Name:
Sonika Coetzee.
Age:
34.
Location:
Centurion.
How much weight have you lost on your journey so far?
I started on a 100kg and currently weigh 70kg. Total loss of 30kg, I don’t know if I will lose any more, for me it’s not about the scale but more how my clothes sit and how I feel.
What do you do? [Job]
I am a team leader for Tupperware Southern Africa. I am also their Social Media Ambassador. Basically Sales, sales, sales…
What else do you do? [Hobbies, non-work stuff, etc.]
My side hustle is a design and branding company but also a hobby. I love everything creative. When I can make something, I am happy. In my spare time I love to sing.
YOU AND SLEEKGEEK
How long have you been a member of Sleekgeek?
Since 2014.
How did you find Sleekgeek?
I love a community of like-minded people who lift you up and make sure you stay accountable. When you are on a journey you need realistic approaches and honesty. That is what Sleekgeek offers to me.
What is your favourite part of the Sleekgeek Community?
The challenges and real people sharing real life. No one at Sleekgeek is perfect and that helps me to realize that one bad meal does not mess everything up. We are all human, when you make a bad choice, just make sure the next one is better.
YOUR TRANSFORMATION
Describe the “old you” before you made your transformation. How did you get there and what were you like?
I was actually quite skinny/healthy my whole life but after having kids the weight just kept piling on. At one stage I stopped eating and even then, I just carried on picking up weight. I became depressed.
What ignited your initial motivation to change?
I stood on the scale and said to myself if I go over a 100kg I won’t go on with life. I needed help but I had no idea where to start. I saw my Dr. and after a lot of blood tests and the right medication I made a choice to change my life. I remember after getting the results, I spoke to a friend and told her, this is it. It’s the crossroads in your life! Make a choice to change or carry on and I am glad I made a positive change.
What are some of the things that the new you does differently now?
I am very conscious of how I feel after eating. If something makes me tired or nauseous, I stop eating that. I feel strongly about listening to your body.
What are some of the things that the new you still struggle with?
I still struggle to LOVE exercise; I force myself to sit less and do more. But I am waiting for the day when I can wake up and have an urge to go to the gym ha-ha. I also struggle to get out of my “fat” head. Sometimes I still buy clothes that are too big, and I skip the miniskirts etc. thinking they won’t fit me.
If you could give yourself one piece of advice to help with that struggle, what would it be?
Lift your ass and go to gym, no one said its easy. If you want the body, put in the work. Also take lots of pictures. When I was at my biggest, I never took pictures and today I wish I had.
Did you plateau, get stuck, or get disillusioned, or even slide backwards a bit on your journey?
Yes, it’s human, but the best way to get around this is having a friend to kick your butt or join an 8-Week Challenge to be kept accountable. When all else fails, adjust your diet and see a professional to get more help.
What is better since you got healthy?
I can put my shoes on without wanting to faint. I have a lot more energy and self-confidence. I also know that I will have a better quality of life.
TRAINING
What’s your favourite form of exercise? [Running, yoga, weightlifting, etc]
Walking on the treadmill and doing the weight circuit.
How long have you been training and how did you get started?
I joined discovery vitality, and the goals and points motivated me. Joined the gym using my vitality discount. I love a challenge, so the level of vitality also keeps me accountable.
What does your typical workout look like?
I jump for joy when I can make 45mins 3 times a week. Remember I don’t actually like the gym. I will rather eat a 100% correctly ha-ha.
How does exercise make you feel?
At the end I do feel good, sweaty, but good. Like I said, still waiting to LOVE it!
Do you prefer to train alone or with others? Why?
I prefer to train alone as I feel very intimidated in the gym by other people’s fitness levels.
Most embarrassing training moment?
Have not had any – thank goodness. Well maybe the one time I sat for about 15 mins on the spinning bike trying to link my Bluetooth headset just to realise it’s flat… I got up and left 😉
Top 3 things you must have at the gym or in your gym bag?
My 1.5L water bottle, towel and music in my ears.
Your next training goal?
I would LOVE to get into doing classes, maybe boxing.
Top 5 songs on your training playlist?
You only love me – Rita Ora (Shift remix)
Give it to me – Alex Ross
Set fire to the rain- Noah Edwards
Youngblood – 5 seconds of summer (Rehab mix)
Gotta get thru this – Molow, Moss Kena remix
How has exercise/training/Sport Changed your life? [Made it better, etc – please be specific]
I think it helped me to drop cm’s and for my transformation. My jeans look better on me.
NUTRITION
What’s your favourite meal?
Quinoa wraps with chicken and salad. I really don’t like take-aways – If you know me you will know I love fresh food.
OK, now what’s your favourite healthy meal?
I love my salad jars; I make them weekly. I actually LOVE healthy, clean food.
Favourite protein?
Chicken or my protein shake in a smoothie.
Favourite fat?
Coconut oil since its almost all fat I can add to my diet. I am very allergic to most items. (Allergic to nuts and Avo which are great fats).
Favourite carbohydrate?
Strawberries.
What’s your nutrition philosophy / approach? [If you have one]
Don’t eat stuff from boxes, eat from the garden and make sure it’s a rainbow. Fresh is best.
How many meals a day do you eat?
3 meals with 2 snacks. I have to eat constantly as I struggle with my blood sugar, but it became a habit for me.
Do you have a cheat meal / treat strategy?
I keep my cheat meals to use for red wine. I can give up EVERYTHING except my black coffee and my red wine.
MINDSET
Most memorable personal best achievement to date. Something you maybe never imagined you could do?
When I started, I said my only goal was to break the 90’s, the day the scale tipped at 89,9 I phoned my best friend jumping for joy. We celebrated with a salad!
Favourite quote?
“You can’t expect different results if you use the same plan”.
Favourite book?
The 5am Club.
What inspires and motivates you?
My kids, I want to be healthy so I can enjoy life with them. I am also in a lot of videos for work so the skinny me videos are a REAL motivation!!!!
For what are you most grateful?
That we have a choice in life. Nothing is set in stone, if you want to make a change, make the choice and do it!
What do you want to say to other community members who might be nervous or hesitant to make a start?
You have to start somewhere! It’s like eating an elephant, bit by bit. Don’t stare into the 30kg weight loss and get demotivated before you even start. Bit by bit – small steps make a massive difference. You did not put on the weight in 4 weeks so don’t expect to lose it in 4 either.
What are your top 5 tips for anyone starting on a healthy journey?
- Make sure medically everything is ok. (I had a few health issues)
- Get a plan for meals and empty your house from all the “bad” food.
- Set up a support system or join a group like Sleekgeek.
- Set small and achievable goal posts for yourself.
- Be kind to yourself and listen to your body.
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