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💪 8-Week Body Transformation Challenge! 🥗

QA: 30kgs down for Dave


Dave Schoeman




Krugersdorp, Gauteng

How much weight have you lost on your journey so far?

Start: 115Kg

Current: 85KG

What do you do? [Job]

Fitness Manager at Virgin Active

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

  • Playing Club Rugby
  • Hiking
  • Running


How long have you been a member of Sleekgeek?

More or less about a year.

How did you find Sleekgeek?

As I was starting to get into running as a hobby I got an ad on Facebook for one of the Sleekgeek 8-Week challenges. I joined and have been part of it since. 

What is your favourite part of the Sleekgeek Community?

Just watching everybody’s inspiring posts or photos about their own journey, this inspires me to keep going on my own journey. It is a very supportive community. 


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

I was lazy full of excuses. I was unfit and had low self-esteem and low confidence. I just did not feel healthy. I hated being out in public. 

What ignited your initial motivation to change?

Sometimes you get people telling you that you need to make a change and then you get others that tell you there is nothing wrong with you. One day in 2013 I just looked in the mirror and told myself, that’s it I’m gonna make a change. I have relapsed a few times over the years but it never got as bad as when I started. I still get shocked when I see old photos of myself. 

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

I believe in myself more. I have more confidence and a higher self-esteem. I have a more positive outlook on life now. No more excuses. 

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

I can be too hard on myself sometimes if I skip a workout or have a bad meal. Another one is that I get frustrated if I do not see results quick enough. Something that I definitely need to work on. 

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

Relax Rome was not built in a day. If you had a bad day / workout / meal it is ok. Do not beat yourself up just make sure the next one is better. “A river cuts through rock, not because of its power but because of its persistence”, Keep going and remain consistent. The results will take care of itself. 

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

Yes, many times. Do not be afraid to make small changes to your routine and do not give up because you are frustrated. 

What is better since you got healthy? 

My self-esteem and confidence has grown a lot. My overall health is also better. It is difficult to explain but you just feel like a different and more healthy person. 


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

Weightlifting or HIIT

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

Basically, since my school days as I did sport in school but I started gymming in 2010 but I started taking it seriously in 2013. So on and off I have been training for about 8 years. 

What does your typical workout look like?

My perfect workout day is probably when I can train 2 to 3 times per day. 

  1. Morning: Going for a run. 
  2. Mid Afternoon: Weighifting session 
  3. Late afternoon/Early evening: 30 minute HIIT bodyweight workout. 

My current weightlifting routine is as follows

  • Mondays: Chest, Lats and Triceps
  • Tuesdays: Shoulders, Lower Back and Biceps
  • Wednesdays: Leg day
  • Thursdays: Chest, Lats and Triceps
  • Fridays:  Shoulders, Lower Back and Biceps
  • Saturdays: Leg day
  • Sundays: Rest or I would go for a run or a hike. 

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

Leg Press or Dumbell Chest Press

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

Jumping lunges. I would rather do Burpees.

How does exercise make you feel?

It really is like a therapy session. You work out your frustrations and you just feel better about yourself. 

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

Sometimes it helps to have someone to push you to do more or lift heavier but I feel like I train harder when I’m alone. There is less chatting between sets. 

Most embarrassing training moment?

I’ve had a few but definitely falling off a treadmill. 

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

  • Wireless earbuds
  • Water bottle
  • Whey Protein 

Your next training goal?

I want to run 10km under 55 minutes. 

Top 5 songs on your training playlist?

I’m a huge 80s rock fan so 5 songs that would definitely be on there are:

  1. AC/DC – Thunderstruck
  2. Def Leppard – Action
  3. Europe – The final countdown
  4. AC/DC – Back in Black
  5. Robert Tepper – No easy way out (Song from Rocky 4) 

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

As mentioned before my confidence and self-esteem has improved. I feel healthier. My body is capable of doing more which means it’s easier to enjoy things in life for example going on a hike. 


What’s your favourite meal?

Anything with pasta like Mac and Cheese. 

OK, now what’s your favourite healthy meal?

Chicken breast and broccoli.

Favourite protein?


Favourite fat?


Favourite carbohydrate?


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

I do not follow any fad diets. Just make healthier decisions and try to keep it as balanced as possible. 

How many meals a day do you eat?

3 main meals and 2 to 3 snacks per day. 

Do you have a cheat meal / treat strategy?

Not really. If there is no need or craving to cheat I do not do it. Also if I am at a restaurant and feel like having a burger I will have one. 


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

Running 15km. And Running 2 x 10km races. I only started running during lockdown. Anybody that knows me will tell you I would’ve fallen off my chair laughing if you told me I would one day do that. 

Favorite quote?

There are so many but one of them is: “Never say I have failed, say I have not yet succeeded. 

Another one: “If you are tired, learn to rest, not quit.”

Favourite book? 

I will be honest I am not a reader. I would rather watch videos. The Bible. 

What inspires and motivates you?

What inspires and motivates me is knowing where I started and how desperate I was to be where I am now while keeping in mind there are still lots more that I want to achieve. Basically getting better every day. 

Also knowing that I can be an inspiration for others who want to start their journey or who are on their journey to keep them motivated as I look to others for inspiration and motivation as well. 

“I already know what it feels like to give up. I want to see what happens if I don’t.”

For what are you most grateful? 

Just waking up every day, being given a new chance to be better than I was yesterday, and being healthy. 

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

Just start. Do not postpone it till the next Monday. Do it tomorrow. You will thank yourself for it. No need to set extremely high goals just start making healthier lifestyle decisions. 

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

  1. If you decide to start, do It for yourself and not because someone pushed you to do it. That is the only way to make it last. 
  2. Get into a routine as soon as possible. After a few weeks, it will become a habit and eventually a lifestyle. 
  3. Do not compare your journey to anyone else’s journey. Be proud of any small achievements you make. 
  4. Consistency is key
  5. Set small targets or goals for yourself. Do not get frustrated if you do not achieve them as quickly as you thought. Just keep knocking at that door and eventually it will break down. 

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