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Stephan Bothma

@iamstephanbothma

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Sports Conditioning Coach 🏆| Hyrox / Hybrid Coach🏋️‍♂️ | Building Top Athletes 🏉 | Strength • Speed • Performance | DM 📩
📍Constantia Virgin Active

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I’m 48 and I document EVERYTHING. 😂

The workouts, the travels, the family moments, the good days, the hard days… ALL OF IT.

Call me old school, but this is my journal. 📸

One day, I want to look back at these little pieces of my life and remember how it all felt.

So yes, you’re going to see me posting about my workouts. 😂💪🏼
My coach @iamstephanbothma dancing like he just won the lottery while the rest of us were fighting for our lives. 😂💀
And @teko_khetsi saving me thru those burpees.

Anyone else using Instagram as their personal diary.
#fitness #fitnessmotivation #fitover40

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FLIP YOUR SCREEN… 🏉

A monumental, historical and incredible season for the undefeated Thirsty Thirds of False Bay! The last three or four seasons we’ve edged top teams and fallen just short of our goal…

But this season, there was a flip in the script. There was something different in the Valley water, investments in the North were moving differently and there was a huge attitude shift amongst the squad!

Historical achievements achieved by this incredible, alcoholic bunch along with some remarkable individual league records set by our very own! Footy and Oom drilling the buggas with fitness every session wasn’t on your bingo card for 2026, and neither was Qile reaching double figure stats for tries 🫪

15/15 wins, becoming the first ever False Bay 3rd team to win the SLA title! Most of the buggas are still celebrating, some are still nursing hangovers from our awards dinner this past weekend 🤕

2027 is our next goal. An entirely new league format, meaning different challenges. Until then, we’ll keep you updated with what the buggas get up to in the off season but for now, SIGNING OFF ✍️

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YOUR 2026 3rd XV SLA LEAGUE CHAMPIONS 🏆

15/15 wins 🏉
Undefeated 🔥
History Makers 🏆

An unbelievable squad filled of talented delinquents who bought in and showed everyone why we love this incredible game 🏉

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TITAN x TEVA 10km FUN OBSTACLE RACE

A little bit late but fun was definitely had this day. It was colder than your exes heart but the course warmed us up really quickly!

From carries, pulls, throws and swims, the course tested you without the overwhelm of time. That’s why it says “fun” race and I was right in my element
Thank you Steph for bringing the group together, for carrying me 😂 and swimming me across the lake.

We genuinely had the best time!

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Rain. Mud. Hills. Tyres. Cinder blocks. Obstacles. 10km. 🥵😂

My homegirls and I took on the Titan OCR in Stellenbosch this weekend and let me tell you… we were NOT prepared for how much fun this was! 😂

It started raining as we arrived, cleared up just in time for the race, but the cold? 🥶 Eish!

Something different. Something challenging. And definitely something I’d do again! Thanks for organizing this @iamstephanbothma

Cheers to strong women, fun adventures and more workouts that remind you what your body is capable of! 🫶🏽

Because honestly…

THIS WORKOUT HAD ME SPANKED! 😮‍💨😂

#TitanOCR #ObstacleRace #FitnessOver40 #StrongWomen #FitOver40

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Mzansi, it’s Spring! 🇿🇦🌸

Although I’m still shivering in the mornings 🥶 or is it just our workspace ? @cuztomfit_pt @alden__adrian @mark.miller.pt @anthea.fredericks_ @iamstephanbothma

the weather definitely surprised me by late morning today.

You can finally tell Spring is here! ☀️

A new season, a fresh start and another chance to keep moving forward.

Keep showing up. Keep putting in the work. Keep doing the little things that get you closer to where you want to be , tick those boxes chom !

There’s still plenty of time left in this year - keep going, keep pushing, and enjoy the journey along the way.

Happy Spring, Mzansi! 🌱🇿🇦

You’ve got this. 🤝🏽

#capetownsouthafrica🇿🇦 #southafricanspring #springrun #running #hybridathlete

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Hyrox 2026 2.0 document by the best @visualzbymatt ! ❤️‍🔥❤️‍🔥

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And suddenly your ideal weekend starts to look a little like ⚡️❤️‍🔥 ☄️

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Best date.
Best partner.
Best life partner 🧡

From doing life together to doing HYROX together — I still can’t believe how lucky I am.

So grateful for a man who pushes me, supports me, and stands right beside me through it all.

I’d choose you every single time.
🥂 to our beautiful life 🧡…
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And Ofcourse the village that makes it all possible - beyond blessed ✨🏆🏋🏽‍♀️…
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#love #family #hyrox

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Dear old man your boy’s doing Oryt.

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False Bay Potjie Day - Forwards vs Backline 🥩 🍻

As the buggas started to pull through in the earlier hours of the morning, clouds loomed over the club with some believing it might rain yet again on potjie day… HOWEVER, that didn’t stop the boys from making the most of the day!

We kicked the morning off with a few sips of Ou Brown Sherry to get the gears turning, before moving on to beers, brandies, and enough questionable stories to keep the fines committee busy for the rest of the season… 👀

The forwards and backs may have competed over the potjies, but when it came to working hard, chirping each other and emptying cooler boxes, Kaptein Pikkewyn made sure everyone never had an empty beverage 🍻

Not everyone lasted the full 80 though… special mention to Luke Romans, who discovered that breakfast is, in fact, a performance-enhancing meal… Lukey, not your best performance to date…

A proper day of gees, banter, team building, and reminders of why the Thirsty Thirds are the greatest drinking team around 🍻

A special mention must go to the captains of the Forwards and Backline teams, Kaptein Pikkewyn for the Forwards and Garth / OV for the Backline! The Backline wasn’t too sure if their potjie would be edible, as Garth is used to braai’ing on the road 🍖

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Women who lift each other up. 💥
HYROX loading… ⏳🔥
Big love to our coach for the push, the patience, and the epic content. 🙌❤️
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#Hyrox

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