FitnesFs 2013-11-12.pdf

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THIS ISSUE...

30 A PRO’S PERSPECTIVE

Femininity and muscle

32 ON COVER: ANGELIQUE

VAN DER LINDE

10 years and four fitness covers later

36 MINDLESS EATING

The main cause of obesity

40 SUGAR ADDICTION

Why do we have this

dependancy?

44 FIT PREGNANCY

Preparing for natural birth

50 BIKINI BODY WORKOUT

PART 2

Your best bikini body ever

58 FOOD AND HORMONES

We need real food, real exercise

and less stress

68 SLIMMING FOR SUMMER

The complete guide to the

ultimate beach workout

78 USN FACE OF FITNESS

Meet this year’s top 38 entrants

86 SWEET SNACKS

Sink your teeth into these this

festive season

IN EVERY ISSUE

COVER MODEL AngeliqueCover photography: Cindy Ellis

Dressed by www.boostgymwear.co.za

90 INTELLIGENT EATING

The importance of protein for

optimal weight loss

94 SUPPLEMENT BASICS

A practical approach to

selecting the right product

98 TRAIN SMART

The essentials to looking hot

and stylish while you train

96 WHITE LIES

The most common fi bs

women tell their doctors

100REBOOT YOUR

LIFESTYLE

Get back to health and fi tness

104 PROTEIN VARIETY

The importance of having

the right mix

106 TRANSFORMATION

“I lost 20 kilograms”

108 LIQUID LUNACY

Don’t drink your calories

this summer

110SHOW REVIEW

All the action from

Mr & Ms Fitness

November & December ‘13

50

6 EDITOR’S LETTERA word from the editor

8 EVENTS AND STUFFNews and events

12 HEALTH NEWSHealth and nutrition info

20 BEAUTYMust haves

22 EXPERT ADVICEYour questions answered

24 FITNESS TECHNOLOGYThe hottest tech stuff

Sink your teeth into these this festive season!

7486

46 There is a class out there for you.

Make the festive season a health escape

FIT EXPERIENCE

We review Jozi2Kozi

CrossFit doesn’t make you big, cupcakes do.

102 70

50

GROUP TRAINING 26

REPLACE BAD

HABITS WITH

HEALTHY ONES

64

78Face of Fitness

MEET THIS YEAR’S TOP 38 ENTRANTS


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A FITNESS AND HEALTH LIFESTYLE

EDITOR’S LETTER

In my role as

editor of a fitness magazine I’m

required to pay

close attention

to every detail.

This seems to

have spilled

over into other

areas of my

life, as noticing

absolutely

everything about

everyone’s training

at gym has become

force of habit for me.

While busy with my

own workout I watched

a lady move from one

exercise to the next.

After a few moves I was

able to predict the rest

of her workout as she was

following phase one of our eight-week

bikini body workout with Angel.

It’s very rewarding to see our (the

fitness team’s) work put into action,

and that the content we pull together

is helping a number of ladies achieve

their goals. But it’s not just about your

dream physique; your journey to get

to that point and the valuable info you

learn along the way are also important.

One such remarkable story is Angel’s

journey over the past decade, which

has seen her achieve multiple fi tness

world titles, and grace the cover of

fitness magazine four times. Ten years

on and she’s still going strong, so she

shares her secrets and inspirations with

us on page 32.

Tanja

No liability is assumed by The Maverick Publishing Corpora-

tion, 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 pub-

lished in this magazine should not be considered as medical

advice, please consult a registered doctor. The Maverick

Publishing Corporation shall not be liable for any unsolicited

material, nor photographs or manuscripts submitted to our

publication offi ce. The Maverick Publishing Corporation re-

serve the right to reject any advertising without notifi cation,

and will not publish any editorial material nor advertising

that we feel does not comply with our readership audience.

SALES MANAGER

Brian Verster

[email protected]

082 924 5284

Martin Green

[email protected]

083 445 0371

EDITOR

Tanja Carruthers

MANAGING EDITOR

Pedro van Gaalen

DEPUTY EDITOR

Devlin Brown

SENIOR DESIGNER

Jane Horton

ONLINE EDITOR &

FEATURES WRITER

Melanie Heyns

ADMINISTRATION

Kate Rodney

PROOF READER

Irene Stotko (Eagle-eyed Editing)

PHOTOGRAPHERS Cindy Ellis,

Paul Duff y, Slade,

Richard Cook

CONTRIBUTORS &

ADVISORYMario van Biljon,

Nicole Seymour,

Angelique van der Linde;

Charlene Warwick;

Scott MacIntosh;

Vanessa Ascencao;

Lisa Raleigh

fitness

DISTRIBUTION

On the Dot, No 2 Herb Street, New Doornfontein,

JHB, 2139

Tel +27 11 4015880 | Monice Kruger

FOR SUBSCRIPTION ENQUIRIES

RNA SUBSCRIPTIONS

Tel (011) 473-8700

FORCE OF HABIT

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fitness Magazine South AfricaTHE PUBLISHER

The Maverick Publishing Corporation

Postnet suite 99, Private Bag X8 North Riding, 2162

Head Offi ce: +27 11 791 3646

Fax: 086 660 4761 E-mail: info@fi tnessmag.co.za

www.fi tnessmag.co.za

Unit 21, Block F, Lifestyle Riverfront

Offi ce Park, Bosbok Road, Randpark Ridge, Gauteng

PUBLISHER

Andrew Carruthers

[email protected]

Printed By (031) 714 4700

@FitnessMagFitness Magazine

“I’d like to thank fitness magazine for believing in me for so many years. I’m completely humbled by my fourth cover and believe that your support has helped me become the person I am today. To every single supporter, and JVL or Legallyfi t client, I salute you. Always remember that I believe in your success. And to my husband, who has taught me how to live this lifestyle, you are my everything; my mentor and biggest fan. Thank you for always getting my physique into tip-top shape, and for all your encouragement!” - Angel.

pg32

Keeping with that theme, this

issue is all about milestones. As Angel

and fitness magazine break through

a decade in the industry we also

celebrate the biggest USN Face of

fitness to date. This year we received

our largest number of entries - 183

top-quality ladies, who are all fi ghting

for a spot at our top six cover shoot.

We review our top 38 entrants on page

78 - one of whom will go on to grace

the 52nd cover offitness magazine as

the 2013 USN Face of fitness winner.

And with only a few weeks left in

2013 I took some time out to refl ect on

the year that was, which put a smile on

my face. While I am excited for what

next year will bring, I can’t lose sight of

the incredible growth our magazines

experienced in 2013, the increased

awareness of fi tness-focused, healthy

living during this time, and all the

remarkable transformations made

by our readers. So before you start

looking ahead to 2014, why don’t you

do the same? Take some time out to

refl ect on what you’ve achieved this

year – it may be all the inspiration you

need to make 2014 your best year yet.

Have a great festive season and a

happy New Year!

MY FAVOURITES THIS ISSUE >>


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8


EVENTS & STUFF

new on

NOVEMBER - DECEMBER 2013 | www.fi tnessmag.co.za

the shelf

Heeding the call

from consumers to

manufacture products

free of genetically

modifi ed organisms

(GMO), FutureLife®

has made the move to

GMO-free products. The

issue of GMO has sparked

debate globally, including

South Africa. In addition,

the market for enhanced

or functional foods and

beverages continues to

grow in step with changing

consumer health and

wellness lifestyles. As

an overall global trend

in functional food and

beverage consumption,

consumers are navigating

wellness with greater

breadth and depth of

knowledge, and there is a

keen focus on ‘clean, real

foods’. Two of the main raw

materials in FutureLife®

products are maize and soya.

According to FutureLife®

there is no diff erence

between the GMO and

GMO-free raw materials in

terms of taste and nutritional

content. Achieving GMO-free

status in South Africa is an

enormously complex task

as the country is not set

up for this, and non-GMO

FUTURELIFE LAUNCH GMO-FREE PRODUCTSraw materials are more

expensive than their

genetically modifi ed

counterparts. Yet despite

this FutureLife® has

taken the decision not

to increase its prices. The

GMO-free FutureLife® range

will be available in most

leading retailers including

Pick n Pay and Woolworths,

as well as Dis-Chem and

Clicks.

HIGH-TECH RELIEF FROM PLANTAR FASCIITISPlantar fasciitis is one of the most common and painful injuries experienced by runners and other athletes. Characterised by a sharp pain in the arch and/or heel of the foot, plantar fasciitis is an inflammation of the plantar fascia, the connective tissue that covers the sole of the foot and facilitates the complex movements of the foot and ankle. If left untreated, this tissue may tear away completely. While short-term relief can be achieved through anti-inflammatory drugs, resting and reducing the intensity of training, the underlying cause is a lack of flexibility, which can only be corrected by strengthening and stretching the plantar fascia. The FS6 Foot Sleeve has been developed specifically to treat the inflexibility that causes plantar fasciitis. FS6 is recommended by podiatrists and uses patent-pending compression zone technology to gently lift the plantar fascia and gently stretch the ligaments. The FS6 compresses the veins in the foot to improve circulation and speed up recovery. Using six graduated compression zones, FS6 promotes better circulation in and out of damaged areas – supplying the tissue with freshly oxygenated blood and reducing swelling and discomfit. The FS6 can also be worn at night to prevent the pain many people with plantar fasciitis experience on waking, and is recommended as a preventative measure for athletes. Available from medical professionals such as podiatrists and sports physiotherapists or online at www.fs6.co.za at an RRP of R299.99.

Help joints and muscles keep pace with JointEze™The carefully formulated JointEze™ range helps to reduce the pain and stiff ness that often plaques joints and muscles. The range includes:JOINTEZE™ CAPSULES A nutritional supplement containing

hydrolysed collagen, omega-3 fatty acids, antioxidants, vitamins

and MSM. A month’s supply of 60 JointEze™ capsules (30 white, 30

green) costs R150.

JOINTEZE™ FREEZE SPRAY Contains actives of menthol and

peppermint oil. It can be applied to painful joints and muscles

and provides a cooling eff ect that can provide relief from joint

pain and infl ammation, swelling and joint stiff ness, loss of joint

mobility, muscle spasm and fatigue. Available from leading

pharmacies and retail outlets for R60.00.

JOINTEZE™ WARMING GEL An easily absorbed gel that, when

applied to the aff ected area, can provide relief for stiff , painful

joints and muscles. Available from leading pharmacies and retail

outlets for R60.00 (50ml).

JOINTEZE™ MASSAGE OIL: Non-greasy and contains arnica oil in a

deep penetrating massage base, enriched with sesame and

jojoba oils.

Available from leading pharmacies and retail outlets for R65.00

(125ml).

JOINTEZE™ DEEP PENETRATING PAIN RELIEF PATCHES Contain

actives like Glycol Salicylate, Menthol, Peppermint Oil, Camphor

and Thyme that help to reduce pain and soothe tired aching

muscles. Available from leading pharmacies and retail outlets for

R90 (pack of 6).

For more info contact [email protected] or visit www.nativa.co.za.

NEW LOCAL CROSSFIT RANGE AVAILABLEVirtuosity is a locally produced

range of clothing suitable for

the rigours of the “sport of

fi tness”. The brainchild of three

local CrossFitters who were tired

of having to search overseas

for decent CrossFit gear or

having to pay excessively for

merchandise in South Africa,

Virtuosity off ers good quality,

comfortable, functional gear, all

at a reasonable price. Products

have been designed for CrossFit-

ters by CrossFitters, and are

tested in the box to ensure it’s

comfortable and will carry wear-

ers through

any WOD.

The brand is

also giving

back to the

community

with the

launch of

the Virtuos-

ity Games, a new tool

for CrossFitters to benchmark

themselves. Athletes can regu-

larly test their skills and benchmark

performance at regular events to

become better athletes. For more

info visit www.virtuosity.co.za.

FITPRO COURSE DATES

JOHANNESBURG:2 November - Scientifi c Weight-Loss

workshop

16 November - Running Right

workshop NEW

30 November - Functional Movement

Assessment workshop

CAPE TOWN:

2-3 November – Boot Camp

workshop

16 November – Foam Roller

workshop

DURBAN:

9 November – Foam Roller workshop

Pretoria:

2 November – Plyometrics workshop

Visit www.fi tpro.co.za for more

information.


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Berries are known for

their nutritional value and

have reached “superfood”

status due to the benefi cial

antioxidants they contain.

Montagu Dried Fruit & Nuts

recently launched a new

berry mix packed with eight

of these highly nutritional

berries. The new berry

mix contains blueberries,

blackcurrants, cranberries,

strawberries, sour cherries,

goji berries, currants and

MANAGE PAINFUL JOINTS WITH NATRX HUMEX K

Flame seedless raisins.

Available in 100g,

250g and 500g pack

at R20, R48.50 and R92

respectively. Visit

www.montagudriedfruit.

co.za for your nearest store.

Natrx Humex K is an

original supplement

support product,

proven to assist with the

management of painful

joint conditions. If used in

combination with exercise

and a healthy diet Natrx

Humex K can provide

considerable relief to arthritis

suff ers. Available at Dis-Chem,

Clicks and online at

www.natrx.co.za for an RRP of

R129.99.

Aromatic Apothecary has launched Sports Roll-On-Relief, a roll-on applicator

that contains therapeutic essential oils made from ginger, rosemary,

peppermint and lavender, with added menthol and arnica, which penetrates

deeply and increases the circulation. Suitable for runners, cyclists and all other

athletes, the roll-on serves a dual purpose - to apply therapeutic essential oils and

massage the aff ected area. It is ideal for relief from sports injuries, arthritic pains,

bruises and stiff muscles. In clinical studies (IJA.2010.vol7, issue 2) essential oils

were shown to reduce infl ammation and or pain, and improve circulation. They

provide a cooling and warming eff ect and the advantages are that they act quickly

and are rapidly metabolised. Their eff ect is felt shortly after application and

signifi cant relief is noted. The formula is not sticky and the gel base dries within

seconds. Available from www.aromatic.co.za for R99,00.

ROLL-ON RELIEF FOR ACTIVE INDIVIDUALS

SUPERBERRY MIX PACKS

SUPERFOOD PUNCH

[email protected]+27 83 258 6559+27 11 4833346

www.boostgymwear.co.za

“Africa’s NR 1 Fitness Apparel Brand”

TWICE AS NICE, HALF THE PRICE

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PHOTOGRAPHS BY CINDY ELLIS

MODELLED BY ANGEL

ABSABusinessAchieverFinalist2012


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get activeeventsBoth the serious trail run and the

more relaxed wine run/walk start

and fi nish at Hazendal, with the

route making its way through the

vineyards of Kaapzicht, Mooiplaas,

Fort Simon, Goede Hoop and

Groenland. With a wine stop every

2km, and a festive atmosphere at

each new farm, this is an event for

all the fun-seeking, wine-loving

adventure enthusiasts out there.

VENUE: Bottelary Hills,

Stellenbosch

DATE: Saturday, 9 November 2013

DISTANCE: 12km

TIME: 08h00 (trail run), 08h30 wine

run/walk

COSTS: R220 for wine run/walk,

R100 for trail run

To pre-enter visit www.eventry.

co.za. Late entries will be accepted at

registration from 07h00. For more info

call 082 496 8839 or email events@

raw-promo.co.za.

CORONATION DOUBLE CENTURYThe Coronation Double Century is

a challenging 202km team cycling

event renowned for its camara-

derie and team spirit. The event

is limited to 200 teams, with up

to twelve cyclists competing

per team. The challenging route

passes through areas of the

Overberg including Montagu, the

Tradouw Pass and the tough 7km

Op De Tradouw.

DATE: Saturday, 23 November

2013

DISTANCE: 202km

VENUE: Swellendam

For queries contact (021) 681 4333 or

follow @TheCoronationDC on Twitter

for regular updates.

PENNYPINCHERS ORIGIN OF TRAILSThe Pennypinchers Origin Of Trails

is an exciting two-day mountain

bike stage race. It aims to off er

participants an unbelievable

cycling experience by combin-

ing a vast network of world class

trails with beauty and exclusivity,

while raising funds to further trail

building in Stellenbosch. Riders

will experience a spectacular com-

bination of new single-track that is

unknown to the mountain biking

community. Riders can expect

45% of the long route on day one

and 30% of the long route on day

two to be completely new, having

only recently been constructed on

private property.

Venue: Stellenbosch

DATE: Friday, 29 and Saturday, 30

November 2013

DISTANCES: Multiple options

available for all levels of riders

COSTS: R1400-1800 depending on

distance option

For more info follow @OriginOfTrails

on Twitter, contact 086138 3591,

email [email protected] or

visit www.stillwatersports.com.

COMPLIMED MIDLANDS ULTRA TRIATHLON The second edition of the 2013

Midlands Ultra Triathlon Series

is set to take place at the end of

November. The fi rst event took

place in March, with over 800

competitors taking to the clean

waters of Midmar Dam. Owing

to the proximity to the popular

70.3 triathlon event organisers

are anticipating record entries

in November. The CompliMed

Midlands Ultra Triathlon caters

for the whole family, with the

kiddies Splash & Dash events

taking place on the Saturday

and the corporate team relay,

the sprint triathlon and the ultra

distance triathlon taking place

on the Sunday.

DATE: 30 November and

1 December 2013

VENUE: Midmar Dam

DISTANCE: 1.9km swim, 88km

bike and 21.1km run

To enter visit www.midlandsultra.

com or www.roag.co.za.

THE COLOR RUN™ JOBURGThe Color Run™, a fun ex-

travaganza of colour known the

world over for being the “Happi-

est 5k on the Planet” is coming

to Johannesburg. The race is

non-timed, so there’s no pres-

sure and no excuse not to share

in this unique experience.

DATE: 8 December 2013

TIME: 09h00

VENUE: TBA

To fi nd out more visit

www.TheColorRun.co.za.

THE CORONATION DOUBLE CENTURY IS A CHALLENGING 202KM TEAM CYCLING EVENT RENOWNED FOR ITS CAMARADERIE AND TEAM SPIRIT.

FNB WINES2WHALES MOUNTAIN BIKE EVENTS

Mountain bikers from all spheres of

life can now be part of the action at

the 2013 FNB Wines2Whales Moun-

tain Bike events in November. Three

options of this three-day stage race

are now available - the fun-fi lled

Adventure, a slightly more relaxed

Ride and the action-packed Race.

Starting in the winelands of Som-

erset West, teams of two will cross

through and over 13 wineries, 26

private farms, six mountains, histori-

cal roads and mountain passes, and

nature conservation areas, including

the Kogelberg Biosphere, before

fi nishing in Hermanus.

DATES: FNB Wines2Whales

Adventure – Friday, 1 November

2013 to Sunday, 3 November 2013

FNB Wines2Whales Ride – Monday,

4 November 2013 to Wednesday,

6 November 2013

FNB Wines2Whales Race - Friday, 8

November 2013 to Sunday,

10 November 2013

Distances: Stage 1 – 70km

Stage 2 – 70km

Stage 3 – 75km

For more info follow @w2wmtb on

Twitter, contact 076 118 0874, e-mail

[email protected] or visit

www.wines2whales.co.za.

WAY2WINE TRAIL RUN & WINE EXTRAVAGANZA Pimp up your trainers and head for

the winelands for the inaugural Way-

2Wine Trail Run & Wine Extravagan-

za, and discover some of the best-

kept secrets of the Bottelary Hills

on the outskirts of Stellenbosch.

NOVEMBER - DECEMBER 2013 | www.fi tnessmag.co.za10

SOMETHING FOR EVERYONE AT CELLAR2CELLAR TRAIL RUN AND WINE EXPERIENCEThe Cellar2Cellar trail run and wine experience started and fi nished at Blaauwklippen, in Stellenbosch on Saturday, 7 September 2013. Attract-ing just under 600 eager trail runners, lovers of good wine and outdoor enthusiasts, participants could choose between a 12km or a 20km trail run, or a fun-fi lled 12km wine experience.

Adhering to the “African Bizarre” theme, participants in the wine experience were a sight to see, with the best dressed male and female entrants win-ning their weight in wine. Wine Experi-ence participants could also purchase wine en route, which was delivered to them at the fi nish at Blaauwklippen, where the festivities continued with

a farmer’s market, entertainment and treatments by Mangwanani Africa Day Spa therapists. Thamar Clark took gold in the women’s 20km trail run in a time of 01h37m03s. Linda Kinco-Smith came in second, while Sarah-Jane Jackson fi nished third. Claudia Wesemann won the 12km trail run. Yolandi Visser came in second, while Nicola Collins fi nished third.


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Omega-3 fatty acids are

essential nutrients for our

health because they assist in

basic cell functioning, cell repair

and growth, as well as other

important bodily functions.

However, omega-3 fatty acids

cannot be synthesised in the

human body and must be

obtained through food or

supplements. Krill oil – a relatively

new, but highly promising

discovery in the fi eld of health

supplements – is extracted from

a tiny, shrimp-like animal that

lives in the ocean and feeds on

microscopic algae. Krill oil is rich

in omega-3 fatty acids and, due to

the algae in the krill’s diet, is also a

source of the powerful antioxidant

astaxanthin, which may be

benefi cial in cardiovascular,

immune, infl ammatory and

neurodegenerative diseases.

Krill oil omega-3s are thought to

be assimilated into the body’s

cells better than other sources

of omega-3 because they are

attached to the phospholipids,

EPA and DHA, which are more

bio-effi cient than other marine

oils. This ensures more effi cient

delivery of key fatty acids to

various parts of the human

body, such as the brain, heart

and joints. Natrx Pure Krill Oil

is extracted from Antarctic krill

species Euphausia superba by

sustainable Eco-Harvesting™

techniques, making it the most

environmentally sustainable krill

oil available. It contains Superba™

Krill, which is sourced from the

pristine waters of the Southern

Ocean in Antarctica. Antarctic

krill are so low in the food chain

and live in the cleanest waters on

earth that they are virtually free of

contaminants. Krill Oil is available

at selected Clicks stores for R149.

It is also available online at

www.natrx.co.za.

GET YOUR OMEGA-3 DOSE FROM KRILL OIL

The launch of The Color

Run™ 5km event in South

Africa went off with

an explosion of colour

on spring day at the

NMMU nature reserve in

Summerstrand. Almost

10,000 people took on the

fi rst-ever Color Run™ to

be held on African soil. As

the world’s single-biggest

event series, The Color

Run™ has taken the world

by storm since its launch

in the US in January 2012.

It is now renowned for

being a fun,

family-friendly

race that

celebrates

healthiness,

happiness,

THE COLOR RUN ADDS COLOUR TO SPRING DAY IN PE

individuality, and giving

back, bringing together

communities to create a

fi ve-kilometre-long canvas

of colour. Participants

arrived at the starting line

dressed in white, ready for a

vibrant festival of colour. At

each kilometre of the race

volunteers showered the

runners and walkers with

clouds of brightly coloured

powder, depending on the

colour zone. The Color Run™

takes place in Johannesburg

on 8 December.

(011) 791 7297visit or email us at

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NOVEMBER - DECEMBER 2013 | www.12


EVENTS & STUFFBOOKS WE RECOMMEND

Grain Brain: The Surprising Truth about Wheat, Carbs, and SugarBy David PerlmutterRenowned neurologist David Perlmutter, MD, blows the lid off a topic that’s been buried in medical literature for far too long: How carbs are destroying your brain. And not just unhealthy carbs, but even healthy ones like whole grains, which can cause dementia, ADHD, anxiety, chronic headaches, depression, and more. Dr. Perlmutter explains what happens when the brain encounters common ingredients in your daily bread and fruit bowls, why your brain thrives on fat and cholesterol, and how you can spur the growth of new brain cells at any age. He offers an in-depth look at how we can take control of our “smart genes”

to remedy our most feared maladies without drugs. With a revolutionary 30-day plan, the book teaches us how we can reprogramme our genetic destiny for the better.R321.04 www.kalahari.com

Eat to Live Cookbook: 200 Delicious Nutrient-Rich Recipes for Fast and Sustained Weight Loss, Reversing Disease, and Life-Long HealthBy Joel FuhrmanJoel Fuhrman, M.D.’s New York Times bestseller Eat to Live has helped millions of readers worldwide discover the most effective and proven path to long-term weight loss and life-long health. Now the Eat to Live Cookbook makes it effortless to bring this revolutionary approach into your kitchen and life. Contains over 185 delicious and easy to prepare plant-based recipes for any time, day or occasion. An information-packed introduction that has everything you need to know about Dr Fuhrman’s approach, and is an invaluable guide to choosing the best ingredients.$17.39 www.amazon.com

Planet Fitness launches Les Mills group trainingPlanet Fitness will launch a brand new group training programme

called Les Mills in November.

Lorna Jane has partnered with Electromode to inspire South Africans to get moving with the release of the ‘Ultimate Workout Hits’. The double album is compiled by Lorna Jane ambassador, fi tness enthusiast and sports presenter Stacey Holland. The workout album encourages the Lorna Jane mantra of Move, Nourish, Believe by inspiring and motivating a healthy active

lifestyle through fashion and music. Each song was chosen according to the latest and most popular music hits, then mixed at a tempo to suit the complete workout, from warm -up to cool-down. Headline

tracks include ‘Don’t Wake Me Up’, ‘Diamonds’ and ‘I Love It’. The album is now available on iTunes, in all Lorna Jane stores and all good music stores nationwide.

LORNA JANE ULTTIMATE WORKOUT HITS COMPILATIOON

CD/DVD/GAMING

Industry Updates

The programme was started by

a former New Zealand shot put

athlete, who decided to open

a chain of gyms across New

Zealand. His approach to group

fi tness is diff ers fromother gyms

as Les Mills facilities have studio

capacities that can hold up to

350 members at a time. These

pre-choreographed group

fi tness programmes have grown

in popularity over the years,

to the point where they are

now available in 80 countries,

in 15,000 clubs, with 5 million

people participating worldwide.

Planet Fitness will be launching

three of the biggest Les Mills

programmes, namely:

BodyPump – A barbell workout

that strengthens and tones the

entire body.

BodyCombat – An energetic

martial arts workout performed to

motivating music.

Grit Series – A high-intensity

interval training workout that

transforms the body.

See page 46 for more info on group

training options in SA.

PreggiFit is an exercise

programme designed

specifi cally for pregnant

women in any stage of their

pregnancy. This wonderful

combination of Pilates and yoga

will give any mom-to-be the

right amount of body awareness

and relaxation needed to

enjoy her pregnancy and feel

great. It will also support her

body physically through the

anatomical changes associated

with pregnancy, as well as

those postnatal months. All

exercises are safe and each serve

a specifi c purpose to

promote a healthy

body and mind during

your pregnancy.

PreggiFit is a low-

impact, calming and strengthening

workout that off ers pregnant

mothers quality fi tness training

under specialised supervision.

Beverly Aquisto has over 30 years

of experience as a ballet dancer

and teacher. She gives all the

pregnant women in her classes

the individual and specialised

attention they need to ensure the

exercises are being done correctly

and safely. Classes are limited to

eight participants. For more info

contact Beverly on 082 377 6222 or

visit www.beverlydanceschool.co.za.

PreggiFit - the fun way to get fit during your pregnancy!

A record fi eld of 7,734 runners took

to the streets of Johannesburg on

Friday, 9 August 2013 to celebrate

National Women’s Day at the

Totalsports Ladies Race. On the

same day just over 5,500 walkers

and runners lined the streets of

Stellenbosch to tackle the 10km

course. Nedbank runner, Cornelia

Joubert set the tough Johannesburg

course on fi re, completing the 10km

route in a time of 37min 55sec.

Christine Kalmer came in second,

while Dianna Dalula fi nished third.

Fellow Nedbank runner Rene Kalmer

won the 10km Totalsports Ladies

Race in Stellenbosch in a time of

33min 35sec. Bulelwa Simae came

in second, while Anneline Roff ey

fi nished third.

SA WOMEN CELEBRATE WOMEN’S DAY AT TOTALSPORTS LADIES RACES


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Betancourt Nutrition South Africa brings

you Raspberry Ketones with African Mango

and Green Coff ee Bean Extract, two new

additions to the Betancourt Essentials

range. Raspberry Ketone is a compound

found in raspberries that, when ingested

in high doses, is said to increase the body’s

production of Adiponectin, a protein that

regulates metabolism and breaks down

fat stores. Green coff ee refers to raw coff ee

beans, a notable source of caff eine. However,

coff ee’s eff ects on glycaemic control and

weight-loss have been attributed to its other

components. These include chlorogenic

acid, which has been shown to inhibit an

enzyme that promotes the formation of

glucose in the liver and thus may also be the

source of coff ee’s anti-obesity eff ects. Various

studies suggest that chlorogenic acid slows

absorption of ingested fats and also activates

the metabolism of fat stores. Because roasting

coff ee beans removes most of the chlorogenic

Are you fi t, strong and agile

enough to become the next

breed of modern athlete, and

join those recently emerged

from tryouts at the Grand

West Arena? Personal trainers,

gymnasts, martial artists, CrossFit

athletes and athletes across

all other disciplines were

challenged to push themselves

to their limits in a series of

games that culminated in a

gruelling obstacle course called

Black Death.

ARE YOU THE NEXT TROJAN WARRIOR?At the recent Trojan

Warrior games women

from all walks of life pitted

themselves against each

other in challenges such as

Mount Ida, Gate of Scaene

and the Bridge of Destruction

to win the coveted title

of Trojan Warrior. After

succeeding against 64 other

female athletes the top eight

athletes have been selected.

These new Warriors were

revealed at a masked ball

held at Ratanga Junction

on 9 August 2013. These

amazing athletes will now

represent the Western

mortals in future battles

against their counterparts

countrywide. Further

tryouts take place at the

Look & Feel Good Expos in

your area. Gauteng tryouts

happen on 8-10 November

2013. For more info go to

www.trojanwarriors.co.za.

Andrea Steyn (RSA) won her

second consecutive title at

Africa’s biggest standard

distance triathlon, after

crossing the fi nish line of the

5150 Bela Bela Triathlon in a

time of 02h11m48s, which was

a new course record. Andrea

Steyn (RSA) once again showed

her class in a strong pro ladies

fi eld needing to bide her time for

the win. After trailing on the swim

and bike legs, Steyn hit the lead

on the run and made sure of the outcome to

secure her second consecutive 5150 Bela Bela

RECORDS TUMBLE AT 5150 BELA BELA TRIATHLON

Triathlon title. Lauren Dance (RSA) was second

with Lucie Reed (CZE) securing third after an

exciting sprint fi nish with Claire Horner.PH

OT

O C

RE

DIT

: CR

AIG

MU

LL

ER

FO

R F

INIS

HE

RP

IX

Safe and natural weight loss with Betancourt Essentials

acid, green coff ee beans remain the best

natural source. When used in combination

with a balanced diet and exercise regime,

these two products will deliver safe and

eff ective weight loss. Available at Dis-Chem

pharmacies countrywide and other leading

nutritional outlets.


WorldMags.net



BY MELANIE HEYNS, Features Writer

WORK YOUR BODY

HEALTH, NUTRITION, WELLNESS

HEALTH NEWS

NOVEMBER _ DECEMBER 2013 | www.fi tnessmag.co.za14

Total body training should be the basis of any fi tness programme, whether your goal is to improve

athletic ability, lose weight or build muscle. Total body workouts will not only improve your

cardiovascular abilities, but will also help with improvements in muscle endurance. (Tahoe Daily Tribune)

SUNLIGHT IS GOLDENGetting just 15–20 minutes

of sunlight a day (sans

sunblock) will ensure you

meet your daily vitamin D

requirements.

HIT THE GYM WHEN YOU’RE TIREDIt might seem counterintuitive, but

exercise can boost energy levels, as well

as those feel-good hormones. However,

skip the gym if your fatigue is caused by

a medically related issue such as chronic

fatigue syndrome, the fl u or thyroid

problems. (Livestrong)

14% – THAT’S HOW MUCH OF THE DAILY

RECOMMENDED AMOUNT OF VITAMIN C YOU’LL

GET FROM ½ A CUP OF RADISH. Love the garlic: Add a little garlic while cooking as

this will improve the effi ciency of your white blood cells. Garlic also

helps to control high blood pressure.

YOURFITNESS.COM ONLINE STORE AND COMMUNITY LAUNCHESA new sport, health and fi tness focused website launched

in October, when yourfi tness.com went live. Yourfi tness.

com integrates access to guidance and information with

online shopping and social networking. Guidance is

available from international world champion athletes,

sportsmen and women, as well as nutrition specialists,

mental fi tness professionals, doctors and experts in fi tness

such as Dr. Layne Norton (pro natural bodybuilder and

powerlifter), Dave Scott (6-times Ironman World Champion),

Dr. Jo Ann Dahlkoetter (world renowned sport psychology

expert and coach) and other top professionals. The site

also off ers safe online shopping for a range of sport, fi tness

and nutrition products from exclusive brands such as BRL

Sports, Pacifi c Health, Harbinger, Gripad, Optimal Orange,

Genesis Today, Oakley and others. Customers enjoy delivery

to their door (free when they spend R600 or more) and

1% of all purchases are donated to the SuperSport Let’s

Play initiative. Joining the online community is free and

easy, allowing users to meet like-minded people and share

training programmes, support and events.


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GET YOUR VITS WITH A MONTHLY SUBSCRIPTION

OF WATERMELON CONTAINS 30 CALORIES, 7.5G OF CARBS AND 0.6G

OF PROTEIN.

100g

Vitology is South

Africa’s fi rst online

vitamin company

that off ers monthly

subscriptions. This

lifestyle health solution

off ers high quality

vitamin and mineral

supplements that are

ordered via monthly

subscription and

delivered to your door.

The supplements are less

expensive than those

found in pharmacies as

there are no mark-ups.

The online company

also off ers an online

assessment and doctor

to answer any queries.

Vitology’s products are

sourced both locally

and internationally

and are manufactured

according to strict

international GMP

(Good Manufacturing

Practice)

pharmaceutical

standards to ensure

the utmost quality and

maximum benefi t. For

more info visit www.

vitology.co.za.

DID YOU KNOW?Pineapple juice is rich in bromelain,

a natural anti-infl ammatory that

encourages the healing of bruises

and swelling in the body.

SWEET CINNAMONCinnamon is no longer just an ordinary spice. Various health benefi ts have been linked

to this sweet spice. By increasing glucose metabolism, cinnamon is able to increase the

body’s ability to regulate blood sugar. Cinnamon also prevents the unwanted clotting of

blood platelets.

(Health24)

Evox Lean Slim Thermo AcceleratorGetting lean and

staying in shape

is easier with Evox

Lean Slim Thermo

Accelerator. It’s

packed with

a powerful

combination

of ingredients

designed to assist

your metabolism

to potentially burn

more body fat.

Ingredients include

HCA and grapefruit

powder, which

may help to curb

appetite, along

with green tea and

guarana, which

stimulate the

central nervous

system and create

thermogenic

heat. Chromium,

the amino-acid

L-carnitine, taurine

and yerba mate

enhance cellular

metabolism

and stimulate

digestion.


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16


HEALTH NEWS

DON’T SKIP BREAKFASTHaving a dose of fibre in the

morning (such as oats) means

you won’t feel as hungry come

late afternoon, when you’re more

likely to snack on unhealthy

convenience foods.

VEG OUTVEGETARIANS HAVE 32% LESS CHANCE OF

DEVELOPING HEART DISEASES THAN THOSE

WHO EAT MEAT. VEGETARIANS ALSO HAVE A

LOWER BMI AND FEWER ARE DIABETICS.

THE AMOUNT

(IN GRAMS) OF

WALNUTS THAT

CONTAIN MORE

ANTIOXIDANTS

THAN YOU’LL

GET FROM TWO

SERVINGS OF

FRUIT.

CUTTING DOWNPeople are always surprised when they realise

what size a food portion should actually be.

Cutting down on portion sizes is an important

step when it comes to being healthy. The fi rst cut

can be quite a shock, but soon enough you’ll get

used to eating less. An easy trick when it comes

to portion size is to opt for a smaller plate. A

small plate full of food looks better than a large

plate with only a small amount of food on it. If

your plate is looking a bit sparse try fi lling it with

some fruits and vegetables. (Bupa)

SPICES THAT ZAP FATMany spices can kill the eff ects of

dangerous fats. Simply adding two

tablespoons of seasoning such

as rosemary, oregano, cinnamon,

turmeric, black pepper, cloves, garlic

powder or paprika to meals will help

to reduce triglyceride levels – the

bad fats that increase your risk of

heart disease.

STRESS RELEASE = BETTER WORKOUT RESULTSToo much stress can prevent a

quick recovery after a workout

session. In a recent study

researchers tested students’

ability to stretch their muscles

before and after completing

exercise sets. They found that

those who were mentally

stressed took longer to regain

their maximum strength after

the activity. So leave the board-

room blues at the offi ce. (Medicine & Science in Sports &

Exercise)

28


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SWEET HONEYNext time you have a cut or wound,

try adding a little honey to it. Honey

inhibits the growth of bacteria and

keeps wounds clean and free of

infection. First clean the wound with

warm water and soap, apply a thin

layer of honey to the bandage or

plaster and wrap it over the wound.

The dressing needs to be changed

every 24 hours.

SOUTH AFRICANS NEED TO FILL THE FIBRE GAPSouth African consumers are falling short of the World Health Organisation’s (WHO) recommended daily fibre intake of at least 25g per day, which is concerning given the ability of fibre to reduce the risk of certain chronic diseases. Registered dietitian Claire Julsing Strydom reveals that; “In the US the typical intake of fibre is only 15g per day, while studies conducted in South Africa indicate that the intake of dietary fibre is below half the required amount to support digestive health. The reason for this is evident when looking at modern day dietary trends, which indicate that the majority of the population

“SOUTH AFRICANS EATING THEMSELVES TO DEATH”South Africans are eating themselves to

death, according to a top nutritionist. “The

truth is people are eating the wrong food;

food almost totally devoid of nutrients.

And, they are not exercising. Together,

this is a fatal combination,” says nutritional

consultant Vanessa Ascencao. She was

responding to the startling results of the

fi rst SA National Health and Nutrition Ex-

amination Survey by the Human Sciences

Research Council and Medical Research

Council, which indicates the country’s

population is at serious risk of diabetes,

strokes, heart attacks and some cancers.

“On a daily basis, people are consuming

hyper-processed industrial junk food,

sugar, fl our, chemicals, additives, MSG,

high-fructose corn syrup, trans-fats,

artifi cial sweeteners and hormone-

laden chemicals. This cycle is ongoing

and highly dangerous to our health.

These are laboratory manufactured

foods, not whole foods. They change our

body chemistry, they interfere with our

hormonal system and they make us crave

more of these chemicals.” She said educa-

tion was needed to help South Africans

make better food choices and those that

could should grow their own produce. “Go

back to the basics. Choose whole, natural

foods such as fresh fruit and vegetables.

Avoid processed foods and choose staples

like beans, oats, brown rice, seeds and

nuts. Go for small amounts of lean protein

like eggs, fi sh and chicken. Drink water

and stay away from chemically laden,

artifi cial drinks. Exercise daily if possible.

It’s also becoming increasingly vital to

supplement with a multi-nutrient product

like Marcus Rohrer Spirulina as our diets

simply lack nutrients.” For more info visit

www.vdanutrition.com.

has a higher intake of refined carbohydrates and a reduced intake of fruits and vegetables,” she reports. Kellogg’s Nutrition and Public Affairs Manager and registered dietitian Linda Drummond agrees, stating that: “The importance of dietary fibre is well recognised by leading health authorities, with studies showing that a diet high in fibre may help reduce the risk of developing bowel cancer, type-II diabetes and heart disease, as well as breast cancer, gallstones, diverticular disease and weight gain in the long term.” Fibre also benefits weight control and therefore the risk for obesity, as fibre-rich foods tend to

be bulkier and contain less energy. They also take longer to eat and provide satiety, thus helping to prevent overeating. The good news is that most unprocessed and unrefined foods or those processed and refined as little as possible, contain a combination of functional fibres. It’s therefore important to eat a variety of fresh fruits, vegetables and whole grains containing fibre, as opposed to refined carbohydrates. Bridging the fibre gap is therefore relatively easy to achieve by including fibre-rich foods, particularly those containing cereal fibre, in one’s diet.

DON’T PEEL ITIf you can bite through the peel then try to

eat it. Peels are rich in insoluble fi bre and

antioxidants. Fibre will keep substances

moving through your intestines and the

antioxidants are good for fi ghting cancer-

causing infl ammation.


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EXCESSIVE CRUNCHING You might think you have to do hundreds of crunches to work your abs, but this is unnecessary. All you need are a few crunches – six or eight – a few times a week, according to Brad Schoenfeld, professor of exercise at Lehman College and author of To Crunch or Not to Crunch.


HEALTH NEWS

CARBOHYDRATES AND ALZHEIMER’SNew research done by the Mayo Clinic in

America has found that adults who follow

a diet high in carbohydrates are four times

more likely to develop mild cognitive

impairment, which is a precursor to

Alzheimer’s disease.

The prebiotics present

in soya, such as

oligosaccharides, can

increase the growth rate of

your immunity-boosting

organisms. This will enhance

the positive eff ect they have

on your immune system. (Health24)

GIVE SOYA A CHANCE

195 THE NUMBER OF PEOPLE

WHO DIE DAILY DUE TO

CARDIOVASCULAR DISEASE

IN SOUTH AFRICA.(Source: The National Heart and

Stroke Foundation)

place in 2013) from Ohio,

Spencer Hendel (12th in

2012) from Massachusetts,

Frederik Aegidius (15th in

2013) from Iceland, Daniel

Petro (13th in 2013) from

Georgia and Andrea Ager, one

of the top CrossFit athletes

in Southern California. The

Reebok exhibition team,

which consisted of the

fi ve international athletes,

came out tops and showed

spectators and competitors

exactly why they are regarded

as some of the fi ttest athletes

on earth. After the gruelling

two-day competition team

‘Platinum RPG’ from CrossFit

Platinum achieved fi rst place,

with team ‘Lilo and Stitches’

from CrossFit PBM and team

CrossFit Jozi placing second

and third respectively. Team

Platinum RPG walked away

with the latest Reebok gear

valued at R20,000.

REEBOK’S BIG 5 SHOWDOWN SHOWCASES CROSSFIT

Internationally renowned

CrossFitters, local

celebrities, a jam packed

itinerary and a crowd

of cheering spectators

all worked together to

ensure that the Reebok

Big 5 Showdown was an

absolute success. The

event, which was hosted

by CrossFit Platinum on 31

August and 1 September,

saw the Amphitheatre at

Cresta Shopping Mall erupt

with excitement as 60

teams battled it out for the

title. The Big 5 Showdown

was a fi tness competition

featuring some of the

top CrossFit athletes in

the world, together with

CrossFitters from South

Africa and top South African

celebrities. Having featured

a host of internationally

acclaimed CrossFit

champions, the event is

regarded as being the fi rst

of its kind to take place in

Africa. Competitors included

2011 and 2012 Reebok

CrossFit Games champion

Annie Thorisdottir, together

with Marcus Hendren (6th


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GENESIS TODAY GENESSENTIALS™ RANGE NOW AVAILABLEA range of Genesis Today

GenEssentials™ products are

now available from www.

yourfi tness.com. The range

includes GenEssentials™ Greens,

Green Coff ee Bean with Svetol®,

and Pure Raspberry Ketone.

Genesis Today GenEssentials™

Greens contain the highest

quality, organic and freeze-

dried land and sea vegetables,

combined with a synergistic

blend of herbs, super-fruits,

enzymes, fi bre and probiotics.

It has been formulated to

support digestion, a healthy

alkaline pH balance, energy

levels, detoxifi cation, daily

nutrition, and more. This superfood

supplement delivers an amount of

powerful phytonutrients equal to

3-5 servings of dark leafy greens

in every serving, and also contains

vitamins, minerals, antioxidants

and healthy essential omega fatty

acids. The product is free from

chemicals, pesticides, preservatives,

colouring, fi llers or contaminants,

and is suitable for vegans as it is

gluten-free, GMO-free, and soy-

free. Genesis Today Green Coff ee

Bean with Svetol® is derived from

raw, unroasted green coff ee beans.

Available in vegetarian capsules

with absolutely no binders, fi llers or

excipients.

No Sun Tan Capsules off er a safe and easy way to look younger, healthier and sexier. No more creams, costume tans, orange streaking and no more sun beds! Most importantly, avoid skin damage caused by unprotected exposure to the sun’s harmful UV rays when trying to achieve a beautiful tan. No Sun Tan Capsules works as the Zeaxanthin Xanthophyll Complex assimilates into the body, where the molecules attach themselves to the subcutaneous fat cells. Since the top layers of your skin are translucent it gives the

SUN-FREE TANNING WITH NO SUNappearance of an even, natural-looking, golden-bronze tan natural-looking, golden-bronze tan. The saturation period is approximately 4-6 weeks however results are achieved sooner. Once saturation is achieved you can choose the level of tan you require and maintain your TAN by adjusting your intake. Available in 90 capsule packs priced at R380 including free online delivery.Get your TAN today at www.nosun.co.za. Contact 078 974 7177 or email [email protected] for more info.

Slimming never tasted

as good as it does with

USN’s new Diet Whey

bar, the latest addition

to the supplement

manufacturer’s bar range.

This delicious, high protein

bar is imported from the

USA and contains 15g of

protein per 38g bar, and

only 5g of sugar. It is the

perfect high protein snack

to be consumed in between

meals (but maximum twice

a week).

SLIM DOWN THIS SUMMER WITH USN’S NEW BAR USN recently unveiled TV

personality and actress,

Boity Thulo, as its newest

ambassador. She joins the

likes of current Miss South

Africa, Marilyn Ramos and

Olympic Gold medalist

Cameron van der Burgh

as South Africans who are

proud to be associated

with one of the world’s

leading sports and lifestyle

supplement brands. Thulo

has appeared on several

television shows and has

been crowned South

Africa’s Sexiest Woman

for 2012 and 2013 by the

Sowetan newspaper.

BOITY THULO APPOINTED USN AMBASSADOR


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beautymust haves

1. CARIBBEAN TAN

PROTECTION IN A CAN

Convenient application with an aerosol

product that provides sun protection, with

special tan-enhancing ingredients that work

to tan your skin faster so you spend less

time lying in the sun. Available in an SPF 15

for olive toned skins and SPF 30 for fairer

skins. From R84,95

2. DR GOBAC SUNSCREEN SPF25

A lightweight, non-toxic sun protection

cream that has been scientifi cally

formulated for safe use, even on a baby’s

delicate skin. Doesn’t contain the toxic

organic chemicals that have been known to

cause skin irritation. R340


IT’S A CHICK THING

BEAUTY

3. HELIOCARE COMPACT

Heliocare Compact contains Fernblock which

provides UVA protection as well as UVB

protection with its SPF50. This is ideal for ladies

who prefer to use one product which gives them

sun protection as well as cover. The compacts are

available in oil-free and normal and come in 3

shades. Price R380

4. DMK SOLAR DAMAGE GEL

A specialised gel moisturiser formulated to revise

defi ciencies in the skin’s essential elements. The

gel aims to enhance the natural water barrier

and defenses of the skin. Suitable for skin that

has been compromised by age, harmful ultra

violet rays, climatic conditions and external

aggravation. R221

in your beauty bag...

Beauty tip by Charlene Warwick, Beauty and make-up expert [email protected]; www.faceandgrace.co.za

1 2

5. AHAVA DEAD SEA OSMOTER™

CONCENTRATE

This skin optimising serum harnesses

the power of Dead Sea minerals to

recharge, rehydrate and illuminate facial

skin for a younger-looking, luminous

complexion. R890

6. LAMELLE DERMAHEAL

HYDRATING SUNSCREEN 30

Blocks both ultraviolet A and B

wavelengths, as well as provides

additional antioxidants to the skin,

ensuring maximum protection and

prevention of changes in the skin

associated with ageing. A combination

of ingredients protects

against UVA and UVB

radiation, with an SPF 30.

R374.13

7. FILORGA

UV-DEFENCE SPF50+

Provides both sun

protection and anti-ageing

benefi ts through high

UVA and UVB protection

and the antioxidant action

of SunActin and vitamin

E. Also contains a host of

anti-ageing ingredients.

R575 (40ml)

SUMMER SKIN CARE

PICKS

TOP

Sunscreen is our fi rst line of defence

against premature ageing and skin

cancer. A guideline to help you

choose an appropriate sunscreen

is to wear at least an SPF 15 for

everyday use, as even fl uorescent

lighting in an offi ce or a shopping

mall emits UVA rays. A daily

moisturiser with an SPF should

provide adequate protection for

your skin. When spending time

outdoors it is advisable to wear a

minimum of SPF 30, even if it is a

SAFE SUN cloudy day. Re-apply sunscreen

every two hours to maintain

maximum protection. Remember

that lips can get sunburned too,

so use a lip balm that has an SPF

of 15 or higher. If you prefer a tan

and bronzed look then rather fake

it. Take advantage of the many

skin-illuminating products and self

tanners on the market to create a

fresh, healthy-looking complexion

rather than spending hours in the

damaging sun getting a natural tan.

74 53 6


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FITNESS AND NUTRITION WISDOM

EXPERT ADVICE

experthealth advice

Your training questions answered by Mario Van Biljon

WIN

NIN

G Q

UE

ST

ION

Over the years the

conclusion I generally

come to when

talking to those who

struggle to gain weight is that

they simply don’t eat enough.

Many gym-goers complain that

they physically can’t eat enough

or that they aren’t hungry

enough to eat every three

hours. Others tell me that they

eat a ton of food, yet still can’t

gain weight. However, when

I question them further and

delve deeper it generally turns

out that they’re only eating

enough calories to sustain their

current body weight.

The truth is, it can be diffi cult

to consume all the calories

needed to grow muscle tissue

and gain lean bodyweight.

As such, here are eight highly

eff ective nutritional tips to gain

weight.

1. Choose higher glycaemic

index (GI) carbohydrates:

Those who eat Chinese food are

generally hungry again after

just an hour. That’s because the

white rice in most dishes is a high

GI food. That means it is rapidly

QA

GAINING MUSCLE MADE EASY

fitness magazine reserves the right to edit any question submitted.

but I’m just not gaining weight. As I’m underweight this is proving to be a problem. What can I do to gain weight? I use a protein powder and eat health with no sugar or junk food in my diet. Delia

Send us your training, diet or health-

related questions and stand a chance

to win with SUPASHAPE. Email your

questions to info@fi tnessmag.co.za.

The prize, sponsored by

SUPASHAPE, consists of:

- Supashape Diet Whey, a nutritionally

balanced, low-calorie, low-GI Meal

Replacement

- Supashape Thermolean Fat Burner

- Supashape Carnitine Lean stimulant-

free metabolic activator

- Supashape Protein Lite Low calorie,

vitamin-enriched 7-day variety pack

protein bars

Your training questions answered by Mario Van

Biljon; NHDip: Microbiology, Founder of BodyGuru

digested and absorbed into the

blood stream. So if you have

trouble eating enough, focus on

white rice, white potatoes and

pasta as your main carb sources.

Eating like this will ensure that

you won’t feel full for too long

and feel hungry more frequently.

2. Eat foods that are rapidly

digested and cause very little

gas or bloating:

This may require limiting (not

eliminating) your intake of fi brous

vegetables and other highly

fi brous foods for a short period

of time while you try to increase

your food intake.

3. Load up on healthy fats:

The easiest way to consume more

calories is to add a tablespoon or

two of oil to each meal you eat.

Flax, coconut, pumpkin seed,

hemp, macadamia and olive oils

are all good sources of healthy

fats and will help you signifi cantly

increase your daily calorie intake.

Each tablespoon provides on

average 120-140 calories, so if

you add two spoonfuls to fi ve

of your daily meals you quickly

add an extra 1200-1400 calories

to your diet. Start slowly with

a teaspoon per meal and work

your way up from there.

4. Alternate solid food meals

with shakes: It is often diffi cult

and impractical for most people

to eat whole food meals six

times a day. So, have a solid food

meal and then a few hours later

have a shake – be it a protein

supplement, mass gainer or a

‘juiced’ meal. Repeat this process

throughout the day until you’ve

had at least three solid meals

and 2-3 shakes.

5. Eat more nuts:

Make use of raw, unsalted

nuts such as almonds, pecans,

peanuts, walnuts and cashews.

These are healthy, calorie-dense,

easy-to-consume food sources

that provide an array of health-

promoting micronutrients,

along with a decent amount of

quality protein and essential

fatty acids.

7. Better digestion means

better absorption: Use

digestive enzymes to help your

body break down and assimilate

your food. Digestive enzymes

produced in our digestive tracts

break down the proteins, carbs

and fats in the food we eat so

that they can be absorbed and

utilised by our bodies. When

we eat the large amounts of

food required to fuel and feed

muscle growth, supplementing

with digestive enzymes can

help enhance digestion. This

means that nutrients are more

effi ciently assimilated by the

body. The digestion process is

also sped up, so you’ll be hungry

again sooner.

6. Use mass builder shakes:

Mass builders are high calorie,

protein-rich shakes that often

supply 500 calories or more per

serving. In addition to a decent

serving of protein (35-45g) mass

builder shakes have added carbs

and, sometimes, added fats too.

This ensures the product packs

as many calories as possible into

each serving. You can also blend

healthy calorie- and nutrient-

dense foods such as fat-free

frozen yoghurt, pure peanut

butter, honey, nuts and bananas

into each shake. This is a great

way to add additional calories

and enhance the taste.

Incorporate these tips into your

daily nutritional plan and I’m

sure it won’t be long before you

start seeing the scale move in the

direction you want.


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TECHNOLOGYFITNESS TECHNOLOGY

24 NOVEMBER - DECEMBER 2013 | www.fi tnessmag.co.za

Runners can now take on their friends with the latest Nike+ Running App update for iPhone and iPod touch. With the re-launched Nike+ Challenges feature, runners can set a distance goal and invite Nike+ friends to join and race to the fi nish line. Runners’ insights on the thrill of competition helped inform the new Nike+ Challenges feature. Users can determine the Challenge’s name, mileage goal, time period and participants. A new chat feature allows friends to encourage each other and share tips throughout the challenge. Runners can stay motivated by checking the live leader-board to track progress and see where they rank among their friends. Nike+ Challenges is the latest addition to digital services off ered by the Nike+ Running experience, which includes heat maps showing popular running routes, leaderboards to compare running stats and audio feedback on pace, distance and time. A power-song feature also gives runners some extra motivation.

fittechthe hottest tech stuff

The adidas Energy Boost

running shoe range, which

features Boost™ cushioning

technology that delivers the

highest energy return in the

running industry, has received

a boost of its own. The adidas

Energy Boost range will now

be available in four new colour

schemes. Boost™ cushioning

will now also be available in

SPEEDO AQUABEAT UPDATED

the adistar, adizero and Sonic

running footwear families. The

key to the Boost™ innovation

lies in thousands of small

energy capsules which make

up the footwear’s distinctive

midsole. With their unique

cell structure, these capsules

store and release energy more

effi ciently, which gives runners

the ideal combination of soft

NIKE UPDATES NIKE+ FEATURES

THE ADIDAS BOOST™ REVOLUTION CONTINUES

Speedo has introduced a screen

to its underwater MP3 player, the

Aquabeat. The new addition makes it

easier to fi nd and control your music

while swimming. The Aquabeat 2

is available in 4GB or 8GB versions.

It attaches easily to swimsuits or

goggles and is water resistant up to

three metres. It also has radio and

stopwatch functions. Available at the

Speedo Concept Store in Canal Walk and

selected Speedo stockists.

Nike unveils new shoe design innovations

cushioning and responsiveness.

The new colourful Energy Boost

collection, adistar, adizero and

Sonic Boost are available at

adidas Concept stores nationwide

and selected retailers, with RRPs

between R1,299.00 and R1,699.00.

For more info visit adidas.co.za/

running or adidasrunning.co.za.

Follow @adidasZA on Twitter to

join the conversation.

The new Nike Free Flyknit

running shoes are designed

to enhance the natural

abilities of runners. Guided

by Nike’s “Nature Amplifi ed”

design ethos, the Nike

Free Flyknit is the fusion of

two of Nike’s most iconic

footwear technologies — the

compressive Nike Flyknit

upper and the fl exible Nike

Free outsole. The Nike Free

Flyknit upper features zoned

performance mapping and

a second-skin fi t. The shoe

provides the benefi ts of

natural motion and a snug,

supportive fi t in a single shoe.


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ADIDAS ADIPURE 360The adidas adipure 360 trainer has

been updated, with new colours and

enhanced fl exibility and support.

The women’s adipure variation boasts

a TechFit™ upper that covers the front

of the shoe. This allows for greater fl ex-

ibility as it imitates natural skin move-

ments by stretching when needed. A

women-specifi c comfort collar at the

back ensures a comfortable fi t and the

integrated forefoot support ensures

safe multi-directional movements.

The non-marking outsole enhances

fl exibility from heel to toe, and along

the lateral-to-medial line. Available at

adidas Performance stores and select

retailers at an RRP of R999.00.

PUMA LAUNCHES RUNNING APPPuma has launched PumaTrac, a unique running

application for the iPhone. Incorporating a user-

friendly design with pre-loaded Tictrac technology,

PumaTrac analyses how external conditions

aff ect running performance. By providing these

unique insights into running behaviour, the

app is designed to motivate athletes and get

the most out of a workout. PumaTrac requires

little to no data input to deliver these insights

as it predominantly uses available data based

on specifi c environmental factors such as moon

phase, weather, location, altitude, music playlist,

time of day, the day of the week, the season and

social media activity. “Lay off the snooze button,

your average speed is faster in the mornings” is just

one example of an insight notifi cation a runner

may receive. After a run PumaTrac will display

your score, compiled of your distance, personal

insights and weather or time condition bonuses.

These insights can be shared with friends and

other runners, along with routes. Runners will also

gain insights on their personal running style and

can share with friends through social media in real

time. PumaTrac is available from the iTunes app store.

TOMTOM ENTER GPS SPORT-WATCH MARKETTOMTOM HAS LAUNCHED A NEW RANGE OF GPS-ENABLED SPORTS WATCHES IN SOUTH AFRICA. THE

RANGE INCLUDES THE TOMTOM RUNNER AND MULTI-SPORT GPS SPORT WATCHES, WHICH FEATURE A

LARGE DISPLAY TO DELIVER AT-A-GLANCE PERFORMANCE INFORMATION FOR RUNNERS, CYCLISTS

AND SWIMMERS.

The large, high-resolution and high-contrast display makes it easy for runners and multi-sport athletes to quickly see their distance, time and pace while training, even in bright conditions. Full-screen graphical training tools and an intuitive one-button control makes it easy to navigate up, down, left and right through menus to access key stats, features and information while on the move. The button can also be easily controlled in all weather conditions and while wearing gloves. The ultra-slim form factor make the sport watches comfortable to wear.

The new watches also feature TomTom’s Graphical Training Partner and offer three graphical training modes: Race: Race against personal bests or recent runs.Goal: Set a distance, time or calorie goal and track progress with graphics and alerts.Zone: Set a pace or heart-rate target and track progress in a simple full-screen graph.Additional features include:Indoor Tracker: Accurately track indoor runs using built-in sensors to count strides and monitor pace and distance, even while running on a treadmill. QuickGPSFix: Get started faster. Multi-Platform compatibility: Sync, analyse and share stats on popular running sites and community platforms, including the TomTom MySports website, MapMyFitness, RunKeeper, TrainingPeaks and MyFitnessPal. Long battery life: Up to 10 hours of battery life in GPS mode Smart connectivity: Connect to sensors using the latest Bluetooth® wireless technology.

The TomTom Multi-Sport also includes a swimming motion sensor, which allows you to check detailed swim metrics such as laps, strokes, time and speed, and calculate a SWOLF score to show swim efficiency. The Bluetooth® Smart Heart Rate Monitor is an optional extra, but a dedicated bike mount comes standard with the Multi-Sport.

Available locally from late 2013. For more info visit www.tomtom.com/sports.

High-defi nition personal camera

manufacturer GoPro has launched

the GoPro App. This free-to-use

wireless application off ers users

enhanced control of their GoPro

camera and content, while also

enabling seamless integration

between all digital platforms. The

app, compatible with the GoPro

Hero3 and WiFi-enabled Hero2

cameras, allows for full remote

control of functions, as well as live

preview for easy shot-framing on

iOS, Android or Windows 8 devices.

Users can play back photos and

videos, and upload and share them

directly via multiple social media

platforms in either high or low res.

For more info visit www.gopro.com or

www.omnico.co.za.

GOPRO APP LAUNCHES


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WORD OF THE DAY

CROSSFIT COLUMN


My fi rst response to this

type of question is

twofold; “Don’t worry,

while you’re building some

muscle, it is a good thing, but

you’re also losing fat, which is

even better. Secondly, tell me

what you eat during the day?”

GETTING BIGGERMost women are scared that by

lifting big weights, especially doing

Olympic weightlifting, gymnastics,

powerlifting and other types of

compound movement lifts they’ll

get big and bulky. The good news

is that this isn’t possible - without

the use of banned substances

that is. Women don’t produce the

all-important anabolic hormone

testosterone on the same scale

that men do. They produce roughly

10% of what a man produces and

therefore cannot build the same

amount of muscle. However, it’s

important to keep in mind that

everyone diff ers in their genetic

make up, which plays a major

role in our body composition

(including fat storage), as well as

the regulation of our testosterone

and oestrogen production, not to

mention our metabolisms.

Those who choose to follow a

CrossFit lifestyle generally eat clean

and train dirty, and we choose not

to fi ll our bodies with substances

that can cause damage. If you’re

new to CrossFit and witness the

movements used during our WODs

it’s understandable that many

women worry about the eff ects

that this type of training will have

on their physiques.

ESSENTIAL MUSCLE MASSThe truth is, any form of weight

training will build some degree of

muscle – but that’s a good thing.

Adding muscle is important as it

benefi ts us when as we get older.

That’s because as we actually lose

skeletal muscle mass with age, so

the more we have to start with

the better off we’ll be later in life.

Muscle mass is also essential for

enhanced strength and function.

It is also the most metabolically-

active tissue in the body. Muscle

provides us with a metabolic

reserve, but when we lose muscle

we lose this metabolic ‘reservoir’.

This metabolic reserve is also

essential in times of trauma - not

starvation or famine, but physical

trauma from car accidents, internal

damage to organs, severe burns,

cancer, sepsis or catastrophic

injury. This is because muscle

produces proteins and metabolites

in response to physical trauma.

This response is essential to the

body’s eff orts to recover and

return to a state of homeostasis.

So you should never fear muscle,

but you also shouldn’t worry about

building too much of it.

If you consider the CrossFit

lifestyle in its entirety you’ll fi nd

that proper nutrition forms the

base or foundation of everything

we do. This means that nutrition

is the most important part of any

training regime. You can train

as hard as you want, but if you

constantly eat takeaways and

snack incessantly you’ll never

realise your goal. You’ll also

balloon, but not from added

muscle – from an extra layer of fat.

NUTRITION IS PARAMOUNTAt CrossFit PBM we have a very

simple defi nition of what a good

nutrition plan looks like; eat lean

meats, vegetables, nuts and

seeds, some fruit, as little starch

as possible and no sugar. This is

possibly the simplest way of putting

it. We emphasise eating whole

food sources that are unprocessed

and unrefi ned, or foods that are

processed or refi ned as little as

possible. The easiest way of eating

a healthy diet is sticking to the fresh

isles of your supermarket. Any food

that expires in the same week you

bought is also a good choice as you

know you are getting a nutrient-

dense food. Nutrition aff ects all of us

at the deepest level - the molecular

level. Understanding that your diet

will dictate your training will forever

change your perspective. Sure,

eating a piece of chocolate cake

every now and again is acceptable,

but if you can eat 100% correctly

for 90% of the time you will achieve

success. Put more simply, over the

course of a week you’ll have about

21 meals. If 18 of those meals are

clean and follow healthy eating

guidelines you’ll be able to still enjoy

a few cheats and reach your goals.

Life is supposed to be fun, you just

need to enjoy it in a fi t and healthy

way! With that in mind, always

remember that it’s not CrossFit that

will make you big, eating

cupcakes will!

BY WILNA APPEL, Head Coach and Owner of CrossFit PBM

Understanding that your diet will dictate your training will forever change your perspective.

One of my female CrossFitters recently said to

me; “I’m scared that I’m going to get huge from

CrossFit. It feels like all my muscles are growing,

and it’s not stopping! What’s going on with me?”

CrossFit doesn’t make

you big, cupcakes do!

Wilna Appel is the owner and head coach of CrossFit PBM (Power

Beyond Measure), a CrossFit box located in Pretoria East. She is also a

certifi ed personal trainer and is a competitive CrossFitter. She qualifi ed

in seventh position at the 2012 African CrossFit Open in the individual

category and led her team to second place in 2013.


WorldMags.net




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FOCUSSED MOVEMENT TRAINING

TRAINING NOTEBOOK

Starting: Lie supine (face up) on the fl oor, on a mat or a sit-up bench. Bend at your hips to elevate your upper torso. Keep your legs

extended and slightly elevated off the fl oor. Place your hands behind your ears or alongside your head, with your elbows up.

TWISTING SIT UPS This isolation exercise is great for developing the

muscles on the sides of your abdominal region

that are responsible for fl exion and rotation. They

remove help to sculpt a more shapely mid-section

and also develop better movement patterns for

activities that require trunk fl exion and rotation.

what it works

THE MOVEMENT

THE MOVE

Flex and twist your waist to one direction while raising

your torso by bending your hips. Move your leading

elbow towards the knee of your opposite leg. Flex your

knee to bring your leg up to meet your elbow. Touch

your elbow to your knee before returning to the starting

position. Repeat on the opposite side to complete one

rep. Continue in an alternating fashion.

Ph

oto

gra

ph

y b

y C

ind

y E

llis;

Mo

de

lled

by

Ma

rce

lle C

olli

son

; W

ork

ou

t g

ea

r su

pp

lied

by

Bo

ost

Gym

we

ar

(ww

w.b

oo

stg

ymw

ea

r.co

.za

)

(a.k.a. knee-to-elbow oblique crunch)

FORM TIP

Progression 2: This exercise can

also be performed on an incline

bench or with added weights in

each hand for added resistance

to make it more challenging.

Primary - ObliquesSecondary (synergists and stabilisers) – Iliopsoas, tensor fasciae latae, rectus femoris, sartorius, rectus abdominis and tibialis anterior.

muscles targeted

Not everyone is able to get their elbow to their knee due to biomechanics, body composition or limb length. In these instances the knee should act as a target for your elbow and your range of motion should extend to the point where you feel a stretch in your obliques.

Progression 1: This

exercise can be made more

challenging by placing

your hands further up on or

beyond your head.


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Tammy Dreyer (Nee Jackson) is an IFBB pro athlete and

the founder of Kini-Girls Inc. an online training and

coaching academy for bikini athletes and those looking

to get into the best shape of their lives. (www.kinigirls.

co.za)

TAMMY’S VIEWPOINT

A PRO’S PERSPECTIVE


As a professional in the

fi tness industry, and a

professional athlete, I am

committed to changing women’s

perceptions about muscle.

Regardless of how developed

it is, we all have muscle. We all

need muscle to perform basic daily

tasks. In fact, everybody needs to

be concerned about building more

muscle as we spend most of our

lives slowly losing it, which makes

us frail before our time. I mean,

aesthetics aside, we all want to

lead active, healthy lives, don’t we?

However, muscle is more than

just the means by which we

move. Muscle is also our body’s

metabolic engine, because

muscle is metabolically active.

This means it burns calories when

it works, whereas other body

tissue, like fat, does not.

Muscle is also the tissue we

need to sculpt in order to improve

particular parts of our bodies,

to create a more aesthetically

pleasing physique. For this

reason muscle plays a huge part

in looking more feminine. Nice

toned arms, a perky bum and

shapely legs are all created by

building and sculpting muscle.

And that’s certainly not achieved

by spending hours on the

treadmill. The only way to achieve

this is to lift heavier weights and

follow a correct nutrition plan. But

don’t fool yourself, you can’t build

muscle using 2kg pink dumbbells.

You need to pick up the heavier

weights to break down muscle

fi bres, which grow back thicker

and stronger than before.

But the other benefi ts of

muscle are also more than skin

deep. Strength training for

women is vital to increase vitality

and improve daily movement

patterns. It also helps to manage

conditions like osteoporosis

and regulates hormone levels.

Adequate strength training also

ensures a well-balanced, injury-

free lifestyle.

But don’t think that you’re

going to turn into a bodybuilder.

I train heavier than quite a lot of

men, and look at how small I am.

I’m 158cm tall and weigh just

50kg. Building muscle doesn’t

happen overnight either, but

accumulating fat can. Thankfully

more muscle can help us lose

that fat and keep it in check.

In addition to the metabolic

properties of muscle I mentioned

earlier, it also takes energy to be

built in the fi rst place, energy that

would otherwise be stored as fat.

Faced with the global epidemic

of obesity, combined with greater

general awareness around health

and longevity, I strongly believe

that a cultural shift is happening.

Eventually women will no longer

be considered less feminine

because they have more muscle.

These days most people want

to look lean and athletic, with

less fat because “strong is the

new skinny”. And the sooner

society moves away from the

old stereotypes the sooner a

greater number of females will

step off the treadmill and into

the weights room. With more

muscle women can also do

away with those injections and

bin yo-yo dieting forever.

Right now though toned,

shapely muscle is not the norm,

it’s the exception. It may take

you some time to embrace the

fi rmer, more shapely bum you’ve

developed from squatting, or be

comfortable showing off those

six pack abs, but eventually you’ll

be proud of it all. Your femininity

will shine through with your new-

found confi dence and I promise

you that it’ll be infectious.

From a competitive

perspective, it saddens me to see

that there are a number of bikini

athletes who choose to take

substances like anabolic steroids

to help them develop an athletic

physique. These ladies are

listening to the

wrong coaches.

Women don’t need steroids

to build muscle and I am

proof of that. I have always

been a natural athlete and

continue to be one as a pro.

I have been patient, training

and eating well consistently

for almost eight years now.

That’s the key to building

a beautiful body. During

this time my perception of

muscle has changed as I have

seen and experienced the

amazing things you can do

with it fi rst hand, so I strongly

suggest you do the same!

BY TAMMY DREYER (NEE JACKSON), IFBB pro athlete

FEMININITY AND MUSCLE CAN YOU HAVE BOTH?

These days most people want to look lean and athletic, with less fat because “strong is the new skinny”.

Visit Tammy’s website at www.kinigirl.co.za

I have always been a natural

athlete and continue to be one as

a pro.


WorldMags.net




WorldMags.net




It seems that 2013 was

a year of milestones for

two local fi tness icons.

We published our 50th

edition in September, and

Angelique van der Linde

turned 30. Angel, as she is

aff ectionately known, has

‘grown up’ alongside fitness

magazine, gracing her fi rst

cover in 2008. To celebrate

her journey, which has seen

her achieve multiple world

titles, including the Fitness

America Bikini division and the

Fame World Championships

Fit Duo title with her husband

Jacques, as well as a WBFF pro

card, we have put her on cover

for a record fourth time. We

took some time out to refl ect

with Angel, and this is what

she had to say.

A FITNESS JOURNEYWhen I refl ect back I realise

that fitness magazine and

its readers have played a

signifi cant part in my 30 years

of life, and I am amazed at

just how far we have come

together. From sitting in that

small and non-air-conditioned

garage studio for my fi rst

shoot, we have grown together

over so many years, into two

hugely recognisable health

and fi tness brands. I have

always been, and continue to

be honoured to be associated

with fitness. However, the

most exciting thing for me is

the fact that, despite how far

we’ve come, so much more still

lies ahead. Having turned 30 I

am fi lled with such positivity

10 years and four fitness magazines covers later, SA’s fitness angel is still going strong

BY PEDRO VAN GAALEN Managing Editor

PHOTOGRAPHED BY Cindy Ellis

by the thought that life has

just begun.

I’ve been actively

involved in the fi tness

industry for just over

thirteen years now, and I

still learn something new

every day. This constant

learning and the constant

change I impose on my

career and my workouts are

what keep me passionate

and committed.

Much like our bodies

become accustomed to

the same routine, progress

in one’s career can also

stagnate without regular

change, be it new goals,

new approaches or a

change in tactics. As such,

I feel that each decade in

life calls for consistent re-

evaluation; not just of one’s

nutrition, supplementation

and training methods, but

also of one’s beliefs and

approach to life.

Over the years I’ve

assisted many women in

attaining their goals, and

have come to realise that

the hardest part for them

has always been giving in

to change. For some reason

people don’t like to let go

of the familiar, even if it is

a training method or diet

that never seemed to work.

And as we age this attitude

just becomes stronger,

especially as a lack of

success becomes the new

constant in your life.

32

Angelique Van Der Linde


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THE RIGHT ‘FIT’ FOR

YOUR DECADECan you remember back to the

day when no part of your body

sagged, drooped or wobbled?

Some say that the greatest

physical decline in the human

body occurs between 30-40 years

of age. Well, I say “rubbish” to that. I

fi rmly believe that you hold all the

power to dictate how you’ll look

at 30, 40 or 50. In fact, despite your

outward appearance, it is possible

to manage your health, vitality and

mobility well into your 80s and

beyond with regular exercise and

healthy eating.

The key factor we need to

keep in mind as we age is that

muscle mass will decline, which

corresponds with a drop in our

metabolism. We also lose bone

density and fl exibility, and if

you don’t use it you will lose it –

mobility that is. While this physical

decline is partly due to the ageing

process, experts now believe

that the degree and speed of the

decline is more closely linked to

chronic inactivity. As scientists

continue to confi rm that the body

ages faster if you don’t exercise,

it’s not an exaggeration to say

that a 40-year-old who exercises

regularly can have the body age of

a young thirty-something.

33www.fi tnessmag.co.za

Daily meal1. All-bran or oats mixed with my protein dessert supplement and some

almond nuts;2. Protein pancakes and a few eggs;3. 80g sweet potato (home-made chips) and 80g broccoli and asparagus;

4. Fillet or lean chicken and a big salad and green veggies;5. Lean protein shake and an apple;6. Hake fi sh, a big salad and green veggies.

You should therefore ensure

that you maintain and nourish

this unique machine that is the

human body through lifelong

physical activity. Exercise isn’t

ageist – it loves all bodies –

so do strength training and

plenty of cardio (walking/

running) throughout your

life, and combine that with a

healthy diet and intelligent

supplementation. To guide you

along here is my decade-by-

decade guide to defying your

age.

YOUR 20s “The young and the restless”

Special focus: Pushing fi tness

levels to the max.

Beware of: Too much too soon.

Workout guidelines: Time and

health is on your side, so relish

your freedom of choice and

fi tness. I found that high-impact

aerobics classes worked, and

still work, extremely well for my

body, and for most of my weight

loss clients as well. These are the

years when you reach peak bone

mass, so step up your resistance

training to safeguard bone

health in the future. However,

don’t burn out – overexerting

the body won’t deliver optimum

benefi ts. Take rest days to avoid

‘boomeritis’ – a range of injuries

This photo was taken in 2006 before Angel started competing and before her fi rst fitness magazine cover. She is a strong believer that muscle maturity will be one of the great things that come with age, if you maintain it correctly.

What we need to remember as we progress through life is that

success will come as soon as you fi nd the method that works best for

you. To help you fi nd that winning formula, here are my guidelines

for training through the decades:

Favourite music: My fast, super-loud aerobics music is the best! I aim to add new music to every class I teach as I draw so much motivation from these ‘beats’. I have a very strong musical background so I always welcome any music that allows me the freedom to express myself. “Live according to the beat of your own drum!”Favourite colour: Green (more recently I’ve crossed over to pink though) I grew up being a ‘tomboy’ so pink was always banned.

Favourite exercise: No surprise here, cardio! I know what this does for my physique and, like it or not...a girl’s got to do what a girl’s got to do! My advice, play those tunes really loud on your iPod and just get it done!Favourite cheat meal: It’s still pizza, but as I’ve gotten older I’ve allowed myself this cheat meal far less. It’s just a lethal calorie=laden meal to consume, but it does taste good.Favourite book/magazine: No brainer...fitness magazine. I read so much as an attorney, so I’ve had to fi nd a love for reading to get through all my legal material. This may seem ‘nerdy’ but reading has now become what I refer to as fun. Any fi tness-related material can keep me busy for days on end, especially reading up on anatomy and nutrition.What’s in your gym bag:A bunch of CDs, my training diary for all my classes, a resistance band and skipping rope, my injury prevention product, Sweet Sweat, my iPod, CPR kit, stopwatch, tan cream and a bunch of supplements and apples (to prevent those blood sugar drops).

Remaining feminine whilst competing is the key ingredient to a wining stage presence! Always keep it classy and sassy!

“Strength is not measured in muscle, but in will.” – Angel.


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suff ered by the baby boomer

generation – when you hit 40

or 50. Keeping your weight in

check during this decade, and

establishing good eating habits

also makes it easier to maintain it

when your metabolism starts to

slow from your thirties.

Mindful eating: With your high

metabolism at this age you can

get away with a lot more in your

twenties. However, eating for

sustained energy is always a good

idea. So stick to low GI foods, and

eats ample protein. It is also a good

idea to moderate your caff eine

intake as it leeches calcium from

bones, which will cause future

issues. As for alcohol, we all know

these are you party years, so just

be mindful of what you drink.

Abstain from sugary mixes. Rather

drink wine, light beer, or hard

liquor mixed with club soda, but all

in moderation. Stay well hydrated,

which you can do with water and

water-based fruits and veggies,

as well as potassium-rich coconut

water and avocado.

THE FLIRTY 30s Special focus: Quality rather than

quantity training.

Beware of: Weight gain.

Workout guidelines: Welcome to

what is possibly one of the busiest

times of your life. You’re probably

juggling the responsibilities of

marriage, kids and a successful

career. The last thing on your mind

is exercise, but after we turn 30

we start to lose lean body tissue,

and gain fat. Stick to your strength

training, just be intelligent with

your time, and make sure to add in

some extra cardio.

It is also a great time to include

some ‘incidental’ exercise into your

lifestyle – that’s the unplanned,

gym-free activities of daily life like

taking the stairs and carrying your

shopping bags to your car, not

pushing them in a trolley.

SPORTY 40sSpecial focus: Replacing lost

muscle.

Beware of: Quick-fi x dieting.

Workout guidelines: It seems

that 40 is the new 30 these days,

but don’t get caught in the

hype. Trying to counteract your

slowing metabolism with yo-yo

dieting is a recipe for disaster as

you merely deplete lean muscle

mass. Strength training, proper

supplementation and a change

in diet is needed to build more

muscle. High intensity is your new

mantra as you try to boost your

metabolism and keep the weight

off permanently.

Mindful eating: Eating for

sustained energy shouldn’t be

your main concern. Rather watch

out for foods that aff ect hormone

balance and your pH levels as

you enter perimenopause and

approach the big M. At this stage

in your life oestrogen levels start

to decline and make you more

prone to water retention, so a

reduction in your carb intake

can help to beat the bloat.

Focus on vegetables that are

low in starch and high in fi bre;

try mustard greens, asparagus,

endives, broccoli and caulifl ower.

Antioxidant-rich foods should also

be mainstays on your shopping

list.

FAB 50sSpecial focus: Sticking to exercise

and an active lifestyle.

Beware of: Not listening to your

body.

Workout guidelines: If you have

30 years of relatively injury-free

exercise and regular activity under

your belt at this stage then you’re

sitting pretty. The aches and pains

associated with this stage of your

life should be minimal and you

should be able to carry on as you

did in your forties. However, those

who have left it until now to get

active, beware. Don’t jump straight

in. Build up slowly and know that it

is going to take a lot of time to start

seeing results. Additional cardio

now becomes essential as you look

to strengthen you cardiovascular

system (heart and lungs), but not

at the expense of weight training

as this will help your body through

menopause. And don’t forget the

stretching!

Mindful eating: After

menopause, women carry more

weight in their abdomen, which

aff ects the heart. Omega-3 fatty

acids and B vitamins are therefore

important as they play a key

role in heart health. Cancer, in its

many forms, also becomes more

prominent at this age, so limit

alcohol to less than one drink a

day (if any) and be mindful of your

fat intake, especially saturated fat

as there is a clear link between

obesity and breast cancer.

Antioxidants are essential in the

fi ght against cancer and other

age-related maladies, so stock up.

ANGEL’S

SUPPLEMENTATION PACKAGES FOR THE AGES: 1. Angel’s Fit Chix Stack (energy stack)

2. Angel’s rejuvenation and anti-

ageing stack

3. Angel’s fi rming and toning stack

4. Angel’s CrossFit stack

5. Angel’s pregnancy stack and

creams

Available at JVL stores and online at

www.jvl.co.za.

SEXY 60s,

AND BEYONDSpecial focus: Doing

something daily.

Beware of: Grinding to a halt.

Workout guidelines: From

here on out your main aim

is to move, every day. After

retirement it is really easy to

slip into a life of inactivity.

You will see rapid declines

in your mobility, vitality and

energy levels if you stop being

active, so make it your lifestyle.

To remain active consider

changing your approach

to something you’ll enjoy.

Weight training might have

lost its appeal, so look for

other weight-bearing forms of

exercise to do, or join a regular

yoga class.

Mindful eating: Vitamins

and minerals, healthy fats

and loads of lean protein are

essential to halt cognitive

decline and stave off many of

the diseases that plague the

elderly. It is therefore wise to

eat for immunity and reduced

infl ammation to maintain the

highest quality of life possible.

A new theory that many of the

older generation are literally

living by is “eat less, live longer”.

However, that only works if

you eat the right nutrient-

dense foods, so make sure you

stay ‘food smart’.

So, there you have it; my

guide to my next 30 years

and beyond. Hopefully this

information will help you to

make the most of your life, no

matter how old you are right

now. Thank you once again

to every supporter, sponsor

and life-long friend who has

walked this amazing road

with me so far. It has been an

amazing 30 years, and I am

excited about what lies ahead.

To win a JVL hamper

follow ‘JVL WELLNESS &

LIFESTYLE’ on Facebook

and post your reason

why you need the

hamper. Get your

friends to ‘like’ your post

and the comments with

the most real-time ‘likes’

will be contacted by the

JVL team.

*Present the JVL coupon

advert at JVL to receive

your discounts for Nov/

Dec 2013 only. T’s & C’s

apply.

ANGEL’S DIRTY 30S TRAINING SESSION: bicep curls

dumbbells

dumbbells

Mindful eating: Don’t become a compactor for your children’s leftovers or skip meals because your needs come second now. High-quality, low GI carbs and protein will provide the prolonged energy you need to make it through your busy days, and your workouts. Just like your training, your eating should focus on quality, not quantity, so start eating more foods that are nutrient-dense. You can also use food to boost your metabolism by spicing up your life a bit. Some extra green tea each day will also help to boost the burn, or you can choose foods that have a higher thermic eff ect.


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Why eating more than we think is the major cause of obesity

WORDS AND IMAGES BY Nick van der Leek (@Shoot_hirezlife)

“We eat with our

eyes, not our

stomachs.” This

phrase may be conventional

wisdom these days, but

few seem to acknowledge

its relevance. For instance,

when moviegoers are given

extra large boxes of popcorn

many fi nish the whole box. It

makes you wonder where the

mind is during all this eating,

especially as the implications

are enormous.

When we consider our

modern tendency to eat while

watching a movie or a TV show,

or to tuck into meals while our

eyes are glued to a monitor, the

way to address mindless eating

becomes clear. We don’t need to

focus on our stomachs or even

our minds, we need to avert our

eyes. More specifi cally, we need

to change what we see when we

eat our food.

“Most of us don’t overeat

because we’re hungry. We

overeat because of family

and friends, packages and

plates, names and numbers,

labels and lights, colours and

candles, shapes and smells,

distractions and distances,

cupboards and containers.”

That’s a quote from Dr Brian

Wansink, a global thought

leader in the psychology of food

and its consumption. Wansink

is also a Professor of Consumer

Behaviour at Cornell University

in the US, and the author of the

bestseller “Mindless Eating: Why

We Eat More Than We Think”.

In 2007 Wansink was granted

a two-year leave of absence

from the university to accept

a Presidential appointment as

Executive Director of the federal

agency in charge of developing

dietary guidelines and the

promotion of America’s food

guide pyramid.

“Do food companies put ingredients in their food that they know

we will eat and love? Absolutely. They are guilty as charged.


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WHAT-A-LOT-I-GOTWansink reckons we

don’t pay much attention

to what we eat or how

much we eat. “Give people a lot

and they eat a lot,” explained

Wansink at this year’s Discovery

Vitality Summit. “It’s just human

nature.” A wellknown symptom of

how one’s family might infl uence

us to overeat is in the simple

notion of “eating all the food on

one’s plate”. In fact, if you had

to ask yourself, ‘when am I done

eating?’ you might answer exactly

that: ‘I’m done when my plate (or

bowl) is empty’.

Wansink decided to

investigate this basic psychology

by developing a test with a

bottomless soup bowl. People

were invited to eat soup and,

while the level of the soup went

down to half, the bowls were

rigged with pipes underneath

the table that refi lled them with

soup while participants

were eating. Wansink

wanted to know how

much ordinary people

would eat if their plates

never emptied. After 20

minutes they stopped

the test and found that those eating

from bottomless soup plates had

eaten an average of around 73%

more than people eating out of

normal bowls. And when those with

bottomless bowls were asked if they

were full, they said: “Not at all, I still

have half a bowl of soup left.”

Interestingly, Wansink says the

solution to mindless eating isn’t

mindful eating. Nor is it necessarily

about avoiding certain kinds of

foods. “Do food companies put

ingredients in their food that

they know we will eat and love?

Absolutely. They are guilty as

charged. So is your grandmother.”

In this statement Wansink makes

a near revolutionary observation.

Most people become overweight

not necessarily because of what

they eat (although this obviously

The French said they knew they were done eating when the food no longer tasted good or they were full.

Dr Brian Wansink, a global

thought leader in the

psychology of food and its

consumption. is important), but the underlying

cause of obesity is related to

how much we eat. Portion size,

in other words. In addition, we

don’t even taste or enjoy a lot

of the food we shovel into our

mouths and, on some level, we’re

mindlessly unaware that we’re

eating at all.

MORE FINICKY, LESS EASY-GOINGIn this sense human beings seem

to eat more like dogs than cats.

A dog will catch a meaty bone or

piece of steak in mid-air and wolf

it down, whereas a typical house

cat will painstakingly inspect and

smell a morsel before deciding

to eat, or not eat. This may be an

evolutionary-derived trait. Dogs

and wolves are social animals and

since they move in packs they

have to be quick to get their share

during meals. Cats, for the most

part, are solitary hunters, so they

have more time to decide what and

when to eat.

If there are fi nicky eaters in the

world, the most fi nicky must be

the French, according to Wansink.

So, in 2007 Wansink asked 133

Parisians and 145 Chicagoans

what made them realise they

were full.

According

to Wansink’s

study ‘the

French said

they knew

they were

done eating

when the

food no

longer tasted

good or they

were full.

However,

according

to the same

study, “Americans said they knew

they were done eating when

their plate was empty, the group

they were eating with fi nished

eating or the TV show they

were watching was fi nished.”

Given these disparities in their

psychology, the French are

skinnier than Americans.

Through his studies Wansink

had discovered that “people who

use internal cues of satiation

when eating a meal are less likely

to weigh more than people who


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using it.

rely on external cues. “In plain English that

means when you feel physically full and you

respond to a feeling of satiety, rather than

what’s on your plate, that’s when you know

you’re done. It also means not eating food

“because it’s there”, or because others around

you are eating, or simply chomping on as long

as the show goes on.

However, the experiment Wansink is most

famous for is one you’ve probably already heard

of. Mindless eating, when it comes down to it,

comes down to the size of your plate. Wansink’s

research discovered that the most crucial aspect

of mindless eating resides in portion size, which,

in turn, is based on the size of the plates we use

and even the types of glasses we drink from.

In his experiment Wansink kitted a typical

cafeteria with two diff erent sized plates, and

then tricked those coming to pay for their

food by having them fi ll in a questionnaire.

This meant the hungry lunch-goer had to

put down his plate, and the only available

area was a corner of a table with a scale fi tted

under the tablecloth. Wansink found that the

average person who took bigger plates ended

up serving and eating an average of 53% more

calories. “This is,” says Wansink, “equivalent to

200 calories. Is 200 calories once a year going

to make a diff erence to your life?” If you’re

responding to the cues around you and eating

from a bigger plate every day, “200 calories adds

up to 90 kilograms more in a year.”

The good news is losing weight can be just as

easy, and just as mindless, as gaining weight. In

Mindless Eating Wansink writes: “Twenty years

of my research can be summarized in saying;

people’s tastes are not formed by accident. We

are a nation of mindless eaters. The solution

to mindless eating is not mindful eating, it is

rearranging our environment – our homes and

kitchens - so we mindlessly eat a little less than

mindlessly eating more than we want.”

Eat slowly and stop

eating when you

are full!

And the place to start mindlessly eating right is one’s kitchen.

Six solutions to healthier mindless eating include:

1. GO SMALL – Start by simply exchanging larger plates for smaller

ones. The same applies to glasses. Wansink tested bartenders who

are trained to pour exactly the right amount when a shot is ordered.

Bartenders tended to over-pour shots into short, fl at glasses and

under-pour into tall, narrower glasses.

2. COLOUR YOUR CROCKERY– Even changing the colour of

your plate can change how much you eat, because the contrast will

make you more aware of your serving size.. “If you’re having mashed

potatoes,” says Wansink, “ you’ll eat 18% more if they’re served on a

white plate than if they’re served on a plate that off ers more contrast.

I use darker plates when I’m having pasta, and I fi nd that helps me eat

less.”

3. FROM BULLSEYE TO BIRD’S EYE – Another simple solution

is to move items at eye level in the refrigerator or pantry so they are

no longer the fi rst food seen when opening the door. According to

Wansink, the food most often eaten is the easiest to reach in our

kitchens.

4. Move your fruit bowl – Wansink’s research also found that

moving a fruit bowl to within an arm’s length of high-traffi c areas in

the home signifi cantly improved fruit consumption. Close to the door

or entrance to the kitchen were typically good spots, and in cafeterias,

close to or in front of the pay point also proved eff ective.

5. STEP AWAY – “Don’t eat directly from the packaging,” Wansink

warns. That means don’t eat in the light of the refrigerator. If you’re

going to eat ice cream, dish it into a small bowl, rather than eating it

from its container while standing in front of the refrigerator. By the

same token turn off distractions, especially the TV, while eating.

6. THINK LIKE A FRENCHMAN – Stop eating when you’re full,

only eat when you’re hungry and eat food that tastes good. If you’re

not tasting it, don’t eat it. Listen to signals from your body that tell

you you’re full, as opposed to checking whether your plate is empty.

Eating slowly is a great way to tune in to your body’s signals, and so is

serving yourself smaller portions.

Wansink believes small changes like these “can put [you] back in the

driver’s seat. Small changes in your kitchens and routines will make all

the diff erence with no real sacrifi ce.” It’s obviously worked for Wansink

himself, who appears trim despite loving food and attending dinner

parties twice a week with his wife, who is a Cordon Bleu-trained chef. The

best part about Wansink’s solution though is that it puts you on a calorie-

controlled eating plan without you even knowing it.


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40

BY VANESSA ASCENCAO (www.vdanutrition.com)

Globally, and in South Africa,

we are faced with an obesity

epidemic, so much so that

“Obesity is the new starvation:

according to the Global Post.

Sugar is loaded into soft drinks,

fruit juices, sports drinks,

bars, breakfast cereals, salad

dressings, and hidden in almost

all processed foods—from chips

and pretzels, to Worcestershire

sauce and even many salty foods.

Excess sugar consumption is

causing an explosion in non-

communicable diseases, we’re

getting fatter, less energetic and

are prematurely ageing.

How does sugar addiction develop?Sugar addiction develops in

several ways. This is partly due

to the fact that sugar affects the

area in the brain called the reward

pathway, in the same way as drugs

and alcohol. It over-stimulates the

neurotransmitters until they no

longer function properly, tolerance

develops and the mind becomes

dependent on sugar to function.

If you can’t get going in the

morning without a stimulant

like coffee, a cigarette or sugary

cereal, or if you need something

sweet after every meal to boost

your energy, especially in the

afternoon, and you’ve tried and

failed to cut down on eating

carbs, then you could be a sugar

addict.

Know your poisonIt is easy to become confused

by the various sugars and

sweeteners. So here is a basic

overview:

are all monosaccharides, known

as simple sugars. The primary

difference between them is

how your body metabolises

them. Glucose and dextrose

are essentially the same sugar.

However, food manufacturers

usually use the term “dextrose” in

their ingredient list.

combine to form more complex

sugars, like the disaccharide

sucrose (table sugar), which is

half glucose and half fructose.

is 55% fructose and 45% glucose.

not a sugar, although beer and

wine contain residual sugars and

starches, in addition to alcohol.

glycerol, sorbitol, maltitol,

mannitol and erythritol are

neither sugars nor alcohols,

but are becoming increasingly

popular as sweeteners. They are

incompletely absorbed from

your small intestine, for the

most part, so they provide fewer

calories than sugar, but often

cause problems with bloating,

diarrhea and flatulence.

sugar, despite its sugar-like

name and deceptive marketing

slogan, “made from sugar”. It’s a

chlorinated artificial sweetener

in line with aspartame and

saccharin, with detrimental

health effects to match.

as “natural”, is typically highly

processed and is usually 80%

fructose. The end product does

not even remotely resemble the

original agave plant.

but is completely natural in

its raw form and has many

health benefits when used in

moderation, especially as it has

as many antioxidants as spinach.

derived from the leaf of the

THE SWEET

SUGAR ADDICTIONTRUTH ABOUT

Science has now shown

us, beyond any shadow

of a doubt, that the

sugar in our food, in

all its myriad forms, is

taking a devastating

toll on our health. In the

1970s fats were blamed

for all our weight and

heart issues, so fat was

replaced with sugar.

eating more sugar than

ever before for the past

our waistlines have

expanded, as have

clothing sizes and super-

size meals. Humankind is

getting bigger and sicker.

Today, 55% of sweeteners used in food and beverage manufacturing are made from corn, in the form of HFCS.

which is completely safe (in

its natural form). Lo han (or

luohanguo) is another natural

sweetener, but it is derived from

a fruit.

The issue with fructose

about 15g of sugar per day – a

the typical person gets from

sweetened drinks. In vegetables

and fruits sugar is mixed in with

vitamins, minerals, enzymes and

beneficial phytonutrients, which

all moderate sugar’s negative

metabolic effects. Glucose is

the form of energy you were

designed to run on. Every cell

in your body, every bacterium,

in fact, every living thing on the

Earth uses glucose for energy.

However, food and beverage

manufacturers began switching

their sweeteners from sucrose

(glucose) to corn syrup in the

1970s when they discovered that

to make, but is also about 20%

sweeter than conventional table


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Fructose itself isn’t bad.

It’s the massive doses we’re

exposed to that make it

dangerous. There are two

overall reasons fructose is

damaging:

Too much fructose creates a metabolic disaster

Health issues related to sugar addiction

Common issues associated with excess sugar intake include:


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Vanessa is a nutritional consultant to Litha Pharma. Mail her at info@leapcom-

munications.co.za

For more info see www.vdanutrition.com or visit VDA Nutrition on Facebook.

Your ExpertNUTRITIONIST

Vanessa Ascencao

Top Tips:

SAMPLE SUGAR DETOX MEAL PLAN:

DAY ONEBreakfast:

Lunch:

Afternoon snack:

Dinner:

DAY TWOBreakfast:

Snack:

Lunch:

Snack:

Dinner:

DAY THREEBreakfast:

Snack:

Lunch:

Snack:

Dinner:

Drinks allowed:

The solution: Go cold turkey


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Soon-to-be moms can

actually benefi t quite a

lot from viewing birth as an

important sporting event

that you need to prepare

for. Many of the techniques

that athletes employ to train

for a sporting challenge are

very benefi cial in getting

ready for labour and birth.

Of course conditioning the

body for peak performance

is imperative to participating

in any physical event,

but don’t forget that top

athletes prepare both body

and mind. They research

and prepare for anything

and everything that might

have a bearing on the

outcome of the match,

including the rules of the

game, the environment

and the conditions. They

practise responses to various

scenarios and visualise

their perfect outcome. They

choose their support team

carefully and select the most

conducive environment.

HERE ARE SOME OF THE PRACTICAL THINGS THAT PREGNANT WOMEN CAN DO TO PREPARE THEIR MINDS FOR THE BIRTHING PROCESS:

A wealth of

information is at your

fi ngertips. Inform yourself

of the development of your

unborn baby, the labour

process and its stages, the

birthing options and their

implications, as well as the

various scenarios. Birth isn’t

something that a medical

team performs to you. Like

Charlize Theron, you are the

star, producer and director

of this show.

Decide what you

want. Outline your overall

birth plan and provide

details on the issues that you

feel strongly about.

Once you’ve decided what

you want from your birth,

make sure that you select

an environment that will

facilitate a positive outcome

and a care team that is

aligned to honour your

choices. Ask questions

and talk to them early and

often about what you do

and do not want. In much

the same way athletes

will go to the ends of the

earth to secure a trainer

whose approach facilitates

success, or to find the right

environment or conditions

to practise for a match.

Anticipate

a positive outcome and

condition your mind

regularly to be confi dent

and optimistic with

thoughts and affi rmations

such as: “My body is

perfectly designed to

birth naturally, with ease

and comfort”. Surround

yourself with people who

are positive and supportive.

Avoid and disengage from

any doom profi ts or horror

story broadcasters.

Practise mental walk-

throughs of your ideal birth

regularly. Engage all your

senses, add emotion and,

in your mind, picture the

details of how you want your

birth to unfold.

labour comfort techniques:

No athlete can perform at

their peak when their bodies

are in the grips of fear and

stress. The correct mindset,

visualisation techniques,

as well as facilitative body

positions during labour can

greatly enhance comfort

and assist smooth birthing.

Labour and birth are often likened to various sports. Granted, many pregnant women don’t feel particularly sporty during pregnancy, but before you rekindle your childhood disdain for PT classes or liken labour to being caught in a scrum, let me assure you that there are no other physical activities that a woman’s body has been so perfectly designed for. Within each

stage of labour and birth our bodies have awe-inspiring

ways to facilitate this natural process and guide us to

the podium of motherhood.

GIVING BIRTH IS LIKE RUNNING A MARATHON, NOT A SPRINT.

PREGNANCY

AS YOUR MOST

IMPORTANT BY CHANEL SCHOEMAN


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techniques is a great way to

dispel fear and build confi dence,

so that by the time labour arrives

it will feel like second nature.

With the right mindset the

game is half-won. On the physical

side many mothers confess

that they’ve never exercised as

diligently as when they were

doing it for two. Aim for around

45 minutes of moderate, steady,

low-impact exercise three times

a week. The following types of

exercise are typically benefi cial

to pregnant women:

Do it early in the

morning or late afternoon for the

cool fresh air. Blood through the

veins and the wind in your hair is

good for you, and is wonderfully

empowering.

This is a great form of exercise/

resistance training for all muscle

groups because your weight is

supported in a wonderfully cool

medium while you’re immersed.

Good for

toning the all-important core

muscles and practising some of

the breathing techniques.

Prenatal fi tness groups

are usually fi lled with upbeat

moms-to-be, which is fi tting

not only for exercising, but for

forming support networks too

(for example www.preggibellies.

co.za).

These

muscles are key to supporting

facilitative labour and birthing

positions. They need to

be toned as they are often

neglected in our sedentary

modern lifestyles. Try the

“leaping frog” position or thigh

movements against resistance.

This exercise

strengthens tummy and back

muscles – which are key to

birthing – and facilitates better

blood fl ow to the lower body.

Get on all fours with your hands

directly under your shoulders

and knees under your hips. Start

with a fl at back and then tuck

your bum in, moving slowly

and squeezing in your stomach

muscles. Return to a fl at back

position and repeat 25 times,

twice a day.

These are the same muscles

that are used to stop the fl ow of

urine and are vital for birthing

and continence. To tone them

squeeze, hold and release them

at least 50 times a day, aiming

for longer and longer hold-

ability as you progress.

and take

your current state

of fi tness into

consideration.

If you are a

seasoned athlete

then, depending

on the exercise,

you can continue

your routine with

modifi cations

as pregnancy

progresses.

If you’re a beginner,

start slowly and increase

gradually. If you experience

discomfort, stop exercising.

so that

exercises can be suitably

modifi ed where required.

and

do not over-stretch as a

hormone called relaxin

loosens ligaments in

preparation for birth.

well-

balanced diet and drink

plenty of water to avoid

overheating.

muscle control for an easier

pregnancy and a faster, more

comfortable birth.

Prevents stress, hypertension

and preeclampsia (through

improved calcium absorption),

as well as water retention,

excessive weight gain and

pregnancy-induced diabetes.

Maintains strength and

postural alignment, thus

reducing the eff ects of

biomechanical changes to

your body.

Improves confi dence and

capability, and reduces

depression.

In short, an active lifestyle during

pregnancy vastly supports the

ability to give birth naturally.

And natural birth has countless

benefi ts to the physical and

emotional health and wellbeing

of mom and baby, including

quicker recovery, and easier

bonding, connecting and

breastfeeding. It will also leave

you feeling like superwoman.

With proper preparation you

can confi dently star in this life-

transforming event, which off ers

the ultimate prize that we covet

above all – sleepless nights and

dirty nappies.

“Before I had children I

always wondered whether their

births would be, for me, like the

ultimate in gym class failures.

And I discovered instead … that

I’d fi nally found my sport.” – Joyce

Maynard

Chanel Schoeman is an internationally certifi ed childbirth educator affi liated with the HypnoBirthing® Institute. She presents eff ective, natural birth-oriented antenatal

classes in Centurion, Pretoria. For more information visit www.infantree.co.za.

A few safety tips:


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Gone are the days of training

solitude, where dedicated

individuals would spend

hours in the weights section

or on the treadmill, tirelessly

sculpting muscle and

chipping away at that fat for

the perfect physique. Armed

with nothing more than an

iPod for company, a desire

for something more would

often overcome many of us.

This is because, at our core,

belonging and a sense of

community are basic human

desires. And that’s exactly

what branded group training

off ers – an eff ective form of

training that gets you results,

which can be done with other

like-minded individuals. This

feeling of belonging and

togetherness, combined with

the experience, drives almost

cult-like followings. Dedicated

members therefore become

staunch promoters of their

new preferred form of exercise

– and it’s not just CrossFitters.

Today there are endless

group training options to sink

your admittedly obsessive

self into. Each off ers its owns

benefi ts and has its own

appeal. Admittedly there are

a number of people who try

to jump on the bandwagon

and get in on the action for

self-enrichment, so don’t

fall prey to cheap imitations.

They undermine and erode

the value of these established

brands, and the hard work that

has gone into establishing

them.

So, if the idea of sweating

it out next to your mate or

another dedicated individual

who’s also addicted to the fi tness

lifestyle, then why not try

one of the following branded

group training classes. These are

the real deal originals and are

guaranteed to change your view

on group training.

There’s no denying that branded group training is the latest

trend sweeping the global health and fi tness industry,

and it’s by no means a fad. By creating a unique exercise

experience using the most eff ective forms of training,

whether they’re new, innovative or simply established practices

combined in new ways, and branding them, exercise professionals

the world over are driving a new era in fi tness.

GROUP TRAINING

BY PEDRO VAN GAALEN, MANAGING EDITOR

This is the newest addition

to the branded group

training scene in South

Africa, as Planet Fitness

only launched Les Mills

group training classes

locally in November. The

programme was developed

by former New Zealand

shot put athlete, Les Mills,

who is now in his 80s. He

opened a chain of gyms

across New Zealand that

could accommodate up to

350 people at a time. Les

and his team developed

the pre-choreographed

group fi tness programme

LES MILLS (PLANET FITNESS)

WHY DO IT:

tried and trusted principles.

fi tness levels.

cardio routines.

THINGS TO CONSIDER:

For more info visit www.planetfi tness.co.za.

that is now available in 80

countries, in 15,000 health

clubs around the world, with

over 5 million participants.

Planet Fitness now off ers

three of the biggest and

most popular Les Mills

programmes, namely:

BodyPump – A barbell

workout that strengthens

and tones the entire body.

BodyCombat – An energetic

martial arts workout done to

motivating music.

Grit Series – A high-

intensity interval training

workout that targets the

entire body.

THERE’S SOMETHING OUT THERE FOR EVERYONE!


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CROSSFIT

Founded in 2000 by Greg Glassman and

his wife Lauren, CrossFit fi rst exploded

onto the fi tness scene in America, before

taking the world by storm. The philosophy

of CrossFit is to create all-round fi tness

and general physical preparedness by

developing competence in 10 recognised

fi tness domains, namely cardiovascular and

respiratory endurance, stamina, strength,

fl exibility, power, speed, coordination, agility,

balance and accuracy. This means that

CrossFit isn’t a specialised training system,

preferring to promote the idea of general

fi tness. CrossFit Inc. describes its strength

and conditioning programme as “constantly

varied, high-intensity, functional movement”,

with the stated goal of improving fi tness and

therefore general physical preparedness,

which it defi nes as “work capacity across

broad time and modal domains”. CrossFit is

now off ered at thousands of affi liated gyms,

called boxes, around the world. Box members

complete a workout of the day (WOD),

which is posted on the CrossFit Inc. website.

However, many coaches and box owners

now devise their own WOD in line with their

monthly plan or class schedule. These WODs,

generally assigned female names, are written

on boards in each box and every member is

required to complete them against the clock.

WODs are generally performed in a group

setting. Times are recorded and members

are pushed to constantly better these times

at subsequent classes, or beat their fellow

CrossFitters. This creates a highly charged

and competitive atmosphere at every class,

which many fi nd is the ultimate form of

exercise motivation. The sport of CrossFit

also adds another dimension to this form of

group training and the competitive element.

CrossFitters the world over get to compete

for the title of the “Fittest on Earth” at the

CrossFit Games. The highly structured and

charged competition ‘season’ is what lures

most die-hards to this form of training.

WHY DO IT:

community, competitiveness and

camaraderie that CrossFit does. There is

something about the collective suff ering

that happens in boxes that seems to bring

box members closer together.

about the results you can achieve

with CrossFit.

WATCH OUT FOR CHEAP IMITATIONS

LIKE X-FIT AND MANY OTHER

UNSCRUPULOUS INDIVIDUALS

WHO ARE TRYING TO PROFIT FROM

THE POPULARITY OF CROSSFIT

THINGS TO CONSIDER:

X-Fit and many other unscrupulous

individuals who are trying to profi t

from the popularity of CrossFit,

without paying their dues or going

through the right channels.

owners and coaches who have

little understanding or experience

with proper exercise programming

(as it pertains to CrossFit) or lifting

techniques. This will lead to serious

injury.

assessments and screenings before

joining a CrossFit class.

that off er extensive on-ramp or

skills classes to learn proper lifting

technique before joining mainstream

CrossFit classes.

Visit http://map.crossfi t.com to fi nd your

nearest CrossFit affi liated gym.


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Specialised Weight Endurance

Aerobic Training (S.W.E.A.T.)

1000 – the 1000 denotes the

number of calories a class

aims to burn in an hour – is a

total body interval workout.

It incorporates alternating

high-intensity varied and

incrementally increasing blasts

on the treadmill with complex

compound, stability, core and

other aerobic fl oor exercises.

Conceived by fi tness gurus

Steve Uria and brothers Paul and

Andrew Rothschild, S.W.E.A.T.

1000 integrates “components

of interval training, functional

training, core stability work,

athletic training and agility

training”. This is all combined

into a one-hour dynamic,

action-packed class that off ers

a varied routine every time. This

form of interval training works

by asserting diff erent positive

stresses and strains on the

human body. By limiting rest

you therefore get a workout that

URBAN FITNESS OUTDOOR

SWEAT 1000

Urban Fitness Outdoor (UFO) SA off ers various outdoor-based cross training and body conditioning classes at nine locations around Johannesburg and Pretoria, with plans for further expansion around SA in the pipeline. These sessions take place in parks and school grounds and off er a fun way to get fi t, toned and into shape while enjoying the outdoors and socialising with other like-minded people. Participants can choose to participate in mixed group sessions, men specifi c conditioning classes, boot camp sessions for ladies or a personal training session. Everything required for the session is provided by the organisers, including drinking water.

targets multiple energy systems

and muscle groups. Treadmills

are used as running is the most

eff ective form of exercise to blast

as many calories as possible in

the shortest amount of time. A

S.W.E.A.T. 1000 instructor will use

speed and incline – sometimes

up to 30% – variations to ensure

you burn as many of those 1000

calories on the treadmill. There

is also a great deal of production

value and theatre in every class,

which keeps the energy levels

high and members coming

back for more. A S.W.E.A.T. 1000

class will often include live DJs,

specially mixed S.W.E.A.T. 1000

remixes by local and international

DJs, laser and disco lighting, and

the continual implementation

of the latest functional training

equipment. These elements,

combined with the high tempo,

energy and variety of every class,

along with the results members

get, are driving the appeal of this

group training concept.

The UFO group classes are led by qualifi ed fi tness professionals. The group is divided according to fi tness and experience levels. The beginner, intermediate and advanced groups are given bibs to wear (each a diff erent colour according to your group). Each session lasts for about an hour, with about 50 minutes of that time spent exercising. The class consists of bodyweight and other variable resistance-based exercises, combined with bursts of cardio. Variable resistance is applied by using the bibs and a training partner’s resistance for exercises like arm curls, tricep extensions, lateral raises, crossovers and resistance running. Basic groundwork and grappling techniques are also used for some metabolic conditioning work, with abdominal and core work at the end of a session.

WHY DO IT: As all the classes are outdoors, so you get some fresh air and a change from the norm.

new people and interact throughout the class.

cyclists.

progress at your own pace, which makes it the ideal class for beginners.

THINGS TO CONSIDER:

something that off ers more weighted resistance if you intend to build more muscle or enhance your strength past a certain point.

For more info on costs, locations, dates and times visit www.urbanfi tness.co.za.

WHY DO IT:

compound and stability work, is the ideal combination to burn

1000 calories in one hour.

THINGS TO CONSIDER:

that off er it. S.W.E.A.T. 1000 classes are currently only available

in Nicolway, Morningside, Norwood and Bedfordview in

Johannesburg, Sea Point in Cape Town and Brooklyn in Pretoria.

However, more classes will open soon, including venues in

KwaZulu-Natal.

you can purchase packages. A 10-class package costs R1,850, a 20-

S.W.E.A.T. 1000 isn’t for you.

Find out more at www.sweat1000.com.


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Virgin Active’s Twentyfour group

training classes get members to

“push, pull, twist, bend, squat

and lunge” their into shape in

a workout that’s less than 30

minutes. The workout is based

on the principles of high-

intensity interval training

that incorporates 24 moves in

just 24 minutes. Twentyfour is

a structured class that happens

on the mat and uses only

your body weight, so there is

no complicated equipment

required and the class is led by

Virgin Active trained fi tness

staff . As the concept has

progressed instructors have

also introduced other forms

of HIIT protocols into classes,

Adventure Boot Camp (ABC) is a popular outdoor fi tness

programme for women. This four-week outdoor exercise

programme off ers fi tness instruction, nutritional counselling

and motivational training packed with fun and energising

activities designed to help members reach their fi tness

goals. Each ‘camp’ session is one hour in length, held either

in the morning or evening, depending on which camp

members choose to do. Exercises include core conditioning,

short distance running, general strength work, jumping

rope, circuit training, hiking, fi tness kick boxing, Pilates,

sports drills, obstacle courses and mat work, along with a

few surprises along the way. Exercises are aimed at targeting

specifi c areas that women need to work on. ABC venues are

now available nationally.

ADVENTURE BOOT CAMP

TWENTYFOUR (VIRGIN ACTIVE)

like Tabata and pyramiding.

This ensures members get a

metabolic boost that helps

to burn calories before and

after their workout, while

also improving fi tness in a

time-effi cient manner. Set to

high-tempo music in a studio,

the Twentyfour workout aims

to strengthen your core, build

stronger leg and arm muscles

and gets your heart pumping

to burn as many calories as

possible during the class. The

class aims to challenge you in

a fun environment as the way

it is structured allows you to

go at your own pace, adjusting

exercises to your individual fi tness

levels and abilities.

WHY DO IT:

boost fi tness and burn more calories.

weight and cardio routines.

stone to other forms of resistance-based

metabolic conditioning.

THINGS TO CONSIDER:

resistance (other than bodyweight) you will

eventually need to fi nd other ways to ensure

adequate progression.

For more info on Twentyfour log on to www.

virginactive.co.za.

THINGS TO CONSIDER:

the outdoor classes.

to bring your own

exercise mat and

small hand weights

(1.5kg–3kg).

need to fi nd something

that off ers greater

resistance for adequate

progression.

For more info visit www.

adventurebootcamp.

co.za.

WHY DO IT:

train outdoors.

of members successfully completing body

transformation challenges.

other brands, which off ers members discounts

on selected Garmin Devices and they can earn

Momentum Multiplier points, for example.


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8 WEEKS TO YOUR

BEST BIKINI

BODY EVER!BY ROB LABUSCHAGNE Co-owner and trainer at

TheYardAthletic.com; @Robluschagne

PHOTOGRAPHY BY Cindy Ellis @photo2fi t

DRESSED BY www.boostgymwear.co.za

MODELLED BY Angelique van der Linde @ANGELVDL


PART 2YOUR

4-WEEK TRAINING

PLAN

Angel is a local and

international bikini and

fi gure champion, a WBFF pro

athlete as well as a qualifi ed

aerobics instructor and

pregnancy advice specialist.

She holds the 2010 Fitness

America Pageant Bikini title

and is a four-time fitness magazine cover girl.

9 771816 245008

1 3 0 1 2


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BIKINI BODY WORKOUT

e’re in the homestretch to that

well-deserved December holiday.

Hopefully you’ve been diligent

since spring and your diet and training

are on track to deliver your best bikini

body yet. As promised we are bringing

you the fi nal four weeks of our bikini body

workout.

W

2ND PHASE, 4 WEEK PROGRAMORDER EXERCISE SET REPS WEEKS REST

A1 Fighter’s Lunge 4 a)10 b)12 a)1-2 b)3-4 25sec

A2 Single-leg Elevate Hip Thrust 4 a)10 b)12 a)1-2 b)3-4 25sec

A3 Stability Ball Jack-knife 4 a)10 b)12 a)1-2 b)3-4 25sec

B1 Push-up 3 15 1-4 30sec

B2 TRX Grappler Row 3 8 per side 1-4 30sec

B3 TRX Plank Fallout 3 15 1-4 30sec

Reminder: This programme has been

designed to work together with the

calorie-controlled, healthy, balanced

bikini body eating plan that was

published in the previous issue. If you

missed it you can download it from

www.fitnessmag.co.za.

HOW TO DO ITThe programme has been structured to

be performed three days a week, every

alternate week day - on a Monday,

Wednesday and Friday for instance. The

other days in the week can be used for

high-intensity interval training (HIIT)

like spinning or other forms of cardio.

Form tip: Ensure

that your knee

never extends over

your toes. Do not

round over at the

spine. Keep your

shoulder blades

pulled back and

your back straight

throughout the

entire movement.

DAY 1A1. FIGHTER’S LUNGEStand upright with your feet

shoulder-width apart holding

dumbbells in each hand.

Lunge forward with the fi rst

leg, landing on the heel fi rst,

then the forefoot. Lower your

body down by fl exing the

knee and hip of your front leg

until the knee of your rear leg

is almost in contact with the

fl oor. As you do this move the

dumbbells forward towards

your leading ankle. Return to

the original standing position

by forcibly extending the

hip and knee of your leading

leg. Perform the lunges in an

alternating fashion.

DAY 1 WORKOUT

B

A

Each exercise circuit is

represented by A, B or C.

The numbers dictate the

order in which the exercises

must be performed.

This means that you will

alternate between each of

the movements in a circuit

fashion to complete one

set. Complete the stipulated

number of sets before moving

on to the next group of

exercises (B1, B2 for example).

There are rest periods given

and you will take the required

rest time between each

exercise set.

GET SOCIAL, get online: FOLLOW @BoostGymwear

FOLLOW @ANGELVDL

1 2TIP: RUNNING IS

THE MOST EFFECTIVE

FORM OF CARDIO

FOR HIIT AS IT BURNS

THE MOST CALORIES

PER HOUR.


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A3. STABILITY BALL JACK-KNIFERoll out over a stability ball into a plank

position, with your arms extended to the

fl oor, supporting your upper body. Keep

your body horizontal and ensure your

shins are positioned on top of the ball.

Bend your hips and knees and roll your

shins over the top of the ball as you pull

your knees in towards your chest. Carry

on until your heels are under or near your

glutes. Return to the starting position

by extending your hips and knees to the

original position. Repeat.

1

A2. SINGLE-LEG ELEVATE HIP THRUSTLie between two benches, with your shoulder

blades across the edge of one and your arms

straight out at 90 degrees, and your feet on the

other at a 90 degree angle. Raise your left leg

and lock out your knee as you extend your hips.

Your torso, hips, glutes and quads should be in

alignment – this is the starting position. Lower

yourself down as far as possible by bending

at your hips. Pause for a count in the bottom

position and then extend your hips and push

through your anchored foot to return to the

starting position. Perform the required reps for

the right leg and then repeat with the left.

2


2

2

FORM TIP: Do not hyperextend your back or drop your hips during the movement.

1

DAY 1 (CONTINUED)FORM TIP: Extend from your hips,

not your lower back. Keep your left and right thigh in line throughout the movement. Allow your chin to follow the movement of your hips in order to keep a neutral spine.

FORM TIP: Keep your shoulders positioned above your hands throughout the movement.

TIP: DRIVE THROUGH YOUR HEELS AND GENERATE POWER FROM YOUR CORE TO EXECUTE THE HIP THRUST.

MISSED PART1 IN OUR PREVIOUS ISSUE?

to fitness online via

ZINIOWorldMags.netWorldMags.net

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B2. TRX GRAPPLER ROWThis is a hybrid movement since it incorporates core rotation and anti-rotation, along

with both pulling and pushing with the upper body. Grab the handles together in both

hands. Row to your chest and then press both hands to your right while rotating your

torso so that you’re facing the fl oor.

FORM TIP: Ensure you create enough load on the movement by walking your body deep under the handles. Get a full press and rotation at the top of the movement – you should be looking back at the ground with your shoulder almost parallel to the ground at the fi nish.

B1. PUSH-UPLie prone on the

fl oor with your hands

positioned slightly

wider than shoulder-

width apart. Raise your

body up off the fl oor

by extending your

arms. Keep your body

straight as you lower

yourself down to the

fl oor by bending your

arms. Push your body

back up until your arms

are fully extended.

21

B3. TRX PLANK FALLOUTGrip the TRX handles and turn to face away

from the anchor point. Extend your arms

out in front of you, with your hands in the

handles, until your body reaches an 80 de-

gree angle. Roll out without moving your legs

by elevating your arms. Keep them straight as

you do so. Allow your body to come forward

until your arms are directly overhead. Using

your core strength bring your arms back

down in front of you until they reach the

starting position.

FORM TIP: Activate your core to limit excessive arching in the lower back.

1

1

2


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A1. WALL BALLSStand close to a wall with your feet placed

shoulder-width apart and the medicine ball held

in both hands in front of you. Perform a squat by

bending at your hips and knees. Squat as deep

as possible while pushing your knees out and

keep your lower back tensed in a neutral position.

Drive upwards with your glutes, hamstrings and

quadriceps to return to a standing position. As

you approach the top of the movement throw the

medicine ball up towards the wall. Allow the ball

to hit the ground, then pick it up and repeat.

2

54

TIP: ALWAYS COMPLETE A THOROUGH WARM-UP BEFORE STARTING ANY OF THESE WORKOUTS.

DAY 2 WORKOUTORDER EXERCISE SET REPS WEEKS REST

A1 Wall Balls (Medicine Ball Squat Press) 4 a)12 b)15 a)1-2 b)3-4 25sec

A2 Renegade Rows 4 a)10 b)12 a)1-2 b)3-4 25sec

A3 Supine Tricep Extensions 4 a)12 b)15 a)1-2 b)3-4 25sec

A4 21s 4 a)10 b)12 a)1-2 b)3-4 25sec

B1 Grasshoppers 3 25 per leg 1 - 4 30sec

B2 Ice Skaters 3 12 per side 1 - 4 30sec

B3 Stability Ball Hamstring Curls 3 15 1 - 4 30sec

A

B

1 2

A2. RENEGADE ROWSHold dumbbells in each hand. Drop down into a push-up position with your

feet extended behind you and your arms straight. Balance your body with your

hands and the dumbbells on the ground. Slowly lift one dumbbell upwards and

perform a dumbbell row. Squeeze your shoulder blades together at the top

of the movement. Return the weight to the mat before executing the rowing

movement with the other arm. Stand up and repeat the movement for the

required reps.

FORM TIP: Keep your back straight and core contracted throughout the entire exercise.

1A3. SUPINE TRICEP EXTENSIONSLie supine (face up) on the

fl oor or a bench, holding

dumbbells in each hand.

Position the dumbbells

overhead by extending your

arms. Lower the dumbbells

to the sides of your head

by bending your elbows.

Extend your arms to return

to the starting position.

1 2


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A4. AB 21S

FORM TIP: Maintain a tight core throughout the exercise.

B1. GRASSHOPPERS From a push-up position bring your left foot under and across your body as far as you can

reach. Return your left foot back to the starting position and then repeat the movement with

your other leg.

B2. ICE SKATERSFrom an upright standing

position, extend your leg

back and out to the side.

Bend your front support-

ing leg as you reach back

with the other. Repeat the

movement from side to

side, switching legs in a

motion similar to ice skat-

ing. Swing your arms from

side to side as you do so.

B3. STABILITY BALL HAMSTRING CURLSLie supine on the fl oor with

your lower legs on a stability

ball. Extend your arms out at

your sides. Raise your back and

hips off of the fl oor until your

back, knees and hips are in a

straight line. Bend your knees

and pull your heels towards

your glutes. Allow your feet

to roll up on the ball. Lower

yourself by rolling back out

to the starting position by

straightening your knees.

Form tip: Keep your hips and lower back straight throughout the entire movement.

1 2 3

Lay down on you back with your arms

stretched out above your head and your legs

fl at on the fl oor. While performing a crunch

raise your left leg up, keeping it straight,

and reach for your foot with your right

hand. Return to the starting position,

then do the same with your opposite leg and

arm. Once again return to the starting position,

then raise both legs and reach for them with both

hands. You have now performed one rep.


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5656

B1. SNAIL DRAGSSit on the fl oor with your legs fl at

on the ground in front of you.

Place your hands shoulder-width

behind you on the fl oor and

extend (raise) your hips up into

a bridge position. Now contract

your abdominals and pull your

hips through, past your hands,

while dragging your feet and sit.

B2. HANGING LEG RAISESGrasp and hang from

a high bar with an

overhand grip, with

your hands posi-

tioned slightly wider

than shoulder-width

apart. Raise your legs

by fl exing your hips

and knees until your

hips are completely

fl exed or your knees

are above your hips.

Return to the starting

positioning by ex-

tending your hips and

knees downward in a

controlled manner.

PROGRESSION: You can make the exercise harder by keeping your legs straight throughout the movement.

ORDER EXERCISE SET REPS WEEKS

A1 Dumbbell Suitcase Deadlift 3 a)10 b)12 a)1-2 b)3-4 30sec

A2 Crab Walk With Band 3 a)20 b)25 a)1-2 b)3-4 45sec

B1 Snail Drags 3 a)10 b)12 a)1-2 b)3-4 30sec

B2 Hanging Leg Raises 3 a)15 b)20 a)1-2 b)3-4 45sec

C1 Dumbbell Lunge Thrusts 3 a)10 b)12 1 - 4 25sec

C2 Lat Pulldowns with Band 3 a)10 b)12 1 - 4 25sec

C3 Farmer’s Walk 3 25 metres 1 - 4 25sec

DAY 3 WORKOUTA

B

C

1 2

A1. DUMBBELL SUITCASE DEADLIFTPosition two dumbbells either

side of your legs, which should

be positioned shoulder-width

apart. Squat down and grasp

the dumbbells with a neutral

grip. (palms facing each

other) Deadlift the dumbbells

by extending your hips and

knees to full extension. Return

to the starting position by

fl exing your hips and knees

and lowering your glutes to

the ground.

A2. CRAB WALKS WITH BANDStep inside a looped resis-

tance band and secure it

around your ankles. Stand

with your feet shoulder-width

apart so that there is slight

tension in the resistance

band. Squat down slightly

and then take a wide step to

the side. Bring your trailing

leg into position and repeat

for the required steps to one

side before changing direc-

tion.

TIP: THE COMBINATION OF COMPLEX COMPOUND MOVEMENTS AND A CALORIE-CONTROLLED DIET ARE THE BEST TOOLS TO GET THE BIKINI BODY YOU’VE ALWAYS WANTED.


1

2

21

FORM TIP: Keep a neutral spine while extending your hips and do not hyperextend.


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C3. FARMER’S WALKHold heavy dumbbells or kettlebells at your sides with a

tall upright posture. Using normal strides walk 25 metres,

turn and return to the starting position.

Stand upright with your feet

shoulder-width apart. Hold

dumbbells in each hand

at shoulder height using a

neutral grip (palms facing in).

Lunge forward with the fi rst

leg, landing on the heel fi rst,

then the forefoot. Lower your

body down by fl exing the

knee and hip of your front

leg until the knee of your rear

C1. DUMBBELL LUNGE THRUSTSleg is almost in contact with

fl oor. Return to the original

standing position by forc-

ibly extending the hip and

knee of your leading leg.

As you approach the top of

the movement extend the

dumbbells overhead, before

returning them to your

shoulders and repeating in

an alternating fashion.

FORM TIP: Ensure that your knee never extends over your toes. Do not round over at the spine. Keep your shoulder blades pulled back and your back straight throughout the entire movement.

C2. LAT PULLDOWNS WITH BANDFasten a resistance band to a pull up bar. Grab the resis-

tance bands with your palms facing in in front of you.

Keep your arms straight and bring your hands down and

out to the sides slightly. Return them to the starting posi-

tion and repeat.

PROGRESSION: Drop down to your knees to increase your range of motion and the resistance created by the bands.

Form tip: Maintain a perfect upright posture throughout the walk – get tall, keep your shoulders back and avoid bending.

2

2

31

1


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OUR BODIES & HORMONES NEED REAL FOOD, REAL

EXERCISE AND LESS STRESS.

ormones in the female body are like a grand orchestra. When all the instruments play

in harmony the body functions naturally and optimally. A well-orchestrated symphony

can make all the diff erence in the world to a woman’s well-being, her outlook on life and

her overall health. As wives, mothers, single women, and/or athletes, young women and

middle-aged women alike must make sure that all instruments are well-tuned. H

FOODS AND HORMONES

ORGANICBY KATIE CHASEY

The GoodPhytohormones are plant

compounds with hormonal

eff ects that can go so far as to

actually convey oestrogenic

androgenic, corticosteroid

or progesterone-like eff ects.

These phytohormones cue

hormone receptors. Therefore,

women who eat a healthy

plant-based diet rich in these

phytohormones are less likely

to experience pre-menopause

or menopausal symptoms.

That means less lethargy, the

reduction or elimination of

depression, higher activity

levels, increased sex drive and

clearer thought processes,

among many other benefi ts.


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The BadThe manipulation or interruption of this

hormonal symphony creates a wide range

of undesirable symptoms ranging (in

addition to lethargy and depression) from

obesity to hair loss and skin problems. We

can throw the symphony off when many

instruments start playing out of sync, but I

will focus on just three of these “bad notes”

- namely diet, exercise and stress. Diet is

the fi rst. To continue using the orchestra

analogy, let me explain it this way. If

oestrogen plays too loudly, progesterone

cannot be heard. If cortisol is too high,

dehydroepiandrosterone (DHEA) is

drowned out, and if pregnenolone is low,

everyone misses their cue.

The UglyXenohormones (Xeno = alien) are

synthetic chemicals. These include

pesticides and plastics which exert

hormonal infl uences on all living

creatures. Yes, even those you eat.

Actually, just about anything you can

think of, from insects to poultry and

everything in between, is aff ected. The

danger in eating foods that contain

these synthetic chemicals are that

they disrupt the reproductive abilities

of all living creatures and send

hormones into a tailspin. A majority

even have oestrogenic eff ects. This

is like having a conductor who

sabotages the entire orchestra by

telling the trumpets to play when

the drums should. The good news is

that you can avoid xenohormones

by eating organic foods.

WHAT DEFINES AN ORGANIC FOOD?

GROWN IN UNCONTAMINATED SOIL FREE OF PESTICIDES (HERBICIDES, FUNGICIDES, INSECTICIDES) FREE OF CHEMICAL FERTILIZERS AND ADDITIVES FREE FROM SEWAGE SLUDGE NOT GENETICALLY ENGINEERED OR MODIFIED (NON-GMO) HIGHER NUTRIENT CONTENT


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What about soy protein and powders?In my opinion, only original Asian methods

or fermented versions of soy are accept-

able to some extent. Even so, they work

best alongside other proteins and fats from

sources like fi sh. Pairing it with a rich min-

eral source such as seaweed can also be

very benefi cial. This is something no other

manufactured soy or conventional soy can

do. Soy powders and proteins are far from

being in the same league as fermented soy

products. In fact, there is a good chance

that the soybean toxins are more concen-

trated in these products. In the long haul,

you will do you more harm than good.

The scary truth about GMOsMost genetically modifi ed (GM) crops

are engineered to be “herbicide toler-

ant”. Between 1996 and 2008, US farmers

sprayed an extra 383 million pounds of

herbicide on GM organisms (GMOs). Over-

use of Roundup results in “superweeds”

that are resistant to the herbicide. This is

causing farmers to use even more toxic

herbicides every year. Not only does this

create environmental harm, but GM foods

contain higher residues of toxic herbicides.

Roundup, for example, is linked with steril-

ity, hormone disruption, birth defects and

cancer.

Healthy soil produces healthy food

and also balances hormones with

phytonutrients and the elimination of

synthetic hormones. Keeping the fake and

processed hormones out of our bodies

keeps our system natural and functioning

correctly without the confusion of added

and/or manufactured hormones thrown in

to the mix.

Unhealthy soil leaves crops depleted of

the minerals soil needs to produce healthy

and naturally resistant crops. In this kind of

depleted soil, even the hardiest of plants

need plenty of xenoestrogenic fertilizers and

pesticides, which are poisonous compounds,

to stand any chance of survival. Hence we

get the hybridisation of crops. Yes, those

huge and uniformly fl awless-looking fruits

and vegetables you see in grocery stores

have been even further exhausted of their

nutrient content.

And making things worse for us is poor

digestion and modern-day food preparation.

So, not only is non-organic food almost

completely devoid of nutrients, but we

must also factor in the poor digestion that

The diff erence starts from the ground-up: Soil

plagues society thanks to processed and

other unhealthy non-fi brous foods that have

‘backed up’ our digestive processes over the

years. We also choose to cook our vegetables

now, which exacerbates the problem as this

removes what ever nutrients the food had

left, which makes matters even worse. This

is the primary reason for the poor health

and low nutritional status of the average

person today.

Helpful tip: Only consume farm-raised, free-range, organic forms of meat and poultry,

vegetables, and fruits. Buy milk free of rBGH (bovine growth hormone) and in full-fat form.

Unfortunately I don’t have better news

for you in this regard. In fact, depending

on how you look at it, and your diet, this

could be even worse news for you as meat

and dairy are even more tainted than crops

thanks to conventional farming methods.

Pens jammed full of animals means that they

can’t get out to exercise. It also keeps them

from sunlight and they’re fed a poor diet.

To understand the implications of this I

want to take that familiar saying, “you are what

you eat”, a bit further and add that you are

whatever you eat, eats. To make matters worse,

animals raised in these conventional methods

are given antibiotics, to stave off infection, and

hormones to make them fatter. Malnourished

poultry and beef are lean, but they must also

be fat enough for slaughter and sale to the

market, which is why modern farming practices

rely so heavily on hormones these days. Unlike

free-range animals that naturally contain all

the necessary and stable saturated fats, these

animals are, in simple terms, synthetically

reared. And if that wasn’t bad enough, here’s

the disturbing

part. By eating

conventional fatty meats

you are getting an even larger

dose of xenohormones (pesticides) than you

think. The doses given to conventional livestock

are heavily saturated and therefore are fed in

concentrated fat forms.

Avoid soy (excluding lecithin) like the plague.

Yes, it’s true that soy contains compounds that

can help balance hormones. However, this is

far from a good excuse to consume it. There is

no miracle here. The problem with soy is that it

also contains compounds that might block the

absorption of other nutrients. Furthermore, it

might disable the enzymes your body needs

to access them. It’s like cutting off the feeding

tube for the body. The traditional stuff isn’t

bad, however most of the soy you fi nd on the

market is not produced like the traditional

Asian methods. Asian methods gave us tofu and

tempeh, which, when toxins are removed, are

nearly complete proteins.

What About Meat and Dairy? The easy way to start cleaning out

your diet is to eat organic foods.

Research the “elimination diet” (or

detoxifi cation/cleansing programme)

and once the system begins to rid

and free itself of digestive back-up

and toxic poisoning, start feeding

it good things. I hear a lot of

complaints about the price of these

foods, but it is completely possible

to stay on budget if you are a wise

shopper. Look for bulk items and

avoid purchasing pre-packaged

foods. Look for good online sellers

and resources.

These are only a few of the many

vitamins and minerals that can help

you get your hormones back in

balance. Vitamins such as B vitamins

(biotine, choline, folic acid, B12),

vitamins A and C, D and E, and

minerals such as boron, calcium,

chromium, copper, selenium, zinc

and magnesium are all great.

Let’s Balance it Out


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It’s one very important thing

to put good organic foods into

the body while keeping out

harmful synthetic hormones

(xenohormones), but that

is just the start. The body is

perfectly capable of repairing

and restoring itself, but even

in the healthiest individuals,

exercise really moves this

process along. It is therefore

benefi cial for everyone. We

need to stimulate all of our

systems to get the harmful

toxins out, and there are

several was to do so. Exercise

however, gets all of our

systems working at once.

Exercise helps the body

detox and regain

hormonal balance in

the following ways:

Improves

circulation: Circulation of

the blood stimulates and

promotes elimination through

the intestines, kidneys and

skin. The heart is responsible

for a very important pump

system that keeps the blood

constantly moving through

the body to all organs and

muscles. The lymphatic system

however is not so fortunate.

Sludge and toxins get caught

up in this drainage system,

which cannot drain without

being stimulated externally.

This process occurs only when

we move. What we sweat out

through the skin are all of the

toxins that have been building

up and sitting there for quite

some time. We also stimulate

the liver through increased

blood circulation and the liver

drives toxins from the body.

Sweating: As mentioned

briefl y above, as we begin to

move circulation increases

and toxins begin to move,

which is when they must come

out, which happens through

sweat. Circulating blood brings

nutrients to the organs and the

muscles. Additionally, when

the pores of the skin open in

the process they release toxins.

Internal toxins are moved

externally and thus sweating is

one of the best methods that

the body uses to get them out.

Actually, it is one of the very

few ways (apart from secretion)

where toxins are released and

can be completely cleansed.

We literally shower, drip or

dry them off . It’s that simple.

Saunas are also great ways

to drive toxins out with

perspiration, but nothing

comes close to exercise-driven

sweat where all systems are

involved in the cleansing

process.

Running is perhaps the

best way to circulate the

body’s systems. Nothing

gets the heart pumping

and the lymphatic system

draining like running

does. While there are

other good exercises,

nothing quite compares

so if you can run, do so

and do so regularly.

Work-it-Out

If sweating in your clothing,

make sure that you change

your clothes immediately

after exercise. It is not just

good hygiene, but also keeps

the toxins from clinging on to

your clothing and absorbed

right back. This defeats the

purpose. Rinse off and change

in order to rid the skin of toxin

re-absorption.

Note on saunas: If using a sauna,

try dry-brushing and sauna rounds

to stimulate the lymphatic system

even further. Make sure you rinse

off after each session to keep pores

from closing up mid-detox and

reabsorbing toxins.

The balanced bottom lineOur bodies and hormones need real

food, real exercise and less stress.

Women might be able to get away

with a little slack for some time

when they’re younger, but that is

sadly not the case once they hit their

thirties and forties. Harmful diet and

lifestyle choices will eventually catch

up and pre-menopause (a time

before menopause when a woman’s

hormone production begins

fl uctuating and declining) is a huge

risk. The great news is that we can

stop it and reverse it once we are

aware of the dangers, and that starts

with our diets. Start to pay attention

to what makes you sick and what

makes you well. From there you’ll be

empowered to make better choices,

which is when your body will

naturally begin to heal itself.


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62

Weight loss: Simply put, weight loss

reduces the amount of fatty tissues in the

body. With smaller amounts of fatty tissues

the toxins have less room to hide out. The

smaller these fatty tissues are, the easier

it is for them to release toxins from the

body. Weight in general can create several

hormonal eff ects. By dropping oestrogen

levels and rebuilding progesterone for

example, the body can better utilise fat for

energy. Weight loss is a win-win scenario for

our hormones and for our overall health.

Stimulates digestion: Consistent

exercise helps the digestive system (another

important tool for detoxing) to work better

and more effi ciently. The more consistent our

exercise, the more regular our digestion. The

more regular our digestion, the more toxins

are consistently eliminated.

Detoxing the problemDetoxifi cation isn’t and will never be a one-

time magic solution for hormonal balance

or optimal health, but it’s a great start.

Instead, detoxing is an ongoing process that

hopefully can become a lifestyle. I’m not

giving you a cure with these three tips to

balancing hormones (organic foods, exercise

and reduced stress), but I am suggesting a

lifestyle change.

Changing one’s diet is not an easy thing for

a lot of people, and there are many people,

both young and old, who struggle with

exercise. Given the importance of balanced

hormones in our daily lives however,

implementing both (even one day at a time)

is worth the time and eff ort. Yet there’s

another way to help get your body back to its

natural rhythm, and that’s the elimination or

at least the reduction of stress.

Stop stimulating stressBy balancing hormones we can reduce

the need for adrenaline. That is where an

elimination diet is great, in that we can

eliminate foods that trigger adrenaline.

Certain foods and stimulants create

“gunshots” of adrenaline. Stimulants also

manipulate the endocrine system and, taken

excessively, can wreak havoc on hormone

balance.

Fact: Adrenalin loves carbs, and sugar feeds

the need. The faster sugar is absorbed the more

likely we are to release adrenaline, so watch out

for juices. When running on adrenaline you’ll

need to replenish sugars every 2-3 hours to

prevent hypoglycaemia.

Breathing: When we exercise we increase our breathing rate. Breathing gives the

body a chance to pump oxygen into our lungs and bloodstream. The result is better

vitamin and nutrient absorption by the body. Additionally, more white blood cells are

produced, which cleanse the old and bring in the new. The lymphatic system is also

helped along as it’s full of oxygen and, with these little power houses in the system, it

can go to work faster and more effi ciently. The increased oxygen demands associated

with exercise increases lung capacity and your heart muscle gets stronger too.


Note: Hydrate well with water. Exercise helps

increase the desire to drink water, which is a

very powerful tool to help feed the muscles

and all other systems in the body.

This article has been republished with permission from VPX Sports – check out their newly

designed homepage on www.vpxsports.com for more articles like this one, uploaded daily.

Heal the adrenalsYears of constantly having to push

hormones to keep up with the demands

of chronic stress causes our very delicate

feedback system to go completely awry.

To help these adrenals heal one must

manage chronic stress through diet and

exercise. Rest well and play often. Lastly,

have your hormone levels and your

thyroid checked often to make balance

a lifestyle.

Rest and de-stressAnother way to reduce stress

and the shots of adrenaline

throughout our system is to

get suffi cient rest. The body

must recover and REM (Rapid

Eye Movement) sleep is vital if

we want all systems to be able to

fully recover. But stress can keep

us awake. High cortisol levels can

wake us up several times at night,

reducing any chance of REM sleep.

Otherwise it makes us sleep lightly,

which means we’re awakened by

the slightest sound or movement.

Too much of this unhealthy routine

constantly requires more and more

adrenaline to survive, or to simply

get through the day. This, in return,

eventually results in complete

adrenal exhaustion.


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It is easier, and usually more suc-

cessful, to form a new, parallel

pattern to replace an old habit.

If you tend to eat when stressed, try

exercising instead. Establish this as a

new habit which replaces the old one. If

these habits are introduced slowly they

will become entrenched and sustainable.

The following are eight healthy

habits that should be introduced one

at a time over a period of eight weeks

because gradual change is usually more

palatable. These small changes, once

established, will yield big results.

WEEK 1: GET ACTIVEMatch activities to your personality and

lifestyle. This will make it easier to stick

to them over the long term. Enjoyment

also ensures that you are mentally

relaxed, which is as important as the

physical exercise itself. Try to stick to

your chosen activity for 6-8 weeks. If you

aren’t enjoying it, choose another activ-

ity, but don’t give up. Many options exist

and there is something out there to suit

everyone. Variety is also good for achiev-

ing overall results and keeps exercise

interesting.

Follow these tips to get, and stay, active:

tant.

lighter training days.

2-3 days a week.

FIT & FAB AT 40

BY CAROL ANTHONY,

8 new healthy habits to

replace the bad onesMaking meaningful lifestyle changes are often easier

said than done because bad habits can be hard to

break. In reality, it is easier to establish new habits

than it is to break old ones. Breaking a habit is

complicated and hard because established pathways

can be weakened, but seldom go away. They are also

easily reactivated, even with the slightest provocation.

Angela Howden,

dressed by Boost.

@AngelaHowdenFit

Take inspiration from fabulous Angela Howden who in her 40s has a body of a twenty- year old. Her fi rm belief in eating right, exercising and making healthy choices has kept her looking young and fabulous.


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WEEK 2: EAT SMALL

MEALS MORE OFTENThe biggest downfall of many

eating plans is hunger. Despite

our best intentions hunger

eventually results in eating -

usually in the form of binging

- which causes weight gain.

Willpower is a limited resource

and should not be relied on for

success. Eating a small 300-400

calorie meal or snack every 3-4

hours will keep hunger at bay.

Additional benefi ts of eating

small, regular meals include:

consumed when daily food

intake is structured in this way.

ensure more variety in terms

of food and nutrients and

minerals.

distend your stomach, which

Smaller regular meals stave

off hunger and allows your

stomach to return to its natural

size. This can happen in as little

as two weeks.

tent is fi lling.

peri-menopausal metabolic

slowdown. Research has found

that older women burn 30%

fewer calories after eating a

1000 calorie meal than younger

women, yet burn calories

duced. When a big meal is con-

sumed a large amount of sugar

is dumped into the system at

one time. The pancreas has

to work overtime to produce

suffi cient insulin to clear it.

The result is that too much

insulin is usually produced,

leaving you hungrier than

before you ate. This can also

result in insulin resistance, a

precursor to diabetes.

brain need glucose for fuel.

energy levels and stamina dip

due to a lack of nourishment.

WEEK 3: KEEP

A JOURNALRecording your meals and

training sessions helps keep

you motivated and on track. It

tracks progress and it makes

you more aware of what you

eat, and how much. Keeping

a journal plays an important

role in portion control too.

ties over the long term, doing

so for a week or two will

give you an eye for correct

portion size. This is essential

as portion distortion can

lead to weight gain or, at the

very least, thwart weight-loss

eff orts. By keeping a journal

you can also monitor the

intake of macronutrients over

the course of a day. It is also

important to record how you

feel at various times during

the day, such as an energy

slump in the afternoon, or

habits such as night-time

snacking. This awareness will

allow you to be on guard

against these pitfalls.

WEEK 4:

FIBRE INTAKEBy introducing fi bre into

your diet it is possible to

reduce your calorie intake

by a further 10%. It may

also help in preventing

heart disease, diabetes

and certain cancers. As

most modern diets are

of fi bre a day. This can

be done by including

fi brous vegetables, fruit

and whole grains in your

diet. Fibre is also a hunger

fi ghter - it keeps your

stomach fuller for longer.

When you eat fi bre your

stomach sends a signal to

your brain that you are full

and your appetite drops

off dramatically. A meal

that contains fi bre will also

limit your consumption

of calorie-dense foods.

calories, it just takes a

lot of time and eff ort

to eat, which decreases

your overall calorie

consumption. Research

has shown that increased

Resistance training is essential for maintaining muscle mass, which, in turn, is a metabolism booster. Cardiovascular exercise may include walking, cycling, swimming, gardening or kickboxing. These are all good forms of physical exercise and will ensure that you stay active. MOST IMPORTANTLY - DONT FORGET TO STRETCH

Fibre is also a hunger fi ghter - it

keeps your stomach fuller for longer.


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activity and a high-fi bre diet consisting of

low-energy foods such as whole-grains and

vegetables, rather than a low fat diet, is the

biggest factor when it comes to weight control.

WEEK 5: GET MORE

QUALITY SLEEPSleep is essential to the body-building and

fat-burning processes as it regulates your me-

tabolism and appetite. When you are deprived

of sleep your metabolic system is unbalanced,

which ultimately aff ects your dietary choices.

Good sleep is also important for the adequate

production of growth hormone, testosterone

and a number of other hormones that are essen-

tial for strength, vitality and muscle production.

To ensure a peaceful night’s sleep your room

should be:

with melatonin production which, in turn, im-

fi tted.

Eliminate any radiation from cellphones by

Unplug the television and radio and avoid using

the same time each day to avoid disrupting

your body’s rhythm. Remember that the hours

you sleep before midnight are more valuable

good mattress.

WEEK 6:

YOUR EATINGA healthy eating plan should include all three

macronutrients, calcium, vitamins and minerals

every day. Lean protein, complex carbohydrates

and good fats are all essential to your body’s

healthy bones. Eating a variety of vegetables

and fruit every day ensures that you get all the

vitamins and minerals you need. Limit sodium

which can negatively aff ect your health.

there is a variety of colour. A quarter of your

plate should be fi lled with lean protein and the

other quarter with complex carbs. Eat a limited

amount of good fats daily.

Even though each meal may not include all

the balance over the course of a day’s meals and

and fewer colds. These high-fi bre, high-water,

lower-calorie foods will assist in lowering your

blood pressure, control cholesterol and blood

cancer and diabetes. Lean protein will feed

protein. Eggs are nature’s fast food. Boiled

especially in older women, and also assists

in muscle building. Fat free dairy is the best

such as spinach are also a rich source of

calcium, as well as a number of essential

nutrients and vitamins. A calcium supplement

is also advisable. Women under 50 should

over 50.

WEEK 7: GET

Not all fats are bad. Good fats are essential

in our diet. They play a vital role in the

health of cell membranes and may protect

benefi ts of omega-3 fatty acids include

symptoms of hypertension, depression,

Unsaturated fats, such as olive oil and

which helps you eat less at your next

full of good fats, but watch your portion

size as they are very high in calories.

Saturated and hydrogenated fats

should be largely eliminated from your

diet as they are very dangerous. Eating

a lot of saturated fat can increase the

cholesterol in your blood, which puts

arteries (atherosclerosis).

Watch out for “hidden

and fried food, sauces

and dressings. All

visible fat should be

trimmed from animal

products and full

cream products eaten

sparingly.

and feel better, and the habits will be entrenched. The result will be a healthier, happier you.

Enjoy the journey.

WEEK 8: FLUSH

OUT WITH WATER

of water a day. Not only will

daily may result in long-

term weight loss. Water is

metabolism and will also

hunger.

The body will lose up

to 2.4 litres of water daily,

so if your urine is not clear

or straw coloured you

water. When your cells

become dehydrated they

will draw water from other

sources, usually fat cells.

And when fat cells have no

water in them fat cannot

be converted into energy.

metabolism by up to 3%. It

ability to remove toxic waste

and salts from the blood. As

a result your liver is forced

removing waste and can

not metabolise fat as it is

meant to. The body also can

not transport nutrients to

the brain, which will leave

you feeling dizzy, confused,

irritable and tired. Water is

also a good way of fi lling

your stomach and increasing

your energy levels.


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68 NOVEMBER - DECEMBER 2013| www.fitnessmag.co.za

“FEEL THE BURN, ENJOY SUMMER AND GET INTO GREAT SHAPE WHILE ENJOYING THE BEACH.”

Your complete guide to the

ultimate beach workout

Blast those holiday calories and get home stronger and in better shape than WHEN YOU LEFT!

SLIMMING FOR

SUMMER

WORKOUT PROVIDED AND DEMONSTRATED BY LIL BIANCHI,

co-owner of Off The Grid Athletic

www.otgathletic.co.za

PHOTOGRAPHY BY Slade @ Pure Studios

Lil Bianchi is a gym owner and

strength and conditioning coach

based in Umhlanga Rocks, KwaZulu-

Natal. She is passionate about

strength and exercise science. On

the cutting-edge of performance,

Bianchi, who has a strong belief

in old-school, time-tested

philosophies, has taken her clients

and herself to incredible levels of

strength and fitness with these

techniques.

ABOUT LIL


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Looking for something to

keep you motivated and

challenged to keep working

out on your well-deserved

beach holiday? Well, we’ve

got the owner of SA’s latest

strength and conditioning

gym, Off the Grid Athletic,

to dish up some of her most

eff ective calisthenics-based

exercise moves. The workout

will blast those holiday calo-

ries off your waist and bum,

and will ensure you get back

home stronger and in better

shape than when you left.

What better way is there to

start off the New Year?

WARM-UPBefore trying this workout, warm up with

some joint mobility and dynamic stretches.

Target the whole body, with a focus on

areas that may need a little extra time.

Don’t skip this step, as it goes a long way to

creating a healthy, mobile body.

GETTING STARTED

Note:Always make sure you know how to do the moves before attempting them as part of a workout. Take some time to learn and become comfortable with the dynamics of these new moves.

A B C

A1) INVERTED LEG LIFTSThis is a great exercise for the stabilisers, arms, back, forearms, grip, core and

shoulders. The move promotes a full range of motion, and is great for overall

strength, as well as mastering your control of your body.

HOW TO DO IT:

thing comfortable).

note that your hands and grip are of utmost importance. Use chalk if you have

to and be sure of your grip.

the hips. This is a controlled movement.

A B C

D

THE WORKOUTBodyweight supersets: Perform the exercises that start with the same letter as one superset.

For example A1 and A2 go together and B1 and B2 go together, and so on.

EXERCISE REPS ROUNDS REST

A1A2

B1: B2:

C1: C2:

D1:D2:

Finisher: 10-12 repetitions, where rest period is walking back to start position A.

www.fi tnessmag.co.za 69WorldMags.netWorldMags.net

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Place more

weight on

the extended

arm on the

ground.

A2) CROSSOVER ELEVATED PUSH-UPThis is a step up from a standard military push-up. This

exercise emphasises specifi c muscles in the arm and

shoulder that are going through the greatest range of

motion (performing the biggest press). The elevated

push-up shifts your centre of gravity, which makes it more

challenging.

HOW TO DO IT:

the ground. Begin at the top of a push-up, then perform

a normal push-up.

(this means you should put more of your weight on the

arm that is on the ground).

over the surface so that the alternate arm is elevated and

the other on the ground.

CHALLENGE

YOURSELF!

A

B

C

B1) TRIPOD BACK BRIDGEThis is a great exercise for

strengthening your trunk,

legs and shoulders, while

also improving mobility and

balance, and working on your

coordination.

HOW TO DO IT:

and keep your hands and

feet shoulder-width apart.

your weight now on your

left hand and feet (hence the

name tripod).

ordinating at the hip.

then swing your torso to the

other side.

your left arm now in the air.

opposite direction.

TIP

Balance

TAKE THE TIME TO

LEARN THE DYNAMICS OF

THIS MOVE. When

performed correctly, it is great for

strengthening your body as

well as working up a good

sweat.

Push up with one hand, and then swing your torso to the other side.

TIP

A

B

C

D

E

F


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This multi-joint movement, once learnt and performed correctly, not only looks impressive, but will tone and

tighten muscles. MAKE SURE YOUR SHOULDERS ARE WARM AND MOBILE.

TIP: WHEN YOU KNOW YOU ARE GOING

TO SPEND LONG HOURS ON THE BEACH

MAKE SURE YOU PROTECT YOUR FACE

AND WEAR A HAT.

B2) HINGE PUSH-UPS

Hinge or lever push-ups assist

in developing strength in

the triceps from the bottom

of a push-up. They are also

a great progression to more

advanced moves as two joint

movements take place

simultaneously.

HOW TO DO IT:

military push-up.

hips upwards while fl exing

your elbows, so that your

weight shifts onto your

forearms.

A B C D

your weight forwards onto

your hands (keeping your

elbows tightly in).

of the push-up to the fully

extended starting position.


WorldMags.net



72

C2) CAT PUSH-UPSThis is a great exercise for

improving core stability

and balance, while also

getting all the benefi ts of

a close grip push-up.

HOW TO DO IT:

neath your pecs (this can

be done on the fl oor or

on a bar for advanced

athletes), creating the

shape of a diamond be-

tween your hands.

your right ankle.

your core.

and don’t let them fl air out.

One-legged squats

develop raw strength in

all the pushing muscles

of the lower body, and

are also a great stabilising

and mobility exercise.

You can perform these

while holding onto a

stable surface (such as

a bench, tree or fence)

until you have developed

the strength to do them

without assistance.


C1) COSSACK SQUATThis is a lateral squat that develops dynamic fl exibility in the hips,

groin and hamstrings, while simultaneously developing strength in the

quads, glutes and hamstrings.

HOW TO DO IT:

should be wider than shoulder-width apart).

remaining in the sumo squat position.

will be extended outward.

D1) PISTOL SQUATS OR ASSISTED PISTOL SQUATS

HOW TO DO IT:

and create tension

throughout your body

before starting the

move.

out in front of you

while squatting down

with the other.

throughout your core.

D2) DECK SQUAT TO PUSH-UPThis move is a solid

combination of strength

and conditioning in the

upper and lower body.

HOW TO DO IT:

by rolling onto your

back, keeping your legs

tight and in the “crunch”

position. Do not use your

hands to support you on

this part of the move.

explosively onto your feet.

as you would during a

burpee and land in the

bottom position of a

push-up.

bringing your feet to your

hands. Return to standing

position.

the deck squat again

(remember to sit back

into the squat).

through a full range of

motion. You want to

work towards getting

your glutes onto your

achilles at the bottom

of the movement.

your flat foot into

the ground. End in

full extension. That

is one rep with one

leg.

(start point) at 75% of your max for 15m, inhale at the 15m mark, and

proceed to complete the remaining 25m at 100% of your sprint capacity.

towards point B as above.

Remember to sit back into the squat!

Aim to lean your rear down towards your ankle!

TIP

A

A

A

A

A

C

D

C

B

B

B

B

B

Lils variation:’


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HEALTH NEWS

Come to Dis-Chem for all your nutritional needs and

professional advice

WHAT’S HOT

www.dischem.co.zaFollow us on Facebook & Twitter

BIOGEN PHENADRINE THERMOCUT

Biogen Phenadrine Thermocut’s

latest formulation now also

includes the popular Raspberry

Ketones, an organic aroma

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regulates adiponectin, a protein

used by the body to regulate and

improve your metabolism by

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In doing so it provides an ideal

and active aid for any weight

management program.

USN PHEDRA-CUT LIPO (2013 FORMULA)An eff ective multi-phase

thermogenic-based weight

management aid, which has been

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Evox Omega Burn comprises of

a specialised blend of essential

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this formulation has been

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SOLAL TECHNOLOGIES 24-IN-1™ SUPERFRUIT & VEGETABLE DRINKThe no-sugar-added, blackcurrant-

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18 fruit and vegetable extracts,

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HERBEX FAT BURN CONCENTRATEHerbex Fat Burn Concentrate

combines the benefi ts of both

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Supashape’s Pure Whey Protein

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Visit www.supashape.co.za for

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EVOX OMEGA BURN


WorldMags.net




HEALTH NEWS

Come to Dis-Chem for all your nutritional needs and

professional advice

WHAT’S HOT

www.dischem.co.zaFollow us on Facebook & Twitter

BIOGEN PHENADRINE THERMOCUT

Biogen Phenadrine Thermocut’s

latest formulation now also

includes the popular Raspberry

Ketones, an organic aroma

compound found in raspberries

and other fruits. This compound

regulates adiponectin, a protein

used by the body to regulate and

improve your metabolism by

increasing core body temperature.

In doing so it provides an ideal

and active aid for any weight

management program.

USN PHEDRA-CUT LIPO (2013 FORMULA)An eff ective multi-phase

thermogenic-based weight

management aid, which has been

designed to target the respective

factors that play a role in energy

uptake and utilisation. Scientifi cally

developed to control your appetite,

improve energy exploitation, and

enhance energy levels. Includes the

added benefi ts of scientifi cally proven

antioxidants to keep you lean and

healthy.

Evox Omega Burn comprises of

a specialised blend of essential

fatty acids for natural overall

health support. This unique

combination of good fats in

this formulation has been

shown to assist your body in

burning fat and improving

overall wellbeing. Contains

Essential Fatty Acids such as

CLA, EPA, DHA and GLA which

assist in weight management by

decreasing body fat stores while

simultaneously increasing lean

muscle mass and boosting your

immune system.

SOLAL TECHNOLOGIES 24-IN-1™ SUPERFRUIT & VEGETABLE DRINKThe no-sugar-added, blackcurrant-

fl avoured concentrate provides

18 fruit and vegetable extracts,

fi ve antioxidants, and 500 million

probiotics. To achieve a similar

intake of nutrients you would

need to consume large quantities

of fresh fruit, vegetables and

fruit juices, which would greatly

increase your intake of sugar and

calories. It contains 75% less sugar

than fruit juice and only 17 calories

per serving. Suitable for children

and adults.

HERBEX FAT BURN CONCENTRATEHerbex Fat Burn Concentrate

combines the benefi ts of both

Green Tea extract and Guarana

in a tasty drink. Green Tea may

reduce appetite and increase

metabolic rate, which assists

the body in burning consumed

calories. Guarana is known to

increase energy levels. Available

in Peach and Berry fl avour, and Fat

Burn Concentrate for Men.

NEW!

SUPASHAPE PURE WHEY PROTEIN

Supashape’s Pure Whey Protein

is a perfect low carb, low fat,

pure protein supplement for

physically active, health and

physique conscious individuals.

It’s formulated with Chromium

Picolinate, L-Carnitine and Green

Tea extract, which play a role in

optimising insulin metabolism

and the metabolism of body fat.

Visit www.supashape.co.za for

more info.

EVOX OMEGA BURN


WorldMags.net



75

DAY ONE was an estimated 104km from

Nigel to Grootdraai Dam in Standerton. As

riders would soon fi nd out Andy and GG were

not too concerned about the numbers, but

rather the experience of getting from point

A to point B. On Sunday 25 August 2013 just

under 100 riders set off in chilly, misty condi-

tions. In true Jozi2Kozi style Zulu impis and

dancers set us off as we rolled onto district

dirt roads for what would turn out to be

112km of tough riding in windy conditions.

Some of the pro riders in the group, which

included Luthando Kaka, Hanco Kachelhof-

fer and Johann Rabie set a fast tempo at the

front. Averaging over 20km/h for the fi rst

30km most riders quickly arrived at the fi rst

well-stocked water point, which had lots of

tasty calorifi c treats and energy bars, along

with some eggs, energy drinks and water. The

wind really picked up after that and caused

untold drama for most riders. Combined with

the dry conditions of the area, the barren,

recently harvested farmland and the dirt

district roads, the sand was everywhere. As

there were only 100-odd riders participating

in this year’s event the groups were few and

far between, which meant if you weren’t in

one then you had to battle the wind yourself.

When you did manage to hook up with a

group everyone was keen to make introduc-

tions and meet some of the people they

would be spending the next seven days with.

At the second water point, at about 80km,

we were greeted by a choir of local school

children at the local spaza shop, which was

the fi rst of many such experiences along the

route. From there it was a hard push to the

fi nish, especially with the unexpected extra

mileage. The one-dimensional terrain also

made it diffi cult as there was little variety to

keep the mind interested. However, the dam

eventually came into view and our fi rst night

of camping lay ahead.

Each campsite had tents, showers, toilets,

a chill area and massage tent. There was

also Wi-Fi connectivity provided by Altech

Autopage. Riders could also check their bikes

in to the mobile bike mechanics who would

clean, lube and service bikes each night if rid-

ers had taken the service package, or on an

ad-hoc basis. On each evening we would also

experience a traditional culinary dish of the

local community and we would meet some

of the locals. On our fi rst evening a hearty

braai vleis and pap meal awaited, with some

mampoer for the brave among us.

DAY TWO was an estimated 110km

from Grootdraai Dam to the hidden

gem that is Country Trax Lodge outside

Amersfoort in Mpumulanga. After a fl at,

uninteresting stage one, many riders were

apprehensive about the day

ahead. However, day two was

when the Jozi2Kozi experience

really came to life. After our

unique Zulu impi wake-up call

at 05h00 riders were loaded

onto boats and taken across

the mist-covered dam. The fl at

farmland soon gave way to

rolling hills, mountain vistas and

some technical single and cattle

track. Thankfully the wind had

subsided, which meant small

groups were able to form. This

gave riders more opportunities

to make new friendships along

the road. With more variety

in terms of scenery there was

always something to enjoy as each of the

eventual 114km rolled by. The family-run

Country Trax Lodge was hidden in the hillside

and off ered one of the more picturesque

campsites on the route. Some more hearty

food refi lled energy stores and riders had an

early night ahead of another big stage.

DAY THREE was billed as an 83km ride

from Country Trax Lodge to the German

community town of Luneberg. For the fi rst

time since leaving Nigel there was no mist to

speak of, so riders set off in bright sunshine.

Organisers warned us that a lot of climbing

awaited us, but few were ready for the amaz-

ing mountain biking that lay ahead. Riders

enjoyed a combination of single and jeep

track in the early stages of the day, which

had the mountain biking purists beaming,

and the smiles only got broader the longer

the day went on. Rolling hills through more

farm land gave way to towering mountains

ahead of us. A few fast, technical descents

and some time on more district roads, and a

7km stretch on tar led us to the highlight of

the day. The massive climb, called Kipersol

Klamber, was set to start at 60km. With

almost 400m of vertical ascent over the 10km

climb the switch backs, many of which were

in excess of 18% gradient, tested just about

every rider. Few were able to ride the whole

way up because of the steepness and the

technical nature of the climb due to the loose

gravel and rocks. However, it was all worth it.

The views from the top of the mountain were

spectacular and the ride back down the other

side was fast, technical and really enjoyable.

It did claim a few riders and some bikes, but

most of the riders made it through, drop-

ping down into the forests outside Luneberg.

A fi nal stretch on pot-holed tar roads was

welcome relief as we ticked off the fi nal few

Country Trax Lodge – the scenic stopover following day two.

IMA

GE

BY

PE

DR

O V

AN

GA

AL

EN


WorldMags.net




kilometres of the 90km

route. To be honest the

riding was so great that

I didn’t want the day to

end, no matter how tired I

was. The fi nal turn into the

local school in Luneberg

heralded the end of a

perfect day of mountain

biking. With some traditional German eisbein

on the menu most riders were also looking

forward to the evening’s meal.

DAY FOUR was meant to be one of the

easier days as we dropped down below

1000m in altitude for the fi rst time, but

that was not the case. The 100km route

included some extremely technical down-

hills and lots of steep climbing. After a 30km

section of tar road from Luneberg to just

before the fi rst water point we made our way

towards the Pongola valley. The heat in the

valley was also stifl ing so make-shift water

points were set up to top up dwindling water

supplies as the riders made their way to the

fi nish – a crossing of the mighty Pongola river.

After a long, hard day of riding riders fi nally

reached the fi nal 8km section – a prodigious

drop down to the Pongola river, alongside

a massive gold mine. At the bottom we

crossed into Ithala Game Reserve over the

croc and hippo infested Pongola river, under

the watchful eye of park rangers. A game

viewing vehicle was waiting to take us on a

game drive up to our campsite for the night.

The reserve is extremely hilly, with the lowest

point at around 600m above sea level, and

our camp was situated almost 1000m higher.

It was a spectacular place to camp though as

we were in the shadow of a mountain peak.

DAY FOUR A truly African dawn greeted

tired riders on day fi ve. For me this was to

be the best day of riding of the entire week. I

had been looking forward to riding through

Ithala since I was fi rst invited, and the day

would also include the most climbing of any

stage. We set off from Ithala Game Reserve

30 minutes earlier to ensure we all got to our

overnight stay in a zulu kraal, some 110km

away, in time. With a game ranger leading

the way the whole group set off and we were

climbing from the fi rst pedal stroke. It was

15km of climbing to get out of the reserve,

but the hard work was rewarded with amaz-

ing views and a few close encounters with

wild animals. One rider was almost taken

out by a startled wildebeest, and the cries of

zebra could be heard across the valley. After

fi nally hitting a tar road section the climbing

continued for another 4km, making it a total

of 19km to start the day. The fi nal half of the

route took us through a number of villages,

where excited children and friendly locals

were cheering, taking pictures and asking

cyclists where we were from and what we

were doing. There were also a number of fun

single- track sections, but the most telling ele-

ments of the day were the climbing and the

heat. Climb after climb came as the tempera-

ture continued to soar. Eventually riders ran

out of water, so a make-shift water point was

set up 15km from the fi nish. The fi nal section

of dirt road was really tough as the area we

were riding through was very isolated. The

majority of the riders took in excess of seven

hours to fi nish this stage, with the last group

of guys coming in 11 hours after we set off .

With over 2000m of vertical ascent covered

on day fi ve this was completely understand-

able. The Zulu kraal where we were staying

at was a welcome sight, with almost 2000

locals standing around ready to

welcome tired riders. This com-

munity in the heart of Zululand,

in northern KwaZulu-Natal wel-

comed us with open arms, with

singing and dancing that went

on into the night. The king of

the region joined us at dinner to

thank us for coming and a special

evening was topped of with a hearty meal

cooked by the local women, which included

venison stew, chicken and lots of rice, samp

and potatoes.

DAY SIX It was an early wake-up call for

most riders on day six as the farm animals

around the Zulu kraal began to stir just

before 04h00. The fi rst part of the day’s stage

would be a stop-start aff air as riders entered

the Zululand Rhino Reserve, another amazing

wildlife park in the region. As if planned, a

pair of rhinos were standing to the left as

we turned one of the early corners, off ering

riders a rare and exciting sighting. We carried

on to the top of a hill, where the head ranger

briefed us on the good work being done in

the reserve to protect South Africa’s dwindling

rhino population. Their successful rhino breed-

ing programme is one of the most successful

in Africa and their fi ght against poaching has

been exemplary. After the briefi ng we were

allowed to ride in small groups to the next gate,

where a few trucks were waiting to transport

us up and over the Lebombo mountain pass.

This was done as the pass is extremely long and

steep, and also posed a safety risk as the roads

are very narrow. Once at the top riders sped off

down the hill towards the fi nish at Lake Sibaya.

With very little climbing on the stage and a fl at

profi le after the Lebombo mountains most rid-

ers were hoping for an easier day in the saddle

but, as had become the norm, mother nature

had other plans. As we got closer to Lake Siba-

ya, and the coast, we encountered lots of soft

sand. A long 8km section awaited us, which

tested the strength, resolve and skills of most

participants. Riding through sand is energy-

sapping and, after the climbing of day fi ve,

everyone struggled. The heat was also a factor,

but thankfully it was not as hot as the previous

day. Once we had ridden and pushed our bikes

through the sand we came to the last long dis-

trict road section before the fi nal stretch to the

fi nish line. There were still a few patches of soft

sand along the main road, which made things

tough at times, but it was a straight-forward

run in to camp. Once we reached Lake Sibaya a

quick dip in the lake provided welcome relief to

hot and tired riders.

DAY SEVEN With a mixed sense of

sadness and relief riders set off from Lake

Sibaya to our fi nal destination on this epic

One rider was almost taken out by a startled wildebeest, and the cries of zebra could be heard across the valley.

“I FOUND IT TO BE AN AMAZING JOURNEY OF DISCOVERY – the discovery of amazing new places, my own physical abilities and mental fortitude, new relationships and, most importantly, the discovery of these isolated communities who are so keen to learn more about the world around them.” - Pedro van Gaalen

During every stage the landscape unfolded in front of you, which made for amazing mountain biking.


WorldMags.net



journey. Arriving at Kosi Bay,

which lay 85km to the north,

would conclude our week-long

experience. As had become cus-

tomary, the route would pose one

last challenge. An initial 3km sec-

tion of soft sand set the tone for

the rest of the day as riders had to

walk from the start to reach the

fi rst district road section. This was

followed by a number of sandy

sections. While not as long as

the previous day’s 8km section,

the sand was thick and plentiful.

Each section was no more than a

kilometre, but there were many

sections, most of which were

unridable. In a show of solidarity

that epitomised the camarade-

rie that had developed among

participants at the event, some

riders suggested that everyone

wait at the second and fi nal water

point so that everyone could ride

the fi nal 17km together. It was a

long wait for some as the slower

riders made their way in, but

the ample shade and braai meat

meant this was an opportunity to

rest and recover. At about 13h00

everyone was ready to make the

last push to the end. Most of the

17km was on roads, so the group

got a police escort and the locals

stood by the roadside to cheer us

on. One fi nal right turn led us to

the last dirt road section of the

2013 Altech Autopage Jozi2Kozi

experience. Keen to cross the line,

kick their feet up and celebrate,

most of the riders used every bit

of energy they had left to push

hard. Before we knew it the gates

to Utshwayela Lodge & Camp at

the Kosi Bay river mouth came

into view, which was the fi nish

line of our mountain biking

adventure. As riders crossed the

line new friends shook hands,

hugged and congratulated each

other. There was a great sense of

accomplishment shared among

the riders, even the more experi-

enced stage racers, as we all knew

we had experienced something

truly unique and special.

The Altech Autopage Jozi2Kozi

certainly lived up to its billing as

an experience. From day two the

ride continually surprised me.

During every stage the landscape

unfolded in front of you, which

made for amazing mountain

biking. But more than that I found

it to be an amazing journey

of discovery – the discovery

of amazing new places, the

discovery of your own physical

abilities and mental fortitude, the

discovery of new relationships

with other like-minded people

and, most importantly, the

discovery of these isolated

communities who are so keen

to learn more about the world

around them. In my mind it’s

a the perfect combination – a

broadening of the mind in

conjunction with a strengthening

of the body. It truly is the best

way to experience the diversity of

this part of South Africa.

While there were a few

logistical challenges faced by

organisers, which are completely

understandable based on where

we were travelling through and

the fact that there was a three-

fold increase in participants,

both GG and his team, and title

sponsors Altech Autopage are

committed to fi nding solutions to

make the experience that much

more enjoyable for participants

in years to come. They are also

looking to expand the race to

between 200-250 riders in 2014.

So if you’re passionate about

mountain biking and want to

discover parts of our country,

and yourself, that you ordinarily

wouldn’t, then this race is for

you. To fi nd out more or to book

your spot for next year visit www.

jozi2kozi.co.za.

If you would like to read more

about my own personal experience

you can read my blog on www.

fi tnessHE.co.za/blog.

KEEN TO CROSS THE LINE, KICK THEIR FEET

UP AND CELEBRATE, MOST OF THE RIDERS

USED EVERY BIT OF ENERGY THEY HAD

LEFT TO PUSH HARD.

*Pedro was a VIP guest of Altech Autopage at the event.


WorldMags.net




Amy FoxAge: 23

Occupation: Health and

Skincare Therapist

Hometown: Jo’burg

Amy entered the USN

Face of fitness to fi nd her

place within in the fi tness

industry and to challenge

herself.

Andene ThomsonAge: 22

Occupation: Student

Hometown: Jo’burg

Andene’s goal is to

maintain a healthy

lifestyle and to challenge

herself to participate in

fi tness competitions. She

is driven and constantly

pushes herself to the

limit, and be the best she

can be.

Carla BeukesAge: 23

Occupation: Hairdresser

Hometown: Worcester

Carla entered the USN

Face of fitness because

she feels she has what

it takes to be a cover

model.

Caroly ErasmusAge: 32

Occupation: Personal Trainer

Hometown: Krugersdorp

Caroly entered the USN Face

of fitness because she feels

it would be a privilege to

be a part of the USN team

and work with like-minded

people.

Adeléne MoraisAge: 27

Occupation: Online

Marketer

Hometown: Jo’burg

Adelene entered the USN


being fi t and healthy is a

part of her lifestyle and

she would feel honoured

to represent a brand such

as USN.

The hunt is on to fi nd

the next USN Face of

Fitness cover model

search winner. With the larg-

est prize ever on off er from

title sponsor USN – R50,000

in total value – this year

promises to be the biggest

ever.

Just over 180 top-quality

entries were received for the

2013 competition – a 50%

increase over 2012. The overall

quality of the entries was also

higher than ever, which saw

the judging panel increase the

online voting phase to the top

38, up from 32 in 2012.

The online voting phase

ran during October, when

readers and members of

the public were able to vote

for their favourites www.

fi tnessmag.co.za. The top

six ladies will be selected

from this elite group and

will travel to Johannesburg

at the end of November to

participate in the fi nal two-

day cover shoot.

The eventual winner

will be selected based

on the strength of her

performance at the shoot,

the quality of her photos,

her physique, personality

and attitude, as well as

her knowledge about

health, fi tness, nutrition

and supplementation. The

judges are looking for the

girl who best epitomises the

Fitness look and lifestyle – a

toned and shapely physique,

a healthy outlook on life, a

passion and dedication to

healthy eating and exercise,

and someone who will

be an inspirational brand

ambassador for both USN

and Fitness magazine. It’s the

whole package that counts.

With that in mind, here

are the top 38 entrants

in the 2013 USN Face of

Fitness cover model search

competition:

Your new role as a cover model and sponsored brand ambassador awaits!

MEET THE TOP 38 ENTRANTS IN THE 2012 USN FACE OF

FITNESS COVER MODEL SEARCH COMPETITION

This is the eighth year that we have run the USN Face of fitness cover model search competition, and it has grown tremendously, both in popularity and in the number of entries received, during this time.

2013


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Claudine BraunAge: 38

Occupation: Skincare

Therapist

Hometown: Cape Town

For Claudine being fi t

and healthy is a way

of life. She loves to eat

clean and training, a lot.

Her goal is to become

a fi tness model, keep

her physique in peak

condition and inspire

others to follow a fi t and

healthy lifestyle.

Eunice MaphallgAge: 38

Occupation: Diamond

Cutter

Hometown: Jo’burg

Eunice enjoys being fi t

and healthy because it

keeps her young and

she believes being fi t

enhances her mood.

Claudine KidsonAge: 27

Occupation: Brand

Marketing Manager

Hometown: Potch

Claudine entered the

USN Face of fitness

because it’s always been

a dream of her’s to be

on the cover of fitness magazine.

Gitte KietzmannAge: 27

Occupation: Personal

Trainer and Payroll

Consultant

Hometown: Pretoria

Gitte enjoys being heathy

and fi t because she has a

lot more self-confi dence

and feels happy about

herself.

Danielle BoeropAge: 21

Occupation: Start-up Busi-

ness Owner,

Personal Trainer

Hometown: Durban

Danielle entered the USN

Face of fitness because she

is passionate about the

industry and believes that

every opportunity should

be seized.

Gracia De JagerAge: 39

Occupation: Bootcamp

Franchise Owner

Hometown: Pretoria

Gracia enjoys a fi t and

healthy lifestyle because it

gives her loads of energy

and allows her to have

more fun.

Isabel

Elizabeth DubeAge: 36

Occupation: Hair and

Beauty Consultant

Hometown: Jo’burg

Elizabeth enjoys being

fi t and healthy because

of how good she looks

and feels, and also how

people compliment her

on all her hard work.

Chantal MaraisAge: 28

Occupation: Internal

Sales

Hometown: Rustenburg

Chantal entered the

USN Face of fitness as

she would like to gain

exposure in the fi tness

industry and be an

example to her peers.

Esté LubbeAge: 24

Occupation: Admin

Hometown:

Bronkhorstspruit

Esté entered the USN

Face of fitness as she

loves a challenge and

sees it as a great chance

to motivate others.

She enjoys being fi t


makes her feel happy

and energised.

Chelsea HornbyAge: 19

Occupation: Student

Hometown: Jo’burg

Chelsea entered

because she believes

she represents fi tness in

every way. She enjoys

being fi t and healthy

because she can do

anything, and isn’t

hindered by any physical

limitations.

The 2013 winner will receive a R25,000 USN product sponsorship and R25,000 in cash, and will appear on the Jan/Feb 2014 cover of fitness magazine.

Sandra Joubert

Dani WaterstonYolanda Nieman

Our other 2012 fi nalists

Nonhle Ddala

Angela Howden

Stacey HollandWorldMags.netWorldMags.net

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After winning the 2012 USN Face of Fitness cover model

search competition my career in the health and fitness

industry took off. My profile was significantly boosted

as I appeared in two fitness magazine features, and my

transformation story was published. I also appeared in USN

marketing material, and was included in a photo shoot with

two of USN’s most inspiring brand ambassadors – Anna

Wood and 2012 Miss South Africa, Marilyn Ramos. This

was a highlight for me as I look up to these ladies, so being

in the same studio as them was a great experience. I also

Jade BellAge: 21


Assistant

Hometown: East London

Jade enjoys being

healthy and fit because it

gives her the opportu-

nity to inspire others to

change their lifestyles.

Kay-Leigh

O’DonovanAge: 21

Occupation: Musician

Hometown: Jo’burg

Kay-Leigh loves being fit


makes her feel confident

and sexy. She admires

the discipline and

dedication it takes to be a

fitness model, and be the

best you can be.

Jadwiga MalkiewiczAge: 27

Occupation: Business

Analyst

Hometown: Cape Town

Having just completed

a four-month body

transformation Jadwiga

wants to inspire other

women to take control

of their bodies and work

for that lean, toned body

they all want.

Kelly DessingtonAge: 32

Occupation: Strength

and Conditioning Coach

Hometown: Cape Town

Kelly entered the USN

Face of fitness to inspire

and educate women on

achieving fitness goals

naturally.

Jennadine HavengaAge: 32

Occupation: Hairdresser

Hometown: Pretoria

Jenna wants to inspire

people and show them

that you don’t have to be

a personal trainer to look

good. She also feels that

she would make a great

ambassador for USN.

Kerri HuntingtonAge: 27

Occupation: Boot Camp

Instructor

Hometown: Jo’burg

Kerri enjoys being fit and

healthy because of the

quality of life she gets to

live, and the amount of

confidence it gives her.

Her goal is to become a

fitness model and take the

industry by storm.

Karen SmitAge: 28

Occupation: Educator

Hometown: Pretoria

Karen entered the USN


it’s a challenge she set

for herself. She enjoys

being healthy and fit

because it gives her

great confidence to live

her life.

Karien van der WalAge: 35


Trainer

Hometown: Middelburg

Karien entered the USN

Face of Fitness to start a

career as a fitness model

and to be an example to

other women.

The judges are looking for the girl who best epitomises the Fitness look and lifestyle.

Ilse VivierAge: 25

Occupation: Adminis-

trator

Hometown: Cape Town

Ilse entered the USN


she has always wanted

to be a part of the indus-

try and wants to use the

competition as her first

challenge.

Izelle HoffmanAge: 27

Occupation: Marketing

Hometown: Pretoria

Izelle enjoys a fit and

healthy lifestyle because

it’s a way of life for her

and she can’t function

without it.

participated in a number of USN events, where we offered clients

and members of the public advice about healthy living, training

and diets. I also organised various public speaking opportunities

based on my profile, where I talked about nutrition, health tips and

supplementation to diverse groups of ladies.

I also competed in two shows this year – Ms SA Xtreme and the

Boksburg Classic - in the Fitness Bikini division. I did it to get back

into shape after an operation I had in March, and the feedback I

got from friends, family and the general public was amazing. A

number of ladies contacted me on Facebook to tell me how I have

inspired them, both with my stage appearances and my

transformation. That has had a huge impact on my life,

both personally and professionally as I have sin picked

up a number of personal training clients based on this

interaction.

All in all my reign as the 2012 USN Face of fitness has been

an amazing, unforgettable experience, and has opened a

number of new doors for me. It has enabled me to connect

with so many people, which has made it possible to live out

my passion, which is to help others live a healthy life.

Sandra Joubert, 2012 USN Face

of Fitness winner, recounts the

year that was:

The quality of the entries we received for the 2013 Face of Fitness cover model was awe-inspiring.


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84 NOVEMBER - DECEMBER 2013| www.fitnessmag.co.za

Lejeune BartlettAge: 28

Occupation: Production

Coordinator

Hometown: Gauteng

Lejeune enjoys the

feeling of pure adrenaline

and satisfaction when

you know you have

worked your body to

the max.

Melanie BotoulasAge: 24

Occupation: Account

Manager

Hometown: Jo’burg

Melanie entered the USN


it’s her dream to motivate

and inspire others to reach

their fitness goals.

Licé BornmanAge: 27

Occupation: Graphic

Designer

Hometown: Cape Town

Licé loves being healthy

and fit because it makes

her a happy and joyful

person who is always in

control.

Mellissa NicholsonAge: 22

Occupation: Teacher and

Personal Trainer

Hometown: Queenstown

Melissa entered the USN

Face of fitness because she

has been training for seven

years and she feels like she

has what it takes to be a

cover girl.

Maretha MöllerAge: 28

Occupation: Estate Agent

Hometown: Pretoria

Maretha entered the USN

Face of fitness because it’s

always been her dream to

be a fitness model.

Monica van der BankAge: 22

Occupation: Durban

Monica entered the USN

Face of fitness to show

everyone it’s never too

late, even if you’ve done

nothing for years, as you

can always start again.

Marinda KleinhansAge: 30

Occupation: Hairstylist

Hometown: Pretoria

Marinda enjoys a healthy

and fit lifestyle because

it makes her feel good

and confident about

herself.

Kirsten WilsonAge: 23

Occupation: Executive

Assistant

Hometown: Umhlanga

Kirsten entered the

USN Face of fitness as

she believes she can be

a great role model for

other women who want

to change their lifestyle

and health.

Roxanne BothaAge: 30

Occupation: Manager

at Vixen

Hometown: Durban

Looking good, having

a lot of energy and

physical strength is what

being fit and healthy is

all about for Roxanne.

She entered the USN

Face of Fitness because

she sees it as a way to

promote herself within

the industry.

Natascha Oosthuizen Rossouw Age: 27

Occupation: Dance & Fitness Instructor

Hometown: Bloemfontein

USN got Natascha started on her fitness journey, so

she believes in the product and brand. To be chosen

as a brand ambassador, and be able to inspire others,

in the same way Natascha was inspired by the ladies

who graced the cover of fitness, would be a dream

come true.

Marléze Van WykAge: 32

Occupation: Finance

Hometown: Bloemfontein

Marléze enjoys being

healthy and fit because she

has energy all day and is

always mentally alert.

Larisa De SwartAge: 35

Occupation: P/A Civil

Works

Hometown: Pretoria

Larisa entered the USN

Face of fitness to inspire

other people. She feels it’s

never too late to have the

body you’ve dreamed of,

and that the hard work and

dedication is your choice.

Petro MaritzAge: 28

Occupation: Intraday

Trader

Hometown: Nylstroom

Petro entered the USN

Face of Fitness because

it challenges her and

motivates her to work

harder in the gym.

The USN Face of fitness has provided the ideal platform for many ladies to go on and become well-known and much-loved personalities in the fitness industry.


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THE ANTIOXIDANTS IN

COCOA POWDER helps protect

the body from toxins produced by

free radicals by not only resisting

possible damage being caused

but also by repairing some of the

damage already done! It also

contains seratonin, which helps

relieve the symptoms of PMS.

Protein BrowniesIngredients:

10 egg whites

1 cup oat fl our

2 scoops Optimum Nutrition

Platinum Hyrdowhey (Chocolate)

2 tbsp cocoa powder

60ml coconut oil

30g organic coconut sugar

60ml cocoa nibs (optional)

1/2 cup chopped almonds

Cinnamon

1 tbsp baking powder

80ml water

Method:

Cook.

cooled.

BY LYNNE WHELEHAN

(

MARCELLE COLLISON

PHOTOGRAPHY BY Cindy Ellis


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http://Makeandbakefromscratch.com



Chocolate SmoothieIngredients:

1-2 heaped tbsp. pumpkin and

sunfl ower seeds

2-3 heaped tbsp. raw cacao

powder

1 medium avocado

½-1 banana

1 tsp vanilla powder

1 cup coconut water

Pinch of pink Himalayan rock salt

*Optional - Add 1-2 tsp. of rice

syrup or honey (if you have a

sweet tooth)

Method:

maker.

BANANA SECRETSOne banana has 11% of the RDA

of dietary fibre and only about 108

calories. The fibre in bananas not only

keeps digestion regular, but also helps

maintain low blood sugar and curbs

overeating.


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MARCH - APRIL 2010 | www.fi tnessmag.co.za88

Ingredients:

1/4 cup extra virgin organic

coconut oil, melted

1/3 cup almond butter (other

nut butters such as peanut,

cashew or macadamia can be

used), melted

2 tbsp. coconut sugar

6-8 tbsp desiccated coconut

(unsweetened version)

2 tbsp raw cacao nibs

COCONUT OILCoconut oil helps improve the digestive system

and thus prevents various stomach and

digestion-related problems including Irritable

Bowel Syndrome. Coconut oil also helps in the

absorption of other nutrients such as vitamins,

minerals and amino acids.


Coconut & Almond Butter Bark with Raw Cacao NibsPinch of pink Himalayan rock

salt

Method:

ingredients except raw cacao

nibs.

saucepan of hot water and

allow mixture to melt and

combine. Stir occasionally.

tray. Sprinkle raw cacao nibs

on top.

minutes. Once it is completely

frozen lift it off the baking tray

with a spatula and snap into

pieces.

Almonds help build strong bones

and teeth. The phosphorus in

almonds helps make this possible.


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Chia PotsThey are packed with

protein, fi bre and ome-

ga 3 fatty acids. By add-

ing a tablespoon of Chia

seeds you can increase

your daily protein in-

take. Chia seeds contain

soluble and insoluble

fi bre, which is great for

digestion and regularity.

They can be enjoyed for

breakfast, lunch or as an

after dinner-treat. They

have a similar texture to

rice pudding.

Ingredients:

4 tablespoons Chia

seeds (2 tbsp. in each

pot)

¼ cup coconut water, in

each pot/ or cup

¼ cup homemade

almond milk or milk of

choice (store bought will

work), in each pot

1 tsp. vanilla powder (1/2

teaspoon in each pot)

2 tsp. rice syrup or honey

(1 teaspoon in each pot)

Method:

to your pots and stir the

mixture with a small

spoon until combined.

Pop in the fridge over-

night.

devouring. Sprinkle with

your favourite toppings.

Protein muffi nsIngredients:

200g oats

12 egg whites

4 scoops whey protein

(vanilla)

2 tbsp vanilla essence

Cinnamon

Sweetener to taste

4 tbsp almond butter

2 tbsp baking powder

You can be creative and add

nuts, seeds, Gogi berries or

cranberries to make this recipe

your own.

Method

powdery.

Nice as a mid-morning or

quick on-the-go snack!


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In fact, many of us don’t

even get our minimum daily

recommended allowance

of protein each day as it is

often the least convenient

food source to prepare and eat

on-the-go.

And the sad truth is that a

sub-optimal protein intake is

not only detrimental to our

ability to recover properly

and maintain optimal health,

it also impacts negatively on

BY PEDRO VAN GAALEN,

Managing Editor

INTELLIGENT

EATINGgreatest benefi t of adequate

protein intake in any weight

loss or weight management

diet is that it aids in muscle

retention.

The fi ndings of a 2012

randomised clinical weight

loss trial entitled “Eff ects of

protein intake and gender on

body composition changes,”

conducted by EM Evans et

al, echo Dr Paul’s statements.

Researchers found that higher

protein intakes benefi ted body

composition during periods

of weight loss as more weight

was lost from fat mass, not

muscle mass. The study, which

stratifi ed gender, found that “a

500kcal dietary restriction for

one year resulted in 9.9-11.2%

weight loss in overweight

persons with no diff erence

between gender”. While the

diff erence in the overall weight

lost didn’t diff er much between

the high protein group (1.6g/

kg) and the low protein group

(0.8g/kg), when measuring

only fat mass, the high protein

group lost signifi cantly more

fat than the low protein group

when calories were kept equal.

As such, when weight is lost

through calorie restriction, a

higher protein intake preserves


WHILE MOST OF THE RECENT DEBATE

around the way we eat has focused on our macronutrient ratios of fats and carbohydrates, many people have lost sight of the importance of prioritising protein intake.

our weight loss and weight

management goals.

According to Dr Greg

Paul, Global Director of

Sports Nutrition and Weight

Management at Solae, a

company that manufactures

soy-based ingredients for

protein supplements, the

HORMONAL IMBALANCES CAN RESULT IN EXCESS FAT STORAGE AROUND THE WAIST OR HIPS.

Highlighting protein’s important role in weight loss

MAKE SURE YOU CHOOSE FREE-RANGE

ORGANIC AND “GRASS FED” MEAT AND CHICKEN

TO ENSURE DISEASE-FREE MEAT. MORE AND

MORE ORGANIC MARKETS AND FREE-RANGE

DELIS ARE POPPING UP IN THE CITIES AS

CUSTOMER AWARENESS INCREASES.


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lean muscle mass during

the weight loss period.

“This increases your basal

metabolic rate (BMR), which

eff ectively means you burn

more calories throughout

the day, even at rest. This is an important

factor as it assists with continued weight

loss or maintenance,” explains Dr Paul.

BURNING MORE CALORIESThe digestion of protein also requires

more energy than that required for

carbohydrate and fat metabolism.

This eff ectively means you burn more

calories processing protein – up to 27%

of the calories you consume from protein

in fact. This energy consumption and

the associated heat generated during

the digestion process is known as the

thermic eff ect of food. This thermogenesis

increases your metabolism for a short

period of time as your body will use energy

to digest your food.

This has been corroborated in two

studies, one published in the 2004 issue

of the Journal of the American College of

Nutrition and another published in the

May 2008 issue of the American Journal

of Clinical Nutrition. Both studies found

that protein-rich diets not only helped

participants increase thermogenesis, but

also increased satiety as protein slows

gastric emptying. This means protein-

rich meals make you feel full sooner and

for a longer period of time after a meal.

The studies also showed

that protein helped

participants maintain

a leaner body mass

overall.

DIGESTIONOn average 27% of the

calories you consume

from protein are used in

the digestion process. This

is attributable to the fact

that protein goes through

a number of catabolic

A STUDY PUBLISHED IN THE AMERICAN

JOURNAL OF CLINICAL NUTRITION FOUND

THAT PEOPLE WHO WERE PUT ON A DIET

WITH A 30:20:50 PROTEIN-FAT-CARB RATIO

REPORTED THAT THEY WERE:

Prawns are a great source of

protein. They are very low

in carbohydrates and fat,

which makes them ideal as

part of a high-protein diet.

Include

eggs

in your

diet.

Almonds are an excellent

source of protein, fi bre and

heart-healthy fats. Adding 10

almonds to your daily meal

plan can help you reach your

nutrient needs.

reactions to break the macronutrient down

into its component amino acids.

In a more recent study, researchers

from the University of Minnesota and

Northwestern Health Sciences University

corroborated these claims. They

determined that respondents – 1,824

women aged between 40 to 60 years –

who reported that they ate more protein to

avoid gaining weight actually lost weight.

The study was published in the May/June

2013 issue of the Journal of Nutrition

Education and Behavior.


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METABOLISMProtein also has a role to play in

regulating our metabolism as it

functions as a signalling molecule. For

example, the branched chain amino acid

(BCAA) leucine, which is metabolised in

muscle tissue, not the liver, has a direct

signalling eff ect on muscle. This not only

enhances the calorie-burning capabilities

of muscle tissue, but also prevents muscle

loss during weight loss. Leucine also

impacts insulin sensitivity and function, as

it makes muscles more effi cient at using

this important hormone.

LEPTINLeptin is another important hormone

that benefits from regular protein

consumption. Leptin plays a key

role in regulating energy intake and

expenditure, including appetite, hunger

and metabolism, through its signalling

function in the brain. A better leptin

response (lower leptin resistance) can

make you feel full after eating fewer

calories, and regular protein-rich meals

will help to regulate your body’s leptin

response.

CHOLECYSTOKININ (CCK) is another a peptide hormone that

mediates satiety after meals. It is

released from the gastrointestinal tract in

quantities that are dependent on the type

and amount of macronutrients you eat.

As such, certain meals, food combinations

and protein supplements have varying

eff ects on satiety and, in turn, weight loss.

For instance, a comparison between

whey and casein on their ability to

stimulate CCK secretion found that

there was a 60% increase in plasma

CCK when whey was consumed versus

casein. This led to an increase in satiety

and a decrease in the overall number of

calories consumed. Whey purportedly

achieves this effect due to its alpha-

lactalbumin and higher BCAA content.

“This feeling of satiety is an important

factor in any weight loss plan as it

promotes compliance and limits

snacking,” continues Dr Paul. “This is

where a number of things can go wrong

with the success of your diet. However,

protein can help to delay hunger, which

is a powerful feeling that can often

make you feel lethargic. This correlation

between hunger and lower perceived

energy levels is evident in a lot of the

consumer research we’ve done.” This

can obviously aff ect your willingness to

exercise, which is the other key element

in any successful weight loss plan.

And this is where supplements

can play an important role. A quick,

convenient protein shake is not just

suitable for those looking to repair

and build signifi cant muscle after a

weight training session. It can also

be an important tool in any weight

management plan, with a protein blend

seemingly the best option to achieve

these results.

“The data we have gathered from our

supplement manufacturing clients across

the globe points to a shift in consumer

trends,” continues Dr Paul. “We have

found that, somewhat overwhelmingly,

the majority of people who exercise and

use supplements today do so to lose

and maintain weight, not build muscle.”

However, to achieve the best results these

two goals aren’t always mutually exclusive.

Another important point raised by

Dr. Paul is the fact that when you’re

losing weight you want to ensure that

your weight loss is healthy. “Soya is

low in fat, is cholesterol-free and has

numerous heart health benefi ts. It is also

a nutritionally complete protein, which

is why it is becoming the dominant

protein source in most protein-based diet

products on sale today, even in protein

blends. We are seeing this trend both

locally and globally across all product

categories, including ready-to-drink

shakes, powders and bars. The cost

of soya compared to dairy-derived

sources like whey and casein is also

a key factor. This makes soya a good

protein option for manufacturers who

want to keep shelf prices down.”

According to Paul there is also a large

body of research now available that

highlights the benefi ts of using soya

as a protein source for fat loss. “Studies

have shown that soya off ers better

weight loss eff ects around the waistline

and belly area, which are key areas of

concern for men and women, both

from aesthetic and health perspectives.”

PROTEINS OR AMINO ACIDS ARE ESSENTIAL

components of our cells, tissues, enzymes, hormones

and every other body part. The proteins from salmon

(and most other fishes) are easy to digest and are

easily absorbed into the body.

SOYA IS A COMPLETE PROTEINYou may be aware that the term ‘essential amino acids’ means that these are the ones we have to take in via our diet as our bodies cannot make them for us. Soy, like whey, casein and albumin supplementation provides complete protein including all those essential amino acids. This means that those who do not wish to consume any animal based proteins or those who have allergy problems when consuming whey or egg protein can get a nutritionally complete protein source by including soya in their diets.

Soya contains no cholesterol and very little fat, making it a fi rst choice supplement.


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If you’ve walked into any pharmacy or retail store to explore the supplement section, you’d be forgiven for feeling just a little bit intimidated. Chances are that you’ll be confused by the array of products available to you. Understanding how

supplements work and which ones to take can often be confusing when you are starting out, but understanding what you actually want to achieve – whether it be general health maintenance,

supplements work for you.


BY STAFF WRITER

TAKING A PRACTICAL APPROACH TO SUPPLEMENT SELECTION

Supplementation is usually packed

in the most effi cient delivery

method, so you will commonly

fi nd them in the form of tablets,

capsules, powders, gels, liquids or

even in the form of bars. They can

be used to boost energy, address

any dietary shortfalls and can help

you prepare for and recover from

exercise. Supplements can even be

used in the management of certain

health-related concerns.

Gareth Powell, National Training

Manager at USN comments:

“Supplements can be split up into

two categories – maintenance and

performance options. When trying

to determine which category to use, I

always suggest that people should fi rst

defi ne what they are trying to achieve.”

Certain nutrients are diffi cult

to obtain, even in the context of a

healthy diet, so supplementing with

them indefi nitely may be necessary.

This is called maintenance

supplementation. For example, the

daily use of vitamin and mineral

supplements, botanicals, plant

sterols and essential fatty acids can

be considered maintenance-based

supplementation.

Then there is performance-based

supplementation, which most

people will be familiar with. This

involves taking specifi c nutrients

for a specifi c purpose, for a specifi c

period of time, such as with snack

replacements and protein options

like a protein shake or bar.

HOW DO SUPPLEMENTS DIFFER?

WHERE TO START“You have to start by understanding your

goal. Once you know where you are, and

what you want to achieve, you can then

decide which category of products will best

meet your needs. You may often fi nd that

you’ll use a combination of the two with a

good-quality multi-nutrient, along with a

post-workout protein like whey,” says Powell.

“It is important to select supplements

aimed at creating a foundation for

good health. From there you can start

selecting products that either help athletic

performance or support a physical goal.

However, following a healthy, well-balanced

or goal-specifi c eating strategy that includes

a variety of macronutrients from various

sources, and engaging in regular exercise

are the most critical elements to a balanced

approach,” he adds.

WHO SHOULD TAKE SUPPLEMENTS?Almost anyone can benefi t from using

supplements for maintenance or

performance, whether they want to improve

their health or to assist in achieving a

physical goal.

Powell explains, “Over the years research

has shown that nutrition plays an important

role in preventing diseases, but more

recently we have seen an increase in the

body of research around performance gains.

With optimal nutrition, including dietary

supplements, you are able to rewrite your life

story with a happier ending.”


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“Following a healthy, well-balanced or goal-specific eating strategy that includes a variety of macronutrients from various sources, and engaging in regular exercise are the most critical elements to a balanced approach.”

According to Powell, “A daily,

top-of-the-line multivitamin is

very benefi cial to your general

wellbeing, along with a quality

omega-3 supplement. There are

no specifi c guidelines around

age recommendations, but many

health-conscious consumers

choose to make use of such

products early on.”

Most maintenance

supplementation options,

normally in the form of

vitamins and minerals,

could be considered from

a relatively early age,

but should defi nitely be

introduced around winter

time when the risk of

infection increases.

Reasons why individuals should look at using a nutritional supplements:

outdoors.

Eff ective supplementation

supplement plan is working,

feeling better, achieving

results, or seeing reductions

in the prevalence of health

need to revise the way you are

approaching your strategy.

Since supplementation forms

a relatively small, yet vital, part

of your diet, you will certainly

have to review what you eat,

the volumes consumed and

volume of supplementation

can undo a poor diet, so

nutritional corrections need

to be made to improve the

eff ects and results of any

supplements used.”

The reality is that

with performance

supplementation for

weight control or muscle

gain your success is not

solely dependent on your

supplements of choice.

on your nutrition and

supplements simply

enhancing, improving

and accelerating the

rate at which you

achieve those goals.

“Supplements have

various functions,

but in essence,

well-developed

supplements have

been designed to help

regain health, improve

performance or to

assist with recovery,”

concludes Powell.

Performance-based

supplements are generally

used over acute, short periods

of time. This is typically

supported by a healthy,

well- balanced, nutrient

dense eating plan and regular

physical goal, like weight loss

or muscle gain.


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idea of how much and for how

long you’ve been smoking

your doctor won’t look for early

signs of life-threatening disease

commonly associated with

smoking like lung and other

cancers, cardiovascular disease

and strokes. Smoking is also

linked to premature wrinkling

and ageing, asthma, emphy-

sema, and may also aff ect the

eff ectiveness of contraceptives.

It’s therefore important that

women be honest and upfront

with their medical practitioner

about their smoking habits.

3. SEXUAL PARTNERS

Not everyone is comfortable

admitting just how many

sexual partners they’ve had,

that they have casual sex, or

whether or not they even use

protection. That’s because no

one wants to be labelled as

irresponsible or promiscuous.

The problem is, unsafe sex can

put you at risk for contracting

a slew of sexually transmitted

infections and diseases like

human papillomavirus (HPV),

HIV or hepatitis, to name a few.

As such it’s important to be

straight with your doctor so

you can be tested to get treat-

ment early.

4. SELF MEDICATINGWith readily available over-the-

counter drugs today, as well

as lowered inhibitions when

it comes to taking regulated

medication from friends and

family, it’s important to tell your

doctor about everything you’re

taking, including any recreational

drugs you may be using. Certain

medicines and drugs can react

with something your doctor may

be prescribing you for a condi-

tion. Medicine that has been

prescribed for someone else

could also lead to health compli-

cations if you take it yourself. This

omission of truth is often not

malicious, but it can have serious

health implications.

5. COMPLETING COURSES OF MEDICATIONA lot of people are guilty of

not taking their prescription

medication correctly. There are

a number of reasons for this,

but most people are just not

disciplined enough, they think

they know better or they don’t

like the side aff ects. The problem

is that if people don’t follow

prescribed recommendations

they will never fully recover. The

bacteria causing an infection can

also build up a resistance to the

medication if a course

of antibiotics aren’t

followed through to the

end, resulting in reinfec-

tion, both for yourself

and others. It can also

lead to the develop-

ment of other, often

more serious infections.

1. HOW MUCH YOU DRINKWe all know

we should

stick to one

alcoholic

drink a day

on average,

but weekend

binge drink-

ing sessions and

that glass or two more after a

stressful day at work are often

omitted from medical ques-

tionnaires. We shouldn’t lie

about it though, because high

alcohol consumption is linked

to breast cancer, liver disease,

pancreatitis, malnutrition and

high blood pressure, and it

can also damage your nervous

system. In fact, excessive

alcohol intakes can adversely

aff ect almost every organ in

your body.

2. SMOKINGEveryone knows smoking

is bad for you, and with the

widespread ban on smoking

in public and a shift towards

healthier living it has become

somewhat taboo. As such

there’s more incentive to lie

about the fact that you smoke,

or how many cigarettes you

smoke a day. Without a proper

Common lies women tell their doctors, but shouldn’t

It’s best to just openly communicate with your doctor and ask if there are any alternative medications which have fewer side effects.

HOW CAN YOU GET

THE BEST POSSIBLE

TREATMENT FROM

YOUR DOCTOR

IF YOU’RE NOT

TELLING THE

TRUTH?

Everyone hates to be judged, so it’s not uncommon to

tell little white lies to your doctor when you go for a check up. But is this really harmless, or could

for concern? The truth of the matter is that the consequences of these lies often outweigh the inadequacy you feel when telling the truth. Here are

tell your doctor.

5 white liesTO AVOID

BY MELANIE HEYNS, Staff writer


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9

1. BOOST BRAZILIAN BOOTLEGAR 691 Bootleg with fancy waistband and extra long

length. Available from www.boostgymwear.co.za R600.

2. BARBANNE T-SHIRTIdeal for running or for the gym, this t-shirt is stylish

and dynamic with a breathable fabric. Each side of

the t-shirt has a diff erent treatment to meet your

body’s needs for comfort while you work out: with

a breathable front, so it does not trap perspiration,

and a back made of hydrophilic mesh, which helps

with moisture immediately and speeds drying time,

keeping the body from cooling too quickly.

Contact Le coq sportif on 012 345 4527. R999.

3. BOOST PEEPING CROP TOP Funky lined peeping crop top (AR 1179)

to wear under your Racer Vests, Various imported

prints available from [email protected]

@Boostgymwear. R250.00

4. MAXED LADIES SEAMLESS RACER MR PRICE SPORTGreat for Yoga, Spinning and Pilates.

Available in Various Colours. R99.99

5. BRASILFIT CROP TOP ALBA A completely supportive crop top with a U-neck

line for coverage and razor back straps for style and

support. The additional front lining makes it the

perfect top for high performance, vigorous exercise

and sports. Available in blue, green, purple, black

and coral.

Contact 087 940 3893 or visit www.brasilfi t.co.za. R595.00

6. BRASILFIT SHORTS MIXA classic ‘must have’ all-sport workout shorts. With

the wide coloured waist band to mix and match.

Made from high performance fabric these shorts

are supportive and perfect for all exercise and

performance sports. Available in black with mix

blue, green, coral, pink and black/silver. Contact 087

940 3893 or visit www.brasilfi t.co.za. R655.00

7. REEBOK GYM BAG The gymbag boasts two mesh pockets with elastic

on top, a side wet-compartment, a back zipped

pocket, with a single shoulder strap and double

hand straps. Available at Reebok concept stores. R499.95

8. DELTA TRAINING LEGGINGS Playdry legging off ers a great fi t and

superior fabrication that slims and smoothes the

fi gure while also off ering supreme comfort and

breathability. Available from Reebok concept stores.

R549.99

9. HYBRID RACERBACK NEW BALANCEWFT3364 – Constructed internal bra with power

mesh lightweight heather jersey and pindot mesh

fabric mix relaxed fi t through the body with side

shirring for coverage. Available at New Blalance and

independant sports stores. R369.99

10. PUMA ANAIDA BALLET WN’SGreat for your daily weight training, PUMA’s light-

weight Anaida Ballet Wn’s are available in four

diff erent colour-ways including Fluo-peach, Grisaille,

Virtual-pink and Gray-dawn. The shoes are available

from PUMA Stores and PUMA retail outlets as of October and

November. R799.00

YOUR ESSENTIALS

Train

fitness

MAGAZINE’S

TOP PICKS FOR

WORKING OUT

IN STYLE

TOP PICKS

BY JANE HORTON

smartLooking for hot, stylish outfi ts,

accessories and lightweight

transportable equipment?

We have something for you.

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http://www.boostgymwear.co.za




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REBOOTLIFESTYLE

The good news is that with the right

strategy one can see both eff ective and

rapid response. Probably the most important

place to begin is to spend a little time facing

up to your personal reality so that you have a

clear sense of why you’ll be making changes

to your lifestyle. When the temptation arises to

go back to old habits, this time spent refl ecting

about what you want out of life and for your

life, and what you ultimately want your life to

mean will be important.

together, your chances of success will be much

greater and more rewarding. And if you’re

lucky enough, or perhaps young enough not

to be suff ering from your poor lifestyle choices

and habits, someone close to you probably

is. As such there’s no harm in participating in

a healthy lifestyle with someone who really

needs it. For this reason our culture needs to

change, which means essentially that everyone

must buy into rebooting our way of life.

Once you’ve aligned your inner locus, and

perhaps found someone or formed a group

to join you on your journey to better health,

where exactly do you start? According to

Bonnie Spring, a professor of preventive

medicine at Northwestern University Feinberg

School of Medicine, “Americans have all these

unhealthy behaviours that put them at high risk

for heart disease and cancer, but it is hard for

them and their doctors to know where to begin

to change those unhealthy habits.” So Spring

conducted a study on the most eff ective way

to get started on changing bad lifestyle habits.

The good news is that they found people don’t

have to attack all their problems at once. By

simplifying and prioritising what needs to be

changed, Spring points out, “people don’t feel

overwhelmed”.

BY NICK VAN DER LEEK


EFFECTIVE WAYS TO

GET BACK TO

SUSTAINABLE HEALTH

AND FITNESS

YOUR

After Mexico, America is the second fattest nation on

Earth, and South Africa is nudging its way into the

top 10 most obese countries on Earth. In February

this year a report from South Africa’s Medical

Research Council found that 70% of all women

above the age of 35 and 40% of all men above the age of 35 are

overweight.

Are you one of them? Can you say with a straight face that

you’re in good condition physically, that you’re enjoying the

benefi ts of health and a healthy lifestyle? Obesity and the

sedentary lifestyle have become such acute and insidious

problems that many doctors and health practitioners are calling

sitting “the new smoking”. That’s how serious ordinary sedentary

behaviour has become. Obesity, if it isn’t obvious already, is the

scourge of our time. Obesity is a leading preventable cause of

death worldwide and many experts believe it is one of the most

serious public health problems of the 21st century.

SO, WHAT CAN WE DO ABOUT IT?

But let’s assume you’ve computed the

health risks and you’ve decided that you’d

like to live longer, and avoid cancer, type-II

diabetes, heart disease and strokes. You’d

also like to have a better and happier

quality of life. It’s then important that you

communicate your concerns, and share

your new motivations with the person

closest to you, be they family or friend. After

all, a lifestyle is the way in which a person or

group lives. If you can align your goals with

someone else’s or, better yet, inspire your

whole family or social group to get with

the programme by doing healthy things


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CHANGE THESE TWO BEHAVIOURS FIRST1. Reduce the amount of time you spend

watching TV.

2. Eat more fruits and vegetables.

“Just making two lifestyle changes has a big

overall eff ect,” the professor says. Spring’s study,

published in the Archives of Internal Medicine,

was based on 204 unhealthy adults who only

made these two adjustments to their lifestyles

over a three-week period (and self-reported

progress by emailing it to a coach). Having

a coach is important because it improves

accountability, hence the emphasis on “not

going it alone”.

Interestingly, cutting back on TV had the

most positive eff ect by far, which Spring said

was due to behaviour bundling. Lounging

on the sofa is likely to lead to other bad

behaviours, including snacking and exposure to

commercials that prod you towards even more

unhealthy foods.

“Increasing fruits and vegetables was

especially confi dence-enhancing for folks,”

Spring added. “ [After that]… they felt more

confi dent about being able to make other diet

and activity changes.”

So changing just a few lifestyle behaviours

will make it easier to change the rest. Obviously

if you spend more leisure time in front of your

computer (as opposed to watching TV), then

you need to cut down on that.

Another useful tip: If you’re going to eat

more fruit and vegetables, resign yourself to

being in the kitchen more, preparing these

sort of unprocessed meals. At the same

time, try to avoid eating carbohydrate-rich

foods, especially refi ned sugars. The reason

for this is that sweet foods and many refi ned

carbohydrates (especially breads, colas,

potato chips and all junk food) play havoc

with energy levels, which in turn will play

havoc with moods and motivation. By raising

your fruit and vegetable intake you ought to

improve your mental health, but you might

need to specifi cally curb your intake of certain

foods – especially sweet foods – to help you

on your way.

So it’s not as complicated or overwhelming

as it may seem at fi rst. “We think health

behaviours are interrelated — they tend

to complement or substitute one another.”

Obviously if benefi cial behaviours are related,

so are those that aren’t good for you. This

means if you can focus for just three weeks and

hold yourself accountable you have a solid shot

at real results. Eighty six percent of participants

reported that after making changes to their

lifestyles (which were incentivised with small

cash rewards) they tried to sustain them even

after the incentives for following the ‘good’

behaviours were removed.

NEXT, STAND UP FOR YOURSELFOnce you’re logging less sofa time

and you’re nailing your produce, it’s

time to take the game to a higher

level. Dr Peter Katzmarzyk, an

American researcher at a leading

obesity research centre, says that

sitting, more than exercise or

weight, is a crucial factor that

determines general health. “The

evidence that sitting is associated

with heart disease is very strong.

We see it in people who smoke

and people who don’t. We

see it in people who are

regular exercisers and those

who aren’t. Sitting is an

independent risk factor.”

What you want to do then

is raise the production of an

enzyme known as lipoprotein

lipase (LPL). LPL is thought

to be fundamental in telling

the body to burn energy or

store fat. But here’s the rub. If

you’re sitting around all day

the answer isn’t necessarily to

sprint out the door and do a workout.

In fact, the combination of sitting

excessively and devotion to minimalist

running/footwear, for example, may be

an injury waiting to happen. Chronic

sitting will weaken your stabilisers

and reduce shock absorption, so by

transitioning to minimalist footwear

(which has very little cushioning) you

may unwittingly cause some serious

injuries to the pelvis, plantar fascia and

knees, among others.

The experts recommend that people

leave their chairs and begin “non-

exercising” instead. What this means

is that in the same way that you want

to cut your TV time, in this phase you

want to cut your average “sitting time”.

This means making an eff ort to change

the physical day-to-day aspects of your

lifestyle. It means taking the stairs when

there’s an elevator, taking calls standing

up and basically trying to bring the idea

of a workout into how you move every

day. Remember, your body needs to

receive the signal to burn energy, not

store fat.

One of the most eff ective ways to

achieve the “non-

exercising” lifestyle is to

confront your addiction

to driving. Leave the car

at home for a change,

and see if you can get

to work, gym or to

friends by any other

means. Try cycling.

Obviously in certain

urban corridors

vehicular traffi c is a

nightmare, and not

everyone wants to

risk life and limb in

order to possibly live

longer and prosper. In that case, use your

imagination. Instead of spending time

with your signifi cant other over coff ee or

a meal, which sends your body the signal

to store fat, why not spend active time

together, going for a walk perhaps? If

you’re on your own, get a dog and take it

for regular walks. Soon your dog will hold

you accountable for not doing so.

In the end our bad lifestyles and the

global obesity epidemic are down to

just two problems, and the myriad of

manifestations that spring from them:

1. DIET COMPROMISE – due to addiction

to low-nutrient foods, especially sweet and

refi ned foods

2. ACTIVITY COMPROMISE – sedentary

behaviour arising out of car-based and

convenience living

The lesson here is that people with higher

levels of non-exercise activity burn a lot

more calories than those who exercise

often. Experts agree that improving your

health may come down to doing one thing

more often – standing. Standing is your go-

to antidote to sitting. It’s as simple as that.

So whenever you have an excuse, and even

when you don’t, fi nd a reason to get out

of that chair, whether it’s the

offi ce chair, your sofa or your

car seat. And if you must sit for

hours on end get yourself a

bicycle.

Get yourself a bicycle and make

a plan to get outdoors.

GET YOUR

SELF OFF THE

COUCH AND

GET YOURSELF

OUTDOORS.

THERE IS

NOTHING MORE

THERAPEUTIC

THAN A

BEAUTIFUL

VIEW AND

GETTING FIT AT

THE SAME TIME.


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BY JULIA LAMBERTI

Many people are guilty of adopting unhealthy

lifestyle habits during

the holiday period. We

explore some of the most

dubious of these down-

time transgressions and

offer some healthier alternatives...

AVOID THESE UNHEALTHY

If you go to parties or events with buffet catering

PECKING ON PROCESSED FOODSConsuming lots of processed

foods on holiday will only

result in a depressingly

high number on the scale

in January. Processed foods

are high in preservatives,

additives, sodium and

unhealthy fats. They also fall

way short on the nutrient

front. Instead of fi lling up

on fatty snacks, sugary

treats and processed goods

made with white fl our, try to

increase your consumption

of fresh and natural whole

foods like vegetables, fruits

and whole grains.

It is also critical that you

read the labels on all food

items you buy and avoid

goods containing trans-fats,

high fructose corn syrup

and MSG (monosodium

glutamate). Trans-fats

are oils infused with

hydrogen, which are found

in commercially fried and

packaged foods, especially

baked goods. They not only

increase the risk for heart

disease, raise bad cholesterol

and lower good cholesterol,

but also lead to weight

gain, hormonal disruptions,

cancer, stroke and infertility.

Foods that contain high

fructose corn syrup are

unhealthy because this

ingredient has been linked

to obesity and diabetes. MSG

should be avoided because

it can cause

migraines and

weight gain.

OVERDOING THE DRINKSRelaxing with a

drink in hand is

an integral part

of many people’s holiday fun.

However, this indulgence should

be enjoyed in moderation if you

want to keep your weight in

check. “Unfortunately alcohol

aff ects your weight negatively

in two ways as it contains lots

of calories and also lowers your

inhibitions,” explains Lila Bruk,

dietician at Lila Bruk & Associates

in Johannesburg. “As a result

you’re also likely to eat more

while under the infl uence.”

While avoiding alcohol

completely is unrealistic for

some people, Lila recommends

pacing yourself by alternating

each boozy beverage with a

sparkling water. “You’ll still feel like

you’re joining in, but your calorie

intake will be lower,” she asserts.

“Choose your drinks well and keep

to the more waistline-friendly

options such as wine spritzers

and spirits,” adds Lila. Also, make

sure that you drink suffi cient

water throughout the day, as

mild dehydration can often be

mistaken for hunger. The extra

kilojoules consumed due to this

mistaken hunger can pile on the

kilos and make you feel pudgy.

Turn you summer break into a healthy escape

Avoid

Avoid


WorldMags.net



103

“Between all the drinking

and eating, there is often

very little time left for

exercise over the festive

season,” continues Lila. She

recommends making time for

exercise by including small

bursts of physical activity

wherever you can. Swimming,

for instance, is an excellent

form of exercise to enjoy in

warm summer weather. “You

can also take advantage of

the warmer weather by going

for a walk during your lunch

break or taking the dog for

a walk,” she adds. Another

strategy recommended by

Lila is scheduling exercise

into your diary like any other

appointment. “That way you’ll

be sure to keep to it.”

EXCUSING YOURSELF FROM EXERCISE

A holiday is only a couple of weeks

and it is not worth blowing all your hard work at the gym by

over- indulging. Be mindful of your

eating. Keep active.

www.fi tnessmag.co.za

Catch up on your sleep. There is nothing better than relaxing, exercising and

sleeping to lower your stress levels.

improve sleep and is another reason

to keep active during your summer

break. Completely relaxing an hour

before bed also prepares the body

for sleep. Try to stick to a regular

sleep schedule as much as possible

and avoid caff eine, heavy meals and

boozy drinks too close to bedtime to

aid healthy sleep.

SKIPPING MEALSYou may think that skipping

breakfast or lunch is a good way

to save on kilojoules, but this can

make you tired and moody. The

associated dip in blood sugar can

cause headaches, dizziness and

rampant food cravings. Getting too

hungry can also make those high-

calorie holiday treats more tempting,

which leads to over-eating. Rather

eat fi ve to six nutritionally balanced,

small meals throughout the day.

This will keep your blood sugar

levels balanced, helps you to avoid

over-eating and prevents you from

reaching for the wrong foods.

“The key to maintaining a

balanced body and mind this

holiday is to be mindful of your

eating, keep active and pace

yourself properly. Put it into

perspective, it’s only a couple of

weeks and it’s not worth blowing all

the eff ort made up to now,” says Lila.

“That’s not to say that you mustn’t

enjoy yourself, but you do need

to make sure that you are realistic

about how you approach the festive

season and how you end up eating

and drinking over this time”, she

concludes. The results of these

eff orts will not only leave you feeling

healthy and rejuvenated, but will

also ensure that you’re ready for the

fresh year ahead.

When booking into a game lodge check to see if they have a gym... especially if you are going to be spending lots of time doing game drives

make sure that you don’t linger near the table of goodies. Select healthy buffet choices.

PARTAKING IN PARTY FOODS“With all the end-of-year offi ce

parties, braais, cocktail parties

and Christmas lunches, it’s

inevitable that you’ll eat more

than usual,” says Lila. So how

do you control yourself when

party nibbles and huge festive

meals seem to lurk around

every corner? “Think about your

week ahead and how many

functions you’ll be attending”,

recommends Lila. “Of those,

choose one that you’ll be able

to eat whatever you want, one

that you’ll try to be good, but

may indulge a little more than

usual, and then decide that

you’ll stick to your diet plan for

the rest. That way you won’t end

up feeling deprived, but will still

leave all of these events feeling

like you’ve managed to keep to

your eating plan to some extent.”

Another excellent tip is to eat

more slowly, because it takes

around 20 minutes for your brain

and stomach to register a feeling

of satiety. Additionally, if you

attend parties or gatherings

with buffet catering make sure

that you don’t linger near the

table of goodies. Select healthy

buffet choices like crudités,

lean proteins and wholegrain

foods and avoid a lot of sauces

and dressings. Once your foods

are selected, move away from

the buffet table and focus your

attention on mingling instead

of munching. It’s natural to

indulge yourself occasionally,

as long as 80% of what you

ingest the rest of the time is

balanced and healthy.

GETTING INSUFFICIENT SLEEPWith lots of late nights and

irregular schedules, many

holiday-makers fail to get the

rest they need. On average we

need about 7.5 hours of quality

sleep per night to maintain

energy, mental alertness and a

properly functioning immune

system. Suffi cient sleep also

helps keep your weight in

check as it directly impacts the

hormones, ghrelin and leptin.

Ghrelin stimulates hunger in the

body and there is an increase in

this hormone when one is sleep

deprived. Leptin tells you to stop

eating, and less is produced with

less sleep. An imbalance in either

of these hormones due to sleep

deprivation will invariably lead

to weight gain. Too little sleep

can also slow your metabolism

and cause you to reach for high-

energy comfort foods in an eff ort

to counteract the fatigue.

Try to enjoy regular naps of

between 20 and 90 minutes on

your holiday. Just be sure to not

sleep longer or nap in the late

afternoon as this will disrupt

your rest that night. Engaging in

exercise has also been proven to

Avoid Avoid

Avoid


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Over 10,000 different proteins are found and needed by the body to maintain life.

THE IMPORTANCE OF

owever, thanks to our modern lifestyles that focus on convenience more so than anything else, our diets are often defi cient in a number of important macro- and micronutrients, including protein. While we may get our daily recommended dose of protein, many of us seldom give the concept of protein variety a second thought. As such, our main sources of protein are animal-derived, in the form of dairy, meat and eggs.

Protein is essential for more than just muscle development. Proteins play a vital role in many biological processes, including enzyme production and function, metabolism regulation, immune response, as well as cell development and function.

Any physically active individual will know the importance of protein in their diet. As a key structural element of muscle tissue, protein is essential to help develop bigger, stronger muscles and aid recovery and repair after exercise.


BY PEDRO VAN GAALEN, Managing Editor

HMINIMUM RECOMMENDED DAILY PROTEIN INTAKE GUIDELINES:ENDURANCE ATHLETE: 1.2-1.6 grams per kilogram of lean bodyweight per day

STRENGTH AND POWER ATHLETE: 1.6-1.8 grams per kilogram of lean bodyweight per day

BODYBUILDERS AND PHYSIQUE CONCIOUS INDIVIDUALS: 1.8-2.0 grams per kilogram of lean bodyweight per day

Each protein within the body has a specifi c function and varies in structure. They are constructed from a set of 21 amino acids, eight of which are essential as they cannot be produced by the human body and therefore need to be supplied through the diet. There are several types of proteins, which all have distinct functions. The two main classes of proteins include:

Fibrous proteins –These fi bre-like proteins play a protective and structural role in the functioning of the body as they are constituents of connective tissue, muscle fi bre and tendons. An example is the cell wall of myosin in skeletal muscle.

Globular proteins – The polypeptide (amino acid) chains in globular proteins are folded together into a knot-like shape. Globular proteins usually change faster than fibrous proteins and play a variety of roles.


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THE ROLES

Enzymes – Biological catalysts that are responsible

for initiating and controlling (speeding up) important

biochemical reactions in the body. An example is

pepsin, which works in the stomach to break down

proteins in food.

Hormones – Chemical messengers responsible for

initialising a response in the body. Some hormones

have a regulatory effect. Examples include insulin

and somatotropin.

Antibodies – Specialised proteins involved in

defending the body against antigens (foreign

invaders) such as bacteria, fungi and viruses.

Transport/conjugated proteins – Carrier proteins that

move molecules from one place to another around

the body. Examples include haemoglobin and

cytochromes.

Storage proteins – Store amino acids.

Contractile proteins – Responsible for movement

through muscle contraction. Examples include actin

and myosin.

Membrane proteins – Globular proteins that play a

role in transporting ions in and out of the cell.

After water has been excluded, 75% of an average person’s bodyweight consists of protein.

DID YOU

KNOW?

Peas are a rich source

of bioavailable protein

and offers a good amino

is not complete.

PROTEINS ARE SYNTHESISED IN THE

BODY THROUGH A PROCESS CALLED

TRANSLATION. Translation occurs in the

cytoplasm – the fl uid that fi lls a cell – and

involves the translation of genetic codes,

assembled during DNA transcription, into

proteins. Cell structures called ribosomes

help translate these genetic codes into the

amino acid (polypeptide) chains, which

undergo several modifi cations before

becoming fully functioning proteins.

To ensure we have all the amino acids

required to eff ectively fulfi l these

functions it is essential that we consume a

broad spectrum of protein sources. The

reason for this is that, while some protein

sources contain excellent amino acid

profi les, they all have diff erent amino acid

profi les and combinations. The quality of

protein we consume also varies in the

foods we eat. For these reasons it is

essential that you mix your protein

sources throughout the day, especially if

you derive your protein from plant sources

mainly.

Animal protein sources such as beef,

poultry, fi sh, venison, lamb, pork and eggs

are considered complete proteins as they

contain all eight essential amino acids.

Plant-based protein sources are

generally incomplete proteins as they

contain some, but not all, the essential

amino acids. For this reason it is vitally

important that vegans and vegetarians

consume a variety of protein sources

to meet their body’s needs. Incomplete

protein source can be consumed

together to deliver a complete amino

acid profi le with each meal or

throughout the day. Incomplete

proteins that are consumed in

combination to create a complete

protein source are referred to as

complementary proteins.

However, there are a few plant-

derived protein sources that have a

complete amino acid profi le. Soybeans,

for instance, are a nutritionally complete

protein, and are a cheaper source of

protein than meat and dairy. It is also low

in fat and is cholesterol-free. Soy also

contains important substances like

saponins, phytosterols and isofl avones.

Saponins support healthy immune

function and help to reduce cholesterol

absorption in the body. Phytosterols also

help to maintain cholesterol levels, while

isofl avones are powerful antioxidants.

The structure of a protein will determine what role it has to play in your body:

Another plant-based source of complete proteins

is hemp protein. Hemp seeds are a nutrient-dense

superfood that, in addition to its complete protein

profi le, also contains essential fatty acids, fi bre,

carbohydrates and other essential nutrients such as

chlorophyll, magnesium, potassium, sulphur,

phytosterols, ascorbic acid, beta-carotene, calcium,

histidine, iron, potassium, phosphorus, niacin and

thiamine. Hemp seeds also contain GLA, an

important and rare fatty acid not often found in

plant sources.

Generally viewed as a complex carbohydrate,

brown rice has a near-complete amino acid profi le,

which makes it easy to pair with complementary

proteins. It also contains a host of other benefi cial

essential nutrients like thiamin, iron, phosphorus

and potassium. It is also highly bioavailable so your

body is able to digest it eff ectively, resulting in

faster, more effi cient assimilation.

Peas are often classed as a superfood because

they are cholesterol-free and a contain unique

combination of vitamins and minerals, including

folate, phosphorus, selenium, zinc, calcium,

potassium, iron and vitamin B6.

For these reasons many supplement

manufacturers are starting to include these plant-

based protein sources in their protein-based

products. Their varying degrees of bioavailability

also make them ideal constituents of protein

blends, which off er more sustained amino acid

delivery profi les than traditional standalone

supplements like whey and casein. For instance,

soya protein is digested and absorbed at a slightly

slower rate than whey protein, but faster than

casein. This will help to prolong the amino acid

‘trickle’ to recovering muscles throughout the day.

Plant-based protein off ers supplement users with

allergies an alternative to the more common dairy-

based and soya products that can cause adverse

reactions. Brown rice protein, for instance, is hypo-

allergenic and completely dairy-free. This makes it

an ideal choice for anyone who needs to avoid

specifi c allergens such as wheat, gluten, eggs, dairy

and soya.

Even incomplete protein sources off er various

health benefi ts. Nuts, for example, contain healthy

unsaturated fatty acids, which help reduce harmful

LDL cholesterol and increase good HDL cholesterol.

A fi nal important consideration in terms of protein

variety are the numerous health concerns and risks

associated with eating animal protein in excess,

particularly red meat. Animal protein is often

accompanied by an increase in saturated fat intake,

even if you cut off all visible fat. Diff erent cuts of beef,

lamb and pork also contain more saturated fat than

others and cooking methods seldom remove all of it.

For this reason it is best to consume lean cuts of meat

in moderation, but don’t exclude them as they contain

important nutrients such as iron. However, you still

need to meet your daily protein requirements. That’s

where protein variety comes in. It is therefore

important to combine red and white meat, along with

quality sources of plant-based proteins, which can

play an important supplemental role, either in the

form of whole food or supplements, in a

comprehensive healthy diet.soyaincreased oestrogen levels, most claims are completely unsubstantiated. This largely unsupported myth was recently debunked after a review of studies that used soya protein in athletic situations. The review found no evidence that oestrogen levels were increased as a result of using soy protein. There are, however, still concerns around the health risks associated with genetically

SOYA’S LINK WITH OESTROGEN


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Share your success story and inspire others. If you or your friend have made a lifestyle transformation we want to

know about it. Mail us on info@fi tnessmag.co.za and your story could be

shared with our readers.

TRANSFORMATION

wanted to compete. Since stepping

on stage for the fi rst time I have

a number of other competitions

lined up, so I still plan to change

considerably over the next year.”

But Minette’s transformation

didn’t end there. “Getting into shape

has catapulted my entire life into

a new direction. I feel great and

I look great, which has positively

infl uenced every aspect of my life.

My marriage is stronger because I’ve

become stronger. I also developed

an insatiable desire for success and

for life. I have also grown spiritually,

emotionally and physically.”

Her success and her drive to

constantly achieve more propelled

Minette into the position of team

leader in the Kini-Girl Academy.

“That’s when I decided to make

fi tness my career. After qualifying as

a personal trainer I started my own

functional training facility, where I

get to share my new-found passion

for health and fi tness and change the

lives of my clients every day.”

NO-QUIT ATTITUDEHaving made these changes to her

physique and her life, Minette is

keen to share her experiences and

knowledge with whomever she can.

“The greatest lesson I learnt through

this process was to stop making

excuses. Just get to the gym and

start eating properly. Having three

children and still being able to prep

and compete in fi tness competitions

has made me realise that there really

are no valid excuses for not living a

health and fi tness-focused lifestyle.

It is as simple as making the decision

to change and sticking to it. Commit

to it, throw your entire weight behind

achieving your goals and don’t stop

until you reach them. It won’t be easy.

If it were, everybody would be doing

it, but it’s defi nitely worth it.”

Before

HER EYE OPENERMinette went out and bought a copy

of fitness magazine, where she read

about a transformation story of one

of Tammy Jackson’s Kini-Girls. “When I

fi rst read about the Kini-Girl Academy

I immediately knew that it was the

tool I needed to change my body, and

my life.”

Minette signed up immediately and

poured her heart and soul into the

programme from day one. “As part of

the programme I was given an eating

plan, which I followed meticulously,

and I completely stopped drinking

alcohol. That was the hardest part if

I’m honest as it materially changed my

social life. I also started training fi ve days

a week under the guidance of Tammy

herself. Going from a zero base to this

volume of training also proved to be

tough, but Tammy became my guide,

my conscience and my inspiration

throughout the entire process.”

FAMILY SUPPORTMinette also got additional support

from her family, who she says were

behind her “110%”. “My husband

even adopted the same lifestyle

and my mother became my training

partner.” With this level of support

and commitment Minette was able to

transform her body and her life within

just seven short months. “I did get a fair

amount of criticism from friends and

family with regard to my new lifestyle

and habits, which was hard to stomach

at times. But in the end it was all worth

it as I went from being overweight

and shapeless to offi cially competing

in a bikini competition. Very soon into

my journey I realised that I wanted

to achieve more than merely getting

into better shape. After chatting with

Tammy and learning more about the

competitive industry I decided that I


INSPIRATIONAL SUCCESS STORIES

MINETTE OOSTHUISEN

106

Before78kgAfter58kg

FAST FACTS:Favourite health food dish: Fillet with baked potato and sour

cream.

Favorite training session: Leg training.

Must-use supplements: SSN BCAA, Supashape CLA, SSN 100%

Whey and Supashape Daily Vitamin Pack.

Favourite treat: Supashape Jelly and Protein Pudding.

Top diet tip: Stay away from diet pills and fad diets.

Weight before: 78kg

Weight after: 58kg

Age: 34

Marital status: Married with 3

children, aged 2, 4 and 5.

Career: Kini-Girl team leader,

owner and trainer at Fitness

Factory Studio, a functional

kettlebell training facility.

Stats:

A life spent feeling uncomfortable in her own skin due

to her weight was further

compounded after Minette had

three children in the space of

four years. Throughout her life

Minette’s weight had negatively

aff ected her self image and her

confi dence, and this emotional

state eventually reached a tipping

point.

“After my third child was born

I was 20 kilograms overweight. I

was unhealthy and was extremely

unhappy at that point in my

life. That’s when I decided to do

something about it,” she explains.

‘I lost 20 kilograms!’

MORE THAN JUST A LIFESTYLE CHANGE FOR THIS MOTHER OF THREE AFTER HER TRANSFORMATION


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FRUIT JUICEJust because it says ‘fruit’ on the label, doesn’t necessarily mean it is healthy.

Always make sure that you’re drinking 100% pure fruit juice if you plan to.

These days fruit juices contain loads of sugar thanks to the widespread use

of artifi cial sweeteners and modern manufacturing techniques. Even natural

fruit juice contains sugars commonly known as fructose that occur naturally

in the fruit itself, which still boosts the calorie content. A good thing to

remember is that the higher the sugar content of the juice, the higher the

calorie count is likely to be. If you do drink a glass of fruit juice, consider it a

serving of your overall daily fruit intake.

Note: Not all fruit juices are created equal. Certain fruits are more calorie-dense

than others, which means the juice of that specifi c fruit will also be calorifi c. And

watch out for blends. Many juices have two or more sources of fruit included, which

can also boost the calorie and sugar content. Most manufacturers also use apple or

grape juice as a base for all juices.

The major culprits*:

Apple juice – 132 calories

Red grape juice – 141 calories

Litchi juice – 123 calories

Berry blend – 126 calories

Apricot juice – 128 calories

Breakfast punch blend – 123 calories

Peach and orange blend – 120 calories

*Average fi gures per 250ml serving. Figures purely indicative. Amounts may vary be-

tween brands and products. Source: The South African Glycemic Index & Load Guide.

FROZEN COCKTAILSThe majority of the tasty cocktails we like to drink as a sundowner, or while

we’re pool-side contain in excess of 100 calories per serving. That alone is

reason enough to avoid them, never mind what the multiple shots of liquor

in each drink does to our body. Yes, they’re one of the most delicious drinks

on off er and therefore the hardest to resist, but if you’re even remotely

serious about your diet you’ll need to say no from the start of the evening.


Fuzzy navel – 253 calories

Caipirinha – 263 calories

Mojito – 217 calories

Mai Tai – 309 calories

Pina Colada – 230 calories

Sex on the beach – 322 calories

Strawberry daiquiri – 250 calories

CARBONATED DRINKSConsuming large amounts of rapidly digested sugar and high-fructose

corn syrup, which are found in most carbonated drinks, can cause a spike in

blood sugar and insulin levels. These spikes can lead to infl ammation and

insulin resistance, which increases the risks of stroke, heart disease, diabetes,

obesity and cancer. These large doses of fructose from both sucrose and

high-fructose corn syrup can also lead to the accumulation of belly fat,

cholesterol abnormalities, high triglyceride levels, reduced levels of HDL and

non-alcoholic associated fatty liver disease. To avoid these eff ects you choose

a diet version of your favourite carbonated drink. This will certainly limit your

sugar intake, but be weary of the number of drinks you have as the calories

can quickly add up.


Regular carbonated soft drinks - 132 calories (global average)

Coca-Cola Lite or Zero – 32 calories

*Figures purely indicative. Source: The South African Glycemic Index & Load

MIXERSWhen the drinks are being ordered and you don’t want to be the odd one

out, the worst thing you can do is order a bottled mixer, or alcopop as they’re

commonly referred to. These drinks are sugar-laden and have high calorie

contents. You may think that hitting the harder spirits with a mixer may be

better, but be careful what you choose.


Ciders – 240 calories

Alcopops – 244 calories (global average – www.caloriecount.com)

Gin and tonic – 171 calories

Rum and coke – 154 calories

Whiskey and soda – 105 calories

*Source: www.fatsecret.com

RED WINEA glass of red wine is actually

good for you because it can

protect your heart by increasing

the levels of high-density

lipoprotein, or HDL, in the blood.

The compound resveratrol is

responsible for boosting this good

type of cholesterol, although

other antioxidants and fl avonoids

found in red wine are also known

to contribute to this protective

eff ect. However, this doesn’t give

you free rein to consume as much

red wine as you like. The average

glass of red wine contains about

120 calories, so drinking a whole

bottle can signifi cantly add to your

daily totals.

Check List

1

Watch out for these calorie-laden holiday drinks

LUNACYLIQUID

If you’re serious

about staying

healthy and

maintaining your

hard-earned

physique this

festive season,

here are some

great healthy

alternatives.

MAKE THE RIGHT CHOICE

BY MELANIE HEYNS, Features Writer

The festive season is generally a time when families and friends get together

Christmas parties to attend. Then comes the big New Year’s celebrations. However, just because it’s the end of the year doesn’t mean you should allow your weight loss efforts to slide. While many of us focus on what we put into our mouths in terms of food during this time, many don’t realise that one of the biggest sources of unnecessary extra calories comes in liquid form. But before you swap the sundowner cocktails for fruit juice, here are some important points to consider...


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http://www.caloriecount.com

http://www.fatsecret.com



GREEN TEAInfused with the leaves of the camellia

sinensis plant, green tea contains compounds

called fl avonoids, which help prevent certain

diseases. By drinking three cups of tea a day

you can also cut your risk of heart attack.

Green tea can also help to protect against

cancer, osteoporosis and dental caries, as well

as help people in their weight loss eff orts. Just

avoid the bottled versions.

HOT COCOAHot cocoa made from pure cocoa

nibs off ers a great sugar-free treat for

chocolate lovers. This drink has twice

the amount of antioxidants found

in red wine and two to three times

more than green tea. Don’t add sugar

or whole-fat dairy creamer to your

cocoa, as this can turn this healthy

treat into a calorie-laden one.

2

VEGETABLE JUICESMade from 100% pure

vegetables, vegetable juice

that has no added sugars

is one of the healthiest

drinks you can consume.

Although it’s recommended

to always get these kinds of

nutrients from whole foods,

juicing is a great way to

boost the bioavailability of

important micronutrients

and increase your daily

vegetable intake. Rather juice

your own vegetables than

buy products off the shelf

to ensure you know exactly

what’s inside your juice.

3

4


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and performances that were

worthy of the stage.

Over 120 athletes across 10

divisions were put through

their paces in the ¼ turns

on Friday, where they were

scrutinised from head to foot.

Later that evening athletes

had their ‘fun minute’ on stage

where they could ‘rock out’

in the theme rounds. This

year athletes were given the

freedom to choose their own

music and dazzle the audi-

ence. The new venue at the

Cape Town Convention Centre

also ensured that athletes

were treated to luxury back-

stage, which included tanning,

hair and make-up specialists,

fi tness equipment and plasma

screens so athletes could fol-

low the action on stage.

Ms Bikini winner, Michelene

Adamo was on a roll, winning

the Ladies 35+ division and

achieved a respectable second

place in the Ms Fitness divi-

sion. Natacha Rossouw was

crowned Ms Fitness with her

spectacular routine on the X

pole, which demonstrated her

strength, fl exibility and grace.

Both Michelene and Natacha

were selected to compete in

Las Vegas in November.

Even the heavy down-

pours, closed roads

and snow on Table

Mountain couldn’t keep

athletes and spectators

away from one of South Af-

rica’s biggest fi tness events.

The 2013 Mr & Ms Fitness

SA Champions event

(formerly known as the Mr

& Ms Fitness SA Pageant)

once again gave fi tness

fans an incredible show,

with the ‘Legends of Rock’

theme attracting athletes

from around the country.

With plenty of newcomers

gracing the stage, owner

and organiser of the event,

Joanne G, expressed her

excitement at the new talent

that was on show. Most of

the newcomers were fully

prepared after attending

workshops arranged by

Muscle & Majestic Fitness

Productions. A combination

of stage presentation tips and

coaching by choreographer

Michelene Adamo on posture

alignment, walk, posing and

presenting your best to the

judges helped to ensure

a high standard on the

evening. The regular athletes

also delivered physiques

PHOTOGRAPHY BY Damien Schumann Photography, www.dspgallery.com

REPORT BY Joanne Gonzalves. www.mrandmsfi tness.co.za

VENUE: CAPE TOWN CONVENTION CENTRE

DATE: 30 & 31 AUGUST 2013

Mr & Ms Fitness SA Champions

Michelene Adamo

1st Ms Bikini, 1st Ms Classic 35+,

3rd Ms Fitness

1st Beach

Boy Model Dean Harris

Beach Body Model line up

(Top 10 Bikini)

Candice van

der Merwe

Both the

seasoned

profesionals

and newcomers

dazzled the

audience.

Ms Bikini - 2nd Jody Calitz / 1st Michelene Adamo / 3rd Nastassia Jaff a


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Three husband and wife teams

battled it out for the Fitness SA

title, with Natacha and Antonie

Rossouw from Bloemfontein,

Jacque and Marie Nel from

George, and Dean and Crystal

Mason from Cape Town going

head-to-head.

The men’s Beach Body Model

division was won by experienced

competitor Dean Harris. The Mr

Physique Under 80kg line-up was

dominated by newcomer and

entertainer Damien Schechter.

Veteran competitor Dean Mason

taking home the title of Physique

Over 80kg winner. Chany Steyn

from Johannesburg was crowned

Ladies Masters 45+ champion

and Theunis Bester took the

title of Mr Classic 35+. Antonie

Rossouw captured the title of

2013 Mr Fitness winner.

Musclemania 2013 saw a

dramatic turnaround in athlete

numbers, with some coming

from as far afi eld as Ghana. Jaco

Moolman walked away with

the R5,000 cash prize off ered

by Kranking Fitness Studio and

prizes sponsored by Muscle

Dynamix. Jaco has also been

selected as a partial sponsored

athlete to compete in the pro

line-up at the Musclemania World

Championships.

RESULTS

Ms Bikini1st - Michelene Adamo2nd - Jody Calitz3rd - Nastassia Jaff a

Mr Beach Body Model1st - Dean Harris2nd - Peter Gaiser3rd - Tiaan Barnard

Mr Classic 35+1st - Theunis Bester2nd - Shaye Best3rd - Orlando Rodrigues

Ms Classic 35+1st - Michelene Adamo2nd - Yolanda Keyser3rd - Sonnette Ehlers

Ms Figure1st - Natascha Rossouw

2nd - Crystal Mason3rd - Yolanda Keyser

Physique 80kg & Under1st - Damian Schechter2nd - Antonie Rossouw3rd - Prince Majola

Ladies Masters 45+1st - Chany Steyn2nd - Lynne Hughes3rd - Michele Macfarlane

Physique Over 80kg1st - Dean Mason2nd - Bilal Amraoui3rd - Jaco Moolman

Ms Fitness1st - Natascha Rossouw2nd - Claire Schrickker3rd - Michelelene Adamo

Mr Fitness1st - Antonie Rossouw2nd - Fafa Van Den Berg3rd - Darren Booysen

MuscleMania Over 90kg1st - Bilal Amraoui2nd - Johan Bam3rd - Michael Bosman

MuscleMania 90kg & under1st - Jaco Moolman2nd - Prince Majola3rd - Ryno Cordier

MuscleMania under 75kg1st - Prem Eshwar2nd - Matthew Awood3rd - David Kaaya

MuscleMania under 65kg1st - David Kaaya

Results and spelling as supplied by event

organisers. fitness magazine takes no

responsibility for incorrect information or

misspelt names.

A new award implemented

this year was the ‘Out Of The Box’

prize. This prize was awarded to

the athlete who the organiser felt

pulled off something out-of-

the-ordinary. Shaye Best was the

recipient with his rendition of the

‘Click Click’ song and his African

Mama theme, which brought the

house down.

The Muscle & Majestic Fitness

Productions team also hosted an

exciting exhibitor’s foyer, with a

variety of interactive equipment,

supplement and pharmaceutical

companies, clothing and even

Harley Davidson motorcycles,

which brought an extra element

of rock style to the fl oor.

Spectators and fans were also

able to enjoy good food and

wine throughout, as well as a

photo sessions with some of the

athletes and X Pole dancers.

Guest Poser Shameen Adams

Ladies Classic 35+ 3rd Sonnette Ehlers

1st Michelene Adamo,2nd Yolande Keyser

Ladies 45+Michelle Macfarlene 3rd, Chany Steyn 1st, Lynn Hughes 2nd

Ms 3rd Classic Women 35+

Sonnette Ehlers

Ms Fitness

2nd Claire Schrickker

1st Natascha Rossouw

3rd Michelene Adamo

Ms Figure - Natascha Rossouw 1st,

Crystal Mason 2nd, Yolanda Keyser 3rd

3rd Ms Fitness

Michelene Adamo

1st Ms Fitness Nastacha Rossouw

Physique U/80kgTeasdale Crofton

2nd Ms FitnessClaire Schrickker

Overall WinnerJaco Moolman – Musclemania


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Documents

FitnesFs 2013-11-12.pdf