How Rudi Witkowsky Got His Body Beach-Ready For Tropika Island Of Treasure 8
Rudi Witkowsky is a 28-year-old former chartered accountant from Cape Town who decided to leave the 9-5 life behind to pursue his love of fitness by becoming a fitness instructor.
Rudi was recently selected as a contestant on the Tropika Island of Treasure, taking place in the Maldives for it’s 8th season. The show takes seven contestants and pairs each of them with a celebrity partner, and lets them compete in various challenges on a luxurious island resort. The grand prize for the winning team? One million rand.
Rudi has been partnered with actor/musician Nay Maps. Other celebrities on the show include Melinda Bam, Karabo Mogane, Sbahle Mpisane, Brendan Peyper, Khanya Mkangisa, Tumi Voster and is hosted by Katlego Maboe. Catch all the action on Mondays at 19:30 on SABC3.
MH caught up with Rudi to get to know him a bit better and find out how he prepared his body for the Maldives.
How did you train before heading to the island?
High Intensity Training (HIT), functional training and constant full-body workouts.
What are your basic tips for beginners looking to start their fitness journey?
Do not follow your peers with their training schedule. Start light and build yourself up. Start according to your own ability. Your only obstacle is yourself.
Do you follow any specific diet?
I believe in a balanced diet, controlled portions and the right nutrients. Most mornings I will have rolled oats, snack on fruits, nuts and dark chocolate (72% and more). The evenings will focus on protein rich foods with a small portion of carbs. I do not rely on any supplements. My diet is mainly pescatarian (fish, eggs and veg), although once in a blue moon I will consume red meat.
For Tropika, my diet mostly consisted of veg, rice, sweet potato, salmon, tuna, tuna steaks and eggs. I’m human, so I do binge from time to time and I have a major sweet tooth. However, I work around it and do it in moderation.
In the opening episode of TIOT, you mentioned that you mostly train outside. Where are your favourite workout spots in Cape Town?
Biskop Steps, Constantia outdoor gym, Sea Point promenade and the Sea Point outdoor gym. I just need a mat, an open space, and a skipping rope then I’m good to go. I love trail running as well.
And where would you go for indoor training?
I follow my own “At Home, Anywhere” fitness programme which improves my functional ability and toning. Sweat1000 improved my speed and agility. 360 Specialized Training helped my strength and overall fitness ability.
Do you have a favourite workout jam/playlist?
My girlfriend is a DJ (DJ Viktoria) and she compiles my playlists which has a lot of EDM, progressive house and deep house which gets me moving all the time.
Are there any inspirational quotes that have helped you with your fitness and in life?
I don’t really have a set quote, but I’ve always lived by “Your body, your choices.”
I believe in JUST STARTING. I normally have a goal and deadline, for which I tell myself “you have one chance to achieve this goal, so do everything possible to get it done.”
Do you have any words of motivation for anyone trying to simply chase their dreams?
Wow, I’ve struggled with this one in the past. I have lived behind a desk (9-5 job) for a while, but now at the age of 28, I’ve decided to give up my CA(SA) profession and follow my passion of fitness and health.
So do not wait to pursue your passion. Do what makes you happy. Stop being bundled in your thoughts as they will eat you alive.
You do not want to look back on your days as having lived a life for someone else. Live the life you’ve always wanted.
Rudi’s Five Simple Exercises To Get Island-Fit
Mountain climbers: Activates your core and overall fitness (place both hands and legs on the floor and raise your body into a plank position and bring each knee towards your elbow alternating sides).
Aim for 5 sets of 40 reps each.
Burpees: Really gets your heart rate pumping and is the perfect all-time HIT (high intensity training) exercise. Place your hands on the floor in front of your feet and shift your body weight onto your hands. Thereafter explosively jump into the air, reach for the sky coming back down into the same position landing on your hands first and kicking your feet back out to the original position.
Repeat the process for 3 sets of 15 reps at a time.
Skipping/jump rope: I love skipping and it’s ideal for toning. Jump about 5 cms above the floor allowing the rope to slip underneath your feet. Keep your elbows close to your sides as you turn the rope. The movement comes from the twists in your wrists and not your shoulders. If you are not able skip with a rope perform the exact same movement with a “pretend” rope.
I normally skip for about 10mins per session.
Squat jump: A simple, but highly effective exercise which strengthens your entire body. Place your feet shoulder width apart. Do not bend your knees. Push your buttocks back , place your hands across your chest. Push down and ensure that your knees do not exceed the front of your toes as you squat down. As you squat down explosively jump up rising above the ground landing in the original squat position. Always ensure that your back is straight with a neutral spine. Keep looking in front of you as this will ensure that you keep your back straight.
I go for 3 sets of 12 jump squats.
Stomach Plank: Assume a push up position with your elbows bent at 90 degrees and both forearms resting on the floor looking in front of you.
Hold for 3 sets of 30 seconds each.
Be sure to watch Rudi and the other contestants take on the challenges of Tropika Island of Treasure Season 8, Mondays at 19:30 on SABC3.
And give him a follow on Instagram: @rudiwitkowsky