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78 Boost your smoothie Make better smoothies

80 Kitchen gear

Must-haves for creating your best body outside the gym

82 The farmacy

Why whole, natural food is the cornerstone of healthy living

60

86 10 urban planting tips The perfect start to a healthier organic lifestyle at home

CONTENTS

BOOST THE BURN THE BEST FORMS OF EXERCISE TO BURN THE MOST CALORIES

JANUARY/FEBRUARY 2017

88 10 strategies to drop holiday weight

Get back on track and drop those holiday kilos in 2017

90 Fast food gets real

18 5 essentials for every

Millennials shun traditional convenience food, preferring fresher options

These essentials will make your exercise experience more effective

92 Fat loss after 40

gym-girl’s bag

24 Fitness gym gear

The greatest gym gear and fitness tech for the New Year

26 30-day challenges

Why you should embrace this popular self-improvement trend!

30 Fit pregnancy

10 tips to keep moms on the fit & healthy side

Keep weight off after the age of 40

46

94 Transformation

Laura’s transformation was more than just physical

NEW YEAR TRAINING SPLIT A POTENTIAL NEW TRAINING SPLIT FOR BETTER SYMMETRY AND AESTHETICS

46 New year training split A potential new training split for better symmetry and aesthetics

54 Feed your shoe fetish

The importance of cultivating a fashionable and functional shoe collection

60 Boost the burn

The best forms of exercise to burn the most calories

64 Try something new in 2017

5 forms of exercise to consider in the New Year

IN EVERY ISSUE EDITOR’S LETTER GENERAL NEWS ASK THE EXPERTS FITNESS NEWS LIVE STRONG TRAINING NOTEBOOK SUPPLEMENT NEWS

94

NUTRITION NEWS NUTRITIONALLY SPEAKING

8

12 16 40 42 44 70 72 76

32 ON THE COVER Shelby Jessica Neves PHOTO BY Matt Raven, Ivok Studios DRESSED BY www.boostgymwear.co.za

www.fitnessmag.co.za


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Over the past 11 years, our popular cover model search has continually uncovered local talent and provided a platform for many aspirant ladies to go on to become wellknown and respected personalities in the health and fitness industry. This year Shelby Jessica Neves earned herself the title of USN Face of Fitness. Read page 32 to find out more about her and the other finalists.

GET SOCIAL

COMMIT TO BE FIT IN 2017

T

HE NEW YEAR ALWAYS BRINGS WITH IT THE MOTIVATION AND ENTHUSIASM TO TRY DIFFERENT THINGS. THIS MEANS GYMS ARE PACKED AND PERSONAL TRAINERS ARE AT THEIR BUSIEST.

the #NovemberProject) The findings we pretty surprising. Making the daily commitment to be honest and forthcoming about what I managed to do (or not do) on the day, made me work harder every day to improve. It also revealed that my biggest problem was “time”, or rather the lack thereof. (I tracked 5 metrics daily; sleep, diet, no sugar, stretching and being active.)

The reset switch has been flipped and you feel capable of achieving even greater feats and are ready to try just about anything. So, what 'new thing' will it be this year? Have you had a serious think about your goals for 2017?

The takeaway from my little experiment was that dieting or cutting out sugar, even coffee, for prolonged periods of time was easy – it's simply about willpower. However, making the time to always get a good workout in proved to be a major effort. And if you think about it, it takes less effort (and time) to turn down a bad meal than it does getting in a 60-minute HIIT workout.

If you're a die-hard gym gal, consider changing it up by hitting the trails or joining a park run, dabble in the world of CrossFit, or attempt an OCR event and get a good dose of vitamin D and mud. Make use of that renewed enthusiasm and set your sights on self-improvement. While fitness is an on-going lifestyle choice and a never-ending personal journey, if you're looking for a project with a shorter term horizon, why not try a 30-day challenge? By breaking the rut you're in and keeping things interesting, you might learn more about yourself and help shape those 2017 goals.

I now know that my greatest weakness is time, which put into perspective the popular saying that “you don't find the time, you make it”. So, where will 2017 take you?

Tanja YOUR NEW YEAR GUIDE: My favourites this issue:

BY CONSTANTLY SETTING GOALS THAT ARE DIFFICULT BUT ACHIEVABLE, YOU BUILD A BROADER SET OF SKILLS AND CONSEQUENTLY BECOME STRONGER, WHICH MAKES YOU CAPABLE OF STRETCHING YOURSELF EVEN FURTHER.

Tag @fitnessmagsa on Instagram @sabrina_daolio, @wendy_sibiya, @cmiyc.run, @thalia_burt, @fitnessgirl_za, @shelbyjessicaneves, @itrain_sa, @carina.marx

A few weeks before 2017 hit, I did some serious thinking about what fitness-related commitments might be in my future and what my goals for the New Year should be. I like to be ahead of the game, able to hit the ground running when Jan 1 rolls around. In November I did a self-improvement experiment, using Instagram as a commitment device to see where my weaknesses lie. (Catch me on @tanja_at_fitnessmag or check my blog about

PG 64 Try something new in 2017

5 forms of exercise to consider in the New Year

YOU CAN HAVE

PG 88 10 tips to drop the holiday weight

Indulged this past festive season? We show you how to get back on track and drop the holiday kilos

RESULTS OR EXCUSES NOT BOTH Share your fitness journey with us and get featured online. Tag, email or DM us about your journey and goals.


CONTRIBUTORS

fitness www.fitnessmag.co.za LAETITIA DEE, Life Coach

CEO & founder of Laetus Life, Life Coach, weight management coach (HFPA), motivational speaker, and Supashape ambassador. Holds a BA Psychology Degree. www.laetuslife.com

WILNA APPEL, Head coach and owner, CrossFit PBM

CrossFit coach, trainer and competitor – 2012 female runner-up in Africa Regionals and member of 2014 Africa Regionals Team Champions. www.crossfitpbm.com

CO-PUBLISHER Andrew Carruthers EDITOR & CO-PUBLISHER Tanja Schmitz MANAGING EDITOR Pedro van Gaalen DEPUTY EDITOR Werner Beukes ADMINISTRATION Leoni Needham SENIOR DESIGNERS Jane Horton Christian Nel ONLINE Gareth Bouwmeester PROOFREADER Irene Stotko TECHNICAL Cory Schmitz

PHOTOGRAPHY Cindy Ellis, Soulby Jackson, James Patrick, Ben Myburgh CONTRIBUTORS & ADVISORY Laetitia Dee, Wilna Appel, Nicole Warburg, Charlene Warwick, Vanessa Ascencao, Julia Lamberti, Giorgina Slotar, Tiffany Gaston

ADVERTISING SALES Andrew Carruthers andrew@maverickpublishing.co.za 011 791 3646 JAMES PATRICK, Photographer

Arizona-based commercial and editorial photographer specialising in sports, fitness, commercial and fashion. jamespatrick.com • fitmodelguide.com

LIL BIANCHI KIMBLE, Head coach & owner of OTG Athletic

World Champion powerlifter, deadlift world record holder and addict of defying the human condition.

fitness Magazine South Africa THE PUBLISHER

The Maverick Publishing Corporation Postnet suite 99, Private Bag X8 North Riding, 2162 Head Office: +27 11 791 3646 Fax: 086 660 4761 E-mail: info@fitnessmag.co.za www.fitnessmag.co.za Unit 7, Ground Floor, Boskruin View 181 Girdwood road, RandparkRidge, 2169

DISTRIBUTION RNA Distribution 3 EASY WAYS TO SUBSCRIBE:

CINDY ELLIS, Photographer

As a former competitive fitness athlete and an active CrossFit competitor, Cindy’s ability to capture the human body and movement is unrivalled. www.cindyphoto.co.za

NICOLE WARBURG, Coach and trainer

Multiple national fitness champion, CrossFit competitor – 2014 Africa Regionals runner-up – and coach at The Yard Athletic. @nicolewarburg

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GIORGINA SLOTAR, Clinical Nutritionist (Intl. Grad. Dip. Clinical Nutrition, Australia). Giorgina is

SMS “SUB FITNESS” to 40439 – with your name and email address. PHONE Call us on 011 7913646 EMAIL subscriptions@fitnessmag.co.za – with your name, contact number & postal address.

also a pre- and post-natal exercise specialist, and is a qualified personal trainer through HFPA.

CARA-LISA, Wellness coach

Health blogger, fitness enthusiast, wellness coach and founder of the Caralishious brand @caralishiious

No liability is assumed by The Maverick Publishing Corporation, Muscle Evolution (and M.E’s Fitness) nor any of the authors of the information provided in this publication. The Maverick Publishing Corporation cannot be held liable for any advice provided in this publication. The information published in this magazine should not be considered as medical advice, please consult a registered doctor. The Maverick Publishing Corporation shall not be liable for any unsolicited material, nor photographs or manuscripts submitted to our publication office. The Maverick Publishing Corporation reserve the right to reject any advertising without notification, and will not publish any editorial material nor advertising that we feel does not comply with our readership audience. All Stock photography via www.dreamstime.com & www.shutterstock.com

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POWER UP

GENERAL NEWS ELITE ATHLETE EXTRAVAGANZA 2017

ARENA BOUTIQUE FITNESS HUB Arena is a new fitness boutique hub situated in Morningside Shopping Centre in Johannesburg. Arena’s

A new show on the local physique competition calendar is aimed at preparing, conditioning and developing new and upcoming South African athletes and gym enthusiasts, by providing a non-affiliated platform to encourage and enable athletes to achieve their dreams at a competitive level. The show will take place on 18 March 2017 at the Lyric Theatre at Gold Reef City in Johannesburg. With 11 men’s and nine ladies’ divisions, there is a category that suits every physique, style and intent to compete. The show will also pioneer a unique Coach’s Division that aims to recognise the often unsung but vital component of every successful athlete’s efforts. This award will go to the most successful coach across all divisions. There will also be an invitation-only Legends showcase and Olimp will be searching for a new brand ambassador at the show. With over R200,000 in prizes to be won by athletes, it shouldn’t be missed! Athletes can register online at www.eliteathleteextravaganza.com and follow updates on Facebook at eliteathleteextravaganza.

planes of movement to recruit multiple and bigger muscle groups and burn more energy for a more effective workout. Each workout includes agility and speed training, power and strength training, flexibility and core strength.

workout approach is based on the concept of high-intensity interval training and its trainmove-play philosophy. The gym’s hour-long sessions work the body across multiple natural

For more info, visit www.arenawellness.co.za

BARRE 180® CLASSES AT

VIRGIN ACTIVE Ballet-inspired workout routines, set to the latest upbeat music, form the foundation of Virgin Active South Africa’s Barre 180® classes. Barre 180® is a high-energy combination of ballet, yoga and Pilates. The 45-60 minute classes begin with a freeflowing ballet-inspired

warm-up, followed by dedicated ballet-type body conditioning and calorie-burning sections, and finish with a sequence of ballerina stretches. Available exclusively at selected Virgin Active Health Clubs. To find out more, visit www.virginactive.co.za

POWER UP NEW ROUTE FOR IRONMAN®

AFRICAN CHAMPS

TOP READS THIS MONTH

LOW CARB IS LEKKER: THE EASY LOW CARB HIGH FAT LIFESTYLE COOKBOOK By Iné Reynierse

Cooking with fewer or no carbs need not be boring or bland. Author Iné Reynierse has made it her mission to bring back normal dishes to the LCHF menu. Her unique dough recipes mean that you can start enjoying bread, muffins, doughnuts, nachos, pizza, vetkoek and koeksisters again – but without the carbs! If an easy and budget-friendly low-carb lifestyle is what you’re after, this book is your answer. Includes 170 easy-to-follow recipes, including variations, recipes for all occasions to suit the LCHF lifestyle, and many no-carb or low-carb versions of favourite local dishes. www.lowcarbislekker.co.za R200

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REAL MEAL REVOLUTION: BANTING 2.0 By Jonno Proudfoot

Following the success of the bestseller The Real Meal Revolution and Raising Superheroes, Real Meal Revolution: Banting 2.0 is a holistic approach to making the switch from a high-carbohydrate, low-fat diet to one low in carbs and higher in healthy fats (LCHF). Using the real-life data from thousands of members who have tracked their progress with online tools, as well as interactive feedback from them and 200 Banting coaches, the authors have identified the many hurdles to overcome while transitioning to eating LCHF. The book therefore introduces readers to the four phases to a successful Banting lifestyle. R190

JANUARY - FEBRUARY 2017 | www.fitnessmag.co.za

PLANKING FOR PIZZA: A BODY POSITIVE GUIDE TO A CONFIDENT, HEALTHY, HAPPY YOU Kindle Edition By Jessica Pack

Planking for Pizza started with an epiphany: Jessica Pack decided to “start where she was,” and share her true self as the first step in a journey to self-acceptance. To her great surprise, her Instagram posts and blog made her a social media star with followers praising her revelatory approach to becoming whole by accepting every part of herself. She has inspired throngs of fans and readers to follow her example of self-love and self-expression, and her writing, photos, and honest posts are an inspiration. As a result, Planking for Pizza went on to become a series of life lessons every reader can identify with, along with a reminder that eating a slice of pizza along the way won’t make you unhealthy. $11.39 www.amazon.com


CORE 360

FOUNDATION OF FITNESS

Core 360, located in Kaapsehoop Road, Nelspruit, combines a fusion of functional training and some of the best cardio machines, to give clients a balanced workout of strength and conditioning.

The offering includes exclusive personal training sessions in the facility, along with small group training sessions that require a high level of effort from clients, but not a high level of skill.

EMS TRAINING CHANGING THE GAME Electro-muscular stimulation, or EMS training is challenging the belief that to achieve success you need to put in long hours, by demonstrating that great things can also be achieved by simply working smarter. Just because all physical exercise involves muscular contraction doesn’t mean that such action must be voluntary and the result of excessive physical effort. These contractions occur naturally when the brain signals muscles to move via a series of chemical reactions transmitted along motor nerves. The effect is to generate an electrical charge that causes muscle fibres to voluntarily contract. EMS training produces the same effect, but does so involuntarily. The required electrical charge is delivered from an external source via electrodes on the skin. Charging is repeated at short and variable intervals, creating a pulsed effect that results in the rapidly repeated contraction and relaxation of targeted muscles. As

a result, the subject experiences the equivalent of multiple reps using conventional apparatus, but in far less time. In practical terms, this means that results will also become evident in far less time. In fact, all of the evidence accumulated to date indicates a fivefold advantage. This, in turn, means that a 20-minute session of EMS training is able to provide the same benefits that would otherwise have required almost two gruelling hours of conventional exercising. For weight loss, toning, bulking and even cellulite reduction, Body20 studios provide expert trainers and world-class EMS training equipment, plus a free demo to prove that you can build the body of your dreams with just 20 minutes of exercise a week.

AFRICA’S No1 FITNESS APPAREL BRAND

APP OF THE MONTH

A member management and performance tracking platform designed to streamline the admin processes of running a gym so that owners can focus on training their members. Created by Mark Fawzy, BoxChamp includes features that make management easier for gyms and also makes it possible for gym members to track their performances and improvements over time. Available for Android and iOS

COURSE DATES

HFPA ANNOUNCES COMPETITION WINNER Leading global fitness educator, HFPA is proud to announce that Lauren Du Toit is the grand prize winner in the #WinWithHFPA competition. By simply logging on to the HFPA website and answering three easy questions, Lauren has won herself a complete Personal Trainer Course, valued at R36,000, which will earn her a National Certificate in Fitness NQF 5. This course covers all facets of personal training, including an overview of injury prevention and special considerations. This enables graduates to

Obstacle course racing training and diet and nutrition advice are also available. For more info, visit core360.co.za

provide all-inclusive personal training services to the general population, as well as people with disabilities. Students also gain a strong foundation in exercise science, the fundamentals of anatomy, physiology, kinesiology and nutrition, as well as fitness principles and programme design, to help clients safely and effectively reach their training goals. As the competition winner, Lauren can choose to enrol in the full-time course valued at R36,000 or a part-time course valued at R23,500. Courses commence February 2017.

JOHANNESBURG 21 January – Boxing Level 1 27 January – Exercise is Medicine 2 28 January – Sports Conditioning 1 February – National Certificate: Fitness (full time) 1 February – Exercise Science (part time) 4-5 February – Bootcamp workshop 10 February – Stretching 11 February – CPR course 17 February – Assessment Refresher 18 February – Boxing Level 2 24 February – Athlete Assessment 24 February – Exercise is Medicine 1 25 February – Sports Massage 25 February – Pilates Mat CAPE TOWN 28 January – Nutrition 25 February – Stretching Visit www.fitpro.co.za for more info or email fitnesspro@fitpro.co.za for bookings.

BEST FIT AFFORDABLE FASHIONABLE #boostbabes www.boostgymwear.co.za For more info: sales@boostgymwear.co.za

+27 83 258 6559 +27 11 483 3346 www.boostgymwear.co.za Follow @BoostGymwear


POWER UP

EVENTS & NEWS

EVENTS CALENDAR

NIGHT NATION RUN CAPE TOWN

BIRCHWOOD CROSS THE LINE HALF MARATHON The City of Ekurhuleni’s annual road race, the Birchwood Cross the Line Half Marathon, is now in its seventh year. In 2017 the event will accommodate 3,500 runners in the 21.1km and 10km races, and a further 500 runners/walkers in the 5km race. Promising a fun day out, the race includes a children’s play area, food and refreshments, a dedicated secure tog-bag area, a post-race massage zone, clean toilets and live music on the manicured lawns of the hotel. DATE: Sunday, 26 March 2017 VENUE: Birchwood Hotel and OR Tambo Conference Centre, Boksburg Enter online at www.birchwoodhalfmarathon.co.za, at Birchwood Hotel reception or the Sweat Shops in Bedfordview

DATE: Saturday, 21 January 2017 VENUE: Grand Parade, Cape Town

The world’s first running music festival, the Night Nation Run© combines running, dancing, walking and fun with a 5km race that is interspersed with electronic dance music (EDM) and supports The Pink Drive. It’s an event that appeals to all ages and levels of fitness.

Tickets are available online at www.nightnationrun. co.za. Follow @nightnationrun for more info. #CTNightNation #CapeTownNightNation #IrunForTheAfterParty

XTERRA SA RACE SERIES

PHOTO CREDIT: TOBIAS GINSBERG

The 2017 Fedhealth Xterra SA season, South Africa’s premier off-road triathlon, will kick off in the North West, at the picturesque Buffelspoort Dam, before heading to Nelson Mandela Bay for round two and then the grand finale at Grabouw Country Club in the Western Cape. Taking the form of the South African Championship, the Fedhealth Xterra Grabouw event forms part of the Xterra World Tour. Athletes competing at this event stand the chance to qualify for the world championship final in Hawaii later in the year. DATE: 20–22 January 2017 VENUE: Buffelspoort Dam, North West province DATE: 10–12 February 2017 VENUE: Kings Beach, Nelson Mandela Bay, Eastern Cape DATE: 24–26 February 2017 VENUE: Grabouw Country Club, Western Cape For further info or to enter, visit www.stillwatersports.com

SANLAM CAPE MILE The Western Cape’s premiere open water swim, the Sanlam Cape Mile will celebrate its third anniversary in 2017. Entrants can choose between a 1-mile (1.6km) or a refreshing 500m swim. The festival village at the Grabouw Country Club will be buzzing with excitement with live entertainment and food vendors serving up mouth-watering meals. DATE: Sunday, 19 February 2017 VENUE: Eikenhof Dam, Grabouw Country Club For more info or to enter, email entries@stillwatersports. com or visit www.stillwatersports.com.

PHOTO CREDIT: TOBIAS GINSBERG

CROC2CROC MTB STAGE RACE

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This special three-day event offers a boutique stage race experience with 5-star accommodation. Bring the whole family, who can do some horse riding, birding, hiking, fly-fishing, or fall in with the crew and help at the water points as volunteers while you ride. Riders can choose from 4 race options, each with a distance and route that matches their skill and fitness levels. Entries limited to 200. DATE: 12–14 May 2017 VENUE: Verlorenkloof Estate, Mpumalanga To enter, visit www.cycleevents.co.za or email info@croc2croc.co.za for more info.

JANUARY - FEBRUARY 2017 | www.fitnessmag.co.za

COURSE DATES JANUARY:

• Group Fitness (DBN)

FEBRUARY:

• Exercise Specialist (National) • Sports Conditioning Coach (National) • Personal Trainer (National) • National Certificate in Fitness (Full Time & Part Time: PE, EL, BFM, PTA, DBN, JHB) • National Diploma in Fitness (Full Time & Part Time: PE, EL, BFM, PTA, DBN, JHB) • Higher Certificate in Exercise Science (Full Time & Part Time: CPT, JHB) • Advanced Certificate in Exercise Science (Full Time & Part Time: CPT, JHB) • Group Fitness (JHB, CPT) • Pilates Mat Instructor (JHB, CPT) • EMS Instructor (JHB) • Kids Development Specialist (JHB, CPT) Visit www.hfpa.co.za


Trade enquiries: info@tntmercury.co.za | Tel: (012) 361 2944 | Cell: (079) 107 7712


EXPERT ADVICE

ASK FITNESS

NO AMOUNT OF ‘TARGETED’ TRAINING THAT FOCUSES ON THESE AREAS CAN ACCELERATE THE RATE OF FAT LOSS

Q

THE BELLY IS USUALLY THE LAST PLACE WHERE WE LOSE EXCESS FAT. ONE REASON COULD BE THAT YOUR ENDOCRINE (HORMONAL) SYSTEM IS OUT OF BALANCE.

BULGING BELLY

I have abs but they are hiding under a few layers of flab.

I do my best to follow a healthy, balanced diet. I also train 4-5 times a week doing a mix of cardio, weight training, spinning and aerobics. I feel

that I have developed a good body, except for my soft, bulging belly, which doesn’t seem to show progress. I know I have abs as I exercise my mid-section regularly, but they’re hiding under a few layers of flab and fat and my tummy appears soft and round. I’m not sure what the problem is or what I’m doing wrong, but I can’t seem to lose it. I’m desperate for help and suggestions on how to rid my body of this final refuge of body fat. Mandy

A

This is often a frustration for many who embark on a training programme and diet to lose excess fat and weight and build a shapely body. The belly is usually the last place where we lose excess fat for one of two main reasons. Firstly, as this is the first place we tend to add weight, the highest proportion of stored body fat is often carried in this location around our waist, stomach, hips, bum and thighs. This means it will take longer for this area to lose the excess fat than other areas. And no amount of ‘targeted’ training that focuses on these areas can accelerate the rate of fat loss, which is what is commonly known as the spot reduction myth. The other main reason is an endocrine (hormonal) system that is out of balance. This happens when our body loses sensitivity to our dominant fat-storage hormone, insulin. When this happens, more of this powerful hormone is released to elicit the same effect, which is to draw glucose out of the bloodstream to either be burnt as fuel in muscles, or be stored in fat cell or around organs. This leads to an increase

in both subcutaneous fat under the skin and visceral fat – also known as organ fat or intra-abdominal fat – which encases major organs in the abdominal cavity, including the stomach, liver, intestines and kidneys. This type of fat can have serious health implications because it is a leading cause of many lifestyle diseases such as metabolic syndrome, insulin resistance, type-2 diabetes and cardiovascular disease. The combination of these two factors – excessive subcutaneous fat around the midsection and visceral fat – usual creates the bulging or pot belly that is so common today. The main cause of this situation is

insulin resistance (IR), a pathological condition in which cells fail to respond normally to insulin, which can progress into pre-diabetes and then type-2 diabetes if left unchecked. IR is usually caused by a diet heavy in sugar, processed foods and/or an overconsumption of all forms of carbohydrates. Without a more thorough breakdown of your “healthy, balanced” diet’s macronutrient ratio, it is difficult to determine if this may be the case in your specific situation. However, it is quite likely that if you were previously overweight that your insulin sensitivity may have been affected by your old eating habits and lack of exercise. Furthermore, many people like yourself who have lost significant weight and are generally healthier, continue to believe that a balanced diet means consuming a portion of carbs, fats and protein at every meal. While this isn’t necessarily incorrect, anyone who is insulin resistant could benefit from some degree of dietary carb manipulation, be it a low-carb, high-fat (LCHF) diet or other approaches such as carb cycling or carb backloading. If you adapt your diet in this manner for a few months, at the very least, and continue to train 5-6 days a week, with a greater focus on building lean muscle, you may find that you have better success in ridding yourself of that ‘spare tyre’ around your waist. Adding in some fasted cardio, ideally first thing in the morning on an empty stomach, with perhaps a cup of black coffee or a suitable fat-loss supplement, will also help to boost your efforts.

ONE FINAL POINT TO CONSIDER IS that of food intolerances or sensitivities. It may be worthwhile determining if you have any gastrointestinal issues such as IBS or ‘wheat belly’ which may be causing your tummy to bulge. This happens with conditions such as dairy, gluten or wheat intolerances, as examples, where the bowels can become blocked and/or inflamed due to an inability to digest these foods properly. If you find that you do have food intolerances or sensitivities, limiting or eliminating these foods from your diet, or adding digestive enzymes and probiotics to your diet could help to reduce the effect this condition has on your midsection. This won’t help your abs show through, but it could lead to a flatter stomach. fitness magazine reserves the right to edit any question submitted.

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JANUARY - FEBRUARY 2017 | www.fitnessmag.co.za


WHETHER YOU’RE A FITNESS ENTHUSIAST,

SERIOUS LIFTER OR WEEKEND WARRIOR, THERE ARE A FEW THINGS A GIRL SIMPLY NEEDS TO HAVE FOR EVERY TRAINING SESSION. THESE ESSENTIALS WILL HELP MAKE YOUR EXERCISE EXPERIENCE MORE EFFECTIVE AND ENJOYABLE, WHETHER YOU’RE TRAINING INSIDE OR OUTSIDE THE GYM.

5 ESSENTIALS for every gym-girl’s bag

1. ANKLE CUFFS

For use with the cable pulley machines at gym. Owning your own means no more hunting for cuffs in the weights room or swapping sweat with other gym-goers.

2. JUMP ROPE

Almost every HIIT workout makes use of this simple piece of equipment. Having your own ensures that you always have one on hand whenever it’s needed and that it’s the correct length for your height. It is also the ideal tool for an anywhere, anytime workout, even while travelling or on holiday.

3. RESISTANCE BANDS

Resistance bands are portable, inexpensive and versatile and come in a variety of lengths and strengths. Whether you need to utilise one for a stretch routine, rehabilitation or a full-body workout, this extremely handy piece of equipment makes it the perfect companion for any gym bag. Resistance bands are also available in variants that have handles, which makes them better suited for more complex workouts. E THES ING URES N W S O S EN AYS ITEM T ’S ALW E TI L A B H T ILA AVA LWAYS A EN (AND IC) WH . EM IEN HYG NEED TH YOU

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TRACK IT

4. JOURNAL OR TRACKING APP

Logging your workout is an essential task if you want to keep making progress. Log your repetitions and sets along with the weight you lifted, or keep track of the distances you did on the treadmill or bike, as well as your pace or speed and cadence. This is essential if you plan on bettering Noth your fitness and physique. in

piece g beats a of and p paper encil!

If writing down every detail of your training session isn’t your idea of effective tracking, try fitness apps like: A) Simple Workout Log: An app designed to replace your paper workout journal. www.simpleworkoutlog.com B) Strava: Effectively track running and cycling. C) Gym Hero: Fitness Log & Workout Tracker.

5. FITNESS AND ACTIVITY TRACKERS

Activity trackers are also great tools that can be used to monitor and record workout metrics such as pace, distance, calories burnt and heart rate, and most are now able to do so automatically, detecting the type of exercise you’re doing through intuitive algorithms. All you need to do then is sync the device and log on to your account to review your progress! Some of the latest releases worth checking out include: • Fitbit Charge 2 • Garmin Vivofit 3 • TomTom Touch • Fitbit Flex • Jawbone Up 2 • Garmin Vivosmart HR+ • Polar Loop 2 • Samsung Gear Fit2 • Mio Fuse • Polar A360 POWER UP

FIT TECHNOLOGY

GARMIN VIRB® ULTRA 30

The Garmin Virb® Ultra 30 is a waterproof UltraHD action camera that captures 4K/30fps video with GPS data overlays that track distance, speed and elevation. It also features

voice control, allowing users to instruct the camera to start, stop and “remember that” to capture the action hands-free and for easier editing when the action is all done. For adventures in wet conditions, the LCD touchscreen display and high-sensitivity microphone

SAMSUNG GEAR FIT2

both work through the waterproof case. Users can also live-stream their adventures online via the camera. Available at the RRP of R7,999.

This sleek, advanced sports band has an embedded GPS and a heart rate monitor that offers accurate fitness tracking, while providing instant feedback on the user’s workout.

Other features include a standalone music player and options to check and respond to text messages and get training technique advice. The GearFit2 is also dust and water resistant. Available from R3,999.

TECH JUNKY GARMIN FORERUNNER 35 This GPS-enabled running watch has built-in Garmin Elevate wrist-based heart rate technology that allows runners to monitor their heart rate 24/7 without a chest strap. The easy-to-

use Forerunner 35 tracks essential data and personal records, with pace, distance, speed and route tracked

via the built-in GPS. The device also doubles as an all-day activity tracker as it counts steps, calories and intensity minutes. Includes smartwatch functionality such as smart notifications and music control from the device. Available in four colours (black, limelight, frost blue and white) from R3,499.

Finis Inc. has launched the SwimEars® watertight acoustic earplugs. These

revolutionary earplugs are designed to let sound in and keep water out. The SwimEars® have proved successful in all elements, from icy-cold winter swells in Sweden to the tropical surf in Barbados. The earplug design helps block water, cold air, dirt and bacteria to prevent ear

P21 22

inflammation and bone growth in the ear canal – the respective causes of swimmer’s ear and surfer’s ear. The product comes with customisable pieces that fit all ear sizes. And unlike typical earplugs that block out all noise, the SwimEars® makes it easy for coaches to communicate with their athletes and doesn’t limit the awareness of swimmers in open water.

JANUARY - FEBRUARY 2017 | www.fitnessmag.co.za

SAMSUNG GEAR ICONX

Take your favourite music on the road with you with Samsung’s Gear IconX cordfree earbuds, which feature 4GB of storage in each ear.

FINIS SWIMEARS®

For more info visit www.finisinc.com

These earbuds provide a lightweight, secure and comfortable fit with three different sizes of ear-tips and wingtips. The Gear IconX earbuds are activated by simply placing them in your ears and features a built-in heart rate monitor, with voiceguided fitness training. The earbuds are IP68 certified dust and water resistant. Available from 3,499.

Check out our Fit Tech section on page 21 for the latest options!

BONUS TIP: Take two towels It goes without saying that you’re at gym to work up a sweat, but so is everyone else! So pack two towels rather than one to ensure you have one to wipe down equipment before and after use and the other ‘clean’ one to wipe the sweat from your face and body.


DISCOUNT DEALS R30OFF USN

R30OFF BIOGEN

ACTI-LIFE RAW-PRO

DIET PROTEIN

700G

900G

Offer valid from 19 December 2016 to 26 February 2017 at all Dis-Chem stores.

Offer valid from 19 December 2016 to 26 February 2017 at all Dis-Chem stores.

Coupon not valid for products already on promotion. Only one coupon per product may be redeemed.  This coupon is not exchangeable for cash. No photocopies will be accepted. Offer not valid for online purchases. In the event of disputes, Dis-Chem reserves the right of final decision.

Coupon not valid for products already on promotion. Only one coupon per product may be redeemed.  This coupon is not exchangeable for cash. No photocopies will be accepted. Offer not valid for online purchases. In the event of disputes, Dis-Chem reserves the right of final decision.

R80OFF BPI

B4 THERMOGENIC 30 CAPS

R30OFF EVOX

AMINO ENERGY

Offer valid from 19 December 2016 to 26 February 2017 at all Dis-Chem stores.

Offer valid from 19 December 2016 to 26 February 2017 at all Dis-Chem stores.

Coupon not valid for products already on promotion. Only one coupon per product may be redeemed.  This coupon is not exchangeable for cash. No photocopies will be accepted. Offer not valid for online purchases. In the event of disputes, Dis-Chem reserves the right of final decision.

Coupon not valid for products already on promotion. Only one coupon per product may be redeemed.  This coupon is not exchangeable for cash. No photocopies will be accepted. Offer not valid for online purchases. In the event of disputes, Dis-Chem reserves the right of final decision.

R30OFF BIOGEN

R40OFF USN

SLIM STICKS

B4 BURN

20’S

220G

Offer valid from 19 December 2016 to 26 February 2017 at all Dis-Chem stores.

Offer valid from 19 December 2016 to 26 February 2017 at all Dis-Chem stores.

Coupon not valid for products already on promotion. Only one coupon per product may be redeemed.  This coupon is not exchangeable for cash. No photocopies will be accepted. Offer not valid for online purchases. In the event of disputes, Dis-Chem reserves the right of final decision.

Coupon not valid for products already on promotion. Only one coupon per product may be redeemed.  This coupon is not exchangeable for cash. No photocopies will be accepted. Offer not valid for online purchases. In the event of disputes, Dis-Chem reserves the right of final decision.

R30OFF

R40OFF

USN

OPTIMUM

LEAN WHEY

AMINO STIM

465G

30 SERVINGS Offer valid from 19 December 2016 to 26 February 2017 at all Dis-Chem stores.

Offer valid from 19 December 2016 to 26 February 2017 at all Dis-Chem stores.

Coupon not valid for products already on promotion. Only one coupon per product may be redeemed.  This coupon is not exchangeable for cash. No photocopies will be accepted. Offer not valid for online purchases. In the event of disputes, Dis-Chem reserves the right of final decision.

Coupon not valid for products already on promotion. Only one coupon per product may be redeemed.  This coupon is not exchangeable for cash. No photocopies will be accepted. Offer not valid for online purchases. In the event of disputes, Dis-Chem reserves the right of final decision.

COME TO DIS-CHEM FOR ALL YOUR NUTRITIONAL NEEDS AND PROFESSIONAL ADVICE


R30OFF

DISCOUNT DEALS

BIOGEN

R30OFF USN

DIET PROTEIN

ACTI-LIFE RAW-PRO

900G

700G

Offer valid from 19 December 2016 to 26 February 2017 at all Dis-Chem stores.

Offer valid from 19 December 2016 to 26 February 2017 at all Dis-Chem stores.

Coupon not valid for products already on promotion. Only one coupon per product may be redeemed.  This coupon is not exchangeable for cash. No photocopies will be accepted. Offer not valid for online purchases. In the event of disputes, Dis-Chem reserves the right of final decision.

Coupon not valid for products already on promotion. Only one coupon per product may be redeemed.  This coupon is not exchangeable for cash. No photocopies will be accepted. Offer not valid for online purchases. In the event of disputes, Dis-Chem reserves the right of final decision.

R30OFF

R80OFF

EVOX

B4 THERMOGENIC

BPI

AMINO ENERGY

30 CAPS

Offer valid from 19 December 2016 to 26 February 2017 at all Dis-Chem stores.

Offer valid from 19 December 2016 to 26 February 2017 at all Dis-Chem stores.

Coupon not valid for products already on promotion. Only one coupon per product may be redeemed.  This coupon is not exchangeable for cash. No photocopies will be accepted. Offer not valid for online purchases. In the event of disputes, Dis-Chem reserves the right of final decision.

Coupon not valid for products already on promotion. Only one coupon per product may be redeemed.  This coupon is not exchangeable for cash. No photocopies will be accepted. Offer not valid for online purchases. In the event of disputes, Dis-Chem reserves the right of final decision.

R40OFF

R30OFF BIOGEN

USN

B4 BURN

SLIM STICKS

220G

20’S

Offer valid from 19 December 2016 to 26 February 2017 at all Dis-Chem stores.

Offer valid from 19 December 2016 to 26 February 2017 at all Dis-Chem stores.

Coupon not valid for products already on promotion. Only one coupon per product may be redeemed.  This coupon is not exchangeable for cash. No photocopies will be accepted. Offer not valid for online purchases. In the event of disputes, Dis-Chem reserves the right of final decision.

Coupon not valid for products already on promotion. Only one coupon per product may be redeemed.  This coupon is not exchangeable for cash. No photocopies will be accepted. Offer not valid for online purchases. In the event of disputes, Dis-Chem reserves the right of final decision.

R40OFF

R30OFF

OPTIMUM

USN

LEAN WHEY

AMINO STIM

465G

30 SERVINGS

Offer valid from 19 December 2016 to 26 February 2017 at all Dis-Chem stores.

Offer valid from 19 December 2016 to 26 February 2017 at all Dis-Chem stores.

Coupon not valid for products already on promotion. Only one coupon per product may be redeemed.  This coupon is not exchangeable for cash. No photocopies will be accepted. Offer not valid for online purchases. In the event of disputes, Dis-Chem reserves the right of final decision.

Coupon not valid for products already on promotion. Only one coupon per product may be redeemed.  This coupon is not exchangeable for cash. No photocopies will be accepted. Offer not valid for online purchases. In the event of disputes, Dis-Chem reserves the right of final decision.

COME TO DIS-CHEM FOR ALL YOUR NUTRITIONAL NEEDS AND PROFESSIONAL ADVICE


POWER UP

FIT TECHNOLOGY

GARMIN VIRB® ULTRA 30

The Garmin Virb® Ultra 30 is a waterproof UltraHD action camera that captures 4K/30fps video with GPS data overlays that track distance, speed and elevation. It also features

voice control, allowing users to instruct the camera to start, stop and “remember that” to capture the action hands-free and for easier editing when the action is all done. For adventures in wet conditions, the LCD touchscreen display and high-sensitivity microphone

SAMSUNG GEAR FIT2

both work through the waterproof case. Users can also live-stream their adventures online via the camera. Available at the RRP of R7,999.

This sleek, advanced sports band has an embedded GPS and a heart rate monitor that offers accurate fitness tracking, while providing instant feedback on the user’s workout.

Other features include a standalone music player and options to check and respond to text messages and get training technique advice. The GearFit2 is also dust and water resistant. Available from R3,999.

TECH JUNKY GARMIN FORERUNNER 35 This GPS-enabled running watch has built-in Garmin Elevate wrist-based heart rate technology that allows runners to monitor their heart rate 24/7 without a chest strap. The easy-to-

use Forerunner 35 tracks essential data and personal records, with pace, distance, speed and route tracked

via the built-in GPS. The device also doubles as an all-day activity tracker as it counts steps, calories and intensity minutes. Includes smartwatch functionality such as smart notifications and music control from the device. Available in four colours (black, limelight, frost blue and white) from R3,499.

Take your favourite music on the road with you with Samsung’s Gear IconX cordfree earbuds, which feature 4GB of storage in each ear.

FINIS SWIMEARS® Finis Inc. has launched the SwimEars® watertight acoustic earplugs. These

revolutionary earplugs are designed to let sound in and keep water out. The SwimEars® have proved successful in all elements, from icy-cold winter swells in Sweden to the tropical surf in Barbados. The earplug design helps block water, cold air, dirt and bacteria to prevent ear

inflammation and bone growth in the ear canal – the respective causes of swimmer’s ear and surfer’s ear. The product comes with customisable pieces that fit all ear sizes. And unlike typical earplugs that block out all noise, the SwimEars® makes it easy for coaches to communicate with their athletes and doesn’t limit the awareness of swimmers in open water.

SAMSUNG GEAR ICONX

For more info visit www.finisinc.com

These earbuds provide a lightweight, secure and comfortable fit with three different sizes of ear-tips and wingtips. The Gear IconX earbuds are activated by simply placing them in your ears and features a built-in heart rate monitor, with voiceguided fitness training. The earbuds are IP68 certified dust and water resistant. Available from 3,499.

www.fitnessmag.co.za

21


SPOIL YOURSELF

BEAUTY BAG

It’s a

Beauty and skincare must-haves this season...

chic thing

Dermaheal Renewal cream Recommended for dry, photo-aged or photodamaged skins. R949 (50ml)

Vichy Ideal Soleil Gel Vis 50

Dermaheal Ultra Renewal Cream Recommended for dry, photoaged or photo-damaged skins.

Dermaheal Cellular Repair Cream Recommended as a corrective measure for normal, dry or sensitive skin types.

TBA (50ml)

R749 (50ml)

R199 (50ml)

Vichy Ideal Soleil Sol F50+ Body Spray R260 (200ml)

MUD Facial Cleanser & Make-up Remover R720 www.mudsa.co.za

QMS Medicosmetics Sport Active Cream SPF 15 A lightly tinted day cream that works with every skin tone for an even and glowing complexion. The SPF and combo of vitamins ensures skin stays fit throughout the year. R835 (30ml)

Filorga Eyes-Absolute The ultimate six-in-one, cryo-boosted eye care formula. R1,150 (15ml)

Available in selected Edgars and Red Square stores.

La Roche-Posay Anthelios XL Cream SPF 50+ Key Ingredients include Baicalin, an antioxidant active ingredient and a patented Mexoplex® photostable filtering system for optimal protection against UV rays. R250 (50ml)

Available from Dis-Chem and Dermastore Online.

NEW YEAR SKIN RENEWAL

Revive your beauty routine in the New Year to keep your skin as healthy and firm as your muscles. 1. Hydrate: Drink at least 6–8 glasses of water a day. This helps to reduce the appearance of wrinkles and leaves skin looking and feeling fresh and healthy. 2. Eat better: Including more healthy fats in your diet will boost the strength and

22

JANUARY - FEBRUARY 2017 | www.fitnessmag.co.za

integrity of skin cells. Eating foods rich in vitamins A, C and E also promotes radiance and can help to slow the signs of ageing. 3. Supplement: Essential fatty acids and coenzyme Q10 are just two potent and beneficial supplements that

can improve the appearance of skin. 4. Sleep more: You need 7-8 hours of beauty sleep a night as this is when your body, including your skin, naturally repairs itself. 5. Establish a routine: Cleanse, exfoliate and moisturise your

skin with quality products designed for your skin-type and specific needs. 6. Get sun smart: Prevent sun damage by avoiding sun exposure wherever possible and always wear a good quality, broadspectrum sun block.


DISCOVER

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Brazilian crop top R330 Brazilian capri AR1256 R550 www.boostgymwear.co.za

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GPX Knee tight R850

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MOVEPRETTY MOVEPRETTY

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Ms Leggy ¾ Ice Cream R590

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The Pineapple T-shirt (turquoise) R395

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Got Your Back crop top R380 www.movepretty.co.za

MOVEPRETTY

Big City Life Athleisure pants (grey) R499


30-DAY CHALLENGES WHY MORE OF US SHOULD EMBRACE THIS POPULAR SELFIMPROVEMENT TREND! BY Pedro van Gaalen

T

HIRTY DAYS SEEMS TO HAVE BECOME THE NEW ‘MAGIC’ NUMBER – 30 days to master a new workout; 30 days to lose 3kg; 30 days to create a new habit or kick an old, unhealthy one. But is it, really? According to science, it’s not. On average, it takes 66 days for a new habit to feel automatic, according to a 2010 UK study published in the European Journal of Social Psychology.

26

So, if you’re buying into the marketing gimmicks of commercial 30-day challenges, stop it! They’re just trying to sell you something. However, don’t dismiss the concept out of hand... You see, while 30 days may not be the magic number needed to create life-altering habits that stick (it might also take more than 66 days), the idea of doing something consistently for 30 days in a row has its merits.

JANUARY - FEBRUARY 2017 | www.fitnessmag.co.za


SELF-IMPROVEMENT

First and foremost, if you choose to follow this approach and cut through all the marketing hype, you could emerge a better person in some small way, be it physically, mentally, intellectually, spiritually, musically, heck, even professionally (depending on the type of challenge you take on). The great thing is, anyone can do it and by stringing together 12 30-day challenges a year, and following that with 12 more, and doing that over and over again, who knows what your life will be like 10 years from now? I’m willing to bet it will be vastly different from the life you know now – richer and more fulfilling.

BREAK THE RUT

At the very least, committing to a new challenge every month has the potential to break you out of a rut and, if you're choosing wisely, can push you out of your comfort zone on a more regular basis. We've written a lot in this magazine about breaking down a large goal into smaller increments to make it more achievable and that small changes over time are also more sustainable. Take a diet overhaul as an example. As the old saying goes: “How do you eat an elephant? One bite at a time.” Well, by breaking down your diet overhaul into 12 30-day periods, you can start by making small incremental changes such as first cutting out sugar for 30 days. Next, cut out after-hours snacking for 30-days, then work on eating five smaller balanced meals each day for 30 days. By the end of six or 12 months you'd have done everything you need to follow a healthful diet – you'd have eaten the entire diet 'elephant'.

KEEP IT INTERESTING

In the context of training, it can make your weekly routine less, umm, routine. This approach also ensures that motivation levels remain high by expanding our horizons and exposing us to something new and interesting each month. This could take the form of a simple 30-day push-up or squat challenge, which normally entails performing a specified number of reps each day (if you're using an app, for example) or progressively adding a few more reps at each subsequent session. By the end of the month you should have shattered your previous best and you would have laid the platform for even greater potential in your training.

I mean, you squatted every day for a month and can now do 100 non-stop, right? So what's stopping you from building on that and working towards 100 jump squats over the next month? After that you may feel ready to give plyometrics or gymnastics a try, and a month later parkour might no longer seem like such a far-fetched idea.

“BY STRINGING TOGETHER 12 30-DAY CHALLENGES A YEAR, WHO KNOWS WHAT YOUR LIFE WILL BE LIKE 10 YEARS FROM NOW.”

“BY CONSTANTLY SETTING GOALS THAT ARE DIFFICULT BUT ACHIEVABLE, YOU ALSO BUILD A BROADER SET OF SKILLS AND CONSEQUENTLY BECOME STRONGER, WHICH MAKES YOU CAPABLE OF STRETCHING YOURSELF EVEN FURTHER.”

STRETCH GOALS

And that’s the power of continuous progression. By setting ourselves stretch targets – putting the proverbial goal posts a little further each time we achieve something – we start to build confidence, which is a trait that is often transferable to many other areas of our lives. By constantly setting goals that are difficult but achievable, you also build a broader set of skills and consequently become stronger, which makes you capable of stretching yourself even further. And that is the principle on which the 30-challenge trend should be viewed and why you should embrace this popular selfimprovement trend. You don’t need to become an expert at anything after 30 days, just a better version of your previous self in some small way. And the beauty of this philosophy is that you can do it in conjunction with your other daily activities or regular training. In the context of your regular

training, you don’t even have to stop your gym sessions and dedicate that hour each day to a 30-day pull-up challenge, for example. No, you just add it on to the end or the beginning of a session, or first thing in the morning or last thing at night. It can also be a small five, 10 or 30 minute sacrifice in your usual TV-watching time or in the car on the way to work, to do or learn something new that will enrich your life and empower and embolden you to keep making progress. What you’ll likely find is that after certain 30-day challenges, the end result will resonate with you and will become a part of your daily life. Whether that’s learning to play a musical instrument, converse in a new language, learn a new skill or simply take five minutes a day to appreciate what you have in life, all of these little things will add up to make your whole life greater than the sum of its parts.

CREATE YOUR OWN CHALLENGE

STEP 1 Set a specific goal. STEP 2 Set a start date (starting on the 1st of the month is ideal) STEP 3 Perform that task for 30 consecutive days in accordance with your goal. STEP 4 If you slip up, start again. A 30-day challenge means 30 days in a row.

SEE NEXT PAGE FOR fitness’ TOP 30-DAY CHALLENGE IDEAS! www.fitnessmag.co.za

27


fitness’ TOP 30-DAY CHALLENGE IDEAS 1 FOAM ROLLING CHALLENGE

7 JOURNAL CHALLENGE

Roll for 10 minutes every day.

Spend 30 days making notes on everything in your life, from how you slept and for how long, to what you ate, how you felt, what you drank, how you exercised, what you did during the day, your decisions and your thoughts and emotions. This will shed light on many areas of your life and may even inform your next 30-day challenge.

2 EDUCATION CHALLENGE Choose a topic (fitness related is a great start). Download an e-book or Kindle version onto your smartphone. Divide the total number of pages by 30 to set your daily reading target. Use whatever free time you have each day to read that number of pages.

3 MOBILITY CHALLENGE

Spend just 10-minutes a day performing mobility work instead of stretching. The results after 30 days should change your daily approach indefinitely.

4 NO SUGAR CHALLENGE Cut out all forms of refined or processed sugar from your diet for 30 days. That includes added sugar in manufactured foods. Hopefully, after a month you won’t ever want to include it in your diet again. BONUS TIP: 30-day no snack challenge: No snacking on anything outside your scheduled five small healthful meals each day.

5 STRAIGHT OUTTA BED CHALLENGE Roll out of bed and start exercising in whatever you way you choose for 30 days.

6 REAL FOOD CHALLENGE Eat only real, natural food that comes directly from the ground or an animal. Avoid anything that has more than five ingredients, has been processed, manufactured or comes in a box.

“YOU’LL LIKELY FIND THAT AFTER CERTAIN 30-DAY CHALLENGES, THE END RESULT WILL RESONATE WITH YOU AND WILL BECOME A PART OF YOUR DAILY LIFE. ALL OF THESE LITTLE THINGS WILL ADD UP TO MAKE YOUR WHOLE LIFE GREATER THAN THE SUM OF ITS PARTS.”

28

JANUARY - FEBRUARY 2017 | www.fitnessmag.co.za

8 SQUAT +1 CHALLENGE On day 1, perform as many squats as you can in one set. Add one extra rep (either bodyweight or loaded squats) to that total on each subsequent day.

“The results after 30 days should change your daily approach indefinitely”

9 YOGA CHALLENGE Jump onto YouTube and follow a different 30-minute yoga workout each day. The changes to mind, body and spirit should leave a lasting difference in your life.

“YOGA IS A GREAT STRAIGHT OUTTA BED CHALLENGE.”

10 HEALTHY COOKING CHALLENGE Find 30 interesting healthful recipes and try one every day for 30 days. There should be a few that find their way into your normal eating plan thereafter.

11 WILLPOWER CHALLENGE Train your willpower by making a commitment, be it abstaining or performing a simple task each day for 30 days. Any subsequent need to practise some degree of willpower will become that much easier.

12 GRATITUDE CHALLENGE Take a few minutes each day to think about and write down one thing you’re grateful for each day. After 30 days you’ll realise just how good your life really is, despite its challenges and all the other things that affect us in daily life.


Making your comeback after the festive season is victory in itself. With a range of advanced nutrients and supplements to help you smash your goals; getting back on track is easier than you think.

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FUEL UP

FIT PREGNANCY WRITTEN BY Giorgina Slotar, Clinical Nutritionist (Intl. Grad. Dip. Clinical Nutrition, Australia), pre- and post-natal exercise specialist (American Fitness Professionals Association), Weight Management Specialist (AFPA), and qualified personal trainer (HFPA) | www.tru-living.com PHOTOGRAPHY BY Catherine Basson

10

TIPS TO KEEP MOMS ON THE FIT & HEALTHY SIDE

KEEPING FIT AND HEALTHY CAN SEEM LIKE AN OVERWHELMING COMMITMENT AS A MOM, ESPECIALLY WHEN ALL YOU REALLY WANT TO DO WITH YOUR SPARE TIME IS DRINK A WARM CUP OF COFFEE AND SIT PEACEFULLY FOR FIVE MINUTES. HOWEVER, THERE ARE A FEW SIMPLE STEPS WE CAN ALL TAKE TO SIMPLIFY OUR TIME, GET FIT AND STAY HEALTHY – AND ALL WITH YOUR KIDS!

30

JANUARY - FEBRUARY 2017 | www.fitnessmag.co.za

1. DON’T FORGET TO EAT This is one of the most common mistakes moms make. Why? Because being a mom is busy business. Before you know it, it’s 4pm and your blood sugar has plummeted. It is very important to

2. MEAL PREP! MEAL PREP! MEAL PREP!

remember to eat throughout the day to keep your metabolism active and healthy and prevent cravings for sugary and refined carb-riddled rubbish when the late-afternoon slump hits.

This is another important consideration that follows on from point #1: Preparing batches of healthy meals that are readily available will ensure that you always have something healthful to eat. Batch cooking and freezing can also be your best friend when it comes to using your available time wisely and to ensure you always have a healthy meal on hand.

3. MAKE FOOD A FAMILY AFFAIR

Cooking meals that are both healthful and are enjoyed by the whole family will prevent the need to cook different meals for you and your little ones. This will reduce meal times and ensures everyone follows a healthy eating plan.


“TAKING CARE OF YOURSELF IS PART OF TAKING CARE OF YOUR KIDS.”

4. PLAN YOUR WEEKLY MEALS AND SHOP FOR THEM ON THE WEEKEND This will prepare you and the family for a nourishing and balanced week ahead without the mid-week ‘oops, I forgot to

shop and there is nothing in the fridge’ scenario, which normally ends in a call to your nearest take-out joint.

5. DON’T FINISH YOUR CHILDREN’S LEFTOVERS This is a common mistake that many moms make. Either you are eating your children’s food on top of what you just ate, or you end up only eating their leftover scraps to avoid making yourself something (balanced) to eat. Either situation is not ideal. Instead of finishing what’s on your children’s plate or in their

lunchbox, salvage what you can, repackage it and keep it in the fridge for them to eat at a later stage. This could also serve as an opportunity to educate them about not wasting food and finishing what has been prepared for them, which creates healthy eating habits and a positive attitude toward future food consumption.

6. ALWAYS MAKE A LITTLE EXTRA AT DINNER TIME This will ensure that you have a ready-made and healthful meal waiting for you in the fridge for the following day, whether you pack it for work or grab it between house chores. After all, the last thing any

mom feels like doing is dirtying more kitchen goods to prepare another meal for herself. This also guarantees that you won’t skip meals or won’t grab an ‘okay-ish’ snack from the grocery aisle.

7. INVOLVE YOUR CHILDREN IN YOUR EXERCISE

As a mom, there are going to be those days when you won’t have an hour or so to dedicate to yourself or to your training. Use these days to involve your children in a bit of exercise, be it taking the dog for a walk, kicking a soccer ball around, using their jungle gym as a boot camp, or even using them to add some resistance to a full-body workout. This keeps you fit and tires them out, which is a winning formula in any mom’s book!

GET YOUR 3-DAY TRU LIVING PREGNANCY MEAL PLAN For all recipes please visit www.tru-living.com

8. SCHEDULE EXERCISE INTO YOUR DAILY ‘TO-DO’ LIST

Don’t view exercise as an added bonus to your day. Schedule time for it on your to-do list or in your diary, even if it’s just for 3–5 days per week.

9. PLAN YOUR EXERCISE ROUTINE AHEAD OF TIME

Once you’ve pencilled in your workout, don’t forget to think about what you’ll actually do once you get to the gym. This way you’ll get the most value from the limited and precious time that you get as a busy mom. Plus, having a plan always makes you feel better prepared.

10. DOWNLOAD A GOOD PLAYLIST

There is nothing like music to get you moving. Once you have planned your workout, make sure you have the right beats to push you through your workout and to leave you with an extra spring in your step as you head back home.

For more information on how to nourish a healthy pregnancy, please visit www.tru-living.com to stay updated on the launch of Giorgina’s first published e-book ‘Nourishing a Healthy Pregnancy’.

GET IN TOUCH WITH GIORGINA: w

@live_tru TRU Living www.tru-living .com

www.fitnessmag.co.za

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FACE OF FITNESS

2016 COVER MODEL SEARCH The call came on 31 October. It was the call that Karien van der Wal, Louise du Preez, Nastassia Lamont, Sarah Jane Glover, Shelby Jessica Neves and Victoria Sethabela had been hoping and patiently waiting for. It meant they had made the cut!

They were finalists in the 2016 USN Face of Fitness cover model search competition!

AND THE WINNER IS... THE PROCESS

To reach that point all the ladies first had to make it through three selection rounds: Round 1: The top 32 were selected from over 211 top quality entries. Round 2: Online voting for the top 32 opened for 2 weeks. The public – friends, family, fitness readers and the public at large – and the USN and fitness magazine judging panel had the final say as to who would make it to the top 12. Round 3: Face-to-face interviews with representatives from USN and fitness magazine. Having successfully navigated each round, the top six were selected and invited to attend the full-day photo shoot in Johannesburg on 11 November. All the finalists were flown to Johannesburg on Thursday, 10 November, ahead of the shoot, for a pay of pampering.

THE EXPERIENCE

The girls were spoilt from the moment they were collected at the airport. A day of spray tans, food fit for fitness models and a lazy afternoon at the The Fairway Hotel, Spa & Golf Resort situated on the Randpark Golf Course all culminated in some fine dining and a night out with the USN and fitness magazine teams, at a swanky dinner. Then, when Friday dawned, it was an early start for the girls as they fought Jo’burg morning traffic to get to the Light Station Studio in Bryanston. Their day in the limelight had finally arrived.

Cover photography by Ivok Studio www.facebook.com/ivokstudiopage Styling by Dyllan Morais from Artistry by Dyllan and Tracey Byrne. Hair by Hollywood Hair PTA

SELECTING OUR WINNER

As always, the winner was selected based on the strength of her performance at the shoot, the quality of her photos, her physique, personality and attitude. When all was said and done for yet another year, the judges decided that the girl who best epitomises the fitness look and lifestyle with her toned and shapely physique, her healthy outlook on life, her passion and dedication to healthy eating and exercise, her outgoing and bubbly personality and her positive attitude, which all shone through on the day of the shoot, was Shelby. She now officially begins her reign as a USN brand ambassador and a bona fide fitness cover model.

THE SPRINGBOARD TO A CAREER AS A FITNESS MODEL AND AMBASSADOR Over the past 11 years, this popular cover model search has continually uncovered local talent and provided a platform for many aspirant ladies to go on to become well-known and respected personalities in the health and fitness industry. JAN 2016 ALRIETA DE WET

JAN 2015 LARA ANN BESTER

JAN 2014 MELLISSA NICHOLSON

JAN 2013 SANDRA JOUBERT


#USNFaceOfFitness2016

the winner SHELBY JESSICA NEVES

Age: 21 Hometown: Port Elizabeth Occupation: Studying towards a degree in teaching @shelbyjessicaneves Shelby Neves

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aving battled with her own feelings of hopelessness when she first started on her health and fitness journey, Shelby now wants to share with others the lessons she has learnt along the way. “I hope to motivate all those ladies who think that it’s impossible to get the body they want. I know what that feels like because that was once me, but with hard work and determination I did it and so can they,” she believes. According to Shelby, the most important nutritional guidelines to achieve your goal is to eat sufficient small meals throughout the day to maintain blood sugar levels and have the energy required to train at the correct intensity. “As highly active individuals this is extremely important. I therefore focus my meals around protein and veg, but I never cut carbs completely. Your body needs them, but you need to focus on healthy options. However, I do believe that you need carbs at specific times and therefore don’t need to eat them at every meal.” To supplement her healthy approach to eating, Shelby says she uses USN whey protein after workouts and includes additional vitamin C. Shelby says that she entered the cover model search primarily for the association with USN. “It’s been my dream to be sponsored by USN. I actually sent them a proposal before I entered requesting

information on what one needs to do to secure a sponsorship. I just love USN products and felt like this was a great opportunity to realise my ambition.” Having only recently entered the fitness industry, Shelby feels that making it to the final six was a massive achievement. “I hope to use the experience as an opportunity to help guide and educate other people and show them what is possible if you put your mind to it. I also hope to use it to further my career in the industry as I work towards one day becoming a well-known Fitness Bikini athlete and achieve the body I’ve always dreamed of,” she concludes.

DRESSED BY:

Active wear by Boost Gymwear Bikini by Banana Moon

SHELBY SAYS: Getting motivated can be easy but staying motivated is the challenge. I find that seeing results and keeping my goal in mind gives me the drive to carry on. Shelby has her own skinny-to-fit transformation success story.

“I hope to use the experience as an opportunity to help guide and educate other people and show them what is possible if you put your mind to it."


KARIEN VAN DER WAL Age: 38 Hometown: Middelburg, Mpumalanga Occupation: Personal trainer and owner of M.X.T. Women’s Bootcamp @karienvanderwal karien.bootcamp

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arien is a seasoned Fitness Bikini competitor, having competed in and won a number of shows in the IFBB over the past four years. Her highlight has undoubtedly been her 3rd place in the Masters Women Fitness Bikini division at the prestigious Arnold Classic Africa last year. She is also a fitness professional, running her M.X.T. Women’s Bootcamp and personal training business in Middelburg. “I’ve been competing in bodybuilding shows since 2013. I really enjoy them and they help me focus on keeping my body in shape all year round. This is important because I feel that my many clients look up to me and I therefore need to set an example for them.” Karien’s bootcamp classes are a highlight for her each week as they help motivate her clients and ensures she gets her own cardio in. ”I love exercising with my bootcamp ladies as I not only want to look fit but also want to be healthy,” she says. “I do my heavier weight training at our local Virgin Active.” When she’s not with clients or at gym, you’ll find her in the kitchen or with family doing Jeep Warrior races or Park runs. “I love cooking healthy meals and experimenting with new recipes using different foods and ingredients. I

DRESSED BY:

Active wear by Liquid Salt Activewear Bikini by Banana Moon

also do a bit of painting when I get time for it, and love reading about nutrition and supplements, too,” she adds. Karien says she entered the cover model search competition because she has lots of clients who look up to her and others follow her online and this was the ideal platform to help inspire them even more. “I also love this industry and want to get more involved in any way that I can.” As someone who believes in the benefits of using the right supplements, she has also empowered herself through selfstudy and the experience she has gained through her business, with the knowledge needed to help others incorporate these products into a new healthy lifestyle. “For example, I love using whey as it’s so versatile. I have some in my smoothies every morning for breakfast and include it in other recipes like pancakes or various forms of baking.”

KARIEN SAYS:

Photo by Soulby Jackson

FOR A GOAL TO BE EFFECTIVE, IT MUST BE SPECIFIC, AND MORE IMPORTANT, HAVE A DEADLINE. BE GOAL-DRIVEN! “I want to squat heavy” is a lousy goal. “I want to squat 150kg” is better, but “I want to squat 200kg in 16 weeks” is best of all.

Karien’s competitive achievements:

2013 Miss SA Xtreme — 1st Fitness Bikini 2014: NABBA — 2nd Ladies Open Bikini Mpumalanga Provincials — 1st Fitness Bikini

IFBB SA Nationals — 4th Fitness Bikini Miss SA Xtreme — 1st Fitness Bikini IFBB Olympia SA — 4th Bikini Model search

IFBB H&H Classic — 4th Fitness Bikini 2015 IFBB SA Nationals — 6th Fitness Bikini 2016 IFBB Mpumalanga Provincials — 1st Fitness Bikini Arnold Classic Africa — 3rd Fitness Bikini


LOUISE DU PREEZ Age: 25 Hometown: Tzaneen Occupation: Self-employed, accounting @louisedp7 Louise du Preez

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s an avid reader of fitness magazine, Louise saw the competition as the perfect opportunity to appear in (or on the cover) of her fave mag. “I also love USN products and felt it would be a huge honour to be sponsored by a brand that is already an integral part of my life.” It is also Louise’s dream to build on her fledgling career in the fitness industry and inspire other women. “I want people to know that success in this industry comes down to a positive mindset and being healthy, and that it’s not all about dieting.” Through her involvement in the industry, she wants to help women feel comfortable with who they are and remind them that everyone is unique. “I want to inspire and teach other women that they can achieve their dream body or goal weight and still be healthy. However, I don’t want them to aspire to look like me. I want to inspire women to be the best they can be in their own right by showing them how to be their best. And I felt that the USN Face of Fitness was the perfect platform for me

to achieve all of these goals.” Having got a taste for the competitive scene in 2016, Louise also has big plans for that aspect of her career. “I want to participate in many more fitness competitions, with the main goal of achieving my pro card in the WBFF.” When she is not in the gym working hard towards this goal, Louise loves staying active by going horse riding. “I love horses and do endurance racing.” She also enjoys spending quality time with her husband and loves Googling healthy recipes and trying new foods. “In terms of sticking to a healthy diet, I try to make better food choices every day by not restricting my diet. I try to find a balance and do this by substituting unhealthy ingredients with healthier alternatives so that I don’t feel deprived,” she shares. “I also believe that it is important to not eat too much and to ensure that the majority of your diet consists of healthy, natural foods.”

The experience of being Face of Fitness finalists has forged a lasting friendship between all the ladies. For the first year ever, all of the top 6 finalists are active bikini and fitness competitors.

Photo by Doc Ajay Johnson film & video

LOUISE SAYS: "What keeps me motivated is looking back at my progress photos, it makes me realise that my long hours of hard work are paying off and it makes me excited to just go for more! PS: Never compare yourself to anyone else. Be your own competition because you are unique and no one can ever look the same!"

Louise’s competitive achievements: 2016 Rossi Extravaganza—1st Fitness division 2016 Rossi Extravaganza —2nd Cover Model division 2016 WBFF— 4th Fitness division 2016 WBFF — 9th Cover Model division

DRESSED BY:

Active wear by Boost Gymwear Bikini by Million Mama


NASTASSIA LAMONT Age: 35 Hometown: Richards Bay Occupation: Recruitment business developer @nastassia_lamont_btd_athlete nastassia.lamont

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DRESSED BY:

Photo by Daryl Visser

Active wear by Liquid Salt Activewear Bikini by Million Mama

NASTASSIA SAYS: Never give up on your dreams just because of the time it will take to accomplish it. The time will pass away. Have hope and be strong. Laugh loud and play hard. Live in the moment and smile often. Dream big and remember you are loved.

astassia’s fitness journey began after the birth of her second child in 2010. She was overweight and decided she needed a change. With the help of information supplied in the USN Body Makeover starter pack, along with the products, she lost 11kg in four months, and hasn’t looked back. “Since then my journey to becoming fit and conditioning my body hasn’t ended. In 2013 I was approached by a friend who suggested that I enter a Fitness Bikini competition. I decided to give it a shot and hired an online coach to help me prep for my first competition in 2014.” Unfortunately, a week before her first show, Nastassia almost lost her leg due to a spider bite. “This obviously put my plans of competing on the back-burner for a while, but I eventually gave it another go, competing at the WBFF Spectacular in June last year,” she explains. Following her performance she was offered an online coaching sponsorship from Born to Dominate to assist her in prepping for various other competitions, with the main aim of working towards stepping on stage at the WBFF Pro Am in April 2017. “I have been using competitions to build my portfolio and my reputation in the industry as I hope to one day own my own business in personal training and lifestyle fitness coaching. I plan to accommodate various clients, but would like to specialise in helping overweight children and teenagers to regain control of their physical development.” Nastassia also felt that the USN Face of Fitness was an ideal opportunity to continue building her profile in the industry. “My ultimate goal is to inspire and guide

Nastassia’s competitive achievements:

2016 Nabba KZN Provincials — 5th Bikini Fitness division.

other women my age, most of whom run a household, look after a family and still have to manage a full-time job. I want to teach them that there are no excuses to why they cannot maintain a healthy, balanced lifestyle by being fit and eating right. I also believe that children watch and learn from their parents every day, so being fit and healthy starts with us. We pass down so many unhealthy habits and our children end up dealing with repercussions, be it obesity or anorexia.” Nastassia says she implements these same principles at home, including her two young children (aged 6 and 10) in the food prep and baking she does. “I love to bake with my children at least three times a week, making them healthy and fun treats for their school snack packs. On weekends when the weather requires them to be indoors, we make sweet treats as a fun cheat for sticking to healthier weekly meal plans. Our fave recipe to beat the ‘hangries’ are Rice Krispie treats. We mix Rice Krispies with coconut oil and our favourite USN whey flavour – there are so many amazing options! – and spread the mix into cupcake holders and freeze them. These are our ultimate treats.” Nastassia says that she also includes whey in other meals, particularly breakfast by mixing it in with oats. “I prefer using this as my morning protein source instead of egg whites. It is a great way to make it a tastier breakfast. It is such a versatile ingredient in so many recipes.” The other supplements that Nastassia says she can’t go without are CLA and BCAAs. When she finds a bit of spare time, which is seldom as a full-time businesswoman and dedicated mother, she tries to indulge her passion for art. “On the rare occasion I enjoy portrait and landscape painting of all genres.”

2016 Nabba/ WFF SA Championships

Completed 3 Jeep Warrior races — 1 Commando (10km and 20 obstacles) and 2 Black Ops (18km and 30 obstacles).


SARAH JANE GLOVER

Age: 27 Hometown: Ballito Occupation: Biokineticist @sarahjaneglover sarahjaneglover

Be better than the person you were yesterday, even if it’s just in some small way.

arah tries to always “live the fitness lifestyle” by constantly making choices that are clean, healthy and wholesome for her body and mind. From the foods and supplements she chooses, to the daily exercise goals she sets herself, she tirelessly toils to better herself every day. “My ultimate fitness-related goal is to be the epitome of health and fitness to show everyone out there that competing in a bodybuilding competition or signing up for a 12-week challenge isn’t the only way to feel healthy and fit or get that beach body,” she explains. “I therefore choose to focus on building and nourishing a body that I can be proud of; a body that gives me confidence and makes me feel content in my own skin.” In this regard, Sarah says that she tries to be better than the person she was yesterday, even if it’s just in some small way. “I’m completely addicted to bettering myself and to building a leaner and stronger physique that still retains its femininity.” To help her achieve this, her average diet consists of good carbs, which she eats only after her morning cardio sessions, along with clean sources of protein and healthy fats. “I have tried to reduce my carb intake, but it didn’t yield the results that many people believe it will. My usual meal generally always includes a source of protein, such as fish, chicken or eggs – I’m not too fussed about it as long as it’s healthy. Dinner is always a serving of protein and

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some veg. In the evening I make a delicious dessert from frozen berries that I blend with some whey. It’s my evening treat.” In terms of supplementation, Sarah uses a pre-workout before her weight training sessions, which usually happen midmorning, and always eats oats with whey directly after. The main reason Sarah entered the cover model search was to share her approach and beliefs. “I saw the competition as a way for me to demonstrate to my clients, family and friends, and others that I practise what I preach. The main message that I want to communicate to everyone is that changing your mindset about healthy living and exercise can be life-changing and will open your eyes to a whole new world. I see this as an opportunity to get my voice heard, get my message out there and have my passion for healthy living noticed.” Her best piece of advice is to get a plan, preferably from a qualified professional who you pay for their advice, and then commit and stick to it. “You pay them for that advice, so trust the process.” When Sarah is not in the gym, she prefers to be outdoors, either looking for new adventures along the coast or enjoying quality time with friends or with her family in the midlands. She is also an avid reader and loves creating and baking clean and healthy treats with wholesome ingredients. In terms of her physical goals, she would like to compete in a Jeep Warrior race again and has her sights set on the 2017 Two Oceans half marathon.

DRESSED BY: Active wear by Boost Gymwear Bikini by Million Mama

Sarah’s top achievement: 2014 Jeep Warrior race — 3rd Black Ops Elite race

SARAH SAYS:

"Since my day starts at 3:45am and can vary when it ends it’s so important that I plan and prep my meals the night before. That way I’m fuelled throughout the day to deal with clients, have the energy to train and of course can really benefit from the training I do."

MY DAY CONSISTS OF 6 MEALS: The day starts with fasted cardio followed by Meal 1: Good quality carbohydrates and protein Meal 2: Lean protein, veg and healthy fats Meal 3: Pre-workout meal of clean carbs and protein Meal 4: Post-workout meal of clean carbs and protein Meal 5: Protein and veg Meal 6: Protein Remember, your body requires all the good macros for optimal functioning and, of course, the right foods to build a lean, strong and healthy body.

The top 6 finalists received clothing, beauty and apparel hampers worth R16,000!


VICTORIA SETHABELA Age: 25 Hometown: Sebokeng, Vereeniging Occupation: Personal trainer @_toria717 VickySethabela

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orking as a personal trainer has shown Victoria just how much impact one can have on the lives of others. “My aim is to therefore look and feel the best I can and this inspires others,” she explains. This means that Victoria trains twice a day – in the morning and the afternoon – at the Virgin Active Just Gym in Vanderbijlpark, and also competes in IFBB Bikini contests. “It’s when other people notice the work and effort that I’m putting in and the results this can achieve that they become inspired to also do something. It is because of this that I never lack the motivation to push harder because I constantly aspire to inspire!” Her suggested approach to training for most women is to do a lot of high-intensity cardio combined with weight training. “I like to keep the reps high and have fun. And don’t forget the strict eating!” She hopes to extend her reach by furthering her career in the industry, using this competition as a platform. As a highly active individual who achieved provincial colours for gymnastics, and is now a gymnastics coach, and who also played hockey during her days at varsity, Victoria believes she has the credentials needed to inspire and motivate others. “And isn’t that everything a brand ambassador should be?” When she is not in the gym or playing hockey, Victoria loves nothing more than to spend time with her loved ones or to go on random road trips with her friends. DRESSED BY: Active wear by Lorna Jane Bikini by Banana Moon

VICKY SAYS: If there’s one thing I enjoy about what I do, it is seeing my fellow female athletes succeed. Yes, I’m also about girl power! These pics are from the IFBB Summer Super Bodies... There wasn't a single dull moment on stage and behind the scenes with these awesome ladies

around. Thank you for being so amazing and making it so easy to compete with you. Shout out to every beautiful soul in this pic. @gymjunkiejones @shmitz26 @quenitab, @chabalalatsholofelo.


FACE OF FITNESS

2016 COVER MODEL SEARCH

ALRIETA’S REIGN AS THE FACE OF FITNESS

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BIGGER PRIZES

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A TOTAL PRIZE VALUE OF OVER

R100,000!

helby has earned the right to call herself a fitness magazine cover model, by appearing on the front of the January/February 2017 issue. That also signifies the start of her oneyear sponsorship contract with USN as a brand ambassador. This includes a USN sponsorship valued at R70,000 which consists of a R20,000 cash prize, a USN product sponsorship valued at R20,000, and an all-expenses-paid USN experience to represent the brand at one of the many health, fitness and sporting events that the company is involved in, valued at R30,000. Leaders in fitness education, Trifocus Fitness Academy will also be sponsoring her with a locally and internationally

accredited Personal Training Certification valued at R25,000 (or the option of a variety of online courses to the same value). Shelby also receives R5,000 worth of beauty and clothing vouchers. She will also be included in various photo shoots and workout features with fitness magazine throughout the remainder of the year, which will help to boost her profile and launch her career in the industry as a model, spokesperson and fitness celebrity. Each of the runners-up receive an online course from Trifocus Fitness Academy valued at R7,500. That equates to a record total prize value of R100,000 for the 2016 competition.

SPONSORS

o find out what lies in store for Shelby as her reign as the Face of Fitness, we caught up with 2015 winner, Alrieta de Wet to find out what she has been up to: “Since I won the 2015 USN Face of Fitness cover model search I have had the opportunity to grow my personal brand, and that of USN by appearing in a number of adverts. I’ve done a number of photo shoots, including the USN campaign shoots where I had the opportunity to meet and learn from amazing international athletes and fellow USN ambassadors, William

Bonac and Ryan Terry. I also attended numerous promotional events, representing the USN brand, such as athlete seminars, expos, sporting events and competitions. I have continued to compete, and was proud to receive my WBFF Pro card at an event where USN was the title sponsor. In addition, I’ve done a number of workout shoots with fitness magazine, which were published throughout the year. During this time I have also grown my business as a personal trainer, homeexercise specialist and group trainer.”

CHECK OUT EXCLUSIVE BEHINDTHE-SCENES FOOTAGE FROM THE PHOTO SHOOT ON OUR YOUTUBE CHANNEL AND ON SOCIAL MEDIA... WWW.YOUTUBE.COM/FITNESSMAGAZINESA

Overnight accommodation at the Fairway Hotel Spa & Golf Resort

BEAUTY & STYLING

FITNESS APPAREL & BIKINIS

All our finalists receive gift hampers from all the fitness and bikini sponsors.


GET MOVING

FITNESS NEWS

26% s THE DEGREE TO WHICH CYCLING OR WALKING BRISKLY FOR 150 MINUTES EACH WEEK CUTS THE RISK OF DEVELOPING TYPE 2 DIABETES, ACCORDING TO RESULTS FROM A COLLABORATIVE STUDY BETWEEN THE UNIVERSITY COLLEGE LONDON AND THE UNIVERSITY OF CAMBRIDGE, WHICH ANALYSED 23 STUDIES FROM THE US, ASIA, AUSTRALIA, AND EUROPE, ENCOMPASSING DATA FROM MORE THAN 1 MILLION PEOPLE. THE RESEARCHERS ALSO DETERMINED THAT INDIVIDUALS WHO EXCEEDED THE 150 MINUTE RECOMMENDATION SAW THE GREATEST BENEFITS.

$34 BILLION THE PREDICTED VALUE OF THE WEARABLE THE PREDICTED VALUE OFTECH INDUSTRY BY 2020.BY 2020. WEARABLE TECH INDUSTRY

TRAINING EXERCISE LOWERS EFFECTS OF STRESS Following a study that looked at 200 Swedish workers and assessed their stress levels using the Nordic Questionnaire for Psychological and Social Factors at Work, researchers found that

people who were more stressed had higher levels of risk factors linked to heart disease, but that those who were fit were less likely to exhibit these risk factors. They concluded that

EXERCISE BOOSTS CREATIVITY

According to neuroscientist Wendy Suzuki, author of “Healthy Brain, Happy Life,” there is some evidence to support the idea that exercise can make us more creative. Exercise, especially aerobic workouts such as running, stimulates the release of a hormone called Brain Derived Neurotrophic Factor (BDNF), which encourages the growth of new brain cells in the hippocampus, a region of the brain tasked with long-term memory. However, Suzuki suggests that this effect also plays a role in helping people “imagine new situations” as the ability to imagine the future and to think creatively also depends on this region of the brain.

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JANUARY - FEBRUARY 2017 | www.fitnessmag.co.za

exercise may act as a buffer against some of the health risks associated with excess work and life stress. The report was published in the journal Medicine and Science in Sports and Exercise.

EXERCISE BOOSTS COGNITION

“DON’T WISH FOR IT, WORK FOR IT.”

Most research on the beneficial effects that exercise can have on brain health focuses on its ability to slow cognitive decline, dementia, Alzheimer’s disease and memory loss. In contrast, a study recently published in the Journal of the American Geriatrics Society suggests that exercise can also boost brain function, not just slow the decline in function. The research conducted at the University of Sydney, Australia, studied people aged 55 to 86 and found that the 100 participants in this study who all had mild memory and cognitive impairment significantly improved their mental functioning after six months of supervised weight training at a high intensity, twice a week. These effects were still measurable a year after the weight sessions ended.


REGISTRATIONS 2017 NOW OPEN!

POOR EXERCISE MOTIVATION IN YOUR GENES? Researchers from the University of Georgia studied the exercise habits of 3,000 adults and observed their cerebral response to exercise.

They found that those who had trouble sticking to an exercise routine have a genetic variation that affects the way their brain cells bind with dopamine, the neurotransmitter responsible for making you feel pleasure and reward. “Variation in genes for dopamine receptors, as well as some other neural signalling genes, help explain why about 25 percent of the participants drop out of exercise or don’t exercise at the recommended amount,” lead researcher Rodney Dishman, PhD, a professor of kinesiology at the University of Georgia, was quoted as saying. The research team suggest that these

genes may help explain why some people have a natural urge to be active, while others don’t, he added. The research findings were presented at a meeting of the American Physiological Society.

ACSM PREDICTS TOP TRENDS FOR 2017

The American College of Sports Medicine (ACSM) released the results of its 11th annual survey, which polls more than 1,800 health and fitness professionals worldwide to determine the top health and fitness trends for the year ahead. For the second year in a row, wearable tech was the top trend. 1. Wearable technology 2. Body weight training 3. High-intensity interval training (HIIT) 4. Educated and experienced fitness professionals 5. Strength training 6. Group training 7. Exercise is medicine 8. Yoga 9. Personal training 10. Exercise and weight loss 11. Fitness programmes for older adults 12. Functional fitness 13. Outdoor activities 14. Group personal training 15. Wellness coaching 16. Worksite health promotion 17. Smartphone exercise apps 18. Outcome measurements 19. Circuit training 20. Flexibility and mobility rollers

THE LASSIE EFFECT

A 2011 study determined that dog owners who regularly walked their pets not only benefit from the extra activity, but were also more likely to still get their additional recommended amount of moderate or vigorous exercise than nonowners. On average, they spent 30 minutes a week more on exercise and around 30 percent met the criteria for the amount of recommended weekly moderate exercise. A group of scientists at the University of Liverpool in the United Kingdom, led by Dr. Carri Westgarth, have since published research (in 2015) that supports the connection between dog ownership and exercise. In addition, the research team determined the factors that affect a dog owner’s probability of dog-walking, which they termed the “Lassie Effect”. These include how a specific dog encourages you to walk more and what type of dog or beliefs motivate someone to walk them in the first place. These were a big loveable breed that a single person in a family took ownership of and the belief that a walk can calm down a dog’s barking while keeping them healthy.

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WHERE SCIENCE & PASSION FOR FITNESS MEET

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Why wait? Register – NOW! Tel: +27 11 463 5329 | Fax: 086 552 0533 e-mail: info@fitpro.co.za Institute of Fitness Professionals fitpro_institute FitPro_SA


TRAINING

LIVE STRONG

STRONG FIRST

THE MOST UNDERRATED AND OFTEN NEGLECTED PRINCIPLE OF EXERCISE IS THE DEVELOPMENT OF STRENGTH, PARTICULARLY AMONG WOMEN.

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trength is the mythical crystal slipper of the world of weight loss, fitness and athleticism. On a daily basis I’m confronted by women who perceive strength training as a ‘system’ aimed at might, mane and brawn. As far as most women are concerned, this form of ‘exercise’ is reserved for elite-level bison wrestling and is all too often deemed unnecessary in the world of general fitness and weight loss. BY Lil Bianchi, strength and conditioning coach and founder of OTG Athletic

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IMAGE BY GIANCARLO BIANCHI PHOTOGRAPHY

his mindset that pervades our ranks means I have ladies who enter my gym with trepidation, filled with fear that following my philosophies and approach to exercise will have their tank tops busting at the seams. The reality of the situation is that in order to successfully attack one’s goals, whether they be weight loss, fitness or improved sports performance,

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the base of your training must be strength. Yes, in order to be lean, fit, fast, explosive or just fit into your skinny jeans, you need to get strong first. Strength is the ABC of physical education. A solid foundation of strength will allow for better outcomes, whatever your physical goal is. To build the infrastructure of an effective and efficient ‘machine’ that burns fat at an accelerated rate and also improve your ability to train intensely, you need to build a substructure. In this regard, the human body’s base of performance is dependent on your strength and power output. The more force you can exert, the better your body can execute a task. As mentioned in previous articles, strength is a skill and the more you practise your skill, the closer you get to perfection. Lil Bianchi Kimble, head coach Triathletes, & owner of OTG Athletic. cyclists, runners, World Champion powerlifter, deadlift world record holder canoeists, and addict of defying the fighters, surfers, human condition. swimmers, in

JANUARY - FEBRUARY 2017 | www.fitnessmag.co.za

fact any type of athlete, will improve their ability to perform by being strong. As Senior Russian Kettlebell Instructor and elite athlete Mark Reifkind quite simply stated: “Strength fixes everything”. This does not mean that all athletes need to build incredible strength, but rather that whatever your physical goal is, being strong first is crucial. In order to move forward and develop power, endurance, speed and fitness, you require a certain amount of tonicity and tension. There are some simple rules I live and coach by when incorporating an effective strength programme into the routines of my athletes, housewives and weekend warriors.

While I’m not going to discuss a plan, nor deliberate over rep ranges, sets and intensity, I will offer you this advice:

FOLLOW THESE SIMPLE RULES AND GET BETTER AT LIFE.

Rule #1: Don’t over complicate your workouts. Keep it simple because simple works. Stick to the basics. Leave the fancy gadgets and elaborate complexes to the girl in the neon headband doing one legged squats on the Bosu ball. At OTG we have a motto we adopted from renowned fitness coach Eric Bach: “Success lies in the ruthless execution of the basics”. Rule #2: Choose exercises that target compound movements over isolation exercises. During training you want to transfer power through more than one joint. This will not only build solid muscle, but also reinforces ligaments and joints while fortifying connective tissue and building strength through multiple planes. This develops overall strength over size. Rule #3: Improve on weaknesses to build new strengths. Ensure your training is effective and focus on your weaknesses. Hone in on everything you ‘suck’ at. Rule #4: Get specific. As an athlete, regardless of your sport, you need to focus on movements that target your movements and that mimic your flow. A fighter’s power comes from the ground up – a punch is pulled from the ground and exerted from the hips. Athletes should therefore target movements rather than muscles. Rule #5: There is no such thing as overtraining. There is only under-recovery. Make time for recovery or make time for failing. Simple! Rule #6: Watch what everyone else is doing and do the complete opposite. There are far too many ‘experts’ out there today and nowhere near enough authority. Rule #7: Get strong first

A good relationship has a solid foundation, a sturdy base and a concrete support structure. Don’t allow ego to interfere with your process. Do what you need to do to succeed and continue to push the evolution of the human form. Build your body and it will build your character. But above all else, get strong first.


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GET MOVING

TRAINING NOTEBOOK

IT'S THE START OF A NEW YEAR, WHICH MEANS MADNESS HAS ENSUED AND THE GYM IS PACKED. QUEUES FOR TREADMILLS, THE SQUAT RACK CONSTANTLY IN USE AND A NEVERENDING SEARCH FOR DUMBBELLS TYPIFY YOUR WEEK-DAY WORKOUTS.

A

s such, when you finally come across an open bench and find the dumbbells you've been looking for, it's best to maximise their usefulness to you. To do so, use this bench-based tricep giant set to give those muscles at the back of the arms a thorough New Year work over...

HOW TO DO IT: Perform each exercise directly after the other. Only rest when you have cycled through a complete giant set of all three exercises. Repeat 3 times.

THE GIANT SET STRUCTURE: 1.. Seated overhead tricep extensions 2. Dumbbell kickbacks 3. Bench dips

PERFOMED BY: Nichelle Laus PHOTOS BY: Dave Laus www.davelaus.com

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TRICEP BENCH BLITZ


THE EXERCISES

1

SEATED OVERHEAD TRICEP EXTENSIONS

Grasp a dumbbell in one hand and sit on the side of a bench. Extend that arm overhead, with your palm facing forward. Slowly lower the dumbbell down towards the back of your head by bending your elbow. Allow the weight to drop down behind your head before extending it back up. Perform 12 reps before swapping arms. FORM TIP: ENGAGE THE CORE AND PRESS STRAIGHT OVERHEAD. KEEP THE SHOULDERS DOWN AND THE ELBOWS AS CLOSE TO THE EARS AS POSSIBLE.

ABOUT THE TRICEPS

THE TRICEPS BRACHII MUSCLE IS LOCATED AT THE BACK OF THE UPPER ARM, CONSISTING OF THREE POINTS OF ATTACHMENT. THE MUSCLE CAN BE SEGMENTED INTO THE LONG HEAD, LATERAL HEAD AND MEDIAL HEAD. THE PRIMARY FUNCTION OF THE TRICEP MUSCLE IS TO EXTEND (STRAIGHTEN) THE ELBOW JOINT.

2

DUMBBELL KICKBACKS

Kneel over the side of a bench by placing your knee and the hand of the supporting arm on the bench. Position the foot of your opposite leg slightly back and to the side, planting your foot firmly on the floor. Grasp the dumbbell from the floor. Pull the dumbbell up to your side, until your upper arm is horizontal. Kick the dumbbell backwards by extending your elbow. Return the dumbbell back under control, until your arm forms a 90-degree angle. Perform 12 reps with one arm, then continue with the opposite arm.

3

BENCH DIPS

Sit on the side of a bench with your legs extended and your hands next to your thighs. Shift your weight onto your arms while slowly moving your bum off the bench. Keep your legs straight. Bend your elbows and slowly lower your body down, keeping your shoulders away from your ears and your elbows parallel to one another. Drop down until your arms form a 90-degree angle. Push back up to the starting position. Perform 15 reps.

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R A E Y NEW

G N I N I A R T

T I L SP L A I T N E T O AP ING N I A R T W E N TER T E B R O F T SPLI D N A Y R T E M SYM S AESTHETIC

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NEW YEAR

BETTER YOU!

WHAT ARE MYOFASCIAL LINES? SUPERFICIAL BACK LINE The superficial back line incorporates muscles in the back, hamstrings, and the calves. It attaches on the brow ridge and runs along the back of our body right into each of our toes. Deadlifts tend to hit most of this chain all at once, but a training split can be broken up to include exercises that target back, hamstrings and calves in a single session.

There are definite constants in what most consider to be the ideal look, namely proportion and symmetry. NEW THINKING

In this regard, when we look at the body as an integrated system we find that there is quite possibly a different way for those seeking aesthetic perfection to train their bodies. With this new approach, our desire to sculpt our muscles to achieve a particular look can be achieved while still offering performance and health and fitness spinoffs. Body building, in the basic sense of the term, caters to differing needs, from the bikini-clad beach-goer and the fashion-forward, styleconscious, on-trend individual, to the bikini competitor and fitness model. Across these disparate groups there are various body sizes, levels of conditioning and types of ‘looks’ that women are after. And so, when we refer to body building, we refer to the

endeavour to achieve a particular look through resistance training (and diet). And while the final result may differ, there are definite constants in what most consider to be the ideal look, namely proportion and symmetry. In our pursuit for physical perfection, splitting your training according to myofascial chains, or lines instead of individual muscles, or even paired or groups of muscles, may be worth considering. This theory on alternative training techniques for aesthetics is predicated on the notion that symmetry is achieved through any structure by having equal tone and tension throughout.

THE THEORY

In theory, by targeting myofascial chains instead of isolated muscles or paired

ABOUT THE AUTHOR

muscle groups we could ensure that equal tension is developed throughout these lines, which could help achieve better symmetry, equal proportions and more flow and better connectivity between muscle groups. This is because there are different muscle chains that distribute tone and tension throughout your body. Without this tension we would not be able to stand upright, move or lift anything at all, including weights in the gym.

CHANGE YOUR THINKING

SUPERFICIAL FRONT LINE The superficial front line includes muscles that run along the front of the body from the neck, chest and abdomen, into the quads and tibialis anterior (front of the lower leg, or shin). A training split which includes chest, stomach, quads and dorsiflexion (foot flexed upward) would help adjust tone through this line.

The superficial front line and superficial back line have a reciprocal relationship and work together in maintaining balance and posture. THE SPIRAL LINE

So instead of thinking in terms of chest, back and legs, perhaps it’s time we start considering integrated structures such as the superficial back line, arm lines, lateral lines and functional lines.

Sean Johnson is the owner of the Centre for Structural Medicine based in Randburg, Johannesburg. He has played provincial rugby at senior level in South Africa and in Australia. Having suffered a career-threatening herniated disc in his lower back, he found an appreciation for alternative medical approaches with regards to rehab and sporting performance. The Centre for Structural Medicine offers a holistic approach in restoring the relationship between structure and function in the body. Email him at sean@structuralmedicine.co.za or have a look at www.structuralmedicine.co.za.

The spiral line doesn’t include too many of the traditional body building muscle groups, but if we want balance and symmetry throughout our body then it is important to understand its function. It starts in the back of the neck, and includes muscles in the upper back, the sides of the abdomen, the outer regions of the legs, the hamstrings and erector spinae. This line of muscle and fascia wraps itself around the body and plays an important role in twists, rotations and lateral movements.

PURSUIT OF PERFECTION With the technicalities better explained, perhaps the time has come to consider taking a different approach to your training to see how it can improve your physique. Who knows, you might

just be surprised at the symmetry and conditioning we are able to achieve within our bodies when we apply a little bit more thought to our conventional approach to training. www.fitnessmag.co.za

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DAY 1 YOUR TRAINING SPLIT FOR BETTER SYMMETERY AND AESTHETICS

HIP THRUSTERS

Lie perpendicular on a flat bench with your upper back supported on the cushion. Place a weight plate on your hips and hold it in place. Position your feet flat on the floor with your knees bent at 90 degrees. Drop your hips down until your bum is a few centimetres off the floor. Contract your glutes and hamstrings to thrust your pelvis up. Extend your hips until your upper torso and quads form a straight line, with your legs bent at 90 degrees again.

Superficial Back Line THE MOVES

Focus is on the back, amstrings, glutes and calves

Inverted rows Stiff-legged deadlifts Hip thrusters Standing dumbbell calf raises

3 sets x 12 reps 3 sets x 12 reps 3 sets x 12 reps 3 sets x15 reps

Form tip: Drive your hips up forcefully and squeeze your glutes at the top.

INVERTED ROWS Position yourself under a fixed horizontal bar, faceup – the best option is a Smith machine. Grasp the bar with a wide overhand (pronated) grip and position your heels on the floor. Hang under the bar with your back off the ground and your arms extended. Keeping your body straight, pull your chest up to the

bar. Hold for a count and then slowly lower yourself back down to the starting position, where your arms are once again extended and your shoulders are stretched forward. Form tip: The bar should be just high enough to allow your arms to fully extend at the bottom of the movement.

STANDING DUMBBELL CALF RAISES

Stand upright holding a dumbbell in each hand. Raise your heels off the floor by extending your ankles as high as possible. Hold for a count before lowering your heels back down to the floor.

FOR A MORE EFFECTIVE EXERCISE, STAND ON THE EDGE OF A STEP AND DROP YOUR HEELS DOWN LOW.

STIFF-LEGGED DEADLIFTS

Stand upright holding a dumbbell in each hand. Place your feet hip-width apart. Lower the weights down to the floor by bending at your waist. Keep your head and neck aligned, back straight and knees slightly bent. Lower the weights as low as you can while maintaining a slight bend in your knees. Contract your glutes forcefully to return to the starting position and repeat.


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DAY 2 Superficial Front Line THE MOVES Core, stomach, quads & dorsiflexion calf training Crunch 3 sets x 20 reps Front squat 3 sets x 12 reps Semi-squat on plates 3 sets x 15 reps Plank 3 sets x 45 seconds Lying band dorsiflexion 3 sets x 15 reps THE DEEP FRONT LINE

CRUNCH

Lie on the floor on your back. Bend your knees at a 45-degree angle and keep your feet flat on the floor. Place your hands behind your head, but don’t use them to pull your head forward. Engage your rectus abdominis to lift your upper torso up and forward to execute the crunch. Hold the crunch for a second, then return your upper torso back down under control. Form tip: Do this exercise slowly and keep your head and neck in alignment throughout the movement.

KEEP YOUR HEELS ON THE GROUND AT ALL TIMES.

The deep front line doesn’t include muscle groups that are traditionally targeted in gym programmes, but it has a major influence on the body’s structural posture. It includes the tibialis posterior (behind the shin bone), adductor magnus, pelvic floor fascia, psoas, diaphragm, pericardium of the heart and the jaw muscles. It lifts the inner arch, stabilises each segment of the legs, stabilises the chest to allow for breathing, supports the lower back and balances the head on top of the neck. Tension states through this muscle chain would create a shortening in the body and creates imbalance throughout the other muscle chains. It really is the base on which a body with symmetry is built, so what you want through this chain is not tension, but rather even tone throughout.

SEMI-SQUAT ON PLATES

Stand with the balls of your feet positioned on the edges of two weight plates that are lying on the floor in front of you. Ensure your legs are hip-width apart. Place your hands on your hips or out in front of you. Bend your knees, hinge at your hips and push your butt back to descend down into a semi-squat position with your thighs at a 60-degree angle to the ground. Pause briefly, then press back up through your feet, straightening your legs and extending your hips as you do so. Return to a standing position before repeating.

PLANK

Drop down onto the floor. Rest on your elbows, with your shoulders and forearms forming a 90-degree angle at the elbow joint. Extend your legs out behind you and engage your core. Hold this position.

LYING BAND DORSIFLEXION

FRONT SQUAT

Stand holding a dumbbell under the top plate, close to your chest. Position your feet slightly wider than shoulder-width apart. Keep your core tight as you squat down. Slip your elbows between your knees. Ensure your knees extend out in the same direction as your toes, which should be pointed out slightly. Keep your chest and head up and your back straight at all times. At the bottom position pause briefly before driving upward through your heels and extending your knees and hips to return to the starting position.

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Loop a resistance band around a fixed object. Sit on the floor facing the anchor point with your legs extended in front of you. Loop the band around the tops of your feet. Ensure there is tension in the band when stretched between your feet and the fixed object. Lie down on the floor. Flex your feet by pulling your toes back towards you. Pause, then return to the starting position.


DAY 3 Front Arm Line THE MOVES Chest and biceps Push-ups Swiss ball dumbbell flyes Standing dumbbell bicep curls Hammer curls

3 sets x 12 reps 3 sets x 12 reps 3 sets x 15 reps 3 sets x 15 reps

WHEN WE LOOK AT THE BODY AS AN INTEGRATED SYSTEM WE FIND THAT THERE IS QUITE POSSIBLY A DIFFERENT WAY FOR THOSE SEEKING AESTHETIC PERFECTION TO TRAIN THEIR BODIES.

PUSH-UPS

Drop down onto your hands and feet, with your hands positioned directly under your shoulders with your arms extended and your body in a plank position. Keep your head down as you bend your elbows to lower yourself down. Descend until your chest is almost touching the ground. Pause, then press back up to complete the rep. Form tip: Do not lock out your elbows at the top of the movement.

STANDING DUMBBELL BICEP CURLS

Stand upright holding a dumbbell in each hand by your sides with your palms facing in and your arms straight. Raise the dumbbells simultaneously, rotating your forearms as you curl the weights up until your palms face your shoulders. Return to the starting position.

SWISS BALL DUMBBELL FLYES Lie on a Swiss ball holding dumbbells in each hand. Extend your arms to position the dumbbells above your upper chest. Maintain a slight bend in your elbows, keeping them pointed

out to the sides. Lower the dumbbells out to the sides, perpendicular to your chest, slowly and under control until a stretch is felt in the chest and shoulders. Contract your pecs to raise

the dumbbells back up to the starting position. Form tip: Keep your shoulders internally rotated so that your elbows point downward at the bottom position and outward at the top position.

THE ARM LINES The arm lines are another interesting combination of muscle chains. There are front and back arm lines. The front arm lines (there are superficial and deep lines) include the chest, biceps and flexor group of forearm muscles, while the back arm lines (superficial and deep) include muscles in the upper back, triceps, trapezius and deltoids (shoulders) and extensor group of the forearm. A training split for the front arm lines can include chest, bicep and forearm exercises, while a split for the back arm lines can include shoulder, trapezius, tricep and forearm exercises.

STANDING HAMMER CURLS

Hold a dumbbell in each hand at your sides with your palms facing in and arms straight. Stand upright with your knees slightly bent. Keeping your elbows by your sides, raise both dumbbells up simultaneously until your forearms are almost vertical. Return to the starting position and repeat.

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DAY 4 Back Arm Line

THE MOVES Shoulders and triceps Dumbbell high pull 3 sets x 12 reps Lateral and front raises superset 3 sets x 10 reps each Overhead tricep extensions 3 sets x 12 reps per arm Dumbbell kickbacks 3 sets x 12 reps per arm

INSTEAD OF THINKING IN TERMS OF CHEST, BACK AND LEGS, PERHAPS IT’S TIME WE START CONSIDERING INTEGRATED STRUCTURES.

DUMBBELL HIGH PULL

Stand upright holding a dumbbell with both hands, with arms extended down. With your feet positioned shoulder-width apart and a slight bend in the knees, pull the dumbbell up. Lead with your elbows and keep the dumbbell close to your torso. Keep your chest high. Lift until the top plate of the dumbbell is at chin level. Slowly return the weight to the starting position. Form tip: Keep your elbows as high as possible throughout the entire movement.

OVERHEAD TRICEP EXTENSIONS

Sit on a Swiss ball holding a dumbbell overhead with one hand. Lower the dumbbell behind your head by bending your elbow. Raise the dumbbell back up by extending your elbow. Repeat for the required reps.

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LATERAL AND FRONT RAISES SUPERSET Stand upright holding dumbbells in both hands, with your feet positioned shoulderwidth apart and your

palms facing in at your sides. Lift your arms out to the side until they are parallel to the floor. Lower them back down.

DUMBBELL KICKBACKS Stand holding dumbbells in either hand, with a neutral (palms facing in) grip and a slight bend in your knees. Flex your hips

Immediately lift them both up to the front. Return to the starting position and repeat the movement sequence.

to tilt your torso forward at 60-90 degrees. Bend your arms to row the weights up. Keeping your elbows tucked in to your sides, kick

the dumbbells backwards by extending your elbows. Flex your elbows to return to the starting position and repeat.


DAY 5 Functional Lines THE MOVES Chest, core/stomach, adductors, lats and quads Swiss ball dumbbell press 3 sets x 12 reps Hanging knee raises 3 sets x 15 reps Weighted lying hip adduction 3 sets x 10 reps per leg Pull-ups 3 sets x 5-10 reps Split squats 3 sets x 12 reps per leg

SWISS BALL DUMBBELL PRESS Sit on a Swiss ball holding a dumbbell in both hands. Roll down the ball until you are lying with your head, neck and upper back supported on the ball. Place your

HANGING KNEE RAISES

Grip an overhead bar and hang with your legs extended below you. Raise your knees up by flexing your hips. Drop your legs back down under control and repeat.

feet flat on the floor with your knees bent. Rotate your arms so that your elbows are flared out and the dumbbells are positioned out by your shoulders. Extend your

arms straight up, directly above your collarbones. Form tip: Do not lock the elbows at the top of the movement. Slowly lower the dumbbells back down to the starting position.

PULL-UPS Form tip: Use a hanging leg raise rig with the padded arm supports if you lack the grip strength to hang from a bar.

Grip an overhead bar with a wide overhand grip. Engage your lats and drive your elbows down to pull your body up until your chin is near or above the bar. Lower yourself back down under control until your arms and shoulders are fully extended. IF YOU ARE UNABLE TO PULL YOUR BODY UP, USE THE ASSISTED PULL-UP MACHINE OR ASK SOMEONE TO SUPPORT YOUR LEGS.

WEIGHTED LYING HIP ADDUCTION Sit on a mat on one hip. Bend the knee of the top leg and place it behind the extended lower leg that is resting on the ground. Lay a bar on the inside of the shoe on the lower leg. Hold on to the opposite

end of the bar, then lie down on your side. Raise straight up off the floor, as high as possible, the leg that is supporting the bar while keeping the bar balanced on the inside of the foot. Return your foot back

to the floor and repeat for the required reps before continuing with the opposite leg. Progression: Load weight plates in small increments on one side of the bar to add resistance.

THE FUNCTIONAL LINES The functional lines (there are two of them – a front and back line) have less to do with core posture and stability and more to do with everyday movements. In other words, they’re functional muscles. The front lines include the lower edge of the chest, the rectus abdominis and adductors, while the back lines incorporate the big muscles of the back – the lats – glutes and the outer quad muscle.

SPLIT SQUATS

Stand holding dumbbells in each hand, with a flat bench behind you. Face away from the bench and place one foot on top of it and the other foot out in front of you. Bend your front knee and drop down until your thigh is just past parallel with the floor. Pause in this position and then squeeze your glutes to return to a fully upright stance. Perform all the reps for the one leg then repeat with the other. Form tip: Keep your upper body upright and your lower back flat throughout the movement.

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FEED YOUR

SHOE

FETISH

THE IMPORTANCE OF CULTIVATING A FASHIONABLE AND FUNCTIONAL SHOE COLLECTION

W

e spend a lot of time thinking, plotting and planning how we’re going to exercise our muscles, be it to look good in a bikini or perform better at our favourite sport, yet few of us ever give much thought as to how we can develop stronger, more resilient feet. The truth is, more of us could benefit from considering more closely the types of shoes we wear, particularly during exercise, apart

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from how good they look, of course. This is especially true for those of us who spend hours each day in high heels. In fact, if more women adopted a mindset that considered the features, dimensions and characteristics of their entire shoe collection, in addition to factors such as style and colour, it is safe to say that we’d experience far fewer of the injuries and other common biomechanical issues that afflict so many of us today.


IT’S A DOMINO EFFECT THAT HAS FAR-REACHING REPERCUSSIONS ALL THE WAY UP YOUR BODY, OFTEN RESULTING IN ANKLE, KNEE, HIP, LOWER BACK AND/ OR NECK PAIN.

HIGH-HEEL HELL The major issue for most women is the amount of time we spend each day walking around in high heels or wedges. There is significant research available that shows the damage done to the spine, hips, knees, ankles and feet by these shoes, mainly through the way they alter our posture and gait while walking. Spend too much time in them and you also start to reshape and realign muscle and fascia in your lower legs, which has a knock-on effect all the way up your posterior chain of muscles. The most common issues are a shortening of the Achilles tendons along with a

thickening of this tough tissue, as well as a tightening of the calves and the misalignment of the plantar fascia in your feet. This happens because high heels thrust you onto your toes and shifts your centre of gravity forward. And this extreme static plantar-flexed position (plantar flexion is the movement of the foot away from the body) of the foot completely changes your natural biomechanics. This puts stress on your ankles and knees as you walk due to the compensatory anterior pelvic tilt it promotes as a means to regain balance. This shifts your lower back, spine (the

SPENDING TOO MUCH TIME IN HIGH HEELS CAN RESHAPE AND REALIGN MUSCLE AND FASCIA IN YOUR LOWER LEGS.

lumbar spine flattens) and hips out of alignment. To counter this, the chest is normally pushed forward which can then shift the neck out of alignment. It’s a domino effect that has far-reaching repercussions all the way up your body, often resulting in ankle, knee, hip, lower back and/or neck pain. Add to the equation a weak core and weak glutes and you then have a recipe for injury. Other common issues associated with prolonged high heel use include circulatory and/ or nerve damage in the feet and lower legs, including spider veins, as well as blisters, bunions and ingrown toenails.

DON’T DITCH THE HIGH HEELS – JUST BE SENSIBLE:

1. Have a variety of heel heights and try to spend the least amount of time in the highest heeled shoes. 2. Maintain flexibility in your legs and hips by performing regular stretching and mobility work. Stretch before and after wearing heels. 3. Walk barefoot at home as much as possible or have a flat pair of shoes in your bag or in the office to walk around between meetings.

VARIETY IN YOUR SHOE COLLECTION Further compounding the issue is that most of what we’ve been taught about the shoes we wear during exercise has been wrong. Add to this the dogmatic debate around minimalist and cushioned shoes – either you wear one or the other – and it becomes easy to fall into the trap of blindly sticking to one type of

shoe or brand. However, if truth be told, when it comes to building strong, resilient feet and counteracting the effects of high heels, all of which can have positive spinoffs all the way up our legs and into our hips, variety in our shoe collection is the answer. The reason for this is because the foot is

subject to the same biological laws of adaptation as the rest of the body. It is the same reason why we’re told to constantly change our training programmes or the variables therein, such as the weight we lift, the number of reps we perform or the speed or duration of our training, in order to keep seeing results.

RUNNING INTO TROUBLE Carlo Longano, a functional biomechanics expert, podiatrist and founder of the Bio-Dynamics Institute in Cape Town, says that in his practice, he and his team of specialists always advise clients to have two pairs of shoes for exercise. “We tend to deal with more runners than other groups of people at our practice, due mainly to the impact forces and repetitive nature of running,” says Longano. He says that the majority of runners who approach him predominantly experience, in order of prevalence, knee, ankle and hip issues.

“The most common denominator in my discussions with these people is their choice of running shoe – all tend to wear a cushioned shoe that has a high heel-to-toe drop, and most run in only one kind of shoe. Very few train in a variety of different shoes,” he elaborates. It is for these reasons that Longano believes that it is beneficial for runners to have a shoe with some cushioning and a high to mid-level (8-10mm) heel-to-toe drop for longer runs, and a stiffer shoe with less cushioning and a lower drop of between 0-4mm for two to three

LOWER YOUR RISK OF A RUNNING INJURY Researchers at the Sports Medicine Research Laboratory, at the Public Research Centre for Health in Luxembourg, Belgium, studied 264 recreational

runners over a 22-week period to evaluate the cause of common running injuries. One of the findings showed that runners who practised “parallel use of

different running shoes”, commonly referred to as shoe rotation, had a 39% lower risk of running injury compared to the group as a whole.

shorter, faster runs each week. In this regard, Longano advises that runners who prefer 10mm drops keep their lightweight trainers to a 4mm drop, to avoid switching between the two extremes. “For these ladies, or someone who is trying to drop down from a 12mm drop – the most common stack height in running shoes – I would also suggest an additional pair of flat (0mm drop) shoes with some cushioning for walking, everyday use, and gym. You could even include one short run a week in these shoes to help strengthen your feet.” The other concern that Longano raises with regard to a lack of running shoe rotation is an increased risk of injury from direct trauma. “Regardless of how a runner’s feet strike the ground, following repetitive impacts on the same spot, the cushioning in these areas will wear away and expose parts of the feet to more direct force during

impact,” he explains. “Without strong feet, the risk of injury becomes much higher as less force and impact is dissipated through the sole, and the foot has to do more of that work. This is when stress fractures can happen, or that force can be transmitted up the movement chain, often causing the whole leg to ‘buckle’, which is when knee and hip injuries are more likely to occur.”


EVERYDAY BENEFITS Longano also asserts that even sedentary individuals or those who only gym can also benefit from a more functional shoe rotation. For runners and non-runners alike, Longano advises that you get a range of shoes for all manner of occasion, from formal and dress-up to casual and everyday use. Keep a variety of high-heeled shoes (of differing heel heights) for formal or smart casual occasions and reserve the highest-heeled shoes for very special (infrequent) occasions. “Otherwise, something with a flat platform and hard sole, a common feature of sandals, pumps or loafers, is ideal for everyday use, as are slip-ons that have little or no cushioning and no heel drop. Whenever you can, wear a shoe with these characteristics to work as that is where you spend the most time on your feet,” suggests Longano. “Add to these a fashionable trainer with as low a heel drop as possible and minimal cushioning for casual wear on “You can wear weekends and you flip flops – just then have a good don’t do so for spread of shoe too long as characteristics in they’re not great your everyday shoe at promoting rotation.” foot stability As for gym, through the gait Longano prefers cycle, despite their flat soles. “ that his clients use

a shoe with the lowest stack possible, even if that means a minimalist shoe with little or no cushioning. “Closed chain (feet remain on the ground) exercises do not impose any impact on joints, and getting the entire foot in contact with the ground equates to better balance and proprioception (your big toe is the most important structure in this regard),” he adds. “When you’re lifting heavier weights (like during squats) you want as much stability and ground contact as possible to generate the most power, and a lower stack height with minimal cushioning is generally the best at delivering this.” As for flip flops, Longano muses that they’re good for his business as they often cause numerous issues. “But in all seriousness, you can wear them, just don’t do so for too long as they’re not great at promoting foot stability through the gait cycle, despite their flat soles. What they can offer is some benefit to improving toe strength due to the ‘clawing’ action they promote as your foot tries to grip when you walk. Their open nature also allows the foot to splay open, which is a natural biomechanical function of the foot needed to dissipate force. As such, a quality pair of flip flops, sandals or other open shoes can have a place in your shoe rotation.”

WHY GO TO ALL THE TROUBLE? By now you’re probably wondering if giving so much consideration to the characteristics of all your shoes, not just those used for running and gym, is so important? Well, Longano counters that with this statement: “When you consider your feet in the same context as all the other joints and muscles in your body, which you train, stretch and massage according to a structured plan, why wouldn’t you give them the same amount of thought and attention?” It just doesn’t make sense when considered in the context of totalbody development, especially when you understand the role the feet play in whole-body movement patterns because our feet are vital to our ability to balance and move in a coordinated manner. With 200,000 sensory receptors located in the muscle, tendons

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and connective tissue, our feet are vital to make a connection between the ground and our brains, via a sensory feedback loop, to aid proprioception – our ability to sense our limbs in space, and control and coordinate movement. Wearing overly cushioned shoes all the time distorts or can even sever that vital ‘connection’. “The idea of a well-structured shoe rotation plan is to therefore reactivate movement patterns by getting muscles, connective tissues and all the joint structures in your legs to function differently, because without change there is no adaptation. And when adaptation to imposed demands stops, muscles and joints weaken over time, making them more prone to injury,” continues Longano. This is especially true for the chronic highheel wearers among us.

JANUARY - FEBRUARY 2017 | www.fitnessmag.co.za

Keep a variety of high-heeled shoes (of differing heel heights) for smart casual occasions and reserve the highest-heeled shoes for special (infrequent) occasions.

“When you consider your feet in the same context as all the other joints and muscles in your body, which you train, stretch and massage according to a structured plan, why wouldn’t you give them the same amount of thought and attention?”

PLANNING YOUR ROTATION In developing a suitable shoe rotation plan to strengthen your feet, Longano suggests a good spread between work and exercise shoes. “Don’t just look at activities in isolation. Rather consider your daily activities in their entirety to ensure you have a good spread of the characteristics already mentioned. There is also no need to swing from one extreme to the other, and there is certainly no need to be dogmatic about your choice in shoe either by going all minimal or all cushioned. A broad range of options in your cupboard is the best approach,” he continues. And, lastly, but possibly most importantly, Longano asserts that a shoe rotation strategy is just one aspect of developing stronger feet. “You not only change the stress imposed on your feet and legs through

your shoes. You can also do so through your choice of activities. The fact is, people today just aren’t doing enough strength work, be it in the gym or at home, and the more variety we can give our feet, and our body, the more resilient we’re going to be, and, hopefully, less prone to injury,” he concludes. In this regard, performing specific strength and mobility work on your feet, in the form of toe-ga or rolling on a hard ball, are ideal additions to your approach. Furthermore, various studies demonstrate that imposing different exerciseinduced stresses on the body, such as loaded weight training exercises, or explosive forces through plyometrics, all help to develop stronger bones, joints, muscles and connective tissues throughout the body, including the feet.

“You not only change the stress imposed on your feet and legs through your shoes. You can also do so through your choice of activities.”


GET MOVING

ADVERTORIAL To get the most from your training, whether you’re trying to improve your fitness, lose weight or burn fat, you need accurate and realtime workout data. This information will make your efforts more effective and ultimately delivers better results.

TARGET HR ZONES:

Moderate-intensity physical activity – 50-70% of maximum heart rate n Vigorous, high-intensity physical activity – 70-85% of maximum heart rate n

MEASURE YOUR EFFORT

One of the most precise wearable technologies available in the fitness industry today, with a 99.4% rate of accuracy, is MYZONE®, an innovative chest-strap and monitoring system that tracks heart rate, calories burned and effort, both accurately and in real time. The latest MYZONE MZ-3 Bluetooth-enabled heart rate (HR) monitor integrates with the purpose-built MYZONE app – available for free download in the App Store and on Google Play. The MYZONE system provides meaningful real-time feedback that rewards EFFORT rather than fitness for all forms of physical activity, through a unique MY-

MYZONE® FITNESS TRACKER ZONE Effort Points (MEPs) Reward System. How MEPs work: The higher your zone and the longer you spend in that zone, the more MEPs you earn. By working to earn more of these points, you can turn fitness into a fun and exciting game. What’s more is that by expressing effort via the app as a percentage of maximum intensity in 5 simple colour-coded zones – the system intuitively learns and adapts the more you use it to determine your zones based on your true maximum HR, not the inaccurate 220-age equation – you can be certain that you’re working in the most effective HR zone to achieve your goals.

TRACK YOUR PROGRESS

The MYZONE® app also automatically creates an online logbook for all your activity so you can track every workout or training session to ensure you’re making progress towards your goal. Your customised cloud-based activity page can be accessed from any device or web browser, where you can view your daily, weekly and yearly results. You can also set goals, view status rankings, track your food, enter group challenges and even connect, comment and like your friends’ workouts.

In-app social media integration also makes it easy for users to share workout data with their networks on Facebook, Twitter or Instagram for added motivation and encouragement.

BONUS FEATURE: If, for whatever reason, you’re unable to train with your smartphone, the in-built memory of the HR monitor enables you to exercise without a connected device and to sync data after the session has ended.

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GET MOVING

ADVERTORIAL TRAINING GETS MORE PERSONAL

GAMIFY GROUP FITNESS

However, MYZONE is more than just an accurate fitness tracker. It is also an online social platform that gamifies exercise, allowing groups of exercisers or gym members to compete against each other in real time during group sessions, or virtually for a true ‘fitness without walls’ club experience. With the Live Group Display functionality, real-time workout data can be viewed on an external screen or TV. This adds an extra dimension to group sessions as exercisers compete against each other to see who is achieving their targets or working at the highest effort level. User data can also be stored and displayed on a digital leaderboard at the gym facility or studio, which is a powerful goal-setting tool that helps illustrate how the club ensures that members continue to

progress and achieve results. Group classes therefore become encouraging communities, while personal training becomes meaningful and insightful, because challenges, personal goals, and the gamification driven through the online community makes physical activity inclusively competitive, fun and engaging. This helps users to remain motivated to sustain physical activity.

BENEFITS:

99.4% accuracy rate with USB charger – you don’t need to constantly replace batteries n Platform agnostic: Integrates with multiple devices and apps.

Trainers and coaches are also able to view accurate client training data from anywhere in the world. This makes tracking client progress and providing feedback easy and convenient, enabling fitness professionals to make informed recommendations and changes to training programmes. Knowing that your trainer is able to view your workout data, even if they’re not there, also holds clients accountable for their health and fitness choices and encourages them to put in the extra effort required to achieve their desired results. Trainers can use the in-app messaging feature to provide motivational feedback to members on their progress and effort in between one-on-one sessions. Gyms and group trainers who invest in the MYZONE system receive access to the MYZONE online education platform, MYZONE marketing portal, MYZONE online shop and the MYZONE deployment playbook that provides simple ideas and assets to get the most out of the system.

n

n Rechargeable

MYZONE® IS ONE OF THE MOST ADVANCED AND `OPEN’ PHYSICAL ACTIVITY TRACKING SYSTEMS IN THE WORLD.

MYZONE® IS THE ULTIMATE MOTIVATIONAL PHYSICAL ACTIVITY TRACKING SYSTEM THAT REWARDS EFFORT FOR ALL ACTIVITY, BOTH INSIDE AND OUTSIDE OF A TRAINING FACILITY. VERSATILE COMPANION

The MYZONE MZ-3 also integrates with a host of popular third party apps across both the Android and iOS platforms. This enables you to use it with leading apps like Strava and Runkeeper, or in conjunction with Apple Health or Google Fit. This functionality makes the MYZONE compatible with the Apple Watch or Android Wear devices such as the Samsung Gear, Sony SmartWatch 3, Asus ZenWatch 2, or Moto 360 Sport, as well as Garmin devices.

GYM OWNERS, INSTRUCTORS, PERSONAL TRAINERS AND COACHES CAN USE THE MYZONE SYSTEM TO:

1. Enhance the club’s offering by providing a fun, engaging and inclusive fitness experience 2. Stay connected with members’ exercise activities, both inside and outside of the club 3. Provide exercise-based rewards to drive loyalty and long term exercise adherence 4. Increase personal trainer penetration and exposure to higher yielding products

SCIENCE-BACKED

WANT TO KNOW MORE? Contact MiFitness (011) 704 6711 info@mifitness.co.za

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JANUARY - FEBRUARY 2017 | www.fitnessmag.co.za

A study aimed at determining the best commerciallyavailable HR monitors for use in telephysiotherapy for preoperative prehabilitation in cancer patients evaluated the reliability of the MYZONE MZ-3 HR Monitor. Researchers found that the bias (mean difference) between clinical electrocardiogram (ECG) and the MYZONE MZ-3 was a mere 0.4 beats per minute. They therefore concluded that the commercially-available MYZONE MZ-3 HR monitor is “a reliable tool for delivering telephysiotherapy to patients undergoing major cancer surgery.”


THE BEST FORMS OF EXERCISE TO BURN THE MOST CALORIES

WE ALL WANT THE MAXIMUM REWARD FOR OUR EXERCISE EFFORTS, WHETHER THAT IS THE MOST MUSCLE GAINED OR THE GREATEST AMOUNT OF WEIGHT LOST. When it comes to weight loss and fat loss, the magic metric that everyone chases is total calories burnt per hour. We do this for a number of reasons, the most prominent of which is an attempt to create a calorie deficit when we combine exercise and a calorie-controlled eating plan. The other main reason is that most of us are strapped for time and often can’t exercise for more than 45 minutes to an hour. We therefore want to get the most from our time in the gym.

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JANUARY - FEBRUARY 2017 | www.fitnessmag.co.za

BY Pedro van Gaalen, Managing Editor

BOOST THE BURN THE NUMBERS GAME It’s important to understand that not all exercises are created equal and the total number of calories consumed is also related to the manner in which you perform the exercise and not just the type of exercise you choose. Take running as an example. Running for an hour at a slow pace will burn fewer calories than an hourlong run in the mountains, while an interval track

session that lasts an hour will burn even more than the mountain run. The key here is intensity – the longer you can maintain a higher intensity, the more calories you’ll burn. There are a few other nuances to this equation, though, like environmental factors and the addition of resistance and the number of muscle groups incorporated into specific exercises, which means that not all exercises

are created equal when it comes to blasting calories. For instance, non-weight bearing exercises such as swimming or cycling have a lower calorie-per-hour consumption rate than weight bearing exercises such as running. With that in mind, what should you focus your efforts on when trying to get the most benefit from you exercise? We share our top 5 forms of training in this regard.


“RUNNING AT AN AVERAGE PACE OF JUST UNDER 5MIN/KM CAN BURN IN EXCESS OF 900 CALORIES IN ONE HOUR, DEPENDING ON YOUR WEIGHT, THE TYPE OF ROUTE YOU ARE RUNNING AND OTHER ENVIRONMENTAL FACTORS.” RUNNING Based on numerous studies, most experts agree that a person of average weight burns about 100 calories per mile (1,600m) of running. That figure can vary slightly if a runner weighs more or is less efficient, as both factors will require more energy to cover the same distance. However, the figure tends to remain constant regardless of speed. Yes, running a mile fast or slow will burn roughly the same number of calories, but the longer you can sustain the more intense effort, the more calories you’ll burn per unit time. Stated differently, jogging for an hour will likely get you five miles from where you

started, which would require about 500 calories to meet your energy requirements, whereas a fast runner could cover in excess of 10 miles in the same time, thereby burning up to 1,000 calories. For this reason, it’s a better idea to perform a session of intervals than a steady-paced easier run, regardless of your proficiency as a runner. Combining bursts of speed with shorter active recovery intervals will ensure even a less-fit runner covers more ground. Obviously, sustained all-out race efforts will burn the most calories, but this is neither practical nor advisable on a daily or even weekly basis.

PUSH IT

CROSSFIT The outcome of a study conducted by Kennesaw State University, determined that a common CrossFit WOD known as Cindy, which uses only bodyweight, can burn 261 calories per session. However, this WOD lasts just 20 minutes, which equates to a calorie consumption rate of 783 per hour. Add some weights and an Olympic bar and that figure climbs significantly, as witnessed in a study performed at the University of Wisconsin. Researchers at the university’s

La Crosse’s exercise physiology programme monitored 16 healthy and fit volunteers as they performed the Donkey Kong and Fran CrossFit WODs. The men burnt nearly 21 calories a minute while women burnt just over 12, with participants reaching about 80 percent of their VO2max. Obviously this level of effort is hard to sustain for an hour, but if you’re capable of doing it you could burn up to 1260 calories an hour.

KETTLEBELL TRAINING The American Council on Exercise (ACE) conducted a study on the ability of kettlebell training to burn calories. Researchers determined that participants were burning at least 20.2 calories per minute, which works out to a staggering 1200 calories

Cindy WOD: Perform a round of 5 pull-ups, 10 push-ups and 15 squats, in that order. Complete as many rounds as you can in 20 minutes. Fran WOD: Three rounds for time of a couplet of barbell thrusters and pullups with a rep structure of 21-15-9 per round.

ADD SOME WEIGHTS AND AN OLYMPIC BAR AND THAT CALORIE CONSUMPTION FIGURE CLIMBS SIGNIFICANTLY.

Donkey Kong WOD: Three rounds for time of burpees, kettlebell swings, and box jumps with a rep structure of 21-15-9 per round. Between each round, perform 30 stair steps.

per hour of non-stop exercise. This makes it one of the most effective exercises, minute-for-minute when it comes to burning calories. This is due to the fact that kettlebell training incorporates multiple muscle groups per exercise.

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HIWT Another form of training that is similar in nature to CrossFit is high-intensity weight training (HIWT). These workouts incorporate complex, compound movements that can include barbell or dumbbell complexes, circuits or metcons, which are also great ways to boost your overall calorie consumption rate and assist with weight loss. Any exercise performed against resistance that requires complex compound movements – those that incorporate multiple muscle

WORKOUTS INCORPORATE COMPLEX, COMPOUND MOVEMENTS THAT CAN INCLUDE BARBELL OR DUMBBELL COMPLEXES, CIRCUITS OR METCONS

groups into one movement – will always deliver better calorie-per-hour consumption rates than simple, single joint movements. Research out of Azusa Pacific University demonstrated that a 6-minute metcon-style workout that involved a 1-minute warm-up, a 4-minute workout, and a 1-minute cool down burnt an average of 63.2 calories during the workout. Repeat that 10-12 times (take shorter recovery breaks between intervals) for an hourlong session and you’ll burn more than 650 calories.

S.W.E.A.T. 1000

S.W.E.A.T. stands for Specialised Weight Endurance Athletic Training, with the 1000 representing the calories you’re able to burn in a standard one-hour workout. This is achieved by integrating the components of interval training, functional training, core stability work and agility training with all-out sprints or steep incline walking on specialised treadmills. If you put everything into an hourlong dynamic, action-packed class, you’ll certainly become a calorie-incinerating machine.

AFTER-GLOW EFFECT But the burn doesn’t stop when your session ends. The other benefit of higher intensity training is the so-called ‘afterburn effect’, which is the metabolic process that happens after a tough session where the body works to return to a state of homeostasis. To illustrate this effect, the participants in the Azusa Pacific University study burnt an additional 297 calories after their six-minute exercise session. This effect has been corroborated in a number of other studies, including one published in

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Medicine & Science in Sports & Exercise, which found that the longer that subjects walked at 70 percent of VO2 max, the longer it took for their metabolic rates to return to pre-exercise levels. Similarly, in a study published in Medicine & Science in Sports & Exercise, triathletes who cycled at 75 percent of their VO2 max for 20 minutes burnt more calories after their workout than they did after cycling at just 50 percent of VO2 max for 30 or 60 minutes. In terms of running, one study suggests that if you burn 720 calories running at

JANUARY - FEBRUARY 2017 | www.fitnessmag.co.za

80 percent of your VO2 max, as opposed to burning 720 calories running slower at 60 percent of your VO2max, your base rate of calorie consumption will remain elevated by 15-25 percent for up to 24 hours. As such, researchers consistently find that more intense exercise leads to a greater afterburn effect, which means you’re getting more benefits after your training when you choose the right type of exercise and perform it at the highest possible intensity.

RESEARCHERS CONSISTENTLY FIND THAT MORE INTENSE EXERCISE LEADS TO A GREATER AFTERBURN EFFECT.


TRAINING

BECOME A SOCIAL INFLUENCER AND BRAND AMBASSADOR ON INSTAGRAM

FEATURE

CURRENT TOP RATED* SMARTPHONES FOR VIDEO:

■ Samsung Galaxy S7 Edge ■ Samsung Galaxy S7 ■ iPhone 7 Plus (Excellent camera) ■ LG G5 ■ iPhone 7 *As rated by techradar.com

TIP: CRAFTING VIDEO CONTENT IS MUCH EASIER ON A SMARTPHONE. YOU CAN FILM, EDIT AND SHARE ALL FROM THE SAME DEVICE.

INVEST IN A SMARTPHONE MINI TRIPOD: Joby GripTight Micro Stand - XL >> RRP: R475.00

HOW TO...

CREATE A WORKOUT VIDEO FOR INSTAGRAM W

ANT TO GET NOTICED IN THE FITNESS INDUSTRY? SOCIAL MEDIA SHARING PLATFORM INSTAGRAM IS UNSURPASSED IN ITS ABILITY TO BUILD A FOLLOWING AND ESTABLISH A REPUTABLE ONLINE BRAND FOR YOURSELF. But how do you go about building a reputation and maximising the exposure of the hard work you’re putting into your content?

1. CRAFT UNFORGEABLE CONTENT Good content is a result of great planning. Script the workout you would like to film beforehand and know what you want from your final video. Research similar accounts and online videos for guidelines and ideas on what makes a video post successful.

GoPro Tripod Mounts & Mini Tripod >> RRP: R375.00

Joby JM3 GripTight GorillaPod Stand - XL >> R475.00

Manfrotto Pixi Smart Mini Tripod with Universal Smartphone Clamp >> R695.00 *All available at www.ormsdirect.co.za

TIP: THE LATEST ITERATIONS OF DEVICES LIKE THE TOMTOM BANDIT ALSO OFFER EASY VIDEO EDITING CAPABILITIES VIA A SMARTPHONE APP FOR QUICK UPLOADS TO SOCIAL MEDIA.

APPS FOR CREATING AMAZING VIDEOS

ANDROID: ■ Viva Video ■ FilmoraGo ■ AndroVid Video Editor ■ Video Maker Pro ■ VidTrim Pro ■ WeVideo

APPLE: ■ iMovie ■ Perfect Video ■ Clipper ■ Video Editor FREE ■ Vimeo ■ Splice Video Editor

2. USE HASHTAGS If you want to grow the reach of your video, along with your personal fitness brand, you need to use the right hashtags. Hashtags enable like-minded people to find your content easily amongst the clutter online. Popular fitnessrelated hashtags include: #mcm #wcw #fitfam #fitspo #fitness #gymtime #gainz #workout #getstrong #getfit #justdoit #youcandoit #bodybuilding #fitspiration #cardio #ripped #gym #transformationtuesday

#geekabs #crossfit #beachbody #exercise #weighttraining #training #shredded #abs #sixpacks #muscle #strong #lift #weights #getfit #weightloss #wod

TIP: ALWAYS USE YOUR HASHTAGS AFTER YOUR WORKOUT DESCRIPTIONS.

3. FILMING YOUR SEQUENCE OF SCENES To have your video stand out from the social media noise, shoot multiple angles and composite them into a single clip later on. This means performing the same move a few times changing the angle on the camera or smartphone for each attempt. Aim for at least 3 repetitions of the move, but no more than 6. You only have up to 1 minute for your video content, but, more importantly, you have to grab the attention of your audience in the first few seconds.

4. SOCIAL MEDIA 101 – DOS AND DON’TS ■

Do not use profanity, offensive or discriminatory language in your posts.

Always provide an adequate description.

Engage with your audience. Answer their questions and provide solutions. (The more they repost and share your work the wider your reach becomes.)

5. USE THE RIGHT GEAR If you’re serious about becoming an internet phenomenon and having brands take notice of you, invest in the right gear. A good quality smartphone camera will do just fine, while purpose-built cameras like a GoPro, Garmin Virb or TomTom Bandit action cameras are also suitable.

6. JOIN AN INFLUENCER NETWORK Agencies connect brands with influencers. If you have a good audience that enjoys your rock-star content and engagement levels on your posts are high, partnering with an agency opens up new doors to connect you with brands that see value in the content you’re creating. Some leading influencer agencies include: ■ www.readypulse.com ■ webfluential.com ■ imagency.com.

7. GIVE YOUR CONTENT A BIGGER SOCIAL REACH

Instagram content has longevity. However, posts eventually get lost ■ You’re entitled to have an option within your feed. With the amount of about anything, but think through work that goes into scripting, filming your posts before you hit send. and editing, give you work a longer What impression do you want to shelf life by using the same content create? Always be constructive. on multiple channels. ■ Include @mentions to other ■ Post it to Facebook: Upload your accounts, but don’t overuse them. video directly to Facebook (not only embedding a YouTube link) to ■ Be real. Your audience will be increase exposure opportunities able to sniff out if you’re a fake or opportunist. ■ Start a YouTube Channel: Upload ■

Think positive! Share positivity!

Don’t try and sell them stuff! People don’t like to be lured in with the promise of good content only to be marketed to.

the same content there and continuously encourage people to subscribe so that they won’t miss any of your content.


TRY SOMETHING NEW IN 2017

5 FORMS OF EXERCISE TO CONSIDER IN THE NEW YEAR

I

F THE THOUGHT OF THE SAME OLD WORKOUT IN THE SAME OLD GYM IS GIVING YOU THE NEW YEAR BLUES, WE HAVE A SUGGESTION. WHY NOT TRAIN FOR AND ATTEMPT SOMETHING NEW IN 2017? AS THEY SAY, CHANGE IS AS GOOD AS A HOLIDAY AND A NEW CHALLENGE IS A GREAT WAY TO REVIVE WANING MOTIVATION LEVELS TO KEEP YOUR TRAINING INTERESTING. Here are five different forms of exercise that we suggest you try (if you haven’t already) to give your 2017 fitness fix a bit of a different flavour.

1.GET ADVENTUROUS

The sport has exploded in popularity around the world and for good reason. It is the perfect crossover sport, testing your physical strength and endurance and your mental fortitude and courage. These events generally combine running with different obstacles, from monkey bars, rope climbs, swings and wall climbs, to mud pits, tunnels, river crossings and platform plunges into dams or rivers, among many others.

PHYSICAL BENEFITS Looking for a fun yet functional form of training? Well, this is it! You’ll be running between obstacles for a great cardiovascular workout and the pushing, pulling, climbing and crawling will develop full-body strength, coordination

and mobility. So, whether you’re a serious athlete looking for a new challenge or you’re simply keen on having some fun (and getting a little dirty in the process) with a group of friends, OCR has something for everyone.

LEARN MORE GET BRAVE AND PICK YOUR POISON! For more information on upcoming events, check out the following; warrior.co.za | impichallenge.co.za | spartanrace.co.za muddyprincess.co.za | saocr.co.za | thegrindrace.com

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WHERE STRENGTH, ENDURANCE AND FUN MEET

PHOTO CREDIT: www.strongmanrun.co.za.

IF YOU HAVEN’T TRIED IT ALREADY, 2017 HAS TO BE THE YEAR THAT YOU ENTER AN OBSTACLE COURSE RACE (OCR).


XTERRA SA RACE SERIES www.stillwatersports.com

IN A COUNTRY WITH SUCH DIVERSE AND SPECTACULAR NATURAL SURROUNDINGS

SEE MORE ON PAGE 14

PHOTO CREDIT: TOBIAS GINSBERG

trail running and mountain biking are extremely popular, with an abundance of riding, touring and race options

LEARN MORE KEEN TO TRY BOTH? Why not try an off-road duathlon such as the Momentum DualX or Xterra triathlon? Check out our events page (pg 14) for more info.

MENTAL BENEFITS

PHYSICAL BENEFITS

It is calmer and quieter out in nature. You don’t have to worry about traffic and can commune with nature, which researchers at the University of Essex in England believe can benefit your mental health. An article published by Harvard Medical School states that the results of a meta-analysis conducted in 2010 showed that just five minutes of ‘green exercise’ – what the researchers termed exercising in nature – resulted in improvements in self-esteem and mood, which “dovetails with research showing benefits from living in proximity to green, open spaces.”

On a trail run you also use numerous muscles as you’re constantly stepping on and over things, which offers a physical benefit. This means you’re engaging different stabiliser muscles and are working your muscles, tendons and ligaments differently than you would when running on the road or treadmill. You also don’t have the constant pounding on the same joints, over and over again like you do on the road. The constant changes in elevation also means you’re normally going up or down hill, which shifts the effort onto different muscles and is a great way to strengthen quads, glutes, calves and core. While out on the mountain bike, the technical nature of the sport requires that you develop bike handling skills and riding technique. This requires both physical and cognitive skill development. The sport also requires endurance, good arm and

leg strength, core strength and balance, which makes this a better overall form of exercise than road cycling in many instances. There are also numerous options available to suit any preference, from simple trail riding and cross country, to the more technical downhill, free-ride, dirt jumping and cyclocross forms of mountain biking. And in a country with such diverse and spectacular natural surroundings, trail running and mountain biking are extremely popular, with an abundance of riding, touring and race options, from single day events to muti-day stage races and extreme tests of ultra-endurance. There is something to challenge all level of athlete.

2.HIT THE TRAILS WHETHER YOU DECIDE TO HIT THE TRAILS ON FOOT OR BY BIKE, GETTING OUT INTO NATURE HAS MANY BENEFITS AND THEY’RE NOT JUST PHYSICAL.

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3.TRY A WOD, OR TWO WHILE THE HARDCORE WORLD OF CROSSFIT IS NOT FOR EVERYONE, IT’S WORTH REMEMBERING THAT YOU DON’T HAVE TO DRINK THE KOOL-AID ALL THE TIME, TO COIN A POPULAR CROSSFIT PHRASE.

MENTAL BENEFITS

PHYSICAL BENEFITS

The principles that underpin this type of training – that of highintensity interval training (HIIT) – are hugely beneficial to anyone, whether you’re an athlete or simply looking to shape up. Engaging in basic CrossFit WODs (Workout of the Day) helps to develop metabolic conditioning, which improves general cardiovascular and cardiorespiratory fitness. The type of training involved, which can include everything from bodyweight exercises to more advanced Olympic lifts, also builds strength, power, speed, stamina, coordination, agility, flexibility and mobility. This, as the name implies, also makes it an ideal form of crosstraining, both for strength and power athletes and endurance athletes of all levels. Even couch potatoes looking to get active again will benefit from this functional and constantly varied form of training.

When done correctly (and safely), CrossFit will test your physical and mental limits. The variety is also a welcome break from the normal gym routine. The group vibe and dynamic inside a box can be a huge benefit, too, as other CrossFitters help to motivate you to achieve a new PB or get you through a tough WOD. It’s certainly something worth experiencing and is an ideal exercise modality to add to any type of programme in 2017, even if it is just once or twice a week.

LEARN MORE Check out www.virtuosity.co.za for more competitive information, or get in contact with your local CrossFit box to find out more


ADVANCED FORMULATION WITH L-CARNITINE

PER 35g SERVING

129

CALORIES

1.4g 22.4g

SUGAR

PROTEIN

* BASED ON WHEYTELLA FLAVOUR

CMYK

EW GREATONURS FL AV

Alrieta de Wet

HOC C E L B U O D

2015/2016 USN FACE OF FITNESS WINNER

SHOP ONLINE USN.CO.ZA

LA WHEYTEL

ICE CREAM VANILLA

Y BEAN PINK JELL

WHEY MORE EFFECTIVE, TASTIER & LIGHTER! MANUFACTURED IN ACCREDITED FACILITIES

INDIVIDUAL RESULTS MAY VARY. ONLY EFFECTIVE AS PART OF A WEIGHT MANAGEMENT PROGRAMME WHEN COMBINED WITH A BALANCED, ENERGY-RESTRICTED EATING PLAN AND REGULAR EXERCISE.

USN.CO.ZA

USN SA

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4.POWER UP WITH PILATES

PHYSICAL BENEFITS The true, most beneficial form of Pilates is performed on specialised equipment such as the Universal Reformer, Trapeze Table, Cadillac or Rack, and the Wunda Chair, which enables the user to do hundreds of exercises in all sorts of positions to improve their strength, flexibility and stability. Pilates also helps to build endurance, coordination and stamina, but Pilates is best

known for strengthening the core stabilisers and postural muscles to help align the spine and body. This makes it an ideal form of exercise for specific sports conditioning, increased endurance, stamina and flexibility, or even prehab and rehab work as it can be targeted to help strengthen weak joints and muscles or to repair muscle and ligament damage.

IF YOU’RE LOOKING TO BUILD A CORE OF STEEL AND CREATE BALANCE AND SYMMETRY THROUGHOUT YOUR BODY, THEN PILATES IS DEFINITELY SOMETHING TO CONSIDER.

But skip the pseudo-Pilates group classes at your local gym and rather head to your nearest specialist Pilates studio.

MENTAL BENEFITS In addition, the key principles of the practice, which include concentration, control, centering, flow (or efficiency of movement), precision and breathing, make it the perfect allencompassing form of exercise for body and mind.

5.NAMASTE WITH IT YOGA MAY BE ONE OF THE MOST UNDERRATED AND UNDERUTILISED FORMS OF EXERCISE AT OUR DISPOSAL.

While many may consider this form of exercise a glorified meditation session suitable only for the more esoteric among us, there are real benefits to be

had from a few yoga sessions each week. The principles that underpin this practice and the physical postures incorporated are designed to purify the body by

stretching tight muscles and helping to remove toxins, while also clearing the mind, and connect mind, body and spirit through breathing.

S

PHYSICAL BENEFITS From a physical perspective, yoga facilitates deeper stretching, which can aid in injury prevention and the relief of stress and tension by systematically stimulating and restoring health to every muscle and joint in the

MENTAL BENEFITS body. However, yogis can also benefit from improved balance and proprioception, an increase in bone density, and there have also been reports of improved sexual function and performance from yoga.

Aside from the stress relief and state of relaxation it promotes, yoga has also been linked with boosts in cognitive function, focus and memory, and certain yoga programmes have been found to help alleviate anxiety and combat depression. It’s also said that it has a beneficial effect on immunity.

o, why not use the year ahead to step out of your comfort zone and expand your fitness horizons by trying something new and possibly even challenging? It doesn’t have to replace your established tried-andtrusted approach to training, but who knows, you may actually find that you derive immense benefit from the addition of this regimen to your programme, or you may discover something new that you really enjoy doing.


PRODUCT REVIEW I’M SO EXCITED TO HAVE THE OPPORTUNITY TO SHARE MY FAVOURITE USN PRODUCTS WITH YOU AS THE NEWLY CROWNED USN FACE OF FITNESS! I’m sure you’re all keen to get back on track and in shape after the festive season and to achieve your fitness goals this year, in which case I have a selection of top products to help you do just that. Here are some of my suggestions for 2017: BY SHELBY JESSICA NEVES, 2016 USN Face of Fitness

PHEDRA-CUT LIPO XT

B4-BURN GREEN APPLE

PHEDRACUT SLIMPACKS

One can never go wrong with the best fat burner in South Africa, the legendary PhedraCut Lipo XT. Formulated with research-backed ingredients and perfected over the past 15 years, PhedraCut Lipo XT is trusted by thousands of South Africans to aid them in their efforts to lose weight and stay in shape. Combine this with regular exercise and a healthy eating plan and you are well on your way to a slimmer version of yourself! Those extra festive season indulgences will soon be a distant memory, with their tell-tale signs forever banished from your hips!

B4-Burn thermogenic pre-workout has been on the market for about a year and has become my favourite pre-workout. This formulation is free from beta-alanine and creatine, which makes it the perfect option for ladies who are looking for a boost in energy levels and metabolism ahead of an intense workout. And it’s now available in Apple Pop flavour too, offering a super refreshing taste. It still contains powerful ingredients like Astragin™, Advantra Z® and TeaCrine®, which gives you explosive energy and stamina and helps with toning. Try it, you’ll love it!

PhedraCut Slimpacks have been a firm favourite amongst those looking for a thermogenic weight-loss product in an energising drinkable format. It has all the benefits of PhedraCut but you don’t have to swallow capsules! It is a versatile product in convenient sachets which means you can have it with you at all times to drink before meals or as an energising drink during the day or before your training session. It is available in Berry, Citrus and the brand-new Mango-Orange flavour for extra variety. 75


THE LATEST PRODUCTS

SUPPLEMENT NEWS

USN BLUELAB™ WHEY

SOLAL 5-HT1™

The latest product to come from the USN BlueLab™ consumer-based research programme is a new range of whey products, formulated to taste exactly how discerning South African supplement consumers want. Following rigorous consumer taste testing performed in South Africa’s leading supplement retailers, USN have now released BlueLab™ Whey – a range of products that still include the premium ingredients sourced from the world’s best suppliers, with the added appeal of consumer-influenced flavours. These include Caramel Popcorn, Chocolate Peanut Butter, Wheytella, and Double Chocolate Rocky Road flavours. These customised leading whey products include only premium, sciencebacked ingredients, and offer more protein per gram with no amino spiking.

Sceletium is a plant that contains three mood-boosting substances (alkaloids): mesembrine, mesembrenone and delta-7mesembrenone. Although all are important for boosting mood, delta-7-mesembrenone is the most effective for relieving anxiety at the same time. Solal’s 5-HT1™ contains Delta-KNX™, which is uniquely enriched with extra delta-7mesembrenone. 5-HT1 blocks those enzymes in the brain that break down serotonin, the neurotransmitter responsible for good mood. As a result, more serotonin is able to bind to 5-HT1 receptors on the surface of brain cells in the part of the brain that controls mood. And the more 5-HT1 receptors that are activated by serotonin, the better your mood! 5-HT1 has therefore been scientifically formulated to combat the symptoms of depression, including anxiety, insomnia and stress. Note: Consult your doctor before taking 5-HT1 together with prescribed antidepressant or replacing your prescription with 5-HT1.

BIOGEN GLUCOMANNAN

NUTRITECH® WHEY PROTEIN BARS

Nutritech Whey is now available in a convenient on-the-go protein bar. The latest innovation from the Nutritech® FSSC22000-certified facility has been designed with athletes in mind. With the high protein content and the mix of carbs, Nutritech® Whey Protein Bars are formulated to help fuel muscle recovery. Whether it’s a postworkout or a convenient on-the-go snack, reach for a Nutritech® Whey Protein Bar to reload, refuel and recover. Available in Chocolate Mocha Brownie, Smoreo or Peanut Butter flavours.

Glucomannan is a highly viscous fibre, which is a type of soluble fibre. One of its main characteristics is the ability to absorb water and form a gel. In fact, glucomannan can absorb up to 50 times its weight in water. In addition, viscous fibre functions as a prebiotic. It nourishes the bacteria living in your colon, also known as the gut flora or microbiota. In your colon, bacteria ferment fibre into short-chain fatty acids, which can fight inflammation, boost immune function and provide other health benefits.

SUPPLEMENTS TNT MERCURY MAGMA HARDCORE

TNT Mercury Magma Hardcore is an ultra-high potency thermogenic cutting compound. The constituents featured in this product have shown significant metabolic and energy surge responses. Thermogenesis is an extremely effective mechanism to increase fat burning potential and metabolic function. Magma Hardcore encourages fat burning by elevating the body’s ability to expend calories through vigorous exercise and if combined with a restricted low-fat diet can boost fat loss. The new TriCore™ Pyrophoric Thermal Conductor has been re-engineered to target 3 aspects of fat burning potential. The unique formula stimulates thermogenesis, energy output and mental focus thus encouraging a proactive fat-burning environment.

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RIPPED FEMME METABOLISM SUPPORT

Excess oestrogen blocks fat-burning receptors from activating fat metabolism and the burning of fat as fuel. Ripped Femme Metabolism Support is formulated for a woman’s unique hormonal (endocrine) system, working with the female body to reduce and rebalance oestrogen while activating metabolic pathways for enhanced fat burning. It delivers clinically-researched dosages of key fat-burning ingredients, including indol3-carbinol, red pepper extract, green tea extract, caffeine, olive leaf extract, vitamin B12, and a supportive dose of L-carnitine tartrate.


FUEL UP

NUTRITION NEWS

DENNY® SA LAUNCHES MUSHROOM BURGERS Made with a high content of farm fresh mushrooms, onions and a hint of aromatic garlic, Denny® Mushroom Burgers are now available in two variants: Original and Crumbed. Both are seasoned with herbs and spices and the Crumbed version is coated in a crispy layer of fresh breadcrumbs.

RAW URBAN GARDENING

Raw is an urban solution to growing sustainable fresh produce. With over 40 varieties in the launch range, Raw ensures that your veggie garden offers up rainbow beetroot, zebra tomato and mardi gras beans, to name a few. The seeds are perfect for container gardens or small-space growing and consist of non-GMO and Heirloom varieties. Raw is the urban dweller’s answer to the stress of hitting the store daily for fresh produce and is the seasoned gardener’s dream when it comes to variety. Available at selected garden centres nationwide. Visit www.rawliving.co.za for more info.

DIET-INDUCED HEADACHES

Research conducted at the Department of Internal Medicine at the University of Cincinnati College of Medicine, in the United States, which reviewed more than 180 studies on the subject of migraine and diet, determined that the three main culprits of diet-induced headaches were eliminating your morning cup of coffee, consuming processed foods high in nitrites or monosodium glutamate (MSG) and the overconsumption of alcohol.

These non-meat burgers are perfect for both vegans and meat eaters looking for a quick and delicious healthy alternative. They do not contain preservatives, GMO ingredients, added MSG or soya. Mushrooms, which comprise of 92% water, are also packed with wholesome goodness, containing considerable amounts of protein, dietary fibre, vitamins and minerals. Research also suggests that mushrooms have a positive impact on cognition, weight management, oral health and cancer risk. Available in the frozen foods section of all major retailers with four portions per 320g box, at a RRP of R39.99. To learn more, visit www.denny.co.za

FUEL UP FOCUSING ON PLEASURE OF EATING MAKES PEOPLE CHOOSE SMALLER PORTIONS

FUEL FOOD MEAL PLANS

www.fuelfoods.co.za

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texture) of similar desserts. How can focusing on the pleasure of food make people want smaller portions? When it comes to eating, pleasure is inversely related to size. It is at its maximum in the first few bites of the food. Each subsequent bite then becomes less enjoyable and it is the last bite which determines the overall impression of how much we enjoyed the food. When people choose portions based on value for money or the fear of being hungry, they end up choosing one of today’s supersized portions which are just not that enjoyable to eat toward the end.

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With no sugar, preservatives or additives, Fuel Food makes living a healthy lifestyle easy by providing cooked meals that are ready for your plate. Fuel Food provides an entire meal plan that is convenient, organic, tasty and effective in achieving individual dietary goals. With a variety of options to choose from, their meal plan encompasses a wide range of flavours, ensuring a different meal every day in a two-week cycle. Their delicious home-cooked meal options include cottage pie topped with pumpkin mash, beef and olive casserole, Italian chicken casserole, Moroccan meatballs, lowcarb pumpkin and spinach lasagne, and chicken quiche. For more info visit

Research has found that people can be encouraged to choose smaller, healthier portions, without compromising on enjoyment. In their article published in the October 2016 issue of the Journal of Marketing Research, Pierre Chandon, the L’Oréal Chaired Professor of Marketing, Innovation and Creativity at INSEAD, and Yann Cornil, Assistant Professor of the Sauder School of Business, University of British Columbia, find that people will choose smaller portions of chocolate cake when they are asked to vividly imagine the multi-sensory pleasure (taste, smell,

THE NUMBER OF EXTRA CALORIES (IN KCAL) THAT SLEEP DEPRIVED STUDY PARTICIPANTS CONSUMED THE NEXT DAY, ACCORDING TO A SYSTEMATIC REVIEW AND META-ANALYSIS LED BY RESEARCHERS AT KING’S COLLEGE LONDON. THE STUDY RESULTS WERE PUBLISHED IN THE EUROPEAN JOURNAL OF CLINICAL NUTRITION.


THE CHOCOLATE TREE & THE SOUL TREE FOOD RANGES The Chocolate Tree and The Soul Tree locally manufacture a range of high quality health food products, and have been doing so for the last 30 years. The range includes products that use gluten free, GMO free and organic ingredients. Products are manufactured according to a strict food safety procedure and no cross contamination of products occurs. The company aims to revitalise your body and your soul by providing healthful products at competitive prices. The range includes seed bars, top coated rice cakes, corn wafers and Banting granola. For more info or to order, visit thechoctree.com

ALMOND MILK SALES CONTINUE TO SURGE

Almond milk is on its way to becoming South Africa’s preferred milk substitute, mirroring global sales of this non-dairy alternative. A recent Global Health and Wellness Survey by market research firm Nielsen has shown that sales of almond milk in the U.S. totaled more than $894.6 million in 2015, growing more than 250% since 2010. The report also noted that consumers rated back-to-basics food attributes like “all natural,” “no artificial colours or flavours” and “made from vegetables or fruits” the most important. Almond milk is now also seeing strong growth and increased innovation in South Africa, with health and sustainability concerns helping to drive the growth of almond milk, says Almond Breeze South Africa Country Manager, Marcus Peil. Launched in SA in late 2015, Almond Breeze is now available at supermarkets and coffee shops country wide, and has been the leading almond milk in the United States for over a decade.

DITCH THE CARBS WITH UCOOK

30% s THE DEGREE TO WHICH THREE LOW-CARB MEALS EATEN WITHIN 24 HOURS WAS ABLE TO LOWER POST-MEAL INSULIN RESISTANCE, ACCORDING TO A UNIVERSITY OF MICHIGAN STUDY. THE RESEARCHERS ALSO FOUND THAT HIGH-CARB MEALS SUSTAINED INSULIN RESISTANCE, A CONDITION THAT LEADS TO HIGH BLOOD PRESSURE, PRE-DIABETES AND DIABETES.

The latest good news for healthconscious foodies is the arrival of online meal kit delivery service UCook. Clients simply visit www.ucook.co.za and select their weekly meal-plan (vegetarian and low-carb meals included) and whether they are cooking as a bachelor, couple or family. The UCook team then sources organic ingredients, accurately measures these and delivers them, along with their corresponding recipe cards, directly to the customer’s address for them to cook in the comfort of their own home. This service offers convenience and the benefits of farm-to-fork eating, along with education and empowerment because by following the recipes, customers learn tips, techniques, and flavour combinations that suit their new healthy diet.


FUEL UP

READER RECIPE

Supplied by Carmen De Wet

WHAT SHE USED:

Make it your whey! CHOC PEANUT BUTTER WAFFLES

2 eggs 6 tbsp water (preferably filtered or purified) 2 tbsp pancake mix 2 tsp of virgin coconut oil 1 scoop of USN BLUELAB™ Whey Chocolate Peanut Butter flavour 1 packet sugar-free chocolate pudding Coconut cream Strawberries

BEST GUILT-FREE, SUGAR-FREE WAFFLES!

HOW SHE MADE IT:

1. Mix all the ingredients

thoroughly into liquid form. 2. Use Spray & Cook coconut oil to grease the waffle pan before adding the mixture. 3. Cook until golden brown. 4. Add a packet of delicious sugar-free chocolate pudding to coconut cream and blend until the cream and pudding becomes a mousse texture. 5. Add a dollop of mousse onto the waffle, serve and enjoy!

COCONUT CREAM, like coconut oil, contains beneficial medium chain fatty acids such as lauric acid, which have a host of health benefits. They’re also a great source of energy!

WIN!

WIN A YEAR’S SUPPLY OF YOUR FAVOURITE WHEY PROTEIN!

BONUS TIP: You can also add raw cacao powder for the chocolate mousse, instead of choc pudding.

#FitnessReaderRecipe Submit your reader’s recipe and you could win a year’s supply of USN Whey Protein. Email info@fitnessmag.co.za or tag us @FitnessmagSA and @USNSA on Instagram with the recipe and food photo! *By tagging us you agree to the usage of your recipe in print Simple as that! #FitnessReaderRecipe

and online

Following rigorous consumer taste testing performed in South Africa’s leading supplement retailers, USN released BLUELAB™ 100% Whey Protein – a whey protein product that still includes the premium ingredients sourced from the world’s best suppliers, with the added appeal of consumer-influenced flavours.


FUEL UP

NUTRITIONALLY SPEAKING

Just about every physiological process that occurs within our bodies is controlled by the endocrine system (our hormones). Hormones orchestrate internal physical actions and reactions to maintain homeostasis (balance). As with any physical function, energy intake versus expenditure (or hunger) is also regulated by these internal regulators.

BY Cara-Lisa, founder of Caralishious | www.caralishious.com

COULD YOUR HORMONES BE THE SECRET TO FAT LOSS? A

key hormone that is responsible for hunger regulation and fat metabolism is leptin, which works to maintain caloric homeostasis. Leptin is the ‘gatekeeper’ to fat metabolism through its ability to regulate energy intake in proportion to caloric expenditure. Leptin controls hunger via the following pathways:

• By counteracting the effects of powerful feeding stimulants secreted by the hypothalamus and certain cells in the gut; • By promoting the production

of alpha-melanocyte-stimulating hormone (α-MSH) – a powerful appetite suppressant. Leptin is secreted by fat cells and is received by receptors

LEPTIN HELPS TO REGULATE THE AMOUNT OF FOOD CONSUMED IN RELATION TO FAT STORES IN THE BODY. IN SHORT, LEPTIN TELLS YOU WHEN YOU HAVE HAD ENOUGH TO EAT! 76

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in the hypothalamus. If leptin is present and receptors are sensitive, then hunger is inhibited. More body fat means less food is required and so leptin is secreted to inhibit hunger and the accumulation of excess fatty tissue. Leptin also responds to short-term energy balance: a severe caloric deficit will reduce the secretion of leptin to encourage an individual to eat more to replenish energy stores. A severe caloric overdose temporarily boosts leptin secretion to reduce hunger. In individuals who are at a healthy weight, leptin functions normally by regulating the amount of food consumed in relation to fat stores in the body.

In the short term, leptin signals that the body has had enough to eat, while in the long term leptin indicates that the body has sufficient energy stores. In both instances, leptin works to reduce the appetite to maintain homeostasis, or a healthy body weight. Conversely, in overweight individuals the leptin regulation process is affected. This can occur in one of two ways: either the secretion of leptin is down-regulated (the individual becomes resistant to leptin), or leptin is unable to reach receptors in the hypothalamus. In both instances, hunger is no longer regulated and therefore becomes uncontrolled and relentless.


MORE AND MORE CASES OF LEPTIN RESISTANCE ARE BECOMING EVIDENT, WHICH IS A REALLY GOOD REASON TO CHANGE THE WAY WE EAT! WHAT CAUSES LEPTIN RESISTANCE? If we look to the animal kingdom, we see that most living creatures appear to be optimally built for survival, in relation to their environment. This is because wild animals are not exposed to drastic changes in their diet, which allows their internal hunger regulation process and metabolism efficiency to be maintained. Humans, however, have been exposed to such a severe dietary evolution that as much as 80% of the foods consumed today did not even exist 100 years ago. Our current era has seen more disease and pathology than any era in history, all attributable to what has now become the fundamental norms of modern society – stress, poor nutrition, sleep deprivation and substance abuse. Preservatives, colourants, additives, processed foods, refined carbohydrates, hormones, genetically modified organisms and pesticides have become common constituents in modern society’s diet, which in turn has contributed to a plethora of health-related problems,

one, in particular, being leptin resistance. Food is no longer just food, but a selection of the finest fake ingredients that exist in abundance, and offer a lower price tag than natural, wholesome produce. Owing to this drastic change in the human diet, more and more cases of leptin resistance are becoming evident, which is a really good reason to change the way we eat!

COMBATING LEPTIN RESISTANCE

The answer to combating leptin resistance is simple, it all boils down to adopting healthy habits: • Eat lots of fresh, wholesome foods such as nuts, whole grains, legumes, fruits, vegetables and lean proteins. • Drink sufficient water. • Get enough sleep. • Exercise regularly. • Do not allow stress to control your life: relax when you need to and learn how to say ‘no’ when it is time for a break – balance is essential!

• Say ‘no’ to any form of severe calorie restriction, as yo-yo dieting and starving the body are extremely harmful to the metabolism. Overly restrictive diets place the body under enormous stress and cause the body to step into starvation mode which causes binge eating and disrupts leptin secretion completely. The body begins to store fat like crazy to counteract the calorie deficit, thereby resulting in weight gain – the polar opposite outcome of what was initially intended.

USE LEPTIN TO MAXIMISE FAT LOSS

Most people who embark on a weight-loss programme will tell you that the last few kilograms are the hardest to lose. This is because the body recognises that fat stores are diminishing and so leptin secretion is reduced. When leptin levels are very low, fat metabolism is reduced, which is what results in the difficulty in

E EXERCIS ! LY R REGULA

’ SAY ‘NO TING IE D O TO YOY

shedding those final kilograms. The good news in all of this is that we can use food (our favourite foods in fact) to raise leptin levels to promote further fat loss. Enjoying starchy, sugary foods on occasion (once a week or once every 10 days) is actually beneficial for fat loss because this promotes the secretion of leptin, which regulates hunger and stimulates fat metabolism. Most refer to this as the glorified ‘cheat meal’; however I prefer the term ‘treat meal’ as cheat implies something negative, which is counterintuitive to developing a healthy relationship with food. A treat does not mean we must gorge on everything we can get our hands on. Allowing this kind of behaviour will lead to binge eating, which opens the door to another dilemma altogether. A treat meal means one meal, not seven meals in one day. An example is a mediumsize piece of chocolate cake, 2-3 biscuits, a serving of pasta or a handful of your favourite sweets. Enjoying the occasional treat ties in to building a positive relationship with food – one that is healthy, sustainable and non-restrictive. This means eating clean 80% of the time and indulging occasionally (no more than 20% of the time). In so doing, the perception of forbidden foods is eliminated, leptin secretion is maintained and fat loss is optimised.

ABOUT CARALISHIOUS Cara-Lisa is a health blogger, fitness enthusiast, wellness coach, and founder of the Caralishious brand. With 17 years of dance experience behind her, Cara-Lisa has first-hand experience in sports nutrition, body conditioning, Pilates, healthy eating and holistic living. After overcoming years of struggle in her relationship with food and body image, it is now her passion to help heal others. You can find Cara-Lisa’s online coaching services and meal plan options at www.caralishious.com. Her blog includes healthy recipes, nutrition advice, exercise tips and offers simple and sustainable ways to obtain and maintain lasting health. You can also subscribe to Cara’s newsletter for regular updates, recipes, and nutrition tips delivered straight to your email. @caralishious caralishious @caralishious

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TRAINING

FEATURE SMOOTHIE BOOSTER FUEL UP

EIN PROTR UP: E POW 0g of 3 Up to per protein g! servin

BY Sophie Baker, Communications Officer at MiWayLife

PROTEIN POWER GREEN SMOOTHIE 1 cup water 1 cup raw kale, chopped 1 orange, pitted and peeled ½ tsp of Spirulina powder 2 scoops vanilla flavour protein (whey or plant-based) Pinch of ground cinnamon Pinch of ginger powder

PREPARATION: Combine all ingredients in a blender. Mix until smooth. SPIRULINA IS CONSIDERED A SUPERFOOD THANKS TO ITS MANY HEALTH BENEFITS. THESE INCLUDE CANCER PREVENTION, THE ABILITY TO DETOX THE BODY OF HEAVY METALS, AND ITS ABILITY TO LOWER BLOOD PRESSURE AND REDUCE CHOLESTEROL, AMONG OTHERS.

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GINGEROL, THE MAIN BIOACTIVE COMPOUND IN GINGER, IS A POWERFUL ANTIINFLAMMATORY AND ANTIOXIDANT.


P

erhaps you’re a smoothie fan and enjoy taking one to work every morning, feeling virtuous as you skip the butter and jam croissant. Or maybe you’re more of a

KEY CONSIDERATIONS

There are many reasons to be sceptical of the trend to blend, but there are just as many to make a convert out of you. Before you decide, here are a few important points to consider. Firstly, not all smoothies are created equal. Some are veggie based, others are heavy in fruit, and others are a mixture of the two. Then there’s the issue of ingredients. Smoothies that start off as healthful can quickly become anything but when we add elements such as honey, syrup, chocolate, ice cream or sweetened peanut butter, as examples. Obviously you want to avoid adding sugar and hollow calories to your smoothie, especially if your aim is to lose weight or boost your nutrient intake for the sake of your health.

JUICING VS BLENDING

It’s also important to distinguish between smoothies and juices.

SKIP THE JUICE

scrambled egg person who sees those smoothie-drinking people on your morning commute or at work and wonder if you’re missing out. If you’re the latter, you’ve

The process of juicing removes many beneficial elements of the healthful ingredients you blend, such as the fibre-filled skin and pulp. While juices can be a dense source of nutrients, they’re less likely to satisfy your hunger. The added fibre in smoothies also helps to control absorption and digestion, which can help to manage sugar spikes and slumps, which are often associated with juicing with fruit.

CONVENIENCE

Smoothies can also be convenient as you can blend and freeze in advance. You can also freeze individual ingredients for up two weeks. Just cut everything up, put them in freezer bags and then quickly toss something together for a post-workout snack or a quick on-the-go morning meal to fuel you for the day ahead. A blender that allows you to blend and use the same container as the cup can save you even more time and makes less mess.

You need a liquid base for your smoothie and it’s easy to turn to fruit juice in the misguided belief that it’s a healthier option. As mentioned previously, juicing fruit delivers all the natural sugars without the bulking benefits of fibre. Rather use water, milk, a milk substitute or greek yoghurt for your liquid.

probably got a few pretty legitimate and sensible questions. What’s the deal with smoothies, anyway? Surely you could just eat that apple and be done with it? Why do you need to drink it?

BE FRUGAL WITH FRUIT

While smoothies are a great way to get in your five servings a day of fruit and veg, you need to be mindful to not go overboard. You can easily consume more fruit in a smoothie than you would if you ate them, which can provide an excess of natural sugar in your diet. And not all fruits are created equal. Rather use fruits, particularly sweeter varieties, for taste and stick predominantly to vegetables to make up the bulk of your smoothie recipes. To avoid sugar spikes and possible weight gain, use lower GI fruits like berries and apples in your smoothies. Limes, for instance, are very low in sugar but pack a great flavour punch when mixed with apples, mint and other leafy greens. Fruits like bananas, dates and pineapple are high in sugar and should be used sparingly. Avocado (yes, it’s a

WHAT’S THE BIG DEAL ABOUT SMOOTHIES?

fruit) is a great alternative to a banana, as it’s mild tasting and adds a lovely creaminess to the drink.

VEG IT UP

Leafy greens are particularly good in smoothies and should form 50-80% of your fruit and vegetable mix. To begin with, try adding a handful of mild-tasting vegetables to your smoothie, such as baby spinach. Another easy and ‘barely there’ vegetable to try is cucumber – just remember to reduce the liquid you add as they have a high water content. When you’re used to the idea of vegetables, try kale, celery, romaine lettuce, beetroot (it’s great with apple) and rocket. If the green colour puts you off too much, try adding a tiny slice of beetroot at the end. It gives the smoothie a pink hue and doesn’t change the taste. Limit the amount of sugar-rich root vegetables such as carrots in your recipes.

Avocado (yes, it’s a fruit) is a great alternative to a banana, as it’s mild tasting and adds a lovely creaminess to the drink.

ADD PROTEIN AND GOOD FAT

Almond milk, soy milk and even light coconut milk or coconut water are great options if you’re dairy intolerant. If you like a thick smoothie (and you should, because research shows that drinking a thick, dense smoothie leaves you feeling more satisfied) there’s an easy way to add bulk without calories – use ice.

Adding protein and healthy fat to your smoothie will keep you feeling full for longer. Just be mindful of your portions as too much fat can add extra calories you don’t want or need. You can

also use protein powders, or any combination of chia seeds, hemp seeds, pumpkin seeds, nuts, cottage cheese, flaxseed, greek yoghurt, silken tofu, soy, almond milk or milk to boost the protein content of your smoothie.

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FUEL UP

KITCHEN TOOLS

kitting out

your kitchen MUST-HAVES FOR CREATING YOUR BEST BODY OUTSIDE THE GYM.

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3

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NUTRIBULLET’S NEW COLOURS

MELLERWARE WHITE CITRUS JUICER

O3 FRUIT & VEGETABLE WASHER

The revolutionary NutriBullet, with its patented blade design and unique cyclonic action that breaks down even the toughest ingredients into their most digestible, nutrition-enhancing state, is now available in a range of four colours, including grey (original), black, blue and red, from stockists nationwide. Orders now include free delivery. R2,495 www.nutribullet.co.za

Enjoy fresh homemade citrus juice with the Mellerware Contemporary Citrus Juicer. This healthy option comes with a 700ml juice cup, two pressing cones that control the automatic start/stop function, cord storage, and a detachable base for easy serving. R159.96 www.boardmans.co.za

The O3 Fruit and Vegetable Washer is a revolutionary way to clean fruit and vegetables. The machine applies a patented enamel coated stainless tube to produce ozone that kills bacteria, decomposes pesticide, removes heavy metals, removes hormones and cleans all debris and dirt from fruits, vegetables, fish, meat and other produce without any secondary pollution. R2,499 www.yuppiechef.com

MELLERWARE SAVOY SAUSAGE MAKER & MEAT MINCER

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Make your own top quality, healthy mince and sausage to cut out the low-grade products and fillers with the Mellerware Savoy Sausage Maker & Meat Mincer. Offers three mincing options with course, medium and fine mincing attachments. Includes sausage and kibbeh accessories, a reverse function, and a tube and tray made from metal. R1,099 www.yuppiechef.com


THE

FARMACY: FOOD IS MEDICINE WHY WHOLE, NATURAL FOOD IS THE CORNERSTONE OF HEALTHY LIVING FOOD AS MEDICINE

BY Pedro van Gaalen and Vanessa Ascencao

WHEN IT COMES TO OUR HEALTH, WE HAVE TWO BROAD APPROACHES THAT CAN BE USED TO MAINTAIN IT OR REGAIN IT, SHOULD WE FALL ILL. THE PREVAILING TREND – THE ONE WITHIN WHICH PHARMACEUTICALDRIVEN MODERN MEDICINE HAS BECOME ENTRENCHED – IS THAT OF CURATIVE MEDICINE. The other is preventative medicine and, as the popular idiom from Dutch Renaissance theologian Desiderius Erasmus states, prevention is better than cure. According to this approach, it is our diet that should sit at the heart of our quest for optimal health and enhanced resilience against disease, with exercise alongside to fortify our efforts, and supplementation a little further back as auxiliary support.

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The concept of food as medicine was originally espoused by Hippocrates, the father of Western medicine, who famously said: “Leave your drugs in the chemist’s pot if you can heal the patient with food” and “Let medicine be thy food and let food be thy medicine.” It was his belief that eating wholesome food was the basis for good health. Paradoxically, though, one of the major reasons we get sick today is also caused by our diets. The problem lies

in our overconsumption of overly processed and refined foods and sugar, which are devoid of nutrients and are full of artificial colourants, additives, flavourants, synthetic compounds and chemicallyaltered fats and sweeteners. This has led to the high prevalence of nutritional deficiencies and high rates of free radical damage. These foods also have deleterious effects on our hormonal system and organs, which has given rise to the global lifestyle disease pan-

demic that plagues so many today, the most notable of which is the rise in obesity. Basically, we have shifted away from the simplicity of nature and have completely changed and altered the food we have been designed to digest, assimilate and absorb and this is causing us to become sick. Therefore, perhaps more than anything else in our lives, the foods we regularly eat will determine whether or not we become ill, or remain healthy into older age.

NOURISHING YOUR BODY “The cornerstone of preventative medicine is eating a nutrient-dense diet,” explains Rachel Jesson, co-author of the book Wholesome Nutrition For You (Struik Lifestyle, 2016). “This is because natural foods, be they vegetables, fruit, organic meat and dairy, contain beneficial substances such as phytonutrients, vitamins, minerals, fatty acids, fibre, antioxidants and more. Your body recognises these substances and knows how to process and assimilate them to nourish the body,” she continues.

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However, Jesson, who is a health food specialist and sports scientist, adds that even when you follow a diet composed predominantly of whole, natural foods, modern agricultural and food distribution practices, and compromised soil quality lower the nutritional content of food, thereby degrading its quality. “Even much of the organic farming done today doesn’t offer the same nutritional value it did previously due to the large scale on which it is done,” adds Jesson. “And when you shop at any one of the many organic markets that are

popping up across the country, you should also ask when the food was picked and how far it had to travel to get there, to determine if it has retained enough of its nutritional value.” In this regard, Jesson suggests that you use your instinct when buying ‘fresh’ food. “The freshest, best quality foods will taste better – it’ll generally taste richer and/or sweeter.” And that, she says, is the basis for selecting the best options for your plate. “Always aim to eat the best quality food that you can, as often as you can. This won’t always be possible, though.”


“ANYTHING THAT YOU CAN PICK STRAIGHT FROM YOUR GARDEN AND PUT DIRECTLY ONTO YOUR PLATE WILL BE THE FRESHEST FORM OF FOOD YOU CAN EAT.

A HOST OF ISSUES

GET GREEN THUMBS However, she asserts that there are ways that we can increase our intake of the nutrients and other beneficial compounds that will boost our health, adding that people have become too focused on the macronutrient ratios of their diet, which is a common trend in fad dieting. “Much of the debate on diets today focuses on the amount of carbs and fats we eat. In all honesty, we don’t need too much energetic food in our diet, but we definitely need to ensure we’re getting the right amount of micronutrients,” affirms Jesson. Her first suggestion in this regard is growing veggies at home. “Anything that you can pick straight from your garden and put directly onto your plate will be the freshest form of food you can eat. It will also have the highest nutrient density as there is no time for it to degrade.” And there is no coincidence in the fact that veggies are often the easiest and quickest to grow. “A healthful diet should consist mainly of vegetables, with smaller amounts of fruit and protein,” says Jesson.

With the right selection of seeds and a few pre-sprouting techniques, you can have a small- to medium-size organic garden at home full of things like tomatoes (a fruit), carrots, beetroot, and loads and loads of leafy greens, often within a few weeks. Fruit trees, on the other hand, can take years to grow, germinate and flower. If you don’t have the space or know-how to plant your own garden, Jesson suggests that you don’t compromise on the quality of the food you buy. “Spend the extra money on food. In the long run you’ll likely save on the amount of money you’d spend on medical and doctors bills and chronic medicine, if you invest now in proper nutrition.”

The other important aspects that irritable bowel syndrome (IBS), to Jesson suggests we consider name a few.” include the critical role that the Diabetes and weight gain are also food we eat plays in controlling caused by poor diets and are tied to inflammation levels, balancing a poor insulin response and other blood sugar, regulating hormonal changes that are brought cardiovascular health (including about by an overconsumption of blood pressure and cholesterol sugar and carbohydrates, particularly levels), and the ability of our processed carbs. “One of the most digestive system to process and important roles of your diet is to eliminate waste. balance blood sugar,” says Jesson. “For many of us, our bodies “This is best achieved by mixing foods are in a state of chronic systemic to manage the glycaemic load (GL) inflammation due to toxins, stress, of the meals you eat.” poor diets, and an overly acidic Abnormal hormonal profiles environment caused by alcohol, brought about by poor diets and smoking and an overconsumption of the ingestion of compounds known acidic foods,” elaborates Jesson. “We to be hormone disruptors, such therefore need to eat more foods as pesticides and chemicals like that combat inflammation because BPA, contribute to maladies such when this delicate balance swings as fatigue, depression, low mental out of control, capacity, reproductive we experience problems, THE FOOD WE EAT numerous hypothyroidism and an PLAYS A ROLE IN problems.” array of autoimmune CONTROLLING This is because diseases. Toxicity is also inflammation tied to poor digestive INFLAMMATION is the root of LEVELS, BALANCING health and a decrease most diseases in liver function, BLOOD SUGAR, and is a major which reduces the REGULATING contributor body’s ability to selfCARDIOVASCULAR to the effects regulate its important of ageing. HEALTH (INCLUDING detoxification “Inflammation BLOOD PRESSURE AND processes. is an immune The active CHOLESTEROL LEVELS) ingredients found response. It is a natural process in the food we eat and some degree of it is beneficial can also influence gene expression and necessary, but this is normally and therefore contribute to either acute and localised. However, when health and longevity or to disease it becomes chronic and systemic and premature death as genes play it can affect nearly every tissue, a role in disease development and hormone and cell in the body. prevention. A nutrient-deficient diet That is when we start to experience that is laden with toxic chemicals many health issues, including and substances (including sugar) various forms of auto-immune negatively affects the process of disease, cardiovascular disease and gene expression.

IBS IS A CHRONIC DISEASE WHICH CAN BE BROUGHT ON BY TOXINS, STRESS, POOR DIETS, AND AN OVERLY ACIDIC ENVIRONMENT. PG86

TRY GROWING YOUR OWN Check out pg 86 for more gardening tips to keep you healthy and food smart.

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INCLUDING SUPERFOODS BOOSTS YOUR INTAKE OF IMPORTANT NUTRIENTS AND OTHER BENEFICIAL SUBSTANCES

A NATURAL BOOST Once you have your basic diet ‘cleaned’ up, Jesson suggests that you boost your intake of important nutrients and other beneficial substances. “A great way to do this is to add in superfoods, which pack a concentrated dose of various vitamins, minerals, phytonutrients and/or antioxidants.” The reasons for this are manifold. First and foremost, it makes up for any nutritional deficiencies or shortfalls that may be present in your diet, and this approach also helps to support numerous important bodily functions. “For example, anything that requires buffering, such as managing stress (in all its forms), detoxing, or various mental processes, all require micronutrients,” explains Jesson. These nutrient-dense foods include the likes of açai berries, which are said to reduce cholesterol and prevent cardiovascular diseases; broccoli sprouts which are full of enzymes and antioxidants; pineapple with its bromelain

CURING ILLNESS However, optimal nutrition is not only capable of preventing ill health, but can also help in the management, treatment and even reversal of various chronic illnesses. Jesson says she also turns to food first when she or someone in her family gets sick. “Foods also have powerful curative properties, with the ability to help manage acute conditions such as dehydration, infections and viruses, as well as chronic conditions such as diabetes and IBS,” she explains.

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MODERN SOCIETY HAS BECOME OVERLY RELIANT ON THESE PRODUCTS AND NOT ALL SUPPLEMENTS ARE BENEFICIAL OR EFFECTIVE.”

SUPPLEMENT YOUR EFFORTS content, an enzyme found in the fruit’s stem that aids digestion and prevents clotting, promotes nutrient absorption and combats inflammation; chia seeds with their high fibre and essential fatty acid content, which have been shown to help regulate blood sugar and aid in the prevention of cancer; garlic with its antibacterial, antiviral, anti-parasitic and antifungal properties; ginger, which can help to alleviate indigestion and reduce inflammation; and turmeric, which contains potent antioxidants and has antiinflammatory properties. Furthermore, including more fermented foods in your diet also helps to prevent illness by repopulating the gut and colon with what Jesson calls ‘healthy bugs’. “These are good bacteria that are often killed off due to excessive sugar consumption or antibiotic use. And the gut – specifically the microbiome it houses – is the first line of defence against many diseases and infections.”

But why not just take an offthe-shelf probiotic, supplement or multivitamin and mineral complex? Wouldn’t you be getting the same benefit? “There are certainly benefits to supporting a healthy diet with supplements as most people aren’t consuming what they need to, in which case they could use a boost. However, modern society has become overly reliant on these products and not all supplements are beneficial or effective.” Jesson’s approach is one of food first, with the aid of superfoods, supported with supplements to compensate for any shortfall. “Supplement use should be strategic rather than a shotgun approach to ensure it’s delivering benefits, and I always prefer to use products that are concentrated extracts of natural foods rather than synthesized compounds,” she adds. Examples include camu camu and boabab powders, which

offer high concentrations of vitamin C that can help boost immunity, and blue-green algae extract in the form spirulina, which can help reduce fatigue and that lab studies show has antiviral properties. Dandelion extract is another example as it is rich in vitamins and minerals and has antimicrobial properties, while maca powder, which is derived from a herb native to the Andes Mountains, is rich in amino acids, phytonutrients, fatty acids, vitamins and minerals. As an example, Jesson explains that she would dose up on a good probiotic – one that has a variety of strains and a high bacteria count (in excess of 30 billion CFUs per serving) – ahead of say a party or an overindulgence as the digestive system could use some extra support in these situations. “There are also more specific clinical approaches to supplement use in the treatment of various ailments, which can be determined in consultation with a nutritional therapist,” she explains.

JESSON SHARES THE FOLLOWING TIPS TO HELP CURE COMMON CONDITIONS:

Diabetes: Use cinnamon to regulate blood sugar, which helps to improve insulin sensitivity. Colds: Drink a tea made with chopped ginger, fresh lemon, hot water and a dollop of raw honey (find honey from local sources). Coughs: Chopped, strained onions, using the sap, with filtered water and honey. Let it stew. IBS: Add kefir to any smoothie. A home-made chicken soup that is brothy and stocky nourishes the gut with the co-factors needed to repair the gut lining. Diarrhoea: Psyllium husk or stewed apple with cinnamon. Indigestion: Lemon juice shot, a rocket and parmesan starter, or an apple cider vinegar shot before meals to boost stomach acidity. Dehydration: Squeeze a lemon into distilled or reverse osmosis water. Add Himalayan rock salt to water for an electrolyte solution.

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Get Rachel’s book from www.exclus1ves.co.za


TIPS GET MORE OF THESE IN YOUR DIET: EAT WHOLE, NATURAL; SIMPLE, RAW AND MINIMALLY PROCESSED FOOD AS MUCH AS POSSIBLE. FOODS IN THEIR NATURAL STATE CONTAIN MORE NUTRIENTS AND ACTIVE ENZYMES. CHOOSE ORGANIC FOOD to avoid pesticides, herbicides, genetically modified (GMO) foods, and irradiated food. Fresh, organically grown food has a greater nutrient density and tastes better. Similarly, organic meats and dairy don’t contain hormones, antibiotics and other growth factors that affect our own body chemistry. HYDRATE WITH PURIFIED WATER with added fresh lemon or lime and Himalayan rock salt. EAT A VARIETY AND COLOURFUL SELECTION of some fruit and lots of vegetables. USE FRESH HERBS AND NATURAL SPICES TO FLAVOUR YOUR FOOD. EAT FOOD IN SEASON to ensure more variety and nutrients in your diet. DITCH LOW-FAT AND FAT-FREE PRODUCTS. Choose organic, pasture-fed animal products and select fresh meats instead of cured, dried, preserved, or smoked meats. DON’T EAT FOOD THAT WON’T ROT. Real food is alive, so it will eventually rot and die. EAT AT LEAST SOME RAW FRUITS AND VEGETABLES. These have the highest amounts of vitamins and minerals. However, cooking some vegetables can make the vitamins more bioavailable, which makes it easier for our bodies to use. WASH ALL FRUITS AND VEGETABLES. Use a vegetable brush and bio-friendly veggie soap, or food-grade hydrogen peroxide to absorb pesticides and chemicals. WHAT TO AVOID: • Sugar and artificial sweeteners. • Table salt. • Processed fats and hydrogenated oils. • Chemicals and artificial food additives, flavourants and preservatives.

CONCLUSION By simply getting ‘back to basics’ in terms of our diets, Jesson believes we can prevent many of modern life’s most common health issues. “Just aim to eat a variety of whole, natural foods, and minimise (or eliminate) your consumption of sugar-laden manufactured foodstuffs. It is also worth watching how much you eat. And, of course, try to get some form of physical activity in each day, even if it is just a walk.”


NEW YEAR

HEALTH

PROJECT! If you don’t own that mansion with rolling green hilly gardens yet, just relax. You don’t need acres of land to get planting. And there’s no harm in starting small and manageable. Advantages to starting with container planting include space, easier access to watering and the ability to track the movement of the sun. And just about any plant or vegetable can start out in a container. Weeding requirements are also minimal. CONTAINER SELECTION

It’s tempting to want to go with the funky and pretty pots first. Rather ensure that the containers you select will give your plants room to grow, taking into consideration the expected size the plant should reach. Holes for drainage are also important. Typically plants in clay pots need more watering than other containers.

SOIL SELECTION

The correct soil is key to a successful urban garden. If your garden soil has not received too much love lately, then consider commercial potting soil. The pH of your soil is important, so if you’re not sure how to check, there are gadgets at the local nursery that can help you. Alternatively, don’t be shy with the compost if your soil is out of the ideal pH range.

MAGIC MULCHING

When you plant in containers in full sun, you may want to consider a layer of mulch on the top of the soil to help retain moisture in the soil. Up to 70% of water can evaporate from the soil on a hot day if you don’t have mulch as a protective layer on top. It really is one of the best strategies to maintain moisture in the soil.

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If growing your own fresh produce and being more ‘green’ is something you have always wanted to do, then why not give it a go? Just go easy on yourself – you don’t need to be an expert on mulching overnight

10 URBAN PLANTING TIPS INFO PROVIDED BY RAW

THE PERFECT START TO A HEALTHIER ORGANIC LIFESTYLE AT HOME BE WATER WISE

Clean water is vital for any urban garden. Water pots in the later afternoon as research suggests that this approach may lead to healthier, stronger growing plants compared to container plants watered early in the morning. The next time you boil or steam vegetables, don’t pour the water down the drain. Rather use it to water potted patio plants, and you’ll be amazed at how the plants respond to the vegetable soup.

PLANT SMART

Do your home-work before you start planting. Some species live better in an urban environment than others. Start with plants that have low water needs – these will save you time and money in the garden. Grow drought-resistant veggies too – things like green beans, brinjals, beetroot, carrots or Swiss chard are considered pretty hardy.

SUNNY SPOTS

Sunlight is crucial. Make sure that you find a place where the plant has access to at least 6-8 hours of sunlight a day.

ONE POT VEGGIE GARDEN The smallest and simplest of urban

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gardens is simply a single pot, packed with as many herbs and veggies as possible. Get yourself a galvanised water trough, drill some drainage holes, fill it with soil and then plant complementary groups of plants together.

PLANT PARTNERS

Companion planting is worth looking into when growing a variety of products in a small space. Some plants are not as compatible as others in close quarters.

THE N EXT TIM YOU B E OIL OR STEAM VEGET ABLES , DON’T POUR THE W ATER D THE DR OWN AIN. IT TO W RATHER USE ATER P O T TED PATIO PLANT S

KEEP IT ORGANISED

You’ve got these amazing herbs and now you want to cook with them, so keep it organised. There are lots of funky ways to keep your garden coordinated. Using simple icecream sticks is an easy way to mark what is what and you can style them any way you want. Use paint, markers, washi tape, or even use chalkboard paint to make them even more customisable.

For more tips and info, or to order seeds, visit www.rawliving.co.za. All seeds are available at selected garden centres nationwide. Don’t forget to get social by following RAW on RawLivingSA and @rawlivingsa while staying up to date with the latest offerings on their website.


BY Julia Lamberti-Morreira

MANY OF US GAIN WEIGHT AFTER THE INDULGENCES OF THE FESTIVE SEASON. SO, HOW CAN YOU GET BACK ON TRACK AND DROP THOSE HOLIDAY KILOS AS YOU STEP INTO 2017?

#1 EAT MORE FREQUENTLY

Some people drastically reduce their kilojoule intake in an attempt to drop the holiday kilos more quickly. However, eating small meals, every two to three hours, is a far more effective strategy to lose weight. “Eating every 2-3 hours will keep your blood sugar levels stable and encourage weight loss because balanced blood sugar burns fat, gives you energy and stops cravings,” explains Sandton- based nutritional therapist and weight-loss consultant, Fiona Greggor. Eating regularly is also important for improved portion control and to boost the metabolism, asserts Jenna Bowes, a clinical dietician at MME Dietitians & Associates, in Johannesburg. “The very process of digesting food burns calories, which is why eating regularly is so important for weight control,” says Jenna. “Skipping meals leads to fluctuations in blood glucose and energy levels, poor mood and a loss of control over appetite,” she adds. “This, in turn, results in the overconsumption of food later in the day.” She also explains that the body needs a certain amount of calories to function and extreme calorie reduction is not sustainable. “Instead, choose foods rich in nutrients and low in calories like salads, vegetables and lean proteins,” she suggests. It is also important to watch your portion sizes and stick to three moderate main meals and two small snacks a day, to keep your weight in check.

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10 STRATEGIES TO DROP

HOLIDAY WEIGHT #2 GULP GUILT FREE

Jenna advises that maintaining good hydration and drinking 6-8 glasses of water a day is essential. This is because people often mistake thirst for hunger and staying hydrated can help prevent overeating or reaching for the wrong foods. Opting for water instead of other calorific beverages will also help stave off those extra kilojoules. “In addition, ease up on alcohol because it is energy dense and can lead to weight gain and dehydration,” advises Jenna. Fiona adds that beverages such as coffee, tea, energy

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drinks and alcohol are stimulants that unbalance your blood sugar and are thus best avoided or only consumed in small amounts. However, Jenna argues that including green tea in your diet can boost your fat-fighting efforts. “Green tea can assist in helping the body use fatty acids as energy and boosts metabolism,” she elaborates.

#3 POWER UP ON PROTEIN

“Make sure that you eat lean proteins with every meal because proteins are broken down slowly by the body, which helps to maintain blood glucose levels, when eaten as part of a

balanced meal,” advises Jenna. “Adding a portion of lean protein to each meal also enhances satiety, which can help to manage appetite and cravings,” she adds. Jenna recommends eating good protein sources like chicken, fish, eggs, beans, legumes and dairy.

#4 VALUE YOUR VEGGIES

Jenna advises eating plenty of vegetables if you want to lose weight. “Vegetables are packed with water, fibre and phytochemicals, all of which help the body with its own natural detoxifying process,” says Jenna. “Vegetables are also versatile, are very low in calories and keep us

Add vegetables, protein and water to your diet.


feeling full for longer,” she adds. She recommends including lots of cruciferous vegetables, like broccoli, cauliflower and Brussels sprouts in your diet as they are very low in carbs and high in antioxidants and liver-supporting nutrients. Fiona suggests eating sweet potato because it has a low glyceamic index and is rich in vitamin A, C, manganese, fibre and iron. She adds that spinach should feature on your weightloss menu because it is rich in phytonutrients and a fresh 100g serving of spinach contains about 25% of your daily intake of iron. Just note the carbohydrate content of root vegetables, like potatoes, parsnip, carrots and butternut, because they’re higher in carbohydrates than veggies grown above ground. Fiona therefore recommends limiting your intake of root vegetables to a maximum of a cup or 45g a day.

#5 ELIMINATE EXTREME BEHAVIOUR

It is important to avoid extreme exercise and fad diets if you want to drop holiday weight healthily. “Too much exercise puts your body under extra stress and fitting in long workouts or participating in multiple sessions a day can mean early mornings or late nights,” says Jenna. “This will interfere with sleep and, when coupled with inappropriate calorie restriction, it can affect overall energy levels, which is not conducive to weight loss. Remember too that a fad diet is one that offers fast, overnight results, but this rapid weight loss is not maintainable and will result in a rapid regain of the weight you worked so hard to lose. Healthy, sustainable weight loss is about 0.5-1 kilo per week and this takes time and requires patience,” asserts Jenna. Prep your food for the day to avoid snacking on unhealthy food during the day.

Check6 pg 4 r for oouut. work

#9 LIMIT LATE NIGHTS

#6 EXERCISE INTELLIGENTLY “It’s important to add cardiovascular exercise to your training routine to shift those excess pounds”, suggests Bruce Namhing, a Johannesburg-based, ETAcertified personal trainer. “However, don’t just do hours and hours of steady-state cardio. Add interval cardio to your programme too.” However, he points out that, while interval cardio has been shown to burn more fat, doing it daily will eventually have a negative effect on your weight training and can cause you to burn out. Thus, it is about achieving a healthy balance between the two forms of cardio. For example, he recommends doing slow and steady cardio every two to three weeks for one week. “This, however, will depend on your fitness level

#7 GET REAL

“Be realistic when attempting to lose weight and set smaller, more achievable goals,” suggests Bruce. “Goals that are too lofty and unrealistic will just set you up for failure. It’s about changing behaviour and taking one step or goal at a time.” So, set mini goals that can be reached within a reasonable time and track your progress. ”This will keep you motivated and give you a better chance of dropping that holiday weight,” he adds.

and it is important to start slowly and work your way up.” Including resistance training in your fitness programme is equally important when attempting to drop weight, according to Bruce. “Try to stick to mainly compound movements and limit isolation training to target multiple muscle groups with each exercise. The benefits of this include more muscle fibre simulation, reduced time in the gym and an increase in the production of anabolic and fatburning hormones,” he says. “I also recommend training with a friend, or joining a fitness class, if you struggle with motivation. Getting a trainer or coach can also boost your motivation, help you with goal setting and lifestyle screening and prevent you from repeating mistakes.”

#8 PLAN PROPERLY

Whether it’s making regular workouts a non-negotiable part of your weekly schedule or preparing your meals for the day, proper planning is essential for achieving your weight-loss goals. For instance, ensure that you pack a healthy lunch, snacks and a large bottle of water to sustain and hydrate you while away from home. Also, pack your gym bag the night before a scheduled exercise session to help you save time and feel more prepared. Stocking up on healthy foods for the week ahead and preplanning each meal will also give you an edge when trying to get your diet back on track.

The body releases a stress hormone called cortisol when you do not get enough sleep and this can slow the metabolism and encourage the body to store fat. Researchers have also found that insufficient rest leads to an increase in the hormone ghrelin (which increases appetite) and decreased production of the hormone leptin (which controls appetite), which generally results in weight gain. So, aim to get 7-8 hours of sleep a night to help shift that holiday weight.

#10 WATCH YOUR SUGAR INTAKE

“Sugar which is not used for energy will be stored as fat and is therefore counterproductive to weight loss,” says Fiona. Therefore, it is important to watch your sugar intake and to try to avoid sweets, chocolates, certain cereals, flavoured yoghurts, baked products, sweetened juices and sugary soft drinks. “However, keep in mind that not all ‘sugars’ are equal and sugars that occur naturally in foods such as fructose in fruit and lactose in milk have a very different response in the digestive tract,” adds Jenna. These foods also impart other important health-promoting nutrients, such as antioxidants and calcium and should therefore be included in your diet in small amounts.

Tr swe y to avo ets, id cert chocola a tes i nc flavo ured ereals, , yogh bake swe d produ urts, eten cts, and ed juice s s soft ugary drin ks.

We all lose focus and gain weight at times. However, getting back on track with your fitness goals will help you to feel healthier, more in control and confident. With a little knowledge, consistency and discipline you can then lose those extra kilos fairly quickly and embark on your New Year looking and feeling fantastic.


FAST FOOD GETS REAL BY Pedro van Gaalen, Managing Editor

MILLENNIALS DRIVING A SHIFT AWAY FROM TRADITIONAL CONVENIENCE FOOD, PREFERRING FRESHER OPTIONS

FRESH AND ORGANIC HAVE BEEN THE MAIN TRENDS IN THE BROADER FOOD MARKET GLOBALLY, WITH MORE CONSUMERS CHOOSING TO PASS THE PROCESSED AND CONVENIENCE FOODS ISLES AND RATHER HEAD FOR THE FRESH PRODUCE SECTIONS OF THEIR LOCAL SUPERMARKETS. The Organic Trade Association (OTA), for instance, found that parents in the 18- to 34-year-old age bracket have become the biggest consumers of organic foods in America, with sales in this market segment estimated to reach $1 trillion in 2017. This trend has also seen a rise in popularity of organic goods and farmers markets, in addition to a growing number of speciality retail stores that cater to the desire for ‘clean’, real, healthful food options. This has spawned the runaway successes that are Whole Foods and Trader Joe’s in the US, and similar retailers in South Africa such as Fresh Earth, Organic Emporium, Jackson’s Real Food Diner and Wellness Warehouse.

And it now seems that the fast food industry is the next sector to get a real-food makeover as healthconscious consumers opt for food made with fresh, natural ingredients that are free from additives, antibiotics, and other artificial components when they dine out or want a grab-and-go meal option.

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D DUCTE EY CON NLEY A SURV A T S N RGA AT BY MO UND TH RCH FO LS IA N RESEA N E F MILL E 53% O ST ONC AT LEA T U O T RED A EA P M O K, C ST A WEE THE RE 3% OF N, IO T WITH 4 A L POPU OF THE ING TO IS HELP L H IC H W CASUA TS A F THE D. N DRIVE E R T DINING


FAST MEETS FRESH According to US-based market research firm The NPD Group, the new fast food trend has shifted toward food and beverages that are considered wholesome and real, with the use of fresh ingredients a key factor. According to the firm’s research, consumers under the age of 40, predominantly millennial and generation Z (also known as postmillennials) consumers are eating 52 percent more fresh vegetables and 59 percent more frozen vegetables than consumers did a decade ago. In contrast, baby boomers — those aged 60 and older — now eat 30 percent less fresh vegetables and four percent less frozen vegetables.

In addition, NPD’s National Eating Trends food and beverage tracker shows that millennials are also more cognisant of the harmful effects of additives, food chemicals and pesticides in their foods, which now also affects their fast-food choices. This has driven a shift in menu options across a number of fast food and restaurant chains globally, with healthier alternatives included as options, or certain ingredients being removed and replaced with more healthful ones in the preparation of existing menu items.

THE NEW HERO Speciality outlets that offer wall-to-wall healthful real food options have also emerged around the globe. In the US, these include brands such as Chipotle, Veggie Grill, Holy Chicken, Freshii and Farmer’s Table Express, to name just a few. Collectively known as fast-casual dining, these restaurants prepare real, wholesome food in-house in the traditional quick-service restaurant environment where customers can order and pick up their food from a counter instead of eating in. Locally, this trend is being driven by Real Foods, the parent company to Nü Health Food Café and Kauai. The latter recently underwent a ‘revitalisation’, which Real Foods and Kauai CEO Dean Kowarski says aims to “inspire a ‘real food’ revolution in South Africa”. According to Kowarski, Real Foods aims to grow the Kauai brand into a leader in the healthy fast-casual food industry and to promote the benefits of healthy eating and living. The new Kauai concept now offers health-conscious consumers

a wide variety of the best seasonal and locally-sourced ingredients, with options to customise off-the-menu options, or they can order from a set list of healthful dishes. “Serving the best quality seasonal ingredients means we bring to our customers real food that has no additives, preservatives, artificial colourants and flavourants,” explained Kowarski. The overhauled menu also echoes fast-casual restaurant trends internationally, where vegetables are predominantly the ‘hero’ ingredient. From plant-based meatless proteins, to creative uses of other vegetables such as kale, spinach, cauliflower, broccoli and cabbage, to name a few, you’re now likely to find these hero ingredients in everything from main meals to smoothies and juices. HEAL CO N S T H C CONS IOUS U CUST MERS OFF-T OMISE HEOPTIO MENU N S.

From plant-based meatless proteins, to creative uses of other vegetables such as kale, spinach, cauliflower, broccoli and cabbage, you’re now likely to find these hero ingredients in everything from main meals to smoothies and juices.

“Serving the best quality seasonal ingredients means we bring to our customers real food that has no

additives, preservatives, artificial colourants and

MINDFUL DINING However, it seems that the trend toward fast-casual food and dining is being driven by more than just the health benefits. Sustainability, reducing food waste, and the humane treatment of animals are among the other common reasons cited as drivers of this shift in consumer buying behaviour and food consumption trends. Industry pundits have coined this trend ‘mindful dining’. By purchasing foods that have been grown and reared in ethical ways, consumers can feel good about themselves while eating out because they feel that by choosing

to buy from companies that focus on sustainability, they are doing their bit to help the environment. This is helping to drive shifts in both farming practices and the rise in vegetarian and vegan meal options, as plant-based protein is often a more environmentally friendly and sustainable option than meat and dairy. This was a trend already highlighted by global market research firm Mintel, which identified meat and dairy alternatives as one of the 12 key trends in the global food and drink market for 2016. This shift in eating habits has actually seen a decline in beef

flavourants,” explained Kowarski.

farming, which is the most resourceintensive form of livestock farming and is a primary contributor to greenhouse emissions. While the overall trend in animal-based protein consumption continues to grow, chicken and lamb consumption are on the rise while beef and veal consumption in parts of the developed and post-industrial world are on the decline, according to Euromonitor International. This does not mean that more people are becoming vegans or vegetarians, though. They are, however, opting to include more meat-free meals in their diets

ACCORDING TO EUROMONITOR INTERNATIONAL, THE GLOBAL MARKET FOR ORGANIC, FUNCTIONAL ALLERGEN-FREE AND HEALTH FOODS WILL REACH $1 TRILLION IN SALES IN 2017.

and many of them are looking to speciality food outlets to get their plant-based food fix. Whether it’s pea-protein burgers or dairy-free ice cream desserts (check out the Caralishious range of vegan ice cream at www.caralishious.com), there are now endless convenient, healthy options available. With all of these developments, it seems that the main factor that led to the rise in popularity in fast food – convenience – is set to make the concept of fast-casual eating the next big thing, which is good for our health, our waistlines and, it seems, the environment.

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FAT LOSS AFTER

MANY WOMEN FIND IT MORE CHALLENGING TO KEEP WEIGHT OFF AFTER THE AGE OF 40.

40 The main reason women gain weight after 40 is because of a shift in their hormonal balance. “From 40 onwards, oestrogen levels begin to drop and the male hormone androgen rises, which results in a redistribution of fat to the stomach area,” explains Sandtonbased nutritional therapist and weightloss consultant, Fiona Greggor. “The fat cells produce oestrogen and it seems that the brain sends a message to keep fat stores at all costs to maintain oestrogen levels, encouraging excess calories to be stored as fat,” she continues. 92

F

iona says that studies show that a drop in oestrogen also regulates metabolism in a number of ways. Firstly, oestrogen may assist women in building muscle and a decline in this hormone could result in a loss of muscle mass and an increase in fat mass, particularly around the belly area. In addition, because metabolically active muscle tissue keeps the metabolism ‘revved’ up, as it decreases, the metabolism is compromised. “Oestrogen also plays a part in the regulation of fat metabolism in women and helps to sensitise the cells to insulin, which enables insulin to carry glucose into the cells and therefore prevents excess glucose from being stored as fat,” she explains. Thus, a woman

JANUARY - FEBRUARY 2017 | www.fitnessmag.co.za

WE EXPLORE WHY THE KILOGRAMS CREEP ON AFTER A CERTAIN AGE AND HOW TO KEEP THEM OFF…

BY Julia Lamberti-Morreira

with lower oestrogen levels will store fat more easily and not burn calories as efficiently. “Oestrogen also has an anti-cortisol effect, so if cortisol levels are high and oestrogen levels are dropping then this will encourage fat storage,” she adds. As women age, they also experience a decrease in the production of the hormone progesterone which can cause water retention and bloating. The rate at which we burn calories (the metabolic rate), also naturally declines as we get older and this can be a contributing factor to weight gain after 40. “Our metabolic rate slows down at a rate of approximately 2% every 10 years past the age of 20,” shares Bruce Namhing, a Johannesburg-based ETA-certified personal trainer. Decreased

physical activity as one gets older and an increased appetite due to hormonal changes can also lead to weight gain. Stress levels tend to also increase as we age and this leads to weight gain because the stress hormone cortisol is released in excess. This,

in turn, increases your appetite, causes cravings for junk food and prompts the body to accumulate fat in the midsection. So, if these are the key reasons for weight gain after 40, how can you maintain a sleek and conditioned physique at any age?


YOU ARE WHAT YOU EAT Eating less processed foods, watching your portion sizes, limiting your intake of trans-fats and eating whole, natural foods can help keep the kilograms at bay, asserts Maryke Bronkhorst, a Johannesburg-based dietician, with an interest in sports nutrition. She also advises incorporating lean protein, green tea, peppers, chia seeds and sweet potato in your fatfighting food arsenal. “Protein will increase your lean body mass and the higher your lean body mass, the more energy you will burn,” explains Maryke, even at rest. “It also helps to keep you satiated and prevents cravings between meals.” She goes on to share that green tea contains epigallocatechin, which can increase your metabolism, and that peppers such as jalapeño, habañero and cayenne contain a chemical called capsaicin, which can help burn fat. “In fact, research shows that a spicy meal can increase your metabolism by up to 25% for three hours after you’ve eaten it,” says Maryke. She also suggests including sweet potato in your diet to help control your weight. “Sweet potatoes help you stay satisfied between meals because they are digested slowly and are loaded with powerful nutrients that stabilise blood sugar and lower insulin resistance,”

she explains. It is also imperative that you limit your consumption of sugar and sugar-laden foods. “Sugar and foods that contain sugar have the ability to raise blood glucose very quickly and, while they make you feel good initially, these foods can cause severe fatigue once the blood sugar drops,” explains Fiona. “Any glucose that has not been utilised by the body for energy will be stored either in muscle, the liver or in fat cells, and the more sugar we consume, the more likely it is that the body will store the surplus as fat.” Fiona also recommends having only one serving (about a cup) of grains per day and avoiding refined carbohydrates. “Grains such as wheat products, rice, oats, pasta, quinoa, and millet are also broken down into glucose in the body,” elaborates Fiona, “so you need to watch your intake of these foodstuffs.” However, refined carbohydrates, like white bread, white rice, pasta and baked products, lack any real nutrient value and will cause a spike in blood sugar. “Again, these foods will be stored as fat if not utilised for energy and refined carbohydrates also cause the digestive system to be sluggish due to the lack of fibre content,” continues Fiona. “So, always choose high-fibre options,

like whole-wheat or wholegrain bread, instead of white bread.” In addition, Fiona advises always eating a source of carbohydrate with a portion of protein to prevent a spike in blood sugar, which can lead to hunger, cravings and dips in energy. Eating more vegetables and only two fruit portions a day can also help you better control your weight after 40, asserts Fiona. However, she advises that fruit should be limited to two servings daily if you are trying to lose weight, because of the sugar content. Fiona also highlights the importance of not skipping meals in a misguided attempt to keep the kilos off. “Skipping meals will trigger the body to go into starvation mode and will therefore hinder weight loss,” she says. “It is also important to keep blood sugar levels stable throughout the day by eating every 2-3 hours.” Fiona suggests enjoying three smaller meals and two snacks throughout the day to achieve this. “Keep in mind

STAY ACTIVE & STOP STRESSING Staying active is as important as watching what you eat, especially as you age. “I recommend exercising with weights a minimum of three to four times a week to promote and maintain muscle mass,” says Fiona. Bruce advises his clients who are over 40 to increase their cardiovascular exercise and focus on weight training to build muscle mass and burn fat. “It is critical to train with weights as studies have shown that resistance training increases lean muscle and the more muscle you have, the more fat

you burn.” Bruce adds that weight training also increases bone density in women and this is important because your risk of osteoporosis increases as you age. “Just be sure to have a full medical check-up with your doctor before embarking on a new diet or exercise programme,” he advises. “Also, if you are stressed, find ways to bring down your stress levels because this state hinders weight loss,” warns Fiona. Not only do your adrenal glands pump out cortisol when you are stressed, causing hunger, cravings

and fat storage, but the production of the hormone testosterone also slows down and this decreases muscle mass. However, exercise, a healthy, balanced diet, limiting caffeine and getting sufficient sleep, along with an adequate intake of vitamins B and C, calcium and magnesium can all go a long way in helping you keep stress levels under control. Eating meals more slowly may also lower cortisol levels and can reduce your food intake. Avoiding strict diets can also keep cortisol levels under control.

that high blood sugar promotes fat storage, low blood sugar makes you tired and lethargic, and balanced blood sugar burns fat, gives you energy and stops cravings,” she reiterates. Lastly, if you are confused about your diet and require nutritional guidance, do not hesitate to consult an expert. “When in doubt, consult a credible nutritionist or dietician to work out a healthy, balanced plan for your body type, your age and your goals, and avoid following the latest diet fads,” advises Bruce.

BE REALISTIC & CONSISTENT

“The number one reason I see people fail with their weightloss and exercise objectives is because they set unrealistic goals,” shares Bruce. “For example, they say they’re going to eat six, totally clean meals a day and train seven days a week. This merely sets them up for failure because what happens when they miss a workout or miss the mark on their diet is that, inevitably, they are hard on themselves, feel guilty and say ‘I’ve already messed up so I might as well keep cheating and start tomorrow again’… and they never get back on track,” he adds. Bruce suggests setting smaller, more realistic goals as this is a wiser way to maintain your shape at any age. “For example; start with two to three healthy meals a day, begin walking every other day and keep setting new goals only when you hit your existing goals comfortably,” he adds. Also, once you’ve lost the weight, consistency will allow you to maintain it for a lifetime. “The trick is to avoid fads and consistently follow a healthy, balanced lifestyle,” advises Bruce. “Remember, it is not a diet, it’s a lifestyle and fully committing to it will allow you to look and feel fantastic at any age.” www.fitnessmag.co.za www.fitnessmag.co.za

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SUCCESS STORY

TRANSFORMATION

HOW THIS TRANSFORMATION WAS MORE THAN JUST PHYSICAL

P

SMITH

uberty can be a challenging time for any adolescent, especially as their bodies undergo significant changes. For Laura Smith, it proved to be a torrid period in her life that wreaked havoc on her body and her mind.

PUBERTY PROBLEMS

“It started when I was 14, when my unhealthy food choices caused me to gain weight, which made me extremely self-conscious. At first I blamed the hormonal changes I was experiencing, but I couldn’t understand why all the other girls in my class were looking more womanly while I looked increasingly like a blob,” she recalls. This led to depression and a loss of appetite. “I didn’t intentionally starve myself, but I lost 10kg in about two months due to the combination of under-eating and all the sport I was playing at the time. I became extremely skinny, but I wasn’t healthy. In fact, my friends and family worried that I was anorexic or bulimic.”

BLESSING IN DISGUISE

For Laura, that period proved to be both a blessing and a curse. “Despite deepening my depression at first, all the weight I lost helped to improve

my self-image and got my eating back under control before I did any serious, lasting damage to my body,” she explains. With her new-found confidence, Laura says she started to feel more comfortable in her own skin. “My zest for life returned and I began to excel in various sports, especially water polo, where I went on to earn provincial colours.” It was at this stage that Laura realised that her weight problem was caused by poor eating habits, more so than the hormonal changes she was experiencing. It would prove to be an important lesson that she would need to draw on again later in life.

REALITY BITES

After matriculating, Laura was unsure of what direction she wanted to take in life and soon started to feel lost. “I found an admin job while I thought things over, but I didn’t make any effort to stay active or watch what I ate,” she recalls. Within a year Laura’s weight had ballooned by 10 kilos. “The scariest part was that I was completely aware of where my choices were leading me. I had been there before, with all the dark, negative thoughts and feelings, and I feared I wouldn’t be able to pull myself together again this time around.”

Laura says:

“It took me five weeks to start seeing results, but I persevered and ended up winning that iteration of the Supashape Online Challenge.”

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Laura knew that to win the war on her weight, her biggest battle would be overhauling her relationship with food.

PHOTOGRAPHY BY CINDY ELLIS DRESSED BY WWW.BOOSTGYMWEAR.CO.ZA

Laura

SH LOSET 10KG !

JANUARY - FEBRUARY 2017 | www.fitnessmag.co.za

Understandably, it wasn’t long before she found herself back at the same place, overweight, unhealthy, disappointed, afraid and depressed. “Basically I was falling apart,” she states.

TIME TO ACT

When Laura’s boyfriend at the time, Douglas (who is now her husband) commented on her weight, she knew it was time to act. “While I wasn’t technically obese at 68kg, I felt that I had lost all semblance of self-respect because I didn’t respect my body enough to look after it.” This realisation spurred Laura to take control once more and transform her life. “I researched how I could go about reaching my goals. I found that websites that focused on bodybuilding seemed to have the best know-how. I read

countless articles and started investing in fitness magazine, which was the best decision I ever made. By reading each issue I came to the conclusion that I needed to get off my butt and start, and I used the Supashape 12 Week Online Challenge, which I saw advertised in the magazine, as my starting point.”

PROFESSIONAL HELP

Laura decided to hire IFBB pro bodybuilder Andrew Hudson as her coach for the transformation challenge. “He has been invaluable in my success and my continued progress. He doesn’t spoon feed; he is honest, upfront and is an excellent mentor with invaluable knowledge in health and fitness. He is also a role model in my life.” Laura says that she learnt a great


SUCCESS STORY

TRANSFORMATION ch Get in tou ra with Lau

LAURA’S PROGRESSION

BEFORE

deal about what motivated her during the challenge. “I learnt that accountability and fear motivated me most, particularly when my family and friends knew the goals I set for myself. The thought of standing in front of a camera in 12 weeks also kept me going.” Laura knew that to win the war on her weight, her biggest battle would be overhauling her relationship with food. “I love eating and made a habit of overindulging and losing control. I’m still learning to get a handle on this by being constantly aware of the problem, though.” However, she has worked hard on developing a healthy relationship with food by following a balanced diet that includes a wide variety of foods. “I have also learnt to manage my urges by not giving in immediately to temptation. If the craving doesn’t disappear, I try to find a healthier alternative.” Her other secret to success has been planning ahead and prepping healthy meals that she carries with her wherever she goes. “This has proven to be invaluable at social

STATS:

Weight before: 64kg Body fat before: 30% Weight after: 54kg Body fat after: 15% Age: 23 Career: Personal trainer and group fitness instructor at Go Beyond Fitness Hometown: Boksburg

96

@laurasmithfit @LauraGFit facebook.com/Laura.smith.gbf

AFTER

ON SALE NOW!

I have also learnt to manage my urges by not giving in immediately to temptation. If the craving doesn’t disappear, I try to find a healthier alternative. gatherings where I have no control over what is served.”

GYM JONESING

During her transformation under the guidance of Hudson, Laura says she also discovered her love for weight training. “The gym was intimidating at first and my family and friends couldn’t understand why I wanted to lift weights, but then my body started to change. When I work out, I’m in my own zone. I don’t care what’s going on around me or who is watching. Nothing else matters.” Laura says that it took her five weeks to start seeing results, but through her dedication and commitment to overcome all the challenges she faced along the way, of which she says there were many, she persevered and ended up winning that iteration of the Supashape Online Challenge. “I put the R10,000 I had won towards a car deposit, which bought me a part of my newfound independence.”

NEW LIFE PATH

It was also during her transformation that new opportunities emerged after she was approached by a trainer at the gym. “He asked me to get

JANUARY - FEBRUARY 2017 | www.fitnessmag.co.za

involved in the bootcamp he was running and that is when I began to realise my passion for health and fitness.” Laura decided to study to become a qualified personal trainer via Trifocus Fitness Academy. “I started working at a ladies-only gym while completing my studies and then went on to open my own studio, operating independently at first, but soon joined forces with another trainer to launch a transformation challenge of our own called S.O.S. (Sweat or Surrender).” Having transformed her life in so many ways, including her relationships, her personality and her outlook on life, Laura says she cannot believe how lucky she feels to have found what makes her happiest in life. “I want to be able to make a positive difference in the world and I feel that this industry allows me to do that. The experience of my transformation changed so much more than just my body. It has directed my entire life’s path. When I think back on how the experience changed my life, I’m too overwhelmed to find the words to express exactly how I feel. Fitness is tattooed on my heart and will always play a major role in my life,” she concludes.

Laura is featured in our fatloss magazine www.fatlo

ssmag.co

.za

QUICK

FACTS

Favourite healthy dish: Spicy butternut cottage pie with 95% lean mince Favourite training routine: High-intensity tri-sets (30 seconds per exercise + 30 seconds rest between tri-sets) Must-use supplements: Centrum Active multivitamin and mineral complex, The Real Thing Mega Omega Supreme essential fatty acids, SSN glutamine powder, Nutritech Pure Whey Top diet tip: Listen to your body and take the time to decide what works best for you


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Fitness - Jan/Feb 2017 SA