HAPPY FUN, FREAKY FLIRTY FRIDAY FELLOW KELFITTERS!
This week we chose our top 5 in The Kelfit Winter Challenge. A huge congrats to the winners.
TOP 5 AND COUPLES WINNERS
KELFIT SUMMER CHALLENGE
ENTRIES ARE OPEN!
The much anticipated Kelfit 8 week Summer Weight Loss Challenge!
OUR BIGGEST CHALLENGE to date!
OVER R100 000 prizes to be won!!!!
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Includes personal diet and training plan based on Kelfit principles
Personalised training plan
8 weeks online mentorship from one of our qualified coaches
Weekly online weigh ins
Supplement advice
Access to hundreds of Kelfit recipes and Kelfit members only website
Free maintenance plan once the 8 weeks are done
1st Prize R50 000 worth
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R2000 cash
3 nights stay at Marloth Game Park worth R15000, sponsored by Claire Calvert
FREE house design / alterations & additions design with 3D rendered artistic impressions
and plans valued at R30 000.00 sponsored by Dynazign Architects, Natasha Caple
Waist trainer voucher worth R500 from www.waisttrainer.co.za
3d Mascara & 1lipstain & 1 lip balm worth R600 sponsored by Mischa Ferreira
12 weeks free on Kelfit worth R1500
2nd Prize worth R20 000
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R1000 cash
1 Nights stay for 2 people at Emperors palace worth R5000 sponsored by Cornelia Van
Niekerk
R1500 Slimming Treatments from Stylelavies slimming, Yolandi Yolandi Heyns Wiese
Waist trainer worth R500 from www.waisttrainer.co.za
Box of Jeunesse reserve R1100
1 Feg Eyelash Serum & 1 lip stain & lip balms R400 Mischa Ferreira
Bottle Of Skulpt sponsored by Shannon Perrow Walton worth R450
12 weeks free on Kelfit worth R1500
Basic 3 page website design with free hosting for one year worth R8000 sponsored by My
Online Prescence- Daleen Dimitriu
3rd Prize worth R10 000
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R500 Cash
Life Coaching sponsored by Uraisha Haswell worth R5000
Waist trainer worth R500 from www.waisttrainer.co.za
Pandora perfume sponsored by Anki Leih R150
1 Pilaten Face Mask 60g tube & 1 Lip stain & 1 lip balms worth R400 Mischa Ferreira
Sole Buddies 10 week running coaching programme sponsored by Christine Prokopiak
Barrow (NAASFP certified marathon coach) worth R1500
12 weeks free on Kelfit worth R1500
Bottle Of Skulpt sponsored by Shannon Perrow Walton worth R450
4th Prize worth R7000
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CIPLA supplement Hamper worth R500
1 Box of Jeunesse Instantly ageless worth R700
Isabella Garcia Hamper worth R1000
Waist trainer worth R1000 from www.waisttrainer.co.za
Bottle Of Skulpt sponsored by Shannon Perrow Walton worth R450
Pandora perfume sponsored by Anki Leah R150
2 Lip stains & 2 Lip balms & Pilaten Sachet R250 Mischa Ferreira
2 x 12 weeks free on Kelfit worth R3000
Kelfit Tights and top worth R300
5th Prize R5000
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R500 CASH
CIPLA supplement Hamper worth R500
Simply B Treats sponsored by Belinda Smith worth R250
12 weeks free on Kelfit worth R1500
Kelfit top worth R200
Avon hamper sponsored by Bibi Burger worth R700
3 Bottles of Lean Gourmet syrups worth R200
Box of Jeunesse Reserve worth R1100
Couples Prize worth R13 000
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2 Night stay for 2 people at Abbots Cove bnb Midlands meander worth R4000
½ hour shoot sponsored by Michelle Elise Britnor Photography worth R500(South coast
Natal)
Body Contouring Package from That Slimming Place PMB worth R1600 sponsored by
Wendy Meyer
Hamper from Pure Romance, Lesley Leslie Shaw worth R1700
Biltong Hamper worth R500
2x 12 weeks free on Kelfit worth R3000
Nanny child stimulation course(Midlands base) for the summer challenge worth R900
sponsored by Chantal Hartley
Waist trainer worth R500 from www.waisttrainer.co.za
Pandora perfume sponsored by Anki Leah R150
1 Lip stains & 1 Lip balms & Pilaten Sachet R130 Mischa Ferreira
To enter email [email protected] OR [email protected]
R1000 entry or R1800 per couple
Current clients may join in pro rata- e.g. if you are halfway through your challenge at the time the
Summer Challenge starts (10 OCTOBER) then you will pay in R500 (half price) pro rata. Email us
and we will work it out for you.
20 WEIGHT LOSS TIPS THAT ARE ACTUALLY EVIDENCE-BASED
People are being advised to do all sorts of crazy things, most of which have no evidence behind
them.
Over the years, however, scientists have found a number of strategies that seem to be effective.
Here are 26 weight loss tips that are actually evidence-based.
1. Drink Water, Especially Before Meals
It is often claimed that drinking water can help with weight loss, and this is true.
Drinking water can boost metabolism by 24-30% over a period of 1-1.5 hours, helping you burn
off a few more calories. One study showed that drinking a half litre of water about a half an hour
before meals helped dieters eat fewer calories and lose 44% more weight.
2. Eat Eggs For Breakfast
Eating eggs can have all sorts of benefits, including helping you lose weight.
Studies show that replacing a grain-based breakfast with eggs can help you eat fewer calories for
the next 36 hours, and lose more weight and more body fat.
If you can’t eat eggs for some reason, then that’s fine. Any source of quality protein for breakfast
should do the trick.
3. Drink Coffee (Preferably Black)
Coffee has been unfairly demonized. Quality coffee is loaded with antioxidants, and can have
numerous health benefits.
Studies show that the caffeine in coffee can boost metabolism by 3-11%, and increase fat burning
by up to 10-29%
Just make sure NOT to add a bunch of sugar or other high-calorie ingredients to it. That will
completely negate any benefit you get from the coffee.
4. Drink Green Tea
Like coffee, green tea also has many benefits, one of them being weight loss.
Green tea contains small amounts of caffeine, but it is also loaded with powerful antioxidants
called catechins, which are
also believed to work
synergistically with the
caffeine to enhance fat
burning.
Although the evidence is
mixed, there are many
studies showing that green
tea (either as a beverage or a
green tea extract
supplement) can help you
lose weight.
5. Cook With Coconut Oil
Coconut oil is very healthy. It is high in special fats called medium chain triglycerides, which are
metabolized differently than other fats.
These fats have been shown to boost metabolism by 120 calories per day, and also reduce your
appetite so that you eat up to 256 fewer calories per day.Keep in mind that this is not about
adding coconut oil on top of what you’re already eating, it is about replacing some of your current
cooking fats with coconut oil.
6. Take a Glucomannan Supplement
A fiber called glucomannan has been shown to cause weight loss in several studies.
This is a type of fiber that absorbs water and “sits” in your gut for a while, making you feel more
full and helping you eat fewer calories.
Studies have shown that people who supplement with glucomannan lose a bit more weight than
those who don’t.
7. Eat Less Refined Carbs
Refined carbohydrates are usually sugar, or grains that have been stripped of their fibrous,
nutritious parts (includes white bread and pasta).
Studies show that refined carbs can spike blood sugar rapidly, leading to hunger, cravings and
increased food intake a few hours later. Eating refined carbs is strongly linked to obesity.
If you’re going to eat carbs, make sure to eat them with their natural fiber.
7. Use Smaller Plates
Using smaller plates has been shown to help people automatically eat fewer calories in some
studies. Weird trick, but it seems to work.
8. Keep a food diary.
There are studies showing that keeping a food diary and writing down what you eat, or taking
pictures of all your meals, can help you lose weight.
Anything that increases your awareness
of what you are eating is likely to be
useful.
9. Brush Your Teeth After Dinner
Although I’m not aware of any studies
on this, many people recommend
brushing your teeth and/or flossing right
after dinner. Then you won’t be as
tempted to have a late-night snack.
10. Eat Spicy Foods
Spicy foods like Cayenne pepper contain
Capsaicin, a compound that can boost
metabolism and reduce your appetite
slightly.
11. Do Aerobic Exercise
Doing aerobic exercise (cardio) is an excellent way to burn calories and improve your physical and
mental health.
It appears to be particularly effective to lose belly fat, the unhealthy fat that tends to build up
around your organs and cause metabolic disease.
12. Lift Weights
One of the worst side effects of dieting, is that it tends to
cause muscle loss and metabolic slowdown, often referred to
as starvation mode.
The best way to prevent this from happening is to do some
sort of resistance exercise, like lifting weights. Studies show
that weight lifting can help keep your metabolism high, and
prevent you from losing precious muscle mass.
Of course, it’s not just important to lose fat. You also want to
make sure that what is beneath looks good. Doing some sort of
resistance exercise is critical for that.
13. Eat More Fiber
Fiber is often recommended for the purpose of weight loss.
Although the evidence is mixed, some studies show that fiber
(especially viscous fiber) can increase satiety and help you
control your weight over the long term.
14. Eat More Vegetables and Fruits
Vegetables and fruits have several properties that make them effective for weight loss.
They contain few calories, but a lot of fiber. They are also rich in water, which gives them a low
energy density. They also take a while to chew, and are very filling.
Studies show that people who eat vegetables and fruits tend to weigh less. These foods are also
super healthy and nutritious, so eating them is important for all sorts of reasons.
15. Chew More Slowly
It can take a while for the brain to “register” that you’ve had enough to eat. Some studies show
that chewing more slowly can help you eat fewer calories and increase the production of
hormones linked to weight loss.
16. Get Good Sleep
Sleep is highly underrated, but it may be just as important as eating healthy and exercising.
Studies show that poor sleep is one of the strongest risk factors for obesity, being linked to an
89% increased risk of obesity in children, and 55% in adults (43).
17. Beat Your Food Addiction
A recent 2014 study of 196,211 individuals found that 19.9% of people fulfil the criteria for food
addiction.
If you suffer from overpowering cravings and can’t seem to get your eating under control no
matter how hard you try, then you may be a food addict.
In this case, get help. Trying to lose weight without dealing with this problem first is next to
impossible.
18. Eat More Protein
Protein is the single most important nutrient when it comes to losing weight.
Eating a high protein diet has been shown to boost metabolism by 80 to 100 calories per day,
while helping you feel so satiated that you eat up to 441 fewer calories per day. One study also
showed that protein at 25% of calories reduced obsessive thoughts about food by 60%, while
cutting the desire for late night snacking in half .This is the single most important tip in the article.
Simply adding protein to your diet (without restricting anything) is one of the easiest, most
effective and most delicious ways to lose weight.
19. Supplement with Whey Protein
If you struggle to get enough protein in your diet, taking a supplement can help.
One study showed that replacing part of your calories with whey protein can cause weight loss of
about 4kg, while increasing lean muscle mass.
20. Don’t Drink Calories, Including Sugary Soda and Fruit Juices
Sugar is bad, but sugar in liquid form is even worse. Studies show that liquid sugar calories may
be the single most fattening aspect of the modern diet.
For example, one study showed that sugar-sweetened beverages are linked to a 60% increased
risk of obesity in children, for each daily serving.
Keep in mind that this applies to fruit juice as well, which contains a similar amount of sugar as a
soft drink like coke.
SECRETS TO GETTING A TONED BODY
Are you looking to get the firm and toned body you have always wanted, but you think it's too
late?
Secret Number One
You can't spot reduce. So in order to remove
the fat on the abdominal muscles, you will
have to tone all over. Indeed, you already
have muscles under that fat. In fact, you may
have an awesome set of abs, but if a layer of
fat wraps around your waist, what's the point?
No one will ever know it!
Secret Number Two
Above all, getting "toned" abs is impossible
without paying attention to nutrition. Stick to
nutrient dense foods! That alone will drop
pounds for 99% of the population. But to get
really toned you must realize you are not talking about nutrition that makes you look OK, but willtesting nutrition, the kind that tests your strength and desire. To get really get toned you must
remove the last, stubborn pockets of fat to allow your legendary abdominals to shine.
Secret Number Three
Cardio and aerobics won't do it. Not even aerobics with dieting will allow you to achieve legendary
tone and shape! Aerobics and dieting will get rid of the fat and the muscles you have will show,
but haven't you seen someone who only did aerobics? Shapeless. I'm talking flat. The problem is
that aerobics combined with dieting causes muscle loss as well as fat loss. So although the
muscles may begin to show, they do not have those great curves every woman wants, or those
athletic, strong muscles every guy is seeking. Acquiring that sought after shape and strength,
even deeper abdominal separation, requires resistance training. Look at all the Hollywood
actresses that have hired personal trainers to push them through rigorous weight training sessions
to acquire the butt and abs that produce that knockout physique.
On the other hand, those with a few kgs to lose may need some cardio just to help burn a few
more calories off, particularly the women. Women's bodies are just much more efficient than a
man's. By that I mean, men continue burning calories for hours after a hard session with the
weights while a woman's metabolism shuts down very quickly, so she will burn fewer calories over
a day's time than a man will doing the very same workout.
Secret Number Four
Sit-ups stink! sit-ups, contrary to popular belief, is not a great exercise for developing great abs.
Indeed, sit-ups mainly involve the hip flexors, not the rectus abdominus.
BEST EXERCISES TO BUILD ABS:
1. Crunches. Crunches, performed correctly, are in our estimation the single best exercise you
can do to build separation in the rectus abdominus that is commonly referred to as the "six pack"
because of the appearance of six distinct slabs of muscle when the possessor contracts the
muscles of the stomach.
2. Leg raises done with a body curl. Why the body curls? According to Charles Poloquin, "The
anatomy of the rectus abdominus is such that your torso needs to bend backwards approximately
15 degrees to develop maximum tension in the abdominal muscles." Adding the body curl at the
end of the leg raise helps train the muscles of the back to be protective during exercises such as
military presses or cheat curls.
3. Rope crunches. Another great exercise for creating maximum time under tension, while
allowing for a full range of motion without the restrictions of the floor or bench as with many ab
movements. Remember, just like in leg raises, rope crunches should not be just an up and down
movement, but rather a curling exercise. Curl your head into your body for the maximum
contraction. Watch that butt! Don't sit back, curl!
4. Swiss ball ab work. Swiss balls provide unrestricted movement, at the same time recruiting
core muscles necessary to provide balance during the movement. Two favorite swiss ball exercises
include crunches and leg raises. For crunches place you toes up against the wall, position you butt
on the ball and crunch. Remember; don't just move those hip flexors. For leg raises, place a Smith
machine bar slightly above waist height, hold on and position your butt on the ball while in a
reclined position. Now, perform your leg raises. This is a very humbling exercise, so just start with
one or two sets when performing this exercise for the first time.
There is no need to perform abdominal exercises each day. Abs are a muscle group, like all
others. They need time to recover in order to grow. So get into the gym, work those ab muscles
two or three times per week and then let them grow!
SUPPLEMENTS OF THE WEEK- DEVILS CLAW AND CELERY
A supplement that I use every single day. It really helps me with my training- for joint protection
in vigorous exercise.
You can buy them combined into one tab at Dischem
Celery Seed
The dried seeds from the celery plant are used
medicinally in the treatment of arthritis, gout and
rheumatism, according to Mercer University. Their
properties not only reduce inflammation and
lessen pain, may also help to relieve depression
associated with rheumatoid arthritis and gouty
arthritis. Celery seed not only acts as a powerful
painkiller, but also is used as a diuretic. It
removes excess fluids from swollen tissues around
joints, providing pain relief and improving
mobility. Additionally, celery seed is calming to the
nerves, and reduces muscle spasms around
swollen joints.
Do not use celery seeds for treating gout if you are pregnant or have active kidney inflammation.
Celery seeds may cause allergic reactions in the form of a skin rash or make your skin
exceptionally sensitive to sunlight. Only use organic, food-grade celery seeds, not the seeds from
a garden packet used for planting. Celery seeds may thin the blood, so if you take blood thinners
consult your natural health practitioner for dosing guidelines.
Devil’s Claw
Devil’s claw is used for reducing pain and
inflammation of the joints caused by
degenerative joint diseases such as gout and
arthritis, according to the UMMC. Devil’s claw
was used traditionally in a salve to heal various
skin ailments. It is still available today as an
ointment to soothe painful, inflamed joints.
There is some scientific evidence indicating
Devil’s claw is as effective at reducing various
types of arthritis pain as a leading
pharmaceutical drug in Europe, adds UMMC. In
addition, it was found to improve mobility and
function in the case of joint stiffness. Devil’s
Claw is available as a dried or fresh root and in
capsules, liquid extracts and topical ointments.
It is considered safe when used according to
directions and non-toxic. In some instances, it
may cause digestive problems. You should not use Devil’s claw if you have ulcers, gallstones or
liver disease unless under the supervision of a health practitioner. Avoid Devil’s claw if you are
pregnant or nursing.
EEZI EGGS
Kelfit is in partnership with Eezi egg whites…this product has honestly changed my life! No more
painful yolk separation, its quick, affordable and convenient. Unfortunately Eezi eggs are only
available for sale to all gautengers, mail [email protected]
At R43.50 a litre-34 eggs in a litre, it's a great convenient way to cook and prep!! Makes the most
perfect egg white pancake!! Quote “Kelfit “when ordering
“PROUD TO ANNOUNCE THAT I AM NOW SPONSORED BY THIRSTI WATERkeeping me hydrated ALL Summer!
I am personally sponsored by Thirsti water- this is a new water brand taking over the country!
Have a look out for their awesome adverts on television and across the board!
Natural Spring Water from The Drakensberg Mountains in an awesomely designed PUMP Action or
a tall 1 litre bottle- its very eye catching...you cannot miss it on shelves!
Give their page a like! :
https://www.facebook.com/ThirstiWater/?fref=ts&pnref=story
LEAN GOURMET SAUCES
Kelfit will now be stocking and supplying lean
gourmet sauces. We will stock the pancake
syrup, Chocolate, Caramel and the BBQ.
The sauces are R60 per bottle and BBQ sauce is
R65 a bottle and can be used to baste and on
any savoury dish
To order email Linda- [email protected]
Courier nationwide is R110
This Week’s Biggest
Losers
Cheryl Govender
2kgs and 6cms in 2 weeks
Barbara Rautenbach
2.7kgs and 14cms in 2 weeks
Kerri Leo
3kgs and 19cms in 2 weeks
Annelie Richter
4.5kgs and 21cms in 2 weeks
Franscious Grove
5kgs and 18cms in 2 weeks
Bertina Austin
2.4kgs and 17cms in 3 weeks
Dominique Otgaar
2.9kgs and 3.5cms in 3 weeks
Lisa Beling
3kgs and 15cms in 3 weeks
Miranda M. Uys
3kgs and 22cms in 3 weeks
Shauna Birkin
3.2kgs and 14cms in 3 weeks
Meagan Gillett
3.5kgs and 38cms in 3 weeks
Tracy Naidoo
3.6kgs and 7cms in 3 weeks
Cindy Husselman
3.7kgs and 22cms in 3 weeks
Van Heerden, Karen
3.8kgs and 14cms in 3 weeks
Leigh-ann Mawhinney
4.2kgs and 33cms in 3 weeks
Curtis Huysamen
4.7kgs and 38cms in 3 weeks
Mariska du Preez
8.5kgs and 71cms in 3 weeks
Laura Gorven
3.6kgs and 18cms in 4 weeks
Bronwyn Kemp
4kgs and 43cms in 4 weeks
Tonia Coomber
4.8kgs and 29cms in 4 weeks
Samantha McCutcheon
5.2kgs and 32cms in 5 weeks
Yolanda Vermeulen
5.2kgs and 35cms in 5 weeks
Anzel van der Mescht
5.3kgs and 32cms in 5 weeks
Mariska Labuschagne
5.5kgs and 54cms in 5 weeks
Eveanne Moonsamy
6.2kgs and 39cms in 5 weeks
Johan Labuschagne
11.9kgs and 38cms in 5 weeks
Wendy Peffer
7kgs and 33cms in 7 weeks
Rika Basson
8.4kgs and 44cms in 7 weeks
Retha Greyling
7.6kgs and 40cms in 8 weeks
Chantel van Rooyen
8.8kgs and 40cms in 9 weeks
Sonica Kriel
8.8kgs and 49cms in 9 weeks
Petro van der Merwe
9.8kgs and 49cms in 11 weeks
Talia Jones
30.4kgs and 116cms in 15 weeks
Lee-Ann Benjamin
16kgs and 75cms in 23 weeks
Thank you to those who weighed in, please forgive us if we have
left anyone off the list!!! We do not in include newbies that lost
in week one as there are always usually high losses
KELFIT COOKIES AND MUFFINS
We have designed the perfect Kelfit cookies and muffins that are compatible with your diet plans.
Everyone may order (except clients on paleo or competition diet plans) we have Kelfit cookies and
muffins- they're protein and carb friendly (the right amount for Kelfit stds)
They are R65 a batch of 10 cookies or R65 a batch of 5 muffins. Ladies may have 2 cookies as a
snack or 1 muffin as a snack. Double that for men.
Flavours:
Chocolate
Choc-peanut Coffeeholic
Cinnamon - Vanilla
To order mail Linda: for the order form: kelfi[email protected]
Courier fee is R85 to major places; we will get a quote for out of the way towns.. They‛re
amazing!!
SIMPLY B HEALTHY TREATS
I am proud to announce I am now sponsored by Simply B healthy treats! All I can say is OH MY
WORD!!!
Decadent healthy treats at amazing prices! �
To order email Belinda Smith- [email protected]
With delivery now nationwide!!!
-
Protein Ball tubs (6 balls) only R60.
Protein Ball packs (2) R18- comes in 5
amazing flavours.
Protein Bars single pack R18
Choc Brownies R18
Yummy biscuits R10 single, R20 double pack
Rusks R50 for 1 dozen (Multi seeded, gluten
and sugar free!!)
Protein box R170( 2 cookies, 2 brownies, 2 bars, 6 Protein balls
Friyay bags R100- 1 cookie, 2 bars, 2 fudge and 4 Balls
SELECT HAIR DRESSING SUPPLIES
Proud to announce I am now sponsored by Select Hair Dressing Supplies! I started using their
products last week and I am so pleasantly surprised at how amazing my hair looks and feels!!!!
To view their full range and order online with delivery TO YOUR DOOR visit www.selecthair.co.za.
They stock shampoos, conditioners, styling aids, treatments and so much more!!!
Salon care right at your doorstep!!!
Thank you Select Hair Dressing Supplies for this amazing opportunity!
http://www.selecthair.co.za/kelly-stegen-selects-new-brand-ambassador-1645.html
ZULU WATERS PREMIUM VENISON
KELFIT is now in partnership with Zulu Waters premium venison. I am a huge game meat lover
especially when dieting as it is so low in fat, high in protein and free of additives and hormones. I
am so proud to be associated with this amazing farm.
Thank you to Lesley Martyn and her hubby for this amazing opportunity.
Had our first taster last night and in the meat is divine!
Pietermaritzburg, Midlands and surrounds visit their shop in Nottingham road opposite The
Junction. They stock every type of meat from venison mince, cubes, loins, roast, ribs, chops,
biltong and so much more � To order email [email protected]
CLIENT OF THE WEEK
Liza Stockhoff
Amazing, well done Liza!
Melanie Ram
Amazing, well done Melanie!
WELCOME
We have a new member joining The Kelfit Team!
I would like to welcome Cindy Marshall to The Kelfit Coaching Squad!
Cindy is joining us as a competing/ specialised coach under The Kelfit umbrella.
She is an amazing and special woman and a mom to us competing girls...she has years of
experience!
Cindy is a figure athlete and ladies she is 50 YEARS OLD!!!!!
Showing us that age is just a number!
Any ladies wanting to or thinking about competing next year can start signing up now with Cindy!
The first shows start March/April and we need at least 6 months to work with our competing
ladies.
About Cindy: "I started going
to gym to mess around with
weights at the age of 39 ...I
had never stepped into a
gym before..!
I fell in love with a
bodybuilder and then he told
me I couldn't do the sport as
I didn't have the disciplinethis only fuelled my fire so at
the age of 40 I stepped on
stage for the first time....and
never looked back!
Since then I have competed
10 years straight ...I got my
qualifications as a PT and
have studied nutrition.
I am super excited to join
The Kelfit Team."
Cindy has coached many
athletes some who have
gone onto world champs and
one receiving their PRO Card.
"I like to get to know my
athletes personally so I can
help more and give them the
support they need to achieve
their goals....after all its
about them not me...."
Some of her achievements:
6 SA Champs,
5 world champs
2 Olympia's
And 3 Arnold Classics!
Welcome to the team Cindy!
If youre keen to do personalised or one on one coaching mail me [email protected]
You have 3 competing coaches to choose from Cindy, Claire Calvert and myself!
GOOD LUCK
A huge shout out to our UK Champ
Karin Pienaar
.
Karin will be taking part in the West
Midlands Body Building and Fitness
Championship Sunday the 25th of September
2016
We will be posting regular updates on
Sunday 
We will be rooting for you all the way from
South Africa Karin
b
CLOSING QUOTES
Have an amazing Friday and weekend