What We Learnt From This Lifeguard’s Instagram Takeover

Ryle De Morny is a man of many talents. Here's what we learnt when he took over our Instagram.

Nadim Nyker |

Ryle De Morny is a man of many talents. Not only is he a natural in the world of modelling, but he saves lives as a world champion lifesaver, too. He has won four gold, four silver, and two bronze medals at the Lifesaving World Championships. 

In August, the 29-year-old shone in SA’s most sought-after competition, winning SABC 3’s Presenter Search and becoming Top Billing’s newest face. Not to mention his greatest feat yet (yes, we’re biased), he was our October Style Guide Cover Guy.


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Related: Presenter Search Winner Ryle De Morny’s Secrets To Speed, Strength And Success

The Cape Town born nature lover showed off his impressive physique on our October issue, modelling some of spring/summer 2018’s latest trends. He then took to our Instagram to share some crucial fitness tips and let us in on how he stays in shape.

“It’s an absolute honour to get the chance to take you with me as I get ready to defend my [lifesaving] title at World Champs with only 30 more days to go,” he said. “I’ll be sharing some tips on my training, diet and adventures in Cape Town today so keep checking in on the updates and feel free to DM me for any questions you might have.”

This is what we learnt.

Start Your Morning Off Strong


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Ryle starts his day off with an early shot of apple cider vinegar, along with cayenne pepper, ginger, garlic, lemon, cinnamon, honey, buchu (known as SA’s miracle herb), turmeric, and aloe.

The shot is the perfect wake-up drink before Ryle goes in search of a stunning sunrise. “This thing jolts your mind, body and soul awake. Not for the faint-hearted,” he says.

This is before the presenter goes for an invigorating run on the mountain. “Started the morning off with a light run to flush the legs, warm up for a sprint session later.” Ryle wrote on an IG story of the athlete running through the forest on Lions Head, Cape Town.

Related: Lessons From This Strength Trainer’s Instagram Takeover

Never Compromise On Performance

Ryle worked out three times in one day when he took over our IG. But he mixed his workouts up, and focused on his body. Warming up in the morning, sprinting in the afternoon and hitting the gym in the evening.

“I’m currently in a speed training block, prepping for world champs in 30 days and have just finished a big base load,” he said. “This means lower rep schemes, more explosive movements, or high intensity and quality of movement.

With his workouts, he saves time, too. With De Morny focusing on performance in the gym, his workload is so much so that his abs and arms are worked out in the process. With the champion lifeguard focusing on functionality, he’s allowed the space to leave out concentrated arms and ab workouts.

“As my sport is so multifaceted I have to do 2 A-days in order to ensure everything is primed and conditioned. I never train arms and or abs as my work load stimulates these enough.”

Related: Want A New PB? Use These Training Tips From Joshua Capazorio

According to De Morny, this is how his week looks when working out:

Monday: Push AM,  Track PM
Tuesday: Pull AM, Track PM
Wednesday: Rotators & Stabilisers AM,  Swim PM
Thursday: Yoga Am, Functional PM
Friday: Olympic lifting AM, Rest PM
Saturday: Hike or Trail Run AM, Rest PM
Sunday: Beach Session AM, Refeed PM

Workout Like A Pro

“These exercises put big emphasis on core stability and functional movement,” said Ryle. “You can scale the weights to your desire and increase the rep count if you wish, too.”

-Spider push-ups: 12reps 4sets
-Single arm med ball push-up: 12 reps, 4 sets
-50kg incline dumbbell press: 6 reps, 4 sets
-Swiss ball knee-tuck: 8 reps, 4 sets
-40kg jammer press: 6 reps, 4 sets
-35kg single-arm swiss press: 6 sets, 4 reps
-Push-up burpee box jump: 4 sets, 6 reps
-Bosu explosive push-up: 6 reps, 4 sets
-10kg ballistic rotational wall-slam: 6 reps, 4 sets


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Related: The Stick Burpee Challenge, With Cover Guy Hendrik Hoogenboezem

Ryle has some fantastic advice when it comes to both working out and dressing up. Follow his Instagram (@natureboy_ct) to keep up to date with fitness, nutrition, and style tips that are MH-approved. Have any pressing fitness questions? Maybe even drop him a DM. “As always please feel free to DM me if you have any questions or anything else relating to my health ethos,” he said.

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