LIVING FIT M A K I N G H E A LT H Y L I V I N G E A S I E R
LIVE HEALTHY ESSENTIALS FOR IMMUNITY
DIS-CHEM LIVING FIT
YOUR BEST LIFE
LEANER. Stronger. Healthier!
SUPPLEMENTS EXPLAINED
SUPERFOOD POWDERS CONCENTRATED POWER
ISSUE 10 - March - May 2021
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TO DIS-CHEM BENEFIT MEMBERS
MAR - MAY 2021
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Non-Benefit Members: R49.95 (VAT INCL) Scan your Benefit Card at till point for this issue free
PRE RUN ACTIVATION GUIDE
DCLF
07 Welcome 08 Highlights 14 Events 18 News 44 Fitness apps
Autumn 2021
LIVINGFIT
CONTENTS
110
Lifestyle & Health
26 Superfoods
Smoothie recipes
32 Dried fruits
Packed with nutrients
50 Expert Q&A
62 Nutricosmetics Beauty from within
66 Digestive enzymes
42 Transformation
70 Not getting enough sleep?
Herbex helped Vuyiswa lose 44kg in 12 months and keep it off for 8 years!
SUPERFOOD POWDERS
Page 26
62
What’s the best diet to follow?
36 Animal vs plant protein
Get all the protein your body needs
74
You are what you absorb
Become a super sleeper
DRIED FRUITS
CONCENTRATED GOODNESS
Page 32
118
FUELLING STRATEGY
82 Dumbbell circuit Lower-body dumbbell workout
88 Mass moves
3 essential lifts for more mass
92 MRP vs mass gainers
82
LOWER-BODY WORKOUT
The best product to maximise your gains
112 Get fired up!
Pre-race activations you need to do
122 Coach’s corner
Using down-time to become a better athlete with Wayne Taylor
126 Joel Stransky
Pedals with passion & purpose
98 Expert Q&A
Why you aren’t seeing results anymore
100 Supplements The abc’s of CLA
NOW AVAILABLE IN STORE
Suspension trainers, bands, tubes, balls, floor sliders and more. You’ll have endless options to spice up your training and turn the dial up on your training intensity as you work on your dream body. dischem.co.za/livingfit 5
Get with the changes
T
Dis-Chem continues to expand our at-home Living Fit training range. We’ve recently added a yoga mat and skipping and speed ropes to the line-up, with an adjustable kettlebell coming soon!
he start of another autumn season in South Africa offers us a poignant moment to reflect. It was roughly a year ago when the country entered level 5 lockdown to help contain the spread of Covid-19. The ways we work, socialise and exercise have changed significantly since then, much like the temperatures, daylight hours and foliage are changing now.
These items are affordable and easily accessible from your nearest Dis-Chem Pharmacy or online at www.dischem.co.za. They will add some variety and intensity to your home-based training routine.
Hopefully you’ve learnt to embrace these changes to your lifestyle in the same manner we accept the inevitable transition from summer to winter. As the popular quote from Heraclitus states. “the only constant in life is change”. That means we learn to adapt, like wearing warmer clothing, SCAN THIS TO SEE layering for warmth, or training OUR WORKOUT a little later in the day when it GUIDES warms up. And that’s the adaptable mindset and approach we should take as we continue to live with Covid-19. If concerns about getting infected at the gym has kept you away, change the way you train!
Use these and the other amazing exercise tools in the range to create a hot HIIT circuit to warm up those crisp autumn morning sessions, or make your workouts more functional with added resistance to counteract the effects of our new lockdown lifestyles. Change is literally in the air and there’s never been a better time to try something new. Who knows? You might even make it a regular part of your new lifestyle. Whether that’s a change to your diet plan, your supplement regimen or the way you exercise, Dis-Chem has everything you need – think of us as your trusted agent of change!
Let’s get it done, no matter what it takes!
Greg
Greg Hendrikz Dis-Chem Sports Supplement Manager
LIVING FIT
DCLF
LIVING
SAILING THROUGH AUTUMN Brace yourself, winter is coming! That means flu season, a possible third wave of Covid-19 infections, and biting cold that puts our motivation and commitment to the ultimate test. How prepared will you be for the rough conditions ahead? What you do now matters! You need to batten down the hatches by taking a proactive approach. Doing so will help you sail through winter with a healthy immune system, steely resolve and an unsinkable routine. Better health and immunity starts with a solid sleep routine. We spoke to health and wellness expert Lisa Raleigh – a renowned super-sleeper – for her top tips and helpful habits. If you back up those quality zzz’s with wholesome nutrition, you’ll be well on your way to a stronger immune system. Read more about immune-boosting supplements on page 74, and amplify your nutrient intake with our superfood smoothie recipes on page 26. We also cover the latest development in the skincare industry – nutricosmetics (pg 62)! It’s the inside-out approach to a healthy, radiant complexion that could help you avoid dry, cracked skin this winter. Looking for a motivation boost before the winter chill sets in? We’ve got plenty in this issue! Read about Vuyiswa’s amazing Herbex transformation (pg 42), Hein’s USN Body Makeover Challenge success (pg 52), or rugby icon, Joel Stransky’s epic
mountain biking journey (pg 126). Our profiles on Bikini athlete Marisca de Beer (pg 108) and Pro Muscle Model KK Sibiya (pg 96) will both inspire and inform your efforts. Functional training expert Wayne Tailor identifies the strength and mobility work endurance athletes tend to neglect (pg 122), even though these exercises are hugely beneficial to your performance. With more free time, there’s no excuse to avoid them! Our ‘4 reasons for runners to focus on their hip flexors’ article (pg 102) should also provide food for thought about starting a strength and mobility routine (or updating your current one with our recommended exercises). This issue has everything you need to sustain your summer momentum and keep making progress to a better you. Don’t let the changing weather take the wind out of your health and fitness sails! With the info in this issue, it’ll be smooth sailing into autumn and through winter!
Bon voyage!
The Dis-Chem Living Fit team
READ IT FREE. ONLINE
FIT
DISCHEM.CO.ZA/LIVINGFIT Living Fit Magazine is published on behalf of by
(Pty) Ltd
Publisher: Tanja Schmitz tanja@livingfit.co.za Managing Editor: Pedro van Gaalen pedro@livingfit.co.za Design: Joel Smith design@livingfit.co.za Advertising: sales@livingfit.co.za Copy Editing: Lauren de Beer Online Media: Rudy Mahabeer, Logan Leigh Rix CUSTOMER CARE: Care-line: 0860 347 243 Telephone: 011 589 2200 Mondays to Fridays: 08:00 to 16:30 careline@dischem.co.za Head Office: Cnr Le Roux & Stag Rd Glen Austin, Midrand, South Africa Price and product disclaimer
All products, prices and special offers displayed or advertised in this magazine were correct at the time of print. Pricing and product availability in-store or online are subject to change without prior notice. While every effort is made to ensure accuracy and relevance in this regard, Dis-Chem and Io Media accept no responsibility for pricing changes, discrepancies and typographical errors, and cannot be held liable for any potential loss, damage or expense incurred as a consequence. In instances of errors, Dis-Chem reserves the right to cancel offers advertised at the incorrect price. Additional restrictions may apply.
Content disclaimer
Dis-Chem Pharmacies (Pty) Ltd and Io Media (Pty) Ltd cannot guarantee the accuracy of the content in this publication, which is provided for general information purposes only – no part of it constitutes medical advice. No liability is assumed by Dis-Chem, Io Media, Living Fit or its contributors for the information provided in the magazine and actual product performance and efficacy may vary based on many factors. Readers are advised to discuss any exercise, dietary, supplement or nutraceutical interventions with a suitably qualified medical, exercise or nutrition expert for individualised advice. Dis-Chem and Io Media accept no responsibility for any direct or indirect loss, damage or injury readers may suffer as a result of using or relying on any information contained in this magazine. All rights reserved.
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WHAT OUR LOYAL CUSTOMERS DESERVE
SHOP SAFELY IN THE DIS‑CHEM ONLINE SHOP
If you are pressed for time, rather buy your cosmetics, fragrances, skin care, body lotion, bath products as well as health and wellness items from Dis‑Chem’s online shop! Best of all, Dis‑Chem online offers a range of safe payment options. There are so many reasons to shop online for your favourite health and beauty products. Dis‑Chem offers 3D secure payments (SA), delivery, an easy returns policy and multiple payment options. You have seven different payment options to purchase products online: Loyalty Benefit Points, eBucks, Pay on Collection (you can place your order and only pay when you come in store to collect), Zapper, Credit Card: 3D Secure, EFT and Discovery Miles. Click on the payment method icon (www.dischem.co.za) to find out more about each option. 3D Secure is a security measure aimed at protecting customers against credit card fraud when shopping online. The cardholder will need to register for the service, at no additional cost, and then use a password or use a One Time Pin for authentication when shopping online in future. When an e‑commerce transaction occurs on a 3D Secure website, and the cardholder is paying using a credit card enrolled in 3D Secure, either the MasterCard or Visa pop up or
online security screen appears. The cardholder enters his/her 3D Secure password for authentication, and upon successful verification, the transaction is processed. Through verified by Visa and MasterCard SecureCode, credit cards can be protected against unauthorized use when shopping online. As the customer, you need to register yourself online or with your bank, and once activated, your card number cannot be used for purchases without your personal password. Certain banks automatically enrol their customers in the 3D Secure programme. Dis‑Chem Online delivers from Monday to Friday, between 08:00 and 17:00. Delivery (costing you a flat rate of R60 per order, or free of charge for orders over R600) takes three to five working days from when your order has been placed and paid for. If you are for any reason dissatisfied with an item purchased from our Online Store, you may return it to any Dis‑Chem store for a full refund, replacement, or exchange, provided you have the original tax invoice, items are returned within six months of purchase and the product has not expired within such time. It is the client’s responsibility to ensure the item is returned to the Online store. Please note there are laws prohibiting the return of medication.
Convenience, variety, no crowds and shopping in the comfort of your home has Dis‑Chem customers clicking for the items they need without even leaving their home. It’s that easy! With Dis‑Chem’s Click & Collect – available in all stores – you can pay for items online and collect in‑store. Best of all, there is no additional cost to this service. We will send you an email and SMS once your order is ready to collect. Click & collect operational hours have been set up for your convenience. Weekday orders placed before 09:00 will be ready for collection from 13:00 the same day. If you order between 09:00 and 12:00 your order will be ready from 16:00 the same day and orders placed after 12:00 can be collected by 11:00 the following day. The service is also available on weekends and public holidays. Orders placed on Saturdays before 9:00 can be collected from 13:00 the same day, while orders after 9:00 can be collected from 13:00 on the following Monday. On Sunday and public holidays collection is from 13:00 the next working day. You will need to
OUR LOYALTY BENEFIT PROGRAMME
Because loyalty should be rewarded! Benefit even more from Dis‑Chem’s unbeatable prices by becoming a Loyalty Benefit Programme Member. Select an Interest Group and receive benefits and information to suit your specific needs and lifestyle. You can earn Loyalty Points on qualifying purchases every time you swipe your card in store at the till, or simply by shopping online. Join the Dis‑Chem Loyalty Benefit Programme by registering at dischem.co.za or by signing up in store. Also, by shopping at Dis‑Chem Pharmacies and swiping your Dis‑Chem Loyalty Benefit Card, not only do we reward you, but a percentage of all eligible purchases will be donated to the Dis‑Chem Foundation to assist worthy causes. Interest Groups include:
For Youth programme
Our new For Youth programme provides 18‑ to 25‑year‑olds with ongoing specials and benefits, all tailored specifically for their needs and aspirations. Sign up today and collect your new For Youth card to activate the benefits.
Dis‑Chem Partners
Accelerate your points with our host of banking, medical aid and pure loyalty partners. Find out more information on our website www.dischem.co.za or in store at the Customer Service desk.
take your order number with you when you collect your items. We will also ask you to present a valid I.D. such as a driver’s license, ID document/card or passport. You can send someone on behalf of yourself to collect, as long as they have the unique order number and they can verify your name, surname and ID number. The Click & Collect service is available seven days a week. You can include over‑the‑counter medications with your online shopping, but not prescription meds. For prescription meds you will need to go in‑store to collect. In cases of chronic medication with a repeat script for six months, Dis‑Chem will contact you and remind you that your meds are due for collection, and ensure they are ready for collection at a branch convenient for you, or deliver them to your address. You can also download the Dis‑Chem app, scan in your prescription and collect from the branch of your choice. Please note there are laws prohibiting the return of medication. dischem.co.za/livingfit 11
OUR MOST POWERFUL
WEIGHT CONTROL FORMULATION
EVER CREATED
Nutritional Performance Labs | Northlands Business Park, New Market Road, Stand 371, Angus Crescent | 011 043 2525 | info@npl.za.com | www.npl.za.com. THERMO CUTS BLACK S0 - PHARMACOLOGICAL CLASSIFICATION: Complementary Category D Medicine. 32.3 – Slimming preparation. Combination Product – Use as directed by your healthcare practitioner or fitness advisor. This unregistered medicine has not been evaluated by the South African Health Products Regulatory Authority for its quality, safety or intended use. This medicine is not intended to diagnose, treat, cure or prevent any disease. INGREDIENTS: Each dose (2 capsules) provides: Caffeine 220 mg, Curcumin 40 mg, Pterostilbene 10 mg, Chromium picolinate 200 mcg, L-Tyrosine 250 mg, Alpha GPC 200 mg, Grape seed extract 50 mg, L-Theanine 100 mg, Sinetrol XPUR 450 mg (Grapefruit 270 mg, Guarana 90 mg, Sweet orange 67.5 mg, Blood orange 22.5 mg).
2021 EVENTS
RUN RIDE SWIM LIFT
SEE MORE EVENTS All events subject to change based on evolving State of Disaster regulations and lockdown restrictions. Please refer to event websites and social media for up-to-date info.
ADVENTURE TRAILS
FEDHEALTH MAGALIES MONSTER MTB CLASSIC 5 June June is synonymous with a trip to the ATKV Buffelspoort in the North West Province for the Fedhealth Magalies Monster MTB Classic. This event is called ‘The Monster’ for a reason and should not be underestimated. The race features the best off-road routes on offer in the North West Province, offering the perfect balance between challenge and reward. stillwatersports.com
AQUELLÉ RESCHEDULED MIDMAR MILE 6 & 7, and 13 & 14 March
SAVANNA ORIGIN OF TRAILS MTB EXPERIENCE 24-25 Apri “SA’s MTB party of the year”, the Savanna Origin of Trails MTB Experience 26–28 March is an individual 2-day MTB South Africa’s premier three-day stage trail run is stage race that takes back in 2021! The revitalised place in Stellenbosch. The routes highlight the version of SA’s most iconic beauty and splendour of three-day stage trail run will the area and incorporate a again deliver magnificent vast network of world-class trails, spectacular views, trails. Mountain bikers mouth-watering food, a relaxed atmosphere and great can look forward to new vibes. Entries are LIMITED in route additions and golden oldies such as G-Spot and accordance with COVID-19 Bartinney’s Skyfall. regulations.
AFRICANX TRAIL RUN
stillwaterports.com
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stillwaterports.com
Subject to approval and pending alterations to current government regulations, the aQuellé Midmar Mile 2021 will move to March and take place over two weekends (4 days) in an expanded format to adhere to participant restrictions. midmarmile.co.za
MOMENTUM MEDICAL SCHEME ATTAKWAS EXTREME PRESENTED BY BIOGEN 21 August South Africa’s premier one-day race will stage its 15th edition in 2021. This adventure through the desert and mountains of the Klein Karoo, with a finish at the Garden Route coast, is a real test of mind, body and machine! For a more serious challenge, tackle the 121km Attakwas Extreme MTB Challenge, which includes 2900m of vertical ascent. For the less serious, the Attakwas Half offers a 52km race with 1100m of vertical ascent. atta.co.za
MOMENTUM MEDICAL SCHEME TANKWA TREK PRESENTED BY BIOGEN POSTPONED 2022
CAPE TOWN CYCLE TOUR Later in 2021 (TBC)
2021 IRONMAN 70.3 SOUTH AFRICA 5 September RESCHEDULED Entries for the Biogenbacked 2021 IRONMAN 70.3 South Africa, which takes place in Buffalo City, East London, will be limited to comply with COVID-19 restrictions and regulations. What hasn’t changed is the challenging course, which includes a one-loop 1.9km ocean swim, 90km out-and-back bike course with rolling hills, and the ocean-front 21.1km run course. ironman.com
ABSA CAPE EPIC 17-24 October RESCHEDULED After careful consideration and continued conversations with local authorities amid an upsurge in international and local COVID-19 cases, Absa Cape Epic organisers announced that the 2021 race has been postponed to October.
For several months, the Cape Town Cycle Tour team has been working with authorities and stakeholders to possibly host a significantly revised version of the event in March 2021. However, current circumstances 2021 IRONMAN make hosting a AFRICAN mass participation CHAMPIONSHIPS event in any format 21 November untenable for the immediate future. Nelson Mandela Bay The Cape Town will once again host Cycle Tour Trust Africa’s most renowned has thus taken triathlon. Experience the decision to the breathtaking swim, postpone the bike and run courses hosting of the and the South African 2021 edition of spirit at this postcard- the event to a later perfect beachside date in the year. destination. Entries for The official Virtual the Biogen-backed 2021 Cape Town Cycle African Championship Tour, presented have already reached by Powerade and capacity. This race offers Wesgro, takes place 75 qualifying slots for from 8-14 March the IRONMAN World 2021 on the FulGaz Championship 2021 in Virtual Cycling Kailua-Kona, Hawai’i. platform.
cape-epic.com ironman.com
capetowncycletour.com
This iconic four-stage race is one of the first UCI events of the season. With breathtaking trails through the Bokkeveld and winding routes in the Witzenburg area, this race features some of the most unique scenery South Africa has to offer. Riders tackle routes through rocky outcrops and steep climbs on a mixture of hand-built, smoothly sculpted and rough and loose trails. Riders also get to enjoy true ‘Karoo hospitality’ with a world-class race village at Kaleo Guest Farm.
TWO OCEANS MARATHON CANCELLED
Runners hoping to transverse the picturesque Cape Peninsula in April during the iconic Two Oceans Marathon in 2021 will need to wait another year after event organisers cancelled the race due to health and safety concerns related to the pandemic. Organisers plan to host alternative events and programmes within the prevailing regulations. twooceansmarathon.org.za
COMRADES MARATHON CANCELLED
The Comrades Marathon Association Board regrettably announced its decision to cancel the Comrades Marathon scheduled for 13 June 2021. The decision comes in the wake of engagements with KwaZulu-Natal Athletics, Athletics SA, the National Coronavirus Command Council, members of the medical fraternity and governmental departments. Organisers will stage a virtual event. comrades.com dischem.co.za/livingfit
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INNOVATIONS
Biogen Pre-Blast
Pre-Blast is a concentrated pre-workout formulation that delivers intense energy, increased focus, explosive power, sustained endurance and muscle pumps. Each serving contains 2,200mg of beta-alanine and 200mg of caffeine. Available in Passion Fruit flavour. Pre-Burn Pulse is a thermogenic pre-workout supplement formulated to help you achieve a leaner and fitter physique. The Thermogenic Energy & Focus blend is formulated to boost energy levels, reduce stress, improve your focus and boost your overall mental performance. The Endurance & Lean Muscle Protection blend is formulated to build lean muscle, enhance performance, improve hydration and help promote recovery. Contains GlycerSIZE, BioPerine and 200mg of caffeine per serving. Available in Sour Worms or Tutti Fruity flavours.
Biogen Proanth Plus with Zinc Enhance immunity and get added antioxidant support to keep free radical damage in check with Biogen’s new Proanth Plus with Zinc. Each dose contains Procydin grape seed extract and 8mg of added zinc, along with 50mg of vitamin C. This formulation also contributes to the maintenance of venous health.
Biogen Vitamin D3 Powder
You can now get your daily vitamin D3 boost in powder form thanks to Biogen’s latest product innovation. Support and strengthen your immune system with this vitamin and mineral supplement, which contains 1000 IU of vitamin D3 per serving, along with 320mg of calcium. Available in a tangy Citrus flavour. 16 Dis-Chem Living Fit
Biogen Night Burn
Night Burn is a nighttime supplement that supports active individuals. Includes a combination of active ingredients such as Innoslim, which provides weight and metabolic support through reduced glucose absorption in the intestine, increased glucose absorption in muscle and fat cells, reduced fat accumulation and inflammation in fat cells, and reduced insulin resistance, and Ashwagandha, which works by possibly suppressing stressinduced increases of dopamine receptors in the brain. Also includes L-Tryptophan, an amino acid that is able to cross the blood-brain barrier, and Theanine, an amino acid that promote relaxation.
new
Get more with Jungle Plus Jungle Plus is a multigrain blend of highprotein goodness. Each tub contains oats, maize and sorghum and is enriched with 10 vitamins, including vitamins A, B2, B5, B6 and C, and minerals like calcium, phosphorus, iron and zinc for an all-in-one breakfast solution. Each serving also provides 1g of beta-glucan fibre, as well as omega 3 fats. Just mix with milk or water for an instant, high-protein breakfast. You can also add it to your smoothies for a protein boost, or mix it with yoghurt for an on-the-go meal replacement. Available in Strawberry and Banana flavours. The range also includes 500g refill packs.
new
NEW IN STORE
Lifestyle Food Superfood range The new Lifestyle Food Superfood range from Dis-Chem includes nutrient-dense ingredients to round out the perfect wholesome diet! The range includes numerous raw superfoods in concentrated powder form, including Spirulina, Moringa, Maca, Barley Grass, Hemp Seed, Cacao and Wheat Grass powders. They’re a quick and convenient way to boost the nutritional and antioxidant content of smoothies and other wholesome recipes.
Fitbit Versa 3™ The motivational health & fitness smartwatch with built-in GPS, Active Zone Minutes and music experiences to keep you moving!
ON SHELF NEW PRODUCT RELEASES NOW IN STORE
LF
dischem.co.za/livingfit 17
Innovations from Youthful Living Youthful Living Superfood Peanut Brittle A DELICIOUS PEANUT BRITTLE FREE FROM GLUTEN, PALM OIL AND MALTITOL. Sweetened with stevia, with only 98 calories per serving, it’s the perfect anytime snack to satisfy sweet cravings. Halal, kosher and vegan friendly.
CHECK PAGE 44
Evox Advanced Whey Manhattan now in 2kg tub
Youthful Living Choc Macadamia Nut Spread
Get more of the flavour you love! You can now find Evox Advanced Whey in its unique Manhattan Creme Soda flavour in a bigger 2kg tub at Dis-Chem stores and online at www. dischem.co.za. This whey blend provides 23g of 100% whey protein per serving.
A keto friendly, guilt free health spread perfect to use on health breads, seed crackers, or good enough to indulgently eat right off the spoon! It contains no added sugar, palm oil, gluten, lactose and maltitol, and is halal, kosher and vegan friendly. Sweetened with stevia, with only 71 calories per serving.
Herbex gets makeover treatment You may know South Africa’s number 1 slimming brand’s packaging as green, which stemmed from its herbal beginnings.
18 Dis-Chem Living Fit
But Herbex’s packaging has undergone an extreme makeover! You will still be able to find your favourite Herbex product in Dis-Chem stores, but it will now be in brand new striking white and gold packaging!
NEW IN STORE
NEW IN STORE
USN Anabolic Carb
new
USN just made keto living more convenient with a one-stop solution. The USN KETO box provides you with everything you need to support your weight management program. The value pack includes: KETO Fat Burn 40s, KETO BHB Salts, 2 bottles of KETO MCT Oil and KETO Alkaline Powder from the USN KETO range.
This all-in-one highcarb, low-sugar muscle glycogen training and recovery fuel is made with real food-based carbs and electrolytes to fuel your workouts and support hardcore muscle and mass gains. Provides 30g of carbs per serving, along with 335mg of an electrolyte blend. Available in a satisfying Orange flavour.
USN Hyperdrive Qhush Super-Heat Pre-workout The reinvented and improved XTS Hyperdrive Qhush Super-Heat preworkout is now more potent than ever! This extreme thermogenic pre-workout delivers enhanced vascularity and greater surges of energy with no crash. You’ll train for longer with greater endurance and peak strength. Lift heavier for longer with this great-tasting, Halal-certified product, available in a Fruit Fusion flavour.
USN KETO box
USN All9™ now in Nectarine Nova USN’s complete branchedchain and essential amino acid supplement All9TM Amino is now available is a tangy new Nectarine Nova flavour. Each serving still delivers 8000mg of BCAAs and 9640mg of EAAs for the ideal ratio.
It also contains a comprehensive keto guide and keto diet to teach you everything you need to know to achieve ketosis more effectively.
new
Youthful Living launches Vitality range
Youthful Living’s extensive new Vitality range offers numerous products to support your health and wellness-focused lifestyle. The range includes:
Marine Collagen Liquid (600ml) and caps (180): Smaller, low molecular weight marine collagen particles offer superior absorption and bioavailability. Benefits include bone density support, and tissue repair and nourishment for healthier connective tissue, hair, skin and nails.
Radiance. Beauty From Within caps (90): Scientifically formulated to support healthy hair, skin and nails with a blend of peptan collagen, vitamins A, E and C and biotin.
Multivitamin Immune powder (150g): A full spectrum multivitamin complex designed to maintain a healthy immune system and boost energy levels. Contains vitamins, minerals and immuneboosting ingredients including probiotics, quercetin, bromelain and pelargonium.
Collagen effervescent tabs (20): A unique effervescent collagen supplement that contains hydrolysed type-1 collagen, biotin, MSM and vitamin C. Designed to support joints and promote tissue formation, bone density and general wellbeing.
Immune Shield Complete Support caps (60): A high potency immune booster designed to fight off infections and boost your immune system to treat cold and flu symptoms. Includes vitamins D3 and C, zinc and quercetin.
Collagen Gold Grass-Fed Collagen (400g): Collagen improves skin quality, joint health and promotes bone density. Each dose contains 10g of grassfed collagen, as well as resveratrol and biotin.
Plant Based Collagen Builder powder (560g) and caps (180): A blend of plant-based amino acids and natural ingredients such as biotin and silica that naturally stimulate collagen production to promote healthy hair, skin and nails, and support joint health and collagen synthesis.
Collagen + CBD caps (60): A unique collagen supplement designed to assist with joint support, with added CBD for pain relief; and antiinflammatory benefits. dischem.co.za/livingfit 21
NEW IN STORE
CHECK THIS OUT!
READY, SWEAT, GO!
Scan to see more of the range
SUSTAINABLE ACTIVEWEAR made from bamboo
Dis-Chem Living Fit exercise range expands Your home workout routine just got more exciting! Dis-Chem has added new
items to its popular Living Fit exercise equipment range. The latest additions include a soft yet durable yoga mat, as well as a skipping rope and a speed rope to add some intensity and variety to your HIIT sessions. And there are more functional items on the way, including an adjustable kettlebell and gym grips. Visit your nearest Dis-Chem Pharmacy or www.dischem. co.za to shop the range, and check social media and future issues for more updates.
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Boody Active Complement your workouts with the Boody Active range of sustainable activewear. Made for play and every day, this activewear made from bamboo offers premium quality and innovative style, paired with durability.
The specialised knit fabric is ultra-soft and breathable. From active tights to sports bras, active tops and sports socks, Boody Active has you covered. Boody Active is available in select Dis-Chem Pharmacies.
NanoWave masks are uniquely designed with innovative technology
new
YOU CAN NOW BUY NANOWAVE FACE MASKS FOR KIDS AND ADULTS FROM SELECT DISCHEM STORES IN A RANGE OF COLOUR OPTIONS, INCLUDING BLACK, GREY, CAMO, BLUE, TEAL AND PINK. NanoWave masks are uniquely designed with innovative technology, such as advanced Nano Foam, a unique five-layer filtration system, improved overall structure and nose clip for additional support and potentially less fogging, as well as a state-of-the-art breathe-easy filtration system. The masks are re-usable for 30 days, providing superior comfort.
dischem.co.za/livingfit 23
LIFESTYLE
1. Dalgona coffee 2. Ekmek 3. Sourdough bread 4. Pizza 5. Lahmacun
Pronounced “lahma’joun”, it comes from the Arabic “lahma bi’ajeen”, which literally means “dough with meat”. Think of lahmacun as perfectly thin crispier pizza (or flatbread), topped with a spiced minced meat.
LIFE
MEDITERRANEAN DIET TOP OPTION IN 2021 For the fourth year in a row, global health experts ranked the low-carb Mediterranean diet as the Best Diet Overall (out of 39 options). This predominantly plantbased diet is packed with natural monoand polyunsaturated fats, an abundance of whole grains, seafood and loads of leafy greens. It is also easy to follow and is satiating.
AN AVO A DAY GOOD FOR YOUR GUT
A study by researchers at the University of Illinois College of Agricultural, Consumer and Environmental Sciences found people who ate avocado every day had more gut microbes that break down fibre and produce metabolites that support gut health.
6 MONTHS Sticking to low- and very low-carb diets (like ketogenic diets) could lead to remission from type 2 diabetes after six months, according to findings from a meta-analysis published in the BMJ in January 2021.
200%
The increase in Google searches for the phrase “how to start a vegetable garden” in 2020 compared to 2019.
STYLE “HE WHO TAKES MEDICINE AND NEGLECTS TO DIET WASTES THE SKILL OF HIS DOCTORS.” – CHINESE PROVERB
in this section SUPERFOODS
Smoothie recipes ...26
DRIED FRUITS
Packed with nutrients...32
FITNESS APPS
The top fitness APPs available ...44
EXPERT Q&A
What’s the best diet to follow?...50
lifestyle
GET CONCENTRATED POWER FROM
SUPERFOOD POWDERS
26 Dis-Chem Living Fit
RECIPE
Superfoods generally refer to whole food items or ingredients that contain an abundance of nutrients like vitamins, minerals and antioxidants. Certain superfoods also deliver this nutritional density with fewer calories per serving than modern processed, convenience or fast foods CONCENTRATED NUTRITION SOME SUPERFOODS AREN’T WIDELY AVAILABLE IN WHOLE FORM AT RETAIL STORES OR EVEN GREENGROCERS.
Health-conscious cooks and smoothie aficionados also value the convenience factor that modern supplements add to our onthe-go lifestyles. That’s why numerous health brands now make concentrated superfood powders. These products are made from the roots, leaves and flowers of certain fruits and vegetables, which are dehydrated and finely ground into powders.
Concentrated nutrition These potent powdered superfoods offer healthconscious consumers nutrientdense, antioxidant-rich products that support our overall diet. Use them to simply and conveniently boost the nutritional content of smoothies, breakfast bowls, baking and other recipes, or even post-workout protein shakes. Adding these finely ground powders into a variety of recipes will provide many of the same benefits that you’d get from steeping leaves or blending together bulky whole foods, but with servings as small as a teaspoon. Now that’s concentrated power!
Superfood benefits Integrating these nutrientdense super powders into your diet may boost your energy levels, help you manage various forms of stress, improve the condition of your skin, hair and nails, and strengthen your immune system. Ultimately, any healthful eating plan should focus as much on micronutrients to benefit our overall health and longevity as it does on macronutrients to manage our weight and energy levels.
MACAFIED
GREEN
SMOOTHIE Ingredients
¼ cup Lifestyle Food Rice Milk 1 banana, frozen ½ cup Greek yoghurt 1 tsp Lifestyle Food Maca Powder 1 tsp Lifestyle Food Spirulina Powder ½ cup fresh spinach ½ cup fresh kale 1 scoop hydrolysed collagen 1 tbsp Lifestyle Food Peanut Butter
Instructions Add all dry ingredients to blender, then pour over wet ingredients. Blend all ingredients until smooth.
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CACAO : rich in antioxidants and flavonoids
HEMP SEED POWDER CACAO POWDER Cacao comes from the seed of an Amazonian fruit tree. It is immensely rich in antioxidants, including potent polyphenols known as flavonoids, which help to regulate cellular activity and control the free radical damage that causes oxidative stress on your body. Cacao powder also contains many other beneficial compounds. These include important minerals such as iron and magnesium, as well as dietary fibre. USE IT IN:
Cacao powder is a great way to add a delicious chocolate flavour to any recipe.
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Hemp seeds are nutrient-packed powerhouses. They contain minerals such as zinc, magnesium, manganese and iron, as well as vitamin E and B-vitamins. You’ll also get a healthful dose of fibre and important monounsaturated and polyunsaturated fats. Hemp is also a superior plant-based protein source. The seeds contain all nine essential amino acids, which makes it a complete protein. USE IT IN:
Hemp seed powder will add a nutty flavour to recipes, snacks and meals.
BARLEY GRASS POWDER While barley is a grain, barley grass is made from the leaves of young barley plants.
Barley grass is rich in a variety of important nutrients, including vitamin A (a fat-soluble vitamin that regulates immune function, cell growth and vision), vitamin C (a potent antioxidant and immunebooster) and vitamin K (essential for blood clotting, bone formation and heart health, among other functions). Barley grass is also a great source of fibre, providing nearly 3g per tablespoon. It is also rich in antioxidants, including those potent flavonoids. USE IT IN:
Barley grass powder (aka barley greens) is a popular ingredient in green juices and smoothies.
RECIPE MORINGA POWDER
Moringa powder is made from dried moringa tree leaves, which is native to South Asia. Moringa powder is rich in healthy antioxidants like quercetin and chlorogenic acid, and bioactive plant compounds, which makes it a superfood powerhouse. You’ll also get vitamins C and A, calcium, potassium and iron, and plant-based protein. USE IT IN:
You can add moringa powder to your smoothies or morning coffee, or use it as a thickener in soups and sauces after the cooking process is complete.
WHEATGRASS POWDER
Wheatgrass is prepared from the freshly sprouted leaves of the common wheat plant. Wheatgrass boasts a substantial nutrient profile. It contains beneficial doses of vitamins A, B6, C and K, as well as folate, biotin, riboflavin, calcium, magnesium and manganese. You also find chlorophyll in wheatgrass. This green plant pigment has significant antioxidant capacity. It also helps the body produce red and white blood cells, and aids digestive function, among numerous other functions. Wheatgrass offers a near complete amino acid profile, providing eight of the nine essential amino acids. USE IT IN:
Wheatgrass shots are a common use for the concentrated powder form, which people drink to support immune and digestive health. It is also a popular addition to freshly-prepared juices.
HEMP BERRY
SMOOTHIE Ingredients
½ cup blueberries, frozen ½ cup strawberries, frozen 1 banana, frozen 1 cup Lifestyle Food Coconut Milk 1 tbsp Lifestyle Food Hemp Seed powder ½ cup filtered water
Instructions Combine all ingredients in a blender. Blend until you achieve a thick consistency smoothie (add water to thin out as needed). Pour and enjoy!
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RECIPE
MACA POWDER
Made from the root of the maca plant (aka Peruvian ginseng), maca powder contains vitamins C and B6, as well as numerous minerals such as copper, iron, potassium and manganese. And, as with all plantbased superfoods, maca powder is teeming with beneficial compounds, including glucosinolates and polyphenols. Some sources suggest that these potent antioxidants make maca powder an adaptogen that helps the body with stamina and stress resilience.
CHOC BANANA SMOOTHIE Ingredients
1 cup water ½ cup ice 1 serving plant-based protein powder, chocolate or vanilla flavour 2 tbsp Lifestyle Food Cacao Powder 1 small banana, frozen 2 tbsp almond butter Pinch of cinnamon
Instructions Add all ingredients to blender. Blend all ingredients until smooth. Serve cold.
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USE IT IN:
Maca is a delicious topping on various snacks (try it on popcorn, for example). Otherwise, add it to smoothies, breakfasts like oats or millet, or use it in various baking recipes.
SPIRULINA
A type of blue-green algae, spirulina is rich in plantbased protein (it’s another complete protein protein) and chlorophyll. It is also a source of 100 nutrients, including minerals such as iron, phosphorus, magnesium and calcium, along with various enzymes, powerful antioxidants like beta carotene, and the essential fatty acid gamma linolenic acid (GLA). This water-dwelling plant is not widely available for use in its whole-food form. Thankfully you can still get these nutrients from spirulina powder. USE IT IN:
Spirulina in powder form is easy to incorporate into meals and beverages like smoothies, or include in snacks (another great option to add to popcorn).
NEW: Lifestyle Food Superfood range
The new Lifestyle Food Superfood range from Dis-Chem is a great place to get these potent ingredients! The range includes numerous raw superfoods in concentrated powder form, namely spirulina, moringa, maca, barley grass, hemp seed, cacao and wheatgrass powder.
DRIED FRUITS Concentrated Goodness
Many people turn to dried fruits as a convenient alternative because they are often more affordable, widely available and are easy to store and transport. But did you know that the healthfulness of dried fruits largely depends on the way they are made? Dried fruit has gained a reputation for being loaded with sugar. While some products certainly include added sugar, there are also numerous diet-friendly options available at your local Dis-Chem store. It comes down to knowing what to look for...
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Super snacks Some dried fruit products contain a single ingredient, namely the fruit itself. These options offer similar nutritional benefits to fresh fruits but with the added convenience of a longer shelf life and a smaller portion size. These features make them popular additions to
The drying process The drying process used to create unadulterated dried fruits removes the fruit’s water content. This means bacteria, yeast and mould cannot grow and spoil the food. And because drying removes moisture, dried fruit becomes smaller and lighter in weight. Drying also slows down the enzyme action that causes foods to ripen, but the process does not inactivate these beneficial compounds. Drying processes differ and include solar or sun drying, oven drying and dehydrating in a food dehydrator.
lunch boxes and as on-the-go snacks. Fruits like apricots, berries and grapes can be dried whole, while other fruits are available dried in halves or in slices (think kiwis and mangoes). Other products are infused with different types of sugar solutions or fruit juice concentrate before
WHAT TO LOOK FOR ON THE LABEL MADE FROM NATURAL FRESH FRUITS. UNSWEETENED. MINIMALLY PROCESSED. NO OR FEW ADDED PRESERVATIVES.
drying, while others are soaked in added sugar and treated with artificial preservatives. When considered as a healthful snack, dried fruits certainly offer a better alternative to sweets, chocolates and other salt-laden convenience foods, provided the product doesn’t contain excessive amounts of added sugar.
Packed with nutrients These manufacturing processes generally preserve most of the nutrients found naturally in the fruit. This ensures that dried fruits remain a beneficial source of important bioactive and phenolic compounds such as vitamins, minerals, antioxidants such as carotenoids and plant sterols, and fibre. The dietary fibre content and other bioactive compounds that offer prebiotic benefits such as polyphenols make dried fruits great digestive aids. Some dried fruits such as prunes and apricots also contain high levels of sorbitol, which has laxative properties. Numerous research studies affirm that eating more dried fruit, provided it doesn’t contain added sugar, is an effective way to boost your intake of vital nutrients and meet your recommended daily fruit intake of five 80g servings a day. In fact, the World Health Organization (WHO) even classifies traditional dried fruits as “fruit”.
COMMON DRIED FRUITS* CALORIES PER 50G Apples
Apricots
Blueberries
Figs
Mangoes
Peaches
121CAL
121CAL
160CAL
124CAL
156CAL
156CAL
Cranberries
Currants
Dates
Pears
Prunes
Raisins
154CAL
141CAL
120CAL
131CAL
120CAL
150CAL
Mind the calorie trap You must remain mindful that dried fruits are a concentrated form of their fresh fruit versions. A serving of dried fruit is smaller than a serving of fresh fruit because the water has been extracted. Consequently, in addition to their higher nutrient density, they also contain more carb-derived energy per
Add water As already mentioned, dried fruits don’t contain the same water content as fresh fruits. And while some options are packed with fibre, you should accompany any dried fruit snack with water to aid your digestion. Without sufficient water, your body will need to pull moisture from the digestive tract, which can cause cramping and/or dehydration. LF
gram. As such, portion control is vital when including energy dense dried fruits in your diet. A study conducted at Pennsylvania State University affirmed this fact. Researchers found that people tended to derive more key nutrients from their diets on the days they ate dried fruit, including dietary fibre and potassium, but they also consumed more calories.
*Calorie values are per 50g serving. Please refer to packaging for specific values as drying methods and additives can alter the calorie content. Values obtained via www.fatsecret.co.za
LF RECOMMENDS
Gaby’s Mixed Dried Fruit
Lifestyle Food Mixed Dried Fruit
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Nature’s Choice Dried Pitted Dates
Nature’s Choice Dried Mixed Berries
Lifestyle Food Pitted Dates
Gaby’s Dried Figs
Lifestyle Food Pitted Prunes
lifestyle
ANIMAL VS
PLANT PROTEIN
We compare the food volumes needed to meet protein requirements from plant and animal sources
A
COMMON CONCERN FOR PEOPLE WHO ARE TRANSITIONING TO A PLANT-BASED LIFESTYLE RELATES TO PROTEIN. The major challenge is consuming a broad spectrum of amino acids to meet your body’s protein requirements. Few plant-based protein sources offer a complete amino acid profile (that means they don’t contain all nine essential amino acids in a single source – they’re called incomplete proteins) and you need to get these amino acids from your diet because your body cannot produce them. The solution isn’t complicated. Simply combine multiple incomplete protein sources to deliver a complete amino acid profile (these are known as complemenvtary proteins). This is an effective way to meet your daily protein requirements when you don’t include meat - which is a complete protein source – in your diet.
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ADDING BULK
FACT:
ACTIVE INDIVIDUALS REQUIRE 1.6G OF PROTEIN PER KILOGRAM PER DAY (G/KG/ DAY). THAT MEANS A 70KG PERSON NEEDS 112G/DAY FROM THEIR FOOD AND SUPPLEMENTS.
But with that element covered, another issue often arises, namely derived protein. Active individuals require 1.6g of protein per kilogram per day (g/kg/day). That means a 70kg person needs 112g/day from their food and supplements. You can often achieve that target with smaller animal protein portions than with plant foods. For instance, a 100g steak contains significantly more protein than 100g of black beans. In fact, to get the same 22g serving of protein you would need to consume 250g of black beans. That means, depending on your plant protein sources, you might need to eat more plant foods to meet your daily protein intake requirements. And you may require multiple plant-based protein sources to achieve that all-important complete amino acid profile.
To get 27g of derived protein, you need to eat...
YOU’VE BEEN SERVED
100g venison
OR
300g chickpeas
Consuming this higher volume of food can prove challenging for some people. Compare these animal-based and plantbased protein servings as references: To get 24g of derived protein, you need to eat...
THE DIGESTIBILITY DILEMMA
100g lamb
OR
Then there’s the issue of digestibility. Animal-based proteins like whey, eggs, milk and beef are highly bioavailable. That means a large proportion of their protein content is digested and absorbed – 99%, 97%, 95% and 90%, respectively. But even though you need to eat more plant food to meet your protein requirements, your body tends to absorb significantly less plant protein. For example, black beans have a digestibility of approximately 75% due to the presence of fibre and lectins, which can inhibit the absorption of some of YOU WILL the protein and other key ONLY nutrients. INGEST This actually AROUND increases the total volume of plant-based OF THE foods we need to PROTEIN consume to derive FOUND sufficient protein IN BLACK BEANS to meet our daily requirements.
100g cashews + 100g lentils + 100g spinach
To get 22g of derived protein, you need to eat... 100g salmon
OR
100g almonds (that’s 3.5x the recommended serving)
To get 22g of derived protein, you need to eat... 100g Greek yoghurt
OR
200g cooked quinoa
75%
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NUTRIENT DENSITY Fortunately, most protein-rich plant sources aren’t calorie dense and are, instead, nutrient-dense as they contain other beneficial components like fibre, along with loads of vitamins
and minerals, with less saturated fat and cholesterol than meat. Protein-rich plant foods are also traditionally cheaper than animal ingredients. Just be aware that some plant-based protein sources can break the ‘calorie bank’. For example:
183 CAL
588 CAL
A 100g serving of natural peanut butter, which offers a serious 25g of protein, also contains a whopping 588 calories. Comparatively, a 100g sirloin steak provides 30g of protein with just 183 calories.
PROTEIN VARIETY Faced with these hard facts, the case for protein variety in plant-based diets becomes abundantly clear. Meeting your daily protein requirements on a plantbased diet requires more than just a complete amino acid profile. You also need sufficient amounts of this important macronutrient. This often requires blending large volumes of conventional plant-based protein sources with protein-
THE SUPPLEMENT FACTOR
rich options in your eating plan. Researching the protein content of each plantbased source and its amino acid profile, along with its calorie content and appropriate serving size, will ensure you meet your daily protein requirements. And it’s important to pay attention to what else these ingredients contain, like healthful plant-based fats, to create a balanced and nutritious eating plan that doesn’t exceed your recommended daily calorie intake.
Adding a plant protein powder to your diet is a simple like-for-like serving swap. A serving of plant protein delivers a complete amino acid profile, as would a serving of whey, with a relatively equal amount of protein. Supplement brands manufacture these products with multiple plant protein sources to ensure you get all the nutritional support you need from your preferred plant-based product. LF
LF RECOMMENDS DID YOU KNOW
THE PLANT PROTEIN CATEGORY IS THE FASTEST GROWING SUPPLEMENT CATEGORY GLOBALLY
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NEW
Biogen
NPL
Plant Based Protein
Vegan Protein
Raw Sport
USN
Elite Repair
Blue Lab 100% Plant Protein
Youthful Living
Optimum
Vegan Protein
Plant Based Protein
animal sources
GRAMS OF PROTEIN PER 100 GRAMS* OF NETT WEIGHT
WHEY
BEEF
VENSION
EGG
80g
31g
27g
11g
LAMB
SALMON
CHICKEN
24g
22g
31g
GREEK YOGHURT
A serving of animal protein delivers a complete amino acid profile
8g
ANIMAL VS PLANT PROTEIN PER 100 GRAMS*
*Approximate values
plant sources
GRAMS OF PROTEIN PER 100 GRAMS* OF NETT WEIGHT
SEEDS
NUT BUTTER
ALMONDS
CHICKPEAS
23g
25g
22g
9g
BEYOND MEAT
LENTILS
20g
9g
TEMPEH
18.2g
FIRM TOFU
15g
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“ Herbex helped
ATTACK THE FAT! V
uyiswa Nyauza’s life changed in 2011 when she fell pregnant, but bringing new life into the world wasn’t an entirely positive experience for her.
SHE LOST
44KG
“I gained so much weight that year and wasn’t able to shed the weight after I gave birth,” explains Vuyiswa. She weighed 112kg and wore a size 38 after her pregnancy” Starting weight: 112kg
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“
Vuyiswa lose 44kg in 12 months and keep it off for 8 years!
Fat shamed “I still have those clothes to prove it. Everywhere I went, people, including friends and family, would comment on my weight.” Some people even struggled to recognise Vuyiswa because she carried so much weight in her face.
“One of my lowest points came when my ex-husband changed the lyrics of a JayZ and Beyonce song to say he was riding with ‘my fat chick’. That really got me down because it made me realise how everyone perceived me.”
Vuyiswa recalls feeling depressed and ashamed. “I didn’t like going out. I hated visiting anyone. I lived in my own shell. I had lost any sense of inner beauty. In fact, it was even a drag for me to take a bath and dress up because I felt like an ugly duckling. I had lost all my selfconfidence.” But Vuyiswa eventually turned her ex-husband’s hurtful song lyrics into her biggest source of motivation. “I grew tired of being big and ugly and decided it was time to turn myself into my own version of Beyonce!”
Attack that fat!
Her transformation journey started with a daily glass of lemon water. She then tried different
weight-loss programmes. However, real progress towards her weightloss target began when Vuyiswa’s mother came home with a box of Hlasela Amafutha Herbex Attack the Fat syrup.
“I combined my new Herbex Attack the Fat syrup with a healthy diet and immediately started to see results – I lost 3kg in one month!”
Vuyiswa then included Herbex Slimmers Drops in her daily regimen, which added extra impetus to her efforts. “The Slimmers Drops help reduce my cravings so I think less about food. That’s really helpful when I see something that I know is bad for my diet.” Vuyiswa also learnt to quell any temptations by instead indulging in a tasty Herbex Slimmers Shake. “The drops delivered such marvellous results that I also started drinking Herbex Slimmers Tea every morning.” She subsequently switched from the drops to Herbex Slimmers Tablets and now uses Herbex Fat Burn Concentrate when she goes to gym.
Renewed confidence
Vuyiswa lost an amazing 44 kilos in 12 months
BEFORE I GREW TIRED OF BEING BIG AND UGLY AND DECIDED IT WAS TIME TO TURN MYSELF INTO MY OWN VERSION OF BEYONCE!
with this approach and has continued to make progress. By December 2020, she weighed 47 kilos less than her starting weight and now wears a size 32. And her BMI has dropped to a healthy 21.5. “I’ve worked extremely hard to look the way I do now. I love my new body shape and I love showing off my body. Even my daughter’s friends at school compliment me and don’t believe I am her mother, which I enjoy.” She also feels good every day, all day, with boundless energy.
“I really enjoy my life now. I’ve made more friends and get compliments everywhere I go, which is the best feeling ever. Best of all, my confidence has never been better.”
AFTER
LF
STOCKED UP ON HERBEX: Vuyiswa now keeps her supplement cupboard at home stocked with her favourite Herbex products. “My daughter calls it the Hlasela Amafutha cupboard,” quips Vuyiswa. And she is letting more people in on the secret to her success. “I have made a few people in my circle join in on the products and exercise. It has been amazing. Herbex definitely leaves you with less fat and feeling great about your body. Thank you, Herbex!”
This unregistered medicine has not been evaluated by the SAHPRA for its quality, safety or intended use. Lifestyle 43
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Scan to see more app details
THERE’S AN APP FOR THAT!
Trending fitness apps
ACCORDING TO DATA FROM STATISTA, HEALTH AND FITNESS APP DOWNLOADS HIT 593 MILLION DURING THE FIRST THREE MONTHS OF 2020. That was just over 30% more downloads than the same period in 2019, when the world downloaded 488 million apps.
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WHEN GYMS CLOSED IN 2020 DUE TO THE CORONAVIRUS PANDEMIC, MOST PEOPLE TURNED TO THEIR MOBILE DEVICES FOR THEIR DAILY AT-HOME FITNESS FIX. And the trend continued well into this year. Even after gyms reopened, many fitness enthusiasts prefer to blend at-home training with gym-based sessions. This new trend will likely remain as people see results
from their efforts at home, which also offers something new, while reducing their risk of infection in public places. Unsurprisingly, the number of health and wellness apps available
on the market is at an alltime high. From nutrition tracking and home workout apps, to apps that help you track your water intake, there really is an option out there that’ll fit your health and wellness needs.
AT-HOME WORKOUT APPS: SWEAT WITH KAYLA Kayla Itsines is a famous Australian fitness expert known for transforming women’s bodies with her quick 28-minute workouts.
TONE & SCULPT
BY KRISSY CELA Krissy Cela, a British YouTube celeb, is well known for showing women how easy it is to get strong at home or in the gym.
CENTR
BY CHRIS HEMSWORTH Chris and his wife Elsa designed this app specifically for those who want to train at home. The
She’s now made her BBG (Bikini Body She’s now condensed everything app offers a personalised, Guide) series available as an app! The into one comprehensive app. digital health and fitness app includes the usual BBG workouts as The app boasts more than 400 platform that features well as yoga and strength training. That home or gym workouts that include a team of experts from means you can build muscle, lose body HIIT, LISS, 15-minute workouts, fitness and nutrition fat and calm your mind all with one app. mobility, finishers, target areas, to mindfulness. The Kayla also made working out from challenges and cardio. You can workouts are primarily home easier during the lockdowns also personalise your workout HIIT-focused, which by programming the workouts to use schedule and choose between means they require less equipment. The latest app update beginner, intermediate or advanced minimal to no gym means you now only need a chair, workouts. equipment. skipping rope and some dumbbells to work through week 1 to week 21. If you’re not keen to follow a plan, the app also offers more than 750 easy-to-follow workout videos that include low-intensity steady state (LISS) and high-intensity interval training (HIIT) sessions, and resistance training. The app also Did you know? has nutrition advice and healthy According to Apptopia data for the US market, the FITBIT meal plans as well as a hydration APP HAD THE MOST INSTALLS, THE HIGHEST NUMBER monitor. OF DAILY ACTIVE USERS and ranked fourth in in-app purchase revenue at $4.4 MILLION in 2020. Lifestyle 45
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FITBIT COACH Got a Fitbit device (you can get one from Dis-Chem if you don’t)? Then Fitbit Coach makes it easy to get and stay in shape with dynamic workouts that continually adjust to your feedback, goals and capabilities, just like a personal trainer! The app offers users access to bodyweight (as well as running and walking) workouts which you can customise based on your individual goals. Workout options range from seven to 60 minutes and you can complete them using your smartphone or computer. Fitbit Coach will recommend exercises based on your daily activity tracked with a Fitbit device, providing personalised fitness guidance to better help you reach your goals. Personalised video workouts show you the moves and provide step-by-step coaching, motivation and tips. There are hundreds of exercises available per body part to ensure you never get bored. New workouts are added regularly to keep fitness fun and fresh. Upgrade to Premium to access an entire year of exclusive, customised programs to help you get lean and toned, lose weight, bulk-up or gain strength. Fitbit Coach requires a synced Fitbit device
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RUNNING STRAVA
If you’re into the social and competitive aspects of running, Strava is a great app for you. It
has capabilities that allow you to compare times with other members and set up group challenges. It also has a safety feature called Beacon that allows up to 3 people to know exactly where you are training.
C25K 5K TRAINER This app is perfect for beginners. With pre-designed training plans, couch to 5K (C25K) will guide you through weekly workouts, while keeping track of your progress and route. The programme starts
with a mix of running and walking, while gradually helping you build up your strength and stamina.
RUNKEEPER Whether you’re new to running or you’ve been running for years, this app definitely has something for everyone. It uses
your phone’s built-in GPS to track your distance, pace and overall time. The app also lets you set goals and track your progress, and allows you to track other activities such as biking, general fitness or walking. If you’re training for a race, Runkeeper also offers personalised training routines.
NUTRITION NUTRIENTS Nutrients allows you to find nutrition information on tens of thousands of foods, and also lets you track your meals. The
app supplies you with a complete individualised breakdown of your daily nutrition to help you make more informed decisions about the way you eat.
MYFITNESSPAL MyFitnessPal boasts an enormous food database, a barcode scanner, recipe importer, restaurant logger, food insights and a calorie counter. The app makes it easy to monitor your
daily nutrition and hold yourself accountable for the food you eat.
MYNETDIARY
MyNetDiary acts as a personal virtual assistant for diet and weight loss. It’s a great multitasker, with
features such as a food diary, calorie counter and exercise tracker. The app allows you to plan your meals according to your macros, and lets you check nutrition data and access insights based on your data.
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Did you know?
93% of doctors believe that health-related apps actually have the potential to enhance your overall health. Arguably one of the best features of fitness and health apps is that they’re motivating.
TIMERS PUSH PRESS TIMER A free, clean and easy-to-use timer built with high-intensity workouts in mind. Ideal for any interval-based workout,
including AMRAPs, Count Ups, Countdowns, EMOMs, Tabatas and more!
CIRCUIT TRAINING TIMER LITE Users can structure their circuit workouts according to different intervals via an intuitive and userfriendly interface. Create and configure
timers once and use them multiple times. The app then lets users know when it’s time to stop and when it’s time to train.
SECONDS INTERVAL TIMER HIIT An advanced interval training timer app that has been downloaded more than 5 million times. Seconds comes
with templates for HIIT, Tabata and circuit training, making it very easy to quickly create a timer for your 48 Dis-Chem Living Fit
specific workout. The timing screen has a large time display that can easily be read from a distance. It works in portrait or landscape. The app also supports Bluetooth heart-rate sensors. LF
Q&A
ASK THE PROS What is the best diet to follow? Carly via Facebook
T
The ‘best’ diet
he law of individual difference is a mainstay in the health and fitness industry. It basically states that not everyone responds in the same way to exercise and dietary interventions. That means a diet that works for your training partner won’t necessarily work for you. However, you’ll find numerous common guidelines in just about every effective and sustainable diet plan.
The Mediterranean diet consistently ranks as the ‘best diet’ – an accolade it maintained in 2021, according to US News & World Report. In fact, it’s the fourth consecutive year that the publication’s expert panel rated the Mediterranean diet better than all the rest. The judging panel includes experts in heart disease and diabetes, nutrition, diet, food psychology and obesity, who review research to determine the rankings.
THESE FACTORS INCLUDE: A predominance of fresh, natural whole food ingredients, particularly plant-based foodstuffs. A variety of colours on every plate. Calorie control. Minimal processed and manufactured foods and no sugar. Having said that, mankind’s fondness of rankings and lists can provide a more direct answer to your question. 50 Dis-Chem Living Fit
THE MEDITERRANEAN DIET CONSISTS OF 5% MEATS & SWEETS 30% VEGETABLES & FRUITS 35% WHOLE GRAINS 10% OLIVE OIL & 20% FISH, SEAFOOD, EGGS & DAIRY FOODS
Diet composition
Rather than a set diet plan, the Mediterranean diet follows key basic principles (communities along the Mediterranean eat slightly differently to each other – Greeks eat differently from Italians, who eat differently from the French and Spanish). The Mediterranean diet is rich in fresh produce, consisting predominantly of vegetables, nuts and whole grains, along with some seafood, poultry and fruits, and plenty of olive oil.
NUMEROUS STUDIES HAVE LINKED THE MEDITERRANEAN DIET WITH A REDUCED RISK OF CHRONIC DISEASES, INCLUDING DIABETES AND VARIOUS CARDIOVASCULAR DISEASES (HIGH BLOOD PRESSURE AND CHOLESTEROL),
It is low in red meat and dairy, as well as sugar, processed foods, refined carbs and hydrogenated and saturated fats. Most dietitians agree that this is a balanced diet plan because it includes protein, carbohydrates and fats within recommended ranges – there is no severe restriction or omission of any food group. It is also easy to maintain due to the variety of foods you can eat when following this diet, and the fact that it doesn’t severely restrict portion sizes. It is preferable to eat vegetables raw whenever possible, or lightly cooked if required.
Health benefits
Numerous studies have linked the Mediterranean diet with a reduced risk of chronic diseases, including diabetes, various cardiovascular diseases (high blood pressure and cholesterol), cognitive conditions such as dementia, memory loss and depression, and various cancers. Eating with Mediterranean flair in your diet has also been linked to better bone health, a stronger heart and increased longevity among those who follow it. However, it is worth mentioning that those who live in the Mediterranean region also have an active lifestyle, which supports the diet’s health benefits.
SCIENTIFIC SUPPORT
Findings from a clinical trial published in the journal Gut found that eating a plantrich Mediterranean diet can reduce the risk of nonalcoholic fatty liver disease by half.
Elderly study participants who followed the Mediterranean diet had a 50–70% lower risk of recurrent heart disease (compared with those who followed a diet similar to the AHA Step–I diet), according to a study published in the Clinical Intervention in Aging journal.
A study published in the journal Cancer found that men with localised prostate cancer who followed the key principles of a Mediterranean-style diet fared better over the course of their disease.
A study published in the Journal Movement Disorders linked the Mediterranean diet with a lower risk of Parkinson’s disease among women.
A study published in the journal Nutrition & Diabetes found an associational link between those who ate a Mediterranean diet and reduced weight gain and lower waist circumferences.
Getting started
Together with the Harvard School of Public Health and the World Health Organization (WHO), Oldways, a Boston-based food and nutrition nonprofit, has developed a consumerfriendly Mediterranean diet pyramid and a 4-week
eating plan. The tools provide guidelines on how to easily eat the Mediterranean way. Ultimately, though, consulting with a qualified nutritional expert is the best way to determine the ideal diet to suit your current state of health, your genes, lifestyle and your specific goals. LF
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SMOOTHIES
SMOOTHLY DOES IT... Curb that hunger! Create a thick, dense smoothie bowl with dairy, coconut or almond milks to leave you feeling satiated and satisfied. Another easy way to add bulk without calories is to use ice.
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CACAO POWERHOUSE SMOOTHIE BOWL 1 CUP COCONUT MILK 1 TSP CACAO 2 SCOOPS WHEY PROTEIN POWDER, CHOCOLATE FLAVOUR 1 CUP BERRIES 1 CUP SPINACH 1 BANANA 1 TBSP ALMOND BUTTER 1 CUP ICE MAKE IT:
Combine all ingredients in a high speed blender. Blend until smooth. Spoon into serving bowl and garnish with banana, berries and chopped almonds.
NATURAL ALMOND BUTTER IS A BETTER ALTERNATIVE TO PEANUT BUTTERS BECAUSE IT IS A LOWER CARB OPTION.
TOP TIPS Don’t add sweetness with refined sugars, processed syrups and sweetened ingredients. The right natural ingredients can curb the most intense sweet-tooth craving without the hollow calories and unwanted added sugar. To avoid sugar spikes and possible weight gain, use lower GI fruits like berries and apples in your smoothies. Fruits like bananas, dates and pineapple are high in sugar and should be used sparingly. LF
NEW LOOK
PLANTBASED MILKS
If you’re looking to reduce your carbon footprint, plant-based may be the way to go
Exclusively available at
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lifestylefoodsa
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lift like a pro
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Stock up on your gym bag essentials. All products available at select Dis-Chem Pharmacies and online at www.dischem.co.za. Stock subject to availability. Online orders of R600 receive free delivery.
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fitcentials Gym bag essentials...
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1 Lift like a pro with the Nike training belt 2 Stay hydrated with a Primal 2,2L water reservoir 3 Dress the part - Boody Active Singlet Vest 4 Power your workout with Primal Energy Force 5 Tape it up with D3 Kinesiology Tape 6 Power your playlist with Volkano Phonic Bluetooth Wireless Headphones 7 Style it with Grumpy Monkey Tuxedo Yellow Socks 8 Warrior’s RAW Protein Flapjack bar 9 SpiderTech PRO Kinesiology Tape Rolls 10 NPL’s #21 Protein Bar 11 Level-up your conditioning with Living Fit’s jump rope and 12 Living Fit’s heavy resistance Powerband 13 Extreme energy & focus with USN QHUSH
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lifestyle
“I wanted to become a good example of how to live healthy and be happy doing it."
HE LOST
27KG
USN BODY MAKEOVER CHALLENGE
A NEW MAN IN 12 WEEKS T
HE USN BODY MAKEOVER CHALLENGE HAS BECOME A BODY AND LIFESTYLE TRANSFORMATION INSTITUTION IN SOUTH AFRICA OVER THE YEARS. THE CHALLENGE PROVIDES A COMPLETE STEP-BY-STEP SOLUTION AND INCLUDES EVERYTHING YOU NEED TO TRANSFORM YOUR BODY AND YOUR LIFE IN JUST 12 WEEKS. While the guides, which you can find online at www.usn.co.za, and the products available from Dis-Chem, have helped thousands of people lose weight and keep it off, the transformation journey seems to impart so much more value.
Exercise-less lifestyle
One of the most recent South Africans to use this guide to transform their life is Heinrich Squire from the Eastern Cape. When Hein swapped his sporty lifestyle for unchecked eating and drinking, he slowly picked up weight over the course of 10 years.
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“I ate way too much unhealthy fast food and consumed way too much alcohol, with zero exercise or physical activity.”
Ride to nowhere The full extent of his descent to “lazy couch potato” became evident one day when he decided to go for a mountain bike ride. “When I started riding up the first little hill it seemed like I was climbing a mountain. I thought I was going to have a heart attack!”
Hein ended up pushing the bike back to his house. He felt embarrassed that he had let himself go and, after further introspection, realised that his lifestyle was also negatively affecting his relationships. “That is when I decided I had to do something about my life, my health and my fitness, starting with my lifestyle and my weight.”
A better man
Hein cut out the alcohol and started to repair his damaged relationships with his wife, son and other family members. “I wanted to become a good example of how to live healthy and be happy doing it.” He replaced the bad, damaging habits with good, healthy and constructive alternatives. This lifestyle overhaul included another attempt at the USN Body Makeover Challenge.
“I had tried the challenge years ago, but did not really take it seriously because my motivation was not
RE BEFO
right then. I knew that it worked, though, because I had seen the fantastic life-changing results that previous entrants achieved over the years.”
This time around, Hein knew why he was doing it and was ready for success. He found the program easy to follow and liked that the eating and training plans are so adaptable. For example, the substitution food list provided by USN allows you to try different food combinations until you find what works for you, which makes it easier to eat healthfully on a daily basis without feeling like you’re on a diet. “This is great because you can change things to suit you. And there is always support available via Facebook or the phone. You quickly figure out what works for you and what doesn’t, which is when you start seeing results!”
HEIN’S BMC STACK:
USN BlueLabTM Whey
USN BCAA 12:1:1
USN CLA Pure 1000
USN PhedraCut Lipo X Gold
AFTER
Mobile gym
It wasn’t all easy going, though. As a salesman, Hein is on the road a lot, which creates challenges around meal prep and regular gym sessions. “I cover a large region, which means I don’t stay more than two days at a time in one town when visiting clients.” His solution was to follow the intermittent fasting eating plan in the diet guide and to take gym equipment with him. “I packed two 10kg dumbbells, push-up bars, resistance bands and running shoes in my car and took them with me wherever I went. I followed the home training guide that USN provided and eventually created my own routine. I walked or ran on trails or on the road for most of my cardio. I also got on the mountain bike whenever I could.”
USN Liquid L-Carnicut
Lifestyle 57
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Trust the process Eager for results, Hein says he overcooked his approach initially but quickly realised that patience was important. “I learnt if I just follow the guidelines that USN provided and trust the process, I will get the results. It just takes time.”
Sticking to the plan and creating a 500 calorie deficit with daily exercise and a regulated calorie intake, along with help from USN supplements, helped Hein lose 27 kilos in 12 weeks. But his transformation was more than just physical.
Life-changing results
Quick facts FAVOURITE HEALTHY DISH
Overnight oats with nuts, cinnamon and USN Whey
FAVOURITE TRAINING MOVE OR WORKOUT Full-body HIIT
TOP DIET TIP
Keep it clean. Avoid refined sugar and refined grains. Eat whole foods and whole grains.
“The challenge helped me repair my relationships with my family. My thought process is so much clearer now. I’m 100% focused on what is truly important in life.” Hein has also learnt invaluable life lessons from his experience, most notably the power of stretch targets. “The challenge has taught me that if you work hard and keep focused, you can reach the goals you set for yourself. And when you keep setting bigger goals, achieving success becomes a habit.” As a consequence, Hein now competes in triathlons, mountain
bike and trail running races, and has also finished a few half-marathons. And this is where the USN Body Makeover Challenge really benefits all who complete it, believes Hein. “It changes you more on the inside than it does on the outside. This is a very personal journey for everybody. It takes serious commitment but after those 12 weeks you will change your life in some meaningful way. That’s what makes it so special.” And these benefits are evident to people beyond his immediate family. “So many people are also changing their habits now because of what this transformation has done for me.”
A winning formula
ISQUIREHEIN
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“ If you work hard and keep focused, you can reach the goals you set for yourself. And when you keep setting bigger goals, achieving success becomes a habit.”
Importantly, Hein’s transformation also caught the eye of the USN Body Makeover Challenge judges, who chose him as the 2020 challenge winner in the men’s category. As a new USN brand ambassador, Hein will compete in all future events in his USNbranded kit. “When circumstances allow, I plan to do 10 sprint triathlons in 10 different cities in 20 days on my own. I also do fundraising with a multi-sport adventure group called Pink Fairy Multi-Sports Adventures in support of the local SPCA.” LF
HEALTH
COVID-19 gut check A NEW STUDY FROM RESEARCHERS AT THE CHINESE UNIVERSITY OF HONG KONG FOUND THAT GUT BACTERIA MAY INFLUENCE THE “SEVERITY OF COVID-19 AS WELL AS THE MAGNITUDE OF THE IMMUNE SYSTEM RESPONSE TO THE INFECTION”. THE FINDINGS ALSO SUGGESTED THAT ANY KIND OF IMBALANCE MAY LEAD TO PERSISTING INFLAMMATORY SYMPTOMS, OFTEN REFERRED TO AS ‘LONG COVID’. *Findings published in the journal Gut.
HEAL
Trouble sleeping?
YOU WEREN’T ALONE. “INSOMNIA” WAS SEARCHED MORE IN 2020 THAN EVER BEFORE, ACCORDING TO GOOGLE’S YEAR IN SEARCH REPORT.
$4.5 trillion THE ESTIMATED VALUE OF THE WELLNESS INDUSTRY, ACCORDING TO THE GLOBAL WELLNESS INSTITUTE.
Top 3 wellness trends for 2021
MIND OVER MATTER A STUDY PUBLISHED IN THE JOURNAL OF THE AMERICAN OSTEOPATHIC ASSOCIATION FOUND THAT YOGA AND MINDFULNESS-BASED STRESS REDUCTION (MBSR) COULD OFFER ADDITIONAL TREATMENT OPTIONS FOR PEOPLE SUFFERING FROM CHRONIC PAIN AND DEPRESSION. KENT STATE UNIVERSITY RESEARCHERS ALSO FOUND THAT MBSR CAN REDUCE HIGH BLOOD PRESSURE.
1. VIRTUAL WELLNESS 2. PREVENTIVE TREATMENTS 3. RADICAL SELF-CARE *Global Wellness Institute
DID YOU KNOW? Grapes are berries!
LTH
Yes, grapes are a kind of berry. They have a leathery covering and a fleshy inside, similar to blueberries. HAPPINESS IS ENJOYED WITH GOOD HEALTH.
in this section NUTRICOSMETICS
Beauty from within ...62
DIGESTIVE ENZYMES
You are what you absorb ...66
EXPERT Q&A
Essentials for immunity...74
health
PROMOTE BEAUTY FROM
within
For years, the beauty and skincare industry has told us that vibrant, glowing skin and hair comes from products and treatments that nourish from the outside in, but is that enough?
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The truth is that achieving a healthful, luscious and vibrant outward appearance also requires nutrients that nourish from the inside out for deep, holistic skinand haircare. THE NUTRICOSMETICS CATEGORY Enter the booming ‘nutricosmetics’ industry – a crossover between the worlds of nutraceuticals, supplements and topical cosmetics. More simply categorised as beauty supplements, these products provide different ingredients in various formulations to deliver the nutrients our bodies need to support natural repair and growth processes and improve the appearance of skin, hair and nails. In short, these products promote beauty from within.
Possible nutricosmetic benefits: REPAIR Certain products contain compounds that support cell repair, or molecules that stimulate the natural production of the compounds.
GROWTH Certain products contain compounds that stimulate the natural production of new skin, hair or nail cells to maintain a healthy rate of tissue renewal.
PROTECTION Certain ingredients protect skin from environmental stressors that often cause damage and premature ageing.
HYDRATION Certain molecules may promote hydration of the skin.
A NATURAL APPROACH The nutricosmetics trend continues to grow in prominence because people increasingly understand the vital role that wholesome nutrition and balanced eating plays in the quality and condition of our skin, hair and nails. Evolving preferences for natural products and treatments over more conventional chemical-based or artificial options have also helped to fuel this transformative industry trend.
Common ingredients, which are already found in conventional dietary supplements formulated to support health, recovery or performance, include collagen, peptides, proteins, vitamins, carotenes, lycopene, minerals, antioxidants and omega-3 fatty acids, among others. And numerous ingredients have research backing their effectiveness. For instance, research affirms that natural compounds like hyaluronic acid, coenzyme Q10, collagen, omega-3s and vitamins A, C, and E may strengthen skin cells and support repair and growth. In addition, the antioxidant lycopene, along with resveratrol and certain polyphenols and flavonoids, may also offer skin protection against UV damage.
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health
Complement your go-to skin, hair and nail routine with well-formulated nutricosmetic supplements.
COMBINED REGIMEN
For instance, research affirms that natural compounds like hyaluronic acid, coenzyme Q10, collagen, omega-3s and vitamins A, C, and E may strengthen skin cells and support repair and growth.
Nutricosmetic products are manufactured in the same way as common dietary supplements. That means you’ll find products in forms you’d probably already consume, namely capsules, tablets or mixable powders. These products offer convenient and practical options to support a balanced and nutritious diet by supplementing any potential nutritional shortfalls. But nutricosmetic products should not replace your topical cosmetics regimen. Your creams and treatments are applied externally and reach superficial skin layers to nourish and rejuvenate your skin’s external appearance.
Nutricosmetics aim to complement your current beauty regimen
by nourishing and supporting the cells in the deeper dermis and hypodermis layers to promote and maintain holistic skin health. So don’t ditch your triedand-trusted beauty regimen in favour of nutricosmetics. Instead, complement your go-to skin, hair and nail routine with well-formulated nutricosmetic supplements. But before you bolster your current beauty regimen with nutricosmetic products, it is worth checking what ingredients your current dietary supplement plan provides. As these products contain many of the same compounds, it’s important to read package labels to identify any crossover to avoid double dosing or potential megadosing. LF
LF RECOMMENDS
Biogen RE NU Collagen & Skin capsules
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Biogen RE NU Hair, Skin & Nails capsules
Youthful Living Radiance. Beauty From Within
Youthful Living Plant Based Collagen
USN Slim Beauty Collagen
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RE NU NEW
BEAUTY FROM WITHIN
RE|NU COLLAGEN & SKIN CAPS
RE|NU HAIR, SKIN & NAILS CAPS
RE|NU BRONZING CAPS
RE|NU BEAUTY GLOW COCKTAIL
Nourish your skin from within, with a combination of nutrients, vitamins and minerals to support your overall health and immune system.
Promote healthy hair, skin and nails through an amino acid based, vitamin and mineral beauty complex.
Optimise and prolong an existing tan with a unique blend of ingredients which help protect and improve your skin.
May increase skin moisture and delay the formation of wrinkles. May improve skin elasticity and appearance.
EACH CAPSULE CONTAINS: Omega-3 300,00 mg [Providing EPA (Eicosapentaenoic acid) 15,00 mg, DHA (Docosahexaenoic acid) 9,00 mg], Hydrolysed Collagen 50,00 mg, Vitamin C (as Ascorbic acid) 50,00 mg, Vitamin A (as Vitamin A Acetate) 10,00 mg (5 000 IU), Zinc (as Zinc Sulphate Heptahydrate) 10,00 mg, Vitamin E (as Vitamin E Acetate) 7,50 mg TE, Astaxanthin 4,00 mg, Copper (as Copper AAC) 2 500,00 μg, Biotin (as D-Biotin) 50,00 μg.
EACH CAPSULE CONTAINS: Choline (as Choline bitartrate) 125,00 mg, Vitamin C (as Ascorbic acid) 50,00 mg, L-Methionine 33,25 mg, Para-amino Benzoic Acid (PABA) 20,00 mg, Vitamin B3 (as Nicotinic acid) 17,50 mg, L-Taurine 15,00 mg, Zinc (as Zinc sulphate) 12,50 mg, Iron (as Ferrous Sulphate Monohydrate) 12,00 mg, Verbascoside Verbasnol™ (Rehmannia glutinosa extract) 10,00 mg, N-Acetyl-L-Cysteine 10,00 mg, Manganese (as Manganese AAC 10 %) 2,00 mg, Biotin (as D-Biotin) 250,00 μg RE, Folic Acid 250,00 μg RE, Copper (as Copper AAC) 450,00 μg RE.
EACH CAPSULE CONTAINS: Vitamin C (as Ascorbic acid) 50,00 mg, L-Tyrosine 33,00 mg, Lycopene 10,00 mg, Tagetes erecta L. (Marigold) extract [flower; extract standardised to Zeaxanthin 5 %] 1,25 mg, Beta-Carotene 750,00 μg [Of which Vitamin A 375 μg RAE (1 250 IU)], Copper (as Copper AAC) 450,00 μg.
EACH 5 g SERVING CONTAINS: Verisol™ Bioactive Collagen Peptides 2 500 mg, Rooibos Matcha Aspalathus linearis (Burm.f.) R.Dahlgren (Rooibos) [leaves and stem extract] 1 000 mg, Biotin 90,0 μg, Vitamin C (as Ascorbic acid) 100,0 mg, Zinc (as Zinc citrate trihydrate) 3,3 mg.
34.12 Multiple Substance Formulation Complementary Medicine: Health Supplement
34.12 Multiple Substance Formulation Complementary Medicine: Health Supplement
33.7 Combination Product Complementary Medicine
34.12 Multiple Substance Formulation Complementary Medicine: Health Supplement
R E V I V E | R E J U V E N AT E | R E S T O R E
This unregistered medicine has not been evaluated by SAHPRA for its quality, safety or intended use. Available ONLINE & IN SELECTED STORES:
For more information visit:
BIOGEN.CO.ZA/RENU
‘YOU ARE WHAT YOU EAT’ IS A POPULAR TURN OF PHRASE USED IN THE HEALTH AND FITNESS INDUSTRIES. BUT WHAT THAT STATEMENT FAILS TO CONVEY IS THE IMPORTANCE THAT OPTIMAL DIGESTION PLAYS IN THE EQUATION.
DIGESTIVE ENZYMES
I
t’s perhaps more apt to state that “you are what you absorb”. And some people struggle with digestive issues that can compromise their ability to adequately break down and absorb the nutrients we get from our food and supplements.
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THE DIGESTION LOWDOWN
Your digestive system breaks down what you eat and drink into smaller components to extract nutrients with a combination of mechanical digestion – physically chewing and contractions in the gastrointestinal tract – and chemical processes that rely on enzymes. Your body naturally produces digestive enzymes mainly in the
pancreas, as well as the small intestines, stomach and even your mouth. We also get enzymes from numerous fruits and vegetables. For example, avocados contain the digestive enzyme lipase, while mangoes and bananas contain amylase. Natural honey has amylase and protease, and papaya has a type of protease called papain. Fermented foods like cabbage also gain digestive enzymes during the fermentation process.
“YOU ARE WHAT YOU EAT”
Innovative supplement manufacturers are helping to take the guesswork out of digestive enzymes by including them in certain products – mainly protein shakes and meal replacement powders.
SPECIFIC TASKS
Different enzymes fulfil various roles in the body by helping to break down and digest specific macronutrients and other compounds.
THE MAIN DIGESTIVE ENZYMES INCLUDE: AMYLASE - breaks down complex sugars into smaller molecules like maltose. LIPASE - breaks down complex fats into smaller fatty acids and glycerol. PROTEASES AND PEPTIDASES – break down proteins into amino acids. Other digestive enzymes include pepsin, an enzyme in the stomach that breaks down proteins into smaller polypeptides; trypsin, which breaks down protein into amino acids in the small intestine; and lactase, which is produced by cells in the small intestine to break down the milk sugar called lactose. When the body is working optimally and we eat a wholesome and balanced diet, we generally have sufficient enzymes to meet the demands associated with digesting 3-6 meals a day.
DIGESTIVE ENZYME DEFICIT Factors such as stress, food allergies, gut inflammation, low stomach acid, eating an unhealthy diet, alcohol and certain medications can affect enzyme production. We also get fewer digestive enzymes from modern-day diets because heating food above 46.6°C denatures them, which renders most enzymes inactive. And many of us don’t eat sufficient raw, living plant food to adequately replenish our digestive enzymes. Without sufficient digestive enzymes, your body cannot break down food effectively. That means even if we eat a nutritious and balanced diet, you may not get all the nutrients your body needs due to a lack of adequate absorption. A lack of sufficient digestive enzymes can also lead to discomfort in the form of bloating, gas and digestive distress such as cramps.
SUPPORT YOUR GUT
If you experience bloating and digestive distress like cramps, supplemental digestive enzymes may offer support. Digestive enzyme tablets taken with meals help your body to digest the food you eat and break it down into smaller molecules so your body can absorb the nutrients you need. Effective supplements typically contain a blend of all the major digestive enzymes. But finding the most effective product is only half the battle won. Digestive enzymes only work when there is something to digest. Enzymes act as catalysts for a reaction – in this case digesting specific foods. So always take digestive enzyme supplements with meals, or as directed by the label or a healthcare professional when prescribed. And keep in mind that if you take a lipase enzyme supplement with a protein shake, it won’t deliver the desired benefit. Some digestive supplements are designed for use with specific meals. Also, check the recommended dosage, which may differ based on the type and strength of the enzyme supplement. Health 67
health
Digestive enzymes support healthy digestion by:
Optimising the breakdown of fats, carbohaydrates and protein
ADDED CONVENIENCE
Innovative supplement manufacturers are helping to take the guesswork out of digestive enzymes by including them in certain products – mainly protein shakes and meal replacement powders. For example, Primal Sports Nutrition enriches its Diet Shake and Skinny Whey protein powders with Digezyme®, which provides a multi-enzyme complex of gluten- and GMO-free broad acting enzymes, including amylase, lactase, cellulose, lipase and protease. Including digestive enzymes like proteases and peptidases in the formulation ensures that more of the protein you drink in your shake or smoothie is absorbed by your body to ultimately benefit your muscles. And the amylase, lactase and lipase enzymes help to reduce symptoms associated with lactose intolerance or other forms of digestive discomfort commonly experienced by sensitive individuals. LF
Promoting optimal nutrient absorption Reducing gas, bloating, indigestion and constipation following meals Helping your body process difficultto-digest foods
Supporting colon health
LF RECOMMENDS
Biogen Digestive Enzymes
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NPL Digestive Enzyme
Youthful Living Lifestyle Whey
Primal Skinny Whey
Primal Diet Shake
Dis-Chem Gold Digestive Enzymes
health
For health’s sake, With Lisa Raleigh
BECOME A SUPER SLEEPER IN OUR QUEST FOR IMPROVED HEALTH AND A BETTER BODY, WE FOCUS INTENSELY ON HOW WE EAT AND EXERCISE, AND RIGHTLY SO.
However, by neglecting to consider the impact that adequate, good quality sleep has on our health and our ability to lose weight and gain muscle, we often come up short. Despite mounting scientific evidence regarding the importance of sleep to our overall wellbeing, most people fail to get the bare minimum amount we need each night.
Chronically sleep deprived
One of the largest consumer sleep studies ever conducted globally reviewed data from 1.5 million nights of sleep. The research revealed that 79% of people in the U.S. sleep less than seven hours a night – the minimum recommendation. It’s a trend that continues to grow in prominence in South Africa as well. “After I appeared on The Biggest Loser, I moved into the wellness space. Working with a broader client base helped me realise how prolific sleep deprivation is,” explains Biogensponsored health and wellness expert Lisa Raleigh.
SLEEP DEPRIVATION CAN INCREASE HUNGER. “WITH LESS ENERGY, OUR BODY CRAVES SUGAR AND PROCESSED CARBS BECAUSE IT WANTS AN EASILY ACCESSIBLE ENERGY SOURCE.” 70 Dis-Chem Living Fit
“Lack of sleep is a big problem because it affects our health, our cognitive function, our performance and our ability to effectively lose weight and keep it off.” Adequate sleep also helps to restore and regenerate the nervous and immune systems. That’s why there has never been a more important time to proactively address our sleep issues. As the world lives through a global pandemic, every extra hour of sleep can help to strengthen your immune system and can also aid your recovery from illness.
A prolific problem
Due to its prevalence, Lisa includes a comprehensive sleep assessment in every new client consultation. “It is as important to work on your sleep as it is on diet and exercise for holistic
HORMONAL HAVOC “Sleep deprivation causes hormonal imbalances as the body produces excess adrenaline and the stress hormone cortisol,” explains Lisa.
health. That is why I want to know how well my clients sleep and determine their sleep habits.” According to Lisa, these factors often determine the success of the diet, supplement and exercise interventions she recommends. “Poor sleep generally means clients don’t have the motivation to exercise and they quickly lose their mojo. They also struggle to concentrate at work and their cognitive function suffers.” Chronic sleep debt also wreaks havoc with your hormones, which has serious implications for various bodily functions, your metabolism, energy levels and, ultimately, your waistline.
Sleep deprivation causes: Increased cortisol production: THAT RESULTS IN:
Cortisol is catabolic, which means it breaks down muscle and accelerates bone loss, but also increases fat storage.
Breaks down muscle, raises inflammation and compromises the immune response.
Compounding the hormonal problems linked to a lack of sleep is a doublewhammy of lowered leptin levels and a rise in ghrelin.
Decreased insulin sensitivity:
A decrease in leptin levels slows down various metabolic processes and increases hunger, which means sleep deprived people are more likely to overeat.
THAT RESULTS IN:
Reduces muscle glycogen stores, limits muscle repair and increases fat storage. Decreased leptin production:
THAT RESULTS IN:
A study conducted by researchers at the University of Chicago’s General Clinical Resource Center found that dieters who were sleep deprived also produced more ghrelin, which triggers hunger and reduces energy expenditure.
Leads to cravings and overeating.
“With less energy, our body craves sugar and processed carbs because it wants an easily accessible energy source. We also tend to rely on stimulants like caffeine to get us through the day,” continues Lisa.
The causes
This combination merely produces more adrenaline and cortisol and amplifies the hormonal imbalances, which ultimate causes weight gain and suppresses our immune system.
Reduced activity levels from mental and physical exhaustion.
According to Lisa, various factors impact our ability to get a good night’s sleep. One of the most prolific problems is artificial light. “Any form of artificial light has the potential to negatively affect your sleep. Screens emit blue light and our modern lifestyles expose us to hours Health 71
health DITCH THE SMARTPHONE AT BED TIME
of extra light long after sunset. This alters our circadian rhythm, which controls our biological clock and our sleep-wake cycle.” Exposure to artificial light also reduces melatonin production at night, an important sleep-regulating hormone. This often results in an inability to fall asleep quickly, night-time wakefulness or altered sleep patterns. Insufficient exposure to natural sunlight contributes to poor sleep as well. The sun’s UV rays help to regulate our circadian rhythm. The heat it generates prompts the body to release less cortisol later in the day and boost melatonin production as daylight wanes to make us feel sleepy. By spending all day indoors, we don’t expose our skin to UV rays, thereby suppressing this process.
Routine is key
Addressing the factors that contribute to our sleep issues starts with proper sleep hygiene. And all healthy sleep habits are built on the foundation of a solid routine. “Going to bed at the same time every night is vital,” says Lisa. “It is best to get to bed as early as possible because the hours before midnight are golden when it comes to sleep quality. Melatonin levels peak between midnight
BECOME A SUPER SLEEPER Move more. Just 30 minutes of exercise a day correlated with 14 extra minutes of sleep per night in one study. Increase your exposure to sunlight during the day. It will help you fall asleep quicker and improves deep sleep. Reduce exposure to blue light from screens at night. You will fall asleep faster and sleep deeper. Reduce your sugar, alcohol and caffeine intakes. This will improve sleep quality and reduces nighttime wakefulness.
and 2 am. Deep sleep at this stage in the night will provide the greatest benefit.” After establishing a standard bedtime, start building a routine conducive to better sleep around this schedule. “Don’t exercise intensely within 3 hours of bedtime. Exercise raises your body temperature, which can hamper your ability to fall asleep and disrupts your sleep during the night,” Lisa explains. “Avoid alcohol if possible and don’t eat big, carb-laden meals in the evening. Night-time feasting can make you feel alert as your gut works to digest and metabolise your meal and glucose surges through your body.” And anyone who is sensitive to caffeine should avoid coffee and energy drinks from midday. Lisa also recommends a winddown routine. “Avoid blue light from screens at least 90 minutes before bed. You can also wear wraparound red lenses to filter out blue light from LEDs, indoor lights and screens. Taking a bath, meditating and reading also helps to relax your body and mind. Just avoid reading anything too stimulating before bed.” And don’t work in bed because it prevents you from turning off your mind and overstimulates your senses. You don’t need that right before you try to fall asleep.
LF RECOMMENDS
Biogen 5-HTP Neuro
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Rethink CBD Dream Oil
NPL GABA
Fitbit Sense (with sleep tracking)
Extract Sleep & Stress CBD Oil
Biogen Sure Sleep
“DESPITE COMMON BELIEFS, YOU CAN’T CATCH UP ON SLEEP” Sleep environment
Overhauling your bedroom environment is also important to support restful sleep throughout the night. The best sleep happens in total darkness, so block out any light around doors or from electronic equipment. “Any light sends a signal to your brain that wakes you up. Place tape over any lights in your bedroom and cover the gaps in your doors to block out passage lights. Blackout curtains are also extremely beneficial to keep out external light sources,” continues Lisa. Investing in the best equipment you can afford will also deliver better sleep returns. “We spend 8 hours a day sleeping and only 2 hours a day in our cars. Yet people aren’t willing to spend a fraction of what they pay for their vehicle towards proper ergonomically-designed pillows and mattresses.” A quality pillow and mattress will support your sleep position during the night and can reduce issues such as sleep apnea and poor circulation. Lisa says lying on your side in the fetal position, with a pillow between your knees, is often the most comfortable position for restful sleep. “And a good mattress with independent sections means your partner won’t disturb you when they move at night.” Temperature control is the final factor to consider, says Lisa. “A cool room is best. We use an air-con to regulate our room’s temperature with a humidifier to maintain moisture in the air, but a fan blowing away from you also works. And avoid warm, heavy duvets or blankets, especially in summer.”
Supplement support
If you still struggle to fall asleep quickly and stay asleep, consider adding supplements to your routine. “A natural product like Biogen Sure Sleep contains herbal ingredients such as valerian extract, passion flower and hops extract, which can help you relax and calms you by taking the edge off,” explains Lisa. A supplement that supports natural serotonin production, like Biogen’s 5-HTP Neuro, can also support better sleep quality, while also boosting mood and better managing stress. “Other off-the-shelf supplements that may offer additional support include magnesium, calcium, CBD and GABA, a neurotransmitter responsible for calming your central nervous system. We’ve also successfully used essential oils to help our daughter sleep better at night as they can open sinuses and have a calming effect,” continues Lisa. She adds that certain herbal teas before bed can help calm your body and mind, while digestive enzymes may help your digestive system process food more efficiently before bed to ensure the process does not disrupt your sleep.
Getting back to sleep
If, for whatever reason, you experience any disruption to your sleep at night, you can take steps to limit its impact on your sleep quality. “If you wake up at night, don’t turn on any lights if possible. Get an orange torch to help you navigate through the house if necessary.” This will help you get back to sleep sooner, which is important because losing even an hour of sleep a night will lead to sleep debt. And cumulative sleep debt negatively impacts our immune system, brain function and our basic physiology, which ultimately results in various negative effects. “Despite common beliefs, you can’t catch up on sleep. That means sleeping in over weekends won’t have the same benefit as a week of solid sleep. While the odd late night is okay, if you establish and maintain good sleep habits, you’ll quickly recover and get back into a healthful sleep routine.” And that is the ultimate characteristic of a super sleeper. LF
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Q&A
ASK THE PROS What supplements provide the best support to help ward off colds and flu? Nancy via Instagram
O
ur bodies require various vitamins and minerals to support the immune system, especially during periods when it experiences heightened demands to ward off cold and flu viruses and other infections. While a healthful and wholesome diet should provide most of these nutrients, we can sometimes experience shortfalls or deficiencies, or may require extra vitamins and minerals beyond levels that our diet can adequately provide.
All-in-one solutions
There are many beneficial nutrients that support immunity, most of which you can find in standalone supplement form. The more common products include vitamin C, zinc and vitamin D3, among others. Buying each nutrient individually isn’t always cost-effective and taking multiple products every morning isn’t always practical.
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While a healthful and wholesome diet should provide most of these nutrients,
we can sometimes experience shortfalls or deficiencies
Thankfully, supplement manufacturers have taken the complexity out of immune support. Comprehensive complexes that combine various vitamins and minerals proven to support immune system health and function offer a convenient and effective means to meet your nutritional demands, especially during cold and flu season. For example, Biogen’s Immuno Boost Powder contains various ingredients that can rebuild and strengthen the immune system. The formulation includes a blend of essential vitamins and minerals, including zinc and vitamin C, to fight free radical damage and support immune cells. Added vitamin D3 helps to support immune function and aids calcium absorption, which is vital for optimal immune cell function. Other available products may contain formulations that combine these nutrients with various active ingredients to provide additional support. For example, NPL Immune Pro+ contains natural active ingredients such as echinacea, and olive leaf and grape seed extracts, which work synergistically to build and sustain a healthy immune system.
B Vitamins
These all-in-one solutions ensure you cover the vitamin, mineral and active ingredient spectrum in one convenient daily serving. They are also available in pills, powders or effervescent tablets to suit any preference. When shopping for a nutritional supplement to support your
immunity, look for complexes that contain some or all of the following ingredients in the formulation. Always consult your doctor for the most appropriate individualised advice, or speak to a Dis-Chem pharmacist for more information about suitable offthe-shelf products.
Vitamin D Vitamin D supports the immune system via its role as an immune-modulator – a chemical agent that modifies the immune response or how the immune system functions. Within the immune system, vitamin D reduces levels of inflammatory proteins called cytokines. It also plays a role in increasing levels of antimicrobial proteins such as B lymphocytes and killer T cells that destroy invading germs and viruses. These cells contain vitamin D receptors and synthesise the active form of vitamin D called calcitriol (vitamin D3). This means that vitamin D plays a vital role in modulating the adaptive immune system’s response to infections. Furthermore, there is evidence to suggest that vitamin D plays an important role in our innate immunity –
VITAMIN D IS OFTEN REFERRED TO AS “THE SUNSHINE VITAMIN” BECAUSE THE SUN IS ONE OF THE BEST SOURCES OF THIS NUTRIENT
the immediate, non-specific immune defence system. More generally, vitamin D has been linked to a decrease in both a person’s susceptibility to and the duration of common infections, including the flu. An efficacious vitamin D supplement can help to compensate for a lack of exposure to natural sunlight during winter as we cover up or spend more time indoors.
Vitamins B6 and B12 – two of eight vitamins that constitute the B-vitamin group – aid optimal immunity because they are involved in numerous internal biochemical reactions related to optimal immune function. The body also requires sufficient amounts of all B vitamins to produce various cells involved in the immune response. The full spectrum of B vitamins also play a central role in energy production, which is vital when your body is fighting off an infection.
Vitamin A
Among its numerous functions, vitamin A protects epithelium and mucus integrity in the body, which serve as our primary physical barriers against possible infection. This micronutrient is also vital for developing immune system strength and function as it regulates immune cell and antibody responses. In addition, vitamin A works synergistically with vitamin D across specific functions to boost immunity.
Health 75
Q&A
Antioxidants Vitamin C
Immune cells require vitamin C to protect them from free radical damage. Certain immune cells also require vitamin C to function optimally. As such, this vitamin is highly concentrated in immune cells and is consumed quickly during an infection. And the body cannot synthesise vitamin C, which means we need to get sufficient amounts from the food we eat and from supplements when potential shortfalls or deficiencies may exist. Studies show that vitamin C can also reduce the severity and duration of colds.
Zinc Vitamin E
The concentration of vitamin E in white blood cells is 10-20 times that found in red blood cells, which indicates its relative importance to these immune cells. Vitamin E boosts immune cell production, including the B-cells that produce antibodies to destroy bacteria. And like its C counterpart, vitamin E also acts as an antioxidant, protecting immune cells from damage by free radicals.
Co-enzyme Q10
A large body of research shows that Co-enzyme Q10 (CoQ10) enhances white blood cell activity and antibody-mediated immunity by boosting antibody production. CoQ10 is also a potent antioxidant which helps to protect immune cells.
Zinc functions as a co-factor for important enzymatic reactions involved in the antioxidant defence system. And studies link zinc deficiency with a decline in lymphocyte function, which compromises immunity. Furthermore, a systematic review by researchers from The Cochrane Collaboration showed that taking zinc reduces both the duration and severity of symptoms from the common cold. Zinc picolinate and zinc monomethionine/aspartate (ZMA) are two highly bioavailable forms of zinc found in supplemental form.
Other antioxidants that support immune system function include beta-carotene, lutein, lycopene and selenium. Beta-carotene supports immune cell activity in the body, with research showing that betacarotene supplementation can increase base levels of T-lymphocytes and immune system natural killer cells. Selenium functions in synergy with vitamin E as an antioxidant and studies show that insufficient selenium can compromise vitamin E’s effect on immunity. Some studies demonstrate as much as a 400% increase in immune strength as a result of selenium supplementation.
Echinacea
This natural ingredient, usually included as an extract, is proven to support the immune system by boosting white blood cell production, which can help the body fight off bacterial and viral infections. A 2014 meta-analysis of more than a dozen studies also found that this popular herbal remedy showed a benefit in preventing colds. LF
LF RECOMMENDS
Biogen Immuno Boost Powder
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NPL Immune Pro+
Biogen Immuno Boost Effervescent
Viral Guard Immune protection with probiotics
Biogen Daily Immunity Pack
Natavia Immune Complex
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Consistency is key when it comes to optimal health, and a daily dose of vitamins and minerals is the best way to ensure your body stays in fine form.
BIOPLUS® VIT-ALITY Vitamin & Mineral Range Is #FUEL4LIFE! Did you know that your body needs at least 30 vitamins and dietary components every day, but cannot manufacture them on its own in sufficient quantities? Thankfully, it is easier than ever to meet your daily nutritional requirements. BIOPLUS® VIT-ALITY is helping every body get exactly what it needs for good health and wellness. BIOPLUS® VIT-ALITY helps consumers live their best lives with its recently unveiled daily vitamin and mineral supplement range. Well known for giving South Africans an energy boost when they need it most, the BIOPLUS® VIT-ALITY range is formulated by the local experts in instant energy supplements. The BIOPLUS® VIT-ALITY range is FUEL4LIFE, and addresses our body’s needs with a range of solutions for sustainable vitality. 78 Dis-Chem Living Fit
BIOPLUS® VIT-ALITY C 1000 MG helps to bolster the immune system, and helps to reduce fatigue and tiredness. This effervescent tablet/fizzy will help your immune system maintain normal function during and after intense physical stress, and assists with iron absorption from food. It also contributes to normal collagen production (for normal function of blood vessels, bones, cartilage, gums, skin and teeth) and helps your nervous system function optimally.
Known as the sunshine vitamin, Vitamin D contributes to the development and maintenance of strong bones and teeth, and supports normal immune system and muscle function. Calcium intake, when combined with sufficient vitamin D, a healthy diet and regular exercise, may also reduce the risk of developing osteoporosis. BIOPLUS® VIT-ALITY D3 capsules contain 800 IU of Vitamin D3.
Looking for an exhaustion and spasm-busting superhero? BIOPLUS® VIT-ALITY MAGNESIUM PLUS promotes energy and muscle health. Each effervescent tablet contains Cyanocobalamin (Vitamin B12), Ascorbic acid (Vitamin C), Cholecalciferol (Vitamin D3), Calcium Carbonate, Magnesium Sulphate, Potassium Phosphate, Sodium Carbonate, and L-Glutamine.
Packed with many heavyweight health champions, BIOPLUS® VIT-ALITY MULTI-VITAMIN, -MINERAL & ANTIOXIDANT includes B vitamins and Ginseng extract, which is said to reduce fatigue and enhance stamina and endurance. Just one tablet daily with a meal, or as directed by your healthcare professional, provides 30 powerful ingredients, including Vitamin E, Vitamin C, Folic acid, Calcium, Zinc, Vitamin D, and Beta-Carotene, as well as Marigold, Rooibos, and Bilberry Extract.
Falling asleep at your desk? Still tired, no matter how much caffeine you drink? BIOPLUS® VIT-ALITY B6+B12 helps to reduce fatigue and tiredness. Each capsule contains Vitamin B6, Vitamin B12, Folic acid, and Zinc. The combination of B6 + B12 helps to metabolise carbohydrates, fats and proteins, contributes to connective tissue formation and maintains healthy skin. The combo also supports normal nervous system function and red blood cell formation.
BIOPLUS® VIT-ALITY OMEGA 3 1000 MG supports brain function. Each softgel capsule offers a combination of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) – each of these fatty acids provides different health benefits.
As more South Africans incorporate vitamins and supplements into their daily lifestyle, it can be tricky to know which is right for your body. Whether you want to support your brain health, relieve stress and anxiety, or just rev up your energy, stamina and immunity, the BIOPLUS® VIT-ALITY range has the solution.
The BIOPLUS® VIT-ALITY range is available at selected Dis-Chem stores and online at www.dischem.co.za. For more information, join the conversation on Facebook and visit: adcock.com/ ProdVitamins/Bioplus
S0 BIOPLUS VIT-ALITY C 1000 mg. Each effervescent tablet contains: Vitamin C 1000 mg. S0 BIOPLUS VIT-ALITY MAGNESIUM PLUS. Each effervescent tablet contains: Cyanocobalamin (Vitamin B12) 15 μg, Ascorbic acid (Vitamin C) 150 mg, Cholecalciferol (Vitamin D3) 200 IU, Calcium Carbonate 200 mg, Magnesium Sulphate 875 mg, Potassium Phosphate 30 mg, Sodium Carbonate 60 mg, L-Glutamine 60 mg, Contains Sugar: Mannitol 250 mg, Contains artificial sweetener: Sucralose 15 mg. S0 BIOPLUS VIT-ALITY B6 + B12. Each capsule contains: Pyridoxine (Vitamin B6) 10 mg, Cyanocobalamin (Vitamin B12) 0,1 mg, Folic acid 0,4 mg, Zinc bisglycinate (Zinc) 15 mg. S0 BIOPLUS VIT-ALITY MULTI-VITAMIN, -MINERAL & ANTIOXIDANT SUPPLEMENT. Each tablet contains: Aspalathus linearis (Rooibos Extract) [leaves, 33,65% Polyphenols] 20 mg, Panax ginseng C.A.Mey. (Ginseng Extract) [root, 5:1 dry extract] 40 mg, Tagetes erecta L. (Marigold extract) [flower, 5% Lutein] 0,2 mg, Vaccinium myrtillus L. (Bilberry Extract), [fruit, 4:1 fruit powder extract] 1 mg, Vitamin A 2000 IU, Beta-Carotene 2000 IU, Thiamine (Vitamin B1) 1,4 mg, Riboflavin (Vitamin B2) 1,6 mg, Nicotinamide (Vitamin B3) 18 mg, Pantothenic Acid (Vitamin B5) 6 mg, Pyridoxine (Vitamin B6) 2 mg, Cyanocobalamin (Vitamin B12) 1 μg, Ascorbic acid (Vitamin C) 60 mg, Vitamin D 200 IU, Vitamin E 15 IU, Biotin (Vitamin H) 0,1 mg, Folic acid 0,2 mg, Calcium 85 mg, Chromium 0,025 mg, Copper 1 mg, Iron 6 mg, Magnesium 100 mg, Manganese 1 mg, Molybdenum 0,025 mg, Phosphorus 80 mg, Potassium 20 mg, Selenium 0,025 mg, Zinc 15 mg, L-Methionine 0,025 mg, Lycopene 6 mg. S0 BIOPLUS VIT-ALITY OMEGA 3 1000 mg. Each softgel capsule contains: Fish Oil, providing Omega 3 Fatty Acids: 1000 mg, Eicosapentaenoic Acid (EPA) 180 mg, Docosahexaenoic Acid (DHA) 120 mg. S0 BIOPLUS VIT-ALITY D3. Each capsule contains: Vitamin D3 800 IU. Health Supplement. This unregistered medicine has not been evaluated by SAHPRA for its quality, safety or intended use. 202102081085843. Adcock Ingram Limited. Reg. No. 1949/034385/06. Private Bag X69, Bryanston, 2021, South Africa. Tel. +27 11 635 0000. www.adcock.com. February 2021. References available at www.livingfit.co.za/bioplusfuel4life
Health 79
GYM
2021 TRENDS
TOP 5 FITNESS TRENDS BASED ON INSIGHTS FROM 4,000 HEALTH AND FITNESS PROFESSIONALS, THE AMERICAN COLLEGE OF SPORTS MEDICINE (ACSM) RANKED THE MAJOR INDUSTRY TRENDS FOR THE YEAR AHEAD:
1. Online Training 2. Wearable Technology 3. Body Weight Training 4. Outdoor Activities 5. High-Intensity Interval Training (HIIT) *Worldwide Survey of Fitness Trends for 2021
DID YOU KNOW? Working out sharpens your memory.
3
REASONS TO FOAM ROLL EVERY DAY RELEASES MUSCLE TENSION, TIGHTNESS AND SORENESS. PROMOTES GREATER MOBILITY AND FLEXIBILITY. AIDS RECOVERY BY PROMOTING BETTER CIRCULATION.
1 A WEEK STRENGTH TRAINING CAN HELP IMPROVE YOUR QUALITY OF SLEEP, STATES A NEW GERMAN STUDY. A SINGLE WEIGHT TRAINING SESSION A WEEK WAS ENOUGH TO IMPROVE SLEEP QUALITY, WITH RESULTS EQUIVALENT TO THOSE EXPERIENCED BY PARTICIPANTS WHO TRAINED 5 TIMES A WEEK.
11 MINUTES
SCIENTISTS AT THE NORWEGIAN SCHOOL OF SPORTS MEDICINE MONITORED ACTIVITY TRACKER DATA AS PART OF A META-ANALYSIS. THE STUDY FOUND THAT JUST 11 MINUTES OF ACTIVITY A DAY WAS ENOUGH TO IMPROVE LONGEVITY. HOWEVER, PARTICIPANTS WHO EXERCISED 35 MIN/DAY SAW THE BIGGEST STATISTICAL DIFFERENCE ON LIFE SPAN.
GYM *Published in the British Journal of Sports Medicine.
PHYSICAL FITNESS IS THE FIRST NECESSITY OF HAPPINESS.
in this section DUMBBELL CIRCUIT
Lower-body dumbbell workout ...82
MASS MOVES
3 essential lifts for more mass...88
EXPERT Q&A
Why you aren’t seeing results...98
SUPPLEMENTS
The abc’s of CLA...100
gym
WORKOUT
highintensity LOWER BODY CIRCUIT With Laura Smith ifindyourfitwithlau
CIRCUIT TRAINING IS A FUN, CHALLENGING AND EFFECTIVE WAY TO EXERCISE. IT’S ABOUT PERFORMING A HIGH VOLUME OF WORK IN A RELATIVELY SHORT PERIOD OF TIME.
UP THE INTENSITY A traditional circuit structure requires that you perform a series of exercises one after the other with little or no rest in between. You get to take a short breather after you’ve worked through every exercise in the circuit. This HICT(High Intensity Circuit Training) protocol combines aerobic and resistance training in this way to maximise energy output, prevent fatigue and keep regular exercise engaging and entertaining.
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y
HICT HOW TO DO IT
THE WORKOUT 1 Plié squats
Perform each exercise in the list below for 30 seconds. Focus on form and tempo.
2 Skipping 3 Alternating reverse lunges
Rest for 15 seconds before progressing to the next exercise.
4 High knees
Work through every exercise to complete one circuit.
6 Step-ups onto bench
5 Sumo deadlifts
7 Curtsy lunges 8 Jump squats
Rest for up to 60 seconds between circuits. Aim to complete 4 circuits per workout (that’s 40 minutes in total).
9 Split squat 10 Step up with kickback 11 Hip thrusters on ball
Add weights and you’ve got an even more effective way to build muscle and burn calories. In fact, there is scientific evidence which suggests that high-intensity circuit training (HICT) has the potential to deliver serious results.
12 Standing calf raises
Move #1:
Plié squats HOW TO: Hold a kettlebell in front of you. Position your feet in a very wide stance with your toes pointing out slightly. Squat down. Lower the kettlebell between your legs. Extend your knees and hips to rise back up. FORM TIP:
Keep your head up and gaze cast forward.
Move #2:
Skipping HOW TO: Keep your elbows at waist level with your arms extended out to the side at about an 80-degree angle. Jump using both feet.
FORM TIP:
Stay on the balls of your feet.
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gym Move #3:
Alternating reverse lunges HOW TO: Stand holding dumbbells. Step backwards with one leg while bending the knee of your leading leg. Drop down until the knee of your rear leg is just above the floor. Extend the hip and knee of your leading leg to stand back up. Repeat the movement with the opposite leg.
Move #4:
High knees HOW TO: Bring one knee up to belly-button height. Immediately drop it back down while driving your other knee up. Alternate legs as fast as possible while remaining on the same spot.
HICT Move #5:
Keep exercise intervals short to maintain intensity throughout the workout. This will maximise its metabolic impact. Keep rest periods equal to or shorter than the working interval – the research team* recommends 15-second rests at most. That way you’ll only partially recover between stations – another effective way to maintain the intensity.
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Sumo deadlifts
HOW TO: Position your feet wider than hipwidth apart with your toes pointing outwards. Hold two dumbbells to your front. Hinge at your hips and bend your knees to drop down until your thighs are parallel with the floor. Squeeze your glutes as you extend your hips and knees to stand back up.
FORM TIP:
Ensure your knees track your toes as you drop down.
Move #6:
Step-ups
FORM TIP:
Make sure your entire foot is planted firmly on the platform.
HOW TO: Stand facing a bench or elevated surface like a box or step. Place one foot on top of the surface and step up. Drive your trailing knee up. Step back down and repeat with the other leg.
Move #7:
Curtsy lunges HOW TO: While holding dumbbells, lunge back and across with your left leg to perform a curtsy. Bring your left foot back to the starting position. Lunge back and across with your right leg. Continue alternating legs.
DID YOU KNOW? THE CURTSY LUNGE IS A GREAT EXERCISE TO TARGET YOUR INNER THIGHS AND GLUTES.
FORM TIP: Place your
Move #8:
Jump squats
hands by your sides or extend them out in front of you.
HOW TO: Stand with your feet shoulder-width apart. Drop into a deep squat. Jump up with an explosive movement so that your feet leave the ground.
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gym
Move #9:
Split squat HOW TO: While holding dumbbells, step forward with one leg. Place the forefoot of the other leg behind you. Lower your body by flexing the knee of your leading leg. Drop down until the knee of the rear leg almost makes contact with the floor. Extend your hips and knees to return to the standing position. Repeat for 15 seconds per leg.
Move #10:
Step up with glute kickback HOW TO: Stand in front of a step or bench holding dumbbells. Step up onto the platform with one leg. When you reach full extension, activate your glute to kick your free leg straight back. Alternate legs.
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Move #11:
Hip thrusters on stability ball HOW TO: Lie back with your head, neck and upper back supported on the ball. Place your feet flat on the floor with your knees bent at 90 degrees. Drop your hips until your bum is just above the floor. Contract your glutes and hamstrings to thrust your hips upward. Extend your hips until your upper torso and quads form a straight line, with your legs bent at 90 degrees again.
Move #12:
Standing calf raises HOW TO: Place a weighted object (or you can do this non-weighted) across your back. Stand on your toes until you feel a stretch in the calves, then drop your heels back down, repeat the motion.
Get fired up!
Never jump straight into your high-intensity workout. Always include a suitable warm-up with some light cardio and a few mobility and pre-workout activation drills to get your body ready for the movements that follow. Bands are a great tool to use to activate muscles and get them firing before you load your movements with dumbbells or other weights. PG 112
Check out our band activation feature on page 112 for some ideas and guidelines.
*Based on a HICT protocol and study that was developed by exercise scientists at the Human Performance Institute in Orlando, Florida. Read more on www.livingfit.co.za
In The Gym 87
gym
MASS MOVES SQUAT | DEADLIFT | PRESS
COMPOUND EXERCISES DELIVER BETTER RESULTS THAN ISOLATION EXERCISES FOR YOUR TRAINING PLAN. COMPOUND EXERCISES (ALSO KNOWN AS MULTIJOINT MOVEMENTS) WORK A COMBINATION OF TWO OR MORE MUSCLE GROUPS WITH ONE EXERCISE. IN SHORT, YOU GET MORE FROM EVERY REP.
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A BETTER ANABOLIC RESPONSE because your body produces more muscle-building hormones like testosterone and human growth hormone in response to compound lifts. IMPROVES STRENGTH due to the anabolic response and the mechanical stress imposed on both primary mover muscles and the smaller supporting or accessory muscles.
THE CORE COMPOUNDS IN THE WORLD OF COMPOUND EXERCISES, THREE SPECIFIC MOVEMENTS STAND OUT ABOVE ALL THE REST: THE SQUAT, DEADLIFT AND BENCH PRESS. If these moves aren’t in your strength training repertoire, then it’s time you got with the strength training programme. These movements should form the foundation on which to build every weight training plan.
BY WORKING SEVERAL MUSCLE GROUPS AT THE SAME TIME, COMPOUND EXERCISES DELIVER GREAT BENEFITS:
EAT LIFT REST REPEAT
BURNS MORE CALORIES. Lifting heavy weights increases your daily energy expenditure (often more so than moderate intensity cardio), which can assist with weight loss and conditioning. STRENGTHENS BONES by stimulating cells inside bone tissue to either strengthen the existing structure or build more mass.
BUILD MUSCLE & STRENGTH
SQUAT
The squat is generally considered the king of the compound exercises. It engages the core muscles and allows lifters to move large loads – an essential element needed for growth – while stimulating the release of all those hormones crucial to growth, strength and metabolism.
There are numerous squat variations, all of them applying the same squat principles
WHAT IT WORKS:
A squat primarily targets the quadriceps, but also incorporates the glutes, adductors, hamstrings, calves and lower back.
HOW TO DO IT:
Bend your knees forward and hinge at your hips to drop back and down. Point your knees in the same direction as your feet. Descend until your knees and hips are fully flexed. From this deep squat position, extend your knees and hips until your legs are straight. Return and repeat.
FORM TIPS:
Create a platform that feels natural and comfortable with a suitable stance. It should be roughly hip-width apart or slightly wider. Point your toes forward or slightly outward. Track your knees over your toes to limit internal or external knee rotation. Aim to track your second toe. Look forward. Keep your back straight, torso upright and chest high.
WHAT TO AVOID: The ability to only squat to parallel is a sign of poor hip mobility. Unless there’s a serious injury, pain or structural impediment, there is no reason why you can’t get low and power through a full range of motion on every rep. If you lack the appropriate mobility, take some time away from the squat rack to improve it, rather than work around the issue and reinforce poor movement patterns.
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MASS MOVES WHAT IT WORKS:
Deadlifting heavy loads from the floor is a great way to develop your glutes. You’ll need to engage your core to hold your shape, while also incorporating your quadriceps, hamstrings, calves and numerous muscles throughout your back.
HOW TO DO IT: Squat down and grasp the bar with an overhand or mixed grip. Lift the bar off the floor by extending your hips and knees. Bend your hips and drop them back while bending your knees forward to return the bar to the floor.
DEADLIFT
FORM TIPS:
Keep the bar close to your body throughout the move. Keep your neck straight and aligned with your spine, and your gaze cast forward. Keep your hips low, your shoulders and chest high, and your arms and back straight. Pull your shoulders back at the top of the lift. Keep your knees pointing in the same direction as your feet throughout the movement.
This compound mainstay is unrivalled in terms of the number of muscles it works, along with its anabolic hormone response.
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WHAT TO AVOID: Don’t tilt your head upward as you lift. Lifting your chin to look up at the ceiling as you rise can alter your spinal position and change your upward trajectory. And never round your back. Maintaining a neutral spine is essential for safe and effective deadlifting. A rounded (forward) or hyperextended (arched back) back position can place immense stress on the lumbar spine, which increases injury risk.
BUILD MUSCLE & STRENGTH
BENCH PRESS If the squat is the ultimate test of lower body strength, then the bench press is the ultimate way to forge serious upper body strength and size.
WHAT IT WORKS:
The barbell bench press is known as a meat maker because it helps to build a thick chest (pectoralis major). But it also incorporates numerous other upper body muscles, including the front (anterior) deltoids in the shoulder and the triceps at the back of the upper arm.
HOW TO DO IT:
Lie on your back on a bench under a racked bar. Grasp the bar using a wide grip. Unrack the bar and position it over your upper chest. Lower the weight to your midchest in a controlled manner. Press the bar back up until your arms are extended.
FORM TIPS:
Place your feet flat on the floor under your knees in a hip-width stance for greater stability. Allow your lower back to assume its natural, neutral arch on the bench. Press the bar along an arc, not straight up in a linear movement. Tuck in your elbows at a 75-degree angle at the bottom of the lift and keep them close to your sides on the pressing phase.
WHAT TO AVOID: You will compromise your range of motion if your grip is too wide. Don’t arch your back and don’t flare out your elbows. LF
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GYM
MRPOR MASS GAINER WHAT’S THE BEST PRODUCT TO GET YOU GAINS?
THERE’S NO FREE RIDE ON THE GAIN TRAIN. ARRIVING AT DESTINATION ‘MUSCLE’ NEEDS AN INTENSE WEIGHT TRAINING PROGRAM BUILT AROUND THE CORE COMPOUND LIFTS, AND A COMPREHENSIVE NUTRITION AND SUPPLEMENT PLAN THAT SUPPORTS RECOVERY AND MUSCLE GROWTH. 92 Dis-Chem Living Fit
CONSUMING SUFFICIENT CALORIES IS THE CORNERSTONE OF ANY SUCCESSFUL MUSCLE GAINING PLAN. But give the hollow
calories from fast-foods, processed ingredients and convenience products a skip. Focus instead on quality nutrients and caloriedense foods from natural sources. And always support your diet with appropriate supplements – it’s an easy and effective way to meet your daily calorie and macronutrient requirements.
When it comes to selecting the best supplement to support your growth, you need something that delivers the right amount of calories and sufficient protein to repair damaged muscle tissue and support growth. But a glance at the nutritional info on either meal replacement powder (MRP) or mass builder shakes would tick both these boxes. So which is best?
BUILDING SERIOUS MUSCLE MASS REQUIRES SERIOUS CALORIES AND AMPLE CARBS!
In The Gym 93
GYM
MUSCLE METABOLISER
INDIVIDUAL NEEDS
Well, the correct decision boils down to your specific needs and circumstances. Individual requirements from a dietary, genetic, metabolic and training perspective vary because we’re all different. Our unique genes determine how we respond to training, our diet and the environment, while our differing metabolic rates also impact how efficiently our bodies process specific macronutrients. What we know for sure is that everyone needs sufficient protein, which is why adding a product like an MRP to a comprehensive and intelligently designed eating plan can meet the demands of a muscle building program for some people.
MRPs ARE SPECIFICALLY FORMULATED TO REPLACE A MEAL OR SNACK TO COMPLEMENT AND SUPPORT A CALORIECONTROLLED EATING PLAN.
THERE ARE THOSE WHO THRIVE ON HIGHER CARBOHYDRATE DIETS. Individuals who enjoy a higher metabolic rate generally metabolise carbs more efficiently than the average person. But they’re also more likely to fall into the hardgainers category. While a humming metabolism is beneficial for weight loss and conditioning, it can make it difficult to build and hang onto significant muscle. This happens because you can often burn muscle tissue for energy when you fail to consume sufficient calories, especially carbohydrates. That’s why building serious muscle mass requires serious calories and ample carbs. In these instances, achieving the gains you are after by using an MRP shake alone may prove ineffective. Rather choose a high-quality, well-formulated mass gainer. These products will help you hit those lofty calorie targets, while providing the right macronutrients in the appropriate ratios. These formulations deliver all the building blocks (protein and amino acids) necessary to maintain and add new muscle, along with the energy required (from carbs and some fats) to fuel intense weight training sessions and the growth process that follows.
NEW RAW GAINERS Mass gainers made with raw form ingredients bridge the gap between supplements and functional foods. These products provide concentrated calories from real food sources such as sweet potato, oats, maize, quinoa and rice to provide quality carbohydrate sources, and various protein sources, including plant-based options for a wholesome approach to gaining mass.
LF RECOMMENDS
Primal Mass Gain
NPL Hyper Gain Mass
94 Dis-Chem Living Fit
Biogen RAGE Ultra Mass
USN All-In-One Hyperbolic Mass
Muscle Junkie Freak Mass Gainer
Universal Animal Mass
Optimum Nutrition Serious Mass
SSN RAW Muscle Gainer
THE LOWDOWN ON CARBS
CONSIDER THIS WHEN PICKING YOUR MASS GAINER
The additional carbs also boost the anabolic (musclebuilding) response after exercise by helping to keep levels of the stress hormone cortisol in check after training. Unchecked cortisol levels can break down muscle. And a beneficial dose of carbs after training raises insulin levels. This storage hormone
MASS FACTS
Carbohydrate sources: Opt for products that contain a mix of carb sources, including both faster-digesting and more complex carbs. This mix is digested at different rates to deliver an immediate and more sustained energy release.
SUPPLEMENT TIMING
Protein content: A serving should supply 30-60g of protein. Protein sources: Most mass builders are formulated with whey protein to support the muscle-building process. Fat content: Ensure any fats included are from healthy sources, such as essential fatty acids or MCTs. Calorie content: Mass builders typically offer 500-1000+ calories per serving.
helps muscle cells to rapidly absorb circulating amino acids. Once in the cell, they repair muscle cells and help form new cells for added growth. When selecting the best mass gainer supplements, opt for products that are rich in carbs and protein, with low to moderate amounts of fat. A 70:20:10 CARB TO PROTEIN TO FAT RATIO IS IDEAL.
OPTIMAL TIMING TO DRINK YOUR SHAKE IS TYPICALLY FIRST THING IN THE MORNING AND DIRECTLY AFTER TRAINING.
The most important times of the day to use either an MRP shake or mass builder supplement are generally the same. Optimal timing is typically first thing in the morning and directly after training. Downing a shake in the morning kick-starts the anabolic process after the night-time fast to limit muscle loss, while another serving after a workout supercharges the anabolic process to rebuild and add more muscle. You can also use both to replace a snack or meal, or augment your current diet to add extra calories to your meal plan. The final decision boils down to choosing the right product based on your individual nutritional needs, your current whole food diet and your ultimate goal. Be sure to read the label and do your homework to select the most appropriate product. LF
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endurance
1
EAT TO GROW
IF GETTING SWOLE IS YOUR GOAL, UNLOCK MAXIMUM MUSCLE MASS WITH THESE 4 TIPS COURTESY OF NPL’S SWOLDIER, BODYBUILDER KHULEKANI “KK” SIBIYA. Adding quality muscle mass is by no means an easy feat. It takes discipline, consistency and, above all, a clear and concise plan. Here are KK’s top tips for getting it done.”
Nutrition plays an integral part of any bodybuilding plan, whether your goal is to shred or bulk up. The basic mass gain principle is to maintain a daily calorie surplus. Essentially, that means consuming more calories than you burn each day. KK makes sure he covers all three macronutrients – carbohydrates, proteins and fats – allocating sufficient calories to each food group to meet his daily energy requirements, with extra in reserve for added growth.
“My daily intake ranges between 3000-4000 calories during my growth phase. It is also important to note that finding a healthy balance between macronutrients is vital for maintaining hormonal balances,” says KK.
UNLEASH THE MASS MONSTER ON THE HUNT FOR MASSIVE MUSCLE WITH NPL ATHLETE KK SIBIYA 96 Dis-Chem Living Fit
2
MOVE MOUNTAINS IN THE GYM! It’s time to dust off the heavy weights in the gym and put them to good use! KK swears by the German Volume Training (GVT) method, which is extremely popular within international bodybuilding and strength-training circles. Simply put, GVT conditions muscles with serious volume. A GVT session involves performing 10 sets of 10 reps with very little rest between sets. This gruelling training protocol requires
fortitude, but it optimises blood flow and maintains muscular tension. The end result is massive muscle growth. KK’s twist on GVT involves 10 sets of 10 reps, while super-setting two exercises per muscle group. “Volume is the key to unlocking optimal muscle growth,” preaches KK. He aims to increase the weight marginally on each set week after week, tracking his progress throughout the process.
NPL Pro Gains
NPL Pro Test
NPL Micellar Casein
NPL N.O Charge Pre
3
CREATE A GROWTH STATE OF MIND
KK admits that some days are more difficult than others. However, he firmly believes in taking a methodical approach to achieve his goals. This means goal-setting: formulating and committing to an action plan. Clearly defining his mass-gain goals upfront makes KK feel more confident and mentally prepared to tackle each day, knowing that he is one day closer to his objective. It is this mindset of ‘preparing for success’ that keeps him motivated, and accountable.
4
SUPPS FOR GAINS
Supplementation is the link between your combined training and dieting efforts aimed at bulking. Stressing the importance of supplementing for growth, KK reveals his ultimate NPL stack. LF In The Gym 97
Q&A
ASK THE PROS I’m no longer seeing results from my home training during lockdown. What can I do to keep improving? Juan from Joburg
T
here are many ways to take your home-based lockdown training to the next level if your routine is feeling a little stale. It doesn’t matter if you rely on bodyweight training or have a few tools at your disposal, these tips are universally applicable. Your options are:
1. Boost your workout intensity. 2. Increase your volume. 3. Add some (or more) resistance. 4. Consider a combination.
INTENSITY BOOSTERS There are a few ways to boost your workout intensity. The most straightforward option is to reduce your rest intervals between sets. Supersetting two exercises by performing them back to back without resting is another great way to increase your workout intensity. If that’s not enough, try a circuit of 3 or more exercises done consecutively. Only rest once the entire circuit is done. Giant sets and multi-exercise complexes are more advanced and highly effective options. 98 Dis-Chem Living Fit
A great way to constantly up the intensity is to time your workouts and aim to finish each subsequent session in less time.
HOW TO: The best way to set up
a superset, circuit or complex is to combine demanding metabolic conditioning movements like burpees or jump lunges with full-body or multijoint compound exercises like squats or push-ups. TRY THIS: You can also pair lower body with upper body exercises, group opposing muscle groups into supersets (known as antagonist training) or combine dissimilar movements, like explosive plyometric moves with core exercises.
A great way to constantly up the intensity is to time your workouts and aim to finish each subsequent session in less time. These benchmark workouts are also a great way to gauge how your fitness and strength are improving. Some trainers refer to this as increasing your ‘training density’ – doing more work in the same or less time. These training structures burn more calories, improve endurance and condition your muscles.
Rather than performing more work in less time, aim to perform more work over increasingly longer sessions.
ADD RESISTANCE
MORE IS MORE...
TURN UP THE VOLUME There are two fundamental ways to increase your training volume – increase the time you spend training or perform a greater workload (basically, more sets and/or reps). HOW TO: Increasing your workout time is simple. Progressively increase your workout session by 5 minutes every few days or weekly. Keep the same structure you currently use but add more exercises or activities like walking, running or skipping.
Increasing your workload can also take different forms. The training density approach also applies here, but rather than performing more work in less time, aim to perform more work over increasingly longer sessions. This can be as simple as adding more reps to each set or more sets.
A DROP SET IS A GREAT TECHNIQUE FOR BOOSTING YOUR TRAINING VOLUME. Perform each bodyweight or resistance exercise in your training plan to failure. Take your usual rest between sets – 3060 seconds – then try to get as close to the first set as possible. Keep doing that for your typical set structure, or for as long as you can. That’s a sure-fire way to kick you out of your training rut and reignite your gains.
There are also endless options to transform your home workouts with simple items around the house or with cost-effective training equipment, like the Living Fit range available at your local Dis-Chem store or online. The range includes mini bands, hip bands, resistance bands, toning bands, a suspension trainer, an ab roller, a stability ball and a step, as well as other helpful training tools. Include these items in your current program to add resistance to your existing exercises. Otherwise, download one of our home workout training plans for something new, fresh and challenging. LF
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gym
LESS FAT, MORE MUSCLE WITH CLA Achieving superior body conditioning depends on two factors – adding muscle and losing fat. With that in mind,
surely any product that could deliver both benefits should take precedence in every supplement plan? Well, if you aren’t already supplementing with conjugated linoleic acid (CLA), you might be shortchanging your results.
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The ABCs of CLA CLA IS A NON-ESSENTIAL POLYUNSATURATED FATTY ACID, WHICH FALLS INTO THE BROADLY ACCEPTED ‘HEALTHY’ FATS CATEGORY. There are at least 28 isomers of linoleic acid, which are bound together in various ways to create different forms of CLA. CLA is naturally present in small amounts in meat from cattle, sheep and goats
and it is found in certain dairy products. However, the quantities supplied from your diet generally aren’t sufficient to meet the levels that studies show can positively impact your body composition. Modern-day diets and food processing practices can further reduce the amount of CLA we consume.
Conjugated Linoleic Acid (CLA) helps convert fat to energy. It’s a naturally occurring free fatty acid found mainly in meat and dairy products in small amounts.
Supported by science SOME SHORT- AND LONG-TERM STUDIES THAT EMPLOYED HIGH CLA DOSES IN HEALTHY AND OBESE, AND SEDENTARY AND ACTIVE ADULTS have shown that CLA can have beneficial effects in reducing fat mass and increasing lean body mass. For instance, researchers concluded that supplementing with CLA and safflower oil “may be beneficial for weight loss, glycemic control, or both” based on the findings from a 2009 study on obese postmenopausal women with type 2 diabetes that was published in the American Journal of Clinical
Nutrition. And several metaanalyses (studies that review findings from multiple studies) support the claim that CLA supplements could reduce body fat and improve lean body mass in certain individuals. One such meta-analysis included a clinical study that suggested a positive association exists with CLA intake and fat reduction.
BETTER BODY COMPOSITION THAT’S WHY SUPPLEMENTS OFFER A CONVENIENT WAY TO MEET THE RECOMMENDED INTAKE FOR BETTER RESULTS. Quality CLA supplements use advanced lipid technology to create convenient, easy-to-swallow soft gel capsules that enable precise CLA intakes at predetermined time intervals. Results from animal studies indicate that CLA could be a super supplement, with emerging evidence from ongoing human trials that supports claims about CLA. Based on the available research, the main ways that CLA supplements can help you achieve a better body include:
1
Decreasing the amount of fat your body stores.
2
Maintaining or preserving lean muscle by helping your body burn calories more efficiently.
OVERWEIGHT AND OBESE MALE AND FEMALE VOLUNTEERS WHO TOOK 3.4-6.8G OF CLA PER DAY (AN ISOMERIC MIXTURE OF MAINLY 9- AND 10-CLA) FOR 12 WEEKS REDUCED THEIR BODY FAT MASS SIGNIFICANTLY. In another study, subjects (obese individuals) who supplemented with 4.2g per day of an isomeric mixture of 9- and 10- CLA for 4 weeks decreased their waist circumference, but their body weight and body mass index remained the same.
YOUR CHOICES:
NPL CLA Ultra 1000 1.6g CLA per 2 capsule serving
Biogen CLA 3000
1.64g CLA per 2 capsule serving
USN CLA 1000
1.6g CLA per 2 capsule serving
Biogen Tonalin CLA
1.56-1.68g CLA per 2 capsule serving
CLA ISN’T JUST FOR GIRLS THE STUDIES REFERENCED IN THIS ARTICLE ALSO INCLUDED MALES
Primal CLA
1.6g CLA per 2 capsule serving
Metagenics Ultra CLA 1g CLA per 2 capsule serving
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How CLA enhances fat metabolism CLA SUPPLEMENTS THAT PROVIDE A FREE FATTY ACID MIXTURE HIGH IN ISOMERS (SUCH AS CIS-9, TRANS-11, TRANS-10 AND CIS-12) HELP TO MOBILISE STORED FAT SO THAT THE BODY CAN MORE EASILY BURN IT FOR ENERGY. Under normal circumstances, when dietary fat is not used for energy, it is stored in fat
cells. The enzyme lipoprotein lipase plays an integral role in body fat storage and CLA has been shown to inhibit this enzyme. As a result, when using a CLA supplement, fatty CLA HELPS acids are seemingly MOBILISE diverted to muscle STORED FAT cells, where they are SO THAT THE preferentially burnt BODY CAN MORE EASILY for fuel, and not BURN IT FOR stored in fat cells. ENERGY.
And CLA may also prevent fat accumulation by inhibiting enzyme action related to the fat storage process, which can improve body composition and toning. Based on these actions within the body, coupled with study results, CLA is generally marketed as a stimulantfree body toner, which doesn’t have the stimulatory effects associated with thermogenic fat burners. This characteristic also means that CLA is an ideal product to use for prolonged periods to assist with long-term body composition management.
CLA + PROTEIN + CREATINE = Improved strength & lean body mass
Better together WHILE CLA CAN DELIVER BENEFITS WHEN USED IN ISOLATION, IT WOULD APPEAR THAT COMBINING THIS PRODUCT WITH OTHER COMMON SUPPLEMENTS CAN DELIVER EVEN BETTER RESULTS. In one study, 6g of CLA taken with 5g of creatine monohydrate per day, in conjunction with resistance exercise for 6 months, enhanced strength gains and improved body composition in older male and female adults (above 65 years). In another study, a CLA supplement (6g/d) taken in combination with creatine (9g/d) and whey protein (36g/d) improved strength and lean body
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mass during heavy resistance training in well-trained young men and women (average age of 22.5). And combining CLA with another potent nonthermogenic fat burner in the form of L-carnitine can also be an effective supplement strategy for weight management and body conditioning. This supplement stack works synergistically because CLA diverts fatty acids to muscle cells. Once there, L-carnitine can improve the efficiency with which these fatty acids are transported into the mitochondria of the cell, where they are metabolised for energy. LF
lifestyle
KETO
SUPPLEMENTS EXPLAINED Making the transition to a ketogenic diet is a major commitment. The guidelines restrict a food group most of us have eaten (often in excess) for decades, which can make finding recipes and meal ideas a challenge. It can also prove challenging due to potential side effects such as brain fog, a dip in cognitive function and ‘keto flu’, at least initially. And, the diet doesn’t always work for everyone. Thankfully, Dis-Chem stocks a range of ‘keto’ supplements that
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can support your new lifestyle and make the transition easier. These specially-formulated products can also support your efforts to achieve and maintain ketosis – the state where your body switches over from its reliance on carb-derived glucose to ketone bodies from fat.
Ketone salts or esters
The conventional keto supplement stack includes:
Alkaline powder
MCT oil
AMPLIFY KETOSIS
You can support the process and potentially accelerate your journey to ketosis with supplemental exogenous (outside of the body) ketones. These substances are synthetically-made compounds used to raise ketone levels in the body. These products are generally available as salts and esters. Betahydroxybutyrate (BHB) is the most stable and abundant ketone in the body and is, therefore, the most efficient ketogenic fuel source. Ketone salts are naturally-derived compounds that combine sodium and/or potassium or calcium with BHB. These supplements are generally available in powder form which you need to mix with liquid. Ketone esters differ from ketone salts as they are formed by binding an alcohol (ester) molecule to a ketone body, typically BHB. Ketone esters are generally produced in liquid form. However, ketone BHB salts are the most common exogenous ketone supplement sold commercially.
THESE SUPPLEMENTS FUNCTION LIKE KETONES IN THE HUMAN BODY, WHICH THE MITOCHONDRIA IN MUSCLE CELLS CONVERT INTO USEABLE ENERGY.
These supplements function like ketones in the human body, which the mitochondria in muscle cells convert into useable energy. You can drink or eat these supplements to boost ketone bodies, with or without a ketogenic diet. Research has identified various uses for exogenous ketones, including weight loss and fat loss, improved health and enhanced athletic and cognitive performance, with more research currently under way to affirm these benefits. WHEN TO USE THEM: You can use supplemental ketone salts throughout the day based on your specific requirements. For example, they are ideal for use before and during exercise for energy. The same applies to keto dieters for those who simply need a boost during their day. And they can also help to alleviate keto flu symptoms for those trying to achieve ketosis. However, always stick to label recommendations on doses and their ideal application within a keto diet or lifestyle.
Keto meal replacement shakes
Keto bars
Keto sticks
SUPPORT KETOSIS
Alkaline powder is another common supplement sold as part of keto-friendly product ranges. These products may help the body maintain its ideal pH balance because the ketogenic diet can be acidifying in nature. Alkaline powders include various tissue salts, minerals and other ingredients that can help to balance stomach acidity, while also helping the body to maintain its state of ketosis. WHEN TO USE THEM: Common usage guidelines recommend taking a serving once a day on an empty stomach. Always adhere to label recommendations. Lifestyle 105
lifestyle NPL Keto Strips
FUEL YOUR METABOLISM
KETO CONVENIENCE
Many ketogenic dieters also like to include MCT oil in their diets and supplement plans to fuel ketosis. Medium-chain triglycerides, or MCTs, provide a fat source that the body can more efficiently metabolise for energy compared to other long-chain triglycerides such as mono- and polyunsaturated fats and certain saturated fats. Your body metabolises MCTs in your liver, which allows them to quickly enter your bloodstream. The body can then use this energy source as fuel for your brain and working muscles. And MCT oil supplements provide a concentrated dose of these easily metabolised fats, which can boost natural ketone production in the body and maintain your state of ketosis.
Additional products that add convenience to the keto lifestyle include keto meal replacement shakes and bars. Ketogenic meal shakes and bars are a convenient means to support your ketogenic diet. The exact macronutrient content in these precisely formulated products ensures that you get the right ratio to maintain ketosis and stay within your daily carb limits.
WHEN TO USE THEM: MCT oil is a convenient product to boost the fat content of shakes, smoothies or other meals. You can also simply eat a spoonful to boost circulating ketones when you need an energy boost.
WHEN TO USE THEM: This feature makes these products a quick and convenient option to replace a meal during the day as part of a calorie-controlled weight-loss diet, or to use as a keto dietapproved snack.
KETO STICKS OR STRIPS Use keto sticks or strips to determine when you reach a state of ketosis and maintain this state as required. Ketone testing strips or sticks help to take the guesswork out of the ketosis equation. These products provide an easy and convenient means to measure ketone levels in your body by testing urine levels in the comfort of your home, with results generally available in a few seconds. Keto strips or sticks typically come packaged with a colour chart. Comparing the colour of the test strip against this chart will reveal your current level of ketosis based on the amount of ketones secreted in your urine. WHEN TO USE THEM: It is best to test your urine for ketones at a set time each day or week, like in the morning or several hours after your last meal of the day. Conducting the test at the same time allows for the best comparison. LF
USN just made keto living more convenient with a one-stop solution. The USN KETO box provides everything you need to support your weight management program.
LF RECOMMENDS
USN KETO Bar & KETO MCT Oil Biogen Keto Alkaline BHB
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Biogen Keto Meal Shake
Keto Life BHB Shake
USN Keto Alkaline Powder
Youthful Living Keto Bar
FIT FOOD NO ADD
SLICED BILTONG
20g
MSG • SU
PROTEIN
110
CALORIES
Also available in beef snap sticks, ostrich biltong and beef droëwors variants.
THE PERFECT SNACK Available in handy pre-packaged single serving sizes in beef snap stick, sliced beef or ostrich biltong, and beef droëwors variants. Each pack contains between 19-25g of protein per serving with no added MSG and no sugar. *Halaal friendly. Product of South Africa. EXCLUSIVE TO
www.primalsa.co.za I primalsportsnutrition f Primalsa
R FREE
PER SERVING
D
GA
NATURALLY HIGH IN PROTEIN
E
MADE EASY
endurance
MARISCA’S SUPPLEMENT PLAN:
L
ike many women today, Marisca de Beer thought that the path to a slim and toned physique required drastically reducing her food intake. “It got to the point where I was eating just once a day. That was a bad idea. Whenever I broke my strict diet, I would binge eat to the point of getting sick. As a result, my weight never changed and my energy levels and mood swings were horrendous. Worst of all, I constantly felt guilty for failing.” Fad diets and other forms of restrictive eating followed, like completely avoiding certain food groups, but the results never changed.
MARISCA DE BEER SA’S #FITANGEL
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Youthful Living Whey Shake
Youthful Living Lifestyle BCAAs
Youthful Living Multi-Vitamin + Immune Boost Complex
Youthful Living Collagen Pro
Disordered eating
It wasn’t until Marisca developed a borderline eating disorder that she decided to make drastic changes to her approach. “I realised that I couldn’t lead a healthy and happy life by constantly going from one extreme to the next. I realised that I should not give society so much power over me by allowing their opinions and their views to dictate my life or my worth. So many women struggle with their relationships with food and their bodies because of what society makes us believe is beautiful.” Marisca now leads a healthier, fitness-focused lifestyle that aims to nourish her body so that she feels and looks good for herself.
Called to compete MARISCA’S WEEKLY TRAINING SPLIT: I train four times a week – 2 x upper body sessions and 2 x lower body sessions. I usually do 10-20 minutes of cardio on either the treadmill, elliptical or the StairMaster, depending on the day. I sometimes practise my boxing skills at the studio to become a better instructor.
MARISCA’S AVERAGE DIET PLAN: I currently eat a high carb and protein diet with some fats. My meals mainly consist of beef or chicken for protein, and sweet potato or rice as my main carb sources. I also include greens and supplement with vitamins and minerals from the new Youthful Living Vitality range.
Change agent “And that is exactly what I try to teach my ‘angels’.” After overcoming her own challenges with weight, disordered eating and low selfesteem, Marisca felt she could help other women who face similar difficulties and challenges. That was the spark that ignited her now thriving career as an online coach and personal trainer and marked the start of Marisca’s #FitAngels. “The #FitAngels movement is all about community and friendship between women. Everyone is on the same journey so no-one feels like they are alone while trying to better themselves.”
Marisca’s approach is based on the 80/20 rule. “I tell my clients to eat healthily 80% of the time, following a diet that consists of balanced meals with sufficient proteins, carbs, fats and fibre. The remaining 20% gives you the freedom to enjoy that piece of cake if you feel like it. I want women to realise that you can look and feel your best without restricting yourself.” The #FitAngels movement mostly comprises 6 Week Challenges that Marisca creates for her clients. “When I started helping women improve physically and mentally, I knew I had finally found my purpose in this world.”
Marisca’s health and fitness-focused lifestyle also led her to the competitive Bikini stage. “Once I learnt more about dieting the right way and training, I decided to explore the competitive bodybuilding scene and entered my first show in 2016.” While she really only wanted to get six-pack abs and a firm butt, as time went on Marisca started enjoying the journey. “Seeing how I evolved as a person, not only physically but mentally too, empowered me. My confidence grew, my energy levels skyrocketed and my mood completely changed. I became addicted to the lifestyle and have never looked back.” Marisca adds that competing also taught her how to overcome any obstacle in a positive way. “It has taught me to remain focused, even in my everyday life. More importantly, it has taught me to love my body, whether I am lean or a little rounded on the edges.” LF
IMARISCADEBEER_FITNESS
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ENDURANCE
SECONDS THAT’S THE SHORTEST DURATION FOR HIGHINTENSITY INTERVAL TRAINING REQUIRED TO REALISE FITNESS BENEFITS, ACCORDING TO A NEW STUDY. RESEARCHERS FROM THE UNIVERSITY OF TEXAS IN AUSTIN DETERMINED THAT A 4-SECOND INTERVAL REPEATED FOR A CUMULATIVE 60 SECONDS
OF INTENSE EXERTION LED TO RAPID IMPROVEMENTS IN STRENGTH AND FITNESS IN MIDDLE-AGED AND OLDER ADULTS.
*Study published in Medicine & Science in Sports & Exercise
Fighting fit People who are fitter are less likely to have severe cases of COVID-19. Findings from a new study conducted at the Henry
Ford Health System found that study participants who were hospitalised had lower fitness than those who were not hospitalised.
ENDURA *Study published in the January issue of Mayo Clinic Proceedings
IMMUNE SYSTEM BOOST
UNLIMITED EXERCISE
A protein called Interleukin-13 (IL-13) released by immune cells directs the metabolic programming in muscle tissue to provide sustained energy during endurance training. This vital adaptive process is activated in response to exercise and maintained by endurance training, shows a study conducted by researchers at Harvard T.H. Chan School of Public Health.
A study led by University of Oxford researchers found that there is no upper threshold to the benefits of exercise in reducing cardiovascular disease risk. Researchers stated that any exercise, no matter how vigorous or for how long, benefits your heart health.
*Findings published in Science on May 1, 2020
ANCE
0 3 3 12The 12-3-30 workout became a viral social media sensation in late 2020. Fitfluencer Lauren Giraldo created the treadmill workout – set the incline to 12%, turn up the speed to 3 miles per hour (4.8km/hour) and walk for 30 minutes.
“ENDURANCE IS NOBLER THAN STRENGTH.” - JOHN RUSKIN
in this section GET FIRED UP!
SUPPLEMENTS
Pre-race activations you need to do. ...112
Fuelling strategy ...118
COACH’S CORNER
Shift your training priorities...122
PROFILE
Joel Stransky ...126
endurance
When the starter's pistol finally fires again, will you be ready to race?
PRE-RUN
ACTIVATION DRILLS Photos: Jeannie Henderson
All that dedicated training through the lockdown should mean you’re in PB shape, but without the correct warmup, you might not get everything from your conditioned body and superior fitness.
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Even if you aren’t planning to race anytime soon, a few simple drills can prepare your muscles and prime your body before a track workout, interval session or time trial. A quick series of pre-run activation drills using a mini band is an effective way to engage your running muscles – the glutes, hips, hamstrings and calves – to ensure you’re firing on all cylinders and reduce your injury risk.
PRE-RUN ACTIVATION DRILLS STANDING KNEE DRIVE
Stand tall with the band looped around both arches. A) Drive one knee up. Hold for 2 seconds at the top. B) Repeat in an alternating fashion. DO IT:
2
STANDING KICKBACK COMPLEX
Place the band around both ankles. Stand tall and shift your weight onto one leg. A) Keep your free leg straight as you extend it straight back for 10 reps. B) Perform another 10 reps with a diagonal extension (about 45 degrees to the back). C) Repeat with the other leg.
DO IT:
Do not allow your hips to tilt over. Maintain strict posture.
TIP
1
s
Benefits of a proper warm-up: Raises the temperature of working muscles. Improves blood flow by increasing the diameter of blood vessels (vasodilation).
HOW TO STAND TALL:
Stand upright with your head and neck in a neutral position and balanced over your torso. Pull your shoulders back and down. Stack your shoulders over your pelvis, and your pelvis over your feet. Keep your knees and ankles aligned. Engage your core and glutes and leg muscles.
Oxygenates working muscles to improve energy production and boost endurance. Activates the neuromuscular system to improve speed and force generation. Enhances range of motion, flexibility and soft tissue elasticity.
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3
SINGLE-LEG ROMANIAN DEADLIFT
4
Place the band around your ankles. Stand with your feet shoulderwidth apart. A) Drop down into a semi-squat position where your knees are bent and your hips are slightly pushed back. B) Take a step to the side with one leg while remaining in the semi squat position. C) When your leading foot lands, bring the other leg in while maintaining tension on the band. Perform the move on the other side to return back to the starting position. DO IT:
Stand upright with your feet together. Stand on one end of the band with your right foot and hold the band in your left hand. A) Shift your weight onto your right leg and hinge from your hips to extend your left leg out behind you. B) Reach down to the ground with your arms. C) Contract your glutes to return to the starting position, pulling against the band’s resistance as you lift up your torso.
Look straight ahead, and keep your torso as upright as possible, with your lower back slightly arched.
TIP
TIP
DO IT:
Keep your spine neutral and do not rotate your hips.
CRAB WALK
RUNNING PROGRAM
RUN YOUR FIRST 5KM
SCAN TO DOWNLOAD
A comprehensive guide that will get you running your first 5km with ease. 114 Dis-Chem Living Fit
PRE-RUN ACTIVATION DRILLS
5
RESISTED GLUTE BRIDGE
Lie down on a mat with your knees bent at 45 degrees, a band above your knees and your feet flat on the floor close together. A) Extend your hips off the floor by driving up through your heels. B) Push your knees out and roll onto the outside of your feet. C) Extend your hips as far as possible.
6 DO IT:
Support your weight with your upper back and the outer aspect of your feet.
TIP
DO IT:
ANKLE FLEXION Sit on the floor. Place the band over your forefoot.
A) Hold the other end to create tension. B) Flex your ankle to
engage your calf muscles.
TIP Control your ankle motion by resisting the band’s tension as you release your foot back towards your torso.
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7
STANDING BANDED HALF MOON DRILL
Stand tall with the band around your ankles. Shift your weight onto one leg. A) Keep your free leg straight as you extend it out to the side and forwards and backwards in an arch (half moon motion). B) Repeat on the other side. Maintain a slight bend in the knee of your supporting leg.
TIP
DO IT:
AND DON'T FORGET ABOUT YOUR SHOES... Understand your running style
Choose the right shoe for your running style and biomechanics. Runners generally fall into one of three broad categories, namely: overpronators, neutral or supinators. This will determine how much support or motion control you need and where it’s located on the shoe. It’s best to get an expert gait analysis at a specialist running store or at a biokineticist or podiatrist to determine your specific biomechanics. 116 Dis-Chem Living Fit
Understand sizing
When it comes to shoe size, it’s important to consider both length and width. Sizing can also vary between brands, so don’t assume your standard shoe size applies to all options. A good rule of thumb in terms of length is to have a little extra room in your shoe near the toe area. This will provide space for the natural forward movement that occurs while running to reduce issues such as hammer toe. A wide toe box is ideal to accommodate any foot swelling, and gives your foot room to splay in the manner it was naturally designed to. Selecting the right size can also help to prevent blisters.
endurance
Fuelling
STRATEGY “NOTHING NEW ON RACE DAY!”
That’s the endurance athlete’s mantra because an untested food, supplement or feeding strategy can derail your chances to bag that PB! Faced with a desolate race calendar due to Covid-19, it’s the ideal time to test, update, fine-tune or overhaul your race-day fuelling strategy. Even if your current plan works, use this time to experiment with new products or updated formulations. You’ve got nothing to lose and everything to gain. All products shown are LF Recommended
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Fuelling basics
The perfect race-day nutrition plan should provide ample energy throughout the event, without the rollercoaster ride that comes with fluctuating blood sugar levels and the resultant energy dips. This plan should start with your breakfast and pre-race meals, and include all the whole foods and supplements you plan to eat and drink while out on the road. During the race, a product that contains a combination of simple and complex carbohydrates and electrolytes is generally best for athletes who compete in events that last more than an hour. These products provide an immediate source of glucose for use by working muscles, and sustained energy release as the complex carbohydrates take longer to digest. Some athletes prefer eating solids to get this energy, while others opt for liquid-based feeds. Often, a combination of both is best to get in all the calories an athlete needs, without compromising on digestive ease and comfort. Keeping things simple is usually best, but you also want a variety of foods and products that are palatable, with different taste profiles to keep your taste buds interested and avoid flavour fatigue, which is especially prevalent during longer races. The other key aspects to consider include the fuel source’s digestibility (how easily your body can digest and absorb the nutrients) and the impact it has on your gut.
Formulate your plan 1. Breakfast Any pre-race breakfast should supply ample carbohydrates, while limiting fibre to reduce the risk for gastrointestinal issues later in the race. Refined oats, specially formulated energy porridges or even rice flour mixed with water
and some plant protein offer suitable race-day breakfast options. However, race-day nerves can sometimes make it difficult to get down a bowl of oats or porridge. In these instances, consider a meal replacement shake or smoothie.
2. Pre-race snack Depending on how late your race starts, you may need an extra snack between breakfast and the start gun. A specialised supplement bar that provides some protein and readily
available carbs offers a convenient option if you’re making your way to the start pen. Otherwise, another smoothie or a carbprotein supplement drink might work better for you.
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3. Race fuel During the race, you’ll need access to your other nutrition sources. Having someone on the course to hand you drinks and feed bags is the best option because you won’t need to carry anything with you. But this is not always possible or practical.
Supplements like gels, bars and tabs offer convenient and portable solutions, which you can carry in a waist belt. Some running gear like shorts, tights and vests also include a small nutrition pouch.
Time to experiment Use the extended lockdown to plan and test the components in your race-day fuelling plan. Try different combinations using alternative products, different tastes and textures, or new formulations to see if any work better for you. And use the opportunity to try products that you avoided in the past due to concerns over how they will affect you. Caffeine is a good example because it has numerous performance benefits. However, many people experience digestive distress when consuming caffeine gels or tabs during a race. If these 120 Dis-Chem Living Fit
products provide a benefit, use the lockdown period to improve your tolerance by including them in more training sessions. Once you’ve settled on the right approach, retest your plan multiple times, ideally during race-day simulations on long runs or rides. Ideally, include race-pace efforts shortly after ingesting each serving to test how your stomach and energy levels respond. Ultimately, the most successful athletes have found their ideal nutritional approach by trying and testing them repeatedly during training. This is your chance to finally do the same.
Plan your feed schedule If gels are your go-to option, play around with different textures and food densities to determine your tolerance and preferences. Can you handle bigger, less frequent mouthfuls, or are smaller amounts consumed more regularly a better approach? The key here is not to overdo it. Calculate your recommended hourly carb intake and work backwards to create a feed schedule. Consume exact portions and control your feed intervals. Also, consider how your digestion changes throughout a race. At the start, you’ll have more blood available for your gut to digest and absorb solid-form
foods or supplements like bars. This is the ideal stage to include natural foods to break up the supplements, especially for ultradistance events. Remember that you may lose your ability to digest food later in the race as blood pools in your legs, making it harder for blood to reach other organs, like the digestive system. And working at higher intensities and rising fatigue will make breathing more laboured, which can make swallowing solids a tricky proposition. You also want a fastreleasing carbohydrate source to get you to the finish line. That’s why liquid feeds and semi-solids like gels are ideal late in the race.
Fine-tune your raceday fuelling plan: 1. Fuelling frequency: Your energy intake should be frequent and planned and start early. 2. Energy content: Calculate your hourly energy needs based on your weight, event duration and your relative intensity. Speaking to a nutritional expert will help to remove the guesswork. 3. Fuel sources: Find the right combination of energy sources. LF
endurance
Coach’s corner By Wayne Taylor, Founder and Head Coach at WT Human Performance.
Are you using this downtime productively to become a better athlete?
SHIFT YOUR TRAINING PRIORITIES It’s time to (finally) focus on those important yet often neglected areas
I
t was March 2020 when the rapidly-spreading coronavirus turned the global endurance event calendar on its head. And it seems that 2021 has started in a similar vein. Organisers have already postponed major races like the Absa Cape Epic and IRONMAN African Championships, while iconic events like the Momentum Medical Scheme Tankwa Trek presented by Biogen and the Two Oceans Ultra Marathon have deferred their races to 2022.
Use your time wisely
The bottom line is that endurance athletes still have some time to wait before the racing season resumes. Faced with this reality, are you using this downtime productively to become a better athlete? If all you are doing is ramping up your mileage, then the answer is probably ‘no’! 122 Dis-Chem Living Fit
While this is the default approach among endurance athletes at every level, exploiting this lull in racing is the perfect opportunity to address your weak points or those areas endurance athletes commonly neglect.
Focus on functional strength
According to internationallyrenowned strength and conditioning coach Wayne “Tails” Taylor, the most commonly neglected elements of a holistic training plan among runners, cyclists and triathletes are the strength and functional training components. As the High Performance Director at the Biogen-backed WT Human Performance, based in Johannesburg, Wayne has worked with a range of professional, serious
Wayne says NOW IS THE PERFECT TIME TO BECOME A STRONGER ATHLETE.
and recreational athletes. In his experience, athletes across the board tend to drop strength training when they ramp up their mileage. “More time spent on the road leaves less time for the important strength conditioning work, specifically the functional exercises that are universally applicable to all endurance athletes.” But with races off the radar for the foreseeable future, Wayne says it is the perfect time to become a stronger athlete. “Our primary aim at WT Human Performance is to build stronger all-round athletes, no matter what sport you participate in.”
Peak power
According to Wayne, most exercises he prescribes to his clients address pelvic instability and core strength. “A weak core or poor glute activation generally means the body can’t handle the power that the legs generate.” This biomechanical dysfunction can cause pain and increase injury risk. “For example, many cyclists live with back pain, which they think is normal. However, that is usually a sign of pelvic instability due to weak glutes or poor glute medius activation.” Other common issues that cyclists experience stem from the amount of time they spend in a position of hip flexion. “As a result, powerful hip flexors like your iliopsoas get tighter. When combined with weaker hamstrings and glutes, this biomechanical imbalance tends to cause an anterior pelvic tilt, which inevitably leads to back pain.” That’s why Wayne usually combines strength training with mobility and flexibility drills to address these underlying structural and biomechanical issues. “We also work to retrain weak postural muscles. These exercises enable athletes to get into and maintain anatomically correct positions and creates healthy movement patterns while training and racing. This can significantly reduce an athlete’s injury risk and makes them more efficient.”
Get into position
Wayne’s workouts typically include functional movements such as squats and deadlifts, as well as unilateral or single-leg exercises that take the body through full hip extension.
“I tell my clients that they must execute every exercise with impeccable form. This often requires technique training and skills development before adding weight. Athletes generally advance too quickly without getting the basics right, which creates and reinforces poor movement patterns.” Athletes who simply go through the motions, with little or no attention on their body position, perform sloppy work that yields poor results or, worse, causes injury. Wayne stresses that you must remain mindful of how your body moves at every point to derive the full benefit from an exercise. “Never train your body to generate power from bad positions.” The various elements in this regard include proper joint alignment, moving through a full range of motion, and activating the target muscles. “Eventually, an athlete should hold the perfect shape throughout the contraction (concentric) and lengthening (eccentric) phases of every exercise.”
The spin-offs
Meeting these standards with every rep will deliver the biggest strength gains to boost your overall performance as your body starts to generate more force with every pedal stroke or foot strike. “You need to generate force to move your mass. Increase the magnitude of that force and you’ll get faster, or produce the same output using less energy. In essence, you become more efficient.” Athletes who combine functional strength with an appropriately planned diet to lose weight while increasing their strength and power output will get an even bigger performance benefit by increasing their strength-to-weight ratio, explains Wayne.
Many cyclists live with back pain, which they think is normal. However, that is usually a sign of pelvic instability due to weak glutes or poor glute medius activation.
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The lockdown plan of action
According to Wayne, these are the exercises that every endurance athlete should include in their program: 1. Squats, including variations such as TRX pistol squats 2. TRX or stability ball hamstring curls 3. Single-leg Romanian deadlifts
Aim to perform a combination of these exercises and various mobility drills at least three times a week while the racing season remains in limbo. “Sessions don’t need to be long – 30 minutes is sufficient. But don’t forget a preworkout warmup or activation drills.”
Wayne’s fundamental form tips include:
• Maintain your body shape during every exercise – chest up, shoulders down and head in a neutral position for proper posture. • Generate force from the ground with your legs without losing body shape.
4. Reverse lunges 5. Eccentric calf raises 6. Upper body push and pull exercises 7. Various core exercises, including straight leg sit-ups, plank variations with movement, rollovers and lateral planks “These exercises don’t need to be complex and you don’t need to go to the gym to get the work done. Use bands to create resistance and leverage your bodyweight with suspension trainers at home or outdoors.”
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Getting back to racing When the racing season resumes, you can drop your strength training frequency to one strict session a week. However, Wayne says two sessions would be preferable. “Obviously, that would depend on your racing schedule. I would also recommend getting your toughest session done earlier in the week.” And don’t neglect regular body maintenance in the form of foam rolling, mobility, adequate sleep and active recovery sessions, like dynamic movements in a pool after every hard session or race. “The harder you train, the harder you must recover. In general, issues arise when people train harder than
they recover. Also, differences in your ultimate performance generally correlate with the number of times you were able to train at 100% during your build-up.” So don’t waste this opportunity to refocus on the type of training that will make a significant difference to your performance. A lack of time is no longer a valid excuse. And hopefully this renewed commitment to the accessory work will instil new habits in your training regimen. “If you are serious about training, then there are no little things. Everything matters. While specifics may vary, if you focus predominantly on the functional fundamental exercises that form the foundation for every human movement, you’ll be a better athlete when racing finally restarts.” LF
“THE HARDER YOU TRAIN, THE HARDER YOU MUST RECOVER.”
endurance
PEDALS WITH PASSION & PURPOSE
JOEL STRANSKY
W
HAT DOES LIFE HOLD FOR PROFESSIONAL ATHLETES AFTER RETIREMENT? FOR SOUTH AFRICA’S 1995 WORLD CUPWINNING FLYHALF, JOEL STRANSKY, IT’S A LIFE FILLED WITH EPIC ADVENTURE AND SERIOUS TESTS OF ENDURANCE. Joel worked hard to maintain an active lifestyle when he hung up his Springbok jersey and entered the corporate world, but a niggling
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knee injury forced him off the rugby field. “I started cycling to stay fit through my rehab and then played some veteran football once the knee had recovered,” recalls Joel. But the endurance bug had bitten and he continued to ride. Then an opportunity came up that would change the trajectory of Joel’s active lifestyle.
“I enjoyed everything about my journey to the finish line – the training, the race AND THE ABILITY TO RAISE MONEY FOR A GOOD CAUSE.”
Ride for charity
“I received a call asking if I would compete in the Absa Cape Epic in support of a charity. I was busy working on a new business venture at the time, which meant my fitness had taken a backseat. As a result, I was a few kilos overweight, so I decided this was good motivation to get back in shape.” At the time, Joel knew nothing about the event, so he decided to read up about it online.
Biogen connection
Joel subsequently immersed himself in mountain biking. “It served as my escape and soon became my passion.” Along the way, someone recommended Biogen products as an ideal means for Joel to fuel his training and racing and support his recovery.
“I got good results
“I didn’t know what I had got myself into initially. Realising the magnitude of the challenge, I started training and building hours in the saddle, which helped me lose some weight.” Joel’s initial aim was to simply complete the stage race, but the whole experience showcased the enormous impact a challenge like this has on a person’s life. “I enjoyed everything about my journey to the finish line – the training, the race and the ability to raise money for a good cause.”
from the products and kept using them. I eventually met the incredible Biogen team, who passionately support cycling and mountain biking in South Africa, and I subsequently became a brand ambassador.”
Bigger challenges
The fitness he gained on the bike also gave Joel the JOEL’S BIOGEN confidence to tackle other SUPPLEMENT endurance challenges. STACK: “I agreed to do a half Ironman with my business partner after he challenged me. I felt it was another way to challenge and push myself.” Biogen His preparation and the Carbogen race also served as another stepping stone to bigger endurance challenges, like the full Ironman distance – a 3.9km swim, a 180km cycle and a 42km run Biogen Iso-Whey Premium
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Enjoy the journey
“Just before we did our first Ironman, I organised a top coach to talk to us and he said a few things that have stuck with me.” The most important was his message about an athlete’s journey to the start line. “First of all, it needs to be enjoyable. Secondly, when you’re standing on the beach with the sand between your toes, remind yourself that this is not the start. It’s merely the next step. Getting there is what defines you as an athlete.” These words help Joel enjoy the training, the race and the celebrations afterwards. “And there are few better celebrations than hearing Paul Kaye say ‘you are an Ironman’ at the finish. It makes all the sacrifice and suffering worth it.” Endurance 127
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Train to compete
While Joel revels in the challenges that ultra-endurance events pose as an individual competitor, his nature as a professional athlete means he still wants to compete against other athletes. “You can choose to plod along to simply complete the race, or you can compete to finish as high up as possible for an additional sense of achievement.” While it is impossible to compete against the elites, Joel says endurance sport is about becoming the best you can be with the training time you have available between your family and work commitments. “And the masochist in me also wants
to see how hard I can push myself and how well I can compete against others in my age group.” This drive pushed Joel to improve his mountain biking and see how far he could push his limits in the toughest mountain bike stage race on earth. A year after a horrific crash prematurely ended his race (and left him with broken ribs and a punctured lung), Joel partnered with ex-pro cyclist and Cape Epic legend Andrew Mclean in 2018. The duo eventually finished on the podium in third in the Grand Masters category, which Joel says is the highlight of his endurance racing career. “What we achieved went way
Conquering challenges
JOEL’S AVERAGE CAPE EPIC TRAINING WEEK: MONDAY: Active rest Swimming 2-3km TUESDAY: AM: Intervals PM: Core and strength WEDNESDAY: Long easy ride 2.5-3 hours THURSDAY: AM - Intervals PM - Run FRIDAY: Easy ride SATURDAY & SUNDAY Long rides 128 Dis-Chem Living Fit
beyond my expectations when I started. But all the preparation and hard work came together during the week. We trained unbelievably hard, and Andrew managed me really well during the race. While we had a few technical issues, there were no meltdowns, despite a few tough days.” This experience showed Joel that what we put in is what we get out in endurance sport. And he has also started his own charity – The LumoHawk Foundation – to give back through his efforts. “Having a higher purpose beyond my own ambitions, like raising money for kids, helps to get me through those tough training days.”
“Many people say they want to do it but never get there. While it certainly takes commitment, you don’t need to be scared of the challenge. Anyone can conquer it if you put your mind to it.”
Joel has also learnt other valuable lessons along the way. The most relevant lesson is that completing challenges like Ironman, Comrades or the Cape Epic requires less time than most people think. “Many people say they want to do it but never get there. While it certainly takes commitment, you don’t need to be scared of the challenge. Anyone can conquer it if you put your mind to it.” Joel adds that you don’t need to ride 25 hours a week if you are smart about your approach, get expert advice and understand what your body requires. There are numerous benefits to completing an endurance challenge, believes Joel. “It will help build self-belief. It also better prepares you for life. Sometimes races don’t go according to plan. But these are temporary setbacks and the way you respond applies to life as well. You just need to get back up and keep going.” LF
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