DCLF Issue 14 -Autumn 2022

LIVING FIT M A K I N G H E A LT H Y L I V I N G E A S I E R

BUILD

ANKLE & FOOT STRENGTH

it do yourself CREATE YOUR OWN TRAINING PLAN

LIFE IN THE FIT LANE

RECIPES

try me!

WHEY VS PLANT PROTEIN

LEANER. Stronger. Healthier!

FREE

TO DIS-CHEM BENEFIT MEMBERS

AUTUMN 2022

Non-Benefit Members: R49.95 (VAT INCL) Scan your Benefit Card at till point for this issue free

RUN A HALF MARATHON

YOUR COMPLETE TRAINING GUIDE

DCLF

try me!

pancake delight

09 Welcome 10 Highlights 14 Events 16 News

Autumn 2022

LIVINGFIT

CONTENTS

112

Lifestyle & Health

30 Recipes

Something sweet to make your day complete

40 Eat well to live fit Learn more about healthy eating

44 Ask the pros

How to eat right to reach your goals

54 Transformation

Herbex shares 5 steps for weight loss success

62 Probiotics after antibiotics

30

64 Sweat science

124

Restore gut health after antibiotics

The many health benefits associated with sweating

66 Ask the pros

Time your vitamin and mineral intake

weight loss goal?

46

TIME TO DITCH THE SCALE!

68 Sublingual sprays Spray vitamin deficiencies away

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.

BOOST YOUR BRAIN Page 58

10

WEEKS TO RUN YOUR FIRST HALF MARATHON page 124

78 Ask the pros

50

How does muscle building work?

90 Whey vs plant protein

We compare whey and plant protein supplement options

BEFORE 77kg

Now! SQUATS!

BOOST YOUR RESULTS!

96 Success story Tawanda’s cover model makeover

100 Protein blends Protein blending is trending

PROTEIN BLENDS

Page 100

Page 80

124

FROM 10KM TO YOUR FIRST HALF MARATHON

106 Dis-Chem Half Marathon Live events back in full swing!

110 Ride 4 Sight

Cyclists ride for a cause

116 Coach’s corner

How to create your own training plan

120 Athlete profile

Emma Chelius strokes her way to success

124 Ask the pros

How to transition to your first Half Marathon

66

Time your vitamin and mineral intake

WEIGHT LOSS & TONING NO GYM NEEDED SHRED & TONE

8 Weeks to a New You DER MA KAT Y ALL

N

S h r e de & To n

EX ER CI SE TR AI NI NG GU ID E

BIOKINETICIST

to sup port Wei ght Loss & Ton ing

KATY ALLDERMAN (CLOETE)

8 WEE KS

HOM E T WOR KOU

Visit bodygoals.co.za to get started.

20% DISCOUNT

@BODYGOALSZA

Use coupon code: Livingfit

Food for thought

w

ithout a solid foundation, it is almost impossible to build anything of significance or value.

And when it comes to our health and physical performance, solid nutrition is the foundation on which we build a sustainable and beneficial lifestyle.

Dis-Chem understands that quality nutrition fuels every aspect of human life, from early development, basic bodily functions and growth and recovery to our learning capacity and our intellectual and cognitive performance.

Quality nutrient-dense foods also support our immune systems to boost our resilience against illnesses and infections.

For these reasons, Dis-Chem has intensified our focus on growing the wholesome and free-from food categories we offer in store and online.

You may have noticed during your most recent shopping trip to your local Dis-Chem Pharmacy or browse around our online store that we now stock more brands and more food products than ever before!

We’re creating the ultimate one-stop shopping destination for all your quality, nonperishable healthy whole food ingredients, alongside all your supplement, vitamin and mineral needs in one convenient location.

The food ranges we carry include the Dis-Chem Lifestyle Food range, which sources ingredients from reputable and ethical suppliers to bring you the best value products.

Adding our extensive range of Lifestyle Food products to your shopping list is a great way to create healthy and wholesome snacks, smoothies and meals that the whole family will enjoy.

And our extensive free-from food ranges offer those with food allergies or intolerances access to the best alternative food options to ensure you don’t have to compromise on the quality of your diet.

This includes ingredients that can help to make vegan and vegetarian meat-less, or even less-meat eating easier and more convenient for everyone thanks to our numerous plant-based protein food options.

You can visit www.dischem.co.za to shop our health food range or browse lifestylefoods.co.za and www.livingfit.co.za for recipes, product info and more.

SCAN FOR WORKOUT GUIDES

It’s just one more way we’re taking a proactive food-first approach to improved health, enhanced vitality and all-round better living.

Here’s to happy, wholesome eating!

Paul

Paul McHarg Dis-Chem Health Category Manager

LIVING FIT dischem.co.za/livingfit 9

DCLF

LIVING

GET BACK ON TRACK! As the warm summer weather and deep green hues give way to cooler temperatures, falling leaves and autumnal auburn colours, the change of season offers the ideal opportunity to get rid of whatever isn’t working and rejuvenate your approach.

It’s time to check back in with the goals you set at the start of the year and assess your progress.

Wherever you find yourself on your transformation journey or your plan for sporting success, Dis-Chem Living Fit’s Autumn 2022 issue has everything you need to achieve your goals!

Are you on track? Learn how to measure and track your progress towards your health and body composition goals without solely relying on the scale with our feature on page 46.

Or perhaps your approach isn’t working and you need to navigate your way back to the path to success?

Find out how Sinalo Mcetywa finally found a transformation blueprint that worked (see page 50) and read about five researchbacked and proven tips from real-

READ IT FREE. ONLINE

FIT

life transformation success stories (page 54).

We also peek into the fridge of a local fitness model and brand ambassador on page 40 to find out where she shops, how she cooks and what she eats to achieve and maintain her aspirational physique.

And our squat variation guide is a great way to change your approach in the gym to reignite those gains in the weights room (we rep it out on page 80).

Maybe you’re looking for an even bigger goal to prompt you into taking bolder action?

If the 2022 Dis-Chem Half Marathon or Ride for Sight cycle race formed part of your earlyseason training plans, we’ve got full event coverage on pages 106 and 108. And we’ll help you plan the next tune-up race or target event with our comprehensive event guide (check them out on page 14!)

We’ll also help you get the most value from your investment into vitamin and mineral supplements with our interesting and informative article on nutrient timing – we reveal the best time to take your daily vitamins and how best to combine them for the best results (you’re welcome)!

Immerse yourself in the latest issue of Dis-Chem Living Fit for everything you need to keep your 2022 health and fitness goals on track!

Enjoy this issue!

The Dis-Chem Living Fit team

DISCHEM.CO.ZA/LIVINGFIT Living Fit Magazine is published on behalf of by

(Pty) Ltd

Publisher: Tanja Schmitz tanja@livingfit.co.za Managing Editor: Pedro van Gaalen pedro@livingfit.co.za Design: Shelby Imrie Advertising: sales@livingfit.co.za Copy Editing: Lauren de Beer Online Media & Editorial: Gary Fairweather, Rudy Mahabeer, Jurgen Klose, Ghia Marnewick 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

Improved FORMULA

FORMULATED FOR WOMEN

DIGESTIVE ENZYMES PREBIOTIC

20.6g PROTEIN

Lean Protein

3g

CARBS

114

CALORIES

FLAVOURS: PEANUT BUTTER CUP, BERRY SMOOTHIE & VANILLA 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

21g PROTEIN

4g

CARBS

118

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

LOYALTY BENEFIT PARTNERS 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 depending on your Absa Rewards tier.

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

Everyone can live better with cash back at Dis-Chem and Baby City. Simply pay with your Capitec debit or credit card and get 2% cash back on qualifying items in-store. The cash back will be transferred into your Live Better savings account monthly, where it will earn even higher interest!

Lifestyle Members earn and redeem Legacy Rands by simply linking their Dis-Chem or Baby City Benefit Card with their Legacy Lifestyle membership. To activate or for more information visit: www.legacylifestyle.co.za/ dischem.

If you’re a Discovery Bank client and Vitality Health member, you can get up to 50% back on thousands of HealthyCare items. Vitality HealthyCare rewards you for taking care of yourself and your family, making preventative and everyday personal and family care easier and more affordable. You’ll earn these rewards in Discovery Miles, Discovery’s rewards currency with more ways to earn and spend them than ever before.

Planet Fitness members who swipe their Dis-Chem Benefit Card when purchasing any Biogen, USN, Evox or Muscle Junkie products in-store or online will earn an additional 10% back in Benefit Rewards on their Dis-Chem card.

Multiply members get up to 12% in cashbacks, paid into their Momentum Multiply Savings account, when shopping at Dis-Chem or Baby City.

Swipe your Sanlam Money Saver credit card today and you commit to adding an additional2.5% of everything you spend towards your Wealth Bonus. Sanlam will match your 2.5%, bringing your total Wealth Bonus to 5%!

Swipe your card at Dis-Chem and Baby City today and you will earn up to 5% cash back in the form of Wealth Bonus on all qualifying spend – with no further contribution from you.

With School-Days, shopping at Dis-Chem and Baby City helps you earn ETPs, which you can switch into education fees. Every time you swipe your Dis-Chem and Baby City Benefit Card, you’ll get your normal DisChem rewards AND you’ll get ETPs added to your School-Days account to help you pay towards your family’s education fees.

Filling up at a TotalEnergies service station just got more rewarding! Simply swipe your Dis-Chem Benefit Card when you’re paying for your fuel, and you’ll earn Benefit Rewards. For every litre of fuel you will be awarded 10 Dis-Chem Benefit Rewards. Only fuel purchases will earn you benefit rewards.

Standard Bank UCount Rewards members can now earn and redeem their Rewards Points at any Dis-Chem and Baby City store. Terms and Conditions apply. *Valid in South Africa only

Get more. Save more. Give more.

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

WHAT OUR LOYAL CUSTOMERS DESERVE OUR BENEFIT PROGRAMME

Because loyalty should be rewarded! Benefit even more from becoming a Benefit Programme Member. Select an interest group and receive benefits and information to suit your specific needs and lifestyle. You can earn Benefit rewards on qualifying purchases every time you swipe your card in-store at the till, or by simply shopping online. Join the Dis-Chem Benefit Programme by registering online, in-store, via the app or by dialling *120*1085#. By shopping at Dis-Chem Pharmacies and swiping your 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.

For Youth programme

Are you between the age of 18 and 25 years? Join Dis-Chem’s YOUth programme today to receive discounts tailored for you and earn double rewards every Monday. Collect your new YOUth card in-store today to activate these benefits. #Made4You #DoubleitupMondays

Dis‑Chem Partners

Accelerate your rewards with our host of banking, medical aid and pure loyalty partners. Visit www.dischem.co.za or in-store at the Customer Service desk for more information.

will need to 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

2022 EVENTS

RUN RIDE SWIM LIFT

IRONMAN AFRICAN CHAMPIONSHIPS 3 April 2022

This IRONMAN Championship race pulses with South African spirit.

Experience the breathtaking courses and feverish support at this postcardperfect beachside destination. The one-loop 3.8km (2.4 mile) swim starts at Kings Beach. The two-loop bike course is arguably the most spectacular on the IRONMAN world circuit, while the run course takes athletes out and back along the beachfront, before entering the finish line chute at Hobie Beach and the magical red carpet. This race offers qualifying slots (number to be confirmed) for the IRONMAN World Championship in Kailua-Kona, Hawai’i. ironman.com/im-south-africa

KING PRICE TRAILSEEKER MTB SERIES Event #2 9 April 2022 Venue: Sondela Event #3 21 May 2022 Venue: Buffelsdrift

The King Price Trailseeker MTB Series is the biggest mountain bike series in the world and caters for both novice and pro athletes across South Africa. This series of events is the perfect outdoor experience with world-class routes at family-friendly venues that offer superb value for money. trailseeker.co.za

TWO OCEANS MARATHON 16 & 17 April 2022

IRONMAN 70.3 NELSON MANDELA BAY

3 April 2022 Nelson Mandela Bay will host a festival weekend of racing in April. Starting from Kings Beach, athletes will begin the day with a 1.9km swim in the scenic Algoa Bay. Heading out on the 90km bike course, athletes will head into the suburbs of Nelson Mandela Bay before being greeted by the scenic rugged coastline as they head back to transition at Kings Beach. Finally, the half marathon takes athletes on the two-loop run course along the beachfront.

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

After a two-year hiatus necessitated by the COVID-19 pandemic, the iconic Two Oceans Ultra Marathon is set to take place over its traditional Easter weekend slot in 2022. For the first time, the event will take place over two days, with separate dates for the 56km Two Oceans Ultra Marathon and the popular half marathon to accommodate all the runners that would potentially be allowed to participate given the event safety guidelines. www.twooceansmarathon.org.za

CULLINAN2TONTELDOOS PRESENTED BY KING PRICE

KAP SANI2C 11-14 May 2022

SEE MORE EVENTS

23-24 April 2022

This ultra single stage event takes riders and their support crews over 260km of unmarked district roads.

The journey starts from Cullinan in Gauteng and ends at Dunkeld Country Estate, taking riders through unspoilt scenery along an open gravel road that will challenge them mentally and physically. The race village at the finish offers a beautiful setting in the Highlands where participants and supporters can relax after the challenge. c2tmtb.co.za

KING PRICE RACE TO THE SUN 7 May 2022

The 160km (100-mile) journey starting at Hartbeespoort Die Oewer stretches the imagination by taking racers through picturesque landscapes and challenging terrains to the finish at Sun City to ensure a truly magical Mzanzi experience. racetothesun.co.za

KROMRIVIER BEAST TRAIL RUN

ULTRA-TRAIL® DRAKENSBERG 22-24 April 2022

Ultra-Trail® 7 & 14 May 2022 Drakensberg is a festival of trail running This event takes place with races covering in the picturesque different distances, Cederberg mountain including 160km, range and offers trail 100km, 62km, 30km runners an option of and 21km. All events two distances – 45km take place within or 20km. Ideal for the the southern area of discerning trail runner the internationallywho enjoys adventure renowned Maloti and wilderness. Runners Drakensberg World need to be selfHeritage Site and sufficient as there is no traverse large pampering, other than swathes of this iconic the endless panoramic wilderness. views. ultratraildrakensberg.com

This 3-day, 265km mountain bike stage race takes place in the south-eastern province of KwaZulu-Natal in South Africa. Pedalling across a section of the KZN Midlands mist belt, riders traverse scenic dairy and timber farms, glide through indigenous forests and soar down a breathtaking pass into the Umkomaas Valley before criss-crossing a nature reserve and sugar cane farms to eventually reach the Indian Ocean. Choose from two event options – the Adventure or the Race. sani2c.co.za

JOBERG2C

22-30 April 2022 Ride the beloved country at the joberg2c, which takes riders on less travelled dirt roads and never-beforeridden trails across four South African provinces.

Share your passion for mountain biking with those who love riding.

The communities, the trails, the landscapes and the feast of flavours all conspire to make this a journey for the soul. www.joberg2c.co.za

FEDHEALTH PLATINUM TRAIL RUN

2022 FEDHEALTH MAGALIES MONSTER MTB CLASSIC

Hosted at the ATKV Buffelspoort in the North-West Province, trail runners will tackle challenging routes in the Magliesberg. The event also features a 2.5km distance for junior adventure seekers. Coupled with the Fedhealth Magalies Monster MTB Classic on Saturday, the events offer the perfect weekend getaway for adventure-seeking families.

Taking place at the ATKV Buffelspoort in the North-West Province, the race incorporates the best trails on offer in the Magliesberg. Irrespective of the distance entered, mountain bikers can expect an exciting on-route challenge. The event also features a 2.5km distance for junior adventure seekers.

www.stillwatersports.com

www.stillwatersports.com

beasttrailrun.co.za

5 June 2022

4 June 2022

dischem.co.za/livingfit

15

NEW IN STORE

USN Multi-Vitamin & Minerals

USN Hydrotech Whey gets Tex flavour treatment USN’s innovative Hydrotech Whey, which offers a unique blend of whey and wheat protein for a fast and more sustained amino acid release, is now available in the popular and moreish Tex flavour. Each Hydrotech Whey serving contains 40 g of protein, 4.4 g of BCAAs and DigeZyme, a unique blend of digestive enzymes that aids digestion and improves absorption.

Contains added B-vitamins. Available in 900 g and 1.8 kg tubs from Dis-Chem.

new 16 Dis-Chem Living Fit

USN All9™ now in Pineapple flavour

USN’s comprehensive full-spectrum amino acid supplement All9TM Amino is now available in a tangy new Pineapple flavour. Each serving

still delivers 8000 mg of BCAAs and 1640 mg of EAAs for the perfect amino ratio. All9™ Amino also contains coconut water powder and electrolytes for hydration as well as taurine and glutamine to enhance physical performance and accelerate recovery.

USN Multi-Vitamin & Minerals is a super formula that provides the body with crucial nutrients from a convenient single daily dose.

Each capsule contains vitamins A, C, D3 and E, various B vitamins, as well as biotin, iron and zinc. The formulation helps to maintain good health with antioxidants and numerous vitamins and minerals that contribute to bone health and ensure eyesight maintenance.

Get super immune support from USN’s Wellness range Get extra immune support this winter from products in the USN Wellness range, including USN Immune Health. This 5-in-1 super immune defense support formula provides mega-doses of key nutrients such as vitamin C and antioxidants in a two-a-day dose. Assists the body in fighting infection and assists with normal immune modulation.

new

USN 3-in-1 Creatine!

USN’s new 3-in-1 Creatine is a highly bioavailable source of creatine monohydrate and amino acids, with a 5500 mg Muscle Growth Stack to support increased lean muscle and strength gains. This product is suitable for vegans and vegetarians.

ON SHELF NEW PRODUCT RELEASES NOW IN STORE

Shop a wide range of training gear at Dis-Chem to make your gym workouts more comfortable and effective.

Available online and in store.

LF

INNOVATIONS

D LIMITE N EDITIO

NOW WITH

27G PROTEIN

New Biogen BULK 45/150 flavours revealed Bulk up the tasty way with the newest flavour in the Biogen BULK 45/150 range. Look out for your favourite mass builder shake in tasty Bubblegum and Choco Mint Crisp flavours, coming soon to Dis-Chem stores and www.dischem.co.za.

Biogen Platinum Salt tablets

Endurance athletes now have another solution to combat cramps and dehydration. New Biogen Platinum Salt tablets contain calcium, magnesium, potassium and dextrose, which may contribute to normal electrolyte balance during intense physical activity.

18 Dis-Chem Living Fit

Biogen updates RAGE Anabolic Impact Whey Look out for Biogen’s popular RAGE Anabolic Impact Whey in a rebranded tub at your local Dis-Chem store and online at www.dischem. co.za. But the changes are more than cosmetic!

Biogen has also updated the formula and each serving now delivers a substantial 27 g of protein.

new

NPL Platinum Whey +

INNOVATIONS

Complete the protein picture with NPL Platinum Whey. This full spectrum protein blend contains 7 sources of lean proteins to help you conveniently boost your daily protein intake and deliver a staged amino acid release to enhance recovery and maintain lean muscle. Platinum Whey

+ tastes great and is vegetarian friendly. It is low in carbohydrates with no wheat, soy, gluten or added sugar, to keep you on track with your fitness and lifestyle goals.

NPL Night Time Burn This effective and innovative weight management supplement works while you sleep to reduce cortisol levels and helps you recover to ensure you perform at your best every day. NPL Night Time Burn will help

you fall asleep faster and promotes longer, more restful sleep. The science-based formulation also contains natural metabolismboosting ingredients to provide weight-loss support.

20 Dis-Chem Living Fit

NPL adds new Diet Pro flavours NPL has added 2 delicious new flavours to its popular all-in-one weight management meal replacement Diet Pro range, with the delectable new Raspberry Greek Yoghurt and Coffee Mocha options selling fast!

Each low-carb, low-fat serving is high in protein and fibre to keep you feeling fuller for longer.

Also contains green tea extract, garcinia cambogia and L-carnitine to assist with fat loss.

NPL Daily Greens capsules Get your daily dose of six different greens in convenient capsule form with NPL Daily Greens.

This innovative supplement was developed to improve immune support, detoxification and gut health by providing real food nutrients from wheat grass, celery, spinach and kale. It is also a natural source of antioxidants.

Suitable for vegans and vegetarians.

NEW IN STORE

Boost your brain with Noolit

nootropics

Extensively researched and naturally sourced, Noolit nootropics support mental health and performance by improving memory, motivation, focus, clarity, concentration, mood and energy. Noolit products also harness the well documented power of medicinal brainshrooms in combination with ingredients

that enhance neurotransmission to improve cognition and holistic brain health. The right Noolit product or product stack (multiple products used together to meet your specific needs) can also provide a controlled peak of sustained mental performance during periods when you need it most. The extensive Noolit nootropics range includes a product for every cognitive requirement. Become who you know you can be and realise your full potential to be the best version of you with Noolit nootropics.

Available from select Dis-Chem Pharmacies nationwide.

32Gi Naturally Plant-Based Protein Plant-based 32Gi Protein is now bigger, better and tastier.

Available in delicious Decadent Chocolate and Vibrant Vanilla flavours, with a smooth and creamy texture. Simply add two delicious scoops to water, your favourite milk alternative, smoothies or porridges to get everything you need (and nothing you don’t) to aid recovery and support muscle growth. Every

serving delivers 20 g of protein, and the product’s all-round craftsmanship makes it perfect for every occasion.

Premium Evox Synergy Protein is a stage-release protein supplement that contains a hexa matrix blend which digests at different rates to deliver a fast, intermediate and sustained release of amino acids to support recovery and muscle growth. These

NEW IN STORE

The Noolit range of nootropic brain supplements has been engineered to provide the ultimate cognitiveenhancing solution to boost your brain and help you unlock your full potential.

Evox 100% Synergy Protein

protein sources include whey protein isolate, hydrolysate and concentrate, as well as calcium caseinate, milk powder and soy protein isolate, with 22.1 g of protein, 8.2 g of EAAs and 3.8 g of BCAAs per serving. Now available in a 1.5 kg tub in Vanilla, Strawberry and Chocolate flavours from select Dis-Chem stores and online.

dischem.co.za/livingfit 21

NEW IN STORE

Shop Youthful Living’s BodyFit range at Dis-Chem

NEW IN STORE

Youthful Living’s BodyFit range offers a holistic, calorie-conscious approach to weight management. Offering various 99-calorie snack solutions, including meal replacements, snacks and bars, the innovative range provides a sustainable

way to manage your daily calorie intake to promote healthy weight loss. This turnkey solution

to weight management starts with detoxing your system, facilitating fat burning with thermogenic fat burners and shaping and toning your body with creams and collagen supplements.

Biogen adds Beauty Sleep to Platinum RE|NU range

22 Dis-Chem Living Fit

Beauty Sleep is the latest addition to the Biogen Platinum RE | NU range.

Designed to help you unwind and de-stress, each serving contains valerian and vitamin B6 to support healthy sleep and rejuvenation.

Vitamin B6 also helps to reduce tiredness and fatigue by enhancing energy production and mood. And the combination of passionflower, valerian and lemon balm may support mental relaxation. RE|NU Beauty Sleep is also formulated to support the body’s natural antioxidant activities that increase during your sleep cycle to help protect against oxidative damage, which is closely associated with premature ageing.

Boost thyroid function and lose weight Herbex Thyroid Active Tablets help normalise thyroid function!

Formulated with Fucus vesiculosis (Bladderwrack), the adaptogen Withania somnifera (Winter Cherry / Ashwagandha), iodine and selenium, Herbex Thyroid Active Tablets enhance thyroid function and balances other hormone-producing glands like the adrenals to support your thyroid. Promotes normal thyroid hormone production, enabling your thyroid to increase your metabolism to help you lose weight.

new More Vooma from USN’s Electrolyte Energy Bar This electrolyte-loaded nougat bar is a high-energy snack that supports your performance during endurance activities by keeping your body fuelled and hydrated. It contains electrolytes in the form of 43 mg of magnesium and 105 mg of sodium and carbohydrates replenish glycogen stores to provide a sustained energy boost and improve stamina.

Biogen Plant Based Breakfast Cereal Biogen Plant Based Breakfast is the ideal protein-rich breakfast cereal to fuel the whole family, from the athletes and the kids to those constantly on the go.

This dairy- and gluten-free vegan-friendly breakfast is easy to prepare – simply mix with almond milk, water or your milk alternative of choice – and it will provide ample fibre and energy to fuel your day as a breakfast, meal or snack.

FOODS

USN Rice Crème

USN Rice Crème is a premium cream of rice supplement for those looking for the ultimate complex carbohydrate source for sustained energy or carbloading. Made from pure milled white rice, each serving contains 20 g of carbohydrates, with zero sucrose and no cholesterol. Available in Original and Chocolate flavours.

24 Dis-Chem Living Fit

Biogen Collagen Refresh Ready-to-Drink

36

CALS

Get your daily collagen dose in a refreshing new drink! Biogen Collagen Refresh is a sugar- and colourant-free drink that contains 10 g of collagen and 200 mg of vitamin C in every 330 ml can.

Available in two delicious flavours Sparkling Blueberry & Pomegranate and Sparkling Passion Fruit & Coconut

G SOON COMIN ONLINE

Shop the range

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Exercise the way you want at home with a wide range of durable, premium quality Striide gym equipment, available soon for purchase from www.dischem.co.za.

SEE PAGE Now you can confidently take life and fitness in your Striide with 94 FOR MORE a fitness routine that fits your DETAILS lifestyle with the added bonus of earning Dis-Chem Benefit points with your big-ticket purchase.

EARN POINTS Visit the Dis-Chem e-comm site to kickstart your fitness journey or take ON YOUR PURCHASE! your at-home workouts to the next level!

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Meal prep made easy!

From customisable pockets to four 4-lock, 700ml meal containers, you can rest assured knowing you’re prepared for the day ahead.

26 Dis-Chem Living Fit

Living Fit meal prep bag available in select Dis-Chem stores and online

LIVING FIT

LIMITED STOCK

Fight

COVID-19

with food

A study conducted by researchers at the Universidad de Guadalajara in Mexico found that adults who regularly consumed more legumes, cereals, bread and grains had less severe COVID-19 symptoms. *Study published in the journal BMJ Nutrition Prevention & Health.

LIFE “HEALTHY BODY. HEALTHY LIFE.”

1

The power of

Researchers from Tulane University determined that you can lower your diet’s carbon impact by swapping one highimpact food item for a similar, more sustainable option. The easiest and most impactful switch is ditching meat for poultry or a plant-based alternative. This simple swap reduced a diet’s greenhouse gas emissions by 48% on average and reduced wateruse impact by 30%. *Study published in The American Journal of Clinical Nutrition.

CHEW YOURSELF SLIM

Researchers from Waseda University in Japan revealed that chewing for longer can have a positive impact on weight loss and metabolic syndrome by increasing energy expenditure. Lead researcher Prof. Naoyuki Hayashi concluded: “While the difference in energy expenditure per meal is small, the cumulative effect gathered during multiple meals, taken over every day and 365 days a year, is substantial.”

STYLE

*Study published in the journal Scientific Reports.

in this section RECIPES

Lifestyle Food recipes ...30

LIFESTYLE

Eat well to live fit ...40

EXPERT Q&A

The best lean cuisine ...44

TRANSFORMATION

USN Sinalo Mcetywa ...50

lifestyle

LIFESTYLE RECIPES

SOMETHING SWEET TO MAKE YOUR DAY COMPLETE After a long day of getting things done, it’s nice to kick back and relax with a yummy treat. With some smart substitutions, your favourite snacks have been reimagined in a more mindful way.

pancdaelkigeht

STRAWBERRY PANCAKES

Serves 2-3

Ingredients

30g freeze-dried strawberries 2 cups Lifestyle Food Gluten Free Cake Flour ⅓ cup Nature’s Choice Xylitol 1½ tbsp Lifestyle Food Baking Powder ¼ tsp salt 1½ cups Lifestyle Food Long Life Milk 2 tbsp USN BlueLab Whey Protein ¼ cup Lifestyle Food Coconut Oil 1 egg Red food colouring (optional)

How to make it Add the freeze-dried strawberries to a food processor. Pulse until they’re a fine powder.

In a large bowl, stir together the dry ingredients.

Then stir in the strawberry powder. Add the milk, oil and egg to the well. Mix the dry and wet ingredients until smooth. Stir in red food colouring if desired. Pour batter onto a greased, hot pancake pan. Flip the pancakes when bubbles form on top of the pancake. Serve pancakes immediately with whipped cream, fresh strawberries, and syrup.

Whey protein is particularly beneficial after an intense workout when your muscles are “hungry” and looking to recover.

30 Dis-Chem Living Fit

Research has found that coconut oil can function as a quick source of energy and fatty acids.

Funfetti Doughnuts THIS RECIPE MAKES IT SIMPLER THAN EVER TO GET YOUR HANDS ON YOUR FAVOURITE TREAT – TOPPED WITH ALMOST ANYTHING YOUR HEART DESIRES. Makes 12 servings

Ingredients

1 cup Lifestyle Food Gluten Free Cake Flour 1 cup Lifestyle Food Self-Raising Flour ½ cup brown sugar 2 tsp baking powder 2 tsp baking soda ¼ tsp salt 1¼ cup milk of your choice 1tsp Lifestyle Food Apple Cider Vinegar 3 tbsp golden syrup 1tsp vanilla extract ⅓ cup sprinkles Basic glaze: ¾ cup icing sugar 1½ tbsp milk 1tsp vanilla extract Pink colouring

try me!

How to make it Preheat the oven to 180°C. Mix the dry ingredients in a bowl. Mix the wet ingredients in a separate bowl. Gently fold the dry ingredients into the wet ingredients until just incorporated. Using a piping bag or a large Ziplock bag with the corner cut out, pipe the doughnuts into a greased doughnut pan filling about ¾ of the cup. Bake for 8-10 minutes or until a toothpick comes out clean. Let cool completely before glazing. Mix all the glaze ingredients together, pour in a bowl, then dunk each doughnut. Let sit for the glaze to harden slightly, add sprinkles and enjoy!

Unfiltered apple Cider vinegar contains the “mother” strands of protein, enzymes and antioxidants.

Used in gluten-free baking and made to react the same way “normal” flour would when used for cooking and baking.

Lifestyle 31

lifestyle

blend it....

9.4g FAT

Know your nut butters...

2.4g PROTEIN

3.4g CARBS

This calorie dense spread is a great way to add a few extra vitamins and minerals into your diet.

16.2g FAT

8.2g PROTEIN

6g CARBS

This spread is rich in oleic acid.

NUTTY OAT SMOOTHIE Makes 2 servings

Ingredients

½ cup Lifestyle Food Rolled Oats 1 tbsp OhMega Almond Butter 1 cup Lifestyle Food Oat Milk 1 scoop Biogen Whey Protein Ice cubes

How to make it Pop the ingredients in a blender and blitz until smooth.

32 Dis-Chem Living Fit

23g FAT

2g PROTEIN

4g CARBS

A fantastic source of fat and protein as well as vitamin E and magnesium.

7.9g FAT

2.8g PROTEIN

4.1g CARBS

A great source of magnesium, essential amino acids and monounsaturated fatty acids.

lifestyle

LIFESTYLE RECIPES

A WHOLESOME DISH THAT IS SUPER DELISH

Delicious Meatballs for Dinner!

Tired of the same old boring meatballs for dinner? It’s time to shake things up with bulgur wheat mushroom balls. They’re perfect as an on-the-go snack or part of a hearty dinner.

BULGUR WHEAT MUSHROOM BALLS Serves 4

Ingredients

2 cups roasted button mushrooms 1 cup Lifestyle Food Bulgur Wheat – cooked ¼ cup Lifestyle Food Nutritional Yeast ¼ cup Gaby’s Walnuts, cooked 1 tbsp margarine Salt and pepper 1 tsp dried thyme Roasted vegetables Cauliflower mash Vegan gravy Fresh herbs Balsamic drizzle

How to make it Place all the ingredients in a high-speed blender, blend until smooth. Scoop out the batter with a spoon and roll the bulgur wheat balls in the palm of your hands.

Place them in the fridge to set for a few minutes before frying in coconut oil.

Serve with roasted vegetables, cauliflower mash and vegan gravy.

34 Dis-Chem Living Fit

Walnuts are rich in vitamins and minerals that include folic acid, copper, manganese, phosphorus, vitamin B6 and vitamin E.

lifestyle

SCAN FOR MORE

We’ve come to the rescue and answered the dreaded “what’s for dinner?” question with this delicious recipe.

GLUTEN-FREE TOMATO AND MOZZARELLA PASTA BAKE Serves 4

Ingredients

1 bag (250g) Lifestyle Food Gluten Free Green Pea Penne Pasta Lifestyle Food Olive Oil 250g cherry tomatoes 1 tin chopped tomato Small handful basil Lifestyle Food Salt and Pepper 4 small garlic cloves Mozzarella

What ’s for dinner?

How to make it Heat the oven to 180°C. Bring a pot of salted water to the boil and cook the pasta until al dente. In an ovenproof dish, pour in a glug of olive oil, then add in the cooked pasta, cherry tomatoes, tinned tomato, garlic, basil and salt and pepper. Toss to coat the pasta and spread out in the pan. Top with torn pieces of mozzarella and vine tomatoes, a little more olive oil and place in the oven to bake for 25 minutes.

Naturally gluten free and high in protein and fibre, made with one ingredient – green peas.

Olive oils are rich in monounsaturated oleic acid, vitamin K and minerals.

36 Dis-Chem Living Fit

NEW

eating

ON-THE-GO

Easy-to-make rice noodles

MADE SIMPLE!

Gluten-Free No MSG

Exclusively available at

I

lifestylefoodsa www.lifestylefoods.co.za

LIVING HEALTHY MADE EASY

At your healthy food store A crunch of flavour with every spoonful

Pasta everyone will love

In case you missed it, Lifestyle Food has a range of granolas just waiting to be discovered! From chocolate clusters to nutty and seed-packed options, there’s something for every member of the family. And the best part? They’re high in energy, fibre and are a great source of protein. Talk about starting your day the right way.

Pasta nights are about to get more interesting because everyone can now join in! Lifestyle Food has created a range of gluten-free pastas made using corn. There is also a plant-based range made using chickpeas, lentils and peas.

The full Lifestyle Food pasta range includes: Gluten-free Penne (Corn), Gluten-free Fusilli (Corn), Red Lentil Fusilli, Green Pea Penne, Gluten-free Macaroni (Corn), Chickpea Spaghetti, Gluten-free Spaghetti (Corn)

INSTANT DISCOUNTS

Sign up for your Dis-Chem BENEFIT Card in-store or online today! www.dischem.co.za

new

On-the-go eating made simple

FOODS

Attention noodle lovers!

It is time to swap traditional instant noodles for something new. Dis-Chem’s in-house Lifestyle Food wholesome foods range has launched easy-tomake instant rice noodles, which are gluten-free.

They are ideal for anyone with a gluten allergy or intolerance, or those who simply want the potential benefits associated with leading a gluten-free lifestyle. Ready in just three minutes without the need for microwaving, the newest addition to the Lifestyle Food range offers the perfect quick and easy gluten-free meal. They’re also versatile enough to enjoy with extra veggies or your protein of choice if you’re looking for extra flavour and added nutrients.

Gluten-Free Breakfast of champions Breakfast time just got a whole lot easier thanks to Dis-Chem’s Lifestyle Food range.

Look out for Instant Energy, Vegan and Cream of Rice porridges on shelf and online. They are all gluten-free and available in Original and Chocolate flavours to truly offer something for everyone.

Discover the range now exclusively at Dis-Chem.

Shop the extensive Lifestyle Food range of gluten-free foods at Dis-Chem

lifestyle

EAT WELL TO LIVE FIT Healthful eating is all about balance for NPLsponsored fitness professional, Bikini athlete, model and influencer, Monique Lopes.

“I avoid restrictive ways of eating and focus on holistic health, wellness and sustainability. I enjoy eating healthily because I feel so good and energetic when I do,” she explains.

“Fuelling my body optimally is important to me because I don’t want to compromise my mental performance at work and my physical performance in the gym.”

40 Dis-Chem Living Fit

Healthy eating the tasty way!

Monique credits her mom for her sustainable approach to eating which doesn’t compromise on taste and flavour.

“I have learnt that healthy meals can still be absolutely delicious, exciting and beautiful, which obviously makes adhering to this way of eating so much easier.”

But Monique still lives life and enjoys a few indulgences but all in moderation and in line with her overall health and fitness goals and expectations.

Enjoy what you eat!

“During the week, I am mindful and selective with my meal choices but still include more of what I enjoy eating. Sticking to what I know allows me to feel good, energised and healthy. And I control my portions, even if it’s healthy foods.”

Over the weekends or around special occasions, Monique takes a more relaxed approach by enjoying “yummy” foods that she doesn’t normally eat.

“You can have it all – chocolates, sweets, a pizza, some sushi and a glass of red wine – just not all at once.”

Monique finds that choosing what she wants at any given time and not just eating it because it’s available allows her to remain in control of her food, instead of food controlling her.

“It’s taken me years to find the right balance but I am grateful for all the time, effort and patience I allowed myself.”

Monique’s diet includes all the major food groups, with colourful vegetables and fruits and a variety of sources.

“You can have it all –

chocolates, sweets, a pizza, some sushi and a glass of red wine – just not all at once.”

Monique’s top food prep tip:

“Plan ahead as much as possible. Heading into the week knowing more or less what meals you’ll cook helps you create an accurate grocery list, which prevents you from buying unnecessary things or food going to waste”

Monique’s shopping list: Weekly

Fruits , vegetables, salad ingredients

Pantry

Carbs, protein powders, organic spreads

Fridge

Dairy products, fresh relishes, corn cakes

Freezer

Assorted beef, chicken and seafood

Monique’s meal prep guidelines: “I enjoy freshly prepared meals!

Grilled, roasted and air fried meals are my favourites.”

She sticks to meals that are quick and easy to prepare throughout the day such as smoothies or salads for lunch and corn or rice cakes as snacks.

“I prep my meals for the next day the night before. I don’t generally cook in bulk unless I have a hectic week ahead because I enjoy variety throughout my week. But I will normally double up on my protein at dinner time so that I have lunch for the next day sorted.”

HER ADVICE TO ADDING FLAVOUR:

“I flavour my foods with fresh garlic, chilli and lemon 99% of the time and you’ll probably always find red onion as part of the prep, too!”.

Lifestyle 41

Q&A

It’s never too late to change old habits

ASK THE PROS

I want a lean midsection.

What is the best diet to help me reach my goal?

Amber, via social media

A

ccording to a study published in the International Journal of Epidemiology, the key to diet success is a personalised approach, not a catch-all diet that ignores the principle of individual difference.

That’s because everyone responds differently to the food they eat, both in terms of their food sources and how they combine macronutrients on their plates.

Ultimately, you need to find what works best for you and, as such, a generalised answer to your question won’t yield the results you’re after.

THE BASICS

A good general rule to follow is to cut back on refined and sugary foods, processed 44 Dis-Chem Living Fit

By increasing your insulin sensitivity, you reduce the amount of excess energy you store as fat, and also help to restore efficient fat metabolism.

and simple carbohydrates (such as breads and pasta), fried foods and alcohol.

A sensible approach is to implement healthful, sustainable changes to your regular diet. This should include a balance of natural whole foods such as vegetables, lean proteins, healthy fats such as oily fish, nuts and avo, and some complex carbohydrates.

Once you have the composition of your diet right, you can start to manipulate the ratios of your macronutrients – the carbs, protein and fats – to find the combination that works best for your genetic make-up and your current metabolism (which is affected by hormones, body composition and activity levels, among other factors).

DIET MANIPULATION In general, most people will respond well at first to a lower carbohydrate intake or some form of carb manipulation like carb cycling. This helps to restore insulin sensitivity, which would reduce the amount of excess energy you store as fat, and also helps to restore efficient fat metabolism, which suffers when we eat carbs in excess for extended periods.

Once you start to see changes to your body composition, you can gradually increase your carb intake. Stick mainly to complex sources at first and note the effect this has on your body, energy levels and general feeling of wellbeing.

You will also need to create a slight negative calorie balance of no more than 500 calories a day. The most sustainable way to achieve this is by reducing your food intake slightly and increasing your daily activity levels.

THE FOODS YOU SHOULD CONSIDER AVOIDING High fructose corn syrup: This is the main ingredient in many processed foods.

It is processed differently in the body compared to regular sugar, which places strain on the liver and may contribute to health issues such as fatty liver disease or metabolic syndrome.

Sugary breakfast cereals: These are sources of refined grains and sugars and generally include higher sugar contents due to the flavouring systems used.

Baked goods: These contain refined sugar and flour.

They spike blood sugar and are not ideal for anyone who is suffering from insulin resistance or is pre-diabetic or diabetic.

Processed foods: These foodstuffs generally lack nutritional value, may contain manufactured fats, are typically high in sodium and contain excess calories.

Convenience and fast foods: These are generally filled with trans fats and other manufactured ingredients as these are the cheapest options.

They greatly increase your chances of developing cardiovascular health issues and lifestyle conditions that cause obesity.

FOCUS ON FOOD PREP It is also beneficial to take control over how you prepare and cook most, if not all, of your meals.

oil on high heat offers potential health benefits by reducing your intake of manufactured and/ or denatured fats. Grill food as often as you can to reduce your fat intake.

This will give you more control over the ingredients you use, 120 as well as the cooking methods employed to On average, Ultimately, olive oil consulting with a prepare your meals. contains Cooking with olive oil on low or medium heat or coconut

roughly 120 calories per tablespoon

qualified dietitian or health and fitness

professional or taking a DNA test are the best methods to take the guesswork out of finding the most appropriate and effective dietary approach for you and your specific goals. It is also

important to consult with your healthcare provider before making any significant changes to your lifestyle to screen for potential risk factors. LF Lifestyle 45

lifestyle

For many of us, the scale is the ultimate measure of our success in the gym and the kitchen.

But fixating on your weight is a one-dimensional approach when assessing your current health or tracking your progress towards a body transformation goal.

LEARN TO READ THE SIGNS

DITCH THE SCALE FOR BETTER INSIGHTS ABOUT HOW YOUR BODY AND HEALTH ARE IMPROVING 46 Dis-Chem Living Fit

A COMPLETE PICTURE

A MOVING TARGET The main issue is that your weight can fluctuate throughout the day for various reasons. These factors could include your most recent meal and digestion rate, your hydration level, your hormonal balance, how much coffee you’ve had and your training.

There are also numerous medical reasons why your weight might fluctuate on a regular basis.

More importantly, your weight fails to paint a complete picture with regard to what is happening to your body as it responds to your diet and adapts to your exercise routine.

When we eat clean, manage our calorie intake and exercise, we change our body composition.

Most notably, when we exercise, particularly with weights, we burn calories predominantly from stored fat and we add more muscle.

This is hugely beneficial because it increases your metabolism and helps to improve various health markers. But when this happens, the number on the scale may actually increase as muscle tissue is denser than fat, and a scale is incapable of discerning these changes in our body composition.

An increase in weight can be disheartening when your main aim is weight loss.

The important measures to track from a health, fitness and body transformation perspective include:

1.

Circumference measurements 2.

Waist-to-Hip Ratio (WHR) 3.

Body fat 4.

Body mass index (BMI) 5.

Weight 6.

Glucose 7.

Cholesterol 8.

Total lipogram screening 9.

Blood pressure

A better idea is to take a more holistic view of your body and your health with regular body composition assessments and health checks.

You can take many of these measurements at home to track your numbers while performing more advanced tests and measurements with a qualified health and fitness professional or at Dis-Chem Wellness Clinics at regular intervals.

CIRCUMFERENCE MEASUREMENTS Measure the circumference of key areas of your body with a simple measuring tape.

Important areas include your waist, hips, upper arms and legs, chest, neck, calves and any other ‘problem area’ you may want to monitor. The key is to take each measurement at the same location during subsequent tests to track trends and highlight progress.

Skinfold measurements

This method is generally only a measure of subcutaneous fat, which makes it less effective for obese or very lean people, and as a measure of cardiovascular health.

Lifestyle 47

lifestyle

BODY FAT ANALYSIS WEIGHT While we’ve suggested that you don’t use this as your only measure, we certainly don’t advocate eliminating it from your regular assessment protocol. When used in conjunction with the other metrics, it is very useful.

BODY MASS INDEX (BMI) One useful purpose for tracking your weight is to determine your BMI – a measure of your ideal weight for your height: Weight (in kilograms) / height (in metres²) = BMI

Weight

in kilograms

Height

= BMI

in metres²

While this is not a perfect formula because it doesn’t distinguish between muscle and fat mass, this measure serves as a useful tool to set weight-loss targets, especially for health purposes.

A REGULAR BODY FAT ANALYSIS IS POSSIBLY THE MOST IMPORTANT TOOL AT YOUR DISPOSAL IN TERMS OF TRACKING YOUR PROGRESS. There are various tools and methods available, most of which are accessible at your local gym, physio or biokineticist.

These measurements will give you a better indication of how your body composition is changing, regardless of your weight.

The most common tools include: Bioelectrical Impedance Analysis (BIA): Determines body composition by sending a safe low-level electrical current through your body. As the current moves at different speeds through the various body tissues, such as bone, muscle and fat, the device can estimate fat and fat-free mass. A number of body fat analysers and scales now use this technology.

1

The benefits BIA: Simple to use, unobtrusive, less time-consuming and measures all forms of fat (subcutaneous and visceral).

Can also be done by anyone.

The drawbacks BIA: Readings can vary depending on the time of day or what you ate, as water levels inside the body are altered constantly and a number of other variables can affect readings.

Bioelectrical Impedance Analysis (BIA): Determines body composition by sending a safe low-level electrical current through your body.

48 Dis-Chem Living Fit

2. Skinfold measurements: Estimates body fat percentage by measuring skinfold thickness at specific locations on the body.

Inputting these measurements into set formulas converts the numbers into an estimated body fat percentage according to a person’s age and gender.

2

Benefits: Flexible (get a reading with as few as three sites), and practical.

Drawbacks: Only as accurate as the person giving the test and the quality of the callipers used. Can be inaccurate due to technical inefficiencies. The more sites (generally seven) used, the higher the accuracy, but many testers only use three. Also, this method is generally only a measure of subcutaneous fat, which makes it less effective for obese or very lean people, and as a measure of cardiovascular health.

WAIST-TO-HIP RATIO With your measurements in hand, use this calculation to establish your relative body fat distribution pattern.

Waist circumference / hip measurement = WHR The resultant figure will indicate your general body shape, be it a pear or apple shape.

It is also an ideal metric to determine your health risk. Higher values indicate a higher health risk due to a greater amount of visceral fat (inside your abdominal cavity and around organs) in relation to subcutaneous fat (under the skin).

VISCERAL FAT

TRACKING YOUR HEALTH STATUS A. Glucose screening Evaluating your blood sugar levels can inform the ideal dietary approach to achieve your health and weight-loss goals. This test helps to determine your insulin sensitivity and may indicate conditions such as pre-diabetes or diabetes. The Dis-Chem nursing practitioner who performs your test may also refer you to a doctor if your glucose levels require a medical intervention to treat.

Testing your blood sugar regularly will help you monitor changes to your insulin response and circulating glucose when following a low-GI or low-carb diet.

Depending on your reading, these results can help to inform the lifestyle intervention or medical treatments you need to address the issue.

B. Cholesterol screening High total cholesterol levels may indicate higher cardiovascular disease risk and may prompt a total lipogram screening to get a better picture of your cholesterol status.

D. Blood pressure Measuring your blood pressure could help you identify low or high blood pressure, which may indicate various underlying conditions and prompt additional testing.

C. Total lipogram screening This test measures the exact amount of different types of cholesterol in your blood, measuring levels of high-density lipoprotein (HDL) and lowdensity lipoprotein (LDL) cholesterol and triglycerides.

Higher readings indicate greater risk for heart disease and would help to inform the lifestyle intervention or medical treatments you need to address the issue.

A FULLER PICTURE You can also include a few subjective methods in your approach to give you a better sense of how your body is changing and track your progress. These can include:

Photographs Pictures don’t lie.

Capturing your progress in pictures at regular intervals will clearly show progress over time. Make sure you keep everything the same for every picture, from the lighting, location and time of day to your distance from the camera and the clothing your wear.

Clothing Are your clothes getting tighter or looser? Do you need to buy clothing in a smaller size? These are all good indicators you’re making progress, even if the scale doesn’t say so. LF

Lifestyle 49

lifestyle

“

“I just felt so heavy. I knew I had two choices – continue to live uncomfortably in the body I had or mentally prepare myself to work my butt off for the body I wanted.

I chose the latter.”

SHE LOST 8KG AND LEARNT TO LOVE HER BODY! SINALO’S STEPS TO TRANSFORMATION SUCCESS

AN INSPIRED MAKEOVER

NOW!

T

HAT MOMENT WHEN WE REALISE WE’VE LET OURSELVES GO IS DIFFERENT FOR EVERYONE. FOR SOME, IT’S A RANDOM WEIGH-IN ON THE SCALE IN THE BATHROOM. OTHERS CATCH A GLIMPSE IN THE MIRROR WHEN GETTING DRESSED.

BEFORE 77kg

50 Dis-Chem Living Fit

For Sinalo Mcetywa, a banker from Johannesburg, it was the snugger-than-usual fit of her favourite jeans that made her take notice of her weight gain.

“It happened one morning when I was getting ready to go out for brunch. I put on my jeans and they weren’t sitting the way that they normally do. I literally stared at myself in the mirror and couldn’t recognise who I was. That’s when I knew there was a problem.”

DEALING WITH THE TRUTH

“I knew I needed to find something that I could do for the rest of my life. Ultimately, I knew I had to change my lifestyle.”

The lockdown trigger

Sinalo attributes her weight gain to the Covid-19 lockdown and her lack of movement and exercise while the more stringent restrictions were in effect.

And Sinalo confesses that she has lost count of how many fed diets she’s followed. What she does recall is how extreme some of them were.

“I remember one called the “14-day cabbage “I felt a little too soup” diet. That one comfortable wearing my messed me up. To this PJs all day. I felt sluggish day, I cannot stand the the whole time and taste of cooked celery, snacked on anything which was one of the and everything.” ingredients – it literally Sinalo recalls feeling very makes me ill.” uncomfortable with her predicament, and was genuinely worried because walking up a flight of stairs was becoming a challenge.

“I just felt so heavy. I knew I had two choices – continue to live uncomfortably in the body I had or mentally prepare myself to work my butt off for the body I wanted. I chose the latter.”

The wrong approaches

As someone who has tried multiple fad diets and different training approaches, which delivered variable and seldom successful results, Sinalo knew she needed to find something different.

“I was a cardio junkie back in my varsity days. I did a lot of running and always shied away from weights, fearing that I would look like a man.”

Sinalo’s weekly workout split

SINALO’S PRODUCT STACK FROM USN

USN All9 Amino

Sustainability mantra

Sinalo learnt that none of these approaches were sustainable and that none worked for her. Based on her past experiences, sustainability became Sinalo’s new mantra.

“I knew I needed to find something that I could do for the rest of my life.

Ultimately, I knew I had to change my lifestyle.”

Sinalo started with small changes, initially going for walks every morning to prepare her mind and body for what lay ahead.

“I then cleaned out my cupboards, removing any foods that were not going to help me achieve my goals. To get myself mentally prepared, I watched a lot of body transformation videos and saved my favourites to watch offline.”

Monday: Full-body workout Tuesday: Lower body Wednesday: Upper body Thursday: Glutes and cardio (spinning class) Friday: Rest day Saturday: Pilates and stretch Sunday: Depends on my mood

USN BlueLab 100% Whey

USN PhedraCut Lipo X Gold

@sinalomcetywa USN CLA 1000

Lifestyle 51

lifestyle

Finding her food fit

“The food didn’t look too complicated to make and too timeconsuming to prepare.

I knew it was going to work well with my busy day-to-day schedule.”

Sinalo initially followed a Iow-carb eating plan but subsequently switched to intermittent fasting.

“I love carbs, so I knew I needed an approach that worked best for my preference. I needed a realistic approach that I could ultimately maintain going forward.”

As Sinalo progressed with her training, she decided to introduce more structure and routine into her approach as she thrives in this type of environment.

“The USN Body Makeover Challenge offered both.

I had seen other success stories from ordinary people who were not models and knew that the tried and trusted approach worked for people like me.”

The USN Body Makeover Challenge offers a complete personalised and step-by-step weight-loss solution that gives people everything they need to transform their body and their life in just 12 weeks.

Sinalo liked the simplicity of the supplied eating plan.

52 Dis-Chem Living Fit

And it was this structure and simplified approach that ultimately led to Sinalo’s transformation success.

yum!

Her faves...

TOP DIET TIP: Don’t diet, make adjustments, eat your greens and protein, and drink your water FAVOURITE HEALTHY DISH: Chicken stir fry FAVOURITE EXERCISES: Romanian deadlifts, lateral and front raises and hill walks on the treadmill

“Nothing about the USN Body Makeover Challenge approach is vague or complicated. All I needed to do was apply my mind and show up every day. The team at USN put in all the work and explained everything in detail.”

Motivation makeover

While the defined transformation blueprint made it easier to achieve her goal weight, Sinalo still needed to apply commitment and discipline. In this regard, she took a pragmatic approach to maintaining her motivation levels.

“I acknowledge that motivation is fleeting, so I erased it from my equation for success. I made a decision to keep my word to myself to achieve the goals I set for myself.”

According to Sinalo, the thought of disappointing

herself had a far greater impact than any motivational quotes or videos could deliver.

“By committing to myself that I would keep my word, I knew I would show up whether it was raining or sunny outside.”

As a reward and to give herself a target date to achieve her goal, Sinalo scheduled a photoshoot for herself two months in advance.

She also found help and support from two industry professionals in personal trainers Tim and Caston.

“They gave me tips every now and again and I leaned on them to find out what works best and get advice about what adjustments I should make to my training in the gym. They were always willing to help me, and Tim helped me take my measurements every 4 weeks to track my progress.”

From a personal perspective, Sinalo’s sister Zimbini was a pillar of support throughout the process.

“She is my safe place. I live with her and she held me accountable and reminded me why I was doing this. She supported me and ensured I stuck to the plan. She also didn’t bring food to the house that could derail my eating.”

This was important to Sinalo’s ultimate success because she actively sought to avoid distractions and temptations.

“It was hard not going out as much as I would like but I did that to stay away from situations that required me to explain my reasons for avoiding certain foods or drinks”.

And these sacrifices ultimately delivered the results she wanted, and also earned Sinalo recognition for her efforts as a finalist in the 2021 USN Body Makeover Challenge.

“I can literally achieve any goal I set for myself. Keeping my word to myself has now become my approach to everything in life and the universe is rewarding me greatly for it.”

Lifestyle transformation

However, since achieving her goal, Sinalo says she is less strict in her approach.

“I stick to the basics and eat more protein but I’ll have doughnuts every now and then.”

Having learnt so much about food groups and the importance of good nutrition, Sinalo says she knows what works for her.

“I also know how much to consume. And this has become my approach to everything.”

She now views every decision about her training and nutrition through a sustainability lens. “I always ask, ‘is this doable?’ and ‘can I keep doing it?’ That’s it.

If I answer ‘yes’, then I know it will work.”

Based on her USN Body Makeover Challenge experience, Sinalo says she now believes that anything is possible.

“I can literally achieve any goal I set for myself. Keeping my word to myself has now become my approach to everything in life and the universe is rewarding me greatly for it.

“I am more aware of my thoughts and feelings now.

I am gentler and kinder to myself, and I am filled with so much love because I can freely practise selfcare. This allows me to give freely to others without

feeling emptied because I have finally set healthy boundaries for myself.”

The next chapter

Sinalo’s transformation journey continues as she works to slowly build more lean muscle.

“I don’t only want to look good but I want to become stronger too. This is not a phase for me anymore, it’s my lifestyle and I like it a lot.”

This mindset and new-found confidence is filtering through to other areas of her life. Sinalo recently entered a three-minute plank competition and won a smartwatch.

“I never thought I’d go that far with my planks but I did it! It made me so happy.”

And she has also found the confidence to chase her ultimate dream. “I’ve always wanted to help other people feel more confident and transform their lives, which I am slowly doing through my business Basic Healthy Meals to help others like me.”

I never miss my postworkout shake!

Lifestyle 53

lifestyle

We all make choices every day that affect our ability to lose weight and keep it off.

5 STEPS TO WEIGHT LOSS SUCCESS These five tried-and-tested steps from Herbex can help make your weight loss journey easier.

The information provided is based on research built up over many years from engagements with customers who have successfully transformed their bodies and their lifestyles with help from Herbex.

STEP 1

Healthy eating

Rigid diets can lower your metabolism, which makes it harder to keep the weight off and fixed menus are hard to stick to if they are foreign to your food tastes and preferences.

A healthy eating plan should work for you any time and in any place. It must also be a personalised eating plan that you feel comfortable with and could happily and comfortably follow for the rest of your life.

You know yourself better than anyone else. So choose foods that make you feel good and meet your needs and preferences and avoid those that you know add on centimetres.

In this regard, decide which calorific foods you can comfortably drop or exchange for foods with fewer calories.

When Victoria Ombango started her Herbex transformation, she paid careful attention to what she ate by eliminating processed foods and reducing her sugar intake.

“I also cut out junk food and alcohol. I now choose my groceries wisely, opting for healthful ingredients like fresh veggies, and I cook most meals at home.”

And don’t skip meals! You’ll lose weight, stay healthy and maintain your energy levels with far less stress by eating regularly.

Ultimately, the best approach is thinking long term for lasting weight control rather than shortterm weight loss with quick fixes.

SHIFT YOUR ATTITUDE!

Recognise that it’s hard to stay motivated when you don’t believe in yourself.

54 Dis-Chem Living Fit

Drink more water STEP 2

Our bodies consist of more than 70% water, which is why we must sustain them with clean ‘undiluted’ water (preferably filtered) to function at their best. We need a minimum of eight glasses a day, and more during hotter weather or if you exercise a lot.

We also need adequate water to remove the toxins that can accumulate in our fat cells.

When toxicity rises, our body can become reluctant to release fat because we need it to store these toxins. But by drinking sufficient water, we can flush out these toxins.

TURN PAGE >>

lifestyle

STEP 3

STEP 4

STEP 5

Try a supplement

Exercise

Shift your attitude & stay motivated

Those looking to lose weight can choose from a wide selection of natural products, including the comprehensive Herbex range, to support their weight loss programme.

All Herbex slimming products aid digestion, help to eliminate water retention and control (rather than suppress) your appetite naturally.

After gaining weight following her pregnancy in 2011, Fundiswa used Herbex Attack The Fat Mix n Drink and Herbex Attack The Fat Syrup to lose 24kg in just nine months.

“I saw changes to my body within weeks and continued to lose weight. I also had more energy and felt healthier.”

Fundiswa added Herbex Fat Burn Herbal Tea to her daily plan to help keep the weight off.

“Herbex products have helped me maintain my weight at 51kg for three years now,” she confirms.

When Vuyiswa Nyauza combined Herbex Attack the Fat Syrup with a healthy diet, she immediately saw results. “I lost 3kg in one month!”

Vuyiswa then included Herbex Slimmers Drops to reduce her cravings.

“That’s helpful when I see something that I know is bad for my diet.”

Regular exercise helps us shed weight and stay slim. Mpumie Twala started her weight loss transformation by joining Sadly, most overweight a Planet Fitness club. people have a poor selfWhen she combined image and low self-esteem. regular exercise with Herbex Even if you’re overweight, Booster Eat-Less Drops to you’re still a capable and reduce her food intake and worthy person. Start looking Herbex Age-Group Weightat yourself with kindness and Loss Tablets to support her appreciation. Recognise that efforts in the gym, Mpumie it’s hard to stay motivated lost 45kg! when you don’t believe in Any form of exercise yourself. will help stimulate your Then start reprogramming circulation and boost your yourself to be positive. Don’t metabolism, even if it is a beat yourself up if you slip up brisk walk. You will also get – it’s normal. Just pick yourself more oxygen to benefit your up and get back on track. brain, your heart and your And set achievable goals. If digestive system. your target is unrealistic, you Research also proves that could reinforce a negative regular exercise will make it image of yourself as a failure. more likely that you will keep Lastly, keep your goal the weight off compared at the forefront of your to people who only change thoughts. Whenever you their diet. fall back into old negative It only takes 20-30 minutes thought patterns, stop them by of vigorous activity reminding yourself at least three times that the real you KEEP YOUR a week and some is attractive and GOAL AT THE muscle toning at likeable, and will FOREFRONT least twice a week OF YOUR soon be there for to aid weight loss.

THOUGHTS. everyone to see!

THEIR LIFE JOURNEYS

NOW! Be inspired.

See more transformation stories

NOW! BEFORE!

BEFORE!

56 Dis-Chem Living Fit

NOW!

BEFORE!

Nootropic Brain Supplement

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S0 Proprietary Red Food Blend - Blueberry Juice Powder, Organic Boabab Fruit Pulp Powder, Strawberry Fruit Powder, Goji Berry Fruit Powder, Billberry powder, Purple Carrot Powder, Olive Powder, Cranberrry Extract, Guava Powder, Raspberry Fruit Powder 1000mg. N-Acetyl L-Tyrosine (NALT) 1000mg. Taurine 1000mg. L-Citrulline DL-malate 2:1 1000mg . Providing L-Citrulline 656mg. Providing DL-malate 330mg. Agmatine Sulfate 500mg. β-Alanine 500mg. Glucuronolactone 500mg. Caffeine Anhydrous 150mg. L-α-Phosphatidyl-L-Serine [soyabean, as 150 mg of a powder standardized to 20% Phosphatidylserine] 150mg. Hericium erinaceus (Lions Mane Mushroom) [fruity body, as 150 mg of a 4:1 extract providing 600 mg dried herb equivalent] 150mg. Nicotinamide (Vitamin B3) 100mg. Bacopa Monnieri (Brahimi) [whole herb, as 100 mg of an extract standardized to 20% Bacosides] 100mg. Vitis vinifera L. (Red Vine) [folium, as 100 mg of an extract standardized to 30% Polyphenols, 0.3% Anthocyanins and providing 5 µg trans-Resveratrol] 100mg. Alpha GPC 50% (L-alpha- glycerylphosphorylcholine) 75mg. Providing (elemental) 37.5mg. Cobalamin (Vitamin B12) 50mg. Providing Cobalamin (elemental) 100 µg. Choline Bitartrate 23.81mg. Providing Choline (elemental) 10mg. Piper Nigrum. (Black Pepper) [fruit, as 5 mg of a 50:1 extract providing 250 mg dried herb equivalent] 5mg. These unregistered medicines have not been evaluated by SAHPRA for their quality, safety or intended use. XS Health (Pty) Ltd. Co Reg Nr 2015/384743/07. The Innovation Hub, Lynnwood Ridge, Pretoria. Tel 012 342 6292. info@xshealth.co.za. www.xshealth.co.za.

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Turn to nootropics for a tangible boost in productivity, mental sharpness and performance Modern life is demanding and stressful, and the global village has become exceptionally competitive.

People are looking for solutions to deal with these challenges and unlock their full potential to win at life!

Whether you want to outperform your peers at work, ace your studies or simply want to be more productive during your day, everyone could do with a mental and physical edge.

In their quest to find safe and sustainable products that deliver these benefits, consumers worldwide – everyone from business leaders, Silicon Valley execs, Wall Street professionals, influencers in popular culture and even housewives – are turning to a new supplement category called nootropics.

58 Dis-Chem Living Fit

BOOST YOUR BRAIN

with Noolit nootropics NOOLIT NEURO ACTIVE

NOOTROPICS ARE DIETARY SUPPLEMENTS AND OTHER SUBSTANCES THAT STIMULATE THE RIGHT RESPONSES IN YOUR BRAIN TO HELP SUPPORT COGNITIVE FUNCTION AND IMPROVE MENTAL HEALTH.

Nootropics can help you boost your executive functioning, memory, processing speed, creativity, reasoning, focus, concentration and motivation. The right formulation may also help you manage anxiousness, calm racing thoughts, enhance your mood and improve the quality of your sleep.

Some people even use nootropics to boost their sociability. The increased confidence that comes from faster cognition

and the enhanced mental and verbal fluidity makes these products ideal for public speaking, presentations and parties.

Even active individuals and sportspeople – both amateurs and professional athletes – are leveraging these nootropic benefits.

Increasingly included in preworkout and performance mixes, nootropics work to naturally enhance and optimise physical and mental performance, offering an edge in reaction times and cognitive function to improve agility and high-pressure decisionmaking.

And many people, especially older individuals, are embracing nootropics for the neuroprotective properties these products offer. Including nootropics in your everyday nutritional plan can support brain health and stimulate the generation of new neurons.

LIGHT UP YOUR PERFORMANCE

WHILE SOUTH AFRICA LAGS THE GLOBAL TREND, INTEREST IN NOOTROPICS IS RAPIDLY RISING AS MORE PEOPLE OPT FOR NATURAL SOLUTIONS TO MODERN-DAY CHALLENGES WHILE TAKING A MORE HOLISTIC APPROACH TO WELLNESS THAT TARGETS BOTH BODY AND MIND. The Noolit range of nootropic brain supplements has been engineered to provide the ultimate cognitive-enhancing solution to boost your brain and help you unlock your full potential.

Extensively researched and naturally sourced, Noolit nootropics support mental health and performance by improving memory, motivation, focus, clarity, concentration, mood and energy.

Noolit products also harness the well documented power of medicinal brainshrooms in combination with ingredients that enhance neurotransmission to improve cognition and holistic brain health.

The right Noolit product or product stack (multiple products used together to meet your specific needs) can also provide a controlled peak of sustained mental performance during periods when you need it most!

Nootropics support mental health and performance by improving cognition, memory, focus, clarity, concentration, mood and energy.

The extensive Noolit nootropics range includes a product for every cognitive requirement:

Noolit Calm Cognition:

A stimulant-free learning aid for focused learning and better recall.

Noolit Cognition: An all-in-one advanced mental performance aid for all-day reasoning and processing power.

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a-day cognition, memory and mental focus aid for mental performance under stress.

Noolit Nootropic Superfood: A red

superfood supplement with advanced nootropics.

Noolit Brain Stack: An on-the-go nootropic stack for those cram sessions.

Noolit RPM Gaming Powder: A stimulant kick

for ultimate processing speed and performance.

Noolit On-the-Go Focus & Energy gel: For a quick

mental and physical energy boost.

Noolit Neuro Active:

Supercharge neural pathways and physical drive for an extra edge during your big moment.

Noolit Calm Bright: Onthe-go stress relief for calm focus during times of stress.

Noolit Chill Pill: Stress less, recover, relax and restore body and mind with this chill pill.

Noolit Alpha GPC Spark: A stimulant-free

cognition stack for better mental agility and memory.

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stimulant-free calming stack for brain cell recovery.

Noolit Huperzine Opti-Brain: A stimulant-

free energy stack for neuroprotection and age support. LF

OLIVE A study conducted at the Harvard T.H. Chan School of Public Health found that choosing olive oil over other fats, such as margarine, butter, mayonnaise and dairy fat, was associated with 8-34% lower risk of total and causespecific mortality.

*Study published in the Journal of the American College of Cardiology.

Oil

Wellness

Travel

With the pandemic spurring renewed focus on health and wellness, data released by the Global Wellness Institute suggests that the wellness tourism market – travel associated with the pursuit of maintaining or enhancing personal wellbeing, health and/or fitness – will hit $817bn in value by the end of 2022.

HEA

SEVEN OUT OF TEN

BASED ON DATA FROM NUFFIELD HEALTH, SEVEN OUT OF 10 PEOPLE WHO HAVE CONVERTED TO REMOTE WORKING DURING THE PANDEMIC ARE SUFFERING FROM MORE BODY ACHES AND PAINS.

THE SOLUTION? MORE MOVEMENT AND REGULAR EXERCISE, INCLUDING STRETCHING, MOBILITY AND YOGA.

LTH

“YOUR HEALTH SHOULD BE YOUR CROWN.”

in this section FEATURE

Probiotics after Antibiotics...62

EXPERT Q&A

Time your vitamin & mineral intake ...66

SUPPLEMENT FEATURE

Sublingual sprays...68

health

restore

GUT HEALTH AFTER ANTIBIOTICS

AS WE HEAD INTO COLD AND FLU SEASON, MANY OF US WILL VISIT A DOCTOR FOR TREATMENT TO DEAL WITH A RESPIRATORY OR CHEST INFECTION. While we don’t generally need medication to treat a viral infection, doctors will often prescribe a course of antibiotics to treat the nasty secondary bacterial infections that can develop while the body fights off the flu.

Good and bad effects of antibiotics

These medicines are extremely effective at dealing with the infection as they kill the disease-causing bacteria and make it hard for these ‘bad’ organisms to grow and multiply.

While treating an infection with antibiotics can significantly reduce your recovery time, these powerful medicines may cause side effects such as: Rashes, Diarrhoea, Nausea or a Yeast infection

62 Dis-Chem Living Fit

Another important consequence associated with antibiotic use is the impact these medicines have on the diverse microbiome in your gut – the complex ecosystem of beneficial bacteria that reside in your gut that aid digestion and play important roles in various vital biological processes, including your immune response. Probiotics support immunity by keeping in check the harmful bacteria we can ingest through the normal course of daily life.

Broad impact

Unfortunately, antibiotics, particularly broad-spectrum antibiotics, are a blunt tool. When used to fight harmful bacteria, they cannot distinguish the ‘good’ bacteria from the ‘bad’.

While some options target specific species of bacteria, your doctor will ultimately determine which is best. And in the absence of targeted testing and analysis, the default is usually the catch-all broad-spectrum option.

Consequently, a course or, worse, multiple consecutive courses, can wreak havoc on the healthy bacteria in your gut and may result in lasting changes to the balance and composition of the flora that live in your digestive system.

Collateral damage

A study published in the journal Nature that looked at how 144 antibiotics commonly used in humans impact our gut health found that two classes of antibiotics – tetracyclines and macrolides – create “collateral damage” by killing off certain good bacteria in the gut and inhibiting the growth of other important strains.

A healthy intestine is home to trillions of beneficial bacteria – it is estimated that there are more than 50 genera of bacteria that provide over 500 different species.

These changes in your gut flora

“A healthy intestine is home to trillions of beneficial bacteria – it is estimated that there are more than 50 genera of bacteria that provide more than 500 different species.” can lead to antibiotic-associated diarrhoea, nausea, vomiting and other gastrointestinal side effects.

The resultant imbalance can also allow ‘bad’ bacteria to overpopulate your gut, which may hamper digestion and result in recurring infections and other ailments.

Worryingly, chronic or excessive antibiotic use may pose long-term risks. For example, a 2015 study published in the journal Nature Reviews Endocrinology found associations between excessive antibiotic use in early life and the risk of weight gain and obesity in later life.

INCORPORATING PROBIOTICS Doctors who recommend probiotics typically recommend that people take these supplements a few hours after the antibiotic to stop the medicine from killing the probiotics.

Some doctors may suggest that patients wait a few days after they have completed their course of antibiotics before starting a regimen of probiotics.

In this regard, broad-spectrum probiotics help to repopulate the gut with a diverse range of beneficial bacteria and may help to avoid imbalances, including overpopulating the gut with a beneficial strain of bacteria, which can also cause gastrointestinal issues.

You can also support your gut before, during and after a course of antibiotics by loading up on foods that naturally contain healthy bacteria. These foodstuffs include fermented foods such as sauerkraut, yoghurt, kimchi and tempeh.

You can also feed the bacteria in your gut by eating fibre-rich foods such as nuts, seeds, beans, lentils, peas and berries.

LF RECOMMENDS

Probiotics to the rescue

For these reasons, doctors often prescribe probiotic supplements alongside antibiotics. These products may reduce the negative effects on your gut flora by repopulating the gut with a diverse range of beneficial bacteria to improve and restore the microbial balance in your intestines.

A systematic review published in BMJ Open that looked at the use of probiotics to correct the imbalance of normal microbiota following a disruptive event like a course of antibiotics found that 83% of the probiotic products used by otherwise healthy individuals restored their gut microbiota.

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Health 63

health

SWEAT IT OUT The many health benefits associated with sweating cheeky meme often A shared among fitnessconscious social media users states that “sweat is just fat crying”.

While it’s true that a hard, calorie-busting workout will work up a serious sweat, this physiological response to physical activity (as well as heat and humidity) is more important than many people think.

Beyond exercise Sweating is more than just an unwelcome byproduct of exercise or a hot and humid day. It is actually vital to our health and ultimate survival.

First and foremost, the skin plays an important thermoregulatory role to control our body temperature.

The salty liquid that escapes from the pores in our skin comes from the millions of eccrine sweat glands located across the

64 Dis-Chem Living Fit

surface of our skin. The cooling happens when the sweat evaporates from our skin, which works to lower our core body temperature.

The resultant ability to perspire while chasing prey in hot environments enabled humans to adapt, survive and become proficient hunter-gatherers. This ability now allows us to tackle extreme endurance feats like running marathons and ultramarathons or cycling for hours on end.

“Sweating is also extremely therapeutic.

Numerous cultures around the world have incorporated the practice into various traditions and spiritual rituals, some of which still happen today for the health and healing benefits.”

“One important benefit associated with regular sweating is better natural detoxification.”

Health benefits

Stimulated sweating

Sweating is also extremely therapeutic.

Numerous cultures around the world have incorporated the practice into various traditions and spiritual rituals, some of which still happen today for the health and healing benefits.

Examples include Scandinavian saunas, Celtic vapour baths and North American sweat lodges.

And many people include stimulated sweating in saunas, steam rooms and hot baths in their recovery protocols after gym or training sessions, often coupled with ice bath immersions in a practice known as hot-cold contrasting. This practice helps to improve circulation and aids lymph drainage and exercise metabolite removal.

Whatever your reason and your preferred method for getting your sweat on (obviously, exercise delivers many additional health benefits for your heart, lungs, body and mind), you will experience various health benefits.

One important benefit associated with regular sweating is better natural detoxification.

The skin is technically the body’s largest elimination organ. In fact, skin is often referred to as our ‘third kidney’ as the body will bring certain toxins to the skin’s surface for removal.

Acne breakouts, eczema or rashes may indicate various health issues such as chronic systemic inflammation, toxin build-ups, food intolerances or allergies as the body works to remove these substances.

This process helps to support our main detoxification organs – the kidneys, liver and digestive tract – with this important process.

Research*also shows that sweating can increase and maintain skin hydration which, when coupled with the detoxification process, can deliver that healthful glow so many people are after.

Better heart function

Stimulated sweating offers proven cardiovascular benefits, too. For example, a 20-year Finnish study published in Jama Internal Medicine found that regular sauna sessions – up to four a week – helped to lower the risk of sudden cardiac death, coronary heart disease, cardiovascular disease and all-cause mortality among participants.

And a different study**revealed that as little as 30 minutes in the sauna could help to decrease blood pressure.

In addition, by eliminating salts (electrolytes) including sodium, potassium, calcium and magnesium through our sweat, regular perspiration helps to take some of the load off our kidneys. This process may help to reduce the risk of kidney stones.

Medical researchers***are even exploring potential applications for using stimulated sweating to correct electrolyte imbalances that can cause cardiovascular events such as heart failure and kidney disease.

References *Sweat is a most efficient natural moisturiser providing protective immunity at points of allergen entry; Tetsuo Shiohara et al; Allergology International, Volume 67, Issue 4, October 2018, Pages 442-447. **Acute effects of sauna bathing on cardiovascular function; Tanjaniina Laukkanen; Journal of Human Hypertension (2018) 32:129–138. ***The skin as « third kidney ». Arlene Wurzner-Ghajarzadeh et al. Rev Med Suisse. 2019 Feb 20;15(639):418-421.

Health 65

Q&A

ASK THE PROS

What is the best time to take your vitamin and mineral supplement for the best results?

Zoe via Social Media

M

aking high-quality vitamin and mineral supplements part of your daily nutrition plan is an intelligent way to plug potential nutrient shortfalls, support your immune system and recovery needs, and potentially boost your general health and wellbeing.

But a haphazard approach to taking these supplements might not deliver the full benefit from your investment as not all vitamins are the same.

Your body absorbs some vitamins with water while we require a fat source to absorb others. Some vitamins work best when combined with others, while a few can actually hamper our ability to absorb some substances.

With these factors in mind, taking certain vitamin and mineral supplements at specific times during the day can help to promote optimal absorption.

66 Dis-Chem Living Fit

Your body absorbs some vitamins with water while we require a fat source to absorb others.

Time your vitamin intake

While supplement timing may seem like a complicated subject, it’s actually very straightforward and intuitive when you understand a little more about how your body digests and absorbs nutrients.

The main considerations on how to take them relate to the time of day and whether or not people can (and should) ingest them alongside meals.

Prevent upset tummies

In general, most label recommendations on packaging direct you to take vitamins and minerals in the morning with or directly after your first meal.

The main reason for this guideline is to prevent potential digestive issues, which can occur when you ingest certain concentrated vitamin or mineral supplements on an empty stomach.

Symptoms such as stomach cramps or pains, heartburn, acid reflux, nausea, or diarrhoea may occur especially with larger doses.

Boost absorption with fat

Consuming your supplement with food can also help to improve digestion and boost how much of it your body absorbs to improve its impact.

For instance, your body needs fat to absorb fat-soluble vitamins (these include vitamins A, D, E and K). This also applies to any multivitamin that contains these vitamins.

As such, taking these vitamins with breakfast works best if you include some avocado or nut butter with your toast.

A water solution

If you take multiple products, you can divide these doses and take the second batch with your lunch.

However, it is best to take any energy- or metabolismboosting supplements, like B vitamins, in the morning.

that you can take on an empty stomach, namely chelated mineral supplements. Chelation occurs when a mineral binds to an acid, which means it doesn’t rely on your stomach acid to break it down.

Calcium citrate and magnesium glycinate are the main products available in this form.

The dinner conundrum

Taking vitamin and mineral supplements with or after dinner seems to be the most contentious issue.

Some people suggest that taking supplements in the evening can help your body derive added nutritional benefit while you sleep. However, your digestion typically slows during the night, which could actually hamper efficient absorption.

One proviso may include natural hormone-boosting supplements like ZMA, which may prove most beneficial when taken in the morning and again in the evening.

A study published in 2000 in the Journal of Exercise Physiology found that “ZMA supplementation was associated with improved anabolic hormone profile and muscle function”.

Just keep in mind that B vitamins (along with vitamin C) are watersoluble vitamins, and it may prove beneficial to take water- and fatsoluble vitamins separately to boost absorption rates.

Optimal hydration will ensure your WHEN IT body efficiently COMES TO absorbs these PROBIOTICS, vitamins. So start SOME your morning with PRELIMINARY a cup of water (or RESEARCH lemon water with SUGGESTS some salt) and THAT TAKING wash down your THEM WITH OR vitamin B and C 30 MINUTES supplements with BEFORE A a glass of water, MEAL MAY either before or a DELIVER little while after BETTER your breakfast.

RESULTS THAN But there are TAKING THEM a few products AFTER EATING.

POWER COMBOS Another timing consideration relates to potential synergies between specific nutrients.

For example,

Vitamin D boosts calcium absorption while vitamin C boosts iron absorption (you should

also take iron on an empty stomach, which can work with some vitamin C diluted in a glass of water).

Combining these nutrients at the correct times could potentially deliver the biggest benefit.

But keep in mind that certain combinations can also block one another. For instance, calcium can affect iron, zinc and magnesium absorption.

Therefore, it may prove beneficial to take calcium supplements (together with vitamin D) at a different time than an iron supplement or a multivitamin.

Avoid mega-dosing

Lastly, consider that your body can only absorb a certain amount of a specific nutrient at one time. Practical recommendations suggest a micro-dosing approach, with large doses split over the course of the day rather than a single mega-dose in the morning and/ or evening.

Health 67

health

“YOU AREN’T WHAT YOU EAT, YOU ARE WHAT YOU ABSORB.”

SPRAY VITAMIN DEFICIENCIES AWAY GETTING A GREAT RETURN ON YOUR HEALTH INVESTMENT

While good nutrition certainly starts with a healthy diet, your body’s ability to digest and absorb the nutrients you feed it are essential steps in the process to ensure vibrant health and peak performance.

68 Dis-Chem Living Fit

But this concept doesn’t just relate to your diet.

Getting the best return from the vitamin and mineral supplements you buy from your local Dis-Chem also requires optimal digestion.

Ultimately, you can eat wholesome foods and buy the best quality nutritional supplements but if your body is unable to digest and absorb the nutrients, you won’t get the full benefit.

Supplement bioavailability (the rate at which your body

can digest and absorb it) can also differ between individuals for reasons such as variable absorption and metabolic rates in the body.

While working to achieve and maintain optimal digestive health is the best way to ensure you get everything you need from your food and supplements, you can also make use of innovative developments in the supplement sector to boost your nutritional status.

UNDER THE TONGUE

Sublingual sprays, for example, offer an administration option that can deliver nutrients directly into the bloodstream by diffusing substances through tissues under the tongue, which is an area rich in blood vessels.

Derived from the Latin for “under the tongue”, sublingual sprays bypass the digestive system, which means these supplements avoid the exposure to stomach acid, bile and digestive enzymes that can reduce the amount our bodies eventually absorb and use.

While supplements and nutraceuticals (as well as medicines) are designed to make it through this process, sublingual administration may offer benefits over oral administration for certain substances as it ensures more makes it into the bloodstream.

For example, in a 2015 study1 published in the Antimicrobial Agents and Chemotherapy journal, researchers found that the rate of sublingual absorption was greater than that of tablets, and that the sublingual administration method offered greater bioavailability.

LF RECOMMENDS

BIOGEN Vitamin D3 spray

CRAMP EASE Oral Spray

BETTER YOU Boost Vitamin B12 Oral spray

BETTER YOU Dlux1000 Spray

DID YOU KNOW...

A review published in the International Journal of Pharmaceutical Sciences and Research in 2017 on sublingual sprays as a novel delivery system stated that the “absorption of drugs through sublingual route is 3-10 times larger than that presented by oral route”.

2

SIDESTEP DIGESTIVE ISSUES

Sublingual sprays may offer additional benefits for those who suffer from digestive issues like inflammatory conditions or gut permeability. In these instances, taking sublingual supplements could impact a person’s nutritional status by boosting absorption rates.

For example, a study3 published in the AACE Clinical Case Reports journal highlighted the fact that people “with malabsorptive diseases such as Crohn’s disease and celiac disease are more prone to lower intestinal absorption of vitamin D”.

This can become an issue because we need adequate vitamin D for numerous reasons, such as promoting calcium absorption for optimal bone health and for immune system function.

Vitamin D also regulates the expression of more than 200 human genes, and low levels are associated with a higher risk of heart disease and diabetes, as well as higher body fat, depression, breast cancer risk and adverse pregnancy outcomes in women.

Faced with these potential health issues, a sublingual spray like Biogen’s Vitamin D3 spray offers a novel and potentially more effective supplement option compared to capsules or powders because the body absorbs the substance faster through the mucosal lining beneath the tongue.

And even in the absence of any underlying health issues, a sublingual spray also offers a quick and convenient method to take your daily dose of specific vitamins, especially for anyone who struggles to swallow tablets or capsules.

A SUBLINGUAL SPRAY ALSO OFFERS A QUICK METHOD TO TAKE YOUR DAILY VITAMINS.

1.Pharmacokinetics of a Novel Sublingual Spray Formulation of the Antimalarial Drug Artemether in Healthy Adults; ASM Journals. Antimicrobial Agents and Chemotherapy.

Vol. 59, No. 6. 2.A review on sublingual spray: novel drug delivery system; November 2017, International Journal of Pharmaceutical Sciences and Research. 3.Sublingual Vitamin D3 Effective in a Patient Resistant To Conventional Vitamin D Supplementation. 2020 Sep Health 69

3-8% According to a 2012 study, inactive adults can lose 3-8% of their muscle mass per decade, coupled with a reduction in resting metabolic rate and more fat accumulation. As little as 10 weeks of resistance training may increase lean weight by 1.4kg, increase resting metabolic rate by 7% and reduce fat weight by 1.8kg. *Study published in the Current Sports Medicine Reports journal.

THE TREND

to blend

A significant majority of respondents (59%) in the Les Mills 2021 Global Report favour a 60:40 split between gym and digital home workouts.

Termed omnichannel fitness, this blended model will likely persist beyond the pandemic.

67% The Les Mills 2021 Global Report states that more than two-thirds (67%) of gym members prefer working out in groups, with live classes almost twice as popular as livestreams, despite the ongoing pandemic.

GYM “THE BEST PROJECT YOU WILL EVER WORK ON, IS YOURSELF.”

in this section FEATURE

Biogen Face of Fitness...72

EXPERT Q&A

How does muscle building work...78

WORKOUT

Squat variation guide...80

SUPPLEMENTS

Whey vs plant protein...90

T HER PATH TO

Fame

Tamsyn’s path to cover model and brand ambassador status started when she submitted her pictures, video and entry information to the Face of Fitness cover model search competition.

She was one of 32 hopefuls to make it through to the next round, where she competed for a place in the round of 12 and a shot at attending the final three-day photoshoot experience.

Based on her ability to embody Biogen’s brand values of constantly striving to #BEYOURBEST by living fit and healthy every day, Tamsyn earned the Biogen Face of Fitness title for 2021 and Fitness magazine cover.

72 Dis-Chem Living Fit

TAMSYN DEXTER #TEAMRED ATHLETE AND 2021 FACE OF FITNESS

THE NEW FACE OF FITNESS

TAM E

very year, the Biogen Face of Fitness cover model search challenges aspiring fitness models to enter the competition and chase their dream of becoming a brand ambassador and industry influencer. It never fails to uncover new talent in the health and fitness industry while showcasing the power of hard work and determination.

Many ambitious female athletes use this competition as a platform to launch a successful career within the fitness industry. The platform

also creates numerous opportunities for the finalists to inspire other women and help them achieve their health and fitness goals.

SET YOUR SOUL ON FIRE

Tamsyn Dexter, a Pilates and stretch instructor, professional dancer, aerialist and contortionist from the East Rand in Johannesburg, earned the coveted Biogen Face of Fitness title at the end of 2021, securing her reign for 2022.

Tamsyn Dexter

Tam ” Age: 22 Occupation:

Professional Dancer, Aerialist, Contortionist, Pilates and Stretch Instructor Lives: Witfontein

“I train every day. My body needs to move daily to be the happiest me I can be.”

If you find your passion, your purpose in life will follow.

“I’m a huge advocate for pursuing your passions. Sometimes your passion can be scary, unconventional and against social norms, but you have to do what sets your soul on fire.”

This life philosophy prompted Tamsyn to enter the competition

and potentially take her career and industry profile to the next level.

“You can have so much power over your life if you choose to focus on what excites you. By following your passion, you will inspire those around you, and by honouring your calling, success will follow.”

I tam_dex

PURSUE YOUR PASSIONS

In The Gym 73

gym TAM SAYS:

“Stop letting your potential go to waste because you are not confident.

People with half your talents are making serious waves just because they decided to start!”

FITNESSFOCUSED LIFESTYLE

According to Tamsyn, health and fitness have featured prominently throughout her life.

“My family environment while growing up was centred around health and fitness.

I also competed in various sports at school and represented my province and country as an athlete.”

Tamsyn’s passion for fitness and her active lifestyle eventually led to her career in dance and the performing arts.

“As I started to understand and listen to my body, I learnt what my body needed mentally, physically and from a nutritional perspective to perform at my best on stage. I then developed an interest in stretching, contortion and aerial, which has brought a different dimension to my performing, and my fitness journey.”

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Tamsyn believes that she wouldn’t be the dancer, aerialist, performer or person she is today without a consistent fitness regimen. She now constantly looks for ways to push herself physically and mentally.

CONSISTENCY IS KEY TO SUCCESS

IN TAM’S CUPBOARD:

Biogen Immuno Boost Powder

When it comes to training, Tamsyn believes that you should reach a point where training isn’t an effort. This comes from consistency and dedication.

“My approach to fitness is simply about consistently moving my body and living a healthy lifestyle.

This ties in with my philosophy of being grateful for what my body is capable of and to appreciate the progress I have made.”

She trains every day because movement makes her feel happier and more energetic. This comes in handy in her busy lifestyle.

“I live a very physically demanding lifestyle and it is important to listen to my body to determine what form of activity is needed daily and when I need a rest or recovery to keep my body feeling healthy and happy.”

Biogen Lean Aminos

Biogen Collagen

Biogen Vitamin D3

Biogen Calmag Max

Q&A

ASK THE PROS

Did you know?

Scientific literature suggests that a daily protein intake of 1.8g per kilogram of body weight is ideal to promote muscle gain and support the repair and recovery process.

How do muscles grow bigger and stronger following training?

Philani via email

O

N THE SURFACE, BUILDING MUSCLE SEEMS LIKE A STRAIGHTFORWARD PROCESS. You hit the gym to break down muscle with intense, heavy lifting, then rebuild that muscle with the right foods, including ample protein and well-formulated supplements. Include sufficient rest between sessions and the end result is bigger, stronger muscles.

While that is a pretty accurate summary, repairing damaged muscle cells and creating new muscle tissue is actually a wonderfully complex and highly intricate process.

TRIGGERING THE RESPONSE When we exercise, the mechanical loading – especially from heavy weight lifting – causes micro-tears in muscle fibres. The resultant damage causes an immediate 78 Dis-Chem Living Fit

DID YOU KNOW? The ideal protein serving after exercise and at each meal is 30g of derived protein.

immune response, which sends immune cells (called cytokines) to the damaged site to start the repair process.

This trigger also starts various processes on a cellular level that regulate various activities that repair and replace the damaged muscle tissue. This process aims to overcompensate for the damage caused by replacing cells and adding more to ensure we can withstand the stress in future and don’t loss muscle mass over time.

The muscle rebuilding process

Known technically as hypertrophy, our bodies work to create complex structures (muscle protein) from simpler ‘building blocks’ (in this case, amino acids) via an anabolic process that includes growth factors, immune cells, hormones, enzymes and nutrients.

In the context of muscle growth, this anabolic process relates to muscle protein synthesis – a metabolic process driven by enzymes where the body uses amino acids to produce muscle proteins.

We get those amino acids from the food and supplements we eat and drink before and after training.

Our body breaks down the protein molecule into amino acids during the digestion process.

These amino acids then circulate throughout the body, ready to build and repair muscle protein.

The hormone factor Powerful hormones drive the rebuilding (anabolic) process.

For instance, insulin helps to pull amino acids from the bloodstream into muscle cells (together with circulating glucose).

Potent anabolic hormones including testosterone, insulin-like growth factor (IGF) and human growth hormone (hGH) then stimulate protein synthesis to create new muscle tissue and promote muscle growth.

Most of the energy required to drive the muscle-building process is supplied from inside the muscle cell itself (created by small structures called mitochondria) when the energy-rich molecule adenosine triphosphate (ATP) breaks down and releases energy (creatine supplements help to support this process).

TRAIN. EAT. REST. REPEAT Types of hypertrophy Ultimately, this complex process results in two types of muscle growth (hypertrophy):

1

2

MYOFIBRILLAR HYPERTROPHY: The process by which the body rebuilds damaged contractile muscle proteins or replaces them.

SARCOPLASMIC HYPERTROPHY: An increase in muscle cell size or volume due to increased muscle glycogen and fluid stores.

And it is myofibrillar hypertrophy that results in the bigger, stronger contractile proteins in the muscle that most people are after.

While sarcoplasmic hypertrophy can also increase muscle size, this increase isn’t accompanied by improvements in strength.

How long does it take?

According to various studies, this entire process takes 28-72 hours following exercise, depending on various factors.

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LIVE FIT

WORKOUT

SQ #

THE ULTIMATE EXERCISE TO BUILD, SHAPE AND TONE MUSCLES, BURN CALORIES AND FAT, AND DEVELOP SERIOUS STRENGTH.

80 Dis-Chem Living Fit

Model: Jurgen Klose @jurgen_klose

Front squat

t a u q s k c a B

t a u q s l o t s Pi

QUAT SQUAT VARIATION GUIDE

TO BOOST YOUR RESULTS SCAN ME

SEE THE WORKOUT VIDEO GUIDE.

Making the squat the foundation on which you build a comprehensive weight training plan is a smart way to ensure you get stronger, transform your body, run faster, jump higher or simply maintain the best quality of life with more functional strength and better movement.

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Start here....

HOW TO MASTER THE SQUAT For those who may not be familiar with the squat rack, there are a few important guidelines to follow before adding these variations to your programme.

A Learn the proper technique.

B Improve your hip, knee, ankle and shoulder mobility.

C Master the bodyweight squat before executing it under load.

SQUAT LIKE A BOSS THE SQUAT IS A COMPLEX COMPOUND EXERCISE THAT INCORPORATES MULTIPLE JOINTS AND ACTIVATES NUMEROUS MUSCLES, FROM BIG, POWERFUL MUSCLES LIKE THE QUADS AND GLUTES TO SMALLER STABILISERS SUCH AS YOUR ADDUCTORS AND CALVES. A squat is predominantly a hip extension (lengthening) exercise. The major emphasis is placed on the quads when you extend back up into the standing position (concentric phase) and the glutes during the lowering (eccentric) phase.

You want to create a platform that feels natural and comfortable when performing any type of squat, which requires symmetrical strength and adequate mobility in the relevant joints and muscles.

READY TO SQUAT?

#

Squat mobility guide

AN INABILITY TO SQUAT PAST PARALLEL IS A SIGN OF POOR HIP AND ANKLE MOBILITY. If you can’t descend beyond this point without maintaining proper form, rather step away from the squat rack for a while to improve your mobility instead of training around or reinforcing this existing issue.

Even if you can drop past parallel without any issues, it is beneficial to perform mobility drills before any squat session to warm up and reduce your injury risk.

master these...

Squat mobility drills

# Hip hinge # Squat stands # Resting squat pose # Kneeling pose # World’s Greatest Stretch # Kneeling hip flexor stretch # Kneeling dorsiflexion # Rocking ankle mobilisation # Flying Shoulder Presses

After mastering these steps and creating the joint mobility you need, it is time to rack and load a barbell and squat down deep! But how low should you go? As low as possible!

It’s a common misconception that deep squats cause knee injuries. If you’re injury free, have the core and back strength, and the mobility to squat deep using proper form, then do it. In fact, numerous studies suggest that the deep squat might help to improve knee stability.

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#

The set-up

A Set a solid base by placing your feet hipwidth apart, with your toes pointing forward or slightly outward.

B Keep your knees slightly bent in the fully extended upright position.

C Distribute your weight evenly through both feet.

Initiating the movement A properly executed deep squat starts at the hips with a hinge, which drops your glutes back and down.

Do not initiate the movement by bending your knees first. Your knees should track your toes as you descend. Engage your core to maintain an upright torso and good posture.

Powering up Once you reach the deep squat position, contract your glutes to initiate the upward movement and rise back up with a powerful hip extension to lift your hips and extend your knees. Push through your entire foot as you extend your legs and hips.

Other important biomechanical cues to consider include: Maintain a neutral head position with your gaze cast forward.

You need good ankle mobility to keep both heels on the floor in the deep squat position.

Do not arch your back.

Keep your knees behind your toes throughout the movement.

Model: Sherneal Joseph @sherneal.joseph In The Gym 83

gym

SQUAT VARIATION GUIDE

BEGINNER OPTIONS Beginner

Beginner

HOW TO: Hold your hands to your front. Hinge at the hips and bend your knees to descend into a deep squat. Keep your head and chest up and keep looking forward. Drive up through your heels as you extend your knees and hips to return to the upright position.

WHY DO IT?

HOW TO: Hold a kettlebell with both hands in front of you against your chest.

Position your feet slightly wider than shoulder-width apart, with your toes pointed slightly outwards.

Allow your elbows to drop inside your knees in the deep squat position.

Bodyweight squat

This is the ideal option for beginners, those working to perfect their technique or as a rehab exercise.

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Goblet squat

WHY DO IT?

This variation is one of the easiest loaded squat options to master as you hold the weight close to your body, which makes it ideal for beginners.

Beginner

Zercher squat HOW TO: Rack and stack a barbell at upper waist height. Position your forearms under the bar, with your elbows placed shoulder-width apart.

Cross your wrists and pull the bar in close against your body.

WHY DO IT? This squat variation

places the load in front of the body, which allows for a more upright torso position. It also teaches you to push your knees out and bum back, and keep your chest up. This makes it a great squat for beginners.

Beginner

Landmine squat HOW TO: Insert one end of a bar into a landmine, and load the other end. Hold the loaded end at shoulder height as you perform squats.

WHY DO IT?

SQUAT FACT

Squats activate your biggest muscle groups.

The front and back squat use the hamstrings and quadriceps – in the same way

The movement arc created by the landmine and bar promotes better biomechanics, making this a great exercise for beginners to learn proper movement mechanics.

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SQUAT VARIATION GUIDE

INTERMEDIATE OPTIONS Intermediate

Back squat

HOW TO: Position the loaded barbell properly across your upper back. Drop your hips down, keeping both heels on the ground. Keep your back straight and knees pointed in the same direction as your feet.

WHY DO IT?

This is the ultimate squat option.

The barbell position across your shoulders accommodates the most weight.

SQUAT FACT

You activate

43%

more muscle squatting with free weights VS a Smith machine 86 Dis-Chem Living Fit

Intermediate

Sumo (Plié) squat HOW TO: Place your feet in a wide stance with your toes pointing outwards.

Hold a dumbbell with both hands in front of you. Squat down until your thighs are parallel to the floor.

WHY DO IT?

Great for placing more emphasis on the inner thighs and glutes!

Intermediate

Front Squat HOW TO: Position the bar on the front of your shoulders.

Either cross your arms and place your hands on top of the barbell, with your upper arms parallel to the floor, or place your fingers under the bar and your elbows up as high as possible (this requires suitable shoulder and elbow mobility). Keep your head forward, chin in, back straight and feet flat on the floor with your weight distributed equally through your feet.

WHY DO IT?

The front squat places less stress on the lower back and shifts more emphasis onto the quads during the knee extension. The front squat is also an important position to master for those progressing to cleans.

However, lifters can seldom lift the same weight used during the back squat.

GET10%

BACK

SQUAT FACT

The more weight you lift on any squat variation, the more muscle you activate and the stronger you’ll become.

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

Ts and Cs apply. www.dischem.co.za/planet-fitness

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SQUAT VARIATION GUIDE

ADVANCED OPTIONS Advanced

Advanced

Jump squat

Overhead squat

HOW TO: This is an advanced squat movement that requires ample shoulder mobility and immense core strength. Clean and press the barbell overhead. Keep the bar over your base once overhead, with your arms locked out. Squeeze your upper back and keep your chest tall. Squat using a wide stance.

HOW TO: Perform a deep squat. Push up through your feet. Explosively extend your body as you lift your feet off the floor and get as much height as possible.

WHY DO IT?

This is a great variation to develop explosive power and speed.

WHY DO IT?

Great for developing greater lower back and core strength.

SQUAT FACT

Breaking parallel activates the glutes 88 Dis-Chem Living Fit

Advanced

Offset dumbbell squat HOW TO: Hold a dumbbell in one hand by your side. Try to get the dumbbell down as close to the floor as possible without rounding your lower back or rotating your torso.

WHY DO IT?

A great squat variation to develop core strength as you need to control rotational movement during this exercise.

Start by perfecting the standard box dumbbell squat before progressing to the single dumbbell movement.

Advanced

Pistol squat

HOW TO: Stand with your arms extended out in front of you. Balance on one leg with the opposite leg extended straight forward and as high as possible.

Stabilise your ankle and keep tension throughout your body. Squat down as far as possible while keeping the ‘free’ leg elevated off the floor.

Press back with your hips and squat all the way down so that your glutes reach the Achilles of the bent leg at the bottom of the movement.

Drive up by extending the knee and hip of your loaded leg. Press and drive your flat foot into the ground. Return to the upright position and repeat for the required reps before continuing with the opposite leg.

WHY DO IT?

This powerful unilateral (singleleg) bodyweight exercise targets your legs and core stabilisers to help build functional strength and create better balance and symmetry.

FORM TIP: The knee of the supporting leg should point in the same direction as the supporting foot. Keep your back straight as you descend into the squat.

In The Gym 89

WHEY VS PLANT PROTEIN

We compare whey and plant protein supplement options

FOR DECADES, DAIRY-DERIVED WHEY PROTEIN HAS REIGNED SUPREME AS THE STANDARD BY WHICH WE MEASURE ALL OTHER PROTEIN SUPPLEMENTS.

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Whey is a supplement staple in the cupboard, but plant proteins have grown in popularity in recent years due to their many benefits and comparable results.

PLANT PROTEINS

PRIMAL Whey Protein

WHEY BENEFITS

Whey is generally considered the gold standard in proteins because it has a complete amino acid profile, including all nine essential amino acids – those that your body can’t produce on its own – including the beneficial branched-chain amino acids (BCAA).

Whey is also rich in leucine, a potent amino acid that the body needs to rebuild muscle during the recovery process and which can also reduce muscle breakdown during exercise.

Perhaps more importantly for the recovery process, whey is highly bioavailable. That means your body rapidly digests whey protein to absorb and deliver its constituent amino acids to recovering muscles quicker than other protein sources.

Amino acid concentrations rise rapidly after drinking whey protein, peaking within 100 minutes.

These amino acid levels then return to normal within five hours, which supports muscle recovery and growth after exercise and throughout the day.

Among the three main whey variants, whey hydrolysate has the highest bioavailability because it goes through multiple processing steps. Whey isolate is less processed than a hydrolysate so is slightly less bioavailable, but still digests faster than the most common and least processed form, whey concentrate.

Manufacturers typically

BIOGEN Iso-Whey Premium

EVOX 100% Whey Protein

USN BlueLab 100% Premium Whey

NPL Platinum Whey

More recently, plant protein supplements have become popular options. However, many people believe that plant protein is inferior to whey because most plant protein sources lack certain amino acids – they have incomplete profiles.

While this is true, supplement manufacturers mix multiple complementary plant protein sources together to deliver a finished product that contains all the amino acids your body needs in the appropriate doses.

For example, pea protein is an incomplete protein but it is also highly bioavailable, which makes it a popular option as an alternative to whey. To cater to this demand, supplement manufacturers typically blend it with other plantbased protein sources such as hemp or rice protein to deliver a complete amino acid profile.

And there are also a few plant-based proteins that have a complete produce a blend amino acid profile, like that contains all hemp protein. However, three variants in the this plant protein is formulation to deliver low in the amino acids fast, medium and lysine and leucine and is, slower release profiles. therefore, often paired

with other plant-based protein sources to compensate for the shortfalls.

Soy protein, which is extracted from the soybean plant, is another complete protein and is often considered the most effective plant-derived source for building or maintaining muscle.

USN BlueLab 100% Plant Protein

NPL Vegan Protein

BIOGEN Plant Based Protein

Youthful Living Keto Vegan

In The Gym 91

health

Soy also contains important substances like saponins, phytosterols and isoflavones.

Saponins support healthy immune function and help to reduce cholesterol absorption in the body. Phytosterols also help to maintain cholesterol levels, while isoflavones are powerful antioxidants.

THE SOY DEBATE While there has been significant controversy around soy and its effect on hormone production, specifically increased oestrogen levels, most claims are unsubstantiated.

PLANT PROTEIN COMPARED TO WHEY

Brown rice protein, which has a near-complete amino acid profile, was also found to have similar, if not better, results than whey in a study conducted on MMA fighters.

The study conducted by researchers at the Florida International University showed that athletes who drank a brown rice protein supplement during training experienced statistically similar results to those who used animal-based whey.

The results, which were published in the Journal of the International Society of Sports Nutrition, suggest that brown rice protein may be just as effective as animal-based whey protein for building and maintaining muscle.

In fact, this claim was debunked in a review of studies that used soy protein in athletic situations, which found no evidence that oestrogen levels increased after ingesting soy protein.

HEALTH BENEFITS

And, in general, plant protein also contains a host of other beneficial essential nutrients, including vitamins, minerals and other phytonutrients.

In addition, certain plant-based proteins offer those with lactose intolerance an alternative to whey or casein.

WHICH IS BEST?

Both protein supplement options offer similar amino acid profiles, with minimal disparities in bioavailability, so the choice ultimately boils down to which protein fits best with your lifestyle.

Are you trying to consume less animal protein in your diet for your health and digestion, or to benefit the environment?

Do you suffer from digestive issues linked to dairy?

“Brown rice protein, which has a nearcomplete amino acid profile, was also found to have similar, if not better, results than whey in a study conducted on MMA fighters.”

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If you answered yes to either of these questions, then plant protein offers a suitable alternative to your trusted tub of whey protein.

gym

fact:

Tawanda eats about 3800 calories a day,

spread across 5 to 6 meals.

TAWANDA

COVER MODEL MAKEOVER

“Invest the time to do your own research to understand how the human body works and what you need and what you don’t.”

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S

OMETIMES WE NEED TO HIT ROCK BOTTOM BEFORE WE CAN LIFT OURSELVES TO NEW HEIGHTS. THAT IS EXACTLY WHAT HAPPENED TO TAWANDA TADZIMIRWA IN 2017.

After a tough year filled with relationship and financial turmoil, Tawanda detoured from his established healthy and active lifestyle by partying more often with friends and indulging in more alcohol and convenience and

“I suffered from the typical gym guy syndrome of a big chest and arms and no legs. I worked hard to correct the imbalance in my physique.”

comfort foods.

“As a highly active individual who played various sports from an early age and hit the gym throughout my varsity days, I had an athletic physique prior to 2017. But overindulging and a lack of exercise started to catch up with me,” he explains.

When he started getting comments from friends and family about his changing physique, Tawanda knew he had to do something.

Stats

Age: 30 Height: 188cm Weight: 109kg Career: Enterprise Risk

Management & Strategy Analyst, material handling entrepreneur

GOING TO EXTREMES

“I acknowledged that I had fallen off the wagon and that my slump was starting to affect every aspect of my life. So, on my birthday in late 2017, I resolved to get my life back on track and become the best version of myself.”

Deeper introspection during his birthday on 17 December helped Tawanda realise that gym and exercise served as his anchor in life.

“I formulated a plan and, on 3 January, made a public declaration on social media stating my intention to get myself back in shape.”

He themed his transformation #RoadtoSummer18 and his plan paved the way for one of the best years of his life by creating a launchpad for future opportunities in the health and fitness industry.

ITAWANDA_NATE

A BETTER VERSION

Tawanda started his journey with a rather extreme approach at first.

“I was training up to 13 times a week, performing double sessions from Monday to Saturday, with one session on Sunday as my ‘recovery day’.”

Tawanda dedicated 4 to 5 weekly sessions to leg training to create better symmetry with his upper body.

“I suffered from the typical gym guy syndrome of a big chest and arms and no legs. I worked hard to correct the imbalance in my physique.”

And Tawanda ate whatever he could find to fuel his training and support his growth.

“The ‘dirty bulk’ approach worked initially. I added some serious size, gaining 10 kilos in three months, but not all of it was lean muscle.”

From a supplement perspective, Tawanda admits that he didn’t know much and bought products based on clever marketing rather than informed research.

But his approach was ultimately unsustainable.

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gym TAWANDA’S SUPPLEMENT STACK:

POST TRAINING STRESS DISORDER

THE RIGHT BALANCE

“I think I suffer from ‘Post Training Stress Disorder’ after that training phase,” quips Tawanda. With the risk of injury growing ever larger, he decided to change his approach and reduce his training volume.

“Once I was more informed, I understood important nutritional elements such as nutrient timing and optimal absorption. I cleaned up my carbs and included more complex options.

I also focused on healthier fats and ate mainly lean cuts of meat.”

Tawanda now considers his diet ideally balanced for his goals and his lifestyle.

“Because I don’t compete on stage as a fitness athlete or bodybuilder, I can keep my diet interesting with sauces, which is important to me from a sustainability point of view. While they add extra calories, they keep my meals flavoursome, which adds to the enjoyment factor.”

Tawanda says he now eats about 3800 calories a day, spread across 5 to 6 meals.

“I researched intensely, reading whatever I could about training and nutrition to achieve the physique I wanted.

I also got insights and tips from a friend’s partner who had successfully transformed his body.”

Tawanda used this information to adapt his approach by cleaning up his diet and changing his workout plan to get leaner.

Tawanda’s workout split Monday: Quads, abductors Tuesday: Shoulders Wednesday: Back Thursday: Chest Friday: Hamstrings Saturday: Full body day

(targets multiple muscles including arms to hit 10 sets per group per week in total) Sunday: Rest

SUPPLEMENT PLAN Tawanda now incorporates a wide range of USN supplements in his approach.

“Before and sometimes after my morning training, I drink USN Anabolic Carb with 2 scoops of USN Epik IsoZero Whey protein.”

Tawanda says he prefers 98 Dis-Chem Living Fit

USN Epik IsoZero Whey because it is a whey isolate and, therefore, contains less lactose. It also contains a multi-action enzyme complex to aid digestion. As such, it doesn’t cause any digestive issues due to his lactose intolerance.

TAWANDA’S DAILY NUTRITION PLAN Breakfast:

Bacon or chicken livers, 3 whole eggs and 2 egg whites, or 120g oats with whey, honey and blueberries Snack:

Fruit

Lunch 1:

Veggies (peas, beans, spinach, asparagus, greens, carrots), 180g rice, 120g lean meat Lunch 2:

Veggies (peas, beans, spinach, asparagus, greens, carrots), 180g rice, 120g lean meat

Dinner:

Veggies (peas, beans, spinach, asparagus, greens, carrots), 180g rice, 120g lean meat Snack:

Some form of meat and a protein bar

FITNESS INFLUENCER

COVER MODEL STATUS ACHIEVED Tawanda’s refined approach delivered astonishing results. After less than 12 months, he earned himself a spot on one of the world’s most prestigious men’s magazines when Men’s Health South Africa chose to feature him on the cover in December 2018.

“The cover boosted my profile as that image circulated on social and mainstream media,” recalls Tawanda.

He has since secured multiple features across various media platforms, which caught the attention of one of South Africa’s biggest supplement brands, USN. “USN was always a brand I wanted to use. I constantly heard about the quality of the top-end products in the range but, back then, it didn’t make sense for me to pay for the best value. I chose to sacrifice quality for a better price at the time.”

Tawanda’s growing popularity in health and fitness circles created an opportunity for a synergistic partnership.

“USN reached out to me. The team liked my persona and my transformation story and felt it was a good fit with the brand’s values. I actually turned down a few other sponsorship offers before that as I was hoping USN would come knocking.”

“SUCCESS IS ABOUT PLAYING THE LONG GAME.”

As a brand ambassador, Tawanda aims to positively inspire others and motivate them to become the best version of themselves. Based on his experience, he typically shares the following advice...

“Do research to understand how the human body works and what you need and what you don’t.

There is so much information out there and misinformed people will sometimes mislead you, often with the best intentions.

Develop your filter to find the tips and info that works.”

This approach will help you avoid trial and error when trying to find the ideal approach.

“From a diet perspective, most people discount the importance of the conventional calories-in versus caloriesout theory – it’s underrated advice in my opinion. The issue is that most people don’t realise how many calories they consume or where they get these calories

from outside of their main meals.”

From a health perspective, Tawanda advises everyone to go for regular health checks.

“Understand what issues your body has before taking advice about which supplements to use.

For example, if you have a heart condition, don’t use stimulantbased pre-workouts.”

When it comes to training, Tawanda recommends finding an exercise or activity that you enjoy.

“Success is about playing the long game. So do something that is sustainable and enjoyable. And don’t rush into competing if you aren’t ready.

Dial it up gradually to challenge yourself with a safe and sensible progression.”

Lastly, Tawanda says forget about the weight you lift.

“Building muscle is about creating tension with sufficient weight and reps, not about the maximum weight. Rather focus on muscle activation using the compound movements. And never forget leg day!”

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Blending is trending

PROTEIN

BLENDS The next evolution in protein supplements has arrived!

Various market factors are driving a positive industry shift, with more brands updating their product lines and formulations to deliver the latest innovation in protein supplements – the multisource blend.

While blending proteins is not a new practise, most manufacturers typically mixed different wheys for a more sustained amino acid release.

Whey blends typically contains a combination of two or more whey protein sources such whey isolate, concentrate and/or hydrolysate.

Milk-derived protein blends might also include micellar casein and/or milk protein isolate for a combination of fast, medium and slower release protein sources.

Manufacturers also regularly combine complementary plant-based proteins to deliver a complete amino acid profile from a single product.

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COMBINING PROTEIN SOURCES Multisource blends were typically a speciality product line but these formulations have now hit the mainstream! Multisource blends generally combine animal and plant protein sources to deliver a truly blended product.

The most common combination is whey, soy and casein, which provides a prolonged release of amino acids to support muscle recovery after exercise due to the differing digestion rates of these different protein sources.

whey + soy + casein While many gym-goers and athletes consider whey the premium protein option on the market, research suggests that a blend may offer benefits over single-source protein products.

THE NEW PROTEINS ON THE BLOCK LEADING SUPPLEMENT MANUFACTURERS HAVE RECENTLY RELEASED EXCITING UPDATES TO THEIR RANGES THAT INCLUDE NUMEROUS MULTISOURCE BLENDS.

For instance, a landmark 2012 clinical study published in the FASEB Journal looked at the effect of a protein blend versus whey protein ingestion on muscle protein synthesis following resistance exercise.

The researchers found that a blend of soy, whey and casein may provide the best postworkout protein shake for building muscle.

The protein blend used in the study was determined in a preclinical study and consisted of 25% isolated soy protein, 25% isolated whey protein and 50% casein.

PROTEIN

SCIENTIFIC SUPPORT

USN HYDROTECH WHEY offers a unique blend of whey and wheat protein to deliver lean muscle gains, enhance recovery and increase strength. Wheat protein is an affordable protein alternative that supplies the bloodstream with essential amino acids over an extended period of time to complement whey’s fast-release profile. The combination delivers an effective staged-release protein matrix that supports optimal muscle repair, recovery and growth.

EVOX 100% Premium Synergy Protein contains a hexa-matrix blend of six protein sources.

These include whey hydrolysate and isolate for a rapid release, soy protein isolate and whey concentrate for an intermediate amino acid supply, and calcium caseinate and full cream milk powder to sustain the amino acid trickle.

And NPL Platinum Whey+ is another full spectrum protein blend that contains seven protein sources.

These include whey concentrate, isolate and hydrolysate, together with micellar casein, egg, pea and rice proteins.

And an updated Biogen Nitro Timed Release SR-8 Protein formulation is coming soon to Dis-Chem. The updated formulation will still contain the precise blend of high biological value and slower digesting proteins in the form of whey and casein, coupled with added plant proteins to help promote optimum muscle recovery and growth.

Gym 101

gym

BLENDS OFFER A PROLONGED DELIVERY OF AMINO ACIDS

TIMING YOUR SHAKE INTAKE PROLONGED AMINO ACID RELEASE

These proteins all have different characteristics and the body digests and absorbs them at different rates.

More specifically:

Whey protein is a fast-release protein because it is rapidly metabolised and absorbed.

Soy protein delivers an intermediate release of amino acids.

Casein digests more slowly than both whey and soy.

The combination of these three protein sources results in ideal amino acid blood concentrations over a five-hour period. This ensures that muscles receive a sustained supply of amino acids, which prolongs the muscle-building benefit and supports enhanced tissue repair and recovery.

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Specifically, the protein blend used in the study demonstrated musclebuilding benefits when consumed during the post-workout “anabolic window”.

“This study confirms that consuming a blend of proteins (soy, whey and casein) versus whey protein alone provides a prolonged delivery of amino acids to the muscles, making it optimal for consumption following resistance exercise,” said senior study author, Dr Blake Rasmussen.

WHAT THIS MEANS FOR YOU: This characteristic makes a blend ideal for use following exercise when you have extended periods between meals or when you don’t plan to consume multiple shakes throughout the day.

For similar reasons, a blend is the ideal protein supplement to use first thing in the morning to break the night-time fast – whey serves as an immediate trigger to kickstart the anabolic process, while the soy and casein deliver a sustained release of amino acids for the rest of the morning.

POSSIBLE HORMONAL BENEFITS Blends also offer a more comprehensive amino acid profile, providing all the BCAAs and EAAs found in whey, as well as non-essential amino acids like arginine and glutamine found in soy.

This combination ensures you get all five amino acid classes, which may aid the anabolic process by increasing growth hormone production.

CONSIDER COSTS The rising cost of whey protein due to global supply chain constraints, particularly shortages in raw materials, and higher demand also necessitated this product formulation innovation.

Whey prices increased by more than 35% in December 2021, with additional increases expected in 2022 as pass-through costs force retailers to up their prices.

Blending cost effective raw ingredients that are not in short supply, like plant proteins, offers a sensible way to mitigate future price increases without compromising on the quality and efficacy of protein supplements.

GUT

TRAIN YOUR

It seems endurance athletes derive gut health benefits from their training, in addition to the physiological and mental health benefits.

In a recent study, just 9 weeks of high-intensity indoor cycling training “induced modifications in gut microbiota composition ... shifting the gut microbial population towards a healthier microbiome with benefit to human health in general”. *Study published in the Journal of the International Society of Sports Nutrition.

ENDURA “YOU CAN DO ANYTHING YOU SET YOUR MIND TO.”

Did you know?

The fastest cycling speed ever recorded was set by Denise Mueller Korenek, on 16 September 2018. At a speed of

296km/h

Tame

ANXIETY with exercise Aerobic activities can halve the risk of developing clinical anxiety over time, suggests a new study conducted in Sweden.

While the researchers focused on crosscountry skiing, they said almost any kind of aerobic activity would provide this mental health benefit.

10%

A REVIEW THAT ANALYSED OVERUSE AND ACUTE INJURY DATA FROM 7,738 ATHLETES (AGED 12 TO 40 YEARS) FOUND THAT A

“10% INCREASE IN STRENGTH TRAINING VOLUME REDUCED THE RISK OF INJURY BY MORE THAN FOUR PERCENTAGE POINTS”.

THE STUDY AUTHORS CONCLUDED THAT STRENGTH TRAINING PROGRAMMES ARE EFFECTIVE AT PREVENTING ACUTE AND OVERUSE SPORTS INJURY. *Study published in the British Journal of Sports Medicine.

NCE *Findings published in Frontiers in Psychiatry.

in this

WORKOUT

Ankle stability and foot strengthening...112

COACH’S CORNER

Create your own training plan...116

EXPERT Q&A

Going from 10km to first Half Marathon...124

2022 EVENTS

Irvette Van Zyl

2022 DIS-CHEM HALF MARATHON A RESOUNDING SUCCESS! Despite a smaller field in accordance with Covid-19 restrictions on outdoor gatherings and sporting events, loyal Dis-Chem Half Marathon runners helped to raise more than R34,000 for charities while enjoying the thrill of this well-organised and iconic live event.

Bedfordview Country Club (BCC) Athletics hosted the 20th Dis-Chem Half Marathon, which took to the streets around Bedfordview on Sunday, 16 January 2022.

Follow us on Strava!

The challenging yet scenic race route took runners through leafy suburbs in Bedfordview, Morninghill and Primrose.

Desmond Mokgobu from Entsika Running Club won the overall race and men’s title, crossing the line in a blistering time of 1:06:3 over the hilly course. Sibusiso Nzima and Philani Buthelezi, both from Murray & Roberts Running Club, finished in second and third respectively.

Among the ladies, Irvette Van Zyl from Nedbank Running

Club CGA won the title in a time of 1:16:02. Emma Pallant from Peak Running Club and Patience Murowe from Nedbank Running Club Zimbabwe followed in second and third respectively.

The winners this year came in faster than those at the 2020 event; however, no records were broken. All category winners took home their share of R26,300 in total prize money.

The 2022 event also included a Virtual Race option for those runners who wanted to participate without attending the mass event.

For race information and results, visit www.dischem21.co.za Photo Credit: Action Photo SA www.actionphotosa.com 106 Dis-Chem Living Fit

2022 EVENTS

CHARITY SUPPORT

The real winners on the day were the two charities that Dis-Chem supports through the event.

SPONSORS

The Lambano Sanctuary for orphaned children with HIV and the Namaqua Dog and Donkey Foundation, which provides sterilisation, vaccination and treatment of animals in informal settlements, were the beneficiaries of the generous support from runners.

All donations from runners over and above their entry fee were matched by the Dis-Chem Foundation, which helped to raise more than R34,000 for these worthy causes.

UNWAVERING COMMITMENT This is the 20th year that Dis-Chem has supported this iconic running event as the title sponsor. The event organisers thanked Dis-Chem and all event co-sponsors, including Centrum, Norflex Gel, smecta, TransAct, ViralChoice and Biogen, for their unwavering support over the years.

Their contributions are critical to ensuring Dis-Chem’s continued hosting of the event.

“We were relieved to successfully conclude our 20th sponsorship after the unfortunate cancellation of last year’s race, as I’m sure each participant was to run in an organised event again,” commented Stan Goetsch of headline sponsor Dis-Chem.

“We thank all participants, co-sponsors and the BCC organising club for their consistent support over the past two decades. We look forward

with eager anticipation to the 21st edition of our DisChem sponsorship.”

Race Director Charn Swart also thanked all sponsors, as well as event service providers, the EMPD and the many volunteers at registration, set-up and over 63 points along the route who provided support and refreshments to the runners.

“We received such positive feedback after the race from the local community and runners. We would like to thank residents of Bedfordview, Primrose and the surrounding areas, particularly those affected by the route, for their patience and support,” he said.

BCC Athletics, Dis-Chem, all cosponsors and the race organisers look forward to hosting the full race experience again in 2023.

SEE MORE EVENTS

For race information and results, visit www.dischem21.co.za 108 Dis-Chem Living Fit

2022 EVENTS

Follow us on Strava!

2022 DIS-CHEM RIDE FOR SIGHT Boksburg City Stadium in Ekurhuleni hosted the 33rd edition of the iconic Dis-Chem Ride for Sight on Sunday 20 February.

A surprisingly large field of nearly 2,500 passionate cyclists and loyal event supporters took to the roads in near perfect weather conditions, despite the ongoing coronavirus pandemic, to tackle this Cape Town Cycle Tour 2023 seeding event.

RETURN OF THE SPRINT FINISH The fast and favourable conditions ensured that the bunch were unable to split themselves from any of the big sprinters, which meant that the race culminated in a thrilling sprint finish among the men for the first time in many years.

With the main pack still together after a tough 116km, the best bunch sprinter in the field, Josh Van Wyk – a renowned

Ride for Sight ht Full race results available at www.racetec.co.za. Race report by Johnny Koen.

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Velodrome track expert – beat the other top contenders in the dash for the cash.

The fast and tricky finish suited Van Wyk, a multiple SA champion who holds the record at the Paarl Boxing Day 25 miler. Pre-race favourite Gustav Basson rode brilliantly but was relegated to second by a mere bicycle length in a narrowly fought finish with the flying Van Wyk. Third place went to the hardest worker in the peloton, David Maree.

CHARITY SUPPORT

A small but high-quality field lined up for the women’s race. Pre-race favourite Carla Oberholzer – the bronze medallist at the recent SA Champs – secured yet another victory.

Oberholzer was too good for the opposition and out-sprinted second-placed Lize-Ann Louw, with Michel Botha placing third.

All other categories were also hotly contested, with many bunch finishes throughout the morning. Jacque Fullard, a previous overall race and a Vets A category winner, won the Vets B category ahead of David Cooke.

All riders enjoyed another superbly organised and expertly presented race. The prestige of this event means that it is rapidly emerging as one of the country’s most important single-day bike races.

Sadly, the usual throng of enthusiastic spectators was unable to attend the event due to Covid-19 restrictions and missed the exciting spectacle.

Donation draw prize winners: Gerdre Noeth. Winner of a holiday for 2 at Michamvi Sunset Bay resort in Zanzibar.

(Pictured) Lindsey Leatherbarrow (left). Winner of a Silverback Strela road bike from CycleLab with Claudette Medefindt, head of science at Retina SA.

Retina South Africa thank all event sponsors and co-sponsors, particularly headline sponsor Dis-Chem Pharmacies, for the continued support of this long-standing event. Without sponsors, the cost of entering this and similar events would become onerous for passionate cyclists

SPONSORS

QUALITY RACING

The support received from the Gauteng cycling SEE MORE community helped EVENTS headline sponsor Dis-Chem Pharmacies support the beneficiary of this event, Retina South Africa. Proceeds help to fund research and empowerment projects for people who are losing their vision to retinal blindness.

In addition to the funds raised through the hosting of the event, Retina South Africa ran a special donation draw fundraising initiative to which participants could donate amounts over and above their entry fee. The Dis-Chem Foundation pledged to match all such donations resulting in an additional amount of R40,000 being raised.

These funds will ensure access to emerging eyesight treatments for children coming from impoverished backgrounds.

Option 1

dischem.co.za/livingfit

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THE ATHLETE’S FOOT unners need strong, R healthy feet to run efficiently because the

foot is the foundation on which you build a powerful stride.

And as most human movement specialists will tell you, “balance starts from the ground up!”

112 Dis-Chem Living Fit

Improve foot strength and ankle stability to become a better, more resilient runner Functional feet

Foot neglect

Importantly, your feet serve as the only connection between your body and the ground via numerous nerves and receptors. By sending impulses to our brain, our feet help to control and coordinate our movement patterns and balance when we walk and run.

Yet, athletes often neglect their feet as we focus instead on strengthening our bigger muscle groups and logging those allimportant kilometres on the road or trail.

This function makes feet essential for efficient movement patterns and optimal proprioception (the ability to be aware of and sense our body movements).

For instance, weak feet can impact the supporting structures in our legs, particularly our Achilles tendons and calves.

And if the soft tissues in your feet – the ligaments, tendons and muscles – are not strong enough to effectively dissipate the impact and force generated on foot strike, you could suffer from stress fractures in the bones of your feet or further up the body, especially in the upper legs and hips.

Furthermore, feet provide stability and grip through the gait cycle, and act as shock absorbers on foot strike.

Unfortunately, failing to make foot strength and ankle stability a priority often leads to disaster in the form of niggles or injuries.

What’s causing weak feet?

Our feet need particular focus, especially as our modern cushioned shoes, whether worn while running or for everyday use, tend to weaken our feet and the surrounding structures.

This cushioning acts as a cast while tight and narrow shoes can reduce mobility in your feet.

Cushioned running shoe can also disrupt the vital connection between the ground and your brain, which can alter your movement patterns and change the foot’s natural position when it strikes the ground.

These factors can affect our biomechanics and movement patterns further up the kinetic chain, which may impact our knee position, hip mobility and our torso angle while running.

YOUR FEET ARE WONDERFULLY COMPLEX STRUCTURES – each one has 26 bones, 30 joints, more than 100 muscles, tendons and ligaments, and more than 7,000 nerve endings, 200,000 sensory receptors and 250,000 sweat glands

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The foot fix

T

here are a few ways that you can strengthen your feet. A great place to start is walking around barefoot more often.

This allows your feet and toes to do what they are naturally designed to do, which is splay open. This is the natural biomechanical function of the foot needed to dissipate force.

If you need to wear shoes, include a pair of wide shoes with a low heel-to-toe drop (also known as the stack height) – flat or 0mm is preferable – with minimal or no cushioning or a hard sole in your shoe collection.

A firm or minimal sole will help to enhance your natural biomechanics by getting your entire foot, especially your heel and big toe, closer to the ground.

Try to spend as much time as you can in this type of shoe while at work or out and about, and when performing strength training at the gym.

To step up your foot strength, roll your foot over a hard ball and add a few toega exercises each day to your routine.

By improving foot strength, foot mobility and proprioception in this way, you can actually generate more power and force to run faster and more efficiently.

114 Dis-Chem Living Fit

By improving foot strength, foot mobility and proprioception, you can generate more power and force to run faster and more efficiently.

Try this to strengthen your feet and ankles

Heel Lifts In a standing position, use a forward rolling motion to raise your heels until you feel the stretch in the bottom of your feet. Raise and lower your heels a few times.

Soft foam mat

A

Balance Beams Place your right foot behind the left so that the toes on your right foot touch your left heel. Walk forward as if on a balance beam. Don’t look down – keep your eyes forward or closed.

B

Flutter Fly Sit with the bottom of your feet together and knees out. Open your feet like a book. Match each toe up with its corresponding toe on the opposite foot and press.

A Hold big toes together and move (flutter) the other eight toes.

B Hold eight toes together leaving the big toes free to clap together.

Plantar Flexion Sit on the floor with one leg extended. Place one end of a mini band around the ball of your foot. Hold the other end as you press your foot forward. Return to the starting position under control. Repeat with your other foot.

Toe Scrunch Use your toes to grab, scrunch or roll up a towel or mat. You can also perform this exercise by trying to pick up something small from the floor, like a pencil or kitchen utensil.

Big Toe Flexion Sit on the floor with one leg extended.

Place one end of a mini band around your big toe and hold the other end. Keep your other toes still as you push your big toe against the resistance of the band. Return to the starting position under control. Repeat with the big toe on your other foot.

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START HERE...

CREATE YOUR OWN TRAINING PLAN E

lite endurance athletes (and their coaches) the world over apply a training principle called periodisation to every training plan to achieve their race-winning or record-breaking results.

But periodisation is not just a scientifically-proven method to create programmes for elite athletes. You can apply the basic periodisation guidelines to your DIY training plan to achieve the best results.

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What is periodisation?

Periodisation is an organised approach to training that progressively increases your training load over multiple phases of the training programme.

A properly periodised training plan will also include strategic recovery weeks or blocks, which allows training adaptations to ‘sink in’.

Take a more scientific approach to your training by applying the power of periodisation

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JOIN OUR STRAVA COMMUNITY

Hungarian-Canadian endocrinologist Hans Selye is considered one of the pioneers of modern periodisation theory.

Selye formulated what he called the ‘general-adaptation syndrome’ theory, which suggests that physiological systems respond when we impose ‘stressors’ on them.

Over time, a system will adapt to a specific stressor to cope but, once the adaptive response is complete, the physiological system will stop changing. That is when we need to introduce a new stressor or stimulus to keep adapting.

If you introduce these new stressors in a properly periodised manner, you can technically continue to adapt until you reach the absolute limit of your genetic potential.

A phased approach

PERIODISED TRAINING PLANS ARE TYPICALLY DESIGNED IN PHASES. Each phase includes various workouts done at specific intensities, coupled with a progressive increase in weekly volume over time.

The priority and sequence of each training cycle or set of cycles is based on your individual goal, which could be simply completing a specific race distance or achieving a goal time.

To effectively periodise your training, you need to work back from your targeted race date and break up your exercise routine into small units, measured in days or weeks. These are called microcycles.

An initial microcycle will generally consist of volumebased training and skills or technique development. This phase helps to establish a strong base from which to build on. This could last for 1-4 weeks, depending on your goals. Less experienced or novice athletes typically require longer base phases.

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Building to greatness

PERIODISED TRAINING PLANS AIM TO STACK CONSECUTIVE MICROCYCLES TOGETHER OVER A SET PERIOD TO CREATE A 4-8 WEEK MESOCYCLE. And combining two or more mesocycles creates a macrocycle, which is generally the complete training block period. A typical macrocycle spans 1620 weeks, depending on the race distance.

As such, by the end of your macrocycle you should have achieved your desired results, with each mesocycle acting as a benchmark to track your progress towards your overarching goal.

Properly periodised training plans will also include a tapering microcycle before a target event. This taper can last a few days for shorter events, or up to 2-3 weeks for ultra-endurance or multi-day stage races. This final microcycle in an eventspecific periodised training plan gives your body enough time to recover and adapt to all the training before race day.

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Types of periodisation There are three common ways in which you can structure your periodisation programme.

Linear periodisation is the simplest form of periodised training as you generally focus on improving one aspect of your performance in a given cycle.

RUN IT!

The second microcycle would involve an increase in training intensity and volume as you work to build specific aspects of your fitness, such as power, speed and/or endurance. A rest block or down cycle would normally follow each microcycle, which could last a few days or even a week.

Undulating periodisation lets you flip between two separate developmental goals during a cycle, like increasing speed and endurance during the same cycle.

Conjugated periodisation requires that you focus on multiple overlapping aspects of your development during a mesocycle by running them concurrently, like increasing speed, endurance and strength during the same cycle. This ensures that you focus on multiple aspects of your development and that none are neglected, which can be the case with linear periodisation.

As a practical example, if your long-term goal was to complete your first marathon, your periodised training programme structure would look similar to this: Completing these cycles would take 16 weeks in total, which should get you across the finish line of your first race within your desired time – and with as little suffering on the route as possible.

Microcycle 1

Mesocycle 1

Macrocycle

Week 2

Running form and basic conditioning Low volume and intensity

Mini-goal: Build a cardiovascular base with the ability to run for an extended period of time.

Goal: Compete in your first marathon in 16 weeks and complete it within your target time.

Week 3 Week 4

Week 5 Week 6 Week 7

Microcycle 2 Base training High volume and low intensity

Week 8 Week 9

Microcycle 3

Week 10

Microcycle 4

Week 11 Week 12 Week 13 Week 14 Week 15 Week 16

Active rest Low volume and low intensity

Speed and strength High intensity and volume

Microcycle 5 Speed endurance Peak intensity and volume

Microcycle 6

Training taper before race Active rest and recovery

Mesocycle 2 Mini-goal: Build your fitness to improve your speed, endurance, and speed endurance.

This depends on the distance. Ultimately, a periodised programme takes a holistic view of your overall goal and works to develop each of the individual components required to achieve your goal over the entire plan.

Periodisation is also beneficial because it prevents exercise stagnation and plateaus, while promoting constant adaptations during each training phase.

Research has shown that the body stops positively adapting to a stimulus after about three weeks if you do not change one of the variables or stressors in your exercise routine. A change can be as simple as changing the number of runs you complete a week, your running speed, or the cumulative distance you cover each week.

These simple variations in your routine can help you achieve your goals quickly, effectively and, most importantly, safely. Proper periodisation will ensure you know what to change and when to change it to achieve your goal.

BUILD YOUR PLAN

Week 1

Benefits of periodised training

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EMMA CHELIUS

STROKES HER WAY TO SUCCESS

E

MMA CHELIUS IS THE LATEST NAME ON THE LONG AND ILLUSTRIOUS LIST OF ELITE SOUTH AFRICAN SWIMMERS WHO HAVE MADE THEIR MARK ON THE GLOBAL STAGE.

As the South African 50m freestyle record holder, Emma reached the pinnacle of the sport by qualifying for the 50m semi-final at the 2020 Tokyo Olympic Games, competing against arguably some of the best female sprinters of all time.

Photograher: Keren Kerr 120 Dis-Chem Living Fit

“My heart naturally gravitated towards swimming.”

GUNNING FOR THE GAMES

“Swimming was definitely my first love,” explains Emma. “I’ve always really enjoyed being in the pool. While I tried other sports like hockey and netball, I definitely wasn’t as good or as talented as I was in swimming.”

Emma also played a lot of water polo until matric but there are only so many hours in the day and Emma eventually had to decide which path to follow.

“My heart naturally gravitated

towards swimming.”

While Emma says the team dynamic was a major factor in her decision to pursue swimming, it remains a largely individual sport.

“You need a solid foundation and a really good support system around you to get through those long, lonely hours. But from the get-go, I always had amazing people around me and I’ve met some incredible people throughout my career who have become lifelong friends.”

Growing as an athlete Emma hit her stride with her sporting development when she attended the University of Stellenbosch and joined the Maties swimming team.

“I met an incredible coach in Karin Hugo.

She guided me through the transition from an age group swimmer into a top national athlete.

Karin has a PhD in Sports Science, so she helps me in the pool and in the

gym.”

During this phase in her career, Emma says she found that trying to balance her studies and swimming was her biggest challenge.

“That’s when I had to make the big decision about whether this was something I wanted to do full-time and put my heart and soul into it. I invested a lot of time and effort into my swimming and thankfully, it paid off.”

Emma’s development has steadily built up towards reaching the pinnacle in any sportsperson’s career – the Olympic Games.

“It is still very surreal to think about my Tokyo experience. It’s definitely a dream come true. To have that reward after investing so much hard work and sacrifice into a sport that I’m really passionate about and enjoy was very special.”

The achievement was that much more significant given the pandemic and its impact on the Games.

“Going through all the disruptions helped to develop a resilience in me that I will carry with me for the rest of my life.”

The experience has also broadened Emma’s mind to the potential for greater success at the Commonwealth Games and the 2024 Olympic Games in Paris.

“Going to the Olympics again is definitely a motivation. I must be honest, Tokyo seemed like a distant reality with only a slight possibility that I would make it.

And I never imagined that Paris was an option. But now that I’ve been to the Olympics and got a taste for that incredible competition and the amazing celebration of sport that it is, it is definitely a huge motivation for me to push even harder and reach the heights that I believe I’m capable of. It’s very exciting.”

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Emma is also part of a dynamic swimming duo as her husband is a twotime Olympian. Troy has competed in the pool and in the open water discipline, and has multiple All-Africa Games gold medals in his collection.

“Troy has been a huge support for me. He obviously understands the level of commitment and sacrifice that it takes to get to the Olympics, and has been incredibly supportive throughout my journey.”

Troy’s ‘inside knowledge’ and experience also proved invaluable to Emma’s ultimate success.

“He knows about supplements, how to train in the pool and how important recovery is to an athlete’s ultimate performance. He also knows how to balance social commitments and swimming. It’s all so important and to have a partner who understands all of that is hugely beneficial.”

Ticking the nutrition box

Meeting her nutritional needs to aid Emma’s recovery and support those training adaptations is a vital element for an Olympic swimmer given the volume and intensity of their training.

“I’ve used trial and error to gain experience around my nutrition and supplementation. I’ve also 122 Dis-Chem Living Fit

taken the best of what I’ve learnt from others and implemented it into my routine.”

Through this process, Emma has learnt what works best for her body and acknowledges the vital role nutrition and sports supplements play in her recovery and ultimate sporting performance.

“I now realise how critical it is to keep your body fuelled through those tough training sessions, which I do with 32Gi Endure, and how to recover optimally between training sessions so that you’re ready for the next time you’re in the pool or in the gym.”

Emma uses plant-based 32Gi Protein to support her recovery after training.

Tried-andtested strategy

Beyond the training environment, Emma also highlights the important role nutrition plays in competition.

“Fine-tuning your approach to find what works best for your body really gives you that edge when it comes to crunch time. It also takes a huge mental load off knowing that you’ve got a tried-and-tested strategy in place.”

An important element in this strategy is belief in the supplements an athlete uses, both from an efficacy perspective and

EMMA’S NUTRITIONAL SUPPORT:

32Gi Endure

32Gi Plant Protein

32Gi BOOM

“

Finetuning your approach to find what works best for your body really gives you that edge when it comes to crunch time.

“

The dream swim team

Photograher: Keren Kerr

sw

“Pre-workout supplements are somewhat of a taboo subject in sports,” says Emma

“I’ll usually have coffee in the morning. I’ll do my race warm-up and then I’ll start sipping on my BOOM pre-workout about 25 minutes before my race.”

wim

knowing that the products do not contain any banned substances.

“With those boxes ticked, all you have to do is focus on racing because everything else is taken care of.

It’s been a gamechanger.”

Primed for action

Emma recently started using 32Gi’s latest product innovation – 32Gi BOOM high performance pre-workout. While typically associated with gym sessions, athletes are increasingly incorporating pre-workouts into their supplement regimens to prime their body and mind for the pending effort.

“Pre-workout supplements are somewhat of a taboo subject in sports.

Many athletes are wary about them.

I was one of those people but I can honestly say that as a high-intensity swimmer who focuses on sprints, a preworkout is hugely beneficial. It helps me get into that racing mindset and prepares my body for action.”

Following some testing to find how best to incorporate BOOM into her routine, Emma says she is really happy with 32Gi’s latest product innovation.

“BOOM is fantastic. It’s very versatile and offers benefits across different

sporting codes. I really enjoy using the product and recently raced on it for the first time. It definitely lived up to my expectation, helping me easily take the win!”

Emma explains that she goes into her race warm-up without using the preworkout. “I’ll usually have some coffee in the morning.

I’ll do my race warm-up and then I’ll start sipping on my BOOM pre-workout about 25 minutes before my race.”

Emma doesn’t have more than 200-250ml to ensure she doesn’t feel too heavy in the pool but will adjust the serving size based on how much of a kick she needs.

“It takes a lot of trial and error to find what works best for you but once you find that sweet spot, you really have confidence going into your race.”

A bright future

Having developed and settled on a comprehensive strategy that works, Emma is excited about her future.

“I really never thought that I would get here and I don’t take any of it for granted.

It’s a dream come true to have people come up and ask me to sign swimming caps and take photos. It’s a huge privilege and honour and a great responsibility as people to look up to me. I hope I can have a small part to play in guiding up-andcoming swimmers, especially females, by setting a good example and encouraging them to never give up on their dreams.” LF

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Q&A

ASK THE PROS

How can I transition from 10km to my first half marathon?

Michael from Facebook

THE VOLUME AND DISTANCES YOU NEED TO COVER IN TRAINING TO COMFORTABLY COMPLETE A HALF MARATHON ARE VERY MANAGEABLE FOR THE AVERAGE PERSON WHO HAS LIMITED TIME TO TRAIN EACH WEEK.

W

hile technically an individual sport, running is extremely social. Weekday time trails at your local club, early morning group runs and weekend club runs make it a great way to socialise with friends and meet new people while still improving your health and fitness and chasing goals.

And it is often the exhilaration and fulfilment that comes with setting and achieving new goals that typically fuels this passion for running.

The journey to 21.1km

The typical 8km time trial (TT) route at your local club offers a stepping stone to the standard 10km race distance. From there, the next challenge may seem a little more daunting, though.

While the half marathon is one of the more popular race distances (after the 5km) for many reasons, it is more than double the 10km race distance.

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Before starting a new programme, make sure you have the appropriate running shoes for your running style and biomechanics.

It pays to get assessed by a podiatrist, biokineticist or a qualified in-store expert at your local running shoe store.

The half marathon challenge Making that leap requires significantly more endurance and fitness to complete the race distance. However, the volume and distances you need to cover in training to comfortably complete a half marathon are very manageable for the average person who has limited time to train each week.

And the race distance itself offers a challenge without being overwhelming like a 42.2km marathon. Most runners finish the half marathon in around two hours, which is far less than the four hours and 20 minutes that the average South African runner takes to complete the marathon distance.

run

10 weeks to your first 21km So, if you successfully trained and comfortably completed a 10km race recently, you have the ideal base to push on to a half marathon.

YOUR PROGRAM

It’s also important that you are injury-free and in otherwise good health before attempting this programme. It is always advisable to consult with your doctor before embarking on any new training plan.

Mon

Tues

Wed

Thurs

Fri

Sat

Sun

Week 1

Rest/easy run

Track: 12 x 200m

Easy run 7km

5km time trial

Rest

Easy run

12km

Week 2

Rest/easy run

Hill repeats 10 x 30s

Easy run 7km

6km with 4 x 1 min pick-ups

Rest

Easy run

13km

Week 3

Rest/easy run

Track: 10 x 400m

Easy run 8km

5km time trial

Rest

Easy run

14km

Week 4

Rest/easy run

Hill repeats 10 x 45s

Easy run 8km

7km progression

Rest

Easy run

15km

Week 5

Rest/easy run

Track: 5 x 800m

Easy run 10km

5km time trial

Rest

Easy run

16km

Week 6

Rest/easy run

Hill repeats 10 x 60s

Easy run 10km

8km fartlek

Rest

Easy run

17km

Week 7

Rest/easy run

Track: 4 x 1km

Easy run 12km

8km time trial

Rest

Easy run

18km

Week 8

Rest/easy run

Hill repeats 10 x 75s

Easy run 12km

8km 1 min on/ 1 min off

Rest

Easy run

19km

Week 9

Rest/easy run

Track: 1 x 1km, 4 x 400m, 5 x 200m

Easy run 7km

8km time trial

Rest

Easy run

12km

Week 10

Rest

Easy run 7km

Rest

Easy run 5km

Rest

20 min easy with 3 x race pace pick-ups

Race day

Endurance 125

Always include a warmup and cool-down in your intensity sessions.

This can include a brisk walk or slow jog before your run. Walk/ jog for 10 minutes and then spend 5 minutes performing mobility drills to warm up your muscles and loosen joints.

Work using a rating of perceived exertion (RPE). If you are unsure about

your ideal pace, use RPE to subjectively guide your efforts.

The scale runs from 6-20, with a 6 rating deemed “no exertion at all” while a 20 rating is a “maximal exertion” effort. An RPE between 12 to 14 is considered a moderate intensity run.

For track work: Run the

stipulated distances (200m, 400m, 800m, 1km) at an RPE of 17-18. Rest for between 30 to 90 seconds between reps. Include a warm-up and cool-down in your session.

Progression runs: Start slowly and build up your pace over each subsequent kilometre.

Run your fastest split for the last kilometre. Include an easy cooldown after your run.

Time trial efforts: Run at a steady pace to complete the distance as quickly as possible without the need to walk or stop along the way.

Fartleks: A fartlek is an

unstructured interval session where you constantly vary your intensity by alternating between slow, moderate and faster efforts for varying time periods.

Mix it up and have some fun!

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Additional recommended equipment and gear includes:

TRAINING GEAR AND ACCESSORIES

TRAINING PLAN GUIDELINES

Q&A

Running socks with a cushioned heel and moisturewicking fabric.

Running shorts or tights and a running shirt or vest made with moisturewicking fabrics.

A training watch, app or GPS-enabled device to track your distance, pace and, ideally, your heart rate.

A waterproof running jacket.

A runningspecific sports bra for women.

A reflector belt and headlamp if you plan to run at dawn, dusk or at night.

A nutrition belt to carry your energy gels and bars.

Before starting a new programme, make sure you have the appropriate running shoes for your running style and biomechanics. It pays to get assessed by a podiatrist, biokineticist or a qualified in-store expert at your local running shoe store.

Purchase the recommended shoe based on your assessment and be prepared to pay a little extra for better quality running shoes. The investment will be worth it!

S0

S0

Q&A

The key elements to creating a suitable race-day fuelling strategy include:

1 Taste and texture preferences. Find something that tastes and feels nice.

2 Eat little bits at a

Your energy options:

Fast-releasing carbohydrate sources are best for shorterduration, higher-intensity events like the half marathon. Gels, tablets, chews and energy drinks are ideal to conveniently meet your race-day energy requirements.

Energy gels

time more often. Don’t overdo it.

3 Feed by time or distance. A small bite or sip every 20 minutes or 3km is a sensible approach.

NUTRITION NEEDS

4 Plan, test, use.

It is also time to consider your race-day nutrition. While your normal diet is suitable to keep your glycogen stores topped up to fuel efforts up to an hour, if you go beyond 60 minutes you may need to top up your dwindling energy reserves.

A suitable race-day nutrition plan should include foods and supplements that you can comfortably carry with you and easily eat and digest without causing GI distress.

It is best to test this strategy on a few long runs before race day.

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32Gi High Intensity Sports Gel

USN Vooma Biogen Real Energy gel Fruit Energy Gel

Energy drinks

5 Keep it simple.

Namedsport Isonam

USN Purefit Cyto Power HP

Biogen Cytogen

RACE-DAY TIPS STICK TO YOUR TARGET PACE. Don’t get caught up in the excitement and go out at a pace you haven’t conditioned your body to maintain.

Following, staying ahead of or running in a pacing ‘bus’ is a good way to ensure you stick to the right pacing strategy as the ‘bus driver’ is usually an experienced

runner who knows how to get to the finish line in the target time.

And, lastly, don’t try anything new on race day. Stick to your tested nutrition plan, using the same products you used during your training. And don’t run in new shoes or socks.

More importantly, remember to enjoy it!