blogger.

What made you get started with training? Has it always been a part of your life?

As a child, my main sport was always horse riding, where although I attempted training (and my parents tried to get me involved in training too), I never really enjoyed stepping foot in a gym. However, this all changed in 2013 when I started my weight-loss journey. Back then though, I didn’t train with the thought in mind to step on stage. I simply trained to become strong and athletic.

I started-off with functional training, kick-boxing, cross fit, slack-lining and rock-climbing, and then fell in love with power-lifting. The more I started weight-training, I was exposed to the sport of competing and fitness modelling and that’s when the fire was lit!

What made you enter your first show? Were you nervous having to step on stage in front of so many people?

About mid-2013, I made it my transformation goal to step on stage one day.

When I started, I was about 38% body fat, and I had no idea when I would step on stage, but it was a vision that became stronger as my journey continued. In 2015, I had dropped 20 kgs, and finally decided that was the year I would step on stage.

I entered the WBFF South Africa in June 2015, and I remember feeling so overwhelmed with emotions of finally being able to step onto stage, that nerves didn’t exist (ha ha).

The biggest blessing was also seeing how many people had followed my journey to stage, and how many I had inspired via my social media, that when I started competing, I knew that as an athlete, this was my purpose in life.

To be able to inspire people with a sport I fell in love with.

How did/do the miss SA Xtreme 2017 show go and the prep for it go?

I competed in the Body Fitness line-up, where I won my division, as well as won the trophy for Overall Body Fitness Winner, Qualifying for the Arnold’s Classic Africa 2018.

The prep for SA Extreme definitely wasn’t an easy one, as it challenged me both mentally and physically. However, I was blessed with continuous support and love from my family, close friends and coach.

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

My biggest support would definitely be my parents. They have been there for me since day one, and have always supported all my dreams, no matter how crazy they may seem.

Without their love and support, I wouldn’t be able to pursue my dreams.

What do you most enjoy about preparing for a competition and about the competition itself?

Seeing my body change daily, and how we can manipulate our physiques with nutriton and training fascinates me. What I value most about competing is the mental and physical challenges we go through, and the strengths we gain from it.

It’s also a true reflection of work ethic and discipline: what you put in, is what you get out.

Is it difficult being motivated some times?

I wont lie, it is. They always say it’s easy to get motivated, but it’s discipline that keeps you there, and constantly reminding yourself about what your goals are in life.

Do you have any techniques or specific habits that you do in order to keep focused and motivated?

Majoring in Psychology at UCT, I always found an interest in Sport Psychology, which I continously use during my own prep for any show. I also read a lot, and listen to Sport Psychology podcasts.

My social media is also a platform where I share my journey with people, and caption my posts around whatever thoughts/feelings I go through at the time. By being able to see how I can reach out to people with my “real-talk”, and also receive their words of support, motivates me to keep pushing.

What are your future plans?

I’m currently just finished my 5-year Bachelor of Social Science degree at UCT (University of Cape Town). I’ve always had the vision of owning my own business one day, so I’m currently working on launching my brand and online business in the next month. This will be a platform where I can combine my passion for health and fitness, writing blogs, help people become the best version of themselves, as well as collaborate with other businesses. It’s exicting and nerve-wrecking at the same time (ha ha).

For my athletic career, my plan is also to compete internationally in 2018, and establish myself as a Pro Athlete.

Take us through an average day of yours:

• 4.30 am: Wake-up and prep for cardio.
• 5-6/6.30 am: Fasted cardio.
• 9 am: Check emails and do admin work.
• 10 am – 4 pm: Working on my brand, business meetings and my blog.
• 4 pm-6 pm: Second training session for the day, weights & cardio.
• After that, get home and prep for the next day.

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

I’ve always been interested in Blood-Type Dieting, and I follow these principles with both my off-season and competing diets.

What are your top tips for gaining muscle and shape?

Follow a nutritional plan that has specifically been tailored for you, that has been designed according to your training routine and body type.

As a woman, I also recommend that you find a professional, qualified coach to help you, as our bodies respond very differently to nutrition than men do for instance.

What are some common mistakes that women make when it comes to healthy nutrition and eating to lose fat, in your opinion or that you know of?

Not eating enough (and I was guilty of this too at a stage), and also being too wrapped around counting calories all the time.

Nutrition is the foundation on which we build our health, physiques, and longevity. Once I started making food choices with my health in mind, and invested in understanding the power of nutrition, it became clear to me that it’s not about how much you eat (to an extent), but rather WHAT you eat.

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

I believe in maintaining my physique all year round, so I don’t alter any of my nutrition for photoshoots. I do follow carb-cycling though, as I feel it works best for keeping my metabolic rate up, as well as prevents me from getting bored during dieting.

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

When it comes down to training, I believe that you should incorporate the type of training you enjoy, and what works for your body type. I’ve done a lot of research on training according to your muscle-fibre type, and applied the principles to my own training and cardio.

For instance, I’m a combination of Type 1 & 2 muslce fibres, but predominantly have fast-twitch fibres; so all my training mostly consists of HIIT, running, explosive movements and heavy-weight training with a low to medium rep range.

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

My FitMark bag literally has EVERYTHING: earphones, BCAA’s, my shaker, wrist straps, Vitamin C, lipgloss, and it goes on. . . You’ll end-up finding pre-workout and protein in the back of my car too (ha ha) – Oh and my Batman Shaker follows me everywhere!

Do you have any fit fashion tips for the ladies or any specific gym fashion trends that you love?

I love wearing Oi Active (Monica de Al Meida), Cotton On, Puma and Nike’s gym clothes. I find that high-waisted leggings generally just work the best (no worries when you gotta’ squat), and when it comes to gym clothes, I’m never to scared to go bold with colors and prints!

My best advice: Just dress right for your body type.

And for the guys?

I think if they have the physique for it, then why not? Tights on the right legs and glutes on a man is not a bad thing

What are your 3 favourite exercises?

1. Different variations of donkey kick-backs (great for glutes).
2. Lat pulldowns. You can play with different variations here too (to build a great V-Taper).
3. Standing hamstring curl (I find it targets my hamstring the best).

Which body part is your favourite to train and what are some of your trips to training it?

Glutes, shoulders and back. Leg day is just a love-hate relationship in general!

Favorite male Fitness models or bodybuilders?

• Daniel Wessels WBFF Pro.
• Regan Grimes IFBB Pro BodyBuilder.
• And then of course, Dr John Charles.

Favorite female fitness icon(s):

• Candice Bodington (Candibod FitClub)
• Monique Lopes
• Lauren Simpson
• Andreia Wessles WBFF Pro
• Ashley Sneathen IFBB Pro
• Hayttie Boydle WBFF Pro
• Jen Jewell

Favorite Quote:

“Be authentic. Speak sincerely. Listen thoughtfully. Act compassionately, and love. Always with love.”

What is the most common question you get asked?

What’s my calf routine? (LOL).

What advice would you give to young girls wanting to get started in the gym and with competing?

Build you foundation first, invest in a coach, invest in your health and fitness, and most importantly, remember, Rome wasn’t built in a day.

Patience is key.

What competitions have you competed in?

• WBFF (June 2015): Medal awarded for Transformation Division.
• IFBB Western Province (August 2015): 2nd place Beach Bikini, qualified for Western Province team.
• IFBB South African Championships (September 2015): qualified for Arnold’s Classic Africa, May 2016.
• IFBB SA Extreme (2017): Body Fitness Category Winner & Overall Winner; qualified for Arnold’s Africa 2018.

Where can people get hold of you?

• Facebook: Kylie Catharine Opperman / Kylie Opperman, Athlete, Blogger & Personal Trainer (Public Page)
• Instagram: miss_k_flexfit

 

A post shared by Kylie Opperman (@miss_k_flexfit) on May 22, 2017 at 11:43pm PDT

 

A post shared by Kylie Opperman (@miss_k_flexfit) on May 12, 2017 at 11:46pm PDT

Photography Credits:

• Brendan croft studio
• Ericuys
• Renier van der Westhuizen
• Peter Chan Photography

Fire Q and A:

Favourite bodybuilder in SA?

Earl Abrahams.

Most ripped guys physique?

One of the best conditioned I’ve seen, David Watkeys.

SA lady with the most amazing abs?

Jenadine Havenga.

The Nicest guy and girl fitness personality you know of in SA?

Daniel & Dreia Wessels – oh and Monique Lopes!

Most aesthetic fitness guy in SA?

Jaco de Bruyn.

Hardest working person in the fitness industry?

Hmm.. We all need to work hard in this industry in my opinion.

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Name: Chantal Van Loggenberg
Age: 37
Height: 5’1
Competition weight: 53 kg
Current weight: 50,5 kg
Current city: Roodepoort, South Africa
Occupation: Personal Trainer, Nutritionist, Founder of Non Profit Supreme Athletes

What made you get started with training? Has it always been a part of your life?

I think it all started with my dad. He use to always gym. So I kind of grew up with that type of lifestyle. I am blessed with really good genes which is always a bonus.

From a young age I knew I wanted to do something within the health and fitness industry, I just wasn’t quite sure yet what exactly it was going to be.

I traveled to America straight after Matric where I got introduced to strength training. Just there and then that I decided that I would love to be a Trainer.

Tell us about your involvement in the Indian fitness industry and how you got started with it?

In September 2016 I got asked to do the Jerai State Tour and from there things evolved into some great sponsorships and even more amazing experiences. I will be forever grateful for this amazing opportunity.

What is it like in India and how is the fitness/bodybouilding and health scene there?

India was the last place I thought Fitness and Bodybuilding would be so big. But with a 1.2 billion population you can understand that.

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

Personally I didn’t have lots of influences early in my career. But as a young girl I looked up to woman like Monica Brant and Jenny Lynn. I watched them start and grow their careers and some of them doing it while raising kids. So I decided I wanted both and I would make it work.

What do you most enjoy about preparing for a competition and about the competition itself?

I love prepping for a competition because I really have to get into the zone. Being as busy as I am it’s easy to lose focus. I love the challenge. Its much more a mental game for me than physical.

The actual competition itself is the benchmark I measure myself against some of the best athlete to see where and how I can improve.

Is it difficult being motivated some times? Have you encountered many setbacks?

I have encountered many setbacks, but each one of them made me fight harder in making my dream a reality. It’s not always possible to stay motivated but that is why I always surround myself with positive people. I have the most amazing family and friends who all support me 100%.

Do you have any techniques or specific habits that you do in order to keep focused and motivated?

I am on YouTube a lot. I like to watch motivational videos and I often read biographies to keep me inspired. My coach Vic Alley is always there just to keep me on track.

What are your future plans?

I would like to compete in as many WBFF Pro shows as possible and obviously win them. I would love to at least win a WBFF worlds once.

I am currently busy with an e book with some of my favourite recipes and hopefully even one day have my own hard copy. I recently started with my own fitness line. Still in its early stages but will continue with that in 2018 when I am done with my traveling for a while.

I’m definitely going to focus more on my Non Profit. That feeling you get from helping others is something so indescribable. None of my other achievement come close to this.

But who knows what else will come along my journey in the future.

Take us through an average day of yours:

• 4am: 45 minutes fasted cardio.
• 5-7am: I train my clients (home gym so its convenient).
• 7:10am: I do the school run.
• 8-10am: Back at home and train more clients.
• 10-12pm: I usually use this time for online clients or some Supreme Athletes work.
• 12:30-13:30pm: 1 hour weight training.
• 2-4pm: I pick up my kids, school sport and maybe homework.
• 4-6pm: Train more clients.
• 7-10pm: In these 3 hours my husband and I work together to cook and eat dinner, prep the next day’s food, finish off homework with kids, get them ready for bed.
• Time management is very important but we are so use to this routine.

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

My off season diet is completely different to my on season diet. Off season I have 4 meals consisting of high fat, moderate protein and low carbs. My on season diet consist of high protein, moderate carbs, low fat and I increase my meals to 5-6 meals per day.

My training stays the same throughout. I will add an extra cardio session closer to the competition.

What are your top nutrition tips for gaining muscle and shape?

I would say take your time in sculpting your body. Rome wasn’t built in a day. I trained 8 years before entering my 1st competition.

• Eat lots of protein.
• Eat often.
• Train hard.
• Push your body beyond its limits.
• Make sure you work with a good coach that guides you all the way.
• Make sure you supplement. We don’t get in all the minerals and vitamins we need daily and training so intensely you especially need extra.
• Most important of all is sleep. This is where all the magic happens. Your muscles can’t grow without enough sleep.

What are some common mistakes that women make when it comes to healthy nutrition and training to lose fat, in your opinion or that you know of?

• 70% of woman go on these crazy fad diets where they eat only certain things or they eat less to nothing.
• And when it comes to training they do hours and hours of cardio. I call it the skinny fat.
• You need to make it your lifestyle.

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

Well off season my body fat is higher than while prepping so if I do a shoot then I will add extra cardio and yes then I am on low carbs. While prepping I don’t change a thing. I don’t mess with the process.

The photographers usually know that so it depends on the look they want. When prepping for a competition it’s more intense. Lots of little things that makes a big difference. Following my coaches advice to the T.

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

I am a firm believer of fasted cardio. I also love my conventional weight training, but like to switch it up with some plyometrics, boxing and gymnastics.

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

Gym towel, music, heart monitor, gym gloves, water bottle and my Estrellas Nutrition Whey supplements.

Do you have any fit fashion tips for the ladies or any specific gym fashion trends that you love?

I think just wear what you like. I wear whatever looks and feels good. I don’t have a specific trend.

And for the guys?

Haha I personally don’t like the tight fitted stuff but again its about what you feel works for you.

What are your 3 favourite exercises?

1. Hip thrusters

I like it because it targets my glutes exactly where I want it.

2. Hanging straight leg raises

That’s a tough one but amazing to sculpt those perfect abs especially your lower abs.

3. Wide grip pull ups

I love this exercise because it’s tough. I challenge myself to do more and more each time and it’s amazing for sculpting your back.

Which body part is your favourite to train and what are some of your trips to training it?

I love training my lower body. I split it into 2 different days, legs and glutes. I focus on my glutes separately so I can really hit them hard.

What other forms of exercise do you enjoy and incorporate if any?

I love boxing. Whenever I box I lean out very quickly.

Favorite male Fitness models or bodybuilders?

Tom Coleman.

Favorite female fitness icon(s):

Anita Herbert.

Favorite Quote:

“Today’s preparation is tomorrow’s achievement.”

What is the most common question you get asked?

• How do I manage my career, traveling and my family?

I have a very strong support system that helps me.

What advice would you give to young girls wanting to get started in the gym and with competing?

I would tell them to take their time. Don’t take shortcuts. Decide what are your goals and work your hardest to make it a reality.

What competitions have you competed in?

2009

• FAME SA – Fitness model 3rd
• FAME SA – Figure – 3rd 

2010

• Fitness SA – fitness division – 3rd

2011

• WPF Gauteng – figure – 1st 
• WPF Sa’s – figure – 2nd

2012

• Bodybeautiful – fitness division 3rd 

2013

• WFF Gauteng – 1st 
• WFF SA’s – 1st 
• WFF worlds – 3rd 

2014

• WBFF SA – fitness model – 4th 
• WBFF SA – figure – 3rd

2015

• WBFF SA – fitness model – 3rd
• WFF Gauteng – figure – 4th 
• WFF SA’s – figure – 2nd

2016

• WBFF SA – figure – Earned my PRO Card

Where can people get hold of you?

• Facebook: chantalvanloggenberg
• Facebook page: CVL Fitness
• Instagram: chantalvanloggenberg, supremeathletes
• Snapchat: femmefitness
• Twitter: cvanloggenberg

Photography credits:

• Daniel Craig Johnson
• Roger Wells | RWPhoto
• Soulby Jackson
• Van Vuuren Photography

 

A post shared by WBFF_Pro_Chantal (@chantalvanloggenberg) on Jul 24, 2017 at 5:12am PDT

Fire Q and A: 

Favourite bodybuilder in SA?

Jaco De Bruyn.

Most ripped guys physique?

Matthew Larkins.

SA lady with the most amazing abs?

Jenadine Havenga.

The Nicest guy and girl fitness personality you know of in SA?

• Nicest guy – John Lucas.
• Nicest lady – Jenadine Havenga.

Most aesthetic fitness guy in SA?

I love Juan Smith’s physique.

Most aesthetic fitness girl in SA?

Woman, again I have to say Jenadine Havenga. I love her body.

Hardest working person in the fitness industry in SA?

I have to pick 3:

• Jaco de bruyn.
• John Lucas.
• Andrew Carruthers.

Outstanding Indian fitness/bodybuilding girl?

I love Sonali Swami.

Outstanding Indian fitness/bodybuilding guy?

Sangram Chougule.

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Name: Christina Pappas
Age: 31
Height: 1.56 m
Competition weight: 50 Kgs
Current weight: 53 Kgs
Current city: Johannesburg, South Africa
Occupation: Self-empoyed

How did you get started with your training? Have you always lived a healthy and active lifestyle?

I lived a pretty unhealthy lifestyle growing up and was quite overweight when I started university. I decided to join a gym when I started working and this led me to become more health conscious. I started eating healthily but I never restricted myself. I have always tried to live a balanced lifestyle.

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

My fiancè, Keenan McAdam, has been my biggest supporter on my fitness journey. He encouraged me to get a coach, which then led me to entering my first fitness competition in 2015. I wouldn’t be where I am today, without his encouragement and support.

What do you most enjoy about preparing for a competition and about the competition itself?

I enjoy the process of prepping for a competition. I love watching my body change and feeling good about how I look in the mirror. Not only do I like the physical aspect of prepping for a competition, but I also enjoy the mental focus of it all. It affects you in all areas of your life.

Instead of thinking, “ I can’t do it”, your mental state changes to, “I am going to try”. It is amazing what you are capable of, when you set your mind to a goal and commit to it.

On the day of the competition, it’s a whirlwind of nerves and excitement. It’s such an adrenaline rush! I have met many of my fellow fitness friends on social media and its even better when you get to meet them in person. I have had the privilege of meeting many inspiring fitness enthusiasts backstage and have gotten to stand up on stage with them.

As much as it is a competition, its great to see how many of the athletes are supportive of one another. I would say that the most fun I have on competition day, is being backstage with my friends. We mainly speak about food! Lol

What are some of The most common mistakes that you think many ladies seem to make when preparing for their first competition?

I would say that the most common mistake, is not educating yourself on what to expect after the competition. You need to have a plan!

Your body needs to adjust back to “normality”, but this is a process as well. It will take time and it will be hard. The fact that you reached your goal, will overcome the cons of competing.

Overall, I believe that you should love your body regardless of whether you are, “stage ready”, or not. This was the hardest lesson I had to learn. You are your own biggest critic and all I can advise (which is easier said than done), is to not be too hard on yourself.

Is it difficult being motivated some times?

Definitely. You do go through stages where you are demotivated and that is fine. You must take it for what it is, but that does not mean you should give up.

Sometimes, you should take a break from training and dieting. It may just be the best thing to do at that time.

You will get motivated again and you’ll remember why you love the fitness lifestyle. We are only human after all.

How do you manage to stay motivated through the bad days?

I train with an awesome group of friends, and this helps me get through my workout sessions, when I feel demotivated. We sing, we dance and film a couple of videos. Its great! Lol We work hard when we train, but we have fun while we do it. It makes the world of difference!

What are your future plans?

I plan on always living the ‘fitness lifestyle’ and being successful in my career endeavors.

Take us through an average day of yours:

I usually plan my day the night before so that I make sure that I get through all my work and make time to go to gym.

• I have a good breakfast every morning with 2/3 cups of coffee. Yes, I suppose you may call it an addiction. 
• I check my emails and I start attending to all my tasks on my ‘to do’ list. I also ensure that my grocery shopping is done and my food is prepared so that I don’t snack on “non-nutritious” food during the day. Sometimes, it doesn’t work out that way, but I then try again the next day.
• I mainly workout in the evenings and it’s usually my best time of the day to train. My fiancè and I train in a group of 4-6 people. I think there is more laughing than training, most of the time! Lol 

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

I try to stick to a nutritious diet most of the time and I am less strict on the weekend. It’s important for me to be able to live a balanced lifestyle, but without falling off the wagon completely. Personally, it is important that I look good and thus feel good about myself.

Do you get a lot of cravings for anything in particular? Do you let yourself indulge in them or do you keep your diet strict?

Yes and it’s simple, I love chocolate! Lol  I try not to indulge and that is why I don’t have a restricted diet. I find that if I restrict myself from eating something, I will indulge and that is why I believe in balance.

If I am prepping for a competition/photoshoot, it is a different story. If it is not on my diet, I will not eat it (I hear my coach’s voice in my head, whilst I type this! :p

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

I stick to the diet my coach has given me.

What supplements do you use and think are necessary for a beginner?

My ‘go to’ supplements on a daily basis are as follows:

• USN Blue Lab Whey protein (chocolate peanut butter flavour is my favourite).
• USN BCAAs (organge flavour).
• USN Pure Glutamine.

Yes, I recommend them to all fitness enthusiasts.

What are your top tips for the ladies looking to actually gain some quality muscle? Is it a hard process?

I personally struggle to hold on to muscle, which is why I stick to a diet that enables and maintains muscle growth.

My tips to all ladies:

• Do not skip meals and do no cut out carbs.
• Eat nutritiously rich food including all macro groups.
• Everything in moderation.
• Go to a sought-after and credible dietitian, if you need guidance.

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

I believe that as long as you are being active i.e. crossfit, running, pilates, yoga etc., you are on the right path. You should do an activity that suits your lifestyle and it must be something you enjoy.

If you don’t enjoy it, you won’t stick to it.

Personally, I don’t train longer than an hour.

Does your training change much closer to a competition?

When I prep for a competition, I train twice a day. Weight training and cardio are split.

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

My USN watter bottle (with USN BCAAs & Glutamine) and my sweat towel.

If I train on my own, I ensure that I have my bluetooth earphones and iPod (with the best gangster music ).

Do you have any fit fashion tips for the ladies or any specific gym fashion trends that you love?

You can still look beautiful when you go to gym. Make the most of your appearance and wear gym clothes that compliment your body type. Why not feel good about yourself all the time?

And for the guys? 

Wear clothes you feel comfortable in. Don’t worry about what people think.. Just focus on growing those muscles! 

What are your 3 favourite exercises? 

1. Squats

2. Deadlifts

3. Bear complex

Which body part is your favourite to train?

I enjoy training legs and glutes because I want sexy legs and nice glutes! ;P

Favorite male Fitness models or bodybuilders?

Michael Vazquez.

Favorite female fitness icons:

Marissa Rivero McGrath, Heidi Somers and Paige Hathaway.

Favorite Quote:

“Dream big. Start small. Act now.” ~ Robin Sharma

What competitions have you competed in?

I have entered two WBFF competitions, in 2015 and 2016. I entered the Bikini divisions both times. I didn’t place in my first competition and I made top 10 in 2016.

Where can people get hold of you?

• Facebook: GymGirl – Christina Pappas
• Twitter: xtina_pappas
• Instagram: xtina_pappas
• Email address: gymgirlza[at]gmail.com

Photography Credits:

• Steven Butler Photography
• Kevin Mark Pass Photography

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THE WEEKEND IS HERE IN AUS ?? make it count, and remember never take life too seriously ? straight from my snap ?bodiesbyrachel

A post shared by Bodies by Rachel (@racheldillonwbffpro) on Jan 27, 2017 at 12:15pm PST

 

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Name: Gabi Barras
Age: 18
Competition weight: 54 – 56 Kgs
Current weight: 55,2 kgs
Current city: Johannesburg, South Africa
Occupation: Au Pair/ Personal Assistant, currently taking a gap year.

How did you get started in the fitness industry so young and where does your energy and motivation for it come from?

I was exposed to the fitness industry as a young child as my father was involved in the industry as well as being involved in a fit and healthy lifestyle his whole life. As I grew older and I was exposed to the “fit life” and began gym sessions with him a few times a week.

I fell in love, and I immediately knew that this was my passion. My incredible team at Essie and amazing coaches keep me fuelled with motivation every day.

I am also extremely passionate about the fitness industry and this keeps me excited to go train and prep my meals consistently.

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

My mother has been an incredible support to me throughout the process, helping me with meal prepping, being at every single competition to motivate me and cheer me up when I’m disappointed with my placing.

She would always give me a reason not to be discouraged, and would motivate me to work twice as hard for the next one. She puts up with my mood swings when I crave or I’m tired, and on the day of my comps she makes sure every little detail is perfect.

Also, my boyfriend, Matt Robinson has been an extreme influence on me in the past 2 years, he is also my training partner and my best friend. He never lets me miss a meal or skip gym, he motivates me and keeps the flame in my heart ignited and passionate about the fitness industry. From knowing every single weight I lift, knowing my boundaries and pushing me beyond them, he has been there for me every step of the way.

What are some of the things newbies should be aware of, going into their first prep?

For anyone starting their first prep, they should definitely be made aware of all the stages throughout the prep and should be prepared to tackle them with a strong and positive mindset.

There are going to be days where you will want to give up, where you feel like you are going nowhere and when you question why you are doing it.

Keep a clear set of goals in mind at all times and constantly remind yourself of how worth the reward is, regardless of the difficulty in the process.

Do it for you.

What are some of your tips for people just getting into the fitness industry with hopes to get into fitness modeling and competing?

This sport takes an immense amount of discipline and commitment, without those one will never be successful in the sport. Its not just a sport its a full time commitment, a lifestyle.

Did/do you ever have to deal with negativity from other women in the gym regarding the ‘fitness’ sport and your involvement in it? how do you deal with that?

Yes, there are always going to be people who don’t support you or look down on you. I’ve often dealt with specifically females trying to discourage me and demotivate me with their negativity, however most of the time this is rooted by jealousy.

Not everyone is prepared to make such a big commitment so the fact that I’ve done it at a young age and remained consistent seems to bother them. The best way to deal with this negativity is to try brush it off and focus on all the amazing, positive people you have supporting you.

My Essie team and my coaches Stef Estment and Tarryn Zelow, constantly remind me of how speaking negatively about people is no way to better yourself. Their ethos is such a positive influence in my life that I am able to forget about the negative people.

Take us through an average day of yours:

• As I wake up in the morning I get dressed and head to the gym to start my day with some fasted cardio.
• After cardio I return home to prepare all my meals for the day and plan my day.
• Throughout the day I make sure I never miss a meal.
• Later in the afternoon I return to gym for weight training, I then return home, shower and eat all my meals and ensure I get a good nights rest.

What are your nutrition tips for losing fat?

Diet would be the one of the most important things. Abs are made in the kitchen!

Sticking to a healthy meal plan suited to your body and remaining consistent would be the most important thing to consider.

A consistent balance between cardio and weight training is a necessity to losing fat. I also find fasted cardio done in the morning and weight training done separately in the afternoon/evening is the most effective method of training.

What are your essentials that are always in your bag?

My earphones. Music helps keep me motivated and energetic during my training, a water bottle with ice water in it, a shaker with my protein shake, and my gym card of course.

Do you have any fit fashion tips for the ladies?

For any fit female, I understand we all want to show off our gains, however we are still ladies and I believe showing too much leaves no mystery for stage time Plus- we still need to act like ladies!

My favourite outfit for gym would be a sports bra and some gym leggings, or gym shorts and a tank top. (ps, im extremely excited for the collaborated Essie and Lauren Blue fitness line to come out !! )

Favourite male fitness models or bodybuilders?

• Matthew Robinson!

Favourite female fitness icons:

• Tarryn Zelow
• Monique Lopes
• Hattie Boydle
• Louise Du Preez
• Shelby Neves
• Veronique Mitchell
• Courtney Clarke
• Ashleigh Frost
• Alrieta De Wet

I have so many more :p

Advice for girls who are a bit afraid of the gym and weights?

The gym really isn’t as scary as females seem to think before they’ve been, and if a girl is worried about getting ‘big’ if they touch weights, believe me if it was that easy I’d be 3 times my size after over 4 years of weight training!

What competitions have you competed in?

• Body beautiful (twice)
• Rossi Classic
• Rossi grand prix (twice)
• IFBB Miss SA Extreme
• IFBB Boksburg classic

Where can people get hold of you?

• Facebook: Gabriella Barras
• Email: Gabriellabarras[at]gmail.com
• Instagram: Gabibarras_fitness

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