M.E TRAINING
By Devlin Brown, Editor
Photography by Steven Butler - www.steveb.co.za
Shot on location at Body Conscious, Randburg
Clothing by Boost - www.boostgymwear.co.za
FLEXING
a
n
a
i
T
with
HYSIQUE
P
H
IT
W
T
U
O
WORKING OR TIANA
COMPETIT
I
MAGINE WALKING INTO THE GYM AND SEEING A WOMAN
PUSHING MORE WEIGHT ON THE LEG PRESS THAN 99% OF
THE GUYS IN THERE. NOW IMAGINE HER DOING IT WITH AN
INTENSITY THAT WOULD MELT TITANIUM. THIS, LADIES AND
GENTLEMEN, IS TIANA FLEX, AND THIS IS WHY WE MET UP
WITH HER A WEEK TO THE DAY BEFORE SHE WENT ON TO COMPETE
AT THE IFBB SA CHAMPIONSHIPS IN CAPE TOWN.
In these pages, as well as in our sister publications, we constantly write
about how weight training is a non-negotiable for women, just as it is for
men. Women’s categories vary from bikini to ladies’ physique and much more.
Tiana started competing in the figure category and now competes in ladies’
physique as she has added muscle to her frame over the years.
ATHLETE STATS
• Height: 1.53m
• Competition weight: 58kg
• Off season weight: 68kg
Competitive achievements:
2010 - Pretoria Classic 1st place
2010 - Rainbow Classic 2nd place
2010 - WPF Northern Gauteng 1st place
2012 - Rossi Classic 2nd place
2012 - NABBA Provincials 1st place
2013 - WBFF 1st in Figure, 1st Overall
and won WBFF pro card.
2013 - WBFF World Championship
11th place
2014 - IFBB Gauteng Regional
Championship 1st place
2014 - IFBB SA Championships
2nd place
BACKGROUND
Tiana, whose surname was then Holtzhausen,
started training in August 2009. She started
training with her coach Tony Flex, who
she later married, because she wanted to
get into better shape. All it took was three
months of training her before he recognised
her potential and the way her body was
responding to exercise and diet. He advised
her to consider doing a show, which was not
really something she had ever considered.
She competed in her first show on 8 May
2010 – the WPF Provincials, which she won.
It was then that her love affair with this sport
started and it has been raging ever since as
her competitive achievements show.
Tiana’s dream is to become an IFBB Physique
Pro athlete. “I want to be an inspiration
60
Muscle Evolution
for people all over the world and
motivate them to always keep
pushing and never give up on their
dreams,” she says with a determination
in her eyes that underlines how
serious she is about this sport.
TIANA’S DIET
• Meal 1: 6 egg whites, 250g cooked
oats, 30g Raisins
• Meal 2: 120g chicken, 80g cooked
basmati rice
• Meal 3: 120g hake, 80g cucumber, 80g
sweet potato
• Meal 4: 120g chicken, 80g cooked
basmati rice
• Meal 5: 150g fillet steak, 80g sweet
potato, 30g pineapple
• Meal 6: 200g hake, 100g broccoli, 80g
cucumber.
TRAINING SPLIT
Cardio every morning at 5am
• Monday: chest and calves
• Tuesday: shoulders and abs
• Wednesday: legs
• Thursday: back and calves
• Friday: biceps and triceps
• Saturday: more cardio
SPONSORS
Snapp y Chef, Gary Rom Hairdresser,
Woodlands Shopping Centre,
Magic Bikinis, The Nail Emporium
Expert Nail Technicians, The Dental
Spa Moreletapark, Citton Cars.