Gill Holm - Bikini Competitor

Hi my name is Gill Holm and I am a Bikini Fitness Athlete, I have competed since 2013 in several Bikini Fitness Competitions both in South Africa and Internationally.

Back in 2012 I went to watch my sister In Law compete in an IFbb competition and I was inspired to start following a healthy way of life, I join a Fitness Club with an online coach. In the beginning I was 15 Kgs overweight and after 6 months I started to see some results, I was encouraged by my Online Coach to enter a Novice competition which I did and I achieved a 3rd place.

That was the start of my competitive Bikini Fitness Career, in September 2013 I entered the International Natural Body Building Association competition in South Africa and I placed 1st. I was invited to go over to San Diego in November to compete at the Natural Olympia, I enter 2 divisions the Sports Model and Bikini Fitness division which I won the Bikini Division and came 2nd in the Sport Model division.



Since then I have learned and through an online coach and food nutritionist to improve my condition year after year. Improving one’s physical condition and presentation takes time and effort. With the right encouragement, advise and constant regular training I have come to realise that age is not a factor that should hold one back from setting goals and having that attitude “Go for It !”

My off season training is not hugely different from completion preparation, other than training more regularly and including a “cardio” sessions per week about 6 weeks out from the completion day. My diet consists of fish, chicken lots of vegetables, eggs, rice and oats. I eat 6 healthy meals per day, the week before the competition I cut down on the carbohydrates. I take a broad range of supplements which include vitamin B, omega oils, vitamin D3, L- Glutamine and BCAA’s.

In terms of my contest preparation I do regular posing practice with my posing coach and I am fortunate to have a very good Bikini seamstress who also does my makeup and hair.

I typically have a 3 day training program in which I break down to ;-
Day 1 - Chest, triceps and biceps
Day 2 - Legs and glutes
Day 3 - Back and shoulders

I recently enter the Arnold’s Africa in Johannesburg, we have 35 ladies in my division being Bikini Fitness over 35. The standard of the competition was very high and judging was very intense, I placed in the top 15. I am currently preparing for a local competition with a view to representing my country on the International stage in November of this year in the USA.

Recent Achievements:

NABBA Provincials, South Africa, Sept 2015 (4)
WFF Worlds - South Africa, Pretoria, Nov 2015 (6)
INBA Natural Olympia - Las Vegas, USA, Nov 2015 (4)
IFBB King Shaka Classic, South Africa, April 2016 (5)
Rossi Classic, South Africa, April 2016 (3)
IFBB Arnolds, South Africa, May 2016 (10)

My Contact details are:
Email: gill@dcfgroup.co.za
Facebook – Gill Holm


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