Handri got a wake-up call when her doctor told her she was “a walking heart attack.” 19kg’s later and with numerous Park Run’s under her belt, she proves that it is never too late to start your journey back to health.
PROFILE:
Name: Handri van Blerk Age: 55 Location: Klerksdorp, North-West Province
What do you do? I’m a Branch Manager at a financial institution. Does being a grandma also count as a ‘job’ because that is what I would love to be full time?
What else do you do? SHOPPING! Everybody needs some retail therapy in their life.
I enjoy spending time with my family as much as I possibly can. I know it sounds so cliché but I really do enjoy my workouts at the gym and find that doing a park run is relaxing.
YOU AND SLEEKGEEK
How long have you been a member of Sleekgeek? About a year, I joined in 2018.
How did you find Sleekgeek? I’m friends with Juliette Illingworth Meintjies, I saw she was on Sleekgeek, I scoped the group out and it only took me about 5 minutes to realize that this was a community I wanted to belong to.
What is your favourite part of the Sleekgeek Community? That’s a good question, where to start though? I mean what is not to love? The support, the transformations, and the sense of community!
Although we don’t see each other physically, I know that all the Geeks will have your back no matter where you are in your journey. It just really keeps me motivated.
YOUR TRANSFORMATION
Describe the “old you” before you made your transformation. How did you get there and what were you like? The old me loved to eat: the good the bad and the ugly,
I used to drink Coke the way you should drink water. A chocolate a day was nothing new. I was an emotional eater and just didn’t have a healthy way of coping with stress, anxiety and depression.
I was rude, angry and even more depressed. I just felt like everything was beginning to be too much.
What ignited your initial motivation to change? My health. It was deteriorating badly and quickly.
Being told you are a walking heart attack because your LDL/HDL (cholesterol) AND Triglycerides were low was really all I needed to hear. I was very sad that I had let this happen but my family and those around me (friends and colleagues) picked me up and carried me.
What are some of the things that the new you does differently now? My husband and I started walking around our neighbourhood. It quickly progressed into weekly Park runs.
When Discovery Vitality offered a special introductory gym contract at Virgin Active it was a no brainer to join (we are now renewing our annual contract which I never could imagine us doing). I go to the gym 4x a week and I still run a Park run every second Saturday.
Initially, I went to a dietician who helped me to start eating the 4 main food groups in a healthy balanced way which I still follow. This ties in very well with the Sleekgeek approach, that’s why I love the group! And I practice IF (intermittent fasting).
What are some of the things that the new you still struggle with? Weekends! Am I right? I just remind myself: balance.
I no longer deprive myself. For instance, if I have a craving for chocolate I will eat dark chocolate. If I feel like having soda I will have some Slimsy Passionfruit and soda water.
I just make better choices, you don’t have to say no and starve yourself.
If you could give yourself 1 piece of advice to help with that struggle, what would it be? I should keep the same mindset that I have during the week on weekends as well as it will just help with my progress even more.
Did you plateau, get stuck, or get disillusioned, or even slide backwards a bit on your journey? Of course! I’ve struggled with losing the last 5kgs since 2017 and it took me a whole year again to lose 3 of that 5kg and I’m still trying to lose the last 2kilos. So it’s been an uphill battle.
I have to remain consistent and dedicated because motivation isn’t always available, I cheat and then remain ‘faithful’ to my goals it’s called balance.
What is better since you got healthy? I still suffer from depression but I have healthier ways of coping, where previously my bouts of depression would last months, I can cope within a few days again.
My health has also improved dramatically. I still struggle with my cholesterol but it’s generic. It’s something that I will have for the rest of my life but it has improved.
TRAINING
What’s your favourite form of exercise? [Running, yoga, weightlifting, etc] Drum roll please… running!
How long have you been training and how did you get started? I have been going to the gym for a year now. My son introduced me to the gym.
Me, moaning and groaning: “I mean I’m 54” Then: “I want to lose weight not build muscle” – ignorant mindset I know.
He told us about the Virgin active gym contract from Discovery Vitality and we decided to join and voila!
What does your typical workout look like? 30 min on the treadmill followed by 30 min off circuit training. Sometimes we will shake it up by cycling or rowing for 30minutes instead of running. Every second Saturday I still do a 5km Park run (I work every alternating Saturday).
Favourite exercise? [Distance / pose / movement / etc] Plain and simple: I love running! Anywhere, for any amount of time, whether its 30min on the treadmill or a 5km Park run in 39 minutes (first PB was 60minutes).
Least favorite exercise? [Distance / pose / movement / etc] Squats and plank.
How does exercise make you feel? Running calms me down, makes me focused and just makes me feel serene.
Do you prefer to train alone or with others? Why? I’m kind of set in my ways so – alone!
Most embarrassing training moment? I wanted to jump back onto the sides of the treadmill before (rookie mistake) it completely stopped and I nearly face planted.
Top 3 things you must have at the gym or in your gym bag?
Definitely a towel. I hate sweat.
Extra pair of clean clothes – once again I hate sweat.
Water bottle, for obvious reasons.
Your next training goal? Initially, I just wanted to lose weight. Even though I still have 2kgs to go, I’m working towards building my physique, to see what my body can look like at 55. Elle Macpherson, here I come!
Top 5 songs on your training playlist? I’m not bothered, I listen to whatever music the gym is playing.
How has exercise/training/Sport Changed your life? [Made it better, etc – please be specific] I used to suffer a lot from insomnia but since starting my training I sleep better. That, apart from losing weight and my health improving, is the biggest change.
NUTRITION
What’s your favourite meal? Meat and veggies.
OK, now what’s your favourite healthy meal? I make myself a snack platter consisting of Pastrami/roast beef/biltong, cheese, gherkins, avocado and cherry tomatoes. Yum!
Favourite protein? Steak
Favourite fat? Avocado
Favourite carbohydrate? Linseed and soy bread
What’s your nutrition philosophy/approach? [If you have one] Everything in moderation – balance people!
How many meals a day do you eat? 2-3 meals depending on my mood… I mean my hunger (once an emotional eater always one).
Do you have a cheat meal/treat strategy? Yes, I don’t deprive myself. I try to pick a healthier version of what I’m craving but sometimes I’ll cave and just eat what I’m craving. I do not feel bad and just move on. One unhealthy meal/cheat won’t make me pick up the 19kilos I’ve lost.
MINDSET
Most memorable personal best achievement to date. Something you maybe never imagined you could do? I NEVER and I repeat NEVER thought that I would be exercising to start off with and to be doing it at a gym. Woah!
Favorite quote? “No guts, no glory.”
Favourite book? Anything written by Danielle Steel.
What inspires and motivates you? Apart from all the transformations that are shared weekly on the Sleekgeek group, my husband.
He has lost 25kgs in 9months, he is my role model when it comes to consistency and just smashing it at the gym. For instance, he does 5-10 planks of 30secs each, he follows Cindy Landolt on Instagram and does her ab workouts. It stuns the trainers at the gym but he just keeps going no matter.
The young(er) fellow members at the gym have tried to do these exercises with him and they just couldn’t finish all the way, he makes me extremely proud!
Hanri’s husband and inspiration!
For what are you most grateful? For saving myself in all aspects of my life – fitness has given me this gift, I don’t want to waste my second chance.
What do you want to say to other community members who might be nervous or hesitant to make a start? Everybody is scared, everyone is nervous but just do it. If you can believe it you can do it. Don’t wait until you are told that you might die, do it now to be the best version of yourself NOW!
What are your top 5 tips for anyone starting on a healthy journey?
Start small like walking around your neighbourhood. Really, anything small.
If you can afford it, go see a dietician to help you to get on the right track. Especially if you are an emotional eater and need someone to be accountable to, or you can join the Sleekgeek 8 Week Challenge.
If you can’t afford a membership at a gym or to go see a dietician, you can literally Google everything nowadays. Google, YouTube and Instagram is your best friend.
NO QUICK FIXES! Believe me, been there done that. I’ve would have never lost so much weight and kept it off for 4 years without the proper nutrition and training (no pills, no shakes, no crash diets).
Reach out to the members of the Sleekgeek Community, we are all there to help one another. When I had asked someone about something, I was helped. Whether nutrition wise or training wise or just even on how to go about to buy the correct tekkies for my training goals.
AND then I would love to add a 6th tip if I may: SELF LOVE. You are doing this for you, for your mind, your body and your health. No one else can do this. Love yourself enough through each phase of your journey and you will win this war.
We chatted to Chantel this week and got some insight into how she lost over 40kg!
Chantel said she looked at the number on the scale and it scared her… It read 107kg.
Deciding that she wanted to start a new chapter in her life, she (with the help of her husband) started her journey to lose some weight.
2 years later and she is a #SG4Life
PROFILE
Name: Chantel Erfort Manuel Age: 40 Location: Cape Town
What do you do? Newspaper Editor
What else do you do? I run a blog: editedeating.co.za
I love cooking and baking and since I started following a Paleo lifestyle two years ago, I’ve focused this passion on cooking and baking delicious Paleo meals and treats.
I love watching movies, entertaining and I really do enjoy keeping fit.
YOU AND SLEEKGEEK
How long have you been a member of Sleekgeek? Just over two years
How did you find Sleekgeek? I found out about Sleekgeek from friends on Facebook who were part of the community. I watched – and admired – their weight loss and wellness journeys online and eventually decided to explore what this “SG4Life” thing was all about!
What is your favourite part of the Sleekgeek Community? Initially, I was confused about how Sleekgeek worked, because I joined up, looking for a specific template which would help me achieve my wellness goals. While I did find that template in the 30-day Reboot, I now appreciate the fact that SG embraces the idea that each person has to follow his or her own path, and that there isn’t one set way of eating that works for everyone – except, of course, the broader concept of eating whole foods and ensuring that you get enough movement in your day.
YOUR TRANSFORMATION
Describe the “old you” before you made your transformation. How did you get there and what were you like? The old me was… excessive. And the thing about living in excess is that you often don’t realise it until you drag yourself out of it. While my husband and I have always enjoyed cooking at home, I also had a real taste for fast food, specifically slap tjips, McD and KFC. This started when I started working and had disposable income. I also work in an office in the city centre, which is surrounded by fast food outlets – and I took advantage of that.
The old me also didn’t have an understanding of the caloric value of food so I had no idea how much more than I actually needed, I was consuming.
While the old me dragged herself to the gym regularly, I was under the false impression that it didn’t matter what I was eating because I was going to the gym. The truth, however, was that it almost didn’t matter that I was going to the gym because I was undoing the value of my training by eating really badly.
That said: I would probably have been much bigger, and far less healthy, had I not occasionally gone to the gym.
What ignited your initial motivation to change? I packed on a lot of my extra weight while I was doing my Master’s degree. There are all sorts of psychological and self-confidence issues related to this, which led to an almost self-destructive eating pattern.
And so, when I finally handed in my thesis, I felt like I was starting a new chapter (excuse the pun) in my life, and felt the drive to try something new.
At some point, I stepped on the scale, and the number scared me. 107.4kg. I didn’t remember ever being that heavy before and decided that maybe losing “some” weight was the something new I was after.
So, I spoke to my SG friends and started my first Reboot, supported by my husband and friend who agreed to do the 30-programme with me. That was January 2017.
What are some of the things that the new you does differently now? The new me LOVES being active.
The new me runs. Had you known the old me, you’d know this is big.
I no longer eat fast food and am healthier and fitter than I’ve ever been. More importantly, the new me has a more healthy mindset and I’ve become passionate about being a health advocate.
What are some of the things that the new you still struggles with? I still sometimes crave sweet treats and perhaps should cut down on my alcohol consumption.
I sometimes also struggle to separate myself from the number on the scale. While I feel great and feel comfortable in my body, my journey still feels incomplete because I haven’t yet met my goal weight.
If you could give yourself 1 piece of advice to help with that struggle, what would it be? Enjoy life. Forgive yourself when you fall – and f*ck the number on the scale!
Did you plateau, get stuck, or get disillusioned, or even slide backwards a bit on your journey? Did I plateau? Boy did I plateau. While it took me about one year to lose 36kg, it took me another year to lose just 5kg more. And it took me a long time to understand why this happened.
While I was eating healthily, I hadn’t adjusted my daily intake or increased the intensity of my workout in line with the needs of my now smaller body.
Eventually, becoming more serious about my running helped break the plateau. And while this didn’t translate into a huge additional weight loss, the shape of my body changed a lot and I became more toned – which is almost more gratifying than just experiencing a number loss.
What is better since you got healthy? Everything. Fullstop.
TRAINING
What’s your favourite form of exercise? [Running, yoga, weightlifting, etc] I don’t know if I have a favourite exercise, but I do love trying different things. At the moment, my training focus is on running, yoga, strength training and boxing.
I’m also in the process of getting certified as a Primal Play/Animal Moves coach, which advocates childlike, joyful movement in a fun and functional way.
How long have you been training and how did you get started? I’ve always incorporated some kind of exercise into my lifestyle, but I’d say I’ve been training seriously, and with a more structured approach, for about nearly two years now.
What does your typical workout look like? I don’t have a typical workout per se, but a typical workout week includes: yoga twice a week; running three days a week, including one longer run; two sessions of strength training a week.
Favorite exercise? [Distance / pose / movement / etc] In yoga, I love the crow pose – largely because it is still very challenging for me and requires not only upper body strength but also balance and focus. And I love the feeling when I manage to hold it for a few seconds!
In Primal Play, I love how bear crawl done in perfect form makes me feel strong and graceful at the same time.
Least favorite exercise? [Distance / pose / movement / etc] I don’t think I have a least favourite exercise… but right now a very challenging pose for me is the Primal Play hunter/gatherer squat (similar to the yogi squat in yoga).
How does exercise make you feel? I exercise first thing in the morning, and find that this makes me feel invigorated and focused. I arrive at work with a feeling of accomplishment, and readiness to take on the challenges the day may present.
It also makes me feel strong.
Do you prefer to train alone or with others? Why? Some kinds of training I prefer to do on my own, and others in groups. Right from the start of my journey, I focused on being able to train diligently and knowledgeably, on my own, so that I never felt that my training – or achieving my fitness goals – depended on training buddies or personal trainers.
Of course, you get very different kinds of experiences when you train on your own versus training with a group. Right now, as I still consider myself a novice runner, I sometimes run alone, but also try to schedule runs with more experienced and/or stronger runners who will push me.
Most embarrassing training moment? Come on! Who hasn’t wee’d a little bit while skipping?
Top 3 things you must have at the gym or in your gym bag?
Water
Running watch/activity tracker
Sloffies – to wear in the shower – are a non-negotiable!
Your next training goal? To successfully complete my Primal Play coaching certification.
Top 5 songs on your training playlist? I don’t really have a training playlist… Among other things, my hubby is a DJ and music producer so I usually have one of his mixes on rotation when I’m training on my own.
How has exercise/training/Sport Changed your life? [Made it better, etc – please be specific] Physical training has taught me about discipline and given me the opportunity to see and experience the physical manifestation of a healthy lifestyle change, ie a change in my body composition.
It’s also given me the opportunity to learn to get to know and understand my body better and to gain a sense of vitality I don’t recall having before.
I’m also more useful and fun since I started training, and because I feel stronger, I’m a lot more courageous in terms of the things I might agree to do or try out.
NUTRITION
What’s your favourite meal? Anything with pork in it!
OK, now what’s your favourite healthy meal? I feel like there are too many to mention! But, in summer I love salads, and one I make often is a huge bed of greens, with prosciutto, nectarine and a dressing made with olive oil, balsamic vinegar and honey.
In winter, it’s a simple combo of sweet potato, salmon, and a salad with some dressing.
And soup. In winter veggie soup is a staple!
Favourite protein? Pork
Favourite fat? Animal fat
Favourite carbohydrate? Sweet potato
What’s your nutrition philosophy/approach? [If you have one] I follow a Paleo lifestyle, which means I do not eat any dairy, grains, refined sugar, legumes and avoid processed foods as far as possible.
For the past two years, I’ve been attending Paleo f(x), an annual gathering of the international Paleo community, in Austin, Texas.
How many meals a day do you eat? Three main meals – a big breakfast, lunch comprising lots of veggies and protein and a small, simple supper.
Between breakfast and lunch, I have a snack which may be nuts or fruit.
Do you have a cheat meal/treat strategy? I try not to think in terms of having to cheat on my healthy lifestyle. Right now our relationship is in a good space.
However, when I do want a treat, I will usually make it myself so that it is Paleo-friendly.
MINDSET
Most memorable personal best achievement to date. Something you maybe never imagined you could do? On April 20 I ran the Two Oceans – my first half marathon!
Favorite quote? “Exercise is a celebration of what your body can do; not a punishment for what you ate.” – Unknown
Favourite book? Food Rules: An Eater’s Manual – Michael Pollan
What inspires and motivates you? I’m inspired by the joy I see in someone’s eyes when they lose that first kilo.
I’m also motivated by the desire to share what I have learned, with others – because through my own experiences, so many people have shared with me, the difficulty they have faced in this journey. I’m driven to be of service.
For what are you most grateful? Through making the decision to get fit and healthy, I saved myself from a cliff-edge. But I did not do that alone and owe much gratitude to everyone who shared their knowledge and experience with me and offered support to help me along the way.
What do you want to say to other community members who might be nervous or hesitant to make a start? Don’t feel like you have to do it alone. While ultimately you can only depend on yourself to get up every day and get yourself to the gym; or to stick to the strategy you set out for yourself, you’d be surprised how many people are willing to help you if you just say the word.
What are your top 5 tips for anyone starting on a healthy journey?
Whatever exercise you choose to do, have fun! You’ll never stick with it if you don’t enjoy it.
Whatever you eat, make sure it’s delicious! The easiest way to deviate from your eating plan is to force yourself to eat things you don’t enjoy.
Empower yourself with knowledge. Take control of your journey. Understand what you are doing and why.
Just keep showing up. It’s a cliche, but a long journey is made up of small steps.
You will fall. Be prepared for that. And then get up and keep going.
Name: Christelle Fourie Age: 33 Location: Bloemfontein, Free State Province
What do you do? I’m an attorney and work as a Pro Bono Legal Officer.
What else do you do? I love to run and if I don’t run, I spend time with my family.
YOU AND SLEEKGEEK
How long have you been a member of Sleekgeek? I have been a member of the Sleekgeek Group since 28 June 2017, but it feels like I have been part of this community for much longer.
How did you find Sleekgeek? A friend told me about Sleekgeek, but it took me a while to actually join the Facebook group.
What is your favourite part of the Sleekgeek Community? The unique Sleekgeek code, on which this community is built upon Respect, Uplift and Inspire, is my favourite part of this community. It is also a community of like-minded people, some of whom I have never met, who became dear friends.
YOUR TRANSFORMATION
Describe the “old you” before you made your transformation. How did you get there and what were you like? I went through different stages of my life. While I grew up chubby, I lost a lot of the weight but then gradually regained it after school. This was to be expected since I didn’t follow any healthy eating plan and didn’t have an active lifestyle.
My focus changed and this became a journey where I became fixated on attaining perfection, by depriving myself of certain foods that I regarded as “bad”. I honestly thought that I needed to follow the perfect eating plan before I would see any results. The breeding ground of my mind was a battlefield and perfection during weekdays was followed with out of control binges over weekends. This caused me to lose the same weight over and over again and it wasn’t long before I resorted to quick fixes.
My whole life I had an unhealthy relationship with food and looking back now, I realise that I was at a complete loss on how to follow a consistent and sustainable healthy lifestyle.
What ignited your initial motivation to change? A health scare ignited my desire to change. In 2005, in the middle of yet another quick fix to lose weight, I nearly blacked out. Upon a doctor’s consultation and various other tests by a specialist, it was discovered that I have severe hypoglycaemia and an underactive thyroid. This caused me to re-evaluate my nutrition and with the help of a dietician, I started to change my diet. This was still not the lasting and sustainable change that I was looking for, as I still had an unhealthy relationship with food.
After a Sleekgeek 8-week challenge, and depriving myself for 8 weeks, I resorted back to binges for weeks on end and gained all of the weight lost during the challenge. I then realised that I will have to get my mind in shape and in April 2018 I enrolled in the Sleekgeek Coaching.
What are some of the things that the new you does differently now? The Sleekgeek Coaching, which I completed in April 2019, equipped me with lifelong tools on my health- and fitness journey. I realised that perfection on this journey does not exist and I now strive to find perfection in being imperfect.
My focus changed – I now focus on healthy habits and don’t obsess about the scale. I am active and have never been this fit in my whole life. Most importantly, fear does not hold me back any more and I am living my dreams. I embrace failure and see it as part of the journey, instead of an excuse to quit. With the Coaching, I finally attained my goal weight and I am at my lowest weight since leaving school.
What are some of the things that the new you still struggle with? I easily feel deprived and at times resort back to overeating.
If you could give yourself 1 piece of advice to help with that struggle, what would it be? The Sleekgeek coaching taught me to be mindful and to only eat until I am full. It also taught me to evaluate my feelings and define the reason for my actions. A binge has a reason and if you can identify the reason, it is easier to put systems in place to sidestep the same action in the future when you deal with the same emotions.
Did you plateau, get stuck, or get disillusioned, or even slide backwards a bit on your journey? Yes, I kept on losing the same weight over and over again. It was extremely frustrating and I then enrolled in the Sleekgeek Coaching. After completing the coaching, I realised that mindset is the most important factor in this journey. Anyone can give you a nutrition plan or exercise programme, but you have to control your mind. Only then will you master lasting and sustainable change.
What is better since you got healthy? Life as a whole is better. My mind is now at peace about the food choices I make. I am so much more positive and content with my life, even if my life is not perfect. I value my health every day and regard it as a blessing.
TRAINING
What’s your favourite form of exercise? [Running, yoga, weightlifting, etc] Running is my happy place, my stress reliever, my passion.
How long have you been training and how did you get started? A former colleague once said one should exercise with a goal in mind and in January 2015 he challenged me to a 15km race in November 2015. I started with a run/walk strategy since I have never run in my life and didn’t even particularly like it. I completed the 15km race and continued running until I tore my calf muscle in 2016 and developed blood clots in my lower leg. I returned to running in 2017 and had to restart with a run/walk strategy.
What does your typical workout look like? Tuesdays are hill training, Thursdays a shorter session (about 10km), Saturdays and Sundays are long slow runs. The length and intensity of a session will depend on my programme and what I am training for. I don’t do much strength training, although I realise the importance thereof.
Favourite exercise? [Distance / pose / movement / etc] Hill repeats – It takes effort, but makes me feel strong.
Least favouriteexercise? [Distance/pose/ movement / etc] You will not easily catch me in a swimming pool.
How does exercise make you feel? Running makes me feel alive. It gives me confidence that I can conquer hard things.
Do you prefer to train alone or with others? Why? I prefer to train alone. That I way can control my own pace and develop mental toughness.
Most embarrassing training moment? Running a Parkrun with a few hundred other people and when I took my pants off at home afterwards, I saw there was a hole in my pants.
Top 3 things you must have at the gym or in your gym bag? I don’t gym, but almost always run with a hydration vest. There is always water, fuel (32gi chews) and my phone inside.
Your next training goal? I currently train for Comrades 2019, but struggle with an injury and just pray that I recover in time.
Top 5 songs on your training playlist? I love to run with music, but there is too much to single any song out.
How has exercise/training/Sport Changed your life? [Made it better, etc – please be specific] Running has changed my life for the better. My nutrition has become better, since my nutrition needs to support my running.
Running enriched my life with a whole new running family, some of whom I have never even personally met.
My mindset changed and I see a solution for every problem. It makes me act outside my comfort zone, always looking for a new challenge. Knowing that I can conquer hard runs, makes me feel I can conquer any other difficult situation. It also helps me to alleviate stress and makes me overall a better person.
NUTRITION
What’s your favourite meal? Steers Bacon and cheese burger.
OK, now what’s your favourite healthy meal? Hollandale steak, veggies and air fried sweet potato.
Favourite protein? Chicken
Favourite fat? Peanut butter
Favourite carbohydrate? Sweet potato
What’s your nutrition philosophy/approach? [If you have one] “It’s not a short term diet, it is a long term lifestyle change.”
How many meals a day do you eat? I eat between 5-6 meals a day to support my unbalanced blood sugar levels.
Do you have a cheat meal/treat strategy? Previously I had a cheat meal once a week, but that only contributed towards me feeling deprived. Now I try to have everything in moderation, but it’s a learning curve.
MINDSET
Most memorable personal best achievement to date. Something you maybe never imagined you could do? Changing from a sedentary lifestyle to running the Two Oceans Ultra Marathon in April 2019 has been my biggest achievement to date.
Running an ultra marathon with hypoglycaemia has been especially challenging, but I completed it regardless.
Favorite quote? “Failure is not the opposite of success, it’s part of success”. Arianna Huffington
Favourite book? None currently.
What inspires and motivates you? Sleekgeek taught me to first and foremost be my own hero. I learned not to depend on a fan club to achieve my goals but to be my own motivation.
That said, the Sleekgeek community inspires and motivates me. It was this community that motivated me to change my life permanently and who inspires me on a daily basis.
For what are you most grateful? I’m grateful for my health, grateful for a journey that made me discover my passion for running and most of all grateful for a husband who supports all my crazy dreams.
What do you want to say to other community members who might be nervous or hesitant to make a start? Set small, measurable goals and build on them once you can implement them successfully. It’s easier to build on the sense of accomplishment, even if it’s something small like drinking one extra glass of water per day than to set unrealistic advanced goals and feeling like a failure for not being able to sustain them.
Use the tools that the Sleekgeek team provide. Listen to the videos and read the content, this is your tools for lasting and sustainable change.
What are your top 5 tips for anyone starting on a healthy journey?
Anticipate and plan. If you leave the house, take a snack with you. Set your clothes out the night before, to avoid rushing in the morning to search for a missing sock. This way you are setting yourself up for success.
Be kind towards yourself. You cannot hate yourself thin and being thin won’t make you happy. You need to be happy regardless of your size.
Don’t use excuses as reasons why you don’t succeed. It will be hard, but you have to grow resilience and practice willpower. With enough practice, this will become your new default setting. You don’t give up brushing your teeth when you forget to brush them once – No, you just continue brushing each and every day thereafter.
Let your healthy eating compliment your exercise. With that in mind, choose an exercise that you love and you will find ways to succeed.
Life will get messy, but let health be your anchor.
Striving for perfection will exhaust you and consistent healthy habits are more important than perfection.
Name: Inge Muller Age: 36 Location: I currently live in the Middle East, Bahrain.
What do you do? I manage a salon, and have recently joined a real estate company as an agent.
What else do you do? When I’m not working (which is most of the time) I do some freelance writing for a local magazine and dabble a bit with painting. The rest of my free time is divided between my son and my friends. Ultimately I would like to focus more on writing and breaking free from a typical 9-5.
YOU AND SLEEKGEEK
How long have you been a member of Sleekgeek? I’m not really sure how long I have been a member, it just feels like I’ve been part of the family forever. 2 years maybe?
How did you find Sleekgeek? Sleekgeek was recommended to me by a friend and fellow member, Anthea Swartz.
What is your favourite part of the Sleekgeek Community? I love that Sleekgeek cuts through the nonsense that deceives and dominates the fitness and weight loss industry. It truly comes across that this community has everyone’s best health interests at heart. You focus on keeping it simple and attainable, the people are real, the struggles are real and the emotions are real. We get to celebrate victories and push through hardships as a community
YOUR TRANSFORMATION
Describe the “old you” before you made your transformation. How did you get there and what were you like? This is a hard question. I’m trying to love myself and all aspects of myself, and the person that I used to be was not necessarily the happiest or most loveable person. I don’t want to be hard on that person, she loved me enough to get me to where I am today.
I would get very upset and resentful if anyone even dared suggest that I was overweight, I always thought, surely there are people bigger than me, why does it seem that I am the one being picked on? I can look back now and realize that even if hurtful, the majority of comments and advice came from a place of love, but I wasn’t able to see it for what it was back then.
I lived in my head a lot of the time, and I always said to myself that “one day” it will be me who looks fit, “one day” I will be able to wear shorts on the beach. It wasn’t within my scope of vision yet that “one day” starts with me doing it today.
What ignited your initial motivation to change? My lovely mother died of a heart attack 5 years ago, a big piece of me died with her that day.
I packed up and left the only home I’ve ever known and moved overseas. For just over a year after her death, I continued to eat my grief, unable to come to terms with it in any way possible.
I would love to say that I woke up one morning and decided to change and that was it, in reality, it was a slow process of realizing that if I continued on my current path of self-destruction, that my son would also end up without a mother way too early in life.
I went extreme, I demonized carbs and did HIIT workouts until I wanted to throw up. It worked, but of course, it was not sustainable. Just about then I made the most wonderful friends, got introduced to Sleekgeek and together we have struggled, overcome, failed and got back up together.
What are some of the things that the new you does differently now? I definitely look at food differently now, food is not my enemy. I’m an avid follower of James Smith, and he wrote a post that said: “you consume your food, don’t let your food consume you”.
My mom’s words also echo in my head as she often used to say, “there are no unhealthy foods,” however the moment the word TOO comes in to play is when you will start developing issues. Too much. Too little. Too often. Now, I keep it simple. I tend to get overwhelmed when nutrition gets complicated. Does it have a good amount of protein? It is a yes?. Is it deep fried? It’s a small portion then.
Maintaining weight and slowly dropping fat is a lot easier when I don’t agonize over the details too much.
What are some of the things that the new you still struggles with? My worst struggle is my mind. I have to tell myself daily that I am worth it, that I deserve to be happy with myself.
If you could give yourself one piece of advice to help with that struggle, what would it be? That inner voice is a bitch and wants to see you fail. Knock her out and carry on.
Did you plateau, get stuck, or get disillusioned, or even slide backward a bit on your journey? Oh, so many times.
I’m currently on a plateau, and I know that I am consuming too many calories for fat loss. I get tempted every day to say “aaah to hell with it, I’m gonna eat the world because I’m not losing any weight anyway.”
I end up not eating the world though, and I think that is due to the perception change that nothing is forbidden if I truly want cake I can have it, but then I have to accept that there will be consequences, not necessarily ballooning weight, but definitely slowed down progress.
I am okay with slow because I am a lot healthier than I used to be.
What is better since you got healthy? EVERYTHING! I sleep better, I have more confidence, I am happier overall and my body is capable of so many amazing things that I don’t give it enough credit for.
TRAINING
What’s your favourite form of exercise? [Running, yoga, weightlifting, etc] I love weights and recently discovered that I enjoy yoga a whole lot. If the zombie apocalypse hits, I am doomed because I loathe running, not for a lack of trying.
How long have you been training and how did you get started? I’ve been training for about 3 years on and off, I started with HIIT type workouts, I still incorporate a lot of Crossfit and interval training in between my weights.
What does your typical workout look like? It varies, some days I do only weight training, some I combine weights and CrossFit type exercises.
Favorite exercise? [Distance / pose / movement / etc] I love deadlifts and squat work.
Least favorite exercise? [Distance / pose / movement / etc]z Running, with a side of running and then a little bit of running on top. Did I mention running?
How does exercise make you feel? It is surely a mood lifter, exercising clears my mind and makes me feel empowered to tackle the rest of my day.
Do you prefer to train alone or with others? Why? I don’t mind either, I’m fairly competitive so I like to push myself against other people and sometimes it’s just me against me.
Most embarrassing training moment? Almost every yoga class where I can not get myself in or out of a certain position and land on my backside.
Top 3 things you must have at the gym or in your gym bag? I don’t even have a gym bag. Water, that’s it.
Your next training goal? 80kg deadlift and visible traps.
Top 5 songs on your training playlist? I don’t have a playlist, I listen to whatever the gym decides I am listening to.
How has exercise/training/Sport Changed your life? [Made it better, etc – please be specific] it is a non-negotiable me time. Whatever else happens in the day I know that hour is mine for me to clear my mind and work on myself.
NUTRITION
What’s your favourite meal? I like curries, the spicier the better.
OK, now what’s your favourite healthy meal? We have a takeaway here that makes a superfood salad, its full of nuts, chickpeas, beansprouts and chicken. Very scrumptious.
Favourite protein? Chicken and chickpeas
Favourite fat? Butter and full cream anything.
Favourite carbohydrate? Plain boiled potatoes.
What’s your nutrition philosophy / approach? [If you have one] Make the best of every meal even in situations out of your control.
How many meals a day do you eat? Mainly 2 meals a day, brunch and dinner. I don’t snack as a rule.
Do you have a cheat meal/treat strategy? If I want to snack on something less than healthy I make sure that I’ve had a proper meal already. I mostly crave junk when I am over hungry, so food first. After that, if I feel I still want dessert, I have it. It doesn’t happen often, maybe once or twice a month.
MINDSET
Most memorable personal best achievement to date. Something you maybe never imagined you could do? Box Jumps! Man, it feels good to be able to jump that high and not break my calves.
Favorite quote? Before any words pass the gates of your lips ask yourself: is it true? Is it kind? Is it necessary?
Favourite book? “The Long Walk” by Stephen King.
Ive read it about 6 times.
What inspires and motivates you? I lose inspiration and motivation very quickly, they are fickle beasts. I try to rely on focus and dedication.
For what are you most grateful? Every single day that I am still alive.
When it’s over, it’s over. I don’t think we fully comprehend that this life isn’t a trial run, there are no take backs and reruns.
What do you want to say to other community members who might be nervous or hesitant to make a start? That “one day” is not allowed to happen in your head only. Don’t sweat the small stuff, make one change at a time and learn to love yourself right now, not only when you fit into the pants, or when you can run a 5km.
What are your top 5 tips for anyone starting on a healthy journey?
Start now. Not Monday
You don’t have to be perfect, just present in everything you tackle
Don’t get sucked in by quick fixes, anything worth doing is worth doing well.
You are worthy of good health.
Track your food on an app, even if it’s just for a short while. It will be a revelation.
What else do you do? I run an Instagram about body positivity, beauty, self-care and self-development. I also document my healthy journey and share recipes.
I’m also an animal activist and work closely with Rescue Bunnies South Africa. Apart from photography and beauty (I am obsessed with make-up) I am deeply committed to animals, especially bunnies.
YOU AND SLEEKGEEK
How long have you been a member of Sleekgeek? A couple of years.
How did you find Sleekgeek? Via Friend suggestion.
What is your favourite part of the Sleekgeek Community? The positivity and encouragement.
YOUR TRANSFORMATION
Describe the “old you” before you made your transformation. How did you get there and what were you like? Poor choices in food purely based on convenience. I was tired and unhappy all the time. I knew I needed to make a change but lacked the motivation to do so.
What ignited your initial motivation to change? I realized that in order for me to heal my body I needed to heal my mind first. I unfollowed accounts that didn’t bring me joy, I surrounded myself with people who spread light and good vibes and before I knew it, the nourishment I had been feeding my soul was just as easy to feed my body. I wrote a kind goodbye letter to my fat and that is how my journey started.
What are some of the things that the new you does differently now? I look for opportunities to move more. Previously I would be too lazy to even go down to the corner shop or open up the security gate in our complex. Now I try and do as much walking as I can. I am enjoying being able to be more mobile.
What are some of the things that the new you still struggles with? Eating for convenience or boredom or when I’m emotional. When I am going through a tough time, my knee jerk reaction is to find comfort in food.
If you could give yourself one piece of advice to help with that struggle, what would it be? If you’re going to eat your feelings, make sure it’s something healthy!
Did you plateau, get stuck, or get disillusioned, or even slide backward a bit on your journey? Yes, so many times. At the beginning of my journey, I was very frustrated as I was eating well and also working out. It was only once I learned about macros that I realized I wasn’t eating as well as I hoped. I scaled down on fruits, dairy and grains and my weight shifted.
Further on in my journey as I reached 32 kilos lost, I got stuck in a plateau for FOUR WEEKS! It was honestly the most discouraging thing and I very nearly gave up. However, the great thing about running an Instagram account where you document your progress is that you don’t want to let the people down who support you. This was how I pushed through, and I will continue to push myself until I reach my goal… Then I will push myself to maintain my goal haha.
What is better since you got healthy? So many things. Being able to cross my legs. Being able to take a bath comfortably, sitting in a normal seat in the cinema. Not waking up in the morning feeling like there was a tonne of bricks on your chest. My mobility has increased greatly and I am the most thankful for that. I no longer get out of breath climbing a flight of stairs. (unless I run up them haha) I took so many things for granted when I was a healthy teen, which I will never do again.
TRAINING
What’s your favourite form of exercise? [Running, yoga, weightlifting, etc] Elliptical
How long have you been training and how did you get started? Mid Feb, I joined the gym to help with movement.
What does your typical workout look like? 30 min cardio and 30min toning.
Favorite exercise? [Distance / pose / movement / etc] Movement
Least favorite exercise? [Distance / pose / movement / etc] Also Movement
How does exercise make you feel? Peppy!
Do you prefer to train alone or with others? Why? Alone, I like the mental clarity it brings. I like being alone with my thoughts and it’s also the time when I hype and motivate myself more.
Most embarrassing training moment? None, I’m always learning.
Top 3 things you must have at the gym or in your gym bag? Earphones, phone, towel and hand sanitizer.
Your next training goal? Do a park run
Top 5 songs on your training playlist?
Stronger – Kanye West
Work it – Missy Elliot
Touch It – Busta Rhymes
Bad Romance – Lady Gaga
Numb – Lincoln Park
How has exercise/training/Sport Changed your life? [Made it better, etc – please be specific] Again, it comes back to mobility. I’d like to say it has improved my mental clarity, but I constantly have my head in the clouds so I don’t know whether that’s true.
I can’t imagine my life without my walks though. Not only has it increased my fitness, but it has done wonders for my marriage. My husband and I take our park walks together and we talk about so many things. It’s amazing how we can connect with one another when we just set aside an hour uninterrupted by technology or commitments.
NUTRITION
What’s your favourite meal? Sushi sushi sushi. I could probably put an all you can eat buffet out of business.
OK, now what’s your favourite healthy meal? Tuna salad with all the crunchy veggies my heart desires. I’m a visual eater. I want to colour in my meals. The fresher the better. I prefer raw foods and whole foods.
Favourite protein? Eggs. It’s so versatile.
Favourite fat? Avocado
Favourite carbohydrate? Bananas
What’s your nutrition philosophy/approach? [If you have one] Eat healthy calories to fuel your body and mind, burn more calories than you consume.
How many meals a day do you eat? I do intermittent fasting so I keep it to 2 meals a day. Sometimes I’m snacky, but I keep within my calories.
Do you have a cheat meal/treat strategy? In the beginning, we would schedule a cheat meal on a Sunday, but now if we crave something we eat it and just exercise more. I know calorie controlling doesn’t work for all, but at the end of the day, it works for me and makes me much more aware of what I put in my body and how often I put it in my body.
MINDSET
Most memorable personal best achievement to date. Something you maybe never imagined you could do? Never ever thought I would be able to walk 4 km again. Also never thought I would fit in a size 22 denim (I use to be a 30).
Favorite quote? Progress not Perfection
Favourite book? Memoirs of A Geisha – Arthur Golden
What inspires and motivates you? Inspiring and motivating others.
For what are you most grateful? My husband. He is my entire life.
What do you want to say to other community members who might be nervous or hesitant to make a start? You will never know unless you take that leap. There is a group of thousands of people supporting you. If they believe in you, what’s stopping you.
What are your top 5 tips for anyone starting on a healthy journey?
Change one thing at a time: Drink more water, move a little more and then just add to that.
Journaling is your best friend. Brain dump every day and look back on the journey you are documenting when it feels like you’re standing in one place for too long.
Move more, even if you’re doing exercise on your bed or low impact cardio for 15 minutes, just moving more will help you so much.
Learn about your macros. It was honestly a game changer for me.
Gather a support system. I honestly couldn’t do this without my husband and my friends who die-hard support me and want me to succeed.
Name: Leon Matthee Age: 36 Location: The Reeds, Centurion
What do you do? I am a Forensic Investigator – Medical Aid Fraud and Abuse.
What else do you do? [Hobbies, non-work stuff, etc] I am an old soul and enjoy walking through pawn shops and looking at old stuff. I also enjoy listening to music particularly those from the eighties and if it is available on vinyl, that is a bonus.
YOU AND SLEEKGEEK
How long have you been a member of Sleekgeek? I joined in December 2016
How did you find Sleekgeek? I found Sleekgeek when browsing through the internet looking for plans to get into better shape.
What is your favourite part of the Sleekgeek Community? The fact that no one is allowed to judge and everyone have a common goal of getting healthy.
YOUR TRANSFORMATION
Describe the “old you” before you made your transformation. How did you get there and what were you like? The old me enjoyed everything that was unhealthy and in bulk. I did not exercise as I said to myself that I had no time and that healthy living are expensive.
What ignited your initial motivation to change? I developed kidney stones and some other health issues that were related to poor lifestyle and bad habits.
What are some of the things that the new you does differently now? I am embracing life and trying out new things as I realized that health and even life can be taken away from you in a blink of an eye. I am choosing physical activity in every spare moment that I have in my day.
What are some of the things that the new you still struggles with? Diet will always be my biggest struggle. I do not like bland food and fall for my sweet tooth regularly.
If you could give yourself 1 piece of advice to help with that struggle, what would it be? Small changes win big battles.
Did you plateau, get stuck, or get disillusioned, or even slide backwards a bit on your journey? I started off with a bang and got great results with a product which I will rather not name within the community. I still did not reach my goal and soon went back to my old ways, just a little bit more controlled this time.
Towards the end of 2017, I took up running and enjoyed it a lot and got great results, but fell back again after the novelty wore off. It is important to note that with every attempt I did learn and I still managed not to fall off the wagon completely.
It was only in October 2018 that I decided that I will invest in myself, which things fell into place. I hired an online coach who absolutely just does not take no for an answer. During this process I truly got to know myself and which efforts will be sustainable and which not. I developed a love for the gym and physical activity and do not ever want to be without it.
What is better since you got healthy? My overall health and vitality! My self-esteem.
TRAINING
What’s your favourite form of exercise? [Running, yoga, weightlifting, etc] HIIT Cardio and Strength Training Crossfit
How long have you been training and how did you get started? About 9 months.
What does your typical workout look like? Cardio 30 minutes at 80% of max heart rate for my age. Weights or other strength training for 30 minutes.
Least favorite exercise? [Distance / pose / movement / etc] Mountain Climbers
How does exercise make you feel? It makes me feel alive and that I can achieve anything that I want
Do you prefer to train alone or with others? Why? I prefer to do small classes where you can leverage of the energy of the group.
Most embarrassing training moment? Any moment where I need to move my arms and legs simultaneously. I just do not have that coordination.
Top 3 things you must have at the gym or in your gym bag? My watch, phone and sweat towel.
Your next training goal? To get my abs out and bigger arms and chest!
Top 5 songs on your training playlist?
Tennis tune – The Flooze en Dirk vd Westhuizen
Stoom – Dirk vd Westhuizen
Daai Ding – Ivan Roux
River deep, mountain high – Monique and Tarryn Lamb
St Elmo’s fire – Brendan Peyper
How has exercise/training/Sport Changed your life? [Made it better, etc – please be specific] Exercise and training play a vital role in managing my stress levels at work. And of course, it has made me proud of my body and the transformation I have undergone thus far.
NUTRITION
What’s your favourite meal? Steak and Chips.
OK, now what’s your favourite healthy meal? Chicken, Basmati Rice with Roasted Veggies.
Favourite protein? Steak
Favourite fat? Almond nuts
Favourite carbohydrate? Potato
What’s your nutrition philosophy/approach? [If you have one] I believe in eating a healthy meal with representation from all the macronutrient groups. I am not a big fan of all the specific philosophies even though I do believe that they will work.
How many meals a day do you eat? I eat 3 bigger meals, 2 snacks in between and a casein protein shake before bedtime.
Do you have a cheat meal / treat strategy? One cheat meal per week, and clean eating the rest of the day.
MINDSET
Most memorable personal best achievement to date. Something you maybe never imagined you could do? My most memorable personal best achievement to date would be to run a half marathon. I was never the sporty type and this came as a total surprise to myself and anyone who knows me. In terms of life in general, it would be when I obtained my Master’s degree in Pharmaceutics. That was also a tough one.
Favorite quote? “Ek leef en sal lewe, my doodkry is min” (It is just one of those things that can’t be translated).
Favourite book? The Shack – William P. Young
What inspires and motivates you? Results are the one thing that inspires and motivates me.
For what are you most grateful? A healthy body and mind that can do what I need it to do to achieve my goals. This along with support from the SG community as well as every single person that helped shape my thinking around health.
What do you want to say to other community members who might be nervous or hesitant to make a start? Be open-minded and participate in the community. Post your activities and photos, regardless of how trivial you might think they are. The response that you will receive will push you to do a bit more. Before you know it, you will be very active within the community and the results will follow.
What are your top 5 tips for anyone starting on a healthy journey?
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Invest in yourself
Make time
Surround yourself with like-minded people
Make small changes at first, but challenge yourself constantly
Name: Debbie Godfrey Age: 42 Location: Port Elizabeth
What do you do? I am a pharmacist assistant.
What else do you do? [Hobbies, non-work stuff, etc] I spend time with my gorgeous daughter.
YOU AND SLEEKGEEK
How long have you been a member of Sleekgeek? Just under a year.
How did you find Sleekgeek? Via Facebook. It came up as a suggested page and I have not looked back since… Joining the Sleekgeek group was the best decision I have ever made. It has absolutely changed my life for the better.
What is your favourite part of the Sleekgeek Community? Definitely the feeling of being part of a family/community. The stories and transformation of some of the members have been absolutely phenomenal. It made me realize that I can also transform myself.
YOUR TRANSFORMATION
Describe the “old you” before you made your transformation. How did you get there and what were you like? The old me was grumpy and extremely angry at life. I lost my will to be happy after my divorce. I used it as an excuse to let myself go and got to a then-whopping weight of 103kg. I spiralled out of control and I, at the time did not care nor did I want to change anything.
What ignited your initial motivation to change? My daughter.
One day she asked me to play swing ball with her outside. Not only didn’t I have the energy but I had absolutely no interest to do any activities. I saw the disappointment in her face and a few days after that I realized that I needed to do something.
I found a PE Zumba page on Facebook and went to try a class, I absolutely loved it, couldn’t finish a class initially but it got better and I wanted to go more often. That was in April 2018, three years after the divorce.
What are some of the things that the new you does differently now? Wow. I am a whole new person. My whole outlook on life has changed so much. I am positive, energetic and most importantly I have learned to laugh more and have learned to love myself again. The Angry Debbie is gone .
My daughter and I do a lot more activities. She does Zumba with me sometimes. We exercise at our local park, walk on the weekends she is with me. She has a new, happy Mommy who she is extremely proud of.
I have learned to socialise again and not hide away from the world.
What are some of the things that the new you still struggles with? I struggle at times to see the new me. I sometimes say to my Penny, my challenge buddy, friend and Zumba Instructor, my brain has not caught up with the physical change. And that is something that’s a focus point for me in the current challenge. To work on rectifying it.
If you could give yourself 1 piece of advice to help with that struggle, what would it be? Acknowledge your success and achievement. Acknowledge how far you have come and be proud of yourself. Accept and enjoy the new you because you have worked damn hard to get there.
Did you plateau, get stuck, or get disillusioned, or even slide backwards a bit on your journey? Absolutely, during the last challenge, my parenting responsibilities changed slightly. It was a positive thing in the bigger scheme of things but I battled to accept the change.
I decided to take all that hurt I was feeling at the time and focus on the challenge.
With the help of my amazing buddy challenge partner, we did just that and the challenge took a huge turn. Since then it has literally made us inseparable as training buddies.
What is better since you got healthy? My energy levels, they are phenomenal at the moment. There are mornings we start training at 4m… I would NEVER have previously done that.
My approach to life has gotten better and I hope to inspire people to become healthy. It’s an unbelievable feeling.
Definitely my relationships, not only with my daughter but with most of my friends as well as my customers at the pharmacy… I constantly get complimented on my physical change and my positive attitude.
It just makes one’s day run so much smoother with that positive attitude.
TRAINING
What’s your favourite form of exercise? Zumba -Fitness and Strong.
Cross fit, which Penny and I started 4 weeks ago and are LOVING IT even though we can hardly walk nor feel our arms afterwards…
Sand Dune running – the best part of my Sundays.
How long have you been training and how did you get started? Just over a year, since April 2018. It all started with Zumba.
What does your typical workout look like? On Monday, Wednesday and Friday mornings from 4 to 4:45 am (high impact training), Penny and I are assisting two ladies who are doing the 8 Week Challenge for the first time. We inspired them to do the challenge. The from 5 to 6 am Penny and I do Crossfit. T
On Tuesday and Thursday morning we do Zumba Fitness and Strong.
But wait, there is more! LOL.
On Monday to Thursday evening from 6 to 7 pm, we do Zumba then on Sunday, I do Sand Dune running. After the 8-week Challenge, not much will change except for the training of the two ladies. We have literally created Fitness Monsters…
Favorite exercise? Zumba Strongs and CrossFit weight training.
Least favorite exercise? Monday morning exercise… Hahaha.
How does exercise make you feel? Empowered, happy, satisfied, it truly makes me feel amazing.
Do you prefer to train alone or with others? Definitely, with Penny as we motivate and push each other to do better… it is too easy to find excuses not to train when you are having a bad day. We are only human and I prefer to have someone to be able to laugh with as well.
Most embarrassing training moment? Slipping whilst doing a burpee at Zumba and falling flat on my face.
Peddling backwards on a stationary bike at Crossfit… to this day I still can’t understand why.
Top 3 things you must have at the gym or in your gym bag?
Arm Weights
Pre-workout drink
Skipping rope
Your next training goal? To become a Zumba Instructor and to compete competitively in Crossfit.
How has exercise/training/Sport Changed your life? [Made it better, etc – please be specific] It has opened up my eyes to a whole new world where being active is a MUST. No matter what activities it is.
It has made me realize how much is actually out there to do from a Trail run to running up a sand dune or just on the beach. It recharges my battery.
NUTRITION
What’s your favourite meal? Peanut butter jungle oats bar.
OK, now what’s your favourite healthy meal? Omelettes
Favourite protein? Eggs and my protein shake.
Favourite fat? Cheese
Favourite carbohydrate? Pizza
What’s your nutrition philosophy/approach? I enjoy banting and it has become a lifestyle change.
I believe that if you are going to cheat on your eating plan make sure everything is in moderation and on Monday, after that weekend of giving in, have a kick-ass training session.
How many meals a day do you eat? Breakfast: protein shake, a slice of banting bread and coffee. Lunch: omelette or salad. Supper: protein shake or chicken or steak.
Do you have a cheat meal / treat strategy? My cheat meal is pizza, but I try get the thinnest base with fresh healthy ingredients as toppings.
MINDSET
Most memorable personal best achievement to date. Something you maybe never imagined you could do? Getting back into the ’70s with my weight.
Favorite quote? Giving up is never an option.
Favourite book? I wish I had time to read! The transformation of everyday people is what I love reading on the Sleekgeek Facebook group.
What inspires and motivates you? My progress so far and people or friends making a change because I’ve inspired them. It is so awesome to hear.
For what are you most grateful? That Penny and I crossed paths on our journey. She has been a huge part of my transformation in so many ways.
When losing my mom on 17th June, she made sure that I needed to do the challenge, to complete it and not give up and I am so grateful for those little things.
The remainder of my current challenge is dedicated to my mom and I am giving it my everything and more, I want her to be proud.
What do you want to say to other community members who might be nervous or hesitant to make a start? With the support of Sleekgeek and the community/family/friends on the page, you can’t go wrong.
It’s everyday people changing their lives and I have so much respect for Elan and the team for what they have done.
They are passionate about what they do, which is so noticeable and absolutely amazing, it’s that passion that results in success.
What are your top 5 tips for anyone starting on a healthy journey?
Remember, it’s a lifestyle change, not a quick fix.
You MUST want that change so much – It’s all about commitment and the right mindset.
If you fall, get up and try again.
Giving up must never be an option.
Don’t wait for tomorrow what you can change today.
What else do you do? [Hobbies, non-work stuff, etc] I love all things music. I love socializing with hubby, friends and family as well as walking my paw kids.
Recently, exercising has become a new hobby of mine as well.
YOU AND SLEEKGEEK
How long have you been a member of Sleekgeek? I have no idea, should be at least 2 years now.
How did you find Sleekgeek? A friend of mine told me about it as well as the motivational stories. I decided to join immediately.
What is your favourite part of the Sleekgeek Community? The people, the stories and the motivation.
YOUR TRANSFORMATION
Describe the “old you” before you made your transformation. How did you get there and what were you like? I have always been a chubby child.
When I was in my last year at University I decided to lose weight. I think I mostly did it the unhealthy way, just eating mainly soups etc. However, through exercising, I was able to keep it off for five to six years.
Then we got a dog, I changed jobs and suddenly I found myself not having as much time as I used to. This is when I stopped exercising and with that came the very unhealthy eating habits.
My husband and I started eating out more and getting take-a-ways and binge eating became a thing for me. Over three years I had picked up all the weight I had lost and nothing was able to motivate me enough because the food was just too good (or this I thought).
In January I reached my all-time low, I was 82 kg. At this point, I had no energy, I was getting take-a-ways and binge eating and constantly complaining about how unmotivated and unhealthy I was.
What ignited your initial motivation to change? Towards the end of 2018, I couldn’t fit my wedding rings on my finger anymore and doing small tasks required a lot of effort.
Toward the beginning of 2019 I weighed the heaviest I had weighed in 6 years and I realized I was pulling faces on photos to make myself look ‘better’, otherwise, I just felt embarrassed. For example, we went horse riding in January and I felt I was too heavy for the horse, I felt so uncomfortable… And I LOVE horse riding.
I knew that I couldn’t continue like this.
What are some of the things that the new you does differently now? I exercise and I make better choices regarding food instead of just gobbling it down. I plan meals in advance and do shopping once a week for those meals.
What are some of the things that the new you still struggles with? Weight training (especially regarding my arms). I have realized that you need some muscle to help you burn fat, but weight training is a real mind vs body struggle, slowly getting used to it though.
If you could give yourself 1 piece of advice to help with that struggle, what would it be? I have this one quote that I always keep in mind from Napoleon Hill, “Strength and growth come only through continuous effort and struggle.”
Did you plateau, get stuck, or get disillusioned, or even slide backwards a bit on your journey? At one point I reached a plateau, my fitness plan was changed a bit after that and it got me back on track (this included more weight training).
What is better since you got healthy? I have 100% more energy; I am able to get things done in twice the time.
I am more confident (which is huge for me) and generally just happier.
TRAINING
What’s your favourite form of exercise? [Running, yoga, weightlifting, etc] Definitely running and doing a circuit in the gym. However, a good intense strength workout combined with endurance exercises is also a winner.
How long have you been training and how did you get started? I trained a few years back but then stopped for just over three years. I have only been training for over 3 months now.
I started by walking (trying to run) at 5km park runs and doing 7 or 15-minute workouts at home. Walking my dogs consistently was also an important starting point.
To help me get excited, I bought a good pair of shoes, this was a big motivator for me.
What does your typical workout look like? I usually work out for at least 1 hour.
I start off by always running for 20 minutes. Then I do at least 30 minutes strength training and end off with a cool down (elliptical, rowing or riding bicycle) for about ten minutes.
Strength training can be circuit and abs (full body), legs (Lunges, calf raises, leg curls, Abductor etc.) + abs or arms (Deadlifts, Cable Fly, DB press, Front and Lateral raises etc.).
Favourite exercise? [Distance / pose / movement / etc] Anything that involves my legs, running, ball squats, leg curls and so forth.
Least favourite exercise? [Distance / pose / movement / etc] Everything involving my arms (they are so weak, but I’m working on it). But I especially despise arm raises and push-ups.
How does exercise make you feel? I have to talk myself into going, but once I’m done, I feel fantastic.
Do you prefer to train alone or with others? Why? I prefer to train with others as it gives some motivation (and your time goes by really quickly). However, I train mostly alone.
Most embarrassing training moment? For me, personally, the first few weeks going to the gym were embarrassing. I felt so ‘urg’, everything bouncing everywhere. It took me a while to realize who I was actually doing it for and since then I haven’t cared one bit.
Top 3 things you must have at the gym or in your gym bag?
Towel
Earphones (you got to have some music)
Lifting Gloves
Your next training goal? At this stage, I’m trying to build lean muscle and tone. I still have a few more kilograms to lose, to reach my goal, but I’m not hasty.
Top 5 songs on your training playlist? I don’t have specific songs to listen to. I have the Jaybird app (thank you SleekGeek) and use ‘Spotify’ for music.
The app creates different playlists that you can play (you can choose a playlist for your mood or what type of activity you are doing).
How has exercise/training/Sport Changed your life? [Made it better, etc – please be specific] Firstly, I have more energy and I’m not so tired and lazy like I used to be. Secondly, I feel great, I started to love my body again (how it looks and what it delivers). Thirdly, I’m sleeping better. And lastly, it has been rewarding.
Everything you put into training you get out. Every running, lift or freaking Cable Fly exercise will eventually pay off and I feel amazing seeing my body transform.
NUTRITION
What’s your favourite meal? Previously it would have been Chilli Cheese Bomb Burger and Fries. Now, it’s still the Chilli Cheese Bomb Burger, but without the bun, sweet potato fries instead of normal fries and roasted veggies.
OK, now what’s your favourite healthy meal? At home, my favourite meal is stir-fry vegetables and chicken and when I eat out it would have to be Ribs and Roasted vegetables.
Favourite protein? Definitely eggs. If I could survive eating just eggs I would (ps. I would never have said that a few months ago).
And then I enjoy a meat chop just as much.
Favourite fat? Nuts, especially during the challenge.
Favourite carbohydrate? Sweet potato.
What’s your nutrition philosophy/approach? [If you have one] I have to quote here:
“Nutrition is not low fat. It’s not low calorie. It’s not being hungry and feeling deprived. It’s nourishing your body with real, whole foods so that you are consistently satisfied and energized to live life to the fullest.”
How many meals a day do you eat? I eat three meals a day.
Do you have a cheat meal/treat strategy? Yes, if I want something, really want it, then eat it and don’t feel bad. After this New Year’s challenge, I had to find out what my real cravings were (real cravings = not just something that looks ‘lekker’, but I really will enjoy), in my case, it was an Oreo Milkshake. Now and then, I will treat myself with the milkshake as a job well done.
MINDSET
Most memorable personal best achievement to date. Something you maybe never imagined you could do? My best personal achievement to date was coming third in the New Year’s challenge. I was shocked at how quickly I could retrain myself in regards to eating habits and my lifestyle, I never thought that I was capable of being that committed.
Favorite quote? “Our greatest weakness lies in giving up. The most certain way to succeed is always to try just one more time.” Thomas Edison
“Change your thoughts and you change your world.” Norman Vincent Peale
Favourite book? his is such a difficult question, I have too many from different genres. Really, I would have to add a few pages here. I don’t have on specific favourite.
What inspires and motivates you? I have been immensely inspired and motivated by the SleekGeek community, I cannot state how other people’s journeys are so inspiring and keep you going when times get tough.
Furthermore, my personal progress keeps me motivated.
For what are you most grateful? Without a doubt, my husband. Starting this journey with him made it so much easier; I didn’t realize how well we could function as a team. He has been my biggest supporter and motivator and gets me to the gym on the days I really, really, really don’t want to go.
What do you want to say to other community members who might be nervous or hesitant to make a start? Start now; there will never be a right moment. Make the decision to be happier, make time and make a plan… YOU deserve it!
What are your top 5 tips for anyone starting on a healthy journey?
Prepare, plan and be committed from the start. Set out reasonable goals and no matter what, do not compromise for them.
Take small steps at a time, over time those small steps walk long distances. Make the plan work for you; you know what is best for you.
Be proud of everything you achieve, EVERYTHING! If it was your first time walking 1 kilometre, be proud! It’s those moments when you overcome things you haven’t done before, that eventually help you to keep going.
Do this for yourself, do it because you want to feel great, be healthy, sleep well etc. Whatever your reason…make sure you’re doing it for YOU and believe that you can do it.
Create healthy habits that are sustainable, treat yourself, make it fun for yourself and don’t give up.
Name: Claire du Plessis Age: 34 Location: Krugersdorp, Gauteng
What do you do? I am a stay at home mom. I have 2 beautiful girls, ages 11 and 4.
I have a BCom in Marketing and I am a graphic designer. I am currently studying personal training as I want to open my own fitness studio.
What else do you do? [Hobbies, non-work stuff, etc] Hiking, kayaking, jiujitsu and pole dancing. I run a Girl Guide Unit which means I get to go camping and be outdoors often.
YOU AND SLEEKGEEK
How long have you been a member of Sleekgeek? Since 22 May 2019.
How did you find Sleekgeek? I was looking for a challenge to do and came across Sleekgeek online. Within minutes I was absolutely blown away. I looked at the Facebook community and realised I had to join!
What is your favourite part of the Sleekgeek Community? Do I have to mention one?? Wow – I LOVE the community!
My favourite thing that I noticed immediately is that its full of REAL people. It’s a place where people support and celebrate the smallest victories in another person’s life. Nobody is afraid to show their true selves. I have received nothing but love whenever I post.
Sleekgeek has such an upbeat, fun vibe and most of all it is so inspiring to see all these people out there going through what I am! The weight loss and transformation journey can often become a very lonely journey – people in your life often don’t understand or get jealous and do not support you. But Sleekgeek has given me new friends who understand exactly how I feel.
YOUR TRANSFORMATION
Describe the “old you” before you made your transformation. How did you get there and what were you like? The old me… I only set foot in a gym at the age of 28. I always had a very unhealthy relationship with fitness and eating.
I got into the habit of having a glass of wine or Amarula most nights. Binge eating was all I knew. But more than the fact that I was unfit and overweight – I was a very unhappy person. My mental and emotional state were a total wreck. I had zero self-esteem. I had no discipline or dedication to anything. I was merely a mom who went to work and came home, ate and cooked and made sure my children and husband stayed alive!
I lost complete sight of myself and who I was. I didn’t even have a favourite song, or flower, or colour. I was just existing.
What ignited your initial motivation to change? Just after Amelia’s 1st birthday in 2016, I was sitting looking at the photos from her party. I opened up one of me and I just sat and cried. I hated the way I looked. I hated the way I felt in my own body. I hated that my girls had “that” as an example.
I knew I needed to change.
Over the 3 years prior to 2016 I had started boot camp and then moved over to a gym. I had found fitness and I was already falling in love. But I stupidly started trying all sorts of fad diets. I spent those years slowly gaining weight because I would eat soup for a week, or starve myself for 5 days. You name the fad, I probably tried it.
Nothing worked. Until that day I snapped and decided enough was enough.
I had already started working with a personal trainer, Darren Hubbard at Virgin Active Krugersdorp. But, unfortunately, he wasn’t willing to follow me around and slap food out of my hand. I was already falling in love with fitness.
What changed? I listened and I stuck to it. Darren showed me what to eat and I did.
I ate clean, I ate lean protein, good vegetables, good carbs, good fats. I cut the junk. I cut the alcohol and I kept doing that.
And then the magic happened!
What are some of the things that the new you does differently now? The biggest thing I do differently is: I love me!
Am I totally happy with where I am? No. Have I got the body of my dreams? Umm no. (But it’s pretty awesome).
But do I love the person I am now? Heck yes!
No more self-hate! I mess up, but I keep going. I get knocked down, but I don’t give up.
I have become a better person overall. I have more focus. I found passion. I started JiuJitsu 2 years ago and I fell in love. I started pole sports and fell in love. I am enjoying motherhood even more because my mental and emotional state are so much better. I am a better wife because I am not seeking attention and affirmation all the time.
I am driven, I plan ahead and I am better at not procrastinating so much.
I look people in the eye when I meet them. I laugh and I smile because I am so much more confident and happy in my own skin.
What are some of the things that the new you still struggles with? Chocolate, wine, bread, cheese.
I struggle to keep the discipline with my eating plans. It is so easy to get back into old habits.
I struggle with takeouts and binge eating, drinking wine and eating chocolate at night.
Don’t get me wrong though, I still eat delicious food, but its about balance. I struggle to keep that balance going.
I lost 25kgs and I have managed to keep it off. But I do still yoyo – I eat well in the week and then eat badly over the weekend and get into a never-ending cycle.
I struggle to say no and I cheat often when I am on a new eating plan.
If you could give yourself 1 piece of advice to help with that struggle, what would it be? Don’t be so hard on yourself Claire!
You are a human being. Life is full of stress and drama. You are doing an amazing job. Don’t stop, brush it off, get up and keep going. Refocus, set a new goal and keep pushing. Transformation is about slowly changing habits, one day at a time.
Did you plateau, get stuck, or get disillusioned, or even slide backwards a bit on your journey? Yes. And often. It’s called life. It happens.
I don’t think anyone who is completely honest could say “no” to that question.
Some days I would climb on that scale and go straight to the cupboard for some rusks, toast, chocolate. I wanted to give up often. I fell off my wagon so many times. But my results and the way I started to feel got more addictive than my eating. I had to keep telling myself over and over to “give yourself time!”
It takes time. I didn’t get fat overnight. It took years of bad choices. You won’t lose weight overnight either!
What is better since you got healthy?
I feel stronger.
I sleep better.
I handle stress better.
I don’t feel so fatigued.
I don’t get sick as often.
I am happier in my own skin.
I live my life and I enjoy it.
I am confident and I feel great.
TRAINING
What’s your favourite form of exercise? [Running, yoga, weightlifting, etc] I love functional training and boxing. I also enjoy weightlifting and I love HIIT cardio.
I do pole sports and Brazillian JiutJitsu and love every second!
How long have you been training and how did you get started? 6 years ago I started boot camp. Then moved over to the gym. I was never good at pushing myself so I found a friend, Tammy. We hired a personal trainer. We gym with him 3 times a week – I have been with Darren for 3 years.
I started pole a year ago after a friend showed me a spin and I loved the feeling.
I started JiuJitsu 2 years ago – I attended a Woman’s Empowered seminar and was immediately hooked. I started class with Jacques Wagner and Rodney King at Crazy Monkey. I train 3 times a week and I got my blue belt last month. (I could write another 6 pages on everything I have learnt from JiuJitsu).
What does your typical workout look like? I do a lot of functional training and HIIT cardio.
Burpees, box jumps, battle ropes, kettlebell work, squats and lunges with sandbags, mountain climbers, pushups.
Favorite exercise? [Distance / pose / movement / etc] Movement – I love all kettlebell work!
Least favorite exercise? [Distance / pose / movement / etc] Long distance running.
How does exercise make you feel? Incredible. Fitness has become therapeutic for me. It’s my time for me. I love the rush I get when I push myself. I love feeling the results and seeing my strength improve and feeling healthier overall.
Do you prefer to train alone or with others? Why? With others.
I guess its just the person I am. I like having fun while I train. But I am lucky to have a friend who trains just like me. And a trainer that pushes us further than we would go on our own.
Most embarrassing training moment? Falling off a box during a box jump in front of the whole gym!
Top 3 things you must have at the gym or in your gym bag?
How has exercise/training/Sport Changed your life? [Made it better, etc – please be specific] It’s given me drive, focus and discipline. I have found passion again. I have found myself again.
NUTRITION
What’s your favourite meal? Chocolate.
OK, now what’s your favourite healthy meal? Still chocolate (teehee). Ok fine, it’s grilled chicken with mixed veg and coconut baked sweet potato.
Favourite protein? Hake.
Favourite fat? Avocado.
Favourite carbohydrate? Oats.
What’s your nutrition philosophy/approach? [If you have one] Cut out the junk, keep it clean. Drink water. Nutrition is everything. Fuel your body properly if you want it to perform.
How many meals a day do you eat? 5 meals a day.
Do you have a cheat meal/treat strategy? I have one treat meal a week. And if I am really struggling during the week, I have one tiny little block of dark chocolate – and I let it melt in my mouth for ages! Nom, nom, nom!
MINDSET
Most memorable personal best achievement to date. Something you maybe never imagined you could do? My Blue Belt in JiuJitsu!!
I never imagined I would do a martial art. And after the first few months on those mats – I never imagined I would have the discipline and drive to keep going back.
Onwards to Purple belt now!!
Favorite quote? “All we have to decide is what to do with the time that is given to us.” Gandalf
Favourite book? Nope – I love too many to name just one!
What inspires and motivates you? All of my fellow Sleekgeeks. Getting up every day and trying their best!
My coaches. Jacques Wagner (a black belt in JiuJitsu) his passion, dedication and love of the sport.
Daniella Baker, my Pole Instructor. She is on her way to compete in the World Championships in Canada in October.
Darren Hubbard, my personal trainer. He lives and breathes fitness, day in and out.
These people are such an inspiration to me. For them it’s not a fad, it’s a lifestyle.
For what are you most grateful? My healthy functional body, and another day to live my life to the fullest.
What do you want to say to other community members who might be nervous or hesitant to make a start? Just do it. Take one small step today. Take another one tomorrow. You owe it to yourself to make a change if you are unhappy. And most of all: just believe in yourself!
What are your top 5 tips for anyone starting on a healthy journey?
Don’t do it alone. Join a community like Sleekgeek.
Make small changes every day and keep doing them.
Set goals. Hourly goals, daily goals, monthly goals. Small short term goals as well as long term.
What do you do? I am a Project Accounting Officer.
What else do you do? [Hobbies, non-work stuff, etc] I love to run. If I am not running I spend time with my family.
YOU AND SLEEKGEEK
How long have you been a member of Sleekgeek? I have been a member since January 2017.
How did you find Sleekgeek? I joined after Sleekgeek came up as a suggested post when I was browsing on Facebook.
What is your favourite part of the Sleekgeek Community? The support from other members, the transformations are inspiring and uplifting.
YOUR TRANSFORMATION
Describe the “old you” before you made your transformation. How did you get there and what were you like? My transformation journey has been on and off.
My journey began in 2009 after I gained weight (scale was at 123kg) from unhealthy food choices I made as a student. In the same year, my sister convinced me to join her for a two week trial at a local gym. After the two weeks, I took a year’s contract and managed to lose 30kg. Just a few months before my gym membership ended I fell pregnant. After my son was born in 2011 I gained back most of the weight I had lost.
In 2013 I moved back to Johannesburg and in August the same year, I did my first 10km race. The atmosphere of being around other runners got me hooked on running, and I was doing races every weekend. In 2014 I had my daughter and was back to running 8 weeks after her birth.
In the same year (2014) I ran my first 21km (Soweto Marathon).
In the years 2015 and 2016 I ran a lot of races (10km and 21km) and lost weight again and in 2017 I ran my first marathon.
At the beginning of 2018, I took a break from running to focus on family and gained weight. In mid-October 2018 I started running and walking again, entered races in advance (first race was in Jan 2019).
I haven’t looked back since then and January this year I have been mindful of what I eat.
My starting weight in October was 115.5kg and I am now at 100.6kg.
What ignited your initial motivation to change? Gaining weight and not able to fit in the clothes that I have. Also, I did not want to buy new clothes because to me it means I am accepting the weight gain.
What are some of the things that the new you does differently now? I never thought that I could get up before 5 am so I can go for my run. Also keeping on the commitment to run 5 times a week.
What are some of the things that the new you still struggles with? I still struggle with food choices and cravings for cake and sweets especially when I am under pressure.
If you could give yourself 1 piece of advice to help with that struggle, what would it be? To stay strong and not to give in to pressure at all times.
Did you plateau, get stuck, or get disillusioned, or even slide backwards a bit on your journey? I have fallen many times, got up, dusted myself and started all over again.
What is better since you got healthy?
I don’t rely on my asthma pump anymore.
I have been sick less, which means few doctor visits.
I sleep better
I am fitter, stronger and increased energy levels.
TRAINING
What’s your favourite form of exercise? [Running, yoga, weightlifting, etc] Definitely running but since mid-June, I have added bodyweight exercises to my routine.
How long have you been training and how did you get started? I started running (again) consistently since mid-October 2018. I started with 5km run 3 times during week and 10km on weekends.
Since the beginning of January 2019, I have increased my distance a bit on my weekday runs and on weekends I run 15 -21km.
What does your typical workout look like? I do some of my short runs at a fast pace and include hill repeats. Long runs are done at a slow pace.
Favorite exercise? [Distance / pose / movement / etc] Favorite distance is 21km.
Least favorite exercise?[Distance / pose / movement / etc] Most definitely burpees.
How does exercise make you feel? Strong and happy (especially after a hard day).
Do you prefer to train alone or with others? Why? Both. With others for motivation and to be part of a group and alone when no one is available to train with.
Most embarrassing training moment? Putting on the heart rate strap and forgetting to attach the Bluetooth monitor.
Top 3 things you must have at the gym or in your gym bag?
Towel
Water bottle
Fresh clothes.
Your next training goal? To be fit enough to complete 42km within cut off and without any issues (eg. Cramping) and to one day be strong enough to run an ultra marathon.
Top 5 songs on your training playlist?
2018 Ultimate Mixtape – Prince Kaybee
Titanium – David Guetta feat. Sia
Lose Yourself – Eminem
Shake It Off – Taylor Swift
24K Magic – Bruno Mars
How has exercise/training/Sport Changed your life? [Made it better, etc – please be specific] It has changed my life for the better, I have increased energy levels, confidence has been boosted, I sleep better and lasting weight loss.
NUTRITION
What’s your favourite meal? Dumpling, stew and vegetables.
OK, now what’s your favourite healthy meal? Vegetables and meat.
Favourite protein? Eggs, beef, chicken, beans, lentils and whey protein.
Favourite fat? Avocado.
Favourite carbohydrate? Butternut and sweet potato.
What’s your nutrition philosophy/approach? [If you have one] A balanced diet and eat more vegetables.
How many meals a day do you eat? 5 (3 meals and 2 snacks in between).
Do you have a cheat meal/treat strategy? As I mentioned that I struggle with cake, when it happens I buy that one slice and move on. The trick is to not overdo.
MINDSET
Most memorable personal best achievement to date. Something you maybe never imagined you could do? I never imagined myself running a distance longer than 200m.
Favorite quote? “Don’t let yesterday take too much of today.” Will Rogers
Favourite book? Any book by Danielle Steele.
What inspires and motivates you? The positive comments that I receive motivate me to work even harder.
For what are you most grateful? The gift of life. My children and family.
What do you want to say to other community members who might be nervous or hesitant to make a start? Stay positive through your journey and you are more likely to be successful
What are your top 5 tips for anyone starting on a healthy journey?
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Don’t wait for tomorrow, start today.
Don’t be too hard on yourself.
If you fall, get up, dust yourself and try again.
Make sure that your mind and body are on the same track.
Name: Stacey Crawford Age: 30 Location: Mouille Point, Cape Town
What do you do? I am a Manager.
What else do you do? [Hobbies, non-work stuff, etc] Making time to spend with family and friends. I enjoy going on walks along the promenade with my partner. Binge-watching Netflix documentaries and finding and testing sugar-free treats.
YOU AND SLEEKGEEK
How long have you been a member of Sleekgeek? Since 2013.
How did you find Sleekgeek? I found Sleekgeek through a work health challenge.
What is your favourite part of the Sleekgeek Community? The amazing amount of support! Plus the fact that everyone is walking a different journey yet we all have the same goal: health.
YOUR TRANSFORMATION
Describe the “old you” before you made your transformation. How did you get there and what were you like? None of us has had a perfect life. We all have things that we need to deal with/have dealt with and with this comes coping mechanisms.
My coping mechanism was food. Food became my comfort. It made me feel full- emotionally full too. Yet slowly, it became my addiction.
I would eat when I was bored, happy, sad, lonely, anxious- any excuse to eat.
I put on more and more weight and felt worse and worse about myself. I felt out of control and worthless. I felt trapped. I felt that I had so much to offer life and so much life to live yet I was trapped inside this shell that I felt no connection to.
I would isolate myself as I was so incredibly self-conscious and that created fear of what others would think of me. It always felt safer to isolate however it in actual fact, it just did more damage.
The mask I wore for the world was one of confidence and acceptance yet I was neither confident nor did I accept my body the way it was.
What ignited your initial motivation to change? I went on my first diet when I was 11 years old. I remember standing in a line at Weight Watchers waiting to be weighed in front of a group of people. From then onwards, I have been on most of the diets out there.
I had success with some of them but I’d always relapse back to binge eating for the emotional comfort it offered me.
Eventually, I admitted to myself that I needed help.
I began struggling to get up, my body would always be hurting and I hadn’t had my period naturally in over 2 years.
I wanted to live not merely exist. I wanted to be a Mom and raise my child to have a healthy relationship with food and lead an active life.
This is when I decided to seek medical assistance.
In October 2018, I had Gastric Bypass Surgery. It has been the hardest yet most rewarding journey of my life.
I have been faced with not being able to eat my feelings and therefore have had to face and deal with them head-on. I have worked so very hard on relearning the real function of food and the importance of the quality of food I put in my body.
I now plan my meals based on protein, nutrients, vitamins and minerals. I put real effort into feeding my body to be the best and healthiest I can be.
I keep active with walks and recently a tiny bit of running. I’ve entered into a couple of 5kms and I look forward to completing my first one in August.
What are some of the things that the new you does differently now? I plan and track all that I eat and drink. I make sure that anything I consume has a purpose in fueling my body.
What are some of the things that the new you still struggles with? Grazing.
If you could give yourself 1 piece of advice to help with that struggle, what would it be? I try my best to sit and eat. While eating I try to focus only on eating in order to ‘mindfully eat’. Taking pictures of everything I eat assists me in making better food choices.
Did you plateau, get stuck, or get disillusioned, or even slide backwards a bit on your journey? Yes! Multiple times! When I don’t hit my protein and water goals my weight loss slows down/stops. I just need to plan plan plan!
What is better since you got healthy? Everything! Mentally and Physically. My outlook on life has changed drastically. I am happier than ever. My body feels great too!
TRAINING
What’s your favourite form of exercise? [Running, yoga, weightlifting, etc] For now, it’s just walking. I plan to get more into running and discover all my new body can do!
How long have you been training and how did you get started? I have been training on and off for years however I got back into moving my body 2 months post-op.
What does your typical workout look like? My workouts are walk/ runs. During this time I also focus on breathing and mindfulness too.
How does exercise make you feel? Exercise makes me feel great! Lighter physically and mentally!
How has exercise/training/Sport Changed your life? [Made it better, etc – please be specific] Not yet however I have no doubt that exercise will be a large part of my life for the rest of my life! Moving my body is a privilege.
NUTRITION
What’s your favourite meal? Boiled egg, Avocado and Broccolli. I LOVE the Carrot Cake Sugar-free Protein balls from Guiltless Bakery too!
OK, now what’s your favourite healthy meal? My famous homemade Butternut and Bacon Soup!
Favourite fat? Avocado
Favourite carbohydrate? Sweet Potato.
What’s your nutrition philosophy/approach? [If you have one] Everything that I consume needs to fuel my body in the best possible way. I stay away from processed foods as much as possible too.
How many meals a day do you eat? Four.
Do you have a cheat meal/treat strategy? I do have treats now that I’ve found Guiltless Protein Bakery!
MINDSET
Most memorable personal best achievement to date. Something you maybe never imagined you could do? Went snorkelling in Bali in only my costume. Sounds pretty run of the mill right? Not for me, never could I imagine Id have the confidence to be only in my swimming costume in public,
Next: paragliding!
Favorite quote? “You are Kind, You are Smart, You are Important.”
Favourite book? “You can heal your life” Louise L Hay
What inspires and motivates you? Life! I have been so blessed to be given a second chance at life and I am living life to the fullest. My outlook on life has totally changed.
Being a mum can now be a reality for me and that’s my biggest motivation.
For what are you most grateful? My surgery, I’m sure many people think that it was the easy way out but the reality is it was/ is a very tough journey. Having said that, I’d do it all over again. I was blessed with the opportunity to get my life back!
What do you want to say to other community members who might be nervous or hesitant to make a start? Before you start, get your mindset right: plan! Create small goals all leading up to the bigger goal.
CELEBRATE every goal met no matter how big or small.
Be kind to yourself. Positive self-talk is so important.
Also, 10 mins of mindfulness daily is so beneficial!
What are your top 5 tips for anyone starting on a healthy journey?
Plan
Make sure your goals are realistic and attainable
Start NOW! Don’t delay any longer. Take charge of your life.
What else do you do? Running, knitting, crocheting, cooking and reading.
YOU AND SLEEKGEEK
How long have you been a member of Sleekgeek? Not sure, but a couple of years.
How did you find Sleekgeek? A friend had mentioned they had joined the group on Facebook.
What is your favourite part of the Sleekgeek Community? I think the encouragement and way that people celebrate one another’s victories is wonderful.
YOUR TRANSFORMATION
Describe the “old you” before you made your transformation. How did you get there and what were you like? I had gotten firmly stuck in a rut. After putting on weight as a student I never managed to lose any of it.
I had prioritized work but had stopped taking the time to workout or make sure I was eating a balanced diet. My eating habits were not good. I would often comfort eat or overeat because the food tasted good. I also ate a lot of bread, despite the fact that I knew it wasn’t helping my gut health.
I had terribly low energy levels and was then diagnosed with an underactive thyroid. I used the issue with my thyroid as an excuse and attributed my weight gain and sluggishness to that rather than my lifestyle. I never made myself a priority, had low self-esteem and felt uncomfortable in my skin.
What ignited your initial motivation to change? My doctor suggested I cut out wheat, yeast and gluten because of the negative impact it was having on my colon and overall gut health. I followed an elimination diet and found which foods I responded well to and which I should avoid. I cut out everything that wasn’t working for me, this was incredibly hard but I made the decision to do what needed to be done to get healthy.
I had also just moved in with my boyfriend who is a runner, this motivated me to get out and get moving. The more I was doing the better I felt so I started setting goals that I then worked towards.
What are some of the things that the new you does differently now? I make time for myself daily. I make sure that I do something active each day. I spend more time prepping food and make sure that I am making food choices that are good for my body. I still have the odd “cheat” meal but even those have changed a great deal.
I have much more energy and am feeling comfortable in my skin. I have become more disciplined in other areas of my life and feel like I am more productive with my time.
I no longer smoke, which I am incredibly grateful for. I also now hardly drink and am super happy that Savanna now has an alcohol-free option.
What are some of the things that the new you still struggle with? I have a weakness for sugar and have always had a sweet tooth, especially chocolate. I make sure not to keep sweets in the house or else if I am feeling down, they will get gobbled up.
If you could give yourself 1 piece of advice to help with that struggle, what would it be? Moderation is ok.
Did you plateau, get stuck, or get disillusioned, or even slide backwards a bit on your journey? After losing approximately 18kgs I hit a bit of a plateau. I was close to my goal weight but just couldn’t get there.
My energy levels are up, I don’t get as moody as I did before, my skin got its glow back and my general outlook on life has improved.
TRAINING
What’s your favourite form of exercise? [Running, yoga, weightlifting, etc] I love running, but I also really enjoy yoga, pilates, weights and swimming.
How long have you been training and how did you get started? I started in October 2018 with the running, pilates and yoga. I started going to the gym in about May 2019.
My running was spurred on by my boyfriend. He would go for a run every night which inspired me to get out of the house. He then would run with me and this became a special quality time together which I enjoy.
I started going to the gym as part of a transformation challenge but then the bug bit and it’s become part of my daily routine.
What does your typical workout look like? I run 4 or 5 times a week (5 – 10 km) with long runs on Sunday.
At gym, I follow a structured programme with a light warmup, weights (depending on the focus area for the day) and bodyweight exercises followed by a bit of a stretch (I should do more stretching).
Favorite exercise? [Distance / pose / movement / etc] Anything involving a pilates ball and I enjoy a 10km or 21.1km.
Least favorite exercise? [Distance / pose / movement / etc] Push-ups, I have worked very hard on trying to improve my upper body strength.
How does exercise make you feel? Strong. I revel in seeing the improvements I’m making, whether it is getting a bit faster or adding more weight, completing circuits faster or with more ease. Exercise is also my break away and I enjoy having the time to think, the time with myself.
Do you prefer to train alone or with others? Why? Both, it really does depend on the exercise. Sometimes I need the solitude but I also enjoy sharing the experience.
Most embarrassing training moment? Trying to spit out some phlegm on a long run without anyone seeing.
Top 3 things you must have at the gym or in your gym bag?
My resistance band
Earphones
Body spray
Your next training goal? I’m training for the Vaal River City Marathon.
Top 5 songs on your training playlist?
Something just like this – Chainsmokers and Coldplay
Galway Girl – Ed Sheeran
Happier – Marshmello and Bastille
Wild Ones – Flo Rida
Can’t Stop the Feeling – Justin Timberlake
How has exercise/training/Sport Changed your life? [Made it better, etc – please be specific] I have more confidence and I feel so much more capable.
With more energy, I feel like I am more able to be present in each moment. It also means that I don’t take part in certain activities because I’m worried about not being able to.
Getting fit and healthy has left me feeling empowered and motivated, excited for life.
NUTRITION
What’s your favourite meal? Pizza
OK, now what’s your favourite healthy meal? Chicken, with baby marrows, beans and pineapple topped with some plain yoghurt.
Favourite protein? Chicken or steak.
Favourite fat? Avocado.
Favourite carbohydrate? Butternut or Sweet Potato.
What’s your nutrition philosophy/approach? [If you have one] I try to eat food that makes my body feel good and that gives me sufficient fuel to sustain my training.
I also believe that healthy doesn’t have to equal boring and so I am constantly trying new recipes and finding interesting ways to make delicious meals.
When food looks good it tastes good so I spend a lot of time on presentation.
How many meals a day do you eat? I have 3 small meals with two snacks each day.
Do you have a cheat meal/treat strategy? I still struggle on weekends but make sure that I don’t turn a “cheat” meal into a whole day and when having a treat I try to do so in moderation.
MINDSET
Most memorable personal best achievement to date. Something you maybe never imagined you could do? Running the Colgate 32km.
Favorite quote? “The future belongs to those who believe in the beauty of their dreams.” Eleanor Rooseveldt
Favourite book? Shantaram -Gregory David Roberts
What inspires and motivates you? The people around me.
For what are you most grateful? The fact that I didn‘t wait any longer to make the changes I have made in my life.
What do you want to say to other community members who might be nervous or hesitant to make a start? Take the leap and believe in yourself.
You owe it to yourself to make time, take the time and make you a priority. It will be hard, and sometimes incredibly frustrating, but the change is absolutely worth it.
What are your top 5 tips for anyone starting on a healthy journey?
Figure out what foods your body doesn’t respond well to and cut them out.
Surround yourself with supportive people who will help you walk the journey.
Tomorrow is a new day, don’t beat yourself up for “slipping” every once in a while.
Don’t be afraid, change is scary, but it can be so wonderful.
Find something that you love and try to do it every day.
What else do you do? I run for the Nedbank running club. I am a member of a baskeball team in Durban and we play for the second division – it’s a club of old retired basketball players. I’m also a member at Virgin Active where I do mostly aerobics, grid and Bootcamp.
YOU AND SLEEKGEEK
How long have you been a member of Sleekgeek? Its been a year and a half.
How did you find Sleekgeek? I was introduced by my sister Bontle Mtshali.
What is your favourite part of the Sleekgeek Community? Transformation Tuesdays has to be my favourite because the community will share their results and its as real as it gets, no filters or photoshop.
People also share how they reached their goals and that motivates me, I think everyone else is motivated by it.
YOUR TRANSFORMATION
Describe the “old you” before you made your transformation. How did you get there and what were you like? Well, I’ve been an active gym member since 2008 and I went to the gym often but had no goals or direction.
I had a gym partner who got me to love weights, nothing wrong with that but I was working with someone else’s goals, not mine. So I gained weight and muscles and I didn’t like the way I looked or felt. We never did cardio at all.
In 2016 I stopped going because of school and all the muscles somehow were replaced with more fat. I weighed 96kgs at that time. Imagine 96kgs and 157cm tall person?
What ignited your initial motivation to change? In December 2016 I felt heavy, sweatier and just plain obese. That had to make me change my ways and told myself I will get rid of it. My goal was to lose 20kgs to start.
What are some of the things that the new you does differently now? I definitely eat healthier than before. I am more aware of the things that I need to eat and drink. Also, the exercises I do are well researched because I have some injuries from weight lifting when I didn’t know what I was doing – now they are “haunting” me for lack of a better word.
What are some of the things that the new you still struggles with? I honestly still struggle with keeping the diet 100% clean at times but it’s still better than last year alone.
If you could give yourself 1 piece of advice to help with that struggle, what would it be? “Stick to the meal plan all time Letho”. I went to a dietician end of April and she drew up a meal plan so I just need to stick to that.
Did you plateau, get stuck, or get disillusioned, or even slide backwards a bit on your journey? Oh yes! 2017 I lost 13 kgs and I reached my plateau. The whole of 2018 I never lost anything. Somewhere in the Sleekgeek posts last year I did write my story about my plateau phase and what I took from there(comments section) is that my diet is not good at all.
I wasn’t eating everything but my portions were definitely wrong. Even when I started running longer distances I still wouldn’t lose anything. I just maintained the 82kgs the whole year and in 2019 I started gaining even though I was going to gym 4 to 5 times a week, ran 21kms etc. and I got back to 86kgs.
After seeing my dietician I’m on 78kgs. And the last 4 kgs were lost just over a month ago.
What is better since you got healthy? Oh, there is a lot. I don’t sweat as much as I use anymore, so no more funny stains on my shirts and T-shirts anymore. I don’t snore anymore. I don’t feel tired throughout the day and my sexual life is way better than before, I feel like a teenager.
I mention number 4 because I feel like lots of males don’t talk about this a lot. But being overweight has a negative impact for most men when its time for the no-pants dance.
TRAINING
What’s your favourite form of exercise? Grid and Bootcamp are my favourite, then running (I’m preparing to run my first Comrades next year). I’m still a bit scared as well because preparing also means YOU do fewer classes and sometimes you lose muscles plus body fat.
How long have you been training and how did you get started? I started in 2008 but my weight loss journey started in January 2017. I just joined the morning classes in my gym and I stopped doing heavy weights completely. It was hard to balance both.
What does your typical workout look like? 5.30am on Tuesday to Saturday I go to the gym for my morning aerobics classes. I usually replace the Thursday or Saturday with running. Sundays and Mondays are my rest days unless I missed a Saturday then Monday I’ll start my week.
Favorite exercise? [Distance / pose / movement / etc] Aerobics is usually a full body work out but I can say squats are my favourite. I want those sexy legs to show in my rugby shorts in December. LOL.
Least favorite exercise? [Distance / pose / movement / etc] Burpees. I just don’t like them much.
How does exercise make you feel? It feels great, I mean endorphins are like drugs. You thrive on that feeling.
Do you prefer to train alone or with others? Why? I have had over 10 training partners over my life and one was dedicated more than I was. So I chose to go by myself. Not that I don’t like working with people, I do, but our goals are never the same and then it becomes a bit difficult to synch the two goals.
Most embarrassing training moment? Honestly, I don’t remember any. I once tore my pants during squats but that was a good thing because that felt like “GAINS”.
We celebrated. Haha!
Top 3 things you must have at the gym or in your gym bag?
Water bottle
Rubbing gel
Gym towel
Your next training goal? I stopped wanting to lose weight but work on losing body fat. The closer I get to 17% body fat the more shredded I will look. I just want to look sexy when naked. LOL.
Top 5 songs on your training playlist? I only play old school hip hop. I have a long playlist of sing-alongs. That helps me not to feel the pain and pumps me to go hard on my exercise.
How has exercise/training/Sport Changed your life?[Made it better, etc – please be specific] I’m very sociable so I have managed to make more friends in the gym, running and basketball. Since we are grown-ups it is also another way to network and see how we can help each other in the future.
NUTRITION
What’s your favourite meal? It used to be anything with wors, meat and steam bread.
OK, now what’s your favourite healthy meal? I love grilled fish with salad. Just a little bit of salad dressing and it has to be “lite”.
Favourite protein? Lean beef steak
Favourite fat? Peanut butter or cashew nuts (only 5).
Favourite carbohydrate? Oats is one thing I eat that has carbs. Sweet potatoes are also my starchy veggies portion and a banana for snacks. But I wouldn’t eat the combination of all these in one day.
What’s your nutrition philosophy / approach? [If you have one] I don’t have one, I would have to come up with one soon.
How many meals a day do you eat? I eat about 5 meals. Small portions. 3 good meals plus 2 snacks in between.
Do you have a cheat meal / treat strategy? My meal plan has limits to the starch I can eat, fat I can consume and meat I can eat, so when I have a cheat meal I will have to see how much was in that cheat meal then later I will see what to substitute for in terms of portions etc.
A night out will then need to be followed by a good workout the following day.
MINDSET
Most memorable personal best achievement to date. Something you maybe never imagined you could do? I think breaking my plateau phase has to be high up there. When I joined the gym in 2008 I was at 82 kgs. I can’t remember when was the last time I was under 80ks. Looking at the time frame its been over 11 years and maybe more. So now I’m on 78ks and this is why I wake up early and eat clean.
Favorite quote? “You have to do something different, in other to get different results” Unknown.
We complain that things don’t change while we are not changing. Change starts with us.
Favourite book? The Alchemist by Paulo Coelho and the Monk who sold his Ferrari by Robin Sharma. They really changed my life.
What inspires and motivates you? Better health, family and inner peace.
For what are you most grateful? Family and shelter.
What do you want to say to other community members who might be nervous or hesitant to make a start? Before you start your day, go to Sleekgreek page, see people who were like you and see how they are smashing their goals.
One common thing about all of us is that we had to start somewhere and we had to just put in the work.
It’s not easy but its definitely worth it. It’s never too late
What are your top 5 tips for anyone starting on a healthy journey?
What do you do? Consulting Electrical & Mechanical Engineer.
What else do you do? I play indoor cricket. I gym and enjoy hiking.
YOU AND SLEEKGEEK
How long have you been a member of Sleekgeek? I am not too sure. I have been a member for many years.
How did you find Sleekgeek? Via social media and a friend.
What is your favourite part of the Sleekgeek Community? That most people are amazing and supportive and just help each other grow.
YOUR TRANSFORMATION
Describe the “old you” before you made your transformation. How did you get there and what were you like? Mmm, quite a tricky one.
Firstly, I had Cushing Syndrome as a child which made me pick up 100 odd Kg (in Std. 5) so I was an obese child. I was always the shy guy and very afraid of my own shadow. I only got my second operation in my third year of varsity so for my entire childhood I was a big boy.
In varsity, I partied hard and ate what I wanted to (because I was fat anyway). Nothing I did changed it, not even starvation (I tried that as well). I was always everybody’s friend and “die soul van die span”.
What ignited your initial motivation to change? After I got the second operation, where they removed the growth from my Pituitary Gland, my weight started coming down. So I decided it is now time to make a change in my life and become the best version of me I possibly can.
What are some of the things that the new you do differently now? I watch what I eat and I am always on some sort of meal plan. I gym at least 6 days a week. I do not party every second day like I used too and watch and limit myself with going to bed late (try to get at least 5 hours of sleep every night).
What are some of the things that the new you still struggles with? The sleeping part gets me down and I struggle to rest for my muscles to recover. I think I might be addicted and cannot stay away from the gym and if I don’t gym I don’t want to eat because I “didn’t earn it”.
If you could give yourself 1 piece of advice to help with that struggle, what would it be? Rest rest rest and “live” a little more.
Did you plateau, get stuck, or get disillusioned, or even slide backwards a bit on your journey? Yes, plenty of times I got “stuck” and I fell down the stairs badly.
What is better since you got healthy? I have plenty of energy (also thanks to peanut butter) and I have a hell of a lot more confidence in myself and my way of thinking.
TRAINING
What’s your favourite form of exercise? Weights.
How long have you been training and how did you get started? I have been gyming for about 6 years.
What does your typical workout look like? Depending on the week, it can be heavy lifting with no breaks, get in and get s…t done, then about 15min bodybuilding posing and stretching.
Favorite exercise? [Distance / pose / movement / etc] Legs and chest
Least favorite exercise? [Distance / pose / movement / etc] Cardio (I hate cardio).
How does exercise make you feel? Happy, excited, motivated.
Do you prefer to train alone or with others? Why? Alone, I feel you can chat and rest too much between sets with a partner.
Most embarrassing training moment? I tore my pants a few times in front of girls, eish…
Top 3 things you must have at the gym or in your gym bag? Straps, post-workout and gym selfie.
Your next training goal? I need to start cutting more and dialling into a routine as I want to enter a bodybuilding/fitness competition.
Top 5 songs on your training playlist? I don’t really have a top 5, but they are Afrikaans songs for sure.
How has exercise/training/Sport Changed your life? [Made it better, etc – please be specific] There are no words to describe how it has changed me as a person. It changed everything: from the way I carry myself to the way I am with people and what I will do in public. I can actually talk to anybody now, giving lifting and eating advise. The list just does not end.
NUTRITION
What’s your favourite meal? Spare ribs and pasta.
OK, now what’s your favourite healthy meal? Steak and sweet potato.
Favourite protein? Steak
Favourite fat? Peanut butter
Favourite carbohydrate? Sweet potato
What’s your nutrition philosophy/approach? [If you have one] Goal dependant, but always have a meal plan that you follow and keep it 80% clean and 20% dirty.
How many meals a day do you eat? 9
Do you have a cheat meal / treat strategy? Yes, once a week as a post-workout after either training back or legs.
MINDSET
Most memorable personal best achievement to date. Something you maybe never imagined you could do? Competing at SA Strong Man 2016, 2017 and 2018 and being chosen to represent SA at the World’s Strongest Man.
Favorite quote? “You reap what you sow.”
Favourite book? Don’t have one, as I do not have much spare time to read.
What inspires and motivates you? I inspire myself and motivate myself by thinking about what I can become and what I can achieve if I give it my everything every single day of my life.
For what are you most grateful? I am grateful for being able to live a normal healthy life and being able to exercise daily and having food to put in my mouth. Its the simple things in life that we should be grateful for as many many people do not even have that.
What do you want to say to other community members who might be nervous or hesitant to make a start? Never doubt in yourself and make the start straight away or else you will never do anything to change your life.
Be confident in yourself and never ever give up, no matter how hard the road might be or how long it takes you.
Anything and everything is possible if you truly want it.
What are your top 5 tips for anyone starting on a healthy journey?
Name: Lee Low-Shang Age: 44 point something… Location: Cape Town
What do you do? Entrepreneur, goal/dream chaser.
What else do you do? I enjoy being outdoors, reading and learning something new every day. I love watching rugby, football and athletics. Generally speaking, any sport intrigues me, individual or team sporting codes.
Music, and socializing… obviously
YOU AND SLEEKGEEK
How long have you been a member of Sleekgeek? Approximately two years or so now, but it already feels like a lifetime!
How did you find Sleekgeek? By accident really.
One day while browsing Facebook, I came across an inspirational story of a young lady. Her story just struck all the right cords at the time and resonated so very well with me. I will reveal her name since I have just recently met her in person, and requested her permission to do so.
Bianca-Leigh Nagel, thank you for your story, and inspiration.
fbthdr
What is your favourite part of the Sleekgeek Community? At some point, everyone has had a sense of struggle and helplessness, and here they get to experience great camaraderie and a feeling of belonging to a community with its sights firmly set on inspiring others.
It’s weird, right? How could you feel the abstract in the virtual space?
Guess what, I did, as do many others I am sure. Have a look around…
YOUR TRANSFORMATION
Describe the “old you” before you made your transformation. How did you get there and what were you like? You need to sit down for this one…
The younger Lee was a fun, sport-loving extrovert. A fairly good athlete and I did well at most sports that I dabbled in, from primary school through high school. I either captained sides or contributed toward its leadership.
Post rugby years, my career took a firm grip of my daily routine, and suddenly ‘I never had time’ to make practices or meetings, and then games etc. Being young and fairly active at the time, the party scene didn’t appear to have much impact on me physically. Or so I thought.
I smoked, I consumed alcohol, and I partied. The first 3 blows in my self-proclaimed 5-Strike combo to my demise. Slowly, the mind rot settled in (strike 4), and inevitably, eating became a game of roulette (strike 5). Life was irritable and miserable. I hated myself, for every quick-fix of fizzy drink and pastry, on a tired “3 am party brain”, or “too lazy to make lunch for work” mood. I hated my physical appearance and avoided mirrors and reflective surfaces like the plague. Yes, I said that.
My humour often ‘saved’ me the embarrassment, and my smile hid deep-rooted pain and disappointment. But I knew that I had fallen deeply into the abyss.
And with that, life happened. A barrage of illnesses, including chronic Hypertension, bouts of Pneumonia and Asthma (yeah – hospitalization can be very sobering) and then, the dreaded D.
I was diagnosed with Depression and PTSD. Me? The happy-go-lucky, fun loving, funny, happy, always ready for a party Lee….was no more. The cloak had been firmly tugged from my grasp, and I had to deal. Oh hell, I had to deal!
What ignited your initial motivation to change? Health scares.
A failing mental state with life falling apart at the seams, along with the self-realization that I was stuck in a body seemingly intent on self-imploding. My cousin, an avid runner, for years had been teasing me to join her. She had embarked on her Banting journey a few years prior and found great results along the way. Reluctantly, yes I kicked and screamed, I eventually succumbed to her constant pestering. It certainly felt that way at the time!
By then, I had managed to ditch the smoking a year or two prior, of course with the added constant nibbles and binge eating. Clothes were an issue. A huge one… pardon the pun. By the time I sat myself down and tried to cut my toenails without hyperventilating, I had reached 50. Not years old. Not km. A men’s waist size…FIFTY. My early adult life, I hovered around the 36 mark. Reaching 50 was a shock! But going out the other end, a point where conventional stores, do not stock any larger clothing, was my breaking point.
I knew that I needed help, psychologically and physically. I adopted the Banting and Keto lifestyles for a while, while I learnt what worked for me, and what didn’t. I still draw inspiration from some of its principles, among a few other lifestyles too. Research and adapt.
What are some of the things that the new you do differently now? I learnt to deal with what was in front of me, and that only. No amount of stress and worry over something beyond my control, ever ended well. Invest in you today, and again tomorrow. And then the next. But most importantly, let it all start with your attitude.
I learnt that from a dear friend recently, and all I ever wanted to accomplish, I am now finding renewed energy and impetus with that little change. As humans, we tend to overthink and oftentimes, we ‘nutmeg’ ourselves into a tight corner. Of course, a target and a vision in life are essential. But I remember a time when that flame went out…..and I promised myself, that the one thing that I need to be, is the best version of me.
Right now, in the moment. Tomorrow, I will try again.
My eating? I am of the firm belief in eating sustainably. By that, I mean, non-chemically enhanced or produced (quick-fix type weight loss stuff) foods. And importantly…..learning the REAL difference between hunger and thirst. I used to mistake my hunger for thirst – I’ll own that. Sure, it may cause a few giggles now, but I remember a time when all I wanted to do, was nibble and drink the stuff. Crisps, pastries, snacks, braai…oh well, I guess anything really. All washed down by the well marketed and publicized fizzy stuff. I had no idea, that I was actually ‘creating’ my own thirst.
It was only when I paid particular attention to my hydration, did I realize that I was taking on way too much fake, and far too little ‘real’. For a month, I ‘detoxed’ (yes, we’ve all done that – lol) but this time, I used just plain water. The results were outstanding! My energy levels had increased, and the headaches had dissipated. During that time, I learnt that ‘hunger pains’ could really just be your body craving for hydration or a flush out. And the more I became accustomed to learning when and how to drink water (it’s a thing for me now – lol) the more the results confirmed my theories.
dav
What are some of the things that the new you still struggles with? Sleep. I have learnt that quality rest is essential on any journey. No amount of constant training will be truly beneficial without adequate recovery and rest. I am treating it as a skill that I have had to acquire.
Another critical point is that refined sugar is everywhere. It’s learning what to consume IN PLACE of your easily attainable off the shelf quick fixes that will set you apart. And you know what, normal water, is just perfect, as are healthy free-range eggs.
If you could give yourself 1 piece of advice to help with that struggle, what would it be? Be mindful and listen to your body. It is constantly having a subliminal conversation, and sometimes, we’re just the audience needing to learn what works for us. Other times, they send out stark messages. Be prepared for both. For example, if you’re constantly tired, but you’re maxing out on fizzy drinks daily to increase energy – then surely, something is amiss.
Did you plateau, get stuck, or get disillusioned, or even slide backwards a bit on your journey? Hell yeah. I have not met anyone who has not plateaued or grew frustrated during their journey. It is nature’s reality check, I believe.
I was hospitalized twice during my journey, and I completely lost myself. Life was far too challenging during those times, and at some point, I wanted to tap out, on exercise, on eating healthy…on life. That’s a reality right there. Nothing quite makes your training shoes quite disappear into your wardrobe, like being mentally unwell or physically injured.
I had both at the time >insert facepalm here< lol!
Speaking of injuries, I became a long-time sufferer of shin splints, and Plantar Fasciitis issues have crept in too since the start of thrusting this bulky cumbersome frame through the soles of my trainers. I blitzed through various pairs, by the way, soles collapsing under my weight, and unnecessary pain shooting up from my toes, all the way into my quads. I tried a few different pairs and brands along the way, but they all cried foul after a few weeks. Again, the frustrating delays and rehabilitation phases, were so energy-sapping, and oftentimes, debilitating.
What is better since you got healthy? The smaller things. Firstly, becoming a better Lee. And in doing so, the self-realization that a better mindset will trump negativity on any bad day. I used to be a very chirpy early riser, much to the irritation of the family, and wife especially. I am finding that getting in a few hours quality sleep, makes me rise with an achieving smile. Why? In the past, sleeping for an hour or two a day, was a BIG achievement. Now, on a good day, I’m nudging the 6-hour mark, and then feeling revitalized like never before! That is a huge victory in itself for me!
And then doing that daily. Reinforcing the notion, that I am ‘good enough’, and that no amount of negativity can rent space in my mind any longer. I will not succumb to that life again.
Blood pressure has normalized, and touch wood, I am no longer constantly sick of something or other. The D has taken somewhat of a backseat. But I am now aware of what my triggers are/were, and dealing with it.
Every darn day.
TRAINING
What’s your favourite form of exercise? Believe it or not, my favourite is rowing. Nowadays, I’ve turned to (ahem! still a bit shy to admit)….road running. I am very much more of a WOG person right now, walking more than jogging, but I’ll come around eventually. Some weights and cardio have entered the fray – thanks to loose skin and jiggly bits! Lol!
How long have you been training and how did you get started? I started an informal group, called Walkie Talkies about 24 months ago. I needed company on my evening walks and started by calling on fellow neighbours and friends to join in on and walked through our suburb. I used it as an opportunity to highlight safety and security within our community and allowed us to shoot the breeze and serve as a bit of therapy while getting some steps in.
Then, I entered my first Park Run as a dare, and the rest, well….that’s still a work in progress. And now, some 40 odd Park Run events below the belt, I am still a proud WOG man – if that’s ever a thing lol.
Would you believe, my first ever Park Run was 66 min (unofficially timed), and I never believed at that point that I’d even manage to break the 50min barrier. It’s extremely tough stuff getting 165kg+ around!
What does your typical workout look like? Thrice per week, a run/walk with my new crew. I have joined a running club – Carbineers – that I feel suits what and who I am right now. They are a supportive group, and super fun! And/or doing some weights in between during the week, to help tone and improve muscle development.
Favorite exercise? [Distance / pose / movement / etc] Rowing. But this running ‘thing’ is growing on me…step by step. I always enjoyed sprints and explosive stuff like dead lifts etc.
Tip: I also changed my vocabulary from using the term exercise to the term activity. I found early on, that saying ‘exercise’ was a little bit of a mental barrier that I needed to overcome. Saying ‘activity’, sounded way more fun!
Least favorite exercise? [Distance / pose / movement / etc] You would not believe me…. but running ironically! This journey is just as much about becoming healthier, as well as slaying dragons. I could never do a proper 400m sprint at school. 100m and 200m, no problem. I was an okayish sprinter. The endurance/distance/’are these people crazy?’/ ‘thing’ haunted me until fairly recently.
Learning to deal and manage yourself over a distance takes some doing, and a skill I definitely needed to acquire – especially, when all I wanted to do was stop due to the physical pain, or not start at all due to the mental distress and self-imposed barriers.
How does exercise make you feel? Euphoria – in achieving what I had set out to achieve for that session and for the day. It also allowed me to experience a platform of being ‘exercise tired’. Nothing trumps that kind of tired, and subsequently, I sleep fairly well thereafter. Of course, some days are better than others, but I’d rather have a bad day doing wellness stuff than nothing at all.
fbt
Do you prefer to train alone or with others? Why? Honestly, it differs. Most times, having positive people around you is exactly what you need to pull you out of a funk, and provide some much needed positive reinforcements, and giggles…
Other times, you need a down and dirty ‘grunt’ session, you know….just to let it all out. Lots of expletives in that session, I’ll happily admit!
Most embarrassing training moment? Don’t laugh!
In the earlier days (lol!) I was using a famous brand ‘natural’ exercise booster/thingy majig for the first time, and er… it went pretty well initially. The walk/run was going well until I had a cramp about a half-hour in. No, not in the legs and certainly not in the arms…
Yup! You guessed it, smack bang in the breadbasket (tummy). The churning resembled a broken washing machine stuck in the rinse cycle – with one of its legs broken! Ka-doep x 1000. Repeat.
I was at least 20 minutes from the nearest pit stop, and oh holy hell, the entire free world was going to suffer my wrath if I didn’t make an emergency delivery. Ever heard the term “going bos”? Now you do.
Let’s just say, that I’d like to thank my primary school teacher Mrs Kiewitz, for teaching me what an evergreen tree was.
Top 3 things you must have at the gym or in your gym bag? Phone – for tracking the workout, keys, and asthma pump. Ai! Yeah man, that too…
Your next training goal? To lose the last remaining 15 or so kilograms to get to my self-imposed goal weight, for this year. And hopefully, have a go at Two Oceans next year – my vision 2020 #v2020
And to tone! And to build running endurance. And to remain healthy and injury-free (touch wood!). And to eat healthily. And to inspire just one person every day. And to make better food decisions. And to be a little more positive every day. And….well, you get the picture – I could probably “And” quite a few more.
Top 5 songs on your training playlist?
Led Zeppelin – Immigrant Song
AC/DC – Thunderstruck
Snoop Dogg – Who am I?
Coldplay – Adventure of a lifetime
Pink – Just Like a Pill
Some Biggie Smalls & Depeche Mode thrown in for good measure….you know, for some kick-ass stuff.
How has exercise/training/Sport Changed your life? [Made it better, etc – please be specific]
Firstly, an improved mindset – without question! Everyone sees the outer physical gains/losses. Not many see the release of the brain fog and clutter, and the momentum you carry into the following day. No one gets to see the inner lights starting to fire up, and things suddenly falling into place. Improved decision making is aided by feel-good endorphins. An often underrated positive tick in the right box! Also, I encountered that your basic survival instinct kicks into a higher gear, as you are no longer as lethargic, and your senses awaken somewhat.
Able to handle the daily stresses of life with ease, as you manage to release some of that built-up stress and anxiety during your workout routines.
Physically, healthier. In every aspect. Of course, injuries are always a mere stone’s throw away, but because your body is physically healthier, it’ll react better during recovery and be more responsive to the medication and treatment. A fighting chance if you will.
NUTRITION
What’s your favourite meal? Sushi or a good ol’ medium rare rump! I am a huge fan of old-school traditional cooking too… Tomato food!
I am a keen cook, enjoy trying new things in the kitchen, and braai!
OK, now what’s your favourite healthy meal? The simple egg. It is pretty versatile, and I enjoy it poached, sunnyside up, scrambled or as an omelette or fold-over, with either a homemade Hollandaise sauce, some cheese, avocado, pesto or some seasoning, on or with another versatile favourite of mine – the coleslaw!
Mine normally includes lots of mini florets of raw broccoli, raw spring onion, sliced raw baby marrows and some feta cheese, with freshly cracked black pepper, mayo and some sesame seeds…..Other times, I’ll poach the egg, add it on top of a fresh spinach and rocket salad and roasted baby tomato, garlic and baby marrow with a basic vinaigrette. Secondly, no real prep required, because it wouldn’t take longer than 10 minutes or so to assemble. Guess what? Those ‘4 egg’ meals last me an entire day, even often through a workout, with sufficient energy and vitality.
Favourite protein? Egg, chicken, braai’d rump or White Stumpnosed Fish from the west coast. Anyone of the leftovers, I ‘pull’ apart and use with my ‘slaw or greens the following day. I love leftovers! What meal prep?
Favourite fat? Cheese and Avo!
Favourite carbohydrate? Butternut! I substituted potatoes with them a long while ago. I have a newfound respect for the bell-shaped hardy veg! Plenty of options! An absolute favourite in curries and stews! No need for rice or any other carb. Great source of fibre too.
But nothing….and I mean NOTHING, beats a great potato wedge or roast potatoes for that matter. No! Wait! A traditional koeSISter. Not the plain plaited variety, the good ol’ coconut drizzled, sugary, little brown, warm, palm-sized, oval balls of unicorn breath – with glitter. And heartburn.
I melt…
fbt
What’s your nutrition philosophy/approach? [If you have one] During the early stages, I remained focused on eliminating processed sugars, and carbs. I still do, but in moderation now. What it taught me during that phase, however, was to read food labels!
Now, a while down the line, my philosophy has changed somewhat, but I still keep a close eye, especially on unfamiliar products. More out of curiosity, I suppose. I don’t have cheat days, I don’t believe they exist. What I do believe, is that if you are working toward a specific goal, and it requires you to be sacrificial in some areas in order to achieve that goal, nutrition is your first point of call. I’m a bit of a believer now, that bellies are indeed lost in the kitchen. Treat food as medicine and sustenance, instead of a ‘means to end hunger’ meal.
I know that it will – and should – change again, especially as I enter a different phase. Eating plans have to evolve as our bodies do.
How many meals a day do you eat? Most days, only 2.
Really. If my workout/training is going to be a bit bonkers in the evening, I ensure that my protein, heavy ‘healthy fat’ – laden breakfasts, are had around mid-morning, and possibly a fruit in the afternoon. But not always the case. Two hours or so before my evening session, I’d have a small leftover salad and possibly a chicken breast or similar. The other ‘hunger’ pangs I’ve learnt, was more hydration based than anything else. I don’t do intermittent fasting, or whatever the latest buzz words are now.
I eat strategically, and when I’m really hungry, and not just thirsty. I love coffee, so can easily consume 3 to 4 cups in a day, with a half teaspoon measure or so, of brown sugar. I can’t handle that ‘brak water’ sugarless stuff lol, but can easily gobble down sugarless cappuccino’s any day of the week – my favourite! Weird hey?
And then….I keep changing it up. Every 10 days or so, I’ll swop to a lunch format instead of the usual breakfast one, but with a late meal – but never later than 6 pm.
Winter? Soups! I have no shame in that, and I keep it as fresh as can be, without processed tin or sachet additives.
I try and keep my body guessing somewhat, and I find that mixing things up, greatly assists in alleviating boredom.
Do you have a cheat meal / treat strategy? Earlier on in my journey, I was very strict. I needed to be, as I have an addictive type of personality. Carbs and sugar were my BIGGEST fans and I wanted to see them all the time! I worked extremely hard (and a little smart) to break that cycle.
Nowadays, due to a better mindset, if I see the koeksister, I eat the koeksister. If I see my adult beverage of choice, I’ll have some. Social events and braais are no longer a scary prospect for me, as what they used to be. I have learnt, that what you lose on the swings, you can make up on the roundabouts. You are not an immovable object, you are a transient being. LIVE! Do the necessary adjustments after the snack/treat/cheat days, whatever, and get on with it with gusto. You are better than the sum of all your fears. And your end goal should be visited and revisited as often as you need to.
MINDSET
Most memorable personal best achievement to date. Something you maybe never imagined you could do? There are a few:
Losing 50 kilograms of weight, over 24 or so months! MASSIVE for me!
On Saturday, 24 August 2019, I completed my very first LSD (long slow distance run) with my running club – Carbineers. 16km @ 2h45 or so hours. On the road. Yes, I would NEVER have considered even saying that!
I have never gone more than 10km on foot, and it was especially meaningful as I had recently joined the 50kg+ weight loss club around mid-August 2019!
Losing weight, clawing my way back from a depressive state and becoming a better version of myself by doing the small things well.
Every day, until it becomes routine.
I am no longer afraid to admit that there were dark days and the impact that depression had. I refuse to bow to the disease any longer and instead, call it out on its BS! I know that I could not have achieved what I have, without owning it.
I enjoy learning and what the process has taught me was to accept that the problem exists in its entirety, and fight back by using my body as my arsenal and shield.
Favorite quote? “Lead by example, others will follow.”
“Acta Non Verba” ~ actions, not words.
What inspires and motivates you? Inspiration can be drawn from anything or anyone that you need to. It is a subjective thing. But, the one thing that always grabs my attention, is a person or entity who surpasses seemingly insurmountable odds, to rise and snatch victory or success. Our very own Wayde, Caster etc, but not just our elite athletes come to mind. The very lone runner or cyclist on a cold and dark Saturday morning, the swimmer needing to jump into the 5-degree Celcius pool in winter, or even just the one person making an honest attempt at just becoming healthier. That’s impressive to me. I find real value in people being honest with, and during their journeys.
My motivation… comes from looking at my daily medication and how much I’d rather not be taking hypertensive treatments and the like. Hearing nice, unsolicited compliments from people following my progress, it positively reinforces the idea that I am doing me, and I am doing well.
For what are you most grateful? That I am blessed enough to have a great support system, a wonderful family and a great core group of close friends, who encouraged and believed in me, irrespective of how unhealthy or unhappy I was…the true heroes who saw the tears and anxiety, the anger and despair, my wife for her unwavering support, and this awesome community!
What do you want to say to other community members who might be nervous or hesitant to make a start? They say, ‘the hardest step is the first’.
I say, once you believe that you really deserve to be the best version of you, you will make that first step autonomously. And when that happens, and you really believe that things will change for you, (trust me on this…) you will not allow negativity to rent any more space in your existence, let alone in your mind. I too started where you are now, potentially even worse off. But every day, I just aim to do the little things well. Whether it is a 5-minute walk or just stretching, let it be the best you can muster, for you at that moment. Become centred, and endure. The fruits of your labour will be long-lasting and sustainable.
What are your top 5 tips for anyone starting on a healthy journey?
Be real and honest with yourself. Start with the ‘Why is it important for me to become healthy; what do I need to do in order to get to my targets; how am I going to handle this; what is my journey; where am I supposed to start or end; what is my reality?’ type questions. Ask as many questions of yourself. Document it – you’ll thank me later, as you start ticking them off one by one….the sense of achievement is astonishing!
Don’t be afraid to ask for help. Everyone needs guidance and there are more people willing to share some knowledge, than what you’d think.
Believe in the change that you seek, the journey will have more meaning then. The discipline or code you select to participate in or attempt isn’t necessarily the “be all and end all”.
Irrespective of which discipline or sporting code you chose, being dedicated to your health and wellness is more important than choosing running, as an example. Yes, running maybe your vessel to fitness, but your mind will be your carrier. Your nutrition plays an enormous role in this journey, and these two, go hand in hand – without question. Bellies are lost in the kitchen – remember?
Be mindful of wardrobe malfunctions too lol! It could be a costly experience if you are into being super stylish! Jokes aside, you can never underestimate the true value of a decent pair of proper fitting undies and sport wear! And more expensive, DOES NOT always mean a better fit. Get started with what you have, your journey will allow you to make purchases frequently along the way. Be conservative in your choices as it will change as time goes by.
Lastly, I’d like to say to any aspiring ‘feel-good, health-seeking person’ reading this, in the larger scope of things we are all just passengers on this giant spinning rock, floating through space at a million miles an hour. We cannot change the entire world, but we can change “our” world, and our immediate influence. Be kind always, and inspire someone today. Acta Non-Verba.
What do you do? Stay at home wife and mom to 4 kids between the ages of 2 and 7 by day, and baker and cake decorator by night.
What else do you do? I love running and have been trying to get back into it ever since having my kids. I also love board games and going for walks with my family.
YOU AND SLEEKGEEK
How long have you been a member of Sleekgeek? I have been a member of Sleekgeek since early 2016.
How did you find Sleekgeek? I think it appeared on a couple of my friends’ FB timelines.
What is your favourite part of the Sleekgeek Community? It was only when I won an entry to the Winter 2016 Challenge that I truly saw how different Sleekgeek was. Although there is still healthy competition in the challenges, there is a very genuine sense of team.
We are all in this together, and we celebrate each others’ victories, big and small.
YOUR TRANSFORMATION
Describe the “old you” before you made your transformation. How did you get there and what were you like? I was always very active and healthy (and skinny although I didn’t think I was back then) and 52kg used to be my ‘fat weight’. I remember in university days doing 1000 crunches a day.
The weight started to creep on in my late 20s, and when I got married in my early 30s and fell pregnant soon after, I gained weight a lot faster. I ate to avoid awful morning sickness, and the habit was really hard to break later on, especially with a colicky baby that slept 15 minutes at a time.
We then had 2 more little girls in quick succession, and the baby weight became harder to drop every time.
What ignited your initial motivation to change? This is a long story!
In early 2016, with 2 toddlers and a newborn, I weighed more than I did in my last few weeks of pregnancy. I was tired of only fitting into bland maternity clothes, and was desperate to run again but my knees hurt every time I tried.
Discovering Sleekgeek gave me the community I was searching for to encourage me through my journey, and I lost 31kg over probably 7 months and started running again. I was at my goal weight for a few months until I discovered in early 2017 that I was pregnant again.
I gained all the weight back again during my 4th pregnancy and it took a while to get my motivation back again (more honestly, it took longer to adjust to having 4 small kids).
And then I entered the Summer 2018 challenge again, and slowly started on my journey to losing my excess weight and all the maternity clothes, and regaining myself and my health.
What are some of the things that the new you does differently now? I am a far more conscious eater. I think about whether I am genuinely hungry or not – and if I am not hungry but still want something, I think about whether it is actually worth it or not. I also move a lot more consciously – I am quicker to go outside and play with my kids and I park on the far side of the parking lot when I go shopping.
What are some of the things that the new you still struggles with? Emotional eating.
When I am stressed or upset, I really struggle to not snack… and sometimes I eat ALL the things! And then keeping up with my new habits when not on the challenge!
If you could give yourself 1 piece of advice to help with that struggle, what would it be? Always ask first – is it worth it? Is it really and truly worth it?
Did you plateau, get stuck, or get disillusioned, or even slide back a bit on your journey? Yes. I am very much an all or nothing person. I have learned so many lessons with every Sleekgeek Challenge I have done (Summer 2019 will be my 4th challenge), but I still backslide in between challenges.
This challenge should take me back to goal weight though, and I am counting on that (and the lessons I know I will learn along the next 8 weeks) to kickstart a more permanent change.
What is better since you got healthy? My body hurts less and I am able to run and play with my kiddies! Huge win!
TRAINING
What’s your favourite form of exercise? [Running, yoga, weightlifting, etc] Running.
I would love to swim again, but its not an option at this point in time. I also regularly do core strengthening exercises to repair my diastasis recti (abdominal split), which I have had for at least 3 years. I have seen both a women’s health physio and a biokineticist for help with this.
How long have you been training and how did you get started? I used to run 15 years ago, and loved the post-race high!
I feel like I have spent the past 3 years getting back to this, and I was running regularly in 2016 and had slowly built up to the point where I was just about ready to attempt a half marathon again before my little Pip made her presence known!
We now have a treadmill, so I run on there a few times a week so that there is less opportunity to make excuses!
Favorite exercise? [Distance / pose / movement / etc] At this stage, I am still very much a run-walker!
I look forward to running 10km – 21km distances again. And I would love to take up some weight training as well, but I am restricted to home exercises for now.
How does exercise make you feel? Exercise is a huge mood stabiliser and encourager for me! I love the feeling of accomplishment and victory after a good training session.
Do you prefer to train alone or with others? Why? Running with others is a great distraction and makes it easier to run further than I would otherwise. But I usually run faster if I am on my own.
Your next training goal? Run a 10 km race, and do some weight training over the next 8 weeks!
Top songs on your training playlist?
Rachel Platten – Fight Song
Sandi Thom – I wish I was a punk rocker
Katrina and the Waves – Walking on sunshine
How has exercise/training/Sport Changed your life? [Made it better, etc – please be specific] It has made me a better mom. I am more flexible, enjoy playing with my kids more and can play with them for longer.
NUTRITION
What’s your favourite meal? Curried mince with sweet potato mash. Really. And then curried anything. My truly favourite meals really are healthy!
Favourite protein? Egg or fish.
Favourite fat? Avo with salt.
Favourite carbohydrate? Sweet potato
What’s your nutrition philosophy/approach? [If you have one] Eat when you’re hungry.
I love reboot, simply because I like the definite boundaries and it switches my focus onto real, unprocessed food.
How many meals a day do you eat? Depending on how hungry I am in a day, 2 meals and a fruit as a snack, or 3 meals.
I find I often alternate between 2 and 3 meal days.
Do you have a cheat meal / treat strategy? On challenge, I don’t cheat. A cheat for me would be eating beyond 100% full.
MINDSET
Most memorable personal best achievement to date. Something you maybe never imagined you could do? After having my 1st daughter via C-section, I had unmedicated VBACs with my next 3 babies. My absolute best was my 3rd baby being born at home with only my doula in the room – the midwife was still on her way and my husband was making tea because he didn’t believe she was really coming that quickly. I caught my baby myself as she rocketed into the world.
Favorite quote? “She believed she could so she did.“
Favourite book? There is not enough time to read any more! I love Christian fiction.
What inspires and motivates you? My children. Living a better life with them.
For what are you most grateful? So much! The quickest answer is – my family.
What do you want to say to other community members who might be nervous or hesitant to make a start? Just do it. Waiting until the time is right is just going to leave you older. Start now, and do what you can do. Small changes add up!
What are your top 5 tips for anyone starting on a healthy journey?
Find a way of eating that works for you. Don’t assume that what works for someone else is what you need to do – we all have different preferences and lifestyles so find what appeals to you.
Small changes add up. Drink a glass of water and do 10 squats every time you go to the toilet. Park on the far side of the parking lot. Drink a glass of water before eating a meal. It all adds up.
Eat real food. Choose nutrients and health.
Keep an eye on your eating habits – eating just because it is lunchtime, snacking because you’re bored, devouring your entire fridge because you’re hangry. Figure out your triggers so you can be mindful of them.
What do you do? I am a Registered Nurse/Ward Manager for Life Bayview Hospital.
What else do you do? I spend time with family, go out for dinner and travel
YOU AND SLEEKGEEK
How long have you been a member of Sleekgeek? I have been a silent member for about a year – just observing and building up the courage to finally commit.
How did you find Sleekgeek? A friend of mine Melinda Krugel posted something about a year ago.
And we are now competing in the buddy challenge together.
What is your favourite part of the Sleekgeek Community? The positive support and how everyone encourages each other.
YOUR TRANSFORMATION
Describe the “old you” before you made your transformation. How did you get there and what were you like? I was tired and moody (my husband will say I still am haha).
Never felt like getting up, and most daily tasks felt like an effort.
.What ignited your initial motivation to change? I realized that it should be a mind change and something I do completely for myself, even though people around me, like my family, will benefit from it- it is still my personal journey.
What are some of the things that the new you does differently now? Every afternoon after work I meal prep, and before I sleep at night I reflect on what was good, what can change and rate my success.
This helped me take it day by day
What are some of the things that the new you still struggles with? Getting up the courage to join the gym, I found it very stressful to make the commitment. Luckily I was semi-forced into it by my brother-in-law. Maybe we all just need that extra push.
If you could give yourself 1 piece of advice to help with that struggle, what would it be? You should have started earlier!
Did you plateau, get stuck, or get disillusioned, or even slide backwards a bit on your journey? I had quite a few plateau’s – but I am glad it happened because I realized that even when the scale didn’t budge, I stuck to it and pushed through. It actually motivated me more to push to the next lower number on the scale
What is better since you got healthy? My general outlook on life- I am more positive and have more energy.
I think much clearer and don’t get flustered as much.
TRAINING
What’s your favorite form of exercise? [Running, yoga, weightlifting, etc] I joined the gym on 1 September and I enjoy circuit training and CrossFit (it was an instant addiction).
How long have you been training and how did you get started? For the first 3 months, I only did cycling in my TV room while watching 7 De Laan (yes, judge away hehe) and did 2 kg weight training from youtube videos.
What does your typical workout look like? I run/walk 2 km’s on the walkway right next to the beach. Then I’m in the gym for 10 minutes on the Orbitrek. I do circuit training/CrossFit training. I also spend about 15min on the spinning bike.
Favorite exercise? [Distance / pose / movement / etc] I like running, I just wish I was fitter and could run longer distances at a time- this is my next goal.
Least favorite exercise? [Distance / pose / movement / etc] Stretching- but realize the importance so I just do it
How does exercise make you feel? Great, when I have had a bad day my husband sends me off to the gym to feel better.
Do you prefer to train alone or with others? Why? Alone- because it’s my time to myself. I also don’t train with my phone, as I don’t want distractions I use an iPod and just listen to my music.
Most embarrassing training moment? Um, getting the wrong sports bra and then attempting to run.
Top 3 things you must have at the gym or in your gym bag?
Water
Lip ice
iPod
Your next training goal? 5km run without walking in between.
Top 5 songs on your training playlist?
Queen
Pitbull
Post Malone
Khalid
CCR
It’s more about albums than particular songs – and yes it a very random selection!
How has exercise/training/Sport Changed your life? [Made it better, etc – please be specific] Having more energy, focus and a better temperament (my husband agrees with this one).
NUTRITION
What’s your favourite meal? I do miss pizza!
OK, now what’s your favourite healthy meal? Steak and salad.
Favourite protein? Chicken
Favourite fat? Avocado
Favourite carbohydrate? Bread, I limit to one slice once a week and it is whole-wheat.
What’s your nutrition philosophy / approach? [If you have one] I was on a diet for about a month, I realized it is not the most natural route and that I will not be able to maintain that strict lifestyle forever. However, I am grateful for the experience as it gave me the head start and confidence to start this whole journey.
I am feeling much better doing it the natural way and focusing on exercise.
How many meals a day do you eat? 3, I don’t snack as I found that the more I snack, the more I wanted to eat
Do you have a cheat meal / treat strategy? I don’t have a planned day or treat- more a week of being more flexible, as we will be going on holiday.
I will still eat healthily and exercise but will eat local food without feeling guilty.
MINDSET
Most memorable personal best achievement to date. Something you maybe never imagined you could do? Standing on the scale and realizing I am 20 kg’s lighter, and my dad telling me my head is small (yes it’s a compliment).
Favorite quote? At the moment it’s: “you are what you eat” I never really understood the quote, but now I feel that there’s a lot of truth to it.
Favourite book? I have a 4 yr old daughter, so no time for that, other than nursery rhymes.
What inspires and motivates you? My family.
For what are you most grateful? Support from my husband and encouragement from my family.
What do you want to say to other community members who might be nervous or hesitant to make a start? The first 2 weeks are a constant challenge, but after that, you will get the confidence to push through
What are your top 5 tips for anyone starting on a healthy journey?
Don’t wait for Monday – just do it.
Accept compliments.
See change and realize it – it can be small, but lots of small changes make a big difference.
What else do you do? I like sewing, woodworking and gardening.
YOU AND SLEEKGEEK
How long have you been a member of Sleekgeek? For about a year
How did you find Sleekgeek? It popped up on “suggested pages” on Facebook.
What is your favourite part of the Sleekgeek Community? The support and motivation. Have never seen someone putting others down in a post. It is always uplifting.
YOUR TRANSFORMATION
Describe the “old you” before you made your transformation. How did you get there and what were you like? After my dad died 5 years ago, I basically gave up and didn’t care what I ate. I did absolutely no form of exercise and the weight just piled on. I knew I was getting fat so just bought bigger clothes.
What ignited your initial motivation to change? I have a sunken bath with a full wall mirror and one day I was getting out the bath I looked at myself in disgust and said no more.
What are some of the things that the new you does differently now? I eat much healthier and make sure I get my 10000 steps in every day, even if it means I walk up and down the driveway for the last 500.
What are some of the things that the new you still struggles with? Unfortunately, I am a smoker (hopefully not for long) so that impacts my running.
If you could give yourself 1 piece of advice to help with that struggle, what would it be? If your mindset was right to lose all the weight, get your mindset right to just quit smoking.
Did you plateau, get stuck, or get disillusioned, or even slide backwards a bit on your journey? No, I have never been so motivated in my life and stuck to my journey for four months determined to loose 25kgs, which I did and have kept off the weight since February 2019.
What is better since you got healthy? I am a happier person, more active and I just love the new me. I get to be active with my daughter on some Sundays.
TRAINING
What’s your favourite form of exercise? Definitely running and have started CrossFit.
How long have you been training and how did you get started? I started training in October 2018 with Parkrun. I walked the 5km in one hour cursing the entire time and battled with my breathing but I was back the next Saturday determined to improve my time with 10 seconds.
What does your typical workout look like? I work out 6 days a week, 4 days consist of a 5/10km run and 2 days an hour of CrossFit.
Favorite exercise? Running.
Least favorite exercise? Burpees of course.
How does exercise make you feel? Running frees my mind of the world. I feel less stressed and relaxed after a run.
Do you prefer to train alone or with others? Why? Don’t mind either. Training with others makes you push yourself harder. Sometimes training alone is my “me” time.
Most embarrassing training moment? I have been one of the lucky ones with none… touch wood.
Top 3 things you must have at the gym or in your gym bag?
My Garmin Vivoactive 3
My earphones
Water
Your next training goal? To complete a marathon.
Top 5 songs on your training playlist? I have Spotify on my watch so no specific songs. I have a cardio and running playlist which I listen to.
How has exercise/training/sport Changed your life? Exercise, in general, has made me a fitter and stronger person. I can do more with my 8yr old daughter.
NUTRITION
What’s your favourite meal? A braai.
OK, now what’s your favourite healthy meal? Tuna/chicken salad.
Favourite protein? Chicken
Favourite fat? Definitely avo.
Favourite carbohydrate? Potatoe bake
What’s your nutrition philosophy / approach? You do not need a diet to lose weight. Healthy portion sizes will make all the difference.
How many meals a day do you eat? 3 meals and 1 snack.
Do you have a cheat meal/treat strategy? No, if I feel like eating something I will have it in moderation.
MINDSET
Most memorable personal best achievement to date. Something you maybe never imagined you could do? I’m a single mom so had to keep my self-motivated and set myself a goal which was reaching my weight loss goal in 4 months. Secondly finishing my first 21km a month ago.
Favorite quote? “Your life is like a coin. You can spend it any way you wish, but you only spend it once. “
Favourite book? Two little girls in blue. – Mary Higgins Clark
What inspires and motivates you? Seeing the results that you achieved by taking one step at a time. The compliments.
For what are you most grateful? My 8yr old daughter pushing me. Friends and family who stuck with me and for a new life and a new me.
What do you want to say to other community members who might be nervous or hesitant to make a start? Don’t wait until tomorrow, take that first step today and take it one day at a time.
What are your top 5 tips for anyone starting on a healthy journey?
Show up, you will thank yourself after the exercise.
Don’t look at the scale, it is your worst enemy. Look at the measuring tape and clothes.
If you fall off the wagon, dust yourself off and get back on. It is not the end of the world.
Believe in yourself – anything is possible.
Make it a lifestyle change and enjoy it. It really is not that difficult and you can still enjoy the foods you like but in moderation.
Name: Erin de Kok Age: 34 Location: Johannesburg What do you do? Logistics for a Commodity Trading Company
What else do you do? I’ve just recently taken up cycling which was quite a big thing for me as I had a bicycle accident when I younger and haven’t been on a bike since. That was one of the things I aimed at overcoming this year.
I also LOVE cooking and I LOVE feeding people which is partly why I think I ended up in this predicament LOL – I’ve had to teach myself to make amazing meals BUT healthy ones!
YOU AND SLEEKGEEK
How long have you been a member of Sleekgeek? Just over a year now.
How did you find Sleekgeek? I can’t actually remember, think I just stumbled across Sleekgeek on Facebook and decided to take a closer look. I’ve been hooked ever since
What is your favourite part of the Sleekgeek Community? I love Sleekgeek because it’s so full of positive vibes and like-minded people on the same journey as me. I’ve been attacked on other “fitness” social media groups about my food choices etc. and it was great to have such positive feedback and encouragement from the other Sleeks on Sleekgeek.
YOUR TRANSFORMATION
Describe the “old you” before you made your transformation. How did you get there and what were you like? When I fell pregnant with my son, I made the mistake of thinking I could “eat for 2” as they say! I thought because I was pregnant I could eat whatever I wanted. This was a HUGE mistake which I will always regret, as I have struggled for almost 8 years to trying to shift the weight I picked up during my pregnancy.
The “Old Me” was a rather lazy couch potato who would much rather come home and have an “amazingly UNHEALTHY” meal and a few glasses of wine in front of the tv instead of going to the gym or getting active. I would pack my gym clothes every day and say to myself “tomorrow I will go” BUT during the drive on the way home from work, I would come up with some or other excuse as to why I wasn’t going to go to the gym.
What ignited your initial motivation to change? Last year I did a 12km obstacle race and struggled and cursed my way through the whole thing from start to finish – honestly, there was one particular photo of me at the race, which triggered me, I hated what I saw and I decided it was time to change!
What are some of the things that the new you do differently now?
I don’t allow myself to make excuses anymore, I am much more honest with myself. I force myself to do things, on days when I really don’t feel like it. I would say all in all I am a much more disciplined and motivated person when it comes to my lifestyle choices.
What are some of the things that the new you still struggles with? Emotional eating is a really big one for me. The moment I hit the slightest bump in the road, I go into self-destruct mode. Luckily it only lasts a week or so, and I get back on track pretty quickly.
If you could give yourself 1 piece of advice to help with that struggle, what would it be? That emotional eating only makes you feel worse in the end and that going to the gym after a horrible day will make you feel SO much better than eating that pizza!
Did you plateau, get stuck, or get disillusioned, or even slide backwards a bit on your journey? I started training with a personal trainer last year in July – I worked extremely hard attending my sessions 4 times a week and also exercising on weekends. I followed the eating plan that was given to me (halfheartedly), and also with the exception of drinking alcohol. For a full year, my weight fluctuated up and down by 2 / 3 KG’s, I started to show some muscle definition but the weight never really came off like I would have liked it too.
My trainer kept telling me that I need to cut the alcohol but it just wasn’t what I wanted to hear, so I carried on as I was. Within that year, my whole outlook towards the gym, changed drastically. I loved what I was doing and was excited to go in the evenings, I never missed a session. My mindset starting changing about my lifestyle and I became more and more motivated to become this fit and healthy person I had longed to be.
It was this year around April, that I took the decision to stop drinking and really take my diet seriously and that is when I really started seeing the results.
What is better since you got healthy? EVERYTHING has gotten better since I started looking after myself properly. I’m happier within myself, which reflects in my personal relationships, my career, my confidence etc. really all aspects of my life.
Training has become so much easier too, I don’t struggle through every workout and hate every second of it. I enjoy getting out there and being active, it makes me feel so much better than when I don’t.
TRAINING
What’s your favourite form of exercise? [Running, yoga, weightlifting, etc] I absolutely love Yoga and meditation, although I don’t get to do it often enough.
Initially, I HATED cardio, but as I have gotten fitter over this past year I’ve actually grown to enjoy it.
I try to do a little bit of everything.
How long have you been training and how did you get started? Just over a year now, I started training with a personal trainer at a private gym.
What does your typical workout look like? I’ve been struggling a little to find my mojo at the gym since I am no longer with my personal trainer, so I’ve mostly been doing cardio and spinning classes etc. which I do really enjoy.
I’ve just started getting back into weight training and have written myself a proper program to follow. I need structure at the gym, otherwise, I end up roaming around aimlessly and not getting much done. The program I am currently following is this;
Monday: Abs and spinning
Tuesday: Cardio, back and traps
Wednesday: Chest, tri and bi’s and cardio
Thursday: Cardio and legs
Saturday: Cardio
Sunday: Yoga
Favorite exercise? [Distance / pose / movement / etc] Legs! I LOVE training legs!
Least favorite exercise? [Distance / pose / movement / etc] Planking! I just can’t!
How does exercise make you feel?
Energized
Confident
I sleep better at night
Do you prefer to train alone or with others? Why? I lack direction in the gym, so I loved training with a trainer or with my hubby because then I just follow their lead.
Most embarrassing training moment? Trying to be cute and hold my husbands hand on the treadmill and almost landed on my face!
Top 3 things you must have at the gym or in your gym bag?
Just the basics:
Headphones & Soundcloud App
Towel
Water Bottle
Your next training goal?
Do the 947 Cycle Race
Run a 21km race
Break the 65KG mark
Top 5 songs on your training playlist?
I listen to mixes on Soundcloud, so will list my top 5 fav mixes;
How has exercise/training/Sport Changed your life? [Made it better, etc – please be specific] I’m not that same person I was a year ago…
A person that made excuses, never really achieved much. A person that was unhappy because of my self-image. A person that was constantly tired, sluggish – preferred to be one with my couch. A person that told myself “tomorrow I will start”
NUTRITION
What’s your favourite meal? Lasagne
OK, now what’s your favourite healthy meal? Interesting salads with yummy goodies in them
Favourite protein? I’m a sucker for a nice big piece of steak (but for most days chicken breasts all the way).
Favourite fat? Cheese!
Favourite carbohydrate? ALL of them
What’s your nutrition philosophy / approach? [If you have one] I was given an eating plan from my personal trainer, which is a low carb, high protein diet.
I have eggs or oats for breakfast. I stick to greens in the form of salads or veggies and usually pair that with either chicken or fish for lunch and dinner. I usually have brown rice instead of white, sweet potatoes instead of normal potatoes.
I am also conscious of which vegetables I’m eating and try and eat more of your green veggies and fewer veggies with carbs in such as butternut, carrots etc.
Every couple of months or so I do the intermittent fasting, which really is just skipping breakfast and restricting calories. It’s my personal opinion that this jump starts my metabolism.
I found the “My Fitness” Pal app really helpful in the beginning, just to learn what calories certain foods have in them and also to give myself an idea of what I am allowed within a day. I don’t think it’s healthy to obsessively calorie count, but I do feel that it’s good to be mindful of what you are putting into your body.
How many meals a day do you eat? Between 2 / 3 depending on whether I am doing IF at the time or not.
Do you have a cheat meal/treat strategy? I try not to restrict myself too much over weekends and rather just try and make healthier choices with smaller portion sizes.
I’m super disciplined during the week, so if I feel like having something on the weekend, I have it, BUT in moderation. So I guess you could say the whole weekend is a cheat meal for me, not sure if that’s the best strategy, but it works for me.
MINDSET
Most memorable personal best achievement to date. Something you maybe never imagined you could do? Honestly getting onto a bicycle again after my accident was a huge thing for me, which I never ever thought I would do. I plan to do the 947 this year so I guess my biggest achievement is yet to come
Favorite quote? “Courage doesn’t always ROAR. Sometimes courage is that quiet voice at the end of the day saying, “I will try again tomorrow” – Mary Anne Radmacher
Favourite book? “Oh the places you’ll go” – Dr. Seuss
What inspires and motivates you? I get inspired when I inspire others! Up until recently I thought to myself, “wow people must be getting so tired of seeing pictures of my food and my workouts on social media,” until people started reaching out to me and saying: “thank you for the pics of your healthy meals, its encouraged me to start eating healthy” and “thank you for posting your workout, you inspired me to go to the gym today.”
So that really makes me happy!
For what are you most grateful? My family that love and support me and always encourage me to push my limits even when I don’t want to.
My husband always manages to convince me to do the furthest distance on a race, the longest hike, the ride with the most hills – I ALWAYS curse him at the time, but once I am done and I have that amazing sense of achievement I am so happy he pushed me out of my comfort zone and made me do it, because I CAN!
So I am eternally grateful for his love and support.
My sister HATES cycling, but she’s got on a bike with me every single weekend just to support me, training for the 947.
So I really do have people all around me that are helping me on this journey <3 and are by my side all the way!
What do you want to say to other community members who might be nervous or hesitant to make a start? You will surprise yourself in ways that you never imagined you could just give yourself the chance to prove it!
What are your top 5 tips for anyone starting on a healthy journey?
Every good food decision you make becomes a stepping stone to this becoming a long-term lifestyle instead of a short term fix.
Keep on keeping on! We all fall short, we all fail. Some days are harder than others. As long as you pick yourself up and try again tomorrow.
Don’t deprive yourself of anything and make this a miserable journey for yourself, but in moderation.
Make small goals that you can work towards and be disciplined about sticking to your plan to achieve them.
Name: Maanda Nengome Age: 32 Location: Cape Town What do you do? I am a sustainability and Environmental specialist.
What else do you do? I enjoy reading personal development material, spending time with friends and taking road trips.
YOU AND SLEEKGEEK
How long have you been a member of Sleekgeek? 5 months.
How did you find Sleekgeek? Google. I was searching for weight loss competitions to participate in.
What is your favourite part of the Sleekgeek Community? The motivating stories from the newsletters.
YOUR TRANSFORMATION
What ignited your initial motivation to change? I was wanting to improve the quality of life I am living and looking to live for longer and to be more active.
What are some of the things that the new you does differently now? Winning the competition gave me a winner’s mentality. I am more eager to take on challenges and I am more confident.
What are some of the things that the new you still struggles with? My eating needs a bit more refining to suit my lifestyle change.
If you could give yourself 1 piece of advice to help with that struggle, what would it be? This is a permanent transformation so approach it more like a marathon. Keep correcting the errors until the desired behaviour becomes a lifestyle.
Did you plateau, get stuck, or get disillusioned, or even slide backwards a bit on your journey? Yes. Sliding backwards happened a number of times more than I had anticipated.
Plateaus are usually times when I am starting to gain muscles while losing the fat so they don’t worry me. I just focused on my routine
What is better since you got healthy? The energy is amazing!
I also look better so that boosts self-image and confidence… did I mention than I have amazing energy!?
TRAINING
What’s your favourite form of exercise? [Running, yoga, weightlifting, etc] Cardio is the way!
How long have you been training and how did you get started? I have been training for over 2 years. I started with weight loss challenges at work.
What does your typical workout look like? It depends on which cardio I am going for the day. For a spinning class, I just show up and follow the instructions.
Favorite exercise? [Distance / pose / movement / etc] Spinning classes. They are fun and if taken with a good instructor, you burn a LOT of calories. Burning calories is the name of the game.
Least favorite exercise? [Distance / pose / movement / etc] Treadmill. But it is a necessary evil.
How does exercise make you feel? Stretched, refreshed and ready to take on the day.
Do you prefer to train alone or with others? Why Alone, unless doing a spinning class.
Most embarrassing training moment? No no…I aint telling. Too embarrassing. Lol!
Top 3 things you must have at the gym or in your gym bag?
Towel
Samsung gear fit
Bubble gum.
Your next training goal? Gain lean muscles.
Top 5 songs on your training playlist?
OMG – DJ Vitito
Jekalyn Carr – It has been established
Black motion – Joy Joy
Koryn Hawthorne – Warriors
Trip Lee – Sweet victory
How has exercise/training/Sport changed your life? [Made it better, etc – please be specific] I feel more in control of my life. I have more confidence in approaching challenges and I feel better holistically.
NUTRITION
What’s your favourite meal? Pap, beef trotter & tripe
OK, now what’s your favourite healthy meal? Chicken salad.
Favourite protein? Chicken
Favourite fat? Lamb
Favourite carbohydrate? Bread
What’s your nutrition philosophy / approach? [If you have one] If you don’t need it, don’t have it.
How many meals a day do you eat? Two
Do you have a cheat meal / treat strategy? Yes! Have a planned cheat meal once a week to fend off the cravings. Keep it as healthy as possible while still getting the pleasures of cheat food.
MINDSET
Most memorable personal best achievement to date. Something you maybe never imagined you could do? Losing 20kg and achieving my lifelong fitness goal.
Favorite quote? “You have to dig deep down, dig deep down inside and ask yourselves who do you want to be?” – Arnold Schwarzenegger
Favourite book? The ONE Thing – Gary W. Keller and Jay Papasan
What inspires and motivates you? Impacting the lives around me; family, friends and strangers.
For what are you most grateful? Knowing God loves me
What do you want to say to other community members who might be nervous or hesitant to make a start? You may not get it right now but you have to start somewhere. Let this be it.
What are your top 5 tips for anyone starting on a healthy journey? The first thing to get right in your weight loss journey is your intent. Resolve in your mind that this will be the time you actually do it. Without this, it will be hard to achieve your target.
Weight loss requires the right balance of exercising and dieting; one without the other will yield results… but they will be very poor compared to what you would achieve if you were to intentionally go all in. The journey is worth it so give it your all. Keep measurements of weight regularly to track yourself; daily or 3 times a week at minimum. Do the same for your diet because tracking will guide your next step and let you know if you need to increase the intensity of keep at it.
To lose weight you need to be at a calorie deficit. This is achieved through diet and exercise combined.
You will achieve this calorie deficit by eating fewer calories and burning calories through exercising.
Set your weight loss target.
If you want to lose 15 kg in your 8-week challenge you need to break that down into weekly targets. This gives you 1.88kg that you need to lose in a week; almost 2 kg. You can take this a level further and calculate your daily target which would be 0.26kg. This means that every day you should be weighing yourself to track this target. I recommend checking your weight daily because it is the best way to monitor if what you are doing is effective. If you are not reaching your targets for a week you will need to re-look at your whole strategy. Maybe you need to be more disciplined of maybe you must increase the intensity of your exercises.
Achieving the targets
Here is a very helpful fact to guide your weight loss, 1kg of fat equals 7700 calories. Keep that in mind when setting your targets. To reach your target you must have a balanced diet and exercise system. But there is a third thing that helps you burn calories and that is sleep. This is why sleep is important for weight loss. A person weighing 80kg burns roughly 74 calories for every hour of sleep.
Accelerating the process
To accelerate the process I applied a number of things:
Cut sugar & dairy
Cut carbs
Intermittent fasting
By cutting out sugars and dairy I reduced belatedness and amount of low-value calories/empty calories I ingested.
Carbs usually have a lot of calories so I saved myself by cutting them out too.
Intermittent fasting is where the key to accelerating results came. You can have your own intermittent cycles based on the results you want. This is challenging at first but if you realise its value you will see it through.
