“The Art of Rugby, Health, and Family” featuring Heinrigch Leonard and the Skinny Chef

Heinrich Leonard pictured above :

Hello, fellow Skinny readers? Happy 1st of November to you all! The long-awaited holiday break is almost within reach, and here’s hoping this month flies by! I’ve got a special treat for you this week as I got to sit down with none other than my partner Shadre Leonard’s uncle, Heinrigch Leonard. Shadre, you’re amazing, and I couldn’t be luckier!

This week’s theme is all about rugby, health, and family! Living in a rugby nation, I can’t think of a better way to kick off the month than by diving into a one-on-one chat with Heinrich, who has lived and breathed rugby since he was a kid, rubbing shoulders with legends and going through it all. Let’s get right into it, folks!

Skinny Chef: "Hey Heinrich, thank you so much for sharing your journey with me and our readers! Let’s kick things off with how you got started in rugby."

Heinrigch: "Thanks for having me! My rugby journey began when my family moved from the small town of Graaff-Reinet to Uitenhage. I joined a primary school there, where I met Coach Kobus Visser—may he rest in peace. He saw potential in me right away since I was a big kid for my age, only 10 years old then. I joined the under-11 team, but my very first season got cut short with a broken toe! I wasn’t sure I’d go back, but Coach Visser was relentless and encouraged me to try again the next year.

At 12, I was playing on the under-13 team and even made the provincial squad that year. It wasn’t easy—my school was 6-7 kilometers from home, so I’d walk or jog there, rush back for a quick meal, and then run another 8 kilometers to the practice field. My father’s work shifts sometimes allowed him to give me a lift, but most of the time, it was all on foot. That tough routine built a level of discipline in me that shaped who I am. Later that same year, I ended up playing with Siya Kolisi in the provincial system! We were teammates through our school careers—I played number 6 flanker, and Siya was number 8. Being on the provincial teams felt like every schoolboy’s dream come true. The only year I didn’t make the team was when I turned 16 and got my first major concussion. But by then, I’d already built a solid foundation in the game."

Skinny Chef: "Wow! That’s an incredible journey, Heinrich. Now, who have you played for over the years?"

Heinrigch: "After high school, I got offers from universities, including NMU (now Northwestern University), and I decided to go with them. In my first year, I got an offer to play for the Southern Kings, who were just starting up. I signed a three-year contract, and that’s where my professional rugby career really began. But at 22, after my third major concussion, I made the tough call to retire from pro rugby. I had achieved my goals, and I wanted to focus on completing my studies.

Heinrich pictured above sharing his valuable insights :

That’s when I started MST—Multi-Sports Training, a conditioning program for young athletes in rugby, netball, and other sports, to help them improve their performance. I also launched MST Nutrition to meet the nutrition needs of athletes in our program. Both businesses ran successfully for three years, but the pandemic hit us hard, and I made the choice to close down before going into debt. I then accepted a full-time role as a conditioning coach at a local school, developing young talent and helping over 78 athletes make provincial teams in the last 5-7 years. It’s been a rewarding experience, and it’s allowed me to take everything I learned from my own career and put it into action with the next generation."

Skinny Chef: "It sounds like you’ve poured so much into your work! So where are you in your career now?"

Heinrich pictured above with the u18 Eastern province team during Craven week '23:

Heinrigch: "Right now, I’m the strength and conditioning coach for the under-18 provincial team, a role I’ve been in for the past five years. I also work with the under-19 and under-21 Eastern Province teams, managing the training and conditioning for all three levels. This year, I had the honor of working with our teams at Craven Week, and we had a fantastic season, winning 3 out of 3 games last year! Although this year was more challenging, I’m proud of the team, and we learned a lot. I’ve also been nominated as the Craven Week conditioning coach, which has been a real highlight."

Skinny Chef: "Nice one, Heinrich! Now tell us, what’s it like balancing family life with your career?"

Dedicated on and off the field. Heinrich pictured with his lovely family above :

Heinrigch: "Starting a family while working in this field has been challenging. Between long hours and frequent travel, it hasn’t been easy, but I’m lucky to have an incredibly supportive wife who’s stood by me. I thank God every day for her, and I feel truly blessed to have someone who understands the demands of this career."

Skinny Chef: "And what does your personal fitness and daily routine look like these days?"

Heinrich: "Staying fit is crucial, and I keep a consistent workout routine with three sessions a week. One day for upper body, one for lower, and a full-body workout. On weekends, I do a 20-minute run or a 5 km jog to keep up my cardio."

Skinny Chef: "Lastly, what advice would you give to young athletes when it comes to fitness, mental health, and physical health?"

Heinrigch: "My advice is simple: find a program that inspires and challenges you every day. After your daily school routine, focus on a physical activity that pushes you toward your goals, both physically and mentally. Consistency is everything—I’ve been at it since I was 10, and the discipline pays off. Give it your best, and the results will follow."

Skinny Chef: "Well, there you have it, Skinny readers—wise words from Heinrich Leonard for those of you considering a future in rugby or sports. Huge thanks to Heinrich for joining us today! This has been a fantastic opportunity to dive into the world of sports and the importance of health and fitness. And, of course, I’d like to leave you with a special recipe from The Skinny Chef Diaries. It’s packed with everything you need for a delicious, healthy meal!

Light, Healthy Paella 

I was employed by the brilliant executive chef of that time, Peter Floyd. I vividly remember him shouting at me from across the kitchen:“Listen here, Sunshine, if you don’t pull your finger out of your backside, you won’t have a job by the end of the shift!” With those wise words, I was swiftly thrust into action, and I learnt a great deal during my time there. The next few classic recipes are inspired by my time spent at the City Inn. 

Paella is a well-known Spanish dish originating from Valencia. The traditional paella uses short-grain rice, which I have substituted with a healthier brown rice. Brown rice is a wholegrain, it’s gluten-free, low in calories and high in fibre; great for anyone on a diet looking to lose some weight.The dish also contains mussels, which are a great source of protein, omega-3 fatty acids, vitamins A, B12 and iron, all of which are beneficial to anyone suffering from a red blood cell disorder, such as sickle cell anaemia. 

Ingredients

Herb Blend

• 1 cup parsley, chopped 

• ¼ cup lemon juice 

• 1 tablespoon olive oil 

• 2 large garlic cloves, minced 

Paella 

• 1 cup water 

• 1 teaspoon saffron threads 

• 3 cups chicken stock 

• 1 tablespoon olive oil 

• 4 boned, skinned chicken thighs, cut in half

• 2 cups finely chopped onions 

• 1 cup finely chopped red bell pepper 

• 1 cup diced tinned tomatoes 

• 1 teaspoon paprika 

• 3 large garlic cloves, minced 

• 3 cups brown rice 

• 1 cup frozen peas 

• 8 mussels scrubbed and de-bearded 

• ¼ cup fresh lemon juice 

• Serves 8 

Method

1. To prepare the herb blend, mix the chopped parsley, lemon juice, olive oil and garlic and set aside. 

2. To prepare the paella, combine water, saffron and chicken broth in a large sauce pan. Bring to a simmer (do not boil). Keep it warm over a lower heat. 

3. Heat 1 tablespoon oil in a large paella pan, or skillet, over a medium heat. First season the chicken thighs with salt and pepper, then sauté them for 2 minutes on each side. Reduce heat, add the onion and bell peppers, and sauté for 10 minutes, stirring occasionally. 

4. Add tinned tomatoes, paprika and the minced garlic, and cook for 5 minutes. 

5. Add brown rice, cook for 1 minute, stirring constantly. Stir in the herb blend, broth mixture and peas. Bring to a low boil and cook for 10 minutes, stirring frequently. Add the mussels, nestling them into the rice mixture. Cover the pot with a lid and cook for 5 minutes until the mussel shells open. Discard any unopened shells. 

6. Add the fresh lemon juice, remove from the heat and let it stand for 10 minutes before serving.

Thanks for tuning in—love you all! Same time, same place next week!"