DCLF Issue 11 - Winter 2021

DCLF

catch the best warm winter smoothie bowls

06 Welcome 09 Highlights 14 Events 16 News 26 Food swaps

Winter 2021

LIVINGFIT

CONTENTS

60 74

Lifestyle & Health

30 Recipes

Winter smoothies

34 One pot wonders Wholesome and hearty winter comfort food

44 Ask the pros

Why do I constantly regain weight after a diet?

56 Transformation

Julette Cordier’s 12-week makeover

60 Fitness for two

96

A guide to training together as a couple

66 Ask the pros

How to stay on track this winter with your training

68 Immunity

6 tips to boost immunity this winter

70 SAD

Avoid the winter blues

Living Fit SMOOTHIES

Page 36

116

IMMUNITY FOR ATHLETES 78 Expert Q&A

The perfect home gym set-up

84 Kettlebell workout Full-body strength and conditioning

96 Workout guide

Download our workout plan to help you get started

120 Expert Q&A

Layering for warmth this winter

122 Exercising when sick

The above and below the neck test explained

124 Trail running

A beginner’s guide on how and where to start

104 Supplements

84

FULL-BODY WORKOUT

Unchain your gains with these energising supplements

108 Winter motivation Get out of bed!

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 7

LIVING FIT

ACTivE

DAILY LIVE WORKOUTS FOR JUST

R100

A MONTH

NO SIGN UP FEES, NO CANCELLATION PENALTIES.

SIGN UP FOR ONLY R100 A MONTH &

GET R100 BACK IN DIS-CHEM BENEFIT POINTS

Presented by

DISCHEM.LIVINGFIT.CO.ZA

We’ve partnered with the world-renowned SWEAT 1000 crew to give you access to their SWEAT 1000 App or SWEAT 1000 Live on Instagram. Choose from up to 5 daily Live workouts and over 500 on-demand workouts, that you can do in your own time in the comfort of your own space.

Workouts available including HIIT, Cardio, Strength, Pilates, Yoga and Pilates. Suitable for all levels of fitness and ranging in duration, from 20 minutes to 1 hour.

As a Dis-Chem Benefit member, you’re getting rewarded for staying fit. Unlock this exclusive member benefit for the small fee of R100 a month, and get your online workouts anywhere and anytime you want them! *Requires Instagram access.

Service exclusive to Benefit Members.

SIGN UP NOW!

Get on with it - Winter grit

W

ith winter set in across the country, most of us will grapple with the motivation and conviction to keep chasing our health and fitness goals. What we need is ample doses of grit and resilience to see us through the long nights and cold winter days.

Grit relates to how we doggedly chase after our goals, making sure we tick off every training session, giving it 100% each time. Resilience means picking ourselves back up and getting straight back onto the plan when we stray, which inevitably happens.

It’s everything you’ve come to expect from this resource guide – a mixture of expert advice, inspirational stories about transformation success, and practical tips and guides to keep your training, diet and healthy lifestyle moving forward.

We’re also excited to share the latest news on the Living Fit exercise equipment range and Dis-Chem’s constantly expanding Lifestyle Food product line (check out the news on page 19 for more info). It’s the type of innovation that makes living fit an easier proposition, even in winter, which is part of our unwavering SCAN FOR WORKOUT commitment to supporting you as GUIDES you doggedly chase your goals.

Ultimately, grit is the engine that powers you through winter toward your goal, while resilience is the oil that lubricates your engine to keep it moving.

We’re confident this latest issue will keep your winter motivation levels burning bright and light your way through those dark, cold morning or evening workouts.

Developing these character traits will also benefit you in the long run. We’ve packed this carefully considered edition of Dis-Chem Living Fit with the information and insights you need to become a grittier, more resilient person.

Let’s get it done, no matter what it takes!

Greg

Greg Hendrikz Dis-Chem Sports Supplement Manager

LIVING FIT

DCLF

LIVING

FIT

DISCHEM.CO.ZA/LIVINGFIT

GET IT DONE! If you wait for perfect conditions, you’ll never get anything done. That’s a popular motivational quote shared when warmer weather gives way to winter’s icy chill. So stop waiting! The perfect time to train is now! Get out there and get it done!

The Winter issue of Dis-Chem Living Fit will thaw those frozen motivation levels and help you survive the season with your waistline, weight, health and fitness levels in check.

We’ve put together the ultimate winter motivation guide (page 108), especially for those days when getting up early or getting out the door to exercise feels like a monumental effort.

Our Herbex (page 48) and USN Body Makeover (page 56) transformation stories will also inspire and inform – the perfect combination to spark that winter workout fire!

Food for thought Grappling with cravings for warm, hearty, comfort food? Then check out our healthy winter food swaps feature on page 26, or turn to page 34 for the ultimate one-pot winter wonder dishes!

Our bumper smoothie feature has a recipe for every goal, whether that is improved immunity or recovery, more muscle mass or something that fits in with your plant-based lifestyle (check out page 30).

Watch that weight Five of SA’s most influential fitness professionals, athletes and social media personalities share their top tips to manage winter weight gain (page 40). They cover the spectrum, from food and supplements to training and more!

And no winter survival guide is complete without a strong mental game. Discover how seasonal changes can affect both body and mind and the steps you can take to insulate your mindset from the cold (page 70).

READ IT FREE. The Winter 2021 edition of ONLINE Dis-Chem Living Fit has

everything you need to get it done this winter! We promise, it will be worth it!

The Dis-Chem Living Fit team

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, Craig Sevell 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.

Printed by

tdischem_livefit idischem_livingfit fdischem_livingfit 10 Dis-Chem Living Fit

LOYALTY BENEFIT PARTNERS ABSA REWARDS:

Absa Rewards members who are also members of the Dis‑Chem Benefit programme will be eligible to earn up to 30% cash back on all qualifying spend at Dis-Chem.

STANDARD BANK UCOUNT REWARDS:

Standard Bank UCount Rewards members can now earn and redeem their Rewards Points at any Dis‑Chem Store. UCount Rewards clients will earn up to 20%* back in UCount Rewards Points when swiping their Standard Bank card and they will also get 5%* back in Rewards Points when they redeem their UCount Rewards Points at Dis-Chem. *Terms and conditions apply. Valid in South Africa only

PLANET FITNESS: Planet

Fitness members who swipe their Dis‑Chem Benefit Card when purchasing any Biogen, USN, Evox, SSN or Supashape products, in store or online will earn an additional 10% back in Benefit points on their Dis‑Chem card.

BESTMED: BestMed

members earn additional Dis‑Chem Loyalty Benefit Points. To activate this offer, visit the Dis‑Chem customer service desk in store with your BestMed Medical Aid Card.

DISCOVERY HEALTHYCARE: Members

registered on the Discovery HealthyCare Benefit now get up to 25% cash back in Benefit Points with HealthyCare on a range of specialised products at Dis‑Chem that will help them live a healthier lifestyle.

LEGACY LIFESTYLE: Lifestyle Members earn and redeem Legacy Rands by simply linking their Dis‑Chem Loyalty Benefit Card with their Legacy Lifestyle membership.

To activate or for more information visit: www.legacylifestyle.co.za/dischem.

MOMENTUM MULTIPLY:

Multiply Wellness members earn points on their Dis‑Chem Loyalty Benefit Card based on their Momentum Multiply Status.

MEDIHELP:

Medihelp Lifestages members can earn relevant Dis‑Chem Loyalty Benefit Points when they register to be a part of the programme. Visit www.medihelp.co.za for more information.

SCHOOL-DAYS®: Double your

Dis‑Chem Benefit. When you’re a SchoolDays member, shopping at Dis‑Chem helps you earn education benefits which you can use towards your family’s school, college and university fees. Every time you swipe your Dis‑Chem Benefit Card, you’ll get your normal Dis‑Chem Benefit points and EXTRA to help you pay towards your family’s education fees. To link this education benefit, join School-Days for free and start building your family’s education bursary today: www.schooldays.co.za

service station just got more rewarding! Simply swipe your Dis‑Chem Loyalty Benefit Card when you’re paying for your fuel, and you’ll earn Benefit Points.

For every litre of fuel you will receive 10 Dis‑Chem Loyalty Benefit Points. You can earn points on a maximum of three swipes per day. ONLY FUEL PURCHASES WILL EARN YOU BENEFIT POINTS.

The Dis‑Chem Foundation: The Dis‑Chem Foundation provides care and support to improve the lives of individuals within organisations. A beneficiary of the Dis‑Chem Loyalty Benefit programme.

If you do not have a Dis‑Chem Loyalty Benefit Card, please contact the Dis‑Chem careline, visit your nearest Dis‑Chem store or visit our website

www.dischem.co.za

12

If you would like to speak to a customer care consultant, please contact us at: Care line: 0860 347 243 Telephone: 011 589 2200 Mondays to Fridays: 8:00 to 16:30 Email: careline@dischem.co.za Dis-Chem Living Fit

TOTAL: Filling up at a TOTAL

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.

Though 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 13

2021 EVENTS

RUN RIDE SWIM LIFT

947 RIDE JOBURG 21 November

Experience why it is called the City of Gold by riding 97km through the streets of one of Africa’s busiest cities. It’s the same adrenaline-pumping challenge, but with exciting changes for the 25th edition.

Nasrec/FNB Stadium will host the race start and finish.

A new, slightly longer 97km route will showcase Joburg like never before. Ride as an individual, in a team or for a worthy cause. Entries close on 5 October 2021 or once capacity is reached.

Organisers will apply a first-in, last-out rule should Covid-19 regulations reduce capacity. ridejoburg.co.za

947 RIDE JOBURG MTB

13 & 14 November Explore an incredible network of trails constructed inside Steyn City that are normally reserved exclusively for residents. The trails are diverse with around 75% single track connected via sections of gravel roads and cement golf pathways. Trails pass through grassland and lush river sections with sharp, punchy climbs. A 25km or 50km route option is available. Entries close on 5 October 2021 or once capacity is reached.

Organisers will apply a first-in, last-out rule should Covid-19 regulations reduce capacity. ridejoburg.co.za

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.

14 Dis-Chem Living Fit

KNYSNA FOREST MARATHON 10 & 11 July

This year’s Knysna Forest Marathon will go ahead with a twist. Organisers have set up numerous courses for entrants to run in Knysna as part of the Knysna Virtual Forest Race. Visit the Knysna Forest Marathon Facebook page for the latest details. knysnamarathonclub.com

KNYSNA CYCLE TOUR 17 & 18 July

A weekend of cycling kicks off on the Saturday with the MTB races, which offer riders 88km, 54km, 34km and 15km race options. This year, three events have been reinvigorated with new courses and challenges. The premier events will have more kilometres in forested areas and more single track. The 50km or 100km road races take place on the Sunday along scenic and challenging routes.

Both races leave Knysna along the beautiful lagoon road heading towards George on the N2. knysnacycle.co.za

THE HOUR ENDURANCE CHALLENGE

SEE MORE EVENTS

7-9 August Trail runners and mountain bikers can participate in this event format which is growing in popularity worldwide – endurance lap racing. Start a new lap every hour on the dot as many times as you can. The event takes place on the Hazeldean Valley Trails with the race village at The Cowhouse Market in Pretoria, Gauteng.

CAPE TOWN CYCLE TOUR

entryninja.com

10 October (provisional)

WILDCOAST WILDRUN MOMENTUM MEDICAL SCHEME ATTAKWAS EXTREME PRESENTED BY BIOGEN

8-12 September

IRONMAN 70.3 SOUTH AFRICA

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.

Entries for the Biogen-backed 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.

Take a three-day boutique running holiday along South Africa’s Wild Coast for a slice of unfenced coastal paradise that traverses the rural homeland of the isiXhosa people. This is a wild trail-running kaleidoscope in every sense of the word. Run along footprint-free golden beaches beside a warm ocean, to rolling grass headlands and delicate coastal forests teeming with life, while enjoying evening comfort at elegant hotels and lodges. Race distances over the three days are 44km, 35km and 34km.

atta.co.za

ironman.com

wildrun.com

21 August

5 September

The most beautiful bike race in the world circles the Cape Peninsula, starting and finishing in the shadow of Table Mountain, one of the seven natural wonders of the world. To ensure compliance with national Covid-19 regulations, the race will include a revised format and significantly reduced participants.

Entries for the 43rd edition of this iconic bike race are limited to 18,000. capetowncycletour.com

SANLAM CAPE TOWN MARATHON 16 & 17 October

The Sanlam Cape Town Marathon is a prestigious global city race open to a range of running enthusiasts from elite athletes to social runners. This festival of running includes a marathon, 5km & 10km Peace runs, as well as the 12km & 22km trail runs. Entrants will take in the famous natural beauty of Cape Town’s mountains and sea, as well as many of the city’s great attractions along the spectacular routes. capetownmarathon.com

dischem.co.za/livingfit

15

NEW IN STORE

NEW IN STORE

USN Testo GH Ultra

new

New USN Testo GH Ultra is a multi-ingredient testosterone booster and oestrogen blocker.

The product’s formulation aims to optimise male reproductive health by boosting natural testosterone production, which also helps to improve exercise performance and boost strength and muscle gains.

Each USN Testo GH Ultra bottle contains sufficient servings for a complete 4-week cycle to ensure maximum results.

G COMIN !

N O O S

USN Combat Games New Combat Games from USN is an extreme performance nootropic supplement aimed at the booming e-sports market. This product formulation contains two stacks that work together to level up your gaming experience: The Neuro-focus and Energy stack increases energy and focus, improves reaction time for enhanced precision and boosts brain power. The Eye Guard and Antioxidant stack supports eye health by providing protection against harmful blue light and other free radicals.

USN Lipo X Black

USN Qhush Hyperdrive Combo Box

Exclusive to Dis-Chem shoppers, USN has created the special edition Qhush Hyperdrive Combo Box, which contains a tub of this extreme pre-workout in Original, Gaming or Red Fury flavour options, and a FREE limited edition Qhush shaker bottle. Get it now while stocks last!

This extreme thermogenic weightloss and shredding aid contains a unique formulation of premium hardcore ingredients that accelerate fat metabolism, increase energy levels and deliver a rapid thermogenic response. Every serving provides 100mg of caffeine, 225mg of Sinetrol® Xpur, 62.5mg of DynamineTM and 25mg of TeaCrine® - the ideal formulation to turn up the heat this winter to keep your metabolism burning and weight gain at bay!

USN Wholefood Gainer USN has broadened its plant-based offering with the release of Wholefood Gainer, an all-in-one precision lean mass gain nutritional shake. Each serving delivers 30g of plant-based protein and 55g of carbs from whole-food sources, including rice, milled oats and sweet potatoes, with just 1.5g of sugar. Available in Chocolate and Vanilla flavours at select DisChem Pharmacies.

NOW LIVE

daily

dischem.livingfit.co.za We’ve partnered with the world-renowned SWEAT 1000 crew to give you access to their SWEAT 1000 App or SWEAT 1000 Live on Instagram. Choose from up to 5 daily Live workouts and over 500 on-demand workouts, that you can do in your own time in the comfort of your own space.

As a Dis-Chem Benefit member, you’re getting rewarded for staying fit. Unlock this exclusive member benefit for the small fee of R100 a month, and get your online workouts anywhere and anytime you want them!

ON SHELF NEW PRODUCT RELEASES NOW IN STORE

LF

dischem.co.za/livingfit 17

new

NEW IN STORE

Youthful Living Banana Chips Youthful Living has launched another innovative snack alternative.

The brand’s new super food Banana Chips range is made from bananas and 100% macadamia nut oil. The chips are high in potassium and resistant starch, with no gluten. Available in Sweet Chilli Tomato, Sour Cream & Chives and Salt & Vinegar flavours.

G COMIN !

N O SO

Youthful Living Macadamia Nut Spread Youthful Living has added another option to its tasty nut spread range with its new Macadamia Nut Butter. The new spread is rich in nutrients, is vegan friendly and tastes amazing! Youthful Living Macadamia Nut Butter is made from roasted macadamia nuts, with no added sugar, salt or stabilisers.

New OsteoEze® Platinum Plus contains 100% natural eggshell membrane, which has been shown to reduce joint pain. Eggshell membrane is naturally rich in biomolecules that help build stronger joints, and contains anti-inflammatory and analgesic properties that work to reduce joint stiffness, improve joint function and protect tendons around the joints. This supplement also helps relieve osteoarthritic joint pain within 7 days. Available in select Dis-Chem stores nationwide.

Youthful Living Protein Cereal Bars Youthful Living’s famous protein cereal bars now come in 2 new exciting flavours – Lemon Cheese Cake and Cappuccino. With less than 118 calories per bar, this is the perfect anytime snack.

These cereal bars are high in protein, low in sugar and are palm oil-free.

18 Dis-Chem Living Fit

OsteoEze Platinum Plus

Each OSTEOEZE® PLATINUM PLUS capsule contains Ovomet® Eggshell membrane 300 mg (Gallus gallus).

S0 OSTEOEZE® PLATINUM PLUS. Discipline: D.5.8 Connective tissue medicine - Other. Complementary Medicine. Ovomet® Eggshell membrane 300 mg .

This unregistered medicine has not been evaluated by the SAHPRA for its quality, safety or intended use.

NEW IN STORE

NEW FITBITTM LUXE

Lifestyle Food Oat Milk Barista Blend The new Lifestyle Food Oat Milk Barista Blend lets coffee lovers enjoy the tactile experience synonymous with foamy cappuccinos, lattes and other specialty milk-based hot drinks, without the lactose and dairy. This

vegan-friendly product froths easily into a light foam and offers a naturally sweet flavour profile.

It is also ideal for use in teas or smoothies and with breakfast cereals and porridges.

Lifestyle Food launches spice range Spice up your winter cuisine with the new Lifestyle Food spice range, available now from DisChem stores. Choose from

iconic, popular herbs and spices including rosemary, ground coriander, paprika, parsley or garlic flakes. All products are vegan-friendly.

Lact ose

FREE

Lifestyle Food Rusks

GMO

FREE

Dis-Chem has the perfect companion for your next cup of tea or coffee. Try the new

locally-made Lifestyle Food rusks.

They’re available in satisfying Pecan Nut, Bran and Buttermilk flavours.

easy

to

ST

E A M!

Bari sta Blend

FITBIT LUXE The new Fitbit Luxe™ is a fashion-forward fitness and wellness tracker designed to help you take a more holistic approach to your health and wellness.

new

Fitbit’s most elegant tracker offers a beautiful, comfortable and versatile design with a variety of accessory choices, including a collaboration with jewellery brand Gorjana.

Incudes features like: - Breathing rate - Heart rate variability (HRV) - Resting heart rate (RHR) - Skin temperature - Oxygen saturation (SpO2) coming soon!

Available at select Dis-Chem Pharmacies dischem.co.za/livingfit 19

Improved FORMULA

FORMULATED FOR WOMEN

DIGESTIVE ENZYMES PREBIOTIC

20.6g PROTEIN

Lean Protein

0.5g CARBS

93

CALORIES

FLAVOURS: PEANUT BUTTER CUP, BERRY SMOOTHIE & NAKED (UNFLAVOURED) Rapid absorption blend of Whey Protein Isolate, Concentrate and Hydrolysate, with high levels of BCAA’s

I primalsportsnutrition fPrimalsa

Whey Protein RAPID ABSORPTION PER SERVING

SKINNY WHEY

PER SERVING

With

21.6g PROTEIN

1.4g CARBS

100

CALORIES

FLAVOURS: CHOCOLATE, VANILLA & STRAWBERRY Rapid absorption blend of Whey Protein Isolate, Concentrate and Hydrolysate, with high levels of BCAA’s.

www.primalsa.co.za

Innovations from NPL NPL Immune Pro +

NPL Neuro Burn NPL Neuro Burn is a scientifically-formulated energy drink that may assist fat metabolism and workout performance, while supporting healthy mood, motivation and mental focus. This potent

hybrid fat-metabolising energy drink works to support mood balance and motivation levels, and may assist concentration and cognitive function, all without the tingle and crash associated with fat burners and energy drinks.

NPL Appetite Control Naturally and safely reduce appetite and cravings with NPL Appetite Control.

This natural appetite suppressant helps reduce cravings and hunger and stabilises blood sugar levels, which can assist your weight-loss efforts.

Support your body’s immune system this winter with NPL Immune Pro Plus. Each capsule contains essential vitamins and natural active ingredients, including vitamin C to fight free radicals, vitamin D for immune support, and zinc and selenium. Echinacea helps the body build a strong resistance to infections. The combination works synergistically to build and sustain a healthy immune system for increased health, energy and vitality.

NPL BCAA EAA 12:1:1

NPL Elite Food Gainer NPL’s Elite Food Gainer is a high protein muscle builder for active individuals. Each serving provides a complete amino acid profile – that’s all 9 essential amino acids – from proteins derived from whey and plant-based sources. Contains complex carbohydrates for optimal absorption but with no added sugar. It is also packed with vitamins D, E, K and A, along with other essential minerals.

NPL’s BCAA & EAA 12:1:1 supplement is a comprehensive amino acid blend that may aid physical performance, promote recovery, improve endurance and reduce muscle fatigue and muscle breakdown during training. The precision ratio of BCAAs and EAAs includes important amino acids that support muscle development, including L-tyrosine and L-glutamine. dischem.co.za/livingfit 21

INNOVATIONS

Biogen RAGE Ultra Fuel

Biogen Curcumin Fizzy

new

New Biogen Curcumin Fizzy contains HydroCurc®, a highly bioavailable curcumin source derived from a cold water dispersible curcuma longa extract powder which, when combined with LipiSperse® delivery technology, improves absorption. HydroCurc®

may assist with the relief of joint pain by maintaining healthy joints and connective tissues. Vitamin C and HydroCurc® have antioxidant properties that further assist cell protection from free radical damage. Vitamin C also helps to support normal immune system function during and after intense physical stress.

Refuel, rehydrate and repair, all with one convenient product.

Biogen’s new RAGE Ultra Fuel is an intelligently-formulated cellvolumizing intra-workout supplement that contains creatine, Bioperine® and the peak performance carb source Vitargo® to replenish muscle glycogen stores. Including this product in your supplement plan can help to optimise performance, enhance endurance, reduce tissue damage and hydrate depleted muscles. The added B-vitamins aid energy production.

Super Scoop get’s a face lift

Lisa Raleigh’s Super Foods Range Powered by Biogen, now in the Well Range!

The ever popular Super Scoop super foods supplement, born out of the renowned Biogen-Lisa Raleigh brand partnership is set for a revamp! Die-hard health fans needn’t worry though, its the same

Lisa Raleigh

premium formulation and taste, just in beautiful, new packaging! Every scoop contains a concentrated blend of high quality plant-based phytonutrients in convenient powder form. The formulation contains no synthetic additives, is low in sugar and calories, but is still super tasty and loaded with key nutrients.

Win a Cape Pioneer Trek entry with Biogen Attention all mountain bikers! Biogen is giving away a team entry to the Momentum Health Cape Pioneer Trek! All you need to do is purchase any Biogen product from www.biogen.co.za or your nearest Dis-Chem Pharmacy and email proof of purchase to tim@biogen.co.za.

Accompany your entry with a social media snap of you and your Biogen product and tag @BiogenSA. Don’t forget to use the #CapePioneerTrekWIN hashtag. Each team member will also receive a Biogen-branded cycling kit and a R3,000 Biogen hamper. That’s R45,000 in total prize value!

22 Dis-Chem Living Fit

Safety and value in one box

new

Get protection and added value in one box with the new special edition Nano Wave mask set, available now at your local Dis-Chem Pharmacy.

Each box contains two reusable masks, now at a reduced price.

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-ofthe-art breathe-easy filtration system. The masks are re-usable for 30 days, providing superior comfort.

GET10 %

BACK

Planet Fitness members earn 10% back in Dis-Chem Benefit rewards when purchasing *Exclusively available at Dis-Chem Pharmacies.

T’s and C’s apply. www.dischem.co.za/planet-fitness dischem.co.za/livingfit 23

LIFESTYLE

3.4

That’s how many BMI points overweight/obese participants in a study* lost when they paired wearable fitness trackers and step counters with dietary changes or coaching.

Losing 1.33 points is enough to see visible signs of weight loss in your face, suggests another study**.

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.

LIFE

*Published in the British Journal of Sports Medicine. **Study conducted at the University of Toronto.

Following a vegan diet can cost you 40% less than diets that contain meat, suggests a new study by data and consulting company Kantar. The report also claims that vegan meals take nearly 33% less time to prepare on average.

40% *Study commissioned by Veganuary, a nonprofit organisation that promotes plant-based diets to start the new year.

did you know

Tofu contains all the essential amino acids.

STYLE “YOUR BODY HEARS EVERYTHING YOUR MIND SAYS.”

in this section FOOD SWAPS

Smart winter food swaps!...26

SMOOTHIES

Hot smoothie sensations...30

LIVING FIT

Getting your kids moving more...50

TRANSFORMATIONS

2 stories that will inspire change!...56

lifestyle

LIFESTYLE RECIPES

KICK IT - PICK IT! WINTER FOOD SWAPS Enjoy some comfort eating without the guilt this winter by making some smart food swaps!

They’re guaranteed to satisfy those winter cravings.

KICK IT

Breakfast cereal

QUINOA BREAKFAST BOWL How to make it Cook ¼ cup quinoa in 1 cup of almond milk for a warm, satisfying cereal. Once cooked, combine the mixture with your favourite protein powder supplement and mix in with some extra almond milk.

Top with a selection of seasonal fruits and nuts to start your winter morning the right way.

PICK IT

Quinoa is a great whole-grain replacement for the refined and processed grains used in commercial breakfast cereal products, which often also contain added sugars and flavourants. And quinoa contains protein, delivering 14g of this muscle-building macronutrient in every 100g serving. Plus, it’s a great source of dietary fibre, as well as a range of vitamins and minerals.

26 Dis-Chem Living Fit

KICK IT Flapjacks

PICK IT PROTEIN PANCAKES Ingredients

½ cup tapioca flour 1 serving plant-based protein 1 tbsp ground flaxseed 1½ tsp baking powder 1 tsp ground cinnamon ¼ tsp Himalayan rock salt 1 cup almond milk, unsweetened 1 banana, mashed 2 tbsp honey ½ tsp vanilla powder

How to make it Combine the dried ingredients in a bowl and mix well. In a second bowl, combine the almond milk, the mashed banana, honey and vanilla powder. Mix well.

Slowly add half of the wet ingredients to the dry, stirring continuously to create your batter.

Thereafter, add the remaining wet ingredient mix, a ¼ cup at a time, to avoid a runny batter. Mix well after each addition. Stop when all the lumps have been mixed out.

Add coconut oil to a pan and heat over a medium heat. Cook for 2-3 minutes, until you see bubbles forming on the surface. Do not lift until then. Flip over and cook the other side for another 2-3 minutes.

protein packed sweet treats Protein pancakes offer a similar taste but with better-for-you ingredients, including a generous serving of protein to fill you up and aid muscle repair and growth. Most protein pancake recipes also get their sweetness from natural ingredients like bananas or puréed apple instead of refined sugar.

Lifestyle 27

lifestyle

A chocolate chia seed pudding is a great alternative that offers a similar taste and texture profile. Chia seeds are a rich source of fibre, omega-3 fatty acids, vitamins and minerals. The seeds are also a great plant-based source of protein because they contain all nine essential amino acids.

CHOCOLATE CHIA PUDDING How to make it Soak the chia seeds overnight (or a minimum of 20 minutes) in your preferred plant-based milk and add your favourite chocolate-flavoured protein powder for a tasty and indulgent treat without all that sugar. You can also serve it warm or chilled, depending on the temperature.

BEAT THE BULGE Obviously, the subsequent overindulgence in delicious and satisfying carb-laden meals and sugary snacks can result in winter weight gain. To reverse this trend, you have three solutions:

#1

Take a suitable vitamin D3 supplement. It is a fat-soluble vitamin, which means you can improve absorption by taking it with healthy fats.

#2

Get outdoors and expose more of your skin to the sun’s ultraviolet rays for at least 10 minutes a day.

#3

Make intelligent winter food swaps. You don’t need to avoid carbs, but making better choices will reduce cravings and will limit the impact on your weight and waistline.

28 Dis-Chem Living Fit

KICK IT

PICK IT

Chocolate mousse

KICK WINTER CRAVINGS! IT IS NOT UNCOMMON TO EXPERIENCE CARB CRAVINGS DURING WINTER. While some believe this is linked to a drop in temperature or lowered activity levels, these cravings are typically rooted in seasonal biochemical changes.

The most common cause is a drop in serotonin levels – one of the so-called ‘feelgood’ hormones.

The main reason for this effect is reduced vitamin D levels due to less exposure to sunlight from shorter days and longer clothing. And our bodies need vitamin D to produce serotonin.

When vitamin D – D3*, to be exact – is in short supply, our bodies try to increase production of serotonin in other ways. That’s when our hormonal system gets to work and prompts us (with those pesky cravings!) to eat more carbs and sugar because these foods can indirectly stimulate serotonin production. *Reference: Vitamin D3 enhances mood in healthy subjects during winter by Allen T. G. Lansdowne & S. C. Provost, Journal of Psychopharmacology.

Published February 1998

KICK IT PICK IT

Hot Chocolate

VS

Hot choc protein shake

Making a homemade hot chocolate using chocolateflavoured protein powder and some heated milk (some dairy or a plant-based alternative in a pot or in the microwave) is a great winter treat. It is also beneficial for you because you’ll get a protein boost while satiating that hot choc craving.

French fries

VS

Sweet potato wedges

While hot chips made from potatoes are a favourite comfort food, these crunchy carb delights rank high on the glycaemic index. That means they can spike blood sugar levels, which can result in cravings and weight gain.

Rather opt for sweet potatoes. While still a satisfying carb, sweet potatoes are rich in fibre and also contains some protein. And they provide nutrients like vitamins A, E, C, and B vitamins, and manganese. LF

Lifestyle 29

lifestyle

LIFESTYLE RECIPES

WINTER SMOOTHIE DAIRY-FREE SENSATIONS A COLD SMOOTHIE BOWL WITH FROZEN INGREDIENTS, COLD MILK OR WATER PROBABLY ISN’T AT THE TOP OF YOUR WINTER WARMER BREAKFAST LIST.

But with a little innovation and touch of warmth, you can whip up wholesome, comforting breakfast smoothie bowls that are ideal for the most frigid winter mornings.

HOT CHOCOLATE SMOOTHIE BOWL Ingredients

1 cup almond milk 1 serving plant-based protein, chocolate flavour 2 tbsp cacao powder 1 tbsp almond butter ½ cup rolled oats ½ tsp vanilla extract

How to make it Combine all ingredients in a bowl and mix together. Cover and place in the fridge for at least 3 hours. It is preferable to soak the oats overnight.

To finish, blend the mixture on high until oats are fully broken down and a smooth and creamy consistency is achieved. Transfer the smoothie to a small saucepan set on medium heat.

Bring to a simmer. Add extra almond milk to thin mixture or until desired consistency is achieved. Garnish with your choice of toppings and serve.

Rolled oats have a lower GI than processed

instant products. This means a sustained release of energy throughout your morning.

30 Dis-Chem Living Fit

Cacao powder

contains numerous beneficial compounds, including powerful antioxidants called flavonoids.

It is also a source of vitamins and minerals, including calcium, carotene, thiamin, riboflavin, magnesium, sulphur and EFAs.

Oat bran is derived from oat groats and is packed with beneficial compounds.

It is high in fibre and contains various vitamins, minerals and antioxidants.

Pears and apples are ideal for winter recipes because they are seasonal winter fruit.

SPICED APPLE & PEAR OATY SMOOTHIE BOWL Ingredients

2 medium apples, peeled and cored 2 small pears, peeled and cored 1 banana, sliced 1 serving plant-based protein, vanilla flavour ½ cup Greek yoghurt ½ cup oat milk 1 tbsp cinnamon ½ cup raw nuts 1 cup oat bran 1 tbsp natural honey

How to make it Cook oat bran in water with some salt. Blitz the apples and pears in a blender until there are no large chunks left. Add in the yoghurt, milk, warm oat bran and cinnamon. Continue to blend until smooth. Pour mixture into a bowl and top with nuts, chai seeds and honey. Serve immediately.

Cinnamon contains a beneficial compound called cinnamaldehyde, which is the predominant compound in the essential oil that gives cinnamon its flavour and odour. This spice is also loaded with powerful antioxidants called polyphenols.

Lifestyle 31

lifestyle

WARMING CHAI SMOOTHIE Ingredients

1 cup rice milk 1 serving plant-based protein powder, vanilla flavour 1 chai tea bag 1 banana 2 pitted Medjool dates 2 tbsp almond nut butter ½ tsp vanilla extract Pinch of Himalayan rock salt

How to make it Brew the chai tea. Add the rice milk and chai tea to a saucepan and bring to a boil. Reduce to a simmer for 5-10 minutes. Combine the remaining ingredients in a high speed blender and add the brewed tea. Blitz the mixture on high speed until a smooth and thick consistency is achieved. Pour the mixture into a mug and enjoy!

Almond butter

is rich in healthy fats and contains manganese, calcium and magnesium derived from the almonds themselves.

32 Dis-Chem Living Fit

Rice milk is lactose-free and veganfriendly, which makes it a popular milk alternative.

Its natural sweetness is ideal for use in smoothies, breakfasts or teas and coffees.

NEW LOOK

PLANTBASED MILKS

If you’re looking to reduce your carbon footprint, plant-based may be the way to go

Exclusively available at

I

lifestylefoodsa

lifestyle

LIFESTYLE RECIPES

ONE-POT WONDERS WHOLESOME AND HEARTY WINTER COMFORT FOOD

Nothing beats comfort eating during the cold winter weather to warm you up and cut through the winter chill. These dishes will leave you applauding your food choices come swimsuit season.

CHICKEN AND SWEET POTATO STEW Ingredients

8 skinless chicken breasts 2 bay leaves 1 tsp pepper 1 tsp Himalayan rock salt 3 medium carrots, chopped 2 cloves of garlic, crushed 2 medium sweet potatoes, chopped 2 large tomatoes, chopped 1½ cups of water 2 tbsp olive oil ½ chopped onion ½ beef stock cube

How to make it Cut chicken breasts into cubes and brown in a pot with some olive oil. Add water, garlic, onion, salt, pepper and tomatoes. Cover with a lid and cook on medium heat for 15 minutes. Add sweet potatoes, carrots and bay leaves and cook for a further 25 minutes on low heat (or until sweet potatoes are cooked through and chicken is tender). Remove bay leaves before serving.

34 Dis-Chem Living Fit

Box and bag it:

This is a great recipe to prep and freeze for work lunches or an easy dinner reheat!

Sweet potatoes are a nutritious complex carbohydrate.

They are rich in an antioxidant called beta carotene and provide potassium, manganese and vitamins B5, B6, C and E, along with pro-vitamin A. Sweet potatoes also contain soluble and insoluble fibre, which helps to satiate the most ravenous winter appetite.

LENTIL STEW Ingredients

2 cups brown lentils 4 tbsp extra virgin olive oil 1 large onion, chopped 1 celery stalk, chopped 2 leeks, chopped 4 garlic cloves, finely chopped 2 cups kale, chopped 3 large sweet potatoes, cubed 2 large carrots, sliced 425g chopped tomatoes 4 cups vegetable broth 2 cups water 1 tsp Lifestyle Food paprika 1 tsp onion power ¼ tsp Lifestyle Food Cinnamon Salt and freshly ground black pepper to taste

A satisfying meat-free option Lentils form part of the legume family with beans, chickpeas, split peas and peanuts. They are rich

in fibre, B vitamins, various minerals and phytonutrients, and can provide up to 9g of plant protein per 100g serving.

How to make it Heat olive oil in a large pot over medium heat. Add onions, celery and leeks. Cook for 4-5 minutes.

Add garlic and cook for another 1-2 minutes. Stir in the lentils, kale, potatoes, carrots, tomatoes, vegetable broth, water and spices.

Bring to a boil, then cover. Allow to simmer on medium-to-low heat for about 30 minutes or until lentils and vegetables are tender.

Lifestyle 35

lifestyle

LIFESTYLE RECIPES

SMOOTHIES SUPER SENSATIONS

Echinacea is a powerful cold and flu fighter.

IMMUNEBOOSTER SWEET GREENS SMOOTHIE Ingredients ½ cup baby spinach ½ cup kale 2 bananas, 1 frozen 1 orange ½ cup chopped mango 2 tbsp fresh lemon juice 1 scoop plant-based protein powder 2 tsp spirulina powder ½ tsp Lifestyle Food ground ginger ¼ cup Lifestyle Food hemp seeds 2 tbsp Lifestyle Food flaxseed 1 tbsp Lifestyle Food Coconut Oil 2 tbsp Lifestyle Food Coconut Cream 1-3 tsp Lifestyle Food Honey 20 drops Echinacea 36 Dis-Chem Living Fit

Coconut oil has antiviral, antibacterial and antifungal properties and may help to reduce the length of a cold or flu.

Ginger has antiviral and antibacterial properties, and contains powerful antiinflammatory phytonutrients that may help alleviate symptoms associated with colds and flu.

DETOX SMOOTHIE Ingredients 1 cup Lifestyle Food Almond Milk 1 apple ½ pineapple 2 red beets, cored 3 carrots 1 cup kale leaves 1 cup spinach leaves 1 cup purple cabbage 1 celery stick ½ cucumber 1 lemon 1 tsp Lifestyle Food Chia Seeds 1 tsp Lifestyle Food Ground Ginger Pinch of Lifestyle Food Cayenne Pepper

PLANT WELLNESS SMOOTHIE

Greek yoghurt provides an additional source of dairyderived protein and calcium.

It is also a good source of probiotics, potassium and vitamin B12.

MUSCLE REPAIR SMOOTHIE Ingredients I banana 1 cup strawberries, frozen 2 tbsp Lifestyle Food Peanut Butter 1 tbsp strawberry jam 4 ice cubes 1 cup Greek yoghurt 1 cup Lifestyle Food dairy milk 1 serving Lifestyle Food whey protein powder 1 serving glutamine powder

Glutamine plays an important role in muscle recovery, immune system function and tissue repair.

Glutamine supplements may also help to preserve muscle protein by improving your nitrogen balance after exercise.

Ingredients ½ cup blueberries, frozen 1 cup strawberries, frozen 1 banana, frozen 2 tbsp coconut yoghurt 3 tbsp Lifestyle Food Rolled Oats 1 cup Lifestyle Food Almond Milk 1 serving plant-based protein powder, strawberry flavour 1 tsp Lifestyle Food Cinnamon ½ cup ice cubes

Cinnamon contains active components that are said to improve blood sugar regulation, and have antimicrobial and antiinflammatory properties.

Lifestyle 37

lifestyle

EXPERT TIPS TO

AVOID WINTER WEIGHT GAIN

Winter is synonymous with less exercise and more food. Consuming more comfort foods, participating in fewer outdoor activities, and generally spending more inactive time indoors are major contributors to winter weight gain. This combination of factors tends to have a devastating impact on our waistlines, but there is no reason why you can’t maintain a sleek physique throughout the colder months.

We asked some of South Africa’s most respected fitness professionals and influencers for their top tips to avoid the winter weight gain this season.

40 Dis-Chem Living Fit

MAKE SMART FOOD SWAPS Healthy Girl Foods founder Andene Andene Thomson believes that smart winter food swaps will let you make your fave winter comfort foods and eat them, too!

turn your fave pancakes into protein filled delights made with oat flour instead of processed flour.

trust, or working with a professional for expert guidance.

“This way, you understand how much you need to eat and get recipe inspo as well! Whether you are craving pasta, soup, pizza or perhaps “We tend to want something sweet, to eat more in there are so many winter and often amazing betterreach for comfort for-you recipes foods. The key to and products keeping weight to choose from. gain in check for Opting for these me is preparation meals means and better-for-you you can achieve food swaps mixed your goals and with balance!” also satisfy those Andene recommends comfort food following an eating cravings!” plan that you can

WBFF Pro Bikini athlete and USN Laura ambassador Laura Danielz also believes that any successful winter eating plan requires tasty yet nutritious meals.

“The most important lesson I’ve learnt over the years is how bad sugar, processed foods and manufactured fats are for your body, which are all ingredients commonly used in most cooking and baking recipes.”

to nature as possible – if you can pick it, chase it down or catch it, then you know how it was made, and it will nourish your body.”

Now, when Laura craves something specific, she makes it, but substitutes the less healthy ingredients with better ones.

“I’ve made real disasters along the way – many dishes were completely inedible – but through lots of experimentation and trial and error, I eventually landed up with healthy variants of popular recipes that are just as tasty.”

Laura replaces these ingredients with good, natural, organic alternatives wherever possible.

“My entire philosophy on healthful eating hinges on the idea that the food you eat should be as close

“My entire philosophy on healthful eating hinges on the idea that the food you eat should be as close to nature as possible.”

For recipe ideas and inspiration, visit www.healthygirl.co.za or www.LauraD.co.za.

Lifestyle 41

lifestyle

did you know...

1G CARBOHYDRATE = 4 CALORIES 1G PROTEIN = 4 CALORIES 1G FAT = 9 CALORIES

COUNT THOSE CALORIES Reigning Biogen Face of Fitness cover model search winner Katy Allderman knows all about Katy that dreaded winter weight gain.

“It is something that all of us have personally experienced at one point or another.

Whatever the reasons behind the phenomenon, I navigate my way through winter by not depriving myself because, nine times out of 10, deprivation leads to binging!”

Katy’s advice is to eat whatever you crave, just not all of it!

“Chances are, if you crave something, nothing will satisfy you but that specific thing. So, instead of

eating a meal you don’t want and still end up eating the thing you crave, save yourself the calories and just eat the treat to begin with.”

The key to this approach is working the indulgence into your daily calorie intake.

“When satisfying those winter comfort food cravings, we often pretend we didn’t eat it. We go into denial and eat in secret.

In doing so, we often don’t log those calories. It’s okay to eat that chocolate to satisfy your craving, but just make sure to include it in your daily intake.”

If you plan your daily calorie intake correctly, you’ll know how that indulgence impacts your diet and can adjust accordingly.

“This planning lets you include a little treat here and there, while keeping within your calorie count for the day.”

include a little treat here and there 42 Dis-Chem Living Fit

FIND THE BALANCE Amateur Olympia Champion and NPLsponsored Arnold athlete Arnold Vosloo has a simple piece of advice to keep the winter weight at bay.

“Prioritise the meal in front of you.

This means eating your protein and vegetables first and carbohydrates last.

Applying this advice ensures you fill up on the most important and essential nutrients first, leaving less space for all those carbohydrates.

It also allows sufficient time for your stomach to signal your brain that it’s full, which will minimise overeating.”

Men’s Physique competitor and Evox-sponsored athlete Mickael Davis boils down the issue to Mickael a simple equation.

“Generally, you gain weight when you eat more calories than you burn.”

And the combination of lower activity levels in winter and an overconsumption of calories tends to make this equation even more unbalanced.

“I always aim to prioritise nutrientdense whole foods and keep the treats to a minimum.

Whether I grab lunch with friends or enjoy dinner with family, I fill half my plate with a variety of vegetables and fill the remainder with a moderate amount of protein and carbohydrates.”

People also tend to drink less water in winter, and thirst can sometimes feel like hunger pangs.

“Ensure you stay wellhydrated with water, or a suitable drink. I use Evox Alpha Amino Elite to manage my hunger pangs and avoid mistaking thirst for food cravings.”

ddy

#gymbu

AN EXERCISE BOOST

head out for a run...

The other part of the equation relates to burning sufficient calories.

“When it’s chilly outside, the last thing I want to do is lace up my jogging shoes for some early morning cardio on a empty stomach. But I never let winter stop me from being active!”

Instead, Mickael moves his evening weight session to the morning to get his daily training done.

“If you still struggle for motivation, find a gym buddy who can hold you accountable, and will encourage and motivate you to push through winter.”

Ultimately, though, these principles can help you stick to your weight-loss goals all year long.

“After all, healthy choices aren’t seasonal. They’re habits you build every day, and today is a great day to start,” suggests Mickael.

Armed with these tips, there is no reason why you cannot enjoy an energised and healthy winter season. Remaining disciplined and mindful of your fitness goals and the way you eat will ensure that you step into summer looking sleek and feeling fantastic. LF

Lifestyle 43

Q&A

ASK THE PROS

Why do I constantly regain weight after a diet? It is so frustrating!

Stephanie via Facebook

when calories are withheld to the point of hunger, the body becomes flooded with hunger hormones

F

or many people who embark on a weight-loss journey, months of hard work and dedication are often undone when their diets end due to rebound weight gain.

Putting back all the weight you lost (and more!) has become synonymous with restrictive dieting approaches. These unfavourable outcomes typically lead to yo-yo dieting as people simply perpetuate the cycle in an attempt to lose the weight they regained. But the outcome seldom, if ever, differs.

REAL-WORLD EVIDENCE

Widely available stats suggest that about 80% of people who find temporary weight-loss success from dieting regain all or more of what they initially lost within 12 months For instance, researchers at UCLA determined that dieting is a consistent predictor of weight gain. Up to two-thirds of people included in 31 long-term studies 44 Dis-Chem Living Fit

In a weight loss study, researchers concluded that “the more people engage in dieting, the more they gain weight in the long term”.

reviewed as part of a meta-analysis regained more weight than they lost. A mere 5% of people who lose weight on a crash diet will keep the weight off, according to data from Stanford University.

To further illustrate this propensity to regain weight after a diet, a 2011 study conducted on more than 2,000 sets of twins from Finland showed that the twin who embarked on just one intentional weight loss episode was two to three times more likely to become overweight, compared to their non-dieting counterpart.

Furthermore, the risk of becoming overweight increased in a dose-dependent manner with each diet. The study results indicate that dieting itself, independent of genetics, is significantly associated with an increased risk for weight gain.

Researchers concluded that “the more people engage in dieting, the more they gain weight in the long term.”

MORE THAN MENTAL The biggest reasons that many people regain weight after a diet is their failure to change their lifestyle habits.

1

Severe calorie 2 restriction is

also unsustainable and produces diminishing returns the longer you stay in a calorie deficit.

Furthermore, physiological changes occur after weight loss that drive your desire to eat and regain weight, including changes in appetite-regulating hormones like ghrelin and leptin.

3

Consequently, significant weight loss makes it harder to resist calorific or highcarb foods and overeat. And the more people diet, the stronger these impulses tend to become.

This basically means that the process of dieting itself increases your body’s propensity to gain weight, a response that scientists have termed “dieting-induced weight gain”.

Hunger is an extremely powerful impulse as it is hardwired into our subconscious as a survival mechanism. While various psychological reasons trigger the impulse to eat, the hunger we experience after restrictive dieting serves a specific physiological purpose, as demonstrated in numerous studies.

WEIGHT HOMEOSTASIS At its most basic biological level, your brain interprets the dieting process as starvation. It will therefore initiate processes that place your body in ‘survival mode’.

AVOID THE REBOUND WHAT HAPPENS IN SURVIVAL MODE? Your metabolism slows and you experience food cravings, which serve as important physiological processes aimed at survival.

THE SCIENCE: A landmark study published in the Journal of Advanced Nursing Practice in 2013 looked at “promoting homeostasis (a state of equilibrium or balance) to avoid rebound weight gain in yo-yo dieters”.

The study uncovered “a host of orexigenic (appetite-stimulating) and anorexigenic (appetitesuppressing) hormones working to keep a stable healthy weight”.

This basically means that when we deplete stored energy – glycogen, body fat and, to a lesser extent, muscle – through dieting, we experience a compensatory effect to replenish these lost stores. This process is characterised by intense hunger and overeating.

The study also highlighted other compensatory mechanisms that lead to rebound weight gain, including involuntary responses to hunger that lower metabolism, reduce thyroid hormone production and increase fat cell production.

This led researchers to state in their paper that “weight homeostasis resists weight loss, not willpower”.

They also explained that weight homeostasis is a process that aims to “err on the side of resisting ‘starvation’ over the promotion of weight loss ... when calories are withheld to the point of hunger, the body becomes flooded with hunger hormones. The hungry individual is spurred to eat, and thus eats a lot. Eating in response to hunger is a voluntary way to replenish lost energy stores.”

Lifestyle 45

Q&A

HUNGER HORMONES

Our primary hungerstimulating hormone is ghrelin.

When you restrict food intake or rapidly lose weight, your body secretes more ghrelin.

In addition, leptin production decreases, which is the hormone that signals satiety.

In an effort to prompt higher food intakes during and after a diet, your body develops a tolerance to appetite-suppressing hormones over time, but we never develop a tolerance to appetite-stimulating hormones.

As a result, these hormones can stimulate feelings of hunger indefinitely.

THE SCIENCE: A study published in the New England Journal of Medicine found that these hormone levels can remain altered for up to 12 months after a diet. This chronically altered hormonal state makes it extremely difficult to resist the urge to eat to maintain your post-diet weight and body composition.

Studies indicate that muscle fibres in dieters burn up to 25% fewer calories during exercise than those found in a person who maintained their weight.

46 Dis-Chem Living Fit

FEELING LIKE IT’S A LOSING BATTLE?

what it means METABOLIC SLOWDOWN And in an effort to preserve energy stores, your body will also down-regulate your metabolism. Studies conducted at Columbia University show that the associated metabolic slowdown means

people must eat around 400 fewer calories a day after a diet than they did before starting it.

Your body also becomes more fuel-efficient following periods of calorie restriction – studies indicate that muscle fibres in dieters burn up to 25% fewer calories during exercise than those found in a person who maintained their weight.

A 30-gram serving of dark chocolate can contain up to 150 calories.

All of these processes work together to tell your brain you’re hungry and ensure that you don’t stop eating until you have regained the lost weight, and then some. Technically, the body works to resist weight loss as much as possible, while prompting weight gain.

The good news is that you can prevent rebound weight gain.

You first need to establish a new sustainable lifestyle that includes healthful eating habits and regular exercise, then reprogramme the way you think about food.

Increasing your protein intake may help. A study published in the American Journal of Clinical Nutrition showed that participants who ate a highprotein diet and used portioncontrolled meal replacement supplements were less likely to experience rebound weight gain.

Researchers attributed this effect to the increased satiety that high-protein meals create, along with a modest increase in energy expenditure.

Most importantly, avoid overly restrictive diets or excessive exercise – they are generally unhealthy and unsustainable methods to lose weight and keep it off. LF

1

2

3

lifestyle

Herbex sparks a

A RETURN TO HEALTHY LIVING While Victoria Ombango was studying in South Africa, she received distressing news from her family in Gabon.

“My dad was diagnosed with type 2 diabetes in 2015. It was a shock for me because I realised that I carry the genes that predispose me to this lifestyle disease and a higher risk of obesity,” she explains.

SHE LOST

10KG

Weighed down

Victoria’s lifestyle was already unhealthy at the time. She realised that if she didn’t change the way she lived, she would also get diabetes in her forties, just like her dad.

75kg VICTORIA’S JOURNEY

48 Dis-Chem Living Fit

65kg

“And I suffered from back, knee and ankle pain due to my weight. Worse still, I had low self-esteem and I couldn’t dress like I wanted to. Everything I wore was always tight! And I could not wear jeans, especially European-style pants.”

Victoria also links her recurrent illnesses and infections to her poor health and excess weight.

Time to transform

Ultimately, her dad’s diagnosis was a wake-up call. Victoria decided to start her weight-loss journey in September 2015, which is when she discovered Herbex products.

“I tried Herbex Attack the Fat when I started my transformation. I paid careful attention to what I ate by eliminating processed foods and reducing my sugar intake, and I cut out junk food and alcohol.”

The Herbex products helped Victoria manage her cravings and she was soon losing weight and keeping it off. “My digestive problems also disappeared!” she adds.

Lifestyle 2.0

Victoria’s daily routine now includes healthy eating and exercise every day.

“I wake up and eat a healthy breakfast with tea – Herbex honey tea is my favourite. I choose my groceries wisely, opting for healthful ingredients like fresh veggies, and I cook most meals at home.”

She still enjoys an occasional cheat meal but no longer stresses about how it will impact her. “It is now part of a balanced lifestyle.”

Life-changing experience

Victoria recalls that the people around her didn’t always understand why she wanted to lose weight and change her lifestyle.

VICTORIA’S JOURNEY

“But losing weight has completely changed my life. I’m a new person and my transformation has opened many new doors for me.

I no longer get sick all the time and my chronic pain is gone.”

More importantly, Victoria regained her self-confidence. “I’m more sociable. More guys approach me now and I’m more confident in my relationships knowing that I won’t be judged for my body. I feel sexy now.”

And Victoria no longer needs to visit the fitting rooms to see if a pair of jeans will fit. “I can wear everything I couldn’t wear before, including slim pants, dresses and shorts.”

Victoria says choosing to change her lifestyle with help from Herbex was one of the best decisions she ever made.

“I CAN WEAR EVERYTHING I COULDN’T WEAR BEFORE, INCLUDING SLIM PANTS, DRESSES, JEANS AND SHORTS.”

Paying it forward

She is now working towards her personal training certificate to help others regain their bodies and self-confidence.

“I’m a business management graduate but I’ve found a passion for fitness. Becoming a personal trainer will allow me to help other people with their fitness journeys.”

Victoria started her health and fitness crusade at home by trying to convert her family to a healthier lifestyle.

“It wasn’t easy to convince them about the importance of eating clean and changing their unhealthy habits, even though my dad already suffers from diabetes.”

She has since expanded her reach with the launch of her online slimming program OBVFit, which gained momentum since COVID-19 as more people look to lose weight at home.

“I assist, motivate and encourage people to live a healthier life through the platform by encouraging them to reconnect with healthy habits.”

To date, Victoria has inspired more than 150 people in Gabon by sharing her weightloss journey and sharing her online slimming program. LF

This unregistered medicine has not been evaluated by the SAHPRA for its quality, safety or intended use.

Lifestyle 49

lifestyle

LIFE IN THE FIT LANE WITH LISA RALEIGH

GET YOUR KIDS

50 Dis-Chem Living Fit

T

he data is in!

Lockdown restrictions have created another pandemic that is disproportionately affecting our children.

Numerous research papers confirm that kids are moving less and spending more time on screens.

Stringent lockdowns exacerbated existing issues around regular daily activity levels among children, who spend over three hours a day looking at screens, excluding time needed for school work, according to the 2018 Healthy Active Kids South Africa report.

“Many schools no longer make physical education and extramural sports compulsory,” explains

health and fitness expert, Lisa Raleigh.

“And all sporting and extra mural activities abruptly ended in March 2020,

which meant our kids became more inactive than ever.”

As a result, many young people failed to meet the recommended 60 minutes of daily exercise during the 2020 academic year, according to figures from Sport England’s Active Lives survey.

Other findings indicate that almost a third of all children in the UK (2.3 million) were classed as ‘inactive’ due to lockdown restrictions.

Experts worry that these short-term changes in physical activity and sedentary behaviour in reaction to COVID-19 may become permanently entrenched.

Health implications

A lack of sufficient activity and more sedentary time can lead to various health issues, including increased risk of obesity, diabetes and cardiovascular disease in children.

Already, one in eight children in South Africa is classified as obese, according to Professor Rina Swart from the University of the Western Cape.

“Kids aren’t burning off as many calories every day, yet they continue to consume the same amount or more. This is causing weight gain, which can affect their self-confidence,” elaborates Lisa.

Knock-on effects

Parents must also consider the knockon effects related to more sedentary lifestyles among children, she cautions.

“Less activity and more screen time negatively affects sleep quality as kids don’t get as tired at night. As such, falling asleep and staying asleep become major issues.”

This lack of exercise and poor sleep can cause hormonal imbalances, which could eventually result in other health and developmental issues.

“Inadequate activity levels can result in bone loss and poor muscle development.

LIVING FIT

GET YOUR KIDS LIVING FIT IN LOCKDOWN Lifestyle 51

lifestyle

“Younger children also need regular activity to develop crucial neural pathways that affect their physical development, including coordination and proprioception,” explains Lisa.

And without an outlet to burn off adrenaline and expend energy, kids can become anxious. “This tends to manifest as an emotional issue for older kids and a physical issue for younger kids,” she adds.

Parents must take charge

While most people are struggling to find balance amid the pandemic, parents must make a concerted effort to get their kids active, believes Lisa.

“Unless you were an active family before the pandemic, you need to really make an effort to get everyone in the family active in some way on a daily basis. The responsibility now rests squarely on parents’ shoulders, not the school or aftercare.”

However, changing entrenched habits can prove challenging. Many parents will likely experience resistance to any suggestion that promotes more outdoor activity and less screen time.

“Parents must uncover the motivators that will get their kids moving every day. Understand your child and what motivates them to get moving. Perhaps it’s an incentive or reward. Others will respond to a goal-oriented approach, so sit down and set goals with and for your kids.”

When it comes to goal-setting, Lisa cautions against any weight-related focus. “Never make it about weight or your outward appearance because this approach tends to complicate the issue.

Focus on health and the other benefits, like improved fitness, better emotions and less stress and anxiety.”

In Lisa’s experience, when parents implement a holistic approach that aims to create a healthy and balanced individual from a physical and psychological perspective, parents tend to realise the best outcomes.

52 Dis-Chem Living Fit

“

Lisa’s words

Without an outlet to burn off adrenaline and expend energy, kids can become anxious.

“This tends to manifest as an emotional issue for older kids and a physical issue for younger kids”

The Ace 3 is waterresistant to 50m and offers a long-lasting battery life of up to 8 days.

THE FITNESS FIX It is ultimately up to parents to set the example and get the family active together.

“Children look to us to set goals and get active. They won’t necessarily take the lead on physical activity,” states Lisa.

This can be as simple as a daily walk around the block or in the park to introduce a healthful habit into their daily routine.

“With more facilities now open, parents can also organise active play dates over weekends or during school holidays.”

Mix fun with fitness

Temptation bundling is another effective tool to get kids active.

“Combine something they enjoy, like music, with an activity they are less enthusiastic about, like exercise. Dancing to YouTube videos is a great way to combine music and movement. Caleb Marshall, known online as The Fitness Marshall, posts great dance workouts.”

Gamification is another powerful tool at our disposal. A wearable device that tracks steps and active minutes turns daily activity into a game as the device rewards kids for reaching daily targets and goals.

“My Bella loves her Fitbit Ace 3.

She is so focused on completing the circle to get the on-screen reward. We also celebrate the achievement and her desire to get active to reinforce the importance of regular physical activity for her health and development.”

Lifestyle 53

lifestyle

Focus on food And don’t neglect to focus on your child’s diet. Takeaways and convenience foods have become more pervasive during lockdown as parents juggle home schooling and work-from-home commitments, which leaves less time for healthy food prep.

“While parents are doing the best they can in the circumstances, 4 of their 5 meals a day must be as good as they can be,” stresses Lisa.

“Opt for good natural ingredients whenever possible and make an effort to cook at least one meal a day.”

In this regard, what you keep in your home matters. Eliminate refined sugars and processed foods as much as possible. Include predominantly whole, natural foods in your shopping list.

“Cook and prep on weekends and freeze

54 Dis-Chem Living Fit

for the week ahead if things get hectic or kids are home for the holiday. This will ensure you have the right quick-prep meals available for those busy days.”

Portion control matters too, as does the cooking methods you employ. “Reducing 200

calories a day from your diet can stimulate weight loss. Grill, bake or air fry as often as possible to reduce a meal’s fat content,”

recommends Lisa.

And don’t make it easy to snack on junk by keeping these foods in the pantry cupboard. “Kids can only eat what you provide in the house, so give them healthy alternatives.”

It is also important to use every opportunity to educate your children about the importance of proper nutrition.

“Teach them to respect their bodies and their health. For example, I share tips with my teenagers about how to make better food choices, like eating the bun or the fries with a burger, but never both. It’s an easy and uncomplicated way to manage their carb intake without creating neurosis around food.”

Lastly, aim to sit down for at least one meal a day. “Make it a time for the family to connect amid all the madness,” concludes Lisa.

RECIPE IDEA Breakfast oat cups Makes 12 oat cups INGREDIENTS 2 scoops Biogen Super Scoop, Very Berry or Raw Cacao flavours 2½ cups Lifestyle Food rolled oats 1 tbsp Lifestyle Food cinnamon 1½ tsp baking powder A pinch of salt 2 tbsp Lifestyle Food chia seeds 1 egg 1¼ cup Lifestyle Food almond milk 2 bananas ¼ cup apple sauce ¼ cup Lifestyle Food honey 1 tsp vanilla essence Optional toppings: Sliced strawberries, blueberries, raisins, chopped nuts or seeds.

HOW TO MAKE IT Preheat oven to 180° and spray a muffin tray with some cooking spray and fill the muffin tray holders with cupcake liners. Add the egg, bananas, apple sauce, honey and vanilla to a blender or food processor and blend until mixed.

In a separate bowl, add the

Super Scoop, oats, chia seeds, cinnamon, baking powder, and salt. Whisk together. Fold the wet ingredients into the dry ingredients. Lastly add the almond milk and combine.

Spoon into the prepared muffin tray and top with the optional toppings. Bake for 25 to 30 minutes.

Make fitness fun for kids with the new Fitbit Ace 3 According to a study* funded by the World Health Organization (WHO), childhood inactivity has become a global epidemic.

Findings suggest that four in five 11- to 17-year-olds around the world don’t get the minimum recommended amount of daily physical exercise to benefit their health.

Evidence-based recommendations state that children need 60 minutes of moderate-to-vigorous exercise a day from the age of 5 for good health and optimal physical and mental development.

Yet, 84.7% of girls and 77.8% of boys around the world got too little physical exercise during the period under review in the research.

A technology solution One way to motivate kids to get active and move more is with technology. The new Fitbit

Ace 3™ activity tracker, which is suitable for ages 6+, makes fitness fun for the whole family with motivating challenges and activity tracking.

The Ace 3 is water-resistant to 50m and offers a long-lasting battery life of up to 8 days.

Full of features

The Ace 3 lets you know if kids are getting the rest they need with its sleep tracking feature. Bedtime reminders and alarms also help to establish and maintain beneficial sleep routines.

Wireless sync connects the Ace 3 to more than 200 Android and iOS devices so parents can get a full picture of their kids’ health and wellness.

Kids who own a smartphone can also get call notifications on their wrists when synced with compatible devices.

The timer and stopwatch features, available from a kid’s wrist, can guide homework time, any “race you to the end of the block” invitations and more.

Parental control

Parents can use the app to set on-wrist reminders for kids to move and stretch their legs if they’ve been sitting still or are inactive for too long.

Parents can also set up a family account and create child accounts with Parent View to easily review their child’s activity and approve their connections.

Parents have the option to set up accounts for their kids and enable Kid View, where kids 6+ can see their stats, badges and clock faces.

*Study published in January 2020 in The Lancet Child & Adolescent Health: Global trends in insufficient physical activity among adolescents: a pooled analysis of 298 population-based surveys with 1.6 million participants.

Fun incentives With virtual badges, animated

clock faces and personalised avatars, kids have added motivation to engage with the device and platform to get moving with the family and find ways to compete against their friends.

Kids can see their key activity stats for the day from the device on their wrist – no need for tablets or smartphones. This instant feedback can help them stay informed while they’re on the go.

And with a sleek, streamlined design and backlit display, it’s easy for kids to navigate and see these informative stats. LF

The Fitbit Ace 3 is available from selected Dis-Chem Pharmacies and online in Cosmic Blue / Astro Green and Black / Sport Red colourways.

Lifestyle 55

lifestyle

MOM’S AMAZING TRANSFORMATION EARNS HER TOP SPOT IN THE USN BODY AND LIFESTYLE MAKEOVER CHALLENGE

SHE LOST

10KG in 12 weeks

‘THE’ 12-WEEK MAKEOVER P REGNANCY AND MOTHERHOOD ARE LIFE-CHANGING EXPERIENCES BUT THE DEMANDS THEY PLACE ON YOUR LIFE AND BODY CAN ALSO TAKE THEIR TOLL. Julette Cordier was 34 years old when her first daughter joined the family. “I gained 25kg over the course of my first pregnancy but managed to lose all the weight by eating properly.”

Family first

However, the new commitments of motherhood meant Julette was never able to get back to a regular exercise regimen.

“As a full-time working mom, all my spare moments were spent with my newborn and new family.”

56 Dis-Chem Living Fit

“With two little ones in my life, there was even less time to train. Or so I kept on telling myself.

And her family expanded again in 2018 when she fell pregnant with her second child.

“I was 36 when our second daughter arrived in January 2019.

I gained 30kg over the course of my second pregnancy but I again managed to lose most of it by focusing on my diet.”

Julette breastfed both daughters for 18 months and dedicated every spare moment to her family.

“With two little ones in my life, there was even less time to train. Or so I kept on telling myself.”

JULETTE’S BMC STACK:

USN BlueLabTM Whey

“I hadn’t exercised since 2016 before I fell pregnant for the first time. But I was rapidly approaching 40 and needed to make a change.”

The fact that the country had been in lockdown since March 2020 made her return to training more challenging.

“We were working from home full time and had easy access to food all day. The kids were also at home. I had all the excuses in the book to postpone making a change, or delay it and continue on the trajectory I was on. But I wanted to be healthy again.”

wow!

AFTER

Step-by-step guide

That’s when Julette came across the USN Body Makeover Challenge.

More ‘me’ time

When Julette stopped breastfeeding her youngest daughter in August 2020, she decided that it was time to do something for herself.

RE BEFO

USN All9 Nova USN Lipo X

“I started in September 2020 and decided to enter because I reckoned it would be a good starting point to create healthy eating habits and get back into a training routine with a guided plan.”

Julette started training at home using the athome workout guide from the USN Body Makeover website.

“I thought that training from home would be a challenge, but it turned out to be a blessing in disguise as I could easily fit my workouts into my busy schedule when time allowed as I didn’t have to travel to gym.”

She was also concerned that her children would create a challenging environment, but those concerns quickly evaporated.

“They actually turned out to be my biggest supporters. They joined in on the HIIT workouts and now eat broccoli because they want to be as strong as their mom. In the end, it was a win-win situation for everyone!”

Lifestyle 57

lifestyle

Quick facts FAVOURITE HEALTHY DISH

FAVOURITE TRAINING MOVE OR WORKOUT HIIT full-body workout

TOP DIET TIP

Select an eating plan that can form the foundation of a healthy lifestyle.

Anything that’s too restrictive will not be sustainable in the long run. Strive for progress and not perfection.

58 Dis-Chem Living Fit

“ You can be

your worst enemy or your best friend. It’s up to you to decide.

“

Chicken on the braai with a salad

Everything you need Julette says following the USN Body Makeover guide was a convenient and easy way to change her lifestyle and transform her body.

“The easy-to-follow 12-week guide takes you through the eating and training plans step by step, which makes it possible for anyone to follow. The approach is also based on sound principles. I knew that if I simply followed the guide, I would achieve success.”

According to Julette, making small, daily changes in this way ultimately adds up to big results.

“You can be your worst enemy or your best friend. It’s up to you to decide. I saw a quote by James Clear that says ‘Rome wasn’t built in a day but they were laying bricks every hour’. If you commit to this approach by

investing in yourself and taking the time and make positive changes every day, no matter how small, you will succeed.”

Beyond the physical changes, going through this transformation has changed other areas of Julette’s life as she now has more energy and self confidence.

“This journey also instilled positive habits in the whole family. Even the kids join in on the workouts and they enjoy them.”

Julette now plans to refocus her efforts on gaining lean muscle mass.

“I followed the intermittent fasting eating plan during the challenge to help me lose body fat. Going forward, I will increase my meal frequency to five smaller meals throughout the day, rather than eating between 12 and 8pm, to add some lean muscle.” LF

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lifestyle

FITNESS FOR TWO A GUIDE TO TRAINING TOGETHER AS A COUPLE Photo by James Patrick, jamespatrick.com

60 Dis-Chem Living Fit

K

urt and Deanna Mangum II are the husband and wife duo behind CoupleyFit™.

Before they married in 2016, the couple wanted to create a lifestyle brand centred around health and wellness that advocates for couples to feel better together.

Kurt has a Master’s degree in Sports Science, and Deanna is a certified nutrition and wellness consultant and transformation specialist, which offered the perfect combination to start such a unique fitness and lifestyle consultancy.

How do you structure your training as a couple that trains together?

“Couples who exercise together, stay together.”

A UNIQUE APPROACH This dynamic married couple now lives in Phoenix, Arizona in the USA, where Kurt works as the Head of Business Development for the International Sports Sciences Association (ISSA), while Deanna works on CoupleyFit™ full time.

“We created our own approach to physical health, which we refer to as S.W.A.N.™ (Sleep, Water, Activity, Nutrition).

But we soon noticed that if clients were not feeling better emotionally, mentally and spiritually, their physical development and health would start to fall short,” explains Deanna.

“We realised that true health requires focus on multiple fronts, not just one aspect of health. And it is this whole-person approach that delivers true lifestyle transformations,” adds Kurt.

The couple now focuses on developing mental and emotional health, alongside physical health, with their clients, and getting couples to train together is a great way to achieve all three objectives. We caught up with the CoupleyFit™ team to find out why people often say that couples who exercise together, stay together.

What makes a partner or spouse the ideal gym buddy?

In our opinion, it is the accountability, motivation and connection they provide.

Living with someone provides baked-in accountability – when one partner doesn’t want to train, the other can encourage them to get off the couch and out of their PJs.

That intimate connection you have with your spouse, your shared desire to improve, and committing to your shared fitness goals is the motivation and accountability we all need on our journey to feel better together.

Lifestyle images by MJD Photography I_mjdphotography

Our training structure is all about feeling better together! At the beginning of the month, Kurt creates the workout routines for us with modifications to reps and weight that fit our individual fitness goals.

Weekday workouts are specialised sessions that incorporate push and pull exercises to build strength.

However, Kurt adds in more upper body workouts like chest and biceps, while I incorporate lower body movements with an emphasis on glutes.

We also like to incorporate bodyweight movements that we can do together, such as squats, push-ups, dips and pull-ups. We make modifications along the way based on our individual goals. As former athletes, we have incorporated new ways to train together such as yoga, walking, biking, hiking and, recently, stand-up paddleboarding

ICOUPLEYFITT Lifestyle 61

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What are the benefits of couples training together from a health and fitness perspective?

One shared benefit of training together is a mutual commitment to understanding the importance of physical activity in a relationship.

When partners are committed to creating a healthier lifestyle, getting active becomes more about the health benefits than personal preferences.

When couples train together, they help to lower their risk of cardiovascular disease, improve weight management, enhance their quality of sleep, alleviate joint pain and stiffness, and relieve stress and anxiety.

And what are the benefits of couples training together from a relationship perspective?

There are many benefits.

For starters, a mutual commitment to training together increases your odds of staying committed and succeeding at your fitness goals. On those days when one person doesn’t want to go to the gym or finds an excuse (we’ve all been there), a pep talk from someone who knows you well helps to hold you accountable and motivates you to get up and active.

62 Dis-Chem Living Fit

How does exercising together strengthen other areas in your lives?

Exercising together allows us to work as a team. Growing stronger together in the gym built our resilience to adversity, and learning how to communicate during some of our most challenging workouts and leaning on each other for support helps to boost our mood, keeps our energy levels high and helps us become better versions of ourselves, especially when faced with adversity.

“

There is no better feeling than when you and your partner start to make progress, see results, feel better, and grow stronger together!

That feeling of happiness reignites passion, and the emotional bond shared becomes stronger when someone you love and care for succeeds alongside you.

Why else should couples train together more often?

For various reasons. For starters, the endorphin release that comes with training together can enhance intimacy. As you both reduce stress and improve self-esteem, your relationship will flourish. But one of our favourite reasons to train together is the regular massages! No one kneads your muscles after those hard training days better than the person you love.

What are the unwritten rules about couples training together, in your experience?

We always advocate for compassion. Selfcompassion and compassion for your partner are critical when it comes to training together as a couple. Often, we see couples who want results fast or have different training styles. This can lead to miscommunications, frustration and even arguments if compassion does not sit at the heart of your approach.

Always remember, you’re both there to feel better and reach your goals, but it takes time! Positive reinforcement is a powerful tool that couples can use at any time to comfort their partner. Giving a high five, offering praise, giving a hug or a kiss, clapping, and cheering for your partner are all ways you can motivate and keep compassion at the heart of feeling better together!

How much planning, discussion and possibly, compromise goes into creating training plans?

We have found that analysing our fitness goals at the beginning of the month and creating a plan that will help us reach them is the most efficient way to plan our workouts.

We create a five-day gym plan that alternates targeted muscle groups. As we increase our strength each week, we increase our weight and reps.

We utilise a shared calendar and schedule workout times based on our weekly availability.

Although we cannot work out together every day, we aim to train together at least 2-3 days a week for the accountability and motivation these sessions provide.

And for those jam-packed days, a walk along our local canal is our go-to activity.

We’re also firm believers that preparation for tomorrow starts the night before. After we wrap up work, we lay out our workout outfits, socks and shoes. Next, we head to the kitchen to pack our Ora Organic Pre-Workout powder, a water bottle and headphones, and place our bags by the front door.

Each step we complete the night before removes a barrier we may potentially face in the morning. Now the gym requires less thought during a busy week, and we hold each other accountable along the way – it’s a win-win!

Growing stronger together in the gym built our resilience to adversity What challenges or complexities have you encountered as Our communication hasn’t always a couple that trains worked. There were days when one together, and how did you overcome these of us, or both of us, was feeling issues? bloated, tired or overwhelmed.

What possibly hasn’t worked well in the past for you as a couple?

Instead of being open and honest with each other about how we felt, we would hold it in until one of us had an outburst.

Not planning or scheduling our workout routines just added to the frustration and led to further breakdowns in communication. Although we apologised to each other later (you always apologise), being vulnerable and nonjudgmental helped us re-establish our communication lines, which fostered greater understanding.

While none of this happened overnight, keeping compassion at the forefront of our minds was the bond we shared to feeling better together.

For us, planning to work out in the evening or after a busy day made it too easy to put off the workout until the next day. Kurt is an early riser and prefers getting his activity done in the morning, while I like breaking up my day with a workout, so we had to learn to compromise. But over time, and with trial and error, training together becomes second nature.

At the beginning of our journey, we had different ways of working out, which led to thinking each person was right when we both were. And, sometimes, what happens in the gym doesn’t always stay in the gym. Training together and being a couple can lead to disagreements and impatience.

Still, when we learned how to communicate positively with each other and observe our partner’s social cues, we overcame simple misunderstandings.

What fills you with the most pride from your fitness journey together?

Our proudest achievement is turning our fitness journey into a business where we have the opportunity to share our passion for health and wellness with other couples. ‘Teaching what we’ve been taught by living what we’ve learned’ is our greatest pride and we can’t wait to share it with the world! LF

Lifestyle 63

HEALTH

5 HOURS A WEEK

ACCORDING TO NEW RESEARCH*, BY EXERCISING 5 HOURS A WEEK ON AVERAGE BEFORE YOUR THIRTIES, YOU COULD LOWER YOUR RISK OF HIGH BLOOD PRESSURE AFTER AGE 40.

Participants who got at least 5 hours of moderate exercise weekly had an18% lower risk of developing hypertension than those who exercised less. *Research conducted by the University of California at San Francisco’s Benioff Children’s Hospital

did you know 10,000 steps/ day is a reasonable target for healthy adults.

150

150 MINUTES OF MODERATE TO VIGOROUS PHYSICAL ACTIVITY EVERY WEEK, AS PRESCRIBED

BY THE WHO, LOWERS THE RISKS FOR SEVERE COVID-19 COMPLICATIONS AND HOSPITALISATIONS, ACCORDING TO A KAISER PERMANENTE STUDY PUBLISHED IN THE BRITISH JOURNAL OF SPORTS MEDICINE.

HEAL

FITTER = SMARTER

SEE THE: Fitbit Ace review on page 49

RESEARCHERS AT THE UNIVERSITY OF GENEVA IN SWITZERLAND TESTED CHILDREN FROM 8 LOCAL SCHOOLS AND FOUND AN INDIRECT LINK BETWEEN CARDIORESPIRATORY FITNESS AND ITS INFLUENCE ON COGNITIVE ABILITIES WHICH, IN TURN, INFLUENCES ACADEMIC RESULTS. *Results published in the journal Medicine & Science in Sport & Exercise

20

“HAPPINESS IS ENJOYED WITH GOOD HEALTH.”

FITBIT LUXE

LTH

The new Fitbit Luxe™ is a fashion-forward fitness and wellness tracker designed to help you take a more holistic approach to your health and wellness.

A NEW STUDY* FOUND THAT JUST 20 MINUTES OF HIGHINTENSITY INTERVAL TRAINING (HIIT), WHICH INCLUDES A WARM UP AND COOL DOWN, CAN IMPROVE AND MAINTAIN GOOD HEALTH, INCLUDING IMPROVED ARTERIAL HEALTH, HEART FUNCTION AND METABOLIC HEALTH. *STUDY PUBLISHED IN THE JOURNAL OF PHYSIOLOGY.

in this section EXPERT Q&A

Avoiding injuries...66

STAY HEALTHY

Six tips to boost immunity...68

SEASONAL

How you can avoid the winter blues...70

Q&A

ASK THE PROS How can I avoid illness and injury to stay on track with my training through winter?

Adelle via Instagram

M

ost of us only visit a qualified medical practitioner following illness or injury, but we could avoid many of these situations by flipping from a reactive to a proactive approach.

Preventative medicine aims to prevent rather than cure certain conditions and ailments by improving our health through diet, supplementation and exercise.

1. Food first

The cornerstone of preventative medicine is eating a nutrient-dense diet,” explains Rachel Jesson, co-author of the book Wholesome Nutrition For You. “Natural foods contain beneficial substances such as phytonutrients, vitamins, minerals, fatty acids, fibre, antioxidants and more.

Your body recognises these substances and knows how to process and assimilate them to nourish the body.”

66 Dis-Chem Living Fit

“The cornerstone of preventative medicine is eating a nutrientdense diet”

2. Frontline defences

The same principle applies to remaining healthy through winter. The best defence against illness entails proactive steps such as hand washing, minimising human contact and avoiding high-risk areas.

3. Exercise issues Regular exercise also improves health and supports your immune system. However, intense physical exertion can also create biomechanical issues. And when you impose progressively greater demands on weak and dysfunctional bodily structures, you increase your injury risk.

That’s why a proactive approach to soft tissue and joint health is beneficial. Sean Johnson, founder of the Centre for Structural Medicine in Johannesburg, explains that the niggles we ignore and allow to progress eventually add up and can lead to chronic problems.

“The body tends to build up layers of compensation or dysfunction

But simply being active and exercising is insufficient to create balance and protect the body against injury.

IS THIS YOU?

“You attribute your newlyacquired back pain to bending to tie your shoe, but the problem really started weeks or months ago with the silent increase in neural tension states”

over time, often without any pain or discomfort.”

Then, suddenly, a small, random movement causes a serious problem. “You attribute your newly-acquired back pain to bending to tie your shoe, but the problem really started weeks or months ago with the silent increase in neural tension states,” elaborates Sean.

Pain in the neck

Matthew Proctor, an internationally-certified chiropractic sports practitioner at the Sandton Sport & Family Chiropractic Clinic, affirms that pain is often the last symptom to present.

“Many patients harbour mechanical dysfunction that can result in injury without knowing it. But they only visit a chiropractor when the pain presents, or following an injury.”

Sean suggests that by taking a proactive maintenance approach to care for your body and dealing with this ‘silent’ neural tension, we could prevent many injuries.

But simply being active and exercising is insufficient to create balance and protect the body against injury.

And intense exercise can often cause more issues than it solves.

Prevention is best

“Benjamin Franklin famously said ‘an ounce of prevention is better than a pound of cure’.

Unfortunately, few people apply this philosophy to their bodies and health,” continues Sean.

He adds that it is easier to strip away layers of dysfunction as they arise than dealing with multiple layers that build up over time, which often causes additional issues in other related areas of the body.

“Modern life, with its stress, poor diet, inactivity, overexposure to devices and pollution all affect the neural tension state in your body. But a little bit of proactive body maintenance will help manage this build-up,” explains Sean.

Regular visits

That’s why periodically visiting a chiropractor and a soft tissue specialist like a physiotherapist on a regular basis, even in the absence of pain or injury, can prove beneficial.

Obviously, this can be expensive but will cost you less than dealing with a serious injury or chronic pain.

“There is no set frequency of proactive, preventative therapy sessions as requirements vary.

Considerations include prevailing activity levels, fitness and core strength, among others,” explains Matthew. LF

Health 67

health

6 tips to

BOOST IMMUNITY AVOID WINTER COLDS AND FLU

GIVE YOUR BODY A FIGHTING CHANCE TO AVOID WINTER COLDS AND FLU...

LISTEN TO YOUR BODY

Research shows that exercising during the incubation period of an infection, particularly an upper-respiratory tract infection, can actually worsen the symptoms once it becomes fullblown.

It is very important to recognise the signs of an imminent infection, listen to your body and give it time to fight off the infection before engaging in intense exercise.

AN ABUNDANCE OF NATURAL, NUTRIENT-RICH FOODS IS OUR BEST WEAPON FOR FIGHTING INFECTIONS DURING THE FLU SEASON.

68 Dis-Chem Living Fit

EAT FOR IMMUNITY

Proper nutrition is the bedrock on which we build strong immune systems. An abundance of natural, nutrient-rich foods is also our best weapon for fighting infections during the flu season.

Likewise, a poor diet will increase your susceptibility to illness. The body derives what it needs to produce and maintain the immune system by producing disease-fighting immune cells from the vitamins, minerals and other micronutrients we get from the food we eat.

A nutrient deficiency may hamper the immune system from functioning optimally. That’s why a balanced, healthful diet that contains nutrientdense fresh fruits and vegetables, particularly leafy greens, becomes more important than ever during winter.

Get your immune boosting smoothie recipes on page 36

AVOID RESTRICTIVE DIETS

Individuals who follow a restrictive diet during the flu season, be it reduced calories or limiting a food group, often become more susceptible to infections.

For instance, studies show that training in a glycogen-depleted state increases the release of stress hormones when compared with more balanced diets. One study* stated that athletes training in this state demonstrated “a greater perturbation of several immune function indices” as this enhanced stress hormone release is linked to a decrease in immune function.

The researchers suggested that “consuming 30–60g carbohydrate (per hour) during sustained intensive exercise decreases rises in stress hormones such as cortisol and appears to limit the degree of exercise-induced immune depression” and that “this practice appears to reduce some of the immunosuppressive effects of prolonged exercise”.

BOOST YOUR VITAMIN AND MINERAL INTAKE

Scientific research into nutrition shows that you can strengthen the immune system and achieve optimal immunity with an adequate supply of vitamins A, B6, B12, D and E, zinc, selenium, iron, beta carotene and coenzyme Q10.

While you’ll get most of these micronutrients from a healthful diet comprised predominantly of natural, fresh wholefoods, modern farming and high-heat cooking methods can reduce the nutritional content.

Supplementing your whole food diet with suitable highpotency vitamin and mineral products or fortified foods is an effective and convenient approach to plug any nutritional gaps in your diet.

These products will ensure that your body gets all the micronutrients it needs to support your immune system and its response to any possible infection this winter.

ADD SUPPLEMENT SUPPORT

Common supplements such as glutamine and branched chain amino acids (BCAA) are not just beneficial for muscle development. They can also help boost your immune system.

After exercise, our bodies experience a slight fall in circulating glutamine levels. As glutamine stimulates the activity of certain immune cells, a shortfall can increase your susceptibility to infection.

Studies also show that various immune cells utilise substantially more glutamine when fighting infections, but are unable to synthesise it in its original state. In these instances, your body requires sufficient diet-derived glutamine, with supplements a convenient and effective means to meet these heightened demands.

And BCAAs can help your body naturally produce more glutamine.

You can get more of these important amino acids from dietary protein sources including meat and dairy, as well as BCAA and whey protein supplements for added immune support.

Various herbs, such as echinacea purpurea and spirulina, may also provide immune system support.

For example, research suggests that spirulina can boost the production of white blood cells and antibodies that fight viruses and bacteria in your body, while echinacea may help to combat colds and flu, which can shorten the duration of an infection.

BOOST INTESTINAL HEALTH

A healthy gut with the right balance of beneficial probiotic bacteria not only helps to promote optimal digestion and intestinal health, but can also support optimal immunity.

Over the past decade there has been an explosion of research into the immuno-stimulatory properties of probiotics. For example, studies on the effects of probiotics found that their use caused circulating natural immune killer cells to return back to normal pre-exercise resting levels after exercise at a faster rate. This indicates that probiotics may be able to reduce the likelihood of infections, especially after heavy bouts of training. LF

BCAAS CAN HELP YOUR BODY NATURALLY PRODUCE MORE GLUTAMINE. Health 69

health

Adapting your diet and training to seasonal changes

AVOID THE WINTER BLUES

DO THE LONG WINTER NIGHTS AND CHILLY DAY-TIME TEMPERATURES MAKE YOU SAD? WELL, IT IS POSSIBLE THAT IT IS NOT ALL IN YOUR HEAD.

The cold and dark of winter can affect us mentally, physically, emotionally and hormonally. Some of these seasonally-linked psychological and physiological symptoms are even associated with a medical condition known as seasonal affective disorder (SAD), or seasonal depression.

While SAD is most common in climates where there is less sunlight during winter and more adverse weather conditions, seasonal changes can affect anyone.

Body and mind

The psychological effects associated with a seasonal change can include fatigue, cravings for carbs and sugar, and a lack of motivation, with more severe cases linked to SAD experiencing depression, feelings of hopelessness and social withdrawal.

Hormonally-driven physiological changes also occur during seasonal shifts which can increase our propensity to gain weight while impacting our ability to metabolise fat.

As a survival mechanism, the body’s hormonally-driven metabolism shifts to promote fat storage by blunting our insulin response during winter. This can also alter how effective we are at burning glucose for fuel.

This was helpful for our huntergatherer ancestors who had to

SAD SEASONAL DEPRESSION seasonal changes can affect anyone.

70 Dis-Chem Living Fit

survive long periods with little food. But in an era of food abundance thanks to modern agriculture and farming practices, globalised food supply chains and refrigerators, it’s an evolutionary adaptation that no longer holds much relevance in our lives.

LIGHT UP YOUR LIFE Sleep changes

Other hormonal changes can make us feel tired, sluggish and lethargic during winter, even after a solid 7-8 hours of sleep.

Our circadian rhythm – our sleep-wake cycle – shifts in winter in response to changes in hormone levels, including dopamine and melatonin.

These fluctuations can occur due to factors such as decreased sunlight exposure, which can lower vitamin D levels, and night-time hours.

Some scientific evidence suggests that low vitamin D levels can influence several different hormones, including energy-regulating hormones, mood hormones and sex hormones like testosterone, oestrogen and progesterone, because it acts as a pro-hormone in the body.

From a hormonal perspective, getting more exposure to sunlight and increasing your sleep duration slightly can naturally boost levels of the feel-good hormones serotonin and dopamine.

More exposure to sunlight can alter levels of certain moodcontrolling hormones in your brain, such as melatonin, which can improve sleep quality and regulate mood.

You can also combat seasonal depression with some exercise, a healthful diet, certain supplements and a positive mindset.

Committing to a regular training schedule through winter is an effective way to maintain your fitness and help keep that winter weight off. Exercise also releases feel-good hormones like serotonin to help boost your mood.

FOOD FIX From a dietary perspective, it is preferable to avoid refined carbohydrates and sugar because you’re inclined to crave these foodstuffs more in winter and they can affect your insulin levels and metabolism.

Eating seasonal produce is another good idea. These foods are more readily available, are often cheaper and typically ripened naturally. These fruits and vegetables will aid digestion, and provide your body with various nutrients, antioxidants and enzymes.

LF RECOMMENDS

Supplement support If you experience a deficiency in any specific vitamin or hormone, you should consult a medical practitioner for guidance. In some instances, incorporating supplements into your winter nutrition plan can make up for these shortfalls.

However, it is always best to consult with a qualified medical practitioner to address any potential deficiencies.

Supplementing with vitamin D3 is a

proven way to boost vitamin D levels in the body if you struggle to get sufficient sun exposure during the day.

Mood-boosting and sleep-enhancing products like 5-HTP may assist to alleviate certain seasonal symptoms and possibly improve your sleep quality.

And don’t forget that mindset reset! Maintaining a positive outlook during the winter months can help you make and stick to beneficial lifestyle changes. LF

Biogen 5-HTP Neuro

Bioplus Vit-ality Vitamin D3 Capsules

Flora Force Sleep

Biogen Sure Sleep

Health 71

GET YOUR TAN FROM A CAN

Stay bronzed and beautiful through winter

S

hort days, long pants and puffy jackets aren’t conducive to bronzed complexions.

Thankfully, innovative sunless tanning products and methods offer a safe and convenient solution.

Even in summer, more people are turning to sunless tanning as a safer option to sun-baked bronzing because ongoing research links prolonged exposure to UVA and UVB rays with conditions such as premature ageing and skin cancer.

For many, our quest for an allover lasting tan leads us to our local Dis-Chem, which stocks a range of self tan creams, sprays and bronzing supplements.

Various products also help to extend the life of professional spray tan applications from qualified spray technicians at local gyms and salons or those DIY at-home self tans.

Spray tans are popular because you can achieve an even, fullbody tan without any tan lines and the ingredients used in spray tan applications usually last longer than self-application tanning products.

72 Dis-Chem Living Fit

Before deciding which approach is best for you, or before making a purchase, consider the following: Determine your skin type.

An oily or dry skin will determine the formulation you should choose.

Determine your skin tone: Most ranges offer products that cater for various skin tones, from fair to medium and even darker skins. You will need to select the correct product for your skin tone to achieve a natural looking tan.

SELF TAN CREAMS AND SPRAYS

DHA (dihydroxyacetone) is the active ingredient in most sunless self tan creams and sprays. It is a colourless sugar derivative that interacts with dead skin cells in the epidermis to temporarily tint the skin.

This tint subsequently fades according to the skin’s natural exfoliation rate, as well as numerous other factors such as the frequency with which you bath, shower or swim.

FOLLOW THESE TIPS TO MAINTAIN AND NOURISH YOUR TAN THROUGH WINTER: Use complementary products such as exfoliators and moisturisers from a trusted self tan range to prolong your tan.

Avoid taking long, hot baths as this can speed up exfoliation.

Gently pat skin dry rather than rubbing with a towel.

Limit or avoid exposure to chlorinated or salt water.

BRONZING SUPPLEMENTS

Creating truly beautiful and vibrant skin also needs nourishment from within, especially in winter! Nutricosmetic

formulations to nourish and protect your skin from the inside out.

These products can complement your current self tan regimen by nourishing and supporting the cells in the deeper layers for holistic skincare.

For example, Biogen RE NU Bronzing capsules contain an advanced nutricosmetics bronzing formulation that includes natural red-orange pigments derived from beta-carotene. Combining this ingredient with antioxidants and the synergistic action of L-tyrosine may help to enhance skin pigments to give a natural and glowing tone.

PROLONG YOUR TAN

Bronzing products and supplements like Biogen RE NU Bronzing capsules may also amplify, optimise and prolong an existing tan.

Professional spray tan applications typically last for 5–10 days on the skin. This duration varies according to a person’s activities and skin type. However, with the correct care, you can maintain a self tan indefinitely.

No matter which option you choose, sunless tanning is a great way to achieve an attractive tan and an overall healthy glow through winter, without damaging your skin or putting your health at risk. LF

LF RECOMMENDS

products combine nutraceuticals and supplements in special Biogen RE NU Bronzing capsules

Sunlab Bronzed Daily Tan Airbrush Self Tan Spray

Caribbean Tan Tan In A Can Gradual B

Clarins Delicious Self Tanning Cream

Skinny Tan Gradual Tanner

Health 73

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References: 1.Harvard Health. Vitamins and Minerals. Available at: https://www. helpguide.org/harvard/vitamins-and-minerals.html. Last accessed June 2020 2. IRI MAT April 2020 3. Bioplus Vit-ality Daily Nutri-Pack. Adcock Ingram 4. Bioplus Vit-ality Omega 3 1000 mg softgel capsules package insert. Adcock Ingram 5. WebMD, what are probiotics? Available at: https://www.webmd.com/digestive-disorders/what-are-probiotics#2. Reviewed

by Sabrina Felson, MD on July 30, 2020 6. Ouwehand AC. The role of probiotics in digestive health. Nutrition and Dietary Supplements. 2015;7:103–109. 7. Harvard TH Chan. The Nutrition Source, Antioxidants.

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Each tear-off strip contains antioxidant, vitamin and mineral tablets, an omega-3 soft gel, as well as a probiotic capsule. The 30-day supply is packed in 4-in-1 strips.

Nutritional powerhouse Omega 3 provides support to maintain good health and plays a role in boosting brain and memory health4. Each omega-3 soft gel capsule contains fish body oil (sardine and anchovy), providing Eicosapentaenoic Acid (EPA) and Docosahexaenoic Acid (DHA).3 Probiotics are live bacteria and yeasts that are good for you, especially your digestive system.⁵ Common probiotics, genera Lactobacillus and Bifidobacterium, are both included in the BIOPLUS® VIT-ALITY DAILY NUTRI-PACK probiotic capsule formulation³. When ingested regularly, probiotics can assist in improving and normalising digestive health.6 Antioxidants are free radical scavengers and are also involved in mechanisms that repair DNA and maintain cell health.7 Vitamins and minerals (from A to Zinc) are a factor in maintaining good health and provide various nutrients to support a busy lifestyle. LF

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72 Dis-Chem Living Fit

4-IN-1 DAILY VITAMIN STRIP COMPREHENSIVE & CONVENIENT TEAR-OFF STRIP

DAILY NUTRI-PACK FREE RADICAL FIGHTER BRAIN & MEMORY HEALTH TOTAL GUT SUPPORT MULTIVITAMIN FROM A TO ZINC

Bioplus Vit-ality, your daily vitamin and mineral range Find me in the multivitamin aisle S0 BIOPLUS VIT-ALITY DAILY NUTRI-PACK. Each Antioxidant tablet contains: Alpha Lipoic Acid 17 mg, Lycopene 1,5 mg, Lutein [Marigold flower extract] 1,5 mg. Each Omega 3 softgel contains: Fish Body Oil (Sardine and Anchovy) 630 mg. Each Probiotic capsule contains: Lactobacillus acidophilus Co-Culture 3,75 x 109 CFU, Bifidobacterium Co-Culture 1,25 x 109 CFU. Each vitamin & mineral tablet contains: Ascorbic acid (Vitamin C) 120 mg, Dicalcium Phosphate (Calcium) & Calcium Carbonate (Calcium) 100 mg, Nicotinamide (Vitamin B3) 36 mg, Zinc Citrate (Zinc) 15 mg, Ferrous Fumarate (Iron) 14 mg, Calcium Pantothenate (Vitamin B5) 12 mg, Pyridoxine HCl (Vitamin B6) 4 mg, Riboflavin (Vitamin B2) 3,2 mg, Thiamine HCl (Vitamin B1) 2,8 mg, Manganese Citrate (Manganese) 2 mg, Copper gluconate (Copper) 1 mg, Folic acid 400 μg, Biotin (Vitamin H) 300 μg, Potassium Iodide (Iodine) 150 μg, Chromium Chloride (Chromium) 120 μg, Sodium Selenite (selenium) 25 μg, Sodium Molybdate (Molybdenum) 10 μg, Cyanocobalamin (Vitamin B12) 2 μg, Retinyl acetate (Vitamin A) 1334 IU, Cholecalciferol (Vitamin D3) 400 IU, D-Alpha Tocopheryl Succinate (Vitamin E) 30 IU. Excipients: Sugar free. Health Supplement. These unregistered medicines have not been evaluated by SAHPRA for their quality, safety or intended use. 2021040710116797. Adcock Ingram Limited. Reg. No. 1949/034385/06. Private Bag X69, Bryanston, 2021, South Africa. Tel: +27 11 635 0000. www.adcock.com

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DAILY NUTRI-PACK FREE RADICAL FIGHTER BRAIN & MEMORY HEALTH TOTAL GUT SUPPORT MULTIVITAMIN FROM A TO ZINC

Bioplus Vit-ality, your daily vitamin and mineral range Find me in the multivitamin aisle S0 BIOPLUS VIT-ALITY DAILY NUTRI-PACK. Each Antioxidant tablet contains: Alpha Lipoic Acid 17 mg, Lycopene 1,5 mg, Lutein [Marigold flower extract] 1,5 mg. Each Omega 3 softgel contains: Fish Body Oil (Sardine and Anchovy) 630 mg. Each Probiotic capsule contains: Lactobacillus acidophilus Co-Culture 3,75 x 109 CFU, Bifidobacterium Co-Culture 1,25 x 109 CFU. Each vitamin & mineral tablet contains: Ascorbic acid (Vitamin C) 120 mg, Dicalcium Phosphate (Calcium) & Calcium Carbonate (Calcium) 100 mg, Nicotinamide (Vitamin B3) 36 mg, Zinc Citrate (Zinc) 15 mg, Ferrous Fumarate (Iron) 14 mg, Calcium Pantothenate (Vitamin B5) 12 mg, Pyridoxine HCl (Vitamin B6) 4 mg, Riboflavin (Vitamin B2) 3,2 mg, Thiamine HCl (Vitamin B1) 2,8 mg, Manganese Citrate (Manganese) 2 mg, Copper gluconate (Copper) 1 mg, Folic acid 400 μg, Biotin (Vitamin H) 300 μg, Potassium Iodide (Iodine) 150 μg, Chromium Chloride (Chromium) 120 μg, Sodium Selenite (selenium) 25 μg, Sodium Molybdate (Molybdenum) 10 μg, Cyanocobalamin (Vitamin B12) 2 μg, Retinyl acetate (Vitamin A) 1334 IU, Cholecalciferol (Vitamin D3) 400 IU, D-Alpha Tocopheryl Succinate (Vitamin E) 30 IU. Excipients: Sugar free. Health Supplement. These unregistered medicines have not been evaluated by SAHPRA for their quality, safety or intended use. 2021040710116797. Adcock Ingram Limited. Reg. No. 1949/034385/06. Private Bag X69, Bryanston, 2021, South Africa. Tel: +27 11 635 0000. www.adcock.com

GYM

THE HARDEST WORKING MUSCLE IS THE HEART.

FACT

THE LARGEST MUSCLE IS THE GLUTEUS MAXIMUS.

ONE CUP

POPEYE WAS ON TO SOMETHING...

ACCORDING TO NEW RESEARCH*, EATING ONE CUP OF LEAFY GREENS A DAY COULD BOOST MUSCLE FUNCTION. Study participants with the highest regular nitrate consumption, derived predominantly from vegetables, had 11% better lower limb strength than those with the lowest intake.

WANT MUSCLE?

8-15 REPS

3%

According to the American Council on Exercise, the 8-15 rep range is the most beneficial for building muscle. Six or less provides the ideal rep range for strength gains.

YOU SHOULD BE GETTING

1.2-1.7 GRAMS OF PROTEIN

MUSCLE LOSS EVERY YEAR Sarcopenia is a natural condition that causes muscle loss as we age due to muscle cell degeneration.

PER KILOGRAM OF BODY WEIGHT PER DAY IF YOU WANT TO BUILD MUSCLE

GYM The condition becomes more common in people over the age of 50.

On average, adults lose 3% of their muscle strength every year due to muscle loss but regular weight training can slow this decline.

More muscle mass = burning more fat while resting

“PHYSICAL FITNESS IS THE FIRST NECESSITY OF HAPPINESS.”

in this section EXPERT Q&A

How to set up a home gym...78

KETTLEBELLS

Moves you should be doing...84

WORKOUTS

Access a complete workout library...96

SUPPLEMENTS

Get your dose of energy!...104

Q&A

ASK THE PROS What do I need to set up a home gym?

What will give me the most value for money?

Bondisiswe from Joburg

T

he Covid-19 pandemic forced more of us to exercise at home, either alone, with family or by joining online classes, and it seems most of us really liked it.

The world has experienced a home workout revolution over the last 18 months and more health and fitnessconscious people plan to make it a staple in their post-pandemic active lifestyles.

HOME WORKOUT REVOLUTION According to global research by RunRepeat, which surveyed 10,824 gym members from 116 countries, the pandemic-driven shift to athome and outdoor workouts will remain a firmly entrenched trend.

Based on responses, nearly half (46.67%) of all gym members globally will 78 Dis-Chem Living Fit

IDENTIFY YOUR OBJECTIVES Consider these questions before deciding what equipment to purchase:

Do you have adequate space in your home?

How often are you going to use the equipment?

What type of exercises do you enjoy doing most?

Who should you buy from?

What is your budget?

DID YOU KNOW: THE AB WHEEL IS ONE OF THE MOST POPULAR PIECES OF HOME EQUIPMENT

not return to gym. As a result, people are buying fitness equipment to train at home or outdoors. Survey respondents believe that at-home and online fitness (up 134.7%) are the best ways to achieve their goals in 2021.

Beyond the health and safety aspects associated with training at home, many people find the convenience factor alluring. And you can still see incredible results with the right approach and a few basic pieces of home gym equipment.

So what exactly should consumers look for when buying exercise equipment for the ideal home gym?

Use this guide to construct the ideal workout environment and achieve your goals in the comfort and safety of your home.

CREATING YOUR WORKOUT SPACE Identify a suitable workout area to set up your home workout zone or room. If you do not have a dedicated room, look for a spot that has enough space for your basic movements that involve a workout mat or jump rope. Outside patio areas or gardens are also ideal.

Ideally, select a space that is free from distractions and will allow you to focus on your workouts.

Whatever space you’ve got to work with, make it your own.

Pin up some visual reminders and motivational images and phrases to keep you inspired and on track.

For easy storage, buy a dedicated storage box so that, even when packed away, you know your gym is right there waiting for you.

HOME GYM MUSTHAVES:

A GOOD SOUND SYSTEM OR HEADPHONES TO GET YOU IN THE ZONE. • MOTIVATIONAL POSTERS TO KEEP YOU FOCUSED AND ON TRACK. • STORAGE SPACE FOR YOUR ACCESSORIES.

SEE THE WORKOUT ON PAGE 82

THE BASICS Decide how much you’re willing and able to spend to get started and give thought to what you want to build up to. An aerobics step, exercise mat, and stability ball are the basics used in most exercises and will give you a good foundation to start from.

ALIGN EQUIPMENT TO YOUR GOALS Building the perfect home gym is about matching functionality with affordability. Consider the exercise styles you prefer and buy equipment that lends itself to these workouts. You’ll be more likely to keep working out if you enjoy it, and the results will soon follow.

As a start, the following basic (and budget-friendly) items will let you build a comprehensive home gym and effectively target every major muscle group with various compound and isolation exercises:

CARDIO AND INTENSITY BOOSTERS

ADDING RESISTANCE To progress on movements and build strength you need to add a certain level of external resistance.

Resistance bands, mini bands, hip

bands, toning tubes, resistance loops, suspension trainer, kettlebells, dumbbells, an ab wheel and siders all assist with this.

Jump ropes and speed ropes are must-haves. For other cardio and intensity boosters a wide range of body weight exercises will do here, like burpees, jump squats and jumping jacks.

In The Gym 79

Q&A

THINK UNILATERALLY:

HOME WORKOUT GUIDELINES EXERCISE SELECTION: Use as many compound complex movements as possible. These include moves like squats and lunges.

Whenever possible, combine them with other exercises like lateral raises or curls.

Combining two or more moves into one exercise increases the number of muscles targeted with one exercise, which burns more calories per hour, while also toning and shaping more muscles in less time.

BOOST THE INTENSITY: There are two key ways to boost your workload during a home workout session – increase the resistance or increase the volume (or a combination of both). If you

have limited resistance at home, it’s time to increase the volume with more reps and sets.

When common exercises like squats require less effort to perform during home workouts, it’s time to think unilaterally – onesided exercise that is.

Bulgarian split squats, pistol squats, one-arm pull-ups, Romanian deadlifts, single-leg calf raises, one-arm pushups and single-arm kettlebell presses are all great ways to make common exercises more difficult. They will also incorporate more stabiliser muscles and require greater core stabilisation. These benefits make unilateral exercise the go-to option to keep making progress at home.

GET EXPLOSIVE: Explosive plyometric movements are a great way to take your normal exercises to the next level to keep seeing results.

Turn normal split squats or lunges into jump lunges, or take to the air with a few vertical jump squats.

You can also add in a few new exercises like box jumps or clap push-ups as suitable alternatives to traditional moves. LF

Go for quality We’re all price conscious, especially in these troubling economic times, but don’t skimp on quality to save a few bucks only to have your equipment break a few workouts in. Always invest in quality equipment upfront.

80 Dis-Chem Living Fit

INSANE CHERRY

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gym

ETTLEBELL

WORKOUT

Get better fullbody strength and conditioning and expend more energy when compared to other forms of weight training, which helps you burn more calories with every workout!

HOW TO DO IT Start with 3 sets of 6 reps per exercise until you have mastered the movements. Continue to add reps until you can perform 12 per set.

THE WORKOUT 1 Kettlebell swing 2 Single-arm clean and press 3 Goblet squat

UP THE INTENSITY

4 Lunge with pass through 5 Off-set farmer’s carry

6 Alternating one-arm swing

with pass

7 Kettlebell arm complex 8 Kettlebell windmill 9 Single-arm overhead squat With Katey Cloety ikaty_allderman_11

84 Dis-Chem Living Fit

INTENSIFY YOUR HOME WORKOUTS

KETTLEBELL SCAN ME

SEE THE WORKOUT VIDEO GUIDE.

Move #1:

Kettlebell swings

A Hinge at the hips and push back your glutes while keeping your back straight. Pull your shoulders back and down.

B Pull the kettlebell back so your hands go between your legs, until you feel tension in your hamstrings.

C Contract your glutes and hamstrings forcefully to drive your hips forward. Extend your hips, using the momentum that this movement generates to drive the kettlebell up and forward into the swing. Extend your arms as the ’bell travels up to about shoulder height. Let the kettlebell fall back between your legs and repeat the movement.

In The Gym 85

gym Move #2:

Kettlebell single-arm clean and press The clean and press movement is essential to master as it’s used in a variety of movements to lift the kettlebell overhead

A

B

A Start with a kettlebell placed between your feet.

Position your legs wider than hip-width apart, with a slight bend in your knees.

B Lower your hips and grab the handle with one hand using an overhand grip. Deadlift the kettlebell off the floor and continue to pull it up until it reaches chest level.

C

C With your elbow tucked in at your side, rotate your arm out, then press the kettlebell overhead. Reverse the movement to return the kettlebell back down to the ground to complete one rep.

Level-up your home workouts with an innovative and versatile Dis-Chem Living Fit adjustable ’bell.

’bell

A kettlebell’s unique dimensions, with its round weight, horns and handle, offers a variety of grip options. Depending on the grip used in an exercise, the kettlebell can create a longer lever arm, which requires more force to move it the same distance compared to a dumbbell of equal weight.

The handle shape also alters the kettlebell’s centre of gravity. These unique dimensions impose a unique type of resistance on the body that activates more muscles during each rep, including your deep core muscles as the body stabilises itself and controls the movement of the kettlebell.

86 Dis-Chem Living Fit

FORM TIP: Extend your

Move #3:

knees out in the same direction as your toes, which should be pointed out slightly.

Goblet squat A Stand holding a kettlebell by the horns close to your chest. Position your feet slightly wider than shoulder-width apart.

Keep your core engaged as you squat down.

B Slip your elbows between your knees.

Keep your chest and head up and your back straight throughout the movement.

Drive up through your heels and extend your knees and hips to return to the starting position.

B

A

Move #4:

Lunge with pass through A Stand upright holding a kettlebell in one hand. Step forward with your opposite foot and lower yourself down by flexing the hip and the knee of your leading leg.

B Allow the trailing knee to drop down until it nearly touches the ground. As you lunge, pass the kettlebell under your bent leading leg to your opposite hand.

Press through the heel of your leading foot and extend your knee and hip to return to the starting position. Repeat the movement on the other side in an alternating fashion.

FORM TIP: Keep

your torso upright throughout the movement.

B

A

NEVER LIFT A KETTLEBELL THAT IS TOO HEAVY TO CONTROL. In The Gym 87

gym

Move #5:

Off-set farmer’s carry

BURN MORE CALORIES WITH EVERY WORKOUT!

Clean and press a kettlebell into the overhead position.

Stand with a tall upright posture.

Using normal strides walk forward while maintaining your posture and form. Swap the ’bell over to the other arm, turn around and walk back to the starting position.

FORM TIP:

Stand tall, keep your shoulders back and avoid bending to the side.

Move #6:

Alternating one-arm swing with pass

FORM TIP: Do

not round or hyper-extend the lower back.

A

A Grab the kettlebell handle with one hand. Perform a kettlebell swing to drive the ’bell up to chest height, until your arm is parallel to the ground.

88 Dis-Chem Living Fit

B

C

B At the top of the swing, switch the kettlebell to your opposite hand.

C Allow the kettlebell to drop back down under control. Allow the kettlebell to fall between your legs before executing the hip extension to repeat the movement. Each swing counts as one rep.

Move #7:

Kettlebell arm complex B&C Curl the kettlebell up to your shoulders. Press the kettlebell overhead.

A Stand upright with your feet placed shoulder-width apart.

Hold the kettlebell on the horns with a neutral grip.

A

B

D From this position, flex your elbows to lower the kettlebell back behind your head. Press the kettlebell back up and then lower it back down to the starting position to complete one rep of the complex.

C

D

Key points to remember when training with kettlebells: Never lift a kettlebell that is too heavy to control.

If a rep goes wrong, make sure your feet are out of the way.

Never train on an incline.

Flat surfaces are best.

Ensure you have enough space around you to swing before starting.

Don’t use weight training gloves.

Be aware of approaching and parking the kettlebell – most injuries occur at the start or end of movements.

In The Gym 89

gym

Move #8:

Kettlebell windmill A Clean and press a kettlebell overhead with your right arm.

Adopt a wide stance with your feet pointing out at a 45-degree angle.

B Keep your loaded arm locked out as you push your hip out in the direction of the locked-out kettlebell. Continue to lean over until you can touch the floor with your free hand.

When your free hand touches the ground, reverse the motion back to the starting position.

A

B

Move #9:

Single-arm overhead kettlebell squat A Clean and press the kettlebell into the fully extended overhead position. Maintain alignment in your head, neck and spine, with your head up and chest up and your gaze cast forward.

B Descend into a deep squat.

Ensure your feet maintain complete contact with the floor through all phases of the squat, with an equal distribution of weight through your forefoot and heel. Press through the heel and forefoot to return to the upright position.

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A

B

endurance

SIMHLE’S SUPPLEMENT PLAN:

P

rovincial hockey player and NPL ambassador Simhle Plaatjies has used the foundation that competitive sport created to build a thriving career as a fitness professional and industry influencer.

Simhle’s sporting development started at an early age after her mom enrolled her in Playball sessions, which helped to hone her hand-eye coordination, balance, and speed and agility from the age of seven.

SIMHLE PLAATJIES

NPL Amino Burn

NPL Immune Pro+

NPL L-Carnitine Liquid 2500

LOVE FOR SPORT LEADS TO FITNESS SUCCESS

NPL Platinum Whey Protein 92 Dis-Chem Living Fit

Feeding her sporting passion

Her physical development continued on an accelerated trajectory as she played different sports and focused on improving her fitness at school. During her formative sporting development, Simhle fell in love with hockey.

“It was the culture in the sport and the sportsmanship that comes from belonging to a team that attracted me.

I also enjoy high impact sports,” explains Simhle. Her passion and commitment to the sport has paid handsome dividends as she amassed an illustrious resume.

Her hockey career highlights include winning both indoor and outdoor inter-school tournaments in Cape Town in her last year of high school, winning the elite hockey challenge in Durban while playing for Wanderers in 2018, and becoming USSA champions with Wits University in 2015.

Simhle has also earned provincial colours for Western Province and Gauteng.

A natural influencer

But it was her stint as a cast member of Top Actor Africa in 2015, where she made it to the Top 12 finalists, that helped to build her now prolific public profile.

Simhle now blends her sporting and fitness passion with her business savvy and unique appeal as a media personality, model, brand ambassador and influencer.

Her natural and organic content has also resonated with brands, which have increasingly sought to partner with her in recent years.

“I have never strategised my approach. Everything I shared on social media, I was already doing. I was simply honest and transparent about my personal journey. That’s when brands started working with me. I did get a manager much later, who then assisted me with the business aspect of it all and growth.”

SIMHLE’S TOUGHEST WORKOUT 10 sprint repeats up a steep hill Running up 46 flights of stairs with ankle weights Ab workout – 20 reps x 4 sets

Exercise ball passover Exercise ball extended crunches Exercise ball reverse crunch 3-point planks

Hooked on hockey And she still plays hockey and has spent time coaching to share her passion and knowledge for the sport.

“I usually have hockey training twice a week and a weekly hockey game. My training consists of two gym sessions a week for strength, and speed and agility work.”

Her time in the gym benefits both her body and her sporting performance as weight training improves her posture, strength and endurance. “Weight training

also reduces your body fat and increases muscle mass,” adds Simhle.

Simhle took time away from hockey during the peak of the Covid-19 pandemic to focus on strength training in the gym, upping her weekly sessions from two to 4-5 times a week.

“I add variety to my workouts with hill sprint repeats if I’m not inside the gym. I also enjoy fun activities outside of the gym like hiking and surfing which I do whenever I visit home in Cape Town.”

ISIMHLE

In The Gym 93

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Balanced eating

In terms of her diet, Simhle defines a healthful diet as a balanced eating plan.

“This entails eating smaller amounts of comfort foods and being mindful of my food and drink choices. I make sure that whatever I eat is mostly beneficial to my nutrition plan.”

Her diet typically includes fruits and veggies. “I mostly follow a pescatarian – I enjoy seafood a lot – and a plant-based diet. I have to crave chicken before I eat it, so I don’t have it often. I also enjoy a good gourmet burger when I feel like grubbing.”

Simhle’s go-to meal? “A warm prawn salad with different beans. I generally prefer quick, easy and tasty meals.”

Sound fundamentals

Simhle credits the fundamentals she learnt through sport for her success in crafting her desirable physique.

“I have never tried an approach that didn’t work when it comes to training and diet. I grew up understanding how training and nutrition work hand in hand, and I’ve always worked to find that balance.”

And Simhle believes that when you understand what benefits you and focus mostly on that, you’ll achieve success.

The other important lesson Simhle believes is worth sharing is that body types and genes are different for everyone.

“It’s another important reason to understand yourself. Ultimately, health doesn’t have a body type.

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“I love blending additional fruits and veggies with my NPL whey protein when I make smoothies.”

Quick facts: It has nothing to do with appearance. Skinnier people are viewed as healthy based on their body type, which isn’t always the case, and we can’t all get an hourglass figure.”

Moreover, Simhle wants women to know that results show at different times for everyone and there’s no quick fix. “You need to apply yourself and live it. It’s a lifestyle with no end point.”

Through her influence, Simhle wants to change this narrative around what popular culture deems as successful, attractive and acceptable.

“My greatest ambition in life is to travel and help people wherever I go, starting with rebuilding their confidence and embracing our differences.” LF

Favourite music to train to?

It depends on my mood that day. I can listen to electro, hip hop or house Favourite exercise?

Burpees and hanging barbell split lunges Favourite cheat meal? Ice cream What do you do to relax? I sleep, visit a spa, create or buy artwork or prints, or read a book. I also enjoy eating out and buying perfumes

gym

workout DOWNLOADABLE

GUIDES

We’ve gathered our top workouts you can do at home (well, anywhere really) to maintain your training momentum!

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If you’re concerned that bodyweight exercises won’t be as effective as weight training, don’t be. You can boost the intensity of any workout by applying metabolic conditioning, or metcon principles to your session. Metcon training entails working out in a highintensity and YOU CAN high-volume TRAIN TO manner, which taxes multiple TIME RATHER THAN REPS, metabolic AND ADD (energy) systems, hence PLYOMETRIC MOVEMENTS the name.

TO BOOST THE BURN AND STRENGTHEN AND BUILD MUSCLES.

DOWNLOAD

DUMBBELL CIRCUIT Dumbbell circuits are a highly effective and efficient way to train.

IN THIS GUIDE: You only need one set of dumbbells, which you use to perform multiple complex compound moves without taking any rest between stations. Training in this non-stop manner keeps your heart rate elevated to burn more calories, while also boosting fitness and building muscle and strength.

DOWNLOAD

guides

METCON BODYWEIGHT WORKOUT

METCON DUMBBELL COMPLEX Level-up your metcon training by adding dumbbells for some resistance.

IN THIS GUIDE:

In this full-body dumbbell complex workout, you’ll perform compound exercises back to back without resting between stations to deliver an outsized metabolic effect. It is one of the most effective forms of training to blast calories, improve fitness, build muscle and enhance conditioning.

DOWNLOAD

In The Gym 97

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LOWER BODY CIRCUIT Scientific evidence suggests that highintensity circuit training has the potential to deliver serious results.

IN THIS GUIDE: This type of circuit training combines aerobic and resistance stations to maximise energy output, prevent fatigue, and keep regular exercise engaging and entertaining. By keeping working intervals and rest periods short, you maintain intensity throughout the workout MAINTAIN and maximise INTENSITY its metabolic THROUGHOUT impact.

THE

SUSPENSION TRAINING WORKOUT

Suspension training systems leverage gravity and your bodyweight to deliver a challenging and effective resistance training workout for the entire body.

Training with your arms or legs in a suspended position adds an element WORKOUT of instability to every AND movement to engage core MAXIMISE ITS and stabiliser muscles.

METABOLIC IMPACT. Suspension trainers are

also portable, so you can take your training just about anywhere and perform numerous compound exercises that work multiple muscle groups across movement planes.

DOWNLOAD

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DOWNLOAD

FULL BODY BAND AND SLIDER WORKOUT Sliders and bands are cost-effective and versatile exercise tools that you can incorporate into at-home or gym workouts for variety and an effective workout.

Bands offer a low-impact form of constant resistance that develops DOWNLOAD holistic strength, while sliders let your hands or feet glide smoothly and independently over carpets or other floor surfaces to perform variations to standard core and multi-joint strength exercises, often with little or no impact on your joints.

A strong runner is an efficient and resilient athlete who can perform better, with lower injury risk.

IN THIS GUIDE: This workout includes sport-specific exercises that target important muscles and supporting joint structures that modern life and highvolume training can weaken. This training plan will improve your stability and balance, and ensure you activate the right running muscles in the correct sequence.

DOWNLOAD

PRE-RUN ACTIVATION DRILLS Activation drills are more than just a warmup. These exercises engage and activate specific muscles to prepare them for the activity to follow.

DOWNLOAD

guides

RUN STRONG WORKOUT

IN THIS GUIDE: This sequence of pre-run activation drills uses a mini band to effectively engage your running muscles – the glutes, hips, hamstrings and calves – to ensure you’re firing on all cylinders before a race or hard training session, while reducing your injury risk.

In The Gym 99

gym ANDREW EDWARD PRETORIUS IS 23 YEARS YOUNG.

He’s brimming with potential and hungry for success!

And he’s also the latest #TeamRED recruit. Watch this space!

ANDREW’S SUPPLEMENT PLAN:

RAGE Pump N.O.S pre-workout

RAGE Thermo fat burner

ANDREW PRETORIUS

Creatine Monohydrate

MEET THE CLASSIC KID WHO’S PAINTING THE LOCAL BODYBUILDING SCENE RED!

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Iso-Whey protein

Everybody starts somewhere

Shred ab session with Andrew

Quick Facts:

Naturally athletic, Andrew enjoyed playing sports in high school, but was also encouraged to place his focus on his studies.

At age 16, Andrew only wanted one thing for Christmas – his first gym membership. After receiving the ‘Gift of Gains’, he wasted no time at all stepping on stage at the Rossi Extravaganza in 2015.

Unfortunately, the experience didn’t meet expectations as Andrew did not place. While the result would’ve deterred other people, Andrew went back to the drawing board. He analysed where he went wrong and began the process of becoming the fiercely competitive athlete he is today.

So, what did he do differently?

He realised that his shortcomings were not due to a lack of effort or work ethic, but rather a lack of knowledge, specifically in terms of nutrition.

“In 2019, I decided to seek professional coaching.

That’s when Owen Dunderdale (qualified personal trainer, dietician and online fitness coach) joined my quest, which resulted in me achieving my best conditioning to date.”

Monday:

Favourite exercise: Squats, of course!

Bicycle crunches – 3 sets x as many reps as possible in 45 seconds Mountain climbers – 3 sets x 30 reps (left and right leg movement = 1 rep) Wednesday: Russian twists – 3 sets x 15 reps (1 twist, left and right side = 1 rep) Plank – 3 sets x 45 sec Friday: Cable/rope crunch – 3 sets x 30 reps Ab roller – 3 sets x 15 reps

Favourite music: House, deep house and hip hop.

Best cheat meal: All you can eat braai with steak, potatoes and salad.

Favourite way to relax: Listen to music and draw.

Most gruelling workout: Legs or back.

Fitness inspiration and icon: IFBB Pro Bodybuilder Dallas McCarver.

“The mind always fails first, not the body. The secret is to make your mind work for you, not against you”

Arnold Schwarzenegger

Joining #TeamRED A self-proclaimed perfectionist, Andrew has an unrelenting work ethic and unwavering commitment to achieving his goals, both in the gym and while completing his studies.

He believes that, “if you have given your best, regardless

of the endeavour, you will always be a winner”.

And this personal ethos aligns perfectly with Biogen’s #BeYourBest motto. “Being my best doesn’t just come at a certain time or season. It’s something that I live by, day in and day out,” says Andrew.

IANDREW_PRETORIUS

In The Gym 101

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Lean machine kitchen staples It’s no secret that abs are made in the kitchen. That’s why Andrew nails his nutritional goals with these foods: CHICKEN

EGGS

RICE

POTATOES

MIXED VEGETABLES

RICE CAKES

PEANUT BUTTER

OATS

FRUITS

Life after lockdown The rise of the COVID-19 pandemic came with its fair share of difficulties for all, especially with regard to training.

Andrew adapted his nutritional approach, sustaining his muscle mass by increasing his daily calorie intake while maintaining a relatively ‘clean’ nutritional plan, despite the temptations of lockdown comfort eating.

In true bodybuilding spirit, Andrew managed to get his hands on some dumbbells, a bench press and even built a multipurpose squat rack to keep making gains while at home.

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Since gyms reopened, it’s been back to business as usual as Andrew preps for upcoming shows in 2021 that are back on the local bodybuilding calendar.

In terms of advice for other athletes trying to make a name for themselves in the local fitness industry, Andrew says it’s important

to be consistent and don’t give up!

“If you are improving by 0.5% every day, at the end of one year, if you were consistent, you would have improved by 183%.

Now imagine your accumulated progress over a 3-year period... that’s what being your best is all about!” LF

GYM

Unchain your gains with these energising supplements

ENERGY DRINKS WE ALL NEED AN ENERGY BOOST NOW AND THEN...

LOW ENERGY LEVELS FROM A BAD NIGHT’S SLEEP, A LOW CALORIE DIET OR JUST THE RUSH OF LIFE CAN MAKE THE MOST SIMPLE ACTIVITIES SEEM STRENUOUS, BUT YOU NEED TO FIND THE ENERGY TO GET THROUGH YOUR NORMAL DAY AND STILL TRAIN. Thankfully, numerous supplements are specially formulated with a combination of effective active ingredients that can deliver an immediate burst of energy and fight fatigue when you need a lift.

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ENERGY DRINKS

STIMULANTS

What they are: Stimulants enhance alertness and wakefulness, improve your mood, boost energy levels and endurance, and help reduce feelings of perceived effort.

A popular go-to when looking for a quick energy boost is a stimulant like caffeine – it is ubiquitous and available in various forms from supplements, energy drinks or even a strong cup of coffee.

When used correctly, caffeine is a proven performance-enhancing aid and a trusted energy booster.

Caffeine exerts its effects by stimulating the central nervous system and releases adrenalin.

Caffeine also increases the efficiency with which the body metabolises fat for fuel, which can spare finite muscle glycogen reserves. This glycogen-sparing effect can boost endurance and leaves more of this high-octane fuel available for hard efforts during training.

Research shows that caffeine’s combined effects can increase time to exhaustion by as much as 18%, and increase exercise intensity by up to 24%.

You can find caffeine in various supplemental forms, or in products that combine caffeine with other ingredients, like a thermogenic fat burner, energy drink or pre-workout supplement.

Other common and widely-available stimulants include green tea extract, guarana, yerba mate or ginseng, among others.

When to take it:

Many of these substances are quick-acting, which provides an immediate boost before training or periodically throughout the day as needed.

YOUR CHOICES

Biogen

Keto Energy

Powerbar Caffeine Boost Liquid

USN Qhush

Bioplus

Energy Drink

+- 100mg caffeine in 1 cup NPL

BCAA Ultra Energy

CAFFEINE ALSO INCREASES THE EFFICIENCY WITH WHICH THE BODY METABOLISES FAT FOR FUEL

Switch

Energy Drink

What they are: As the name suggests, energy drinks provide a source of energy usually with a combination of various ingredients.

For example, products like Primal Energy Force Misty White Sugar-Free contains the amino acid taurine, which works synergistically with the stimulant caffeine to boost mental and physical energy.

You’ll likely also find other stimulants in the formulation like ginseng, which is a potent natural ingredient used for centuries in traditional Eastern medicine. It can improve cognitive function, concentration and memory, enhances work efficiency and output, and boosts stamina and endurance.

You’ll also find L-Carnitine Tartrate on the Primal Energy Force Misty White ingredient list, which offers an additional metabolic boost by improving fat metabolism, as does caffeine.

And many energy drinks include B complex vitamins, which play vital roles in energy production processes. For instance, vitamins B3 (niacin) and B5 (pantothenic acid) are vital for optimal carbohydrate metabolism, while your body needs vitamins B6 and B12 to produce energy from fats and proteins.

When to drink it:

Depending on the formulation, it generally takes 10-20 minutes for the active ingredients in an energy drink to have an effect. Always follow label recommendations as these are specific to the product you’ve selected. This high bioavailability makes energy drinks another ideal option for a quick pick-meup whenever you need it throughout the day.

In The Gym 105

GYM

PRE-WORKOUT SUPPLEMENTS Dilated blood vessels also help What they are: A to more effectively remove concentrated pre-workout is the exercise metabolites and the ideal product to deliver by-products that working explosive and sustained energy muscles generate during before hard exercise YOUR intense training. This sessions.

CHOICES may improve endurance Most pre-workout and recovery between supplements contain sets, and pushes out the energy-boosting point when your muscles stimulants to help fatigue. increase workout Many pre-workout intensity, focus supplements also contain and endurance.

Biogen substances that enhance Many products also RAGE Pump NOS focus and concentration, contain compounds like caffeine and other that boost the stimulants, which can efficiency with deliver mental and which your body psychological performance converts stored benefits. Additional fat into useable USN ingredient L-tyrosine may energy.

XTS Hyperdrive help to improve mental Including nitric focus and reduce perceived oxide (N.O)-boosting effort during training. compounds in the For example, the formulation dilates potent formulation used blood vessels. This to create Biogen RAGE effect improves Primal Energy includes multicirculation to transport Pre-Workout stage release caffeine for ingested nutrients immediate and sustained (oxygen, glycogen and energy; nicotinic acids, free fatty acids) and which contribute to the active ingredients to reduction of fatigue; working muscles (and vitamin B6, which is your brain) for energy.

NPL necessary for normal N.O Charge protein metabolism; How they work: and folic acid, which Your body naturally contributes to normal converts the amino amino acid synthesis acid L-arginine into and helps with energy N.O, which is why production. most effective preEvox And most formulations Alpha Pre-Surge Extreme workout supplements today contain additional contain arginine and/ ingredients such as amino or its derivatives, acids, which aid recovery such as arginine and support lean muscle alpha-ketoglutarate gains.

(AAKG).

Muscle Junkie Psycho Pre-Workout

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When to take them: Always stick to label recommendations related to dosing and timing. Most products are best taken 20-30 minutes prior to training for optimal results.

BEWARE DOUBLE DOSING

As supplement manufacturers commonly use similar ingredients across energy drink, pre-workout and thermogenic fat burner formulations, it is important to remain mindful about double-dosing on these potent stimulants.

Too much caffeine or an overconsumption of other stimulants can actually detract from your performance by overstimulating your nervous system. There are also more severe potential consequences to consider, such as jitters or adrenal fatigue if you continue to unwittingly consume these compounds in excess. LF

gym

NO NEED TO LET YOUR MOTIVATION LEVELS DROP ALONG WITH THE THERMOMETER.

GEARED FOR ACTION “Fail to prepare, then prepare to fail!”

While winter and early morning exercise might seem incompatible, those who prepare best tend to succeed. That means getting your gear ready the night before so you’re not rummaging through your cupboard in your pyjamas.

Investing in the right winter workout gear can also make your trip to the gym a far more pleasurable and comfortable experience.

And learning the art of layering is a helpful tip – it gives you the option to strip away clothing as you and your workout intensity hot up!

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YOUR WINTER

WORKOUT MOTIVATION GET OUT OF BED!

MAKEOVER

Those icy mornings can make it difficult to leave the warm, comfy confines of your duvet. Just don’t beat yourself up about your perceived lack of motivation. The winter weather actually has a direct impact on your mental state.

The changes to daylight hours affect our internal clock, or biorhythm, which is closely tied to exposure to sunlight. The shorter days and less skin exposure to the sun’s ultraviolet rays during the day can make you feel more tired than usual, which can make waking up a drag.

To break free from your bed on cold winter mornings, get some exposure to sunlight during the day to help regulate your biorhythm. You’ll hopefully feel more rested when your alarm goes off.

And when it does, flick those lights on as soon as possible to signal to your brain that it’s time to get going. Hitting play on your power track or playlist will add to your morning momentum. And a steamy cup of coffee soon after will definitely get you out the door.

Are you a chronic ‘snoozer’? Download an alarm app that forces you to solve a problem or perform a cognitive task to turn it off. There are numerous options available in app stores, like the My Math Alarm Clock.

BECAUSE SUMMER BODIES ARE BUILT IN WINTER! In The Gym 109

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“ON A GOOD DAY, WORK OUT HARD. ON A BAD DAY, WORK OUT HARDER!”

FIND A WINTER WORKOUT BUDDY It’s easy to blow off a workout when the only person you need to cancel with is you. But when there is someone else waiting for you at the gym and counting on you, like a training partner or personal trainer, you’ll have an added

incentive to brave the dark and cold conditions.

Working out with a partner also makes your training sessions more enjoyable by adding a social and a competitive element.

Having someone else battling through the same challenges and tough workout alongside you can also make it more bearable.

SWITCH IT UP If you dread the thought of working out, no matter what time it is, then it’s probably time to shake things up.

Add a few different exercises or techniques to your usual program, like a few super sets, a HIIT session or two,

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some Tabata training or a metcon class. You can also use the opportunity to give your training plan a complete winter makeover.

Doing the same boring workout routine at the same time every day, week in and week out, is a sure-fire way to sap your winter workout motivation.

‘WINTERFY’ YOUR GOALS

That summer beach holiday can seem like it’s a lifetime away in the dead of winter.

While the desire to build a beach-worthy bod is a meaningful goal, it’s helpful to add in a few shorter-term objectives to boost your motivation levels.

Use winter to lose a set amount of weight to lay the foundation for your beach body, or set a new lifting PB or beat your previous best on that metcon workout or WOD.

Just make sure that your winter-specific goal is realistic and achievable, otherwise it could have the opposite effect and de-motivate you.

SET A NEW LIFTING PB?

CLOCK OUT If these tips still can’t get you to the gym each morning, perhaps it’s time to consider changing your training time.

Working out first thing in the morning doesn’t work for everyone. Instead, try a late afternoon or early evening gym session. It’s a great time to de-stress after work before heading home.

Working out in the afternoon, instead of the morning, will also help you avoid the worst of the cold weather. The key is to find what works for you and use that as your motivation to exercise each day. LF

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ENDURANCE

60-100

BPM A NORMAL RESTING HEART RATE FOR ADULTS RANGES FROM 60 TO 100 BEATS PER MINUTE (BPM). Generally, a lower resting heart rate implies more efficient heart function and better cardiovascular fitness. Well-trained athletes tend to have resting heart rates between 35-45 bpm.

ENDURA 3 MG/KG A new study* found that drinking up to 3 mg/kg of caffeine – the equivalent of 1 strong cup – 30 minutes before aerobic exercise increases fat metabolism. And effects were greatest when consumed in the afternoon.

*Results published in the Journal of the International Society of Sports Nutrition.

DID YOU KNOW?

Women start shivering at a higher temperature than men.

33%

A study* revealed that the average shivering temperature point for women is around 11°C and around 9°C for men.

Study published in Journal of Thermal Biology Volume 77, October 2018, Pages 137-144.

ANCE

ACCORDING TO NEW RESEARCH*, YOU CAN REDUCE YOUR TRAINING VOLUME

BY A THIRD AND STILL MAINTAIN YOUR ENDURANCE FITNESS FOR UP TO 15 WEEKS. *Study published in The Journal of Strength and Conditioning Research.

“ENDURANCE IS NOBLER THAN STRENGTH.” - JOHN RUSKIN

in this section EXPERT Q&A

Layering for warmth this winter...120

EXERCISING WHEN SICK

The above and below the neck test explained...122

TRAIL RUNNING

A beginner’s guide on how and where to start...126

Q&A

ASK THE PROS How can heading outside this winter improve my fitness?

Karen via Facebook

I

t may seem counterintuitive to head outdoors, braving those icy mornings or cold, dark early evenings to exercise when the mercury plummets when you can stay inside and hit the indoor trainer or treadmill.

But keeping things warm and cozy might do your fitness levels and your body a disservice. Sport science research consistently affirms that cold weather training can present multiple benefits.

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DID YOU KNOW? Women start shivering at a higher temperature than men.

A study* revealed that the average shivering temperature point for women is around 11°C and around 9°C for men.

That’s why if your goal when exercising is to lose weight, working out in the cold may help.

Leaner come summer

Shivering is an energy-intensive physiological response to the cold that could potentially help us lose weight and burn more fat during our winter training sessions.

Shivering happens when your muscles involuntarily tighten and relax in rapid succession as your body attempts to raise its core body temperature.

When you combine physical activity and shivering, you can kick your metabolism into overdrive as metabolically-active tissue like muscle and brown fat (both cell types contain energy-producing mitochondria) burn more calories to produce heat and fuel your effort.

Fat-burning fat

Interestingly, research shows that spending extended periods in cool or cold environments can increase your body’s metabolic activity by stimulating brown fat cell activity and production.

Research shows that brown fat deposits tend to become more visible on scans when we’re exposed to very cold temperatures as their metabolic activity increases to produce more heat.

And the body can also create more metabolicallyactive fat tissue in response to cold exposure through a process known as ‘browning’.

This happens when your body converts white fat cells, which store fat, into metabolicallyactive “beige” (white fat calls that are converted to behave like brown cells) or “brite” (brown in white) fat cells, which both burn more calories to produce heat.

Boost performance

IMPROVE YOUR AEROBIC FITNESS

BY MAKING YOUR CARDIOVASCULAR SYSTEM MORE EFFICIENT

It primes your pump

The cold also gives your heart and cardiovascular system a tougher workout while exercising.

HOW?

Your body constricts blood vessels in your arms and legs in an effort to retain heat around your vital organs in your core by diverting more blood to that region when you venture into cold conditions.

But your body still needs to pump oxygenated blood to working muscles during exercise.

These physiological demands force your cardiovascular system to work harder during cold weather training, which can improve your aerobic fitness by making your cardiovascular system more efficient, while also providing heart health spin-offs.

You may even notch up a few PBs this winter. Your body expends significant energy trying to regulate your body temperature at optimal levels by dissipating body heat while training or racing in hot and humid conditions.

When your rate of heat production exceeds heat loss, your body starts to throttle back and your performance suffers.

But that point occurs later or not at all when exercising in cool or even cold conditions.

This enables your body to devote more resources to your physical performance, rather than to temperature regulation, which can produce better results.

For example, numerous recent studies peg the optimal temperature range for most marathon runners between 7–15°C.

Mental benefits

You could even derive some mental benefits from your cold-weather exercise. A small 2004 study conducted in Finland found that swimming in winter helped to relieve tension, fight fatigue and improve overall wellbeing among 36 middle-aged adults.

Cold water exposure seems to activate the central nervous system and stimulates the release of hormones that may improve your mood and elevate energy levels, according to the research paper’s authors.

And heading outdoors for some exercise in fresh, albeit crisp air can help boost your mood by releasing those feelgood endorphins, while also boosting vitamin D levels thanks to direct exposure to the sun’s UV rays.

IMMUNE BOOST Lastly, you could also boost your immune defences against seasonal cold and flu viruses. According to research conducted

by Mayo Foundation for Medical Education and Research in the US, regular cold-weather training can cut your flu risk by 20-30%. LF

*Sex difference in cold perception and shivering onset upon gradual cold exposure (Journal of Thermal Biology. 2018 Oct. Epub 2018 Aug 23.)

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EXERCISE

&IMMUNITY ost-exercise immunosuppression (PEIS) is a physiological response to large training loads or P strenuous exercise, which generally happens due to a rise in stress hormones such as adrenaline and cortisol.

Load and intensity Research affirms that intense exercise causes immunosuppression and that exercising during the incubation period of an infection can worsen symptoms once an upper respiratory tract infection (URTI) becomes full blown.

Interestingly, moderate intensity exercise seems to improve immune function and potentially

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reduces the risk and severity of respiratory viral infections.

As such, it is important to understand how the immune system functions following exerciseinduced stress and how to recognise the signs that may indicate an imminent infection. You can then decide how hard or how much to exercise in an effort to support your immune system.

The immune response Your immune system comprises a complex array of different elements that work synergistically to recognise, attack and destroy viral and bacterial infections. Your immune response depends on two systems – the innate and the acquired immune systems.

Athletes beware!

Strenuous exercise raises infection risk

Suppressed immune function

When athletes endure chronic training loads, infection risks rise, particularly in the upper respiratory tract, because stress hormones impair immune cell function.

Lymphocyte levels in the blood can also fall below resting levels following strenuous exercise, which seems to inhibit innate immunity by reducing mucosal protection.

Which is why athletes who train hard become more susceptible to infections, especially during flu season.

The innate immune system includes the barriers that attempt to prevent foreign substances from entering and infecting the body.

These include physical, chemical and cellular barriers. The acquired immune system includes the different immune cells that work together to help the body fight infections.

Boosting immunity

There are numerous ways that athletes can support their immune system during intense or high-volume training blocks in an effort to mitigate PEIS. Among these, proper nutrition and adequate recovery are perhaps the most important to minimise the risk of time off from training due to illness.

From a diet perspective, studies show that training in a glycogendepleted state after spending several days on a low-carbohydrate diet (less than 10% of dietary intake from carbohydrates), raises stress hormone levels in comparison with normal or highcarbohydrate dietary conditions.

However, these studies also found that athletes can manipulate their carbohydrate intake to alleviate PEIS. Highcarbohydrate diets can reduce the stress hormone response and consuming carbs during exercise reduces stress hormone production which, in turn, seems to alleviate PEIS.

Additional nutrients worth considering in your supplement plan include magnesium, as a deficiency is associated with decreased immune cell activity, and iron because anaemia, which is not uncommon in endurance athletes, can weaken your immune system.

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endurance

Nutrient support For individuals who choose to train hard in a glycogen-depleted state, essential vitamins and mineral supplements can help to boost immunity.

Vitamin D plays roles in various bodily systems, including both the innate and adaptive immune responses.

The so-called ‘sunshine’ vitamin enhances innate cellular immunity by stimulating immune cell expression and helps to maintain cell integrity.

Supplements that boost vitamin D levels and address any deficiency can help to reduce the incidence and severity of viral infections and URTIs. Vitamin E is a potent antioxidant. Together with selenium, these nutrients help to keep rising stress hormone levels in check and form major components of the body’s antioxidant defence system and immune cell response. Studies show that supplementing with selenium and vitamin E can increase resistance to respiratory infections.

A zinc deficiency can increase pro-inflammatory cytokines and alters cell barrier function, making them more susceptible to infection.

This trace mineral also has anti-viral properties, as do omega-3 fatty acids, which can also inhibit flu virus replication.

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Vitamin C is a vital nutrient needed to fight infections.

Vitamin C acts as an antioxidant, and immune cells called leukocytes require significant amounts to fight infections.

This makes vitamin C a conditionallyessential nutrient during illness, which is where supplements can really help. Consuming additional vitamin C

can actually reduce an infection’s duration and severity.

Additional nutrients worth considering in your supplement plan include magnesium, as a deficiency is associated with decreased immune cell activity, and iron because anaemia, which is not uncommon in endurance athletes, can weaken your immune system.

Gut health matters

An explosion of research into the immuno-stimulatory properties of probiotics has also emerged over the last decade.

Studies on their effects on PEIS found that probiotics caused a faster rise in circulating natural immune killer cells to normal pre-exercise resting levels following intense training. These results indicate that probiotics may help to reverse PEIS. LF

The active athlete’s immunity support stack: Vitamin D

Vitamin E

Selenium

Zinc

Magnesium

Vitamin C

Glutamine

Whey protein

Probiotics

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Q&A

ASK THE PROS I find it difficult to train outdoors in the cold. How can I keep my training on track this winter?

Carl, from Johannesburg

C

old outdoor workouts may seem uninviting but an old saying among endurance athletes states, “there is no such thing as bad weather, only bad gear choices”.

If you have the right cold weather gear, you’re less likely to feel uncomfortable while training outside this winter. So get the right tools for the job, with the right winter training gear and the appropriate approach.

Get it wrong and you’ll head out overdressed, which will make you hot and sweaty during your run or ride. This is almost as bad as underdressing and feeling miserably cold.

Winter workout gear basics

Buy fit-for-purpose winter outdoor training gear as these garments have been specifically designed to limit heat loss and keep you dry with moisturewicking technology. Avoid cotton because it doesn’t allow the skin to breathe adequately.

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Your body redirects blood flow from your arms and legs to your core when it’s cold to keep vital organs warm and functioning.

So don’t forget to wear some gloves as well.

Wearing multiple items of technical workout gear traps pockets of air between each layer, which your body heats up. These layers offer better insulation (and are more comfortable) than a single thicker and heavier jacket or top. And a proper layering strategy will keep you dry for a more enjoyable training session.

As your body temperature rises in response to the physical effort, you simply shed one layer at a time. Functional gear will tie up or fold neatly into manageable sizes to keep with you on your run or ride, or you can discard them in a safe spot.

And learn to layer – it’s the best way to exercise outdoors without freezing or overheating!

Every effective layering strategy should include the following: Base layer This is the layer closest to your skin. Opt for light, soft, moisturewicking fabrics that also retain heat. A short-sleeve top can work for milder temperatures, depending on your other layers, but go for long sleeves if the weather is frigid. Fleece-lined tights will help shield your legs from icy winds, just choose a pair that doesn’t restrict your movement.

BONUS TIP: Tuck in your base layer to retain

more body heat.

Middle layer Buy purpose-made garments that help keep your core warm. Opt for a layer with some down or synthetic insulation for really cold days, or a fleece in milder temperatures.

Outer layer

Outer garments or shells are generally windproof and waterproof, yet are breathable to help keep your insulating middle layer dry. A sleeveless jacket is a great option. Buying an outer shell with pockets offers a functional clothing item that can prove advantageous during long rides or runs because you can store more food, or carry clothing items as you remove them during your training session.

BONUS TIP: Remember that winter brings with it shorter daylight

hours. If you’re heading out early, or later in the afternoon or early evening, wear a bright-coloured outer layer with reflective strips to make it easier for cars to see you on the road.

Dress for workout success With the majority of your body covered, don’t forget to focus on your head and limbs. Your body redirects blood flow from your arms and legs to your core when it’s cold to keep vital organs warm and functioning.

This leaves the hands and feet more vulnerable to the cold.

Wearing gloves, toe covers (for cyclists), thermal socks, and arm and leg warmers while exercising

outside in cold temperatures will help keep your hands, feet and limbs at an optimal temperature.

And don’t forget a head cover on those really cold days because you also lose body heat through

your head. A head garment like a lightweight fleece beanie, a buff or fleece ear warmers will help you retain heat and better regulate your core body temperature.

Your ears, nose and mouth also need protection from the cold due to the windchill factor, especially if you’re cycling outdoors. Ear warmers and face masks are great for covering up these vulnerable areas while out on the road. LF Endurance 121

Q&A

TRAINING

WHILE SICK!?

Another flu season has arrived and there are few things more frustrating than missing training due to illness.

That’s why many of us often train despite feeling under the weather. While it is important to take it easy when our bodies are fighting an infection, there are instances when we could keep exercising.

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Below the neck

Above the neck

The decision to train often boils down to the ‘neck test’. This commonly used indicator stipulates that if you experience symptoms above the neck associated with an upper respiratory tract infection (URTI), such as a runny nose, nasal congestion, sneezing, or a minor sore throat you should be okay to exercise.

If you choose to train, keep the intensity, duration and volume below your normal levels. It’s also important to listen to your body and make rational choices based on how you feel before, during and after training.

Physical activity can sometimes help to alleviate minor symptoms like nasal congestion and lethargy when you are suffering from a mild URTI. This happens as your respiratory tract and blood vessels dilate, which delivers more oxygen and nutrients throughout the body for energy.

Getting out for a gentle pedal or run can also make you feel better due to the endorphins the activity releases.

STOP EXERCISING immediately if you experience: Chest tightness or pressure Trouble breathing or excessive shortness of breath Light-headedness or dizziness Difficulty with balance

An infection can also become lifethreatening in some cases because certain virus strains can cause myocarditis (inflammation of the heart wall), which can damage heart tissue.

If you have a tight chest, experience coughing or have a fever (your body temperature is 38.0°C or above), you should avoid all exercise until your symptoms pass. Other ‘below the neck’ symptoms to look out for include chest congestion, chills, an upset stomach, muscle or joint pain, or general fatigue. These symptoms generally indicate that you’re infected with a cold or flu virus.

Studies conducted on animals that were infected with a systemic virus found that engaging in physical activity while experiencing fever and pain exacerbated and prolonged symptoms.

An infection can also become life-threatening in some cases because certain virus strains can cause myocarditis (inflammation of the heart wall), which can damage heart tissue.

That’s why the worst thing you can do when battling a severe illness or flu virus is try to sweat it out with exercise.

DO NOT EXERCISE if your symptoms include: Chest congestion Coughing and/or wheezing Fever Muscle aches Joint pain General fatigue

DON’T MAKE MATTERS WORSE

Of course, training with a head cold could compromise your immune system or cause the infection to spread to your lungs. That’s why it is often best to rest and seek treatment early on in the infection, otherwise you could prolong your time off from training.

A beneficial metric to monitor to pre-empt an infection is your resting heart rate. Measuring your heart rate when you wake up each morning can provide an early indication of an infection.

Any reading that is 7-10 beats per minute higher than your normal resting heart rate could suggest that it is better to rest

MEDICATION AND YOUR BODY

And training while taking medication to treat a secondary bacterial infection caused by a cold or the flu might cause additional complications.

Research studies link certain antibiotic use with soft tissue injuries, specifically in tendons.

Other potential issues may include gastrointestinal distress, including nausea and diarrhoea, decreased athletic performance due to fatigue (remember, your body is still fighting off an infection), and photosensitivity, which can increase your risk of sunburn.

For these reasons, and to allow your body time to recover, most doctors recommend that you stop exercising until your course of antibiotics is complete. LF Endurance 123

BEGINNER’S GUIDE TO

endurance

TRAIL RUNNING L

ockdown cabin fever prompted many of us to literally head for the hills. The desire to get outdoors and reconnect with nature meant hiking trails around major cities experienced a boom in foot traffic when lockdown restrictions eased as hikers and runners took to the single track.

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Kath’s 5 rules for trail running: Only run where you know it is safe.

Run with a friend.

Take a phone with in case you get lost.

Always take water, even if it’s a short run.

Road runners are swapping the rolling tarmac for more technical terrain in their hunt for new challenges (and better views)

SCAN HERE RACE GUIDE

Rather walk the uphills if they feel tough. It will still be faster than running out of energy!

Any tips for road runners who want to make the transition to trail?

1

Start with shorter, more manageable outings to feel the difference and its impact on your body.

2

Don’t try to match your fastest 5km time from road running on a trail straight away. Rather focus on how your body feels and make adjustments to feel comfortable on the trail.

3

Road running shoes will be fine for simple trails that have nicely maintained paths, so don’t stress about getting new shoes right away. However, good trail running shoes are a must when you head into rocky, muddy, more technical terrain.

Kathryn Fourie

Ultra Endurance Athlete

“South Africa is a literal paradise for trail runners because we have incredible trail networks all over the country, many of which are hiking trails,” explains ultra-endurance athlete and health coach Kathryn Fourie.

Call of the wild

Trail running, as the name implies, consists of running (and some walking) over hiking or mountain bike trails, most often in mountains.

“The mindset about what people consider hiking versus trail running has changed as well – it doesn’t need to be one or the other as many people mix it up these days!”

Road runners are also swapping the rolling tarmac for more technical terrain in their hunt for new challenges.

“Trails are, by their nature, bumpy and uneven, and sticks and rocks can tumble onto the trail. With road running you

Endurance 125

endurance

can zone out but on trails you must remain completely present and concentrate on the trail ahead of you, anticipating small and big obstacles,” continues Kath.

Trail benefits

Trail running also builds mental and physical resilience, better coordination and strengthens different muscle groups.

“Even the muscles in your feet will work differently and benefit from time on the trails.

Another benefit of trail running is that people who suffer injuries from repetitive motion often fare much better on trails because every step is slightly different,” elaborates Kath.

And athletes will benefit from a mental and psychological perspective, too. “It’s not

hard to imagine that exercising in fresh air, away from cars, between trees and grasslands and next to rivers, bumping into wildlife, is pretty good for your mood!”

If these benefits resonate with your new-found sense of adventure and desire to get active, then give trail running a go with our helpful beginner’s guide, courtesy of Kath Fourie.

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What should novices consider if they plan to run on trails for the first time?

First-time trail runners must check that they’re heading to a safe area before setting off for a run. It’s a good idea to start at a trail head where you can park and sign in so that someone knows you are out there. Better yet, run with a friend! And always run with a phone in case you need help or get lost.

Start carrying water with you, even if you are heading out for a short 5km or 10km run. If you take a wrong turn and wind up running 20km, you’ll be grateful for that water!

And remember, there is no shame in walking! If you hit a hard uphill, walking it will be a lot faster than trying to run it and winding up exhausted later on! This becomes more important and relevant as you get into longer distances where you have to manage your energy and body.

What does an average training week for a trail runner look like?

This will differ vastly for pro athletes versus amateur or recreational runners. When I train for long endurance races, I aim for 2-3 shorter (5-8km) structured runs during the week, which would include changes in pace and tempo and hill repeats, and at least one long run over the weekend.

I don’t really count the kilometres – my approach is more about time on my feet in technical terrain and how quickly I can recover.

I complement my running with two one-hour training sessions a week for core, glute strength and arms.

These sessions include Pilatesstyle core-strength exercises, squats, step-ups, mountain climbers, bicycle crunches and plank variations. I also dedicate time to stretching my hip flexors, quads and glutes.

RUN IT!

Pay attention to the trail ahead of you. There are more obstacles to potentially smash into compared to the road. The key is not to look down at your feet but a few metres ahead to anticipate what lies ahead.

Know when walking is a better idea than running, be it for safety or efficiency.

Practise drinking and eating while moving (and remembering to do that).

These skills will help with your energy and your race times.

Pay attention to your surroundings and try to orient yourself in relation to where you started to help with navigational proficiency. You will develop this skill over time.

Using a GPS for longer runs will drastically increase your proficiency on the trails.

This depends on the distances you tackle, and people react differently to food and fuel sources.

Typically, if it’s a 10–20km non-technical run, a few light snacks will do, like an energy bar, a few baby potatoes, date balls or nuts. If it’s a long race and you won’t have aid stations with food available, you need to pack more substantial food, like a wrap with hummus and veggies or a PB&J. I recommend testing out different things on different distances and see what goes down well!

NUTRITION GUIDE

What essential skills should every runner develop to become more proficient on trails?

What fuel should trail runners carry in their bottles and backpacks?

For optimal hydration, there are numerous powders and gels available to suit different needs and taste preferences. I like to carry Rehidrat sachets, which I mix with water in a silicone cup. On longer days (12–16 hours), I drink at least 2-3 sachets.

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endurance

GEAR GUIDE

Kath’s essential trail running gear guide Looking for adventure?

Depending on where you live, Kath highlights numerous options.

A pair of quality trail running shoes that fit well.

Get your feet and fit properly assessed at a running shop and try different shoes. Choose your shoe based on the distances you want to focus on – you may want to invest in shoes for short and long distances, or a shoe for nontechnical trails and a shoe that is set up for surviving a thrashing in rough terrain.

Trekking poles really help in steeper terrain and over longer distances. Good

trail packs will have special attachment points for your poles so you don’t need to take your bag off to access or stow them.

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Trail running socks. Socks may

seem insignificant and you may feel like forking out extra for purposemade trail socks is unnecessary, but they can make a huge difference to your comfort and race experience.

Cap and sunscreen.

Forgetting sunscreen or a cap can be potentially dangerous from a sunburn and sunstroke perspective.

A trail running-specific backpack that includes a hydration source (or sources) with capacity for at least 1.5 litres of water. Go for options that

have soft flasks up front on the chest area. These packs offer convenience as they allow you to quickly whip out a bottle and refill it from a river or an aid station. Pulling out and refilling a bladder is more time consuming.

Pockets up front on your chest also offer quick access to your phone or GPS, a gel or snack, or sunscreen.

Always try the pack on first before buying it – some sizing is deceiving.

Every pack should also contain a first aid kit, an emergency blanket and a whistle.

“You can be in central Jo’burg and run on trails alongside the Spruit, pull into any Drakensberg camp and head out onto the trails, or visit just about any mountain biking trail centre across the country for trail running options, such as Northern Farms, Tranquilitas Adventure Farm, Mankele, Karkloof Mountain Biking, Giba Gorge, Holla Trails, Kloof Gorge, Jonkershoek and Table Mountain.”

However, in Kath’s opinion, the Drakensberg is unparalleled in its beauty and terrain. “It’s often a lot of fast hiking and not as much running, but it is totally worth it!” LF

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