I have been on the Sleekgeek Facebook Group for years. It started as a silent observer secretly being envious of all the ladies and gents having the guts to go after they want. These same Sleekgeeks inspired me to get my life into gear.

People ask me Chantal “how did you lose so much? How long did it take”? – Well to be totally honest about 27 years!

I was an active child I participated in most school activities cross country, athletics swimming and netball. I never just did one.  I tried them all. If I didn’t make the team I was bummed but accepted it. But if i did I felt like I was going to the Olympics I was so proud of myself.

I was happy yes; most family members would say Chantal is so chubby and my mom would say it’s baby fat she will outgrow and seriously it never bugged me. I then went to high school was so excited I had a bigger playing field to show what I can do. So, I did what I used to but now the competition was tough and even though I tried and practiced I battled to find my place.

Being teased put me off exercise 

Then came the day where there was a group of guys and girls who loved bullying and I got up to take my place to see if I could make the swim team and I heard them say “look how fat Chantal’s backside it is looks like her costume doesn’t fit”.

The gun went off to start the race and all I could think was what did they see that I didn’t see. I swam my race didn’t place and went home thinking I need to get a bigger costume. I went to my room and stood in front of the mirror looking critically and  trying to see what others saw and still thinking I don’t have a big bum my costume fitted nicely like it should.

Then the thought came to me that I was not going to put myself in those situations anymore. So I stopped my sport. Big mistake. So I stayed plump and my humour took over and I hid behind it like a coat as protection.

If people made fun of me I made bigger fun of me. It worked for a while and slowly I got bigger and bigger. My life was made up of excuses and “tomorrow is another day”, but it never changed.

I then became a mom and my son became my life and then my daughter. I lived my life for them. I was a committed mom when it came to their welfare but my own was pushed under the mat. The final straw came when I got divorced. Most people would be upset but I was happy.

Divorce 

No more emotional abuse which I justified my emotional eating. I wanted too wear what I wanted. I wanted to wear makeup without getting asked “who you are dolling up for”?”

From then I tried every diet you can imagine (grrr)-  so started an up and down mess. My relationships came and went and I always blamed me and what I did wrong as I was always a people pleaser and in truth it would make me feel no one loved me.

I felt like I was a useless mom the due to the emotions my eating just got worse. I make it sound like my life was a misery but in fact it wasn’t. It was tough I admit but I always thought I was happy.

In 2014 I took a leap and started walking, swimming and I lost a bit then I saw a post on the Sleekgeek page about the “caveman diet” and went all out and I lost something like 20kgs but started feeling sick.  

Pain

I stopped what I was doing and picked up again and this became a yoyo. In 2015  I started really having a lot of pain and went to the doctor and he kept saying its acute acid reflux gave me some meds and yip it was sorted for a while but then it started all the time.

I would lie in tears and Myprodol became my best friend. Two packets a month and this continued for a year. I started a new relationship and one night I thought I was dying.  My super awesome boyfriend wanted to take me to a hospital, but I had no medical aid so off to a government hospital waited hours and the pain got worse and worse he finally snapped and loaded me in the car  and took me home and we waited for a doctor’s rooms to open.

I never want to relive the next couple of months in my life ever again if I am honest. The doctor examined me and said I needed my gallbladder removed. I was like “what the hell” and explained to him when the symptoms started.  

He was shocked that I managed to live like that for over a year. He also said  problem were caused by too rapid weight loss and I was angry I worked so hard just to get sick. I was angry because I followed a trend without looking into it but then how do you even forecast this for yourself.

So my doctor suggested a scan to see what we were dealing with and then we can discuss a way forward. He phoned the hospital and I went for a scan. The following day I went back, and I was so nosey to open that envelope but thought everything would be ok as I was getting the help that I needed. Well I went back the next day and they confirmed that my gallbladder needed to be removed but they had also picked up that I had cysts and lesions on my spleen which he said could be cancerous.

Over and above that I had damaged my liver with all the pain pills I was taking to stop the pain. Unfortunately, my daughter was with me and started freaking out “my mom has cancer she’s going to die”. I went into survival mode. I didn’t have medical aid so back to a government hospital.

Anyone going to a government hospital would tell you is no joke.  It’s long hours of waiting and when you are the sole provider for your family money issues come into effect. The stress was insane. They finally told me to come back as the CT scan department was fully booked so after a month I went for a scan and waited another month for the results.

I went back and spoke to the surgeon he said that it was just shadows on the first scan and that my spleen was fine. I cannot tell you the relief I felt only to be told I need to go have an ultrasound as they have picked up a bilateral mass in my uterus. This was me done I was devastated he set up the ultrasound and I went back.  He said Chantal you going to be ok – the CT scan only went a certain way down and it was another shadow. By this time even though I was relieved I was an emotional wreck. They scheduled my operation for a month later.

Let me tell you when you have liver damage and pain meds aren’t good for you especially after being so dependant it was a long month.

The Friday before my operation they called to say they have to postpone my operation to the next month as all operations were cancelled on that certain day.

This is when I turned to Facebook and I became quite an addict trying to forget my issues to forget my pain. I saw a post about “Lifeline”  in the Sleekgeek Facebook Group and how this lady was helped by a coach so I decided to contact her.

My friend who had their gallbladder removed started with horror stories about how you can’t eat spicy food and can’t eat that or this.  A thought popped into my mind that If I am not going to be able to eat like I used to – so maybe this recommended coach could help me to learn to eat “boring”. (wha haaa).

So, I contacted her explained to her my situation and she was was able to help. I followed my eating plan and I couldn’t really exercise but I would hold where my gallbladder was and I would push myself.  It helped with the pain funny enough.

Pain had become the norm for me and then I started losing weight and funny enough I started feeling better. My coach guided me everyday and she pushed me to push myself and she helped me realize where my eating issues where, why I had such low self-esteem and helped me realize my self-worth.

Above in my story I said I always thought I was happy, but wow was I shocked when I started looking back and looking at my choices and realized how wrong I was. I decided I like this new me I love feeling better even though I was in pain.

So, I continued and when you start hearing “wow Chantal you are melting away”, it felt amazing!

I went for my operation in September 2016 and let me tell you was I ever grateful to come out of theatre that moved myself from my gurney to my bed. I was walking and eating even though I was told not to –  but dang that yogurt tasted amazing!

I walked with my drip to the loo and back willing myself to get stronger. Went home and was back at work in 4 days. After all the drama and false alarms, I realized I have a 2nd chance, some people don’t get that.

I continued my journey and started doing the Sleekgeek 8-Week Challenges. I have done 4 so far and with every one I have made progress to the “sexylicious” self I am today.

To hear people saying they are proud of me. To hear my family saying “wow we really thought you would give up”.  To my daughter saying “wow mom look at your sexy bum you got sexy bum creases”.

It fills my heart with pride my journey is not finished by a long shot by I’m loving it so far.

My goal everyday is some movement is better than no movement. Plus I love punching and kicking my pink boxing bag. In the evenings watching the sunset peddling on my standing bike.

My friends and family support has been amazing. Going to parkruns with me to 5 o’clock swimming and yoga. What also helped is my daughter was getting plump and I said “baby girl please help mom so I can follow through”.

So all this was so worth it. From having my health back to seeing my daughter healthy and  making better choices – Well the whole family actually. To meeting Sleekgeeks and being part of this super amazing supportive family.

There’s no place I would rather be.

My top tips:

1. Have faith in yourself
2. Learn to love yourself.
3. The sooner you learn moderation falling off the wagon and getting back on won’t even matter. This is a lifestyle not a diet.
4. Baby steps take each day at a time.
5. Be active on the Sleekgeek Facebook Group.
6. Take those before and after pics and you will see your transformation. We see ourselves everyday so it’s hard to notice change easily and that is what makes people give up. 
7. It’s never too late! You only get one body so cherish it! Love it unconditionally because you deserve the best and so does your body.

The post Chantal Phelan Calder loses 55kgs and is loving herself appeared first on Sleekgeek.

Walk with me for a moment…

Growing up on a farm meant fresh fruit and vegetables were always at our disposable and from a very young age I learned to love healthy eating. Since we lived kilometers from shops junk food was something I was not accustomed to and only enjoyed at celebrations such as birthdays and weddings.

When I moved to the big city (Cape Town) as a teenager I maintained a healthy lifestyle and weight up to my late twenties. I even managed to keep my weight stable during my pregnancy and after the birth of my daughter. I honestly thought that I was one of the lucky people who would always be able to stay thin because I had my eating habits under control…but I was wrong.

In 2009 I joined the South African Police Service and exercise and fitness became an important part of my life. I did not belong to a gym but I use to run and exercise feeling very good about my body and level of fitness. I honestly do not remember exactly how and when it happened but after 2011 I remember slacking in fitness and slowly starting to gain weight.

During that time I went through many personal challenges in my life and unconsciously food became my comfort. Having friends that celebrated every occasion with junk foods, cakes and drinks did not help the situation very much.

Sadly I let go of myself and when I finally woke up around 2013 I have gone from a perfect size 34 to a size 38+. I remember being so afraid of weighing myself and when I finally drew the strength to do so I realised that I went from weighing 63kgs to 78-80kgs a few years later.

Everywhere I went friends and family noticed my weight gain and every time someone made a remark I felt like locking myself in a dark room. I tried many crash diets and even invested in “weight loss” tablets, would lose a few kilograms and then gain it right back.

The real turn around happened late 2015 when I went dress shopping for an important event and nothing fitted without making me look and feel “fat”. That moment in the changing room I fell to the floor and cried because I was so so disappointed. How then could I allow things to go this far…My weight gain was now starting to affect my confidence…my self esteem and I felt like a total failure.

That day I made a decision to “change”, I realised that if it’s to be it would be up to me. I started drinking lots of lemon/mint water and swop my normal plate for a side plate. I joined the gym and fortunately for me a female colleague joined me and we would exercise and motivate one another. Our exercise routine consisted mainly of running, cycling and aerobics classes.

At the time I was battling financially and I could not afford any fancy foods but stuck to the basics, fresh fruit and vegetables, steamed chicken, tuna, eggs etc. I reduced my bread and sugar intake and would allow something sweet or unhealthier only on a Sunday. I however struggled a lot especially in the beginning and that mental shift took hard work and perseverance. I weighed and measured myself from month to month and wrote down what I was eating trying to improve as I went along.

I really fought hard and after about a year I managed to lose just over 10kg. I was so excited and at this point I was back and stopping was not an option…health and fitness regained its place in my life. During that time I also started to study part time and was trying to not just get my physical body in shape but also every area of my life. I gained my confidence back and realised the impact a strong and positive “self esteem” has on how one approach things in your life.

In the beginning of 2016 I was back to my normal weight weighing between 62-63kgs and was really happy and proud of myself. Later that year however I found myself battling to eat healthy but remained active in the gym. I gained a few kilograms but I was not unhappy with myself. I came across the Sleekgeek Facebook Group and I was so inspired by people’s stories and successes. I learned such a lot especially with regards to weight training and became very interested in this kind of training.

At my gym however very few ladies weight trained but with the assistance of one of the trainers I managed to start. In 2017 I got married and was also busy with my final year of studies (Bachelor in Social Work), had very little time to exercise and before I knew it I weighed 68kgs in December of 2017.

I felt very disappointed and down but I knew exactly what I had to do. My attitude was if I could do it before I can certainly do it again. Most of the fat was around my stomach area and entering 2018 I was positive that I would rid myself of this fat – after all –  this time I had a whole group of Sleekgeeks in the community to guide and assist me.

This year (2018) I made a whole new commitment to my health and fitness starting in the kitchen. I starting weight training with a gym buddy who really pushes me and I was and am still amazed of what I am capable of in the gym. I started eating much healthier and increased my protein intake and invested in a good protein shake.

Looking at my body months later I can see I’m looking much more toned. I weigh around 64kg but lost a lot of tummy and arm fat and am loving the leaner look. I am however still a work in progress and have days where I still “mess up”. There is no final destination on this journey instead we should constantly and consciously make decisions that are good and positive for our health.

This year I graduated my Bachelors degree feeling super confident about my body and what I achieved through hard work and dedication. This journey was much more than weight loss to me. It taught me that I am not defined by my past and that I can at any time make a decision to change my life. It taught me if I trust God and put him first he will strengthen and equip me with what I need.

I now know that I am able and capable to do anything I put my mind to. I am the author of my book and the artist of my life’s painting. I vowed before God that I will never again allow myself to feel less than the wonderful strong woman he created me to be

PERSONAL TIPS

• Start with small changes e.g. drink more water, change your plate size, cut soda etc
• Work with what you have (portioning is everything) at times you don’t have the healthier options but portion
• Write shopping list at home and don’t shop hungry
• Eat slowly
• Don’t be so hard on yourself…so what if you had a bad day of eating, drink 2 glasses of lemon water, forgive yourself and continue.
• Exercise (it has so many benefits)
• If you want to tone make WEIGHTS your new friends (I’m addicted)
• Weigh and measure on a month to month basis (write it down)
• Buy small clothing and work towards fitting into it
• Just do it

Kind Regards

Marel
(39 years old, Cape Town) 

The post Mareldia van Wyk loses 26kgs and rocking it! appeared first on Sleekgeek.

As we come to the end of another incredible year at Sleekgeek, we wanted to take a moment to look back and celebrate the top 10 Transformation Tuesday stories that we published this year.

According to our site stats:

#1: Aseza Felicia May

#2: Sameshni Moodley

#3: Chemoné Van Der Westhuizen

#4: Renetté McDaniel

#5: Vuyokazi Nkunjana

#6: Emiline Miller

#7: Chantelle Mc Namara

#8: Abigail Docking

#9: Kirst Greenaway

#10: Kate Lategan

Thank you so much to everyone who submitted their Transformation Tuesday success story to us this year – we look forward to featuring (and updating) even more stories in 2019!

Be sure to subscribe to the Sleekgeek Newsletter if you want to get a fresh Sleekgeek Transformation Tuesday success story in your inbox every Tuesday.

The post The Top 10 Sleekgeek Transformation Tuesday Stories of 2018 appeared first on Sleekgeek.

Name: Elan Lohmann

Age: 42 (and a half)

Location: Cape Town (Born and bred Jozi and moved to CT in January 2005 to head up News24.com)

What do you do? [Job] Founder of Sleekgeek

What else do you do? [Hobbies, non-work stuff, etc]

Of course I love to train at the gym! It is my personal therapy and some precious time I take daily for myself to reflect and think.

I hike, go to the beach and generally get outdoors as much as I can. I enjoy strolling on the promenade and taking in the sunset. I prefer to listen to audio books and podcasts rather than reading and enjoy content by gurus on a range of mindset and lifestyle topics. Growth and leadership are topics I am especially interested in.

I go to the cinema every Sunday night (literally).

When the exercise is done I am happy to “veg” out to some series or Youtube on the couch.

It may be slightly unbalanced but I live, sleep and breathe our Sleekgeek mission to make the world a better place through healthy living!

YOU AND SLEEKGEEK

How long have you been a member of Sleekgeek?

I clicked “Create Group” on Facebook on 30 December 2011 and so Sleekgeek was born!

 So I am the “Original Sleekgeek” – like the first vampire I guess LOL.

How did you find Sleekgeek?

Sleekgeek found me. My personal journey changed my life. It enlightened me that life is simply better when you are healthy.

You are a better person, better partner, better parent and better employee when you are healthy.

When I started to eat better, exercise and lose weight my life improved dramatically on every level and I became passionate to share that important message with the world.

I felt so compelled to share that I walked away from a successful corporate career as an executive in a listed company to follow this new purpose and calling. For the first time I discovered what living a life of purpose means.

It was even covered in the media. For example this ITWEb article “Avusa exec quits for weight loss”

People thought that I was a “nutjob” at the time. I walked away from my job security and old life and identity when there were only around 600 community members in the Sleekgeek group. It was kind of crazy but I believed I had no choice in the matter.

It felt right. Sleekgeek chose me.

At the time I posted my thoughts on leaving corporate to pursue Sleekgeek full time here

It then became my mission to create a place that would help and support people on their journey. Establishing a place of shared learning and experience.

We have fought hard to protect our Code of ‘Respect, Uplift, Inspire” because the internet and social media can be a horrible place filled with hate speech and intolerance. We strive daily to let people on this journey have a safe space to express themselves and their opinions in an adult manner without fear of judgement.

We will not stop until we reach 1 Million people!

The world needs Sleekgeek. It is a force for good and this is only the start as far as I am concerned.

I could not ask for a better partner than Sleekgeek co-founder Eric to build this dream with. (Read his interview here)

What is your favourite part of the Sleekgeek Community?

I can think of so many things that I could write an essay but what springs to mind first is that I love that this community is so diverse. I have have met so many amazing people through the Sleekgeek community over the past 7 years. Online and in person.

The community is full of people of all different shapes, sizes, economic status and colour.  They come from all around the country as well as SA expats from around the world. But it works! I believe it is because we are united by a common goal to live a better quality life.

There are people with different goals, doing different sports, eating different styles but all joined by a common purpose.

We are bonded by wanting to improve our own lives and the lives of those we love. Helping others feels damn good and this magic spirit rubs off on the rest of the community.

The goal is not simply to cross the finish line but rather to see how many people we can inspire to join us along the way.

That ripple effect of goodness inspires me personally every day to show up in the community and passionately promote healthy living!

YOUR TRANSFORMATION

Describe the “old you” before you made your transformation. How did you get there and what were you like?

The old Elan was a lazy, sedentary chain-smoking workaholic living on takeaways and convenience food. He slept little, drank more and was stressed. He was physically weak and had little libido.

He lacked any self confidence other than in his career and in the boardroom.

His only priority was to climb the corporate ladder and earn more money.

I think I got to that place by not imagining that my life could be different. Health was simply not a priority in my frame of reference. I was body conscious my entire adult life but I was simply too lazy to do anything about my physique which I loathed. I had just decided that was my lot in life and I was not destined to be fit, healthy and have a decent body. 

I had a girlfriend who wanted to go hiking and I recall getting angry and defensive about this stupid idea. Who would willingly walk up a hill???? Gasp.

What ignited your initial motivation to change?

Vanity and shame (at first). I was going to a beach resort for 10 days on holiday in Zanzibar and felt terrible when I tried my board shorts on in my mirror. Imagining walking around in them all week felt terrible. When you dislike your body you tend to avoid looking at it. That extreme sadness at being at my lowest and the shame of what I saw finally lit the spark for me to change.

That inspired me to launch the first Sleekgeek Transformation Challenge with a handful of my friends and take my first “before” pics. We each put R500 into the kitty as prize money for the winner. There were 12 of us.

Rather than competing against each other, we found that social support was incredibly valuable. That is how Sleekgeek was born!

Since then we have run 22 transformation challenges. Helped almost 17,750 challengers lose more than 20 tonnes of weight and rewarded them with R2million worth of prizes!

What are some of the things that the new you does differently now?

My “default setting” has changed and I have shifted my normal. It is now natural for me to eat healthy, prepare my own food, exercise daily and sleep enough.

I still eat some junk food and have lazy days but these moments are in the minority. “You are what you repeatedly do”

The “new” me is also far more interested in pursuing balance and personal growth that transcends my work life.

I am driven to build an exceptional life. I am far more satisfied with life then I ever was and never regret my decision to leave my career.

What are some of the things that the new you still struggles with?

I am an emotional eater. I also love many foods that are not beneficial to weight loss. That part of you is never gone for good. You just learn to manage it better with the right tools and practice. I still do not have an “off switch” when it comes to snacking on certain treats.

I structure and design my life for success around my weaknesses accordingly to manage the situation.

If you could give yourself 1 piece of advice to help with that struggle, what would it be?

Keep reminding yourself of your WHY. Your purpose and your reason.

WHY you want to live a healthy life and why it is important?

I cannot change the world if I do not practice what I preach so that keeps me very focussed.

I have learned that the pain of not living your best life is far worse than the pain of saying no to junk food or skipping a workout.

When you are healthy you feel great so it is worth the sacrifices.

Did you plateau, get stuck, or get disillusioned, or even slide backwards a bit on your journey?

It was been an interesting journey over the past 7 years. I could write a book on this aspect of my journey so I will keep it brief for this interview.

2012, The first year was like a dream. I was delighted with my progress and felt reborn.

In 2013 I started to focus more on exercise performance and gaining muscle. The scale crept up a little but I thought it was ok and manageable.

Looking back at photos during 2014 the creep continued even though I thought I had everything under control. I was eating healthy but it is more likely that on a high fat diet at the time I was simply consuming too much and unaware of it.

I went to Thailand in December 2014 and decided to ‘take it easy’ which translated to eating and drinking everything. When I came back I had put on 8kgs and was not in the kind of shape I needed to be as the leader of a health community.

It was upsetting but I believed I knew what to do to solve the problem. I came home weighing 100kgs and it took me a painstaking 2.5 years to shake the 10kgs and break 90kgs.

For 2 soul destroying years I ‘tried everything’ and made no progress. I literally could not shift a kilogram and it remains a mystery to me. I did not lack discipline but obviously had the incorrect strategies while battling my body at the time despite my best intentions. But as I said I could write an essay on this matter.

All you really need to know is that it was extremely difficult to lead a health community while not being able to help myself and get results. I was afraid people would not respect me or think I was a fraud.

I was trying my hardest which made it even more frustrating. I still cannot explain the problem. It was embarrassing and worst of all I felt it threatened my ability to do the life changing work I wanted to. I would dread making public appearances and avoid telling people I owned a health community when they asked me because I did not look the part.

BUT I just showed up each and every day with a smile hoping to inspire and motivate with my energy and passion if nothing else. My mission did not change.

Many days I had to fake it when I felt so utterly defeated. I felt broken and cursed.

But I NEVER gave up and finally when I had almost lost all hope change came.

I started to work with coach Craig Brown in Jan 2017 and with a change in overall approach to eating and training progress arrived. I decided to live like a body builder for 6 months and do exactly as he said and trust the process. Thank goodness it worked. Within 6 months I managed to break 90kgs and the voodoo.

The rigid approach (not sustainable for most people) seemed to work for me and my lifestyle. I built muscle and got leaner. 

I have since reverted to a less rigid and more sustainable lifestyle but have made sure to keep consistency as my key ingredient.

Never again will I slip. I weigh myself daily and have set boundaries for myself. I will not allow myself to experience that pain again.

I am grateful for the struggles because they taught me to appreciate and understand the struggles of others better.

What is better since you got healthy?

Everything. Without doubt.

EXERCISE

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

I love to lift weights.

How long have you been training and how did you get started?

7 years ago when I started my journey I had no clue about what to do at the gym so I used a New York Times best selling book called “Body for Life” which provided an easy to use upper and lower body workout system in the gym. I simply went and did those workouts.

What does your typical workout look like?

These days I stick to the tried and tested exercise movements and keep it simple. Nothing fancy. Deadlift, squat, rows, chest press, dips etc. The same kind of things body builders have been doing for years.

I train weights 5-6 days a week depending on what cycle of my training I am in. I train legs twice a week then alternate upper body workouts between “push” and “pull” movements. Over the last year I have struggled with a shoulder injury so I have had to work around that too.

I warm up by doing the movement I am going to do with light weights and build up to my actual ‘working sets’. I find this is more targeted for me than general stretching.

I alternate between heavy weight for low repetitions to build strength and lower weights for more repetitions to build muscle volume.

That all sounds complicated but really it is not. All you really need to do is make sure that the last few repetitions of a set are a challenge. You have to break muscle to make muscle and when things are too easy you are not going to create change. Stay safe but remember a workout is meant to be a workout!

I try to make every set count. I record my weights each session and try to increase them gradually and safely over time.

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

Any kind of rowing. One arm row or seated weighted rows are my best.

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

Any kind of weighted lunge. Or split squats. Bleh.

How does exercise make you feel?

Alive. Capable. Vital. Strong.

Do you prefer to train alone or with others? Why?

I used to love group exercise in my Crossfit days but now I like to put my headphones in, crank up the volume and go it alone. I think it is also because I am more confident to do my own thing and manage to push myself without someone breathing down my neck. Sometimes I do miss the social aspect and camaraderie of group training though.

Most embarrassing training moment?

Too many pilates and squat farts to count…. Lol.

But the one time when I started Crossfit we used rubber bands to assist with pull-ups and because I am so inflexible while hanging on the pull-up bar in front of the class I got my foot tangled and stuck in the rubber band I was using. The coach and a helper had to come rescue me and get me down from the pull-up bar. It was a spectacle!

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

My wireless headphones (Wireless will change your life)

My playlist. 

Chewing gum. It relaxes me when I train.

Your next training goal?

Post my shoulder surgery (rotator cuff repair) my goal is now to get back to full strength so that I can push hard on my upper body again. Of course also to avoid further injury in this phase.

I also want to return to Krav Maga (self-defence combat system) and become more proficient at it.

I want to regain my hiking and overall fitness that I have lost while injured.

Top 5 songs on your training playlist?

1. Till I Collapse – Eminem
2. Lose Yourself – Eminem
3. Light it up – Neffex
4. One Shot – Neffex
5. Fight Back – Neffex

Anything loud and heavy for me in general to lift weights or high intensity cardio.

For moderate or steady cardio I listen to audio books and try learn something at the same time.

How has exercise/training/sport Changed your life?

Profoundly. By getting fit I am so much more capable and confident. I love that I am always ready and able to walk up a mountain, run a few kilometers without stopping or not die first in a zombie apocalypse.

Being active positively spills over into all aspects of your life. I believe that going to the gym contributes massively to my stress management and emotional wellbeing as well as promoting much needed dopamine and endorphins. 

As an active person I feel alive and full of energy. I used to feel tired and sluggish in my former life.

NUTRITION

What’s your favourite meal?

Nachos at Caprice (The best in Cape Town.) I have them about 3 times a year. Once being on my birthday weekend.

OK, now what’s your favourite healthy meal?

I love a rump steak and vegetables or salad as a “go to” healthier option while eating out. I also enjoy omelettes filled with brightly coloured veg. If I am on the go or need a take away then my fave option is a Poke bowl.

What’s your nutrition philosophy / approach? [If you have one]

At the start of my journey I ate a Paleo lifestyle cutting out dairy, grains and added sugars. I have since realised that carbs are not evil and that people simply eat the wrong ones in the incorrect quantities. Food has become political and I personally no longer buy into fear mongering around food.

Food should be a source of nourishment and not stress. Food is not evil and the fact is most people simple eat too much even if they do not realise it.

So personally I have moved to a whole food approach that includes all food groups. I do not always get it right but I aim to get as much variety as I can into my nutrition. I get much better results on a low fat as opposed to a high fat diet. I try to consume nutrient dense foods 90% of the time and leave 10% for a little fun in my life. Achieving some balance is key.

The main thing is to consume appropriate quantities of protein, carbs and fats with a decent quota of vegetables included while cutting added sugars. How a person achieves that is up to them. I can think of a handful of nutrition approaches to arrive at that same result which is why I do not believe there is any one perfect diet.

Ultimately I believe the diet lifestyle a person can sustain over time is the best choice for them. Consistency wins overall.

These are the principles we teach with our FREE Sleekgeek Nutrition Guides and our Coaching program.

How many meals a day do you eat?

Typically 3 meals but sometimes 2 when I am not active, if injured for example, or if I anticipate a large meal that day at a social event.

There is no science to prove a major impact to meal frequency or timing so what works for an individual is best.

We teach in our coaching that it is better to eat when hungry so my meal times are not always consistent. This can also vary according to my training schedule.

I do not snack as a rule but in case of emergency I turn to carrots or a level spoon of peanut butter (be careful if you cannot stop!). Biltong on weekends or road trips. I over-eat nuts so I stay away from them.

What’s your favourite protein?

Steak. Most times I go out for steak and seldom cook it at home. That makes it feel like a treat.

What’s your favourite veggie?

A carrot. Simple, crunchy, fills you up and easily portable and good raw.

What’s your favourite carbohydrate?

Oats (especially mixed with my chocolate whey protein powder)

What’s your favourite fat?

Peanut butter. (one level spoon a day)

Do you spend much time planning your meals or doing any meal prep?

Prepping is my secret weapon. I bulk cook my protein every 10 – 14 days and freeze that. I steam my veggies almost daily to add and depending on the carbohydrate sometimes make a batch for 2-3 days. Using my system I am always less than 10 minutes away from a meal being ready to eat. When I come home hungry from gym this is amazing.

My system means less constant cooking, less dishes but also as a consequence less variety. The trade off is worth it to me.

Watch a video on how I prep my protein over at https://www.youtube.com/watch?v=fGkd3BNV0wY

Do you have a cheat meal / treat strategy?

Saturday is date night dinner and anything goes. That often involves a shared dessert. Sunday is cinema night and popcorn plus smarties is a must for me. So those are my 2 weekly non-negotiables. To enjoy that privilege I work hard the rest of the week. I manage it to the point that I still get results with that bit of fun and relaxation in my life.

MINDSET

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

Stopping smoking 7 years ago cold turkey after 16 years as a heavy chainsmoker. It was the hardest thing I ever did and never believed I could.

I had just created Sleekgeek and decided even though I was losing weight I could not create a health community as a smoker. It did not fit the identity I was working to create.

For the first time I realised I was gaining something rather than giving it up. That mindshift changed everything in many aspects of my life.

Favorite way to treat yourself?

Travel (local road-trips) or overseas travel. On a smaller scale anything that helps me grow such as a new audio book. Otherwise a new item of clothing (not often) or furniture annually. 

Favorite quote?

“A man can succeed at almost anything for which he has unlimited enthusiasm.“

“Wake up determined. — Go to bed satisfied.”

Favourite book?

The Alchemist by Paulo Coelho

What inspires and motivates you?

My dreams. I love the quote that you should “doubt your fears and not your dreams.”

My inspiring personal vision for my own future and my bold and exciting vision for the impact I want to make in the world via Sleekgeek is what keeps me showing up with passion daily.

My enthusiasm to leave a legacy of health on the world is insatiable.  I will never be deterred from this purpose.

For what are you most grateful?

That I finally found my purpose and calling in life at age 35.

I am here to improve the lives of others with the message of health as my weapon through the Sleekgeek Health Revolution.

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

Know that health is a skill and a practice so you MUST expect to suck at first before you improve. You will fail. That is a given. So there is no more reason to fear failure. It is normal. Give yourself permission to screw up as many times as you need to and just start. It gets easier.

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

1. When life sucks it is time to double down on your health efforts and let health be your anchor. People eat junk and stop working out when life gets tough. That will just add to your pain. 
2. Forget trying to be perfect. Nobody is and you are setting yourself up for failure.
3. Success is not a straight line. Rid yourself of an “all or nothing” mindset.
4. Understand that we are in this for life. So pursue what is sustainable.
5. If you want to lose weight how much you eat is more important than what you eat. If you are stuck, evaluating your food consumption is the first thing to do.

I hope that you enjoyed getting to know me a little better!

Your fearless leader

Elan

The post Interview Elan Lohmann (Founder Sleekgeek) appeared first on Sleekgeek.

Today we feature Stefanie van Eeden from Alexandria in the Eastern Cape. Even though her closest gym is 100km she managed to lose 60kgs in total over the year.  She managed this by doing ALL 3 Sleekgeek 8-Week Challenges in 2018! 

Name: Stefanie van Eeden

Age:27

Location: Alexandria (Eastern Cape) AKA the middle of nowhere

What do you do? I am a full time mom

What else do you do? I love sewing in my spare time.

YOU AND SLEEKGEEK

How long have you been a member of Sleekgeek?

I have been apart of SG since 2014/2015 so it has been +- 5 years.

How did you find Sleekgeek?

I searched for a platform on Facebook that could assist with weight loss . I initially thought SG was just another community that could help me with a quick fix weight loss program until I could find the next best diet solution on the market. Oh boy was I wrong!

What is your favourite part of the Sleekgeek Community?

Definitely the lifelong friends I have made as well as the amazing support the community offers.I love that there is always someone facing the same battles as me.

[Win] a R1,500 voucher to spend at Chrome Supplements and Accessories Click here to enter

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 overweight since high school. I can remember being teased by friends and even family for being  the “fat” kid.

The “old me” was very lazy with no drive. I never looked forward to the next day because each day felt like the last.

I was stuck thinking I can eat and drink what I want. WHY? because i’m already overweight so one more slab won’t make a difference.

What ignited your initial motivation to change?

My daughter that was only 3 at the time asked me to come play with her. I didn’t even walk 10 steps before telling her that I couldn’t play anymore because i was tired.

This was one major wake up call.

What are some of the things that the new you does differently now?

The new me gets up at 4am to exercise.  The “old me” just complained about having no time for anything except watching TV, playing games and surfing the internet.

The new me prepares every meal in advance while the “old me” just grabbed the quickest option available.

The new me doesn’t make any excuses.

What are some of the things that the new you still struggles with?

I still can’t accept that I lost weight and sometimes still see myself as overweight.

If you could give yourself 1 piece of advice to help with that struggle, what would it be?

To stop being so hard on myself.

Did you plateau, get stuck, or get disillusioned, or even slide backwards a bit on your journey?

Yes .  My journey has not been a straight line . I have  lost some weight and also gained some. There were days i didn’t care for exercising and days I didn’t want to eat healthy and just stuffed my face. But I never gave up. I picked myself up after every bad meal and missed training session and just tried to be better.

What is better since you got healthy?  

I am now able to play with all three of my kids at the same time and I can run for 5 kms before feeling that I want to faint on the spot. Best of all is I can now see my feet in the shower.

TRAINING

What’s your favourite form of exercise?

Cardio.

How long have you been training and how did you get started?

I have been training on and off for a few years but have only started training seriously this last year.

What does your typical workout look like?

In the mornings I will get up at 4am for a 7-10km run 6 times a week. And in the evening I will do either rebounding or weights for 90 minutes. I stay 100km from the nearest gym so all my training is done at home.

Favorite exercise?

Rebounding. Who doesn’t love jumping up and down on a trampoline.

Least favorite exercise?

Squats.

How does exercise make you feel?

Exercise makes me feel more confident. When i finish a 2 hour run it makes me feel like I can do anything – like I can conquer the world.

Do you prefer to train alone or with others?

I prefer training alone it is the only “me”  time that i get.

Most embarrassing training moment?

I tried to show a group of ladies how to do box jumps. I misjudged the height of the box and went tumbling over .

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

Water.

Towel.

Mp3 player.

Your next training goal?

I would love to do more intense training. My next goal is to be able to do 20 pull ups and also weight training.

Top 5 songs on your training playlist

Linkin Park – Breaking the habit

LP,Eminem & Alan Walker – Legends never die.

ACDC- Thunder struck.

Imagine Dragons- Thunder

Anything by Redfoo while doing rebounding this keeps me amped.

How has exercise/training/Sport Changed your life?

I was always lazy and unable to enjoy life. But exercising didn’t just change me physically but mentally as well. I love life now! I can’t wait to stand up and make the best of my entire day.

NUTRITION

What’s your favourite meal?

Pizza

OK, now what’s your favourite healthy meal?

Stir fry. Any kind I would eat it for weeks in a row.

How many meals a day do you eat?

Three.

Favourite protein?

Eggs

Favourite fats?

Avo

Favourite carbohydrate?

Potatoes

Do you have a cheat meal / treat strategy?

I have one treat a week. Anything more than that ends up in a non-stop binge.

MINDSET

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

Losing half my bodyweight without using any supplements.

Favorite quote?

“Strength does not come from physical capacity.It comes from an indomitable will”  – Ghandi

Favourite book?

Fallen by Lauren Kate

What inspires and motivates you?

I do! Over the years I have answered this question so many times and every time the answer changed. I use to look at people for motivation and inspiration. But over the last couple of months i have become my own inspiration and motivation.

For what are you most grateful?

Finding the Sleekgeek community. .

Sleekgeek has changed my life.

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

There is no better time to start than now

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

• Do not compare your journey to anyone else’s. Nobody loses weight the same.

• Plan your meals in advance this way you will be less tempted to cheat.

• Keep a daily journal this way you will be able to see if you are eating too much or not enough.

• Make achievable weekly goals . unrealistic goals will only demotivate you.

• Don’t be too hard on yourself. It doesn’t matter if you lose 500 grams or 5kg be proud of your achievements.

The post QA: Stefanie van Eeden (Lost 60kgs) appeared first on Sleekgeek.

Today we speak to charismatic community member Benson Rewu who is known for inspiring the community with his cheerful and powerful messages of positivity. Many Sleekgeeks said they would love to see an interview with Benson to get to know him better so here it is!

Name: Benson Rewu

Age: 28

Location: Nelspruit (Mpumalanga)

What do you do?

I am an educator.

What else do you do?

I am Married with 3 kids. I spend most of my time with my family. We enjoy watching movies together. I am also into health and fitness.

I did my first natural bodybuilding competition in 2017 which took place in Durban. I got second place. It was a big achievement for me. I am giving back to my community by delivering fitness classes and also doing personal training.

I love going around schools doing motivational speaking. Sharing my testimony with the youth, to empower them with hope and vision for the future!

YOU AND SLEEKGEEK

How long have you been a member of Sleekgeek?

It has been a year now.

How did you find Sleekgeek?

One of my friends told me about Sleekgeek.

What is your favourite part of the Sleekgeek Community?

Seeing community members physical transformation and daily inspirations

[Win] a R1,500 voucher to spend at Chrome Supplements and Accessories Click here to enter

YOUR TRANSFORMATION

Describe the “old you” before you made your transformation. How did you get there and what were you like?

I used to play Rugby, I loved it. Until I was picked on about my physique. I was quite small and short. I decided to do something about it. I did not know anything about health and fitness. I started reading books, watching fitness Youtube videos on how to train. That was the best thing I did for myself.

What ignited your initial motivation to change?

People started noticing and asking how I manage to build the muscle that I gained. That inspired me a lot.

What are some of the things that the new you does differently now?

Keeping a healthy eating lifestyle.

Being flexible with my eating plan and and training!

What are some of the things that the new you still struggles with?

Dieting is not one of the easiest things in this world!

If you could give yourself 1 piece of advice to help with that struggle, what would it be?

Rather don’t call it a diet, call it a healthy lifestyle! Because if you cannot do it for longevity, if you “suffer”, then you should find a different eating plan that works for you.

It’s not the end of the world when you have cheated on your nutrition! Be flexible anyway, enjoy life, remember that one step a day will bring you closer to your victory! Your goal is not a event, it is a journey!

Did you plateau, get stuck, or get disillusioned, or even slide backwards a bit on your journey?

That is normal, it is not all the time when things will go as smooth as you want it to be.

At the end of the day, you have to ask yourself, why you started the journey in the first place? That will motivate you to push through the plateau or any barrier you are facing.

Yes I felt like quitting, yes I experienced plateaus, bit I still kept my plan consistent, and that allowed me to reach my goals!

What is better since you got healthy?

I run faster, I feel much more confident and people ask me daily on how to improve their physique. Fitness has taught me to be disciplined with all other areas of my life. Family, work, nutrition and spiritually.

TRAINING

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

Weightlifting

How long have you been training and how did you get started?

I have been training for 13 years. I always wanted to look different and live different. There is power in being different!

I believed that there was more to life than just living and working.

What does your typical workout look like?

Monday: Full Body

Tuesday: Push & 10 Min HIIT training

Wednesday: Pull

Thursday: Legs

Friday: Tae bo (1 hour)

Saturday: Rest

Sunday:Rest

I believe in training with the correct form, and also doing supersets.

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

Squats

Lateral Raises

I believe in spending time on your weak points!

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

Bench press

How does exercise make you feel?

Exercise is my therapy! It does not only benefit me physically, but spiritually as well.

It is a privilege to be able to workout, it is not punishment, but a big blessing to add on our daily lives.

I do not train to be better than anyone else, but I train to be better than I was the previous day! Me against myself! I will never know how fast or strong you are until you put yourself in a uncomfortable position! #PRIVILEGE

Do you prefer to train alone or with others? Why?

I have been training alone for more that 4 years. Training with someone from time to time is beneficial! You are able to test your strength and perseverance!

I guess I have been training alone for so long that I prefer it to stay this way!

I do not have any problem training with a partner!

Most embarrassing training moment?

I was training alone in my colleagues tv room. I remember doing  bench press. I did not use the clips on the sides. The weights moved more to my right arm side and decides to drop down on the floor allowing the bar to bounce back to my left arm side………………the bar collided with his television allowing the screen to burst.

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

Pre workout

Headphones

Food

Your next training goal?

I want to compete in another INBA Natural Body Building competition. This will be my second time competing in the INBA.  I want to get shredded with more muscle mass than my previous competition.

Top 5 songs on your training playlist?

Awake and alive by Skillet

Praying for rain by Black Motion Caiiro

Cannonball earthquake remix by Showtek Justin

Force by Alan Walker

Prod by Nupel beats

How has exercise/training/Sport Changed your life?

As I have mentioned above, training did not just change my physical appearance, but it change my entire view of life.

I have learned that i need to trust myself, break the rules (not the law), don’t be afraid to fail, work hard and give back to those that were there for me.

It is a privilege to be at a place where you can help and inspire those that are working hard to change and develop  themselves!

NUTRITION

What’s your favourite meal?

A burger

OK, now what’s your favourite healthy meal?

A protein wrap!

Favourite protein?

Chicken

Favourite fat?

Avocado

Favourite carbohydrate?

Sweet potato

What’s your nutrition philosophy / approach? [If you have one]

It depends what my goals are, if my plan is to get shredded, I go into a caloric deficit. I eat 2,000 calories a day.

300g carbs

200 g protein

40 g fats

The macros mentioned above got me to second place in the INBA bodybuilding competition.

#Privilege

How many meals a day do you eat?

6

Do you have a cheat meal / treat strategy?

I have one “refeed” day a week where I increase my carbs a little.

Being flexible of course!

[Win] a R1,500 voucher to spend at Chrome Supplements and Accessories Click here to enter

MINDSET

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

Getting my body to 8% body fat.

Favorite quote?

Do not let your talents take you places where your character cannot keep you!

Favourite book?

7 Habits Of Highly Effective People by Stephen Covey

What inspires and motivates you?

Christ

My children

My wife

The fact that we have one life, and that one life may end at any given time!

For what are you most grateful?

My family!

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

Start where you are, use what you have and start making healthier meals with the foods you currently have.

Do not wait for the right time, do not wait for the right nutrition, do not wait to get to the gym! Start where you are and use what you have!

Track your progress, write down and make notes, this is the easiest way to track your progress! Remember to be patient, this is a journey!

Ask yourself why you want to start in the first place?….Your why will push you to the next level?!

Know that health and fitness is a privilege, someone out there is wishing to have what you have, to eat what you eat and to do what you do! Do not take your journey for granted.

Lastly….learn to celebrate you victories, no matter how small they are! Appreciate your efforts!

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

1. Live!
2. Laugh!
3. Small steps a day!
4. It’s YOU against yourself!
5. Give something back to your community!
   
   

The post QA: Benson Rewu (Natural bodybuilder) appeared first on Sleekgeek.

Goolam Vallee is a Sleekgeek Inspirer. He is a moderator on the Sleekgeek team who volunteers his time to help make sure that our code of “Respect, Uplift, Inspire” is upheld.

What has made Goolam stand out in the Sleekgeek community is that voluntarily and consistently posts daily motivational quotes and images which have become an ingrained part of the Sleekgeek experience.

We are very grateful for his contribution and today we chat to him to find out more about the man behind the posts.

Name: Goolam Vallee

Age: 44

Location: Pretoria

What do you do?
I’m a technical auditor in the insurance industry

What else do you do? [Hobbies, non-work stuff, etc]

Fishing, movies, spending time with my sister’s kids and my lady

[Win] a R1,500 voucher to spend at Chrome Supplements and Accessories Click here to enter

YOU AND SLEEKGEEK

How long have you been a member of Sleekgeek?
Around 3 years now

How did you find Sleekgeek?
A friend’s recommendation

What is your favourite part of the Sleekgeek Community?
That it is a non-judgmental, respectful and motivational platform

YOUR TRANSFORMATION

Describe the “old you” before you made your transformation. How did you get there and what were you like?
I was a 2l a day Coke a Cola drinking type person with totally unhealthy habits. I had no zest for life.

What ignited your initial motivation to change?
I recall trying to cut my toenails and I started cramping as well as having shortness of breath with the simplest of tasks. All I wanted to do was sleep and not face the world.

What are some of the things that the new you does differently now?
I had a total 360 degree attitude change. Now I challenge myself daily in all aspects of my day. I am more conscious of my eating habits and go out more often. When possible I enjoy the outdoors (camping)

What are some of the things that the new you still struggles with?
Chocolates and self confidence (still haunts me a bit)

If you could give yourself 1 piece of advice to help with that struggle, what would it be?
Believe in yourself

Did you plateau, get stuck, or get disillusioned, or even slide backward a bit on your journey?
So far the only plateau thankfully is being stuck on a certain weight at gym.

What is better since you got healthy?
My overall attitude towards life

TRAINING

What’s your favourite form of exercise? [Running, yoga, weightlifting, etc]
Weightlifting including a bit of powerlifting.

How long have you been training and how did you get started?
On and off for about 5 years, however as consistent as possible for the past 2.5 years.

What does your typical workout look like?
I train 6 days a week. Legs and chest twice a week and then shoulders and back on separate days.

Favorite exercise? [Distance / pose / movement / etc]
Legs and back.

Least favorite exercise? [Distance / pose / movement / etc]
Shoulders and cardio (hardio lol!)

How does exercise make you feel?
Refreshed

Do you prefer to train alone or with others? Why?
There are times when I enjoy training alone, however, with my team, there’s always motivation and extra muscle soreness the next day !

Most embarrassing training moment?
Tearing my shorts on the leg press ( was only the second leg exercise)

Top 3 things you must have at the gym or in your gym bag?
Wrist straps, elbow sleeves, knee straps and my weight lifting belt.

Your next training goal?
Increase strength and stamina

Top 5 songs on your training playlist?
No music currently (I will get an iPod soon hopefully)

How has exercise/training/Sport Changed your life?
Movement has become much easier and I have less joint pain. I ,can stay longer on the dance floor with my 2 left legs

NUTRITION

What’s your favourite meal?
Supper

OK, now what’s your favourite healthy meal?
Won’t say I have a favorite but I have learned moderation when eating.

Favourite protein?
Fish

Favourite fat?
Fatty cut of beef

Favourite carbohydrate?
Potato

What’s your nutrition philosophy / approach? [If you have one]
I strongly believe in moderation and stopping eating before you’re full.

How many meals a day do you eat?
4

Do you have a cheat meal / treat strategy?
No

MINDSET

Most memorable personal best achievement to date. Something you maybe never imagined you could do?
Became leaner without dropping weight (on the scale)

Favorite quote?
“Be the change you want to see in the world” -Gandhi

Favourite book?
The alchemist by Paulo Coelho

What inspires and motivates you?
Taking care of my family

For what are you most grateful?
The ability to care for others

What do you want to say to other community members who might be nervous or hesitant to make a start?
How badly do you want to transform, will it improve the quality of your life?

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

• Attitude
• Consistency
• Have fun and enjoy the process
• Stay humble
• Try not letting others bring you down

The post QA: Sleekgeek Moderator Goolam Vallee appeared first on Sleekgeek.

Today we speak to the popular and hilarious Jill Scott who has lost 18kgs with Sleekgeek Coaching in the past 6 months. She candidly shares about her journey including her pearls of practical advice and top tips for success. 

Name: Jill Scott

Age: 33

Location: The most beautiful city in the world. Cape Town.

[Win] a R1,500 voucher to spend at Chrome Supplements and Accessories Click here to enter

What do you do? [Job]

I am a Djembe Drum Facilitator and have been running my own business in and around Cape Town for the past 9 years offering drumming as an extra-mural activity at schools and I also host and run events for corporates and private functions such as birthdays and end of year work functions and/or teambuilding.  My job keeps me very active during the year.

What else do you do? [Hobbies, non-work stuff, etc]

I enjoy being creative, while listening to music, adding more plots to my never ending book I have been working on for the last 15 years. (It’s a romantic fantasy adventure of course).

I enjoy spending my free time with people that share the same interests as me such as hiking, camping, hunting for treasure, going on wild adventures, hanging with people who like to play board games at restaurants and who are willing to go through great effort to get our hands on cookie dough Ice Cream and don’t mind if I zone out occasionally due to daydreaming. I’m a big dreamer so I can keep myself entertained for hours.

I enjoy taking photos, making new friends, hosting parties, social events and spending time networking and connecting with interesting people from all over the world.

When I meet someone special and we connect, it makes me happy.

I meet a lot of special people so I guess that’s why I am always so happy.

YOU AND SLEEKGEEK

How long have you been a member of Sleekgeek?

I have been a member when they were still making smoothies with an old fashioned blender and Nutribullet sounded like some kind of diet pill.

I think 2013?

How did you find Sleekgeek?

A friend said to me : “Hey Jill, you like hiking right?”

Me: sure

Friend: There is this guy organising a hike. Do you want to go and join them?

Me: Sure.

That’s how I met Sleekgeek Founder and “bossman” Elan. I got his number from my friend. Saved his number as “Elan Hike”. It stayed like that in my phonebook for years.

The worst thing Elan has ever done to me is make us dance in front of an entire Ct dinner.

What is your favourite part of the Sleekgeek Community?

My favourite part of Sleekgeek is the people that bring it to life every day.

It’s a very safe space. You are quite protected from online bullying which as we all know is a huge problem on social media platforms today.

Sleekgeek’s zero tolerance to bullying and their code of “Uplift, Respect and Inspire” has helped create the culture where people can share their journeys and receive support, advice and encouragement without having to be worried about being subjected to online abuse or judgment.  

The Sleekgeek community also extends beyond the web. I have literally made hundreds of friends, including meeting my best friend through social events hosted by SG.

YOUR TRANSFORMATION

Describe the “old you” before you made your transformation. How did you get there and what were you like?

This is easy. You are young. You start working. You start earning your own money. You start taking more and more shortcuts in your life. You don’t do school sports anymore, so you don’t exercise anymore. You don’t have mom telling you to eat all your veggies before you can leave the table.

You actually have money to buy take away every weekend if you want.

You quickly develop a taste for the fast, convenient and tasty options that present themselves to you as an adult.

Being lazy, going to work, braaing, partying, eating, binge watching movies, drinking while being young helps develop a pattern that I am sure many adults can relate to and watch the bad habits repeat themselves for many years as was the case for the best part of my twenties and one day you, like me, wake up 25kg overweight wondering how you let it get this bad. Except every year you vow this will be the year to fix it, yet every year you end up gaining even more weight.

What ignited your initial motivation to change?

It was the time that I started hitting the triple digits on the scale. The only time I ever want to see 3 digits on a scale is if someone is offering to pay me my weight in gold.

I was struggling to do basic tasks. Years of neglect and ignoring the damage of the bad habits I had developed saw me reach my heaviest last year at 118kg.

I had once again reached a point of absolute discomfort. Tying shoe laces was physically impossible. Climbing the flight of stairs to my flat would leave me gasping for breath. My job left me physically exhausted and I struggled to keep up with the energy required to do my job properly. Going out for an evening would be a recipe for “how to make a fat girl feel depressed”.

Nothing fits, I look shit. I feel shit. I feel uncomfortable. The worst is putting on the outfit you thought in your head you could pull off but you might as well be staring at a big fat “f*** you” when looking in the mirror. This would be followed by tears, horrible accusations that my bf doesn’t love me anymore and “We are staying f******* home because I have nothing to wear”

Sound familiar?

I remember waking up in the mornings, flailing about trying to get up with a lot of effort, placing my feet on the floor and just feeling “unwell”.

I just got to a low point of just feeling so tired of feeling tired and “unwell” and never having the motivation or energy to do the things I knew I loved. I would prefer to stay indoors over weekends, eating copious amounts of junk food and escaping.

My depression was also at its worse during this time.

I went to the doctor and I knew the results were going to be poor.

I expected the concerned lecture from the GP regarding the extra 52kg of obesity weight that I was carrying.

I expected the high sugar reading and the mention of diabetes type 2 and again medication was advised.

I knew the headaches, fatigue, depression, joint pain, back pain and overall poor health was all related to my poor nutrition.

What I wasn’t expecting was the scary high blood pressure reading. I have never suffered from HBP.

So this is what a reality check looks like.

You would think “diabetes type 2” would have been enough the first time scare me into changing my lifestyle and it did. I have tried to lose weight for many years and using different methods too. I have tried it all.

Except the snake diet. I refuse to drink my own pee.

Unless you were willing to pay me my weight in gold.

Kidding*

Anyway, I walked out that doctors rooms that day with my list of doom and I went straight to the Sleekgeek Facebook Group and I made an accountability post that I was going to fight for my life and health starting from that visit.   

That was 6 months ago.

What are some of the things that the new you does differently now?

The biggest and most important step I took was signing up with Precision Nutrition to do their certification. I not only took up the course to study it for myself to educate myself but I signed up with a full year of Sleekgeek Coaching with Sleekgeek co-founder Eric – (Sleekgeek teaches the Precision Nutrition system).

The Sleekgeek Coaching in a nutshell is a coaching style program that focuses on making small consistent healthy choices and therefore helps you build new habits to replace the years of bad ones.

This was a crucial stepping stone as I suffered from years of emotional binge eating. I could lose weight. I knew what to do. But I could only stick to things or routine for a few weeks at the most. The binge eating would always trip me up.

I was quite resistant to the coaching in the beginning as it required daily input, but this was the most simple effective tool that helped me break the “pattern” of me only lasting for a few weeks as having to rock up every day for the pn lessons taught me that true success to weight loss is sustainability and consistency.  

Trying to always choose the “better” choice every day becomes the lifestyle. Not some diet that you try stick to for 10 weeks and then fail on.

The coaching taught me that sustainability can include cake.

Interested in Sleekgeek Coaching?

In March 2019 we are doing a GROUP intake at lower price point than private coaching.
1) Read more about the coaching here
2) Get your name on the WAIT LIST over here if you want to not miss out and be alerted when sales are open

What are some of the things that the new you still struggles with?

Believe it or not but still rocking up every day and doing my Sleekgeek Coaching lessons, studies and staying committed to my training program.

If you could give yourself 1 piece of advice to help with that struggle, what would it be?

Suck it buttercup.

You always liked a challenge anyway?

Did you plateau, get stuck, or get disillusioned, or even slide backwards a bit on your journey?

Yes. I actually have been maintaining over December and January which is amazing as this is the first December I didn’t derail and gain all the weight again but I have been on a plateau for the last 3 months of which I am hoping to actually shake up a little bit with the  current Sleekgeek 8-Week Transformation Challenge.

What is better since you got healthy?

Here is my list of top nine things that got better since I got healthy and lost some weight along with it:

1. My clothes started fitting better and felt more comfortable.
2. I had more energy to do my job.
3. My headaches stopped.
4. My depression bouts became less and less and a trip to the gym would usually help if I do feel low.
5. Walking for hours at the mall is no longer tiring.
6. Sex is great. Giddy up cowboy!
7. My running time on trails is improving and it’s nice not dying on the trails anymore.
8. I can reach the top of the steps and greet my bf without having to wait 5 minutes to get my breath back.
9. I can shave my legs without worrying if that’s my kidney or spleen that’s been crushed in the process.

I just  FEEL so much better.

TRAINING

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

Trail Running and Powerlifting.

’Strong Girls lift each other up’

Nothing is more attractive to me then a woman who can carry her own bags if need be, can change a tyre, lift heavy shit and could give you a run for your money if you had to arm wrestle with her.

Strong is sexy.

How long have you been training and how did you get started?

I have been messing around with trail running for about 3 years now. I say messing around because its 3 years later and I still seem to be where I was 3 years ago. I am a very slow runner and years of tripping up and setbacks has never seen me make any true progress.

Despite this, we have done some crazy trail events that honestly I don’t even know what drugs I had to take to make it.

My PW time. (Personal worst ) for a 21.5 km Trail over a mountain was just over 6 hours.#

I am being quite hard on myself. I have been staying jogging fit over the last 6 months and I am currently running a 5km in about 42 minutes which is still very slow but this is the fastest times I have ever had and managed to maintain for a period stretching more than just a few short weeks.

I was also introduced into the world of powerlifting through a 6 month competition I won and entered my first powerlifting competition in 2016. I had a lot of fun. I came last but as a complete newbie, I was pretty happy with my 70kg bench press. So along with trail running, I have always included weight training in my training from this powerlifting experiencing and if you ask me what’s better to lose weight, my answer for woman is always lift heavy shit.

Leave the cardio for when you chase your husband to unpack the dishwasher.

What does your typical workout look like?

Sustainable looks like this:

Running: 2 – 3 times a week (15-20km a week)

Weight Training: 2 – 3 times a week. (40 mins)

Swimming:  Every Monday. It’s part of my active recovery.

Rest day: 1-3 depending on the week’s activities.

Focused Training:

Running: 4 – 5 Times a week

Weight Training: 4 sessions a week.

Swimming: When I can

Rest Day: 1

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

Powerlifting: Picking up anything heavy that feels like you could get away with dragging a body into the woods by yourself.

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

Don’t tell me do to anything that makes my t-shirt fly up as my belly tries to escape.

Burpees, skipping, jumping, Jumping Jacks. Mountain climbers, sit-ups.

These are all shit for women with tummies unless you wear a fricken costume or customize a sleeping bag with holes for your legs and arms.

How does exercise make you feel?

Tired.

It makes me feel tired.

Do you prefer to train alone or with others? Why?

I enjoy either. I like doing my own thing and being my own boss means I can go to the gym any time any day. So I prefer to not commit to having a gym buddy etc I love training with my friends but we all have a great understanding of when and how we train.

I love helping people and would love to help woman become more confident in the weight section of the gym.

Most embarrassing training moment?

Just have a convo with me. I have this weird condition where I think faster than the words can come out my mouth which means sometimes I say things that make no sense and also I sometimes get words mixed up. Instead of lawn mower, I will say mawn lower. I also really struggle to pronounce big words. Nicola is going to be laughing a lot when she reads this section of the interview.

I’m extra special this way.

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

Juice

Music

Awesomeness

Your next training goal?

2019 is one action packed year.

In April we are very excited to announce our first official Sleekgeek Trail Team that will be travelling and partaking in the Augrabies 2-day stage race. I am currently training for that.

Then we face Mount Kilimanjaro in September!

Myself and well know Sleekgeeks Nicola Davidson and Hermien Elago are raising funds for our chosen charities, to create awareness for diabetes and depression.

Top 5 songs on your training playlist?

Immortality – Cartoon

My Heart – Different Heaven

You me- Disclosure

Dirty Paws  – Monsters and Men

Best Female Vocal Dubstep Mix (Colab)

How has exercise/training/Sport Changed your life?

It has definitely helped me get stronger. With trail running, the strength training has been a huge advantage and also with my job as I carry a lot of equipment.

I think also as a woman living in a world where we feel we always need to be on our guard and alert, I feel more confident as I grow in strength and having the knowledge that I could run or jog for 10km over tough terrain in any weather is empowering.

NUTRITION

What’s your favourite meal?

Rump!!

Just give me meat. LOL!

OK, now what’s your favourite healthy meal?

Salad.

Hands down. I love the stuff.

But add avo and those bacon croutons. Haha.

What’s your nutrition philosophy / approach? [If you have one]

“If you want to weigh less, eat less”

And

“Sustainability includes cake”

How many meals a day do you eat?

Gosh. To be honest, I don’t follow a set eating meal routine. As per the Sleekgeek Coaching I eat when I’m hungry.

Some days this means I eat maybe two meals during the day. Some days it means I ate 3 or 4 times. Sometimes I wake up hungry and will have a big breakfast. But most mornings I don’t eat breakfast and I only eat after 12. Sometimes I’m busy all day and only eat at 9pm.

But I always eat slowly and mindfully and try get my macronutrients (protein, carbs and fat) in.

Do you have a cheat meal / treat strategy?

No.  I don’t believe in good or bad food.

I just try make better choices.

If I’m going out for dinner to a restaurant at night, I would tend to have a very light lunch, something like some protein such as a shake or an egg or tuna or biltong and keep macros aside for  the evening out should I wish to have some wine or carbs or dessert or all three!

Why not!

It’s about balance.

MINDSET

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

Completing my first half Marathon in 2017 and the Drakensburg 2-Day Trail in 2018 at over 100kg and not having had a long time to train due to an ankle injury were massive cause for celebrations in Jill town.

Favourite Quote

“After Winter, must come Spring”

Favourite book?

Fantastic Mr Fox! By Roald Dahl

What inspires and motivates you?

Music inspires me as it’s the heartbeat of all my dreams.

I visualise and then set goals to help reach those dreams.

Music plays a huge role in how much passion I feel towards certain projects and goals.

It’s why I train and jog with music 99% of the time. At home I am plugged into music 80% of the time.

Lyrics move me. Songs inspire me.

Legends never die.

For what are you most grateful?

I think I am most grateful for having the chance to have been loved and loved.

And im grateful that my cat doesn’t leave hair everywhere.

Wait…was this answer supposed to health related?

My bad.

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

Come to the dark side. We have chocolate here.

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

1. You are not going to be able to give up sugar for 21 days like you tell yourself. Same goes for any other food group you have decided to place the blame on for making you fat (be it bread, pasta, chips, coke)
2. There are no good or bad foods.
3. Ditch the saying “I’ve fallen off the wagon again’.
4. Have the chocolate but then have the veggies too.
5. If you want to look good, focus on nutrition. If you want to look good naked, then exercise as well.
   
   

Have some fricken fun man. You only have one life.

Get Dirty!

Laugh from your Belly!

Love!

Die with peace.

The post QA: Jill Scott down 18kgs with Sleekgeek Coaching appeared first on Sleekgeek.

Jasmine Harris is a Sleekgeek Inspirer. She is a Facebook Group moderator on the Sleekgeek team who volunteers her time to help make sure that our code of “Respect, Uplift, Inspire” is upheld.

What has made Jasmine stand out in the Sleekgeek community is that she has the accolade of owning the most Sleekgeek merchandise in the community and has earned her reputation as a Sleekgeek Super fan! Always at the ready to show up, lead and participate.

We are very grateful for her contribution and today we chat to her to find out more about the lady behind the posts.

[Win] a R1,500 voucher to spend at Chrome Supplements and Accessories Click here to enter

Name: Jasmine Harris

Age: 40

Location: Cape Town

What do you do?
I am a finance clerk at a Geotechnical Engineering company.

What else do you do?
Besides working on people’s nerves LOL? I love to read, spend time with loved ones, watching movies and series, listening to old school (90’s) music and making soap.

YOU AND SLEEKGEEK

How long have you been a member of Sleekgeek?
I joined end November 2016

How did you find Sleekgeek?
It was one of the suggested groups on my FB feed. I joined and was immediately hooked.

What is your favourite part of the Sleekgeek Community?
The support of complete strangers, as well as the no-nonsense, saying-it-like-it-is approach from Elan’s live videos.

YOUR TRANSFORMATION

Describe the “old you” before you made your transformation. How did you get there and what were you like?
I was always a skinny person, even after having my daughter. I only started piling on the weight when my marriage was falling apart. I found comfort by eating away my feelings of hurt and failure.

My life consisted of going to work and going home. Most weekends I’d spend the entire time in bed. It took me a long time to forgive myself for the emotional and physical abuse I allowed to happen in my marriage.

I’ve always been an introvert, finding it difficult to allow people to get to know me. To an extent, this still rings true.

What ignited your initial motivation to change?
I was obese, miserable, uncomfortable and suffering from depression. I had to hold my breath while clipping my toenails. When I smiled, my eyes were hidden behind my fat cheeks. I looked and felt older than I was. Basically I was living on autopilot.

What are some of the things that the new you does differently now?
Thanks to Sleekgeek Coaching, I eat slowly until 80% full. Running makes me happier than I ever thought would be possible, seeing I used to be a professional couch potato. I don’t avoid the camera anymore. Pic, or it didn’t happen, right?

What are some of the things that the new you still struggles with?
Being consistent with a workout plan. I can be 100% with my food choices, but I still have to talk myself into putting on my workout clothes and getting started.

If you could give yourself 1 piece of advice to help with that struggle, what would it be?
I deserve better, so I should do better to be better.

Did you plateau, get stuck, or get disillusioned, or even slide backwards a bit on your journey?
Yes, I didn’t even want to participate in this interview because I felt like a failure. I haven’t reached my body goals yet, but giving up is NOT an option. I recently discovered photos of exactly 20 years ago where I was fit and healthy.

This year I will strive for that consistency again so that hopefully 20 years from now when I look at my photos, I’d be proud of 2019 me like I am of 1999 me. My comeback will be greater than my setback.

What is better since you got healthy?
I’ve met some amazing people since joining Sleekgeek and participating in social events like running races and “Sleekends”.

They’ve improved the quality of my life as I am a lot happier. I now have FOMO for races I cannot attend. In a nutshell, Sleekgeek has helped me see that I am worthy of being loved by myself and others. I no longer feel trapped and isolated by my depression.

TRAINING

What’s your favourite form of exercise?
Running and weights

How long have you been training and how did you get started?
I started running beginning of 2018 only. Mid last year I started incorporating weights in my workouts as well.

What does your typical workout look like?
When I’m following my training plan for my half marathon, it includes running, cycling and strength training.

Favorite exercise?
When I run, I feel alive and free.

Least favorite exercise?
Burpees! I hate them, but I still attempt it every now and then.

How does exercise make you feel?
It’s a progression from “I don’t want to do this”, to “OK, this isn’t so bad” to “I deserve a gold medal” when I’m done

Do you prefer to train alone or with others? Why?
I prefer training alone as it gives me time to clear my thoughts.

Most embarrassing training moment?
My first cardio induced orgasm at gym, in full view of my trainer.

Top 3 things you must have at the gym or in your gym bag?
Water bottle plus my Sleekgeek towel and cap, because I have to #represent.

Your next training goal?
To improve my 5km, 10km and half marathon times.

Top 5 songs on your training playlist?
90’s rap from Tupac, Eminem, DMX, Heavy D and Snoop.

How has exercise/training/Sport Changed your life?
I can clip my toenails without fear of fainting! It’s a good stress reliever. I am a lot happier in all aspects of my life. I’ve conquered a literal and figurative mountain. Simply put, it’s given me a new lease on life.

NUTRITION

What’s your favourite meal?
All of them

OK, now what’s your favourite healthy meal?
Chicken and veggies.

Favourite protein? Chicken

Favourite fat? Avocado

Favourite carbohydrate? Sweet potatoes

What’s your nutrition philosophy / approach?
Keep it simple. I hate doing dishes so I cook an entire meal in one pan.

How many meals a day do you eat?
Mostly 2, sometimes 3.

Do you have a cheat meal / treat strategy?
Weekends I do intermittent fasting and usually have my first meal about 5pm.

MINDSET

Most memorable personal best achievement to date. Something you maybe never imagined you could do?
I never imagined I’d be running at all, so all my races last year have been phenomenal memories to me, especially the two half marathons. I climbed Lion’s Head twice and hope to conquer Table Mountain this year.

Favorite quote?
“Believe you can and you’re halfway there” by Theodore Roosevelt

Favourite book?
I recently received a copy of Robin Sharma’s The Greatness Guide and it’s something I will treasure forever.

What inspires and motivates you?
To make beautiful memories with my loved ones.

For what are you most grateful?
The love and support of my better half, my best friend and my running partner, and most of all, for Sleekgeek Founders Elan and Eric’s encouragement.

What do you want to say to other community members who might be nervous or hesitant to make a start?
There is nothing to fear but fear itself. Sleekgeek encourages you to live your best life, so why would you not want to do that?

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

• Start with small, doable changes.
• Focus on winning one day at a time.
• You don’t have to be perfect, because perfect is unattainable.
• Change doesn’t happen overnight, so practice having patience.
• When you feel overwhelmed, reach out on Sleekgeek, there’s always someone online and willing to help.

It is never too late to start. Don’t be afraid of sharing your journey. You never know who you may inspire.

I think I am the Sleekgeek with the most SG merchandise. I #represent whenever I can. Elan and Eric invest so much of their time into free content for everyone, so my way of thanking them is by supporting their online store.

People would always ask me what Sleekgeek is about when I wear one of my Tees or caps, so I hope I’m doing my bit to contribute to the Sleekgeek mission to help 1 million people live a better life.

The post QA: Jasmine Harris down 17kgs and loving life! appeared first on Sleekgeek.

Today we speak to Cape Town Sleekgeek “live wire” Courtney Strauss who has not only lost 45kgs on her personal journey but also popularised herself in the community. She is a 8-Week Challenge team leader and known for sharing her workout videos in the Facebook group. 

Name: Courtney Kelly Strauss

Age: 34

Location: Parow, Western Cape

What do you do? [Job] Operating Theatre Practitioner

What else do you do? [Hobbies, non-work stuff, etc] Play Softball, sing and gym has become a hobby. I like reading as well as a good movie or series.

YOU AND SLEEKGEEK

How long have you been a member of Sleekgeek?
Since September 2017

How did you find Sleekgeek?
My Sister introduced me to Sleekgeek. I joined but hardly interacted. I suppose at first I never really knew what it was about.

What is your favourite part of the Sleekgeek Community?
Meeting new people and sharing weight loss tips.

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 takeaway junky – everything I saw I ate even if I was not hungry. I guess I was pushed over the edge with my mother’s passing.

I lost all motivation to remain health. I soon started working and earning my own money. Then I began eating and eating and eating….I buried issues I suppose? – Depression being one of them.

What ignited your initial motivation to change?
Honestly, I was getting dressed one day and my daughter says to me, “Mommy you have a big tummy.” – that broke me.

What are some of the things that the new you does differently now?
I stay away from takeaways… Savoury snacks is my downfall so I steer clear of them. If I do indulge in a cheat meal it will be one day and one meal, not the whole day.

What are some of the things that the new you still struggles with?
Remaining motivated to eat healthy everyday – it’s a constant battle making the right choice.

If you could give yourself 1 piece of advice to help with that struggle, what would it be?
Take it one meal at a time.

Did you plateau, get stuck, or get disillusioned, or even slide backwards a bit on your journey?
Oh yes! Many times, I have been trying to lose weight for years and I kept giving up because my progress was slow.

What is better since you got healthy?
I have more energy. I am more productive at work. I’m not as moody…lol. My skin has improved – I use to get pimples, but they are less now.

TRAINING

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

How long have you been training and how did you get started?
I have been seriously training for 2yrs now. I felt that doing home workouts was not giving me the results that I wanted, so I joined a gym….best decision ever!

What does your typical workout look like?
Mondays: HIIT (High intensity interval training)
Tuesday: Upper body weights
Wednesday: HIIT
Thursday: Legs weights
Friday: Abs
Weekends I do sport.

Favorite exercise? [Distance / pose / movement / etc]
Weighted Squats

Least favorite exercise? [Distance / pose / movement / etc]
Burpees…hahahaha

How does exercise make you feel?
Like I’m on top of the world….you can say it’s my ‘drug’.

Do you prefer to train alone or with others? Why?
Both! I can motivate myself to train alone and I love training with others – it motivates me to push harder.

Most embarrassing training moment?
When I started out with my weight training I was still very green and no one told me that eating boiled eggs before gym was a bad idea! Well let’s just say the gym was filled with interesting odours at the end of my gym session

Top 3 things you must have at the gym or in your gym bag?
My headphones, my skipping rope and my SG branded hand towel

Your next training goal?
Calisthenics! I want to be able to use my bodyweight to do handstands, human flag…etc.

Top 5 songs on your training playlist?
Anything by Daddy Yankee
Lose yourself – Eminem
Pink (any song)
ACDC Highway to Hell
Get Ready – Mase

How has exercise/training/Sport Changed your life?
In sports I am the second fastest player in my team. My kids look at me and say they want to be as strong as me.

Last year I was chosen to play softball against an American team. I can easily do a 1 hour softball training session without passing out haha!

NUTRITION

What’s your favourite meal?
Steak, Spinach and feta and sweet potato.

OK, now what’s your favourite healthy meal?
Steak , Spinach and feta and Sweet Potato hahahaha

Favourite protein?
Steak

Favourite fat?
Avocado

Favourite carbohydrate?
Sweet Potato

What’s your nutrition philosophy / approach? [If you have one]
I basically just incorporate the four food groups….Carbs, protein, healthy fat and greens
“Have the four, you will soar” – Corny I know.

How many meals a day do you eat?
4 meals

Do you have a cheat meal / treat strategy?
On a Sunday I treat myself to ice cream, I make sure my other meals are just below my calorie deficit when I do indulge in the dairy goodness

MINDSET

Most memorable personal best achievement to date. Something you maybe never imagined you could do?
I did my first pull up last year. My dream of having enough upper body strength to pull myself up…awesome!

Favorite quote?
“The only way from Rock Bottom, is UP!”

Favourite book?
Francine Rivers

What inspires and motivates you?
My Sister

For what are you most grateful?
My second chance…

What do you want to say to other community members who might be nervous or hesitant to make a start?
It’s a stepping stone to a better you. If we are afraid to walk into the light, we will always be in the dark.

If it doesn’t challenge you, it doesn’t change you.

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

1. One meal at a time
2. Don’t complicate things, keep it simple
3. Ask for help in the gym, people are willing
4. Don’t give up, its slow progress, but it’s still progress
5. Enjoy the journey

The post QA: Courtney Strauss loses 45kgs and inspires others appeared first on Sleekgeek.

One of the things that makes Sleekgeek great is the awesome extended team of people who volunteer their time. One of those is the inspiring Raquel Floris who is a Sleekgeek Facebook Group Moderator and role model.

She volunteers her time to help make sure that our code of “Respect, Uplift, Inspire” is upheld. We are very grateful for her contribution and today we chat to her to find out more about the woman behind the posts.

Name: Raquel Floris

Age: 32

Location: Pretoria, South Africa

What do you do? [Job]
I work on a survey that produces retail trade sales statistics.

What else do you do? [Hobbies, non-work stuff, etc]
I do yoga, go to theatre and I run half marathons.

YOU AND SLEEKGEEK

How long have you been a member of Sleekgeek?

I joined the Sleekgeek Group on Facebook in June 2016

How did you find Sleekgeek?

I posted a transformation photo on my personal Facebook page and a friend commented that my transformation reminded her of her Sleekgeek journey. I was curious to find out what she meant and looked up Sleekgeek on Facebook.

What is your favourite part of the Sleekgeek Community?

The supportive community. The community has been great at cheering for 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 unfit. I did not exercise. I did not know what to cook or so I told myself. Buying takeaways for breakfast, lunch and supper was normal. I loved sugar and there was always tubs of candy in my cupboards.

I stopped exercising when I moved to Pretoria after varsity, two years later my son was born and I guess the stress of being a young mother and taking care of a household made me care less about anything else. 

What ignited your initial motivation to change?

I felt like my weight was spiraling out of control. I was very unfit and it frustrated me to be out of breathe when I walked up flight of stairs. I always thought if I had to ever run from danger, whether our building at work caught on fire or being chased by criminals that I would not be able to save myself. I would often feel guilty and disappointed in myself before I even ordered junk food. I would lie awake at night feeling bad about my weight but I knew it was my lack of exercise and choice in food that got me there. I knew I could do better. I knew I was once fitter and I knew I could make healthier food choices.

What are some of the things that the new you does differently now?

I always take meals with me to work. I meal prep.

I make it a priority to stay active. Whether I go to the gym, run or do yoga, I am active. I am surrounded by friends who are active too. 

My weekends consist of fitness or physical activities. 

I strive to improve my relationship with food and not live a life where I feel guilty when I’m eating anything. 

What are some of the things that the new you still struggles with?

Getting enough sleep. 

If you could give yourself 1 piece of advice to help with that struggle, what would it be?

Go to bed earlier. 

Did you plateau, get stuck, or get disillusioned, or even slide backwards a bit on your journey?

I had an injury last year, does that count? I’m currently building fitness and my physique again. Keeping a positive mindset is key. 

What is better since you got healthy?

I think socially I am so much better off because I am more confident. I try to stay motivated and thus I am ready to be supportive and help others stay motivated too. 

TRAINING

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

Plyometric exercises

How long have you been training and how did you get started?

I opened a gym membership in January 2015. By September that year, I had only attended gym four times and decided to open an account for my then 5 year old son too as I did not know what to do with him while I was at the gym. He loved the kid’s area at the gym and he would often say, “let’s go to the gym, Mommy.”

I remember watching an episode of The Ellen Show and Terry Crews said, “Just go to the gym, relax and have fun. The habit of working out is more important than the workout.” So my first goal was just to make it a habit of going to the gym. I tried to improve my attendance each month. And with my sons encouragement I created the habit of going to the gym.

What does your typical workout look like?

If I am not road running or attending a yoga class, I am weight training at the gym or doing an hour HIIT workout. I do a combination of these activities in the week.

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

Deadlifts, Burpees & Mountain Climbers with gliding discs.

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

Reverse lunges

How does exercise make you feel?

Powerful! Strong! Amazing!

Do you prefer to train alone or with others? Why?

On the road, I prefer to train with my running club for extra motivation and support.

In the gym, I love weight training on my own, I am in my own world and I can push myself. 

In the studio, I enjoy a group yoga class and group HIIT workout. I am still learning yoga and functional training is a workout that is fun to suffer with other people (haha). 

Most embarrassing training moment? 

I have fallen while running before haha! 

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

• My Sleekgeek gym towel – Get your own at www.sleekgeek.co.za/shop
• My Sleekgeek “BE YOUR OWN HERO” wristband.
• Water bottle

Bonus item: My iPhone for selfies.

Your next training goal?

Currently trying to get to a 6 minute running pace and with that I want to improve my Two Oceans Half Marathon time. Last year I did it as my first ever half marathon in 2 hours and 37 minutes.

Top 5 songs on your training playlist?

Since I have started road running I don’t train with music much. But these remain on my Gym Playlist for when I need motivation:

• Put your hands up for Detroit (Fedde Le Grand)
• She Wolf (by David Guetta) 
• When love Takes Over (by David Guetta)
• In My Mind (Dynoro & Gigi D’Agostino)

How has exercise/training/Sport Changed your life? [Made it better, etc – please be specific]

I have a more positive outlook to life. I am much friendlier and approachable. I RUN!

NUTRITION

What’s your favourite meal?

Give me Boerewors and slap chips any day.

OK, now what’s your favourite healthy meal?

Grilled chicken and roasted vegetables.

Favourite protein? Steak.

Favourite fat? Cashew nuts.

Favourite carbohydrate? Potatoes.

What’s your nutrition philosophy / approach? [If you have one]

I keep the mindset, “I can eat anything but just not right now.” I know that I am not depriving myself from eating anything I absolutely want to but it also means I choose to eat healthier right now.

I feel like growing up, we were so greedy and always saying “yes” when people offered us something delicious and I want to break away from the idea that I must have it now. There are restaurants and confectionery stores all over the country, if I want cake later, I can always buy it later.

I don’t have to eat it because it’s right in front of me. With that said, don’t be a “giemba” is one of my philosophies too. It means, don’t be “greedy” in English. Basically, know your portion sizes whether healthy or cheat meal. 

How many meals a day do you eat?

Typically, I eat three main meals and 2-3 snacks in between.

Do you have a cheat meal / treat strategy?

If I am in the mood for something less healthy I would just replace a meal with it and not over eat. But I also try to keep my snacks tasty so a muffin could be part of my daily meals too.

MINDSET

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

Running my first half marathon. I have always said “I don’t like running” but I ran my first 10KM in October 2017 to celebrate my two year weight loss transformation anniversary and then decided to enter the Two Oceans Marathon 21.1KM event. Although I was not chosen in the draw, I was blessed with a substitute entry and ran my very first half marathon on 31 March 2018.

Just being there at the start line, after the first gun went off, listening to Chariots of fire playing was probably the most amazing feeling ever. I felt like a real athlete.

What inspires and motivates you?

The ability to do all these amazing things with my body motivates me. I love being fit. I love being able to run. I love challenging my body. And I really want to grow old and be a fit granny. This lifestyle has made me look forward to maturing. I was once someone afraid of getting old, not anymore.

The people who are differently abled and making the best out of their bodies really inspire me so much. I run road races and I get inspired by runners who are amputees and physically challenged. People, are making NO EXCUSES, and making the best of their ABILITIES, so why would I be sitting on my couch at home with this body that is able.

My motivation to eat healthier stems from the fact that I need to nourish and fuel my body to do all these things. And most importantly, go to bed every night and feel proud of the decisions I have made with my body.

For what are you most grateful?

The opportunity to start over. I was fit in university and then unfit and unhappy in my twenties and I am just really grateful I have this second chance to be happy and healthy again.

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

It is never too late to be the person you have always envisioned yourself to be. Fit, strong and people with amazing physiques work hard to be where they are. They are not special. They are not better than you. They are just people determined to reach and obtain certain lifestyle and training goals. Just try one little thing that could make a difference.

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

1. Focus on creating habits. Exercise regularly. If you only have two free afternoons to go for a walk or run per week, USE IT. As long as you are doing it regularly, your health will improve.

2. Plan what you are going to eat for the day in the morning or night before. Before you go to a restaurant, plan what you are going to eat, “chicken and salad anyone?”

3. Surround yourself with positive and supportive people. Find people who will support you on your journey, talk to them, hang out with them, and in turn be supportive to them too. Thank goodness for the Sleek Geek community! Need to meet likeminded individuals? Attend Sleekmeets and events.

4. Ignore negative talk. I have learnt that people will always have comments to make. When you are overweight people make comments, when you are trying to lose weight people will make comments and when you are living a healthy lifestyle people WILL have comments to make. Let them talk. They have the right to speak. You don’t have to listen to them. Just be committed to your healthy lifestyle and your goals.

5. Learn as much as you can and make decisions based on your own findings. There is a lot of nutritional and fitness information on the internet and in books and it can become overwhelming. Find a fitness professional you can trust and consult with them. But most importantly, trust your own instincts and see how certain foods and exercises make you feel. If it works for you, do it. If it doesn’t, don’t be afraid to change something. Just stay active and eat healthy. All the best!

The post QA: SG moderator Raquel Floris 30kgs down appeared first on Sleekgeek.

Name: Sandra-Diana MacKenzie

Age:36

Location: Cairo, Egypt. (Previously Northcliff Johannesburg)

What do you do? [Job] I’m a FS1 teacher in and international school in Cairo.

What else do you do? [Hobbies, non-work stuff, etc]
I try to gym as often as I can. The gym is my happy place. I also read a lot about the advancements in special needs teaching, as to help more children. And I watch many horror movies.

YOU AND SLEEKGEEK

How long have you been a member of Sleekgeek?
I joined sleekgeek in 2015. So going on 4 years now.

How did you find Sleekgeek?
My older brother invited me join in 2014, when we decided to try Banting. I felt very uncomfortable in the group as everyone was living their best life and I was struggling to come to terms with my ever growing chocolate addiction.

When I was finally ready to sort my mind out, I rejoined the group and have never looked back.

What is your favourite part of the Sleekgeek Community?
Once I had joined on my own free will, I found the group to be a safe place to talk about my daily struggles and to support fellow sleeks who where going through the same struggles.

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 known as the fat kid. I was put on Weighless when I was 4 years old. So I don’t really know how l  got there, but I have always been there. I was sluggish, unfit, shy and the life of the party all in one person.

I used my sparkling personality and great sense of humour to hide behind the fact that I had an extremely low self esteem. At my heaviest, I weighed 165kgs. I couldn’t sit in normal chair and I couldn’t really buy any nice clothes.

I also tried every fad diet to lose weight. But nothing worked.

What ignited your initial motivation to change?

When my son, who is now 11 years old, started school the other children use to make fun of him because of me. I could never run the parents race at school sports events.  I used to get tired walking up all of the school stairs. It was a huge eye opener for me.

What are some of the things that the new you does differently now?

Well, I am now probably fitter than most moms. I work out when I can, I plan my meals weekly and hardly ever divert from my plan. But most importantly,  I believe that I am worthy of this life.

What are some of the things that the new you still struggles with?

For me, growing up, we didn’t have a lot of money, so I used to  eat more than I should have, incase there was no next meal. I still struggle with this mentality. Even though I’m in a great position in life, I still have this “ But what if I get hungry?”

If you could give yourself 1 piece of advice to help with that struggle, what would it be?
I have to remind  myself that I will never be in that position again, and that it’s ok to be hungry sometimes.

Did you plateau, get stuck, or get disillusioned, or even slide backwards a bit on your journey?

Yes. The first big Iot of weight I lost I didn’t manage to keep off. I went back to my old habits of chocolates and chips all day.

But recently, I hit a plateau and was stuck on 100kgs for 3 weeks. It was as if the universe was laughing at me. Taunting me. But I wasn’t doing it for the scale. I was doing it for me. So I kept pushing on and eventually I broke into double digits. It was the best day of my life. The old me would have given up and thrown in the towel. But not this time.

What is better since you got healthy?

Every little  thing is better. My self esteem, my health,  my digestive system. The way people see me. Like really see me.

TRAINING

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

When we were in South Africa we used to do parkruns and we got our 50^th before we left. But here in Cairo, its difficult to run like back home. There are running groups, but none in my area. So I try to get my steps in at work, by running with my children. I also “run” on the treadmill at gym and I love using the machines. But I have to say my favourite exercise is walking.

How long have you been training and how did you get started?

I first joined the gym in 2016 when I entered the Sleekgeek 8-Week Challenge. We also joined parkrun then too.

What does your typical workout look like?

I always warm up on the treadmill, maybe for 20mins at 6kms per hour. Then depending on what day it is, I use the gym machines either for arms or legs. And then 20mins on the bicycles.

I also plank every morning and do sit ups and push ups before work.

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

To be honest,  I love planking. When I first started out, I could only manage 6 seconds. Now I can probably go over 120 seconds. And I love swimming, so bring back summer please!

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

BURPEES!

How does exercise make you feel?

After I finished at the gym, I walk home. And I feel like I’m on top of this world. Untouchable. I feel alive.

Do you prefer to train alone or with others? Why?

I love to workout alone. I can go at my own pace. I can push myself if I want, take it easy if I want. Because I’m doing it for me.

Most embarrassing training moment?

I didn’t notice that I was singing along, out loud, to Beautiful People by Marilyn Manson. It was only when I got of the treadmill and the guy next to me clapped that I realised. I was so embarrassed.

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

My own hand towel. My water and my deodorant

Your next training goal?

I want to run the Pyramids Marathon. They had one a few weeks back, and I had such FOMO. Next year I want in! And there is no short race, they start on 18km So I best get my ass into gear!

Top 5 songs on your training playlist?

• Beautiful people – Marilyn Manson
• Got to get through this- Daniel Bettingfield
• The art of losing- American Hifi
• Come out and play – The offspring
• Sexy chick – Akon and David Guetta.

How has exercise/training/Sport Changed your life?

I used to be a couch potato. Now I want to be active. I want the rush of adrenaline. I want to show myself I can do it. And obviously, my body is fitter and healthier and I want to show it off, I no longer want to hide behind my tshirt.

NUTRITION

What’s your favourite meal?

Roast chicken, roast vegetables and couscous.

OK, now what’s your favourite healthy meal?

Lol. The same.

Favourite protein?
I love me a huge piece  of steak!

Favourite fat?
I only use butter in everything. Yum!

Favourite carbohydrate?
Whole wheat bread!

What’s your nutrition philosophy / approach? [If you have one]

I eat a small meal when I’m hungry.  I don’t eat when society says I must eat.

How many meals a day do you eat?

I Eat 5 small meals a day. Breakfast at 8am, then  around 11am, at 1pm, at 4pm and dinner at 6pm. But again. ONLY if I’m hungry.

Do you have a cheat meal / treat strategy?

I have a cheat day on a Saturday, if I  feel like eating a chocolate or some gums I eat them. I don’t really have cheat meals as I always order food that I can freeze the leftovers. And frozen hamburgers are nasty

MINDSET

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

My family and I entered the Hollard JURA in 2017, not only did we finish it, but we also won the best dressed family and won R3,500. It was one of the best days of my life. From going from couch potatoes to doing this, it was magical.

Favorite quote?

I’m not done yet.

Favourite book?

I don’t really read books much. Only for research purposes.  But I have started reading Mr Mercedes by Steven King.

What inspires and motivates you?

Seeing all the amazing transformations on Sleekgeek inspires me. And seeing my sons children grow up motivates me.

For what are you most grateful?

I’m grateful for the amazing opportunity that I was given to sort my life out.

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

Never give up. You will always have bad days. But don’t let those become bad years.

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

1. Consistency is king. Rome wasn’t built in one day, neither will your new body.
2. Don’t give up.
3. Drink lots of water.
4. Eat slowly and mindfully, when you are actually hungry.
5. And do it for yourself.

The post QA: Sandi MacKenzie lost 70kgs appeared first on Sleekgeek.

We have recently been expanding the Sleekgeek team so that we can service our community better and grow our Health Revolution by making quicker strides towards our vision of changing 1 million lives!

We hired “fit-mom” and experienced coach Tash King part-time to make magic with content management and creation. She will be taking over much of my and Eric’s work so that we can focus on building other valuable areas to grow our Sleekgeek dream.

Tash has a rare combination of skills and brings a wide range of expertise to our team. Not only is she a highly qualified fitness and nutrition coach with a speciality in pre and post natal women but also has a long background in content, marketing and media. She is also a lovely human! (a key pre-requisite to work for Sleekgeek.)

So we asked her to complete our standard QA so that you can get to know her better!

Name: Tash King

Age: 32

Location: Cape Town

What do you do? I wear many hats! I am a coach at Cape CrossFit specialising in Pre and Post Natal health and fitness and I am Precision Nutrition Coach. I am also a Content Creator and Social Media Manager.

What else do you do? I run around after a wild little 2 year old and my partner. I lift weights. I eat delicious food. I read and collect books. I often tend to break out sick dance moves to my favourite music and sing horribly along without knowing the words. 

You and Sleek Geek

How did you find Sleekgeek? I found Sleekgeek via the founder Elan – he and I trained together way back in the day when he was still a CrossFitter

How long have you been a member of Sleekgeek? Since 2013

What is your favourite part of the Sleekgeek Community? The positivity and the genuine desire to help each other out. Every question or interaction is responded to from a place of caring and understanding. That’s a pretty special thing on a forum so huge. 

I am super excited to be able to share my knowledge within the community. I have always been drawn to health and fitness as a means to create positive change and to be able to play a role in changing others lives via Sleekgeek is pretty damn cool. I am really looking forward to going on this journey with all of you, members and SG team.

How am I going to help change the world with SG? Showing up everyday and bringing my best whether it be Instagram posts, creating content or answering questions. I think that changing the world will happen when you are 100% invested and passionate about what you do and I am 100% invested and passionate about what I do.

I am very lucky that I can go to “work” and combine 2 of my favourite things: content creation and social media as well as health, nutrition and fitness.

YOUR TRANSFORMATION

Describe the “old you” before you made your transformation. How did you get there and what were you like?

I have 2 points in my transformation. The first being transitioning back to basic health and self-love and the second is transitioning from focused competitor to balancing life and mom-hood (but that’s a story for another day.)

I am fortunate in that I was always a sporty kid. I grew up playing and loving sport. I played Provincial Hockey, then played league soccer. My early life revolved around training towards some sort of sporting goal. I also managed to maintain some sort of activity when I went through 7 years of absolute reckless abandon which involved late nights, hard partying, quarts of beer and lots of black outs.

Old me continued to exercise to some degree while running wild. But I was by no means healthy even though I could play a full game of soccer while smoking a pack a day.

Mentally I was a mess, physically I looked well but I most certainly wasn’t.

What ignited your initial motivation to change?

I did some really stupid stuff and hurt people. I knew I needed to channel that energy elsewhere. So I first stopped all the substance abuse and really started focusing on soccer and running. I began to train a little harder because it felt good to be a bit faster on the field. I ran the Gun Run and decided I wanted a better time. 

I am also very competitive by nature so I used that as motivation – self improvement was a big driving factor. 

I found CrossFit and I dove in.

What are some of the things that the new you does differently now?

Everything. My life changed drastically and it began to revolve around health. Mentally and physically. In 2012 I quit the rat race and committed to becoming a CrossFit coach. I have never looked back.

What are some of the things that the new you still struggle with?

Body image issues. This reared its head again in a different capacity after having Max. I used to really loathed how I looked. And even when I was fit, I still battled with it. Was I lean enough? Was I too bulky or muscular? 

Then those early days were rough after having Max. They brought up a lot of insecurities and I continue to catch myself in negative self thought about it. The lack of sleep really doesn’t help sugar cravings and I found myself crying YOLO and stuffing my face with treats usually while crying for real.

If you could give yourself one piece of advice to help with that struggle, what would it be?

A lot of what you perceive is created in your own head based in a lot of external factors which are not in any way related to you at all. Breathe and see the wood for the trees. 

Did you plateau, get stuck, or get disillusioned, or even slide backwards a bit on your journey?

Yes! I still do. It’s part of the process. I brush it off and carry on.

What is better since you got healthy?

Everything. Everything has been better and it keeps getting better because this bleeds into all areas of my life.

Relationships with others, my relationship with myself. 

Training

What’s your favourite form of exercise?

CrossFit because it combines weightlifting, gymnastics, power lifting and cardio.

But I often go through spells when I will just focus on weightlifting or powerlifting. Sometimes I will just do bodyweight stuff or yoga.

How long have you been training and how did you get started?

I started Crossfit in 2012 because I wanted to get stronger.

What does your typical workout look like?

Right now I am focusing on building up my strength again so I am running a weightlifting program.

Lots of Olympic lifting, presses, squats and variations of deadlifts. Also a lot of strict gymnastics. Cardio is things like sled pushes and pulls, assault bike intervals or sprints.

Favourite exercise?

The Deadlift and Back Squat

Least favourite exercise?

Rowing

How does exercise make you feel?

Calm. Focused. Alive. I find it incredibly meditative.

Do you prefer to train alone or with others? Why?

Both! 

Sometimes I need to put in ear phones and zone out to reconnect but nothing compares to a doing a class with your friends. It’s the most fun I can have in an hour. I would be training in class but due to my scheduling I can’t always make it on time.

Most embarrassing training moment?

Oh so many. Once I did a pull up facing the wrong way and ended up hitting my forehead on the rig. I have also been stuck under a bench press and had to call my boyfriend to help me – actually I’ve done that numerous times. 

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

Lifting shoes, knee sleeves, food.

Your next training goal?

I think I may train for a Powerlifting meet or try crack top 100 in South Africa for the next Crossfit Open in October.

Top 5 songs on your training playlist?

I listen to random classical music. Right now its Ludovico Einaudi. The King Arthur Soundtrack is pretty cool as well.

How has exercise/training/Sport Changed your life?

Sport taught me teamwork, it taught me how to make decisions which would benefit me by taking me towards realising my goals. It taught me commitment and perseverance.

It took a while but it taught me to value failure as a tool for learning.

It has taught me the value of being fit and strong over aesthetics which was incredibly important for me to learn as a woman. It has taught me selflessness. 

Nutrition

What is your favourite meal?

Sushi

OK, now what’s your favourite healthy meal?

A well cooked steak or fish, potatoes, Chris’s Tzatziki and a feta and butternut salad.

Favourite protein?

Fish

Favourite fat?

Avocado

Favourite carbohydrate?

Butternut

What’s your nutrition philosophy/approach?

I eat balanced meals and make sure I eat enough to sustain my training as well as breastfeeding. It’s pretty tough as my hormones are still all over the show so I do have to be more “strict” than I would like to be. This means making sure I do not undereat.

How many meals a day do you eat?

6: Pre workout oats, post workout shake, breakfast, lunch, dinner, bedtime snack.

Do you have a cheat meal / treat strategy?

Nah, I don’t really cheat. I just eat things I feel like eating, I just don’t really crave “cheat” foods but if I did happen to, I would eat it and move right along.

MINDSET

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

Having my son was pretty epic.

Favourite quote?

I have 2:

“It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat.” Theodore Roosevelt

“You are the universe in ecstatic motion” Rumi 

Favourite book?

One Hundred Years of Solitude – Gabriel García Márquez 

What inspires and motivates you?

My family.

The mom and dads who come in every day to get an hour of training in. The varsity student who is meal prepping on a Sunday. The 60 year old lady who is out at 7am on the beach going for a walk. 

Ordinary humans. 

For what are you most grateful? 

I am the most grateful for my family. 

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

Take one step forward, no matter how small or scary it may seem. You are the creator of your life, you make all the choices, you are in control. How powerful and amazing is that? It may seem nerve racking but embrace it, let it make you feel alive and then go all in.

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

• Start small
• Be consistent
• Give yourself grace
• Don’t be afraid to make mistakes
• Always be open to learn and ask for hel
  

The post QA: Meet Tash King our latest team member at Sleekgeek! appeared first on Sleekgeek.

Mick Waters a Sleekgeek Group Moderator is well known in the community as a keen advocate for Banting, “powered by fat,” eating lots of steak and trail running long distances on the mountain when not at the gym. 

Name: Mick Waters
Age: 44ish
Location: Cape Town

What do you do? [Job]
Software Solutions Architect.

What else do you do? [Hobbies, non-work stuff, etc]
I run, mostly trail. I enjoy mountain biking, hiking, fishing, walking my dogs and researching topics that interest me.

YOU AND SLEEKGEEK

How did you find Sleekgeek?
A friend recommended it.

How long have you been a member of Sleekgeek?
Almost 3 years.

What is your favourite part of the Sleekgeek Community?
The accountability and support you get from the community.

YOUR TRANSFORMATION

Describe the “old you” before you made your transformation. How did you get there and what were you like?
I was never really the skinny kid amongst my friends. I lost weight while travelling and working in the UK, but that was not a sustainable lifestyle of parties and little sleep.

When I returned I was pretty thin, but lots of beer and local food soon caught up with me and I found myself at 107kg. I joined Weigh-less and managed to lose weight and started training with a trainer, which I really enjoyed. I was not able to keep up with the cost of a trainer as life changed and expenses increased but carried on training on my own.

My eating was on a downhill slide as I had convinced myself that because I was running and training I could eat and drink what I wanted to, however, this was not true. After a few unfortunate events, I ended up stopping pretty much all exercise and just spending my time ‘enjoying’ life.

Old me drank lots of beer, wine and whisky and ate whatever I felt like and was normally hungover on a Monday morning from a good weekend partying.

I was 126kg by the time I woke up and realized I needed to change.

Mick Waters

What ignited your initial motivation to change?
I confronted myself in the mirror and was not at all happy with what I saw. I was extremely overweight and tired of buying bigger clothes. I would not walk up a flight of stairs without getting out of breath and could not play active games with my kids. It was time for a drastic change.

What are some of the things that the new you does differently now?
New me is much more educated about the foods that work for me and reads labels. I don’t eat processed foods or refined carbs and have been following a banting lifestyle for the last 3+ years. I train and run 6-7 days a week and have run further in the past year that I ever imagined a would run. New me is on a healthy and sustainable lifestyle.

What are some of the things that the new you still struggles with?
I struggle with sweets. If I have even just one or 2 of my kid’s sweets I want to eat the entire packet. I also struggle with rest days, they make me tired.

If you could give yourself one piece of advice to help with that struggle, what would it be?
Just like an addict needs to stay clear of drugs or alcohol, I need to stay clear of sugar.

Did you plateau, get stuck, or get disillusioned, or even slide backwards a bit on your journey?
Yes, I plateaued for 8 weeks about 6 months into my journey, but I had made so much progress, I was able to continue by making small changes – one at a time.

What is better since you got healthy?
In short, everything.

I have more energy, sleep better, don’t snore, have less pain and inflammation. I am happier and more active with my kids, more confident and mentally more stable. Being overweight was a depressing experience.

TRAINING

What’s your favourite form of exercise? [Running, yoga, weightlifting, etc]
I find it hard to choose, I really love both running and weight training.

How long have you been training and how did you get started?
On and off I have trained since my late 20’s. Working with a trainer really got me started and interested in weight training. I used to do cross country running at school and was not bad at it. I have enjoyed running every time I have been fit enough to run with ease.

What does your typical workout look like?
I train upper body 3 times a week. My workout varies from a 5×5 strong lift routine to a high rep hypertrophy routine, sometimes a mix between the 2. I train legs and abs twice a week and focus on exercises that help with my running strength.

Favorite exercise? [Distance / pose / movement / etc]
There are so many to choose from… I enjoy weighted pull-ups, dumbbell presses, fly’s, shoulder press, squats and lateral raises.

Least favourite exercise? [Distance / pose / movement / etc]
I make a point of not having a least favourite exercise. I believe if you don’t like an exercise, it’s because you are not good at it, so I make a point of becoming good at the ones I don’t like.

How does exercise make you feel?
Alive, invigorated and full of energy. Even after a long day when I am tired, it wakes me up and makes me feel great.

Do you prefer to train alone or with others? Why?
Other than a trainer I have always trained alone, mostly due to circumstance. I do enjoy running with a partner of similar strength. However, I mostly run alone or with my dogs.

Most embarrassing training moment?
Removing a plate from a bench press bench and the whole bar went flying with the weight on the other side. Moral: not all benches are created equally.

Top 3 things you must have at the gym or in your gym bag?
Spare socks, underwear and my training log book.

I always forget underwear and socks… sometime even a shirt for afterwards.

Your next training goal?
Marloth 55km Mountain Trail

Top 5 songs on your training playlist?
I don’t have a playlist.

How has exercise/training/Sport Changed your life? [Made it better, etc – please be specific]
I am physically stronger than I have ever been. I am more confident with myself and in public. I feel healthy and that the decisions I make on a daily basis are helping me. I have taken responsibly for the fact that I make myself fat and only I can fix that, which I have done.

NUTRITION

What’s your favourite meal?
Ribeye steak.

OK, now what’s your favourite healthy meal?
Ribeye steak with mushroom and brussel sprout cream sauce.

Favourite protein?
Ribeye steak.

Favourite fat?
Butter.

Favourite carbohydrate?
LOL.

What’s your nutrition philosophy/approach? [If you have one]
I follow banting and find that my body functions best when I eat to my TDEE (total daily energy expenditure). I lose weight better when I eat enough food.

How many meals a day do you eat?
2-3 depending on how hungry I am.

Do you have a cheat meal/treat strategy?
I eat Banting desserts, but that fits in with my plan. I try not to cheat outside of that because I am aware that I am a sugar addict.

MINDSET

Most memorable personal best achievement to date. Something you maybe never imagined you could do?
Reaching my goal of losing 46kg and weighing less at 43 than I did at 18.

Favorite quote?
“Discipline is choosing between what you want most and what you want now.” Abraham Lincoln

Favourite book?
Facebook.

What inspires and motivates you?
Progress, whether it’s in the gym, on the road or seeing others progress towards their goals.

For what are you most grateful?
I have been able to restore my health and can be there for my family.

What do you want to say to other community members who might be nervous or hesitant to make a start?
The longer you delay for, the longer it will take to reach your goals. Your only live once and nobody really knows when it will end, so why delay?

You will be happier and healthier when you become the newer you than you are right now.

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

• Eat when you are hungry.
• Focus on creating sustainable habits.
• It’s a lifestyle, not a diet. Once you start seeing it this way it becomes much easier.
• Find a lifestyle you can stick with.
• Make small changes monitor what works and change what doesn’t.

The post QA: Mick Waters hit 126kg and decided to change appeared first on Sleekgeek.

Name: Heidi Stevenson
Age: 63
Location: Capri, Fish Hoek, Cape Town.

What do you do [Job]
Retired

What else do you do? [Hobbies, non-work stuff, etc]
I am on the committee of False Bay Handicraft Centre and in charge of the library at the Handicraft Club. I also teach some handicraft classes at Craft Club. I am a Secretary on the Capri Neighbourhood Watch Committee and I am a member of Zone Fitness gym where I attend Core Burn, Pilates, Yoga and Body Ball Balance classes on a regular basis (usually attend 6 classes per week). I am also a matric exam invigilator.

My hobbies include various crafts and reading. I am always willing to try and learn something new. I am a grandmother to 2 boys – 12 and 7 years old. 

YOU AND SLEEKGEEK

How long have you been a member of Sleekgeek?
I have been keeping an eye on the Sleekgeek Facebook page from 2015.

How did you find Sleekgeek?
I can’t remember but I think my daughter is a member and it was through her that I learnt about it. She doesn’t post anything though.

What is your favourite part of the Sleekgeek Community?
To see the incredible transformations in people’s bodies from eating correctly and exercising. It’s inspiring and it caused me to think and pause and finally decide that I also needed to do that.

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 feeling uncomfortable in my clothes. I was starting to look for and wear clothes which would hide my stomach etc.

I put too much food on my plate and not enough vegetables. Fortunately, I do not have a sweet tooth but in winter, on a cold night, I could easily eat a whole bar of chocolate.

What ignited your initial motivation to change?
My tight fitting clothes and the fact that there were some that I loved and didn’t want to get rid of.

My GP also told me that I should lose 5kg in order to help bring my blood pressure down. By the time I started taking care of my food intake my weight had increased by 8kg. Putting on weight like that scared me – I could either continue to get bigger or make a change. I didn’t want to become a ‘Tannie’ who wore shirts over T-shirts to hide the belly rolls.

Both my son and daughter are very much into fitness – that also inspired me to change.

What are some of the things that the new you does differently now?
I can do physical work without aches and pains afterwards (eg. worked a 5-hour stint in the garden – previously I would have been full of aches and pains the day after but the 5-hour stint didn’t affect me at all!)

I put less food on my plate and eat more veggies (usually 3 different vegetables with dinner). I avoid eating too many carbs and if I eat carbs then I look for the better carb.

What are some of the things that the new you still struggles with?
I can honestly say that I don’t have a struggle with the way I am now. Sometimes I am tempted to have a chocolate bar – but it’s not a real struggle at all.

If you could give yourself 1 piece of advice to help with that struggle, what would it be?
Look at the photo of the ‘old’ me.

Did you plateau, get stuck, or get disillusioned, or even slide backwards a bit on your journey?
A plateau hit before I lost my last kilo to get to my goal weight, but once that was lost, I lost another two without even trying!

I slid backwards over the festive season and put on 2kg, but that put me at my ideal goal weight. In the last month, my weight is once again reducing (below goal weight) – without much effort on my side.

What is better since you got healthy? 
I sleep better, have more energy, my blood pressure has reduced (although have got to reduce it a wee bit more). I feel good about my body – dare I say – proud of my body, especially at my age.

TRAINING

What’s your favourite form of exercise? [Running, yoga, weightlifting, etc]
Core Burn, Pilates, Body Ball Balance.

How long have you been training and how did you get started?
I joined the gym in March 2018 and immediately started with the classes mentioned above.

My son was a member of Zone Fitness, now moved to Virgin Active. I went to chat with Zone Fitness and discovered that, as a pensioner, my monthly fee was only R178.

What does your typical workout look like?
Tuesday: Core Burn then Yoga
Thursday: Core Burn then Pilates
Friday: Body Ball Balance
Saturday: Pilates (sometimes treadmill first)

Favorite exercise? [Distance / pose / movement / etc]
Core Burn, Pilates and Body Ball Balance give me equal enjoyment. Yoga comes 2^nd to all of those.

Least favorite exercise? [Distance / pose / movement / etc]
Yoga – I don’t dislike it but would prefer a ‘more demanding class’ (there is no option because that is all that is offered at the gym. Having said that, I am certainly no yoga fundi, so appreciate what I am learning in that class).

How does exercise make you feel? 
Alive, invigorated, stimulated.

Do you prefer to train alone or with others? Why?
I prefer to train with others because watching others gives me a yardstick with which to measure myself and see if I am progressing according to those who have been doing that particular exercise longer than I have.

When training with others I can learn the correct way to do an exercise – what’s the use of doing various poses etc when you are not doing it right?

Most embarrassing training moment?
Farting in Core Burn (that day there was no music playing! Oh dear!)

Top 3 things you must have at the gym or in your gym bag?
Water and towel.

Your next training goal?
My goal is to tone/firm up my body and build muscle.

Top 5 songs on your training playlist?
I don’t have any since music is provided in the various classes.

How has exercise/training/Sport Changed your life? [Made it better, etc – please be specific]
I feel, and believe I am, physically stronger plus my posture has improved.

My body is getting toned. I feel good in clothes that many ladies my age would not be able to wear because of their menopausal bodies (I’m FAR from perfect and ageing cannot be stopped but one can still make an effort to look better).

It takes away any stress (yes – although I am retired I do have stress).

I am invigorated after exercising.

My husband told me that he has noticed how exercise has changed me for the good in terms of mind, body and spirit.

NUTRITION

What’s your favourite meal?
Steak with salad and some chips on the side.

Favourite protein?
Steak

Favourite fat?
Avocado

Favourite carbohydrate?
Sweet potato

What’s your nutrition philosophy/approach? [If you have one]
Eat lots of different veggies.
Carbs (even simple carbs) are not necessarily harmful, as long as you eat them in moderation.

How many meals a day do you eat?
Two.
11.30am then 7.00 or 7.30pm

Do you have a cheat meal/treat strategy?
Not specifically but an awareness of carb/sugar intake automatically kicks in when I fancy a custard slice/pastry etc. If I have anything like that I make sure that I cut down/out on carbs in other meals.

MINDSET

Most memorable personal best achievement to date. Something you maybe never imagined you could do?
I honestly wasn’t sure if I could lose weight like I have – even though it was only 8kg since I am aware that the older you get the less active your metabolism is.

I also dreaded Core Burn thinking that I was too old to participate in such a class but being in that class has been so beneficial to my physical toning.

Favorite quote?
If you don’t try, you don’t know
Try, try and try again.

Favourite book? 
Anatomy of the Spirit by Carolynn Myss

What inspires and motivates you?
Seeing what others achieve – it challenges my thinking. Motivation comes from seeing and wanting to achieve similar things

For what are you most grateful? 
At my age I am most grateful that I am healthy and not riddled with illnesses brought on by ageing (although I have arthritis in my hands – but there are people younger than me with rheumatoid arthritis/bad arthritis/fibromyalgia etc).

As difficult as it was and I NEVER want to go through it again – I am grateful for having experienced many financially hard years in the past. Those years didn’t allow us to have any luxury foods or snacks/sweets in our house. We got into the habit of not drinking cool drinks, no snacking etc.

What do you want to say to other community members who might be nervous or hesitant to make a start?
Take that first step no matter how small it is. Then take the second step. Don’t give up – give yourself a month and see how you’ve moved forward. 

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

• A balance of food intake is key in terms of quantity on your plate and a combination of veg and protein.
• Don’t go for a quick solution. Rather take it slow and allow the change to become a way of thinking and lifestyle.
• Fast foods are totally out of the question. Make everything you eat from scratch, then you will know exactly what goes into it (preservative free etc).
• Exercise no matter how – walking, swimming etc. Every little bit helps.
• Love yourself enough to start doing it.

The post QA: 63 year old​ Heidi Stevenson loses 8kg & improves her mind, body and spirit. appeared first on Sleekgeek.

It is not often at Sleekgeek we have new members from other countries with no expat ties to SA. There are always exceptions who we welcome with open arms!

Today we talk to Josh Hohbein who topped the scale at 170kg and was tired of feeling terrible all the time.

Name: Josh Hohbein
Age:27
Location: North Dakota, United States of America.

What do you do? [Job]
I am a kitchen assistant and general manager of a bar/restaurant called Buffalo Wild Wings.

What else do you do? [Hobbies, non-work stuff, etc]
I am a sponsored pro disc golf player.

I love running, cooking, adventuring and chasing my kids around! 

YOU AND SLEEKGEEK

How long have you been a member of Sleekgeek?
About two months now. 

How did you find Sleekgeek?
The one and only Badass Unicorn Jill Scottfound me on Instagram! She told me about this community. I love weight loss/health communities so I decided to check it out! 

Since starting my weight loss journey, I’ve become super interested in weight loss/nutrition/exercise etc but I don’t really have anyone in real life to “geek” out about over that stuff.

I love online communities like this because we all share the same interests. I also love helping others and providing, as well as finding inspiration. Sleekgeek is one of (if not the best) online wellness community I’ve found. And I’ve been a part of quite a few!

What is your favourite part of the Sleekgeek Community?
Honestly, my favourite part is the “correct” way to lose weight is promoted. So many groups, especially in the USA are all about selling pills, shakes, diet supplements, meals etc.

They are all about shortcuts and making money off of desperate people, and they don’t work. 

Sleekgeek is different. No shortcuts, no BS. Eat fewer calories, eat better, move more.

Oh and everyone here will support and cheer you on too! What’s not to love?

YOUR TRANSFORMATION 

Describe the “old you” before you made your transformation. How did you get there and what were you like?
Oh man. I was almost 400lbs (180kg).

I still loved being active, but I loved food, soda and beer way more. I was addicted to food – ate whatever and whenever I wanted. My weight also got in the way of me being as active as I wanted to be.

I was lethargic, had sleep apnea and would even fall asleep at work.

What ignited your initial motivation to change?
A combination of a few things.

One of my friends/coworkers passed away unexpectedly and he exercised all the time. Turned out it was a rare undiagnosed heart condition but it definitely made me question my mortality. I was also tired of feeling like crap all the time. It was getting harder to do simple things like tie my shoes. 

Mostly though, I was sick of failing. I’m super determined and I’ve been able to accomplish pretty much anything I’ve set my mind to except lose weight. I had no excuse for it and I had to figure out how to make it happen. So I did. 

What are some of the things that the new you does differently now?
Almost everything. Meal prep, track my calories, weigh my food, look for every opportunity for exercise and fun activities!

I still love food, but I changed the way I love food. Instead of inhaling everything I can, I see just how delicious I can make my daily allotted calories. My cooking skills have greatly increased! 

What are some of the things that the new you still struggles with
Cravings for Chinese food! Probably the biggest struggle is eating when I’m overtired.

Unfortunately, part of my job is long/crazy hours. Sometimes it means a few days of 3-4 hours of sleep a night. And I have 3 kids so that doesn’t help the sleeping situation. 

Knowledge is power though, I know why my body is craving food. I know that me not sleeping enough is causing my cortisol levels to be out of wack and other hormones being released saying I’m hungry or craving bad food so it helps to combat the inner voice.. But it still isn’t easy somedays. 

If you could give yourself 1 piece of advice to help with that struggle, what would it be?
Sleep!

Just stay the course and don’t listen to that voice saying you need more food. You ate your calories for the day. You won’t starve.

Did you plateau, get stuck, or get disillusioned, or even slide backwards a bit on your journey?
Yes, but not for a while.

I went from 380 (174kg) to 220 (99kg) and maintained that 220 for a bit. Then, in a span of 6 months, I opened two new restaurants and had my third child. Opening a restaurant consists of working 90-100h+ a week.

I fell back into eating fast food day in and day out and just eating/drinking whatever. I wasn’t able to keep my running regimen up. I basically ignored all the habits that made me healthy. I gained back to 280lbs. After the dust settled and I kicked my butt back into gear and I’m back down to 240lbs (108kg) currently and still dropping! 

What is better since you got healthy? 
Everything!

I can tie my shoes, bend over no problem. I have so much more energy, I look better and feel better! I’m unstoppable! 

TRAINING

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

How long have you been training and how did you get started?
Running: I started by walking a two-mile route from my house. I told myself one day I’d run this whole thing. It seemed like a far fetched dream.

Then I did the couch to 5k program from Zen Labs. I started a little over two years ago. I went from being barely able to walk two miles to being able to run a sub 30min 5k, a sub 60min 10k, and currently, I am training for a half marathon. I love running. It’s something I never ever dreamed I’d be capable of. 

Disc Golf: I started when I was 14 and just kept at it. It gives me something to be passionate about and I’m pretty damn good at it!

I love hiking and being out in nature, and being competitive. It bridges that gap pretty well! 

What does your typical workout look like?
Running 3-4 times a week depending on my goal. Since it’s half marathon training, I’m doing two short runs and one long run a week plus cross training. 

Disc golf – 100 putts a night, field work once a week, playing 1-2 rounds a week and then tournament prep for those weeks. Dynamic resistance workouts to improve flexibility! 

Favorite exercise? [Distance / pose / movement / etc]
Running 10ks and running hills! Challenging and physically demanding disc golf courses too! 

Least favourite exercise? [Distance / pose / movement / etc]
Treadmill running is the worst!

How does exercise make you feel?
Beastmode! I love feeling unstoppable! 

Do you prefer to train alone or with others? Why?
I’d love to train with others but there are not too many runners around me, unfortunately. I do join friends at the gym for a butt kicking workout when I can but the majority of my training is for my specific goals instead of just working out. 

Most embarrassing training moment?
Falling down, ripping my pants pretty badly after tumbling down a hill and having to finish my route with my underwear in all their glory.

Top 3 things you must have at the gym or in your gym bag?
Headphones and phone for podcasts and music. Running shoes.

Your next training goal?
Complete a half marathon in May! 

Top 5 songs on your training playlist?
I actually prefer to listen to podcasts currently, but music wise I listen to so many different things. I’ll click on my workout playlist and hit shuffle and post the first 5 that come on. 

• Adrenalize – In this moment
• Backstreet Freestyle – Kendrick Lemar
• Makedamnsure – Taking Back Sunday
• Sophie Needs a Ladder – Deadmau5
• Nico and the Miners – Twenty One Pilots

How has exercise/training/Sport Changed your life? [Made it better, etc – please be specific]
It’s part of my identity.

Disc golf has introduced me to so many people and given me something to be passionate about and share my passion. 

Running has given me an outlet for stress relief and given me yet another reason to stay on top of my weight loss and nutrition goals. 

NUTRITION

What’s your favourite meal?
Chinese food. All of it. Sushi, General Tso chicken, sweet and sour, sesame, potstickers, beef and broccoli, fried rice… everything! 

OK, now what’s your favourite healthy meal?
I’m in love with veggies now, so I combine my love for veggies with my love for Chinese food and make stir frys.

I still get the taste of Chinese food I crave while being healthy and getting all my veggies in! 

Favourite protein?
Chicken.

Favourite fat?
Peanut butter! And recently, avocado. I used to hate avocado, then something flipped and now I can’t get enough!

Favourite carbohydrate?
Brown Rice.

What’s your nutrition philosophy/approach? [If you have one]
Track your calories! It’s the only way to accurately know that you are meeting your weight loss goals (eating less calories than you burn).

Use a food scale! You need to know how much you are taking in in order for your tracking to be accurate. 

Meal prep! Being prepared is key! You don’t need to worry about what you are eating each day if it’s pre-made! Plus I prelog my food too. It’s pretty easy to stick to your calorie goals when two-thirds of your meals for the day are already accounted for. 

How many meals a day do you eat?
2 – 3

Do you have a cheat meal/treat strategy?
Make sure it fits my calories while indulging. Craving a sweet cake or doughnut? Share it! If I want Chinese food? Plan a few days ahead. I’ll eat a few less calories for a few days to make up for the surplus on the Chinese day. 

There is no such thing as bad food, just bad portions. You gotta live a little sometimes, just don’t over do it! 

MINDSET

Most memorable personal best achievement to date. Something you maybe never imagined you could do?
Losing over 100lbs and becoming a runner.

My meal prepping gave me an opportunity to test recipes for a published book. My name is credited in a legit recipe book!

Just looking back to where I was and where I am now is mind blowing some days. 

Favorite quote?
The best time to plant a tree was yesterday. The second best time is now. 
– Chinese Proverb

Favourite book? 
I love Tom Clancy books and the Harry Potter book series! 

What inspires and motivates you?
Helping others and seeing other success stories.

My kids and family are a huge part of it too! 

For what are you most grateful? 
My wife for being super supportive and helpful.

The opportunity to better myself and getting to help countless other people on their wellness journeys!

What do you want to say to other community members who might be nervous or hesitant to make a start?
The best time to plant a tree was yesterday. The second best time is now!

The time is going to pass anyway, 8 weeks are going to happen no matter what, so why not start making healthy habits and you’ll be amazed when you look back! 

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

• Get a food scale
• Track your intake 
• Get moving! 
• Don’t be afraid to ask for help or inspiration! 
• Don’t try to do everything at once

Start small and build healthy habits over time. I didn’t meal prep, track, run, and everything overnight. Try upping your water intake for a week, then walking twenty minutes a day next week, tracking food the next etc. If you try to do too many changes at once it will feel overwhelming and you might not be able to keep it up. Start slow, build small healthy habits over time and they will compound before you know it!

Don’t give up you have got this!

The post QA: Josh Hohbein – 70kgs down and about to run a half marathon. appeared first on Sleekgeek.

Meet Tania, a former self-confessed chocoholic who could out drink any guy and preferred Coca Cola to water.

Now she is climbing indoor rock faces, running numerous kilometres a week and spends her time researching how to live healthier.

Tania was in heat one of the Sleekgeek New Year 8 Week Challenge. She smashed this challenge but is disappointed because “everything is so baggy and now I have to go shopping for new clothes!”

Our New Year 8 Week Challenge is still running and the rest of the heats are about to finish in these next couple weeks. We cannot wait to see how well the rest of our entrants do and find our winners.

Did Tania do enough to place as a finalist? We do not know yet.

And we are excited to let you know that we have opened the VIP Waitlist for the next Sleekgeek 8 Week Transformation Challenge!

If you want to become the best version yourself and produce as awesome results as Tanya and our other entrants, sign up for the 8 Week Challenge VIP Waitlist. By signing up you will save R200 on your entry fee!

Now let’s find out more about Tania!

Profile

Name: Tania Redelinghuys
Age: 27
Location: Johannesburg

What do you do? [Job]
The shorter question would be: what don’t I do?

I work for a water treatment company as an office manager. However, I am more of everything – doer. I help out where I can and “it’s not my job” is not in my vocabulary hence the everything – doer!

What else do you do? [Hobbies, non-work stuff, etc]
I love singing, dancing, painting/drawing, crocheting, blogging, editing videos that never see the light of day (haha). A new fun activity that I like is rock climbing. It is so much fun!

I also absolutely love spending time with my kids and husband – just playing around the house. I also love spending time with my family laughing till my stomach hurts. 

Reading the Bible and getting to know God has become a huge priority in my life, right along with my health and general wellbeing.

YOU AND SLEEKGEEK

How long have you been a member of Sleekgeek?
Oh gosh, I’m not entirely sure? I have been lurking in the shadows for a while, but I’d say probably around 2017.

How did you find Sleekgeek?
I was looking for health groups on Facebook and came across the awesome Sleekgeek Health Revolution Group.

What is your favourite part of the Sleekgeek Community?
I love all the positivity!

There is more than enough negative vibes out in the world and to have one place, where I have not seen EVEN ONE nasty comment, is absolutely amazing!

Everyone is so uplifting and encouraging.

YOUR TRANSFORMATION 

Describe the “old you” before you made your transformation. How did you get there and what were you like?
Oh boy! I was a friggen tired, lazy chocaholic who drank my weight in coke! Ok maybe not my weight, but it was way too much. I barely drank any water.

I watched a lot of T.V and would prefer to do that and eat sweet things rather than be active.

I was still the same happy – go-lucky girl (on the outside at least) that I am now. Before having my kids I used to be the absolute life of the party (I still, am, but I just don’t drink). I would out-drink the guys and never really cared about what I ate.

I weighed 60kg since grade 6 and have always been self-conscious about my weight. I’d try to be strict and cut things out, but nothing ever stuck, I’d manage about a week or a month at most and then go back to old habits.

What ignited your initial motivation to change?
Honestly, I don’t know.

I have always been intrigued by the human body and what it can do. I followed fitspo, strong is the new sexy/skinny etc. Around December 2018 I was looking for more healthy food inspiration and training ideas and I started seeing the promotions for the next Sleekgeek 8-Week Challenge.

I can’t remember the exact date, but I was ready to make a change. Something about THIS time felt different. It was like everything was coming together just at the right moment – opportunity, eagerness, readiness, motivation. I signed my name to that VIP list, and with huge anticipation, waited for sales to open.

What are some of the things that the new you does differently now?
When I say I’m going to do something I do it.

I am a lot more active. I joined the gym and actually go. Instead of lounging in front of the TV I am either prepping healthy meals, playing with the kids, researching ways to improve our lifestyle and now actually follow through with them.

We eat at home most of the time now instead of takeaways. I eat slowly (as often as I can – kids allowing). I try not to eat while I’m doing something like working on my laptop, watching a movie or on my cellphone. We eat a lot more vegetables, which sadly was almost nonexistent previously.

What are some of the things that the new you still struggle with?
I still struggle with the motivation some days, but the new me says screw it. And I do it anyway!

I allow myself that treat and then move on. For some reason, I always have that feeling in the back of my mind: “eat more of this yummy stuff coz you’ll NEVER HAVE IT AGAIN!” My inner voice is VERY dramatic.

Most of the time I am good and can walk away/ say no, feeling content other times I cave in – but and this is a very big but – I don’t feel guilty about it anymore. Where I would wallow in guilt (I even developed an eating disorder (bulimia) in my teens from all that guilt). I now say: “oh you bad girl, you’re gonna suffer in the gym tomorrow!”

If you could give yourself 1 piece of advice to help with that struggle, what would it be?
You are a human being, stop aiming for perfection and just do that 1% better! 

Ate chocolate? Great! Move on and go do something active!

No motivation? Fantastic. No one is always motivated! You’re normal. Now go kick ass in the gym because you know you’ll feel better afterwards.

Did you plateau, get stuck, or get disillusioned, or even slide backwards a bit on your journey?
I was delusional at the beginning of my challenge! I was so ready, so willing to hit it so hard that I almost fell right back into my old patterns – going all out and then failing. 

I took a step back, re-evaluated everything and realised that this is a balancing act. Realistically I’m not going to be able to run 10km every single day and work in a weight training session. I have other responsibilities to my husband and kids, and work and to my soul! 

So I sat down and worked out a plan. When I would exercise, what I would do, how we would eat, scheduled in some cheats and checked my progress along the way. Yes, there were days that went by with no movement on the scale or the scale went up.

There were also days that I completely ate like an absolute fool. One day my husband was away and I was alone at home with a 3yo and an 8-month-old and a bunch of birthday party snacks… That was a horrible backslide, but I got to the gym the next day and ran my heart out and ate well and healthy.

I try to have 1 or 2 small treats during the week so I don’t go full-on crazy girl on the weekends.

What is better since you got healthy? 
I wish I could say my sleep! Haha, but I have a baby… so… life *shrugs*

I am in such a good mood most of the time and I am genuinely happy! I find that I have more patience with my kids.

My body looks amazing. I feel better and have fewer tummy aches. I am fitter, I can run my 5km in 27 minutes now! I run a 10km in an hour (which I never dreamed would happen). I am reaching and smashing goals.

I am stronger, I can lift and carry my daughter in her car chair without feeling like my arms are about to fall off.

I can keep up with my sister at the gym. I used to cry. I am not even kidding! She hated working out with me because it was a constant: “I can’t do this” then I would cry, “it hurts,” more crying. 

FOOD! Oh my word, vegetables taste so much better! I never knew how sweet they were!

TRAINING 

What’s your favourite form of exercise? [Running, yoga, weightlifting, etc]
It definitely has to be running or any cardio based body weight/ free weight training.

How long have you been training and how did you get started?
I literally only started properly training on the 11^th Feb 2019. I’ve been running on and off for about 4 years, but it was just the occasional run and nothing very serious.

I’ve been properly training now for almost 9 weeks and the 8-week challenge is what lit the fire under this butt!

What does your typical workout look like?
I don’t really have a “typical” workout as I like changing it up a lot or I will get bored.

Sometimes if I’m only running, I’ll do 5km run as fast as I can while being able to breathe properly, take a 5 min fast paced walk and then do another 5km as fast as I can.

I’ll do intervals and run as fast as I possibly can until I can’t breathe anymore then walk fast for 2/3 minutes until I catch my breath. Then I will run super-fast again repeating that for about 45 minutes. Then I stretch with some light yoga for about 15 minutes.

If I’m doing a HIIT workout or something similar I’ll run on the treadmill for 10-20 minutes and get straight into it. My favourite (I call it favourite because I do them a lot – I don’t necessarily like them) exercises are:

Squats (all variations), pushups, burpees (there I said it), plank (all variations), box jumps, bridges, lunges, Russian twists, star crunches, crab toe touches, in and out plank jump.

The list is endless really. I like trying new things, no matter how ridiculous I look!

Favorite exercise? [Distance / pose / movement / etc]
Running 5km. It is just short enough to not feel like I am doing this forever, breaks out a great sweat and leaves me feeling absolutely amazing afterwards. I also love the Crow pose in yoga! 

Least favorit exercise? [Distance / pose / movement / etc]
BURPEES! I really hate burpees.

How does exercise make you feel? 
Like I can do anything! I feel amazing; less stressed, more patient, more confident and energetic. The feeling after exercise even makes me want to eat better.

Do you prefer to train alone or with others? Why?
I prefer to train with others because I love to talk! And you also have someone to push you harder.

I’m very competitive, so if we’re training together, I’m trying to beat you! Hahaha! My sister is a bad-ass training partner, so I like training with her as I push myself hard.

Most embarrassing training moment?
I have not been training that long to actually have a good story but…

About 2 weeks ago I took a walkabout around the gym. I saw a machine that looked kinda cool and I wanted to give it a go. I sat on the wrong place, thinking “whoah, this is really a crap machine, I’m so uncomfortable.” A kind gentleman walks over points to the actual seat and says “you’re supposed to sit there.”

I burst out laughing and so did he. You gotta learn somehow! 

Please, people – if you see someone using equipment incorrectly- help them. I’d rather someone point it out and help me than sit and laugh at me. I also want to laugh at me.

Top 3 things you must have at the gym or in your gym bag?
Number 1 will always be my phone because without it I ain’t got my music yo!
2. My earphones – once again to drown out that inner voice saying “I can’t go any further.”
3. Water. Hydrate! Hydrate! Hydrate!

Your next training goal?
I’m seriously still working on my abs – I know that’s probably not exactly what this question meant to prompt, but I’m focusing on training my whole body to get it leaner, toned and stronger!

I want to bring my 10km time down to around 45 minutes (I can’t believe I just set that goal! Damn it! Now I have to do it…)

Top 5 songs on your training playlist?
I don’t really have specific songs. I like listening to upbeat playlists that were created on YouTube. Songs I can’t help but hand-dance to when they come on (yes, on the treadmill, I don’t care who’s watching) are:

• There is an upbeat version of The Weekend – Starboy, which lyrics I have changed to “I’m a M***F*** STAR RUNNER” It works and it’s awesome!
• Tiesto – Boom

Actually, go look for this playlist on YouTube and thank me later:
Best Remixes of Popular Songs 2017 Party Club Charts Hits Remix Dance MixMelbourne Bounce.
It is OFF.THE.CHAIN!

How has exercise/training/Sport Changed your life? [Made it better, etc – please be specific]
I don’t suffer from random aches and pains – specifically my knees. I always used to joke and say I might be 20 something but my knees are at least 80! Since training more regularly they don’t hurt at all anymore.

Sciatic nerve pain. My back would always hurt, but since training more often, my posture is also better and I don’t suffer from sciatic nerve pain anymore.

I take the time for myself, which has been amazing for my mental health. I used to give my everything to my kids without filling my cup (my soul), which left me short-tempered, snappy at my husband, grumpy over silly things. I now take care of myself and can take better care of the people who are closest to me.

NUTRITION

What’s your favourite meal?
Sushi. I’m sorry but sushi will always be number 1 here.

OK, now what’s your favourite healthy meal?
Still sushi! Hahaha!

It would be something we make at home. My husband is an amazing braaier– seriously next level braai ninja. He’ll braai chicken and I’ll whip up a salad. That is an awesome meal. Or we’ll have some steak with butternut and broccoli and brown rice. That’s also one of my favourites.

Favourite protein?
Biltong? Does that count? Because if yes- biltong, if not then steak.

Favourite fat?
AvO – avoiously! Or coconut oil.

Favourite carbohydrate?
Butternut

What’s your nutrition philosophy/approach? [If you have one]
Right now I’m busy re-building my relationship with food. I used to follow a ketogenic diet, which cut out a lot of foods I really liked i.e fruit. So right now I’m just saying to myself: nothing is evil, just eat less in general and more real food! If humans made it or it has a label, it’s not real food.

How many meals a day do you eat?
I have about three small meals/ “snacks” a day. However, I practice intermittent fasting, so those meals all fall within a 5-hour period. My meals will probably be considered a snack to some people but they are packed with nutrition! Good amounts of protein, healthy fats, leafy greens, vegetables or fruit. 

Do you have a cheat meal/treat strategy?
Yes, listen to your body! If I’m craving something I’ll have some water first and get busy with something else. If that craving comes back and I can’t find some healthy alternative I will have it. It is all good and well if I try a healthy alternative or don’t have the cheat, but if I try eat it away with something else, I might just end up eating the healthy alternative AND the treat.

I usually try to limit treats to once or twice a week. If those cravings come up I will try and remind myself why I am doing this (I look at my newly developing abs) and tell myself to try and stick it out till tomorrow. Then the next day I’ll say the same. Sometimes I don’t have it, sometimes I do. But I try not to give in to that “craving” too often because I’ll just end up where I was. 

I also try to eat more fruit, which of course because it is naturally so delicious, I am happy and satisfied with it.

MINDSET

Most memorable personal best achievement to date. Something you maybe never imagined you could do?
Birthing my daughter at home unassisted with only my husband there and son asleep in his room. Yes! This has got to be one of my most memorable, most amazing achievements. I never in a million years thought I’d be able to do it, but I did!

And then of course with my training – running a 10km in an hour (with inclines). I was so proud of myself! Holy crap, I literally yelled YES! Throwing my hands up in the air at the gym. This has got to be one of the best training achievements.

Favorite quote?
Stop comparing yourself to others and be the best version of yourself.

Favourite book? 
The Bible

What inspires and motivates you?
My family and being the best version of myself for them and of course to make my life easier!

What motivates me is having an able body, waking up every morning with new opportunities, new possibilities! It is so exciting! Life is so exciting!

For what are you most grateful? 
Once again my family. The Lord has given me my heart’s desires. I have an amazing husband, the sweetest little boy and a wildflower little girl. My mom and sister are also so extremely supportive and always there.

I am grateful for my health and our home and my job. I am also extremely grateful for the amazing people in my life – both physically and virtually.

What do you want to say to other community members who might be nervous or hesitant to make a start?
JUST START! NOW! Don’t wait for Monday, don’t wait for next week, don’t wait for the motivation, or the money or the right gear or whatever your excuses are. I know the excuses, I’ve been making them for years!  “I don’t have time, money, work, kids” etc.

Just do it. It is much easier to kick it up a notch than to have to start from scratch. Just start slow. Improving one thing at a time and don’t over complicate it. It is not complicated! Just start. NOW.

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

• Be realistic. Set goals that are hard enough to push you past your comfort zone, but are reachable.
• Don’t give up at the first sight of “failure” or when things don’t go exactly your way. Move past it, learn from it and keep going.
• It is not easy. It will never be easy. If it was easy everyone would be doing it. Take the road less travelled, put it the work, you deserve it. You are doing this for you!
• Schedule it in! Yes, make time! Otherwise, there will never be time.
• Love yourself! Your body is just one part of you. If you are not happy inside, a newly transformed body will not make you happy. Love yourself, love your body and accept that life happens. We all make mistakes, but get up, dust yourself off move on and keep loving yourself, because, “beautiful” is not based on size.

The post QA: Tania Redelinghuys smashes the 8 Week Challenge! appeared first on Sleekgeek.

Francois Steyn has been a Sleekgeek for many years. We’ve witnessed his highs and lows and with his desire to attain health he has never given up.

In celebration of his 100kgs loss, we talk to the man. 

PROFILE:

Name: Francois Steyn
Age: 32
Location: Cape Town

What do you do? [Job]
I am a building contractor.

What else do you do? [Hobbies, non-work stuff etc]
Swimming, I absolutely love swimming. I take weekend road trips with friends – Cape Town has so much to offer and most are just a short drive away. Playing golf and being on the shooting range.

YOU AND SLEEKGEEK

How long have you been a member of Sleekgeek? 
I joined Sleekgeek in October 2012, and haven’t looked back since.

How did you find Sleekgeek? 
Via a random search on Facebook. Sleekgeek was still a small group. I think they had completed only 1 or 2 challenges.

What is your favourite part of the Sleekgeek Community?
The respect the members of Sleekgeek have for each other. You will never be broken down in the community. Sleekgeeks inspire each other daily.

YOUR TRANSFORMATION 

Describe the “old you” before you made your transformation. How did you get there and what were you like?
It’s a strange feeling looking back at pictures and seeing how morbidly obese I was.

When I was 230Kg I still never thought that I was “that” big. The old me wasn’t motivated, didn’t exercise at all, binge ate every few days and had a really bad relationship with food.

I was healthy and living life, and before I knew it I was 230Kg and a ticking time bomb.

I still see the old me when I look in the mirror now, but that doesn’t worry me because it keeps me motivated to continue with my journey and reach every single goal I set for myself. 

What ignited your initial motivation to change?
It sounds cliché but I woke up one day and decided enough is enough. You get to a point in life where you fear that you might get a heart attack just walking around. That’s not a life worth living.

What are some of the things that the new you does differently now?
I have a completely new respect and relationship with food. We need to eat to live. Don’t live to eat.

I had lifesaving gastric bypass surgery last year. In the beginning, I was so embarrassed by it but there is nothing embarrassing about asking help especially at that weight. Thinking back, I should have gone for the operation sooner.

Life post bypass is a lot different and you can’t enjoy food choices like you always did, but then again, it’s those old choices that made me get to 230Kg.

What are some of the things that the new you still struggle with?
Motivation, getting out of bed at 04:30 am and going to train when it’s cold and dark outside, or only getting home late at night and going to gym from 20:30 till 22:00.

Prepping healthy meals. We don’t always feel like cooking every day and will then settle for something unhealthy to eat, so having healthy prepped food always available is key.

If you could give yourself 1 piece of advice to help with that struggle, what would it be?
If you know you have a bad relationship with a certain food type, don’t eat it. Don’t even take a small bite. Out of sight, out of mind.

Did you plateau, get stuck, or get disillusioned, or even slide backwards a bit on your journey?
Absolutely! Small changes to your diet, changes to your exercise routine over a period of time helps a lot especially if you reach a plateau.

Just continue doing your absolute best and the results will follow.

What is better since you got healthy? 
Everything about life is different and better, including the way I look at life, and the way people look at me. Let’s be honest, being 230kg in today’s society means you get judged in every store, in every restaurant – doesn’t matter where you go.

Now I can confidently go for a run, do races, go out and enjoy myself with friends. I can go out dancing (Sokkie because I am a very Afrikaans haha) and I can, at last, enjoy life.

Many people take for granted being able to go to the mall, walk around and do some shopping. I couldn’t do that at my biggest weight, never forgot how privileged you are with good health.

TRAINING 

What’s your favourite form of exercise? [Running, yoga, weightlifting, etc]
Weight training and anything cardio. I really don’t mind cardio – weird I know.

How long have you been training and how did you get started?
At my biggest I couldn’t exercise a lot due to the associated risks so I started with walking 1km at a time.

1km became 2 and now I can comfortably do a parkrun on a chilled Saturday morning. I have got my eyes on a few 10km races and want to do a half marathon before the end of the year.

What does your typical workout look like?
On cardio days I will start with 20 minutes cycling just to get my heart rate a bit up, then move over to 40 minutes on the treadmill

While on the treadmill I will walk/run at various speeds to get the heart rate up nice and high. I end my session with 100 steps.

Some days I just go and do 5 km on the treadmill, other days I will go and do a cycle of 40km +. It depends on how much time I have and my mood

Favourite exercise? [Distance / pose / movement / etc]
Deadlifts. I LOVE them!

I started off light with 100Kg deadlifts and worked myself up to 200Kg +.

Least favourite exercise? [Distance / pose / movement / etc]
Burpees…Just kidding. I love them.

Least favourite exercise will be cancelling my gym session. Any exercise is good exercise for me.

How does exercise make you feel? 
Exercise gives me the feeling of complete freedom. Our bodies can achieve anything we set our mind to.

Do you prefer to train alone or with others? 
Cardio – I prefer to train alone. Weight training – I prefer with others.

Most embarrassing training moment?
Haha!
Virgin Active Table View.
Squats
Tight pants.
Full gym.
You get the idea where this is going.

Top 3 things you must have at the gym or in your gym bag?
A proper gym towel as I sweat a lot during training.

Headphones as I can’t train to my full potential without some good beats in the ears and definitely something cold to drink to rehydrate myself.

I also always have a spare pair of pants in my bag after the squat incident.

Your next training goal?
Get back to doing Triathlons. There is no greater feeling than finishing a Triathlon. One day I want to complete an Ironman.

Top 5 songs on your training playlist?

• Eminem – Lose Yourself
• Eminem – Till I Collapse
• Alan Walker – Faded
• Ava Max – Sweet but Psycho Nightcore Remix 
• Bad Wolves – Zombie Remix  

How has exercise/training/Sport Changed your life? [Made it better, etc – please be specific]
Training has given me the confidence to go out in life and achieve anything I want to.

Just like exercise, what you put into life, you will get out! 

NUTRITION

What’s your favourite meal?
Lasagne without a doubt!

OK, now what’s your favourite healthy meal?
Fat-free cottage cheese, no jokes! One of my best friends even gave me Woolworths cottage cheese as a birthday present!

Other than that, I good fillet steak remains the best.

Favourite protein?
Chicken breasts cooked on the braai and good matured steak.

Favourite fat?
After my bypass I don’t handle fat very well at all but if I had to choose: butter. Garlic and butter over a steak will always be amazing.

Favourite carbohydrate?
Good old oats. I used to love bread but now I stay far away from it.

What’s your nutrition philosophy/approach? [If you have one]
Eat to live, don’t live to eat. Eat healthy, wholesome food. A healthy body is a healthy mind. 

How many meals a day do you eat?
3-4 meals during the day.

Do you have a cheat meal/treat strategy?
Not really. I get really sick if I cheat so it helps me stay away from “cheat meals” which contains high amounts of carbs, sugars and fats. 

MINDSET

Most memorable personal best achievement to date. Something you maybe never imagined you could do?
Recently reaching a huge goal I had set for myself of losing 100Kg. I worked so hard towards this goal and it still feels so unreal!

Favourite quote?
“Remember your dreams and fight for them. You must know what you want from life. There is just one thing that makes your dream become impossible: the fear of failure.”
Paulo Coelho

Favourite book? 
Ummmm, Facebook?

What inspires and motivates you?
Seeing results, there is nothing that motivates me more.

For what are you most grateful? 
Having my health back under control. Healthy is a good feeling. 

What do you want to say to other community members who might be nervous or hesitant to make a start?
Take that first step, don’t be afraid because the future isn’t clear. Start now and 6 months from now you WILL thank yourself.

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

• Do what works for you. What works for friends and family might not work for you.
• Small daily changes add up to huge changes over a period of time.
• Believe in yourself!
• Start walking, get out and get in some fresh air. You will be surprised how much better you will start feeling. 
• Eat something healthy with every meal, eating healthy will start to become a habit. It’s a proven fact. 

The post QA: Francois Steyn reaches his goal of losing 100kg! appeared first on Sleekgeek.

Cape Town Sleekgeek Alice Herselman is completing week 50 of her year-long Group Coaching with Sleekgeek.

She is 17kgs down over the year so far and has gained so much more. We talk to her today about her journey.

PROFILE

Name: Alice Herselman
Age: 34
Location: Cape Town

What do you do?
I am a Learning and Development Specialist.

What else do you do?
I love running, going on holidays (mainly weekends away). I also love spending time with my family finding new and exciting things to do around Cape Town.

YOU AND SLEEKGEEK

How long have you been a member of Sleekgeek?
For as long as I can remember!

How did you find Sleekgeek?
I think a friend posted something about Sleekgeek on Facebook and that is how I first heard about it and I have been a member ever since.

What is your favourite part of the Sleekgeek Community?
I love that the philosophy of Sleekgeek is that there is no diet or plan. It is a support community where like-minded, uplifting people come together to inspire and share stories giving hope to others who may be struggling or need a bit of motivation.

You don’t need to be a supermodel to be part of the Sleekgeek family as everyone is equal and accepted. Everyone is on the same journey no matter how different those journeys may look. It also allows you to evolve in your own journey because there is no prescribed way of doing things.

Sleekgeek gives you the tools to create your own path, and mostly for nothing!

YOUR TRANSFORMATION

Describe the “old you” before you made your transformation. How did you get there and what were you like?
I have always thought of myself as overweight and “bigger” than other girls from school days. Looking back now I have no idea what I was thinking!

After school, I went to University and I was in res where all sport and activity stopped while alcohol and terrible food choices increased.

Once I finished University I moved back home to Cape Town and the adjustment led me to lose 15kg. I started running and things were great. I then met my husband, got married, had kids and put on a lot of weight through 2 pregnancies. 6 months after my son was born I was at my heaviest non-pregnant weight.

Since University I had done Weighless, Herbalife, Juicing, Banting, you name it. All worked to a degree until I lost steam and went back to old habits.

After I had kids we were always tired, so it always just felt easier to order take away or to get a premade meal from Pick n Pay. I think we ate take away or premade meals at least 3 evenings a week and possibly ate out at least once a week.

I always took my salad to work for lunch, so I felt like I was eating well. I just never noticed how the other meals accumulated.

What ignited your initial motivation to change?
I don’t think there was one specific moment which motivated me to change but I know on the night of New Year’s Eve 2017 I remember feeling like I looked good and I was comfortable with myself. I then saw a photo of myself from that night and I was shocked.

I honestly didn’t realise that was how I looked and often you don’t realise how bad things had got. It was from then that I started to make changes as I was in the right space. My kids were just a little bit older where they were getting a bit more manageable. I could easily leave them with someone for a short while, so I could go for a run. They would entertain themselves for 20 minutes while I cooked dinner. Things were just getting easier.

I lost 4kg between that New Year and April 2018. In April 2018 I took a plunge and signed up for the Sleekgeek Group Coaching. I didn’t really know what I was getting myself into other than I had just signed up for a 1-year programme. I remember telling my husband and the only thing he said to me was “ok but you have to stick to it for the full year”.

So, for me it was more than just losing weight, I was challenging myself to see something through to the end whether it made a difference to my weight or not.

When I signed up I remember someone on the Facebook group welcoming me and telling me they were about to finish the programme, they had not seen any change in their weight but their mindset to food had totally changed. That set the tone for me for the start of the Coaching and gave me absolutely no expectations, but I was determined I would see it through no matter what impact it had.

What are some of the things that the new you does differently now?
I am conscious of how much I eat. Yes, what I eat is very important but what is more important is that I now have control over how much I eat.

I am consistent, with whatever it is, whether it is running or eating, consistency is the key. My golden rules for myself are to take lunch to work at least 4 out of 5 days a week, cook dinner at least 5 days a week and get 3 exercise sessions in a week (basically I must get my discovery goal every week. )

One of the less obvious things which I do differently is whenever I am feeling down about my weight or how I feel about my body (which still happens after you lose 20kg), I stop myself from looking for a quick fix or a new fad diet.

In the process of losing weight I have not cut out anything or restricted anything that I eat yet I still have days where I catch myself saying “maybe I should be cutting out carbs.” or “maybe I need to go vegetarian” etc.

This has been one of the hardest things to work on. Trusting the process and knowing that it works and it is sustainable, has been one of the most valuable lessons I have learnt.

What are some of the things that the new you still struggles with?
I am definitely not motivated to eat healthily and exercise. When my alarm goes off at 4h45 to go for a run after a night of children constantly waking me and it is pitch dark and cold, I have to sit on the side of my bed and remind myself of my goals. I basically give myself a little pep talk to get up and get going.

It is the same with eating. If there is junk in my house, trust me, I will find it and I will eat it. All of it! So, I cannot keep that in the house.

I know what foods are triggers for me and I make sure I don’t buy them or if I do, then it is for a specific occasion.

If you could give yourself 1 piece of advice to help with that struggle, what would it be?
Remember how important your environment is and create the environment you want to live in.

Did you plateau, get stuck, or get disillusioned, or even slide backwards a bit on your journey?
Yes, definitely. I have been on this journey for about 11 years now and only in the last year do I feel I have made lasting sustainable change. 

What is better since you got healthy? 
Everything! I cope with stress better, I cope with lack of sleep better. I can instantly feel it in my mood when I have had a few days of bad choices.

TRAINING

What’s your favourite form of exercise? [Running, yoga, weightlifting, etc]
Definitely running and dancing around the house with my kids.

How long have you been training and how did you get started?
I started running about 11 years ago. A friend and I decided to do a couch to 5k programme and from there I joined my sister and friends at races.

I just got hooked.

What does your typical workout look like?
A minimum of two 30-minute runs, or between 8 and 10km during the week and a longer run on the weekend depending on what we are training for.

I don’t do much else other than running.

Favorite exercise? [Distance / pose / movement / etc]
I really like running 10km as I feel you can push yourself knowing you can still finish.

Least favorite exercise? [Distance / pose / movement / etc]
Cycling! I did the Argus once and it took me 8 hours and I will never get on a bike again!

How does exercise make you feel? 
Happy, refreshed, energised, ready to take on the world!

Do you prefer to train alone or with others? Why?
Definitely with others. I would not get out of bed at 4h45 in the cold and dark if I was not meeting up with friends.

Last year I trained for the Gun Run half marathon alone as my husband and I had to tag team going for a run so one of us could be home with the kids. It was incredibly tough to get myself to go for the runs, but it did help to know my husband also had to go for a run if I went so in a sense we “ran together”.

It comes back to creating your environment, I run more often if I am meeting up with people and therefore I need to find a group to run with if I don’t have one.

In saying that, yes, it is much easier to get yourself to go for a run if you are meeting up with other people, but I do prefer to run alone for races as I can then run at my own pace and not worry about anyone else.

Most embarrassing training moment?
I honestly can’t think of one. I have fallen a few times in races (twice that I can remember) but I don’t remember being too embarrassed. Just in a lot of pain!

Top 3 things you must have at the gym or in your gym bag?
My gym is the road, so I always must have my running watch because if it isn’t on Strava it didn’t happen.

During winter, I always run with a headlamp and I will always have a bottle of water in my car for after my run. If I don’t drink water straight after a run I get a terrible headache.

Your next training goal?
There are so many!

I have a few big races lined up this year (nothing more than a 21km) but I want to start focusing on getting stronger as I know this will drastically improve my running. I just want to get faster. I am not too interested in running further at least until I am faster.

So now that I have had a small break after 2 Oceans Half, I will be focusing on doing some weight training – I am dreading it but from seeing everyone in Sleekgeek loving it I am hoping I will learn to love it!

Top 5 songs on your training playlist?
I don’t run with music. I am too paranoid I won’t hear a car coming up behind me or I may get a huge fright from someone running up behind me.

If I am doing a workout at home I usually get Spotify to pick something upbeat out for me.

How has exercise/training/Sport Changed your life? [Made it better, etc – please be specific]
The days I exercise I definitely cope with work and children stresses better.
I sleep better when I have been exercising.
It makes me happier and I make better nutrition choices.

NUTRITION

What’s your favourite meal?
Pizza!

OK, now what’s your favourite healthy meal?
Chicken salad wrap.

Favourite protein?
Chicken

Favourite fat?
Avo

Favourite carbohydrate?
Sweet Potato

What’s your nutrition philosophy / approach? [If you have one]
Manage how much you eat. Keep your standard and consistent meals low calorie but filling. Bulk up with veg/salad so that the other “not so good” meals are balanced out.

How many meals a day do you eat?
2 – 3 depending on the day. On the days where I have 2 meals, I will have a small snack in place of dinner.

Do you have a cheat meal / treat strategy?
Not really. I am not good at following rules, so I just try to balance any “cheats” with good choice meals.

I find If I am too restrictive with myself then I will go overboard if I let myself “cheat”.

MINDSET

Most memorable personal best achievement to date. Something you maybe never imagined you could do?
3 things which have always been my goal but in the back of my mind I have only ever thought of them as being a pipe dream:

• Fitting into size 10/small clothing (this was never a goal as I never thought it could be possible – I now wear size 10 and small).
• Running 7min/km (I now run average 6:45min/km, beginning of 2018 was running 8min/km).
• Running a half marathon in 2h30 (I ran 2 Oceans in 2h32, previous PB was 2h46).

Favorite quote?
“You will never regret doing it, you will only regret not doing it”
My pep talk to myself at 4h45am pre-run

Favourite book? 
Anything by Wilbur Smith, but Burning Shore is my favourite of his books

What inspires and motivates you?
Feeling good about myself and being an example for my kids.

For what are you most grateful? 
My amazing support system, I have the most amazing family. My husband and kids are worth every single sacrifice. My parents, sisters and close friends who support and encourage me no matter what.

What do you want to say to other community members who might be nervous or hesitant to make a start?
Take each day as it comes. Don’t focus on the end goal focus on your goal for today.

Every little step takes you towards that end goal. just keep plodding on and you will get there.

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

• Trust the process! (I never understood this until I did ).
• Be consistent.
• Don’t let the next fad diet or craze distract you.
• Create your environment.
• No one else can do this for you. it is you who needs to be the change (it’s worth it!).

The post QA: Alice Herselman – 17kg down with Sleekgeek Coaching! appeared first on Sleekgeek.

Chantel is a mom, firefighter and long distance runner who now has her eyes set on completing her first Two Oceans Ultra Marathon and The Ultimate Human Race.

Both she and her husband Graham are doing the Sleekgeek 8 Week Challenge and we are really looking forward to seeing their results.

Profile:

Name: Chantel Menziwa
Age: 39
Location: Cape Town

What do you do?
I am a firefighter at Cape Town International Airport since May 2007. Before that, I worked in the SANDF as a firefighter for 7 years.

What else do you do?
I don’t have any other hobbies besides running. So on my off days, I try and spends as much time with my kiddos as possible.

YOU AND SLEEKGEEK

How long have you been a member of Sleekgeek?
I’ve been the group for a few years on and off. I was just a spectator.

How did you find Sleekgeek?
One of my friends added me, I left the group and was then added by a different friend. I really started being interested in Sleekgeek last December 2018.

What is your favourite part of the Sleekgeek Community?
The amazing support, motivation, inspiration and the tools that are constantly available to reach one’s goals.

YOUR TRANSFORMATION

Describe the “old you” before you made your transformation. How did you get there and what were you like?
My first weight loss journey started years ago when joined the SANDF in January the year 2000. I weighed about 84kgs when joined.

The “sluk nou kou later” system and constantly being on a double march, ensured I went down to 64kg in 3 months.  Another 3 months later my basic military training was completed.

I did my firefighter training and in 2001 in started working as a firefighter at the Oudtshoorn Military Base. I gained all of that weight back again. A few months later I started feeling constantly tired, urinating frequently, being sluggish. I was diagnosed with Type 2 Diabetes. I was treated with tablets,  exercised only when forced to and struggled to lose weight again.

Then in 2003 I joined SANDF Military Athletics Club. I started doing race walking the whole of 2003. I got tired because by the time I had finished walking the runners were refreshed and showered. I started running in 2004 and making better eating choices. I ran to improve my health, faster times and realised it’s so de-stressful. So I kept on running, losing weight and improving my times.

The year 2006 I remember I ran my best times ever. My 10km PB was 50 mins( KKNK 10km), 21km 1h57(Meiringspoort 21km)and 30km 3h15 (Tygerberg 30km).

In 2009 my son, Luniko was born, I struggled again with my weight. I was pregnant again in 2013 and had a miscarriage.

In 2014 my daughter Emihle was born. I still kept on running as it was my lifeline. In mid-2016 I started having stomach issues, went to the doctor. Nothing was found.

I lost a lot of weight but thought it was due to running. In January 2017 I was diagnosed with Non-Hodskins Lymphoma stage 4 as it has spread to my bone marrow. I went through chemotherapy and was cleared at the end of August 2018. I have been In remission ever since

What ignited your initial motivation to change?
I gained weight again. The more I ran, the more I ate. My motto was: I run to eat.

In mid-December my husband Graham weighed himself in at 97kg, he was like: “Hell no we need to do something!” We vowed we would start on 1 Jan 2019.

We decided to enter the 8-week challenge joined the amazing TEAM UP and TEAM UP 2.0. The amazing team and team leaders supported us and inspired us to where we are today. Taking part in the 8-week challenge was the best thing and investment we made for ourselves.

What are some of the things that the new you does differently now?
I am able to say to bad food choices. I love the gym now. I used to avoid it, even at work. I can go to the gym alone and not need anyone to join me.

What are some of the things that the new you still struggle with?
I am still running, but since the challenge, I have lost my way on the gym side.

If you could give yourself 1 piece of advice to help with that struggle, what would it be?
I need to keep at it as I still have hard work ahead. I have lots of loose skin to tone and tighten and it will not happen by itself.

Did you plateau, get stuck, or get disillusioned, or even slide backwards a bit on your journey?
Yes, I did. During the challenge, we had two birthdays in the family and eating cake comes with birthdays! I learned that if you overdo it, you can gain weight.

What is better since you got healthy? 
My sugar levels have improved. I am insulin dependent and I am using less now.

TRAINING

What’s your favourite form of exercise? [Running, yoga, weightlifting, etc]
Everybody that knows me will say running, running and more running!

How long have you been training and how did you get started?
I started off as a race walker in 2003. I started running in 2004.

What does your typical workout look like?
It will either be hill training, speed training or a long slow run to increase leg mileage.

Favorite exercise? [Distance / pose / movement / etc]
My favourite distance is a 10km.

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

How does exercise make you feel?
Like I can do anything I put I mind in to. 

Do you prefer to train alone or with others? Why?
I can train alone or in a group. If no one is available I am that person that can get up and go alone.

Most embarrassing training moment?
Yoh! It’s more frustrating than embarrassing. There are actually two.

My husband and I drove all the way to Stellenbosch to take part in the Winelands 21km in 2017. I used to wear my slippers to races and just pack my takkies in my bag. I got to Stellenbosch, walked around, went to the bathroom then got back to the car only to realize my running shoes were not in the sports bag. I had pre-entered the race already. I was already dressed, ready to go run, but dololo tekkies. I was heartbroken!

That same year I went the to the MSA 10km race. I packed my tekkies in, only to realise that I had packed a trail and a road takkie and both were two lefties.

Needless to say, on both occasions, I ended up playing photographer.

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

• A towel (I must still buy me a Sleekgeek one)
• Water bottle
• Sweatband or buff

Your next training goal?
I am slowly working my way up to compete in my first Two Oceans Ultra Marathon 56km and the Ultimate Human Race 87km.

I also want to do the Comrades in 2020. My next big goal for this year is the Sanlam Cape Town Marathon (42.2km). This will be my 4th full marathon.

Top 5 songs on your training playlist?

• Shallow by Lady Gaga and Bradley  Cooper
• Better by Khalid
• Happier by Marshmallow ft Bastille
• Bad liar by Imagine Dragons
• SMA by Nasty C ft Rowlene

How has exercise/training/Sport Changed your life? [Made it better, etc – please be specific]
It has changed my life. I used to suffer from low self-esteem and it has boosted my self-confidence, I am who I am because of running. I came out of my shell.

NUTRITION

What’s your favourite meal?
Breyani and macaroni and cheese. Now that I’ve adjusted my eating lifestyle, I will probably eat them as a side dish and not as a full meal. As much as I love it, I refuse to undo all my hard work

OK, now what’s your favourite healthy meal?
Lettuce wrap with chicken, mixed pepper strips, carrot strips.

Favourite protein? 
Chicken, red meat and eggs. It has to be eggs I suppose, as I can eat them every day.

Favourite fat?
Avocado.

Favourite carbohydrate?
Sweet potato.

What’s your nutrition philosophy/approach? [If you have one]
I lost all of my weight through Banting, it has done wonders for me. I went from 83kg to 73kg.

How many meals a day do you eat?
I eat 3 times a day, also depending what my sugar levels are doing. My insulin demand has decreased, which I am very excited about. 

Do you have a cheat meal/treat strategy?
I don’t have a specific cheat meal strategy. I have lost my weight through Banting. Before I lost weight, I completely avoided the baddies. Now that I’m maintaining, I will have a baddie now and then but in moderation in order to not feel too deprived.

MINDSET

Most memorable personal best achievement to date. Something you maybe never imagined you could do?
Running the Sanlam Cape Town Marathon (42.2km) in 2016.

It was my very first marathon. I never imagined I would ever be able to complete a full marathon. Now I am dreaming of competing in the Comrades Ultra Marathon 87km in, hopefully, 2020. God willing.

Favorite quote?
“What you have to decide… is how you want your life to be. If your forever is ending tomorrow this be how you would have spent it? Listen, the truth is nothing is guaranteed. You know that more than anybody. So be afraid. Be alive. “
Sarah Dessen- The Truth About Forever.

Favourite book? 
I don’t read much. I used read a lot growing up but at the moment I don’t have one.

What inspires and motivates you?
Running.

For what are you most grateful? 
I am grateful for every day that God allows me to open my eyes and spend it with my family and friends. I am grateful that I am able to work. I am grateful that I am still able to run. I run for those can’t.

What do you want to say to other community members who might be nervous or hesitant to make a start?
Don’t wait to start, just start. Stop saying tomorrow. Prepare your training gear already in the evening before and take that leap.

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

• There is no quick fix. 
• Nothing worked hard for was ever easy.
• Try to get your family involved if possible.
• If you fall off the wagon, get up, forgive yourself and start anew the next day.
• Do an accountability post, so when you are struggling and feel like giving, that will motivate you to keep going.

The post QA: Chantel Menziwa drops the kilos and hits the road appeared first on Sleekgeek.