After launching a nationwide search for our January 2014 Cover Guy, we were inundated with dudes with the confidence, looks and bodies you’d expect to see on the cover of the world’s best-selling men’s magazine. Literally thousands of guys posted their pics, uploaded their vitals and made us high-five each other for having readers who live the brand. In fact, we got such an incredible response to the Cover Guy Competition that we decided to not only celebrate the winner, Casey McDonald, but also finalist Mike van Wyk by giving each a cover. Get acquainted with both, and the other 18 finalists, by clicking through the gallery.
By MH Staff - Posted on 17th December 2013
Men’s Health launched a nationwide search for their January 2014 Cover Guy. Meet the finalists.
1 Casey Mcdonald
Age: 23 Weight: 73 Height: 1,76 Body fat: 8% Job: Student/ Supervisor Clerk Hometown: Cape Town Favourite training move? My favourite has got to be pull ups into hip raises. As someone whose more fitness orientated, core workouts are most important to me because i still indulge in sporting activity. To my knowledge 80% of the energy one exerts from bursting off that line to sprint, to that last rep on leg press comes from your core. So try working it as much as possible and you'll notice an overall strength increase in the other exercises you do. Top nutritional tips? Respect your body after exercise by having a nourishing, balanced meal within an hour of finishing working out and drink plenty of fluids. After exercise, your body works hard to rehydrate, to store carbohydrates for tomorrows workout, to repair fatigued muscles and to reduce inflammation to promote optimal recovery from exercise. Focus on unprocessed and colourful foods to make a balanced recovery meal. What's your best form of cardio? I found that just playing football is a great form of cardio. How do you motivate yourself to train? Normally i use music to psyche myself up and a little mental prep talk as it can be a bit of a mind over matter thing at times. Also seeing others motivated, driven and working hard inspires me to do the same, but overall it boils down to me wanting to see the results and achieving my goals which motivates me the most.
2 Michael van Wyk
Age: 22 Weight: 83 kg Height: 183 cm Body fat: 7% Job title: engineering student Home town: Somerset West Favourite training move: Squat. Excellent move for overall body development and fat burning. Nutritional tips: eat for your body type. Eat frequently throughout the day(small meals every 2-3 hours). Protein is important but so is fat. Eat plenty of avos and legumes. avoid refined sugars and carbs. Best form of cardio: touch rugby. It's like running but a lot more fun. Training motivation: everyday is another chance for you to be better than you were yesterday.
3 Damien Schechter
Age: 21 Weight: 82kg Height: 176cm Body fat: 5-6% (during comp prep I sit at 4% BF) Job: Personal Trainer / USN Sales Promoter /Fitness model Home town: Cape town Favourite traning move? I would have to say Incline Bench Press. With well practiced form, correct resistance weight, and a 45degree angle, this exercise has helped me achieve, excel and perfect my Chest lifting capablities. As I am a dedicated fitness competing athlete, I do not want to look flat on stage. I find maxing out on my resistance, at 9 sets of this exercise (3 X light sets, 3 X medium sets, 3 X heavy sets), helps develop a thick and striated chest. Developing a thick and solid looking chest sets the Beach body boys apart from the Physique/aesthetic look which I am looking for and training towards. Top nutritional tips? Green Tea and Consisten-C! Living the lifestyle I do which involved eating 6 small balanced meals a day, this generally means I am taking in a lot of carbs, oils, fats and proteins etc. The CLAs in Green Tea have been my wonder nutrient. It causes the body to burn stored fat for energy. I drink between 2 to 3 cups a day with added Dandelion, to help with my skin, liver tonic and arthritis :) it is an all-round lean and healthy-body product that I have found to increase my lean mass whilst reducing body fat. What I mean by consisten-C, is not only to be consistent in eating my small 6 meals a day, but to promote the intake of calcium based foods :) To be strong and have the bone structural support you need for heavy weight lifting etc, a solid Calcium intake is necessary to strengthen the bones. I consume between 500-800g of low fat bulgarian yoghurt per day, sometimes adding in my Whey isolate USN protein in it, instead of mixing it with water. I do this so that I cut out the water retention. Best form of cardio? Swimming. There is nothing better after an intense shoulder, back or chest workout, then to jump straight into the pool and kick 30-40 laps in their chops! You dont feel yourself sweat, it brings out that 'Magic V', and is a semi-thereputic way of doing cardio! What motivates you? Having taken gold in Fitness SA and Nabba, as well as landing an epic USN contract this year, I would say is my motivation to keep on training hard and reaching my goals!There are so many people that believe in me and look at me for inspiration and motivation. This I would say is my number 1 reason to keep living a healthy and consistent lifestyle.
4 Lawrence Quba
Age: 32 Weight: 81kg Height: 1.86 Body fat: 6.3 Job: Group Training Instructor and Master Trainer Virgin Active SA Home town: Tshwane Favorite training? Burpees, because it involves squat,push up and jumps so I get to work on my whole body with one move Top nutrition tips Think like a cave man, food is energy for your body. Nothing more nothing less. Eat naturally, focus on things that are naturally produced. Take time, good nutrition is a marathon not a sprint Whats your best form of cardio? I love doing cardio kickboxing because we do it a group and so we get to push and encourage each other How do you motivate yourself to train? I always strive to be the best in what i'm doing so if i did good yesterday, I will try to be better today so that tomorrow I can be the best.
5 Gilbert Ntobeng
Age: 22 Weight: 80kg Height: 1.7m Body fat: 14.8 Job: Scholar and modeling Home town: Macnethights (Polokwane) Favourite training move? Squats. The influence grew from playing rugby. From a young age I have indulged in the sport and the most formidable part about the sport is running, scrumming and tackling which means I would be using my legs more often. Otherwise the benefits that come with squads actually help me build the rest of my body as it helps release testosterone which helps with muscle growth. Without any doubts I'm a squats guy! Top nutritional tips? Avoid fast foods and soft drinks. I do not complicate my diet as others would usually do. I consume high carb foods before and after training, protein is always a key to any weight training schedule. What I normally do before training is fuel my body with carbs, BCAA's, protein and a bit of supplemented creatine. That way I lose less carbs in my sessions, and after training I'd fuel up with some carbs, protein, and glutamine. My diet includes: Oats, Egg whites, eggs, coffee, fruits, peanuts, broccoli, beans, brown rice, chicken, red meat, milk etc. Supplements include: BCAA, Casein/Whey protein, glutamine and creatine. What's your best form of cardio? Cycling, playing soccer and rugby. How do you motivate yourself to train? Stepping on the scale and seeing a better number. Progress is vital to me, I always try to grow as much muscle and burn as much fat as possible, and I keep the numbers of my weight in mind with each session. Every week, my challenge is to add at least 1kg of muscle.
6 Niel Van Rooyen
Age: 29 Weight: 76 kg Height: 1.75 m Body fat: 7% Job: Manager at family business Home town: Newcastle Favourite training move? I really enjoy body weight exercises such as pull-ups, chin-ups, push-ups, tricep dips etc. My favourite training move is a superset starting with 20 push-ups, followed by 15 pull-ups and then 30 sit-ups. I then take a 60 second rest and repeat three or four times. It works most of the upper body, gets the blood pumping and makes me feel awesome! Top nutritional tips? I follow the guidelines of a high protein diet with low fats and all carbs restricted to the earlier hours of the day. I eat six times a day and have lean protein (chicken, tuna, ostrich or venison) with every meal. I'll have healthy carbs such as whole wheat cereals, brown rice or potatoes with my breakfast, mid-morning snack and lunch, but restrict my dinners to protein and veggies. I also use only fat free dairy products and sugar-free soft drinks. The mistake most people make is thinking that healthy food cannot be enjoyed. I am an absolute food lover and it's very possible to prepare healthy meals that are tasty and enjoyable. Although I am quite strict in my eating habits, it's also important to have a good balance in life. My wife is an excellent baker, so every now and then allow myself to indulge in some of her baking or to enjoy a couple of beers with my mates. The key is to not overdo it! What's your best form of cardio? My best forms of cardio are a good 5km run, either on the road or the treadmill, or a hardcore spinning class. How do you motivate yourself to train? My motivation comes from my history - I never used to look the way I do today. In high school I was the skinniest kid around, suffered from low self esteem and had no confidence. At varsity too much junk food and alcohol led to me going from the one extreme to the other. At one point I weighed 87kg (which is overweight for my height) and had 24% body fat! I finally joined the gym, worked my butt off, and lost almost 20kg, reverting back to the skinny kid. But at least I had shed all the fat and that's when I started training and eating right to gain and maintain muscle. Where I used to be the guy with no self confidence who was uncomfortable in his own body and intimidated by the guys at the gym - I'm now the guy getting approached at gym by others and being asked for training tips and advice! It's still actually very surreal to me but also a great feeling to be able to motivate and help out other guys. I feel it's important to stay humble and grounded and never get a big head. The idea of never wanting to go back to being the skinny guy, or the chubby guy, is what motivates me to get up at 04:30 every morning and hit the gym! It takes a lot of hard work and dedication, but if your mindset is right, you're halfway there!
7 Sherman Thabang Gay
AGE: 35 WEIGHT: 88kg’s HEIGHT: 1.82m BODY FAT: 8% JOB: ATTORNEY AT LAW & LIFESTYLE WELLNESS COACH HOME TOWN: FOURWAYS, JOHANNESBURG FAVOURITE TRAINING MOVE? Performing eFitXtreme Big Five (legs, core, chest, shoulders and arms) Primal Movements preferably with elastic resistance bands in a multi-joined single motion execution. TOP NUTRITIONAL TIPS? Practice Functional Nutrition: “Is the advanced practice of personalized nutritional assessment, diagnosis, intervention, and monitoring with the goal of promoting optimal health and preventing diet and lifestyle related diseases. WHAT IS YOUR BEST FORM OF CARDIO? Performing eFitXtreme Big Five (legs, core, chest, shoulders and arms) Primal Movements with elastic resistance bands in a multi joint single motion execution as well as performing “high & low” intensity training on the Athletic field doing a combination of high speed and endurance running.
8 Sibusiso James
Age: 21 Weight: 65KG Height: 169 Body fat:2.85% Job: Former Gym Receptionist Favourite training move? Arnold dumbbell shoulder press. Top nutritional tips? One egg a day, on average, doesn’t increase risk for heart disease, so make eggs part of your weekly choices. Only the egg yolk contains cholesterol and saturated fat, so have as many egg whites as you want Try plant protein: beans and peas (kidney, pinto, black, or white beans; split peas; chickpeas; hummus), soy products Aim to make at least half your grains whole grains. Look for the words “100% whole grain” or “100% whole wheat” on the food label. Whole grains provide more nutrients, like fiber, than refined grain. Choose lean or low-fat cuts of meat like round or sirloin and ground beef that is at least 90% lean. Trim or drain fat from meat and remove poultry skin. Don’t forget the dairy. Pair your meal with a cup of fat-free or low-fat milk. They provide the same amount of calcium and other essential nutrients as whole milk, but less fat and calories What's your best form of cardio? Closing or ending my day with a 45min jog on the beach sands(soft sands which create hard movement) How do you motivate yourself to train? By taking two minutes of thinking back on how I started my first gym session, benching only 20KGs max and curling only 6kgs. I now stand up tall and able to bench 90kgs and curl 36kgs.The people who use to laugh at me at the beginning when I stared my transformation of my body, and those same people are inspired by my great body transformation -this keeps me aiming for better
9 Reabetsoe Sesele
Age: 21 Weight: 90 Height: 1.80cm Body fat: 9% Job: Sales Associate at Louis Vuitton Home town: Fourways, Johannesburg Favourite exercise? My back is my pride and joy. With that said deadlifts take the cup for me. Out of all the power exercises, I find deadlifts to be the best all-rounder to build strength and mass. It also involves more muscles than any other exercise. The upper and lower back, legs, gluteus, traps and arms all come into play during every rep. Not forgetting that feeling of fulfilment when you slam on some heavy weight and still manage to get that bar up and down. Although they get me singing a chorus of curse words, after each set, deadlifts would definitely be my favourite. Top nutritional tips? A couple of years ago I would have not been able to give input on nutrition. Thanks to one of my very good friends, Tshenolo Molatedi, who I see as my coach, I have acquired a vast amount of knowledge. It would all depend on what an individual is looking to achieve. Key principles would be to count your calories, always look to hit your macronutrients, and never substitute a solid meal with a protein shake. In terms of supplements, I've always stuck to what my coach and I call the holy trinity of supplements: preworkout, creatine and whey protein. But I would always advise not to rely solely on supplements, which is a trap many fall into when they decide to start training. What's your best form of cardio? Nothing better of me than walking on the good old treadmill, at an incline. I actually got this from watching inspirational bodybuilding videos, so I stuck to what works. Just get yourself two episodes of a good series on your phone, plug your earphones in, and walk off those extra calories. How do you motivate yourself to train? I've been asked this before and I always mention to people that it's easy to get motivated, the hard part is keeping that motivation. The goals I set myself keep me on the ball. Knowing that I'm working towards either a target weight, being able to push a certain amount of weight or to be number one on stage. This year will be my first year of competing in physique competitions. With that said, nobody ever aims to come second best and so I work on being the best I can be and steady reaching a stage where I can say that I am amongst the best. All of that, motivates me wake up early to prepare my meals for the day and it drives me to give 120% at the gym, every exercise, every set and every rep.
10 Scott Kimble
Age: 26 Weight: 85kg Height: 6ft Body fat: 6% Job: Trainee Accountant Home town: Durban, KwaZulu-Natal Favourite training move? The the pull up. I believe that you should take it back to basics, training with your own body weight is a great way to start, know your limits and slowly but surely attempt to push them. The pull up builds raw strength and power and is an exercise that is often overlooked or forgotten about in commercial gyms, but is paramount in building upper body and core strength. This is a fundamental exercise in progressing to more challenging ones, such as the muscle up. Top nutritional tips? Abs start in the kitchen! The first rule I learned with regards to a healthy lifestyle is too much of anything is bad for you, balance and moderation is key. I don’t believe in diets as they have a start and end date, eating healthily is a lifestyle choice and should be easily maintained, even as you get older. Don't deprive yourself, because when you give in, it leads to binging that undoes all of the hard work you have done. During the week I eat clean, but on the weekends I allow myself the burger or pizza I've been looking forward to. You should treat eating as an "input/output" system by balancing how much you eat with how much you train, the more you put in, the more you need to work out! I believe that you should be eating food at its most natural and raw state where possible, reducing the amount of processed foods and sugars will help get you to your desired fitness and health goals. What's your best form of cardio? I don’t really do cardio in the general sense of the word. I like to think of it as doing conditioning, which includes exercises such as hill and beach sprints, push and pull sleds/prowlers and lift weights faster and reduce the amount of rest in between each set you are doing. I personally don’t do much “cardio” I find that high intensity training with very short to no rest periods with a combination of great simple body weight exercises such as push ups, pull ups and dips, added into your weight lifting routine build a faster, stronger and leaner body. I do enjoy a casual run and swim on the beach with my fiancé and our two Labradors, nothing beats a bit of fresh air! How do you motivate yourself to train? I use training as an escape. An escape from the pressures of life, I plug in my earphones and tune into my workout and for that hour I get to block everything else out - if you can do that, soon it will turn into something you can’t live without.Instead of looking outwards to find inspiration, turn inwards to find what drives you on an individual level. Your body is the only one you've got, use it wisely and treat it well. I train because I want to remain healthy and prolong my life to be with the ones I love for as long as I can.
11 Thabo Mokoena
AGE: 23 WEIGHT: 57,6 KG HEIGHT: 1.64 METERS BODY FAT: 11% JOB: DENTAL ASSISTANT(NHC BRYANSTON) HOMETOWN: EASTERN FREE STATE Favorite Training Move Bent Knee Hip Raise. Simply because it engages the muscles that everyone who works out and the lazy folk wants which are the abs. It challenges you to maintain balance and control with every repetition plus you cannot complain about anything but yourself or your laziness since there isn't any equipment involved, there is just you and your body. Top nutritional tips Hydrate yourself as much as you can. Our bodies rely on water more than any other substance, we lose water through sweat when we workout it is therefore very important to keep the fluid flowing back into the body. Other important reasons include the fact that our muscles also need water to enable them to remain elastic and flexible, so have a water bottle almost everywhere with you. Best Form of Cardio Good old fashioned jogs.Nothing beats being able to challenge yourself in an open environment. Motivation to keep training At first I use to train to boost my confidence and build a bigger muscular torso. Now my health, the adrenaline rush and peacefully clear mind I get after a training session keep me motivated but I must say the hunger to improve muscle definition also keeps me going, I want to show that you don't have to be huge to have proper muscles.
12 Frank Spillman
Age: 28 Weight: 90kg Height: 1,84m Body fat: 4% at the moment Job title: Fitness Specialist at Virgin Active, Model at Ice Genetics, Sponsored Athlete and USN Ambassador Home town: Bloemfontein Favourite training move? Definitely Olympic Ring Muscle-ups, cause it involves technique, strength, and explosiveness Top nutritional tips? I believe constant change is key. The body is made to adapt. So for instance, varying your carb intake amounts daily is a good way to optimize the fat-burning effect. And eat regularly. I eat every two to three hours to boost my metabolism, drinking enough water throughout the day. What's your best form of cardio? If its cold, I run... if its warm, I swim. How do you motivate yourself to train? I want to achieve so that I can inspire others... this being my goal causes me to stay focused and push myself to the limit. And I like to play something like Tiesto's podcasts loud in my ears.
13 Paul Terblanche
Age:35 years Weight:94kg Height:1.79m Body Fat: 8% Job: Pro MMA fighter and owner of a Fitness centre Home Town: Moorreesburg Favourite training move? I do not have favourite training move, but I enjoy exercises like chin-ups, push-ups and walking lunges that train more than 1 muscle group at a time. Top nutritional tips? My best nutritional tip is: do not eat starch at night, but allow yourself 1 cheat meal a week. What's your best form of cardio? The best form of cardio is skipping. How do you motivate yourself to train? It is not difficult to motivate yourself to train if you have a goal. Also, I am addicted to training, so it's easy!
14 Morne Marais
Age: 27 Weight: 93kg Height: 1.83m Body Fat: 8.3% Job: Personal Trainer and Health and Safety Advisor Home Town: Cape Town Favourite training move: A burpee into a pushup into a squat jump into a pull-up. A great full body workout that really increases muscle strength and mass, keeping the heart rate up there and makes you break out an awesome sweat. Top nutritional tips: Stay away from startch, no carbs after 4pm, steam and grill food no boiling or deep fry, have at least 2 portions of veggies a day, have your 5 to 6 meals a day and drink a lot of water, 3 to 4.5L a day, make sure to have a sufficient dosage of the correct multi- vitamins, eat enough fruit and as far as possible make sure that you at least have 3 meals a day that includes a protein, carb and fat. Best form of cardio: Hill sprints. It keeps you on the fat burning zone and really helps with muscle toning, prevents you from burning muscle but keeps you fit and healthy at the same time. What motivates me to train: By standing up every morning and knowing what a privilege it is to be able to train.
15 Rick Van Zyl
Age: 24 Weight: 85kg's Height: 1,87m Body fat: 5% Job title: Brand and Sales Ambassador at BOS Ice Tea Home town: Cape Town Favourite training move? My favourite kind of training is 'super-setting' and 'drop sets' in gym. I love pushing myself by starting on a heavier weight and doing lower reps, and then doing 3 or 4 consecutive sets whilst dropping the weight and increasing reps. This is a great way to get your heart rate up, burn fat and gain lean muscle. The most important factor throughout the sets is to maintain your form and technique throughout. Top nutritional tips? My top nutritional tips would be to be consistent with your diet and training. A balanced lifestyle of enough sleep, a clean diet and a balance of weight and cardio training is the best way to go. Eating smaller meals (containing a balance of proteins, complex carbs and essential fats) more often throughout the day is a great way to increase your metabolism and burn fat whilst maintaining lean muscle. Drinking 500ml of water as you wake up is another great way to kickstart your metabolism. Drinking water throughout the day is key. When dieting, i focusing on cutting out sugar, salt, dairy and sauces. What's your best form of cardio? My favourite form of cardio is any cardio that is outdoor. Cape Town is one of the most beautiful cities in the world, so there is nothing better than a run along the promenade or trail runs up Lions Head or Table Mountain. Other great forms of cardio are Boxing and Crossfit.How do you motivate yourself to train? I have always had a passion for training and staying fit. I see it as a lifestyle choice. I played all sports growing up and that demanded a high level of fitness. Motivation is a mind game and i constantly strive to better myself. Don't try be better than others, focus on being a better you. A strong mind with this thought process and philosophy has always helped me strive to maintain a healthy and balanced lifestyle.
16 Rudi Witkosky
Age: 23 weight: 90 kg height: 186cm Body fat: 10.2% Job: Auditor and model Hometown: Cape Town Favourite training move: Extended reversed ball crunches (ie place you hands on a bench press(any flat platform ) with you legs on an aerobics ball. Extend your legs out and bring them towards you without bending them. I do 3 sets of 12-15 reps each I find that this exercise works your entire core, due to the stability and balance required, but at the same time stimulates your abdominal muscles. Nutritional tips: Everyone knows to stay clear of carbs and sugars. It is extremely difficult to avoid sugars. Your body craves a little sugar. I would always suggest having a breakfast that contains some( but minimal ) sugars and carbs in order to keep your body regulated for the day. Breakfast examples: natural oats or future life (recommended amounts ). If you skip breakfast, your body craves sugars and carbs and one finds that you could easily over indulge in these foods. NEVER ALLOW YOURSELF TO BECOME TOO HUNGRY. You need to have an end goal. I stress this point else you will just become depressed. CARDIO: Interval training ie training on a high heart rate. I love doing short sprints for 1 minute followed with a 1 minute walk. I do this for a total of 20mins. This increase the heart rate tremulously, but at the same allows for resting time. I find it the most effective way to tone up, but at the same time retain lean muscle. Self Motivation: I set goals for myself. If I miss a training session, I remind myself that it will extra hard work in order to reach those goals. For example my recent goal was to run 5kms in 20min.another example: I should be able to do X amount of squats at X date in X amount of time. My modeling career also requires me to stay in shape.
17 Jody Hauptfleisch
Favourite training move? Squats, reason being they challenge you physically and mentally. Top nutritional tips? Always pack snacks such as raw unsalted almonds or biltong this way you will not choose an unhealthy option. Hydrate yourself throughout the day. I also say if you don't have temptation in your house you can't eat it! What's your best form of cardio? I really enjoy skipping. How do you motivate yourself to train? I love training and don't require much motivation but music helps and training with someone who challenges you.
18 Peter Gaiser
Age: 29 Weight: 83kg Height: 177cm Body fat: 6% Job title: Personal trainer and model. Home town: Cape Town Favourite training move? Barbell squats. Barbell squats are the king of compound exercises. No other movement works as much muscle as good old squats. It's a very grueling exercise to perform which means you burning more calories and hitting multiple muscles such as the quads, hamstrings, glutes, calves and core. Top nutritional tips? I'm a big believer in keeping a good balance by eating a great variety of healthy foods as well as eating fresh in-processed foods. Including a variety of proteins such as ostrich, lean red meat, chicken, fish and eggs. Clean carbs in the form of oats, brown basmati rice and a good mix of fruits and vegetables. Also get in those essential fats from foods such as nuts, avocado and fish oils. Finally eating by instinct, meaning eat to be satisfied, don't under eat and don't over eat. What's your best form of cardio? I prefer to do any sort of HIIT cardio. Usually this involves running at different speeds and also sprints as the body never adjusts to HIIT cardio unlike steady state cardio whereby the body easily adapts to it. How do you motivate yourself to train? One will never be satisfied with our physiques, which makes training interesting. So for me I like to keep visualizing myself improving after every single workout I do. I think it's important to understand what your weakness are and the. Come up with a plan of how to improve on them.
19 Chris Walsh
Age: 31 Weight: 88 kg Height: 178 cm Body fat: 8% Job title: Personal Trainer Home town: Cape Town Favourite training move? Double arm Kettlebell Split Lunge. I know I'm in good physical condition if I'm even doing it and when I am, it challenges everything! Top nutritional tips? Drink loads of water, keep sugar & dairy low but most important keep some cheat meals in there. What's your best form of cardio? Trail Running, nothing beats getting out there on the mountain. How do you motivate yourself to train? I know any life obstacle can be overcome by a mind set achieved in a gym. So no motivation needed, training is installed in my DNA.
20 Francois Adams
Age: 36 Weight: 85 Height: 186 Body fat: 8% Job: Small Business Owner - Interior Design Company Home town: Umhlanga Rocks Favourite training move? Lateral raises because it targets the medial head of the deltoids which widens the deltoid and gives you a good V Taper Top nutritional tips? Eat a balanced diet comprising of a protein and a good carb at each meal such as sweet potato and chicken. 5 to 6 meals a day and no carbs after 4pm. What's your best form of cardio? HIIT How do you motivate yourself to train? I look at my best and then set goals for the next year to improve on the previous year