Physical Conditioning

#TeamTrifocus Brand Ambassador: Jacques Fagan

Jacques Fagan is no unknown name in the South African fitness industry. He is a previous WBFF pro and #TeamTrifocus brand ambassador. He owns his own fitness studio. Jacques has one of the best physiques in the fitness indstury and is one of the most professional athletes around. We catch up with him to find out more about his fitness journey as well as his goals and plans.

#TeamTrifocus Jacques’ Basic Stats:

Age: 32
Height: 1.84m
Weight: 85kg
Occupation/Profession: Fitness studio owner

Tell us more about your background in the fitness industry and your journey so far

I am a former Capetonian but over the last few years, I’ve found my feet in Pretoria. The 3Ds are what I live by: discipline, dedication and determination. I am a keen sportsman and represented my province on a provincial rugby level. This included playing for the WP Sevens and WP U/21 teams. (Do you have a passion for rugby as Jacques does? If so why not consider becoming a rugby coach with Trifocus Fitness Academy? Click here for more information.) An injury put an end to my rugby career but catapulted me towards the fitness industry.

I have won a number of international fitness titles including being crowned the winner of Manhunt International in 2010. In addition, I hold the record for the winning the most male fitness titles in South Africa. I am a former WBFF PRO Fitness Athlete. At the moment, I am competing in the IFBB Men’s Physique division.


Tell us more about why you love competing

Being fit and healthy means that you need to have a goal and you need to be motivated to reach that goal. Competing in fitness competitions helps to keep me on my fitness track.

How has being part of #TeamTriocus advanced your career?

#TeamTrifocus guides me. They give me the much-needed knowledge to understand people’s needs better. #TeamTrivocus fitness courses have given me the competitive edge so that I can advance in my fitness career.

Which Trifocus Fitness Academyh courses did you do/are you in the process of doing?

I’m busy with the Specialised Nutrition Course as well as certifying as a personal trainer.

What is your favourite exercise and why?

I absolutely love the Bench Press. This is because my chest has always been my strongest point. Here’s how to do a variation of the Bench Press – the Smith Machine Incline Bench Press – correctly:

  • Put an incline bench under the Smith machine bar. (You can choose if you want the bench to be in a flat, incline or decline position.)
  • Extend your arms must to a 90-degree angle.
  • Hold the bar shoulder width apart. Use a neutral underhand grip.


  • Lower the bar down slowly to your chest. Do this by flexing your elbows.
  • When the bar reaches your chest, pause for a second and return the bar to your starting position.
  • Perform as many reps necessary for the results you want to achieve.

Safety Tips

  • Make sure that you don’t elevate your shoulders.
  • The bar must be in line with your mid-chest area.
  • Don’t hyperextend your neck.
  • Cue your wrists, elbows and posterior deltoids.
  • Don’t hyperextend your lower back.

Click here to watch a video of this exercise.

What is your favourite body part to train?

At the moment I focus a lot on my back and shoulders. These are my weak body parts. I love sculpting my physique through hard work and dedication.

What is your prefered type of exercise/training?

I love a combination of high-repetition combo training and weight training. Through this I train two muscle groups a day.

How do you stay in shape?

I follow a healthy, balanced diet. This is key to stay in shape. Consistency is essential in making sure that I maintain my body and physique. Training five to six days a week helps burn those extra calories if I sometimes over-indulge.

Do you have any advice for aspiring fitness models or someone thinking of competing?

Be consistent, be dedicated, be disciplined, be committed to learn on fitness courses and – above all – work hard.

When it comes to competing, every single fitness show is a learning curve. You’re always compete against yourself. Make sure you follow a diet and training plan that is maintainable and sustainable. Gain fitness knowledge – it makes prepping for a show so much easier.

What is the most valuable knowledge you have learned from your #TeamTrifocus fitness courses?

Knowledge is power and educating yourself is not only vital for survival but for personal development and human interaction. The #TeamTrifocus nutritional course guides me about the fundamental elements we need for personal well-being. 80% of our physical goals are based on nutrition.

Which fitness course/courses from #TeamTrifocus would you recommend to others, and why?

As I said earlier, at the moment I’m busy with the personal training and nutrition course. These fitness courses provide a good basis for anyone wanting to start out in the fitness industry.

What advice do you have for newbies/people just embarking on their journey in the fitness industry?

LEARN, LEARN, LEARN! Put yourself out there and step out of your comfort zone. Trial and error, as well as understanding your body, are crucial in the beginning. Focus on the 3Ds: dedication, discipline and determination. Work hard. Life rewards you when you put in the effort. Your body, mind and soul are the most important projects you will have to work on for the rest of your life. It’s not a short-term goal. It’s for life.




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