Welcome back Maties Gym members

Dear Maties Gym member

We hope you had a fantastic holiday season and kicked off 2024 with a burst of energy and motivation. This month’s newsletter is packed with exciting updates, tips, and challenges to keep you on track, inspired, and ready to crush those goals.

Training camps for the 2024 Paris Olympic and Paralympic Games are in full swing, and we would like to extend a warm welcome and heartfelt thank you to the international athletes from countries such as Germany, Belgium, the UK, Sweden, and the Netherlands for choosing Maties Gymnasium as their destination of choice for their preparation. We wish you all the best for the journey ahead.

We are also welcoming back our Maties Sport High-Performance programs – The Maties Sport High-Performance Unit is dedicated to developing the sporting talent of student-athletes through evidence-based intervention programs and professional services. It operates within a sports talent development framework with essential areas of concern that guide its daily actions. You will see the rugby teams in the High-Performance area most days of the week, all in preparation for the Varsity Cup competitions kicking off in February. Soon the other sports teams and codes will follow.

Key to the management of this program is the full-time appointed Head and Sport & Conditioning Coaches of each of the High-Performance sporting codes and a program that is coach-driven, benchmarked with evidence-based best practice, and a continued drive to stay innovative and current with their performance enhancement strategies.

Visit our Maties Gym website to view our HP timetable.

A very warm welcome back to all SU staff and postgraduate students who have already kicked off the semester – we hope 2024 will be a phenomenal year filled with special moments and memories.

What’s new at Maties Gym in 2024?

Remember that both the Stellenbosch and Tygerberg gyms are cashless from the 1st of January 2024.  However, we accept various alternative payment options such as instant EFTs, credit- and debit cards, Snapscan, and debit orders.

Members can manage their profiles online, from registering and renewing their memberships to changing bank details, uploading supporting documents, and settling arrears to viewing their assessments and programs.  Members who have forgotten their passwords can now change it as per below:

  • Go to Maties Gymnasium website on www.matiesgym.sun.ac.za
  • Select “existing member”
  • Go to My Login on the top right of the page

Click on forgot your password

  • Enter your ID number and click on “Request Token”
  • A 6- digit One Time Pin (OTP) will be sent to the email address that you used when you first registered at the gym.
  • Enter the OTP in the “Token” filed and select new password.  Your username will be your ID number.

You can then log into your account on our website (“Existing member”) and manage your own profile.  More details will follow in our next member newsletter.

Update on membership options

No more joining fees
(yes that’s true, you can now join our facilities for free)

Your membership options are:
24 months upfront membership available from 1 January 2024
24 months debit order contracts available from Quarter 3
10-month Sports Science contracts
There no longer are 7- and 11-months contracts available.

Join or renew online and skip the queues (use the time to train rather). Follow this link to renew your membership or join us for the first time (once again, we do not charge any joining fees) or scan the QR code below:

Discount update

A Maties Gym discount will apply for the following and only once you registered at Stellenbosch University:

SU students: 15 percent discount (which you will automatically qualify for once you have registered for your studies in 2024).
SU staff: 25 percent discount.
Maties Sport students: 20 percent discount.

Facilities updates and reminders

The Blousaal (left) and spinning studio (right) refurbishment have been completed and we hope you are as pleased with the new look and feel as we are. The previous wooden floor was replaced with a new sport flooring which is shock absorbent for less impact on your knees.  In the spinning studio the ceiling was lowered to make provision for an aircon unit to keep members cool, especially for those very warm summer months. The gymnasium’s lights have also been upgraded and a colour changing LED lights feature added to create a funky atmosphere.

The ladies changeroom refurbishment is still underway and will be completed in February 2024. During this time, please make use of the Sports Science changing rooms on the ground level next to the outdoor pool, which remains fully operational.  Thank you for your patience during this time and we assure you that the wait will be well worth it.

Our brand-new Life Fitness cardio equipment for the third floor (top) was also installed and we hope this will give you some extra motivation to crush those fitness goals. New additions are power mills (which is already a member favourite), arc trainers, upright bikes, rowers, and elliptical trainers.  If you need any assistance on how to make use of the equipment, please don’t hesitate to ask our front desk staff who will arrange a Fitness Instructor to show you the ropes.

Karalee is our member of the month

Congratulations to Karalee Thomaidis who has been voted for by our members as our December Member of the Month winner.

Let’s hear from Karalee:

Maties Gym: What is your favourite muscle group to train and why?
Karalee: I don’t think I have a favourite muscle group to train. Each part of the body and muscle group comes with its own challenges and strengths which is why I love to train all muscle groups equally.
Maties Gym: What inspired you to start your fitness journey?
Karalee: I started training because I used to be a sprinter and I needed to get strong for that.  My focus has now shifted towards competitive bodybuilding. I also envision what my best possible self is and strive for that each day.  I see fitness and working out more as a mental sport than a physical sport.
Maties Gym: How do you balance work and gym?
Karalee: It wasn’t easy finding a balance so a lot of it was trial and error to see what works for me.  I will always make time for gym even if it means compromising a few things.
Maties Gym: What is your advice for newbies starting their health and fitness journey?
Karalee: Do your research and gain knowledge about your body and which workouts will work the muscle groups correctly. There is no point in lifting heavy if your form is not correct nor mind to muscle connection.

Keep a close eye on our social media pages as voting for the next round of member of the month will commence soon.

Body assessments and exercise programs

A compulsory health assessment is the first step towards achieving your fitness goals at Maties Gymnasium.  This is a compulsory screening that allows us to evaluate your physical health via a Blood Pressure reading and Body Mass Index (BMI) assessment. By doing this, we can determine your training needs based on your risk profile.  We then use this risk profile to prescribe the appropriate training program for you.

Optional body assessment

Apart from your initial health assessment, we then offer two optional assessments, the first being a Body Assessment. The Body Assessment is completed using a Bioelectric Impedance Analysis (BIA) scale or skinfold calipers.  This provides us with an idea of your body composition (body fat percentage, muscle mass, bone mass, water percentage, Basal Metabolic Rate).  With this information, our Fitness Instructors can complete a more thorough needs analysis, which in turn allows us to provide you with a training program better suited to your training needs.  This information also allows us to track progress in a way that provides us with feedback that has more context.

Functional movement screening

Our second optional assessment focuses on your functional movement ability. This new service if free to  Maties Gymnasium members. The functional movement screening allows our fitness instructors to have a better understanding of your physical capabilities.  We measure your level of flexibility and mobility in your ankles, knees, hips, and shoulders as well as all the muscles that allow us to complete these prescribed movements effectively. We can then assess whether you’re at risk of injury when performing certain movements, and in turn provide you with a program suited to your training needs and limitations.  We encourage individuals of all ages and backgrounds to take part in an FMS.
Instructors can give you expert advice and tailor-make an exercise program to help you reach your goals.  Please send an email to fitness@sun.ac.za  or catch them on the gym floor.

Tips and tricks:

Here are few useful tips to keep in mind when you visit our gyms

Mix it up: Keep your workouts exciting by trying new exercises or classes.  Our diverse class schedule ensures you’ll never get bored.

Set goals: Whether it’s lifting heavier weights or improving your endurance, setting specific fitness goals can help you stay motivated and track your progress.

Recovery matters: Don’t forget to give your body the rest it needs.  Incorporate stretching, foam rolling, and adequate sleep into your routine.

Group exercise

Maties Gym’s timetable is in full swing again so why not join our dynamic group exercise classes to spice up your routine and stay motivated? You can choose from high-intensity interval training, cycling to aqua and yoga. We have something for everyone of all fitness levels.

Why not see for yourself?  Attend a spin class or better yet, join Les Mills RPM to see what some improved lighting can do for your workout.

“RPM ™ is an indoor cycling workout that will shift your cardio fitness to a higher gear. Find your rhythm in the music, set your own resistance level, and hit an endorphin high.
See our timetable on our website and social media or ask our front desk staff for more information.

Express classes

Our 30-minute express classes are back in the Blousaal. We have the following to offer to add some variety to your training routine:
Boxing, HIIT The Ground Running and Strength classes Monday to Friday at 13h00.

Come and join us for a brand-new Core@4 classes daily at 16h00 from Monday to Friday. This 30-minute class is guaranteed to assist you in builder a stronger core so come and check it out.

Click on this link to view or Group Exercise and Express Classes timetable:

New fitness instructors join Maties Gym

We’re excited to introduce the latest additions to our amazing Fitness team at Maties Gymnasium.  Say hello to Lee Mkhize (left) and Lethu Mthimkhulu who will ensure that all your fitness needs and questions are taken care of.  If you want to know more about them, catch them on the gym floor or you can view their profiles and meet the rest of the team on our website

Nutrition corner:
A perfect salad for a hot day

A healthy summer salad can be a delicious and refreshing way to enjoy the vibrant flavours of the season.

Here’s a simple recipe for a Mediterranean-inspired Summer Salad:

  • 2 cups mixed salad greens
  • 1 cup cherry tomatoes (halved)
  • 1 diced cucumber
  • Half a red onion, thinly sliced
  • Half cup olives, thinly sliced
  • Half cup crumbled feta cheese
  • Quarter cup extra virgin olive oil
  • 2 tablespoons balsamic vinegar
  • 1 teaspoon Dijon mustard
  • 1 clove garlic, minced
  • Salt and pepper to taste



In a large salad bowl, combine the mixed salad greens, cherry tomatoes, diced cucumber, sliced red onion, Kalamata olives, and crumbled feta cheese.

In a small bowl, whisk together the extra-virgin olive oil, balsamic vinegar, Dijon mustard, minced garlic, salt, and pepper. Adjust the dressing to your taste preferences.
Drizzle the dressing over the salad ingredients in the large bowl.

Gently toss the salad to ensure even coating of the dressing. If desired, garnish the salad with fresh basil leaves for an extra layer of flavour. Serve the salad immediately as a light and refreshing side dish or add grilled chicken or shrimp for a complete meal.

Stay in touch

Are you keeping up with our latest news, exercise tips, launches of new Group Exercise programs and so much more?  Give us a like and follow us on our Instagram and Facebook pages below:

Instagram: @matiesgymnasium
Facebook: Maties Gymnasium

Or join our Maties Gymnasium TikTok channel here

Exciting news! We have recently launched our Maties Gymnasium WhatsApp Channel.  The purpose of the channel is to communicate any urgent operational matters as quickly and efficiently to all members. Although we regularly communicate any pressing matters on our websites and social media channels, we have realized that we still do not reach all our members.  We will be using this channel as the primary method of communication going forward and will no longer be sending any messages via normal SMS.

Please click on the following link and join us:

News from our Tygerberg facility

We would like to wish all our members from Tygerberg Gym a prosperous 2024.  May this year be filled with positive gains, weight loss, strength, fitness, and happiness. Welcome back to campus and we are looking forward to joining you on your fitness journey.
To view our hours of operation, classes and learn more about us visit at:


We still offer a weekly Thursday staff class at 13h00 which is open to all staff.  Our fitness instructors offer assessments and free programs, to all members.  We are looking forward to seeing you testing your fitness at some of the fitness challenges.
We are pleased to let you know that there was no price increase on our memberships this year.


Thank you for being a part of the Maties Gym community.  Let’s make 2024 the healthiest and happiest year yet!  If you have any questions or suggestions, feel free to reach out to our friendly staff.

Stay fit and healthy!
The Maties Gym team

We value your feedback

Your opinion counts! We value your feedback and are continuously working to improve your gym experience. Share your thoughts, suggestions, or success stories with us on gymsales@sun.ac.za or drop us a DM on @matiesgymnasium where our friendly staff are ready to assist.