ATHCO

Shaka started rugby at 14 five years behind everyone else. He came from a school with 90 boys, studied mathematics at Stellenbosch, and did 1,000 passes a day during COVID because he couldn't pass with his left hand.Now he coaches rugby performance and works at one of the top schools in the country, bridging the gap between what team coaches expect and what individual players can actually do.In this conversation, we get into why rugby players are the original hybrid athletes, the difference between being fit and being game fit, a high-intensity workout structure that would break most gym users, what HYROX and fitness athletes can learn from rugby training, and why you can't coach heart. We also talk about why South Africa's rugby content creator space is wide open.🔗 Follow ShakaInstagram: @shakacoachingTikTok: @shakacoaching🔗 Follow ATHCOInstagram: @athco.ccYouTube: ATHCO🔗 Follow UsDaniel: @dannyjd_Jannis: @itsjaaannis

Laura Kirkpatrick spent four years in med school, started a vegan business that landed in 30 UK stores, did three years in management consulting, and then quit everything to ride bikes and make films.She left with 10,000 followers, no brand deals, and one consulting bonus as her safety net. She came to Cape Town on a whim after a stranger on a training camp suggested it instead of Mexico.This conversation is different from most we've had. Laura thinks about content like a filmmaker story arcs, conflict, feeling. She talks about why she hates Instagram, why her worst content gets the best metrics, and the difference between chasing views and making something that actually connects with people.We also get into the breakup that triggered everything, bikepacking from Annecy to Nice with someone she'd met once, building a van, and what it really means to be all in versus all consumed.🔗 Follow LauraYouTube: @lauradoessportsInstagram: Instagram@lauradoessportsStrava: Laura Kirkpatrick🔗 Follow ATHCOInstagram: @athco.ccYouTube: ATHCO🔗 Follow UsDaniel: @dannyjd_Jannis: @itsjaaannis

Kuba Nowosiński quit his sales job in June 2024 with three months of savings and one bet: what happens if I put 100% into content creation?Two years later, he has 116K followers on Instagram, works as head of business development at one of Poland's biggest social media agencies, and gets flown out by brands across Europe. He sits on both sides of every deal. He's the creator and the person writing the brief. In this episode, we get into what most people never hear about social media. Kuba breaks down how brands actually choose which creators to work with, why most South African influencers don't know how to do a proper brand integration, and what Poland's creator economy (which is about a decade ahead of South Africa's) can teach us about where things are going. He also gets real about the darker side. His girlfriend is Poland's biggest TikToker and won Dancing with the Stars. Their first photo together brought death threats. He got bullied in high school for making content. And he still shows up every single day because, as he puts it, if you don't post, you didn't come to work.We also talk about why being cringy is free, why your friends will never be the ones to make your posts go viral, and why he thinks the best social media advice is the one nobody wants to hear: there's no hack, you just have to show up. One of our favourite episodes. This one's packed.🔗 Follow Kuba Instagram: @kubanowo TikTok: @kubanowo🔗 Follow ATHCO Instagram: @athco.cc YouTube: ATHCO🔗 Follow Us Daniel: @dannyjd_ Jannis: @itsjaaannis

Gerrit Knein was leading a 120-million-euro company with 100+ employees. 13-hour days. Multi-six-figure salary. Managing director by 28.Then his son was born and he remembered a promise he made at 18 to be the kind of dad who's actually there. So he left. What came after wasn't what he expected. The freedom he'd dreamed about came with an identity crisis nobody warned him about.Now he makes cinematic cycling vlogs on YouTube his fifth channel, after four that never took off. The one that worked started because his best friend called him out on Christmas Day. He grabbed the camera the next morning and hasn't stopped since.We talk about corporate ladder climbing, the emptiness after quitting, why he chose YouTube over Instagram, and how he structures life as a dad-first creator making six figures from long-term brand deals.🔗 Follow Gerrit YouTube: Gerrit Knein Instagram: @gksieben🔗 Follow ATHCO Instagram: @athco.cc YouTube: ATHCO🔗 Follow Us Daniel: @dannyjd_ Jannis: @itsjaaannis

Nika Bedeker has no content strategy. No pillars. No calendar. She edits on her phone, posts when she feels like it, and still doesn't think she's an influencer.But somehow, a lot of the good things in her life came from social media. Her fiancé. Her job. Her flat in Cape Town which she got by sending her Instagram to the landlord. Even her Milan Marathon ambassadorship, which she was convinced was a scam until she checked who followed the account.This one's a fun one. We talk about the Cape Town running community, toxic fitness phases, why she makes five content calendars a month for work but refuses to make one for herself, and why the best content advice she can give is just don't overthink it.🔗 Follow Nika Instagram: @nikascamerarolllYouTube: @nikabedeker🔗 Follow ATHCO Instagram: @athco.cc YouTube: ATHCO🔗 Follow Us: Daniel @dannyjd_ Jannis: @itsjaaannis

Seb Prentice was 24 when his mom passed away. She was in London, he was in Cape Town. Three weeks from hospitalization to gone.At the time, he was earning R70-110K a month in tech sales, living rent-free in Sea Point. He quit, took his savings and his mom's life policy, and opened a gym. He moved out of his flat and into the gym itself to keep costs down. He started every single month in the red.Three years later, Horizen Gym is arguably the most talked-about fitness space in Cape Town. He has 15 employees, a second location in the works, and a vision to become the world's number one lifestyle strength brand by 2040. The gym still ran an accounting loss this year.In this episode, Seb gets real about everything why opening a gym is a financially terrible idea (and why he did it anyway), what it actually costs to run a brick-and-mortar fitness business, the ego death that comes with learning to manage people, and the radical accountability lesson from his mom that became Horizen's foundational value. Her words "cry me a river" and "don't be a victim" still run through everything he builds.We also talk about running a sub-3 marathon and a 100-miler while building a business, why the fitness industry is over-optimized and under-trained, and what it means to do for strength training what run clubs did for running.This one hit different for us. Hope it does for you too.🔗 Follow Seb & Horizon Instagram: @sprenna @horizenzaPodcast: Beyond Physical Podcast🔗 Follow ATHCO Instagram: @athco.cc YouTube: ATHCO🔗 Follow Us Daniel: @dannyjd_ Jannis: @itsjaaannis

She had no personal Instagram account. No following. No connections in the creator world. Just a consulting job she didn't love and a dream of hosting her own travel show.Three years later, Aakanksha Monga has 1.4 million followers on Instagram, nearly a million on YouTube, and was the first travel content creator on the cover of Forbes India.In this conversation, she walks us through everything the personal brand framework she built her entire page on, why most people treat their content like a diary when it should be an autobiography, and the hook strategy that makes or breaks every piece of content in the first five seconds.She talks about landing brand deals, pushing back on scripts, building digital products, and why she started selling to her audience way too late. She also breaks down what she'd do if she had to start from zero with just 90 days to grow.This one's a masterclass disguised as a conversation.Follow AakankshaInstagram: @aakanksha.mongaYouTube: Aakanksha MongaFollow ATHCOInstagram: @athco.ccYouTube: ATHCOFollow UsDaniel: @danny_jd_Jannis: @itsjaaannis

Seven guests in seven weeks but this time it's just us. No guest, no script, just Daniel and Jannis talking about why ATHCO exists and what we're actually building.We met playing spike ball two and a half years ago. Our first idea was a creator-athlete retreat. Then it became an event. Then it got way too big and we had to pull it back. Now it's a podcast, a community, and a whole lot more coming.The problem we're trying to solve: in South Africa, you have to be the best of the best to make a living from sport. There's no middle ground for athletes who create great content but aren't winning titles. We think that needs to change.We talk about the difference between your 8-to-5 and your 5-to-9, why we're filmmakers before we're podcasters, and what's coming next ATHCO Studios, live events, and a sport we may have just invented.Also: German vs French bread. Let us know.

He had a first-class architecture degree. Clear path to director. But he looked at the people above him gray, overweight, stressed and knew that wasn't where he wanted to end up.Josh Lancaster spent years covering up insecurities with alcohol. Blackouts every weekend. Until one night at Leeds Festival changed everything. He hasn't had a drink in over 4 years.In this episode we talk about the connection between inner demons and physical transformation, why most people are overtraining and undereating, the spiritual shift that made him cry, and his belief that "if you don't fight the demons inside, you're never gonna lose weight."Follow Josh: @joshlancasterj2Follow ATHCO: @athco.cc

Emma Wilcock spent years in consulting while training CrossFit competitively on the side. Now she's a Product Manager at EvolveU (a women's fitness app) and competing at HYROX Pro level all without taking the "quit your job and figure it out" risk.In this episode we talk about how she made the transition from corporate to fitness tech, why you don't need a massive following to get opportunities, the reality of competing while working full-time, and why she's passionate about getting more women into strength training.FOLLOW ATHCO: Stay up to date and never miss an episode!Instagram: @athco.ccNewsletter: Subscribe for exclusive insights on turning your passion into a profession👉 https://the-athco-collective.kit.com/135242159e FOLLOW EMMA: Instagram: @emmawilcock94

🔔 FOLLOW ATHCO: Stay up to date and never miss an episode!Instagram: @athco.ccNewsletter: Subscribe for exclusive insights on turning your passion into a profession👉 https://the-athco-collective.kit.com/135242159e 📍 FOLLOW DEAN:Instagram: @deanhorwitz_Podcast: @trailchaserspodYDRun Project: @whydo.run15 years in social media. 80+ podcast episodes. And a project to interview 1,000 runners about why they run.Dean Horwitz has been in the social media game since 2009 back when brands were like "apparently we need a Facebook page" and nobody really knew what was going on. He's worked in food, fitness, and running, and along the way he's learned what actually works when it comes to building an audience, landing brand deals, and turning your passion into something sustainable.In this episode, we get into the real stuff: why brands don't care about follower counts anymore, what they're actually looking for instead, and how to stand out in a space where everyone's trying to go viral. Dean's take? Authenticity isn't just a buzzword it's the only thing that makes you unique. And if you're struggling to create content, you're probably not doing the right thing.We also talk about his journey from road running during COVID (starting in his basement garage, then the stairwell, until he got banned from both) to becoming one of the voices of the trail running community in South Africa. Plus his YDRun project a mission to interview 1,000 runners in person about why they run.This one is packed with practical advice for anyone trying to build a brand around their sport whether you're just starting out or figuring out how to take it to the next level.

🔔 FOLLOW ATHCO: Stay up to date and never miss an episode!Instagram: @athco.ccNewsletter: Subscribe for exclusive insights on turning your passion into a profession 👉 https://the-athco-collective.kit.com/135242159e 📍 FOLLOW LAZIEL:Instagram: @_lazielLaziel grew up in Harare, Zimbabwe a country with 90%+ unemployment and an economy that's been in freefall for over two decades. He didn't finish school. He used to walk 30km a day just to look for work. At his lowest point, he thought there was no way out.Then he scraped together enough money for a bus ticket to Cape Town. No plan. No contacts. Just a feeling that there had to be something more.He started working as a fiber technician, installing internet across the city. When he got retrenched, he borrowed a housemate's bike to drop CVs around town. That borrowed bike changed everything.What started as transport became therapy. Then passion. Then community. Then a career. Today Laziel is one of Cape Town's most respected cyclists sponsored by brands, racing 245km gravel events, training 40-45 hours a week, and building one of the city's strongest cycling communities through OACS Clubhouse and Community Connect.But this episode goes way deeper than cycling stats. We talk about what rock bottom actually feels like, the trauma of leaving home, what it means to not know where you belong, and how cycling became the thing that held it all together. Laziel was named after his grandfather Lazarus and he lives up to that name. Every time life knocks him down, he comes back.We also get into the practical side: how to start cycling on a budget, the kit you actually need, how Laziel built brand partnerships authentically, and why being genuine matters more than follower count.If you've ever felt stuck, lost, or like you don't belong this conversation is for you.#Cycling #CapeTown #GravelRiding #CyclingCommunity #Zimbabwe #ATHCO #Podcast #CyclingLife #Inspiration #BikePacking #CreatorAthlete #StandardBikes

🔔 FOLLOW ATHCO: Stay up to date and never miss an episode!Instagram: @athco.ccNewsletter: Subscribe for exclusive insights on turning your passion into a profession👉 https://the-athco-collective.kit.com/135242159e 📍 FOLLOW LAUREN:Instagram: @lauren.gilesTikTok: @lauren_c_giles840,000 views a month. While working a full-time job as a software engineer. That's what Lauren Giles is pulling off and she's only 23.Here's what makes Lauren different: she treats content creation like an engineer. She has spreadsheets tracking every video the hooks, the length, the posting time, what worked and what didn't. She's taken her analytical brain and applied it to Instagram growth, and the results speak for themselves.But it wasn't always like this. Growing up in Durbanville, Lauren was the shy girl who didn't know how to show people who she really was. She worked her entire life toward one goal: getting her dream job in tech. She quit her main sport in Matric just to focus on academics. Four years of studying computer science later, she landed the job. And then she realized it wasn't enough.That's when content creation became her creative outlet. Not because she wanted to be an influencer, but because she needed something more. A way to express the side of herself that coding couldn't reach.In this episode, Lauren breaks down exactly how she's grown her Instagram while juggling a demanding full-time job. She shares her strategy for trial reels (and why you should be using them), the best times to post, why carousels are outperforming reels, and the mindset shift that took her from scared to post to 840k monthly views.We also talk about niching down vs. being the niche, why your friends might not support your content journey (tall poppy syndrome), and how confidence — even when you're faking it — is probably the most important characteristic you can have as a creator.If you've ever thought "I don't have time to create content" or "I'm too shy to post," this episode is for you.

🔔 FOLLOW ATHCO: Stay up to date and never miss an episode!Instagram: @athco.ccNewsletter: Subscribe for exclusive insights on turning your passion into a profession👉 Newsletter📍 FOLLOW CONNOR:Instagram: @connorrandrew_fitConnor´s Fundraiser: Donate now!Horizon Gym Cape Town: @horizongymAn 8 kilometer swim in the freezing Atlantic Ocean. A 109 kilometer cycle through Cape Town. A 50 kilometer trail run over three mountain peaks. All in 24 hours. This is Cape Town Calling  one of the most extreme triathlons on the planet and Connor just signed up for it.Here's the thing: Connor isn't even a consistent runner. He's the guy who gets injured, quits, meets someone who runs, gets inspired, goes too hard, and repeats the cycle. So why would someone like that sign up for a race that breaks elite athletes? That's exactly what we wanted to find out.Connor grew up in a sporty family in Johannesburg his dad completed the Comrades Marathon, his mom too. He was naturally talented at most sports he tried, from swimming to cricket to hockey, but he never had to grind for it. That changed when his friend looked at him in grade nine and said "flex your abs" and nothing happened. That moment sparked a gym journey that eventually led him away from his environmental science degree and into the fitness industry full-time.We dive deep into what it actually means to leave a "safe" career path to pursue something you love. Connor studied science for years, but realized his passion was in helping people transform their bodies and minds. Now he's a personal trainer at Horizon Gym in Cape Town, running strength classes and building a community around fitness.The conversation gets real when we talk about the mental side of extreme endurance. Connor shares what happens in that dark place when you're 15 hours into a race and your body is screaming at you to stop. He talks about how training isn't just physical preparation it's mental rehearsal for the moments when quitting feels like the only option.We also challenge the "lone wolf" mentality that social media loves to glorify. Connor's journey has taught him that life is actually about people the communities you build, the training partners who push you, the connections that make the grind worthwhile. His 84-year-old grandfather still runs 30 kilometers a week, and that kind of longevity comes from consistency and joy, not from destroying yourself.This episode is for anyone who's ever felt like they're not "ready enough" to take on a big challenge. Connor signed up for one of the hardest races in the world knowing he wasn't prepared. Sometimes that's exactly what you need to do.🏋️ CONNOR'S CLASSES AT HORIZON GYM:Thursday 6AM - Full Body StrengthThursday 6PM - Running-Specific StrengthFree outdoor class: 27th JanuaryFirst Thursdays: Free social events

🔔 FOLLOW ATHCO: Stay up to date and never miss an episode!Instagram: @athco.ccNewsletter: Subscribe for exclusive insights on turning your passion into a profession👉 https://the-athco-collective.kit.com/135242159e📍FOLLOW HOLLY: Instagram: hollykimroweTikTok: voicenotesformymomFrom a restrictive bodybuilding prep at 15 that spiraled into an eating disorder, to discovering healing through CrossFit, to taking the biggest risk of her life by moving to Bali and starting a business from scratch - Holly's story is about what happens when you stop living for other people's approval and start building a life you actually want.Holly grew up in a fitness-focused family where bodybuilding culture and appearance standards were normalized from a young age. At 15, during a school trip to Malaysia, she became hyper-aware of how her body looked compared to other girls. That trip became a turning point where she decided something had to change. What followed was a brutal 16-week bodybuilding prep - chicken, cucumber, broccoli, rice cakes, extreme restriction - while also managing a PCOS diagnosis that actually required the exact opposite nutritional approach.The prep ended, but the damage didn't. Holly gained 15 kilograms rapidly and found herself in the hardest year of her life, caught in a cycle of restriction and binging, using food as both comfort and punishment. Her relationship with eating had become completely disconnected from nourishment or enjoyment.Everything shifted when she discovered CrossFit in her first year of university. For the first time, training became about what her body could do, not how it looked. The focus moved from subjective judgment to measurable performance, from isolation to community. Combined with rock climbing and ultimate frisbee, sport became social, functional, and genuinely enjoyable again. This mindset change wasn't just healing - it was transformative.But Holly's journey didn't stop with physical recovery. After completing her degree in Speech and Language Pathology, she did her required community service year in rural South Africa - a professionally challenging experience that taught her hard lessons about workplace dynamics, authority, and setting boundaries as a young woman. Despite the difficulty, those friendships and experiences shaped who she'd become.Then came the biggest risk: moving to Bali without a clear plan and starting a social media management business. Her first client paid very little, but the experience proved something crucial - if you believe in what you do and have the confidence to sell yourself, there will be a market for it. That belief became the foundation for everything that followed.Throughout our conversation, Holly reflects on growing up as a people-pleaser, always wanting approval from authority figures and peers, often at the expense of her own needs. With time and intentional growth, she learned to take life less seriously, recognize that other people's behavior reflects their own struggles, and release the self-blame that had followed her for years.When asked to describe her current season in one word, Holly chooses "space" - reflecting the clarity, freedom, and room to grow she's created for herself. This is a story about healing that goes far beyond just fixing your relationship with food or exercise. It's about learning to trust yourself enough to take risks, bet on your own potential, and build a life that doesn't require escape.Whether you're struggling with body image, considering a major career change, dreaming of location independence, or just trying to stop people-pleasing your way through life - Holly's story offers both hope and practical wisdom for what's possible when you choose yourself.

FOLLOW ATHCO: Stay up to date and never miss an episode!Instagram: @athco.ccSubscribe to our newsletter for exclusive insights on turning your passion into a profession: https://the-athco-collective.kit.com/135242159eFOLLOW NKOSI:Instagram & TikTok: @nkosinsumbu_YouTube: Untold Stories 7785Facebook: NkosiRunsProduction Company: @Starkosiproduction━━━━━━━━━━━━━━━━━━━━━━━━━━━━From growing up in a township with dreams of becoming the next Usain Bolt to modeling for Adidas and building a social media presence that can't be ignored - this is Nkosi's story, and it's one that proves you don't need resources, just unshakeable belief in yourself.Nkosi takes us through his journey from being the fastest kid in his neighborhood to losing his passion for running, working as a cashier at Sea Point, and rediscovering his purpose through content creation during COVID. When everyone around him was losing hope, he started making YouTube videos in his township to show people there were other ways to be cool besides the streets. What started as a way to help his community became the foundation for building a personal brand that would eventually catch the attention of brands like Adidas.In this conversation, we dive deep into what it actually takes to build a brand when you're starting from nothing. Nkosi shares how he went from 4,000 to 14,000 followers in just three months by doing something most content creators are afraid to do - being completely himself. No trends, no gimmicks, just authentic content about his life, his struggles, and his journey. From making videos about getting robbed by a bolt driver to giving housing advice to people from townships, he's proven that you don't need to niche down to succeed.We talk about the mindset that separates people who make it from those who don't. Nkosi shares how he announced to everyone that he'd model for Adidas years before it happened, how he deals with rejection and slow seasons, and why he believes that if you build enough value, opportunities will find you. He opens up about the difference between market value and self-worth, why he can genuinely celebrate other people's success, and how staying grateful for where you are while pushing for more creates sustainable motivation.The conversation takes a powerful turn when we discuss the creative industry in South Africa versus overseas. Nkosi doesn't hold back about the pay gaps, the lack of respect for local talent, and why so many South African creators feel like they have to leave the country to be taken seriously. He shares his plans to move to America, not to abandon his roots, but to build bridges and bring opportunities back home.Perhaps the most moving part is when Nkosi talks about giving back. Every weekend, he volunteers at soup kitchens because he knows what it's like to wish someone would show up and help. He uses his platform to promote small businesses and make people feel seen. As he says, "Be the person you wished you had."This episode is for anyone building a personal brand, especially athletes and creatives who feel like the odds are stacked against them. Nkosi's message: you are enough, you are worthy of success, and you can achieve anything you set your mind to.#PersonalBrand #ContentCreation #SouthAfrica #Inspiration #Mindset #AdidasAthlete #ModelLife #ContentStrategy #SocialMediaGrowth #Township #AuthenticContent #CreatorEconomy #ATHCO