Name: Pumeza Makaluza
Age: 34
Location: Port Elizabeth 
What do you do?
I’m currently an intern at the Department of Health and also helping my mother on her business on weekends.

What else do you do?
I like cooking and playing with my kids and siblings.

YOU AND SLEEKGEEK

How long have you been a member of Sleekgeek?
I’ve been a silent member since 2016 then I started this journey in December 2017.

How did you find Sleekgeek?
I saw that a lady from my home town (Sanela  Sifuba) was looking good I asked her how she lost the weight. She gave me the link for this group.

I think it was during the Summer Challenge but I could not enter because I was a student.

I took my time to read about the group and I stumbled across Team Asijiki and read through their page and after 6 months I decided to jump in with both feet. 

What is your favourite part of the Sleekgeek Community?
My favourite part about Sleekgeek is the support that they give to each other, the inspiration and motivation.

YOUR TRANSFORMATION 

Describe the “old you” before you made your transformation. How did you get there and what were you like?
Before I joined Sleekgeek I was not happy with my weight I was weighed over 112kg. I really was not happy with the way I looked…

My ankles hurt and I suffered from asthma. It would take me over 20 minutes to walk from home to school when others only took 10 minutes.

I knew then that I have to make changes. I don’t want to talk about the struggle of not fitting in your clothes and bras. The struggle of not looking nice when you find that one thing that still fits you.

Luckily when I started I had support from my mother who decided to join me. She went from size 42-44 to size 40 in 3 months without any exercise.

What ignited your initial motivation to change?
I wanted to be beautiful like when I was a teenager.

The transformations on Sleekgeek are what motivated me the most. I knew that I have it in me but just needed a little push.

Today I’m glad that I took that first step. I went from size 18-20 to size 8-10 in a period of 8 months. It was not easy at all but my mother motivated me. She did not want to eat any pap any more .

I have lost a total weight of 35kgs.

What are some of the things that the new you does differently now.?
After joining the Sleekgeek community I am more active and I choose what to eat.

I am able to save money because I do not buy unnecessary food or eat take away. I cook more now than before.

What are some of the things that the new you still struggles with?
Choosing what to eat is very difficult when you are surrounded by people who are not on the same journey as you. Having to explain that you don’t eat this and that or that you don’t drink coffee with sugar is tiring.

If you could give yourself 1 piece of advice to help with that struggle, what would it be?
The advice that I would give to myself about my struggle is that I have to be disciplined. I know where I came from and the situation that I was in and I don’t want to go back. Self-control is what works.

Did you plateau, get stuck, or get disillusioned, or even slide backwards a bit on your journey?
I remember in March 2018 I told my self that I was going to exercise every day for the whole month. I remember that I ran for 27 days, it was a short distance run like 2.5km every day. So at the end of the month, I jumped on the scale and to my surprise instead of losing, I had gained 5kg and went from 90kg to 95kg.

I was so shattered I wanted to quit but I read that when you do not take time off to rest your muscles you can gain weight but eventually you will lose again. That at least eased my mind. Even now I’m experiencing the same thing I’ve been stuck in 77kg for almost 4mnths now but I’m not backing down.

What is better since you got healthier?
Ever since I’ve joined Sleekgeek team Asijiki I’ve gained more confidence. I look good and young. I do not feel tired all the time.

TRAINING 

What’s your favorite form of exercise? [Running, yoga, weightlifting, etc]
My favourite exercise is running but the exercise that I do most is skipping rope.

How long have you been training and how did you get started?
Since the beginning of my journey, I did some at-home exercises like skipping rope and jogging when I had time. 

What does your typical workout look like?
Very easy because it does not involve going to the gym. I use a skipping rope and jog when I have time and in a safe area.

Favorite exercise? [Distance / pose / movement / etc]
My favourite exercise is running because I feel free when I’m on the road.

Least favorite exercise? [Distance / pose / movement / etc]
Aerobics.

How does exercise make you feel? 
Exercise makes me feel like I can do whatever I put my mind into. It also boosts my self-esteem (those soccer walks when you are done jogging ).

Do you prefer to train alone or with others? Why?
I prefer training alone because having a partner have it’s own advantages and disadvantages.  Advantages will include being motivated and inspired. Disadvantages are that you may be disappointed when your partner does not show up for the gym session.

Most embarrassing training moment?
I remember one morning jogging around my block, I felt my underwear sliding down, I had to make a knot for it to be tight and I carried on with me running as if nothing is happening.

Top 3 things you must have at the gym or in your gym bag?

1.  Your training boots 
2. Water bottle 
3. Towel 

Your next training goal?
I would love to participate in a fun run, even if its 5km.

Top 5 songs on your training playlist?
I do not have any, reason being is that I don’t think is safe for me to put on earphones while jogging on the road.

How has exercise/training/Sport Changed your life? [Made it better, etc – please be specific] 
Training changed my life for the better, I feel good about my self. I do not suffer from asthma and ankle pain any more, My complexion has improved – I have a glow.

NUTRITION

What’s your favourite meal?
I love Umphokoqo namasi (Mealie meal and Masi).

OK, now what’s your favorite healthy meal?
My favourite meal is something that I grew up despising. My granny cooked it like every day so I told myself that when I grew up and have my own money I would never buy or eat it but today it’s my daily bread…

I’m talking about cabbage and carrot with chicken hearts!

Favourite protein?
Chicken and pork.

Favorite fat?
Coconut oil and avocado.

Favorite carbohydrate?
Pumpkin, sweet potatoes and bananas.

What’s your nutrition philosophy/approach? [If you have one]
My approach is you eat what is good for yourself and your health.

How many meals a day do you eat?
I’ve started with 3 meals but now I’m down to 2 meals.

Do you have a cheat meal / treat strategy?
I do cheat once in a while, after all, I’m not perfect

MINDSET

Most memorable personal best achievement to date. Something you maybe never imagined you could do?
I never thought I would be this cautious about what I put in my mouth, I never thought that I would do 4000 skips within an hour, I never thought I would run 5km within 35 minutes and the best achievement is wearing a dress size I last wore in my teenage life (size 32-34).

Favorite quote?
“You can achieve anything you put your mind to.”

Favourite book? 
I do not have any.

What inspires and motivates you?
What inspires me is other members transformation, I would get up and do my skipping challenge even if it was a rest day.

For what are you most grateful? 
I’m grateful that I found Sleekgeek at the time I did, I’m grateful for my health and the support I get from this community and people that are close to me.

What do you want to say to other community members who might be nervous or hesitant to make a start?
I want to say to them that it is never too late to change your life. This is about you and you alone. Stop thinking about what other people are going to say when you start this journey think about how are you going to feel about you after 3 months.

What are your top 5 tips for anyone starting on a healthy journey?

1. This is your journey, not anyone else’s.
2. People will tease you to stay focus.
3. Your colleagues will criticize your food, just laugh because you know your why.
4. Don’t rush your self, take it one meal or one day at a time.
5. If anyone can do this so can you.

The post QA: Pumeza loses 35kg! appeared first on Sleekgeek.

Name: Maria Trautmann
Age: 38
Location: Wellington, Western Cape.
What do you do?
I am an interior designer and violinist for Newton & Co band.

What else do you do?
Hobbies are seen as a luxury at this stage with two small children. All my time is spent with them. 

YOU AND SLEEKGEEK

How long have you been a member of Sleekgeek?
I have been a member for around two years.

How did you find Sleekgeek?
I am actually unsure… I think a friend commented on some content and I saw it and was really inspired and loved the message of the group!

What is your favorite part of the Sleekgeek Community?
My favourite part is the support this group offers its members. It is tough out there and it is so important to have a safe group where everyone shares and cares! 

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 a new mom that had two babies very close together. This really took its toll physically. I was really stuck in bad eating habits eating unhealthy foods and drinks and was not active enough. I was definitely not sleeping enough!

What ignited your initial motivation to change?
Someone snapped a photo of me and I didn’t recognize myself in the photo. Then I caught my reflection and I really didn’t like what I saw.

There was a tipping point where I knew I and only I would be able to make the commitment to change.

Physically the strain of carrying the extra weight gave me back and leg pain. I was constantly at risk of having my back going into spasm. When you have little children this is a very massive set back. 

What are some of the things that the new you does differently now?
I have used the approach that I had to transform physically in the rest of my life. My business my family etc.

I have proved to myself that I can stay disciplined and committed to the transformation. The results are proof of this! To stay focused and to be prepared.

This has been life-changing in every respect!

What are some of the things that the new you still struggles with?
To be kinder to myself. I will always keep setting new goals to never to back to where I was! I like to push and to challenge myself.

If you could give yourself 1 piece of advice to help with that struggle, what would it be?
Learn to love yourself in your own skin however wrinkly it gets. 

Did you plateau, get stuck, or get disillusioned, or even slide backwards a bit on your journey?
Yes, I have been on a plateau and got stuck for the past few months. Mentally it is challenging to see loads of results and then to stagnate.

The advice that got me through it is: Stick to the basics,  don’t overthink it and make better food choices. 

What is better since you got healthy?
Everything is better, my relationship, my confidence, my endurance and most certainly my overall health. 

TRAINING 

What’s your favorite form of exercise? [Running, yoga, weightlifting, etc.]
My favourite is Piloxing, Barre, Zumba, walking and free weights  

How long have you been training and how did you get started?
I have been training for two years. The day I decided I needed to change I went to my first Piloxing class and I have never looked back.

What does your typical workout look like?
SSP Piloxing is a new movement. We wear weighted gloves for the duration of class which definitely amps up the heart rate. It is a combination of boxing, dance and standing Pilates. I do 4 times a week and then at home I try and add in extra free weights and HIIT workouts.  

Favorite exercise? [Distance / pose / movement / etc]
Movement 

Least favorite exercise? [Distance / pose / movement / etc]
Distance

How does exercise make you feel?
Exercise is de-stressing and invigorating! My life is better when I am active! It is something I do for myself and I am lucky enough to have an amazing group of ladies that I get to train with. 

Do you prefer to train alone or with others? Why?
I would say both! I love doing classes and have the support and network of people that it offers. I also like to be super focused and push myself when I train alone (or these days with kids sitting on top of me when I try and train at home).

Most embarrassing training moment?
Being in front of the class and not seeing the rest of class or hear trainers call to stop and I carried on in boxing block.

The whole class stopped and then let me go on until I realized hahaha! It was very blind but at least it made people laugh I suppose.

Top 3 things you must have at the gym or in your gym bag?

• Water
• Towel
• Gloves 

Your next training goal?
My goal is to drop a few kgs to look leaner and toned going into summer. I always push to become stronger and maintain.

Top 5 songs on your training playlist?

• Come with me – Black coffee
• Teenage Crime – Adrian Lux
• Dopamine – Veranda Panda
• Swing – Sofi Tukker
• Be someone – CamelPhat & Jake Bugg
• Work it out – A-Trak

How has exercise/training/Sport changed your life? [Made it better, etc – please be specific]
Being active has absolutely changed my life! I have a lot more energy and stamina to keep up with the crazy pace of life and schedule.

I am 38 with two small kids so being able to play and run and not get out of breath or injure myself is worth every minute I spend training and being disciplined.

I feel amazing which has given me loads more confidence in performing in my job. I have taken more risks and become more of a go-getter. 

NUTRITION

What’s your favourite meal?
Good old slow-cooked bolognese sauce with spaghetti.

OK, now what’s your favourite healthy meal?
Roasted chickpeas, sweet potato, mixed veg, olives and nice spice mix. My go-to!

Favourite protein? I am currently on wheat-free sugar-free dairy-free diet so I have been using collagen instead of protein.

Favourite fat?
Cheese, nuts, avo.

Favourite carbohydrate?
Pasta but I limit it to special occasions. I get my carbs in vegetables. 

What’s your nutrition philosophy / approach? [If you have one]
I always start shopping in the fruit and veg aisles. I fill the trolley there! I avoid the sweet junk area and only add very few cheat treats. Each meal must have fresh elements and protein. 

How many meals a day do you eat?
I have 3 meals a day. 

Do you have a cheat meal / treat strategy?
The closer I am to my goal I find I am not as strict with my diet. If I do have cheat items I make sure it is minimal quantity. So instead of not allowing myself anything I have small quantities keeps the binging or going off the rails in check 

MINDSET

Most memorable personal best achievement to date. Something you maybe never imagined you could do?
Being invited to be a guest instructor on the Piloxing instructor team for a woman’s day event. I had to go up on stage and join the team to lead the event. It was a blast! 

Favourite quote?
“We are what we repeatedly do. Excellence, then, is not an act, but a habit.”’
– Aristotle 

Favourite book?
“Power of Now.”
– Eckhart Tolle

What inspires and motivates you?
I am inspired by the team of woman I train with. We are a mixture of sizes and ages. The strength that we have collectively has pushed me to be better in all aspects of life.

I am motivated to be the best that I can be for my children!

For what are you most grateful?
I am so grateful for my family, for the support structure I have around me. I am filled with lots of things that money can’t buy! 

What do you want to say to other community members who might be nervous or hesitant to make a start?
It will be hard! There will be a transition period where you will have to rewire your brain and change all the old patterns that haven’t been serving you. We are creatures of habit so make sure your habits are healthy habits. It is not something that can be changed in a day!

You have to set small goals and celebrate them. It is a life long commitment to yourself to be your best version. It will be hard and it will be worth it!

Don’t even hesitate the only day to start is today not Monday not after this occasion making healthy choices starts today. It is a decision you will make with every meal, every snack and every drink that passes your lips. 

What are your top 5 tips for anyone starting on a healthy journey?
Set goals and be accountable and truthful with yourself. If you find yourself eating that ice cream or the slab of chocolate it is ok! Enjoy every bite.

Be present! But stay on track after.

It is a journey and it not just for health but is an inner makeover as well. 

The post QA: Maria loses 25kg and transforms both physically and mentally. appeared first on Sleekgeek.

Name: Vinoda Urisohn
Age: 44 
Location: Cape Town 
What do you do?
I’m an admin manager for a meat wholesaler.

What else do you do?
I run, gym, dance, swim and cook. 

YOU AND SLEEKGEEK

How long have you been a member of Sleekgeek?
I can’t remember exactly how long, I’d think more than 5 years. I’ve always just observed. 

How did you find Sleekgeek?
A friend of mine, Charlene, told me about it. 

What is your favorite part of the Sleekgeek Community?
The non-judgmental, empowering, motivational way everyone converses with each other. Of course, there would be the odd rotten apple, but what in life is perfect, right?

YOUR TRANSFORMATION

Describe the “old you” before you made your transformation. How did you get there and what were you like?
I was depressed and anxious. A time bomb ready to explode.

My life was completely unmanageable.

Alcohol started consuming me and not the other way around. I had lost control over alcohol, it became my master. I was killing myself slowly and hurting the ones I love the most. 

What ignited your initial motivation to change?
I joined the twelve-step program, I’ve learned so much. I found me, and a new way of life.

Knowing I do not have to be perfect, as nothing in life is. I just need to be the best version of myself. I strive for progress, not perfection. 

What are some of the things that the new you does differently now?
I learnt that I am not in control and God is. So I hand things over, people, places, situations. I cannot control what they say or do, but I can control how I react to them.

Previously I was trying to control everything. I’d snap for the smallest thing. I had a short fuse and jump down someone’s throat before they’d even finished speaking. Now, I halt, think before I respond. Do I need to respond? Do I need to respond now? Most times I don’t respond at all. I just say yes ok and leave it. If it’s something that needs to be dealt with it can wait till I’ve thought about it.

There can be no argument if only one person is talking. Leave it and address it when both parties are thinking clearer and have calmed down. 

What are some of the things that the new you still struggles with?
I still have many many character defects, as these will never go away completely. These little gremlins pop their ugly heads up often. As long as I identify it, and deal with it, I’m progressing. 

If you could give yourself 1 piece of advice to help with that struggle, what would it be?
Just take it one day at a time, sometimes even one hour at a time. For slowly but surely you will get it. 

Did you plateau, get stuck, or get disillusioned, or even slide backwards a bit on your journey?
Oh most definitely. I get annoyed with myself as my eating habits are up for a ball of dung. I entered the Sleekgeek 8 Week Challenge, especially because of it. I did so well, then challenge finished, I’m back to the same bad eating habits. 

I slipped up and had a relapse, I was so angry and despondent, felt like such a failure. The love and support I received is just next level. It keeps me going. 

What is better since you got healthy? 
My health, I’m asthmatic and it as improved so much since I started running and swimming.

The weight loss was an absolute bonus. 

I do however miss my boobies. It’s like:
“Ekt my boobs weg gehaldloop” 

TRAINING 

What’s your favourite form of exercise? [Running, yoga, weightlifting, etc]
Running. There is just no better therapy then you and the road, or like I say: “it’s me, the road and my cobwebs.”

How long have you been training and how did you get started?
I’ve been “training” for almost 3 years, I put training in inverted commas, as I was going but trained if I wanted to and wasting my trainers time and my money. 

16 months ago, when I gave up alcohol, I realized I need to find something to do, I had so much time on my hands. Vitality sent an email about the Century City Express 10km and I decided to enter. That was my first race: 10th March 2018. I then did a few trail runs and road races.

Then I decided I want to do a Marathon and in September 2018 I did Sanlam. 

In April this year, I did my first Ultra Marathon (Two Oceans). 

What does your typical workout look like?
I don’t train as I’m supposed to. I only run on weekends. During the week, I go to the gym 3 times a week – 30min run and 45 min strength.

Favorite exercise? [Distance / pose / movement / etc]
Most definitely long-distance running. There is nothing better than the open road.

Least favorite exercise? [Distance / pose / movement / etc]
Cycling, oh I just can’t. I try it every now and then at the gym, but it just irritates the daylights out of me. 

Just no, please, NO.

How does exercise make you feel? 
I love the feeling I get from being active. I feel free, excited, joyous and just plain happy. 

Do you prefer to train alone or with others? Why?
I prefer to train with others. If and when I train alone, I’m not as disciplined, if I get lazy I’ll just stop. Whereas having people with you is just so much more motivating. 

Most embarrassing training moment?
I was at the gym, working with my trainer. I was doing the “yes, no machine” (sure you know which one I mean.) I was wearing short grey tights. There was a gentleman opposite me, he stopped what he was doing to stare at me. And had this stupid look on his face, grinning. I asked my PT what’s up with this oak. He looked at me, smiled and said very sweetly “Darling your whole fanny is wet” 

Needless to say, I left immediately and never wear grey tights 

Top 3 things you must have at the gym or in your gym bag?

• Asthma pump
• Towel
• Clothes

Your next training goal?
I plan on doing the Comrades Marathon next year. God willing.

Top 5 songs on your training playlist?
I never train with headphones.

How has exercise/training/Sport Changed your life? [Made it better, etc – please be specific]
Since I started running and exercising, my asthma has gotten much better. I used to have to use my pump 2 to 3 times a day. I now use it 2 to 3 times a week – if that much.

I also sleep better – previously I used to lay awake for hours before I fell asleep. Now I sleep like the proverbial baby. 

NUTRITION

What’s your favourite meal? 
Tacos, nachos – any Mexican food.

OK, now what’s your favourite healthy meal?
Smoked salmon, boiled eggs with tomatoes, avo and cucumber.

Favourite protein?
We are butchers, so definitely steak.

Favourite fat?
Can I lie and say I don’t eat fat?

LOL. 

Definitely nuts. But then I always have too much. Especially pistachios. Oh, that stuff is moorish as hell.

Favourite carbohydrate?
Sweet-potato. 

I love making Hassleback sweet potato, it’s the best

What’s your nutrition philosophy / approach? [If you have one?
I don’t really have one. But everything in moderation

How many meals a day do you eat?
3, and 2 snacks

Do you have a cheat meal / treat strategy?
Every day treats/cheat day. No, I am joking. I try to cheat only once every few weeks. Like for instance when my mother in law makes her famous creme brulee for Shabbat… Oiy! I’m drooling just thinking about it. 

MINDSET

Most memorable personal best achievement to date. Something you maybe never imagined you could do?
Finishing Two Oceans Marathon.

I shed a few tears crossing that finished line. I never even dreamt of achieving that, the cherry on the cake was that I was the first female from our club to finish. 

Favorite quote?
“If you still trying, you have not failed. “

Favourite book? 
I read mostly fiction novels. It takes me away from reality for a few hours. I put myself in the book, so you can imagine.

What inspires and motivates you?
Seeing 70 and 80yr olds finish Marathons, seeing a one-legged man finishing marathons.

Reading the stories on Sleekgeek, if that doesn’t motivate me, nothing will: “if they can do it, damn girl, what’s your excuse?” 

For what are you most grateful? 
My sobriety. Without that, I would’ve killed myself, destroyed my family and alienated the ones close to me. 

What do you want to say to other community members who might be nervous or hesitant to make a start?
All you have to do is make a start.

Find a gym buddy or running buddy, that will provide more motivation for you. Don’t think for once that it’s a shame to ask for help. 

What are your top 5 tips for anyone starting on a healthy journey?

• Plan your meals, do prep work.
• Don’t set yourself unrealistic goals.
• Go shop with a list and stick to it.
• Don’t go shop hungry.
• Get a buddy. Hold each other accountable.

The post QA: Vinoda goes from anxious and depressed to running Ultra Marathons appeared first on Sleekgeek.

Name: Chantelle Smuts
Age: 27
Location: Cape Town, South Africa
What do you do? I am a Financial Administrator at Hi-Tec Sports SA and I am busy completing my CIMA studies, on a part-time basis to become a Chartered Global Management Accountant.

What else do you do?
Studies keep me extremely busy, but I try to maintain a balance between my gym schedule, seeing friends and studying. 

YOU AND SLEEKGEEK

How long have you been a member of Sleekgeek?
I joined the Facebook group just over a year ago.

How did you find Sleekgeek?
A Facebook friend added me to the group.

What is your favourite part of the Sleekgeek Community?
Everyone is very supportive of any progress you make. There is no negative feedback about anything.

It is a very positive, motivational, informative platform for anyone looking to make a lifestyle change.

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 a social butterfly. Always going out, having drinks, eating junk food, and putting others first.

Once I started studying, I just realised that I need to make changes if I want to give my best. I had to become a little more selfish to not lose myself while trying to make other people happy. Having more than one goal to work towards, gave me the fuel needed to change a lot of things.

I might have lost a lot of people down the line, but you realise that life is about the quality of the people you surround yourself with, not the quantity.

What ignited your initial motivation to change?
I lost my father to cancer in 2013. He was only 45 at the time of his passing. At that stage, I was at my heaviest and just decided that I really must make an effort to look after my health. He was generally a very healthy person, but it still felt like a wake-up call.

We tend to forget how important our health is. No amount of money can buy it for you. You have to look after yourself. I tried many different things and then just spiralled back, but just after starting my new job last year I started seeing my coach, Bernadette Beyer.

Having proper guidance made a world of difference and that is why I am still going strong for almost a year and a half. 

What are some of the things that the new you does differently now?
I think twice when going out and I always keep in mind how what I choose to eat, or drink will affect me the next day.

I’ve had a complete mind shift, and my body really doesn’t like junk food anymore. I also make sure I only have healthy things to snack on at home, and I don’t go grocery shopping when I am hungry!

What are some of the things that the new you still struggles with?
I’ve always had a sweet tooth. Cravings for cupcakes or chocolates haunt me quite often. 

If you could give yourself 1 piece of advice to help with that struggle, what would it be?
If I’ve been sticking to my training and eating plan properly, I will reward myself with a little something sweet. One cheat won’t make you fat.

I always just remember that I have a goal to reach, so I shouldn’t overdo it. Always in moderation. There are also so many healthier alternatives to snack on, that feels just as rewarding as a cupcake.

Did you plateau, get stuck, or get disillusioned, or even slide backwards a bit on your journey?
Many times, life doesn’t always work out as the way we want it to, but then you just need to work through the hard times and not give up.

The biggest mistake I always made, was just giving up when things got hard. It doesn’t do you any good. You just have to push through it. Having a great coach, made all the difference in the world. If I hit a plateau, she always stays positive, makes a few changes and then we just keep trying, it never lasts forever. 

What is better since you got healthy? 
Everything is just better when you are healthier! I have more confidence, I sleep better, I have more energy and generally, I just feel happier. It has improved my concentration too.

TRAINING 

What’s your favourite form of exercise? [Running, yoga, weightlifting, etc]
I really enjoy weightlifting and how it completely changes your figure if you stay consistent. A very good stress reliever after a tough day. 

How long have you been training and how did you get started?
It’s been quite a few years, but when I started the journey with my coach, I stepped it up. Originally, I started training to cope with the difficulties of life but then I just really started enjoying it. It is so part of my routine, that a day feels incomplete if I didn’t train.

What does your typical workout look like?
I start off with a quick 10-minute warm-up (incline treadmill walk, etc) then I start weight training. I enjoy having between 3-4 exercises that I do directly after each other before taking a break. Usually 3 to 4 sets of between 10-15 reps each.

Depending on how I feel after weight training (or the amount of time spent on weight training), I would do additional cardio afterwards.

Favorite exercise? [Distance / pose / movement / etc]
I enjoy training the upper body the most. (biceps, triceps, shoulders, etc) I do not split them over a few days, I train them together.

So, no specific favourite, all of them together are my favourite.

Least favourite exercise? [Distance / pose / movement / etc]
Cardio, hands down, but I still make sure I do it. I know it is necessary. 

How does exercise make you feel? 
Happy. I feel so much better after a good session. It’s easy to feel demotivated after a rough day when you feel you just want to go sit on the couch and do nothing. That is when I force myself to go train because I know it will make me feel good.

Do you prefer to train alone or with others? Why?
I prefer to train alone. My training time is my “me time”. I feel more focused and forget about the world around me during that time. I have trained with people before, but I just feel I get more done on my own. 

Most embarrassing training moment?
That moment when you are walking at a brisk pace on the treadmill, and you fall over NOTHING. I always just recover quickly and pretend that it didn’t happen. Luckily no bad falls yet. Just a little embarrassment when you know you could have fallen on your face.

Top 3 things you must have at the gym or in your gym bag?

• My earphones
• Sweat towel
• Water bottle. 

Your next training goal?
My next fitness goal is to compete in a bodybuilding competition. I would like to get on stage for the first time ever in 2020.

It is a very personal goal, that many don’t understand, but it is something I want to do just to prove to myself that I can. It has a lot to do with just getting out of my comfort zone and trying something that scares me, at least once.

Top 5 songs on your training playlist?

• Imagine Dragons – Machine
• Martin Garrix feat. Usher – Don’t look down
• Sia – Unstoppable
• 391 & Alan Walker – Ignite
• Tones and I – Dance Monkey

How has exercise/training/Sport Changed your life? [Made it better, etc – please be specific]
It has made me stronger, mentally and physically – the best coping mechanism.

The effect it has on your mental health is astounding. Your mental health is just as important as your physical health.

NUTRITION

What’s your favourite meal?
Sushi

OK, now what’s your favourite healthy meal?
A healthy wrap with chicken and a little cream cheese 

Favourite protein?
Chicken

Favourite fat?
Cheese

Favourite carbohydrate?
Wraps

What’s your nutrition philosophy / approach? [If you have one]
Too much of anything isn’t good for you. I always check my portion sizes and make sure my meals are balanced the way they should be.

I like my coach’s motto – “to be in shape tastes far better than cake tastes”

How many meals a day do you eat?
6 meals a day.

Do you have a cheat meal / treat strategy?
At the beginning of my journey, I was allowed a cheat meal a month, now I am allowed at least one cheat meal a week. I usually have my cheat meal or treat over the weekend.

MINDSET

Most memorable personal best achievement to date. Something you maybe never imagined you could do?
I have achieved many things that I am proud of, but my most memorable is becoming a homeowner at the age of 23. It was something I dreamed of, and even though I am starting small, I have started somewhere. Following that would be my studies and fitness achievement to date.

Favorite quote?
“Life is 10% what happens to you and 90% how you react to it”
Charles R. Swindoll

Favourite book? 
The Alchemist – Paulo Coelho

What inspires and motivates you?
To be a better person than I was yesterday.

Constantly setting new goals is what keeps me going. I’ve never been a person that wants to stay in one place for too long. If I set my mind to something, I make sure I achieve it, no matter how long it takes or how difficult it is, or how many times I may fail before I get there.

I also believe that it is impossible to always be motivated. Being persistent is what gets you there.

For what are you most grateful? 
Every opportunity I have had in my life so far, as well as my friends and family. I have a great support system and they always believe in me, sometimes even more than I do at stages.

What do you want to say to other community members who might be nervous or hesitant to make a start?
Start off small, everything starts with small changes. When you start seeing how the small changes are adding up and the results show, you will keep going.

Always keep in mind that you have to make the change for yourself. A lifestyle change is a personal journey and if you do it for the right reasons, you will definitely succeed. Don’t listen to negative people telling you, you cannot do it. Use their negativity as fuel to succeed, because you know what you are capable of.

Making healthier choices will only benefit you. Would you rather pay a little more for proper fuel for your body, or pay with your health for the rest of your life?

You can do anything you set your mind to, just believe in yourself.

What are your top 5 tips for anyone starting on a healthy journey?

1. Start with small changes, for example cutting down on the sugar in your coffee, eating smaller portions, etc. every little change you make, adds up.
2. Remember that everything takes time. Set small attainable goals during the journey and don’t be too hard on yourself if you make a mistake, just try again. It’s a marathon, not a sprint. Taking longer to achieve your goal, makes it easier to maintain. 
3. Be proud of yourself and celebrate every small goal you achieve. Do not compare your progress to the progress of others. The only person you are allowed to compare yourself to is the person you were yesterday.
4. It is a lifestyle change, not a quick fix so that you can go back to your old ways once you achieved your goal. Make sure your mindset is in the right place. You have to know that you are doing it to change your life for good.
5. You won’t always feel motivated, but you have to be persistent, even if it feels that you aren’t making progress. Persistence is key. You can make it fun. Try different things until you find something you enjoy! 

The post QA: Busy career woman Chantelle is winning on her journey! appeared first on Sleekgeek.

Name: Veruschka van der Linde
Age: 25
Location: Johannesburg

What do you do?
Jack of all trades, Master of fun! Kidding! I am a Software Support Team Leader.

What else do you do?
Other than work on everyone’s nerves, I love photography, 4x4ing, camping, drawing, painting and cooking.

YOU AND SLEEKGEEK

How long have you been a member of Sleekgeek?
I have been a Sleekgeek member since August 2017 but only got the motivation to do a challenge in June 2019.

So I have basically been stalking Sleekgeek warriors for 2 years.

How did you find Sleekgeek?
It was all word of mouth, I knew someone that took part in a Sleekgeek walk in Cape Town and I searched the group and boom joined an amazing community.

What is your favourite part of the Sleekgeek Community?
My favourite part is the REALNESS!

You can relate to the “affordable meals” post. You can relate to the  “I ate junk this weekend” post. You can relate to someone being new to the gym and not knowing what to do and not feeling like an absolute plank when asking questions.

You can be yourself and you can be vulnerable because in Sleekgeek you realise that you aren’t the only one going through it, you have support!

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 addicted to eating, not food, just eating – if my jaw moved I was happy, but not happy with gum.

The old me used to say “The less you move, the more you relax.” Pfffftt – listen to that!

A Mega McMuffin and oats for breakfast, KFC Wicked Box Meal AND a bar of chocolate for lunch and supper was whatever was cooked.

A little takeaway here and a little chocolate there resulted in A LOT of fat bulging everywhere!!

What ignited your initial motivation to change?
I just got fed up. I got tired of cutting off my bloodstream when trying to fasten an aeroplane safety belt.

I got tired of huffing and puffing when walking up and down Pick n Pay’s aisles.

I got tired of only being able to shop at certain stores because they don’t cater to my size. I got tired of paying for a gym contract I never used. I got tired of spending money every month on new clothes because the old ones were too small.

I got tired of getting stared at. I got tired of being lazy.

What are some of the things that the new you does differently now?
The new me will take the stairs instead of the elevator. The new me will rather drink 5 cups of tea with no sugar and milk than drink a cappuccino.

The new me says no to junk food much easier.

The new me can’t wait to clean because cleaning means burning calories!

The new me is excited about life!

What are some of the things that the new you still struggles with?
I struggle with staying on track during weekends and I have struggled with following a gym program.

If you could give yourself 1 piece of advice to help with that struggle, what would it be?
If you can’t say no during weekends, keep yourself busy so that no one even has time to ask you!

Print the program out and remember that if you can stick to your getting ready routine then you can stick to the program.

Did you plateau, get stuck, or get disillusioned, or even slide backwards a bit on your journey?
OMG YES! My worst backwards slide was when I recently went to visit my folks in Cape Town.

 A little wine here, a little snack there – I messed my entire routine up.

What is better since you got healthy? 
My emotions are stable. My skin is glowing. My hair is growing and getting so strong.

I can feel myself getting stronger daily!

TRAINING

What’s your favourite form of exercise? [Running, yoga, weightlifting, etc]
I love walking, Elliptical, Cycling and Pilates

How long have you been training and how did you get started?
I have been training for about 5 months. I started by packing my bag every morning and walking on the treadmill for 20 min.

What does your typical workout look like?
20 min walk with 5 min jogs in between.

20 min elliptical.

Start at level 2, reach level 12 by doing 2 min each and then work down towards level 2 again.

20 min rowing.

10 min weights.

10 min light cycle.

Favourite exercise? [Distance / pose / movement / etc]
Cardio – I don’t know why!

Least favorite exercise? [Distance / pose / movement / etc]
Weight training!

How does exercise make you feel? 
Exercise makes me feel in control. It makes me feel empowered and makes me feel relieved.

Do you prefer to train alone or with others? Why?
I prefer to train alone but I am interested in getting a trainer to push me further.

Most embarrassing training moment?
It was a hot summer day, Virgin active had an average temperature of about 25 degrees.

Veruschka was dripping with sweat, her legs felt like jelly and it was at that moment that Murphy decided to pop in and say hello.

She dropped her water bottle, bent over to pick it up and the sounds of a VR6 came out vrrrrpaaah!

Virgin Active’s room temperature was now at 30 degrees!

Worst moment ever!

Top 3 things you must have at the gym or in your gym bag?

• Towel
• Earphones
• Water bottle

Your next training goal?
To be able to jog 5km without stopping. (I am not a runner, can you tell?)

Top 5 songs on your training playlist?

• Brand New – Naomi August
• Back in Black – ACDC
• Dagdrome in Suburbia – Francois van Coke & Spoegwolf
• Wololo – Babes Wodumo ft Mampintsha
• West Side – The Game

How has exercise/training/Sport Changed your life? [Made it better, etc – please be specific]
My posture has improved and I don’t get tired easily. I actually enjoy food shopping. I walk around with more confidence and I do bodybuilding poses to boost my self-confidence.

NUTRITION

What’s your favourite meal?
Sushi!

OK, now what’s your favourite healthy meal?
V’s summer salad:
Baby Spinach, boiled eggs, tomato and carrots.

Favourite protein?
I love me a good chicken!

Favourite fat?
Avocado.

Favourite carbohydrate?
Veggies.

What’s your nutrition philosophy/approach? [If you have one]
Keep it clean yet interesting. Eat your greens- they taste better than you think.

Play around with your meals, create your own recipes and get creative.

How many meals a day do you eat?
2: lunch and supper

Do you have a cheat meal/treat strategy?
Don’t cheat more than once, keep it at a cheat MEAL and not cheat DAY.

MINDSET

Most memorable personal best achievement to date. Something you maybe never imagined you could do?
Saying “no” without justifying myself.

It is an achievement for me because I never used to be able to.

Favorite quote?
“Your only limit is your mind.”
“Prove yourself wrong.”

Favourite book? 
The Bible.

What inspires and motivates you?
The transformations of others, it shows that I am not alone and we all have a story to tell.

For what are you most grateful? 
My relationship with God.

What do you want to say to other community members who might be nervous or hesitant to make a start?

• Don’t be embarrassed.
• Start right now, not tomorrow.
• You are not alone.
• Self-care is important, you are important.
• Trust the process.

What are your top 5 tips for anyone starting on a healthy journey?

• Declutter your house, fridge and your car.
• Get rid of any bad junky food in your house.
• Rather take the stairs.
• Swap out your cold drink for water.
• Don’t start on Monday, start NOW!

The post QA: Veruschka goes from food addict to cardio queen. appeared first on Sleekgeek.

Name: Cebi Mabandla (Cece)
Age: I prefer not to reveal my age
Location: Mpumalanga (Nelspruit)

Occupation: Artist motivational speaker, voice-over artist, MC (events), theatre- performer, dubbing (cartoons).

Hobbies:
I’m gym freak very obsessed with going to gym hence I exercise 5 times a week. I am a person who is very cautious when it comes to the food I put in my mouth. I enjoy cooking healthy food and being creative around the kitchen.

Reading inspirational /motivational books is something I do in my spare time as reading challenges your thinking capabilities.

I enjoy doing outdoor/indoor activities that keep me fit healthy and happy. Creating content that focuses more on healthy lifestyle makes me happy.

YOU AND SLEEKGEEK

How long have you been a member of Sleekgeek?
It hasn’t been that long if I’m not mistaken, I joined the Sleekgeek group in July earlier this year.

How did you find Sleekgeek?
I came across this group, through my social media specifically, Facebook.

What is your favourite part of the Sleekgeek Community?
My favourite part about this community is the motivation we get from other people who are also embarking on their weight loss journey. The love and encouragement that is shared amongst the members are beyond amazing. I also got a chance to be opened minded about things, and to be able to learn from other people since the struggle is real as this is not an easy journey.

I also enjoy the setbacks that are shared amongst the members, because they motivate me to pull myself together when I fall off the wagon. Oooh my goodness and the cheering they give, when one shares her transformation pictures is like a cherry on top.

YOUR TRANSFORMATION

Describe the “old you” before you made your transformation. How did you get there and what were you like?
I was not a happy person with my physical appearance. I was a couch potato person lazing around and watching television was my favourite thing to do. I joined gym but I was not invested in it mentally and physically.

I joined a gym in 2013, but I was not consistent at all. I would go to my gym sessions and come back home and eat anything that I want. I was such a huge fan of snacking with unhealthy options. I then decided to get help from my dietician, which was an eye-opener for me.

My first weigh-in was just too shocking because I was a 166kg. I literary hated walking, either short or long distances because my body was not in shape and I would run out of breath.

What ignited your initial motivation to change?
Most of my late family members were affected by different diseases, which ended up costing them their lives. The most common ones are cancer and high blood pressure.

Losing my dad to cancer was one traumatic experience, and it became an eye-opener for me that I should change my life for the better and start living healthy.

We are surrounded by a lot of stereotypical people, who always sees the worse instead of the best. People who are always quick to judge without having valid facts. I wanted to live a healthy life and be able to inspire others that, it possible for them to change their lives for the better.

What are some of the things that the new you does differently now?
There are quite a number of things that I can do better than before for an example I can run up the staircase and also run on the streets without a juggle.

This lifestyle has changed my life in such a positive way; it has also aroused interest in me for cycling classes at the gym. Now I am able to wake up very early in the morning, for my 5 o’clock sessions without drag and look forward to challenging myself more.

What I love most about the new me, is that I always look forward to planning my meals and smoothie packs with ease.

What are some of the things that the new you still struggles with?
We are humans and we are surrounded by a lot of temptations when it comes to food. Living with people within the family, who do not believe in eating clean is a struggle. They expect you to cook food that doesn’t go along with the kind of lifestyle one’s living, which causes one to end up preparing different meals a healthier and an unhealthy option.

There are those days when I really do not feel like exercising at all, hence I end up postponing which set me backwards and delaying my progress. Lucky for me I have my twin sister who’s also embarking on this journey and she is my support structure the one I draw my inspiration from.

There are other exercises that are challenging, but I’m still figuring them out since giving up is not even an option.

If you could give yourself 1 piece of advice to help with that struggle, what would it be?
I must not be too hard on myself and approach life with another angle. I must always do me, walk on my path and learn from my mistakes. I must always listen to my body and walk on my own lane and then the rest will fall into place. 

Did you plateau, get stuck, or get disillusioned, or even slide backwards a bit on your journey?
Definitely! I got stuck a lot of times and this made me questioned my journey.

I remember when I started, I shifted my focus and attention more on the scale and this derails my progress because the numbers were not moving. This demotivated me, which made me complain to my trainer about my weight being stagnant. He suggested we get a dietician on board. I am happy to say that was the best investment ever because I never looked back. 

What is better since you got healthy? 
I can walk distances without falling out of breath. I am open to challenging myself more with different exercising activities without being scared of falling and hurting myself.

I can walk to any shops specifically the junk shelves and pass with ease without the fear of temptations. It is easy to listen to my body and eat when I’m hungry and not for the sake of eating. I have increased my water intake and cut off sweet sugary drinks that are not healthy.

TRAINING

What’s your favourite form of exercise? [Running, yoga, weightlifting, etc]

• Running /Jogging
• Indoors cycling
• Boxing and Kicking
• Skipping
• Climbing stairs
• Any exercises that revolve around cardio whether (indoors or outdoors) 

How long have you been training and how did you get started?
I have been training for 6 years now, can you believe it?

I started training with my twin sister and we would get de-motivated because we needed the inspiration to get out of our comfort zone. We decided to sign up with a personal trainer, just to show us the ropes.

That was the best decision we have ever made.

What does your typical workout look like?
It depends because each day of the week is dedicated to the different part of the body. 

For example, on Monday I usually focus more on exercises that target the lower body part . The following day, my focus shifts to targeting another part of the body and so forth…

Favourite exercise? [Distance / pose / movement / etc]
Any exercises that challenge my strength, the reason being they push me out of my comfort zone and I’m expected to be present at that moment.

Exercises that focus more on my upper body are my favourites because they require me to go full force to attain results.

Least favorite exercise? [Distance / pose / movement / etc]
Any exercises that require me to carry my body especially movement that targets the legs.

How does exercise make you feel? 
Exercising excites me because I feel ready to conquer anything that is thrown my way. I always refer to the gym as my happy place because after excising I feel rejuvenated and ready to start my day.

Do you prefer to train alone or with others? Why?
Whether I train alone or in a group it makes no difference to me, because at the end of the day we all have the same goal either to lose weight or to keep fit and be healthy.

I also believe its fun to be surrounded by other people as you will be motivated to push harder.

Most embarrassing training moment?
The first time I step on the treadmill was the horrific experience ever because my body was still adjusting to this route of exercising. I was literally in tears because couldn’t even walk for 30 minutes but it felt like I was on that machine the longest hour of my life.

Top 3 things you must have at the gym or in your gym bag?

• Towel
• Water bottle
• Headset

Your next training goal?
My next training goal is to be able to do lifting and challenge myself with more exercises.

Top 5 songs on your training playlist?

• Davido & Chris Brown – Blow my mind
• Burna Boy – On the low
• Tebello Sukwene – Ofana naye
• Amanda Black – Ndizele wena
• Press – Nkeke kao siya

How has exercise/training/Sport Changed your life? [Made it better, etc – please be specific]
Exercising gave me a second chance in life because I am more open-minded and looking forward to any challenges that come my way. I am happier and comfortable in my own body.

NUTRITION

What’s your favourite meal?
Chicken livers paired with spinach and rice

OK, now what’s your favourite healthy meal?
Grilled salmon fish paired with any green leafy salad

Favourite protein?
Salmon, white fish, eggs, chicken breast

Favourite fat?
Avocado, seeds, cheese, nuts, oils.

Favourite carbohydrate?
Brown rice, quinoa, beans, sweet potatoes/potatoes

What’s your nutrition philosophy/approach? [If you have one]
Nutrition is key when it comes to living a healthy lifestyle and losing weight. You can gym as many times as you want, but if you not willing to sort out your nutrition you wasting your time and effort.

How many meals a day do you eat?
I eat six meals in a day portion controlled. (Breakfast/lunch/supper with snacking in-between my meals).

Do you have a cheat meal/treat strategy?
Always plan your cheat meal ahead of time, and always try to keep it either on weekends or social occasions.

MINDSET

Most memorable personal best achievement to date. Something you maybe never imagined you could do?
I remember all my life I was a big girl weighing 166kg. I never ever in my life thought I would be able to transform my body into what is today.

Reaching a target of 85 kg is the highlight of my life because this proves that anything is possible to achieve when you set your mind to it.

Favorite quote?
“Your body is your most priceless possession take care of it “
Jack Lalane

Favourite book? 
“Do it because you can. From busy-ness to business”
by Doctor John M Tibane.

What inspires and motivates you?
I’m always inspired by life in general, and to always challenge myself more every day. That is by continuing to dream big and push hard in making sure that my visions do come true.

For what are you most grateful? 
I am grateful for life because waking up every day in the morning is not a mistake but God’s grace.

I’m also grateful for the people that I have in my life, they are always there to support me through all odds.

What do you want to say to other community members who might be nervous or hesitant to make a start?
Always remember why you want to embark on this journey, and who are you doing it for because at the end this is your story to tell.

Never underestimate your body because it can carry you through all odds only if you believe.

What are your top 5 tips for anyone starting on a healthy journey?

• Drinking water is key
• Never compete with anybody but yourself
• Be consistence with your meals and workouts plan 
• Surround yourself with people who are full of positive energy
• Exercising is vital 

The post QA: Cece goes from 166kg to 85kg! appeared first on Sleekgeek.

Name: Tanja Brechenmacher
Age: 41
Location: Edenvale, Gauteng

Occupation: 
Team lead in IT at Investec.

Hobbies:
I’m an Uber driver (for my kids), avid swimming supporter (for my kids), hockey mom (for my daughter), hockey and soccer mom (for my son), professional series watcher (only if and when I get some me-time in-between).

YOU AND SLEEKGEEK

How long have you been a member of Sleekgeek?
A couple of years, 4 or5? I have been lurking in the background mostly.

How did you find Sleekgeek?
I was told about Sleekgeek by friends that were into bodybuilding and fitness at the time.

What is your favourite part of the Sleekgeek Community?
I love how people are so encouraging and supportive.  It is so inspirational to see people changing their lives and bad habits and making amazing progress.

YOUR TRANSFORMATION

Describe the “old you” before you made your transformation. How did you get there and what were you like?
Since I can remember, I’ve been the chubby one.  My weight was always around 85kg.  Even in high school, I was normally in the upper 70’s weight wise.  

I hated exercise with a passion.  Typical couch potato with a packet of chips on my lap.  I couldn’t imagine seeing myself going for walks or coming close to any type of gym equipment.

I would pretty much eat anything I felt like, and believe me, I never felt like salad!

I was content.  This is how I knew myself and had no motivation, want or need to change it.

What ignited your initial motivation to change?
When I was pregnant with my second child, I picked up a lot of weight, and ended up at 109kg!  Not a problem I thought, I will lose it again quickly afterwards!  I didn’t!  I found that 6 months after I gave birth, I was still sitting at 105kg!!!  And my son weighed 3.9kg at birth!  So the only weight I lost, was my baby’s body weight!  

I was so uncomfortable at this weight!  Clipping toenails and tying shoes were a mission!  I knew Craig Brown (CSB Body Fusion) quite well through the biking community and mentioned to him that I seriously needed to lose weight!  He then started giving me some advice and pointers and slowly but surely the weight started melting away.

After a couple of months, I got back to the 85kgs that I was aiming to get back to.  At this point, I decided I wanted to carry on and see what is possible.  This was all done without any form of exercise.

Craig then recommended that I join a gym.  WHAT???  The shock! The horror! Me? In a gym? You must be kidding me!

I just laughed at him and said that will never happen!  Now you see, he planted a seed, and that kept on going around and around in my head… and eventually about 2 months later I did it!  I joined a gym!  Oh wow, I was clueless!  But soon learned the ropes and started loving it!  

This is where, after being at this for around 1.5 years, I reached my lowest weight at the time ever!  64 kg!  This was in 2013.

This was also where I made one of the biggest mistakes ever!  I thought I was done!  I stopped training and the couch potato in me came out again.  I fell back into bad habits, hamburgers and chocolates.  Slowly but surely, the weight started creeping up again and before I knew it, I was 79.9kg in October 2018!

Man, I was disappointed with myself! But I put my foot down and said never again!  Never again will I be 109kg! That is when I started looking after my health again and started following a healthy eating plan.  I still didn’t train.  I mean, where does a single mother with 2 kids and a very very busy career still get time to train?  It’s impossible! Well, that’s what I convinced myself anyway.  The kilo’s started shedding again and I started to feel better and better about myself.

Although the weight started falling off, I found myself very unhappy about the way my body looked.  I was flabby, lots of loose skin, no definition to anything and looked just like a bit of a smaller version of the old fat me.  It was at this point that I realised I had to start training again!  But where do I find the time? I mean, my day consists of work, kids, food preparation, packing lunches, playing Uber to my kids.  I had NO time to drive to a gym, train for an hour, drive back… I mean, HOW???  Well, I guess if you want something bad enough you make a plan!  I took the plunge and bought my own gym equipment!  A gym machine and a treadmill!  I also bought some free weights and a stability ball.

No more excuses!  I MADE time!  I started getting up at 3:40 in the morning to train while my kids are still snug in bed.

This is when the Sleekgeek 8 Week Challenge came along.  I thought to myself that this will give me the proper motivation again to push hard for my goals!  And push I did!  I pushed my willpower and body to limits I didn’t know existed!  I didn’t cheat once on my diet!  Did weight training 4 times a week and cardio the other days!  My goal was 10 000 steps every day.  Every single day.  And I did that too!  I didn’t miss it once!  And I ended on 62kg! For the first time ever in my life!

The challenge is over now, but it gave me so much more than weight loss and a bit more toned body. I am loving this routine! I am still keeping to my way of eating (maybe a little bit more relaxed), I am still doing weight training in my own little home gym 4 times a week, and I am still making sure that I get my 10 000 steps a day in. The new normal.

Is my body perfect? Hell no! I am a 41-year-old mother of 2 that used to weigh 109kgs! And my body shows that. I have excess skin and stretch marks, and that’s ok! My body will never look 21, and that’s ok! I am happier and healthier, and that is the important part!

What are some of the things that the new you does differently now?
I definitely make healthier choices when it comes to food and snacks and I train every day of the week.

What are some of the things that the new you still struggles with?
Boredom snacking and chocolates!

If you could give yourself 1 piece of advice to help with that struggle, what would it be?
Keep busy!  It keeps me away from snacking.

Did you plateau, get stuck, or get disillusioned, or even slide backwards a bit on your journey?
Oh for sure yes!  Like I mentioned above, 109kg to 64kg to 79.9kg back down to 62kg.  The struggle is real!

What is better since you got healthy? 
I have a whole lot more energy to get a whole lot more things done!

TRAINING

What’s your favourite form of exercise? [Running, yoga, weightlifting, etc]
I love weight training in general and out of that I love squats the most!

How long have you been training and how did you get started?
I have only been back on the training wagon for the last 5 months. My recent weight loss left me flabby and shapeless and I wanted to improve that.

What does your typical workout look like?
I train lower body on Mondays and Thursdays. A combination of the following exercises:

• Machine Seated Leg Extension
• Kettlebell Goblet Squats
• Dumbbell Split Squats
• Frog Pumps
• Single-Leg Hip Thrusts
• Barbell Straight Leg Deadlifts
• Stability Ball Hamstring Curl with Glute Bridge
• Dumbbell Reverse Lunge
• Barbell Bench Glute Bridge

Upper body on Tuesdays and Fridays. A combination of the following exercises:

• Machine Seated Chess Press
• Barbell Bent Over Row
• Lat Machine Wide Grip Pulldown
• Bent-Over Dumbbell Lateral Raise
• Dumbbell Seated Shoulder Press
• Lying Straight Leg Raise
• Lat Machine Close grip Pulldown
• Dumbbell Lateral Raise
• Barbell Skullcrusher
• Barbell Bicep Curl
• V Up

All days:  10 000 steps or more

Favourite exercise? [Distance / pose / movement / etc]
I love squats and bicep curls.

Least favorite exercise? [Distance / pose / movement / etc]
V Ups, burpees, running.

How does exercise make you feel? 
It gives me so much energy!  I feel lethargic the whole day if I didn’t train in the morning.

Do you prefer to train alone or with others? Why?
Alone, in the quiet peace of my own home.  I don’t like people looking at me while pulling all kinds of funny faces.  I can focus better.

Most embarrassing training moment?
Oh, my word! Many years ago when I attempted an actual gym, being on lots of protein shakes etc, let’s just say, my tummy had its own mind during weight training.  It was loud and clear for all to hear! 

Top 3 things you must have at the gym or in your gym bag?
I train at home, so everything is always with me.  

Your next training goal?
I always try to increase either weight or reps.

I am not training to run or anything like that.  I don’t think I will ever run!  I just do not enjoy it.

Top 5 songs on your training playlist?
When I’m doing weight training, I prefer silence.

On the treadmill, I watch Netflix! I am currently, binge-watching Suits.

How has exercise/training/Sport Changed your life? [Made it better, etc – please be specific]
I have more confidence, more energy to do things with my kids, more energy at work. I am definitely a much more productive person.

NUTRITION

What’s your favourite meal?
Seafood platters!

OK, now what’s your favourite healthy meal?
Tuna cakes, or mince and cauliflower rice. Oh yes, and apple muffins! I love those!

Favourite protein?
A nice juicy piece of steak on the braai.

Favourite fat?
Nuts and nut butters.

Favourite carbohydrate?
Wraps.

What’s your nutrition philosophy/approach? [If you have one]
Watch your calories! If you eat over maintenance you will pick up. Eat under maintenance, lose.

Keep the protein high!

How many meals a day do you eat?
5

Do you have a cheat meal/treat strategy?
I try to keep these to a minimum. Once I start, I battle to stop, so I find it easier to just not start.

I have found a variety of healthy treats that keep me away from the unhealthy sweets and chocolates.  But… if you really want that chocolate, HAVE IT! Just don’t do it all the time.

MINDSET

Most memorable personal best achievement to date. Something you maybe never imagined you could do?
The first time in my life I saw 60’s on the scale!  

Favorite quote?
“If you really want to do something, you’ll find a way. If you don’t, you’ll find an excuse.”
Jim Rohn

Favourite book? 
To be honest, I don’t really read.

What inspires and motivates you?
Seeing other people succeed despite all the challenges that life throws at them.

For what are you most grateful? 
The love and support I get from my family. They are my biggest cheerleaders and are always there to support me.

What do you want to say to other community members who might be nervous or hesitant to make a start?
Find your way, and forget your excuse! Just do it!

What are your top 5 tips for anyone starting on a healthy journey?

• Start slowly – don’t try to go from 3000 calories a day to a strict diet of 1000 calories a day.
• Move more!  Even if you just increase your steps from 1000 to 1500.
• Find your new normal.
• Don’t compare your progress with others.
• You will fall.  Just get up again!
  

The post QA: Tanja sheds 43kg! The mom of 2 tells us how. appeared first on Sleekgeek.

Name: Adam Maurice Zartz
Age: 29
Location: Cape Town

Occupation: 
I buy & sell motor vehicles.

Hobbies:
Surfing, lawn bowls, tennis, running around after my 1-year-old daughter is a full-time activity 

YOU AND SLEEKGEEK

How long have you been a member of Sleekgeek?
Since it started.

How did you find Sleekgeek?
I met Elan on the promenade in Sea Point he told me about Sleekgeek and I immediately fell in love with the concept!

What is your favourite part of the Sleekgeek Community?
The unity of the community! We Are One!

YOUR TRANSFORMATION 

Describe the “old you” before you made your transformation. How did you get there and what were you like?
I was sluggish, overweight & constantly tired. 

What ignited your initial motivation to change?
I was told that I was getting fat and that I needed to pull myself towards myself. At the time my wife was pregnant and I needed to make a healthier change for my future.

What are some of the things that the new you does differently now?
Everything in moderation – do not deprive yourself.

What are some of the things that the new you still struggles with?
Accepting that it is okay to have that piece of chocolate cake or that extra packet of chips without feeling guilty.

I have learned that rather have a small packet of chips then the big packet and rather satisfy your craving then overindulge!

Did you plateau, get stuck, or get disillusioned, or even slide backwards a bit on your journey?
Of course, especially when I would get sick and not be able to gym! 

Having a set mindset constantly is draining and difficult perseverance is the key to overcoming the struggle. 

What is better since you got healthy? 
My attitude and perspective on life.

TRAINING 

What’s your favourite form of exercise? [Running, yoga, weightlifting, etc]
Swimming & cycling.

What does your typical workout look like?

• Foam roll  10-12 mins 
• 20 minutes on the bicycle 
• 30 minutes of weight 
• 20 laps to end the session

Least favorite exercise? [Distance/ pose/movement/ etc]
Adductor movements.

How does exercise make you feel? 
Happy & thankful!

Do you prefer to train alone or with others? Why?
Alone it’s my personal time to focus and regroup.

Most embarrassing training moment?
My pants split on the treadmill.

Top 3 things you must have at the gym or in your gym bag?

• Towel as I continuously forget it!
• Spare pair of socks! 
• R10 note for whoever is cleaning the bathroom. Those guys cleaning are legends and super cool. They are the backbone of the gym making sure it’s clean and user-friendly!

Your next training goal?
Be able to cycle for 30minutes without getting bored.

Top 5 songs on your training playlist?
“Epic motivation mix 1” is the only thing I listen too!

How has exercise/training/Sport Changed your life? [Made it better, etc – please be specific]
I am more focused on business. I am happier, more energetic upbeat and fun. 

It relieves your tension and stress and helps with daily routine and making sure that you have a structure in your personal life. 

NUTRITION

What’s your favourite meal?
Peri-Peri chicken with hot chips.

OK, now what’s your favourite healthy meal?
Chicken peri peri with a salad. 

Favourite protein?
Chicken

Favourite fat?
Nuts

Favourite carbohydrate?
Potato 

What’s your nutrition philosophy / approach? [If you have one]
Everything in moderation. 

How many meals a day do you eat?
3 meals a day.

Do you have a cheat meal / treat strategy?
Nope if I feel like something I eat it rather consume a small portion and kick the craving then have it bother you constantly and cause aggravation and frustration 

MINDSET

Most memorable personal best achievement to date. Something you maybe never imagined you could do?
Loosing the 12 kgs and working consistently towards my goal of 75kg .

Favorite quote?
If its meant to be it will be. Put in the hard work be consistent and make sure that you working towards the correct goals.

Favourite book? 
“Holes” – Louis Sachar 

What inspires and motivates you?
Knowing I have the potential to make a difference and impact those around me in a positive manner! 

For what are you most grateful? 
My daughter & wife.

The ability to move and be agile. 

What do you want to say to other community members who might be nervous or hesitant to make a start?
Start by taking the stairs…

What are your top 5 tips for anyone starting on a healthy journey?

• Take the stairs whenever you have the chance.
• Eat-in moderation – do not deprive yourself of anything.
• It’s a process you will have good days and bad days remember that to shell pass.
• Write down your goals do not be scared to put pen to paper it brings it to life! 
• The future belongs to those who believe in the beauty of their dreams.

The post QA: Adam gets back in shape and gains perspective on life! appeared first on Sleekgeek.