LIVING FIT MZANSI, MEET
GLOBAL Kayla FITNESS ICON Itsines
GLP-1 LOSE FAT,
NOT MUSCLE
RUN STRONGER BECOME A RESILIENT RUNNER, WITHOUT MORE RUNNING
TRAIN FOR
HYROX
...ANYWHERE SCIENCE-BACKED
CREATINE MYTHS BUSTED
LEANER. Stronger. Healthier!
MOVE MORE LIVE BETTER FREE
SUMMER 2026/27
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FEATURES INSIDE
Master base training for better performance 4 factors for better recovery Comrades winners’ success uncovered
C
Better Rewards brand
DCLF
try me
Peanut butter and chocolate ice creams
09 Welcome 10 Highlights 12 Events 18 News
Summer 2026/27
LIVINGFIT
CONTENTS Lifestyle & Health
30 Food news
52 Feature
32 Recipes
54 Global fitness icon
40 Ask the pros
62 GLP-1 and protein
The latest product updates Summer sensations Do detoxes work?
44 Vitamins
Methylated B vitamins
48 Fitness
The joy of missing out
DC Gold supplement standards
88 84
Kayla Itsines
GLP-1 support tips for muscle loss
66 Habit stacking
The tricks that make new habits stick
HONE YOUR HYROX PAGE 88
GLP-1 AND MUSCLE LOSS PAGE 62
fitness icon
EMPOWERING WOMEN TO BECOME STRONGER, HEALTHIER AND MORE CONFIDENT ON COVER KAYLA ITSINES.
PAGE 54
72 Ask the pros STILL UPPING HIS STANDARDS AND CHASING HIS THIRD WORLD CUP MEDAL!
p100 COBUS REINACH
Do myo-reps build more muscle?
76 Supplements
Protein blends are here to stay
80 HMB comeback
The GLP-1 era’s must-have supplement
84 Creatine myths 10 creatine myths debunked.
88 Workout
Hone your HYROX
HOW WESLEY HENNING’S WORK ETHIC IS
HYROX IN SOUTH AFRICA
Wesley Henning
100 Springbok profile Cobus Reinach
106 Ask the pros
How to nail peak week
110 Coach’s corner
What December training looks like
114 Fatigue resistance
Run stronger, not longer
118 Sodium and electrolytes
Meeting your hydration needs
PAGE 94
REDEFINING
94 HYROX athlete
Scan to see all the references for features in this issue.
122 Pacing your ultra
Find your pace to success
126 Four factor fix
Factors to consider for better recovery
Finish Strong, Start Stronger
A
s another year draws to a close, the promise of a well-earned break invites us to look back on how far we’ve come, and set our sights on what comes next. For Dis-Chem, it’s been a year of doing things better. We opened our Store of the Future at Melrose Arch, the blueprint for every new store we open, placing clinics and dispensaries at the heart of the shopping experience. We widened our ranges, grew our food offering, and gave customers trusted, expert advice through our new podcast platform, social media channels and the pages of Dis-Chem Living Fit. Our commitment to better health and fitness also drives how we continue to innovate. For us, innovation isn’t just about what’s new – it’s about what can be done better. This philosophy is embodied in our expanding Dis-Chem Gold range, where every product is developed with purpose: designed to meet real health needs, backed by thoughtful formulation and clinical studies, and built to deliver quality you can trust. We have also provided information and products to help you get better results from transformative trends, like GLP-1 weight-management treatments. And we continue to invest in events that bring South Africans together around health, sport and wellbeing. We’re particularly excited about the PowerHER Fit Fest – a celebration of movement, self-care and what it means for women to feel strong, headlined by global fitness icon Kayla Itsines on her first visit to South Africa. The event is hosted by Motherkind – a brand we’re proud to have
supported on its growth journey – and Dis-Chem continues our support as a co-sponsor. Of course, it is also the season of giving, and this year you’ll find something extra at Dis-Chem to put under the tree. Our new Better Gifting Collection has everything from thoughtful little gestures to bigger festive spoils. Shop the collection to unlock your Gift Boost and enjoy an extra 5% off all Better Rewards brands every time you shop, until 10 January 2027. Why not count down to the holidays with the 2026 Red Bull Advent Calendar, available at Dis-Chem. Its 24 cans include the new Pistachio & Berries Winter Edition and the returning Arctic Berry Festive Edition, alongside other favourites. And once the festivities are over, lace up for the Biogen Half Marathon presented by Momentum Multiply on 10 January. The race traditionally kicks off the new year’s running calendar, with a 21.1km race and a 5km Fun Run. It’s the perfect way to take the next step on this journey with us. Here’s to finishing the year strong, and starting 2027 even stronger. Yours in better health,
Paul
Read it online
dischem.co.za/livingfit 9
DCLF
LIVING
A SENSATIONAL SUMMER AWAITS! Longer days, warmer mornings and that unmistakable summer energy in the air. Consider this your sign to stop waiting for Monday. Issue 29 is packed with the inspiration, research and practical tools you need to level up your training, fine-tune your nutrition and make this your strongest summer yet.
And yes, you read that right: Kayla Itsines is on our cover! The woman who turned a home workout guide into a global fitness movement is touching down in South Africa for the very first time to headline the PowerHER Fit Fest, a groundbreaking event brought to you by Motherkind – and Dis-Chem is a headline sponsor.
In the gym
We feature Springbok scrumhalf Cobus Reinach, alongside HYROX NPL athlete Wesley Henning, detailing their mindset, training, recovery and nutrition strategies. If you’re looking to elevate your strength and conditioning, check out our gym features on moves to make you a better HYROX athlete, new research into myoreps workouts, and mechanical stress research that deflates the classic “muscle pump” theory. We also break down the latest science on blended proteins, while highlighting HMB’s comeback as more than a gym supplement in our supplement focus.
Out on the road
Whether you are targeting an ultramarathon or sharpening your speed, our endurance section has you covered. Check out our step-by-step guide on how to structure your peak week for maximum performance (pg 106), practical strategies to keep your momentum and train through the holidays (pg 110), and a deep-dive into the different race-winning strategies used by 2026 Comrades champions George Kusche and Gerda Steyn. Use the insights on page 118 to prep your body to perform in the heat with precision sodium and electrolyte replacement strategies for high sweatloss athletes.
Your health & lifestyle When it comes to balancing intense training with overall wellness for long-term health and vitality, more isn’t always better. Discover why more people are embracing the JOMO (Joy of Missing Out) fitness trend on page 48, and harness the power of habit stacking to build lasting routines by jumping to page 66. We also answer the ultimate question: “Does detoxing really work?” on page 40, and help those turning to GLP-1 medications protect muscle mass as they lose weight (pg 62).
Get ready to move, fuel smarter and embrace the warmer weather ahead! Enjoy this issue! The Dis-Chem Living Fit team
tdischem_livefit idischem_livingfit fdischem_livingfit 10 Dis-Chem Living Fit
FIT
DISCHEM.CO.ZA/LIVINGFIT Living Fit Magazine is published on behalf of by
(Pty) Ltd
Publisher: Tanja Schmitz tanja@livingfit.co.za Managing Editor: Pedro van Gaalen pedro@livingfit.co.za Creative Director: Sean MacTavish Video: Kayleigh Smith and Sophie Jacobson Design & Photo: Shelby Imrie, Ernst Robbertse Advertising: sales@livingfit.co.za Copy Editing: Lauren de Beer Online Media & Editorial: Gary Fairweather, Logan MacTavish, Laura Smith, Shannon Davies and Siovahn Bezuidenhout CUSTOMER CARE: Care-line: 0860 347 243 Telephone: 010 589 2200 Mondays to Fridays: 08:00 to 16:30 careline@dischem.co.za Price and product disclaimer
All products, prices and special offers displayed or advertised in this magazine were correct at the time of print. Pricing and product availability in-store or online are subject to change without prior notice. While every effort is made to ensure accuracy and relevance in this regard, Dis-Chem and Io Media accept no responsibility for pricing changes, discrepancies and typographical errors, and cannot be held liable for any potential loss, damage or expense incurred as a consequence. In instances of errors, Dis-Chem reserves the right to cancel offers advertised at the incorrect price. Additional restrictions may apply.
Content disclaimer
Dis-Chem Pharmacies (Pty) Ltd and Io Media (Pty) Ltd cannot guarantee the accuracy of the content in this publication, which is provided for general information purposes only – no part of it constitutes medical advice. No liability is assumed by Dis-Chem, Io Media, Living Fit or its contributors for the information provided in the magazine and actual product performance and efficacy may vary based on many factors. Readers are advised to discuss any exercise, dietary, supplement or nutraceutical interventions with a suitably qualified medical, exercise or nutrition expert for individualised advice. Dis-Chem and Io Media accept no responsibility for any direct or indirect loss, damage or injury readers may suffer as a result of using or relying on any information contained in this magazine. All rights reserved.
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KSM-66 ASHWAGANDHA®
FOR BRAIN & COGNITIVE HEALTH Feeling stressed and mentally stretched? KSM-66® best supports memory and focus. Food-derived magnesium for better uptake.
FoodGrown™© | Boundary River Park | Corner of Malibongwe Drive and Epsom Avenue | www.foodgrown.co.za | info@foodgrown.co.za FOODGROWN KSM-66 ASHWAGANDHA®: S0 Category D: 33.7 Combination Product. Complementary Medicine. Each capsule contains 300 mg Withania somnifera (as KSM-66 Ashwagandha®) root standardised to 5% withanolides, 50 mg Saccharomyces cerevisiae (as Magnesium) providing 10 mg elemental Magnesium. This unregistered medicine has not been evaluated by SAHPRA for its safety, quality, or intended use. Scan QR code to discover more.
2027 EVENTS
BIOGEN HALF MARATHON & 5KM FUN RUN PRESENTED BY MOMENTUM MULTIPLY 10 January 2027
RUN RIDE SWIM LIFT
The Biogen Half-Marathon presented by Momentum Multiply traditionally kicks off the New Year’s running activities. Proudly hosted by Bedfordview Athletics, the event includes the 21.1km Half Marathon and a 5km Fun Run. The Half Marathon will have a seeded start and will be timed. The race starts on Riley Road in Bedfordview at 6am on Sunday. The 5km Dash starts 30 minutes later at 6:30 am on the same day and will also be a timed event. Runners can look forward to the same high-quality event, with exceptional value and the same challenging route that winds through the hills of Bedfordview, Morninghill and Primrose. biogen21.co.za
All events subject to change. Refer to event websites and social media for up-to-date info. 12 Dis-Chem Living Fit
MOMENTUM MEDICAL SCHEME ATTAKWAS EXTREME PRESENTED BY BIOGEN 16 January 2027
South Africa’s toughest extreme one-day MTB race is an adventure through the desert and mountains of the Klein Karoo, with a finish at Pine Creek Resort on the Great Brak River. The race is a real test of mind, body and machine! For a more serious challenge, tackle the 121km Attakwas Extreme MTB Challenge, which includes 2900m of vertical ascent. For the less serious, the Attakwas Half offers a 52km race with 1100m of vertical ascent. No e-bikes allowed! atta.co.za
SEE MORE EVENTS
AQUELLE MIDMAR MILE
13 &14 February 2027 Don't miss the 54th edition of the world’s biggest open water swim, the aQuelle Midmar Mile. Set your goals high and join this iconic race, where more than 14 000 swimmers of all abilities add this iconic event to their list of accomplishments. The aQuellé Midmar Mile Weekend consists of eight events over a two-day period. midmarmile.co.za
MOMENTUM MEDICAL SCHEME TANKWA TREK PRESENTED BY BIOGEN 11-14 February 2027
The Marino Monster awaits at this iconic four-stage race. With breathtaking trails through the Bokkeveld and winding routes in the Witzenburg area, this race features some of the most unique scenery SA has to offer. As one of the first UCI events of the season, the event traditionally attracts big-name riders from around the world. Riders tackle routes through rocky outcrops and steep climbs on a mixture of hand-built, smoothly sculpted, and rough and loose trails. Riders also get to enjoy true ‘Karoo hospitality’ with a world-class race village at Kaleo Guest Farm. tankwatrek.co.za
Dis-Chem
RIDE FOR SIGHT SEEDING EVENT
21 February 2027 Fully stocked water points, a finisher’s medal and an exciting prizegiving await riders in the 116km Super Classic presented by Ensure and 62km DS 24 Challenge. There is also a new 8km fun ride on the day. The race serves as a seeding event for the 2028 Cape Town Cycle Tour and the 2027 Ride Joburg. All proceeds go directly to Retina South Africa, an organisation that supports South African patients losing their vision due to retinal blinding conditions. retinasa.org.za
www.dischemlivingfit.co.za
13
CAPE TOWN CYCLE TOUR EXPO AND RACE 14 March 2027
The 49th Cape Town Cycle Tour, the biggest timed bike race in the world, provides a glorious day out for tens of thousands of cyclists, no matter the weather. Taking riders on a 109km route around the Cape Peninsula, the Cape Town Cycle Tour is South Africa’s must-do cycling event. Route highlights include full road closure, boisterous roadside support and the glistening ocean views from Chapman’s Peak. In the months following the Cycle Tour, millions of rands are ploughed back into the communities the 109km route crosses through the ongoing work of the event principals, the Pedal Power Association and the Rotary Club of Claremont. capetowncycletour.com
SQUAD GAMES
Refer to event website Squad Games will host three separate functional fitness competitions in Johannesburg in 2027, featuring Duo, Trio and Solo formats. This exciting premium functional fitness event comprises four divisions, including Scaled, Intermediate, Masters and Rx’d. There will be 5 workouts over the weekend. The leaderboard is determined purely by the standings after the 5 workouts. The DJ and MCs will keep the crowd entertained and up to date with all the action all weekend. squadgames.co.za
VIRGIN ACTIVE HYROX CAPE TOWN
TOTALSPORTS TWO OCEANS MARATHON
26 - 28 March 2027 Virgin Active HYROX Cape Town is back as the first event in 2027. This rebuilt experience is bigger, louder and faster. This is your opportunity to set the pace for the entire season. Whether you’re hunting a solo podium, locking shoulders with a partner or sprinting the final leg of a relay, the CTICC floor is where your training meets its match. The energy will be heavy, the stakes are fresh and the finish line is waiting to be claimed. Visit hyrox.com for more info and to enter. This is the final chance of the 26/27 season to secure a slot and qualify for the PUMA HYROX World Championships 2027.
31 March - 4 April 2027 The World’s Most Beautiful Marathon will follow an Event Week format in 2027 that will see the Totalsports Two Oceans Half Marathon powered by BYD take place on Saturday, 3 April, before the legendary Totalsports Two Oceans Ultra Marathon powered by BYD closes the festivities on Sunday, 4 April. The enhanced Event Week programme starts on 31 March, featuring a Night Run, International Friendship Run and Trail Run, and is designed to elevate the participant experience while creating an extraordinary celebration of endurance, achievement and community.
hyrox.com/event/virgin-active-hyrox-capetown/
All events subject to change. Please refer to event websites and social media for up-to-date info. 14 Dis-Chem Living Fit
twooceansmarathon.org.za
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INNOVATIONS
Primal Extreme Pre Brings Pump, Power and Focus in One Scoop
Primal’s new high-potency pre-workout is formulated to support explosive energy from the first rep to the last with a matrix dosed in line
with amounts used in research of pump, power and endurance actives, including L-citrulline malate, betaalanine, creatine and betaine. Functional performance ingredients, such as alpha GPC, L-tyrosine, L-theanine and phosphatidylserine, support neuro-muscular engagement and overall training output. A powerful 300 mg of caffeine is combined with theobromine and other stimulants in a
formulation that supports sustained energy, while glycerol and electrolytes support hydration, muscle fullness and endurance.
Available in Black Cherry and Peach Apple flavours in 30 g sachets or a 600 g tub.
18 Dis-Chem Living Fit
Primal Flavoured Creatine Primal Creatine 5000 is now available in a range of refreshing fruity flavours that makes daily supplementation effortless. Every dose still delivers
5000 mg of pure creatine monohydrate to support ATP regeneration, help maintain muscle creatine stores and support power output and performance across repeated bouts of high-intensity training. Available in Blue Raspberry and Grape flavours in a 350 g tub.
Open Up Your Airways, Open Up Your Game Primal Ready To Drink Mass Gainer Shake Struggling to find time for high-calorie meal prep? New Primal Ready-To-Drink (RTD) Mass Gainer Shake makes hitting your daily macros easy. Each bottle
delivers 655 calories, including 33 g of protein to support recovery and muscle growth, plus 103 g of carbohydrates to restore glycogen and fuel your next session. Available in Vanilla and Chocolate.
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Schnozz Nasal Strips are a new innovation available at Dis-Chem Pharmacies for athletes looking to potentially benefit from improved airflow and breathing. Each soft, flexible
strip features a dynamic lift design to gently expand nasal passages, offering up to 40% more oxygen per breath for enhanced athletic performance, deeper sleep, or daily breathing support. Available in Pink, Black, White, Clear, and Kids options.
NEW PRODUCT RELEASES NOW IN STORE www.dischemlivingfit.co.za 19
New Biogen Protein Flapjack Bars
Discover tasty nutrition and satisfying texture in the new Biogen Protein Flapjack Snack Bar. Every delicious bar contains 6 g of protein and serves as a source of fibre, offering a convenient option to fuel
your active day or enjoy as a satisfying on-the-go snack. This Informed Sport-certified product is suitable for competing athletes looking for snack options to support their performance nutrition. Available in Caramel Biscuit, Chocolate and Peanut Butter flavours. COMING SOON
Biogen Hydro Gels Discover fast-acting hydration and fuel in the new Biogen Hydro Liquid Energy Gel. Every
INNOVATIONS
convenient 60 g sachet delivers
412 kJ of energy, 24 g of carbohydrates and an Essential Electrolyte Complex featuring 800 mg of Sodium Bicarbonate,
offering a vegan-friendly option to sustain performance during intense training or events. Available soon in Blueberry and Naartjie flavours.
Ready for game day New Biogen Game Day Boost Energy Shot is a 60 ml singleserve liquid shot carrying 200 mg of caffeine, L-Citrulline Malate, Taurine, Cognizin® and Oxystorm® per bottle.
Ideally taken 30 minutes before an event or training session, it is sugar free and comes in Mixed Berry and Passion Fruit flavours. Every batch is tested under the Informed Sport programme, and is available to the country’s top players through Biogen’s role
as the official vitamin and sports supplement supplier to SA Rugby.
20 Dis-Chem Living Fit
THE NUTRITIONAL STRATEGY FUELLING THE SPRINGBOKS’ PERFORMANCE
Hydro Chew Bar
Sustained endurance support and electrolyte replenishment just became more convenient with the new Biogen Hydro Chew Bar. Every 50 g bar provides 41 g of carbohydrates powered by Palatinose™ for steady energy release, alongside a
key Electrolyte Complex to support optimal performance. Available soon in Lemon-Lime and Raspberry flavours.
THE TRUTH ABOUT TESTING Why supplement testing matters to you WATCH PODCAST
Biogen Magnisol Night Recharge
10 billion CFU per capsule
Supreme Probiotic 50+
As we age, our gut microbiome changes, influencing digestive health and immune function. Biogen Supreme
Biogen Complete Whey gets Informed Protein certified Biogen Complete Whey is the latest product to secure Informed Protein certification from LGC. This global protein testing and
verification program was developed to verify the amount of protein within enrolled supplements, giving athletes and consumers confidence in their preferred brands. The Informed
Protein logo means the product label claims have been verified independently, and the listed amount of protein you get from Complete Whey’s blend of whey, casein, milk protein concentrate and plant proteins is what you get in the tub.
Probiotic 50+ is specially formulated for adults over 50, combining six carefully selected probiotic strains to help replenish beneficial gut bacteria, support a balanced gut microbiome, maintain digestive health and support healthy immune function.
Discover sleep and overnight recovery support in the new Biogen Platinum Magnisol Night Recharge. Formulated for
high-performing individuals, each 14 g sachet
combines Tart Cherry, 5-HTP, L-Theanine, Magnesium Bisglycinate and Creatine Monohydrate
to help support restful sleep, relaxation and night-time muscle recovery. Available in Cherry flavour.
New dessert-inspired Biogen Iso-Whey flavour
Looking for a decadent way to get your daily dose of whey protein? Discover the new Caramel Biscuit Biogen
Premium Iso-Whey flavour for a delicious dessert-inspired option that delivers a taste and texture treat with added Speculaas cookie crumbs. Every serving of this delicious whey protein shake delivers 43g of protein, with easily digestible EAAs and BCAAs to support muscle growth and recovery from a Tri Matrix Protein blend of whey hydrolysate, isolate and concentrate. www.dischemlivingfit.co.za 21
NEW IN STORE
EXCLUSIVELY AT
FoodGrown KSM-66 Ashwagandha®
FoodGrown KSM-66 Ashwagandha® is a full-spectrum extract with a high concentration. Research on ashwagandha,
including 24 double-blind studies, suggests it may support mood and memory, sleep quality and hormone health, and aid endurance, strength and immune function. FoodGrown™© KSM-66 Ashwagandha® contains a dose of ashwagandha shown to be effective in research, alongside natural magnesium from yeast, which contributes to normal energy-yielding metabolism, to support overall health and wellbeing. MORE INFO
Dis-Chem Gold Magnesium Malate
Bioavailable nutrition from LiquiNova™
New Dis-Chem Gold Magnesium Malate combines magnesium with malic acid and is formulated to support cellular energy production and muscle health. Malic acid is a
INNOVATIONS
What’s on your supplement label doesn’t always reach your cells. LiquiNova™ aims to bridge that
gap with a delivery-driven approach engineered to support absorption and ingredient stability. Housed in a single, crystal-clear capsule, LiquiNova™ combines three advanced delivery technologies designed to support nutrient absorption: 1. Multi-phase release: Actives are released in targeted stages, arriving slower and reaching further, rather than dissolving all at once. 2. Ingredient stability: Active ingredients are protected inside the capsule until they are needed. 3. Bioavailability support: The delivery system is designed to support absorption where it counts most. Upgrade your daily routine and see what a LiquiNova™ capsule can do for your vitality. Available in-store and online from Dis-Chem Pharmacies.
22 Dis-Chem Living Fit
compound involved in the body’s energy cycle, the process by which cells produce ATP. Magnesium contributes to the reduction of tiredness and fatigue and supports normal muscle function, helping support overall physical performance.
QUALITY YOU CAN TRUST:
Discover how Dis-Chem Gold’s heritage and rigorous testing set the standard for supplements South Africans rely on.
Dis-Chem Gold Magnesium L-Threonate
New Dis-Chem Gold Magnesium L-Threonate is a specialised form of magnesium that has attracted scientific interest for its potential role in supporting cognitive health.
Research suggests that magnesium L-threonate may
increase magnesium concentrations in the brain by crossing the blood-brain barrier more effectively than other forms of magnesium, with emerging research exploring its potential role in supporting memory and cognitive performance.
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NPL PLS Creatine (Creatine + BCAA & Electrolytes
NEW NPL BodyRev Box
INNOVATIONS
NPL Diet Pro
Feel full without the fight with NPL Diet Pro. Each shake delivers
25 g of protein to help manage hunger, so cutting calories doesn’t mean battling cravings all day. The fivesource protein blend helps maintain lean muscle while you trim down, with an added 1500 mg of collagen. Also contains 200 mg Garcinia, 100 mg L-Carnitine and 50 mg green tea extract for added weight-loss support, with digestive enzymes to support digestion. Available in delicious Vanilla Doughnut, Coffee Mocha, Raspberry Greek Yoghurt and Chocnut Sundae flavours in 908 g (20 servings) and 1.8 kg tubs to make staying on plan feel like a treat.
The new NPL BodyRev Box covers your daily fat-loss support needs in a single box, with everything you need for R500 less than buying each product individually. You’ll find six
NPL ProLifeStyle products and a Hydro Swirl Shaker in each box. Diet Pro helps you feel fuller, Thermo Cuts Gold supports metabolism and energy, Night Time Burn supports sleep quality, Amino Burn and PLS Creatine support your workouts, and Dessert Pro helps manage cravings. Pair it with a calorie-controlled diet and commit to the routine for at least four weeks.
NPL Night Time Burn
NPL Night Time Burn is a stimulant-free night-time formula that helps you wind down and supports sleep quality and weight-loss goals overnight. Each serving combines 300 mg ashwagandha with passionflower, valerian root, L-tryptophan and L-theanine to support relaxation, stress management and restful sleep. Caffeine-free, sugar-free and vegan, it comes in a 90-capsule
bottle with a full-label dose of three capsules before bed.
24 Dis-Chem Living Fit
NPL PLS Creatine combines 3000 mg micronised creatine monohydrate with 2000 mg BCAAs and an electrolytecoconut water blend to support strength, power, recovery and hydration without the bulk. Designed
for lean, toned training support, this sugar-free vegan formula helps refuel ATP, reduce muscle breakdown and keep energy steady from the first rep to the last. Available in Pink Berry and Citrus Splash flavours in a 200 g tub with 20 servings.
Rewards at Dis-Chem just got Better. … And so will your ‘living fit’ journey! Primal Sports Nutrition and Tony Ferguson are the latest brands to join over 140 of South Africa’s most-loved brand names in the Dis-Chem Better Rewards programme.
NEW NPL Creatine Nitrate Fuel your training with a dual creatine source – new NPL Creatine Nitrate delivers 3000 mg creatine nitrate and 3000 mg creatine monohydrate with sodium bicarbonate in a 6000 mg Power Performance Complex.
The formulation supports ATP
regeneration for strength, plays a role in nitric oxide production and blood flow, and includes sodium bicarbonate as a lactic acid buffer for high-intensity sets. It mixes instantly, and doesn’t require a loading phase. Available in zero sugar Strawberry Lime and Citrus Crush flavours.
NEW NPL Hydro Salt
Daily hydration just got easier with 1000 mg sodium, 500 mg potassium, 150 mg magnesium and 100 mg calcium in every sugarfree sachet of new NPL Hydro Salt.
This full electrolyte stack supports everyday hydration, training and recovery, with 500 mg L-glutamine and 200 mg coconut water powder added for a hydration solution that hits. Each box contains 24 sachets with six bold flavours, so you never get bored.
Better Rewards is designed to support you at every stage of your journey. From nutritional support to nourishing creams and rejuvenating aids for post-exercise recovery, Better Rewards members get exclusive access to discounts, savings, boosts, Look out for this and promotions on more than icon to 10,000 products, including shop our Better your favourite Primal and Tony Rewards Ferguson supplements. brands
Same Formula, Fresh Look
Keep an eye out for the refreshed Spectrum multivitamin range. While
the comprehensive, high-quality formulas remain the same, this legacy brand has received a modern makeover. The bold new packaging introduces vibrant, colourcoded labelling and clear benefit icons, making it easier than ever to navigate tailored support across products like Spectrum’s All-In-One Multivitamin, Active Energy Hi-Performance, and Senior 50+ formulations. Look out for the sleek new bottles available in store and online.
www.dischemlivingfit.co.za 25
NEW IN STORE
USN Zero Sugar Hydrator Variety Pack
Zero Sugar Hydrator is a precision balanced athletic drink designed to support rehydration by replacing electrolytes and phosphates lost through sweat during exercise. Now available in a variety pack of 40 sachets with five different flavours.
INNOVATIONS
USN adds some flavour to glutamine
USN Epic Pro 3 sachets
USN Flavoured Glutamine contains glutamine, a conditionally essential amino acid that is broken down and lost quickly during intense physical activity. By replenishing levels depleted during intense training, glutamine plays a role in muscle recovery and may help reduce soreness after intense workouts.
The Epic Pro 3 is a strong ultra-marathon drink designed for long-duration exercise where glycogen depletion, muscle breakdown and fatigue become major problems. The advanced formulation in USN Epic Pro 3 provides long-term energy for endurance activities. It helps with hydration and contains magnesium, which supports normal muscle function.
out of this world flavour
USN’s Cosmic Protein Bar
Gummy Race Fuel
Gummy Race Fuel is a convenient, easy-to-chew energy and electrolyte bar designed to help fuel endurance athletes during training and competition. Each Gummy Race Fuel bar provides a rapid source of carbohydrates to help maintain energy levels when needed most.
26 Dis-Chem Living Fit
Indulge in USN’s Cosmic Protein Bars, delivering 20 g of high-quality protein to support recovery and satisfy your sweet tooth. Available in two delicious flavours, Salted Peanut and Chocolate Brownie.
USN Sprint Race Fuel
USN Sprint Race Fuel is an endurance and hydration drink formulated to support sustained energy, electrolyte replacement and muscle recovery during prolonged exercise. Each serving provides a blend of fast- and sustained-release carbohydrates, electrolytes, BCAAs, taurine, glycine, and vitamin C to help maintain performance, hydration and endurance during training and sporting events lasting longer than 60 minutes.
Better Rewards brand
11.33% According to a new study, consistency, not perfection, predicts weight-loss success. A study of 5,132 calorie tracking app users found those who tracked meals 6–7 days a week lost almost double the weight (11.33% versus 6.84%) compared to those who only tracked their calories for 2 days a week. Each extra weekly tracking day was linked to 35% higher odds of losing at least 5% of body weight. *Study published in JMIR mHealth and uHealth
6.4 TO 7.8 Research found the sleeping sweet spot for mental health and ageing. Using 23 machine-learning-derived biological ageing clocks across 17 organ systems in around 500,000 UK Biobank participants, Columbia University researchers found a U-shaped pattern when it comes to sleep. People who slept 6.4 to 7.8 hours a night showed the lowest biological ageing, while those who slept more than 6 to 8 hours showed signs of accelerated ageing and higher rates of depression, anxiety, obesity, type 2 diabetes and hypertension. *Findings shared on medRxiv
WELL
“REST IS FUEL FOR THE BODY.”
POWER NAP A study led by McGill University researchers found that just 20 minutes of moderate-to-vigorous exercise or a 90-minute nap each improved memory-test performance by roughly 22% after 30 hours of sleep deprivation, versus doing neither. *Findings published in Proceedings of the National Academy of Sciences (PNAS)
21% A large Swedish study of nearly 15,000 people with bipolar disorder found that those who used Ozempic and Wegovy (semaglutide) had a 21% lower risk of psychiatric hospitalisation. Researchers believe effects on inflammation and brain-related biological pathways could help stabilise mood, though other GLP-1 drugs did not show the same association. *Findings published in Acta Psychiatrica Scandinavica.
NESS in this section RECIPES Summertime sensations...32
ASK THE PROS Detox...40
WELLNESS The joy of missing out...48
ON COVER Kayla Itsines...54
HEALTHY EATING MADE EASY
At your healthy food store
new
Tony Ferguson Collagen
Lifestyle Food Kombucha Refresh your daily routine with Lifestyle Food Kombucha. Light, tangy and naturally refreshing, this fermented drink is an easy alternative to reach for throughout the day. Enjoy it chilled on its own or pair it with your favourite meals for a refreshing pick-me-up.
Add the benefits of collagen to your daily wellness routine with Tony Ferguson Collagen. This convenient powder is easy to mix into your favourite drinks, smoothies or recipes, making it a simple addition to your everyday routine.
coming soon
Tony Ferguson Activated Charcoal Tony Ferguson Activated Charcoal will soon be available in an easyto-use tub. The new format makes it simple to measure out exactly what you need and fit it into your daily wellness routine. Look out for it on shelf soon.
Lifestyle Food Instant Oats Convenience meets nutrition with Lifestyle Food Instant Oats – the perfect solution for busy mornings. Quick to prepare while still delivering a hearty, satisfying texture, these individual servings make breakfast easy wherever your day takes you. Available in Original, Caramel and Variety, with the Variety Pack bringing together a selection of delicious flavours for something different each morning. Enjoy them simply with milk and honey, or get creative with fruits, nuts and spices for a personalised breakfast.
Jungle High Protein Porridge
coming soon
Start your morning with Jungle High Protein Porridge – a delicious and satisfying breakfast option with a protein-rich twist. Available in Original, Banana and Caramel, there’s a flavour for every morning mood. Enjoy it warm on its own or customise your bowl with fresh fruit, nuts, seeds or your favourite toppings.
Tony Ferguson Microwave Popcorn Sour Cream & Onion flavour
Lifestyle Food Gold Roast Decaf Coffee All the comforting flavour of a rich roast, without the caffeine. Lifestyle Food Gold Roast Decaf is perfect for coffee lovers who enjoy a smooth, satisfying cup throughout the day. Enjoy it first thing in the morning or as a relaxing afternoon ritual.
Snack time just got tastier. Tony Ferguson Microwave Popcorn is adding a new Sour Cream & Onion flavour to the range, bringing that classic, tangy-savoury taste to a lighter snack option. Ready in minutes, it’s ideal for movie nights, lunchboxes or an afternoon treat. Arriving in stores late November/early December.
new Tony Ferguson Beetroot Powder 200g
Get more of Tony Ferguson Beetroot Powder with an upgraded pack size. With double the quantity – up from 100 g to 200 g – the larger packet lasts longer and offers greater convenience for making beetroot powder part of your regular wellness routine. Stir a scoop into smoothies, juice or yoghurt for a vibrant, earthy addition whenever it suits your day.
Ensure Plus Advance Vanilla A convenient ready-to-drink vanilla-flavoured beverage. Ensure Plus Advance is designed to fit easily into everyday routines. Its smooth, creamy texture makes it an easy option to enjoy on its own whenever you need convenient nutritional support. dischem.co.za/livingfit 31
lifestyle
LIFESTYLE RECIPES
SUMMERTIME SENSATIONS
PRIMAL BANANA GLUTAMINE FROZEN YOGHURT POPS When the cold gives Makes: 6–8 pops way to warm, sunPrep time: 10 minutes drenched days, Freeze time: 3–4 hours your body naturally craves meals that Ingredients 2 ripe but firm bananas are light, vibrant and ½ cup thick Greek-style refreshing. These or soy yoghurt summer sensation 1 scoop Primal Glutamine recipes deliver fresh 1 tsp vanilla produce, cooling 1 tsp honey or maple hydrators and syrup, optional nutrient-dense dishes 1–2 tbsp milk, only if that keep your energy needed up through every Dark chocolate + crushed outdoor workout and nuts or cacao nibs, sunset adventure. optional
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How to make it Peel the bananas and cut each into 2–3 thick pieces. Push an ice cream stick into each piece. Freeze the banana sticks for 30–60 minutes so they’re firm. Mix the yoghurt, glutamine, vanilla and honey until completely smooth. Dip each frozen banana piece into the yoghurt mixture, coating generously. Place on baking paper and immediately sprinkle with your toppings, if using. Freeze for 2–3 hours, until the yoghurt coating is firm.
Bright, bubbly and naturally fermented, this is soda the way nature intended.
HIBISCUS BEET SODA Makes: 1 litre Prep time: 15 minutes Fermentation time: 12–24 hours
Ingredients
750ml Lifestyle Food Hibiscus Tea, brewed strong and completely cooled 150ml beetroot juice 100ml active ginger bug 1–2 tbsp lemon juice 1–2 tbsp Lifestyle Food Honey or sugar (needed to give the ginger bug something to ferment)
How to make it Brew 2–3 hibiscus tea bags in 750ml boiling water for 8–10 minutes. Remove the tea bags and cool completely. Stir in the beetroot juice, lemon juice and honey/sugar. Add 100ml active ginger bug and stir gently. Pour into a clean swing-top fermentation bottle, leaving a few centimetres of headspace. Leave at room temperature for 12–24 hours, checking regularly for carbonation. Once bubbly, refrigerate immediately. Serve chilled over ice with fresh mint or a slice of lemon.
Bright, refreshing and naturally fizzy, this homemade soda combines tart hibiscus tea with earthy beetroot, fresh ginger and a squeeze of lemon. The result is a vibrant, lightly fermented drink that’s perfect served chilled over ice with fresh mint.
lifestyle
PASSIONFRUIT CHIA PUDDING WITH YOGHURT Creamy, fresh and wonderfully easy to prepare, this passionfruit chia pudding makes a delicious breakfast or wholesome snack.
Ten minutes tonight, a creamy, tropical breakfast tomorrow.
Serves: 2 Prep time: 10 minutes Chill time: 2–3 hours, preferably overnight
Ingredients for the chia pudding 4 tbsp Lifestyle Food Chia Seeds 1 cup (250ml) unsweetened almond or oat milk 1 tsp vanilla extract 1–2 tsp honey or maple syrup, optional
Ingredients to serve
¾ cup thick Greek-style or coconut yoghurt 2–3 tbsp fresh passionfruit pulp 1 tsp Lifestyle Food Honey or maple syrup, optional A sprinkle of Lifestyle Food Chia Seeds Fresh berries or coconut flakes, optional
How to make it Add the chia seeds, milk, vanilla and sweetener to a bowl or jar. Whisk well. Leave for 5 minutes, then whisk again to prevent the chia seeds from clumping. Cover and refrigerate for at least 2–3 hours, preferably overnight, until thick and creamy. Spoon the chia pudding into glasses or jars. Add a layer of yoghurt followed by fresh passionfruit pulp. Top with another spoonful of yoghurt, passionfruit and a sprinkle of chia seeds.
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Layers of creamy chia pudding, thick yoghurt and tangy passionfruit come together for a naturally satisfying combination, with a little crunch from Lifestyle Food Chia Seeds.
PEANUT BUTTER AND CHOCOLATE ICE CREAMS Makes: 6–8 ice creams Prep time: 30 minutes Freeze time: 5–6 hours
STEP 1
The base ingredients
1 cup Lifestyle Food Rolled Oats or almond flour ½ cup Lifestyle Food Smooth Peanut Butter 2 tbsp Lifestyle Food Honey 1 tbsp Lifestyle Food Coconut Oil, melted ½ tsp vanilla extract Pinch of salt
How to make it Add the oats to a food processor and pulse until finely crushed but still slightly textured. Add the peanut butter, honey, coconut oil, vanilla and salt. Pulse until the mixture comes together and resembles a sticky cookie dough. Press firmly into the base of an ice cream silicone mould with ice cream sticks. Freeze for 20–30 minutes to firm up.
STEP 2
Date caramel ingredients
1 cup soft pitted Medjool dates 2 tbsp Lifestyle Food Smooth Peanut Butter 2–3 tbsp hot water, as needed ½ tsp vanilla extract Pinch of salt
How to make it Add all the ingredients to a food processor. Blend until completely smooth and caramel-like, adding the water gradually until you reach a thick but spreadable consistency. Spread over the chilled cookie base. Freeze for 20–30 minutes until firm.
These layered ice creams combine a crunchy peanut butter cookie base, rich date caramel and creamy peanut butter banana ice cream, all finished with a crisp dark chocolate coating.
All the best parts of a classic chocolate bar, transformed into a delicious frozen treat. STEP 3
Ice cream ingredients
3 ripe bananas, sliced and frozen 3 tbsp Lifestyle Food Smooth Peanut Butter 1 tsp vanilla extract Pinch of salt 2–3 tbsp milk of choice, if needed
How to make it Add the frozen banana, peanut butter, vanilla and salt to a high-speed blender or food processor. Blend until thick, creamy and smooth, scraping down the sides as needed. Add a splash of milk only if necessary. Spread the ice cream over the frozen date caramel layer. Freeze for at least 4 hours, or until completely solid.
STEP 4
Chocolate coating ingredients
200g Lifestyle Food Dark Chocolate Chips, melted 1 tbsp Lifestyle Food Coconut Oil 1 tbsp Lifestyle Food Smooth Peanut Butter, optional
How to make it Melt the chocolate and coconut oil together until smooth. Remove the frozen ice creams from the mould. Dip each bar into the melted chocolate, allowing the excess to drip off. Place on baking paper. Drizzle with extra peanut butter and sprinkle with chopped peanuts, if desired. Return to the freezer for 10–15 minutes until the chocolate has set. Lifestyle 37
lifestyle
Tender green beans are tossed with creamy chickpeas, white beans, crunchy cucumber and fresh herbs, then finished with a tangy mustard dressing. It’s simple, satisfying and even better after a little time to soak up the dressing.
THREE BEAN SALAD Ingredients for the salad
Serves: 4–6 Prep time: 15 minutes Cook time: 5 minutes
Ingredients for the
dressing 200g fresh green beans, 3 tbsp Lifestyle Food trimmed Canola Olive Oil 1 (400g) tin chickpeas, 1½ tbsp Dijon or drained and rinsed wholegrain mustard 1 (400g) tin white beans, 1 tbsp fresh lemon juice or drained and rinsed white wine vinegar ½ cucumber, finely 1 tsp Lifestyle Food Honey chopped or maple syrup ½ small red or brown onion, 1 small garlic clove, finely finely chopped grated 2–3 tbsp fresh parsley, Salt and black pepper, to chopped taste 2 tbsp fresh coriander or dill, chopped Salt and freshly ground black pepper, to taste
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How to make it Bring a pot of salted water to the boil. Add the green beans and cook for 3–4 minutes, until bright green and just tender. Drain and immediately rinse under cold water to stop them cooking. Pat dry. Add the chickpeas and white beans to a large mixing bowl. Add the green beans, chopped cucumber, onion and fresh herbs. Whisk together the Lifestyle Food Canola Olive Oil, mustard, lemon juice or vinegar, honey or maple syrup and garlic. Season generously with salt and black pepper. Pour the dressing over the salad and gently toss until everything is evenly coated. Allow the salad to sit for at least 15–20 minutes before serving so the beans can absorb the dressing. Taste and adjust the seasoning if needed.
GLUTEN-FREE SUNDRIED TOMATO PASTA SALAD Vibrant, satisfying and packed with Mediterranean flavour, this pasta salad is made for summer entertaining. Serves: 4-6 Prep time: 15 minutes Cook time: 25 minutes
Lifestyle Food Gluten-Free Fusilli is tossed with golden roasted zucchini, sundried tomatoes, toasted walnuts, olives and tangy pickled shallots, then finished with a sweet and savoury honey sundried tomato dressing.
Ingredients for the salad
250g Lifestyle Food Gluten-Free Fusilli 1 large zucchini, sliced into half-moons ½ cup sundried tomatoes, roughly chopped ½ cup walnuts, toasted and roughly chopped ¼ cup pickled shallots ½ cup olives, pitted 100g goat’s cheese, crumbled Fresh dill to serve
Ingredients for the dressing ⅓ cup sundried tomato oil 1 tbsp honey 1 tbsp Dijon mustard 1 tbsp lemon juice 1 small garlic clove, finely grated Salt and freshly ground black pepper, to taste
How to make it Cook the Lifestyle Food GlutenFree Fusilli according to the packet instructions. Drain and rinse briefly under cold water, then set aside to cool. Toss the zucchini with a little of the sundried tomato oil and spread out on a baking tray. Roast at 200°C for 20–25 minutes, until golden and lightly charred. Whisk together the remaining sundried tomato oil, honey, Dijon mustard, lemon juice and garlic. Season to taste with salt and black pepper. Add the pasta, roasted zucchini, sundried tomatoes, walnuts, pickled shallots and olives to a large bowl. Pour over the dressing and toss gently until everything is evenly coated. Top with crumbled goat’s cheese and fresh dill. Lifestyle 39
Q&A
ASK THE PROS Do popular cleanses and detoxes actually work? Thembi via email
T
HE START OF A NEW SEASON OR NEW YEAR OFTEN TRIGGERS THE URGE TO RESET, RECHARGE AND RID OUR BODIES OF ACCUMULATED STRESS AND ENVIRONMENTAL TOXINS.
Search online and you will find an overwhelming array of cleanses and detoxes, from single-fruit fasts to juice diets and extreme liquid-only detoxes. While the promise of instant energy, glowing skin, rapid weight loss and an effortless body reset may sound appealing, medical professionals caution that there is insufficient scientific evidence supporting extreme detox plans and cleanses. The National Centre for Complementary 40 Dis-Chem Living Fit
DID YOU KNOW A balanced approach to support organ function is key
and Integrative Health (NCCIH) states on its information page on cleanses and detoxes that “there is no compelling research to support the use of ‘detox’ diets for weight management or eliminating toxins from the body”. While a handful of clinical studies have shown that commercial detox diets enhance liver detoxification and eliminate persistent organic pollutants from the body, these studies are hampered by flawed methodologies and small sample sizes1.
How your body detoxes
Our bodies are designed to continuously process and eliminate waste products or ‘toxins’,
Your body is
ALREADY EQUIPPED
with an efficient detoxification system
You don’t achieve
VIBRANT HEALTH
with a quick fix or drastic starvation diet
such as alcohol, caffeine, medications, metabolic by-products and environmental chemicals, every day. Unless you are suffering from acute poisoning or clinical organ failure, your internal systems function continuously without needing harsh intervention. The liver is universally recognised as the primary organ responsible for detoxification, with the remaining load managed by the intestinal tract, kidneys and lymphatic system2. Given how the body functions, adopting a balanced approach to support necessary organ function is key.
The most important and effective step you can take to support detoxification is to provide your body with the best nutrition so your organs can do their job.
4 ways to support natural detoxification
Rather than starving your body, focus on nourishing it with the raw materials required for optimal liver pathways, gut motility and cellular protection. 1. Harness polyphenol power Cellular breakdown produces free radicals (reactive oxygen species).
Bioactive polyphenols, such as catechins and theaflavins, help upregulate or “turn on” genes that produce phase II liver enzymes, boosting your liver’s capacity to convert toxins into excretable waste3. Eating more foods, spices and beverages that contain polyphenols, such as berries, nuts, dark chocolate, artichokes, extra virgin olive oil and certain herbal teas, may help neutralise oxidative stress and reduce cellular inflammation. 2. Support your liver The liver requires specific micronutrients and amino acids to process toxins without becoming overloaded. www.dischemlivingfit.co.za 41
Q&A Cruciferous vegetables, like broccoli, cabbage, kale and Brussels sprouts, contain rich antioxidant compounds that assist liver processing4, and garlic provides sulphur compounds that support liver enzyme activity5. Eating a “rainbow” of fresh produce ensures a wide spectrum of protective antioxidants. Consuming adequate protein provides the amino acids needed to bind to toxins during phase II liver processing, preventing liver overload. 3. Hydrate to support bodily functions Dehydration directly impairs your body’s waste-removal network. Lymph fluid depends on adequate
hydration to move freely, transporting immune cells and clearing cellular waste and pathogens6. Your gut microbiome also needs fluid and dietary fibre to form bulk and ensure smooth, regular bowel movements, preventing undigested remnants and waste from lingering in the colon. 4. Eat seasonally and focus on whole foods Transitioning between seasons is an ideal opportunity to reset your palate. In-season, locally grown fruits and vegetables are naturally ripened and nutrient-dense, delivering peak vitamin content to fuel cellular metabolism.
Shifting away from ultraprocessed starches, alcohol and refined sugars in favour of fresh, raw and organic whole foods can lighten the burden on your digestive tract and restore natural energy levels.
Cause for concern
The main concern is that many ‘detox diets’ claim to offer increased energy and weight loss through ‘toxin elimination’, yet they generally eliminate nutritious, health-promoting foods. Examples include cabbage soup diets, juice diets and aggressive colon or liver cleanses. Far from leaving you feeling vibrant, severely energy-restrictive fasts can trigger unpleasant physical symptoms, such as:
BLOOD SUGAR CRASHES:
METABOLIC SLOWDOWN:
Extremely low-kilojoule plans lack balanced macronutrients like quality protein and healthy fats, which can cause blood sugar levels to fall (hypoglycaemia). This drop may cause headaches, anxiety, dizziness, fatigue and brain fog – symptoms frequently mislabelled by cleanse promoters as “toxins leaving the body”.
Fasts force the body to lower its basal metabolic rate to conserve energy. Because initial weight loss is primarily water weight and lean muscle tissue rather than fat, weight is typically regained rapidly once normal eating resumes.
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NUTRITIONAL DEFICITS: Extreme plans like liquid fasts lack essential fatty acids, amino acids and adequate dietary fibre.
Due to the stress it places on the body, extreme fasts or detoxes can be dangerous and are strongly discouraged for pregnant or nursing women, individuals with diabetes, or anyone with underlying kidney, liver or cardiac conditions.
Practical checklist for a healthy reset
To give your body a genuine, long-term health boost without extreme deprivation, incorporate these daily habits: Stay hydrated: Drink remineralised water and electrolytes to support hydration, and include herbal teas, like rooibos, ginger or hibiscus tea, which contain antioxidants.
Prioritise dietary fibre: Eat plenty of fresh vegetables, seed varieties and whole grains (or add psyllium husk) to promote smooth bowel elimination. Eat the rainbow: Fill half your plate with colourful vegetables, especially cruciferous greens like broccoli and kale. Include quality supplements: Support daily metabolic demands with a quality B-complex, vitamin C, a multivitamin or liver-supportive
nutrients like milk thistle7 or N-acetylcysteine (NAC)8 after consulting your healthcare provider. Protect your microbiome: Add daily fermented foods or a high-quality multi-strain probiotic to nurture beneficial gut bacteria. Reduce the overload: Temporarily reduce or eliminate alcohol, refined sugars and heavily processed meals to give your liver and digestive system a welcome rest.
THERE IS NO COMPELLING RESEARCH to support the use of “detox” diets for weight management
Do it naturally
You don’t achieve vibrant health and vitality with a 10-day quick fix or drastic starvation diet. Your body is already equipped with an extraordinary, highly efficient detoxification system.
By ditching extreme cleanses and adopting a balanced diet filled with seasonal whole foods, protective antioxidants, adequate hydration and target nutrients, you give your organs the exact tools they need to keep you feeling light, energised and thriving year-round.
*To view references for this article, please visit www.livingfit.co.za/issue29/references or scan the QR code on page 7.
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lifestyle
WELLNESS
METHYLATED B-VITAMINS GET A B-VITAMIN BOOST WITH THE MAGIC OF METHYLATION -vitamins are essential for energy production B and brain health, which is why many of us already include them in our daily supplement plan. The decision to add these important vitamins to our
daily routine is only half the story, because we all metabolise B-vitamins differently. Methylation – the process that transforms standard B-vitamins into their active usable forms1 – is where the real magic happens inside your cells. If the natural methylation process is working well in your body, then these vitamins can do their job more effectively. If not, supplements that have already gone through this process may give you the support you’re after.
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The Role of B-Vitamins
There are 13 essential vitamins our bodies need to function properly, and eight of these belong to the B-vitamin group2. These include: 1 B1 (thiamine) 2 B2 (riboflavin) 3 B3 (niacin) 4 B5 (pantothenic acid) 5 B6 (pyridoxine) 6 B9 (folate) 7 B7 (biotin) 8 B12 (cobalamin) While B-vitamins don’t provide energy directly, they play a vital role in energy metabolism3 – the process of converting the carbohydrates, fats and proteins from your food into cellular fuel. They also play an important role in cognitive health, as B-vitamins help maintain the myelin sheath (the protective coating around our nerves) and manufacture the chemical messengers (neurotransmitters) our brain uses to regulate mood, memory and clear thinking4.
Meeting your B-Vitamin Needs
Because B-vitamins are water-soluble, our body cannot store them long term. That means we need a fresh supply every day. Eating a balanced diet rich in whole grains, leafy greens, seeds,
Methylation is your body’s way of activating vitamins.
Methylated supplements simply do that step for you.
B-vitamins also play critical roles in many body processes: •Serve as cofactors for enzymatic reactions5. •Necessary for gene expression6. •Needed for oxidation-reduction reactions7.
legumes and animal protein (dairy, fish, chicken, eggs and meat, especially organ meat) can help meet our daily B-vitamin needs. However, even a balanced diet doesn’t guarantee we’re giving our body what it needs to thrive. As B-vitamins are delicate, heat from cooking, food processing and alcohol can destroy them.
Understanding Methylation
This is where the magic of methylation can provide an added boost. Standard supplements usually
SIGNS AND SYMPTOMS When levels drop due to a deficient diet or poor absorption, we can experience various symptoms, including: •Chronic fatigue and muscle weakness •Brain fog, memory lapses and difficulty reasoning •Pins and needles in your hands and feet •Mouth ulcers and a swollen tongue •Anaemia and pale skin colour due to abnormal red blood cell production •Difficulty walking or balance problems due to dizziness •Disturbed vision •An abnormally high heart rate •Constipation
contain synthetic forms of these vitamins, like cyanocobalamin for B12 or folic acid for B9. Before your body can use these synthetic versions, they must go through the natural methylation process. This happens in your liver, where specific enzymes turn these B-vitamins into their active, usable forms. However, many people – 30% to 60% of the world’s population8 – carry a common genetic variation in a specific gene called MTHFR. Lifestyle 45
“If you often feel fatigued, it’s time to read the label on your vitamin B supplement.”
WE RECOMMEND
lifestyle
FoodGrown Methyl Complex
FoodGrown Methylcobalamin
DID YOU KNOW
Up to 60% of the world’s population carries a common variation in the MTHFR gene This common mutation makes it difficult for their bodies to perform this conversion. If you have this variation, standard folic acid can build up unused in your bloodstream, while your cells don’t get the nutrients they desperately need. Methylated B-vitamins have gone through the methylation process during manufacturing, so they bypass this genetic roadblock. As they are already in their active forms, they are more bioavailable, which means they are ready for your cells to absorb and use instantly. The two most critical active variants to look out for are: L-methylfolate 1 (active B9) 2
Methylcobalamin (active B12)
46 Dis-Chem Living Fit
Biogen Supreme B-Complex
LiquiNova Vitamin B Complex
Unlock Vibrant Energy and a Sharper Mind
If you carry this gene variant, you can benefit from switching to a methylated supplement or activated B-vitamin complex for optimal absorption to support: ▸Enhanced cellular energy: Your body doesn’t need to do the heavy lifting to convert the vitamins, and they get to work quickly inside your mitochondria (the powerplants of your cells), turning meals into usable energy. ▸Sharper cognition: Active B-vitamins are crucial for producing moodboosting chemicals like serotonin and dopamine. Users often report a rapid lift of brain fog, improved concentration and more balanced moods. ▸Cardiovascular support: Methylation helps break down homocysteine, an amino acid that can damage blood vessels if left unchecked, protecting your heart while it energises your brain. If you often experience fatigue, it’s time to read the label of your vitamin-B complex supplement. Look for words like methylcobalamin and 5-MTHF or L-methylfolate on the back of the bottle.
IN THE END... Whether you choose a comprehensive B-complex or a targeted standalone supplement, investing in active, methylated forms can help ensure your body uses what you give it. Supplements should complement a balanced diet, and it is advisable to consult a healthcare professional before starting any new supplementation regimen. * To view references for this article, please visit www.livingfit.co.za/issue29/references or scan the QR code on page 7.
Better Rewards brand
lifestyle
WELLNESS
JOMO: THE JOY OF MISSING OUT THE FITNESS TREND THAT’S ALL ABOUT MISSING OUT he pressure to conform to hustle culture and the elite-level T dedication to training portrayed on social media have left many people feeling inadequate and burnt out, with the constant comparison to these lofty, often unrealistic ideals robbing many of their joy of training and exercise.
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“JOMO followers prioritise intentional active recovery. Going as far as calling it radical selfcare, those who choose to embrace JOMO typically swap heavy bootcamps or daily HIIT sessions for walking in nature, hiking, stretching or yoga.” As more people are realising the social ills of social media, characterised by performative gym selfies and daily high-intensity workouts, a new mindset is setting in. The JOMO fitness trend is gaining support from everyday athletes longing to rekindle their love and enthusiasm for daily movement without the pressure to perform at every session.
The Joy of Missing Out
The Joy of Missing Out (JOMO) movement rejects the pressure that comes from the hustle culture that promotes constant improvement, the aggressive “no pain, no gain” gym philosophy and "gymtimidation" ‒ the anxiety, self-consciousness or fear of judgment that people experience when working out in a public fitness space. Before you cast judgment, JOMO is not about being idle or lazy. Instead of chasing punishing workouts every
day or feeling guilty about taking a rest day, JOMO aims to rationalise fitness culture, prioritising slow movement, recovery, rest and listening to your body alongside healthy and effective levels of exercise. It is an offshoot of a broader digital minimalism and lifestyle philosophy first proposed by American tech blogger Anil Dash in 2012. While the acronym originally described the mental relief of disconnecting from social media and other societal pressures, it has since evolved into a global mainstream fitness and lifestyle trend.
But that doesn’t mean a lack of movement. JOMO followers prioritise intentional active recovery. Going as far as calling it radical self-care, those who choose to embrace JOMO typically swap heavy bootcamps or daily HIIT sessions for walking in nature, hiking, stretching or yoga. They treat recovery and lowintensity forms of exercise as productive parts of a health routine.
Intentional self-care
The JOMO movement starts when the scrolling stops by actively tuning out the performative social media workout posts and rigid exercise tracking. The other aspect is intentional action – choosing to skip intense workouts when your body sends signals that it needs to rest and recover, without feeling bad about missing the gym.
In addition, JOMO advocates valuing (and enjoying) sleep, deep breathing, mobility work, stretching and relaxation as much as training. These techniques are valued for their ability to regulate the nervous system to lower cortisol and stress. Lifestyle 49
lifestyle
“JOMO aims to rationalise fitness culture, prioritising slow movement, recovery, rest and listening to your body alongside healthy and effective levels of exercise.”
five ways to practise JOMO...
1. Prioritise rest Don’t make rest and recovery an afterthought. Include it in your plan with the same importance you give to every HIIT or gym session. 2. Protect your energy Choose quality over quantity, focusing your full efforts on a few hard sessions a week. 3. Find some headspace Don’t accept every invitation to a group class or run. Embrace some solo training to have a few peaceful, solitary workouts that help clear your mind and keep you from competing. 4. Embrace the downtime Shift your mindset to reframe a quiet evening or weekend away as a luxury, not as wasted time. 5. Value and protect your sleep Treat sleep duration and quality as an essential training metric. 50 Dis-Chem Living Fit
Ultimately, JOMO is a reminder that fitness should add to your life, not consume it. By stepping away from comparison, honouring recovery and choosing movement that feels good, you can build a healthier relationship with exercise – one rooted in consistency, self-respect and genuine enjoyment. So ditch the FOMO and choose JOMO. Missing out on the noise may be exactly what helps you rediscover what you were looking for all along: the simple joy of moving your body.
Better Rewards brand
lifestyle
As good as WHY SUPPLEMENT STANDARDS MATTER FOR YOUR WELLBEING 52 Dis-Chem Living Fit
W
hen it comes to supporting your health and wellbeing, quality matters. From the ingredients selected to the way a supplement is formulated and manufactured, every detail plays an important role in delivering nutritional support that consumers can feel confident choosing. For Dis-Chem Gold, quality is more than a standard to uphold. It is a commitment that shapes every product in the range, bringing together decades of pharmaceutical expertise, carefully considered formulations and a passion for purposeful innovation. As Dis-Chem’s heritage supplement brand, Dis-Chem Gold represents a longstanding commitment to delivering quality nutritional support that South Africans can trust.
A heritage built on quality
For almost five decades, Dis-Chem has been a trusted name in South African healthcare, building a legacy rooted in pharmaceutical expertise, quality and a commitment to supporting the wellbeing of its customers. It is this heritage that forms the foundation of Dis-Chem Gold, a range developed with the same dedication to quality and care that has become synonymous with the Dis-Chem name. From carefully selected ingredients and appropriate dosages to stringent manufacturing and quality requirements, every aspect of product development is guided by a commitment to delivering reliable, high-quality nutritional support. Quality is one of the cornerstones of the DisChem Gold brand, with a focus on ensuring that products meet established specifications, contain the ingredients and dosages declared on their labels, and are developed to deliver meaningful nutritional support. And while this commitment to quality is firmly rooted in Dis-Chem’s heritage, it also continues to shape the future of the Dis-Chem Gold range through ongoing product development and innovation.
A legacy of effective product innovation
Product innovation is at the heart of everything we do — but true innovation is about far more than simply launching new products. Every product we bring to shelf is carefully considered, from ingredient selection and formulation through to compliance and quality, ensuring it delivers genuine value.
Innovation isn’t just about what’s new — it’s about what can be done better. It’s about choosing the right ingredients, in the right forms, at the right dosages. Every product in the Gold range has been developed with purpose — designed to meet real health needs, backed by thoughtful formulation, clinical studies and built to deliver on quality you can trust.
Magnesium L-Threonate is studied for its ability to cross the bloodbrain barrier more effectively than other forms of magnesium.
Formulated with Purpose This philosophy is reflected in the continued development of the Dis-Chem Gold range, where advances in nutritional science and an understanding of health needs help guide new product formulations. One of the latest additions to the range is Dis-Chem Gold’s Magnesium L-Threonate, a specialised form of magnesium that has attracted scientific interest for its potential role in supporting cognitive health. Magnesium L-Threonate has been studied for its ability to increase magnesium concentrations in the brain by crossing the blood-brain barrier more effectively than other forms of magnesium, with emerging research exploring its potential benefits for memory and cognitive performance. Its inclusion in the Dis-Chem Gold range reflects a considered approach to ingredient selection, where the chemical form, intended benefits and supporting scientific evidence all contribute to formulation decisions. It is this attention to detail that brings the Dis-Chem Gold philosophy to life: combining quality ingredients with thoughtful formulation to develop products with a clear purpose.
Gold is our promise
For Dis-Chem Gold, quality and innovation go hand in hand. Each new formulation represents an opportunity to build on the brand’s heritage, apply evolving nutritional science and continue delivering products that support the health and wellbeing of South Africans. Backed by Dis-Chem’s longstanding healthcare heritage and guided by a commitment to quality, care and purposeful innovation, Dis-Chem Gold remains dedicated to delivering nutritional support you can feel confident choosing.
S0 DIS-CHEM GOLD MAGNESIUM L-THREONATE. Each tablet contains: Magnesium (as L-Threonate) 50,00 mg. D 34.7 Minerals. Complementary Medicine. This unregistered medicine has not been evaluated by SAHPRA for its quality, safety or intended use. Manufactured for The Dis-Chem Group. 23 Stag Rd, Glen Austin, South Africa.
Lifestyle 53
fitness icon
lifestyle
ON COVER KAYLA ITSINES.
From BBG to Sweat: the app that out-earned every other fitness platform in 2016
54 Dis-Chem Living Fit
South African women aren’t just joining the gym floor any more, they’re owning it.
A
palpable shift has happened in gyms across the country. South African women are lifting heavier, moving with intention, and claiming their space in the traditionally male-dominated gym environment with confidence. As a celebration of movement, self-care and what it means to women to feel strong, Motherkind, in collaboration with G&G The Goosebumps Company and the Glow Social Club, will host the PowerHER Fit Fest – co-sponsored by Dis-Chem and Investec, headlined by global fitness icon Kayla Itsines. Taking place in Johannesburg and Cape Town, this groundbreaking event is the brainchild of South African wellness pioneer Rechelle Kloeck, Founder and CEO of Motherkind, and marks Kayla’s first visit to South Africa. More than a premier fitness gathering, the event will see thousands of women step up, claim their strength and embrace their personal power.
THE FITNESS ICON To fathom the magnitude of Kayla’s first appearance in South Africa, it is important to understand her prolific impact on the global fitness industry. Long before fitness apps were a standard fixture on every smartphone, Kayla was a young certified personal trainer working out of her parents’ backyard in Adelaide, South Australia. In 2014, responding to endless requests from women asking how she trained her in-person clients, she published a simple downloadable PDF: the Bikini Body Guide (BBG). What followed was an unprecedented global phenomenon. The workouts were fast, unapologetically intense and deeply rewarding. According to Kayla, the workout was so hard that when women finished it, it gave them this empowering feeling, which is why it took off. But it was far more than just a challenging routine. Kayla created something revolutionary for its time: a digital space built entirely by a woman, for women. At a time when gym culture was heavily maledominated, her platform gave women permission to feel seen,
heard and supported. As the brand expanded worldwide, Kayla evolved the identity from BBG into Sweat with Kayla, eventually launching the Sweat app – a platform that would top app store charts globally and generate more revenue in 2016 than any other fitness application. From those signature highintensity bodyweight routines, Kayla broadened her approach, shifting focus towards strength training. Today, with 86 comprehensive programs on the app, her goal remains steadfast: empowering women through every stage of life by equipping them with practical tools to build strength, confidence and long-term health. Having built Sweat into a global icon, and recently reacquiring sole ownership of the company to lead its next chapter on her own terms, Kayla remains remarkably grounded, warm and authentic.
FROM A BACKYARD IN ADELAIDE TO THE TOP OF THE APP STORE CHARTS WORLDWIDE
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lifestyle
EMPOWERING WOMEN These qualities and attributes resonated closely with Rechelle. “Kayla is such a natural fit for the brand. She’s an incredible entrepreneur, a mother and a woman who has built a global community around empowering women to become stronger, healthier and more confident.” And Kayla clearly saw the synergies herself, as she reached out to Rechelle first. “It was honestly such a surreal moment. Here was someone I’d admired for years, Rechelle Kloeck a global fitness icon who has inspired millions of women around the world, reaching out to me. It was one of those moments where I had to pinch myself.” And the timing couldn’t have been more perfect, as Motherkind was already looking at ways to grow its reach and take its growing wellness community to the next level with bigger events. “It really felt like everything was aligning at exactly the right time.” For Rechelle, bringing Kayla to South Africa represents the realisation of a long-held vision: building a vibrant community that empowers women. At the core of Motherkind is an ethos centred on “kindness to your body”. In a world that often demands perfection, Rechelle advocates for a gentler, more integrated view of health. “Movement is a celebration of what our bodies can do, not a punishment for what we’ve eaten,” she explains.
56 Dis-Chem Living Fit
“Balance doesn’t always look perfect, and that’s okay!” – Rechelle Kloeck
What to Expect at Motherkind
“Nutrition is about fuelling our bodies, and supplementation is there to complement a healthy lifestyle and support our individual nutritional needs, not replace good habits.” This commitment to body-kindness is anchored in science and uncompromising quality, and Rechelle is deeply passionate about educating South African women on the intricacies of nutricosmetics and functional nutrition. “Not all supplements are created equal, and not all collagen is the same,” she emphasises. From expanding into functional foods and beverages like Kind Energy to establishing a retail presence across South Africa, Motherkind’s rapid growth is driven by purpose. “As a mother, a woman and a consumer myself, I know how important it is to trust what you’re putting into your body,” says Rechelle.
Designed as an immersive day of movement, education and inspiration, the PowerHER Fit Fest offers thousands of women the opportunity to gather, connect and elevate their fitness journeys. Event Highlights Live Bootcamp with Kayla Itsines: Sweat alongside the global fitness icon as she leads her signature high-energy live workout session.
Motherkind avoids generic formulations, focusing instead on specialised, scientifically studied bioactive collagen peptides tailored for specific wellness outcomes. The range includes:
Top Local Trainers: Experience dynamic movement sessions led by South Africa’s leading fitness instructors.
GLOW FROM WITHIN: Formulated specifically to support skin hydration, elasticity, hair, nails and overall vitality.
The Pulse Talks: Gain valuable insights from expert panels covering holistic health, nutrition, mental resilience and female empowerment.
Touch-Up Stations & After Party: Refresh at dedicated pamper stations before celebrating connection and community at the PowerHER After Party.
collagen peptides researched for their role in supporting muscle health, lean body composition, skin firmness and body toning when paired with regular exercise.
Irechelle_kloeck_
Food & Brand Village: Explore curated wellness stalls, sample functional foods and discover the latest innovations in health and beauty.
BODYGOLD: Utilises specialised bioactive
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Isweat
lifestyle
BONDED THROUGH ENTREPRENEURSHIP
BRINGING WORLD-CLASS WELLNESS HOME
Beyond their shared passion for health, both Kayla and Rechelle exemplify the modern female entrepreneur, navigating business expansion while remaining deeply anchored in family life. Kayla leads a global company and serves as the public face of a global movement, all while raising a sevenyear-old daughter and a three-yearold son. Similarly, Rechelle manages Motherkind’s rapid expansion as a wife and mother of three, including a baby. “I think the first thing I’ve had to accept is that balance doesn’t always look perfect, and that’s okay!” Rechelle shares warmly. “Some days I feel like I’ve got everything under control, and other days I’m juggling a hundred things at once.” For both women, self-care isn’t an indulgence; it is an essential business and personal strategy. “I’ve learnt that taking care of myself needs to be a priority, because I can’t give my best to my family, my team or my business if I’m constantly running on empty,” adds Rechelle. “Building Motherkind has been one of the most rewarding journeys of my life, but being a mom will always be my greatest privilege. I want my children, especially my daughters, to grow up seeing a woman who works hard, follows her dreams and understands that looking after herself is just as important as looking after everyone else.”
Scaling a proudly South African brand onto the international stage requires visionary partnerships. Key to Motherkind’s national accessibility and growth has been its ongoing retail partnership with Dis-Chem. “Dis-Chem has been an incredibly important partner in Motherkind’s growth journey,” notes Rechelle. “As an entrepreneur, one of the biggest challenges when growing a brand is taking something you’ve created and making it accessible to a much wider audience. Having a retail partner like Dis-Chem allows us to reach women across South Africa, introduce them to our products, and make quality wellness solutions more accessible.” Dis-Chem’s co-sponsorship of the Motherkind PowerHER Fit Fest further underscores a shared dedication to elevating women’s health experiences across the nation. “Having Dis-Chem come on board as a partner for PowerHER Fit Fest is such an exciting extension of that relationship,” says Rechelle. “It shows a shared commitment to women’s wellness and the importance of creating experiences that encourage women to prioritise their health and wellbeing.”
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CLAIM YOUR POWER The Motherkind PowerHER Fit Fest invites women to choose progress over perfection, strength over restriction, and community over competition. First-timers and seasoned athletes alike can expect a day of energy, inspiration and plenty of sweat.
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lifestyle
WELLNESS
SPRING CLEAN YOUR DIET HEALTHY FOOD SWAPS AND DIET TECHNIQUES TO FUEL YOUR SPRING TRANSFORMATION Even if you were diligent throughout winter and kept your calorie intake in check with portion control and better food choices, there are still numerous ways to spring clean your diet. Any conventional spring cleaning approach entails getting rid of the clutter and anything else that isn’t working for you, and implementing better options, whether that’s better habits or better choices.
Start with what you don’t need
With this in mind, the first step in any diet spring clean should focus on elimination – or at least cutting back on the foods that don’t support your goals and you don’t need in a healthful eating plan. Start with the basics, like processed foods and sugar, and try to cut back on alcohol and stimulants like caffeine. The best way to eliminate these foods from your diet is to remove them from your home. Once you’ve identified the targets, throw away whatever you find in your fridge and pantry and don’t restock them at your next grocery shop.
* To view references for this article, please visit www.livingfit.co.za/issue29/references or scan the QR code on page 7.
60 Dis-Chem Living Fit
Change your habits
Getting back to basics Refocus on nutritional value But cleaning up your diet as the seasons change is not just about the food choices we make (or don’t). It is also the ideal time to address the imbalances we create when omitting important food groups during winter. For instance, a lack of ‘living’ food due to the absence of salads and other fresh, raw foods such as fruits and vegetables means our bodies may lack certain nutrients and important enzymes. And you can compound the issue if you treated winter illnesses with medicines like antibiotics. The ideal way to get your health, vitality and energy levels back on track for a super summer and swimsuit season is by implementing a few easy food swaps and diet techniques to spring clean your winter diet. EAT FRESH - EAT ORGANIC
Eating as close to nature as possible in spring should also include as much fresh organic meat and dairy, fish, nuts and seeds as possible.
Spring is the ideal time to refocus on seasonal eating as there is generally an abundance of fresh fruits and vegetables available at this time of year. Try to add more local seasonal produce to your diet during spring as these foods offer the most nutritional value as they more likely ripened naturally. Out-of-season produce generally comes from regions that are ‘in season’. This means they’re transported over long distances and it takes time to reach their destination, which can degrade their nutritional content. These foods are also generally gassed, irradiated and preserved in wax to extend shelf life. For these reasons, seasonal foods are generally also more flavoursome, especially if you can source them direct from the farmer at organic produce markets.
LIKE:
Apples Avos
Bananas Cape gooseberries Coconuts Dates Grapefruit Guavas Lemons Naartjies Nectarines Oranges Papaya Pears Pineapples Sweet melon Strawberries
To truly be effective and deliver the results you want, every successful diet spring clean also requires an overhaul of your less-then-healthy eating habits, like those weekday takeouts or mindless snacking. While takeouts are delish and convenient, and have their place in any realistic eating plan, they tend to contain more calories due to the larger portion sizes while offering less nutritional value. So give your diet the spring cleaning it deserves by staying in and cooking healthier meals with fresh, wholesome ingredients, and healthier cooking methods like grilling or air frying. Committing to make home-cooked meals the foundation of your springtime diet and relegating takeouts to indulgences over the weekend or on special occasions will help you cut out poorer quality foodstuffs from your diet. You may even find that this way of eating also leaves you feeling less bloated and more energised.
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lifestyle
WELLNESS
GLP-1 AND MUSCLE LOSS THERE IS NO QUESTION THAT GLUCAGONLIKE PEPTIDE-1 (GLP-1) AGONISTS WORK – RESEARCH1 SHOWS THAT THOSE TAKING THESE MEDICATIONS CAN LOSE BETWEEN 15-20% OF THEIR BODY WEIGHT AFTER ABOUT ONE YEAR. The problem is that this weight loss is usually indiscriminate, ravaging both fat stores and muscle. To protect your metabolic health, preserve physical strength and maintain long-term vitality, pairing your GLP-1 medication with a dedicated weight training routine and an intentional protein strategy is critical.
62 Dis-Chem Living Fit
DID YOU KNOW
Indiscriminate weight loss
GLP-1 agonists work by mimicking natural satiety signals and slowing gastric emptying, targeting a pathway that is proving remarkably effective at beating obesity. When appetite is suppressed and calorie intake drops dramatically, the body draws on both stored fat (adipose tissue) and muscle for energy. The issue is that losing lean muscle mass slows your resting (basal) metabolic rate, leaving you weaker and more vulnerable to rapid weight regain when you discontinue the medication. To counter this, resistance training serves as the essential mechanical signal your body needs to retain muscle. A sensible approach is to include resistance training in your weekly routine2, focusing on heavy compound movements such as squats, lunges and deadlifts, as these exercises create the mechanical tension required to signal your brain and start the process that supports muscle tissue repair, growth and retention.
“ANYONE TAKING GLP-1 MEDICATIONS SHOULD AIM TO CONSUME
20-30G
OF PROTEIN AT EVERY MEAL.”
Recommendations based on research suggest 3 to 4 resistancetraining sessions per week, focusing on safe, proper movement form2. However, this mechanical stress alone isn’t enough. Your body also requires the raw building blocks that create protein, namely amino acids, to repair and preserve that muscle tissue.
Prioritising protein
Anyone taking GLP-1 medications should aim to consume 20–30g of protein at every meal. For those who are moderately active, overall intake should reach at least 1.2g to 1.6g of protein per kilogram of body weight daily, with intakes up to 2.2g/kg/day recommended if you are training hard in the gym. However, a recent study3 shows that many adults using GLP-1 medications fail to meet recommended dietary protein
levels due to drastically reduced overall calorie intake (often dropping by 16% to 39%). One study3 found that fewer than half of participants on GLP-1 therapy consumed the recommended baseline of 1.2g/kg/day. If you are taking GLP-1 medication, you should build your diet around high-quality whole-food protein sources that provide essential amino acids. Ideal sources include fresh fish, chicken breast and lean beef, with additional plant-based proteins like soy, quinoa, chia seeds, hemp seeds, chickpeas, lentils, beans, edamame and tofu, among others. The challenge most GLP-1 users face is physically eating all the protein they need. Delayed gastric emptying can cause early satiety or mild nausea, which means eating large, dense animal-protein meals can sometimes feel heavy or uncomfortable in the stomach.
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Biogen Complete Whey
Sustained support
ADVANTAGES OF MULTI-SOURCE PROTEIN:
This is where protein 1. Sustained amino acid release: supplements can help. While Fast-digesting whey provides a quick whole foods provide a solid spike in blood amino acid levels, while foundation, supplementing slow-digesting micellar casein releases your diet, especially around your amino acids steadily over 4 to 6 hours. workouts, is the most efficient This continuous supply helps prevent way to meet your protein targets muscle breakdown (catabolism) during without overloading your long periods when your appetite prevents digestive system. you from eating. When whole-food meals become difficult to finish due to appetite 2. Enhanced satiety and suppression, protein powders provide stomach comfort: an easily digestible, concentrated Blends tend to have a thicker, richer source of amino acids. texture that sits comfortably in the While fast-absorbing single-source digestive tract without causing the proteins like pure whey isolate have their sudden fluid volume burden of a massive place post-workout, multi-source protein meal. blends (combining whey concentrate, whey isolate, micellar casein and egg or plant proteins) offer distinct advantages for those on GLP-1 therapy:
USN BlueLab Whey
3. Versatility: Protein blends work exceptionally well as a quick post-workout shake mixed with water or as a convenient midday smoothie base when solid food feels unappealing. 4. Cost-conscious: Whey prices are rising due to strong demand or strained supply of dairy-derived protein. In response, supplement manufacturers are formulating products with plant and secondary animal proteins, like dairy-based casein and eggs, without compromising quality or effectiveness to meet rising demand and contain costs.
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Primal Blended Whey
NPL Plant Protein
Youthful Living Body Fit GL1-Lean Meal Support
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Calculating your targets
If you have significant weight to lose, you should consider basing your daily protein calculations on your goal weight (or an adjusted reference weight) rather than your current weight. In this circumstance, using your current weight can vastly overestimate your protein needs, creating a target that is challenging, if not impossible, to reach while managing the intense appetite suppression caused by GLP-1 medications. Basing the maths on your target weight ensures you consume enough protein to protect lean muscle mass without overeating. Many specialised bariatric surgery calculators already use this approach, switching to an Adjusted Body Weight formula or Ideal Body Weight baseline for individuals with a BMI over 30 to prevent overshooting macro goals. Always follow the guidelines set by the healthcare professional guiding your medicine-assisted weight-loss journey, or consult with a qualified professional if you are unsure about your individual nutritional needs.
Hitting your target on GLP-1s
“Basing the maths on your target weight ensures you consume enough protein to protect lean muscle mass without overeating.”
Always eat your protein source before filling up on sides so you do not run out of room, and divide your total daily intake across 3 to 4 mini-meals or snacks (aiming for 20–30g per sitting) to avoid feeling overly full. Utilise supplements in liquid form, like high-quality whey, plantbased protein or protein blend shakes, to help you hit your protein targets, especially in the morning when you wake up and directly after training.
For anyone taking GLP-1 medications, like semaglutide (Ozempic or Wegovy) or liraglutide (Mounjaro or Zepbound), it is important to prioritise protein.
Ingredients 125ml low-fat milk or unsweetened soya milk 150g plain fat-free Greek yoghurt 1 scoop (30g) vanilla flavoured protein powder ½ cup frozen mixed berries 1 tbsp Lifestyle Food chia seeds ½ small frozen banana, optional A pinch of ground cinnamon A handful of ice How to make it Add the milk to your blender, followed by the remaining ingredients except the ice. Blend until smooth, then add the ice and blend again until thick and frosty. Why it works When appetite is lower, every sip needs to count. Protein helps preserve lean muscle during weight loss, while berries and chia add fibre and antioxidants. A light, modest serving is easier to finish. For a twist, swap the berries for frozen mango or add a tablespoon of cocoa.
* To view references for this article, please visit www.livingfit.co.za/issue29/references or scan the QR code on page 7.
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lifestyle WELNESS
HABIT STACKING
THE TRICK THAT MAKES NEW HABITS STICK
A HEALTHY, ACTIVE LIFESTYLE DEPENDS ON CONSISTENTLY FORMING GOOD HABITS AND BREAKING NEGATIVE ONES TO ACHIEVE LASTING BEHAVIOUR CHANGE. The problem is that motivation is fleeting. It relies on energy and inspiration, both easily eroded by stress, fatigue and daily challenges. Discipline works better, and habit-building is the best way to make healthy choices routine. The trick is making a habit stick… 66 Dis-Chem Living Fit
“By leveraging the existing neural pathways of entrenched daily habits, you can make a new behaviour or habit more memorable or automatic, and resistant to abandonment to increase its ‘stickiness’.”
Make it stick
Research1 on healthrelated habit formation indicates that we can form new habits within about two months, but this timeline varies significantly across individuals. While the sample size was relatively small and concentrated on flossing and diet, the study confirmed that we can deepen the strength of habit-forming behaviours with specific targeted interventions. Habit stacking is one of the most effective behaviour-change techniques, and it’s backed by science2. Habit stacking is simple – pair a new habit with one of the common actions that already anchors your day, like brushing your teeth, making a cup of coffee or making breakfast. It is a practical strategy for making new habits stick because it uses existing daily routines as natural triggers, removing the need to rely on raw memory or motivation. These moments happen almost automatically, and they’re deeply embedded into your daily routine, which makes them perfect “anchor habits”.
HOW HABIT STACKING WORKS: 1. USE THE CORE FORMULA: “After [Current Habit], I will [New Habit]” 2. ANCHOR: Pick an existing anchor behaviour that you do every day 3. ATTACH: Attach the new action immediately after that trigger
The origin story
The term “habit stacking” was coined by author S.J. Scott in his 2014 book Habit Stacking: 97 Small Life Changes That Take Five Minutes or Less. However, the concept is rooted in the academic principle of implementation intentions from behavioural psychology and builds on B.J. Fogg’s Tiny Habits “anchoring” research. It was later brought to global mainstream popularity by James Clear in his book Atomic Habits.
Why habit stacking works...
Getting a habit to stick can be tough, but habit stacking can make it easier. By leveraging the existing neural pathways of entrenched daily habits, you can make a new behaviour or habit more memorable or automatic, and resistant to abandonment to increase its “stickiness”. New habits often fail at the outset because starting is often the hardest part as the action is unfamiliar. But habit stacking can
give you a clear cue or trigger, so there’s no guessing about when to do it. By removing the decision-making process about when to implement the new habit, you bypass the need for intense willpower, effectively reducing friction and cognitive load. And linking the new habit to an existing, unforgettable prompt (you basically hijack an existing neural pathway) makes it easier to make it a repeated behaviour. The old habit acts as the “sticky” foundation that drags the new behaviour along with it (known as synaptic pruning), and when this happens repeatedly in the same context over time, it starts to become automatic. As the new neural pathway becomes entrenched, the new habit should eventually become second nature. Ultimately, making a new habit stick happens when a behaviour requires minimal mental energy to initiate. By requiring less mental effort to remember to do the new habit in isolation, habit stacking reduces the friction, making new habits manageable, even on your most hectic days. Lifestyle 67
lifestyle
Habit stacking in practice:
“These moments happen almost automatically, which makes them perfect anchor habits.”
1.
4.
The exercise stack
The sleep stack
After I close my laptop at the end of the workday, I will immediately change into my running shoes and walk out the front door.” Why it works: It uses the definitive end of your workday as a physical trigger to transition straight into movement before your brain can talk you into relaxing on the couch.
3. 2.
The diet stack “After I finish eating dinner, I will brush my teeth.” Why it works: This stack makes it less likely that you will snack after dinner because you will need to brush your teeth again, adding friction to the process to help keep your diet on track.
The supps stack “After I flip the switch on the coffee maker in the morning, I will swallow my daily vitamin capsule.” Why it works: Your coffee machine takes a minute or two to brew, providing a window of time where you are already standing in the kitchen right next to your pills.
“After I plug my phone into its charger on the nightstand, I will immediately place it facedown and pick up my fiction book.” Why it works: This builds a boundary that prevents latenight scrolling by replacing the screen with a relaxing, screenfree alternative the exact second you connect the power cable.
Start small, stack smart Keep each new habit small and specific, and start with just one stack before adding another. If you miss a day, simply get straight back on track. Over time, these small, consistent actions build on one another, turning healthy choices into second nature.
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5.
Mental health stack “While I am brushing my hair in the morning, I will practise more gratitude by saying three things I’m grateful for.” Why it works: This links a fixed morning routine to a small gratitude exercise. You use the daily entrenched trigger of brushing your hair to start the positive thought right away.
7.5% According to new research, spending time in natural environments before exercise could boost physical endurance by 7.5% compared with exposure to an urban industrial setting, suggesting that access to green spaces may support physical capacity in ways that go beyond simple recreation. *Study published in the American Journal of Biological Anthropology
SWEET REPS Researchers examining smell, appetite and performance during resistance training found that sniffing dark chocolate with a high cocoa (90%) content decreased feelings of hunger, desire and intention to eat, and left participants feeling fuller. They were also able to add more reps to their sets. Sniffing milk chocolate, containing less cocoa, made the experience more pleasant. *Study published in Frontiers in Physiology
LIFT TO LIVE Roughly 90-120 minutes of strength training a week was linked with a 13% reduced risk of premature death, according to a new study from Harvard T.H. Chan School of Public Health. Adding aerobic exercise to the mix increased the longevity benefit. *Study published in the British Journal of Sports Medicine
“DON'T WISH FOR IT, WORK FOR IT.”
SMART MOVE Based on study findings, neurons in a part of the brain known as the ventromedial hypothalamus (VMH) appear to direct the body to boost endurance in response to exercise. The findings shed light on how the body adapts to physical activity and could eventually lead to treatments that reproduce the benefits of exercise training when movement is limited.
FITNESS *Study published in Neuron
in this section ASK THE PROS Myo-reps...72
FEATURE Creatine myths...84
ATHLETE Wesley Henning...94
ENDURANCE Sodium and electrolytes...118
Q&A
ASK THE PROS I have read that myoreps may be the most efficient way to build muscle and strength. Does the science support the claim? Rodney via email
H
EAVY, HIGH-VOLUME TRAINING IS THE TRADITIONAL APPROACH TO BODYBUILDING.
This straight sets approach usually consists of 5 or more sets per exercise and multiple exercises targeting a single muscle group per day – it’s brutal but undeniably effective. But new research1 is emerging that shows we can achieve similar gains in muscle size and strength with a lower-volume approach.
The myo magic
Developed by Norwegian coach Borge Fagerli, myo-reps maximise muscle fibre recruitment through shorter rest periods to maintain 72 Dis-Chem Living Fit
DID YOU KNOW The mechanism behind the effectiveness of myo-reps is the short rest intervals.
mechanical stress for more effective workouts. Fagerli called this protocol myo-reps because the prefix “myo-” comes from the Greek word mys, meaning muscle, signifying repetitions specifically structured to maximise muscle fibre activation. And it is more than just a theory. Findings from a 2026 study published in the Journal of Strength and Conditioning Research shows that you do not need to spend hours under a barbell to get the results you want. By understanding the mechanics of high-intensity training and rest-pause sets, you can optimise your routine, save time and transform your weight training strategy with myo-reps.
WORKOUT EFFICIENCY: Workouts were up to
60%
FASTER
because the myo-rep structure condenses rest times and clusters the effective reps near failure.
How myo-reps work
Myo-reps use one hard initial set followed by short rests and short mini-sets to build muscle and strength in less time. The myo-rep workout protocol is structured like this: • Activation set: Do one heavy set of roughly 8 to 20 reps until you are close to failure (0 to 2 reps left in the tank). • Short rest: Rest for 5 to 15 seconds to catch your breath. • Mini-sets: Do 3 to 5 small sets of 3 to 5 reps using the same weight, with 5 to 15 seconds of rest between each mini-set.
Myo-rep benefits
In the 2026 study, researchers compared gains over 8 weeks in resistancetrained men – one group used the traditional straight set structure and the other worked according to the myo-reps approach. Both training styles led to statistically significant increases in muscle size and strength over 8 weeks, with no notable performance differences between the two groups. However, myo-reps offered significant benefits in relation to time and total volume:
• Less volume: Participants used about 30% less total volume load compared to standard straight sets for similar results. • Workout efficiency: Workouts were up to 60% faster because the myo-rep structure condenses rest times and clusters the effective reps near failure. The mechanism behind the effectiveness of myo-reps is the short rest intervals. They keep target muscle fibres recruited and support metabolite accumulation (lactate, hydrogen ions), which creates an anabolic (muscle-building) environment. www.dischemlivingfit.co.za 73
Q&A This means lifters get all the mechanical tension and metabolic triggers required for muscle growth without the same time commitment, making training sessions significantly shorter for the same benefits. A lower total load also reduces the stress that lifting imposes on the body, which can accelerate recovery between sessions.
LESS VOLUME: Participants used about
30%
To maximise the benefit and support your training, pair myo-rep sessions with creatine monohydrate and an amino acid intra-workout blend to maintain peak muscular power and support muscle growth. Maximise your post-workout recovery window with a clean protein source, such as whey, a protein blend or a plant protein supplement, to repair muscle tissue after tough sessions.
Common myorep mistakes
To get the most from this method, you must ensure that your activation set isn’t too light because you won’t maximise motor unit recruitment and the minisets won’t be as effective as a result. It is also critical that you are strict with your rest periods. Resting 15-30 seconds defeats the purpose, as motor unit recruitment declines after 15-20 seconds. Lastly, do not
LESS
total volume load compared to standard straight sets for similar results.
use myo-reps for every exercise. Because myo-reps push your muscles to absolute exhaustion with very short rest periods, complex free-weight movements can cause your form to break down dangerously. This protocol works best when applied to machine-based compound lifts, like leg presses and cable exercises or ground-up hip hinge movements like deadlifts, as you can safely drop the weight onto the floor if your muscles fail. The ideal exercise options for myo-reps include: • Chest and push exercises:
Machine chest press, cable crossover, machine overhead press, dumbbell lateral raise. • Back and pull exercises: Deadlifts, lat pulldown, seated cable row, chest-supported row, machine bicep curls. • Leg exercises: Leg press, leg extension, seated or lying leg curl, machine calf raise (standing, seated or donkey). If you want to streamline your workouts without sacrificing gains, integrating myo-reps into your training programme is a scientifically validated method to achieve your goals.
*To view references for this article, please visit www.livingfit.co.za/issue29/references or scan the QR code on page 7. 74 Dis-Chem Living Fit
Better Rewards brand
gym Gym
WHY PROTEIN BLENDS ARE HERE TO STAY
MORE THAN WHEY: P
rotein powders remain a go-to option for active and health-conscious people who want a convenient way to increase daily protein intake, support recovery or add protein to meals and snacks.
76 Dis-Chem Living Fit
DID YOU KNOW...
Blends already account for more than 35% of the global protein powder market, up from less than 20% a decade ago.
Driven by price volatility in dairy-based sources due primarily to surging demand, and research that highlights the potential benefits from a sustained amino acid release profile, the protein blend is becoming an increasingly popular option. But as the list of available products grows, each combining multiple sources such as whey, casein, egg, soy, pea, rice, hemp and others, consumers should consider which type of protein powder is the best fit for their goals, budget and digestion.
A bigger piece of the protein pie
According to data from Grand View Research, the global protein supplements market is projected to grow from $31.9bn in 2026 to $63.2bn by 2033. Millennials and Gen Z consumers are driving this demand for convenient, on-the-go formats, such as protein powders, bars, readyto-drink (RTD) shakes and fortified functional foods. Within the protein supplement segment, blends, including multiwhey, animal-plant hybrids and multi-plant combinations, already account for more than 35% of the global protein powder market, up from less than 20% a decade ago, and are expected to continue gaining market share. While animal-based proteins still lead the market, accounting for roughly 60% of total sales, hybrid multi-source blends are expanding at the fastest rate.
Demand drivers
There are a few reasons behind this trend, with higher demand due to shifting consumer preferences and powerful industry trends driving supply constraints and dairy inflation, which are major contributors to the price fluctuations in whey. This demand stems from a boom in functional foods. Known as the “protein in everything” trend, food manufacturers are adding protein to cereals, drinks and other foodstuffs to cater to a more health-conscious consumer market. The rise of GLP-1 weight-loss medications has added to the demand, as people taking these and other similar medications are often advised to increase their protein intake to help preserve muscle mass while losing weight. The spike in demand has caused prices to almost triple
GLP-1 USERS ARE OFTEN ADVISED TO EAT MORE PROTEIN TO HELP PRESERVE MUSCLE WHILE LOSING WEIGHT. in a year. For context, less than a year ago, the price for whey protein concentrate 80% (WPC80) was around €12,000 per tonne, but by May 2026 it had risen to €26,450, according to data from DCA Intelligence. A recent Market Decipher protein market report described the current conditions as a “perfect storm”, explaining that the price volatility was the consequence of “a structural demand shock meeting processing infrastructure that was never designed to scale this fast”. In response, supplement manufacturers continue to formulate new products with plant and secondary animal proteins, like dairy-based casein and eggs, without compromising quality or effectiveness to meet rising demand and contain costs. Gym 77
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Blended options When comparing protein blends, it is important to read the label to confirm the protein sources used, the grams of protein per serving, the amount of added sugar or fillers, and whether allergens such as milk, soy or egg are clearly indicated.
PROTEIN BLEND OPTIONS
It is also important to confirm whether the product lists a full amino acid profile or key amino acids such as leucine, which is critical for muscle repair and growth. A common way to achieve a complete amino acid profile in a hybrid multi-source blend is to combine whey or micellar casein (or both) with plant proteins like soy, pea, brown rice and hemp, while reducing exposure to rising whey prices.
CASEIN sustains the amino acid trickle for up to 5–7 hours. These features make it the ideal all-day recovery solution.
USN Hydrotech Whey
PRIMAL Blended Whey
NPL Platinum Whey
BIOGEN Complete Whey
PROTEIN ABSORPTION RATES BIOAVAILABILITY
SOY has an intermediate release profile, delivering a steady amino acid release over 1.5 to 3 hours.
WHEY FOR THE QUICK HIT, SOY FOR THE MIDDLE STRETCH, CASEIN FOR THE LONG HAUL: ONE SCOOP, ALL-DAY RECOVERY. A STRATEGIC INDUSTRY
This combination lowers the overall input cost and also creates a staged digestion profile: WHEY rapidly elevates blood plasma amino acid levels within 30–60 minutes.
BLEND BENEFIT
WHEY ISOLATE
1
WHEY CONCENTRATE
2
PLANT PROTEINS
As multiple factors continue to reshape the dairy-based protein market, leading supplement manufacturers will continue to innovate within the multi-source space. By combining complementary sources into a single product, brands deliver a sustained nitrogen retention window to support muscle repair and growth, with broad-spectrum amino acid coverage. This approach also serves as a hedge against single-ingredient supply disruptions, giving consumers optimal recovery support and the convenience of portable protein at a more stable price point.
CASEIN
3 4 5 6 ABSORPTION RATE IN HOURS
7
8
* To view references for this article, please visit www.livingfit.co.za/issue29/references or scan the QR code on page 7.
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SUPPLEMENT
HMB IS BACK! AND THIS TIME THE SCIENCE HAS CAUGHT UP. FROM MUSCLE PRESERVATION ON WEIGHT-LOSS JABS TO FASTER RECOVERY AND STRONGER AGEING, DISCOVER WHY HMB DESERVES A SECOND LOOK.
H
MB (beta-hydroxy-beta-methylbutyrate) was a popular supplement in the 1990s, especially among bodybuilders, but slowly faded off supplement shelves. However, HMB is back on the comeback
trail! No longer viewed merely as an old-school muscle builder, new research highlights its potential game-changing role in preserving lean muscle during rapid weight loss, enhancing endurance recovery, and supporting healthy ageing.
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?
Why is HMB quietly becoming the GLP-1 era’s must-have supplement?
RECOVER FASTER, HOLD YOUR POWER FOR LONGER: HMB IS EARNING ITS PLACE IN THE ENDURANCE ATHLETE’S KIT BAG
THE GLP-1 GAME-CHANGER The explosive rise of GLP-1 weightloss medications has completely transformed the modern health and wellness landscape. While these therapies work extremely well at shedding weight, they present a significant challenge because between 20% and 50% of the weight lost can consist of critical lean muscle mass1. This is where HMB is proving beneficial. As a metabolite of the essential amino acid leucine, HMB acts primarily as a powerful anti-catabolic agent, which means it actively stops muscle protein breakdown (degradation), more so than boosting the formation of new muscle tissue through the muscle protein synthesis (MPS) process. By halting muscle protein breakdown when you are in a calorie deficit or on GLP-1 therapy. HMB may help ensure that more of the weight you lose comes from fat rather than functional lean muscle tissue. This helps you maintain your resting metabolic rate and strength throughout your weight-loss journey.
Between 20% and 50% of the weight lost on GLP-1 medications can be lean muscle mass.
Supercharging endurance recovery
In addition to accelerating recovery after gruelling sessions, researchers noted several key performance benefits:
Beyond weight 1. ENHANCED AEROBIC management, HMB is FUNCTION: gaining traction among Supports overall endurance athletes cardiorespiratory looking for a recovery efficiency during long edge. training blocks. Because HMB works by protecting existing muscle 2. INCREASED POWER tissue rather than acting as OUTPUT: a shortcut to muscle growth Helps maintain strength (hypertrophy), its benefits and stroke power over extend beyond the gym. sustained distances. A randomised, double-blind, placebo-controlled crossover 3. OPTIMISED FATstudy conducted on elite BURNING POTENTIAL: rowers demonstrated that HMB Assists the body in supplementation delivered efficiently utilising fat significant improvements stores for fuel during in recovery rates among endurance efforts. participants compared to a 2 placebo control group . Gym 81
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SUPPORT HEALTHY AGEING Another reason why HMB is gaining views online is its proven utility in supporting healthy ageing. The reason is similar to its GLP-1 credentials – it helps slow muscle loss, which naturally happens with age. Known as sarcopenia, a growing body of research reveals that HMB effectively combats this progressive, age-related loss of muscle mass, strength and mobility, which typically accelerates in adults over 50. Pooled clinical data from randomised trials highlight HMB’s ability to deliver tangible functional improvements in older populations3. These include:
1. Improved body composition
Modestly increases lean body mass without unwanted fat gain.
2. Enhanced functional mobility
Improves gait speed, stepping stability and overall walking confidence.
Sciencebacked upgrade
Public perception of HMB was historically influenced by mixed study results and aggressive marketing hype in the 1990s. Today, modern research provides strong empirical backing alongside an upgraded, highly bioavailable form known as HMB Free Acid (HMB-FA). While traditional calcium HMB (HMB-Ca) remains widely used, the newer HMB-FA formulation offers distinct advantages – it increases plasma absorption and tissue retention to a greater extent than HMB-Ca, and demonstrates faster clearance (up to 25%)5 and better overall utilisation by working muscles. A 12-week study in resistancetrained individuals found that HMB-FA combined with periodised training led to significant strength increases in compound lifts (bench press, squat and deadlift) alongside greater declines in fat mass.
3. Better functional strength
Enhances chair-stand performance and everyday physical capability. Furthermore, systematic reviews evaluating interventions for adults aged 60 and older show that combining regular physical activity with targeted nutritional support, including HMB supplements, essential amino acids and vitamin D, significantly supports gains in muscle strength (supported in 82.8% of studies) and physical performance (supported in 92.8% of studies)4. 82 Dis-Chem Living Fit
IN ADULTS AGED
60 AND OLDER
COMBINING PHYSICAL ACTIVITY WITH HMB SUPPLEMENTS AND VITAMIN D SUPPORTS MUSCLE STRENGTH.
Smart stacking To get the most from an HMB supplement, strategic supplement stacking can reinforce its overall impact. For instance, a study published in the Journal of the International Society of Sports Nutrition found that participants who added HMB to their post-workout whey protein shake gained 1.2kg more fat-free mass in their legs than those consuming protein alone6. It also pairs well with creatine! One study found that combining HMB with creatine monohydrate creates a synergistic effect, helping deliver a performance benefit within 1-6 weeks, and improved body composition within 4 weeks7.
Maintain muscle mass
Based on the available research, an effective dosing strategy is taking a daily dose of 1.5g to 4g of HMB. For optimal utilisation with HMB-FA, consider taking 1g roughly 30 minutes before a workout, with your remaining daily servings taken alongside afternoon and evening meals. Whether you are navigating weight loss on a GLP-1 treatment plan, striving for faster recovery across long endurance miles, or proactively preserving your strength and mobility as you age, HMB offers a science-backed solution to safeguard your lean muscle mass.
Better Rewards brand
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RESEARCH
10 CREATINE MYTHS: SCIENTIFICALLY RIGOROUS RESEARCH DEBUNKS EVERY ONE OF THEM
Creatine is one of the most researched supplements in the world, backed by hundreds of peer-reviewed studies. It’s also one of the most misunderstood.
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HERE’S WHAT MANY PEOPLE DON’T REALISE: your body already
Creatine first rose to fame in the 1990s as a muscle-building supplement for bodybuilders. Today, it’s a daily staple for women, older adults, busy professionals, parents and athletes across every sport. Whether you want to lift heavier, bounce back faster from tough training sessions or support your focus and brain health, the science is on its side. So why all the confusion? Myths born in the gym continue to spread on social media, leaving lifters, endurance athletes and health-conscious consumers unsure what to believe. It’s time to set the record straight. Here are 10 creatine myths, busted by science.
MYTH 1:
A Loading Phase is Needed The Truth: While sports
scientists previously recommended a loading phase of 20g per day (split into four 5g doses) for 5–7 days to saturate cells rapidly, current best practice leans heavily towards a simpler strategy1. Taking a steady 3–5g daily dose is highly effective, far easier on the digestive system, and achieves the same 17% to 20% cellular saturation within three to four weeks.
COMMON MYTHS
makes creatine naturally, and you top it up through foods like red meat and fish. It fuels the rapid energy system that both your muscles and your brain rely on, which is why its benefits reach well beyond the weights room.
MYTH 2:
It’s a Synthetic Performance Enhancer
Creatine is already on your plate. Supplements simply top up the tank.
The Truth: Creatine is a naturally occurring
organic compound. Your body synthesises it daily in the liver and kidneys using three amino acids: 1. Glycine 2. L-arginine 3. L-methionine
Once created, it is stored in your muscles and brain to fuel immediate, explosive energy via the Adenosine TriphosphatePhosphocreatine (ATP-PCr) system. You also consume it through everyday dietary sources like red meat, poultry, and fish. Creatine supplements simply top up these natural stores conveniently and affordably.
MYTH 3:
Take Creatine Before Training for Best Results The Truth: Exercise timing is not a major
concern. Current evidence supporting a specific window around your workout – whether before or after - is limited.
Consuming your daily dose alongside carbohydrates post-workout can mildly improve cellular uptake by spiking insulin2, but consistency is the true key. Take your serving whenever it is most convenient so you never miss a day.
* To view references for this article, visit www.livingfit.co.za/issue29/references or scan the QR code on page 7.
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MYTH 4:
Creatine Supplements Lead to Hair Loss
OPTIONS INCLUDE
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Biogen Creatine Monohydrate
The Truth: This
widespread myth stems from a single, small 2009 study on rugby players that observed a slight increase in DHT (a hormone linked to male pattern baldness)3.
Subsequent, rigorous randomised controlled research has thoroughly debunked this link, showing no clinical connection between creatine supplementation and hair loss.
USN Creatine Transport
The Truth: The
International Society of Sports Nutrition (ISSN) recognises creatine as exceptionally safe for healthy adults, with longterm studies confirming daily use (up to 30g a day for up to five years) poses no renal risk4.
Healthy kidneys filter out creatinine (the natural byproduct of the ATPPCr process) effectively. However, individuals with pre-existing kidney or liver conditions should avoid supplementation, as pathologically impaired organs may struggle with the increased filtration load. 86 Dis-Chem Living Fit
Creatine is Just for Men
The Truth: Women stand to
benefit immensely from creatine – arguably even more than men, as women naturally store 70–80% less of it5.
NPL Creatine HCl
MYTH 5:
Creatine Will Damage Your Kidneys
MYTH 6:
Primal Creatine Charge
Foundation Creatine
When paired with resistance training, creatine helps women maintain lean muscle mass, support bone density, and counteract hormonal shifts during perimenopause and post-menopause6. Furthermore, it supports brain energy metabolism when oestrogen levels naturally decline, helping alleviate mood disturbances6.
MYTH 7:
Creatine Makes You Bloated and Soft From Water Retention The Truth: Any initial weight gain
on the scale (typically 1–2 kg) is not fat, nor is it subcutaneous “bloat” that makes you look soft.
TRUSTED WORLDWIDE, CREAPURE® IS A HIGHQUALITY CREATINE MONOHYDRATE PRODUCED TO STRICT EUROPEAN PURITY STANDARDS.
Creatine draws water directly into the muscle cells (intracellular hydration). This expanded cell volume creates an anabolic environment, aids cellular hydration, and actually makes your muscles look fuller, firmer, and more defined.
MYTH 8:
MYTH 10:
The Truth: While pure monohydrate is
The Truth: While it is a famous and
Creatine is Just for Bodybuilders or Strength Athletes
Taking Creatine Alone Delivers the Best Benefits effective on its own, pairing creatine with synergistic ingredients or transport systems can support better results:
WITH PROTEIN AND CARBS: Taking creatine with a post-workout protein or carbohydrate source spikes insulin supporting better cellular uptake. ALL-IN-ONE FORMULATIONS: Combining creatine with ingredients like Beta-alanine, glutamine, B-vitamins, and electrolytes supports overall power, endurance, and recovery simultaneously. WITH COLLAGEN: Blending creatine with collagen peptides provides dual support for explosive power and joint health.
MYTH 9:
Creatine Only Supports Athletic Performance The Truth: Your brain requires
massive cellular energy to function optimally, especially under mental stress or sleep deprivation. The ATP-PCr system is just
as crucial for brain homeostasis as it is for skeletal muscle. Clinical data confirms that creatine supplementation supports cognitive performance, quick thinking, and short-term memory7. It also improves mitochondrial function in the brain8 to help regulate neurotransmitters like serotonin and dopamine, aiding mood balance and fighting mental fatigue.
proven way to increase strength and power output in the weight room, creatine offers profound myo-protective and recovery benefits9 for all active individuals, including endurance athletes, sprinters, and functional fitness competitors.
Research shows that muscles supplemented with creatine maintain more intact fibres and bounce back faster after exercise-induced damage. It allows endurance and hybrid athletes to recover absolute force quicker between demanding sessions. Moreover, creatine is increasingly recognised as an essential daily nutrient for the general population. As we age, maintaining muscle health and cellular energy becomes vital for overall vitality and MUSCLES longevity. SUPPLEMENTED Because your brain relies WITH CREATINE heavily on ATP production, MAINTAIN everyday adults taking creatine MORE INTACT can benefit from enhanced FIBRES AND mental stamina, improved BOUNCE BACK short-term memory, and FASTER AFTER neurotransmitter support to EXERCISEcombat brain fog and mental INDUCED fatigue during stressful DAMAGE. workdays7.
FINDING YOUR PERFECT MATCH
When choosing a creatine supplement at Dis-Chem, look for quality, purity, and trusted manufacturing standards. Creatine monohydrate remains the gold standard in sports science, and effortlessly mixes into any post-workout shake. For easy digestion, creatine hydrochloride (HCl) offers a convenient, highly soluble option that minimises the risk of mild gastrointestinal discomfort. Gym 87
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FITNESS
HONE YOUR HYROX Athlete: Ithekid.duke
8 EXERCISES TO MAKE YOU A BETTER HYROX ATHLETE, WITHOUT MORE HYROX HYROX ISN’T JUST ABOUT BUILDING PURE STRENGTH OR A BIGGER AEROBIC ENGINE; IT’S ABOUT COMPROMISED RUNNING – YOUR ABILITY TO RUN 1KM INTERVALS WHILE YOUR LEGS, CORE AND SHOULDERS ARE FLOODED WITH LACTATE FROM HEAVY, FUNCTIONAL STATIONS. But you don’t always need a SkiErg, sled or rower to condition your body for your next (or first) HYROX race.
With some simple equipment – a kettlebell, dumbbells, a medicine ball, resistance bands and a skipping rope – you can build and develop the specific strength endurance and movement patterns needed to get through each station.
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Move #1:
BANDED PULLDOWNS
The HYROX carryover: SkiErg HOW TO DO IT: Anchor a resistance band to a high point.
Hinge slightly at the hips, keeping your core braced, and pull the band down towards your thighs using your lats, core, and triceps in a dynamic rhythm. Keep your elbows bent and drive downwards. WHY IT WORKS: The SkiErg relies on strong lat engagement, core compression and hip hinge power. Banded pulldowns mimic the double-pole action and build metabolic endurance in the upper back and core without overloading your shoulders.
Recover as hard as you train
High-intensity circuits take a toll. Prioritise sleep, hydration and good nutrition so you arrive at every session, and the start line, ready to perform.
Move #2:
DUMBBELL BEAR CRAWL
The HYROX carryover: Sled push
HOW TO DO IT: Grab two dumbbells
and drop into a bear crawl position with your knees floating a few centimetres off the floor. Crawl forward slowly under control. WHY IT WORKS: The sled push requires relentless quad drive, calf tension and rigid core stability at a forward angle. Bear crawls force your core to anti-rotate while building quad tolerance under constant tension.
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Move #4:
SQUAT JUMPS The HYROX carryover: Burpee broad jumps HOW TO DO IT: Stand with feet
shoulder-width apart and squat down, keeping your whole foot on the ground. Swing your arms forward for balance and explode upwards, fully extending your ankles, knees and hips. Land softly, drop straight into the next squat and repeat. WHY IT WORKS: Burpee broad jumps demand rapid hip extension, plyometric power and cardiorespiratory recovery. Squat jumps build the exact hiphinge endurance and power output required.
Move #3:
BENT-OVER DUMBBELL ROWS
The HYROX carryover: Sled pull
HOW TO DO IT: Hinge at the
waist with a flat back. Row the dumbbells into your ribcage, squeezing your shoulder blades together at the top of each rep. WHY IT WORKS: The sled pull engages the hamstrings, glutes, grip and upper back. Dumbbell rows condition the posterior chain to hold a continuous isometric hinge while maintaining pull strength.
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Move #5:
RESISTANCE BAND ROWS The HYROX carryover: Rowing
HOW TO DO IT: Anchor a band to a low point. Hinge at the hips and perform resistance band rows, maintaining a rapid, steady pace. WHY IT WORKS: Rowing is a rhythmic leg-drive and back-pull combination. High-rep band rows paired with hip hinging condition the cardiovascular system while targeting the exact pull-to-hinge muscle sequence.
MAKE EVERY REP COUNT Match the effort, not just the move Substitute exercises work best when they mirror the intensity of race day. Rather than simply ticking off reps, aim to work at a pace that feels as demanding as the station you’re replacing.
Keep form your priority Without a machine setting the rhythm, it’s easy to rush. Controlled, quality reps build the movement patterns and muscular endurance that carry over to race day, while sloppy reps simply build fatigue.
Progress gradually As the circuit starts to feel easier, increase the challenge every week or two by using heavier dumbbells, a stronger resistance band, more reps or shorter rest periods.
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KETTLEBELL LUNGES The HYROX carryover: Sandbag lunges HOW TO DO IT: Hold a kettlebell in front of
your chest (goblet or rack position) and perform alternating lunges, ensuring your knee lightly touches the ground on each rep. WHY IT WORKS: Sandbag lunges are a major legburner late in the race. Holding a weight in front of your body forces upper back, thoracic and quad endurance similar to holding a sandbag over your shoulders.
Move #6:
KETTLEBELL MARCH The HYROX carryover: Farmer’s carry HOW TO DO IT: Hold
a kettlebell at your side. Maintain a tall posture, braced core and packed shoulders. March in place for time, keeping your hips level. Swap hands and repeat.
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WHY IT WORKS:
Farmer’s carries test grip strength, trap endurance, and core stability under heavy load while moving. The unilateral nature of the kettlebell march builds core strength with an anti-rotation element, along with the essential physical capabilities needed to keep your heart rate manageable.
Move #8:
DUMBBELL THRUSTERS The HYROX carryover: Wall balls HOW TO DO IT: Hold two dumbbells at
shoulder height against your upper chest. Drop down into a squat, pushing back with your hips. Once your thighs break 90-degrees, explode back up, extending your arms with the weights until they are above your head. Reverse the movement and repeat. WHY IT WORKS: Wall balls test full-body metabolic endurance, leg drive and shoulder push power under high fatigue at the very end of the race.
NO TREADMILL OR SPACE FOR 1KM REPEATS? GRAB A JUMP ROPE. Skipping keeps your heart rate high in a small space, making it a great stand-in for HYROX running legs. It keeps you light on your feet, building resilient calves, ankles and Achilles tendons, and trains you to switch from a strength station straight back into cardio on tired legs, just like race day.
PUTTING IT ALL TOGETHER
The key to HYROX conditioning is the ability to maintain form and momentum under fatigue. To simulate race conditions, combine these movements into a compromised running circuit for the best conditioning benefits:
Structure: Perform 3 rounds for time. Exercise stations: 1. 120 seconds of high-intensity jump rope 2. 25 band pulldowns (SkiErg simulator) 3. 120 seconds of high-intensity jump rope 4. 20m (10m forward, 10m backwards) dumbbell bear crawl 5. 120 seconds of high-intensity jump rope 6. 25 bent-over dumbbell rows 7. 120 seconds of high-intensity jump rope 8. 15 squat jumps 9. 120 seconds of high-intensity jump rope 10. 2 min resistance band rows 11. 120 seconds of high-intensity jump rope 12. 2 min kettlebell march (1 min per arm) 13. 120 seconds of high-intensity jump rope 14. Kettlebell lunges 15. 120 seconds of high-intensity jump rope 16. 20 dumbbell thrusters
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WHEN HARD WORK BEATS GENETIC TALENT HOW WESLEY HENNING’S WORK ETHIC IS
REDEFINING
HYROX IN SOUTH AFRICA
T
HE DEBATE ABOUT WHO MAKES THE BEST HYROX ATHLETE RAGES ON – IS IT THE ENDURANCE ATHLETE WITH A MASSIVE AEROBIC ENGINE, OR A WEIGHTLIFTER OR CROSSFITTER WHO CAN TRANSLATE IMMENSE FUNCTIONAL STRENGTH INTO SUSTAINED RUNNING EFFORTS?
WHAT FORMER BODYBUILDER WESLEY HENNING SHOWS IS THAT HYROX IS A SPORT THAT REWARDS DISCIPLINE, MENTAL TOUGHNESS AND THE WILLINGNESS TO SUFFER.
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ATHLETE STATS: LIVES JOHANNESBURG
OCCUPATION SALES MANAGER INSTAGRAM @WESLEYHENNING94 HYROX CATEGORIES PRO SOLO, DOUBLES, MIXED & RELAY SPONSORS NPL, PUMA, RPM FITNESS & PERFORMANCE HYROX ACHIEVEMENTS: Fastest South African solo time at World’s 2026 (59:14 – Stockholm, June 2026) Sub-60 solo finish (59:08 – Cape Town, July 2026) 53:14 doubles (Cape Town, July 2026) 56:02 mixed doubles PB Qualified for HYROX World Championships (multiple divisions) Multiple HYROX SA podium finishes (been on the podium in every SA race to date)
The Johannesburgbased sales manager has emerged as one of South Africa’s most competitive HYROX athletes, competing across every Pro division – solo, doubles, mixed and relay – and qualifying for the World Championships in multiple categories. But what makes Wesley’s story compelling is the fact that a former bodybuilder who admits he’s “not the most genetically gifted athlete” has arrived at the HYROX arena without the traditional endurance pedigree, yet consistently competes with and beats the best the sport has to offer.
“I know I’m not the most genetically gifted athlete, but there are very few people who will outwork me,” admits Wesley. His greatest strength, he believes, is his work ethic. He’ll put in the hours, stay consistent and do the unglamorous work that others avoid. He’s fiercely competitive and is willing to show up every day, regardless of motivation or circumstances.
Called to Compete
While Wesley loved bodybuilding, unfortunately he didn’t have the genetics to take it to the level he wanted, so he redirected his focus. After spectating at The Battle functional fitness competition, Wesley discovered a new challenge. From there, Wesley dabbled in CrossFit, but that wasn’t the right fit, either. Wesley
finally discovered HYROX through his admiration for elite athletes in the space. “I’m a big Ollie Marchon fan, and I remember seeing him compete in a HYROX Doubles race years ago, long before HYROX reached South Africa,” he recalls. “That really caught my attention.” But what truly resonated was seeing athletes like Hunter McIntyre – a bigger, more powerful competitor – dominating the field. “I realised that this was something I could actually do,” recalls Wesley.
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The HYROX Grind
Wesley trains 6–7 days a week, averaging 13–15 hours of cumulative training, while managing a full-time sales role. “Balancing training and prep with a full-time job is probably my biggest limitation,” he acknowledges. “That much training means I sometimes have to sacrifice some sleep, so I’ve become quite disciplined with how I structure my training.” Rather than following a rigid Monday-to-Sunday split, Wesley manages his training load across the week, adjusting sessions based on recovery metrics and how his body is responding. He follows a simple but effective cycle: two easy-tomoderate days followed by one hard day, repeated throughout the week. On easy days, the focus is aerobic capacity building, recovery and foundational strength. Hard days are intense, with HYROX-specific work, tempo efforts and conditioning sessions.
“Give yourself a goal and enjoy the process.”
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HIS TRAINING WEEK DURING A PEAK RACE BLOCK INCLUDES:
Day 1: AM aerobic capacity run (Z2-3 intensity) | PM Z2-3 HYROX movements. Day 2: AM threshold run into overload block | PM HYROX conditioning (no running). Day 3: AM easy run | PM easy bike. Day 4: AM tempo or track session | PM ERG intervals. Day 5: AM easy run | PM easy bike. Day 6: AM HYROX simulation-style workout. Day 7: AM long run with strides.
Focused Development
you want to get better at running, you need to run. The same applies to the HYROX stations. I prefer to break down each movement individually and focus on developing good technique and efficiency.” Wesley believes it’s better to build the individual components – strength, technique and aerobic capacity – and then integrate them together in the final weeks before a race.
Coach and Community
trains alone 99% of the time. Yet the environment matters enormously to him. “Being surrounded by people who are pushing themselves and being part of that community gives me that extra percentage when things get tough. Sometimes you don’t need someone training alongside you; you just need the right environment to keep pushing.” Wesley manages recovery with the same intentionality as training. This includes sports massage, sauna and ice baths 2–3 times a week, with dedicated mobility work. He also uses a Hyperice massage gun and Normatec Go compression sleeves.
Despite the common approach to practise in a fatigued state in functional fitness circles, Wesley takes a different approach. “I do very little race simulation,” he reveals. “When I’m preparing for a race, I’ll do one racespecific session a week. I’m a big believer that if
Wesley is coached by Chris Bayens through The Bayens Method, a partnership that transformed his understanding of recovery and training sustainability. “His recovery protocols have helped me find a much better balance and, importantly, have helped prevent the burnout I’ve experienced in the past,” says Wesley. He trains primarily at RPM Fitness and RPM Performance, but
Wesley’s nutrition plan mirrors his approach to training and recovery – strategic, purposeful and built on solid science. His diet stays “pretty much the same about 90% of the time” and he adjusts his fuelling around workouts. One non-negotiable is never training fasted. “I ensure I’m properly fuelled going into every session. For me, training quality is more important than trying to squeeze out a few extra calories by training on empty.”
Supplement Support
Where most athletes overthink race week, Wesley keeps it simple. “We need to remember that HYROX is not a marathon, so we need to fuel differently,” he explains. For him, race week is business as usual; his already-decreasing training volume naturally restores glycogen. The real changes come the day before and on race day. He removes all fibre from his diet to keep his stomach settled and minimise gastrointestinal issues. On race day, he increases his carbohydrate intake by roughly 50% while reducing protein and fat.
Wesley doubles his electrolyte intake for the 24 hours before a race, which he believes made a huge difference to his performance at Worlds. Wesley’s supplement stack reflects an athlete who’s tested, refined and
INTRA-WORKOUT SUPPORT
POST-TRAINING RECOVERY
DAILY ESSENTIALS
Fuelling the Engine
PRE-TRAINING STACK
HIS NPL SUPPLEMENT STACKS
built a protocol tailored to his specific demands. Wesley credits his entire pre-workout stack – the combination of creatine, betaalanine and L-citrulline - with meaningful performance gains. “But it’s not about one magic supplement. For me, it’s the consistency of using the right products, at the right time, alongside good training, nutrition and recovery.” Gym 97
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The Mental Game
Like every athlete, Wesley also experiences pre-race nerves. When things get tough, his source of motivation is his support system. His wife, in particular, experiences every high and low alongside him. “When I’m in a race and I’m really hurting and feel like I want to quit, I’ll look up and see her. That’s often all I need to remind myself of everything we’ve put into it and why I need to keep going,” says Wesley. He has also come to understand that mental strength isn’t built on race day. “You can’t expect to suddenly become mentally strong when you’re hurting in a race. It’s something you build through your training, the difficult sessions, the setbacks and the days when you don’t feel like showing up.”
“He’ll put in the hours, stay consistent and do the unglamorous work that others avoid.”
Advice for Aspiring Athletes
Wesley’s advice for someone considering their first HYROX is direct: “Don’t overthink it. You don’t need to be an elite athlete or have a perfect training background to take on your first HYROX. Just sign up, give yourself a goal and enjoy the process.”
Quick-fire Q&A Toughest station: Sled push Strongest station: Wall balls Favourite division: Doubles. “Racing in doubles requires a completely different skill set than solo – chemistry and understanding between partners becomes paramount when you’re too gassed to talk.” Favourite supplement: NPL Energy Drink. “While everything has its place in my stack, my ‘addiction’ is definitely NPL Energy Drinks!”
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The Next Chapter
For those looking to progress beyond their first race, his advice centres on community and accountability. “Find a gym like RPM Fitness or RPM Performance, where you can be part of a community while also having access to excellent programming and coaching. Being excited to train is what keeps you pushing, especially on the days when motivation is low.” He’s also particular about footwear. As a PUMA ambassador, Wesley credits the PUMA HYROX Deviate Elite 4s with meaningful performance gains. “They’re incredibly fast and responsive, but what really sets them apart is the grip, especially at the stations. The traction gives me confidence when moving between running and stations.”
Wesley’s immediate focus is on HYROX Johannesburg in November, but his longer-term focus is the 2027 World Championships in Hong Kong. What’s clear is that Wesley’s journey in HYROX is far from finished. He’s proven that you don’t need genetic
gifts to be competitive at the highest level. You need consistency, intentionality, a willingness to sacrifice and the humility to keep learning. In a sport that celebrates the fusion of strength and endurance, Wesley has become living proof that work ethic, when paired with smart training and genuine community, can compete with talent any day of the week.
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S
CRUMHALF IS A PIVOTAL POSITION ON THE RUGBY FIELD. WHOEVER WEARS THE NUMBER 9 ON HIS BACK TOUCHES THE BALL MORE THAN ANYONE ELSE DURING THE GAME, SETTING THE TEMPO OF EVERY ATTACK, AND NEEDS TO MAKE SPLITSECOND DECISIONS WHILE THE BIGGEST MEN ON THE PARK CHASE HIM DOWN.
STILL UPPING HIS STANDARDS
SPRINGBOK SCRUMHALF STALWART COBUS REINACH
CHASING
THIRD
WORLD CUP MEDAL
IN A SPORT WHERE EXHAUSTION CLOUDS JUDGEMENT, THE BEST SCRUMHALVES ARE THE ONES WHO CAN STILL THINK STRAIGHT IN THE 78TH MINUTE, AND FEW PLAYERS HAVE MASTERED THAT BALANCE LIKE COBUS REINACH. 100 Dis-Chem Living Fit
The nippy Stormers and Springbok scrumhalf holds two Rugby World Cup winners’ medals, a British & Irish Lions series win, and one of the most remarkable records in the game’s
history: the fastest hattrick ever scored at a Rugby World Cup, against Canada in Japan in 2019. Yet his story isn’t that of a prodigy fast-tracked through the system. Reinach never played
age-group rugby for South Africa. In Grade 11, he was turning out for his school’s seventh team. Now, with more than 50 Test caps to his name, he is chasing a third World Cup, and doing it on his own terms.
ATHLETE STATS: DATE OF BIRTH 7 FEBRUARY 1990
BORN BLOEMFONTEIN, FREE STATE POSITION SCRUMHALF TEAMS DHL STORMERS (UNITED RUGBY CHAMPIONSHIP), SPRINGBOKS HEIGHT 1.75m WEIGHT 85kg NUTRITION SPONSOR BIOGEN INSTAGRAM @COBUS.REINACH KEY ACHIEVEMENTS: 2019 and 2023 Rugby World Cup winner 2021 British & Irish Lions series winner Fastest hat-trick in Rugby World Cup history (2019) 50+ Test caps
From the seventh team to the Sharks
SCAN TO WATCH COBUS’ VIDEO
Rugby runs in the Reinach family – his father, Jaco, was a Springbok wing – but Cobus admits the game was not an obsession for him at school. “I didn’t really know too much about rugby when I was young,” he recalls. “Around the age of eight, a friend told me to come play with him, which was the first time I experienced it.” He went on to attend Grey College in Bloemfontein, one of the country’s most prestigious rugby schools, where competition for places is fierce.
Even there, a professional career wasn’t part of his plan.
“I was never sure if I wanted to go pro. I just played because I loved it,” he explains. “I could have easily said rugby was just a hobby when I played for my school’s seventh team in Grade 11. But at that stage I just wanted to prove I could play first team. Then that happened, and the path started to unfold.” The turning point came in his matric year. After playing age-group rugby for the Free State, he earned a bursary to the Sharks Academy and moved to Durban in 2009. It was then that he realised he wanted to give rugby a proper shot.
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Speed to burn
Reinach made his Super Rugby debut in 2012, but it was his combination with Charl McLeod during the 2012 Currie Cup that earned him more regular game time, and the pair shared scrumhalf duties through 2013. By 2014, Reinach had become a regular starter, scoring six tries in 12 starts despite missing four matches through injury. One of those tries came in the Sharks’ first-ever away win over the Crusaders in Christchurch. That form arrived at exactly the right moment. With Fourie du Preez injured and Ruan Pienaar later ruled out during the Rugby Championship tour of Australasia, the 24-year-old was called into the Springbok squad. On 27 September 2014, he came off the bench for Francois Hougaard in a 28–10 win over Australia in Cape Town, playing a key role in the bonus-point try scored by Jean de Villiers in the final minute. A week later, he was on the winning side again as the Boks beat the All Blacks for the first time since 2011.
The moment that cemented his place in the record books came on 8 October 2019. In a 66–7 win over Canada at the Rugby World Cup in Japan, Reinach ran in three tries at a pace no player had managed before in the tournament’s history. The Boks went on to beat England in the final to lift the Webb Ellis Cup.
Setbacks and second chances
2017 after he joined Northampton Saints in England’s Premiership. The move came at a time when SA Rugby’s selection policy made it difficult for overseasbased players to be picked for the Springboks. “We moved to play in England, and then the rules made it so I couldn’t be selected,” he explains. “But you keep working at the goal, and then the rules changed again.” When the door reopened, Reinach was ready to walk through it, earning his place in the 2019 World Cup-winning squad.
Going global
2023 Rugby World Cup campaign in France, and he earned his 50th Test cap at the end of 2025. Now back on home soil with the Stormers, he is relishing the chance to play alongside some of the most exciting attacking talent in the country. “Playing attacking rugby with X-factor players like Damian Willemse, Sacha Feinberg-Mngomezulu and Manie Libbok excites me for what’s to come,” he told Rapport.
While there are many highlights, Reinach’s career has been anything but smooth, with severe injuries like an anterior cruciate ligament (ACL) rupture in 2016 keeping him out of rugby for a year. For a player whose game is built on acceleration and sharp changes of direction, the long rehabilitation was a serious test. Another obstacle sprung up in
In June 2020, Reinach moved to French Top 14 side Montpellier, completing seven years abroad that he credits with rounding out his game. “England honed my attacking skills, while France improved my defence and kicking,” he says. “It’s the right time to bring that back home.” That broader skill set made him a valuable impact player during the Springboks’ successful
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Built for the No 9 jersey
When it comes to his physical preparation, Reinach says his sessions look much the same, whether it’s the off-season or peak season. “With my position comes a lot of running, so that’s probably the biggest part of my sessions,” he explains.
“In season, it’s a lot of highspeed running with plenty of accelerations and decelerations, turning and getting off the ground.” In the off-season, he adds a few longer runs to build his aerobic base. In the gym, his philosophy is simple. “I like a bit of gym, but I try to keep it short, sharp and heavy.”
Thinking on tired legs
For Reinach, the true measure of a scrumhalf isn’t how fast he can run when fresh. It’s how well he performs when he’s exhausted. “The main thing for me is executing skill under fatigue, because we run a lot,” he says. “You need to be able to think when
Fuelling his season
With club, provincial and Test commitments now stretching across the calendar, there’s little downtime for today’s professional players. Reinach believes that recovery is what separates players who last from those who don’t. “Rugby is now the whole year, and the only way of doing that is
you’re tired. That’s why I try to get a lot of high-intensity running in while putting skill under pressure.” That approach is a big part of what makes him so effective off the bench in Test rugby. Arriving into a frantic contest late in the game, a replacement scrumhalf has to lift the tempo immediately while making the right calls. Reinach’s reputation for staying calm under pressure has been built in those sessions. His drive also comes from a deep connection to the jersey itself. “You can ask anyone — it means everything to have the opportunity to put on the Springbok jersey,” he says. “It’s every kid’s dream to represent the Springboks, and when you get it, you still feel like that kid with the burning desire to play for your country.”
to make sure you look after your body,” he explains. “That’s where supplements play a huge role. If you get that part right and use your off time to recharge and recover, then you’re good to go.” His recovery routine starts the moment he leaves the field. “First, I get my Biogen protein shake in as soon as I can,” he says. The day after a heavy session or match is equally important. Instead of complete rest, Reinach does an active recovery session to get the blood flowing.
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HIS BIOGEN SUPPLEMENT STACK INCLUDES:
Reinach’s non-negotiables are Biogen Iso-Whey Premium Protein combined with Biogen Creatine Monohydrate, which he calls “the magic” pairing for feeding his body and supporting recovery. “I think I use creatine the most,” he says. “The benefits of creatine in anyone’s daily routine are unreal, so if you don’t take it, you’re missing out.”
Family first
Talk to Reinach for long enough, and the conversation always comes back to family. His mother made the sacrifices that got him to Durban. Today, his wife and children are the reason he keeps pushing. “My family is my motivation, and the way they sacrifice a lot of things for me to do this,” he says. “Without them, I wouldn’t have a ‘why’, and I wouldn’t play at this level.” That’s why, when asked about the most memorable moment in a career packed with them, the answer isn’t about a single try or trophy. “Winning the British & Irish Lions tour and two World Cups,” he says. “But to have my family there for the second one was everything to me.”
Upping his standards
For a player who has won almost everything the game has to offer, Reinach’s ultimate ambition is refreshingly simple. “I want to be the best I can be,” he says. “I want to keep chasing my own standards and be better than I was the year before.” He also hopes his journey, from a school seventh-team player to a twotime world champion, shows others that there’s more than one route to the top. “I want to show people that not everyone’s road is the same,” he says. “If you keep working and moving on your path, you can get there.” SCAN TO READ MORE
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Better Rewards brand
Q&A
ASK THE EXPERTS Peak week is what every endurance athlete works towards in a race build. What should you do to nail this critical week for the best race result? Benji via email
P
EAK WEEK IS A TERM THAT SPARKS DREAD IN MANY ENDURANCE ATHLETES; IT’S THE HIGHESTLOAD WEEK OF A TRAINING CYCLE AND IS USUALLY THE FINAL STEP OF THE RACESPECIFIC BUILD PHASE BEFORE THE TAPER STARTS.
In technical terms, peak week represents the highest physiological stimulus in a periodised training macrocycle. It is the final microcycle of the race-specific mesocycle, 106 Dis-Chem Living Fit
DID YOU KNOW Do not drop strength training entirely during peak week
which aims to maximise cumulative fatigue and spark the final supercompensation adaptations before entering the taper phase. It is when volume is highest, and usually when race-specific work is most demanding, which means it is the most physically demanding week, and also comes at a time when cumulative fatigue is highest. The important thing to remember is that, while peak week is the highest-training week, it is the taper that follows that produces the performance peak as your body absorbs the stimulus.
When to peak: MARATHON: 3-4 WEEKS OUT High-impact running creates deep microscopic muscle fibre damage. Placing peak week 3-4 weeks out allows a full progressive taper to shed cumulative fatigue while executing final race-pace tune-ups 2 weeks out.
IRONMAN TRIATHLON: 3 WEEKS OUT The sheer volume of an Ironman peak week can cause severe autonomic nervous system fatigue and deep glycogen depletion. Placing it 3 weeks out allows for a classic, exponential taper. This timeline gives the musculoskeletal system enough time to heal from the impact of the long run, while the aerobic system preserves its highly developed capillary density and mitochondrial enzymes.
ULTRA-MARATHON: 4-5 WEEKS OUT The systemic, structural and endocrine fatigue generated from ultra-distance peaks requires a longer recovery window. A 4-5 week gap provides enough time for cellular repair and glycogen replenishment to happen without risking aerobic detraining.
MULTI-DAY STAGE RACE: 4-5 WEEKS OUT Peaking for a multi-day event involves complex multi-day back-to-back simulation blocks. This severe physical load demands an extended, multi-phased taper to ensure structural resilience and immunity recovery before the event.
However, several factors shift these windows. Older athletes, novices and those prone to injury often benefit from the longer end of each range, because they recover more slowly. Highly trained athletes on high volumes can often taper more sharply and briefly.
Right-sizing your peak week
In a typical 16–20 week marathon block, peak week usually makes up about 7–9% of total block volume. For example, an 18-week plan totalling around 1,100km might peak at 85–95km. Against the block average, your peak week should be roughly 130–150% of the average weekly volume. Athletes will build up to peak week through progressive loading, increasing volume by roughly 10% a week, interspersed with regular “down weeks” to help the body recover and adapt. www.dischemlivingfit.co.za 107
Q&A
Structuring peak week
During peak week, the long run should make up about 25–35% of weekly volume. For marathon runners, peak week typically includes the longest run of the cycle, about 30–40km or roughly 3 hours. Going beyond three hours generally offers little extra adaptation gains, and simply increases your recovery costs in the weeks that follow. The most valuable long runs include 12–24km at marathon pace. Add one other quality session, such as threshold intervals or tempo, and keep the remaining running easy, holding about an 80/20 split of easy to hard work. Athletes training for an ultra-distance event will take a different approach, typically going for longer runs and stacking back-to-back long days deliberately to concentrate load and practise running on tired legs without the damage of one very long run. However, for these
athletes, the focus shifts from pace to time on feet, terrain and durability. Vertical gain should match the race profile, including descending practice to condition the quads against eccentric damage. For athletes preparing for a multi-day stage race, peak week is often part of a 2–3 week peak block. This training phase should simulate the cumulative demands of the race, which should include three or four consecutive long days at race effort while carrying full race pack weight. For a triathlete preparing for an Ironman-distance race, the conditioning structure should include a race-day simulation. This typically includes a 5-hour ride strictly at Ironman target power output or heart rate, immediately followed by a 30- to 45-minute brick run at target race pace. The bike leg will consume the largest percentage of total volume (roughly 50-60% of the week’s total training hours), protecting the joints from the damage of over-running while still maximising aerobic stress.
PEAK WEEK
is the highesttraining week
Conditioning guidelines
Rather than simply accumulating as much mileage as possible, a successful peak week should target race simulation efforts while carefully balancing overtraining risks. A sensible approach to reduce injury risk and manage total load is to dial back the intensity of intervals to the exact race-pace or power targets. Cumulative loading is a good way to boost the volume and get some intensity without spiking injury risk or tipping into underrecovery. This requires scheduling workouts back-to-back, for example, a long endurance day followed immediately by a race-pace session the next morning to force the body to execute high-quality work on pre-fatigued muscles. 108 Dis-Chem Living Fit
Peak week should simulate the cumulative demands of the race itself.
Do not drop strength training entirely during peak week, but reduce strength volume by roughly 50% while maintaining working weight loads. Avoid lifting to failure to prevent excessive muscle damage right before the taper.
Time to test
Peak week should also serve as a full dress rehearsal for the race. By this stage, your raceday strategy should already have been introduced and refined over several earlier long runs. Peak week is about confirming that the whole system works together, at race intensity and under race-like conditions, while there is still time to make small adjustments. The guiding rule is “nothing new on race day”, and nothing radically new in peak week either. If a product or piece of kit hasn’t been used before this week, it is usually too late to adopt
THE TAPER that follows produces peak performance as your body absorbs the stimulus.
Time to taper
it safely. For your longest session of the week, start your morning with the meal you plan to eat on race day. Head out in your full race kit, and take along the exact nutrition products you will race with. If you plan to carb-load, rehearse it before a key long run, either in peak week or the week before. Eat your pre-race meal 2–4 hours before your key session. During the session, test your target carb intake per hour, especially during the race-pace segments of your long run to test gut tolerance and palatability. Include the real foods you plan to eat during an ultra-marathon on your back-to-back long run days. Practise eating on climbs, where the slower pace makes it easier, and
Once you’ve made it through peak week, lock the plan in, pat yourself on the back, and get ready to start the taper! Just remember that getting peak week wrong can severely compromise months of hard training. Because peak week sits at the absolute limit of your
practise eating at night if your race runs through it. It is worth noting how your appetite changes on the second day, because that reflects the late stages of a long race. For multi-day stage races, test your full daily food plan across consecutive days. Check that you can carry the food weight and that you still enjoy it by day three or four. Lastly, test your hydration requirements, ensuring you consume the same volume of water and electrolytes you require on race day. Check that your electrolyte products and fluid intake together deliver your target amount, and note whether cramping, nausea or swollen hands appear. These can point to an imbalance in either direction.
physiological capacity, the margin for error is razor-thin. The most common mistake to avoid is placing peak week too close to the race so fatigue lingers on the start line. Peak week is meant to be demanding but manageable. If an athlete finishes it injured, ill or unable to complete key sessions, the load was too high. Remember, a slightly conservative peak week followed by a proper taper nearly always outperforms an ambitious one that leaves the athlete underrecovered.
*To view references for this article, please visit www.livingfit.co.za/issue29/references or scan the QR code on page 7. www.dischemlivingfit.co.za 109
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ENDURANCE
REST HARD, TRAIN SMART:
MASTER DECEMBER BASE TRAINING TO PROTECT FITNESS AND RECHARGE THIS SUMMER.
D
ecember in South Africa is all about festive braais and welldeserved downtime. For endurance athletes eyeing big 2027 goals, like the brutal Momentum Medical Scheme Attakwas Extreme, or the Comrades Marathon, it also offers a useful opportunity to build your aerobic engine without burning out.
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Use your December break to preserve your fitness and build a solid aerobic base, and you’ll start January strong and arrive at the start line better prepared than ever.
HOLIDAY MED
For any athlete who wants to maintain a higher level of fitness for a January target race, research published in the British Journal of Sports Medicine1 reveals that the minimum effective dose (MED) of aerobic exercise to maintain your current level is about 2 sessions per week, with a reduced total volume of 33% to 66%, provided you keep the same high intensity.
The 4 transition phase basics: Ease off, mix it up and keep moving: four simple rules to bank your fitness this festive season Cut volume and intensity:
Focus on volume, not intensity December is not the time to chase PBs in sweltering conditions or force high-intensity intervals between holiday activities. The best way to recover between training cycles while maintaining your fitness is to use a short transition phase focused on low-intensity base miles, reduced training volume and some cross-training.
Lower your total training time by 40% to 50% and stay below that threshold. FOCUS: Shift your mindset towards building volume at a conversational pace below your aerobic threshold to prime your cardio-metabolic efficiency.
FIND US ON STRAVA
Cross-train: Include a different sport or movement style. FOCUS: If you are a runner, include some swimming, hiking or cycling between runs to rest your primary running muscles.
Keep movement fun: Do unstructured outdoor activities instead of following a strict schedule. WHY: This cures mental burnout.
Focus on consistency over perfection: Even a 30-minute easy spin or quick jog keeps your aerobic habit alive when holiday schedules get busy.
“Trade pace for a yoga session”
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Leverage active rest and prehab A big difference between pro and everyday athletes is that elites use off-season periods for structured recuperation rather than total inactivity. Active rest restores biomechanical balance and targets structural weaknesses before heavy January periodisation kicks in. Key active recovery and prehab practices to focus on over December include:
“Active rest restores biomechanical balance and targets structural weaknesses before heavy January periodisation kicks in.”
1 Build core stability: Integrate Pilates, yoga or targeted core work to strengthen your stabilising muscles without overtaxing your nervous system.
2 Unilateral work and
mobility: Dedicate time to ‘prehab’ exercise and mobility work to fix lingering movement restrictions and address any strength imbalances.
Account for all stressors Training in South Africa’s intense summer heat exerts a severe physiological cost, causing higher heart rate drift and dehydration. When combined with holiday travel, altered eating habits and family commitments, total stress from life and training can quickly accumulate. Manage your total stress load by being realistic about your lifestyle demands and adjust training expectations so you don’t cross into overtraining.
Prioritise sleep: Sleep eight to nine hours every night to repair muscle tissue and lower stress hormones.
Eat quality food: Eat whole foods and enough protein to rebuild strength while avoiding strict diets.
Prioritise hydration: Hot conditions, even when training at lower intensities, requires proactive fluid and mineral replacement. Include electrolyte drinks during workouts and on rest days in the morning.
Protect your gut: Maintain a daily probiotic routine to keep your gutimmune axis resilient through changing holiday diets.
By treating December as a balance of easy aerobic movement and restorative downtime, you’ll enter January with a fresh mindset and a healthy body that is ready to absorb high-intensity training.
* To view references for this article, please visit www.livingfit.co.za/issue29/references or scan the QR code on page 7
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ENDURANCE
RUN STRONGER, NOT LONGER
BECOME A RESILIENT RUNNER WITHOUT MORE RUNNING.
F
atigue resistance is a key training adaptation that runners target through a periodised training plan.
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For runners, fatigue resistance is generally defined as an athlete’s ability to maintain performance, biomechanics and physiological markers, such as running economy (RE) and VO₂ max, over prolonged efforts. Basically, training in a fatigued state aims to slow the rate of physiological deterioration over time under a constant pace or load.
FATIGUE FACTORS Building fatigue resistance is not just a matter of developing improved cardiovascular fitness and metabolic efficiency, as running fatigue is driven by a mix of factors:
RESISTANCE TRAINING, COMBINED WITH HIGH-VOLUME ZONE 1–2 AEROBIC BASE WORK AND SOME INTENSITY, IMPROVES MITOCHONDRIAL BIOGENESIS
1 Peripheral muscle fibre strain 2 Glycogen depletion 3 Central nervous system (CNS)
fatigue
4 Respiratory fatigue, such as
inspiratory and core muscle fatigue
From a biomechanical perspective, research shows that, as runners fatigue, stride length typically decreases (from ~2.04 m down to 1.41 m) while ground contact time increases (from ~0.260 s to 0.300 s)1. Even if a runner can maintain their pace, late-race metabolic costs rise because tendons lose stiffness (the Achilles tendon can experience a 9% drop in stiffness over a 90-minute run), shifting more work to less efficient hip and knee muscles2.
BUILDING FATIGUE RESISTANCE There are a few ways that runners can build fatigue resistance. Most runners use structured training to develop greater durability by combining high aerobic volume with targeted intense VO2 max work (like intervals or fartleks) and structured long runs that include late-stage race pace efforts.
However, increasing training volume and intensity together can raise a runner’s injury risk. And running more seems to be less effective than an approach that combines strength training.
A growing body of research confirms that one of the most effective ways to condition your body to absorb the late race fatigue and hold better RE to the finish is with resistance training. Multiple studies show that low-volume, heavy or explosive resistance training3, combined with high-volume zone 1–2 aerobic base work and some intensity, improves mitochondrial biogenesis (the process your body uses to create new mitochondria inside your cells), tendon stiffness and type IIa fibre coordination to better resist fatigue4.
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STRENGTH ENDURANCE Studies on trained runners also confirm that strength-endurance strongly correlates with better fatigue resistance, helping prevent running economy from degrading later in the race5.
“RUNNERS WHO ADDED STRENGTH AND PLYOMETRIC EXERCISE TO THEIR ROUTINES IMPROVED EFFICIENCY EVEN WHEN EXHAUSTED”
Compared to runners who only ran, those who combined strength training with running improved their running economy, meaning they burned 2.1% less fuel deep into a 90-minute run, and increased their time to exhaustion (TTE) during a subsequent hard push by 35%.
OPTIONS INCLUDE
For instance, a 2025 study found that the runners who added strength and plyometric exercise to their routines improved efficiency even when exhausted, using less oxygen to maintain pace during the final stretch of longer efforts6. The study evaluated a 10-week strength and plyometric training program and concluded that while strength training didn’t change RE when runners were fresh, it significantly improved RE durability.
Biogen Pure Recovery
USN Epic Pro 3
Biogen Cyto-Pro
32Gi Race Pro
It also increased their subsequent TTE by 35% and lowered their Ratings of Perceived Exertion (RPE), allowing them to push through discomfort with greater mental toughness.
Support your recovery and replenish glycogen with carb-protein products:
The key takeaway from the randomised controlled trial is that supplementing your running with heavy lifting and explosive plyometrics can help prevent performance degradation over long distances, helping runners maintain efficient form and retain a much stronger finishing kick when tired.
*To view references for this article, please visit www.livingfit.co.za/issue29/references or scan the QR code on page 7. 116 Dis-Chem Living Fit
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7001000 mg THE AMOUNT OF SODIUM SOME HEAVY SWEATERS MAY NEED EVERY HOUR DURING LONG, HOT EFFORTS.
THE SODIUM SOLUTION TO SALTY SWEATERS ATHLETES WITH A HIGH SWEAT RATE MAY NEED MORE SODIUM TO MEET THEIR HYDRATION NEEDS
I
f you regularly finish workouts drenched in sweat, or suffer from late-stage muscle cramps and stomach sloshing during races, optimising your sodium intake may be the missing link to cramp prevention, sustained energy and achieving your goals.
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Your body relies heavily on sodium to conduct nerve signals and contract muscles1. Sodium acts as the primary electrical trigger that starts the contraction process. Many South African endurance athletes train through harsh summer conditions and tackle gruelling endurance events, like the Comrades Marathon, Ironman triathlon or Cape Epic, which can make optimal hydration a tricky proposition. Despite chugging litres of water, many still experience issues that negatively impact their performance. The reality for many athletes, particularly heavy sweaters, is that standard, one-size-fits-all hydration advice can fall short for those who lose excessive fluid and electrolytes during intense training and racing. For these athletes, mastering your sodium intake is not just a marginal gain; it is a foundational skill that can make or break your race performance.
WHY SODIUM MATTERS While all the electrolytes – sodium, chloride, magnesium, calcium and potassium – play important roles in numerous bodily functions, in the context of optimising endurance, performance and hydration, sodium is much more than a simple electrolyte lost in sweat.
When a signal travels from your brain down a nerve to the muscle, sodium ions rush into the nerve cell to pass this electrical message along.
This sudden rush of sodium creates an electrical wave (action potential) that sweeps across the muscle cell and deep inside2.
WHEN SODIUM LEVELS DROP TOO LOW, THE ENTIRE ELECTRICAL AND MECHANICAL PROCESS OF MUSCLE CONTRACTION BREAKS DOWN.
When sodium levels drop too low, the entire electrical and mechanical process of muscle contraction breaks down, typically resulting in cramps and spasms1. Sodium is also the indispensable physiological driver for nutrient absorption3 and fluid balance4 in the small intestine. From a digestion standpoint, sodium acts as the primary “engine” that powers nutrient transport across the gut lining into the bloodstream5. In the small intestine, water and glucose absorption do not happen in isolation. Instead, sodium-dependent
glucose transport relies on specialised transport mechanisms – specifically the SodiumGlucose Cotransporter 1 (SGLT1) – to force nutrients and fluid into the body. When sodium and glucose are present together in the gut, they bind to SGLT1. This activates secondary active transport, dragging both sodium and glucose from the intestinal lumen directly into the bloodstream. As sodium and glucose are actively transported into the bloodstream, they increase the solute concentration in the blood relative to the gut. This creates a powerful osmotic gradient, naturally pulling water
* To view references for this article, please visit www.livingfit.co.za/issue29/references or scan the QR code on page 7.
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along with them via osmosis to achieve rapid hydration. This synergistic interaction is why optimal oral rehydration solutions require both sodium and glucose to treat dehydration effectively. Furthermore, the body relies on this pathway to efficiently absorb
high doses of carbohydrates during intense exercise. By combining sodium and glucose, you trigger a biological pathway that accelerates fluid uptake, preserves plasma volume and ensures maximum fuel delivery without overwhelming the digestive system.
The sweat spectrum What often catches athletes out is that sweat rates and sodium concentrations are highly individual6.
Athletes fall on a wide spectrum – while some barely glisten, others are drenched after a run or ride, and it is these “salty sweaters” who can also lose significantly more sodium per litre of sweat. Total sodium loss depends on two combined elements: how much you sweat (sweat rate) and how salty that sweat is (sweat sodium concentration), which is primarily determined by your genetics.
OTHER FACTORS THAT CAN INFLUENCE SODIUM LOSS RATES INCLUDE: If you are a athletes or those with high aerobic capacity high sweat loss athlete, following often exhibit higher baseline whole-body sweating rates (ranging from 0.5 to 2.0+ L/h). generic hydration guidelines will leave you severely 2 EXERCISE INTENSITY: Working underfuelled, with harder raises your metabolic rate and internal body temperature, driving up sweat depleted sodium levels. production. When you deplete these crucial mineral 3 ENVIRONMENT: Hot and humid stores without adequately ambient temperatures force your body replacing them, your to produce more sweat to cool down via physiological performance evaporation. can suffer, often resulting in premature 4 HEAT ACCLIMATISATION: fatigue, cramps and Unacclimatised athletes sweat more insufficient cellular profusely and less efficiently than athletes energy to power sustained adapted to training in the heat. muscle contractions.
1 BODY SIZE AND FITNESS: Larger
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To understand your unique sodium needs, it is worth paying close attention to the physical signs your body gives you during and after exercise. Look out for: White marks:
You frequently find salt crusts on your dark activewear, running cap or skin after a workout. Salty taste:
Your sweat routinely stings your eyes or tastes overwhelmingly salty when it runs down your face. Cramping:
You suffer from frequent muscle cramps during or immediately after long, intense training sessions. Dizziness:
You often feel lightheaded or excessively fatigued after hot workouts, even when you have been drinking water. Stomach sloshing:
Any liquid you drink later in a long training session or race stays in your gut, creating a “sloshing” effect that makes it difficult to keep drinking or eating.
Another major complication in the sodium-loss equation comes from overdrinking plain water7. When you sweat heavily, your blood plasma volume decreases, meaning your heart must work much harder to circulate the same amount of oxygenated blood. This internal stress leads to a phenomenon known as cardiac drift, causing a rapid spike in your heart rate and compounding your cardiovascular fatigue. Drinking only plain water to combat extreme thirst dilutes your remaining blood sodium levels. This condition, medically known as hyponatremia, not only hampers your physical performance but can also lead to severe health issues7. When sodium levels drop too low, water rushes into your cells, causing them to swell, which brings on headaches, nausea and disorientation. It can also result in whole-body cramping. By deliberately consuming sodium alongside your fluids, sodium acts like a biological sponge, holding on to the water you drink and keeping it within your bloodstream to maintain that crucial blood plasma volume. This can keep your heart rate stable, preserve your energy and help your body better regulate its core temperature by continuing to sweat.
OPTIONS INCLUDE
The dilution danger
Biogen Active Hydrate
1756,49 mg total sodium per tab (chloride, bicarbonate and citrate)
32Gi Hydrate 1000 1000 mg total sodium per serving
USN Zero Sugar Hydrator 500 mg total sodium per sachet
Revive Daily Electrolytes
1000 mg sodium per sachet
Biogen Cramp Shock 371 mg sodium per sachet
USN Cramp Block
82 mg sodium per tablet
A SOUND SODIUM STRATEGY Given these dynamics, athletes who lose excessive sodium through sweat need a proactive plan, as reactive hydration is a recipe for disaster. This approach should include a structured “pre-loading” strategy in the days leading up to major events or before intense or long training sessions, especially when it is hot and humid. Consuming a high-sodium electrolyte drink the night before and the morning of a gruelling race ensures your blood plasma volume is fully maximised before you even cross the start line. During training sessions or races, your hourly sodium intake needs to closely (but not exactly) match your output. High sweat-loss athletes may need 700mg to 1000mg of sodium per hour (or per litre of fluid intake) during intense, prolonged efforts in the heat. The ideal approach is to combine hydration drinks, electrolyte tabs and even solid foods, like small boiled potatoes with salt, during the lower-intensity stages of ultra-events, like Comrades, Two Oceans or multi-day stage races like the Cape Epic. You can also look for sports drinks and gels that contain added sodium to support your specific targets. Once you have worked out your targets, practise and refine your exact fluid and sodium intake during long training runs or rides to ensure your gut can tolerate the load – never try a new hydration strategy on race day.
HONE YOUR HYDRATION What every endurance athlete needs to realise is that hydration is a highly personalised, data-driven strategy. Guesswork when it comes to managing your electrolyte intake can severely impact your performance, especially for athletes who then to lose more sodium.
You need to actively track your fluid loss by weighing yourself before and after workouts, and carefully monitor how your body responds to different sodium intakes. By intentionally replacing the specific amount of sodium you lose, rather than blindly following a generic average, you stand a better chance of successfully maintaining your power output, avoiding debilitating cramps and recovering significantly faster. Endurance 121
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WITH — GERDA STEYN & GEORGE KUSCHE
FIND YOUR RACE PACE “N
EW UP RUN RECORDS FROM GEORGE KUSCHE AND GERDA STEYN SHOW THERE IS MORE THAN ONE WAY TO RUN YOUR FASTEST ULTRA. THE 2026 COMRADES MARATHON UP RUN REWROTE THE HISTORY BOOKS WHEN GEORGE AND GERDA BOTH BROKE THE MEN’S AND WOMEN’S RECORDS. Behind these phenomenal physical performances lie two contrasting approaches that both hold important lessons for any runner looking to set a new personal best. While both athletes take an analytical approach to their training, race plans and fuelling strategies, the way they break down and tackle the race are very different.
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By the books In setting a new women’s Up Run record of 5:44:53 at the 2026 race on June 14, South Africa’s undisputed queen of the ultra-marathon applied her proven, disciplined approach of plotting and planning every kilometre and running the plan with precision. Gerda has refined and honed this highly disciplined race-day strategy over years, supported by her meticulous note-taking. As the ultimate student of the sport, Gerda attributes her phenomenal performances year after year to her legendary handwritten logbooks. Since 2014, she has kept a personal diary to record every training session, including her daily activities, long-term targets, shortterm goals and exactly how she felt during and after every run, including every Comrades.
“No matter what level of runner you are, you must plan your race strategy,” — Gerda Steyn
Gerda:
George:
New women’s Up Run record.
Breaking a record that stood for 18 years.
A tale of two halves
In contrast, George prefers a more tactical approach on race day. The former track athlete crossed the line in Pietermaritzburg in 5:15:56, breaking a record that had stood By paging through these detailed for 18 years. notes as she builds towards her George tackled the next race, she gains a deeper Comrades Up Run understanding of her own “With route with a different progress. Gerda also uses these the right mindset to Gerda – notes to identify where she can training and where she sets out shave valuable seconds every conditioning, with a clear target kilometre from her previous race a conservative time in mind for every to take minutes off her previous first half split, George focused record. can set you on running a race For Gerda, this process builds up for your characterised by two the mental confidence needed best ultrahalves. On race day, to tackle the course according marathon.” his approach was a to a precise plan, with a clear — George Kusche masterclass in patience understanding of what she needs followed by explosive to do kilometre by kilometre.
aggression. He started conservatively, sitting in the pack to conserve his energy during the brutal early climbs. From the halfway mark, George started to run his own race and dictate the pace. He approached the second half with the tactical mindset of a seasoned track athlete, using a series of surges to shake off his competitors. Ultimately, George ran the second half of his race more than 14 minutes faster than the first, executing one of the most extreme negative splits ever seen in the race. This highly tactical approach shows that with the right training and conditioning, a conservative first half can set you up for your best ultra-marathon. Endurance 123
Gerda’s planned & steady VS. George’s “Two Halves” approach
SLOWER
PACE
FASTER
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START
HALFWAY
LOGGING EVERY SESSION SINCE 2014 Contrasting race plans The biggest contrast between these two champions lies in how they execute their race plan. George’s strategy was highly dynamic and reactionary. He knew he had to break the field, making the race deliberately uncomfortable for those trying to stay with him. While Gerda has shown her ability to change her race tactics on the day to secure the win, like her 2022 Two Oceans victory, her dominance at Comrades gives her the ability to run her own race from the start.
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Given her success, she advocates adherence to a predefined strategy. According to Gerda, no matter what level of runner you are, you must plan your race strategy, set time goals for specific points, and stick to the plan from the start. However, Gerda always recommends arriving on race day with a plan A and plan B in case things don’t work out as planned, but always stick to the plan. Where both align is their advice to hold back intentionally in the first half. Runners often get caught up in the excitement of the mass start and go out too fast, which Gerda
warns is a recipe for disaster. Working too hard in the first half of the race means you won’t have enough left in reserve for the second half, which is essential in an ultramarathon. She says you should constantly check your pace, and do not be concerned if you are slightly behind on your goal time. If you get to the halfway mark feeling fresh, you can make up the time. Like George, Gerda believes the ultimate strategy for the up run is aiming for a negative split, but she achieves it through flawless pacing rather than tactical surging.
Whether you align more with George’s analytical adaptability or Gerda’s meticulous consistency, you can apply their elite mindsets to your own wellness and fitness journey: Patience pays off: Both champions agree that a conservative start is non-negotiable. Save your energy for the second half and aim for a negative split to finish strong. Sticking to your trained pacing plan from the very first kilometre gives you the best chance of achieving your goal time.
FINISH
Track your journey: You cannot improve what you do not measure. Follow Gerda’s lead and start a training diary. It doesn’t take long to scribble down details about your training together with a short explanation about how you felt. This small investment provides valuable data to help you avoid making the same mistakes. Study the course: To race well, you need to know what lies ahead. Review the route so you know exactly where the hills are and where you can make up time.
Fuelled for success Whichever strategy you employ, fuelling your body correctly is just as important as how fast your legs can move. A structured approach to fuelling is best, topping up on energy and supporting rehydration at regular planned intervals using foods and supplements tested during the training block – both George and Gerda agree on the golden fuelling principle of nothing new on race day, ever! For example, Gerda’s approach is simple and consistent: one Biogen Energy Gel and an energy drink every five kilometres. George followed a “Nothing similar approach, new on race drinking a bottle of day, ever!” Biogen Elite Carb Drink every 10km.
Everyone is different, which means what works for a pro might not work for you. Use your training blocks to test different carbohydrate and hydration strategies. The only way to find what truly works for you is to study yourself. When race day arrives, trust your preparation and back your strategy.
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repair
refuel
REHYDRATE
reset
endurance
THE FOURFACTOR FIX 4 FACTORS TO CONSIDER FOR BETTER RECOVERY
W
ith so much advice and information available to us online and via social media, it’s easy to overcomplicate our approach to performance and recovery. One simplified approach to understand and address fatigue is the Four-Factor and 4Rs recovery framework.
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Widely used in sports science circles, the Four-Factor model explains in simpler terms how your body tires during training or prolonged physical exertion. By understanding how these physical and mental signals work together, you can stop second-guessing your rest days and build a straightforward, effective recovery routine guided by the 4Rs to achieve your goals.
BODY AND MIND The Four-Factor model outlines the essential biological and physiological pathways required to reverse exerciseinduced fatigue. Known in scientific circles as the fourcompartment fatigue and recovery model, this framework separates muscle and physiological exhaustion into distinct active, resting and dual-fatigued states to predict performance decline and recovery rates1. Basically, instead of looking at tiredness as just “sore muscles”, sports scientists view fatigue as a dynamic, interconnected system. During any run, gym session or HYROX workout, four main factors interlink to leave you feeling heavy and worn out.
THE FOUR FATIGUE FACTORS INCLUDE: Neuromuscular fatigue: Your brain and central nervous system send electrical signals to your muscles to contract. When you push hard or lift heavy, this communication link fatigues, meaning your muscles can’t recruit force as quickly or efficiently. Metabolic fatigue: As you train, your body burns stored glycogen (carbohydrates) and produces metabolic waste products (like hydrogen ions and lactate). Running low on fuel while accumulating waste causes that classic “muscle burn” and sudden loss of stamina.
Cardiovascular and environmental fatigue: Sustained exercise causes your heart rate to drift upwards, a process known as cardiac drift, especially as dehydration sets in and your body diverts blood flow to your skin for cooling. High heat and humidity overtax your heart, leaving less oxygenated blood available for your working muscles.
* To view references for this article, please visit www.livingfit.co.za/issue29/references or scan the QR code on page 7.
Mental fatigue: Fatigue isn’t just physical; it’s also mental. Your Rate of Perceived Exertion (RPE) rises based on stress, sleep quality and mental focus. When your mind feels overtaxed, your brain acts as a governor,
convincing you that you’re exhausted before reaching your physical limits.
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RECOVERY DYNAMICS
Using the Four-Factor Fatigue Model is a simpler way to categorise the physiological and psychological systems depleted by intense training. Armed with that understanding, we can use the 4Rs approach as the targeted, systematic solution to reverse or mitigate the specific mechanisms that drive fatigue. The way we can easily address these four factors that influence fatigue is to: 1. Rehydrate: Restoring fluid and electrolyte balance 2. Refuel: Replenishing muscle and liver glycogen via carbohydrates 3. Repair: Fixing damaged muscle tissue with protein 4. Reset: Restoring the nervous and endocrine systems primarily via sleep
1 REHYDRATE
2 REFUEL
3 REPAIR
To restore blood volume, regulate internal body temperature and clear metabolic waste, replace lost fluids and electrolytes.
To replenish depleted glycogen stores and repair broken-down muscle tissue, it is critical to get some carbohydrates and protein into your body as soon as possible.
To reset your central nervous system and keep your muscle fibres firing, combine active recovery with sufficient sleep and an appropriate diet.
FOCUS ON: Don’t rely on plain water alone after heavy sweating. Rehydrate with sodium and key minerals to restore fluid balance efficiently. It is also advisable to ease back to baseline after a hard session or race. Follow a brief 5–10 minute lowintensity cooldown to help bring your heart rate down gradually.
FOCUS ON: Recovery supplements are a quick and convenient way to consume a clean combination of high-quality protein and carbohydrates within 30–60 minutes after training to kickstart tissue repair and restore fuel stores. After that, keep your baseline diet balanced with nutrient-dense, whole-food options to prevent a cumulative deficit in energy and tissue repair.
FOCUS ON: Keep active recovery light with easy mobility work, light stretching or a low-intensity walk to keep blood circulating without placing additional stress on your nervous system and muscles. As sleep is your primary repair window for neural pathways and tissue recovery, aim for 7–9 hours of quality sleep a night.
UP YOUR RECOVERY GAME
4 RESET To lower your perception of effort and clear mental fatigue before your next session, find ways to unplug and de-stress. FOCUS ON: Incorporate simple breathwork, gentle walking or light leisure activities to shift your nervous system out of “fight-or-flight” mode. If your motivation drops significantly or routine workouts feel unusually heavy, take an extra rest day rather than forcing a session.
A smarter recovery strategy doesn’t require hours of extra effort, just consistency in the basics. Simply apply these four factors to stay on top of your recovery needs and keep your training progress moving forward.
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