Name: 

Hendrik Herbst

Age: 

51

Location: 

Johannesburg, Gauteng

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

I started off at 117kg in 2019 and now weigh 94kg.

What do you do? [Job]

I am a costing specialist for a medical company.

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

I enjoy reading, walking with my family and watching sports both live and on T.V.

YOU AND SLEEKGEEK

How long have you been a member of Sleekgeek?

I have been a member since January 2020.

How did you find Sleekgeek?

Facebook, if I remember correctly.

What is your favourite part of the Sleekgeek Community?

The camaraderie, support, assistance and advice from the founders and long-standing members.

YOUR TRANSFORMATION

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

I was unmotivated, overweight and a typical couch potato. I was not taking care of myself and managing/ or being careful of what I ate and the amount of exercise I did.

What ignited your initial motivation to change?

The motivation to change was being Diagnosed with T2 Diabetes/Sleep Apnoea in March 2019.

In 2017 I had to have stents inserted due to heart disease and it was also noted that my aortic valve was calcifying. In September 2020 I had an aortic valve replacement.

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

I exercise more often and do not spend so much time on the couch. I eat healthily and resist the temptation to ‘cheat’ on unhealthy foods/snacks.

I am more aware of being healthy and staying so to be around longer for my family.

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

Resisting the temptations which still come along.

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

To remember the reason for living the way I am.

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

Yes, but as the saying goes: when you fall off get up and back on again and continue the journey no matter what.

What is better since you got healthy?

My health, weight and ability to do more exercise and enjoy more active time with my wife and kids.

TRAINING

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

I enjoy walking/jogging but I do need to do more alternative exercises as well.

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

I started walking more often after my heart surgery.

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

5km walks – I aiming at increasing these and doing more running as well.

How does exercise make you feel? 

Happy and that I have achieved something that is good for me and my family.

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

I don’t mind training alone and with others. Training alone brings with it solitude and time to think while training with others brings a competitive edge and camaraderie.

Most embarrassing training moment?

When I first started training I had to sit down and recuperate after trying to jog in a warm-up and did not realise it was actually due to my arteries and aortic valve needing attention.

Your next training goal?

 To go from walking to running 5 km and to include other exercises other than walking/running.

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

I have become more aware of what my body needs and how to achieve and maintain it.

This is not only from an exercise point of view but also from a dietary point of view.

Our bodies don’t always need the ‘extra/junk’ that we put in.

I have become a fitter person than I was before my diagnosis. Since I began training I can now do more with my family and more in our garden without feeling tired, out of breath and about to pass out due to lack of oxygen.

NUTRITION

What’s your favourite meal?

Pap and Vleis with a piece of cake/tart with custard for pudding. Unfortunately, it’s not eaten often, due to my diabetes, unless I have brown pap and not a large slice of cake or tart 😊.

OK, now what’s your favourite healthy meal?

A nice steak or piece of chicken or fish and a lekker green salad and wholewheat panini roll.

Favourite protein?

Roast chicken.

Favourite fat?

Avocado.

Favourite carbohydrate?

Wholewheat Panini Roll.

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

To ensure that I always have at least 50% vegetables (cooked or raw) and 25% of protein and starch for every meal and have a fibre-filled breakfast every day to assist in managing my T2 Diabetes. 

How many meals a day do you eat?

I eat 3 main meals a day and if necessary a snack at 3hr intervals during the day.

Do you have a cheat meal / treat strategy?

 I try and avoid cheat meals/snacks during the week and only have something on the weekend.

MINDSET

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

Competing and completing a 5km timed event in March 2022.

Favourite quote?

Not sure if it is a quote but ‘with God’s Grace take it one day at a time.’

Favourite book? 

Any book written by Wilbur Smith.

What inspires and motivates you?

To become fitter and healthier so as to be around for as long as I can for my family.

For what are you most grateful?

That, thank God, I am still alive today after having two close scares with my heart/aortic valve calcifying. I am grateful to be able to be with my wife and kids.  

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

Even if you are nervous or unsure just make a start (even if it is a small one). Go one day at a time and after no time at all it will feel like you have been doing it for years.

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

• Decide why you want to begin your journey – if your mindset is good you will succeed.
• Determine what you want from your journey.
• Put a plan in place even if it is a simple beginner’s plan. We all have to start somewhere,
• Stick to the plan as much as you can.
• Don’t get despondent or discouraged, if you have a bad day (we all have them) do what you can and start again the next day.