Builders Sports Quiz – Cape Town up next

After such an awesome Durban leg of the 2014 Builders Sports Quiz Series, Cape Town is up next to show off their sports knowledge.

Check out the flyer below for all the details on how you can book a table, but in the meantime, check out some TV footage from our event partners Expresso from the Durban leg and click HERE for images so you can what you can expect in Cape Town.

Email me on to book your table


Builders Sports Quiz in Durban

Some of you might know but I run a Sports Quiz Series around South Africa which is sponsored by Builders Warehouse. Last year’s events in Durban, Cape Town and Johannesburg were spectacular and this year we’re looking to take it up a notch.

Dan Nicholl is the MC for all three events and along with some of the top sporting celebrities in attendance, each venue offers something pretty special.

This year’s first event of the series takes place at Sibaya Casino in Durban on June 4 and we are selling tables at R3,200 for a table of 8, which is effectively R400 a person. That price includes a betting voucher from one of our sponsors Marshalls World of Sport, a full three-course dinner, Castle Lager beer, a full goodie bag, the chance to meet your local sports heroes as well as stand the chance to win prizes to the value of over R40 000.

Check out the gallery of images from last year’s event HERE and see the flyer below for all the booking details –



The Boot Camp results are in…

So, as promised, after 8 weeks of Sports Science Boot Camp, I present my results below:

Weight 120.6kg 112.6kg
BMI 39.38 37.21
Finger prick cholestrol N/A 4.19 mmol/L
Resting Blood Pressue 125/90 120/68
Waist Circumference 120.5cm 114.5cm
Hip Circumference 117.5cm 112.5cm
Waist/Hip Ratio 1.03 1.02
Crunches 51/ min 30/ min
Push-ups 36/min 43/min
12 min motion test 1680m 2030m

Over the past 8 weeks, my major results are obviously an awesome weight loss on the dreaded scale of 8kgs and a pretty decent result on the waist and hip circumferences. I’m not a big fan of the scale at the best of times, but when it shows that I’m down 8kgs it’s my best friend.

I don’t know it that crunches result is correct but hey, I’m not going to worry too much about that…

I’ve been following the Dukan Diet and in combination with the exercise, I don’t think I’ve had a better 8 weeks of eating / exercise results so I look forward to breaking that magical 100 barrier by the end of the year….#WeCanOnlyTry.

I must thank Kathy McQuaide-Little Jessica Milne, Greg Hyson and Jacqueline Kotze from Sports Science Institute of South Africa for having me on this fantastic course. I can honestly recommend it to anyone who is looking to get fit ahead of summer.

Go check out for all their fantastic programmes.


Here are some pics from these past 8 weeks….


Summer is coming, time for you to get fit!


With the 8 week Boot Camp at Sports Science Institute about to come to an end, there’s no better time to keep the momentum going as we head into summer and join up for the next session starting on October 14.

We are getting our final results tonight so I look forward to seeing how I have hopefully improved and will post a separate blog post about it, but in the meantime, check out this link below to find all the information you need to sign up. Trust me, it will change your life for the better.


Using Your Resources…

You know, sometimes people don’t give trained fitness professionals the credit they deserve, they think that training people on an hourly basis is easy, they think that standing next to someone who is running on one of the gym’s expensive treadmills is easy, but they couldn’t be further from the truth.

These are trained individuals in Sports Science and just making tiny changes in angle of your arms can make the difference between a waste of time exercise and doing the exercise properly.

However, in some situations, these trainers don’t have the expensive gym equipment to use and use mother nature as their gym. The Sports Science Boot Camp is one of those situations. While the Sports Science Institute have some amazing indoor facilities, it’s great that they offer these outdoor programs for those who want to train outdoors and the trainers Greg and Jacqui do a fantastic job creating outdoor circuits and various exercises using just a few props and a school field.

Whilst some of you might think that’s quite a bare gym, we went one step further the other day when the Cape Town weather wreaked havoc with the prospects of training outdoors. We headed back to Sports Science from our outdoor venue, but instead of being tempted to use the nice shiny equipment inside the gym, our trainer Jacqui used everything from some foam thing which looks pretty innocuous until you try to balance on one leg on it, to the stairs in the building to create an entire cardio workout (one which I felt when I tried to do silly things like ‘wake up the next morning’).

Whilst trying to move the next day, it got me thinking, this is the difference between a professional and someone like you and I – they know how to use the resources around them a lot better than we do.

When I see the stairs in a building, I think what will get me to the 5th floor faster, those or the lift. When they see stairs in a building, they see an entire interval cardio workout which works every muscle in the body.

When I see an empty stretch of 10m, I think nothing of it, they think of 7 different leg exercises you can do in those 10 metres.

It’s great to have trainers like Greg and Jacqui around with us every step of the way because there’s nothing more uncomfortable than random chit-chat in a lift…


What kind of an exerciser are you?

There are three kind of people in this world:

1. Those who exercise before work in the mornings

2. Those who exercise after work in the evenings

3. Those who exercise during their lunch hour

Number three doesn’t really count in my eyes because the chances of one working out during their lunch hour depends solely on their office’s proximity to the closest gym, so I’d like to focus on numbers 1 and 2.

I’ve done my training both in the mornings before work and in the evenings after work and I am still at odds to which one I prefer. Just for the record, I’m not offering solutions here, I’m just telling you what works for me and in-turn, I am interested to hear what works for you…

Currently, the Sports Science Institute of South Africa offer morning and evening Boot Camp classes and I have been fortunate enough to try both sessions. The main difference for me seems to be that my body prefers training in the morning, before I’ve had a chance to tire myself out at work. I get up in the mornings, my gym gear has all been laid out the night before, I don’t have anything to eat and I head off to Boot Camp half asleep. However, 10 minutes in and I find myself flinging my leg up in the air like a gymnast (not the thinnest gymnast you’ll ever find). But it’s amazing how quickly one’s body does wake-up and adapt to what you are doing.

By the time 07h15 comes, I’ve done my workout for the day and ready to smash the work day.

The other night I tried one of the evening classes and I just didn’t have my same energy levels. For some strange reason I found myself jumping over the bench and having a little chuckle to myself, knowing that that poor bench was taking a proper pounding by me. The exercises were great and boy did I feel it in the morning, but my energy levels throughout the class were not up to my regular standard.

Maybe it’s just me, maybe it’s just that after 32 years of my life, I have finally become a morning person….funny that…


Don’t let injuries get you down…

Over the last couple of weeks, I have endured a bit of a hamstring injury on both my legs, ironically not caused by any exercise I had been doing, but from an event I was running. Yes, it was helluva frustrating getting an injury just a couple of weeks back into my training, but I dealt with it, rested when I needed to, got treatment and thankfully made it back after only missing a few sessions of Boot Camp at Sports Science.

When I came back to Boot Camp classes on Friday morning, it was great to see everyone again and it was awesome to see the comeradie that had been formed between myself and most of the other people at Boot Camp. This is the difference between training by yourself and training in a group. Each to their own, but I am all for training in a group. I’m there if someone needs support to push them that extra kilometre, but I also thrive on knowing that others around me have my back should I need some encouragement.

Injuries happen, don’t ignore them, treat them correctly and get back into your exercise as soon as you are recovered – and if you’re lucky enough, there’ll be those who missed your presence at training…


Winter, Mike Tyson, both pack a mean punch…

Well, it’s been a while since I have blogged. I haven’t received any fan mail asking me why so I’m assuming that hasn’t been too traumatic for all of you out there and have been able to survive without my pearls of wisdom…

Anyways, I am the first to admit, this Winter has smashed me very hard in terms of exercise. Since Two Oceans I have done the odd run, done a few gym sessions, but hardly anything to write to Athletics South Africa about. It’s been bloody freezing and the thought of exercising after work instead of going home for a hot bowl of soup didn’t cross my mind too many times.

What did however cross my mind was the fact that I have felt lethargic the whole of Winter, knowing that I needed to get off my ass, but not necessarily having the motivation to do so.

Thankfully, and just in the nick of time, The Sports Science Institute of South Africa launched their latest Boot Camp class and I knew I just had to sign up if I wanted to have any chance of not looking like the Oros man come Summer.

We had our weigh in (unbelievably painful experience), we did all the fitness tests and we’ve had the first session at Westerford High School. The way I was dressed, you would have thought that I was off to an expedition in the Antarctic, but I got through it and woke my body up with a jilt, like being klapped in the bek by Mike Tyson.

It’s going to be 8 weeks of fighting fitness, lots of swearing, but also meeting new faces who, like me, are braving the cold to reach their individual goals – something which I can only applaud.


Two Oceans 2013 has been smashed!

With the Easter weekend, comes the Two Oceans Marathon in Cape Town and for those who read my blog will know that this has been a major goal for me this year, not only to finish my second Two Oceans half marathon, but to finish it in a better time than last year.

My training has been excellent for this race, I’ve done some great strength and speed work at Boot Camp, but what I did underestimate was doing those extra couple of long runs which I needed in my legs come race day.

For various reasons, the longest I had run in a few months was the Constantia Village 15km race a couple of weeks before Two Oceans. I missed a couple of the long training runs which my group run on a Saturday and I really paid for that on Saturday.

I was cruising along in the race, Edinburgh and Southern Cross Drive had nothing on me, until I hit the 17km mark and that’s when my right leg started feeling like someone had klapped me with a baton.

This is when the psychological part of running kicks in. There was every chance that I would be forced to pull out at this point but I grit my teeth and stuck it out (the support on the sidelines from all the well-wishers made it so much easier). The stretch towards the finish at UCT is a bit of a blur because I was fighting hard, but when I crossed the finish line, I was absolutely ecstatic and had smashed my personal best time as well as took 8 minutes off my 2012 Two Oceans, finishing in 2 hours 50 minutes. That pesky cut-off gun-wielder was nowhere in sight this year.

To end off a couple of ‘Thank yous’.

Firstly, to the Slug & Lettuce in Newlands, thank you for the VIP treatment you gave my running group before the start, you have no idea how much that helped.

Then, thank you to my sponsors Puma, who kit me out in the best running gear, to USN for all my supplements and a huge thank you to the people at Sports Science Institute. The Boot Camp training played a huge role in me reaching my goal and bettering my times.

Finally, I want to say thank you to my wife who has to put up with all my training and was there at the finish line to greet me and bring me warm clothes – having that support means everything to me.

This is my ecstatic look