Body Goals: Functional & Aesthetic

So often when we hear the term ‘Body Goals’, we think about six packs and bigger booties. While those are awesome goals to have, I’ve expanded my idea of Body Goals to incorporate functional goals (what my body can do), strength goals (how much my body carry) and aesthetic goals (what my body looks like). I recently sat down with Co-Founder of 2nd Wave Fitness, Khabele Mofelehetsi, whose gym not only pushed me to new limits but also became a second home. We discussed body goals, functional fitness and everything in between.

Tsepiso Secker (TS): So we’re going to jump straight into it, I was hoping you could demystify a few things for me. Firstly, what does fitness mean to you?

Khabele Mofelehetsi (KM): Fitness, for us, is the ability to do what you want when you want to, there’s no physical restrain. If I want to run hard I can, when I want to be strong I can. So the question comes up, is someone who’s strong fitter than someone who runs a marathon? That’s when your definition becomes more personal. Ultimately, it’s about moving your body how you want to. It’s why we focus on all those pillars across fitness.

TS: That’s so interesting, especially because there’s this buzzword going around, “functional fitness” which sounds like what you’re describing. What does functional fitness look like when you’re doing it as a part of your lifestyle?

KM: Exactly, functional fitness is exactly what we do at The Box [2nd Wave]; you want to be strong, you want to run fast, you want to be able to control your body. A practical example is when you have a burst tire. You need be able to fix it by yourself; you have to be strong, you have to be fast, you have to be nimble. It’s the ability to use your body for what it was intended for.

TS: That’s a really good definition. I feel like sometimes words in the fitness community can really intimidate people so thanks for that breakdown. So my goals, my functional, strength and aesthetic goals seem to clash and I’d like you to help me harmonise them a little more. I want to be able to run 21km in less than 2 hours and that’s obviously going to require a lot of running. However this may clash with my strength goals, ie lifting heavier and doing more reps and my aesthetic goals, building a bigger booty and having strong quads and hammies. I feel like the running is going to compromise my strength goals and my booty goals. How do I incorprate all of these goals into my lifestyle?

KM: Okay, are you trying to become a marathon runner? Or are you just trying to be someone who’s able to run 21kms?

TS: For me running isn’t so much about the races, I appreciate running for what it does for me mentally.

KM: Ok so you’re playing in that non-competitive field. If you’re in that category I can say, with relative accuracy that you’re not going to lose what you are scared of losing. You’re still going to be strong, maybe strength may be compromised a little bit at the beginning but as you get used to it, you definitely can build up your strength as long as you continue doing those things while practicing your running.

TS: Alright, and I would imagine eating a lot more would help?

KM: Eating depends on your body type but because you are adding all that extra load, it’s energy out energy in. You definitely can expect your eating to go up but it will help you retain that muscle. So aesthetically, when you’re doing all those heavy deadlifts you’re going to build your thighs and you’re going to make sure that the booty does not shrink.

TS: Adding on to your last point, what would I need to do and for how long would I need to do it in order to see real gym-built-booty results?

KM: As a general rule, anything that you do for more than 12 weeks, you should start to see some results from. In terms of how you feel physically, you will notice a change much sooner but realistically for your body to start to show results, of course it’s a function of your body type, genetics etc but as a general rule, 3 months. 12 weeks of being consistent, eating right and doing the right movements for what you are trying to achieve.

TS: From a strength training perspective, for beginner to intermediate, what are your 3 top exercises that are fail-proof for building strength? Particularly leg strength?

KM: Fail-proof exercises are (without a doubt): squats, deadlifts and lunges. For squats and lunges you don’t need a lot of equipment so it works well during this time. Deadlifts you can use bands etc but they definitely require equipment to be effective.

TS: Those are my absolute favourites, and I definitely appreciate the at home component. Okay so here’s another aesthetic goal: Small waist. What’s the secret?

KM: If we’re talking about small waists in ridiculous proportions that’s genetics and if we’re going to Instagram that’s probably surgery. So looking at obtaining a small waist any other way, diet is your biggest thing. You need to get your hips and thighs wider by working out, eating right and ensuring that your waist isn’t getting bigger Then, incorporate core movements such as Russian twists into your routine. Not just sit-ups, multilayered core movements. Rudimentary but impactful movements.

TS: Thank you so much coach, I’m definitely going to commit to my goals and give myself realistic timelines. I hope that the next time you see me I’ll have made some strides.

CHALLENGE: Kettlebell Killer.

I’ll be embarking on a challenge and I’d love for my readers to join me. For 21 days, we will be going on a mission to Build Our Booties. Kettlebells are my favourite gym equipment because they’re so versatile and impactful. Based on Khabele’s advice, we’ll be doing squats, deadlifts, lunges and kettlebell swings – all with the kettlebell. The rules of the challenge are as follows:

• 21 days: Not consecutive, your legs will hate you. However, in a week you need to do at least 3 sessions.
• 4 movements: Youtube them for Form.
  • Kettlebell Deadlifts
  • Goblet squats
  • Kettlebell swings
  • Kettlebell lunges.
• Descending ladder of 21-18-15-12-9-6-3: You start by doing each movement 21 times and then in the next round you decrease the number of reps by 3. You are not meant to finish, unless you are unleashing beast mode or working out non-stop for a year in which case, good luck.
• Record which stage you get to at 30 minutes (ie which level of reps you completed, 21/18/15 etc)
• Keep improving your levels reached each time you do the workout.
• Have fun!

In my first session, it took me 30 minutes to complete the 21 and the 18 reps (granted, there was a lot of dancing and I got a cramp in my left glute during the squats). I’m hoping to complete the set of 15s in my next one. Let me know if you’ll be doing the challenge and if you have any questions for Khabele in the comments section! xx