Lauri Burke Transformation

I have struggled with y weight my whole life. I tried everything, from dietitians and nutritionists to food addiction counselors and trainers. I was constantly unhappy within my own body and always made excuses, blaming everyone else for my problem. I kind of just gave up and said well this is me there’s nothing more I can do about it.After spending 2 years in America and a holiday in Israel, I reached the big 100kgs. I could no longer look at the scale anymore. I’d cry even thinking about it. I felt lost within myself and wanted to give up on life. I got bullied by most people around me and I knew that I had to do something before it was too late. My health was deteriorating and I was afraid of the many problems I could face going forward. I did not know where to go or what to do with myself anymore.

This all changed In July last year. My mom came home from seeing a friend who had lost a significant amount of weight. She told me how she had done it and asked whether I’d be interested. At first I was hesitant. I knew I had tried so many things before yet nothing had worked, but I slept on it and the next day I decided By myself, to send geoff a message. He immediately responded and we met up the next day.

From the moment I stepped out of the doors of the gym after meeting up with him, I felt confident that this would be it. There was just something about the way he spoke to me that made me know that I was in good hands. I was going to change. I even remember telling geoff that he must watch me do this because I Will give it my all, 100%.

Well, here I am today, only 10 months later having lost 29kgs and only 1 away from my big goal of being under 70kgs. I constantly get asked how did you do it? And the answer to that is quite simple. My trainers! Jess and geoff have been my lifesavers, my friends and my motivation. I can count on them to be there for me whenever I need a push or to motivate me to keep going. The most important thing about them to me is that they have been by my side through my whole journey from day 1 and have never given up on me, always believing in me and my abilities to succeed. When I feel like I may be going backwards, they are there to pick me back up again and help to push me forwards and keep working towards my goals. They know exactly what they are doing and they make training so much more fun. They are talented and experienced in what they do and They have helped me to not just lose weight, but to live a healthy balanced lifestyle. They’ve taught me what is healthy and what is not, the good foods and the bad foods and they have showed me that with determination, strong will power and the belief in yourself, that you CAN do anything!

Today I am happier, healthier and the most confident I have ever been in my life. the people who I used to look up to because they were so skinny and healthy, now look up to me and want to train with me, constantly asking me how I do it. I honestly cannot even comprehend how grateful I am to have the Jess and geoff in my life and I look forward to the ongoing transformation process working with them.IMG-20170525-WA0010IMG-20170525-WA0011

Stretch Marks



Most women suffer from stretch marks and are often told that there is nothing they can do about it. We believe that there are some natural ways for you to help/prevent stretch marks in the future and keep your skin elastic and looking healthy.

Stretch marks are caused when your body grows faster than your skin, causing your skin to stretch and creates stripes. This is often seen on the buttock and abdomen.

  • Drink a lot of water: Most people do not drink enough water. water keeps the body and skin hydrated. It is recommend that you should drink between 6-8 glasses of water a day. The more water you drink the more hydrated you will be keep your skin nice and elastic. Water has many other benefits like flushing out toxins, clearing skin problems, food digestion and reducing dark circles under your eyes.
  • Eating a balance diet: Eating a clean, rich nutrient diet with fresh produce and high protein will keep your weight gain steady. A healthy balanced diet will keep the elasticity of your skin include foods that are rich in Vitamin C, E and antioxidants will help to achieve great elasticity. Try to stay away from “junk” food with little nutritional value.
  • Moisturise: Moisturising your skin will keep it hydrated and feeling great. There are many moisturises out there look for ones high in vitamin E. Bio oil is also great for stretch marks. (For all the mommies that are pregnant or planning on falling pregnant we suggest you start with the bio oil from the beginning of the pregnancy).
  • Avoid excess sun exposure: The sun can be extremely dangerous and harsh to our skins. UVA causes damage to the skin resulting in lost of elastcity as well as hydration. Remember to alway put on your sunblock when heading out into the sun.
  •  Exfoliation: exfoliation is great for the skin. it removes all dead skin cells allowing the skin to produce new skin. Exfoliation causes increased blood flow resulting in healing and removal of toxins. Remember to be gentle when exfoliating and not to rough especially over areas that have stretch marks.



I have a fitness diploma and currently am a fitness manager within a world-class health club. My fitness background is what got me initially interested in bodybuilding and fitness shows but my background was in no way what determined my success thus far. My job is full-time and earlier this year I got out of my fitness routine and ended up gaining fat and losing muscle mass. I made a few failed attempts to get back into shape but it was not until I decided to compete in Western Province IFBB Champs that I found the motivation to stick to my fitness goals. I sought the help of Geoff and Jess from Gymspo and their expert knowledge gave me every detail I needed regarding me nutritional needs and training routine. There are many things that they taught me and even the smallest little change in my daily routine made a huge difference.

My diet consisted of lean meat, basic carbs and fibrous and healthy essential fats. The training was based on hypertrophy in the first stages of prep and thereafter transitioned to cutting, creating a more sculptured physique and as I transitioned into that my diet changed into a leaner source of protein and lower carbs.

The one thing that kept me motivated to keep me going was the desire to bring a condition onto stage that I was happy with. There were times were I thought that I wanted to give up but with the motivation from Jess and Geoff kept me going and they helped me to be positive throughout.

Jess and Geoff are truly passionate about what they do and I believe that they aspired to truly change my life for the better, not only through my competition but my lifestyle as well. Whenever I was unsure about making a decision regarding my eating plan or training they were always there on stand by to communicate to me what I need to know.

I work a full time job with varying shifts on a daily basis and this made it challenging to prep my meals appropriately. Prepping meals is very important because as a fitness model I eat 6 meals a day, once every 2 hours, and skipping a meal means loss of my hard earned gains. This meant I had to prep my meals everyday after work for the next day and find time in my busy day to eat. To add insult to injury closer to the competition I had feasted cardio in the mornings. Initially this was very hard to do but Jess and Geoff taught me discipline in regard to my prep and helped me keep my mind on the goal.

Geoff gave me one-on-one posing lessons and made me feel confident in my posing and routine. The way he taught me was effective and I will never forget it. He customised my posing for my strengths to ensure I showed off my best assets to the judges.

My 12 week transformation was phenomenal and I couldn’t have done it without my sponsor Muscle Works who provides me with all my supplements and Gymspo for my eating plans, training regime and coaching. My body has never looked so good, going into this I could not have imagined that my body would change so much but I surprised myself, Jess and Geoff however, always seemed like they knew my potential.

I was excited, rather than nervous, at my first show, which was IFBB western province champs. I registered for athletic physique, pre-judging was in the morning and then the show was in the evening. After pre-judging I was not sure about how well I did but after the evening show I felt confident that I was going to place first after leaving the stage. It is a feeling you cant describe, maybe it was the reaction from the crowd or the judge’s faces, I just knew.

This earned me my place to compete in SA champs in Johannesburg where I placed 6th. My place qualified me to go to Arnolds next year.


I came across a very cool article while paging through a magazine the other day and I thought it would be of interest
to the family.

Summer is certainly here, we can all feel it and so I often find myself thinking about what to drink, especially in terms of things I should be drinking given my transformational diet I’ve been set.

WHEY LEMONADE or WHEYMOLADE as the article called it!

12 lemons

2 tbsp of natural non-irradiated honey

1 cup of unflavoured whey (if you cant get it, then get a citrus flavoured product)

2.5 litres of filtered water

a few sprigs of mint

  1. Juice the lemons
  2. Pour lemon juice and water into a large enough container
  3. Pour in the honey
  4. Add the whey product
  5. Stir to combine
  6. Add ice and a few slices of lemon for adding zing!

Give it a try and let me know what you think in the comment section below!

Have a great week!


6 Amazing benefits of coconut water

Coconut water is an incredible thirst quencher that offers both a tasty alternative to water but more importantly a very healthy one at that. This pure liquid is packed with nutrients that yield an array of health benefits and will certainly aid you on the road to body transformation. Here are the 6 Benefits of Coconut Water that matter to every member needs to know: But before we get into that, here’s coconut water’s nutritional information:

Per 100g, most unflavored coconut water contains:

19.22 calories

4.5 grams sugar

215 milligrams (mg) of potassium

19.22 mg of sodium

1. It’s a GREAT help with transformational Efforts.

A great addition to your transformation plan! Coconut water is extremely low fat content in coconut water, so generous quantities can be consumed without the fear of immediately packing on the kilo’s you’re hoping to shred. It acts as an appetite suppressant and this will make you feel full!

2. Gives you beautiful skin.

For those of who suffer from skin blemishes on the surface of the skin, topical application of coconut water can go a do wonders as it has the ability to clear up and subsequently tone the skin. It also moisturizes the skin from within if ingested orally and eliminates large amounts of oil. This explains why products such as facial creams, shampoos, conditioners and lotions that contain traces of coconut extract are more effective.

3. It’s a good hangover cure.

The next time you overshoot the mark we recommend that you treat yourself to coconut water to settle your stomach. It is also a great replacement of essential electrolytes that are needed to get you feeling yourself again.

4. Is great for your digestion system.

If you encounter difficulty with your inner workings, coconut water may be the answer for you. It has a very high concentration of fiber which is a great help in the prevention of indigestion and can reduce the occurrence of acid reflux.

5. Boosts hydration.

The ingredients in coconut water are way more effective at hydrating the human body than those of your typical sports and energy drinks. During exercise or extended periods of physical activity, the body loses lots of mineral-rich fluids. Cocnut water serves as an excellent replacement as it contains 294 mg of potassium and 5 mg of natural sugar per glass, which when compared to your favorite sports drink which only contains half of the potassium content and five times the amount of processed sugar. In addition, the sodium count is only 25 mg, which is relatively low compared to the 41 and 20 mg found in sports drinks and energy drinks respectively.

A real no brainer really.

6. Rich in nutrients.

Transformation cannot happen if you’re not healthy. Which is why coconut water is so great for you, coconut water contains five essential electrolytes that are present in the human body. These include: calcium, magnesium, phosphorous, potassium and sodium.

How much can I drink and where can I find it?

Look at your meal plan for guidance! We’ve done the hard work for you.

If you are searching for a fresh coconut to enjoy, be sure to steer clear of those that have a hard brown shell as this is an indication that it is mature, and that’s not what you are looking for. Instead, look for those that are young and green as they usually contain a much higher supply of coconut water.

You can also buy it places like the Wellness warehouse or alternately its also sold online at places like

Happy drinking,

The team

Functional training vs traditional strength training

If you were to ask almost any fitness or strength and conditioning professional what the newest trend is with training athletes and regular clientele, some use of the word functional training would come out of their mouth. The term functional has taken the strength-training world to a whole new level. Some trainers will do exercises because they look cool, but in actuality they have no idea what the purpose of the exercise is. In some cases functional training has taken over the more common traditional training techniques. Is this bad? I don’t think so, as long as you can justify why and for what purpose you are doing the exercise for.

Many experts and researchers have various opinions about functional training, but most of them have a common definition for what it is supposed to accomplish. Functional training can be stated as “specific exercises that most closely replicate and enhance the activities you want to do outside in the three-dimensional world”. Another description portrays functional strength training as a means of performing work against resistance specifically in a way that the strength gained directly benefits the execution of activities of daily living (ADL’s) and movements associated with sports. Transferring the increases in strength that were achieved through one movement and then connecting them back to improvements of performance of another movement by affecting the neuromuscular system is the major goal of functional strength training.

Traditional strength training techniques, which are more common among average workout enthusiasts, are still very important parts of strength training. The major focus of traditional strength training is on isolation of an individual muscle to maximize overload. The more traditional exercises that are thought of might include leg presses, dip machines, leg extension machines etc. Depending on what you are training for these so-called traditional lifts can help you achieve your goal, possibly even more than the functional lifts could. Although, they are considered traditional exercises they may be considered functional depending on what your goal or function to improve is. If bodybuilding is your major goal, then these too can be considered functional for you.

Functionality depends not only on the exercise itself but also on many other factors, such as the pattern of execution, the characteristics of the athlete, reps, and sets, the manner of execution, the phase of training, interaction with other training, the current physical and mental state of the athlete, the overall training program, and several other variables. If you are a football player then you are training to become more functional or efficient on the field. If you enjoy gardening but it is too hard for you to do, then the function you are trying to improve might include being able to work in the garden longer without becoming overly fatigued. No matter what activity you do or don’t do, it is possible to train your muscles and brain to help you perform these activities more efficiently.

The movements of functional training require the client to coordinate balance and control, in addition to timing the muscle contractions similar to how they might need to in jumping to get a rebound, staying in a good defensive stance while shuffling left and right, or even putting the groceries up in the cabinet. The major adjustment the body must make in order to improve functional performance includes coordination, range of motion, type of contraction, and speed of movement. Traditional strength training is not as effective to improve theses things as much as functional training is. Every machine that is used has a certain range of motion that is, allowed once that is met, that’s it. Functional exercises can allow the body to challenge even more ROM. Speed of movement is not hard to perform with traditional strength training, but with limited ROM the carry over effect may not be as significant. In addition, traditional training methods control the speed of the movement in order to maximize hypertrophy and strength gains while making sure the person performing the exercise is safe.

One of the most important things that functional training helps to do is increase core stabilization. With increased core stabilization we are better able to control our bodies through different planes and movements. Core stabilization can help the more elderly population perform ADL’s with more ease and athletes control their bodies through awkward positions more effectively.

Research has shown that the greatest improvement in performance comes after training a muscle using the same type of contraction that the test is conducted in. This goes to show that functional training is definitely effective because the whole purpose is to train for the movement or activity that you are performing. If a football player wants to become more explosive, a functional exercise for him would not be a leg press, even though it will help to increase strength, instead a more functional exercise for him might be some variation of an Olympic lift, such as a power clean. If a grandmother wants to be able to play with her grandchildren, doing exercises where she is in a fixed position that only allows a certain ROM would not help her the most, but something where she is on her feet or getting up and down off of the ground might be more suitable. As personal trainers and strength coaches we must be able to analyze the movement the client wants to accomplish and find or invent, using sound practices, exercises that are more functional towards that goal.