Fitness South Africa Septembar - Octorber 2018

summer is coming!

FAB ABS!

Full-body workout

STRONG

LEAN &SEXY J plan

your TŶ

PROTEIN TIMING

CRAFT A KILLER MIDSECTION WITH THIS MEDICINE BALL WORKOUT

LAURA

danielz

SOUTH AFRICAN TALENT hits the international stage

NEW RESEARCH REVEALS WHY TIMING YOUR PROTEIN INTAKE MATTERS FOR FAT LOSS

get your SWEAT ON!

4

CALORIE-BUSTING CARDIO ROUTINES

www.fitnessmag.co.za

SEPTEMBER - OCTOBER 2018 R47.50 (VAT INCL) Other countries R41.30 excl TAX Printed in South Africa

METCON TRAINING THERE'S A BETTER WAY TO GET YOUR CARDIO ON...

Talitha Jacobs

2017 FACE OF FITNESS WINNER

Alrieta de Wet 2015 FACE OF FITNESS WINNER

Shelby Neves

2016 FACE OF FITNESS WINNER

DECREASE BODY FAT & INCREASE METABOLISM 1

REDUCE FAT BUILD-UP & FAT STORAGE 1

TARGET FAT AROUND WAIST & HIPS 1

RAPID ENERGY BOOST WITH NO CRASH

PROVEN FAT LOSS POWER 1

BLUELAB TM TRIAL: RESULTS ACHIEVED FROM 50 INDIVIDUALS, COMBINED WITH EXERCISE, OVER 25 WEEK PERIOD

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For optimal results, combine with a balanced, energy-controlled eating plan & regular exercise. Individual results may vary.

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EXCLUSIVE TO

IN EVERY ISSUE RD@RNM RÇVKŷ EDITOR’S LETTER

80th issue Celebrating 13 years of fitness

YOUR FITNESS 36 5 reasons to run Why you should hit the streets for a run this spring

37 (QTO ƂTUV

Master the twisting dumbbell shoulder press

EVENTS

12

GYM BAG

14

BEAUTY BAG

18

DIGITAL NEWS

20

ASK THE EXPERTS

24

MY WEEK

26

FITNESS NEWS

32

NUTRITION NEWS

76

Sept/Oct 2018 hit the streets!

NEXT LEVEL DEADLIFTS WITH ZEE

36

68

NUTRITION N 81 Pantry makeover

38 Live strong

Green living

Gain strength without moving a muscle - Isometric training explained

78 Healthy hero

40 CrossFit

84 Time it right

Micro greens

5 lessons learnt from the 2018 Reebok CrossFit Games

New research reveals why w protein supplement tim ming matters

42 Cardio

revolution

There’s a better way to get your cardio on!

60

46 Get your sweat on 4 effective cardio routines

STRONG WOMEN

86 Fit pregnancy Third trimester training

90 Transformation Jillian Murphy battled against cancer (and her weight) and won!

93 Shows PCA H&H Classic, PCA Battle of the Titans, WBFF SA, IFBB Boksburg Classic

8

8 week workout!

48 4

ON THE COVER Laura Danielz DRESSED BY Boost Gymwear

boostgymwear.co.za PHOTO BY Sean Levitt

NG BY Rene Ferreira / Ultimate Glamour STYLIN N

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we love her!

Fitness superstar Laura Danielz

editor's note #STRONGWOMEN

Life is more fun YJGP [QW TG ƂV

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OW YOU CHOOSE TO STAY FIT MIGHT NOT ALIGN WITH THE VIEWS OF OTHER PEOPLE, BUT AS LONG AS YOU'RE ACTIVE, FOLLOW A HEALTHY APPROACH, AND ARE 'LIVING FIT', WHY SHOULD IT MATTER?

> ` vÕ VÌ > Ûi i Ìà vÀ À ÃÃ Ì > ` " ,Æ > ` Ì i i `ÕÀ> Vi] wÌ iÃà > ` Ãi Ãi v >`Ûi ÌÕÀi Ì >Ì V ià vÀ VÞV }] ÀÕ } > ` Ì iÀ >`Ûi ÌÕÀi ë ÀÌð

>ÌÌiÀ Ü Þ Õ ` Û `i Ì i ] À V L i Ì i ] Ì iÞ > à >Ài Ì i V Ài Û> Õià v v Ì iÀi Ü>à > i à âi wÌà > >««À >V Ì `iÌiÀ >Ì > ` V Ì i Ì° wÌ iÃÃ] ` ¿Ì Þ Õ Ì Ì >Ì Ì Ü Õ ` i>` Ì > À>Ì iÀ L > ` iÝ ÃÌi Vi¶ 7 >Ì Workouts in this issue: LÀ>Vi > ` iÝVi Ì i >Ài>à > ià Li } >VÌ Ûi vÕ ] À vÕ VÌ > ] We've pulled together Þ Õ i Þ] LÕÌ Li «i `i` Ã Ü Ì > iÃ Þ Õ vii ­ÃÌÀ }t®] > ` all things fun(ctional) Ì iÝ« Ài ` vviÀi Ì `> Ì ià > ` } Ûi Ì iÀ >VÌ Û Ì ià > } ° Ì i «« ÀÌÕ Ì iÃ Þ ÕÀ Û } À VÀi>ÌiÃ Ì to give you a head Ì Þ Ã Ì } ` v À Þ ÕÀ ` Ì i Ì }Ã Ì >Ì Þ Õ >VÌÕ> Þ i Þ° start on summer. Ã Õ ­Ì >Ì Ü Õ ` Li Ì i ÀÕà Ã> ` Ì > Ü i >} ] > ` ¿ ÃÕÀi Þ Õ v i ` À« à > ` ` «> i vii Ì i Ã> i q ¿ Ûi }Þ ¿° ÜiÛiÀ] 8 Week Body Ì >Ì > i Þ Õ v> Ûi Ü Ì Ü i Ûi Li } ÃÌÀ }] ` ¿Ì Makeover wÌ iÃî] LÕÌ Ì¿Ã > à } ` v À ¿ Ûi¿ Ì i }Þ ° Ì¿Ã Ì Ã iÜ iÀi If you're not sure what LÕÃÌ } Ì À Õ} Ì i ÌÀ> } Ü iÀi `iw i Þ Ãi v Ü ÀÌ ° ,>Ì iÀ] to do, then start here! iÀÌ > Þ Õ¿Ài Õ ` ÕLÌi` Þ Ì¿Ã > « >Vi Ü iÀi w ` Ãi v Ûi° This 4-day-a-week programme is simple to iÝ«iÀ i V } >Ã Þ Õ i iÀ}i Ì Ã V ÌiÝÌ] ÌÀ> } ÃiÀÛià > L }}iÀ follow and easy to implevÀ Ì i }] V ` Ü ÌiÀ° ÕÌ «ÕÀ« Ãi\ ÃÌi>` v ÕÃÌ ÌÀÞ } Ì ment. ÃÕ iÀ à V }] Ü V i> à wÌ] Ì¿Ã > Ü>Þ Ì >VÌÕ> Þ Li wÌt Page 50 Ì¿Ã >L ÕÌ Ì i Þ Õ } Ì VÀ>V } fitness >} `À>Üà ë À>Ì vÀ Ì >Ì Li>V L `t > Þ ÃÌÀ }Ü i ­> ` i ®] Ü 4 Cardio Workouts «>ÀÌ V «>Ìi > ` ÛiÀÃi À> }i v wÌ iÃà Goodbye boredom!

Boost your calorie burn Ì i i ` Ì¿Ã «ÀiÌÌÞ Ã « i] > ` iÝiÀV Ãi `> Ì ið 7i > à >Ài with these fun and effec vi à ÕÃÌ Ài vÕ Ü i Þ Õ¿Ài Ì i Ã> i } > ] Ì Õ} ] > ` Ì >Ì¿Ã Ì tive routines. wÌt Ûi i> Ì Þ] Li ÃÌÀ } > ` Ài > wÌ° Page 46 *iÀà > Þ] vii > Üi À Õ `i` Here's to an awesome summer ¿wÌ iÃà i Ì Õà >ÃÌ¿ V> Ì> i > «>}i Medicine Ball ahead! vÀ iÛiÀÞ i¿Ã L q > L Ì v Workout Craft a serious set L ÌÞ] v À > ` v VÕà vÀ Þ }> of abs! life_as_tanja > ` * >ÌiÃÆ Ì i ÃÌÀi }Ì ] « ÜiÀ > ` Page 62 «ÕÀi }ÕÃÌ vÀ vÌ } i>ÛÞ Üi } ÌÃÆ Ã i V ` Ì }] VÀ Ãà ÌÀ> }

tanja

Talk about getting out and active! ...

(TQO #WIWUV + LQKPGF VJG Nedbank Tour de Tuli HQT FC[U CPF MO QH TKFKPI VJTQWIJ $ $QVUYCPC <KODCDYG CPF 5QWVJ #HTKEC 6JG VQWT KU CP KPKVKCVKXG QH VJG PQP RTQƂV QTICPKUCVKQP % %JKNFTGP KP VJG 9KNFGTPGUU +V PQV QPN[ CKOU QH TCKUG HWPFU HQT VJGKT RTQLGEVU DWV CNUQ RTGUGPVU C WPKSWG CPF WPHQTIGVVCDNG E[ENKPI GZRGTKGPEG VVJTQWIJ VJG YKNFGTPGUU Training for this tour RTGUGPVGF OG YKVJ VJG QRRQTVWPKV[ VQ OCMG C VTCPUKVKQP HTQO DGKPI I[O ƂV VQ HQEWUKPI QP GPFWTCPEG VTCKPKPI CPF GZRGTKGPEKPI OCP[ QH VJG JKIJU CPF NQYU VJCV HQTO RCTV QH VTCKPKPI HQT C RWTRQUG CU QPG YQWNF GZRGEV YKVJ CP[ EQORGVKVKXG URQTV Read more online about the journey, the ride, and the experience!

%JKNFTGP KP VJG YKNFGTPGUU KU C PQP RTQƂV QTICPKUCVKQP VJCV HCEKNKVCVGU UWUVCKPCDNG EQPUGTXCVKQP VJTQWIJ NGCFGTUJKR FGXGNQROGPV CPF GFWECVKQP QH TWTCN EJKNFTGP KP #HTKEC YYY EJKNFTGPKPVJGYKNFGTPGUU EQO

Laura

PG 28

Danielz

Rocking the cover She’s back! South African fitness superstar makes her way to the WBFF Worlds in Vegas. We caught up with her about her stage prep and how she 'lives fit'.

COVER PHOTOGRAPHY BY SEAN LEVITT

3 EASY WAYS TO SUBSCRIBE:

MARISKA DU PLESSIS, Blogger.

>À Ã > Ã > µÕ> wi` L Ìcamp instructor, entrepreneur, visual content creator, and writer and wellness blogger.

When she’s not working, she’s training, or feeding her travel addiction. @JustMariska_

LIL BIANCHI KIMBLE, Head coach & owner of OTG Athletic

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

SMS “SUB FITNESS” to 40439 with your name, contact number & postal address PHONE us on 011 7913646 EMAIL UWDUETKRVKQPU"ƂVPGUUOCI EQ \C with your name, contact number & postal address

fitness www.fitnessmag.co.za CO-PUBLISHERS Tanja Schmitz, Andrew Carruthers MANAGING EDITOR Pedro van Gaalen ADMINISTRATION Leoni Needham PHOTOGRAPHY Sean Levitt (Cover), Cindy Ellis, Soulby Jackson, Richard Cook, Michael Neveux, James Patrick, Daniel Stevenson.

ADVERTISING >`ÛiÀÌ ÃiJwÌ iÃà >}°V °â> 䣣 Ç £ ÎÈ{È

CARA-LISA SHAM, Wellness coach

i> Ì L }}iÀ] wÌ iÃÃ enthusiast, wellness coach and founder of the Caralishious brand @caralishious

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

is also a pre- and post-natal exercise specialist, and is > µÕ> wi` «iÀÃ > ÌÀ> iÀ through HFPA.

fitness magazine is an alternative monthly magazine distributed nationwide.

ABC Certiied sales available on request CONTRIBUTORS & ADVISORY: Cara Lisa Sham, Nicole Warburg Mackenzie, Giorgina Slotar, Lil Bianchi, Alani Keiser.

DISTRIBUTION & PRODUCTION (031) 714 4700

fitness Magazine South Africa THE PUBLISHER

NICOLE WARBURG MACKENZIE, Coach and trainer

ALANI KEISER, raw food chef and author

Õ Ì « i >Ì > wÌ iÃÃ champion, CrossFit competitor and personal trainer J Û }wÌÜ Ì V i

Creator of the Processed to Plantbased recipe book with £x Þi>Àà v iÝ«iÀ i Vi Ü Ì plant-based living www.alanikeiser.com

#STRONGWOMEN g+

You Tube

FOLLOW US ON TWITTER @FITNESSMAG HASHTAG YOUR PHOTOS ON INSTAGRAM #FITNESSMAGSA BEHIND THE SCENES ON INSTAGRAM @FITNESSMAGSA VIDEOS ON YOUTUBE: FITNESSMAGAZINESA YYY HCEGDQQM EQO ƂVPGUUOCIC\KPG5#

The Maverick Publishing * ÃÌ iÌ ÃÕ Ìi ] *À Û>Ìi >} 8n ÀÌ , ` }] Ó£ÈÓ i>` "vwVi\ ³ÓÇ ££ Ç £ ÎÈ{È >Ý\ änÈ ÈÈä {ÇÈ£ > \ v JwÌ iÃà >}°V °â>

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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 «ÕL V>Ì vwVi° / i >ÛiÀ V *ÕL Ã } À« À>Ì reserve the right to reject any advertising without Ì wV>Ì ] > ` Ü Ì «ÕL Ã > Þ i` Ì À > >ÌiÀ > nor advertising that we feel does not comply with our readership audience.

All Stock photography via www.shutterstock.com

WHO WILL BE THE NEXT FACE OF FITNESS?

FACE OF FITNESS faceoffitness.co.za

Voting opens in September

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DISCOVERY TOUGH MUDDER This popular global obstacle course race (OCR) series will be heading to South Africa in September. The weekend will feature the signature Tough Mudder challenge, a 16km obstacle course challenge that features over 20 obstacles, along with the Tough Mudder Half, an 8km course with 11 obstacles. As a Discovery supported event, Vitality members will be awarded with 800 points for completing the 8km course, while those braving the 16km route will earn 1,100 points.

DATE: 15-16 September 2018 VENUE: Old Mac Daddy, Elgin, Western Cape.

Visit toughmudder.co.za for more info or to enter.

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What s â&#x20AC;&#x2122; happening?

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FNB JOBURG 10K CITYRUN Jozi will be a hub of excitement on National Heritage Day when eager residents toe the line ready to run their city at the 3rd annual FNB Joburg 10K CITYRUN. Runners Â&#x153;v >Â?Â? wĂ&#x152;Â&#x2DC;iĂ&#x192;Ă&#x192; Â?iĂ&#x203A;iÂ?Ă&#x192; >Ă&#x20AC;i Â&#x2C6;Â&#x2DC;Ă&#x203A;Â&#x2C6;Ă&#x152;i` Ă&#x152;Â&#x153; ÂŤ>Ă&#x20AC;Ă&#x152;>Â&#x17D;i Â&#x2C6;Â&#x2DC; a road running experience like no other and can look forward to spectacular routes that Â&#x2C6;Â&#x2DC;VÂ&#x153;Ă&#x20AC;ÂŤÂ&#x153;Ă&#x20AC;>Ă&#x152;i Â&#x2C6;Â&#x201C;ÂŤÂ&#x153;Ă&#x20AC;Ă&#x152;>Â&#x2DC;Ă&#x152; Â?>Â&#x2DC;`Â&#x201C;>Ă&#x20AC;Â&#x17D;Ă&#x192;] Â&#x201C;>}Â&#x2DC;Â&#x2C6;wViÂ&#x2DC;Ă&#x152; views and on-route entertainment.

DATE: Monday, 24 September 2018 VENUE: FNB Bank City, Johannesburg For more info or to enter, visit www.joburg10k.com.

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FNB DURBAN 10K CITYSURFRUN Run Your City your way at the 2nd annual FNB Durban 10K CITYSURFRUN. Runners will have the unique opportunity to explore their city on foot. In addition to lively on-route entertainment and rubbing shoulders with some of the worldâ&#x20AC;&#x2122;s best middle distance runners, the 2018 route will also highlight a number of Durbanâ&#x20AC;&#x2122;s iconic landmarks.

DATE: Sunday, 14 October 2018 VENUE: Durban. KwaZulu-Natal For more info or to enter, visit www.durban10k.com.

Photo credit: Anthony Grote

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FEDHEALTH IMPI CHALLENGE #3 NORTH WEST PROVINCE The event series focuses on family involvement, healthy living and getting outdoors. There are four race options to choose from, including IMPI Corporate (10km Challenge distance with iĂ?Ă&#x152;Ă&#x20AC;> LiÂ&#x2DC;iwĂ&#x152;Ă&#x192;ÂŽ] Ă&#x152;Â&#x2026;i * Â&#x2026;>Â?Â?iÂ&#x2DC;}i ­£äÂ&#x2021;ÂŁĂ&#x201C;Â&#x17D;Â&#x201C; with 18 obstacles), the IMPI Dash (5km with 12 obstacles), and the IMPI Mini (1km with 8 smaller supervised obstacles).

DATE: Saturday, 6 October 2018 VENUE: Van Gaalens Kaasmakerji, Brits, North West Province For more info, email info@impichallenge.co.za or visit www.impichallenge.co.za.

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DISCOVERY VITALITY RUN SERIES The series is designed to help people improve their health through physical activity.

The series connects four iconic running events in the city of Johannesburg â&#x20AC;&#x201C; the Old Eds, Wanderers, Randburg Harriers and Rockies road races â&#x20AC;&#x201C; which offer entry level distances including 5km, 10km, and 21km options.

Randburg Harriers Adrienne Hersch Challenge DATE: Saturday, 1 September 2018 VENUE: Randburg Sports Complex, Jhb Rockies Gerald Fox Memorial Race DATE: Sunday, 16 September 2018 VENUE: JHB Zoo main entrance, Jhb www.discovery.co.za/vitality/runseries.

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FIBO GLOBAL FITNESS AFRICA " Â?Â&#x153;L>Â? Â&#x2C6;Ă&#x152;Â&#x2DC;iĂ&#x192;Ă&#x192; Â&#x2C6;Ă&#x192; Ă&#x152;Â&#x2026;i Ă&#x153;Â&#x153;Ă&#x20AC;Â?`½Ă&#x192; LÂ&#x2C6;}}iĂ&#x192;Ă&#x152; wĂ&#x152;Â&#x2DC;iĂ&#x192;Ă&#x192;] Ă&#x153;iÂ?Â?Â&#x2DC;iĂ&#x192;Ă&#x192; >Â&#x2DC;` health trade show. Based in Germany, this leading lifestyle show draws about 1,000 exhibitors and 150,000 visitors each year. FIBO has been licensed exclusively to Reed Exhibitions for South Africa under the banner FIBO Global Fitness Africa. The expo is open to trade and consumers, and will showcase whatâ&#x20AC;&#x2122;s hot and happening Â&#x2C6;Â&#x2DC; Ă&#x152;Â&#x2026;i Ă&#x153;Â&#x153;Ă&#x20AC;Â?` Â&#x153;v wĂ&#x152;Â&#x2DC;iĂ&#x192;Ă&#x192;° v Ă&#x17E;Â&#x153;Ă&#x2022;½Ă&#x20AC;i > ÂŤĂ&#x20AC;Â&#x153;viĂ&#x192;Ă&#x192;Â&#x2C6;Â&#x153;Â&#x2DC;>Â? Â&#x153;Ă&#x20AC; wĂ&#x152;Â&#x2DC;iĂ&#x192;Ă&#x192; v>Â&#x2DC;] > Ă&#x152;Ă&#x20AC;>Â&#x2C6;Â&#x2DC;iĂ&#x20AC; or studio operator, a physiotherapist or nutritionist, this is the show for you!

DATE: 26-28 October 2018 | VENUE: Ticketpro Dome, North Riding, Johannesburg Ă&#x153;Ă&#x153;Ă&#x153;°wLÂ&#x153;Ă&#x192;>°VÂ&#x153;°â>

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TOYOTA WARRIOR #7 POWERED BY REEBOK South Africaâ&#x20AC;&#x2122;s largest obstacle course race series, consists of eight events in four provinces, offering three distances where athletes from different sporting disciplines can compete against one another. The event incorporates trail running with various physical challenges in the form of obstacles.

DATE: 20, 21 October 2018 VENUE: Durbanville, Western Cape Visit www.warrior.co.za for more info.

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THE BEAST CHALLENGE The Beast obstacle course race (OCR) combines trail running, with climbing, crawling and sliding across various obstacles designed by professional OCR athletes. Itâ&#x20AC;&#x2122;s an exhilarating challenge with race options Ă&#x192;Ă&#x2022;Â&#x2C6;Ă&#x152;>LÂ?i vÂ&#x153;Ă&#x20AC; >Â?Â? wĂ&#x152;Â&#x2DC;iĂ&#x192;Ă&#x192; Â?iĂ&#x203A;iÂ?Ă&#x192;° Â&#x2026;Â&#x153;Â&#x153;Ă&#x192;i vĂ&#x20AC;Â&#x153;Â&#x201C; three races: The Savage Beast (11â&#x20AC;&#x201C;12km with 50 obstacles), the Wild Beast (8km with 30 obstacles) and the Tame Beast, which is a vĂ&#x2022;Â&#x2DC;Â&#x2021;wÂ?Â?i` Ă&#x192;Â&#x2026;Â&#x153;Ă&#x20AC;Ă&#x152; VÂ&#x153;Ă&#x2022;Ă&#x20AC;Ă&#x192;i Ă&#x192;Ă&#x2022;Â&#x2C6;Ă&#x152;>LÂ?i vÂ&#x153;Ă&#x20AC; Li}Â&#x2C6;Â&#x2DC;Â&#x2DC;iĂ&#x20AC;Ă&#x192; and families. Thereâ&#x20AC;&#x2122;s also the Beast Sprint, a 400â&#x20AC;&#x201C;600m sprint course for teams of 3.

DATE: 15 September 2018 VENUE: Crocodile Polo Club, Lanseria To enter, visit thebeastchallenge.co.za.

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BIKINI AND PHYSIQUE

September 8

IBFF National Championships 13-16 IFBB South African National Championships 28&29 NABBA/WFF National Championships 29 IFBB SA Xtreme Cape Town (2019 Arnold

Â?>Ă&#x192;Ă&#x192;Â&#x2C6;V Ć&#x201A;vĂ&#x20AC;Â&#x2C6;V> +Ă&#x2022;>Â?Â&#x2C6;wiĂ&#x20AC;ÂŽ

October

IFBB Tshwane Extravaganza (2019 Arnold Classic Africa +Ă&#x2022;>Â?Â&#x2C6;wiĂ&#x20AC;ÂŽ 20 IFBB XFE Classic (2019 Arnold Classic Africa +Ă&#x2022;>Â?Â&#x2C6;wiĂ&#x20AC;ÂŽ 20 IFBB OR Tambo Classic (2019 Arnold Classic Ć&#x201A;vĂ&#x20AC;Â&#x2C6;V> +Ă&#x2022;>Â?Â&#x2C6;wiĂ&#x20AC;ÂŽ 26&27 Muscle Mulisha Grand Prix III 26&27 IFBB Gentle Giant Classic

L ADIES JUNIOR FITNESS BIKI

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Chanel Erwee

SHOW CALENDAR All show calendars available on www.muscleevolution.co.za

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gym bag

adidas Z.N.E. Hoodie e Primeknit Designed for optimum m style and comfort for athlete es on the move. Crafted in breatthable Primeknit with pre-shaped sleeves that provide ad dditional freedom of movementt.

R1,649 Available on adidas ecom, in adidas performance s concept pt stores and select sports retailers co rs countrywide.

Freddy SA S Tank top In jersey jacquard crochet effect with transparent insert â&#x20AC;&#x201C; 100% Made In Italy R1,499.95

Freddy SA SUPERFIT leggings in colour blocks R1,999.95 Freddy SA Leggings in Ć&#x192;QTCN LCESWCTF HCDTKE R1,999.95

express nd ea Crossover top R590

Slinky top R490

ARNASA 14

SEPTEMBER - OCTOBER 2018 | XXX mUOFTTNBH DP [B

Movementwear Proudly made in SA in a selection of breathable fabrics â&#x20AC;&#x201C; from soft and lightweight to supportive and moisture wicking. The technical fabrics are sublimated to create unique details. www.ARNASA.co.za

Leggings KIRA R690

Puma

PUMA Speed 300 Racer Incorporates all 3 of PUMAâ&#x20AC;&#x2122;s new performance features â&#x20AC;&#x201C; PROFOAM, PROPLATE and FUSEFIT â&#x20AC;&#x201C; designed to make you feel light and fast.

R2,299

A.C.E. S/L Hoodie R899 PUMA Amp XT A high-performance trainer with an aggressive heel wrap up for lock down, a knitted support collar, and a rubber wrap up for dynamic movements. Features IGNITE foam for energy return.

R1,399 Available at PUMA stores, Totalsports, Edgars and independent retailers.

Always On Graphic 7/8 tight R899

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VIWA The Dove Grey Protea & Strilitzia Crop Tops and Yoga Pants are made out of 100% spandex which has been dye sublimated with a 100% black lycra panel at the back.

Protea Strelitzia Crop Top R350 Protea Strelitzia Yoga Pants R550

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www.viwa.co.za

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A. A Explosive Slash tight R999 B. Logo Bra R699 C. Control Bra R949 D. Explosive Deep V-tank R799 Available in-store at PUMA, Totalsports, Takealot and independent retailers.

Thule Chasm gym bag Can be carried in two different ways: as a backpack and as a duffel. All straps tuck away when not in use.

From R1,999 (40L) For more info, visit www.thule.com/en/za.

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gym bag Olympic International Cosmo Perfect for all day wear and activity! The ontrend weave upper offers a built in lace-loop system on a light-weight EVA sole. Itâ&#x20AC;&#x2122;s airy, comfortable, and incredibly light.

Available from www.boltonfootwearonline.co.za R399

Olympic

Under Armour Threadborne Blur A technical running shoe built for speed, from its lightweight Charged Cushioning for greater energy return, to the comfortable knit upper HQT C NQEMGF KP Ć&#x201A;V R2,199 Gola Saint Ladies Active Trainer This slip-on trainer has a textile upper and soft lining complemented D[ C EWUVQO Ć&#x201A;V OGOQT[ foam in-sock, and QWVUQNG Ć&#x192;GZ ITQQXGU to aid natural foot movement. Ideal for low-intensity exercise.

R799 Available from Spree and takealot

Olympic International Ramble Ladies A rugged trail shoe with aggressive lines on the upper and sole. It boasts a breathable mesh upper with both welded d and stitched features. Padding in the collar and tongue adds comfort.

R399

adidas SOLARBOOST Inspired by NASA engineering and designed for pure function, this high-performance, lightweight running shoe has been created using adidasâ&#x20AC;&#x2122; best innovations.

R2,299 Available on adidas ecom, in adidas performance concept stores and select sports retailers countrywide.

Olympic International Goalie Netball Offers an outer sole with a stabiliser for extra support and increased weight distribution. Its robust, breathable upperss dries fast. The eyelet locking U[UVGO GPJCPEGU Ć&#x201A;V R899

PUMA HYBRID Rocket Mixes PUMA IGNITE FOAM and NRGY beads to create a â&#x20AC;&#x153;hybridâ&#x20AC;? foam that provides ultimate cushioning and energy return for longer, faster runs.

R2,299 Available from PUMA stores and independent retailers.

Puma PUMA DEFY Mid This bold bootie-cut challenges the traditional training shoe design. Its unconventional platform, made with PROFOAM, supports side-to-side movement and a fully knitted upper ensures comfort.

R1,899 Available exclusively at PUMA stores.

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adidas

Sports Grip Case

adidas Sports has launched a collection of lightweight high-performance mobile accessories designed to protect devices during intensse workouts. The range includess various products suitable for all indoor and outdoor activities. The new collection EQPUKUVU QH C XCTKGV[ QH Ć&#x192;GZKDNG G armbands, smart waist straps and protective anti-slip and anti-shock cases. The adidas Grip Case provides a safe alternative when close strapping isnâ&#x20AC;&#x2122;t an option. Its anti-slip grip allows athletes to engage in intense activity while securely holding their phone in their hand. It also includes a magnetic stan o allow users to watch vi while working out.

Available from as ecomm. adida

Garmin HĂ°PKZ 2NWU UGTKGU h Garminâ&#x20AC;&#x2122;s next generation GPS multi-sport watch offers buiilt-in routable topographical map data n optimised d for at-a-glance navigation and location tracking. Additional features include storage for music playylists and up to 500 songs (the device is alsso compatible with BluetoothÂŽ headphones), a Garmin Payâ&#x201E;˘ contactless payment-ready solution, and wristtbased hea art rate and Pulse Ox Acclimation for blood oxygen saturation awareness. These rugged yet premium crafted watches range in size and all boast p a bright, g , s nlight-readable display. For ambitious athletes, the fenix 5 Plus features ClimbPro, a new feature tha at allows trail runners and cyclists who like to train in hilly areas to gain better insights into their performan nce during climbs. The watches are Conne ect IQ compatible, so users can customise their watch YKVJ YKFIG GVU FCVC Ć&#x201A;GNFU YCVEJ HCEGU CPF CRRU

Available at the suggested retail price of R13,499-R13,999.

To learn more, visit garmin.co.za.

Hua awei Band 2 Pro 6JKU )25 GPCDNGF Ć&#x201A;VPGUU CPF activity trac rate, calories burned and sleep, and is water resistant up to 50m.

GPS ttracking ki capabilities biliti measure speed, movement and distance, with valuable health and activity related information provided via the companion app. This data includes VO2 max, training effect and recovery time. The Band 2 Pro is also the ideal companion for your smartphone, displaying OGUUCIG PQVKĆ&#x201A;ECVKQPU QPEG RCKTGF with the ability to also reject calls and set alarms via the band. Offers up to 21 days of standby usage between charges.

Available from R1,119

Th le

Th ew range of car bike car ffers roof-mounted or tow bar carriers to suit both the car you drive and the bike you ride. The new Thule UpRide is a roof-mounted bike rack that holds virtually all types of bikes without having to remove the bikeâ&#x20AC;&#x2122;s front wheel. The design

ensures that no parts of the bike rack make contact with your frame, making it perfect for bikes with carbon frames or other sensitive frames, mountain bikes and others.

Mounting the Thule UpRide on your car is quick, easy and secure.

Thuleâ&#x20AC;&#x2122;s VeloSpace XT is a new

tow bar-mounted bike rack with an innovative design that creates more space between mounted bikes, and its high load capacity means you can transport all types of bikes, including heavy mountain bikes, fat bikes, childrenâ&#x20AC;&#x2122;s bikes and E-bikes.

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beautybag

Beaucience Moisturising Day Cream with SPF15

A MINIMUM SPF OF 15 IS RECOMMENDED FOR EVERYDAY USE. A daily moisturiser or make-up with added SPF properties should provide >`iÂľĂ&#x2022;>Ă&#x152;i ÂŤĂ&#x20AC;Â&#x153;Ă&#x152;iVĂ&#x152;Â&#x2C6;Â&#x153;Â&#x2DC; vÂ&#x153;Ă&#x20AC; Ă&#x17E;Â&#x153;Ă&#x2022;Ă&#x20AC; Ă&#x192;Â&#x17D;Â&#x2C6;Â&#x2DC;° 7Â&#x2026;iÂ&#x2DC; Ă&#x17E;Â&#x153;Ă&#x2022; iĂ?iĂ&#x20AC;VÂ&#x2C6;Ă&#x192;i Â&#x153;Ă&#x20AC; Ă&#x192;ÂŤiÂ&#x2DC;` Ă&#x152;Â&#x2C6;Â&#x201C;i outdoors, itâ&#x20AC;&#x2122;s advisable to wear a Â&#x201C;Â&#x2C6;Â&#x2DC;Â&#x2C6;Â&#x201C;Ă&#x2022;Â&#x201C; Â&#x153;v -* Ă&#x17D;ä] iĂ&#x203A;iÂ&#x2DC; Â&#x153;Â&#x2DC; VÂ?Â&#x153;Ă&#x2022;`Ă&#x17E; `>Ă&#x17E;Ă&#x192;° ,iÂ&#x2021;>ÂŤÂŤÂ?Ă&#x17E; Ă&#x192;Ă&#x2022;Â&#x2DC;Ă&#x192;VĂ&#x20AC;iiÂ&#x2DC; iĂ&#x203A;iĂ&#x20AC;Ă&#x17E; Ă&#x152;Ă&#x153;Â&#x153; Â&#x2026;Â&#x153;Ă&#x2022;Ă&#x20AC;Ă&#x192; Ă&#x152;Â&#x153; Â&#x201C;>Â&#x2C6;Â&#x2DC;Ă&#x152;>Â&#x2C6;Â&#x2DC; Â&#x201C;>Ă?Â&#x2C6;Â&#x201C;Ă&#x2022;Â&#x201C; ÂŤĂ&#x20AC;Â&#x153;Ă&#x152;iVĂ&#x152;Â&#x2C6;Â&#x153;Â&#x2DC;°

A non-greasy formulation that is readily absorbed due to its olive oil derivative base. Proteasyl, with its anti-ageing properties, works with Â&#x153;Ă&#x152;Â&#x2026;iĂ&#x20AC; yÂ&#x153;Ă&#x153;iĂ&#x20AC; iĂ?Ă&#x152;Ă&#x20AC;>VĂ&#x152;Ă&#x192; Ă&#x152;Â&#x153; ÂŤĂ&#x20AC;Â&#x153;Ă&#x152;iVĂ&#x152; Ă&#x152;Â&#x2026;i Ă&#x192;Â&#x17D;Â&#x2C6;Â&#x2DC; vĂ&#x20AC;Â&#x153;Â&#x201C; Â&#x2026;>Ă&#x20AC;Â&#x201C;vĂ&#x2022;Â? iĂ?Ă&#x152;iĂ&#x20AC;Â&#x2DC;>Â? v>VĂ&#x152;Â&#x153;Ă&#x20AC;Ă&#x192; d moisturise and d nourish h the h skin. k and Â&#x2DC;VÂ?Ă&#x2022; Ă&#x2022;`iĂ&#x192; LĂ&#x20AC;Â&#x153;>` Ă&#x192;ÂŤiVĂ&#x152;Ă&#x20AC;Ă&#x2022;Â&#x201C; 16 wÂ?Ă&#x152;iĂ&#x20AC;Ă&#x192;° 79.99 R17

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R195

This multi-resistant, ultra-matt gel boasts a high SPF of 50+ and has a non-greasy viiÂ?° `i>Â? vÂ&#x153;Ă&#x20AC; >VĂ&#x152;Â&#x2C6;Ă&#x203A;i ÂŤiÂ&#x153;ÂŤÂ?i >Ă&#x192; Â&#x2C6;Ă&#x152; Â&#x2C6;Ă&#x192; ÂľĂ&#x2022;Â&#x2C6;VÂ&#x17D;Â?Ă&#x17E; absorbed into the skin and is water, sweat >Â&#x2DC;` Ă&#x20AC;Ă&#x2022;L Ă&#x20AC;iĂ&#x192;Â&#x2C6;Ă&#x192;Ă&#x152;>Â&#x2DC;Ă&#x152; vÂ&#x153;Ă&#x20AC; Â&#x153;ÂŤĂ&#x152;Â&#x2C6;Â&#x201C;>Â? ÂŤĂ&#x20AC;Â&#x153;Ă&#x152;iVĂ&#x152;Â&#x2C6;Â&#x153;Â&#x2DC;° R240 (30ml) Available at major Clicks stores nationwide, online at www.absoluteskin.co.za, and at select doctors and beauty salons.

.00 (5

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TheraVine Sun Defence SPF30 /Â&#x2026;Â&#x2C6;Ă&#x192; Â?Â&#x2C6;}Â&#x2026;Ă&#x152;] Â&#x2DC;Â&#x153;Â&#x2DC;Â&#x2021;}Ă&#x20AC;i>Ă&#x192;Ă&#x17E; Ă&#x192;Ă&#x2022;Â&#x2DC; ÂŤĂ&#x20AC;Â&#x153;Ă&#x152;iVĂ&#x152;Â&#x2C6;Â&#x153;Â&#x2DC; VĂ&#x20AC;i>Â&#x201C; >Â&#x201C; Ă&#x153;Â&#x2C6;Ă&#x152;Â&#x2026; Â&#x2026; -* Ă&#x17D;ä Â&#x153;vviĂ&#x20AC;Ă&#x192; ivviVĂ&#x152;Â&#x2C6;Ă&#x203A;i LĂ&#x20AC;Â&#x153;>` Ă&#x192;ÂŤiVĂ&#x152;Ă&#x20AC;Ă&#x2022;Â&#x201C; ÂŤĂ&#x20AC;Â&#x153;Ă&#x152;iVĂ&#x152;Â&#x2C6;Â&#x153;Â&#x2DC; iVĂ&#x152; >}>Â&#x2C6;Â&#x2DC;Ă&#x192;Ă&#x152; 16Ć&#x201A; >Â&#x2DC;` 16 Ă&#x20AC;>`Â&#x2C6;>Ă&#x152;Â&#x2C6;Â&#x153;Â&#x2DC;° -Ă&#x2022;Â&#x2C6;Ă&#x152;>LÂ?i vÂ&#x153;Ă&#x20AC; iĂ&#x203A;iĂ&#x20AC;Ă&#x17E;`>Ă&#x17E; Ă&#x2022;Ă&#x192;i >Â&#x2DC;` Â&#x2C6;`i>Â? vÂ&#x153;Ă&#x20AC; Ă&#x192;Â&#x17D;Â&#x2C6;Â&#x2DC; Ă&#x152;Ă&#x17E;ÂŤiĂ&#x192; Ă&#x152;Â&#x2026;>Ă&#x152; V>Â&#x2DC;Â&#x2DC;Â&#x153;Ă&#x152; Ă&#x152;Â&#x153;Â?iĂ&#x20AC;>Ă&#x152;i Ă&#x192;Ă&#x2022;Â&#x2DC; iĂ?ÂŤÂ&#x153;Ă&#x192;Ă&#x2022;Ă&#x20AC;i° R200.00 (50ml) www.theravine.co.za

18

SEPTEMBER - OCTOBER 2018 | XXX mUOFTTNBH DP [B

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WE ARE CONSTANTLY HEARING ABOUT WHAT VITAMINS WE SHOULD TAKE FOR OUR HEARTS, EYES AND IMMUNE 5;56'/5 $76 9*#6 #$176 174|5-+0!

Weâ&#x20AC;&#x2122;re spending thousands each year on the latest serums and creams to put on our skin.

But, why not feed your skin from within?

The best way to have healthier, younger looking skin is to nourish it from the inside.

Thatâ&#x20AC;&#x2122;s why Dermagen was formulated. It KPENWFGU CNN VJG PWVTKGPVU [QWT|UMKP|PGGFU VQ look and feel its best.

Dermagen is a revolutionary concept in skin care, meticulously developed by Fusion >LÂ&#x153;Ă&#x20AC;>Ă&#x152;Â&#x153;Ă&#x20AC;Â&#x2C6;iĂ&#x192;° Ă&#x152;Ă&#x192; Ă&#x192;VÂ&#x2C6;iÂ&#x2DC;Ă&#x152;Â&#x2C6;wV vÂ&#x153;Ă&#x20AC;Â&#x201C;Ă&#x2022;Â?>] Ă&#x153;Â&#x2026;Â&#x2C6;VÂ&#x2026; contains Glutathione, Collagen and Co Enzyme Q10, is specially designed to stimulate the bodyâ&#x20AC;&#x2122;s circulatory system while nourishing and revitalising your skin.

Caribbean Tan Pure Pigment Darkening Drops

Adding these drops to either the Spritzer or Shimmer Cream will result in a darker initial colour. The more drops you add, the darker the initial tan colour. Showering washes off the very dark colour, leaving a beautiful, naturallooking shade of bronze.

R99.95 Available at Dis-Chem stores.

Some credible and interesting research.

Av vai ailable in six natural, wa arm, bronzing shades.

COVERDERM C Superfection Body Bronzing Make Up SPF15 Advanced microsphere technology Ă&#x20AC;iyiVĂ&#x152;Ă&#x192; Â?Â&#x2C6;}Â&#x2026;Ă&#x152; Ă&#x152;Â&#x153; >VÂ&#x2026;Â&#x2C6;iĂ&#x203A;i > y>Ă&#x152;Ă&#x152;iĂ&#x20AC;Â&#x2C6;Â&#x2DC;} effect, while the silicones used leaves your skin feeling silky and smooth.

Suitable for all skin types and safe for everyday use. Hypoallergenicc, waterproof, and long lasting, with an SPF of 15.

R570

Available in 9 natural shades including 3 for skins of colour.

%COQWĆ&#x192;CIG 2GTHGEV Legs Fluid SPF40 Naturally and perfectly conceals gs blemishes on imperfection on leg and body, such as varicose veins, stretch marks, phlebitis, vitiligo, sscars, burns, dark marks, sun spots, mo oles, bruises, and tattoos.

R665 At Dis-chem stores and www.coverderm.co.za

â&#x20AC;˘ â&#x20AC;&#x153;Antioxidants such as betacarotene and vitamins C, E, and A can curb the damage caused by unstable molecules known as free radicals.

These molecules

can harm skin cells and cause signs of ageing.â&#x20AC;? - WebMD â&#x20AC;˘ â&#x20AC;&#x153;Mushrooms contain selenium, an important mineral that helps protect our skin from sun damage.â&#x20AC;? - Good

Housekeeping â&#x20AC;˘ â&#x20AC;&#x153;Together with vitamin C and the mineral zinc, copper helps to develop HODVWLQ WKH ÂżEUHV WKDW support skin structure from underneath.â&#x20AC;?

- WedMD

Those are just a few of the highquality ingredients that can be found in Dermagen. +P VQVCN|&GTOCIGP|EQPVCKPU RTQXGP |UMKP|KORTQXGOGPV KPITGFKGPVU (like Co Enzyme Q 10, Glutathione, Pycnogenol, MSM, Bilberry Extract, Resveratrol, Collagen and Grape Seed).

V Q D Ă&#x2030; N B D Q

M RJH Dermagen Skin Care

A revolutionary concept in skincare developed by Fusion Laboratories. This Ă&#x192;VÂ&#x2C6;iÂ&#x2DC;Ă&#x152;Â&#x2C6;wV vÂ&#x153;Ă&#x20AC;Â&#x201C;Ă&#x2022;Â?> VÂ&#x153;Â&#x2DC;Ă&#x152;>Â&#x2C6;Â&#x2DC;Ă&#x192; }Â?Ă&#x2022;Ă&#x152;>Ă&#x152;Â&#x2026;Â&#x2C6;Â&#x153;Â&#x2DC;i] collagen and co-enzyme Q10, and is specially designed to stimulate the bodyâ&#x20AC;&#x2122;s circulatory system while nourishing and revitalising skin.

R448 Available from www.fusionlabsonline.com

MDT M Aâ&#x20AC;˘C Studio Fix Fluid SPF15 Own your individuality with Mâ&#x20AC;˘Aâ&#x20AC;˘C Studio Fix. The range is available in an unprecedented 64 shades of iconic palette options.

R485 Available at select Mâ&#x20AC;˘Aâ&#x20AC;˘C locations and online at www.maccosmetics.co.za @MACCosmetics

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This summer shape-up supplement stack combines the three most important elements needed for physique perfection.

BOOST FAT LOSS AND GET RESULTS

SMART NUTRITION FOR THE BEST RESULTS

POWER THROUGH YOUR WORKOUTS

The most potent fat burners available on the market are undoubtedly thermogenic products.

These supplements contain potent ingredients, including stimulants and other thermogenic compounds such as caffeine, synephrine or green tea extract, or a synergistic combination of these and other fat-loss aids, which stimulate the body to produce heat through the metabolism of body fat as a source of energy.

/QFGTP NKHG KU JGEVKE UQ CNYC[U DG prepared for those times when you canâ&#x20AC;&#x2122;t get to a healthy meal with a suitable Meal Replacement Powder (MRP). These functional supplements have generally been formulated for those striving to achieve fat loss and maintain lean muscle. They are therefore rich in bioavailable proteins, and are generally low in carbs, or contain low glycaemic index (GI) carbs. They also tend to have fewer calories than other protein shakes, CPF CTG PQTOCNN[ TKEJ KP Ć&#x201A;DTG VQ DQQUV satiety.

Pre-workout supplements have been formulated to deliver a boost to both body and mind when you need it most â&#x20AC;&#x201C; before an intense weight training session. These products contain a mix of ingredients, from energy-boosting stimulants to help increase workout intensity, focus and endurance, to other workout potentiators that enhance performance and aid the muscle-building process.

Boost your metabolism The combination of these compounds raise your metabolic rate, even while at rest, effectively increasing the amount of calories and fat you burn throughout the day. It is important that you only use these products periodically to give your body and central nervous system time to reset and to ensure you donâ&#x20AC;&#x2122;t build up any tolerances to the compounds, as this can reduce the effectiveness of these products.

Extra support Additional fat-loss support is often provided in the form of added ingredients such as L-carnitine, chromium picolinate or green tea extract, among others. To prepare a tasty MRP shake for a snack, or to replace one of your daily meals as part of calorie-controlled weight-loss diet plan, simply mix the powder with water or fate milk in your fave shaker.

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Boost your performance The most effective pre-workout supplements contain substances that help to dilate blood vessels, which results in KPETGCUGF DNQQF Ć&#x192;QY VQ YQTMKPI OWUENGU This improves the delivery of oxygenrich blood and the other vital nutrients contained in the product, such as amino acids, glucose, creatine and electrolytes, to where they are needed most. This improves physical performance during training, and also helps to effectively and rapidly remove metabolic waste from working muscle tissue, for improved endurance and optimal recovery.

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dvocates of an alkaline diet promote a diet heavy in fruits and vegetables, and light on meat, dairy, sugar and grains, which is not always practical for someone such as yourself, who is looking to add more muscle.

Itâ&#x20AC;&#x2122;s important to remember that Â&#x2C6;Ă&#x152; Â&#x2C6;Ă&#x192; Ă&#x152;Â&#x2026;i Ă&#x20AC;>Ă&#x152;Â&#x2C6;Â&#x153; Â&#x153;v >VÂ&#x2C6;` >Â&#x2DC;` >Â?Â&#x17D;>Â?Â&#x2C6;Â&#x2DC;i Â&#x201C;Â&#x2C6;Â&#x2DC;iĂ&#x20AC;>Â?Ă&#x192; Â&#x2C6;Â&#x2DC; Â&#x153;Ă&#x2022;Ă&#x20AC; LÂ&#x153;`Ă&#x17E;] Â&#x2DC;Â&#x153;Ă&#x152; Ă&#x152;Â&#x2026;i Ă&#x20AC;>Ă&#x152;Â&#x2C6;Â&#x153; Â&#x153;v >VÂ&#x2C6;` >Â&#x2DC;` >Â?Â&#x17D;>Â?Â&#x2C6;Â&#x2DC;i Â&#x201C;Â&#x2C6;Â&#x2DC;iĂ&#x20AC;>Â?Ă&#x192; Â&#x2C6;Â&#x2DC; Â&#x153;Ă&#x2022;Ă&#x20AC; vÂ&#x153;Â&#x153;` Ă&#x152;Â&#x2026;>Ă&#x152; Ă&#x2022;Â?Ă&#x152;Â&#x2C6;Â&#x201C;>Ă&#x152;iÂ?Ă&#x17E; `iĂ&#x152;iĂ&#x20AC;Â&#x201C;Â&#x2C6;Â&#x2DC;iĂ&#x192; Â&#x153;Ă&#x2022;Ă&#x20AC; Â?iĂ&#x203A;iÂ? Â&#x153;v >VÂ&#x2C6;`Â&#x2C6;Ă&#x152;Ă&#x17E;° While itâ&#x20AC;&#x2122;s still vitally important to understand how your body reacts to what you put into your mouth, when it comes to acid-alkaline balance it isnâ&#x20AC;&#x2122;t all about what weâ&#x20AC;&#x2122;re eating. Itâ&#x20AC;&#x2122;s about how well our body is working with the minerals it already has in it.

24

rising acidity

Itâ&#x20AC;&#x2122;s about balance Thatâ&#x20AC;&#x2122;s because our acid-alkaline balance is actually all about what mineral stores or â&#x20AC;&#x2DC;buffersâ&#x20AC;&#x2122; we have in our system. When there is too much acidity certain symptoms will appear, while too much alkalinity can also cause issues.

The key for someone who trains in the gym for enhanced aesthetics, such as yourself, is to try and reduce your intake of many of the foods that raise your bodyâ&#x20AC;&#x2122;s acidity levels, and replace them with alkaline options.

Better options The aim is not to eliminate all acid-producing foods in your diet. Rather aim to create a better balance between acidalkaline foods at each meal.

This can be achieved by eating more raw food with fresh salads and vegetables, especially lots of leafy greens and sprouts. These foods are nutrient-dense and low in calories, so they shouldnâ&#x20AC;&#x2122;t impact too heavily on a diet that aims to promote muscle gain.

Choosing more alkaline nuts like almonds instead of more acidic options such as peanuts, and Ă&#x2022;Ă&#x192;Â&#x2C6;Â&#x2DC;} LiÂ&#x2DC;iwVÂ&#x2C6;>Â? Ă&#x192;Ă&#x2022;ÂŤÂŤÂ?iÂ&#x201C;iÂ&#x2DC;Ă&#x152;Ă&#x192;

SEPTEMBER - OCTOBER 2018 | XXX mUOFTTNBH DP [B

Ă&#x192;Ă&#x2022;VÂ&#x2026; >Ă&#x192; Ă&#x153;Â&#x2026;iĂ&#x17E; ÂŤĂ&#x20AC;Â&#x153;Ă&#x152;iÂ&#x2C6;Â&#x2DC; q Â&#x2C6;Ă&#x152;½Ă&#x192; > }Ă&#x20AC;i>Ă&#x152; >Â?Â&#x17D;>Â?Â&#x2C6;âÂ&#x2C6;Â&#x2DC;} vÂ&#x153;Â&#x153;` Ă&#x192;Â&#x153;Ă&#x2022;Ă&#x20AC;Vi q Â&#x2C6;Â&#x2DC;Ă&#x192;Ă&#x152;i>` Â&#x153;v Ă&#x20AC;iÂ?Ă&#x17E;Â&#x2C6;Â&#x2DC;} ÂŤĂ&#x20AC;i`Â&#x153;Â&#x201C;Â&#x2C6;Â&#x2DC;>Ă&#x152;iÂ?Ă&#x17E; Â&#x153;Â&#x2DC; Â&#x201C;Â&#x153;Ă&#x20AC;i >VÂ&#x2C6;`Â&#x2C6;V ÂŤĂ&#x20AC;Â&#x153;Ă&#x152;iÂ&#x2C6;Â&#x2DC; Ă&#x192;Â&#x153;Ă&#x2022;Ă&#x20AC;ViĂ&#x192; Ă&#x192;Ă&#x2022;VÂ&#x2026; >Ă&#x192; Ă&#x20AC;i` Â&#x201C;i>Ă&#x152; to meet your daily requirements, can help to shift the balance back towards a more alkaline environment.

Other supplements that can assist in maintaining an alkaline environment in your body include sodium bicarbonate, Beta Alanine, which is an intracellular pH buffer, and Spirulina, which has been proven to be a nutrient-dense alkalising food that is also available in supplemental form.

Replenishing glycogen stores after intense training should also be done with fresh fruits and vegetables as often as possible. Also, limit your use QH UKORNG UWICTU CPF TGĆ&#x201A;PGF carbohydrates as much as possible if your aim is to reduce acidity.

Gym-goers can also promote a healthy pH balance by maximising oxygen consumption by doing some form of cardio, even if itâ&#x20AC;&#x2122;s just for your health and not for conditioning. Reducing stress as much as possible and relaxing as often as you can can also help to reduce acidity levels. Lastly, always remember to drink enough water as it plays an important role in the bodyâ&#x20AC;&#x2122;s alkalineacid balancing processes.

fitness magazine reserves the right to edit any questions submitted.

Send your question to info@fitnessmag.co.za for a chance to get featured.

Brenda

Managing

Questions answered by Werner Beukes, Pedro van Gaalen and Vanessa Ascencao

Q

Iâ&#x20AC;&#x2122;ve been told that my diet, which is high in animal proteins like red meat, eggs and dairy, as well as many of the carb sources I eat, are causing my acidity levels to rise.

Apparently an overly acidic body can negatively impact my performance, stunt my recovery and lower my immunity, and even cause serious diseases such as cancer. How can I lower my acidity levels while still adding muscle?

Q

Will my body always be at the mercy of my period? How can I take charge of my hormones and not miss out on training due to the cramps, the bloating, the headaches and the mood swings when + IQ VJTQWIJ URGEKĆ&#x201A;E RJCUGU QH O[ period? And can I keep those cravings under control? Shannon

Menstrual master

T

here are some unfortunate consequences to our biology, but if you know what to expect during your cycle you can actually use certain stages of your period to your advantage.

Just about all the symptoms you experience are caused by changes in hormonal levels. Aside from the trademark psychological symptoms, these JQTOQPCN Ć&#x192;WEVWCVKQPU CNUQ KPĆ&#x192;WGPEG QWT VTCKPKPI ECRCEKV[ OGVCDQNKE TCVG CPF GPGTI[ levels. But by understanding whatâ&#x20AC;&#x2122;s happening to your body, you can make better decisions around how to train and eat to get the best results. Youâ&#x20AC;&#x2122;ll also know exactly what to expect, so you can roll with the punches.

Stage 1:

Days 1-13 Known as the Follicular Phase, this marks the start of your cycle immediately after [QW JCXG Ć&#x201A;PKUJGF [QWT RGTKQF Hormone levels are generally low and stable, while oestrogen levels are on the rise. /Â&#x2026;Â&#x2C6;Ă&#x192; Â&#x2C6;Ă&#x192; Ă&#x152;Â&#x2026;i Â&#x2C6;`i>Â? Â&#x153;ÂŤÂŤÂ&#x153;Ă&#x20AC;Ă&#x152;Ă&#x2022;Â&#x2DC;Â&#x2C6;Ă&#x152;Ă&#x17E; Ă&#x152;Â&#x153; LÂ&#x153;Â&#x153;Ă&#x192;Ă&#x152; Ă&#x152;Â&#x2026;i Â&#x2C6;Â&#x2DC;Ă&#x152;iÂ&#x2DC;Ă&#x192;Â&#x2C6;Ă&#x152;Ă&#x17E; Â&#x153;v Ă&#x17E;Â&#x153;Ă&#x2022;Ă&#x20AC; Ă&#x153;Â&#x153;Ă&#x20AC;Â&#x17D;Â&#x153;Ă&#x2022;Ă&#x152;Ă&#x192; as youâ&#x20AC;&#x2122;ll have more energy and will generally experience better sleep, so youâ&#x20AC;&#x2122;ll be well rested.

Stage 2:

Days 14-21 This is the Ovulation Phase.

While itâ&#x20AC;&#x2122;s impossible to know exactly when youâ&#x20AC;&#x2122;ll start ovulating, the general consensus is that it occurs around day 14. During this phase your oestrogen levels will peak and youâ&#x20AC;&#x2122;ll tend to feel

bloated and lethargic. Itâ&#x20AC;&#x2122;s not a great physical state in which to train, despite the fact that your strength levels should be at their highest. If you donâ&#x20AC;&#x2122;t feel great, a day or two off should see you right again, without resulting in CP[ NQUU QH Ć&#x201A;VPGUU QT UVTGPIVJ Be sure to focus on clean eating, though.

Stage 3:

Days 21-28 6JG Ć&#x201A;PCN .WVGCN 2JCUG precedes the Menstruation Phase, which is when your period starts. This is when the full-blown symptoms of lethargy, bloating, irritability and a general sense of discomfort occur. This happens due to the high levels of powerful hormones circulating your body, in the form of progesterone and oestrogen.

Higher levels of these hormones cause a rise in your body temperature, and your body also become less carb sensitive,

DAY 1

/Â&#x2026;Â&#x2C6;Ă&#x192; Â&#x2C6;Ă&#x192; Ă&#x152;Â&#x2026;i Â&#x2C6;`i>Â? Â&#x153;ÂŤÂŤÂ&#x153;Ă&#x20AC;Ă&#x152;Ă&#x2022;Â&#x2DC;Â&#x2C6;Ă&#x152;Ă&#x17E; Ă&#x152;Â&#x153; boost the intensity Â&#x153;v Ă&#x17E;Â&#x153;Ă&#x2022;Ă&#x20AC; Ă&#x153;Â&#x153;Ă&#x20AC;Â&#x17D;Â&#x153;Ă&#x2022;Ă&#x152;Ă&#x192;

which means your body is less GHĆ&#x201A;EKGPV CV EQPXGTVKPI GPGTI[ from stored glycogen and circulating glucose. These hormones can also impact on your nervous system, thereby amplifying sensations of tiredness. Itâ&#x20AC;&#x2122;s therefore better to keep training intensity levels low during this phase.

Itâ&#x20AC;&#x2122;s also the time when cravings tend to hit the hardest.

7Â&#x153;Â&#x201C;iÂ&#x2DC; }iÂ&#x2DC;iĂ&#x20AC;>Â?Â?Ă&#x17E; iĂ?ÂŤiĂ&#x20AC;Â&#x2C6;iÂ&#x2DC;Vi V>Ă&#x20AC;L] Ă&#x192;Ă&#x2022;}>Ă&#x20AC; >Â&#x2DC;` Ă&#x192;>Â?Ă&#x152; VĂ&#x20AC;>Ă&#x203A;Â&#x2C6;Â&#x2DC;}Ă&#x192; LivÂ&#x153;Ă&#x20AC;i Ă&#x152;Â&#x2026;i Â&#x201C;iÂ&#x2DC;Ă&#x192;Ă&#x152;Ă&#x20AC;Ă&#x2022;>Ă&#x152;Â&#x2C6;Â&#x153;Â&#x2DC; ÂŤÂ&#x2026;>Ă&#x192;i Li}Â&#x2C6;Â&#x2DC;Ă&#x192;° This happens because oestrogen and progesterone KPĆ&#x192;WGPEG QWT CRRGVKVG CPF VJG regulation of fat cells. Therefore,

DAY 14

because of the relationship between these hormones and JWPIGT [QW OC[ Ć&#x201A;PF VJCV [QW ETCXG URGEKĆ&#x201A;E HQQFU CV EGTVCKP times during your period.

If youâ&#x20AC;&#x2122;re trying to lose weight or improve your conditioning by following a calorie-restricted diet, these hunger pangs and cravings can prove challenging.

You just need to keep making educated choices, keeping in mind those periods when your insulin and carb sensitivity are lowered. It is best to stick to natural, non-processed forms QH Ć&#x201A;DTQWU ECTDU FWTKPI VJGUG periods and avoid sugar and other high-GI sources.

DAY 21

Oestrogen Â?iĂ&#x203A;iÂ?Ă&#x192; >Ă&#x20AC;i ÂŤi>Â&#x17D;Â&#x2C6;Â&#x2DC;}

DAY 28

iÂ?Â?Â&#x153; Â&#x201C;Â&#x153;Â&#x153;`Ă&#x17E; cravings!

XXX mUOFTTNBH DP [B

25

-V TĹśJ

My Week as a mom and full-time fitness trainer

BOTLE KAYAMBA When a life-altering medical condition ended Botle's promising modelling career, she used her situation as a platform for positive change, instead of being overrun by negativity. Today, having overcome multiple facial reconstructive surgeries, Â&#x153;Ă&#x152;Â?i Â&#x2C6;Ă&#x192; > Ă&#x192;Ă&#x2022;VViĂ&#x192;Ă&#x192;vĂ&#x2022;Â? wĂ&#x152;Â&#x2DC;iĂ&#x192;Ă&#x192; ÂŤĂ&#x20AC;Â&#x153;viĂ&#x192;Ă&#x192;Â&#x2C6;Â&#x153;Â&#x2DC;>Â?] > LĂ&#x20AC;>Â&#x2DC;` >Â&#x201C;L>Ă&#x192;Ă&#x192;>`Â&#x153;Ă&#x20AC;] >Â&#x2DC;` > LĂ&#x2022;Ă&#x192;Ă&#x17E;] dedicated mom. She also gives back to her community.

monday

Ă&#x2021;SšC@V 7:00

05:00

Wake up time & make breakfast â&#x20AC;&#x201C; scrambled eggs, toast & oats â&#x20AC;&#x201C; for my family.

06:30

School run and then off to a Pilates class at 8KTIKP #EVKXG

08:00

Get the ladies OQXKPI CV C boot camp class.

09:00

Me time â&#x20AC;&#x201C; a shower before hitting the steam room.

First class of the day. Today it's Pound at Carlswald Virgin #EVKXG

11:00

10:00

Personal training sessions at my client's home.

13:00

Rice, tuna and broccoli for lunch. b

17:30

18:30

17:30

First afternoon class â&#x20AC;&#x201C; A Dance Fitness class at Dream Body Fitness in Woodmead.

26

Attending meetings or workshops.

13:00

Off to corporate client Siemens for a workout session.

Back in the pool for another sswimming lesson.

10:30

I fetch my son from school.

07:30 07 30

Teach water aerobics for an hour.

More booty shaking at a Dance Fitness class.

14:00

09:00

Dance class followed by water aerobics.

Today's midmorning snack is a protein shake with fruit.

Power through some admin work & update social media.

06 00

&TKXG VQ Vodaworld Virgin #EVKXG YJKNG sipping on a protein shake.

08:30

A quick smoothie before circuit training â&#x20AC;&#x201C; I like to listen to house music by Prince Kaybee.

20:00

Back home watching some TV and snacking on roasted t d almonds. l d

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Up early to mee et my client at her home for a personal training session.

08:00

15:00

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Late start to a 'me' day.

Breakfast is sunnyside-up eggs, DCMGF DGCPU CXQ 'shrooms and brown toast with rooibos tea.

10:00

Read a book or catch up on current news & affairs while snacking on Greek yoghurt or fruit.

12:00

Pampering session for mom â&#x20AC;&#x201C; a massage, facial, or pedi

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8:00 -12:00

09:00

06:00

My last athome personal training session n of the week.

08:30

Splashing out at another water aerobics class.

10:00

Attend a corporate wellness programme.

14:30

Take my son to soccer practice.

16:00

Another personal training session at my client's house.

17:30

More back-toback sessions to end the busiest day of the week: Dance Fitness, then Pilates.

19:00

Head home for some R&R!

SEPTEMBER - OCTOBER 2018 | XXX mUOFTTNBH DP [B

14:00

Fetch my son from school & help with his homework.

16:00

Get a wholesome family dinner on the go.

17:30

At the gym for a body conditioning class.

13:00

Family time! I meet my sister for lunch. I order a warm chicken salad or chicken wrap with a side salad.

16:30

Pound class at 8KTIKP #EVKXG followed by Pilates. A great he way to end th week!

I attend or host Ć&#x201A;VPGUU GXGPVU as a brand ambassador or trainer.

13:00

More family VKOG 9G NQXG VQ JCXG C RKEPKE at a park or go VQ VJG OQXKGU together.

Attend a yoga class to cap off a relaxing weekend.

12:00

Cook up a storm for my family, and make dessert, too - it's family day (and my cheat day), after all!

her words "I am a strong woman, because a strong woman raised me"

Botle's summer shape-up tips Always start your day with a healthy and well-balanced breakfast that includes complex carbohydrates (oatmeal), fruit (a banana or apple) and some protein (scrambled eggs). This complete breakfast YKNN IKXG [QW VJG GPGTI[ [QW PGGF VQ kickstart your day.

botle@kayamba.co.za

botle.kayamba

Always stay adequately hydrated.

botlekay

For those who go on holiday in summer, my advice to you is to remain active, even if it means taking a walk or jogging along the beach, or playing with your kids. People donâ&#x20AC;&#x2122;t really need a gym to maintain their JGCNVJ[ NKHGUV[NG CU NQPI CU VJG[ VCMG GXGT[ QRRQTVWPKV[ VQ IGV CEVKXG CPF UVC[ Ć&#x201A;V

cover feature

LDanielz PHOTOGRAPHY BY Sean Levitt | @sean.levitt.photographer Connect with Laura on I lauradanielz

Local fitness super star Laura Danielz has been hard at work prepping to step on stage again at the WBFF World Championships, which took place in Las Vegas at the end of August.

H

er unique and innovative blend of varied training, JGCNVJHWN GCVKPI CPF JGT Æ&#x192;CKT KP VJG MKVEJGP OCMGU JGT CRRTQCEJ VQ UJQY RTGR CPF JGCNVJ[ NKXKPI GZVTGOGN[ CRRGCNKPI CPF UWUVCKPCDNG We caught up with Laura just before she jetted off to Vegas to get the inside scoop on her prep plan, her latest ventures, and a few insights into the life of one of SAâ&#x20AC;&#x2122;s most iconic athletes.

9JCV NGF [QW VQ DGEQOG C Æ&#x201A;VPGUU OQFGN! After gaining modelling and pageant experience, as most young women do who enter the industry, I went VQ YCVEJ C Æ&#x201A;VPGUU UJQY KP + YCU GZVTGOGN[ impressed with the healthy appearance and gorgeous physiques of the Bikini girls on stage. I FGEKFGF VQ GPVGT O[ Æ&#x201A;TUV EQORGVKVKQP KP CPF was fortunate to have a coach who supported me with an eating plan and training programme. It was then that I discovered my passion for the competitive stage. I also realised VJG DGPGÆ&#x201A;VU QH GCVKPI EQTTGEVN[ CPF training hard because I looked good while maintaining a healthy lifestyle.

9JCV FQ [QW FQ HQT C NKXKPI! I'm the sales director for Go Big Media, an industry leader in outdoor advertising.

9J[ FKF [QW FGEKFG VQ EQORGVG VJKU [GCT! I absolutely love the journey of getting ready for a show.

I enjoy the mental and physical challenges and the sense of achievement that results from of overcoming the challenges.

The WBFF Vegas Worlds show is a personal journey for me to YQTM QP O[ EQPÆ&#x201A;FGPEG YJKEJ EJCNNGPIGU OG VQ UVGR QWVUKFG of my comfort zone and overcome my fears.

28

SEPTEMBER - OCTOBER 2018 | XXX mUOFTTNBH DP [B

What does a typical day in your life consist of when you're not prepping for a show?

05:00 Wake up

05:45-06:30 A cardio session. I rotate between mountain biking outdoors, the stepper, or a HIIT session in the gym.

06:30-08:00 Cook up breakfast and prep for my work day.

08:00-17:00 At work, generally on the road meeting clients, or KP VJG QHĆ&#x201A;EG ECVEJKPI WR with our employees.

17:30-18:45 Strength training session at the gym.

19:00-20:00 Prep a healthful dinner from scratch.

20:00-22:00 I use this time to relax by watching a TV series, catching up on current events, seeing friends and family, or reading a book. Some evenings I focus on preparing for the day ahead, upcoming events, or a new recipe.

Find a way to portray yourself and who you are in a unique way on social media that connects with other people.

6CMG WU VJQWIJ C FC[ KP [QWT NKHG YJKNG [QW TG RTGRRKPI Surprisingly, it's similar to a normal day, except my calorie KPVCMGU CTG ECNEWNCVGF CV C FGĆ&#x201A;EKV which can make me feel tired and drained. I also don't snack on extra healthy foods like I normally do, and there is no glass of wine with friends on the weekends. The extra time I have in the evening after dinner is spent planning for my bikini and dress rounds on stage, and my upcoming photo shoots. My lifestyle simply becomes slightly more strict, but it's not a major adjustment.

9JCV U VJG JCTFGUV RCTV QH RTGRRKPI HQT C UJQY! Probably being in social environments, where some of your friends are not chasing the same goals and don't always understand the necessary choices. Thankfully this doesnâ&#x20AC;&#x2122;t affect me anymore, because once I'm in the show prep mindset, it becomes second nature. Social events can also be challenging as you never know if there will be suitable snacks on offer, so I normally bring my own home-made healthy options, or a meal kit.

6GNN WU CDQWV [QWT KPXQNXGOGPV KP VJG Ć&#x201A;VPGUU RCIGCPV KP 'I[RV I'm a judge for a reality TV show called â&#x20AC;&#x153;The Showâ&#x20AC;?, in Egypt, CNQPIUKFG UQOG EGNGDTKV[ Ć&#x201A;VPGUU

judges like Lazar Angelov, Michelle Lewin, Sergi Constance, Jaco De Bruyn and Tavi Castro.

The category we judge is menâ&#x20AC;&#x2122;s physique and the athletes need to perform a one-minute routine while we give feedback.

The Show is set up the same way as The Voice or Idols, and airs on the largest TV channel in the Middle East. Egyptians are extremely passionate about Ć&#x201A;VPGUU CPF KV KU QPG QH VJG HCUVGUV growing sports in the region, so much so that some of the athletes even sold their personal belongings to be able to afford the entry fee for the show. #U UQOGQPG YJQ KU KP VJG RWDNKE G[G FQGU ETKVKEKUO JWTV [QWT GIQ! If you choose to put yourself out there, you open yourself to both positive and negative feedback. However, there will always be some people who Ć&#x201A;PF HCWNV KP YJCVGXGT [QW UC[ or do. Everyone has their own RGTEGRVKQPU UQ + Ć&#x201A;PF KV U DGUV VQ just be your authentic self. I donâ&#x20AC;&#x2122;t dwell on negative comments that have no basis as constructive feedback.

9JCV CFXKEG ECP [QW IKXG CURKTKPI Ć&#x201A;VPGUU KPĆ&#x192;WGPEGTU! Firstly, my advice is to seek the help from a coach who can assist you with the basics of training and good nutrition. Secondly,

Ć&#x201A;PF C YC[ VQ RQTVTC[ [QWTUGNH CPF who you are in a unique way on social media that connects with other people. Engage with your followers, ask questions, and share content that is helpful to others, as you never know who you may inspire.

9J[ FKF EQQMKPI CPF OCMKPI JGCNVJ[ TGEKRGU UVKEM YKVJ [QW! I love the fact that I can maintain my physique and achieve to my goals, without feeling restricted QP C VTCFKVKQPCN DQTKPI FKGV + Ć&#x201A;TUV began by creating recipes that that met my calorie allowance for the day. I then found that I could really enjoy tasty yet healthful food without impacting on my conditioning. I also discovered that this way of eating was easier to maintain because I had fewer junk food cravings. It

in her word ...

Give us the Laura D back-story...

HCOKN[ GOKITCVGF HTQO <KODCDYG QTG + YCU DQTP CPF YG NKXGF KP XCTKQWU RNCEGU HTQO ,QJCPPGUDWTI VQ -NGTMUFQTR VQ #NGZCPFGT $C[ + JCXG CP QNFGT DTQVJGT YJQ URQKNU OG TQVVGP My mom always cooked healthy food for us while we were growing up. She also taught me how to bake and cook from a young age. I took Hotel Keeping and Catering in high school, as I loved cooking and was top of my class. This inspired me to create my own ebook

recipe series. I have always loved being active and took part in most sports at school, including hockey, athletics, swimming, gymnastics and netball.

I started my modelling career when I YCU CPF YCU QHHGTGF CP KPVGTPCVKQPCN sponsorship. However, I chose to complete my schooling instead, which KU C FGEKUKQP + FGĆ&#x201A;PKVGN[ FQ PQV TGITGV The modelling industry in South Africa for catalog and ramp modelling is saturated and has limited opportunities.

Fitness modelling is relatively new and

is becoming a major force for models who are looking for an alternative to traditional platforms.

After school, I studied fashion OGTEJCPFKUKPI DWUKPGUU CPF Ć&#x201A;PCPEKCN management, which have helped me further my career. Apart from traditional gym workouts, I also participate in dedicated kickboxing classes, and I give back by instructing girls in self-defence. + UVCTVGF O[ Ć&#x201A;TUV EQORCP[ YJGP + YCU CPF CO PQY C HWNN RCTVPGT KP C OGFKC company. I also invest in property.

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also provided me with the energy I needed to training according to my programme. I'm also a naturally creative person and I enjoy sharing my ideas with others.

9JCV U [QWT HCXQWTKVG YQTMQWV UV[NG! HIIT cardio and functional training makes my heart pump and provides a great physical challenge. However, I have seen OCLQT DGPGÆ&#x201A;VU HTQO VTCKPKPI YKVJ heavy weights, so I always do a combination of the two. *QY FQ [QW VTCKP YJGP [QW TG IGVVKPI TGCF[ VQ EQORGVG! I train until 5 weeks out with the following split: Three leg sessions: (glutes, hammies, and quads) One shoulder session One back session Six cardio sessions From 5 weeks out, I have 5 leg sessions per week, with two shoulder or back exercises in each leg session. I complete six cardio sessions for the week &Q [QW FQ QVJGT VJKPIU QWVUKFG QH VJG I[O! I absolutely love mountain biking and have been riding for over a year now. At least once a week I also enjoy doing hill sprints on the road.

in her words..

*QY FQ [QW GCV YJGP [QW TG IGVVKPI TGCF[ VQ EQORGVG! My diet is calculated to create a UNKIJV ECNQTKG FGÆ&#x201A;EKV CPF KU URNKV WR into 6 meals. An example of my prep meal plan is: Meal 1: Rolled oats and scrambled GIIU YJQNG GII CPF GII

30

I absolutely love mountain biking and have been riding for over a year now. whites). On weekends, Iâ&#x20AC;&#x2122;ll make healthy mug cakes and pancakes to keep it interesting.

Meal 2: A serving of protein

EJKEMGP Æ&#x201A;UJ QT QUVTKEJ ITGGP vegetables such as broccoli, spinach, or kale, and a serving of carbs in the form of brown rice, sweet potato, butternut, or quinoa.

Meal 3: A serving of protein, a fresh green salad, and a serving of carbs.

Meal 4: A serving of protein, mixed vegetables and avocado.

Meal 5: A serving of protein, green vegetables, and cashew nuts.

Meal 6: Post-workout USN Whey ISO-Pure shake and sweet potato.

9JCV FQGU [QWT FCKN[ FKGV NQQM NKMG YJGP [QW TG PQV RTGRRKPI HQT C UJQY! It stays pretty much the same, I just recalculate my calories at a maintenance level and eat RQTVKQPU CEEQTFKPI VQ VJCV Æ&#x201A;IWTG Breakfast is pancakes and mug cakes most of the week, and for dinner I will experiment a lot with FKHHGTGPV Æ&#x192;CXQWTU CPF JGCNVJ[ TGEKRGU + CNUQ TGRNCEG OGCN YKVJ a smoothie for convenience, or when I am very busy, which I make with whey protein, berries, almond butter, almond milk, and cocoa powder. Most of the time I make simple but tasty crumbed chicken nuggets, zucchini chicken pops, or cheesecake. ;QW ECP Æ&#x201A;PF VJGUG TGEKRGU KP O[ $TGCMHCUV .WPEJ CPF &KPPGT GDQQM UGTKGU QP VJG (KVPGUU QPNKPG UVQTG

My keys to success are...

9JCV CTG VJG VJKPIU VJCV [QW EQPUKFGT VQ DG VJG MG[U VQ UWEEGUU KP TGCEJKPI [QWT IQCNU!

2NCPPKPI Make a list of everything you need to do to reach the goal and plan backwards on a calendar. Donâ&#x20AC;&#x2122;t try and do everything at once.

Make sure your goal is attainable and you have allocated enough time to achieve it.

8KUWCNKUG what that goal looks like. Print a picture or make it your phone

background. Imagine how happy it will make you feel once you achieve it. This keeps you motivated when it gets tough.

Remember, it's a journey not just a destination. +H [QW JCXG C DCF FC[ forget about it and carry on with the plan the next day. Donâ&#x20AC;&#x2122;t let a few hiccups throw you off course.

SEPTEMBER - OCTOBER 2018 | XXX mUOFTTNBH DP [B

Laura

OUT SHOPPING 9+6*

.CWTCoU CRRTQCEJ VQ OGPW RNCPPKPI CPF UJQRRKPI

2NCPPKPI CPF QTICPKUCVKQP CTG ETWEKCN Ć&#x201A;TUV UVGRU before you even start thinking about going to the shops to buy meal ingredients and food items.

Usually, my plan is focused around my current IQCNU 9JGVJGT +oO GPVGTKPI C Ć&#x201A;VPGUU UJQY doing a photoshoot, going on holiday, or just maintaining my healthy lifestyle, I need to make informed decisions about what I should be eating to achieve these goals.

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LAURAâ&#x20AC;&#x2122;S TOP HEALTHY EATING TIPS + Ć&#x201A;PF VJCV DGKPI RTGRCTGF KP CFXCPEG OCMGU [QW HGGN OQTG OQVKXCVGF CPF NKMGN[ VQ UVKEM VQ VJG RNCP It makes it so much easier to have food prepared and ready to eat during the day as Iâ&#x20AC;&#x2122;m very focused and donâ&#x20AC;&#x2122;t have time to rush around quickly trying to organise meals.

+ Ć&#x201A;PF VJCV WUKPI CP CRR KU XGT[ JGNRHWN VQ ECNEWNCVG O[ URGEKĆ&#x201A;E OCETQ TCVKQU CPF ECNQTKG KPVCMG DCUGF on my current goals. Personally, I prefer to use MyFitnessPal as it also allows me to save my favourite recipes for easy access.

.CWTCoU OCETQ URNKV

+ WUWCNN[ HQNNQY C RTQVGKP ECTDQJ[FTCVG CPF HCV URNKV RGT FC[ CU O[ CRRTQCEJ KU QPG of balance. That means I never exclude an entire food group from my diet.

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I usually work out a simple plan that I can follow for a few weeks. I choose delicious yet nutritious foods that are natural and unprocessed, and add them into the plan until the numbers match. This processes gives me a pretty clear guideline as to how many calories there are in the meals I want to eat, or where I might be going wrong in terms of what Iâ&#x20AC;&#x2122;m eating.

To achieve this I used to cook all my meals in advance every Sunday and Wednesday so they were really fresh.

Recently, I was lucky iÂ&#x2DC;Â&#x153;Ă&#x2022;}Â&#x2026; Ă&#x152;Â&#x153; wÂ&#x2DC;` > company to help me with several of the meals that I eat while at work during the day.

This has saved me so much time, although it is more expensive. If you go this route, it is Ă&#x203A;Â&#x2C6;Ă&#x152;>Â? Ă&#x152;Â&#x153; wÂ&#x2DC;` > VÂ&#x153;Â&#x201C;ÂŤ>Â&#x2DC;Ă&#x17E; that is open and honest about what ingredients they use and how they cook the meals.

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Over the weekend I make healthy desserts and treats, especially if we are having friends over for lunch or dinner. During the week I keep it simple and structured, because my work and training schedules mean I have limited time.

GET LAURAâ&#x20AC;&#x2122;S

fave recipe IDEAS

HQT CP[ OGCN D[ DW[KPI JGT G DQQM UGTKGU CXCKNCDNG QP YYY Ć&#x201A;VPGUUOCIUJQR EQO

+ NQXG OCMKPI JGCNVJ[ RWFFKPIU CPF VTGCVU CPF OQUV QH VJGUG KPITGFKGPVU ECP DG HQWPF CV &KU %JGO For my fresh food, I shop at Woolworths, simply because the vegetables stay fresh for longer and seem to taste better. I buy my meat in advance and freeze it. I buy fresh XGIIKGU GXGT[ FC[U 6JG OCLQTKV[ QH O[ UJQRRKPI KU done on a Sunday afternoon. I buy ingredients for the healthy recipes I plan to make during the week, which often include bun-less burgers, chicken nuggets, caulicottage pie, and chicken pops.

Lauraâ&#x20AC;&#x2122;s top weekly shopping list picks...

(QT VJG RGTHGEV UVCTV VQ CP[ FC[ EJQQUG Rolled oats, grapefruit, eggs, egg whites, almond butter, cinnamon, almond milk (almond milk cappuccinos are the best!), chia seeds, raw cacao, red onion.

$CNCPEKPI ECNQTKGU

If Iâ&#x20AC;&#x2122;m trying to gain lean muscle, I usually aim VQ ETGCVG C ECNQTKG UWTRNWU GCEJ FC[ D[ increasing my intake of high quality foods. If my aim is to lose body fat, I calculate my calories at a ECNQTKGU C FC[ FGĆ&#x201A;EKV 6Q OCKPVCKP O[ YGKIJV I work out how to balance my calorie intake with my daily energy expenditure and then try to stick to the numbers.

LAURAâ&#x20AC;&#x2122;S PREFERRED SHOPPING ROUTINE...

I always cook a healthy HTGUJ DTGCMHCUV and FKPPGT so that it doesnâ&#x20AC;&#x2122;t feel like Iâ&#x20AC;&#x2122;m constantly eating out of a container or eating left overs.

(QT C OKFFC[ DQQUV .CWTC RTGFQOKPCPVN[ WUGU VJGUG KPITGFKGPVU Salad ingredients such as lettuce, spinach, watercress, cherry tomatoes, cucumber, asparagus, carrots, mushrooms, celery and red onion, organic balsamic vinegar, olive oil. For protein: chicken breast or salmon, avocado, quinoa

+FGCN UPCEM QRVKQPU KPENWFG Protein

shake, nuts (cashews, walnuts or almonds, strawberries, ingredients for homemade chia pudding, JGCNVJ OWHĆ&#x201A;PU JGCNVJ protein balls.

[ CPF TGRNGPKUJ XKVCN 6Q GPF JGT FC[ PWVTKGPVU .CWTC EJQQUGU â&#x20AC;˘ Butternut (this is such a versatile veg â&#x20AC;&#x201C; it can be used as noodles, roasted or mashed) â&#x20AC;˘ Lean mince (great for bun-less burgers, meatballs, cauli-cottage pie, etc.) â&#x20AC;˘ Chicken breasts or skinless chicken thighs â&#x20AC;˘ Organic chicken stock â&#x20AC;˘ Mediterranean veg (butternut, sweet potato, peppers, courgettes, red onion) for roasting â&#x20AC;˘ Organic tomato puree (I use this in most of my dishes) â&#x20AC;˘ #NOQPF Ć&#x192;QWT ITGCV HQT EQCVKPI Ć&#x201A;UJ QT EJKEMGP CU C Ć&#x192;QWT replacement) â&#x20AC;˘ Loads of green veggies like kale, broccoli, spinach, gem squash â&#x20AC;˘ Crushed garlic, ginger and HTGUJ EQTKCPFGT r 5YGGV RQVCVQ r %CWNKĆ&#x192;QYGT CNUQ extremely versatile: mashed, rice etc.)

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31

fitness news

girl power Girls with higher levels of vitamin D are stronger.

/Â&#x2026;>Ă&#x152;½Ă&#x192; >VVÂ&#x153;Ă&#x20AC;`Â&#x2C6;Â&#x2DC;} Ă&#x152;Â&#x153; Ă&#x152;Â&#x2026;i wÂ&#x2DC;`Â&#x2C6;Â&#x2DC;}Ă&#x192; Â&#x153;v > Â?>Ă&#x20AC;}i Ă&#x192;Ă&#x152;Ă&#x2022;`Ă&#x17E; vĂ&#x20AC;Â&#x153;Â&#x201C; Ă&#x152;Â&#x2026;i "`iÂ&#x2DC;Ă&#x192;i Â&#x2026;Â&#x2C6;Â?` Â&#x153;Â&#x2026;Â&#x153;Ă&#x20AC;Ă&#x152;] Ă&#x20AC;iViÂ&#x2DC;Ă&#x152;Â?Ă&#x17E; ÂŤĂ&#x2022;LÂ?Â&#x2C6;Ă&#x192;Â&#x2026;i` Â&#x2C6;Â&#x2DC; Ă&#x152;Â&#x2026;i Â&#x153;Ă&#x2022;Ă&#x20AC;Â&#x2DC;>Â? Â&#x153;v Â?Â&#x2C6;Â&#x2DC;Â&#x2C6;V>Â? Â&#x2DC;`Â&#x153;VĂ&#x20AC;Â&#x2C6;Â&#x2DC;Â&#x153;Â?Â&#x153;}Ă&#x17E; >Â&#x2DC;` iĂ&#x152;>LÂ&#x153;Â?Â&#x2C6;Ă&#x192;Â&#x201C;° /Â&#x2026;i Ă&#x20AC;iĂ&#x192;i>Ă&#x20AC;VÂ&#x2026;iĂ&#x20AC;Ă&#x192; vÂ&#x153;Ă&#x2022;Â&#x2DC;` Ă&#x152;Â&#x2026;>Ă&#x152; }Â&#x2C6;Ă&#x20AC;Â?Ă&#x192; Ă&#x153;iĂ&#x20AC;i Ă&#x192;Ă&#x152;Ă&#x20AC;Â&#x153;Â&#x2DC;}iĂ&#x20AC; Â&#x2C6;v Ă&#x152;Â&#x2026;iÂ&#x2C6;Ă&#x20AC; Ă&#x203A;Â&#x2C6;Ă&#x152;>Â&#x201C;Â&#x2C6;Â&#x2DC; Â?iĂ&#x203A;iÂ? Ă&#x153;>Ă&#x192; Â&#x201C;Â&#x153;Ă&#x20AC;i Ă&#x152;Â&#x2026;>Â&#x2DC; xäÂ&#x2DC;Â&#x201C;Â&#x153;Â?Ă&#x2030; ] Ă&#x153;Â&#x2C6;Ă&#x152;Â&#x2026; >Â&#x2DC; Â&#x2C6;Â&#x201C;Â&#x201C;i`Â&#x2C6;>Ă&#x152;i ivviVĂ&#x152; vĂ&#x20AC;Â&#x153;Â&#x201C; Â&#x2C6;Â&#x2DC;VĂ&#x20AC;i>Ă&#x192;i` Ă&#x203A;Â&#x2C6;Ă&#x152;>Â&#x201C;Â&#x2C6;Â&#x2DC; Â?iĂ&#x203A;iÂ?Ă&#x192; Ă&#x153;Â&#x2C6;Ă&#x152;Â&#x2DC;iĂ&#x192;Ă&#x192;i` Â&#x2C6;Â&#x2DC; Ă&#x152;Â&#x2026;i Ă&#x192;Ă&#x152;Ă&#x2022;`Ă&#x17E;°

Recommended read PAUSE A Working Womenâ&#x20AC;&#x2122;s Guide to being Purposeful, Productive & Present Kindle Edition

By Jacqui Oâ&#x20AC;&#x2122;Bree

fitness files RUB ON RELIEF WITH NEW ANTI-INFLAMMATORY GEL 0QTĆ&#x192;GZÂ&#x160; )GN KU C PGY CPVK KPĆ&#x192;COOCVQT[ IGN VJCV RTQXKFGU TGNKGH HQT UVTCKPU URTCKPU CPF OWUENG VGPFQP QT NKICOGPV KPLWTKGU XKC KVU VTKRNG CEVKQP CPVK KPĆ&#x192;COOCVQT[ CP CNIGUKE TGNKGXGU RCKP CPF NQECN CPCGUVJGVKE

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32

body

VJCV TGFWEGU RCKP CPF KPĆ&#x192;COOCVKQP KP VJG DQF[ D[ TGFWEKPI VJG RTQFWEVKQP QH JQTOQPG NKMG UWD UVCPEGU VJCV RTQOQVG VJG KPĆ&#x192;COOCVQT[ TGURQPUG 6JG IGN KU GCU[ VQ CRRN[ QHHGTKPI QP VJG IQ TGNKGH HQT XCTKQWU EQPFKVKQPU #XCKNCDNG KP I CPF I RCEMU CV NGCFKPI RJCTOCEKGU YKVJQWV VJG PGGF QH C RTG UETKRVKQP R45 (75ml tube), R100 (500ml tub)

SEPTEMBER - OCTOBER 2018 | XXX mUOFTTNBH DP [B

Lift your way to stress resistance

Are you busy but unproducVKXG! #TG [QW UCETKĆ&#x201A;EKPI QPG area of your life to succeed KP CPQVJGT! #TG [QW TCEKPI ahead without any direction?

Is your schedule full but your life empty? 6JGP OC[DG KVoU VKOG VQ RTGUU 2#75' 'XGT[YJGTG YG IQ RGQRNG CTG DWU[ $GKPI DWU[ CPF nLWIINKPI KV CNNo JCU DGEQOG UQOGYJCV QH C UVCVWU U[ODQN $WV KU KV C VKVNG YQTVJ RWTUWKPI! &KUEQXGT VJG FKHHGTGPEG DGVYGGP DGKPI DWU[ CPF DGKPI RTQFWEVKXG $WU[PGUU UVQRU WU HTQO CEJKGX KPI QWT RWTRQUG CPF DGKPI RTGUGPV 6JKU DQQM KU C TGĆ&#x192;GE VKQP QH YJCV CWVJQT CPF Ć&#x201A;VPGUU OCI EQPVTKDWVQT ,CESWK 1o$TGG JCU NGCTPV CU C ECTGGT YQOGP OQO CPF NKHG EQCEJ CPF KU CP CEEWOWNCVKQP QH JGT VTCKPKPI CPF TGUGCTEJ KP RGTUQPCN FGXGN QROGPV CPF PGWTQUEKGPEG

www.amazon.com

Researchers at the University of Vienna have shown that weight training improves how the heart responds to psychological stress. Interestingly, the scientists found that weight training was as effective as endurance exercise at improving stress tolerance, which stands in contrast to conventional advice that cardio is best for heart health. Study author Peter GrĂśpel was quoted in PsyPost, saying: â&#x20AC;&#x153;Regular and long-term endurance and resistance training are related to the same cardiovascular benefits.â&#x20AC;?

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new

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PLANET FITNESS OPENS SIGNATURE GYM IN SANDTON

â&#x20AC;&#x153;Weight training reduces the symptoms of anxiety and depressionâ&#x20AC;?

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5000

6JG Ć&#x201A;TUV 2NCPGV (KVPGUU 5KIPCVWTG I[O JCU QRGPGF KP VJG DWUVNKPI suburb of Sandton. 6JG /CTE 2TGEKPEV YJKEJ HQTOU RCTV QH VJG TGEGPVN[ TGPQXCVGF 8KNNCIG 9CNM 5JQRRKPI %GPVTG KU VJG PGY JQOG QH VJKU WROCTMGV I[O YJKEJ TGRNCEGU VJG 2NCPGV (KVPGUU 2NCVKPWO VJCV YCU UKVWCVGF CV VJG 4CFKUUQP $NW *QVGN QP 4KXQPKC 4QCF )[O OGODGTU JCXG CEEGUU VQ VGEJPQNQIKECNN[ CFXCPEGF .KHG (KVPGUU ECTFKQ CPF *COOGT 5VTGPIVJ YGKIJV NKHVKPI GSWKROGPV CPF C FKXGTUG CTTC[ QH ITQWR GZGTEKUG ENCUUGU KPENWFKPI *QV (NQY $KMTCO ;QIC : 6TCKPKPI $TC\KNKCP $QQV[ $NCUV CPF KPVGTPCVKQPCN RTQITCOOGU NKMG <WODCÂ&#x160;

the number of metabolic equivalent (MET) minutes of exercise performed each week by participants in the Westmead Institute for Medical Research who saw the greatest reduction in the risk of chronic disease. The World Health Organization currently recommends 600 MET minutes of physical activity each week, which is equivalent to 150 minutes of brisk walking or 75 minutes of running.

IN COM

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FIBO Africa

From Barre teachers CPF [QIKU VQ Æ&#x201A;VPGUU professionals and passionate enthusiasts, some of South Africaâ&#x20AC;&#x2122;s most knowledgable and experienced Æ&#x201A;VÆ&#x192;WGPEGTU will gather at this yearâ&#x20AC;&#x2122;s FIBO Global Fitness Africa.

These Æ&#x201A;VRTQU and everyday women not only represent C JGCNVJ[ CPF Æ&#x201A;V lifestyle, but they also live one on a daily basis. fitness magazine chats to some of the professionals and KPÆ&#x192;WGPEGTU YJQ will attend this yearâ&#x20AC;&#x2122;s event.

34

Find your fitness at

Shantal Dietrich I VOLP VKDQW\

Mapule Ndhlovu I TXHHQ¿WQDVV

Natasha Kisten-Skuce I ¿WOLNHPXPP\

More popularly known as Slim Shanty, Shantal is driven and passionate about the JGCNVJ CPF Æ&#x201A;VPGUU KPFWUVT[ Her personal journey motivates her to inspire other ladies to become the best version of themselves.

Why should someone attend FIBO Africa? Thereâ&#x20AC;&#x2122;s something for everyone to learn at FIBO Africa. Whether youâ&#x20AC;&#x2122;re a newbie to the gym, someone coming out of hibernation and looking to EQPVKPWG VJGKT Æ&#x201A;VPGUU LQWTPG[ QT C RTQ KP C URGEKÆ&#x201A;E CTGC youâ&#x20AC;&#x2122;ll learn something new.

SEPTEMBER - OCTOBER 2018 | XXX mUOFTTNBH DP [B

Mapule always had an exceptional love and passion for Æ&#x201A;VPGUU CPF VJKU GZVGPFU KPVQ her professional and personal relationships.

9JCV FQGU Æ&#x201A;VPGUU OGCP VQ you? Fitness saved my life, because it taught me from an early age important lessons about discipline, commitment and self-drive. I come from an area YJGTG Æ&#x201A;VPGUU KU PQV TGCNN[ C RTKority. Fitness gave me options to be healthier and happier; to look and feel better; and to meet people from all walks of life who share the common goal of self-improvement. More importantly, Æ&#x201A;VPGUU CNNQYGF OG VQ make a difference in the lives of others. I want to represent Æ&#x201A;VPGUU DG C RQUKVKXG XQKEG KP society, and show people that Æ&#x201A;VPGUU KU PQV C pVJGO VJKPIq DWV TCVJGT CP pWU VJKPIq

Natasha, aka FitLikeMummy, is an unadulterated, no-holdsbarred blogger who has chosen to write about her journey from HCV VQ Æ&#x201A;V Her honest approach VQ Æ&#x201A;VPGUU JGCNVJ CPF YGNNPGUU means that she connects with and inspires a variety of people YJQ CTG QP VJGKT QYP Æ&#x201A;VPGUU journeys.

Why should someone attend FIBO Africa? Iâ&#x20AC;&#x2122;m extremely passionate about helping individuals realise that there are #NoExcuses and that we shouldnâ&#x20AC;&#x2122;t allow anyone or anything from stopping us from living our best lives. FIBO Africa will provide you with various options to help kickstart or EQPVKPWG [QWT Æ&#x201A;VPGUU LQWTPG[

Britney Smith

Mali Ramara

Jadene Tager

Helen Desbois

Britney is a business owner, competitive bodybuilder and CP CNN TQWPF Æ&#x201A;VPGUU LWPMKG 5JG strives to help people reach VJGKT Æ&#x201A;VPGUU IQCNU D[ MGGRKPI them motivated to work hard and achieve their full potential.

9JCV KU [QWT VQR Æ&#x201A;VPGUU VKR! I believe that clean, healthy eating is key. This lifestyle can DG XGT[ FKHÆ&#x201A;EWNV UQ + CNYC[U strive to promote the numerous rewards that someone can realise from following a healthy lifestyle.

Mali suffers from lupus of the brain, but refuses to let this stop her from living her best life.

5JG WUGU JGT UVQT[ CPF Æ&#x201A;VPGUU achievements to inspire others.

Why should someone attend FIBO Africa? At this Æ&#x201A;VPGUU HGUVKXCN [QW YKNN UGG the products, trends and concepts that are moving Æ&#x201A;VPGUU HQTYCTF ,WOR KPVQ high-energy, interactive classes, sessions and events. Connect YKVJ QVJGT Æ&#x201A;VPGUU GPVJWUKCUVU and individuals who have VWTPGF VJGKT RCUUKQP HQT Æ&#x201A;VPGUU wellness, and wellbeing into a way of life.

,CFGPG DGICP JGT Æ&#x201A;VPGUU LQWTPG[ in 2017 and has since lost 20 kilograms. In 2015 she was diagnosed with Fibromyalgia â&#x20AC;&#x201C; a chronic condition characterised by muscular or musculoskeletal pain with stiffness and localised tenderness CV URGEKÆ&#x201A;E RQKPVU QP VJG DQF[ 9JCV FQGU Æ&#x201A;VPGUU OGCP VQ you? Fitness is about consistency along your journey. Itâ&#x20AC;&#x2122;s a personal journey that should never be compared to anyone elseâ&#x20AC;&#x2122;s. Itâ&#x20AC;&#x2122;s not just about the weight loss, losing the centimeters, or toning, itâ&#x20AC;&#x2122;s about edifying how you feel on the inside, which helps change how you look on the outside.

Helen proves that being a doyenne in the entertainment industry and a mom doesnâ&#x20AC;&#x2122;t slow her down, and she does it all with the biggest smile on her face.

What is your advice to someone starting their Æ&#x201A;VPGUU LQWTPG[! Everyone is different, and it is important to make it work for you, and to do things that you enjoy. Also, try and schedule your workout sessions like important meetings that you wonâ&#x20AC;&#x2122;t cancel for just anything.

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About FIBO Global Fitness Africa

Ilzé Saunders

Wardah Hartley

Taz Falconer

As Miss Earth South Africa 2014, Ilzé is an environmentalist CPF RWDNKE Æ&#x201A;IWTG YJQ promotes green living and environmental sustainability, as well as motivational focus and well-being.

What is your advice to someone starting their Æ&#x201A;VPGUU LQWTPG[! Ambition and hard work go hand in hand.

When hard work and ambition work together, expect a masterpiece.

9CTFCJ KU C Æ&#x201A;VPGUU YGNNPGUU mommy and lifestyle blogger.

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9JCV FQGU Æ&#x201A;VPGUU OGCP to you? Fitness is about KPETGCUKPI UVTGPIVJ Æ&#x192;GZKDKNKV[ and poise.

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5 reasons to run

A SPRING ROAD RACE Spring has sprung, and itâ&#x20AC;&#x2122;s time to get working towards thosee running goals! The local event calendar is packed full of racees,, thereâ&#x20AC;&#x2122;s literally a race on every weekend if you live in major cities around the country.

So why not take to the streets this season and join all those runners for some fresh air and extra cardio? If thatâ&#x20AC;&#x2122;s not enough, here are another 5 great reasons to try a spring road race...

1

You'll lose weight & burn fat

brain benefits, too 4Your

Running is one of the most effective forms of exercise for losing weight. That's because it's a high impact weight-bearing activity. While many people will tell you that this makes running risky in terms of injury, if you're strong and supple (and injury free) the impact and the resultant high intensity is actually DGPGĆ&#x201A;EKCN 6JCV U DGECWUG VJG relative effort required to run means you'll burn more calories per minute than just about any other activity.

Research shows that running can improve your brain function and structure in a number of ways.

1PG QH VJG OCLQT DGPGĆ&#x201A;VU KU VJCV it improves brain plasticity â&#x20AC;&#x201C; it's ability to change. This happens as new connections (neurons) are made between cells in various important areas of the brain. +V CNUQ RTQOQVGU VJG ETGCVKQP of entirely new brain cells. This improves important functions such as memory, and movement and cognitive function (your ability to think and reason).

don't need much to run 2 You

5 You'll smile more... Getting started

All you need to participate is a good pair of running shoes and your normal workout gear â&#x20AC;&#x201C; there's no expensive equipment or monthly contracts required!

Yes, there are entry fees for each race and you need to purchase a temporary licence, which you can do at the race (shorter distances like 5km fun runs don't always require one), but you don't have to be a member of a running club to join in.

â&#x20AC;Ś and not just because of the stunning outdoor surroundings and the fresh springtime scents. Running is a potent form of exercise when it comes to the release of endorphins â&#x20AC;&#x201C; those 'feel-good' hormones such as serotonin and dopamine. This is what leads to the famed (but often illusive) "runner's high". This effect is associated with a drop in stress hormone levels, which helps to improve mood and combat depression and stress.

Its popularity as a sport also means thereâ&#x20AC;&#x2122;s a great social element to running, so grab your bestie or regular training partner and head outdoors this spring to meet new people and have some fun!

3

There are many, many health benefits Running also improves your health by strengthening your cardiovascular and respiratory systems. That means a healthier heart, better circulation and more GHĆ&#x201A;EKGPV NWPIU +V CNUQ DQQUVU [QWT immune system, which will help you stave off any lingering wintertime infections.

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VISIT FITNESSMAGSHOP.COM TO PURCHASE YOUR 5KM TRAINING PLAN. The programme is safe and effective, with all the complex planning and programming taken care of to ensure you progress towards your goals.

TRY IT OUT... youâ&#x20AC;&#x2122;ll be ready to run before the end of spring!

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TWISTING DUMBBELL be spot on...

SHOULDER PRESS

formŲQRĂ&#x2021;

Performed by Laura Smith Photographs by Richard Cook

GRIP: Hold the dumbbells using an overhand grip.

HAND AND NECK: Keep your head and neck aligned throughout the movement.

ARMS: Press both your arms overhead and to one side until your arms are almost fully extended.

Pause, then return to the starting position before pressing in the other direction.

TO START Stand upright with your feet placed shoulderwidth apart. Hold a dumbbell in each hand. Position the dumbbells just outside of your shoulders with your elbows bent and your palms facing forwards.

TORSO: Brace your core and rotate your upper body to the same side that you press the dumbbells.

LEGS AND FEET: As you twist, pivot the foot and straighten the leg on the other side slightly to the opposite direction your torso is twisting.

WHY YOU SHOULD DO IT This compound multi-joint movement targets the muscles of the shoulders, predominantly the anterior (front) deltoids, along with pressing muscles such as your triceps and rotator cuffs in your upper back. The twisting motion also activates muscles in your core and hips, especially your obliques. This helps to strengthen muscles involved in rotational Â&#x201C;Â&#x153;Ă&#x203A;iÂ&#x201C;iÂ&#x2DC;Ă&#x152;Ă&#x192;] Ă&#x153;Â&#x2026;Â&#x2C6;VÂ&#x2026; Â&#x2026;>Ă&#x192; LiÂ&#x2DC;iwVÂ&#x2C6;>Â? vĂ&#x2022;Â&#x2DC;VĂ&#x152;Â&#x2C6;Â&#x153;Â&#x2DC;>Â? LiÂ&#x2DC;iwĂ&#x152;Ă&#x192; Â&#x2C6;Â&#x2DC; iĂ&#x203A;iĂ&#x20AC;Ă&#x17E;`>Ă&#x17E; Â?Â&#x2C6;vi >Â&#x2DC;` Ă&#x203A;>Ă&#x20AC;Â&#x2C6;Â&#x153;Ă&#x2022;Ă&#x192; Ă&#x192;ÂŤÂ&#x153;Ă&#x20AC;Ă&#x152;Ă&#x192;°

XXX mUOFTTNBH DP [B

37

live strong Lil Bianchi Kimble Head coach & owner of OTG Athletic. World Champion powerlifter, deadlift world record holder and addict of defying the human condition. @lill_kimble

GAIN STRENGTH

...without moving a muscle

ISOMETRIC TRAINING IS ONE OF THE LEAST UNDERSTOOD AND OVERLOOKED TRAINING METHODS IN TODAYâ&#x20AC;&#x2122;S GYM-MAD WORLD.

I

sometric exercise entails creating tension in a muscle without actually moving or changing the length of the muscle being contracted.

As an example, think of the plank. Itâ&#x20AC;&#x2122;s probably one of the most underrated and underutilised exercises for our midsections, and itâ&#x20AC;&#x2122;s also a great example of an isometric movement. The athletes who embrace this form of training include gymnasts and other elite-level sportspeople, because they understand the vĂ&#x2022;Â&#x2DC;VĂ&#x152;Â&#x2C6;Â&#x153;Â&#x2DC;>Â? LiÂ&#x2DC;iwĂ&#x152;Ă&#x192; >Â&#x2DC;` Ă&#x152;Â&#x2026;i performance boost this type of strength creates.

Types of isometrics An isometric exercise can take one of two forms â&#x20AC;&#x201C; passive or active. Passive contractions involve holds and stances, whereas active isometrics requires that you exert force against a muscle in a static hold to fatigue it.

Gymnasts are known for their incredible active strength on the rings, moving between swings and static hold positions, which requires incredible joint, ligament and muscle strength.

And it is isometrics that help them develop this physical prowess. Iâ&#x20AC;&#x2122;m sure youâ&#x20AC;&#x2122;ll also agree that these athletes sport some of the most incredible physiques in the sporting world.

Beneficial burn?

However, the reasons for this may surprise you. Thereâ&#x20AC;&#x2122;s a commonly held misconception among lifters, gym goers and wĂ&#x152;Â&#x2DC;iĂ&#x192;Ă&#x192; v>Â&#x2DC;>Ă&#x152;Â&#x2C6;VĂ&#x192; Ă&#x192;Ă&#x2022;Ă&#x20AC;Ă&#x20AC;Â&#x153;Ă&#x2022;Â&#x2DC;`Â&#x2C6;Â&#x2DC;} Ă&#x152;Â&#x2026;i

38

SEPTEMBER - OCTOBER 2018 | XXX mUOFTTNBH DP [B

the body, but only when â&#x20AC;&#x153;burnâ&#x20AC;? that isometrics deliver, movements are performed compared to conventional correctly. Applying the correct weight training. The debate in technique means better muscle this regard often pertains to recruitment, which means more which is more effective when Â&#x201C;Ă&#x2022;Ă&#x192;VÂ?i wLĂ&#x20AC;iĂ&#x192; >Ă&#x20AC;i Â&#x2C6;Â&#x2DC;VÂ&#x153;Ă&#x20AC;ÂŤÂ&#x153;Ă&#x20AC;>Ă&#x152;i` it comes to burning fat and for into the movement. â&#x20AC;&#x2DC;toningâ&#x20AC;&#x2122;.

We know for certain that For instance, using poor lifting weights emphasises or incorrect technique when the development of muscle executing a squat may size, and improves movement. predominantly recruit the Furthermore, as quads, which means the a result of the knees are at greater risk of metabolic cost injury. A proper squat, on Weight training of lifting heavy the other hand, uses the recruits big weights, gymglutes, abs, quads, back muscles, goers expend and hamstrings. And more transfers power more calories and muscle activation results though joints impose higher in greater muscle growth, and increases post-exercise which means a higher calorie recovery demands rate of fat metabolism, expenditure. on their bodies, generally more so than Isometrics which results in what isometric exercises train stability greater fat loss. have commonly been while also shown to achieve. delivering However, performing functional big exercises incorrectly benefits to and with bad technique all forms Weight training wonâ&#x20AC;&#x2122;t yield the same of human also builds response. In this case, movement. incredible strength isometric exercises leave throughout

More muscle

focus on your form

Applying the correct technique means better muscle recruitment, which means more muscle fibres are incorporated into the movement. less room for error when it comes to technique, offering a sensible alternative to recruit large muscles and groups of muscles to increase fat loss.

Better than weights?

Better together As such, those who want to increase strength and burn fat should incorporate both forms of training into their routines.

Rather than taking to an either-or approach, a combination of the two is recommended because of their V L i` Li iwÌÃ] Ì ÕÃÌ Ì i À ability to burn fat.

Ultimately, weight training recruits big muscles, transfers power though joints and increases calorie expenditure. Isometrics train stability while also delivering functional Li iwÌÃ Ì > v À Ã v Õ > movement. Adopting them both means getting the best of both worlds – having your cake and eating it.

Except, in this case you don’t eat the cake, because that blunts the burn.

In general, isometrics are an extremely effective tool for improving overall strength and performance.

They are also a great addition to a fat-loss programme, but only when performed in conjunction with exercises that involve greater power output and movement against resistance.

REALLIFE RESULTS

Weight training (more specifically, powerlifting), isometrics and an intelligent approach to nutrition has been my own personal answer to maintaining a year-round body fat percentage of 12%.

More importantly, this approach has ensured I remain strong, 24/7/365.

Get these three methods on point and you'll reach a whole new level, physically speaking, over a shorter period of time.

I've done it, as have the hundreds of ladies who train under my watch.

When you understand the correct programming of these exercises and apply them correctly, your training will be more effective than ever!

Isometric exercise examples

So, could isometric contractions be better than weight training, perhaps for less advanced lifters? The answer is, unfortunately, no, on both counts. /ÀÞ Ì w ` > }Þ >ÃÌ Ü >Ã v VÕÃi` predominantly on isometric training for years and can hold an easy ‘iron cross’ - you won’t.

- >À Þ] Þ Õ V Õ ` «À L>L Þ w ` > powerlifter who can squat 350kg or more, but may have trouble holding a plank for 10 minutes. As with most >ëiVÌà v wÌ iÃà > ` ÌÀ> }] Ì iÀi are seldom absolutes. The truth, or in this case the most effective approach, often lies somewhere between either end of the spectrum.

Static squat hold Wall sit Static lunge Wall push-up Isometric split squat Running man wall pose Plank Side plank Isometric push-up Pull-up holds Bar hangs Handstand holds Warrior pose Glute bridge Isometric ankle extensions

cross ŲĂ&#x2021;

4 THINGS WE LEARNT FROM THE

2018 REEBOK CROSSFIT

F@Lš

2. Always warm the engine before going from 0-100

The 2018 Reebok CrossFit Games wrapped up on Sunday, 5 August, when Australian Tia-Clair Toomey defended her 2017 title to maintain her status as the â&#x20AC;&#x153;Fittest Woman on Earthâ&#x20AC;?.

South Africa was also well represented in the Team category, with Cape CrossFit Wolfpack placing a credible 20th overall. But more than just an enthralling spectacle of strength, power CPF Ć&#x201A;VPGUU VJG )COGU CNUQ offered some interesting insights and a few life lessons.

Hereâ&#x20AC;&#x2122;s what we learnt from the 2018 Reebok %TQUU(KV )COGU

40

1. Competitive CrossFit is big, and itâ&#x20AC;&#x2122;s growing Over 500,000. Thatâ&#x20AC;&#x2122;s how many competitive athletes across the globe entered the 2018 CrossFit Open, all with the hopes of making it to the Games. Itâ&#x20AC;&#x2122;s a phenomenal w}Ă&#x2022;Ă&#x20AC;i] >Â&#x2DC;` Â&#x2DC;Â&#x153;Ă&#x152; Â&#x153;Â&#x2DC;Â?Ă&#x17E; LiV>Ă&#x2022;Ă&#x192;i Ă&#x152;Â&#x2026;i VÂ&#x153;Ă&#x20AC;Ă&#x20AC;iĂ&#x192;ÂŤÂ&#x153;Â&#x2DC;`Â&#x2C6;Â&#x2DC;} Â&#x2DC;Ă&#x2022;Â&#x201C;LiĂ&#x20AC; Â?>Ă&#x192;Ă&#x152; Ă&#x17E;i>Ă&#x20AC; Ă&#x153;>Ă&#x192; Ă&#x2022;Â&#x2DC;`iĂ&#x20AC; {ää]äää° Â&#x2DC; v>VĂ&#x152;] the Sport of Fitness has been iĂ?ÂŤ>Â&#x2DC;`Â&#x2C6;Â&#x2DC;} >Ă&#x152; >Â&#x2DC; >Ă&#x203A;iĂ&#x20AC;>}i >Â&#x2DC;Â&#x2DC;Ă&#x2022;>Â? rate of 60% since the global ÂŤÂ?>Ă&#x152;vÂ&#x153;Ă&#x20AC;Â&#x201C; Â?>Ă&#x2022;Â&#x2DC;VÂ&#x2026;i` Â&#x2C6;Â&#x2DC; Ă&#x201C;䣣° Few sports, if any, can boast that kind of growth. Ă&#x2022;VÂ&#x2026; Â&#x153;v Ă&#x152;Â&#x2026;Â&#x2C6;Ă&#x192; iĂ?ÂŤ>Â&#x2DC;Ă&#x192;Â&#x2C6;Â&#x153;Â&#x2DC; V>Â&#x2DC; Li >Ă&#x152;Ă&#x152;Ă&#x20AC;Â&#x2C6;LĂ&#x2022;Ă&#x152;i` Ă&#x152;Â&#x153; Ă&#x152;Â&#x2026;i Â&#x2C6;Â&#x2DC;Ă&#x152;Ă&#x20AC;Â&#x153;`Ă&#x2022;VĂ&#x152;Â&#x2C6;Â&#x153;Â&#x2DC; Â&#x153;v ÂźĂ&#x192;V>Â?i`½ Ă&#x153;Â&#x153;Ă&#x20AC;Â&#x17D;Â&#x153;Ă&#x2022;Ă&#x152;Ă&#x192;] Ă&#x153;Â&#x2026;Â&#x2C6;VÂ&#x2026; makes the competitive form of the sport accessible to more people, and broader categories at the Games, which now Â&#x2C6;Â&#x2DC;VÂ?Ă&#x2022;`i Ă&#x152;iiÂ&#x2DC;Ă&#x192; `Â&#x2C6;Ă&#x203A;Â&#x2C6;Ă&#x192;Â&#x2C6;Â&#x153;Â&#x2DC;Ă&#x192;] >Â&#x2DC;` highly competitive Masters V>Ă&#x152;i}Â&#x153;Ă&#x20AC;Â&#x2C6;iĂ&#x192;] Â&#x2C6;Â&#x2DC;VÂ?Ă&#x2022;`Â&#x2C6;Â&#x2DC;} Ă&#x17D;xÂ&#x2021;Ă&#x17D;Â&#x2122;] {äÂ&#x2021;{{] {xÂ&#x2021;{Â&#x2122;] xäÂ&#x2021;x{] xxÂ&#x2021;xÂ&#x2122; and 60+ age divisions. Thereâ&#x20AC;&#x2122;s something for everyone, and CrossFitters can compete >}>Â&#x2C6;Â&#x2DC;Ă&#x192;Ă&#x152; Ă&#x152;Â&#x2026;iÂ&#x2C6;Ă&#x20AC; ÂŤiiĂ&#x20AC;Ă&#x192;] Â&#x2C6;Â&#x2DC;VÂ?Ă&#x2022;`Â&#x2C6;Â&#x2DC;} the best in the world, which is an enticing proposition for VÂ&#x153;Â&#x201C;ÂŤiĂ&#x152;Â&#x2C6;Ă&#x152;Â&#x2C6;Ă&#x203A;i Â&#x2C6;Â&#x2DC;`Â&#x2C6;Ă&#x203A;Â&#x2C6;`Ă&#x2022;>Â?Ă&#x192;°

SEPTEMBER - OCTOBER 2018 | XXX mUOFTTNBH DP [B

Offering insights on the games.

VĂ&#x20AC;Â&#x153;Ă&#x192;Ă&#x192;wĂ&#x152;°VÂ&#x153;Â&#x201C; Ă&#x153;iLĂ&#x192;Â&#x2C6;Ă&#x152;i vĂ&#x20AC;Â&#x153;Â&#x201C; Ă&#x192;Â&#x153;Â&#x201C;i of the 26 rookies who competed at the 2018 CrossFit Games, one athlete shared a really important lesson.

Ă&#x2022;i Ă&#x152;Â&#x153; Ă&#x152;Â&#x2026;i Ă&#x152;iVÂ&#x2026;Â&#x2DC;Â&#x2C6;V>Â? Â&#x2DC;>Ă&#x152;Ă&#x2022;Ă&#x20AC;i Â&#x153;v Ă&#x152;Â&#x2026;i Ă&#x153;Â&#x153;Ă&#x20AC;Â&#x17D;Â&#x153;Ă&#x2022;Ă&#x152;Ă&#x192; Ă&#x152;Â&#x2026;i >Ă&#x152;Â&#x2026;Â?iĂ&#x152;iĂ&#x192; v>Vi] they need to perform a general Ă&#x153;>Ă&#x20AC;Â&#x201C;Â&#x2021;Ă&#x2022;ÂŤ Ă&#x153;Â&#x2C6;Ă&#x152;Â&#x2026; Ă&#x192;ÂŤiVÂ&#x2C6;wV Â&#x201C;Â&#x153;Ă&#x203A;iÂ&#x201C;iÂ&#x2DC;Ă&#x152; ÂŤĂ&#x20AC;iÂŤ>Ă&#x20AC;>Ă&#x152;Â&#x2C6;Â&#x153;Â&#x2DC; >Â&#x2DC;` Â&#x201C;Ă&#x2022;Ă&#x192;VÂ?i >Â&#x2DC;` joint activation before they hit Ă&#x152;Â&#x2026;i yÂ&#x153;Â&#x153;Ă&#x20AC;° Â&#x153;Ă&#x153;iĂ&#x203A;iĂ&#x20AC;] }iĂ&#x152;Ă&#x152;Â&#x2C6;Â&#x2DC;} Â&#x2C6;Ă&#x152; Ă&#x153;Ă&#x20AC;Â&#x153;Â&#x2DC;}] Â?Â&#x2C6;Â&#x17D;i -Ă&#x152;iÂŤÂ&#x2026;>Â&#x2DC;Â&#x2C6;i Â&#x2026;Ă&#x2022;Â&#x2DC;} vĂ&#x20AC;Â&#x153;Â&#x201C; Ă&#x20AC;Â&#x153;Ă&#x192;Ă&#x192; Â&#x2C6;Ă&#x152; " `Â&#x2C6;`] V>Â&#x2DC; Â?i>Ă&#x203A;i Ă&#x17E;Â&#x153;Ă&#x2022; viiÂ?Â&#x2C6;Â&#x2DC;} }>Ă&#x192;Ă&#x192;i` vĂ&#x20AC;Â&#x153;Â&#x201C; Ă&#x152;Â&#x2026;i }iĂ&#x152;Â&#x2021;}Â&#x153;° >Ă&#x203A;Â&#x2C6;Â&#x2DC;} Â&#x2DC;i}Â?iVĂ&#x152;i` Â&#x2026;iĂ&#x20AC; }iÂ&#x2DC;iĂ&#x20AC;>Â? Ă&#x153;>Ă&#x20AC;Â&#x201C;Â&#x2021;Ă&#x2022;ÂŤ Â&#x2C6;Â&#x2DC; v>Ă&#x203A;Â&#x153;Ă&#x2022;Ă&#x20AC; Â&#x153;v Ă&#x152;iVÂ&#x2026;Â&#x2DC;Â&#x2C6;V>Â? movements ahead of the Clean and Jerk Speed Ladder, she Ă&#x192;Ă&#x152;Ă&#x20AC;Ă&#x2022;}}Â?i` Ă&#x152;Â&#x153; }iĂ&#x152; Â&#x2C6;Â&#x2DC;Ă&#x152;Â&#x153; Ă&#x152;Â&#x2026;i Ă&#x153;Â&#x153;Ă&#x20AC;Â&#x17D;Â&#x153;Ă&#x2022;Ă&#x152; >Â&#x2DC;` Ă&#x153;>Ă&#x192; Â?ivĂ&#x152; Â&#x153;Ă&#x2022;Ă&#x152; Â&#x153;v LĂ&#x20AC;i>Ă&#x152;Â&#x2026; LĂ&#x17E; Ă&#x152;Â&#x2026;i second barbell. â&#x20AC;&#x153;Get your heart rate up before you go out,â&#x20AC;? was her message to athletes.

3. Core work makes everything stronger

7Â&#x2026;iÂ&#x2DC; Â&#x201C;Ă&#x2022;Â?Ă&#x152;Â&#x2C6;ÂŤÂ?i >Ă&#x192;Ă&#x152;iĂ&#x20AC;Ă&#x192; VÂ&#x2026;>Â&#x201C;ÂŤÂ&#x2C6;Â&#x153;Â&#x2DC; Amanda Allen was diagnosed Ă&#x153;>Ă&#x192; Â&#x201C;Ă&#x2022;Â?Ă&#x152;Â&#x2C6;ÂŤÂ?i wLĂ&#x20AC;Â&#x153;Â&#x2C6;` Ă&#x152;Ă&#x2022;Â&#x201C;Â&#x153;Ă&#x2022;Ă&#x20AC;Ă&#x192; Â&#x2C6;Â&#x2DC; her abdomen in December 2017, Ă&#x192;Â&#x2026;i Ă&#x153;>Ă&#x192; Ă&#x20AC;Ă&#x2022;Ă&#x192;Â&#x2026;i` Â&#x2C6;Â&#x2DC;Ă&#x152;Â&#x153; iÂ&#x201C;iĂ&#x20AC;}iÂ&#x2DC;VĂ&#x17E; Ă&#x192;Ă&#x2022;Ă&#x20AC;}iĂ&#x20AC;Ă&#x17E;° 7Â&#x2026;Â&#x2C6;Â?i > LÂ&#x2C6;Â&#x153;ÂŤĂ&#x192;Ă&#x17E; Ă&#x20AC;iĂ&#x203A;i>Â?i` Ă&#x152;Â&#x2026;>Ă&#x152; Ă&#x152;Â&#x2026;i Â&#x153;Ă&#x203A;iĂ&#x20AC; { Â&#x17D;Â&#x2C6;Â?Â&#x153;Ă&#x192; Â&#x153;v Ă&#x152;Ă&#x2022;Â&#x201C;Â&#x153;Ă&#x2022;Ă&#x20AC;Ă&#x192; that were removed were benign, she was left with a massive

incision that spanned almost the entire length of her torso.

While doctors advised her against exercise, she started training three weeks after her Ă&#x192;Ă&#x2022;Ă&#x20AC;}iĂ&#x20AC;Ă&#x17E;] >Â&#x2DC;` Â&#x2C6;Â&#x2DC;VÂ?Ă&#x2022;`i` > Â?Â&#x153;Ă&#x152; more core strength work in her Ă&#x20AC;Â&#x153;Ă&#x2022;Ă&#x152;Â&#x2C6;Â&#x2DC;i° Ć&#x201A;Ă&#x192; > Ă&#x20AC;iĂ&#x192;Ă&#x2022;Â?Ă&#x152;] Ă&#x192;Â&#x2026;i iÂ&#x2DC;`i` Ă&#x2022;ÂŤ Â?Â&#x2C6;vĂ&#x152;Â&#x2C6;Â&#x2DC;} Â&#x201C;Â&#x153;Ă&#x20AC;i Ă&#x152;Â&#x2026;>Â&#x2DC; iĂ&#x203A;iĂ&#x20AC;] Ă&#x192;iĂ&#x152;Ă&#x152;Â&#x2C6;Â&#x2DC;} a PB for the split jerk at the Games. She also improved her gymnastics and is now able to Ă&#x192;Ă&#x152;Ă&#x20AC;Â&#x2C6;Â&#x2DC;} Ă&#x152;Â&#x153;}iĂ&#x152;Â&#x2026;iĂ&#x20AC; £ä Ă&#x20AC;Â&#x2C6;Â&#x2DC;} Â&#x201C;Ă&#x2022;Ă&#x192;VÂ?iÂ&#x2021; Ă&#x2022;ÂŤĂ&#x192; vÂ&#x153;Ă&#x20AC; Ă&#x152;Â&#x2026;i wĂ&#x20AC;Ă&#x192;Ă&#x152; Ă&#x152;Â&#x2C6;Â&#x201C;i Ă&#x192;Â&#x2C6;Â&#x2DC;Vi Ă&#x192;Â&#x2026;i started competing in CrossFit >Ă&#x152; Ă&#x152;Â&#x2026;i Ă&#x201C;ä£Ă&#x201C; Ć&#x201A;Ă&#x2022;Ă&#x192;Ă&#x152;Ă&#x20AC;>Â?Â&#x2C6;> ,i}Â&#x2C6;Â&#x153;Â&#x2DC;>Â?Ă&#x192;° â&#x20AC;&#x153;Iâ&#x20AC;&#x2122;ve never felt better,â&#x20AC;? she told }>Â&#x201C;iĂ&#x192;°VĂ&#x20AC;Â&#x153;Ă&#x192;Ă&#x192;wĂ&#x152;°VÂ&#x153;Â&#x201C;°

4. Age is just a number

*>Ă&#x2022;Â?Â&#x2C6;Â&#x2DC;i -VÂ&#x2C6;>Ă&#x192;VÂ&#x2C6;> Â&#x2C6;Ă&#x192; Â&#x153;Ă&#x203A;iĂ&#x20AC; Ă&#x152;Â&#x2026;i >}i Â&#x153;v Ă&#x2C6;ä] Ă&#x17E;iĂ&#x152; Ă&#x192;Â&#x2026;i V>Â&#x2DC; ÂŤĂ&#x20AC;Â&#x153;L>LÂ?Ă&#x17E; Â&#x153;Ă&#x2022;Ă&#x152;Â&#x2021; WOD most women half her age.

CrossFit.com calls her â&#x20AC;&#x153;one of Ă&#x152;Â&#x2026;i wĂ&#x152;Ă&#x152;iĂ&#x192;Ă&#x152; Ă&#x192;iĂ?>}iÂ&#x2DC;>Ă&#x20AC;Â&#x2C6;>Â&#x2DC;Ă&#x192; Â&#x2C6;Â&#x2DC; Ă&#x152;Â&#x2026;i worldâ&#x20AC;?, and she is living proof Ă&#x152;Â&#x2026;>Ă&#x152; >}i Â&#x2C6;Ă&#x192; Â?Ă&#x2022;Ă&#x192;Ă&#x152; > Â&#x2DC;Ă&#x2022;Â&#x201C;LiĂ&#x20AC;° Âş9Â&#x153;Ă&#x2022; can do anything at any ageâ&#x20AC;&#x201D;itâ&#x20AC;&#x2122;s Â?Ă&#x2022;Ă&#x192;Ă&#x152; Â&#x201C;Â&#x153;Ă&#x203A;iÂ&#x201C;iÂ&#x2DC;Ă&#x152;]Âť Ă&#x192;Â&#x2026;i Ă&#x153;>Ă&#x192; ÂľĂ&#x2022;Â&#x153;Ă&#x152;i` as saying. â&#x20AC;&#x153;The more moving Ă&#x17E;Â&#x153;Ă&#x2022; `Â&#x153;] Ă&#x152;Â&#x2026;i Â&#x201C;Â&#x153;Ă&#x20AC;i Â&#x201C;Â&#x153;Ă&#x203A;iÂ&#x201C;iÂ&#x2DC;Ă&#x152; Ă&#x17E;Â&#x153;Ă&#x2022;½Ă&#x20AC;i }Â&#x153;Â&#x2C6;Â&#x2DC;} Ă&#x152;Â&#x153; Li >LÂ?i Ă&#x152;Â&#x153; `Â&#x153; Ă&#x153;Â&#x2026;iÂ&#x2DC; Ă&#x17E;Â&#x153;Ă&#x2022;½Ă&#x20AC;i Ă&#x20AC;i>Â?Â?Ă&#x17E; >Â&#x2DC;VÂ&#x2C6;iÂ&#x2DC;Ă&#x152;° The New Zealander, who represented CrossFit Central Wellington at the Games, believes anyone at any age can regain their vitality, strength and vigor by simply Ă&#x153;>Â?Â&#x17D;Â&#x2C6;Â&#x2DC;} Ă&#x152;Â&#x2026;Ă&#x20AC;Â&#x153;Ă&#x2022;}Â&#x2026; Ă&#x152;Â&#x2026;i `Â&#x153;Â&#x153;Ă&#x20AC; Â&#x153;v Ă&#x152;Â&#x2026;iÂ&#x2C6;Ă&#x20AC; Â?Â&#x153;V>Â? Ă&#x20AC;Â&#x153;Ă&#x192;Ă&#x192; Â&#x2C6;Ă&#x152; >vwÂ?Â&#x2C6;>Ă&#x152;i°

The team, comprised of Nicole Warburg Mackenzie, Matthew Bowerman, Natasha Nel, Vicky Polydorou and Richard Wollboldt, beat Â&#x153;Ă&#x2022;Ă&#x152; Ă&#x192;Â&#x153;Â&#x201C;i Â&#x153;v Ă&#x152;Â&#x2026;i Ă&#x153;Â&#x153;Ă&#x20AC;Â?`½Ă&#x192; Ă&#x192;Ă&#x152;Ă&#x20AC;Â&#x153;Â&#x2DC;}iĂ&#x192;Ă&#x152; Ă&#x152;i>Â&#x201C;Ă&#x192; Â&#x2C6;Â&#x2DC; ->Ă&#x152;Ă&#x2022;Ă&#x20AC;`>Ă&#x17E;½Ă&#x192; /i>Â&#x201C; /Ă&#x20AC;Â&#x2C6;ÂŤÂ?Ă&#x2022;Ă&#x192; iĂ&#x203A;iÂ&#x2DC;Ă&#x152; q > ÂŤĂ&#x20AC;i`Â&#x153;Â&#x201C;Â&#x2C6;Â&#x2DC;>Â&#x2DC;Ă&#x152;Â?Ă&#x17E; V>Ă&#x20AC;`Â&#x2C6;Â&#x153;Â&#x2021;L>Ă&#x192;i` Ă&#x153;Â&#x153;Ă&#x20AC;Â&#x17D;Â&#x153;Ă&#x2022;Ă&#x152; Ă&#x152;Â&#x2026;>Ă&#x152; VÂ&#x153;Â&#x2DC;Ă&#x192;Â&#x2C6;Ă&#x192;Ă&#x152;i` Â&#x153;v a xääÂ&#x201C; Ă&#x192;Ă&#x153;Â&#x2C6;Â&#x201C;, a xääÂ&#x201C; Ă&#x192;Â?i` paddle and a Ă&#x201C;Â&#x17D;Â&#x201C; Ă&#x20AC;Ă&#x2022;Â&#x2DC; q wÂ&#x2DC;Â&#x2C6;Ă&#x192;Â&#x2026;Â&#x2C6;Â&#x2DC;} Ă&#x152;Â&#x2026;i iĂ&#x203A;iÂ&#x2DC;Ă&#x152; Â&#x2C6;Â&#x2DC; Ă&#x152;Â&#x2026;Â&#x2C6;Ă&#x20AC;`] Ă&#x153;Â&#x2C6;Ă&#x152;Â&#x2026; > Ă&#x152;Â&#x2C6;Â&#x201C;i Â&#x153;v Ă&#x17D;xÂ&#x201C;Ă&#x201C;äĂ&#x192;] behind CrossFit Athletic (2nd Â&#x2C6;Â&#x2DC; Ă&#x201C;xÂ&#x201C;änĂ&#x192;ÂŽ >Â&#x2DC;` Ă&#x20AC;Â&#x153;Ă&#x192;Ă&#x192; Â&#x2C6;Ă&#x152; >Ă&#x192;Ă&#x152; />Â&#x201C;>Â&#x17D;Â&#x2C6; ­£Ă&#x192;Ă&#x152; Â&#x2C6;Â&#x2DC; Ă&#x17D;Ă&#x17D;Â&#x201C;Ă&#x201C;Ă&#x2C6;Ă&#x192;Ž° -Â&#x153;Ă&#x2022;Ă&#x152;Â&#x2026; Ć&#x201A;vĂ&#x20AC;Â&#x2C6;V>½Ă&#x192; Â&#x153;Ă&#x152;Â&#x2026;iĂ&#x20AC; team, CrossFit PBM from Pretoria, ended the Games Â&#x2C6;Â&#x2DC; Ă&#x17D;Ă&#x2C6;Ă&#x152;Â&#x2026; vÂ&#x153;Â?Â?Â&#x153;Ă&#x153;Â&#x2C6;Â&#x2DC;} > Ă&#x192;Ă&#x152;Ă&#x20AC;Â&#x153;Â&#x2DC;} Ă&#x192;Â&#x2026;Â&#x153;Ă&#x153;Â&#x2C6;Â&#x2DC;} Ă&#x152;Â&#x2026;>Ă&#x152; Â&#x2C6;Â&#x2DC;VÂ?Ă&#x2022;`i` > Ă&#x192;Ă&#x152;>Â&#x2DC;`Â&#x153;Ă&#x2022;Ă&#x152; ÂŤiĂ&#x20AC;vÂ&#x153;Ă&#x20AC;Â&#x201C;>Â&#x2DC;Vi Â&#x2C6;Â&#x2DC; the Bob Sprint event, where Ă&#x152;Â&#x2026;i Ă&#x152;i>Â&#x201C; ÂŤÂ?>Vi` xĂ&#x152;Â&#x2026;° /Â&#x2026;i iĂ&#x203A;iÂ&#x2DC;Ă&#x152;Ă&#x2022;>Â? Ă&#x152;i>Â&#x201C; VÂ&#x2026;>Â&#x201C;ÂŤÂ&#x2C6;Â&#x153;Â&#x2DC;Ă&#x192; were CrossFit Mayhem, a US team from Cookeville, /iÂ&#x2DC;Â&#x2DC;iĂ&#x192;Ă&#x192;ii] Ă&#x153;Â&#x2026;Â&#x2C6;VÂ&#x2026; Â&#x2C6;Â&#x2DC;VÂ?Ă&#x2022;`i` Â&#x201C;Ă&#x2022;Â?Ă&#x152;Â&#x2C6;ÂŤÂ?i Ă&#x20AC;Â&#x153;Ă&#x192;Ă&#x192; Â&#x2C6;Ă&#x152; >Â&#x201C;iĂ&#x192; VÂ&#x2026;>Â&#x201C;ÂŤÂ&#x2C6;Â&#x153;Â&#x2DC; ,Â&#x2C6;VÂ&#x2026; Ă&#x20AC;Â&#x153;Â&#x2DC;Â&#x2C6;Â&#x2DC;}°

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41

Nicole Warburg Mackenzie Photography by Daniel Stevenson @daniels_imagerie

After a promising start to the 2018 Reebok CrossFit Games, South Africaâ&#x20AC;&#x2122;s fittest team and Regionals winners, Cape CrossFit Wolfpack, did the country proud by eventually ending the competition in a respectable 20th position.

, R E T T E B A TIVE FFECYOUR GET O N!

Cardio

REVOLUTION

Successful fat loss hinges on your ability to effectively combine the right approach in three basic but essential elements â&#x20AC;&#x201C; DIET, WEIGHT TRAINING and CARDIO, in that order.

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SEPTEMBER - OCTOBER 2018 | www.fitnessmag.co.za

As they say, â&#x20AC;&#x153;you canâ&#x20AC;&#x2122;t out-train a bad dietâ&#x20AC;?!

Thatâ&#x20AC;&#x2122;s why getting your nutrition game on point is the most important step.

Next on your transformation to-do list should be an effective strength training programme. Yes, LIFTING HEAVY WEIGHTS WITH HIGH INTENSITY IS A NON-NEGOTIABLE. And, no, it wonâ&#x20AC;&#x2122;t make you â&#x20AC;&#x2DC;bulkyâ&#x20AC;&#x2122;. While this form of tra aining adds more muscle, this type of tissue is more metabolically active, which he elps you burn more calories throughout the day.

Thatâ&#x20AC;&#x2122;s right, when you combine solid nutrition with a weight training prog gramme [QWoNN NQUG YGKIJV CPF Ć&#x201A;TO WR CPF KUPoV VJCV YJCV YGoTG CNN CHVGT! #KO VQ RGTTHQTO at least three full-body strength sessions at a high-intensity each week.

Cardio 2.0 To top off your efforts in the kitchen and the gym, itâ&#x20AC;&#x2122;s helpful to add in a few cardio sessions to burn extra calories and fat to speed up the process and improve your conditioning. Adding the right kind of cardio, will take your results from good to brilliant.

But donâ&#x20AC;&#x2122;t blindly follow that old-school approach to cardio â&#x20AC;&#x201C; you know, hours spent pedalling away on the stationary bike or walking endlessly on an inclined treadmill. Bleh!

Cardio training for fat loss has evolved. Today the most effective

approach is one that takes you through a wide range of heart rate zones. This not only burns more calories per minute, but a large proportion of that energy will come from stored body fat. ;QWoNN CNUQ DQQUV [QWT Ć&#x201A;VPGUU NGXGNU CPF [QWoNN DGPGĆ&#x201A;V HTQO VJG â&#x20AC;&#x2DC;after-burnâ&#x20AC;&#x2122; effect.

You see, the problem with

lower intensity nsity steady state cardio is that once youâ&#x20AC;&#x2122;ve Ć&#x201A;PKUJGF [QWT YQTMQWV [QWT DQF[ recovers quickly. This means youâ&#x20AC;&#x2122;ve done little to elevate your metabolism and create the right hormonal environment to burn more fat.

So what should you do, then?

Well, high-intensity interval

training (HIIT) is a great option. option This entails using the same pieces of cardio equipment you normally would, but alternating between intervals of intense almost allout effort, with active recovery intervals in between. Think 30 seconds of pedalling at 100rpm, followed by 30 seconds of easy pedalling at a lower cadence.

Cardio training for fat loss has evolved. Today the most effective approach is one that takes you through a wide range of heart rate zones.

nter the metcon En If the idea of traditional cardio doesn't appeal to you, there's another option. Metabolic conditioning, or 'metcon' training is a form of exercise that has grown in popularity due to its effectiveness and the challenge it poses.

6JG VTWG FGĆ&#x201A;PKVKQP QH metabolic conditioning means conditioning the muscles to store and use energy more GHĆ&#x201A;EKGPVN[ #NN [QW TGCNN[ PGGF VQ know, though, is that METCONS FOR FAT LOSS WORK, AND THEY BUILD MUSCLE IN THE PROCESS â&#x20AC;&#x201C; IT'S A WIN-WIN! It works for weight loss and fat loss because you burn more calories per minute during your

training session compared to steady state cardio, and often more than HIIT cardio as well!

Secondly, your metabolism stays elevated long after you've stopped training. This increase in metabolism after training is often termed the 'afterburn' effect. It happens because your body needs to fuel the recovery process and when your session has been more demanding, your recovery needs are that much greater.

Part of the process involves repairing damaged tissues (like muscle, tendons and ligaments.

Don't worry, that's a natural consequence of training) and cells, and replacing stored

energy reserves that were burnt QHH FWTKPI VJG UGUUKQP #U RCTV QH this process, powerful hormones are released to help break down stored fat for use as a fuel source. #U C TGUWNV HQNNQYKPI DQWVU QH high-intensity metcon training, [QWT DQF[ WUGU C UKIPKĆ&#x201A;ECPV amount of calories to return itself to a state of balance, called homeostasis. This afterburn effect can elevate your metabolism by between 10-25% for up to 48 hours, with some studies showing an increase in metabolic rate for up to 72 hours.

This equates to hundreds of extra calories burnt every day, which, over the course of a few weeks, DGEQOGU UKIPKĆ&#x201A;ECPV XXX mUOFTTNBH DP [B

43

Metcon basics

Typess of metcons There are a variety of different ways to set up a metcon session.

The most effecctive ctive modes include include:

6Q DGPGĆ&#x201A;V HTQO OGVEQP VTCKPKPI KV U essential that you understand the basic principles that need to be followed to get the most from your sessions by creating the biggest afterburn effect possible.

#1

Use compound exercises â&#x20AC;&#x201C; they're the most demanding

Big compound exercises like a dumbbell squat press require more energy to perform and recover from because multiple joints and muscle groups are involved. Other full-body dynamic exercises that boost the burn include jumping, sprinting and sled pushes.

#2

Keep the intensity high

Keep the intensity of your session high to elevate your effort levels. Metcon training at the appropriate level should leave you breathless. Find the balance between lifting as much weight as you can for as many reps as possible, and resting as little as possible between sets.

#3

Progressive overload

Your workouts should get progressively harder over time. By pushing yourself harder and harder at each subsequent session, you're guaranteed to see results. You can make progress in your metcon sessions by increasing the weight you use, performing more work in the same amount of time (density or volume), decreasing your rest periods, or increasing the duration of your workout.

COMPLEXES Two or more exercises performed back to back using the same implement and load (i.e. barbell, dumbbell, kettlebell etc.) without resting between exercises. You choose your number of reps, sets and load. Transition from exercise to exercise without resting, stopping only once an entire complex has been completed.

Barbell complex: â&#x20AC;˘ Bent-over barbell row â&#x20AC;˘ Hang clean â&#x20AC;˘ Front squat and push press hybrid â&#x20AC;˘ Jump squat (bar on back) â&#x20AC;˘ Good mornings Kettlebell complex: â&#x20AC;˘ Clean and press â&#x20AC;˘ Double front squat â&#x20AC;˘ Double swings Dumbbell complex: â&#x20AC;˘ Romanian deadlift â&#x20AC;˘ Bent-over row â&#x20AC;˘ #NVGTPCVKPI TGXGTUG NWPIGU â&#x20AC;˘ Shoulder press â&#x20AC;˘ Front squat

TABATAS

# RQRWNCT VKOG DCUGF OGVEQP training protocol that uses 20 seconds of high-intensity work, followed by 10 seconds of rest, repeated continuously for 8 rounds. One round lasts for four minutes.

Ideal exercise choices for a Tabata include: â&#x20AC;˘ Cycling â&#x20AC;˘ Rowing â&#x20AC;˘ Burpees â&#x20AC;˘ Skipping â&#x20AC;˘ Squat jumps â&#x20AC;˘ Kettlebell swings â&#x20AC;˘ Kettlebell snatches

Metcon training at the appropriate level should leave you breathless.

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SEPTEMBER - OCTOBER 2018 | www.fitnessmag.co.za

METCON CIRCUITS Set up a series of exercises in a circuit, using different pieces of equipment if you wish. You then perform each exercise HQT C URGEKĆ&#x201A;E PWODGT QH TGRU or amount of time, and rest HQT C URGEKĆ&#x201A;E COQWPV QH VKOG between exercises and circuits.

Structure each circuit with a mix of full-body, lower-body, upper-body, core and dynamic movements, performing each at maximum intensity.

Try this circuit for a weightbased cardio blast: â&#x20AC;˘ Squat jumps â&#x20AC;˘ Skipping â&#x20AC;˘ Dumbbell curl to press â&#x20AC;˘ Step ups â&#x20AC;˘ Lunge jumps â&#x20AC;˘ Sprints â&#x20AC;˘ Kettlebell swings â&#x20AC;˘ Mountain climbers

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Photography by Michael Neveux | neveuxstudios.com

By making cardio a mainstay in your summer body programme, youâ&#x20AC;&#x2122;ll accelerate your fat loss by boosting your metabolism with every session, and youâ&#x20AC;&#x2122;ll improve your health and fitness while doing it.

SWEAT ON!

All you need is 20-30 minutes for one of these quick high-intensity sessions â&#x20AC;&#x201C; no need for those hour-long snoozefests on the stationary bike.

No effective cardio routine worth its weight in sweat leaves out the treadmill â&#x20AC;&#x201C; itâ&#x20AC;&#x2122;s one of the most effective machines in the gym and running is a great form of exercise.

the workout 1. Warm up: 2.5 minutes Start with a walk and increase the speed slightly every minute until you reach a steady jog.

2. Split 1: 12 minutes Run at a fast and steady tempo for 12 minutes. Note the distance you covered.

3. Active recovery: Jog slowly for 2 minutes to recover.

4. Split 2: 10.5 minutes This is the neg (or negative) split. You need to cover the same distance you did in split one, but in less time.

the workout

ellip iptical pick-ups

With a bit of creativity you can reinvent your cardio routine â&#x20AC;&#x201C; you just need to know how to structure your workouts to keep them interesting and effective.

the neg split treadmill tester

workouts to spice up your cardio routine Warm-up: 5 minutes At an easy effort 1 minute pick-up at max effort 1 minute at easy effort 1.5-minute pick-up at max effort 1 minute at easy effort 2-minute pick-up at max effort 1 minute at easy effort 2.5-minute pick-up at max effort 1 minute at easy effort 3-minute pick-up at max effort Cool-down: 5 minutes Row at easy effort TOTAL TIME: 23 minutes

The elliptical is a great piece of cardio equipment because it engages upper and lower body muscle groups to increase the impact.

5. Cool down: 2.5 minutes Start at an easy jog and reduce your speed slightly every minute e so that your last 60 seconds are performed at a brisk walking pace.

TOTAL TIME: 29.5 minutes

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48

How: Perform as many reps as possible in 1 minute.

Move directly to the next station without resting.

Complete all 5 stations to perform one circuit, rest for 60 seconds between circuits, and complete 4 rounds in total.

the workout Warm up: 2 minutes High knees â&#x20AC;&#x201C; 30 seconds Star jumps â&#x20AC;&#x201C; 30 seconds Ice skaters â&#x20AC;&#x201C; 30 seconds Air squats â&#x20AC;&#x201C; 30 seconds Station 1: Squat jumps Station 2: Mountain climbers Station 3: High knees Station 4: Jump lunges Station 5: Burpees

air assault intervals

the bodyweight burner

When you add the resistance of bodyweight exercises to a non-stop cardio workout structure you get a lungbusting session.

The Assault AirBike delivers a gruelling workout on its own, but when you combine it with the high-impact airborne assault of skipping, youâ&#x20AC;&#x2122;ve got a recipe for a serious calorie blaster.

About the AirBike: The Assault AirBike uses a 27-inch steel fan to create unlimited resistance, which is the secret to its effectiveness â&#x20AC;&#x201C; the harder you work, the greater the resistance.

the workout Warm-up: 5 minutes on the AirBike At a comfortable resistance AirBike interval 1: 90 seconds 15 seconds on, 15 seconds off Skipping interval 1: 90 seconds Double foot skip AirBike interval 2: 90 seconds 20 seconds on, 10 seconds off Skipping interval 2: 90 seconds Alternating high knees AirBike interval 3: 90 seconds 25 seconds on, 5 seconds off Skipping interval 3: 90 seconds Left leg skips AirBike interval 4: 90 seconds All out Skipping interval 4: 90 seconds Right leg skips

Cool down: 2 minutes

Cool-down: 5 minutes on AirBike At a comfortable resistance

TOTAL TIME: 28 minutes

TOTAL TIME: 22 minutes

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8WEEK summer bo y makeover SHOT AT Train Boutique Fitness www.train-gym.co.za PERFORMED BY +TKPC 0GUVGTQXC 750 (CEG QH (KVPGUU Æ&#x201A;PCNKUV WORKOUT IMAGES BY Richard Cook | DRESSED BY www.oiactive.co.za

The diet plan Letâ&#x20AC;&#x2122;s face it, abs are made in the kitchen. To successfully craft your beach body youâ&#x20AC;&#x2122;ll need to be on point with your nutrition. For this, you can try any of the following 3 strategies.

INTERMITTENT FASTING: Consuming all of your meals within an eight-hour period, KPUVGCF QH KP GXGPN[ URCEGF OGCNU VJTQWIJQWV VJG FC[ NKMG [QW PQTOCNN[ FQ ECP JGNR [QW MKEMUVCTV YGKIJV NQUU Intermittent Fasting aids this RTQEGUU D[ RQUKVKXGN[ KORCEVKPI QP RQYGTHWN JQTOQPGU UWEJ CU KPUWNKP CPF NGRVKP #HVGT C RGTKQF of fasting, even as short as eight JQWTU QWT DQF[ DGEQOGU OQTG sensitive to these hormones, QHHGTKPI CP KOOGFKCVG DGPGÆ&#x201A;V

LOW-CARB EATING:

%QOOQPN[ MPQYP CU NQY ECTD high-fat (LCHF) diets, this approach to eating advocates a sustained reduction in carbs, YKVJ FCKN[ KPVCMGU QH LWUV 200g per day. Fat sources and RTQRQTVKQPU OC[ XCT[ DGVYGGP VJG .%*( FKGV QRVKQPU UGNGEVGF DWV VJGUG FKGVU IGPGTCNN[ TGSWKTG VJCV [QW EWV QWV CNN HQTOU QH RTQEGUUGF ECTDU CPF UKORNG UWICTU QRVKPI KPUVGCF HQT Æ&#x201A;DTQWU ECTD UQWTEGU LCHF GUIDELINES

IF GUIDELINES Alternate days QH PQTOCN ECNQTKG EQPUWORVKQP YKVJ FC[U YJGP ECNQTKG EQPUWORVKQP KU UGXGTGN[ TGUVTKEVGF (QNNQY VJKU RCTVKCN HCUVKPI CRRTQCEJ QP CP CNVGTPCVKPI FC[ DCUKU or use the popular 5:2 strategy, which requires nHCUVKPIo HQT VYQ FC[U C YGGM KPVGTURGTUGF YKVJ Æ&#x201A;XG FC[U QH PQTOCN GCVKPI #DUVCKP HTQO GCVKPI HQT 15-18 hours VQ UMKR C OGCN QT VYQ QP fasting days.

(QT OGCNU EJQQUG JGCNVJ[ nutrient-dense foods and OKPKOKUG [QWT ECTD KPVCMG D[ TGRNCEKPI VJGO YKVJ JGCNVJ[ HCVUU (QNNQY VJKU CRRTQCEJ QP HCUVKPI CPF PQTOCN OGCN FC[U Work your way up to 15-18 hourr HCUVU KH [QWT PQTOCN UEJGFWNG JCU KPENWFGF OWNVKRNG OGCNU C FC[

4GFWEG [QWT ECTD KPVCMG VQ 20-200g per day.

When starting out, reduce your ECTD KPVCMG D[ C HGY ITCOU GXGT[ FC[ &QPoV IQ EQNF VWTMG[ QP ECTDU #FLWUV [QWT ECNQTKG KPVCMG HTQO JGCNVJ[ HCVU CPF RTQVGKPU VQ OGGV [QWT FCKN[ OCETQPWVTKGPV requirements.

CARB CYCLING:

6JKU CRRTQCEJ GPVCKNU CNVGTPCVKPI DGVYGGP FC[U QH low carb intakes and higher carb days s +VoU C RQRWNCT QRVKQP DGECWUG KV KU GCUKGT VQ UVKEM VQ CPF FQGUPoV NGCXG [QW EQORNGVGN[ FGXQKF QH GPGTI[ DGECWUG [QW JCXG nECTD WRo days.

CARB CYCLING GUIDELINES The high-carb days Æ&#x201A;NN IN[EQIGP UVQTGU MGGR [QWT OGVCDQNKUO nTGXXGFo CPF NKOKVU OWUENG NQUU The low-carb days CTG VJG HCV DWTPKPI FC[U CU VJG[ MGGR KPUWNKP NGXGNU NQY GPQWIJ VQ CNNQY HQT OCZKOWO HCV OGVCDQNKUO YJKNG TGVCKPKPI OWUENG Consume more carbs on VJG FC[ [QW RGTHQTO [QWT HWNN DQF[ YQTMQWV On the remaining days of the week consume a low-tomoderate carbohydrat die depending on your trainin FGOCPFU CPF IQCNU Your low-carb FC[U UJQWNF HCNN on rest days and on the day you perform cardio. #FLWUV [QWT ECNQTKG KPVCMG HTQO healthy fats and proteins to OGGV [QWT FCKN[ OCETQPWVTKG requirements.

Keep fat intake low on JKIJ ECTD FC[U

HIGH-CARB DAY LOW-TO-MODERATE CARB DAY

keen to try carb cycling? *GTGoU JQY VQ RTCEVKECNN[ CRRN[ VJG KPHQTOCVKQP KP VJG VCDNG WUKPI C 57kg female CU CP GZCORNG (see chart below) On a HIGH-CARB day UJQQV HQT VJG HQNNQYKPI VQVCNU I QH ECTDQJ[FTCVGU (57kg x 4.4) 143g of protein (57kg x 2.5) 20g of fat (while we aim to keep fat as low as possible on high-carb days, there will always be an incidental amount in the foods we eat). &KXKFKPI VJGUG PWODGTU GXGPN[ QXGT Æ&#x201A;XG OGCNU YG IGV CRRTQZKOCVGN[ I QH ECTDQJ[FTCVGU RGT OGCN 29g of protein and 4g of HCV 6JCVoU TQWIJN[ 1,756 calories a day.

A LOW CARB day might NQQM UQOGVJKPI NKMG VJKU I QH ECTDQJ[FTCVGU (57kg x 1.2) 171g of protein (57kg x 3) 63g of fat (57kg x 1.1) Again, dividing these PWODGTU GXGPN[ QXGT Æ&#x201A;XG OGCNU IKXGU WU CRRTQZKOCVGN[ I QH ECTDQJ[FTCVGU RGT OGCN 34g of protein and 13g of HCV 6JCVoU TQWIJN[ 1,523 calories a day.

CARBOHYDRATES

PROTEINS

FATS

2.75-4.4g per kilo of body weight

2.2â&#x20AC;&#x201C;3.3g per kilo of body weight

As low as possible

0.55â&#x20AC;&#x201C;2.2g per kilo of bodyweight

2.75â&#x20AC;&#x201C;3.85g per kilo of body

0.55â&#x20AC;&#x201C;1.1g per kilo of body

XXX mUOFTTNBH DP [B

51

The workout plan

THE WORKOUT STRUCTURE DAY 1 Upper-body DAY 2 Lower-body DAY 3 / V>Ă&#x20AC;`Â&#x2C6;Â&#x153; >Â&#x2DC;` >LĂ&#x192; DAY 4 Full-body circuit

An upper-, lower-, fullbody workout split is an intelligent way to structure your weight training over the course of a week.

This approach reduces the volume of work performed LĂ&#x17E; Ă&#x192;ÂŤiVÂ&#x2C6;wV Â&#x201C;Ă&#x2022;Ă&#x192;VÂ?iĂ&#x192; `Ă&#x2022;Ă&#x20AC;Â&#x2C6;Â&#x2DC;} Â&#x2C6;Â&#x2DC;`Â&#x2C6;Ă&#x203A;Â&#x2C6;`Ă&#x2022;>Â? Ă&#x192;iĂ&#x192;Ă&#x192;Â&#x2C6;Â&#x153;Â&#x2DC;Ă&#x192;] LĂ&#x2022;Ă&#x152;

Applying it to the next 8 weeks: Repeat this workout for up Ă&#x152;Â&#x153; iÂ&#x2C6;}Â&#x2026;Ă&#x152; Ă&#x153;iiÂ&#x17D;Ă&#x192;] >Â&#x2C6;Â&#x201C;Â&#x2C6;Â&#x2DC;} Ă&#x152;Â&#x153; Â&#x2C6;Â&#x2DC;VĂ&#x20AC;i>Ă&#x192;i Ă&#x152;Â&#x2026;i Ă&#x153;iÂ&#x2C6;}Â&#x2026;Ă&#x152;Ă&#x192; Ă&#x17E;Â&#x153;Ă&#x2022; Â?Â&#x2C6;vĂ&#x152;i` Â&#x2C6;Â&#x2DC; Ă&#x152;Â&#x2026;i ÂŤĂ&#x20AC;iĂ&#x203A;Â&#x2C6;Â&#x153;Ă&#x2022;Ă&#x192; Ă&#x192;iĂ&#x192;Ă&#x192;Â&#x2C6;Â&#x153;Â&#x2DC; by up to 10%.

Ă&#x17E;Â&#x153;Ă&#x2022;½Ă&#x20AC;i Ă&#x152;Â&#x2026;iÂ&#x2DC; >LÂ?i Ă&#x152;Â&#x153; Ă&#x152;>Ă&#x20AC;}iĂ&#x152; Â&#x2C6;Â&#x201C;ÂŤÂ&#x153;Ă&#x20AC;Ă&#x152;>Â&#x2DC;Ă&#x152; Â&#x153;Ă&#x20AC; Â?>}}Â&#x2C6;Â&#x2DC;} Â&#x201C;Ă&#x2022;Ă&#x192;VÂ?iĂ&#x192; Ă&#x153;Â&#x2C6;Ă&#x152;Â&#x2026; >Â&#x2DC; >``Â&#x2C6;Ă&#x152;Â&#x2C6;Â&#x153;Â&#x2DC;>Â? Ă&#x192;iĂ&#x192;Ă&#x192;Â&#x2C6;Â&#x153;Â&#x2DC;] Ă&#x153;Â&#x2C6;Ă&#x152;Â&#x2026; iÂ&#x2DC;Â&#x153;Ă&#x2022;}Â&#x2026; Ă&#x152;Â&#x2C6;Â&#x201C;i LiĂ&#x152;Ă&#x153;iiÂ&#x2DC; Ă&#x153;Â&#x153;Ă&#x20AC;Â&#x17D;Â&#x153;Ă&#x2022;Ă&#x152;Ă&#x192; Ă&#x152;Â&#x153; maximise recovery. /Â&#x2026;Â&#x2C6;Ă&#x192; Ă&#x152;Ă&#x20AC;>Â&#x2C6;Â&#x2DC;Â&#x2C6;Â&#x2DC;} Ă&#x192;ÂŤÂ?Â&#x2C6;Ă&#x152; Â&#x2C6;Ă&#x192; >Â?Ă&#x192;Â&#x153; >Â&#x2DC; ivviVĂ&#x152;Â&#x2C6;Ă&#x203A;i Ă&#x153;>Ă&#x17E; Ă&#x152;Â&#x153; LÂ&#x153;Â&#x153;Ă&#x192;Ă&#x152; Ă&#x153;Â&#x153;Ă&#x20AC;Â&#x17D;Â&#x153;Ă&#x2022;Ă&#x152; Â&#x2C6;Â&#x2DC;Ă&#x152;iÂ&#x2DC;Ă&#x192;Â&#x2C6;Ă&#x152;Ă&#x17E; LiV>Ă&#x2022;Ă&#x192;i

Â&#x201C;Ă&#x2022;Â?Ă&#x152;Â&#x2C6;ÂŤÂ?i VÂ&#x153;Â&#x201C;ÂŤÂ&#x153;Ă&#x2022;Â&#x2DC;` Â&#x201C;Â&#x153;Ă&#x203A;iÂ&#x201C;iÂ&#x2DC;Ă&#x152;Ă&#x192; Ă&#x152;Â&#x2026;>Ă&#x152; Ă&#x152;>Ă&#x20AC;}iĂ&#x152; `Â&#x2C6;vviĂ&#x20AC;iÂ&#x2DC;Ă&#x152; Â&#x201C;Ă&#x2022;Ă&#x192;VÂ?i }Ă&#x20AC;Â&#x153;Ă&#x2022;ÂŤĂ&#x192; V>Â&#x2DC; Li Â&#x2C6;Â&#x2DC;VÂ?Ă&#x2022;`i` Â&#x2C6;Â&#x2DC; Ă&#x152;Â&#x2026;i Ă&#x153;Â&#x153;Ă&#x20AC;Â&#x17D;Â&#x153;Ă&#x2022;Ă&#x152;] ÂŤ>Ă&#x20AC;Ă&#x152;Â&#x2C6;VĂ&#x2022;Â?>Ă&#x20AC;Â?Ă&#x17E; Â&#x153;Â&#x2DC; Ă&#x152;Â&#x2026;i full-body day. This boosts the metabolic effect of Ă&#x152;Â&#x2026;i Ă&#x153;Â&#x153;Ă&#x20AC;Â&#x17D;Â&#x153;Ă&#x2022;Ă&#x152; Ă&#x152;Â&#x153; LĂ&#x2022;Ă&#x20AC;Â&#x2DC; Â&#x201C;Â&#x153;Ă&#x20AC;i calories.

EXERCISE

SETS

REPS

3

12 per arm

#NVGTPCVKPI FWODDGNN RTGUUGU QP UVCDKNKV[ DCNN

3

12 per arm

1XGTJCPF DGPV QXGT DCTDGNN TQYU

3

12

3

12

3 3

6 per arm

1PG CTO FWODDGNN TQYU

DAY 1 Upper-body

2NCVG QXGTJGCF HTQPV TCKUGU 2NCPM YKVJ CTO EWTNU

.[KPI FWODDGNN VTKEGR GZVGPUKQPU

A

12

FORM TIP: Do not rotate your torso in an effort to throw the weight up. Keep your back flat throughout the movement.

1. One-arm dumbbell rows 2NCEG [QWT MPGG CPF VJG JCPF QH [QWT UWRRQTVKPI CTO QP VJG DGPEJ YKVJ VJG QVJGT HQQV RNCPVGF Ć&#x201A;TON[ QP VJG Ć&#x192;QQT )TCUR VJG FWODDGNN CPF NKHV KV HTQO VJG Ć&#x192;QQT NGVVKPI KV JCPI D[ [QWT UKFG YKVJ [QWT UJQWNFGT stretched downwards (A). The Move: Row the FWODDGNN WRYCTFU VQ [QWT UKFG WPVKN KV OCMGU EQPVCEV YKVJ [QWT NQYGT TKDU QT WPVKN [QWT WRRGT CTO OQXGU LWUV DG[QPF JQTK\QPVCN (B) 5SWGG\G [QWT NCVU CV VJG VQR QH VJG OQXGOGPV CPF JQNF HQT C EQWPV DGHQTG TGVWTPKPI [QWT CTO VQ VJG GZVGPFGF FQYPYCTF RQUKVKQP 4GRGCV HQT VJG TGSWKTGF TGRU DGHQTG UYKVEJKPI VQ VJG QRRQUKVG CTO CPF TGRGCVKPI VJG GZGTEKUG QP VJG QVJGT UKFG B

52

SEPTEMBER - OCTOBER 2018 | XXX mUOFTTNBH DP

FORM TIP: Do not lock your elbow out at the top of the pressing movement.

3. Overhand bent-over barbell rows

2. Alternating dumbbell press

A

B

.KG DCEM QP C UVCDKNKV[ DCNN JQNFKPI FWODDGNNU KP DQVJ JCPFU CPF RQUKVKQPGF D[ [QWT WRRGT EJGUV The Move: 2TGUU QPG FWODDGNN QXGTJGCF CV C VKOG DTCEKPI [QWT EQTG VQ UVCDKNKUG [QWTUGNH YKVJ each rep.

FORM TIP: Do not use momentum to lift the plate overhead.

Rather select a lighter weight to perform the exercise with strict form.

4. Plank with arm curls

5. Plate overhead front raises 5VCPF WRTKIJV YKVJ C UNKIJV DGPF KP [QWT MPGGU CPF [QWT EQTG GPICIGF *QNF C YGKIJV RNCVG KP HTQPV QH [QW YKVJ DQVJ JCPFU (A).

The Move: .KHV VJG RNCVG up and overhead in an CTE NKMG OQVKQP VQ RGTHQTO CP GZVGPFGF HTQPV TCKUG (B). .QYGT VJG YGKIJV DCEM VQ the starting position under EQPVTQN CPF TGRGCV VJG movement for the required reps.

*QNF FWODDGNNU KP GKVJGT hand. Drop down into an GZVGPFGF RNCPM RQUKVKQP YKVJ [QWT JCPFU RNCEGF UJQWNFGT YKFVJ CRCTV (A). The Move: Brace [QWT EQTG CPF UVCDKNKUG your torso to avoid trunk rotation as you perform C DKEGR EWTN YKVJ QPG arm at a time (B). Keep CNVGTPCVKPI CTO EWTNU HQT the required reps.

A

B A

Bend over and grip the DCTDGNN YKVJ CP QXGTJCPF ITKR 2WNN VJG YGKIJV QHH VJG Æ&#x192;QQT CPF NGV KV JCPI FKTGEVN[ DGNQY [QWT EJGUV YKVJ [QWT CTOU GZVGPFGF (A).

The Move: (TQO VJG DGPV QXGT RQUKVKQP TQY VJG DCT WR VQYCTFU [QWT TKD ECIG -GGR [QWT GNDQYU Æ&#x192;CTGF QWV CPF USWGG\G [QWT UJQWNFGT DNCFGU VQIGVJGT CV VJG VQR of the movement (B) *QNF HQT C EQWPV DGHQTG TGVWTPKPI the weight to the starting position.

B

FORM TIP: Select two dumbbells with which you are able to comfortably perform a dumbbell curl.

FORM TIP: Keep your upper arms in a fixed position to target your triceps more effectively.

A

6. Lying dumbbell tricep extension

B

.KG FQYP QP C DGPEJ JQNFKPI FWODDGNNU KP DQVJ JCPFU The Move: 'ZVGPF [QWT CTOU QXGTJGCF VJGP Æ&#x192;GZ [QWT GNDQYU VQ NQYGT [QWT CTOU DGJKPF [QWT JGCF (A) 4CKUG VJG FWODDGNNU DCEM WR D[ GZVGPFKPI [QWT GNDQYU (B).

XXX mUOFTTNBH DP [B

53

DAY 2 Lower-body

EXERCISE

SETS

REPS

1. Front squats

5

5

2. Good mornings

3

15

5RNKV USWCVU

3

RGT NGI

%CDNG RWNN VJTQWIJU

3

20

5VCPFKPI DCTDGNN ECNH TCKUGU

3

20

5KPING NGI FWODDGNN ECNH TCKUGU

3

RGT NGI

1. Front squats %NGCP C DCTDGNN QPVQ VJG HTQPV QH [QWT UJQWNFGTU -GGR [QWT GNDQYU WR QT ETQUU [QWT CTOU QXGT VJG DCT CU [QW DGPF [QWT MPGGU CPF RWUJ [QWT JKRU DCEM DGJKPF you (A). The Move: &GUEGPF WPVKN [QWT VJKIJU CTG RCUV RCTCNNGN (B) 'ZVGPF [QWT MPGGU CPF JKRU WRYCTF D[ FTKXKPI VJTQWIJ [QWT JGGNU WPVKN [QWT NGIU CTG straight again.

INCREASE THE WEIGHTS YOU LIFT ON A WEKLY BASIS BY 10% TO KEEP PROGRESSING WITH THIS WORKOUT

If you want to achieve a fitness model-like physique, TRAIN AT THE RIGHT / - /9] WITH THE APPROPRIATE VOLUME TO STIMULATE MUSCLE GROWTH.

A

FORM TIP: Keep your back straight and your knees pointed in the same direction as your feet.

54

SEPTEMBER - OCTOBER 2018 | XXX mUOFTTNBH DP [B

B

FORM TIP: Keep your upper body upright and your lower back flat throughout the movement.

A

B

A

B

2. Good mornings

3. Split squats

2QUKVKQP C DCTDGNN QPVQ VJG DCEM QH [QWT UJQWNFGTU (A). The Move: 9KVJ [QWT DCEM UVTCKIJV CPF [QWT MPGGU UNKIJVN[ DGPV JKPIG CV [QWT JKRU VQ NQYGT [QWT torso forward (B) 4CKUG [QWT VQTUQ DCEM WR CICKP WPVKN [QWT JKRU CTG HWNN[ GZVGPFGF

5VCTV YKVJ C DGPEJ DGJKPF [QW (CEKPI CYC[ HTQO VJG DGPEJ RNCEG QPG HQQV QP VQR of it and the other foot further out in front of you (A). The Move: Bend your front MPGG CPF FTQR FQYP WPVKN [QWT VJKIJ KU LWUV RCUV RCTCNNGN YKVJ VJG Æ&#x192;QQT (B). Pause KP VJKU RQUKVKQP CPF VJGP USWGG\G [QWT INWVGU VQ TGVWTP VQ C HWNN[ WRTKIJV UVCPEG 2GTHQTO CNN VJG TGRU HQT VJG QPG NGI VJGP TGRGCV YKVJ VJG QVJGT

FORM TIP: Avoid pulling the cable upward through the shoulders.

FORM TIP: Use a wider stance for better balance.

FORM TIP: Hold on to a wall or bar for balance if you are unable to do the move without assistance.

5. Standing barbell calf raises

6. Single-leg dumbbell calf raises

5VCPF WRTKIJV YKVJ C DCTDGNN RQUKVKQPGF QP VJG DCEM QH [QWT UJQWNFGTU The Move: Raise your JGGNU QHH VJG Æ&#x192;QQT D[ GZVGPFKPI [QWT CPMNGU CU JKIJ CU RQUUKDNG *QNF HQT C EQWPV DGHQTG NQYGTKPI [QWT JGGNU DCEM FQYP

5VCPF WRTKIJV JQNFKPI C FWODDGNN KP QPG JCPF 'ZVGPF VJG JGGN QH VJG NGI QP VJG UCOG UKFG CU VJG FWODDGNN QHH VJG Æ&#x192;QQT The Move: 4CKUG [QWT JGGN CU JKIJ CU RQUUKDNG D[ GZVGPFKPI [QWT CPMNG .QYGT [QWT JGGN DCEM FQYP CPF TGRGCV HQT VJG TGSWKTGF TGRU DGHQTG UYKVEJKPI UKFGU

A

B

4. Cable or band pull-throughs 5VCPF HCEKPI CYC[ HTQO C RWNNG[ OCEJKPG QT CP CPEJQT RQKPV YKVJ C DCPF CVVCEJGF 5VTCFFNG VJG ECDNG QT DCPF YJKNG JQNFKPI VJG GPF YKVJ DQVJ JCPFU /QXG HQTYCTF WPVKN VJGTG KU VGPUKQP QP VJG ECDNG QT DCPF VJGP RQUKVKQP [QWT HGGV UJQWNFGT YKFVJ CRCTV (A).

The Move: 4GCEJ VJTQWIJ [QWT NGIU CU HCT CU RQUUKDNG DGPFKPI CV VJG JKRU -GGRKPI [QWT MPGGU UNKIJVN[ DGPV CPF [QWT CTOU UVTCKIJV GZVGPF [QWT DQF[ DCEM WR VJTQWIJ VJG JKRU &TKXG [QWT JKRU forward as you stand up straight (B).

XXX mUOFTTNBH DP [B

55

INCREASE THE NUMBER OF REPS EVERY WEEK BY

10%

DAY 3 Core+cardio FORM TIP: Engage your abdominals and keep them braced throughout the exercise.

EXERCISE

SETS

REPS

1. Stability ball roll-out

3

12

2. Flutter kicks

3

30-45 seconds

3. Bicycle crunches

3

20

4. Seated knee ups

3

12

1. Stability ball roll-outs -PGGN QP VJG Ć&#x192;QQT CPF RNCEG [QWT elbows on the side of a stability ball.

The Move: Roll forward by slowly extending your hips and arms. Extend your upper arms out as far as you can while maintaining a bend in your elbows and a neutral spine. Extend your hips and arms to equal degrees, before engaging your core to roll back up to the starting position.

The cardio component Check out page 44 in this issue for a serious HIIT cardio workout that will get your heart pumping to burn more calories!

2. Flutter kicks

3. Bicycle crunches

Lie on your back with your legs extended and your arms positioned at your sides.

The Move: Lift your heels about 30cm off VJG Ć&#x192;QQT CPF JQNF VJGO KP VJCV RQUKVKQP Rapidly kick your feet up and down in a quick, scissor-like motion for the required time.

.KG Ć&#x192;CV QP VJG Ć&#x192;QQT QP C I[O OCV 2NCEG your hands behind your head. The Move: Raise one knee towards your head while simultaneously crunching your torso off the mat. Attempt to touch your knee to the opposite elbow. Immediately repeat on the opposite side.

FORM TIP: Maintain core engagement to keep your legs elevated throughout the exercise.

4. Seated knee ups Sit on a mat. Lean back, use your arms to support your upper body if required as you extend your legs out in front of you (A).

The Move: Engage your core to raise your knees up towards your chest (B). Extend your legs back out under control, without allowing them to drop down. Return to the starting position and repeat for the required reps.

A

B

Continues on page 58 >>

56

SEPTEMBER - OCTOBER 2018 | XXX mUOFTTNBH DP [B

DAY 4 Full-body A WELL-FORMULATED PREWORKOUT SUPPLEMENT TAKEN 20-30 MINUTES BEFORE YOU NEED AN EXTRA BOOST OF ENERGY OR FOCUS SHOULD GIVE YOU THAT TEMPORARY BOOST YOU NEED

EXERCISE

SETS

REPS

1. Kettlebell swings

3

25

2. Barbell push presses

3

12

3. Squats

3

12

4. Dumbbell walking lunges

3

15 per leg

5. Dumbbell deadlift with overhead press

3

12

6. Single-leg hip thrust

3

15 per leg

FORM TIP: Do not use your arms and shoulders to lift the kettlebell up with each rep â&#x20AC;&#x201C; your hip-initiated momentum should propel the kettlebell forward.

BOOST YOUR MOOD 1. Kettlebell swings DRINK UP IN THE EARLY MORNINGS SO YOU HAVE STAMINA FOR THE DAY!

ENERGISING SPINACH SMOOTHIE 1 banana, medium size, sliced 2 cups baby spinach 1 cup fat-free milk 5 almonds VCDNGURQQP Ć&#x192;CZ UGGF QKN 1 cup of any other fresh or frozen fruit like berries, mangoes or peaches etc Crushed ice as needed Blend the sliced bananas, spinach and about 1/2 cup of milk together to make it a smooth puree. There should be no lumps. Now add the remaining milk and blend it once again. Add CNOQPFU Ć&#x192;CZ UGGF QKN HTWKV CPF KEG ;QW ECP adjust the quantity of milk to get the desired consistency. Serve immediately.

58

SEPTEMBER - OCTOBER 2018 | XXX mUOFTTNBH DP [B

Place a kettlebell in front of you. Hinge at the hips and push back with your glutes while keeping your back straight. Lower yourself until youâ&#x20AC;&#x2122;re able to grip the kettlebell.

The Move: Pull your shoulders back and down.

Pull the kettlebell back so that your hands go between your legs, until you feel the tension in your hamstrings. Contract your glutes and hamstrings forcefully to drive your hips forward. Extend them in a â&#x20AC;&#x153;pop-likeâ&#x20AC;? motion to generate the momentum that will â&#x20AC;&#x2DC;throwâ&#x20AC;&#x2122; the kettlebell forward, up to about shoulder height.

Let the kettlebell fall back between your legs and repeat the movement.

3. Squats

A

B

A

Position a barbell behind your neck on your upper back.

Position your feet hip-width apart with your toes pointing slightly out (A). The Move: Keep your back, core and abdominal muscles engaged as you bend your knees and lower your bum back and down.

Slowly lower yourself down, ensuring your legs go past RCTCNNGN VQ VJG Ć&#x192;QQT (B). Pause at the bottom for a second, then contract your glutes to initiate the movement back up. Push through your feet as you extend your legs and hips to return to the starting position.

B

2. Barbell push presses %NGCP C DCTDGNN HTQO VJG Ć&#x192;QQT WUKPI C YKFG overhand grip. Position the bar at chest height (A). The Move: Engage your core as you dip your body by bending your knees, hips and ankles. Explosively drive upward with your legs, driving the barbell up off your shoulders (B). As you do so, extend your arms overhead. Return the bar to your shoulders under control and repeat.

FORM TIP: Ensure that your front knee stays in alignment with your foot and ankle.

5. Dumbbell deadlift with overhead press Place dumbbells on either side of your legs, which should be placed shoulderwidth apart.

The Move: Bend your knees, lowering yourself to VJG Ć&#x192;QQT WPVKN [QWT VJKIJU are parallel to the ground.

Grab the dumbbells using a neutral grip, with both arms positioned outside your knees (A). Deadlift the dumbbells by straightening your legs and driving your hips upwards. In the upright position, curl the weights up to your shoulders (B), then press the weights WR QXGTJGCF KP QPG Ć&#x192;WKF movement (C). Lower the dumbbells back down to the starting position and repeat for the required reps

A

B

C

6. Single-leg hip thrust

4. Dumbbell walking lunges Stand holding a dumbbell in either hand. Take a big step forward with your right leg.

The Move: Strike the ground with your heel and transition onto the foot. Bend your leading knee to lunge down as far as possible, dropping your left knee VQYCTFU VJG Ć&#x192;QQT 'ZVGPF VJG MPGG CPF hip of your leading leg, step forward and bring the left leg forward to repeat the same lunging movement with that leg. Continue to alternate legs in this manner for half the required reps, then turn around and lunge back toward your starting point.

.KG YKVJ [QWT DCEM QP VJG Ć&#x192;QQT 2NCEG VJG JGGN QH QPG NGI QP VJG Ć&#x192;QQT and lift the other leg up and extend your knee â&#x20AC;&#x201C; keep it in this position for the duration of the exercise (A). The Move: Extend your hips QHH VJG Ć&#x192;QQT MGGRKPI VJG GZVGPFGF NGI UVTCKIJV WPVKN [QWT body forms a straight line from your shoulders to the bent knee (B). Drop your hips back down and repeat on one side for the required reps, then swop sides and repeat.

FORM TIP: Ensure that your hips do not rotate to one side during the thrust.

A

B

OFT O TNBH DP [B

59

FAVOURITE #STRONGWOMEN QUOTE?

“Raise your words, not your voice. It is rain that grows flowers, not thunder.”

- Rumi

#STRONGWOMEN Inspiring stories of success from everyday strong women

â&#x20AC;&#x153;

â&#x20AC;&#x153; it takes all kinds of obstacles

It wasnâ&#x20AC;&#x2122;t easy to take the sexist comments, BUT I STUCK IT OUT. I learnt that if you want something

to achieve greatness.

Shana Power

werenâ&#x20AC;&#x2122;t welcomed by everyone.

In high school she was again the only female player in the boysâ&#x20AC;&#x2122; Shana Powerâ&#x20AC;&#x2122;s path to becoming soccer team. â&#x20AC;&#x153;It wasnâ&#x20AC;&#x2122;t easy to take the sexist comments, but I stuck an elite female MMA athlete it out. It taught me that you have has been littered with setbacks to overcome many obstacles to and challenges, but a life spent achieve greatness.â&#x20AC;? overcoming stereotypes and Shanaâ&#x20AC;&#x2122;s next setback was a lifeother hurdles prepared her for threatening health scare. She was what lay ahead. Today, as a diagnosed with pulmonary emboli TGEQTF DTGCMKPI Ć&#x201A;IJVGT 5JCPC when 28 clots on her lungs were is the ultimate example of what discovered, which landed her in a #strongwoman attitude can ICU. â&#x20AC;&#x153;My pulmonologist told me Iâ&#x20AC;&#x2122;d achieve. never compete or train again as my condition was hereditary. I was put HER CHALLENGES: on a blood thinner called Warfarin, Shana is no stranger to adversity. which made exercise extremely She and her sister, Dina, were raised `>Â&#x2DC;}iĂ&#x20AC;Â&#x153;Ă&#x2022;Ă&#x192;° Ă&#x153;>Ă&#x192; Â&#x2DC;Â&#x153;Ă&#x152; Â&#x153;Â&#x2DC;Â?Ă&#x17E; w}Â&#x2026;Ă&#x152;Â&#x2C6;Â&#x2DC;} by a single mom who worked two vÂ&#x153;Ă&#x20AC; Â&#x201C;Ă&#x17E; Â?Â&#x2C6;vi] Ă&#x153;>Ă&#x192; Â&#x2DC;Â&#x153;Ă&#x153; w}Â&#x2026;Ă&#x152;Â&#x2C6;Â&#x2DC;} Ă&#x152;Â&#x153; jobs to make ends meet. It was keep alive a potential career as a in primary school where Shanaâ&#x20AC;&#x2122;s pro sportswoman, which I knew was beliefs, values and character were something I was destined to do.â&#x20AC;? vÂ&#x153;Ă&#x20AC;Â&#x201C;i`° -Â&#x2026;i Ă&#x153;>Ă&#x192; Ă&#x152;Â&#x2026;i wĂ&#x20AC;Ă&#x192;Ă&#x152; }Â&#x2C6;Ă&#x20AC;Â? Ă&#x152;Â&#x153; play soccer in the boysâ&#x20AC;&#x2122; team at HER #STRONGWOMAN the school and always made the â&#x20AC;&#x2DC;Aâ&#x20AC;&#x2122; MOMENT: team.

It was in Grade 10 when her high However, Shana had to deal school started a womenâ&#x20AC;&#x2122;s soccer with discrimination and a lack of Ă&#x152;i>Â&#x201C;] Ă&#x153;Â&#x2026;Â&#x2C6;VÂ&#x2026; wÂ&#x2DC;>Â?Â?Ă&#x17E; >Â?Â?Â&#x153;Ă&#x153;i` -Â&#x2026;>Â&#x2DC;> reco g breaking feats @power_shana | www.phit.co.za

recognition for her efforts and achievements. She was made captain and even helped coach the team.

When Shana wasnâ&#x20AC;&#x2122;t accepted to study Sports Psychology at the University of Pretoria, instead of giving up, she channelled her energy into attaining a Diploma in Fitness from ETA in Randburg, specialising in Sports Conditioning. â&#x20AC;&#x153;I knew this was the right choice when everything started to fall into place. Although I wasnâ&#x20AC;&#x2122;t academic in school, I achieved distinctions at ETA as it all came so naturally to me.â&#x20AC;?

It was also while studying when Shana met light heavyweight EFC champion Norman â&#x20AC;&#x153;Chefâ&#x20AC;? Wessels, who offered her an apprenticeship as a trainer at Fight Fit Militia in Sunninghill. â&#x20AC;&#x153;Thatâ&#x20AC;&#x2122;s when my years spent as the only female in a maledominated sport made sense â&#x20AC;&#x201C; the experience had groomed me for this new environment.â&#x20AC;?

It was then that Shana was struck down with her illness, but six months after her diagnosis she de ecided to get a second opinion. Ć&#x201A;vĂ&#x152;iĂ&#x20AC; Ă&#x152;iĂ&#x192;Ă&#x152;Ă&#x192; VÂ&#x153;Â&#x2DC;wĂ&#x20AC;Â&#x201C;i` Ă&#x152;Â&#x2026;>Ă&#x152; Â&#x2026;iĂ&#x20AC; co ondition could be treated she was cle eared for training and taken off the e Warfarin.

A year later she made her LÂ&#x153; Â&#x153;Ă?Â&#x2C6;Â&#x2DC;} `iLĂ&#x2022;Ă&#x152;° /Â&#x2026;i w}Â&#x2026;Ă&#x152; ÂŤĂ&#x20AC;Â&#x153;Ă&#x203A;i` to the world that she was born for gre eatness. Shana then progressed

into Mixed Martial Arts (MMA), Ă&#x153;Â&#x2026;iĂ&#x20AC;i Ă&#x192;Â&#x2026;i LiV>Â&#x201C;i Ă&#x152;Â&#x2026;i wĂ&#x20AC;Ă&#x192;Ă&#x152; -Â&#x153;Ă&#x2022;Ă&#x152;Â&#x2026; African woman to beat two international opponents and win Ă&#x152;Ă&#x153;Â&#x153; w}Â&#x2026;Ă&#x152;Ă&#x192; Â&#x2C6;Â&#x2DC; > Ă&#x20AC;Â&#x153;Ă&#x153;] Ă&#x192;iVĂ&#x2022;Ă&#x20AC;Â&#x2C6;Â&#x2DC;} Â&#x2026;iĂ&#x20AC; spot as the number one contender in the EFC. Today, at just 25, Shana is a pioneer for female MMA athletes q Ă&#x192;Â&#x2026;i½Ă&#x192; -Ć&#x201A;½Ă&#x192; wĂ&#x20AC;Ă&#x192;Ă&#x152; viÂ&#x201C;>Â?i >Â&#x201C;>Ă&#x152;iĂ&#x2022;Ă&#x20AC; MMA champion and became the VÂ&#x153;Ă&#x2022;Â&#x2DC;Ă&#x152;Ă&#x20AC;Ă&#x17E;½Ă&#x192; wĂ&#x20AC;Ă&#x192;Ă&#x152; viÂ&#x201C;>Â?i Ć&#x201A; VÂ&#x153;>VÂ&#x2026; >Ă&#x192; co-owner of PHiT gym.

The gym offers training in vĂ&#x2022;Â&#x2DC;VĂ&#x152;Â&#x2C6;Â&#x153;Â&#x2DC;>Â? wĂ&#x152;Â&#x2DC;iĂ&#x192;Ă&#x192;] Ă&#x2022;>Ă&#x17E; /Â&#x2026;>Â&#x2C6;] Brazilian Jujitsu, powerlifting, boxing and kidsâ&#x20AC;&#x2122; classes. The coaches include her sister, Dina, the legendary Garreth â&#x20AC;&#x153;Soldierboyâ&#x20AC;?

McLellan, and her business partner, Ruzanne du Plessis.

HER INSPIRATION: â&#x20AC;&#x153;I watched my mom struggle every day, but her strength and will to keep going was so inspirational and got me through the many adversities Iâ&#x20AC;&#x2122;ve faced throughout my life. As I continue on my journey, Iâ&#x20AC;&#x2122;ve also realised that success in life is not only about your own achievements, but also empowering others to reach their goals and dreams, which is why I created PHiT. I hope that my story will inspire other women to join the sport and that Iâ&#x20AC;&#x2122;ll be able to empower them to achieve their own greatness through the gym.â&#x20AC;?

XXX mUOFTTNBH DP [B

61

T

core CARE

HERE ARE MANY WAYS A MEDICINE BALL CAN BENEFIT YOUR BODY, YOUR STRENGTH AND YOUR FITNESS LEVELS. THIS SIMPLE YET HIGHLY VERSATILE STRENGTH AND CONDITIONING TOOL IS ESPECIALLY USEFUL WHEN YOUR AIM IS A MORE DEFINED AND STRONGER MORE DEFINED MIDSECTION. The ability to throw, catch and move the ‘med’ ball easily from one side of your body to the other makes it one of the most functional pieces of exercise equipment you can use or own.

As your entire body works to control the momentum of the weight, you’ll improve your core strength and stability, while also engaging numerous other muscles.

A DAILY DOSE OF MEDICINE BALL TRAINING CAN HELP YOU CRAFT A SERIOUS SET OF ABS Photography by James Patrick www.jamespatrickphotography.com Performed by Laura Tarbell

Side to side slams Stand with a wide stance, holding the medicine ball with both hands. Lift the medicine ball up above your head. From this extended position, engage your core and powerfully throw the ball into the ground next to your right foot. Catch the ball as it bounces back up, return to the extended overhead position and repeat the slam on your left side.

PERFORM: Keep alternating sides in this fashion, completing 10 slams per side.

1 Form tip: Keep your core engaged and use your entire body, including your legs, to generate force for the slam.

CAUTION: Be careful not to let the medicine ball bounce back up and hit you in the face. Slam balls are the most effective for this move.

Core med ball circuit THE WORKOUT: Perform these exercises in a circuit fashion. Complete the required reps for each exercise, then move directly to the next one.

Only rest once an entire circuit has been completed.

Perform 3-5 circuits to complete the workout.

Exercise 1: Side to side slams Exercise 2: Mountain climbers Exercise 3: Med ball twist throws Exercise 4: Lying knee raise and overhead reach

Note: This variation will engage your core to a greater degree than standard mountain climbers performed without the medicine ball.

2 Form tip: Ensure that you maintain a quick yet controlled motion as you alternate knee drives.

Mountain climbers Drop down into an extended push-up position with both hands placed close together on top of the medicine ball. Shift your bodyweight forward until your shoulders are above the ball. Lift Â&#x153;Â&#x2DC;i vÂ&#x153;Â&#x153;Ă&#x152; Â&#x153;vv Ă&#x152;Â&#x2026;i yÂ&#x153;Â&#x153;Ă&#x20AC; >Â&#x2DC;` ÂľĂ&#x2022;Â&#x2C6;VÂ&#x17D;Â?Ă&#x17E; bring one knee up towards your elbow. As you return that foot to Ă&#x152;Â&#x2026;i yÂ&#x153;Â&#x153;Ă&#x20AC;] Â&#x2C6;Â&#x201C;Â&#x201C;i`Â&#x2C6;>Ă&#x152;iÂ?Ă&#x17E; `Ă&#x20AC;Â&#x2C6;Ă&#x203A;i Ă&#x17E;Â&#x153;Ă&#x2022;Ă&#x20AC; other knee up.

PERFORM: Continue to alternate knee drives in this fashion, completing 15 per side.

Form tip: Keep your core engaged and the head aligned

Med ball twist throw

3

Stand upright with your feet positioned shoulder-width apart, holding a med ball in both hands.

You must position yourself so that your side is at least 1m away from a wall or a training partner.

Rotate your shoulders and torso away from the wall. Immediately reverse your direction of movement. Twist your torso and shoulders in the opposite direction to generate power. As you rotate, extend your arms and release the ball, throwing it against the wall or into your partnerâ&#x20AC;&#x2122;s hands.

PERFORM: Catch the ball again and repeat the movement sequence 10 times before turning around to throw from the opposite side.

Form tip: Use your torso to generate the power for the throw, not your arms.

4

Form tip: Do not let your NQYGT DCEM CTEJ QHH QH VJG Ć&#x192;QQT during the exercise.

Lying knee raise and overhead reach Lie on your back on the ground with your legs extended. Hold a medicine ball in both hands above your head. Pull your knees into your chest and raise your arms towards the ceiling simultaneously. Pull the med ball over your shins, before slowly lowering your legs and arms back to the starting position.

PERFORM: Repeat the movement 10 times to complete the circuit.

XXX mUOFTTNBH DP [B

63

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BookMe Interact with new and existing customers in novel ways to achieve superior customer service. BookMe enables small studios and service providers to manage their appointment schedules QPNKPG VJGTGD[ OCMKPI VJGO OQTG GHĆ&#x201A;EKGPV OQTG RTQHGUUKQPCN CPF OQTG RTQĆ&#x201A;VCDNG Solutions available to subscribing service providers only. An initiative of SA Appointments Online.

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66

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SEPTEMBER - OCTOBER 2018 | XXX mUOFTTNBH DP [B

Fit Ferret Personal trainer software to build visual workouts online, manage and communicate with clients and ensure progress. Fit Ferret is built for the modern personal trainer trying to grow their business, be it in-person or online services.

next level DEADLIFTS This compound movement works almost the entire body, but is particularly effective at developing stronger, more mobile hips.

Major muscles worked include the lower and middle back, glutes, thighs and calves, with numerous stabiliser muscles in the core also engaged.

By incorporating more muscles with each rep, this compound exercise delivers better results, while also improving functional movement patterns.

Lift like a boss

Get a grip

Stand over the barbell with your feet positioned slightly narrower than shoulder-width apart.

Grab the bar with an overhand grip, with your arms positioned either side of your torso. Bend your knees, push back with your hips and drop your glutes FQYP VQ VJG ƃQQT 5VCPF WR by extending your hips and knees simultaneously while pulling hard. Roll the bar over your knees and thighs until your legs are straight.

Lock your knees and hips at the top.

Want to pull more weight?

Try using a mixed grip. It generally lets you handle more load. Another great way to improve your deadlift grip strength is to perform static holds at the top of the movement.

To do this, stand holding the barbell for about 5-10 seconds after you’ve ƂPKUJGF [QWT NCUV TGR KP each set.

Follow Zee

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SEPTEMBER - OCTOBER 2018 | www.fitnessmag.co.za

Check your form Ensure that your feet are placed directly under the bar in the starting position. Do not tilt your pelvis as you drop down into the deep squat position, and never round your back. Lift your chest as you pull upwards and keep your head in line with your shoulders. Keep the bar close to your body as you drive your knees and hips upwards. Do not jerk the weight up at the top and don’t lean back. Maintain momentum with a smooth, continuous pulling motion from the bottom to the top.

@Zee_FitnessJunkie for more great exercise ideas.

It's a Zee thing Zee, a self-confessed Fitness Junkie, eats clean, trains hard and uses NPL supplements to recover and build that shapely physique sheâ&#x20AC;&#x2122;s after.

When she hits the gym, her goto exercise is the deadlift. Zee loves this move for its ability to target all those muscles around the hips that are so important to women, particularly the glutes and upper legs. â&#x20AC;&#x153;Itâ&#x20AC;&#x2122;s an amazing compound exercise that builds a great physique,â&#x20AC;? explains Zee. I wish more women would load up a bar and get deadlifting, because this exercise burns serious calories and forges immense strength.

IN CASE YOU HA

ng is

THE MEMO YET:

the new sexy XXX mUOFTTNBH DP [B

69

“My goal is to be published in a magazine.”

This is a statement I receive several times a week from fitness talents who unfortunately have the misperception that being published in a magazine is the ultimate objective for a successful career.

BY James Patrick www.fitposium.com | www.jamespatrick.com

Gettin ublished is only the first step to getting paid James Patrick, ACG, ALB is an internationally published commercial and editorial photographer based in Arizona. He has also worked as a marketing professional, website strategist, journalist and a public speaker covering a variety of topics including photography, marketing and business development. He is a past recipient of the Inside Tucson Business Up & Comer of the Year award and has received more than 30 ADDY® for his work in colour photography.

His work is available to be seen at jamespatrick.com and he is the founder of the annual FITposium conference.

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SEPTEMBER - OCTOBER 2018 | www.fitnessmag.co.za

The idea they have is that if they get published, then everything will immediately change for the better as unlimited opportunities will instantly materialise to support the remainder of their careers.

As a photographer, Iâ&#x20AC;&#x2122;ve shot more than 300 printed magazine covers in the last decade alone. Not taking into CEEQWPV VJG HCKT UJCTG QH RTQHGUUKQPCN CVJNGVGU CEVQTU CPF EGNGDTKVKGU + JCXG YQTMGF YKVJ VJG UKIPKĆ&#x201A;ECPV RQTVKQP QH VJQUG EQXGTU YGTG QH Ć&#x201A;VPGUU VCNGPVU OQFGNU CPF GPVTGRTGPGWTU 6JKU KU KP CFFKVKQP VQ KPPWOGTCDNG OCIC\KPG HGCVWTGU +oXG RJQVQITCRJGF YJKEJ VQVCN KP VJG VJQWUCPFU 6JCV KU NKVGTCNN[ JWPFTGFU CPF JWPFTGFU QH Ć&#x201A;VPGUU RGTUQPCNKVKGU who Iâ&#x20AC;&#x2122;ve had the opportunity to work with in getting published.

However, what may surprise you is how many careers never grew after the published feature, and how many others simply faded away altogether. One example in RCTVKEWNCT KU C Ć&#x201A;VPGUU OQFGN VJCV + worked with to secure two cover RTQĆ&#x201A;NGU CPF C JCPFHWN QH HGCVWTGU inside magazines. After a short two years they were no longer in the industry because they could not get enough business to sustain their career.

The mistake that they, and many others, make is to assume that being published is the golden ticket to growing a career or, even worse, that it is the end goal that one should strive to achieve. It is neither.

Part of the marketing mix Being published can, in fact, exponentially help grow C Ć&#x201A;VPGUU VCNGPVoU DTCPF DWV it should never be the ultimate goal.

Getting featured in a magazine is a marketing tool. A published feature is something that one has to earn in exchange for promoting their latest endeavour.

This means, logically, that you actually have to be doing something worthy of the mediaâ&#x20AC;&#x2122;s attention that you can promote.

You will want to have something for people to take action on by the time your magazine feature comes out.

A portion of the publicationâ&#x20AC;&#x2122;s

audience will see this feature and will then look into you by trying to Ć&#x201A;PF [QWT UQEKCN OGFKC CEEQWPVU and possibly even your website.

If there is no offering for them to take action on, that is where it will end.

Feed the funnel However, if you have something for readers to engage with, [QWoNN ETGCVG QRRQTVWPKVKGU VQ assimilate those new visitors into your funnel, making them potential future customers.

At a minimum you should be directing all new viewers to sign up for your e-mail list so you can capture their information while the magazine is still out. One step up from there would be to have a sales offering they can take action on, such as online training or coaching. This will turn your new CWFKGPEG KPVQ C RQVGPVKCN RTQĆ&#x201A;V spinner.

The average magazine is on newsstands for 30 days. In this 30 days you have the opportunity to leverage that publicationâ&#x20AC;&#x2122;s feature to grow your brand. After that time, a new issue is out featuring a new person and your time has expired.

Your goal should be to time your media features to hit newsstands while you have an offering available for people to take action on. Should you have a feature coming out before you have an offer ready, then set up your social media and website channels to direct people to sign up for your lead magnet and email list.

Going digital

RĂ&#x2021;QDĂ&#x2021;BG ĹźD HLO@BĂ&#x2021;

Missed opportunities

Although magazines are no longer on newsstands after about 30 days, there are additional ways in which to further leverage your publication features WR \RXU EHQHÂżW 7KH ÂżUVW LV WR GR VLJQLÂżFDQW social media and develop content, like blogs and videos, about the media feature \RX UHFHLYHG ,W GULYHV \RXU FXUUHQW WUDIÂżF WR WKH publication, and offers those casually browsing your channels more YDOLGDWLRQ LQ \RXU EUDQG From there you can do features looking back on your published press as a page on your website, using behind-the-scenes footage you can create on video, with pictures, or on podcasts or blogs 7KLV is to remind people of the

top media features you have received so that any new followers you receive are aware of magazine credentials and publishing VXFFHVV ,Q DOO RI \RXU marketing materials, such as your website, you can include a section showing the logos of all the publications you have worked with and EHHQ IHDWXUHG LQ 7KLV ÂłDV featured inâ&#x20AC;? promotion is a tremendous way to build instant credibility with people who visit your site RU UHYLHZ \RXU FRQWHQW So donâ&#x20AC;&#x2122;t make the mistake of allowing the published feature to be the end point of your career. Instead, work to make it the beginning of your brand-building journey.

The average magazine is on newsstands for 30 days. In those 30 days you have the opportunity to leverage that publicationâ&#x20AC;&#x2122;s feature to grow your brand.

XXX mUOFTTNBH DP [B

71

how to Mariska du Plessis Fitness blogger and go-to-gal of whatâ&#x20AC;&#x2122;s happening in the industry.

master YOUR MIND To succeed at any physical endeavour, whether itâ&#x20AC;&#x2122;s a body transformation, getting ready for a Bikini competition, or completing a challenging race, you first need to master your mind.

Your mental state is often more of a factor than your physical preparation when it comes to achieving your ultimate goal, so hereâ&#x20AC;&#x2122;s how you can master your mind:

1. Acknowledge

your thoughts

The comments and images that pop up in your mind greatly KPÆ&#x192;WGPEG [QWT GOQVKQPU [QWT EQPÆ&#x201A;FGPEG CPF [QWT OQVKXCVKQP NGXGNU +V U VJGTGHQTG GUUGPVKCN VJCV you get a handle on your thoughts VQ ICKP C ENGCTGT RGTURGEVKXG QH [QWT EWTTGPV UVCVG QH OKPF

2. Control your

thoughts

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72

3. Establish a routine

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4. Create systems

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STRIKE A BALANCE BETWEEN

working out, eating healthily, working, looking after your mental health and spending time on things you are passionate about and that relax you.

SEPTEMBER - OCTOBER 2018 | XXX mUOFTTNBH DP [B

YOUâ&#x20AC;&#x2122;LL NEED TO BE STRICT ON YOURSELF

by not letting emotions or a lack of motivation stop you from getting the job done!

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5. Forget motivation,

get disciplined

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6. Meditate

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7. Unplug and recharge

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73

Seasonal allergies, most commonly in the form of allergic rhinitis, otherwise known as hay fever, afflict between 20-30 percent of South Africans, according to various sources, including the Allergy Society of South Africa.

While allergies are prevalent year round in South Africa due to the countryâ&#x20AC;&#x2122;s floral diversity, symptoms are often most pronounced during seasonal transitions, particularly when colder winter weather gives way to spring.

Allergic reaction During this period, which spans the months of September, October and November, the prevalence of pollen, mould and fungal URQTGU TKUG CU VTGGU Æ&#x192;QYGTU weeds and grasses produce these natural substances.

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Donâ&#x20AC;&#x2122;t let allergies derail your training Spring time means warmer weather and blooming flowers, and the start of allergy season...

74

SEPTEMBER - OCTOBER 2018 | www.fitnessmag.co.za

Alleviate symptoms

#U NQPI CU KVoU PQV C EQNF QT VJG Æ&#x192;W [QWoTG UWHHGTKPI HTQO s EGTVCKP U[ORVQOU CTG UKOKNCT s VJGP EXERCISE MAY ACTUALLY HELP TO ALLEVIATE YOUR ALLERGIES. While working out isnâ&#x20AC;&#x2122;t a EWTG VJG KPETGCUGF DNQQF Æ&#x192;QY VJCV GZGTEKUG RTQOQVGU ECP JGNR VQ OKPKOKUG [QWT U[ORVQOU CU KV TGFWEGU KPÆ&#x192;COOCVKQP KP [QWT nose, mouth and lungs, and also boosts your immune system.

If youâ&#x20AC;&#x2122;re suffering from severe hay fever, itâ&#x20AC;&#x2122;s best to follow these guidelines while training to minimise your exposure to allergens:

There are also other wa ays you can reduce your e symptoms and alleviate ur congestion prior to you omfort. workout and train in co

â&#x20AC;¢ Train indoors KP CP CKT

â&#x20AC;¢ Consult your doctor VQ

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â&#x20AC;¢ Avoid indoor areas that are damp or have mould.

â&#x20AC;¢ If you train outdoors, CXQKF JGCXKN[ YQQFGF QT ITCUU[ CTGCU

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â&#x20AC;¢ Ideal times to administer

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â&#x20AC;¢ Supplement with vitamin D

â&#x20AC;¢ Avoid training on warm, dry and windy days.

â&#x20AC;¢ Avoid areas YJGTG ITCUU KU DGKPI EWV â&#x20AC;¢ Train before 10h00 or after 16h00, CU RQNNGP EQWPVU CTG JKIJGUV DGVYGGP VJGUG VKOGU

â&#x20AC;¢ Do not hang up wet or

damp workout gear in poorly ventilated areas.

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â&#x20AC;¢ Include a probiotic

supplement QT OQTG RTQDKQVKE TKEJ HQQFU KP [QWT FKGV 5VWFKGU UJQY VJCV RTQDKQVKEU OC[ RTGXGPV VJG KOOWPG U[UVGO HTQO QXGTTGCEVKPI VQ RQNNGP CPF QVJGT CNNGTIGPU D[ NQYGTKPI NGXGNU QH CP CPVKDQF[ KP [QWT DNQQF VJCV UVKOWNCVGU VJG TGNGCUG QH JKUVCOKPG

Am I sick, j t or just suffering from allergies? â&#x20AC;¢ Allergies are not accompanied by a fever, aches, and general muscle and body pain, as are flus and colds. â&#x20AC;¢ A cough and sore throat are occasionally found with allergies, but almost always appear with a cold.

If symptoms persist for longer than 7-10 days, it is generally considered to be allergies.

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research Where you live affects your allergies A recently completed South African regional study on allergies conducted by independent aerobiologist, Dilys Berman, and funded by Adcock Ingram, highlights the plants most commonly associated with the onset of hay fever and where they are found.

This research enables sufferers to better control their allergies with information on expected seasonal allergen spikes. Visit www.allergyfoundation.co.za for more info.

nutrition news

More plant power!

Recommended read:

WHEN CALORIES & CARDIO DONâ&#x20AC;&#x2122;T CUT IT (Kindle edition)

By Joanne Lee Cornish Calorie restriction and heart pumping cardio have been the mainstay of weight-loss programmes for decades.

Theyâ&#x20AC;&#x2122;re so ingrained in our belief system that we fear if we eat too much or exercise too little weâ&#x20AC;&#x2122;ll be instantly punished with overnight weight gain. This book offers a fascinating look at the maLQT KPĆ&#x192;WGPEGTU VJCV KORCEV body composition and fat patterning. It explains how these players pay little heed to our obsessive tracking of intake versus expenditure and it will show you how you can control these factors to work in your favour. In â&#x20AC;&#x153;When Calories & Cardio Donâ&#x20AC;&#x2122;t Cut Itâ&#x20AC;? youâ&#x20AC;&#x2122;ll learn about the one reaction that needs to happen to break down fat, what causes fat storage to accelerate with age, the three times in life when you can increase your number of fat cells, and why chronic dieters end up with fat arms and thick waists. $11.44 www.amazon.com

8% 76

The American Society for Nutrition recently hosted its Nutrition 2018 conference in Boston, in the US, where PGY TGUGCTEJ EQPĆ&#x201A;TOGF a number of the health DGPGĆ&#x201A;VU CUUQEKCVGF YKVJ C plant-based diet. The study Â&#x2C6;Â&#x2DC;VÂ?Ă&#x2022;`i` wÂ&#x2DC;`Â&#x2C6;Â&#x2DC;}Ă&#x192; vĂ&#x20AC;Â&#x153;Â&#x201C; Ă&#x20AC;iĂ&#x192;i>Ă&#x20AC;VÂ&#x2026; VÂ&#x153;Â&#x2DC;`Ă&#x2022;VĂ&#x152;i` Â&#x2C6;Â&#x2DC; Ă&#x152;Â&#x2026;i iĂ&#x152;Â&#x2026;iĂ&#x20AC;Â?>Â&#x2DC;`Ă&#x192;] Ă&#x20AC;>âÂ&#x2C6;Â? >Â&#x2DC;` Ă&#x152;Â&#x2026;i 1- /Â&#x2026;i Ă&#x2022;Ă&#x152;VÂ&#x2026; Ă&#x20AC;iĂ&#x192;i>Ă&#x20AC;VÂ&#x2026;iĂ&#x20AC;Ă&#x192; vÂ&#x153;Ă&#x2022;Â&#x2DC;` Ă&#x152;Â&#x2026;>Ă&#x152; Ă&#x152;Â&#x2026;Â&#x153;Ă&#x192;i Ă&#x153;Â&#x2026;Â&#x153; >Ă&#x152;i > `Â&#x2C6;iĂ&#x152; VÂ&#x153;Â&#x2DC;Ă&#x152;>Â&#x2C6;Â&#x2DC;Â&#x2C6;Â&#x2DC;} Â&#x201C;Â&#x153;Ă&#x20AC;i ÂŤÂ?>Â&#x2DC;Ă&#x152; Ă&#x152;Â&#x2026;>Â&#x2DC; >Â&#x2DC;Â&#x2C6;Â&#x201C;>Â? ÂŤĂ&#x20AC;Â&#x153;Ă&#x152;iÂ&#x2C6;Â&#x2DC; Â&#x2026;>` > Â?Â&#x153;Ă&#x153;iĂ&#x20AC; Ă&#x20AC;Â&#x2C6;Ă&#x192;Â&#x17D; Â&#x153;v VÂ&#x153;Ă&#x20AC;Â&#x153;Â&#x2DC;>Ă&#x20AC;Ă&#x17E; Â&#x2026;i>Ă&#x20AC;Ă&#x152; `Â&#x2C6;Ă&#x192;i>Ă&#x192;i Â?>Ă&#x152;iĂ&#x20AC; Â&#x2C6;Â&#x2DC; Â?Â&#x2C6;vi° -Â&#x2C6;Â&#x201C;Â&#x2C6;Â?>Ă&#x20AC;Â?Ă&#x17E;] Ă&#x152;Â&#x2026;i Ă&#x20AC;>âÂ&#x2C6;Â?Â&#x2C6;>Â&#x2DC; Ă&#x152;i>Â&#x201C; vÂ&#x153;Ă&#x2022;Â&#x2DC;` Ă&#x152;Â&#x2026;>Ă&#x152;

Ă&#x152;Â&#x2026;Â&#x153;Ă&#x192;i Ă&#x153;Â&#x2026;Â&#x153; >Ă&#x152;i a diet rich in plant-based proteins were 60% less likely than those who consumed more animal protein to develop arterial plaque. Ć&#x201A;Â&#x2DC;` Â&#x2C6;Â&#x2DC; Ă&#x152;Â&#x2026;i 1- Ă&#x192;Ă&#x152;Ă&#x2022;`Ă&#x17E;] Ă&#x203A;i}iĂ&#x152;>Ă&#x20AC;Â&#x2C6;>Â&#x2DC;Â&#x2C6;Ă&#x192;Â&#x201C; Ă&#x153;>Ă&#x192; >Ă&#x192;Ă&#x192;Â&#x153;VÂ&#x2C6;>Ă&#x152;i` Ă&#x153;Â&#x2C6;Ă&#x152;Â&#x2026; viĂ&#x153;iĂ&#x20AC; Ă&#x20AC;Â&#x2C6;Ă&#x192;Â&#x17D; v>VĂ&#x152;Â&#x153;Ă&#x20AC;Ă&#x192; vÂ&#x153;Ă&#x20AC; `Â&#x2C6;>LiĂ&#x152;iĂ&#x192; >Â&#x2DC;` Â&#x2026;i>Ă&#x20AC;Ă&#x152; `Â&#x2C6;Ă&#x192;i>Ă&#x192;i° /Â&#x2026;i Ă&#x203A;i}iĂ&#x152;>Ă&#x20AC;Â&#x2C6;>Â&#x2DC;Ă&#x192; Ă&#x192;Ă&#x152;Ă&#x2022;`Â&#x2C6;i` >Â?Ă&#x192;Â&#x153; Â&#x2026;>` > Ă&#x192;Â&#x201C;>Â?Â?iĂ&#x20AC; Ă&#x153;>Â&#x2C6;Ă&#x192;Ă&#x152; VÂ&#x2C6;Ă&#x20AC;VĂ&#x2022;Â&#x201C;viĂ&#x20AC;iÂ&#x2DC;Vi] Â?iĂ&#x192;Ă&#x192; >L`Â&#x153;Â&#x201C;Â&#x2C6;Â&#x2DC;>Â? v>Ă&#x152;] Â?Â&#x153;Ă&#x153;iĂ&#x20AC; VÂ&#x2026;Â&#x153;Â?iĂ&#x192;Ă&#x152;iĂ&#x20AC;Â&#x153;Â?] Â?Â&#x153;Ă&#x153;iĂ&#x20AC; LÂ?Â&#x153;Â&#x153;` Ă&#x192;Ă&#x2022;}>Ă&#x20AC;] > Â?Â&#x153;Ă&#x153;iĂ&#x20AC; ] Ă&#x153;iĂ&#x20AC;i Â?iĂ&#x192;Ă&#x192; Â?Â&#x2C6;Â&#x17D;iÂ?Ă&#x17E; Ă&#x152;Â&#x153; }>Â&#x2C6;Â&#x2DC; Ă&#x153;iÂ&#x2C6;}Â&#x2026;Ă&#x152;] >Â&#x2DC;` Â&#x2026;>` > Â?Â&#x153;Ă&#x153;iĂ&#x20AC; Â&#x201C;Â&#x153;Ă&#x20AC;Ă&#x152;>Â?Â&#x2C6;Ă&#x152;Ă&#x17E; Ă&#x20AC;>Ă&#x152;i] VÂ&#x153;Â&#x201C;ÂŤ>Ă&#x20AC;i` Ă&#x152;Â&#x153; Â&#x201C;i>Ă&#x152; i>Ă&#x152;iĂ&#x20AC;Ă&#x192;°

On trend

Cape Foodss Himalayan n Pink Salt Shakers HIMALAYAN PINK SALT IS A GOURMET INGREDIENT GUARANTEED TO ENHANCE THE FLAVOUR OF ANY MEAL. Ć&#x201A;Â&#x2DC;` Â&#x2C6;Ă&#x152; >Â?Ă&#x192;Â&#x153; Â&#x2026;>Ă&#x192; >

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BROCCOLI COFFEE Coffee served with powdered broccoli is an emerging global trend being driven by the environmental consciousness and plant-based health movements. The }Ă&#x20AC;Â&#x153;Ă&#x153;Â&#x2C6;Â&#x2DC;} ÂŤÂ&#x153;Ă&#x153;`iĂ&#x20AC;i`

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THE REDUCTION IN MORTALITY RISK ASSOCIATED WITH CONSUMING ONE CUP OF COFFEE A DAY.

6JKU YCU VJG Ć&#x201A;PFKPI QH C 7- UVWF[ EQPFWEVGF CV VJG 0CVKQPCN %CPEGT +PUVKVWVG that reviewed 10 years of Biobank data from 500,000 people.

SEPTEMBER - OCTOBER 2018 | XXX mUOFTTNBH DP [B

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- the number of minerals and trace elements, including calcium, magnesium, potassium, copper and iron, found in pink Himalayan salt.

Moringa Miracle Tea The range of revitalising and soothing Moringa Miracle Teas have a refreshing taste and tons of nutritional, alkalizing and RWTKH[KPI DGPGĆ&#x201A;VU Â&#x153;Ă&#x20AC;Â&#x2C6;Â&#x2DC;}> Â&#x2C6;Ă&#x20AC;>VÂ?i /i> Â&#x2C6;Ă&#x192; £ää¯ Â&#x2DC;>Ă&#x152;Ă&#x2022;Ă&#x20AC;>Â?

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new Energy bites for a natural boost Consumers are constantly looking for healthier ways to snack and, according to Anna Klainbaum, food trend expert and writer, recipes for granola and oatmeal balls have become very popular. These bite-sized snacks are traditionally made with peanut butter, oats or granola, seeds and honey, but are also often packed with dried nuts, chocolate chips or shredded coconut. They CTG HWNN QH PWVTKGPVU RTQVGKP JGCNVJ[ ECTDU HCVU CPF Ć&#x201A;DTG which help build lean muscle mass, boost energy and aid in weight maintenance. This snack will give you a boost while keeping you full for the afternoon. Theyâ&#x20AC;&#x2122;re also a quick and convenient grab-and-go snack that can last the whole week in the fridge.

INGREDIENTS 2½ cups Pouyoukas whole rolled oats ½ cup Pouyoukas pumpkin seeds ½ cup raisins 2 tbsp Pouyoukas UWPĆ&#x192;QYGT UGGFU 1 tsp cinnamon ½ cup natural almond or peanut butter 1/3 cup honey 1 tsp vanilla essence

INSTRUCTIONS 1. Combine whole rolled oats, pumpkin seeds, TCKUKPU UWPĆ&#x192;QYGT UGGFU CPF cinnamon in large bowl.

2. Stir in almond or peanut butter, honey and vanilla until soft dough forms.

3. Moisten hands and roll dough into balls.

4. Place in freezer for 20 minutes to set, then serve or store in the fridge.

NUTRIBULLET NOW ALSO IN PINK!

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Ă&#x17D;Ă&#x17D;äÂ&#x201C;Â?

Ă&#x2021;xäÂ&#x201C;Â?

HYDRATE WITH HALO HALO Water is prepared via reverse osmosis and bottled in BPA-free bottles that are re-usable â&#x20AC;&#x201C; ideal for gym and

outdoor activities â&#x20AC;&#x201C; and recyclable. Available in a variety of colourful and trendy 330ml and 750ml bottles. Learn more at drinkhalo.co.za.

fresh eating

Healthy

HEROES

R M Ŷ Q F N Q B H L

Shining the spotlight on the healthiest hero ingredients for your meal plan RECIPES BY Alani Keiser PHOTOGRAPHY BY Gavin Arnold Goodman from Drawn to Light

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pring is in the air, which means we naturally prefer lighter foods that are Æ&#x201A;NNGF YKVJ YCVGT CPF nourishment. /KETQITGGPU CTG [QWPI XGIGVCDNG ITGGPU JCTXGUVGF DGHQTG OCVWTCVKQP LWUV UGXGP VQ FC[U CHVGT IGTOKPCVKQP 6JG[ CTG CRRTQZKOCVGN[ s EO VCNN DGVYGGP C URTQWV CPF C DCD[ NGCH CPF RCEMGF HWNN QH PQWTKUJOGPV +P HCEV VJG[ EQPVCKP FQWDNG VJG nutrients of regular greens.

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SEPTEMBER - OCTOBER 2018 | XXX mUOFTTNBH DP [B

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Microgreens supplied

by Urban Micro Greens, Randburg. Look out for Urban Micro Greensâ&#x20AC;&#x2122; mixed microgreens in various outlets across South Africa, or visit www.umgreens.com for more info.

Also delicious with added raisins and coconut yoghurt.

SIMPLE PAPAYA & ROCKET Makes 2 servings

INGREDIENTS 1 large papaya 2 handfuls of rocket microgreens ½ a lime

Fact:

INSTRUCTIONS (RAW) 1. Halve and de-seed the papaya.

2. Place rocket microgreens inside papaya (or chop papaya roughly).

3. Spritz with lime and serve.

Sunflower microgreens contain 30% protein.

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MICROGREENS SMOOTHIE Serves 2

Brassicaceae family:

Apiaceae family:

Amaranthaceae family:

Cabbage, broccoli, radish rocket

Carrot, fennel and celery

Swiss chard, beetroot and spinach

Asteraceae family:

Amaryllidaceae family:

Cucurbitaceae family:

Endive, lettuce, and chicory

Garlic, onion, leek

Cucumber and squash

INGREDIENTS 4 ripe bananas ÂŁ Â&#x2026;>Â&#x2DC;`vĂ&#x2022;Â? Â&#x153;v Ă&#x192;Ă&#x2022;Â&#x2DC;yÂ&#x153;Ă&#x153;iĂ&#x20AC; Â&#x201C;Â&#x2C6;VĂ&#x20AC;Â&#x153;greens or Tatsoi microgreens 500ml almond milk INSTRUCTIONS 1. Blend all ingredients together.

Keep a pinch of microgreens for garnish.

2. Garnish with a few microgreens and serve.

XXX mUOFTTNBH DP [B

79

CAULIFLOWER & CORIANDER INGREDIENTS Ă&#x201C; VĂ&#x2022;ÂŤĂ&#x192; Â&#x153;v V>Ă&#x2022;Â?Â&#x2C6;yÂ&#x153;Ă&#x153;iĂ&#x20AC; Ă&#x20AC;Â&#x2C6;Vi 2 slices of butternut 1 handful of coriander microgreens 1 handful of Chinese cabbage microgreens 1 tsp olive oil Dash of cumin Pinch of salt and black pepper INSTRUCTIONS 1. *Ă&#x20AC;Â&#x153;ViĂ&#x192;Ă&#x192; V>Ă&#x2022;Â?Â&#x2C6;yÂ&#x153;Ă&#x153;iĂ&#x20AC; Ă&#x2022;Â&#x2DC;Ă&#x152;Â&#x2C6;Â? }Ă&#x20AC;>Â&#x2C6;Â&#x2DC;Ă&#x17E; ­Ă&#x192;Â&#x2C6;Â&#x201C;Â&#x2C6;Â?>Ă&#x20AC; to couscous).

2. Roughly chop butternut.

3. Â&#x153;Â&#x201C;LÂ&#x2C6;Â&#x2DC;i V>Ă&#x2022;Â?Â&#x2C6;yÂ&#x153;Ă&#x153;iĂ&#x20AC;] LĂ&#x2022;Ă&#x152;Ă&#x152;iĂ&#x20AC;Â&#x2DC;Ă&#x2022;Ă&#x152;] VĂ&#x2022;Â&#x201C;Â&#x2C6;Â&#x2DC; and salt and pepper.

4. Place in bowl with microgreens.

5. Serve with olive oil.

Also delicious with buttery avo dressing or balsamic vinegar.

BEETROOT & CHOCOLATE BALSAMIC Serves 2

INGREDIENTS 2 medium beetroot bulbs 2 handfuls of black mustard microgreens 1 tbsp of desiccated coconut 2 tbsp of balsamic vinegar 1 tsp of raw cacao INSTRUCTIONS 1. Spiralise the beetroot into â&#x20AC;&#x153;angel-hairâ&#x20AC;? noodles.

2. Mix the balsamic and raw cacao.

3. Â&#x153;Â&#x201C;LÂ&#x2C6;Â&#x2DC;i >Â?Â? Â&#x2C6;Â&#x2DC;}Ă&#x20AC;i`Â&#x2C6;iÂ&#x2DC;Ă&#x152;Ă&#x192;] iĂ?ViÂŤĂ&#x152; microgreens.

4. Place beetroot salad into bowl and top with microgreens.

5. Serve with light salad of choice.

80

BUTTERY AVO ZUCCHINI Serves 2

INGREDIENTS 2 large zucchinis 1 large avocado 1 handful of red mustard microgreens 1 handful of radish microgreens 1 tbsp of olive oil 1 tsp of nutritional yeast Pinch of black pepper & salt Juice of ½ a lime INSTRUCTIONS 1. Slice zucchini thinly using a mandoline slicer.

2. *Ă&#x20AC;Â&#x153;ViĂ&#x192;Ă&#x192; >Ă&#x203A;Â&#x153;V>`Â&#x153;] Â&#x153;Â?Â&#x2C6;Ă&#x203A;i Â&#x153;Â&#x2C6;Â? >Â&#x2DC;` nutritional yeast with lime and salt and pepper.

3. Â&#x153;Â&#x201C;LÂ&#x2C6;Â&#x2DC;i >Â?Â? Â&#x2C6;Â&#x2DC;}Ă&#x20AC;i`Â&#x2C6;iÂ&#x2DC;Ă&#x152;Ă&#x192;] except microgreens.

4. Plate separately.

5. Sprinkle with raw cashew cheese and serve.

SEPTEMBER - OCTOBER 2018 | XXX mUOFTTNBH DP [B

THIS RECIPE IS IDEAL FOR STRONG FLAVOURED MICROGREENS SUCH AS ROCKET, BLACK MUSTARD AND CORIANDER.

All equipment and information available at www.alanikeiser.com

Serves 2

Alani Keiser

need a protein boost?

Creator of Processed to Plantbased recipe books with 15 years of experience with plant-based living www.alanikeiser.com

Pantry make-over

GREEN LIVING 5YKVEJKPI VQ C OQTG UWUVCKPCDNG NKHGUV[NG UJQWNF DGPGƂV your body, your health and the environment, so it pays to educate yourself on both natural alternatives to common everyday foods and ingredients, and environmentally-friendly options to common household plastic items.

HEMP SEEDS HAVE 31G OF PROTEIN PER 100G. ADD IT TO A SMOOTHIE OR YOUR BREAKFAST OATS FOR A DELICIOUS PROTEIN BOOST!

Plant Protein Clean eating can become a conundrum when you’re looking for convenience and protein-packed alternatives to the usual animal protein, or protein-based products that contain unwanted added sugar.

The average woman needs about 46g of protein daily, but have you ever considered how to incorporate more plant-based protein into your diett?

Chia seeds, quinoa and spirulina are all rich in protein, along with wLÀi] iÀ> Ã > ` i> Ì «À Ì } phytonutrients. Stock your pantry e with natural plant proteins that are minimally unprocessed.

e: Ideal options include • Edamame beans – 11g per 100g g • Chickpeas – 19g per 100g • Hemp seeds – 31g per 100g Note! For the sake of convenience, these foods can also be bought at health food stores, dried and spiced, or raw.

great idea!

Straws

Co offee

GO GREEN

For many people, their day Þ ÃÌ>ÀÌÃ >vÌiÀ Ì i À wÀÃÌ coffe ee! While this gets the brain and body moving, it doesn’t take long before they crash again. While coffee may be deliccious, it’s an unsustainable enerrgy booster.

Not on No Not o ly does coffee negatively affect your adrenals, causing chronic fatigue following sustained use, but coffee is also a culprit when it comes to dehydration, which can place strain on your kidneys.

If you drink coffee for energy in the morning, rather than purely for pleasure, consider stocking your pantry with hydrating coconut water or kombucha instead. Both are high in probiotics and electrolytes. They’re also perfect for preand post-workout drinks!

Note! Very few boxed or bottled coconut waters are 100% raw pure coconut water. Check out RawC Coconut Water (order online at www.freshearth.co.za) for a natural product.

Make the switch...

For more information & to download your free PROCESSED to PLANTBASED ebook, visit www.alanikeiser.com

Convenience meets eco-friendliness when you buy reusable straws!

We're all becoming more conscious of our environment and the sooner we convert from processed and unsustainable food packaging and straws, the quicker the environment can recover. No meditation needed for this one!

Stock your pantry with reusable glass or bamboo straws. These can also be kept in your bag when you're out grabbing a smoothie.

Note!

Suggested products for convenience include Restraw glass or bamboo straws, which are available at restraw.co.za.

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reader recipe

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FROZEN PROTEIN POPS

#FitnessReaderRecipe Winning recipe supplied by Halima Gani check out some more of her fave recipes I ƂVJGCNVJ[FKCTKGU

WHAT SHE USED: 1 scoop USN Blue Lab 100% Premium 7 iÞ *À Ìi « Ü`iÀ] >À" i y>Û ÕÀ Nut milk Plain roasted almonds or hazel nuts, crushed Melted dark chocolate

HOW SHE MADE IT • Add whey to nut milk and blend (water V> > à Li ÕÃi` >à > > ÌiÀ >Ì Ûi®° • Add some plain roasted almonds or >âi ÕÌð • Place into silicone ice-cream moulds > ` vÀiiâi° • Once frozen, coat with light drizzle of `>À V V >Ìi > ` à i VÀÕà i` ÕÌð

4GD MSŽV ÇQSż

Nut milk is a popular dairy milk alternative. If you opt for storebought versions, read labels and check ingredients to ensure you’re not buying sweetened variants that can pack in loads of added sugar.

Almond and cashew milks are some of the more popular forms of nut milk.

Easily make your own nut milk U - > > VÕ« v ÕÌÃ ÛiÀ } Ì w ÌiÀi` Ü>ÌiÀ° U , Ãi Ì i ÕÌÃ Ì i iÝÌ À }° U i ` Ü Ì £ ÌÀi v w ÌiÀi` Ü>ÌiÀ° U À> Ì i Ü>ÌiÀ ­ Ü ® Ì À Õ} > ÕÌ L>} Ì > L Ü ° U * ÕÀ > ` ÃÌ Ài > } >ÃÃ L ÌÌ i° U >ÃÌÃ v À Õ« Ì Î `>ÞÃ Ì i vÀ `}i° NUTRITIONAL INFO: 1 cup of almond milk contains roughly 60 calories, 2.5g of fat, 8g of carbs and 1g of protein.

BONUS TIP: You can also use the new USN Trust Bars >à > Ì iÀ `i V Õà V >Ì } «Ì ° - « Þ i Ì > L>À Ì i VÀ Ü>Ûi > ` ë ÛiÀ Þ ÕÀ vÀ âi « «Ã° * >Vi L>V Ì Ì i vÀiiâiÀ v À Ì i V V >Ìi V >Ì } Ì ÃiÌ°

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Submit your reader’s recipe and you could win a year’s supply of USN Whey Protein. Email KPHQ"ƂVPGUUOCI EQ \C QT VCI WU FitnessmagSA and USNSA QP +PUVCITCO YKVJ VJG recipe and food photo! Simple as that! #FitnessReaderRecipe

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 >««i> v V ÃÕ iÀ yÕi Vi` y>Û ÕÀð

supplement

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New research reveals why protein supplement timing matters to body composition

BY Pedro van Gaalen, Managing Editor

RIGHT! V

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e all know the importance of a well formulated protein supplement when it comes to repairing muscle and aiding recovery. We also know the two most important times of day for the consumption of a whey RTQVGKP UWRRNGOGPV CTG Æ&#x201A;TUV VJKPI KP VJG OQTPKPI CPF FKTGEVN[ CHVGT VTCKPKPI

Well, maybe not... The best time to sip on your favourite protein drink may depend on your goals, according to new research.

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The science A systematic review conducted recently by researchers from Purdue University delivered a number of interesting insights into the effectiveness of protein supplement timing. The research team, led by Joshua Hudson, reviewed over 2,000 relevant studies published before 2017 that prescribed a protein supplement and measured changes in body composition for a period of six weeks or more.

They eventually selected 34 randomised controlled trials with 59 intervention groups that met the review criteria and qualitatively assessed them.

0RUH VSHFLÂżFDOO\ the researchers looked at the effects of protein supplements consumed with meals, versus between meals, on resistance training induced body composition changes in adults What they found may have profound implications for those looking to tone up and shed more body fat.

Differences in ttiming 6JGTG CTG XCTKQWU UEKGPVKĆ&#x201A;EE TCVKQPCNGU that support differing apprroaches to protein supplement timiing. When supplementing to add muscle or for weight management, it is generally g ement advised that protein supple een meals, consumption occurs betwe e training to particularly after resistance create a positive net protein balance. hers found However, what the research was that supplement timing differentially P TGURQPUGU KPĆ&#x192;WGPEGF DQF[ EQORQUKVKQP For instance, consuming a protein supplement between meals, which may decrease compensatory eating behaviours, seems to increasse energy intake and, therefore, body weight. w Conversely, consuming a protein supplement twice daily with meals led to complete energetic compensation in adults who performed resistance training, which consistently decreased d fat in participants in the studies under review. They also showed a consistent c increase in lean mass. Consuming en meals had protein supplements betwee ass. inconsistent effects on fat ma The researchers suggested that ments â&#x20AC;&#x153;consuming protein supplem al meal with meals may lead to partia replacement that would displace nsumed the energy that would be con otherwise.â&#x20AC;? They therefore concluded that: â&#x20AC;&#x153;Concurrently with resisstance training, consuming protein supplements s een meals, with meals, rather than betwe may more effectively promote weight control and reduce fat RTQXGOGPVU OCUU YKVJQWV KPĆ&#x192;WGPEKPI KOR in lean mass.â&#x20AC;?

â&#x20AC;&#x153;Consuming protein supplements with meals may ace the lead to partial meal replacement that would displa energy that would be consumed otherwise.â&#x20AC;?

Getting lean vs gaining m muscle Ultimately, regardless of when you drink yourr protein supplement in relation to meals, you'll add muscle to your frame in response to intense weight training. The take-out body composition from this study is that a subtle difference in b can be achieved by shifting the timing of your shakes. g by adding For those looking to improve their conditioning NGCP OWUENG CPF TGFWEKPI DQF[ HCV VJG TGUGCTEJ Ć&#x201A;PFKPIU UWIIGUV meals is the that consuming your protein supplements with m most effective approach.

Boost your energy levels before training or during intense exercise, without the slump.

EXCLUSIVE TO

www.primalsa.co.za

I primalsportsnutrition f Primalsa

fit pregnancy 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.tonedandtru.com

TRAINING & PREGNANCY The third trimester is undoubtedly the most uncomfortable stage of pregnancy as your now bulging belly presses on all of your vital organs, digestive system and bladder.

Itâ&#x20AC;&#x2122;s also during this stage when you must be particularly mindful of engaging your deep core muscles when you stand. This helps to manage the lower back pain that can occur due to the weight of your growing belly, which shifts your centre of gravity forwards.

1

GET THE GREEN LIGHT FROM YOUR DOCTOR If you are at risk of preterm labour, some doctors may recommend that you take things easy.

2

MODIFY THE PUSHUP POSITION It is recommended that you avoid the pushup position at this stage of pregnancy, or, at the very least, that you modify it to reduce the chances of developing diastasis recti.

This condition is a form of abdominal

separation and can occur due to the pressure that the weight of your belly and baby places on your abdominal muscles, which is pronounced in the pushup position due to the effect of gravity. Rather kneel to change the angle of your torso if you need to perform exercises in a face-down (prone) position.

3

CONSIDER THE IMPACT OF RELAXIN At this stage during your pregnancy, circulating levels of the hormone relaxin peak as your body

starts to prepare for the birth of your child. As the name suggests, relaxin helps to relax the joints and ligaments in your pelvic region to facilitate the birthing process.

However, when any hormone is released into your body, it doesnâ&#x20AC;&#x2122;t have a localised effect, but instead spreads throughout your entire body.

In this case, relaxin impacts on all the joints and ligaments in your body, which is why you need to be careful of putting any of your joints in vulnerable positions.

All of the above exercises are clips taken from Giorginaâ&#x20AC;&#x2122;s upcoming app, launching within the year. Giorginaâ&#x20AC;&#x2122;s comprehensive training app for women will help support their training and nutritional needs prior to and throughout their pregnancy, and through the postpartum recovery period to help you get your body back. â&#x20AC;&#x153;Your post-pregnancy body is determined by your pre-pregnancy body.â&#x20AC;?

I giorginaslotar I toned&tru F Giorgina Slotar F Toned & Tru www.tonedandtru.com

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Image by Catherine Basson Workout Images by Leman Media

Considerations during third trimester exercise

The workout SUPERSET #1: 3â&#x20AC;&#x201C;4 SETS

SUP

Power Band squat press â&#x20AC;&#x201C; 15 reps Good mornings â&#x20AC;&#x201C; 15 reps

SUPERSET #2: 3â&#x20AC;&#x201C;4 SETS

2QYGT $CPF Ć&#x192;[GU YKVJ leg raise â&#x20AC;&#x201C; 16 reps (8 per leg) (KVDCNN JKR VJTWUV â&#x20AC;&#x201C; 15 reps

SUPERSET #3: 3â&#x20AC;&#x201C;4 SETS

Standing Power Band biceps curls â&#x20AC;&#x201C; 15 reps 5VCPFKPI 2QYGT $CPF QXGTJGCF triceps extensions â&#x20AC;&#x201C; 15 reps

SET ER

1 1 2

FORM M TIP: Ensure that your knees donâ&#x20AC;&#x2122;t cave inwards as yo ou descend he deep squat. into th 1 2

3

Good mornings Power Band squat press ss 1: Starting: Stand upright, inside the Power Band. Hold the upper portion of the band in either hand, with the bottom UGEVKQP QH VJG DCPF QP VJG Ć&#x192;QQT under your feet. Place your feet shoulder-width apart. Curl your arms up until your hands are at

your shoulders, then rotate your hands so that your palms face forward.

2: The movement: Engage your core and drop down into a squat by hinging at the hips and bending your knees. Squat

as deep as is comfortable. Drive back up by extending your hips to return to a standing position.

As you approach the top of the movement, press the band up overhead. Return your hands to their starting position and repeat the movement sequence.

Avoiding injury Stay away from pushing unnecessarily heavy weights. While you can, and should, continue to add resistance to your routine during the third trimester, provided youâ&#x20AC;&#x2122;ve done so up until this point, you mustnâ&#x20AC;&#x2122;t over-do it. Resistance bands are a great way to add resistance to a workout to reduce the impact

on joints and ligaments, while strengthening connective tissues to prevent injury.

Stick to bilateral movements that require both sides of your body to work together simultaneously, such as squats, as these distribute the weight evenly on both sides of the body. Avoid placing stress on the

1: Starting: Stand with both your feet on the Power Band, positioned slightly closer than shoulder-width apart, and the top end of the band over the back of your shoulders.

2: The movement: Hinge at the hips and lower yourself until your torso is nearly parallel VQ VJG Ć&#x192;QQT %QPVTCEV [QWT CDU INWVGU CPF hamstrings as you extend your hips and return to the standing position.

FORM TIP: Keep your back, neck and head in alignment throughout the movement, with your shoulder blades pulled back and together.

pelvic region by steering clear of unilateral movements such as a reverse lunges, which require your pelvis to stabilise the body in a split stance position. Remember, when your joints and ligaments soften and become more pliable due to the effects of relaxin, your ability to balance will be compromised.

XXX mUOFTTNBH DP [B

87

2

Keep an upright posture with your shoulders back and your head and neck in a neutral posture.

FORM TIP: Focus on contracting your glutes â&#x20AC;&#x201C; avoid just lifting your hips.

Power Band flyes with leg raise

Fitball b ll hip hi thrust h

2: The movement: 2GTHQTO C DCPF Ć&#x192;[G D[ bringing your hands together in front of your cheat, keeping your arms extended with a slight bend in your elbows. While you perform VJG Ć&#x192;[G GZVGPF QPG MPGG VQ NKHV C UKPING NGI QHH VJG Ć&#x192;QQT 4GVWTP [QWT CTOU VQ VJG UVCTVKPI position and then perform the movement again, this time lifting your other leg.

1: Starting: Sit upright on a stability ball with your core engaged. Run the Power Band behind your upper back and across your shoulder blades, holding each end of the band in either hand.

SUP

SUP

SET ER

1: Starting: Lie back with your shoulders and upper back against a large exercise ball, with your glutes just off the ground and your feet planted Ć&#x201A;TON[ QP VJG Ć&#x192;QQT JKR width apart.

2: The movement: Keep your core engaged as you contract your glutes and hamstrings to thrust your pelvis up, until your legs and torso form a 90-degree angle.

Squeeze your glutes as you bring your hips up and focus on using your hamstrings to assist. Lower your glutes to the starting position, then repeat for the required reps.

SET ER

3

Standing Power Band bicep curls 1: Starting: Stand with your feet on the bottom of the band and positioned hip-width apart. Hold the band in either hand with a shoulder-width grip.

2: The movement: Curl both hands up to shoulder height. Extend your elbows to return to the starting position and repeat.

FORM TIP: Keep your core engaged to resist the pull of the band in the extended position.

g Power Band overhead tricep extensions Standing 1: Starting: Stand upright with your feet on the band and placed shoulder-width apart. Hold the other end of the band in both hands behind your head, with your GNDQYU KP VJG HWNN[ Ć&#x192;GZGF RQUKVKQP CPF [QWT palms facing upward.

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Keep your core engaged to resist the pull of the band in the extended position.

2: The movement: Lift both arms up overhead until both your arms are almost fully extended. Lower your arms back down by bending your elbows and repeat for the required reps.

transformation

â&#x20AC;&#x153;HOW I BATTLED CANCER, THREE TIMES, AND MY WEIGHT, TO WIN BIG AT LIFE AND ON STAGE!â&#x20AC;?

Jillian MURPHY

SHE LOST 27,2KG

Sales Manager for Lipari Foods

J

illian Murphy has endured her share of battles throughout her NKHG +H UJG YCUPoV Ć&#x201A;IJVKPI for survival through three cases of recurrent cancer, she was engaged in her life-long struggle with her weight. â&#x20AC;&#x153;I was overweight for the majority of my adult life, but my breaking point came when I looked at my wedding pictures vÂ&#x153;Ă&#x20AC; Ă&#x152;Â&#x2026;i wĂ&#x20AC;Ă&#x192;Ă&#x152; Ă&#x152;Â&#x2C6;Â&#x201C;i° I saw how big I actually was, which completely spoilt the memory of a day I had `Ă&#x20AC;i>Â&#x201C;Ă&#x152; >LÂ&#x153;Ă&#x2022;Ă&#x152; Â&#x201C;Ă&#x17E; iÂ&#x2DC;Ă&#x152;Â&#x2C6;Ă&#x20AC;i Â?Â&#x2C6;vi° I didnâ&#x20AC;&#x2122;t feel beautiful at all and decided it was time to make > VÂ&#x2026;>Â&#x2DC;}i° Jillian joined a gym and set an Â&#x2C6;Â&#x2DC;Â&#x2C6;Ă&#x152;Â&#x2C6;>Â? }Â&#x153;>Â? Â&#x153;v Â?Â&#x153;Ă&#x192;Â&#x2C6;Â&#x2DC;} Â&#x2122;Â&#x17D;}° Âş Ă&#x192;iĂ&#x152; a smaller, more realistic goal to start with and worked closely with my trainer and diet coach as we started down this transformation Â?Â&#x153;Ă&#x2022;Ă&#x20AC;Â&#x2DC;iĂ&#x17E; Ă&#x152;Â&#x153;}iĂ&#x152;Â&#x2026;iĂ&#x20AC;° The team experimented with a few different diet plans to see Ă&#x153;Â&#x2026;>Ă&#x152; Ă&#x153;Â&#x153;Ă&#x20AC;Â&#x17D;i` LiĂ&#x192;Ă&#x152;° â&#x20AC;&#x153;Once I began losing weight I started to love the experience and became hooked on the feelings that success and ÂŤĂ&#x20AC;Â&#x153;}Ă&#x20AC;iĂ&#x192;Ă&#x192; LĂ&#x20AC;Â&#x2C6;Â&#x2DC;}° I also knew that if I could overcome cancer three times, I could take control of my Â&#x201C;Â&#x2C6;Â&#x2DC;` Ă&#x152;Â&#x153; wÂ&#x2DC;>Â?Â?Ă&#x17E; Â?Â&#x153;Ă&#x192;i Ă&#x152;Â&#x2026;i Ă&#x153;iÂ&#x2C6;}Â&#x2026;Ă&#x152; >Â&#x2DC;` Â&#x17D;iiÂŤ Â&#x2C6;Ă&#x152; Â&#x153;vvtÂť

LOFTIER GOALS After Jillian lost the initial 10kg, she decided it was time to set a stretch target and Ă&#x20AC;i>Â?Â?Ă&#x17E; ÂŤĂ&#x2022;Ă&#x192;Â&#x2026; Â&#x2026;iĂ&#x20AC; LÂ&#x153;Ă&#x2022;Â&#x2DC;`>Ă&#x20AC;Â&#x2C6;iĂ&#x192;° Âş not only wanted to lose more weight, but also wanted to Ă&#x20AC;iĂ&#x192;Â&#x2026;>ÂŤi Â&#x201C;Ă&#x17E; LÂ&#x153;`Ă&#x17E;° `iVÂ&#x2C6;`i` that stepping on stage as a Bikini competitor was the LiĂ&#x192;Ă&#x152; Ă&#x153;>Ă&#x17E; Ă&#x152;Â&#x153; >VÂ&#x2026;Â&#x2C6;iĂ&#x203A;i LÂ&#x153;Ă&#x152;Â&#x2026;° It took a total of 18 months before she competed Â&#x2C6;Â&#x2DC; Â&#x2026;iĂ&#x20AC; wĂ&#x20AC;Ă&#x192;Ă&#x152; VÂ&#x153;Â&#x201C;ÂŤiĂ&#x152;Â&#x2C6;Ă&#x152;Â&#x2C6;Â&#x153;Â&#x2DC;] LĂ&#x2022;Ă&#x152; during that time Jillian lost >Â&#x2DC; >Ă&#x192;Ă&#x152;Â&#x153;Â&#x2DC;Â&#x2C6;Ă&#x192;Â&#x2026;Â&#x2C6;Â&#x2DC;} Ă&#x17D;äÂ&#x17D;}° â&#x20AC;&#x153;Although I didnâ&#x20AC;&#x2122;t place well initially, Ă&#x153;>Ă&#x192; `iwÂ&#x2DC;Â&#x2C6;Ă&#x152;iÂ?Ă&#x17E; proud of

S STATS Age: 39 Lives: Oxford, Michigan, USA Weight before: 81.6kg Weight after: 54.4kg Competition weight: 50kg Marital status: Married with a daughter Transformation period: 18 months T Jillianmurphy.ufepro F Jillian Murphy

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FAST FACTS FAVE FOODS: Omelettes! You can be so creative with eggs, veggies, proteins and even cheese! I canâ&#x20AC;&#x2122;t live without my daily rice cakes and peanut LĂ&#x2022;Ă&#x152;Ă&#x152;iĂ&#x20AC;] iÂ&#x2C6;Ă&#x152;Â&#x2026;iĂ&#x20AC;° FAVE TRAINING: I love to train glutes >Â&#x2DC;` L>VÂ&#x17D;° MUST-USE SUPPLEMENTS: I use a wide range of BPI /Ă&#x20AC;>Â&#x2C6;Â&#x2DC;Â&#x2C6;Â&#x2DC;} Ă&#x192;Ă&#x2022;ÂŤÂŤÂ?iÂ&#x201C;iÂ&#x2DC;Ă&#x152;Ă&#x192;°

her words...

“One meal will not set you back, just like one workout isn’t all you need… Ü >Ì >` >VV « Ã i`°» Having tasted the fruits of her labour, Jillian doubled ` Ü > ` Üi Ì > ° "ÛiÀ Ì i next 18 months she followed a strict bodybuilding diet plan and training schedule to really transform her body, which is when the most amazing changes >««i i`°

this is a journey!”

JILLIAN’S

Top diet tips

“I don’t totally deprive myself of anything, and generally include a re-feed or cheat `>Þ -Õ `>Þ] Ü V w ` à important for both your mind > ` L `Þ° ÜiÛiÀ] Ì½Ã Ì > vÀii v À > L }i° ÕÀ } the week I write down my cravings, or the food items or recipes that sound good, and I build my meals for the day >À Õ ` Ì >Ì ÃÌ° Ì Ã Ü>Þ] I don’t gorge myself and I ` ½Ì vii Õ Ã>Ì Ãwi` À }Õ ÌÞ >Ì Ì i i ` v Ì i `>Þ°»

HELLO, ABS! “I started to see muscles, my body shape changed, and I could w > Þ Ãii Þ >LÃt Ì Ü>à à ÕV more than being a weight-loss ÌÀ> Ãv À >Ì V ÌiÃÌ> Ì° Ü>à > ÌÀÕi wÌ iÃà V «iÌ Ì À Ü Ì the type of body you only see in wÌ iÃà >}>â ið Ì Ü>à the most surreal yet most > >â } iÝ«iÀ i Vi°» After putting in the hard yards, Jillian returned to the stage, where she captured three Ü Ã > ` > Ì « £ä w à >Ì Ì i Ultimate Fitness Events World

> « à «Ã° º/ i Ü i transformation took me just over three years and it is still a work «À }ÀiÃð Ƃà > V «iÌ Ì À Þ Õ are always going back to the drawing board to see where you can improve and come in better, leaner, tighter, or bigger, but I Ûi Ì i «À ViÃð Ü À iÛiÀÞ

BEFORE

A DAY IN THE LIFE OF JILLIAN MURPHY:

single day to achieve more and Li Ài°» Jillian says the experience has helped to make her more V w`i Ì iÀ iÛiÀÞ`>Þ vi° “My success has also established me as someone within my community who people associate Ü Ì i> Ì > ` Üi iÃð I’m always asked for advice and am helping others to transform Ì i À Ûið Þ V Ì i Ì > ` dedication, and the resultant su uccess has become a catalyst fo or change in the lives of so many others, including my daughter – it has taught her to set the bar high and to keep reaching for her } > Ãt»

“My daily routine entails waking up early for 30-40 minutes of cardio Ì }iÌ Þ `>Þ ÃÌ>ÀÌi`° I eat breakfast and then hit the road – I’m a fulltime sales manager, so I’m on the road most of the day and travel a lot (yes, maintaining your health and body can be done when constantly Ì i } ®° My evening workouts are for lifting, followed by another cardio session – either steady ÃÌ>Ìi À Ã i /° ƂvÌiÀ that I spend some time relaxing with my family Ì i ` vv Ì i `>Þ° Þ routine is pretty consistent Ì À Õ} ÕÌ Ì i Þi>À° My diet is also very similar during both the on- and off-season – it’s generally a high-protein, moderatecarb and moderate-fat ` iÌ « > ° ` Ì `À alcohol and I am a >ÌÕÀ> >Ì iÌi°»

º Ü>à > ÌÀÕi wÌ iÃà V «iÌ Ì À Ü Ì Ì i ÌÞ«i v L `Þ Þ Õ Þ Ãii wÌ iÃà >}>â ið IT WAS THE MOST SURREAL YET MOST AMAZING EXPERIENCE.”

JILLIAN’S DAILY DIET: BREAKFAST: Egg whites, spinach, turkeyy sausage, feta cheese ` LÕÌÌiÀ° SNACK: Ó Ã Vià v â > LÀi>` Ü Ì > LUNCH: £Çä} v «À Ìi ] > ` Ûi}} ið POST-WORKOUT: 50g of whey protein n

AFTER

DINNER: Red meat (steak is a natural source of creatine) and a ÃÜiiÌ « Ì>Ì À À Vi°

RESULTS

PCA BATTLE OF THE TITANS VI WHEN: 22, 23 JUNE 2018 / WHERE: HS DURBANVILLE, CAPE TOWN / PHOTOGRAPHY BY STEHAN SCHOEMAN

LADIES TONED BIKINI U/1.63M 1. Didi Yuan â&#x20AC;&#x201C; PCA Pro Card Awarded 2. Claire Schricker Bowles 3. Deidre Very LADIES TONED BIKINI O/1.63M 1. Ermarie Minders 2. Nicolene Vermeulen 3. Mikaela Robertson LADIES TONED 35 PLUS 1. Nicolene Vermeulen 2. Natasja Jansen van Vuuren LADIES ATHLETIC FIGURE 1. Colette Benjamin 2. Vanessa Coetzee LADIES TRAINED FIGURE 1. Leigh Purcell 2. Mary-Jane Botha

LADIES TONED BIKINI O/1.63M Ermarie Minders

LADIES TONED BIKINI U/1.63M Didi Yuan

LADIES TRAINED BIKINI UP TO 1.63M 1. Jenine van der Merwe â&#x20AC;&#x201C; PCA Pro Card Awarded 2. Venessa Oberholzer 3. Anzell Gibhard LADIES TRAINED BIKINI O/1.63M 1. Bianca Koekemoer â&#x20AC;&#x201C; PCA Pro Card Awarded 2. Mariaan Barnard 3. Lindsey Joachim

LADIES TRAINED BIKINI UP TO 1.63M Jenine van der Merwe

LADIES TRAINED BIKINI 35 PLUS 1. Jenine van der Merwe 2. Venessa Oberholzer 3. Annelie de Jager COUPLES 1. Riaan & Bernadette 2. Johan & Deseray LADIES TONED 35 PLUS Nicolene Vermeulen

BIKINI PRO Kerry Sexton

BIKINI PRO 1. Kerry Sexton 2. Bianca Koekemoer 3. Roxanne McLaughlan

LADIES TRAINED BIKINI O/1.63M Bianca Koekemoer

LADIES ATHLETIC FIGURE Colette Benjamin

PCA H&H BODYBUILDING & FITNESS CLASSIC RESULTS

WHEN: 7 JULY 2018 / WHERE: KALEIDEO AUDITORIUM, KEMPTON PARK / PHOTOGRAPHY BY: WWW.SKJPHOTOGRAPHY.CO.ZA

LADIES TONED BIKINI U/1.63M 1. Talisna Strydom 2. Elme Heymans 3. Ralie Kapp LADIES TONED BIKINI O/1.63M 1. Amy Zinserling 2. Carlien Bezuidenhout 3. Tanya Janse van Vuuren JUNIOR TRAINED BIKINI U/23 1. Danel Delport 2. Emma Hoogenhout LADIES TRAINED BIKINI U/1.63M 1. Louisa Britz 2. Danel Delport 3. Marjorina Bruyns LADIES TRAINED BIKINI O/1.63M 1. Ashley Roodt 2. Lizanna Botha 3. Karen Marais LADIES TRAINED BIKINI MASTERS 1. Christal Schoeman 2. Anja Retief 3. Sharon Marais LADIES TRAINED FIGURE 1. Marelize Stander 2. Diane du Preez

LADIES TONED BIKINI O/1.63M Amy Zinserling

OVERALL TRAINED BIKINI Louisa Britz

JUNIOR TRAINED BIKINI U/23 Danel Delport

LADIES TRAINED FIGURE Marelize Stander

XXX mUOFTTNBH DP [B

93

2018 USN WORLD BEAUTY FITNESS & FASHION (WBFF) SA SPECTACULAR WHEN: SATURDAY, 16 JUNE 2018 / WHERE: CARNIVAL CITY, JOHANNESBURG / PHOTOGRAPHY BY: WWW.SKJPHOTOGRAPHY.CO.ZA

DIVA FITNESS (L - R) Candice De Jager, Gabriella Barras, Natalie Maratos McWilliams

<< DIVA FITNESS Gabriella Barras

DIVA FIGURE Suzan Du Plessis

PRO CARDS AWARDED (L - R) Natalie Maratos McWilliams, Roxy Amas, Irina Nesterova, Zene Basson & Gabriella Barras

DIVA FIGURE Chandre Jeppe

94

SEPTEMBER - OCTOBER 2018 | XXX mUOFTTNBH DP [B

DIVA BIKINI TALL Zene Basson

DIVA BIKINI SHORT Roxy Amas

DIVA BIKINI SHORT Veronique Pottas

COMMERCIAL MODEL Sashca Van Wyk

COMMERCIAL MODEL (L - R) Veronique Pottas, Sashca Van Wyk, Tyler Bowker

DIVA BIKINI TALL Irina Nesterova

RESULTS DIVA BIKINI SHORT 1. Roxy Amas â&#x20AC;&#x201C; Pro Card 2. Veronique Pottas 3. Gabriella Barras DIVA BIKINI TALL 1. Irina Nesterova â&#x20AC;&#x201C; Pro Card 2. Zene Basson â&#x20AC;&#x201C; Pro Card 3. Sashca Van Wyk DIVA FITNESS 1. Gabriella Barras â&#x20AC;&#x201C; Pro Card 2. Natalie Maratos McWilliams â&#x20AC;&#x201C; Pro Card 3. Candice De Jager COMMERCIAL MODEL 1. Sashca Van Wyk 2. Veronique Pottas 3. Tyler Bowker DIVA FIGURE 1. Suzan Du Plessis 2. Chandre Jeppe Sponsored by Ultimate Sports Nutrition (USN).

Visit wbff.co.za for more info.

XXX mUOFTTNBH DP [B

95

IFBB BOKSBURG CLASSIC WHEN: 21 JULY 2018 / WHERE: KEMPTON PARK, JOHANNESBURG / PHOTOGRAPHY BY: WWW.SKJPHOTOGRAPHY.CO.ZA

LADIES FITNESS BIKINI Kaylin de Villiers LADIES BEACH BIKINI UP TO 1.63M Talisha Strydom

LADIES WELLNESS FITNESS Cecilia Redjola

LADIES BODY FITNESS Leanne Keelips

RESULTS LADIES FITNESS BIKINI O/35 1. Rene Botha 2. Erika Viljoen 3. Sidonija Madjarevic LADIES BODY FITNESS 1. Leanne Keelips 2. Ana Fernandes 3. Nikki Nair LADIES WELLNESS FITNESS 1. Cecilia Redjola 2. Phumzile Khumalo 3. Azizah Gumalo LADIES BEACH BIKINI UP TO 1.63M 1. Talisha Strydom 2. Cheryldene Jonck 3. Shantelle Jeffrey LADIES BEACH BIKINI O/1.63M 1. Logan Leigh Rix 2. Rozelle Stipp 3. Cheriska van Rooyen LADIES FITNESS BIKINI UP TO 1.66M 1. Kaylin de Villiers 2. Micaela Markides 3. Ashleigh Wilhelm

LADIES BEACH BIKINI Logan Leigh Rix

LADIES FITNESS BIKINI O/35 Rene Botha

96

SEPTEMBER - OCTOBER 2018 | XXX mUOFTTNBH DP [B

LADIES FITNESS BIKINI O/1.66M Angelique Graaf

LADIES FITNESS BIKINI O/1.66M 1. Angelique Graaf 2. Felicia Badenhorst 3. Adri Vorster