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SEPTEMBER - OCTOBER 2017 R45.00 (VAT INCL) Other countries R39.47 excl TAX Printed in South Africa

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

2016/2017 USN FACE OF FITN N

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SHREDDING STACK MORE LEAN LESS EAN MUSCLE MU USCLE. LE E FAT

BURN MORE

GET LEANER

TONE MORE

ALL-IN-ONE THERMOGENIC Maximum strength for rapid fat loss and all-day energy

ULTRA-LOW CARB DIET PROTEIN Recover faster and maintain lean muscle

L-CARNICUT LIQUID Turn fat into fuel and burn more calories

READY TO BURN

BURN MORE FAT. FASTER.

WITH SA’S NO.1 FAT BURNING CAPSULE. #BECAUSEITWORKS

8 WEEK SLIM DOWN!

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AN 8 WEEK SLIMDOWN WORKOUT TO GET YOU READY FOR SUMMER!

contents

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92 Show coverage

ALEXIA CLARK

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22 On cover

We speak to Alexia Clark, the ‘Queen of Workouts’

82 Healthy hero: \WEEJKPK

IN EVERY ISSUE EDITOR’S LETTER

6

EVENTS

10

BEAUTY BAG

12

DIGITAL NEWS

15

MY WEEK

16

GYM BAG

18

ASK THE EXPERTS

20

FITNESS NEWS

28

LIVE STRONG

48

FORM FIRST

50

SUPPLEMENT NEWS

68

NUTRITION NEWS

74

NUTRI TALK

80

ON THE COVER Alexia Clark PHOTO BY ,COGU 2CVTKEM

Caffeine is a stimulant and energy booster, making it ideal during low energy dieting.

Glucomannan ensures the feeling of fullness and satiety during bouts of intense dieting.

Cinnamon Extract works naturally to support healthy insulin function.

Green Tea Extract (EGCG) enhances mental alertness and is a powerful antioxidant.

Peppermint Leaf Extract supports the digestive tract & reduces digestive distress.

Dandelion Root Extract is a potent diuretic, assisting with water retention.

Choline Bitartrate has been proven to promote a faster rate of lipolysis.

Green Coffee Bean Extract has been shown to decrease carbohydrate digestion.

A proud brand of

EVOX ACCELER8 uses 8 unique and innovative herbal & botanical ingredients that aid in fast-tracking weight control, maximising cognitive function and redeďŹ ning your physique.

EvoxAdvancedNutrition

evoxnutrition

www.evox.co.za

editor's note

PG 56

Get connected!

I

HAVE A LOVE-HATE RELATIONSHIP WITH SOCIAL MEDIA. I love it for the power it has to connect us, and for its use as a knowledge-sharing platform. It's also an enormous source of inspiration for billions of people around the world.

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8-week summer body slim down.

Has consecutive months of comfort eating and hours spend indoors to stave off the cold taken their toll on your body?

The time has come to take action! Get ready for summer with this 8-week slim down workout!

ummer body SLIM DOWN

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tanja

life_as_tanja

PG 22

Alexia Clark ON THE COVER...

In our hyper-connected online world, influence on social media can build business empires and cultivate success for those with the right combination of attributes and a savvy approach. This is how Alexia does it.

Reviews Online Check the Editor's blog on Ć‚VPGUUOCI EQ \C HQT C TGXKGY QH VJG VJG FitBit Alta and FittBit Charge 2

P

FACE OF FITNESS

model search

Are you the next USN Face of Fitness?

R120,000 in prizes to be won, in addition to your spot on the cover of the January 2018 issue of fitness magazine!

>ĂŒ>ÂŤĂ•Â?ĂŒ ĂžÂœĂ•Ă€ V>Ă€iiĂ€ ÂˆÂ˜ĂŒÂœ ĂŒÂ…i wĂŒÂ˜iĂƒĂƒ ˆ˜`Ă•ĂƒĂŒĂ€Ăž LĂž iÂ˜ĂŒiĂ€ÂˆÂ˜} ĂŒÂ…i Óä£Ç 1- >Vi Âœv ÂˆĂŒÂ˜iĂƒĂƒ VÂœĂ›iĂ€ “œ`iÂ? Ăƒi>Ă€VÂ… VÂœÂ“ÂŤiĂŒÂˆĂŒÂˆÂœÂ˜Â°Â° Entries open 1-30 September. ĂœĂœĂœÂ°wĂŒÂ˜iĂƒĂƒÂ“>}°VÂœÂ°Ă˘>

Health & Fitness Professionals AssociationÂŽ

#STRONGWOMEN

LAETITIA DEE, Life Coach

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

LIL BIANCHI KIMBLE, Head coach & owner of OTG Athletic

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

fitness YYY ƂVPGUUOCI EQ \C EDITOR & CO-PUBLISHER Tanja Schmitz

PROOFREADING Irene Stotko

CO-PUBLISHER Andrew Carruthers MANAGING EDITOR Pedro van Gaalen DEPUTY EDITOR Werner Beukes ADMINISTRATION Leoni Needham SENIOR DESIGNERS Teya Esterhuizen Christian Nel

PHOTOGRAPHY Cindy Ellis, Soulby Jackson, James Patrick, Ben Myburgh CONTRIBUTORS & ADVISORY Laetitia Dee, Nicole Warburg, Vanessa Ascencao, Julia Lamberti, Giorgina Slotar, Cara-Lisa, Lil Bianchi

ADVERTISING SALES Andrew Carruthers andrew@maverickpublishing.co.za 011 791 3646 fitness magazine is an alternative monthly magazine distributed nationwide.

ABC Certified sales: 23,158 Period Jul - Dec 2016

fitness Magazine South Africa THE PUBLISHER

CELESTE MACINTOSH, CrossFit Competitor. Renowned CrossFit

competitor, Celeste continues to break barriers in her arena.

She trains six to seven hours a day, and aims for a top 10 w à >Ì ,i} > à Óä£n°

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

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

The Maverick Publishing Postnet suite 99, Private Bag X8 North Riding, 2162 i>` "vwVi\ ³ÓÇ ££ Ç £ ÎÈ{È >Ý\ änÈ ÈÈä {ÇÈ£ > \ v JwÌ iÃÃ >}°V °â> YYY ƂVPGUUOCI EQ \C Unit 7, Ground Floor, Boskruin View 181 Girdwood road, RandparkRidge, 2169

DISTRIBUTION & PRODUCTION

3 EASY WAYS TO SUBSCRIBE: SMS “SUB FITNESS” to 40439 with your name, contact number & postal address PHONE Call us on 011 7913646 EMAIL ÃÕLÃVÀ «Ì ÃJwÌ iÃÃ >}°V °â> with your name, contact number & postal address GEMMA OBERHOLZER, BSc (hons) Food Science and Nutrition

CARA-LISA, Wellness coach

Food scientist by trade, and a i> Ì > ` wÌ iÃà i Ì Õà >ÃÌ by choice. Gemma founded Ì i i « «wÌ iÃà LÀ> `] ëÀi>` } ÃV i Ì wV> Þ L>V i` and lifestyle-focused health >`Û Vi° J}i « «wÌ iÃÃ

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

g+

You Tube

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

No liability is assumed by The Maverick Publishing Corporation, Muscle Evolution (and M.E’s Fitness) nor any of the authors of the information provided in this publication. The Maverick Publishing Corporation cannot be held liable for any advice provided in this publication. The information published in this magazine should not be considered as medical advice, please consult a registered doctor. The Maverick Publishing Corporation shall not be liable for any unsolicited material, nor photographs or > ÕÃVÀ «ÌÃ ÃÕL ÌÌi` Ì ÕÀ «ÕL V>Ì vwVi° The Maverick Publishing Corporation reserve the À } Ì Ì Ài iVÌ > Þ >`ÛiÀÌ Ã } Ü Ì ÕÌ Ì wV>Ì ] and will not publish any editorial material nor advertising that we feel does not comply with our readership audience.

All Stock photography via www.shutterstock.com

fitness events

02 07 NEON RUN Get ready, set, glow! Jozi runners and party animals will once again light up the night with the lights and sounds of the Neon Run Johannesburg. The 5km course, which entrants can run, walk, skate or cycle, is lavishly lit with spectacular light activations >˜` ÂŤ>Ă€ĂŒÂˆVÂˆÂŤ>Â˜ĂŒĂƒ >Ă€i Ă€iĂœ>Ă€`i` >ĂŒ ĂŒÂ…i wÂ˜ÂˆĂƒÂ… line with entertainment from a variety of SA’s hottest musical acts.

DATE: 2 September 2017 VENUE: St Stithians College, Sandton Tickets are available at www.neonrun.co.za with a range of options available.

IMPI CHALLENGE This adrenalincharged event combines trail running, obstacles, mud and fun in an action-packed race that caters for athletes of all wĂŒÂ˜iĂƒĂƒ Â?iĂ›iÂ?ĂƒÂ° >VÂ… iĂ›iÂ˜ĂŒ ÂˆĂƒ `iĂƒÂˆ}˜i` ĂŒÂœ incorporate each unique venue’s natural terrain, which may include running up a hill, getting across a river or jumping into a mud pit. All events include a best dressed competition.

Impi event 3 DATE: 7 October 2017 VENUE: Jan Smuts House, Centurion, Gauteng www.impichallenge.co.za

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happening?

16 WARRIOR RACE SERIES South Africa’s largest obstacle course race series, the Toyota Warrior powered by Reebok consists of eight events in four provinces, offering three distances where athletes from different sporting disciplines can compete against one another. The event incorporates trail running with various physical challenges in the form of obstacles.

Toyota Warrior event 6 DATE: 16 September 2017 VENUE: Tierpoort, Pretoria East, Gauteng Toyota Warrior event 7 DATE: 21 October 2017 VENUE: Meerendal Wine Estate, Durbanville, Western Cape www.warrior.co.za

Image by www.zcmc.co.za

10

Image by www.zcmc.co.za

S E P T

07

NISSAN TRAILSEEKER WESTERN CAPE /Â…i “>}˜ˆwViÂ˜ĂŒ valley of Hemel & Aarde hosts the Nissan TrailSeeker Western Cape series. A diverse array of mountain biking trails are on offer, catering for all levels of riders and families.

DATE: 7 October 2017 VENUE: Sumaridge Estate Wines, Hemel & Aarde, Hermanus, Western Cape.

O

SEPTEMBER - OCTOBER ] XXX mUOFTTNBH DP [B

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COURSE DATES JOHANNESBURG 26 August Event Periodization 2 September Boxing Level 1 9 September Functional Movement Assessment 16 September Boxing Level 2 30 September Boxing Level 3 CAPE TOWN 30 September Sports Massage course 16 & 17 September Bootcamp course 4 November Strapping course 6ÂˆĂƒÂˆĂŒ ĂœĂœĂœÂ°wĂŒÂŤĂ€ÂœÂ°VÂœÂ°Ă˘> ÂœĂ€ i“>ˆÂ? wĂŒÂ˜iĂƒĂƒÂŤĂ€ÂœJwĂŒÂŤĂ€ÂœÂ°VÂœÂ°Ă˘> vÂœĂ€ LœœŽˆ˜}ĂƒÂ°

Image by Zoon Cronje www.zcmc.co.za

S E P T

#QNŝ&Ÿ &D@RÇƙ AFRICAN CHAMPS 2017 Set to be an annual competition, the African Championships provides a platform for CrossFit athletes to compete for titles and prizes. Prize money of R40,000 has been allocated to the men’s and the ladies’ categories.

DATE: 27-28 October 2017 VENUE: Sun Park, Carnival City, Brakpan, Boksburg.

Email info@africanchamps.com or connect with AfricanChamps on Facebook or @ ChampsAfrican on Twitter.

10 27 22 10 16 DISCOVERY VITALITY RUN SERIES Discovery Vitality has launched the Discovery Vitality Run Series. Designed to help people improve their health through physical activity, the series connects four iconic running events in the city of Johannesburg, namely the Old Eds, Wanderers, Randburg Harriers and Rockies road races. The events include entry level distances including 5km, 10km, and 21km options, to encourage people of all ages >˜` wĂŒÂ˜iĂƒĂƒ Â?iĂ›iÂ?Ăƒ ĂŒÂœ ĂŒ>ÂŽi ÂŤ>Ă€ĂŒÂ° Event 3: Randburg Harriers Adrienne Hersch Challenge DATE: 10 September 2017 VENUE: Randburg Sports Complex, Johannesburg. www.discovery.co.za/vitality/runseries

S E P T

S E P T

FEDHEALTH MTB CHALLENGE Mountain bikers of all ages can look forward to spectacular, well-designed mountain bike tracks, family fun >˜` “>}˜ˆwViÂ˜ĂŒ scenery.

DATE: 16-17 September 2017 VENUE: Boschendal Wine Estate, Western Cape.

Email entries@ stillwatersports. com or visit www. stillwatersports. com

07

THE BEAST OBSTACLE CHALLENGE An obstacle course race that involves trail running and climbing, crawling, and sliding across various types of obstacles that have been designed by professional obstacle course race athletes.

The Beast event 12 DATE: 7 October 2017 VENUE: The Wedge 4x4 trail, Beyers Naude Drive, Muldersdrift thebeastchallenge.co.za

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LAST MAN STANDING INDIVIDUALS Last Man Standing (LMS) is a brand for the CrossFit community, by the community.

Having grown from a single event in 2014, LMS now generates year-round activity through live events, global online events and engagement with community partners.

DATE: 22–24 September 2017 VENUE: Modder Sports Complex, Johannesburg. lms360.ne

S E P T

BIKINI AND PHYSIQUE CONTESTS

IFBB SA NATIONAL CHAMPIONSHIPS DATE: 1-3 September 2017 VENUE: The Ridge Casino, Witbank,

Mpumalanga

www.ifbbsa.com for more info, or email ifbbsapa@gmail.com IBFF NATIONAL CHAMPIONSHIPS DATE: 9 September 2017 Contact Arnie Williams on 082 410 7858 or email viperpro@iafrica.com

UNITED WE STAND United We Stand (UWS) is a weekend-long, multi-disciplined CrossFit team competition. This year the UWS event will take place over three days and will expose teams comprised of 3 men and 3 women to a range of testing workouts.

DATE: 13-15 October 2017 VENUE: Old Mutual Sports Centre, UKZN Campus, Berea, Durban. unitedwestand.co.za

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SHOW RESULTS PAGE 92

SA XTREME 2017

L ADIES

BEACHI BIKIN

IFBB GENTLE GIANT CLASSIC

Athletes who have qualified will gather to compete in the IFBB Gentle Giant Classic, an IFBB-sanctioned show and a 2018 Arnold Classic Africa qualifier. R500,000 in prize money will be on offer. Each division’s top six competitors will receive a cash prize.

DATE: 16 September 2017 VENUE: Johannesburg

LADIES BEACH BIKINI Ladies Beach Bikini U/23 up to 1.63m

Delaine Sardinha

www.ifbbsa.co.za NABBA/WFF NATIONAL CHAMPIONSHIPS DATE: 6, 7 October 2017 VENUE: Unisa Auditorium, Pretoria Contact Alet Lemmer on 079 377 4350 or email alet.lemmer@gmail.com

XXX mUOFTTNBH DP [B

11

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SKN Logic SKNprotect SPF30 with Raspberry Extract A sun protection cream that QHHGTU EGTVKĆ‚GF high broadspectrum UVA/ UVB protection and anti-ageing DGPGĆ‚VU R140 SVR Clairial Creme SPF50 Used in the treatment of dark spots and pigmentation. The serum helps erase darks spots and prevents them from reappearing.

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trainer chat

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as a competitive triathlete & fitness pro JADE NICOLE ROBERTS he multi-disciplined world of triathlon, through year following a string of wins and top performances earning her a spot at the half Ironman World Championships. -Â…i ÂˆĂƒ >Â?ĂƒÂœ > ¾Õ>Â?ˆwi` wĂŒÂ˜iĂƒĂƒ ÂŤĂ€ÂœviĂƒĂƒÂˆÂœÂ˜>Â?.

monday 04h30

TDCMšC@V

ĹźSQRC@V

friday

05h30

04h45

05h30

04h30

Functional and URGEKĆ‚E VTCKPKPI with my morning clients.

A very early start as I head to University of Johannesburg athletics stadium for a track session.

My normal routine resumes and I’m ready to hit the gym for my morning clients.

It’s another early start as my alarm goes off.

I pack my bags for the day’s training that lies ahead and rush out.

ÇSšC@V

Wake up, make my bulletproof coffee for sustained energy, along with coconut and peanut butter oats.

1h30m Wattbike session with 5 x 8-minute intervals.

05h30

Head home for a power nap and some lunch.

15km speed session with the team – my favourite workout of the week.

14h00

09h00

Arrive at Virgin Active Alice Lane to train clients.

09h30 Fuel up with an egg wrap.

11h00 Hit the road for a 1h30 run – about 18-20km.

12h30 Down a chocolate milk drink for recovery, then take a nap.

15h00

10h30

12h00

Back in the water for a 4.2km swim with my coach and teammates.

16h00 Back to work for a few evening clients. I will sip on Optimum Nutrition Amino Energy throughout the evening sessions to keep me fuelled and aid recovery.

Time for 45 minutes of core work and a 6km swim with my Trifactri teammates.

11h00 Recovery nap, followed by a prepped meal of chicken and sweet potato with hummus.

15h30 19h30

10h30 Cleat up for another 1h30m Wattbike power session.

Time for some work with afternoon and evening clients.

20h00 I’m in bed early to recover.

SEPTEMBER - OCTOBER 2017 | XXX mUOFTTNBH DP [B

05h30 Morning clients at the gym in Sandton.

10h30 13h00 Suit up for a combined swim session, which includes 4.5km of endurance and a speed set with the team.

15h00

A suffer fest treadmill session – a 1h20m interval workout.

For dinner I cook up some salmon, with spinach and basmati rice.

16

Blend up a power smoothie to boost recovery after the hard run session, then jump into the pool for a 3.5km swim.

14h00

18h00 Tonight’s dinner is sweet potato, chicken, avo and green beans.

06h00

Time for some much-needed ‘panel beating’ with a physio session and deep tissue massage at Donnelley and Herbst Biokineticists, located at Virgin Active Alice Lane.

Sponsor meeting at Garmin SA HQ.

12h00 1-hour run with 15 x hill repeats.

When I get back I immediately jump into the pool for a 3km swim set.

14h00 Time to unwind with some pampering – I like to get my hair and nails done.

19h30 Warm, relaxing epsom salt bath, and then I’m in bed early to gear up for the weekend.

05h30

Meet the team for a ride.

07h00 4-hour endurance ride in the Cradle of Humankind, followed by a 20-minute brick run with the team.

11h30 Post-ride/run breakfast. I normally order a berry health smoothie and a mushroom, bacon and cheese omelette.

sunday 06h0

A bit of a later start than normal.

07h00 Head out for a 2h30m endurance run with the team.

11h00 I refuel with an apple, beetroot and carrot juice, and an egg and bacon bowl for breakfast.

16h00

16h00 Back to work for afternoon clients.

saturda

18h00 Dinner tonight is a braai, where I have rib eye steak with baked potato and avo – fuel for the weekend training.

Time to relax a bit, with a meal out. I’ll usually have a large pizza with a glass red wine.

13h00 Time to prep!

I get my lunch and dinner meals ready for the week ahead.

16h00 Stretch session and a 3km easy recovery swim to end off the week’s training.

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19

askŲÇMšR

BEST CARDIO OPTION /M @ B@KNQHD ODQ GNSQ A@RHR MNşHMF ASQMR LNQD B@KNQHš ş@M QSMMHMF

Q I’m not a big fan of cardio, but know that I need to incorporate some to improve my general JGCNVJ CPF Ć‚VPGUU levels. What’s the best choice of cardio that’s also ĂŒÂˆÂ“i ivwVˆiÂ˜ĂŒÂś ÂœĂ€ example, is 20 Â“ÂˆÂ˜Ă•ĂŒiĂƒ Âœv Ă€Ă•Â˜Â˜ÂˆÂ˜} LiĂŒĂŒiĂ€ ĂŒÂ…>˜ {ä Â“ÂˆÂ˜Ă•ĂŒiĂƒ Âœv VĂžVÂ?ˆ˜}Âś Jennifer

In the gym context the treadmill is your best bet 20

Depending on your pace, incline and intensity, you can burn between 6001200 calories per hour when running. The only other aerobic exercise modality that comes close is cross-country skiing, owing both to the physical demands and the fact that it’s usually performed in near-zero-degree temperatures, but that’s irrelevant to this discussion.In the gym context, the treadmill is your best bet, if you are free from injury and otherwise healthy that is.

To give an indication of its effectiveness, in a study conducted at the Milwaukee VA Hospital that compared cardio exercises, users who felt that they had exercised equally strenuously on bikes and treadmills actually expended 25% more calories on the treadmill.

The main reason why the treadmill is more effective in this regard is because running is a weight-bearing exercise. On say a stepper, elliptical, rower or stationary bike, your body weight is either wholly or partially supported, which means it requires less effort.

From a health perspective, cardio improves our cardiovascular health, which can include better blood pressure, heart function, and blood yÂœĂœ ĂŒÂ…Ă€ÂœĂ•}Â… ĂŒÂ…i Ă›>ĂƒVĂ•Â?>Ă€ ĂƒĂžĂƒĂŒi“] along with improving lung function.

Cardio can also help achieve a more stable emotional state and promotes the release of feel-good hormones called endorphins. It is also worth

A

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noting that the right type, intensity and duration of cardio can also help to lose weight and burn more body fat.

Whatever your goal, it is important to know your heart rate while exercising because it indicates your effort level, and also provides information

about how close you are working to your aerobic and anaerobic thresholds (read more in the other Q&A in this section). Your heart rate is also the primary indicator of which energy system you are using to fuel your exercise – be it fat or glycogen (usually from ingested carbs).

MAIN HEART RATE ZONES /Â…i “>ˆ˜ Â…i>Ă€ĂŒ Ă€>ĂŒi Ă˘ÂœÂ˜iĂƒ “i>ĂƒĂ•Ă€i` ˆ˜ ĂŒiĂ€Â“Ăƒ Âœv “>Ă?ÂˆÂ“Ă•Â“ Â…i>Ă€ĂŒ Ă€>ĂŒi ­ , q Ă€ÂœĂ•}Â…Â?Ăž V>Â?VĂ•Â?>ĂŒi` >Ăƒ ÓÓä Â“ÂˆÂ˜Ă•Ăƒ >}iÂŽ ˆ˜VÂ?Ă•`i\

PERCENTAGE MOST SUITABLE FOR

50%-60% 60%-70% 70%-80% 80%-90% 90%-100%

WARM-UP: Suitable for performing light cardio to improve LÂ?œœ` yÂœĂœ >˜` VÂˆĂ€VĂ•Â?>ĂŒÂˆÂœÂ˜Â° ĂŒ ÂˆĂƒ ĂŒÂ…iĂ€ivÂœĂ€i ˆ`i>Â? vÂœĂ€ Ăœ>Ă€Â“ÂˆÂ˜} up and cooling down and is the base zone used to target fat stores as a primary source of energy.

GENERAL FITNESS: `i>Â? vÂœĂ€ `iĂ›iÂ?ÂœÂŤÂˆÂ˜} }i˜iĂ€>Â? wĂŒÂ˜iĂƒĂƒ and is the ideal range for using fat stores as an energy ĂƒÂœĂ•Ă€Vi] >Ăƒ v>ĂŒ ĂƒĂŒÂœĂ€iĂƒ V>˜ Li ivwVˆiÂ˜ĂŒÂ?Ăž “œLˆÂ?ÂˆĂƒi` vÂœĂ€ i˜iĂ€}Ăž at this intensity.

AEROBIC CAPACITY: Ideal for developing endurance and improving lactate thresholds. Because of the energy demands in this zone your body will rely more on carbs for energy, but around half of your energy can still be supplied from fat.

THRESHOLD TRAINING: This is your anaerobic threshold, where your body produces more lactic acid. It is only able to maintain this level for a short period of time, but this is ĂŒÂ…i LiĂƒĂŒ Ă˘ÂœÂ˜i ĂŒÂœ ˆ˜VĂ€i>Ăƒi ĂžÂœĂ•Ă€ wĂŒÂ˜iĂƒĂƒ Â?iĂ›iÂ?ĂƒÂ° RED ZONE: The upper limit of your physical capacity and should only ever be reached during HIIT for a short period of time, if at all.

Â˜ÂœĂœÂˆÂ˜} >˜` Ă•Â˜`iĂ€ĂƒĂŒ>˜`ˆ˜} ĂŒÂ…iĂƒi Ă˘ÂœÂ˜iĂƒ ĂœÂˆÂ?Â? iÂ˜ĂƒĂ•Ă€i ĂŒÂ…>ĂŒ ĂžÂœĂ• ĂœÂœĂ€ÂŽ >ĂŒ ĂŒÂ…i Ă€Âˆ}Â…ĂŒ Â?iĂ›iÂ? ĂŒÂœ >V…ˆiĂ›i ĂžÂœĂ•Ă€ }Âœ>Â?Ăƒ] >˜` ĂœÂˆÂ?Â? “>ÂŽi ĂžÂœĂ•Ă€ ĂŒĂ€>ˆ˜ˆ˜} Â“ÂœĂ€i >VVĂ•Ă€>ĂŒi°

EMBRACE THE BURN 4GD ADMDŲÇR NE JMNTHMF VNSQ K@BÇHB żQŷGNKC What exactly is lactic acid build-up in your muscles, and why does it hurt so much? Ã Ì « Ãà L i Ì «À `ÕVi iÃà À`iÀ Ì «iÀv À >Ì } Ìi à ÌÞ v À }iÀ `ÕÀ>Ì Ã¶ Puleng

Lactic acid is actually one of the most misunderstood chemical compounds produced by the human body, and our general understanding of the role it plays in exercise performance has led to a great deal of misconception about it.

Until fairly recently V Ûi Ì > i> Ì > ` wÌ iÃÃ wisdom held that lactic acid was merely an undesirable, rate-limiting by-product of exercise. In this regard, that ‘burn’ you mention was generally attributed to the accumulation of lactic acid, which was deemed to be the root cause of an athlete’s inability to continue exercising above a certain threshold.

While this explanation is not technically incorrect, the term lactic acid isn’t that accurate.

What actually happens is the accumulation of lactate and hydrogen ions, and it is the hydrogen that creates a more acidic state that results in the ‘burn’.

Therefore, a build-up of lactic acid was generally something to be avoided.

Thankfully we now know better. In fact, lactic acid – >VÌ>Ìi Ì Li Ài ëiV wV q à not undesirable and there >Ài Õ iÀ Õà Li iwÌÃ Ì Li gained from training at or above your lactate threshold (LT).

A

LACTIC THRESHOLD Basically, your LT is the point during exercise when the intensity of your effort forces your body to switch

from aerobic to anaerobic metabolism to sustain that activity. When the body switches to the anaerobic pathway to sustain energy production we start to experience a build-up of lactic acid. Above a certain point this lactate production exceeds the rate at which the body can remove it. While this point is different for everyone based on genetics, physiology and conditioning, the effects are the same – the rapid onset of muscular fatigue.

THE ROLE OF LACTATE However, rather than limit our ability to perform at our peak, lactate plays an important role in energy production in the absence of oxygen during high-intensity exercise and therefore actually helps to extend the time it takes to reach the point of muscular fatigue or failure.

During highly intense exercise, lactate is resynthesized by the liver to form more glucose during anaerobic exercise, which effectively provides working muscles with more energy.

Some of the lactate produced is also released into the blood stream and used directly as a fuel by cardiac muscle. More importantly, though, more recent research has shown that a large portion of lactate is actually metabolised in the muscle cell itself – in the mitochondria – to provide a direct fuel source for working muscles. Lactate accumulation in muscle tissue has also been shown in studies to delay fatigue through other mechanisms. As such, lactate has both a direct and indirect

FITNESS MAGAZINE reserves the right to edit any questions submitted.

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Q effect on energy production during intense exercise.

Lactate also plays a central role in the body’s adaptive response to exercise, as it stimulates a phenomenon called mitochondrial biogenesis.

This process increases the concentration of mitochondria inside muscle cells, making Þ Õ Ài ivwV i Ì >Ì i iÀ}Þ production. It is one of the most important adaptations to training for improved performance and enhanced metabolic function, which have applications in both sports performance and physique enhancement.

Lastly, lactate also helps to boost the anabolic hormonal cascade that follows intense training, which is essential to repairing muscle and building new tissue. It therefore also aids recovery.

TRAIN FOR THE BURN To answer the second part of your question, the best way to train at higher intensities for longer is to train at higher intensities for longer. Stated another way, it is a good idea to train for that burn – at or above your LT – more frequently. By actively pursuing lactic acid production and training at the right intensities, you can actually push your threshold out. This means you’ll be able to train for longer and at higher intensities before reaching the point where you start to fatigue or feel the burn. This type of exercise is commonly referred to as threshold training.

So don’t shy away from the ‘burn’. Embrace it as it has a lot to offer in terms of your performance and your physique goals.

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Social media’s ts’ ‘Queen of Workou d In our hyper-connecte e nc ue online world, infl on social media can s build business empire s es cc su te and cultiva for those with the right combination of attributes and a savvy approach.

loved THIS WE

Check out Alexia’s Instagram feed for daily workout videos.

22

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OGTKECP Ć‚VPGUU OQFGN CPF VTCKPGT #NGZKC %NCTM VJG UGNH UV[NGF n3WGGP QH 9QTMQWVUo KU QPG UWEJ example. Having built a massive social media following, predominantly through Instagram, with strong reach on Facebook and YouTube too, she has turned her popular workout videos and the images she posts of her healthful meals and shapely physique into a thriving business.

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HELPING OTHERS 6JKU 0#5/ EGTVKĆ‚GF RGTUQPCN VTCKPGT PQY CNUQ UGNNU YQTMQWV RNCPU CPF TGEKRG GDQQMU XKC JGT YGDUKVG YYY CNGZKC ENCTM EQO p*GNRKPI QVJGTU KU O[ RCUUKQP 5GGKPI VJG EJCPIGU s PQV LWUV VJG RJ[UKECN DWV CNUQ VJG GOQVKQPCN EJCPIGU s KP UQOGQPG VJTQWIJQWV VJGKT Ć‚VPGUU LQWTPG[ KU KPETGFKDNG /Â…iĂž LiVœ“i Â“ÂœĂ€i Vœ˜w`iÂ˜ĂŒ] more optimistic, healthier and stronger in all aspects of their life,â€? she explains.

Alexia says her aim is to do everything she can to teach her clients and her online followers how to live a healthier life. “My wĂŒÂ˜iĂƒĂƒ ÂŤÂ…ÂˆÂ?ÂœĂƒÂœÂŤÂ…Ăž ÂˆĂƒ ĂƒÂˆÂ“ÂŤÂ?i\ ĂƒĂŒÂˆVÂŽ ĂŒÂœ ĂŒÂ…i basics and listen to your body. However, I also try to use my creativity and industry ÂŽÂ˜ÂœĂœÂ?i`}i ĂŒÂœ ĂƒÂ…ÂœĂœ ĂŒÂ…i ĂœÂœĂ€Â?` ĂŒÂ…>ĂŒ wĂŒÂ˜iĂƒĂƒ ÂˆĂƒ so much more than just aesthetics.â€?

And this recipe seems to resonate with a growing number of women around the world – her @alexia_clark Instagram account is fast approaching the 1,000,000 followers mark.

It obviously helps that she was a marketing major at Arizona State University, and worked for a time at a digital media agency, before going after her dreams of making a career as > Â…i>Â?ĂŒÂ… >˜` wĂŒÂ˜iĂƒĂƒ ÂŤĂ€ÂœviĂƒĂƒÂˆÂœÂ˜>Â?°

CHASING HER PASSION p+oXG CNYC[U NQXGF GZGTEKUKPI CPF RNC[KPI URQTVU CPF + NQXG JGNRKPI QVJGTU q UJG GZRNCKPU 5Q YJGP DWKNFKPI C ECTGGT KP VJG OCTMGVKPI KPFWUVT[ PQ NQPIGT HWNĆ‚NNGF JGT UJG FGEKFGF VQ HQNNQY JGT RCUUKQP That’s when, in 2011, Alexia quit Â…iĂ€ Â?ÂœL] LiV>“i > ¾Õ>Â?ˆwi` ÂŤiĂ€ĂƒÂœÂ˜>Â? ĂŒĂ€>ˆ˜iĂ€] >˜` Ă•Ăƒi` Â…iĂ€ wĂŒÂ˜iĂƒĂƒ “œ`iÂ?Â?ˆ˜} as a means to get a break in the industry. It was in 2013 when she started to leverage social media to LĂ•ÂˆÂ?` Â…iĂ€ ÂŤĂ€ÂœwÂ?i] >˜` ĂŒÂœ`>Ăž ĂƒÂ…i ÂˆĂƒ œ˜i Âœv ĂŒÂ…i Â“ÂœĂƒĂŒ Ă€iVÂœ}Â˜ÂˆĂƒ>LÂ?i œ˜Â?ˆ˜i wĂŒÂ˜iĂƒĂƒ personalities.

When it comes to structuring her famous workouts, Alexia says she always tries to do something different. “I train up to six days a week and love to mix high-intensity interval training

with traditional lifting and CrossFit, but I always put my own spin on it. I use a lot of full-body movements and I never try to lift as heavy as I can. Proper form is so important.�

In terms of her approach to dieting, Alexia believes that traditional diets aren’t sustainable over the long term. “What I’ve found works best is eating the right things for your body without feeling like you’re restricting yourself.

If I feel like eating something, I do, but always in moderation. Otherwise I aim to eat vegetables at every meal, and I avoid red meat and anything processed.�

When she’s not in the gym training or creating new content, Alexia loves to spend time with her dogs – an English bulldog named Roxy and a Rhodesian ridgeback named Mack.

A 1 hour workout is 4% of your day that will change 100% of your life.

FAST FACTS Lives: Arizona, USA 9GKIJV 52.2kg *GKIJV 167.5cm $QTP 22 May, 1990 3WQVGU [QW NKXG D[ A 1 hour workout is 4% of your day that will change 100% of your life.

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Profiling the most prolific social celebrities in the local fitness market Laura Danielz IG followers: 60k @LAURADFIT .CWTC &CPKGN\ KU C NQECN OQFGN CPF 9$(( 2TQ $KMKPK CVJNGVG >Ă•Ă€> Ă€i>Â?Â?Ăž Â…>Ăƒ `œ˜i ÂˆĂŒ >Â?Â?] vĂ€ÂœÂ“ VÂœÂ“ÂŤiĂŒÂˆÂ˜} œ˜ >˜ ÂˆÂ˜ĂŒiĂ€Â˜>ĂŒÂˆÂœÂ˜>Â? 7 ĂƒĂŒ>}i >Ăƒ > ˆŽˆ˜ˆ *Ă€Âœ >˜` }Ă€>Vˆ˜} ĂŒÂ…i VÂœĂ›iĂ€Ăƒ Âœv Ă›>Ă€ÂˆÂœĂ•Ăƒ wĂŒÂ˜iĂƒĂƒ “>}>Ă˘ÂˆÂ˜iĂƒ] ĂŒÂœ ĂƒÂˆĂŒĂŒÂˆÂ˜} œ˜ ĂŒÂ…i Â?Ă•`}ˆ˜} ÂŤ>˜iÂ? >ĂŒ >˜ ÂˆÂ˜ĂŒiĂ€Â˜>ĂŒÂˆÂœÂ˜>Â? wĂŒÂ˜iĂƒĂƒ ĂƒÂ…ÂœĂœ ­/Â…i -Â…ÂœĂœÂŽ >˜` >Ă•ĂŒÂ…ÂœĂ€ÂˆÂ˜} Â…iĂ€ ÂœĂœÂ˜ i‡VœœŽLœœŽ] ĂƒÂŤiVˆ>Â?ÂˆĂƒÂˆÂ˜} ˆ˜ Â…i>Â?ĂŒÂ…Ăž] L>Â?>˜Vi` Ă€iVÂˆÂŤiĂƒ ĂƒĂ•ÂˆĂŒi` ĂŒÂœ wĂŒ ĂžÂœĂ•Ă€ `ˆiĂŒ >˜` Ăœ>ÂˆĂƒĂŒÂ?ˆ˜i° -Â…i >Â?ĂƒÂœ Ă€iÂŤĂ€iĂƒiÂ˜ĂŒĂƒ > Â˜Ă•Â“LiĂ€ Âœv LĂ€>˜`Ăƒ Â?ÂœV>Â?Â?Ăž >˜` ÂˆÂ˜ĂŒiĂ€Â˜>ĂŒÂˆÂœÂ˜>Â?Â?Ăž >Ăƒ >˜ >“L>ĂƒĂƒ>`ÂœĂ€] ˆ˜VÂ?Ă•`ˆ˜} 1- ] ÂˆĂŒ >ÀŽ L>}Ăƒ] >˜` ÂœÂœĂƒĂŒ ĂžÂ“Ăœi>À° /Â…iĂ€iÂżĂƒ ˜œ `ÂœĂ•LĂŒ ĂŒÂ…>ĂŒ >Ă•Ă€> ÂˆĂƒ œ˜i Âœv -ÂœĂ•ĂŒÂ… Ć‚vĂ€ÂˆV>Â˝Ăƒ Â“ÂœĂƒĂŒ ˆ˜yĂ•iÂ˜ĂŒÂˆ>Â? wĂŒÂ˜iĂƒĂƒ ÂŤiĂ€ĂƒÂœÂ˜>Â?ÂˆĂŒÂˆiĂƒ] >˜` ÂˆĂŒ ÂˆĂƒ i>ĂƒĂž ĂŒÂœ Ăƒii ĂœÂ…ĂžÂ° -Â…i ĂƒÂŤi˜`Ăƒ > Â?ÂœĂŒ Âœv ĂŒÂˆÂ“i VĂ€i>ĂŒÂˆÂ˜} ¾Õ>Â?ÂˆĂŒĂž VÂœÂ˜ĂŒiÂ˜ĂŒ vÂœĂ€ Â…iĂ€ v>Â˜Ăƒ >˜` vÂœÂ?Â?ÂœĂœiĂ€Ăƒ\ VÂœÂ˜ĂŒiÂ˜ĂŒ

TIP: Content should always be useful and valuable. Before posting something, ask yourself: will this help my fans/ followers/audience?

What message am I portraying and what am I giving them? ĂŒÂ…>ĂŒ ÂˆĂƒ Ă•ĂƒivĂ•Â?] Ă€iÂ?>ĂŒ>LÂ?i >˜` Âœv iĂ?ĂŒĂ€i“iÂ?Ăž }œœ` ¾Õ>Â?ÂˆĂŒĂžÂ° -Â…i ĂƒÂ…>Ă€iĂƒ Ă•ĂƒivĂ•Â? ˆ˜vÂœ Â?ˆŽi Ă€iVÂˆÂŤiĂƒ] iĂ?iĂ€VÂˆĂƒiĂƒ >˜` Â…i>Â?ĂŒÂ… ĂŒÂˆÂŤĂƒ ĂŒÂ…>ĂŒ her fans and followers can ÂˆÂ“ÂŤÂ?i“iÂ˜ĂŒ ˆ˜ ĂŒÂ…iÂˆĂ€ ÂœĂœÂ˜ Â?ÂˆĂ›iĂƒÂ° -Â…i Ă•ĂƒiĂƒ ĂƒiĂ›iĂ€>Â? ÂŤÂ?>ĂŒvÂœĂ€Â“Ăƒ ĂŒÂœ i˜}>}i ĂœÂˆĂŒÂ… Â…iĂ€ >Ă•`ˆi˜Vi œ˜ > ÂŤiĂ€ĂƒÂœÂ˜>Â? Â?iĂ›iÂ?] >˜` ĂŒÂ…>ĂŒ ĂƒÂ…ÂœĂœĂƒ ĂŒÂ…i“ ĂŒÂ…>ĂŒ ĂƒÂ…i Ă›>Â?Ă•iĂƒ ĂŒÂ…i“] ĂœÂ…ÂˆVÂ… ÂˆĂƒ ĂœÂ…>ĂŒ `Ă€ÂˆĂ›iĂƒ Â?ÂœĂž>Â?ĂŒĂžÂ° >Ă•Ă€>Â˝Ăƒ Ă€iVÂˆÂŤi vÂœĂ€ ĂƒÂœVˆ>Â? ĂœÂœĂ€ÂŽĂƒ\ -Â…i ĂƒÂŤi˜`Ăƒ ĂŒÂˆÂ“i VĂ€i>ĂŒÂˆÂ˜} >˜` ĂƒiĂ€Ă›ÂˆÂ˜} ¾Õ>Â?ÂˆĂŒĂž VÂœÂ˜ĂŒiÂ˜ĂŒ ĂŒÂ…>ĂŒ ÂˆĂƒ Ă•ĂƒivĂ•Â? >˜` Ă€iÂ?>ĂŒ>LÂ?i ĂŒÂœ Â…iĂ€ >Ă•`ˆi˜Vi] >˜` ĂƒÂ…i i˜}>}iĂƒ ĂœÂˆĂŒÂ… ĂŒÂ… ĂŒÂ…i“ Ă€i}Ă•Â?>Ă€Â?Ăž] œ˜ ĂƒiĂ›iĂ€>Â? ÂŤ ÂŤÂ?>ĂŒvÂœĂ€Â“ĂƒÂ° 7ÂˆĂŒÂ… ĂŒÂ…>ĂŒ >ÂŤÂŤĂ€Âœ>VÂ…] ĂžÂœĂ• V>Â˜Â˝ĂŒ }Âœ Ăœ ĂœĂ€ÂœÂ˜}t

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Nonhle Ndala IG followers: 259.6k @NONHLENDALA %GNGDTKV[ Ć‚VPGUU VTCKPGT Ć‚VOQO GPVTGRTGPGWT CPF DWUKPGUU YQOCP 0QPJNG 0FCNC KU PQ UVTCPIGT VQ VJG RWDNKE She Â?>Ă•Â˜VÂ…i` Â…iĂ€ wĂŒÂ˜iĂƒĂƒ V>Ă€iiĂ€ >vĂŒiĂ€ ÂŤĂ€iĂƒiÂ˜ĂŒÂˆÂ˜} ÂœÂœĂŒV>“ â>Â˜ĂƒÂˆ] >˜` ĂƒÂ…i Â…>Ăƒ Lii˜ `iĂŒiĂ€Â“ÂˆÂ˜i` ĂŒÂœ ÂˆÂ˜ĂƒÂŤÂˆĂ€i >˜` i`Ă•V>ĂŒi ÂœĂŒÂ…iĂ€Ăƒ >LÂœĂ•ĂŒ Â…i>Â?ĂŒÂ…Ăž Â?ÂˆĂ›ÂˆÂ˜} iĂ›iĂ€ ĂƒÂˆÂ˜Vi° -Â…i ÂŤĂ€Âˆ`iĂƒ Â…iĂ€ĂƒiÂ?v œ˜ Â?œœŽˆ˜} >vĂŒiĂ€ Â…iĂ€ Â…i>Â?ĂŒÂ… >˜` ĂƒÂ…i Ă€i}Ă•Â?>Ă€Â?Ăž ĂƒÂ…>Ă€iĂƒ Â…iĂ€ wĂŒÂ˜iĂƒĂƒ >`Ă›ÂˆVi >˜` ˆ˜vÂœ œ˜ Â…iĂ€ ĂƒÂœVˆ>Â? “i`ˆ> VÂ…>˜˜iÂ?ĂƒÂ° œ˜…Â?iÂ˝Ăƒ Ă•Â˜ÂˆÂľĂ•i >˜}Â?i ÂˆĂƒ w˜`ˆ˜} >˜` ĂƒÂ…>Ă€ÂˆÂ˜} ĂœÂˆĂŒÂ… Â…iĂ€ Ă“xä]äää³ vÂœÂ?Â?ÂœĂœiĂ€Ăƒ ÂˆÂ˜Â˜ÂœĂ›>ĂŒÂˆĂ›i Ăœ>ĂžĂƒ ĂŒÂœ iĂ?iĂ€VÂˆĂƒi] i>ĂŒ Â…i>Â?ĂŒÂ…ÂˆÂ?Ăž >˜` ÂŽiiÂŤ wĂŒ ÂœĂ•ĂŒĂƒÂˆ`i Âœv }ޓ° /Â…i Ă›>Â?Ă•i >˜` `iÂŤĂŒÂ… Âœv ĂŒÂ…i Ăœiˆ}Â…ĂŒÂ‡Â?ÂœĂƒĂƒ >˜` wĂŒÂ˜iĂƒĂƒ >`Ă›ÂˆVi ĂƒÂ…i ĂƒÂ…>Ă€iĂƒ ĂœÂˆĂŒÂ… Â…iĂ€ >Ă•`ˆi˜Vi ÂˆĂƒ ĂœÂ…>ĂŒ “>ÂŽiĂƒ Â…iĂ€ ĂƒÂœ ˆ˜yĂ•iÂ˜ĂŒÂˆ>Â?] ˆ˜ >``ÂˆĂŒÂˆÂœÂ˜ ĂŒÂœ Â…iĂ€ Ă€i>V…°

TIP: Find your niche/ angle. What makes you different? Finding and focusing on that will help you grow your following and influence.

Hlubi Mboya y Arnold

Nkateko ‘Takkies’ Maswasganye

/Ü ÌÌiÀ v ÜiÀÃ\ 107K IG followers: 41.5k "*.7$+/$1;#

IG followers: 83.2k @TAKKIES7 0MCVGMQ /CUYCUICP[G DGVVGT MPQYP CU 6CMMKGU KU C XKDTCPV [QWPI 5QWVJ #HTKECP ƂVPGUU GPVTGRTGPGWT VTCKPGT EJQTGQITCRJGT CPF VJG ETGCVQT QH VJG VJG 4QEMKPIPJGGNU &CPEG 9QTMQWV } >Ì iÀ à V > i` > «>}iÃ] Ì¿Ã i>ÃÞ Ì Ãii ÕÃÌ Ü Þ Ã i¿Ã à yÕi Ì > - ÕÌ ƂvÀ V>° , V } ii à à > `> Vi L>Ãi` Ü À ÕÌ] «iÀv À i` ii Ãt Ì¿Ã i « ÜiÀ }] vÕ ] > ` Ì LÕÀ à v>Ì v>ÃÌ° Ü `iÀ à > Þ Ü i >Ài Û } Ìt ià `ià /> iý vÕ , V } ii Ã Ü À ÕÌÃ] à i vÌi à >Àià vÕ Ü À ÕÌ `i>Ã] `> Vi Û `i à > ` Û }Ã Ì >Ì Ã« Ài Ü i >VÀ ÃÃ Ì i V Õ ÌÀÞ > ` Ì >Ì ii« iÀ v ÜiÀà i }>}i` > ` V } L>V v À Ài° /> ià >à v Õ ` iÀ Ì } q à i à >ÀiÃ Ü >Ì Ã i à «>Ãà >Ìi >L ÕÌ] à i à Ài> ] à i à Ài >Ì>L i] > ` à i½Ã À V } Ì°

TIP: Don’t fake it. Your followers will quickly pick up on your intentions. Keep it real with your followers – share your triumphs and your struggles.

Show them you are real because that is when they find you relatable and will keep coming back to your profiles.

Candice Bodington IG followers: 26k "%#0&+$1&

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TIP: Find your look. Surprisingly, the aesthetics of your profiles are important. Find a look for your content, whether it’s a certain filter or a featured colour in your photos, it makes a big difference and shows your followers that a lot of thought and effort goes into your content.

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socialmedia Jenadine Havenga IG followers: 75k ",'0#&+0'*#8'0)# /Ü ÌÌiÀ v ÜiÀÃ\ 10.3k @JENADINE 9KVJ QXGT HQNNQYGTU QP +PUVCITCO CNQPG ,GPCFKPG *CXGPIC KU PQ UVTCPIGT VQ VJG ƂVPGUU KPFWUVT[ KP 5QWVJ #HTKEC CPF KPVGTPCVKQPCNN[ - i à > ÃÕVViÃÃvÕ >Ì iÌi] > L>ÃÃ>` À] V ÛiÀ `i ] LÕà iÃÃ Ü iÀ > ` ëi> iÀ° i >` i à > à > wÌ > ` à i > ià iÀ iÃÃ>}i ÛiÀÞ V i>À\ à V> }Ài>Ì] Li wÌ > ` i> Ì Þ] > ` >vÌiÀ Ì i À v> iÃ Ì t - i à >Àià > Ì v v >L ÕÌ i> Ì ] wÌ iÃÃ] Üi } Ì Ãà > ` L> > V } Li } > Ì iÀ Ü Ì ÀÕ } > LÕà iÃà > ` >V iÛ } Þ ÕÀ wÌ iÃà } > Ã] > ` Ü i - ÕÌ ƂvÀ V> v Ü iÀ v À Ì Ãi Ài>à ð - i ë Àià iÀ v ÜiÀÃ Ì w ` L> > Vi > ` } >vÌiÀ Ì i À } > Ã] Ì Þ LÞ Ã Ü } Ì i Ì >Ì Ì¿Ã « Ãà L i] LÕÌ > à LÞ vviÀ } Û> Õ>L i >`Û Vi iÝ>VÌ Þ Ü Ì ` Ì°

,GPCFKPG KPURKTGU JGT HQNNQYGTU VQ ƂPF DCNCPEG and go after their goals, not only by showing them that it’s possible, but also by offering valuable advice on exactly how to do it.

TIP: Andene shares her triumphs and struggles when it comes to balancing fitness and business, and this makes her relatable.

Andene Horne IG followers: 26.1k "*'#.6*;)+4.A9+6*A#A59''66116* %TGCVKPI C UWEEGUUHWN JGCNVJ CPF ƂVPGUU DWUKPGUU KU DGEQOKPI OQTG CPF OQTG FKHƂEWNV DGECWUG VJG OCTMGV KU UQ UCVWTCVGF CPF EQORGVKVKXG / >Ì «À Ûi` Ì Li V > i }i v À Ƃ `i i À i] Ì Õ} ] LiÌÌiÀ Ü >Ã Ì i } À L ÃÃ Li ` Ì i i> Ì Þ À Ü Ì > -ÜiiÌ / Ì LÀ> `° - i >Ã > >}i` Ì « Ã Ì iÀÃi v > ` iÀ LÕÃ iÃÃ «iÀviVÌ Þ Ì i `ÕÃÌÀÞ° - i >Ã V>«ÌÕÀi` Ì i >ÌÌi Ì v L Ì Ì i wÌ iÃÃ `ÕÃÌÀÞ > ` Ì i }i iÀ> «ÕL V Ü Ì iÀ i> Ì Þ À «À `ÕVÌÃ] i i> Ì Þ «À Ìi L> Ã q i> Ì Þ] ÞiÌ `i V ÕÃ > `

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CARTILAGE CARE M

any people don’t understand how the cartilage in their joints enables their bodies to function day to day, especially when exercising. It’s important to understand its role in keeping your body moving, and how cartilage damage can cause pain.

Cartilage acts as a shock absorber for the body and is constituted of a tough and ĆƒGZKDNG OCVGTKCN &GURKVG KVU OCMG WR it can be damaged and in some cases can degenerate with age, leading to KPĆƒCOOCVKQP RCKP CPF UVKHHPGUU #MCUJ Beecum, brand manager for OsteoEze, QHHGTU VKRU VQ MGGR ECTVKNCIG KP VKR VQR shape: A moderate exercise regimen slows FQYP VJG FGIGPGTCVKXG RTQEGUU #XQKF RNCEKPI GZEGUUKXG UVTGUU QP LQKPVU VJQWIJ A well-balanced diet rich in calcium CPF XKVCOKP & NKOKVU DQPG NQUU CPF reduces the risk of fractures occurring ENQUG VQ VJG LQKPV YJKEJ ECP TGUWNV KP KPĆƒCOOCVKQP CPF FCOCIG A healthy weight decreases the COQWPV QH UVTGUU RNCEGF QP LQKPVU which reduces damage.

A joint support supplement like OsteoEze Gold contains active ingredients that can help UWRRQTV LQKPV ECTVKNCIG and curb degeneration – an underlying cause of OCP[ LQKPV RTQDNGOU Warming-up before exercise loosens LQKPVU CPF KPETGCUGU DNQQF ĆƒQY VQ OWUENGU reducing the risk of KPLWT[

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body

135

MILLION

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Stronger, smarter...

the number of people globally who are affected by musculoskeletal injuries.

/Â…i w˜`ˆ˜}Ăƒ Âœv > ˜iĂœ ÂˆÂ˜Â˜ÂˆĂƒÂ… ĂƒĂŒĂ•`Ăž] ĂœÂ…ÂˆVÂ… ĂœiĂ€i ÂŤĂ•LÂ?ÂˆĂƒÂ…i` ˆ˜ Ă•Ă€ÂœÂŤi>˜

#STRONGWOMEN Just one 30-minute bout of exercise makes women feel stronger (and thinner), according to a new University of British Columbia study.

We recommend more, though!

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SEPTEMBER - OCTOBER 2017 | XXX mUOFTTNBH DP [B

iĂ€Âˆ>ĂŒĂ€ÂˆV i`ˆVˆ˜i] ĂƒÂ…ÂœĂœ ĂŒÂ…>ĂŒ i˜…>˜Vi` Â“Ă•ĂƒVÂ?i ĂƒĂŒĂ€i˜}ĂŒÂ… ÂˆĂƒ >ĂƒĂƒÂœVˆ>ĂŒi` ĂœÂˆĂŒÂ… LiĂŒĂŒiĂ€ VÂœ}Â˜ÂˆĂŒÂˆĂ›i vĂ•Â˜VĂŒÂˆÂœÂ˜ ˆ˜ >}iˆ˜} “i˜ >˜` ĂœÂœÂ“i˜°

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Collagen proteins are the building blocks of cartilage, tendons, bones, muscles, blood vessels and the skin.

Age and poor lifestyle habits such as high sugar consumption, smoking and excessive sun exposure all lower collagen levels, making replenishment important, especially for injury prevention and avoiding osteoarthritis later in life. Pro Collagen is ideal for supplementing reduced collagen production to ensure a healthy, active lifestyle.

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trainingMNÇDAŚJ

COMMON HEAD POSITIONS: • Looking upwards: iiÂŤÂˆÂ˜} ĂžÂœĂ•Ă€ iĂžiĂƒ wĂ?i` >ĂŒ the join between the facing wall and ceiling. • Straight ahead: Looking at ĂŒÂ…i Ă€iyiVĂŒÂˆÂœÂ˜ Âœv ĂžÂœĂ•Ă€ iĂžiĂƒ in the mirror facing you. • Downward: Looking at the intersection between the yÂœÂœĂ€ >˜` ĂŒÂ…i v>Vˆ˜} Ăœ>Â?Â?°

BY Werner Beukes and Pedro van Gaalen

WHERE ’S YOUR HEAD AT? The perfect squat is about more than just your hips and feet

quat heavy and squat QHVGP 6JCVoU C UWTG ƂTG approach to achieving the legs and butt you’re after, but it can also fast track injury if you fail to squat with proper form and technique.

While we often discuss the correct biomechanics for the hip hinge, along with foot position and how your knees should track your toes, very seldom is the important subject of head position addressed.

There are three options you’re likely to hear in the gym. These include the “eyes to the sky� approach, keeping your gaze straight ahead, or looking down.

S

But which is correct?

DOWN AND OUT According to a study published in the Journal of Strength and Conditioning Research using the front barbell squat (D.V. Donnelly et al. 2006), a downward head position produced an 8% greater forward bend at the hips and a

30

Ă“ÂŻ }Ă€i>ĂŒiĂ€ vÂœĂ€Ăœ>Ă€` yiĂ?ˆœ˜ Âœv ĂŒÂ…i spine.

The researchers found that this contributed to a greater stress load on the lower back and vertebral disks. Bending the lower back forward, which tends to happen when your head is cast forward, can also lead to spinal disc injuries.

UP, UP AND AWAY An upward-looking head position, on the other hand, led to a loss of balance in the study. In other tests, the headup position was also found to iĂ?ĂŒi˜` ĂŒÂ…i ĂŒÂ…ÂœĂ€>VˆV ĂƒÂŤÂˆÂ˜i >˜` increased compressive forces along the entire spine.

The eyes-to-the-sky position can also compromise the posterior chain muscles that add stability to the normal structure of the spine. What’s worse is ĂŒÂ…>ĂŒ ĂŒÂ…i …ލiĂ€iĂ?ĂŒiÂ˜ĂƒÂˆÂœÂ˜ Âœv ĂŒÂ…i neck synonymous with this head position can impinge nerves and >Ă€ĂŒiĂ€ÂˆiĂƒ ĂŒÂ…>ĂŒ iĂ?ÂˆĂŒ ĂŒÂ…i Ă›iĂ€ĂŒiLĂ€>i]

SEPTEMBER - OCTOBER ] XXX mUOFTTNBH DP [B

which can cause damage, or cause numbness, tingling, or pain, or even blackouts due to a lack of blood to the brain.

NEUTRAL IS BEST The best head position, according to the Donnelly study and many other industry iĂ?ÂŤiĂ€ĂŒĂƒ] ÂˆĂƒ “>ÂˆÂ˜ĂŒ>ˆ˜ˆ˜} > Â?iĂ›iÂ? head position. In their study conclusion, the researchers recommended that weight lifters should watch themselves in the mirror while performing squats.

This forward-looking head position ensures that your neck and spine remain in alignment throughout the lift. This is termed a neutral head position and greatly reduces the stress on the cervical spine during

the squat, as well as other compound lifts like deadlifts, lunges and step-ups.

The neutral head position also allows the chest to stay upright and the trapezius muscles to remain under the bar, which enhances whole-body biomechanics.

ACHIEVING A NEUTRAL HEAD POSITION To achieve and maintain a neutral head position, stand in an upright position with your gaze cast forward, then drive your chin directly backwards towards your spine. This will create a slight downward gaze with your eyes, but your neck and spine should remain in alignment.

This forward-looking head position ensures that your neck and spine remain in alignment throughout the lift.

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beginner’sguide

BECO

A comprehensive beginner’s guide to getting started in your favourite sport

Every pro athlete starte e out as a no icce b t the rig approaa h t t ainin i g n in technique development, theyy soon mas r t ir c aft f an rose e t e top p of th he r game This beginner’s gui e wililll help you ge et star in y urr spo of oiic , uri y u alll th es n y ur u w t s ing succ .

OBSTACLE COURSE RACING bstacle course racing (OCR) has become hugely popular as it combines running (or walking) with challenging obstacles in the form of monkey bars, rope climbs, swings, wall climbs, mud pits, tunnels, river crossings and platform plunges into icy water, among many others. For those at the back of the pack, this is often a lot of dirty fun...

However, it is still a series of physical challenges as you need the ability to run between obstacles, the endurance to run and work over an extended period of time, and still have the strength to climb up, over, on, under, or through some of the most draining obstacles that sadistic race organisers can think up. The trick to being as prepared as possible requires some general >˜` Â˜ÂœÂ˜Â‡ĂƒÂŤiVˆwV vĂ•Â˜VĂŒÂˆÂœÂ˜>Â? wĂŒÂ˜iĂƒĂƒ] ˆ˜ >``ÂˆĂŒÂˆÂœÂ˜ ĂŒÂœ …ˆ}Â…Â?Ăž ĂƒÂŤiVˆwV wĂŒÂ˜iĂƒĂƒ VÂœÂ“ÂŤÂœÂ˜iÂ˜ĂŒĂƒ ĂƒĂ•VÂ… >Ăƒ Ă€Ă•Â˜Â˜ÂˆÂ˜} wĂŒÂ˜iĂƒĂƒ >˜` ĂŒÂ…i strength needed to climb.

O

32

STEP 1: &GXGNQR C UQNKF Ć‚VPGUU DCUG YKVJ C HGY NQPI TWPU CPF UQOG KPVGTXCN VTCKPKPI Carina Marx, an elite OCR athlete and Team Jeep South Africa member, says the cardio element of your training will form a great foundation for all your other ĂŒĂ€>ˆ˜ˆ˜}] LiV>Ă•Ăƒi ĂŒÂ…i wĂŒĂŒiĂ€ ĂžÂœĂ• >Ă€i] ĂŒÂ…i more you can push yourself, and the better the results!

STEP 2: /WNVKRNG 9CTTKQT 1%4 EJCORKQP CPF 750 (CEG QH (KVPGUU Ć‚PCNKUV *CPPGMG &CPPJCWUGT advises that you then combine running with one or two climbing and/or pulling exercises and one or two strength development exercises during each session. “Perform them as intervals, circuits or Tabatas, keeping rest to a minimum between stations,â€? suggests Hanneke. “This structure best mimics conditions in obstacle course racing, as you’re constantly changing between activities on the course, >˜` ĂžÂœĂ•Ă€ ĂŒĂ€>ˆ˜ˆ˜} ĂƒÂ…ÂœĂ•Â?` Ă€iyiVĂŒ ĂŒÂ…>ĂŒÂ° Intervals and circuits are the best way to combine strength and endurance exercises to get you ready for whatever race organisers throw at you.â€?

SEPTEMBER - OCTOBER 2017 | XXX mUOFTTNBH DP [B

STEP 3: *CPPGMG CFFU VJCV FGXGNQRKPI ITKR UVTGPIVJ KU CPQVJGT GUUGPVKCN GNGOGPV QH VTCKPKPI VQ GPUWTG [QWoTG CDNG VQ RWNN [QWTUGNH WR JCPI HTQO CPF ENKOD WR QDUVCENGU She recommends performing these combined workouts – cardio, strength and grip training – 3 to 4 times a week. “Do that and you’ll soon be moving up from a Warrior Rookie to a BlackOps elite athlete.�

Bonus tip:

Carina adds that one of the most important, yet often most neglected aspects of OCR training, is adequate rest. “You need to sleep at least seven hours a night to recover adequately.

Recovery can also consist of active rest, like yoga or Pilates, or an easy swim – anything that makes you feel well rested.�

MOUNTAIN BIKING GHQTG [QW JGCF QHH QP [QWT ƂTUV ride it’s important to get yourself properly kitted out. There is nothing worse than spending thousands of rands on a new mountain bike and GSWKROGPV QPN[ VQ ƂPF QWV VJCV [QWT PGY investment is not adequate for the type of riding you plan on doing.

STEP 1: Visit a reputable specialist cycling store. The staff will be able to help with advice on buying the best bike for your preferred type of riding, be it enduro, marathon riding, trails or downhill. They can also offer advice on the best accessories and parts to ensure an enjoyable experience from the start.

STEP 2: Get assessed for a proper bike set-up. Specialist stores will have the necessary equipment to check your body measurements and biomechanics, and Vœ˜w}Ă•Ă€i ĂžÂœĂ•Ă€ ˜iĂœ LˆŽi >ÂŤÂŤĂ€ÂœÂŤĂ€Âˆ>ĂŒiÂ?Þ° STEP 3: ,QKP C E[ENKPI ENWD Ć‚PF C ITQWR of more experienced riders, or attend one of the many mountain biking clinics available countrywide. This will give you access to relevant and pertinent information from the start, from a group of experienced and like-minded people and experts.

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64'#& 5-+..5 %.+0+%5 Tread skills clinics offer a comprehensive series of practical, educational modules designed to teach you how to enhance comfort, ÂˆÂ“ÂŤĂ€ÂœĂ›i VÂœÂ˜ĂŒĂ€ÂœÂ? >˜` }>ˆ˜ Vœ˜w`i˜Vi when riding or racing your mountain bike. Includes beginner, intermediate 1, intermediate 2 and advanced modules.

Clinics are held in Gauteng, Cape Town and KwaZulu-Natal. Visit treadskills.co.za for more info or to book.

4+&' .+-' # )+4.

Ride Like a Girl wants to get more ladies on bikes because they love mountain biking and how good it makes them feel. Ride Like a Girl clinics do more than merely teach MTB skills – they empower women to be more.

You don’t have to buy the perfect bike to start riding, nor do you have to be in ‘good enough’ shape to get on a bike. All you need to do is start. Ride slowly. Take a breath. Enjoy it. Celebrate it. Be proud that you are more today than you were yesterday. Visit RideLikeAGirl.co.za or email info@ridelikeagirl.co.za.

Top tips to improve your riding:

2TQVGEV [QWTUGNH Everyone falls at some stage, but the correct protective equipment and learning how to fall can minimise the risk of serious injury. )GV EQOHQTVCDNG Before you hit the trails, get accustomed to handling your bike on a y>ĂŒ] ĂƒÂ“ÂœÂœĂŒÂ… ĂƒĂ•Ă€v>Vi° *Ă€>VĂŒÂˆĂƒi VÂ?ÂˆÂŤÂŤÂˆÂ˜} ˆ˜ >˜` out of your pedals so that you can execute this with ease.

3 )GV VJG DCUKEU FQYP Learn the basic move of lifting your front wheel and putting it back down safely. Start by lifting your vĂ€ÂœÂ˜ĂŒ ĂœÂ…iiÂ? œ˜ > y>ĂŒ ĂƒĂ•Ă€v>Vi wĂ€ĂƒĂŒ] LivÂœĂ€i progressing. *GCF WR G[GU HQTYCTF By constantly looking ahead you’ll avoid trouble or the need for emergency braking. Alternate between looking just in front of you and further up the track to check your line and spot hazards.

2NCP CJGCF Once you’ve spotted a hazard, deal with it as early as possible by either changing your line or planning the appropriate move for when you get there.

Brake or steer early and smoothly rather than

leaving it to the last minute to avoid a fall or panic. #UUWOG VJG RQUKVKQP Your riding position can mean the difference between staying upright or eating dirt. Always approach an obstacle in the ‘standing’ position with your pedals level and your strongest foot forward for more manoeuvrability and quicker response times. /CKPVCKP VGPUKQP CPF VTCEVKQP Shift your weight to the back tyre to maintain wheel traction. Tension on the chain lets you manoeuvre out of a stalled position or will drive you forward when you pedal. $GEQOG C DTCMKPI GZRGTV Harsh braking results in a loss of control. Rather, apply the brakes in a smooth manner (progressive braking) and brake when travelling in a straight line, rather than with the front wheel turned. If a wheel skids under braking, release the brake then re-apply with a little less pressure, or brake less with the front brake as the trail gets loose.

Harsh braking results in a loss of control. Rather, apply the brakes in a smooth manner (progressive braking) and brake when travelling in a straight line, rather than with the front wheel turned.

�

beginner’sguide

RUNNING SHOE OPTIONS

RUNNING

1. Puma Speed Ignite NetFit Wn R2 899 2. adidas UltraBoost X collection

ccording to Kathleen Mc Quaide-Little, a sports scientist at the Sports Science Institute of SA (SSISA), running offers CP COC\KPI TCPIG QH DGPGĆ‚VU from improved health and Ć‚VPGUU UVTGUU TGNKGH CPF CPZKGV[ management, to increased vigour and effective weight management. This makes it one of the most popular sporting disciplines in the world. “It’s also a wonderful way of meeting other like-minded, healthconscious individuals who love the outdoors,â€? she adds.

STEP 1: Visit a physio or biokineticist for an assessment to identify any underlying biomechanical issues or weaknesses that may be made worse by running. If >Â˜Ăž >Ă€i ˆ`iÂ˜ĂŒÂˆwi`] ÂˆĂŒÂ˝Ăƒ >`Ă›ÂˆĂƒ>LÂ?i to complete a rehabilitation programme before engaging in

A

any form of running. “It’s also advisable to visit your GP before starting, especially if you’ve been living an inactive or sedentary lifestyle, you are/were a smoker, have a family history of heart disease, or have high cholesterol or high blood pressure,� adds Kathleen.

STEP 2: Establish a solid foundation that promotes optimal running form by ensuring you have the required ĆƒGZKDKNKV[ CPF OQDKNKV[ KP addition to adequate core and glute strength. As little as 10 minutes a day of core and glute strength exercises and a variety of mobility drills, particularly those that target the feet, ankles, knees and hips, will help to reduce your chances of injury.

STEP 3: Select the correct running shoes. Whenever possible, and where old injuries or biomechanical issues don’t

R2 799 preclude you, opt for neutral shoes with normal cushioning 3. Nik ke A ir Zoo Z m Pegasus 3 Nike Air Zoom 34 R (avoid motion control stability shoes if possible) with a low heel-to-toe drop. Choose a quality brand and get expert 2 advice when selecting the brand and model. Biokineticists and podiatrists are your best bet 3 for this advice. Don’t just rely of each session, until you are able on shop assistants who have to run non-stop for the entire a rudimentary understanding of session. “On rest days, cross-train human biomechanics. (swimming/stationary cycling), but STEP 4: Kathleen suggests give your body adequate recovery Ć‚PFKPI C HTKGPF RCTVPGT ITQWR time and include one or two rest or running club to train with. days each week,â€? adds Kathleen. “Start with a walk-run strategy, Continue with your mobility work heading out at least three times on a daily basis, and add sportper week, with a day’s break ĂƒÂŤiVˆwV ĂƒĂŒĂ€i˜}ĂŒÂ… ĂŒĂ€>ˆ˜ˆ˜} œ˜Vi ÂœĂ€ between each session.

Start every session with a brisk 5-10 twice a week to strengthen the minute walk and complete it with a muscles involved in running. wĂ›i Â“ÂˆÂ˜Ă•ĂŒi VœœÂ?‡`ÂœĂœÂ˜ Ăœ>Â?Ž° Ă›iÀÞ week, gradually increase the running component

As little as 10 minutes a day of core and glute strength exercises... will help reduce your risk of injury.

“

Other equipment you might need includes: • Comfortable running socks. • Running shorts or tights and a T-shirt or vest. You might want to try running tops made from wicking fabrics so that they don’t become water-logged when you sweat profusely. • A stopwatch. This is particularly useful when training alone. • A waterproof running top. An inexpensive brightly coloured, but breathable waterproof top will be available at most sports stores. • # TGĆƒGEVQT DGNV is essential if you plan to run at dawn, dusk or at night. • A GPS-enabled running watch and heart rate monitor to ĂŒĂ€>VÂŽ ĂžÂœĂ•Ă€ ÂŤĂ€Âœ}Ă€iĂƒĂƒ >˜` wĂŒÂ˜iĂƒĂƒ Â?iĂ›iÂ?ĂƒÂ°

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You need to enjoy being in the pool, on the bike and on the road, because if you don’t you will never have the drive to achieve your goals.

TRIATHLON laire Horner is a top elite triathlete and a coach at My Training Day (mytrainingday.com). She explains that training for a multi-discipline sport such as triathlon requires hours and hours of dedicated training, no matter what distance you choose to compete in. “The best advice I can therefore give to someone starting out is to ensure they’re getting into the sport because they really want to. You need to enjoy being in the pool, on the bike and on the road, because if you don’t you will never have the drive to achieve your goals.�

STEP 1: Invest in the best equipment you can afford. “Equipment, especially running shoes, can make or break a triathlete,� says Claire. “Don’t cut corners on the quality of your equipment. Rather buy the best you can afford. Bikes and cycling gear and accessories make up the largest cost component of the sport, and triathlon bikes and equipment are generally more expensive than standard cycling gear. However, if you can afford it, get a specialised triathlon bike.

The aerodynamic design and

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equipment, such as deepsectioned rims or disc wheels can make an enormous difference to your times.�

STEP 2: Find a group of like-minded athletes to start training with. “Many coaches will say that because triathlons are an individual sport you should do most of your training on your own. However, I feel the support offered by training with a group really helps athletes with motivation and pulls them through the hard days, which can be plentiful in this sport,� adds Claire.

STEP 3: (KPF C SWCNKĆ‚GF EQCEJ who can assist with training, technique and equipment choices. “Periodised training is imperative in a sport with such high training loads,â€? continues Claire. She adds that ‘weekend warrior’ triathletes need a coach to ensure that the little time they have available for training during the week and on weekends is maximised.

STEP 4: Improve your technique. According to Claire, technique is vital for competent swimming.

ing requires the g ocus on technique and is normally the discipline that takes the longest time to improve.� She advises that beginners start with pool swims, and progress to open water swims as race day approaches.

In terms of running, a combination for running and walking in the conditioning phase of training is ideal. “Start with two minutes of running and a one-minute walk interval, then progressively increase the running component until you are comfortable,� suggests Claire. However, don’t just stick to road work. Claire advises that beginners eventually include track work, in addition to other forms of pacing and speed work, as well as endurance and strength training.

In terms of cycling, time in the saddle is key, especially for Ironman distances. “And don’t leave out the hill work,� she suggests. If you have a triathlon bike, train on it often to get accustomed to the aerodynamic riding position.

Xterra beginner tips: Natia van Heerden is a former springbok gymnast who switched to triathlon and promptly won the u/25 Xterra World Championship title in 2014. She is currently training towards qualifying for the Ironman World Championships in Kona, Hawaii.

5JG CFXKUGU VJCV Ć‚TUV VKOGTU VCMG KV UNQY “Don’t expect to perform on your wĂ€ĂƒĂŒ Ă€>Vi° ĂŒ Ă•ĂƒĂ•>Â?Â?Ăž }iĂŒĂƒ iĂ?ĂŒĂ€i“iÂ?Ăž Â…ÂœĂŒ `Ă•Ă€ÂˆÂ˜} >˜ 8ĂŒiÀÀ> iĂ›iÂ˜ĂŒÂ° /CMG UWTG VJCV [QW UVC[ J[FTCVGF DGHQTG CPF FWTKPI VJG TCEG Start at the back if you are nervous about the swim. Take it easy, keep your breathing steady and just enjoy the atmosphere! Get onto your mountain bike and ride as many trails as possible, and also try to get at least four sessions of running in per week. The run course is usually very hot, technical and often underestimated. It gets stressful out there on the bike. People are going to charge up to you from behind, calling out ‘track’ or ‘move’. 5VC[ ECNO CPF NGV VJGO MPQY VJCV [QWoNN OQXG CU UQQP CU VJGTGoU C ICR q

STEP 5: Train hard, recov hard. “My athletes will neve a long run and a long ride o same day, even those with a fulltime job and limited training time.

Recovery is very important, so make sure you cycle your training days accordingly,� says Claire.

STEP 6: Don’t neglect transitions. “When competing in the shorter distances it’s important to get quick transitions down. Use training days to work on your various transitions on a regular basis,� advises Claire.

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K E E 8SuW mmer Body IT’S TIME TO TAKE ACTION!

SLIM DOWN IN THE NEXT 8 WEEKS SOMETHING AMAZING WILL START TO TAKE SHAPE... YOUR BODY!

WORKOUT STRUCTURE DAY 1:

Superset circuit

DAY 2:

Kettlebell circuit

DAY 3:

Calorie-crushing bodyweight HIT metcon

DAY 4:

Dumbbell complex

MAKING PROGRESS The key to keep progressing towards your goal over the next 8 weeks is to constantly keep challenging your body and forcing it to adapt to the stress you’re imposing on it.

38

By increasing the stimulus every second week, be it with greater volume or more weight, we continue to stress the muscles in a manner that will deliver continued progress during the programme.

SEPTEMBER - OCTOBER 2017 | XXX mUOFTTNBH DP [B

to guide Check the progression tab in each workout ess. progr g makin keep to how on you

DAY 1

3SODQRDÇ BHQBSŸR HOW TO DO IT %QORNGVG VJG TGSWKTGF TGRU QH VJG ƂTUV GZGTEKUG KP VJG UWRGTUGV VJGP OQXG KOOGFKCVGN[ VQ VJG PGZV GZGTEKUG 4GUV QPN[ QPEG DQVJ GZGTEKUGU KP VJG UWRGTUGV JCXG DGGP EQORNGVGF 4GUV WR VQ OKPWVG CPF TGRGCV VJG UWRGTUGV HQT VJG TGSWKTGF COQWPV QH UGVU

THE MOVES Superset 1: $CPFGF USWCVU ETCD YCNMU Superset 2: 2WUJ RTGUU DGPV QXGT TGXGTUG Ćƒ[GU Superset 3: &GCFNKHVU FGĆ‚EKV UVKHH NGIIGF FGCFNKHV Superset 4: %CDNG EWTNU ECDNG QXGTJGCF GZVGPUKQPU

PROGRESSIONS WEEKS 1 & 2: 8 REPS PER EXERCISE. 3 SETS

WEEKS 3 & 4: 10 REPS PER EXERCISE. 3 SETS

WEEKS 5 & 6: 12 REPS PER EXERCISE. 3 SETS

Form tip:

Push out your knees to resist the tension of the band. Ensure that your knees do not collapse inward during the squat.

Form tip:

SUPERSET 1

Look straight ahead, and keep your torso as upright as possible, with you lower back slightly arched.

BANDED SQUATS

CRAB WALK

The Move: Stand upright with a looped

The Move:

band positioned just above your knees.

Position your feet hip-width apart, ensuring slight tension is created on the band. Engage your core and bend your knees slightly. Hinge >ĂŒ ĂŒÂ…i Â…ÂˆÂŤĂƒ] yiĂ? ĂžÂœĂ•Ă€ Ž˜iiĂƒ >˜` `Ă€ÂœÂŤ ĂžÂœĂ•Ă€ }Â?Ă•ĂŒiĂƒ `ÂœĂœÂ˜ ĂŒÂœ ĂŒÂ…i yÂœÂœĂ€Â° ,iĂŒĂ•Ă€Â˜ ĂŒÂœ ĂŒÂ…i Ă•ÂŤĂ€Âˆ}Â…ĂŒ ÂŤÂœĂƒÂˆĂŒÂˆÂœÂ˜ LĂž iĂ?ĂŒi˜`ˆ˜} ĂžÂœĂ•Ă€ Â…ÂˆÂŤĂƒ >˜` Ž˜iiĂƒÂ°

With the looped band positioned just above your knees and your feet shoulder-width apart with tension on the band, drop into a half squat with bent knees and hips pushed back. Take a step to the side with one leg while remaining in the half squat position. When your leading foot lands, bring the ÂœĂŒÂ…iĂ€ Â?i} ˆ˜ ĂœÂ…ÂˆÂ?i “>ÂˆÂ˜ĂŒ>ˆ˜ˆ˜} ĂŒiÂ˜ĂƒÂˆÂœÂ˜ œ˜ ĂŒÂ…i L>˜`° ,iÂŤi>ĂŒ vÂœĂ€ ĂŒÂ…i required steps on one side before performing the move on the other side to return back to the starting position.

WEEKS 7 & 8: 15 REPS PER EXERCISE. 3 SETS

DAY 1

p

SUPERSET 2

iiÂŤ ĂžÂœĂ•Ă€ L>VÂŽ y>ĂŒ >˜` >Ăƒ VÂ?ÂœĂƒi ĂŒÂœ horizontal as possible.

A

B

A

B

V

V

PUSH PRESS

BEN NT-OVER REVERSE FLYES

The Move: Hold dumbbells in either hand at the front of your

The MMove: With dumbbells in each hand, bend

shoulders. Dip down slightly, then rise back up, pressing the `ՓLLiÂ?Â?Ăƒ Ă•ÂŤ >Ăƒ ĂžÂœĂ• `Âœ ĂƒÂœ Ă•Â˜ĂŒÂˆÂ? ĂžÂœĂ•Ă€ >Ă€Â“Ăƒ >Ă€i vĂ•Â?Â?Ăž iĂ?ĂŒi˜`i` overhead. Lower the dumbbells back down and repeat.

your knees and bend over at the hips. ,>ÂˆĂƒi your upper arms to the side, until your elbows are at shoulder height.

SUPERSET 3

F

p

Keep your torso as upright as possible, maintaining the arch in your back and a braced core throughout the movement.

DEADLIFTS i

The Move: Grip the bar with an overhand

grip, with hands just wider than shoulderwidth apart. Sit your hips down and back.

Your shoulders should be directly above the L>Ă€ >˜` ĂŒÂ…i L>Ă€ >}>ÂˆÂ˜ĂƒĂŒ ĂžÂœĂ•Ă€ ĂƒÂ…ÂˆÂ˜ĂƒÂ° ,ÂˆĂƒi Ă•ÂŤ LĂž iĂ?ĂŒi˜`ˆ˜} ĂžÂœĂ•Ă€ Â…ÂˆÂŤĂƒ >˜` Ž˜iiĂƒÂ° ÂœÂ˜ĂŒĂ€>VĂŒ your glutes as you rise up, keeping the bar close to your legs. Finish with your hips locked out. Sit your hips back and bend your knees to return to the starting position.

DEFICIT STIFF-LEGGED ii DEADLIFT

The Move: Stand on a step, with a slight

bend in your knees, holding a barbell. ÂœĂœiĂ€ ĂŒÂ…i Ăœiˆ}Â…ĂŒ `ÂœĂœÂ˜ ĂŒÂœ ĂŒÂ…i yÂœÂœĂ€ LĂž bending at your waist. Lower the weight as low as you can while maintaining the slight bend in your knees. Contract your glutes forcefully to return to the starting position and repeat.

B A

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SEPTEMBER - OCTOBER 2017 | XXX mUOFTTNBH DP [B

A B

Summer slim-down supplement plan

SUPERSET 4

What: WHEY PROTEIN When: On waking and after training

B

A

CABLE CURLS

Supplement tip:

The Move:e Att

Split your daily whey dose (normally two scoops) – have one scoop when you wake up and another after training.

h the rope attachment to the low pulley. With your elbows at your sides, curl ĂŒÂ…i Ă€ÂœÂŤi Ă•ÂŤ Ă•Â˜ĂŒÂˆÂ? ĂžÂœĂ•Ă€ vÂœĂ€i>Ă€Â“Ăƒ >Ă€i Ă›iĂ€ĂŒÂˆV>Â?° Ă?ĂŒi˜` your arms and repeat for the required reps.

CABLE OVERHEAD EXTENSIONS

The Move: Stand facing away from

a low pulley with the cable behind your neck, holding a rope attachment with a neutral grip. Position your iÂ?LÂœĂœĂƒ >LÂœĂ›i ĂžÂœĂ•Ă€ Â…i>`° Ă?ĂŒi˜` ĂžÂœĂ•Ă€ elbows overhead until your arms are ĂƒĂŒĂ€>ˆ}Â…ĂŒÂ° Â?iĂ? ĂžÂœĂ•Ă€ iÂ?LÂœĂœĂƒ ĂŒÂœ Â?ÂœĂœiĂ€ ĂŒÂ…i forearms down again.

p

Allow the cable to pull back the arms while maintaining control.

What: THERMOGENIC FAT BURNER When: Before morning cardio Why: Typically contain ingredients that boost thermogenesis (the production of body heat), increase activity levels due to hyperactivity, reduce appetite and boost fat metabolism for energy production.

What: MULTIVITAMIN, MINERAL COMPLEX AND ESSENTIAL FATTY ACIDS (EFAS) When: After breakfast What: FAT LOSS COMPLEX - L-carnitine, chromium picolinate and hydroxycitric acid (HCA) When: Before afternoon weight training What: CONJUGATED LINOLEIC ACID (CLA) When: After dinner Why: Improves fat loss and body composition, as it inhibits the lipoprotein lipase enzyme, which plays an integral role in the storage of body fat. As a result fatty acids tend to be diverted to muscle cells, where they are preferentially burnt for fuel.

A

B

XXX mUOFTTNBH DP [B

41

+DŽKDADKK BHQBSŸ HOW TO DO IT Complete the required reps of GCEJ GZGTEKUG QP DQVJ UKFGU YKVJ PQ TGUV DGVYGGP UGVU That is 1 circuit. 4GUV WR VQ UGEQPFU DGVYGGP EKTEWKVU

THE MOVES Exercise 1: 5KPING CTO QXGTCJGCF TGXGTUG NWPIG Exercise 2: 1PG CTO UYKPIU Exercise 3: 9KPFOKNNU Exercise 4: -GVVNGDGNN UPCVEJ CPF RTGUU

PROGRESSIONS To advance your results, make the following weekly changes: WEEKS 5 & 6: 15 REPS PER SIDE, PER EXERCISE. COMPLETE 4 ROUNDS OF THE CIRCUIT.

WEEKS 3 & 4: 15 REPS PER SIDE, PER EXERCISE. COMPLETE 3 ROUNDS OF THE CIRCUIT.

WEEKS 7 & 8: 15 REPS PER SIDE, PER EXERCISE. COMPLETE 5 ROUNDS OF THE CIRCUIT.

EXERCISE 1

WEEKS 1 & 2: 12 REPS PER SIDE, PER EXERCISE. COMPLETE 3 ROUNDS OF THE CIRCUIT.

42

SINGLE-ARM OVERHEAD REVERSE LUNGE

The Move: Hold a kettlebell in

one hand. Clean it up into an extended overhead position.

Brace your core as you take a step back with the leg on the same ĂƒÂˆ`i° Â?iĂ? ĂŒÂ…i Ž˜ii >˜` Â…ÂˆÂŤ Âœv ĂŒÂ…i leading leg to drop down into a Â?Ă•Â˜}i° Ă?ĂŒi˜` ĂŒÂ…i Â…ÂˆÂŤ >˜` Ž˜ii of your loaded leg to return to the upright position, bringing the ĂŒĂ€>ˆÂ?ˆ˜} Â?i} L>VÂŽ Ս° ,iÂŤi>ĂŒ ĂŒÂ…i movement on other side.

SEPTEMBER - OCTOBER 2017 | XXX mUOFTTNBH DP [B

EXERCISE 4

EXERCISE 2 A

B

KETTLEBELL SNATCH AND PRESS

The Move:

Stand holding a kettlebell in one hand, with your feet placed shoulder-width apart and your toes pointing slightly outward. Position the ÂŽiĂŒĂŒÂ?iLiÂ?Â? œ˜ ĂŒÂ…i yÂœÂœĂ€ LiĂŒĂœii˜ ĂžÂœĂ•Ă€ viiĂŒÂ° Squat down and grasp the handle, keeping your arm straight and your shoulder over the ‘bell. Pull the ‘bell Ă•ÂŤ LĂž iĂ?ĂŒi˜`ˆ˜} ĂžÂœĂ•Ă€ hips and knees. As you do so, shrug your shoulder and pull the ‘bell up with your arm.

As it rises up, allow it to rotate around your hand. ‘Catch’ the ‘bell at shoulder height as you dip into a semi ĂƒÂľĂ•>ĂŒÂ° Ă?ĂŒi˜` ÂˆÂ˜ĂŒÂœ > standing position as you press the ‘bell overhead. ,iĂŒĂ•Ă€Â˜ to the starting position and repeat.

A

ONE-ARM SWINGS

The Move: Hold the kettlebell on the handle with one hand. Swing the kettlebell up by

driving through your hips to generate the power for the swing phase. Swing the kettlebell up to chest height, until your arm is parallel to the ground. Allow the kettlebell to fall between your Â?i}Ăƒ LivÂœĂ€i iĂ?iVĂ•ĂŒÂˆÂ˜} ĂŒÂ…i Â…ÂˆÂŤ iĂ?ĂŒiÂ˜ĂƒÂˆÂœÂ˜ ĂŒÂœ Ă€iÂŤi>ĂŒ ĂŒÂ…i Â“ÂœĂ›i“iÂ˜ĂŒÂ° ,iÂŤi>ĂŒ ĂœÂˆĂŒÂ… ĂŒÂ…i ÂœĂŒÂ…iĂ€ >À“°

EXERCISE 3

Form tip:

Keep your eyes on the kettlebell as you perform the side bend.

WINDMILLS

The Move: Clean and

B

press a kettlebell overhead, rotating your wrist as you do so that your palm faces forward and the ‘bell rests on the back of your hand.

Keep the arm holding the ‘bell locked out as you push your glutes out on the same side and bend at the hip.

Continue to lean over slowly until you V>˜ ĂŒÂœĂ•VÂ… ĂŒÂ…i yÂœÂœĂ€ with your free hand. ,iĂ›iĂ€Ăƒi ĂŒÂ…i Â“ÂœĂŒÂˆÂœÂ˜ back to the starting position and repeat.

C

A

B

UOFTTNBH DP [B

43

DAY 3

HOW TO DO IT %QORNGVG VJG TGSWKTGF TGRU GXGT[ OKPWVG QP VJG OKPWVG '/1/ 1PEG EQORNGVG TGUV HQT VJG TGOCKPFGT QH VJG OKPWVG %QPVKPWG HQT OKPWVGU RGT UVCVKQP

THE MOVES

STATION 1

#@KNQHD BQSRGHMF ANCVTDHFGÇ ()4

STATION 1: 2N[Q EQORNGZ LWOR USWCV LWOR NWPIGU VWEM LWOR

A

STATION 2: 2WUJ WR VQ 6 TQVCVKQPU STATION 3: 5KV WR VQ JKR VJTWUV STATION 4: $GCT ETCYN YCNM QWV STATION 5: 2NCPM JQR QWVU TWPPGTU

PROGRESSIONS WEEKS 1 & 2: 10 REPS EMOM WEEKS 3 & 4: 12 REPS EMOM

WEEKS 5 & 6: 15 REPS EMOM WEEKS 7 & 8: 20 REPS EMOM.

B

PLYO COMPLEX: JUMP SQUAT + JUMP LUNGES + TUCK JUMP

The Move: A. Squat down. *Ă•ĂƒÂ… ĂžÂœĂ•Ă€ >Ă€Â“Ăƒ `ÂœĂœÂ˜ ĂŒÂœĂœ>Ă€`Ăƒ ĂŒÂ…i yÂœÂœĂ€ ĂŒÂœ ÂˆÂ˜ÂˆĂŒÂˆ>ĂŒi

the jumping motion. Jump straight up, keeping your spine, hips and knees in a straight line. Land back into a squat position. B. Immediately jump back into the air and move your legs into a split squat position. Land in a deep lunge. Jump upwards and quickly switch the position of your feet in mid-air to land in a deep lunge, leading with the opposite leg. After lunging on both sides, return to a standing position. C. Drop down into a semi-squat, before iĂ?ÂŤÂ?Âœ`ˆ˜} Ă•ÂŤĂœ>Ă€` >Ăƒ …ˆ}Â… >Ăƒ ĂžÂœĂ• V>˜° Ć‚Ăƒ ĂžÂœĂ•Ă€ viiĂŒ Â?i>Ă›i ĂŒÂ…i yÂœÂœĂ€] Ă€>ÂˆĂƒi ĂžÂœĂ•Ă€ knees up and tuck them into your torso. Land softly on bent knees and repeat the movement sequence.

C

STATION 2

p

Keep your abs and core braced, and maintain alignment with the head and neck

A

C

PUSH-UP TO T-ROTATIONS

The Move: Drop down into a straight-arm plank position. Â?iĂ? ĂžÂœĂ•Ă€

elbows and lower your torso down to the ground to perform a push-up.

B. Ă?ĂŒi˜` ĂžÂœĂ•Ă€ iÂ?LÂœĂœĂƒ ĂŒÂœ Ă€iĂŒĂ•Ă€Â˜ vĂ€ÂœÂ“ ĂŒÂ…i ĂƒĂŒ>Ă€ĂŒÂˆÂ˜} ÂŤÂœĂƒÂˆĂŒÂˆÂœÂ˜Â° Ć‚Ăƒ ĂžÂœĂ• Ă€ÂˆĂƒi up, shift your weight onto one straightened arm as you lift the other arm and rotate your torso outwards. C. ,ÂœĂŒ>ĂŒi Ă•Â˜ĂŒÂˆÂ? ĂžÂœĂ•Ă€ >À“ ÂˆĂƒ vĂ•Â?Â?Ăž iĂ?ĂŒi˜`i` and pointing directly upwards. Lower it back down, perform another push-up, then repeat the T-rotation on the other side.

B

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SEPTEMBER - OCTOBER 2017 | XXX mUOFTTNBH DP [B

The Move: Lay on your back, with

[QWT HGGV ĆƒCV QP VJG ĆƒQQT ,>ÂˆĂƒi ĂžÂœĂ•Ă€ torso as high as possible by bending at the waist and hips. Try to reach a near Ă•ÂŤĂ€Âˆ}Â…ĂŒ ÂŤÂœĂƒĂŒĂ•Ă€i° ,iĂŒĂ•Ă€Â˜ ĂŒÂœ ĂŒÂ…i ĂƒĂŒ>Ă€ĂŒÂˆÂ˜} position, ensuring that the back of your shoulders make contact with the ground or mat. Drive through your feet and engage your glutes to drive your hips up to perform a hip thrust. Drop your hips back down and repeat.

STATION 3

SIT-UP TO HIP THRUST

5 Steps to clean up your winter diet

2. Avoid hidden calories.

3. Control portions.

Don’t add sugar to anything, and avoid sweetened foodstuffs.

Butter, cream, sauces and other indulgent ingredients in common winter recipes add additional calories to every meal. Also, ditch processed foods which contain unhealthy fats.

Count your calories to ensure you create a slight `iwVÂˆĂŒ ˆ˜ your diet, while burning additional calories during training.

4. Consider carbs.

Switch starchy carbs to more wLĂ€ÂœĂ•Ăƒ ÂœĂ€ Â?i>vĂž veg options.

5. Manipulate your macros.

Be strategic when you choose to eat most of your carbs.

After training is the ideal time. Before really intense sessions is another ideal time for an energy boost.

STATION 4

A

1. Cut out all added sugar.

B

A

BEAR CRAWL WITH WALK-OUT

The Move:

Drop onto all fours with your hands directly under your shoulders. Lift your hips and rise up onto your feet. Move one leg forward, then the other towards your arms. Take two ‘bear crawl’ steps per side. When your knees are close to your elbows, walk your hands out until you are ˆ˜ ĂŒÂ…i iĂ?ĂŒi˜`i` ÂŤÂœĂƒÂˆĂŒÂˆÂœÂ˜ œ˜Vi >}>ˆ˜ >˜` Ă€iÂŤi>ĂŒ the movement sequence.

STATION 5

C

B

PLANK HOP-OUTS TO RUNNERS

The Move: From an extended plank position with your

feet positioned hip-width apart, hop your legs out to the side into a wide stance. Hop them back in to the starting

A

B

position, then perform 5 knee drives with each leg, thrusting your knees forward under your body in an alternating fashion to complete the runners.

C

XXX mUOFTTNBH DP [B

45

DAY 4

$SLAADKK BNLOKDUš HOW TO DO IT

THE MOVES EXERCISE 1: -KPI MQPIU EXERCISE 2: (TQPV NQCFGF IQQF OQTPKPI YKVJ DGPV QXGT FWODDGNN TQYU

Fo m tip

EXERCISE 1

2GTHQTO CU OCP[ TGRU CU RQUUKDNG

#/4#2 KP VJG VKOG CNNQECVGF HQT GCEJ GZGTEKUG %QORNGVG CNN GZGTEKUGU VJCV OCMGU WR TQWPF

Drive through your entire foot to ensure you don’t fall forward – your feet should remain y>ĂŒ œ˜ ĂŒÂ…i yÂœÂœĂ€

C

EXERCISE 3: 2WNN EQORNGZ s UWOQ FGCFNKHV WRTKIJV TQY FWODDGNN EWTNU EXERCISE 4: 5KPING CTO FWODDGNN UPCVEJ

B

PROGRESSIONS

KING KONGS

WEEKS 1 & 2: AMRAP 20 SECONDS SECONDS REST PER EXERCISE. COMPLETE 4 ROUNDS

WEEKS 5 & 6: AMRAP 40 SECONDS SECONDS REST PER EXERCISE. COMPLETE 5 ROUNDS

WEEKS 3 & 4: AMRAP 30 SECONDS SECONDS REST PER EXERCISE. COMPLETE 4 ROUNDS

WEEKS 7 & 8: AMRAP 50 SECONDS SECONDS REST PER EXERCISE. COMPLETE 5 ROUNDS

he Movee: Place dumbbells between your legs, which should be wider

than shoulder-width apart. Bend your knees, lowering yourself to the yœœ ÂœĂ€ Ă•Â˜ĂŒÂˆÂ? ĂžÂœĂ•Ă€ ĂŒÂ…Âˆ}Â…Ăƒ >Ă€i ÂŤ>Ă€>Â?Â?iÂ? ĂŒÂœ ĂŒÂ…i }Ă€ÂœĂ•Â˜`° Ă€>L ĂŒÂ…i `ՓLLiÂ?Â?Ăƒ using a neutral grip, with both arms positioned inside your knees. From a stabilissed, deep squat position, deadlift the dumbbells by straightening your legs and driving your hips upwards. In the upright position, curl the weightss up to your shoulders in a hammer curl movement, maintaining a neutral grip. At the top of the movement, press the weights up overhead to complete a dumbbell press. Lower the dumbbells back down to the starting position and repeat for the required reps.

A

FRONT-LOADED GOOD MORNING WITH BENT-OVER DUMBBELL ROWS

The Move: Stand upright holding dumbbells in

*AMRAP = AS MANY REPS AS POSSIBLE

EXERCISE 2

either hand. Pull the dumbbells up and in to your chest, into the front-loaded position. With your feet hip-width apart, with a slight bend in your knees, hinge forward at the hips, keeping your legs in the same position. Stop when your upper body ÂˆĂƒ Â?Ă•ĂƒĂŒ >LÂœĂ›i ÂŤ>Ă€>Â?Â?iÂ? ĂŒÂœ ĂŒÂ…i yÂœÂœĂ€Â° ˜ ĂŒÂ…i LiÂ˜ĂŒÂ‡ÂœĂ›iĂ€ position, lower the dumbbells down so

that they hang directly below you with your arms ÂŤiÀi˜`ˆVĂ•Â?>Ă€ ĂŒÂœ ĂŒÂ…i yÂœÂœĂ€Â° ,ÂœĂœ ĂŒÂ…i `ՓLLiÂ?Â?Ăƒ up to your upper rib cage, keeping your elbows close to your body. Lower the dumbbells back down to the starting position, then return them to the front-loaded position at chest level. Engage ĂžÂœĂ•Ă€ }Â?Ă•ĂŒiĂƒ >˜` Â…>““ˆiĂƒ ĂŒÂœ iĂ?ĂŒi˜` ĂžÂœĂ•Ă€ Â…ÂˆÂŤĂƒ >˜` return to the starting position. That’s one rep.

V

&/2Ensure that your head and neck remain in a neutral position.

A

46

B

SEPTEMBER - OCTOBER 2017 | XXX mUOFTTNBH DP [B

C

D

The Move: 5GV WR YKVJ VJG FWODDGNNU RNCEGF QP VJG ĆƒQQT DGVYGGP [QWT NGIU YKVJ [QWT

feet wider than hip-width apart and toes pointing out. Squat down by bending your knees >˜` ÂŤĂ•ĂƒÂ…ÂˆÂ˜} L>VÂŽ ĂžÂœĂ•Ă€ Â…ÂˆÂŤĂƒÂ° Ă€>ĂƒÂŤ > `ՓLLiÂ?Â? ˆ˜ iÂˆĂŒÂ…iĂ€ Â…>˜`° Ă€ÂˆĂ›i Ă•ÂŤ ĂŒÂ…Ă€ÂœĂ•}Â… ĂžÂœĂ•Ă€ viiĂŒ >˜` iĂ?ĂŒi˜` ĂžÂœĂ•Ă€ Ž˜iiĂƒ >˜` Â…ÂˆÂŤĂƒ ĂŒÂœ Ă€ÂˆĂƒi Ս° Ć‚Ăƒ ĂžÂœĂ• `Âœ ĂƒÂœ] ÂŤĂ•Â?Â? ĂŒÂ…i `ՓLLiÂ?Â?Ăƒ Ă•ÂŤ ĂŒÂœ ĂžÂœĂ•Ă€ V…ˆ˜] keeping your elbows above your wrists. Lower the dumbbells down. Perform a double-arm Âœ ĂŒÂ…i iĂ?ĂŒi˜`i` ÂŤÂœĂƒÂˆĂŒÂˆÂœÂ˜Â° Ă€ÂœÂŤ ÂˆÂ˜ĂŒÂœ >Â˜ÂœĂŒÂ…iĂ€ `i>`Â?ˆvĂŒ >˜` `ՓLLiÂ?Â? VĂ•Ă€Â?] ĂŒÂ…i˜ Ă€iĂŒĂ•Ă€Â˜ ĂžÂœĂ•Ă€ >Ă€Â“Ăƒ ĂŒÂœ repeat the movement sequence.

SINGLE-ARM DUMBBELL SNATCH

EXERCISE 4

EXERCISE 3

PULL COMPLEX: SUMO DEADLIFT + UPRIGHT ROW + DUMBBELL CURLS

The Move:

Stand with a dumbbell in one hand. Dip down, dropping the dumbbell between your legs. Pull the dumbbell up >˜` ÂœĂ›iÀ…i>` LĂž iĂ?ĂŒi˜`ˆ˜} ĂžÂœĂ•Ă€ Â…ÂˆÂŤĂƒ >˜` knees forcefully. ‘Catch’ the dumbbell at arms length overhead in a semi-squat position. Lower the dumbbell back down, switch hands and repeat the movement with the other arm.

V

A

A

B

B

Keep your core engaged throughout the movement.

C

D

C

TNBH DP [B

47 7

live strong

S&C work not only changed me physically, but the mental strength I’ve gained has been transformative.

HOW STRENGTH TRAINING CHANGED MY LIFE Off the Grid (OTG) Athletic is an institution, not only in the North Coast town of Umhlanga Rocks where it’s located, but throughout South Africa, where it is highly respected in the strength & conditioning (S&C) community. Lil is the founder and driving force behind the brand and is, I’m sure you know by now, a staunch CFXQECVG QH VJG DGPGƂVU of strength training for women, whatever their goals my be. But instead of merely taking her word for it, we asked OTG clients to give us their perspective on how S&C changed their lives – ed.

Traci-Lee Zima “I’ve always had big shoulders and a broad back from years of swimming at school.

My fear of lifting heavy was that my back and shoulders would get bigger and I’d become ‘butch’ (again). After numerous chats with Lil, I decided to trust her and trust the system! ˆvĂŒÂˆÂ˜} Â…i>ÛÞ Ăœiˆ}Â…ĂŒĂƒ `iwÂ˜ÂˆĂŒiÂ?Ăž changed my body, but for the better, along with my mind >˜` “Þ Vœ˜w`i˜Vi° ˆÂ? >˜` Â…iĂ€ female athletes are walking examples that lifting heavy won’t make you big! I have no doubt that strength training is the best way forward.

The only regret I have is that I didn’t start sooner.

Arenea Becker “I’m a powerlifter who comes from a competitive Figure background. I started training Ă•Â˜`iĂ€ ˆÂ?Â˝Ăƒ }Ă•Âˆ`>˜Vi wĂ›i Ăži>Ă€Ăƒ ago. I had a relatively good w}Ă•Ă€i ĂœÂˆĂŒÂ… >Ă›iĂ€>}i ĂƒĂŒĂ€i˜}ĂŒÂ…] LĂ•ĂŒ under Lil’s guidance I’ve elevated my power-to-weight ratio while “>ÂˆÂ˜ĂŒ>ˆ˜ˆ˜} “Þ w}Ă•Ă€i] ĂœÂ…ÂˆVÂ… ÂˆĂƒ important to me. Training for strength improved my physique tenfold. I took a whole new package to the competitive stage following a transformation that’s been nothing short of phenomenal – I placed second at WFF World Champs in 2015 and I’m currently preparing for Powerlifting World Champs in September, after taking gold and breaking a world record in my weight category at Nationals.

Louise Van Niekerk LIVE STRONG, By Lil Bianchi Kimble, head coach & owner of OTG Athletic.

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

48

I’ve been with Lil and OTG since 2015. Two years down the line my body has completely transformed, and I feel stronger, both physically and mentally.

SEPTEMBER - OCTOBER 2017 | XXX mUOFTTNBH DP [B

Jo Hill “I’ve always been active, but never had the EQPĆ‚FGPEG VQ participate in team sports.

Then I found Lil, and strength training. S&C work not only changed me physically, but the mental strength I’ve gained has been transformative. Lil was someone who I saw as having ‘the perfect physique’, along with an exemplary attitude towards training, and undeniable strength. I contacted her in the hopes that she could help me get the ‘toned’ look I wanted. I expected her to tell me to start each morning with fasted cardio and end each day with a long run, but she didn’t.

She introduced me to weights – heavy weights; weights I’d never have thought I could lift.

She pushed me to do push-ups – not girly push-ups, but proper push-ups. She introduced me to compound lifts: the squat, deadlift and bench press, and they’ve made all the difference.

formŲQRÇ

TWO-ARM OVERHEAD

be spot on...

KETTLEBELL SQUAT We love squat variations!

They keep our training fresh and interesting, without having to skip out on the most effective exercise we can do in the gym. In this way we keep making gains, while also challenging our bodies and minds to master new moves.

-@RÇDQ ĹźD RHMFKD @QL NÉDQGD@C RPS@Ç ADENQD @Ĺ˝DLOÇHMF ĹźD CNSAKD @QL ÉDQRHNM WHAT IT WORKS +ORTQXGU ĆƒGZKDKNKV[ and VJQTCEKE JKR CPF UJQWNFGT OQDKNKV[ while also building a UVTQPIGT NQYGT DCEM INWVGU CPF SWCFU and developing overall functional strength.

The overhead position of the ‘bells also ensures OQTG EQTG CPF UVCDKNKUGT OWUENGU CTG KPEQTRQTCVGF and engaged to limit unnecessary movement. The JGCTV CNUQ JCU VQ YQTM JCTFGT to pump blood to the arms when they are above the head.

KETTLEBELLS: Keep the kettlebells locked out in position above your head throughout h h t the movement.

HEAD AND NECK: Maintain alignment in your head, neck and spine, with your head up and your gaze cast forward.

ARMS: Keep your elbows locked (not locked out) and arms directly overhead.

BACK: Keep your spine in a neutral position and back straight.

Squeeze your upper back.

CHEST: Keep your chest up throughout the movement.

TORSO: Keep your upper body upright and chest tall. Maintain an engaged core throughout the exercise.

HIPS: Hinge at the hips and lower yourself down toward the ground by moving your glutes back and down.

Performed by Nicole Warburg Dressed by Puma

TO START: Hold a kettlebell in either hand, in the top corner, with an overhand grip (palms facing you).

Stand upright with your feet positioned hip-width apart.

50

Clean and press the kettlebells with both arms, rotating your wrist as you do so.

With arms extended and the kettlebells overhead, you are ready to start the exercise.

HANDS: Hold the kettlebells with a regular grip – the top corner of the handle should sit in the palm of your hand, with the kettlebell positioned on the outside of your arm.

CAUTION: If the kettlebells fall forward during the descent into the deep squat position then either your upper back and/ or shoulder mobility needs to be improved or your squatting technique is incorrect.

SEPTEMBER - OCTOBER 2017 | XXX mUOFTTNBH DP [B

ABDOMINALS: Keep your core muscles braced throughout the exercise.

KNEES: Bend your knees to descend into a deep squat.

Ensure your knees move outward in the same direction as your feet.

FEET: Use a wide stance with your feet pointing slightly outward. Maintain VÂœÂ“ÂŤÂ?iĂŒi VÂœÂ˜ĂŒ>VĂŒ ĂœÂˆĂŒÂ… ĂŒÂ…i yÂœÂœĂ€ ĂŒÂ…Ă€ÂœĂ•}Â… all phases of the squat, with an equal distribution of weight through your forefoot and heel. Press through the heel and forefoot to return to the upright position.

cross ŲÇ

LIFE LESSONS LEARNT THROUGH

#QNŝ&Ÿ $NM¼Ç RDŽKD My experiences within the CrossFit community have helped me realise that I can’t settle on anything in life, whether it’s love, work, life or sport. As long as I know I can do better, I’ll never stop trying to improve. Even in my marriage, as soon as I feel like we’re settling into a holding pattern, so to speak, I push VQ MGGR VJKPIU OQXKPI HQTYCTF

(D@KşV #NLODÇŸHNM Another lesson worth sharing, especially COQPI YQOGP KU VJG DGPGƂV VJCV UQOG healthy competition can have on your results. Women tend to be more social, even in their training. CrossFit culture is built around competition, though, be it against others or against the clock, which helps to push you. Every day in your training, be it an hour in the box, running a 5k, losing weight, or even if you want to make it to the Games, there’s always someone to compete against, even if that’s yourself. Through this competition you soon realise that you’re capable of so much more, and it gives you VJG EQPƂFGPEG VQ VCMG QP PGY EJCNNGPIGU CPF VT[ PGY VJKPIU

Africa’s Fittest Woman, Celeste MacIntosh, is a highly renowned CrossFit competitor who continues to break barriers within her arena. She trains six to seven hours a day, and aims for a top 10 finish at Regionals in 2018.

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epending on how you choose to look (and learn) from preparing for and competing in competitive CrossFit, the discipline holds a number of lessons that are applicable to everyday life. It has taught me many things, both about myself and about how best to approach every facet of life.

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"K@WD 8NSQ /TM 0@Ĺź My CrossFit journey has taught me the value of blazing your own path, and that you can reach the same point without following the conventional route. My friends always tell me that I’m not ordinary, which is borne out in my approach to CrossFit. I’m often asked “why can’t you just be normal?â€?, but I can’t be ordinary because it scares the hell out of me. That’s why I chose ĂŒÂ…i Ă•Â˜VÂœÂ˜Ă›iÂ˜ĂŒÂˆÂœÂ˜>Â? Ă€ÂœĂ•ĂŒi ĂœÂ…i˜ wĂ€ĂƒĂŒ ĂƒĂŒ>Ă€ĂŒi` competing. Instead of going to a traditional box, where I would jump in on the WODs and be ‘discovered’ and asked to compete, I chose to work out at The Yard Athletic, a strength and conditioning facility, training with powerlifters and Olympic lifters to perfect my ĂŒiVÂ…Â˜ÂˆÂľĂ•i wĂ€ĂƒĂŒ] >˜` ÂˆĂŒ ĂœÂœĂ€ÂŽi`° LiV>“i ĂŒÂ…i best female CrossFit athlete in Africa, without iĂ›iĂ€ Liˆ˜} ÂŤ>Ă€ĂŒ Âœv >˜ >vwÂ?ˆ>ĂŒi LÂœĂ?° /Â…ÂˆĂƒ approach meant I never learnt the bad habits that often creep in during the traditional group class structure in boxes.

%QORGVKVKQP gives you VJG EQPĆ‚FGPEG to take on PGY EJCNNGPIGU CPF try PGY VJKPIU

SEPTEMBER - OCTOBER ] XXX mUOFTTNBH DP [B

0SRG 0@RÇ 8NSQ ,HLŸR Along similar lines, competitive CrossFit has helped me to realise that many of our so-called limits are self-imposed. If a mother of three who works full time, yet is still able to train enough to snatch 90 kilos or crush Murph (a WOD for time – 1-mile run, 100 pull-ups, 200 push-ups, 300 squats and another 1-mile run), VJGP YJCV GZEWUG FQ [QW JCXG HQT PQV CV NGCUV trying?

&HMC 8NSQ "@K@MBD Lastly, my CrossFit experience has taught me the value of balance. As I shared in my previous column, I trained myself into the ground and paid the price. Being a competitive person means it can often be all CrossFit, all the time, which meant I would take it with me into every aspect of life. You need to separate your worlds, though. You need balance. Now that I’ve compartmentalised my life, with the ability to leave training at the gym, I feel so much more at ease. Make sure to take breaks and to relax, as being too strict is unsustainable.

#KEEPGOING

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strengthworkout A ‘GET STRONG FIRST’ OACH WILL ALWAYS DELIVER THE RESULTS YOU’RE AFTER

BY Lil Bianchi Kimble, strength and conditioning coach and founder of OTG Athletic PERFORMED BY Lil Bianchi Kimble | SHOT BY Slade Pure Studios | SHOT AT OTG Athletic, Umhlanga Rocks

STRENGTH MOVES RTKPEKRNG UJQWNF WPFGTRKP GXGT[ HQTO QH VTCKPKPI HTQO HWPEVKQPCN GZGTEKUG HQT GXGT[QPG DG VJG[ JQWUGYKXGU RTQHGUUKQPCNU QT C OGODGT QH C URGEKCN RQRWNCVKQP VQ RGTHQTOCPEG VTCKPKPI HQT CVJNGVGU QT HQT RJ[UKSWG GPJCPEGOGPV /Â…>ĂŒÂ˝Ăƒ LiV>Ă•Ăƒi ĂƒĂŒĂ€i˜}ĂŒÂ… LĂ•ÂˆÂ?`Ăƒ ĂŒÂ…i vÂœĂ•Â˜`>ĂŒÂˆÂœÂ˜ needed for the effective development of every other physical characteristic or quality.

WEAK AT LIFE Whatever your goal, be it to get leaner, Ć‚VVGT HCUVGT OQTG GZRNQUKXG UVTQPIGT QT LWUV Ć‚V KPVQ [QWT UMKPP[ LGCPU [QW PGGF VQ IGV UVTQPI Ć‚TUV There are a myriad reasons for this, not least of which is the fact that modern life makes us weak.

That means that if we don’t invest the ĂŒÂˆÂ“i Ă•ÂŤ vĂ€ÂœÂ˜ĂŒ ĂŒÂœ }iĂŒ ĂƒĂŒĂ€ÂœÂ˜} wĂ€ĂƒĂŒ] Ăœi½Â?Â? Li Â“ÂœĂ€i ÂŤĂ€ÂœÂ˜i ĂŒÂœ ˆ˜Â?ÕÀÞ° /Â…>ĂŒÂ˝Ăƒ LiV>Ă•Ăƒi ĂƒĂŒĂ€ÂœÂ˜} Â“Ă•ĂƒVÂ?iĂƒ >Ă€i ˜ii`i` ĂŒÂœ ĂƒĂŒ>LˆÂ?ÂˆĂƒi ĂŒÂ…i LÂœ`Ăž] particularly during periods of repetitive force or prolonged stress, whether that’s training in the gym, running a race, or simply going >LÂœĂ•ĂŒ ÂœĂ•Ă€ `>ˆÂ?Ăž Â?ÂˆĂ›iĂƒÂ° Strength training also helps to develop all ĂŒÂ…i ĂƒĂ•ÂŤÂŤÂœĂ€ĂŒÂˆÂ˜} ĂƒĂŒĂ€Ă•VĂŒĂ•Ă€iĂƒ ˆ˜ ÂœĂ•Ă€ LÂœ`Ăž] vĂ€ÂœÂ“ joints and joint tissues, to ligaments and tendons. Without adequate strength we’ll >Â?ĂƒÂœ Li Â?iĂƒĂƒ ivwVˆiÂ˜ĂŒ] ĂœÂ…ÂˆVÂ… “i>Â˜Ăƒ ÂœĂ•Ă€ ĂŒÂˆÂ“i ĂƒÂŤiÂ˜ĂŒ ĂŒĂ€>ˆ˜ˆ˜} ĂœÂˆÂ?Â? Li Â?iĂƒĂƒ ivviVĂŒÂˆĂ›i] ˜œ “>ĂŒĂŒiĂ€ what your aim is.

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PROGRAMMING STRENGTH

and power, aim to perform 4-5 sets and limit reps to 3-5 per set (your percentage of weight will depend on your rate of perceived exertion). However, this is merely a general guideline as strength training programming ÂˆĂƒ …ˆ}Â…Â?Ăž ĂƒÂŤiVˆwV ĂŒÂœ ˆ˜`ÂˆĂ›Âˆ`Ă•>Â? ˜ii`ĂƒÂ° Ć‚Ăƒ > }Ă•Âˆ`iÂ?ˆ˜i vÂœĂ€ > “i“LiĂ€ Âœv ĂŒÂ…i general population looking to improve their strength, the general loading pattern for a Li}ˆ˜˜iĂ€ `Ă•Ă€ÂˆÂ˜} > ĂƒÂˆĂ?Â‡ĂœiiÂŽ ÂŤÂ…>Ăƒi VÂœĂ•Â?` Â?œœŽ something like this:

#EEQTFKPIN[ KVoU KORQTVCPV VQ OCMG UVTGPIVJ YQTM VJG HQWPFCVKQP QH [QWT RTQITCOOG That means starting any new ÂŤĂ€Âœ}Ă€>““i ĂœÂˆĂŒÂ… > ÂŤÂ…>Ăƒi Âœv ĂƒĂŒĂ€i˜}ĂŒÂ…Â‡L>Ăƒi` work and then maintaining that strength with a selection of exercises included in more ĂƒÂŤiVˆwV ÂŤÂ…>ĂƒiĂƒ Âœv ĂŒÂ…i ÂŤĂ€Âœ}Ă€>““i° /Â…ÂˆĂƒ ĂœÂœĂ€ÂŽ ĂƒÂ…ÂœĂ•Â?` Li `œ˜i >ĂŒ ĂŒÂ…i ĂƒĂŒ>Ă€ĂŒ Âœv ĂƒiÂ?iVĂŒi` sessions when your nervous system is not taxed and you have fuel in the tank.

7Â…i˜ ĂžÂœĂ•Ă€ vÂœVĂ•Ăƒ ÂˆĂƒ œ˜ LĂ•ÂˆÂ?`ˆ˜} ĂƒĂŒĂ€i˜}ĂŒÂ…

EXERCISE

WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

WEEK 6

SUMO / JEFFERSON DEADLIFT

70% of 1RM 5x5

75% of 1RM 5x4

80% of 1RM 5x3

85% of 1RM 5x2

90% of 1RM 5x1

Deload 60% of 1RM 5x1

ZERCHER SQUAT

55% of 1RM 3x6

60% of 1RM 3x6

65% of 1RM 3x6

70% of 1RM 3x6

75% of 1RM 3x6

50% of 1RM 3x1

VIKING PUSH PRESS

70% of 1RM 3x8

80% of 1RM 3x6

90% of 1RM 3x3

70% of 1RM 3x8

90% of 1RM 3x3

95% of 1RM 3x2

KETTLEBELL SNATCH

70% of 1RM 3x8

80% of 1RM 3x6

90% of 1RM 3x3

70% of 1RM 3x8

90% of 1RM 3x3

95% of 1RM 3x2

You can split these lifts over four days and follow each lift with exercises that will assist the “>ˆ˜ Â?ˆvĂŒ LĂž `iĂ›iÂ?ÂœÂŤÂˆÂ˜} ĂƒĂŒĂ€i˜}ĂŒÂ… ˆ˜ ĂžÂœĂ•Ă€ Ăœi>ÂŽiĂ€ >Ă€i>ĂƒÂ° (QT GZCORNG VJKU EQWNF KPENWFG Sumo deadlift

5x5

Conventional deadlift

3x8

Barbell lunge

3 x 8/8

Back extensions

3 x 15

Zercher squat

3x6

Barbell high bar squat

5x7

Barbell good mornings

3 x 10

Calf raises

3 x 15

SEPTEMBER - OCTOBER 2017 | XXX mUOFTTNBH DP [B

SUMO DEADLIFT *19 61 &1 +6 Stand in front of a >`i` L>ÀLi ° * >Vi Þ ÕÀ viiÌ > Ü `i stance, with your toes pointing outwards. À>ë Ì i L>À LiÌÜii Þ ÕÀ i}à Õà } > mixed grip that is slightly narrower than shoulder-width apart. Drop your hips down until your thighs are parallel to Ì i y À° À > ÃÌ>L Ãi`] `ii« õÕ>Ì « Ã Ì ] vÌ Õ« Ì i L>À LÞ `À Û } Þ ÕÀ legs and hips upwards through your feet. ii« Þ ÕÀ V Õ« > ` Þ ÕÀ L>V ÃÌÀ> } Ì >Ã Þ Õ vÌ] «Õ } Þ ÕÀ Ã Õ `iÀà L>V >Ì the top of the lift.

.+. 5#;5 “The sumo deadlift has the L }}iÃÌ V>ÀÀÞ ÛiÀ Ì everyday movements and lifting styles, and is a great option for taking the stress off Ì i Õ L>À ë i Ì >Ì a conventional deadlift imposes.”

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

“THIS VARIATION IS MORE TECHNICAL THAN THE CONVENTIONAL DEADLIFT AND REQUIRES MORE GLUTE RECRUITMENT AND HIP 564'0)6* q

.+. 5#;5 “This is one of my favourite squat movements as I like to ĂƒĂŒÂˆVÂŽ ĂŒÂœ ĂŒÂ…i L>ĂƒÂˆVĂƒ >˜` ĂŒÂ…i Zercher is a pretty simple move to execute.â€?

“THIS SQUAT VARIATION PLACES THE LOAD IN FRONT OF YOUR BODY, WHICH ALLOWS FOR A MORE UPRIGHT 61451 215+6+10 IT ALSO TEACHES YOU TO PUSH YOUR KNEES OUT AND $7/ $#%- q

ZERCHER SQUAT *19 61 &1 +6 Rack and stack a L>Ă€LiÂ?Â? >ĂŒ Ă•ÂŤÂŤiĂ€ Ăœ>ÂˆĂƒĂŒ Â…iˆ}Â…ĂŒ ­>LÂœĂ›i ĂŒÂ…i Ăœ>ÂˆĂƒĂŒ LĂ•ĂŒ LiÂ?ÂœĂœ ĂŒÂ…i VÂ…iĂƒĂŒÂŽ ˆ˜ > ĂƒÂľĂ•>ĂŒ Ă€>VŽ° *ÂœĂƒÂˆĂŒÂˆÂœÂ˜ ĂžÂœĂ•Ă€ vÂœĂ€i>Ă€Â“Ăƒ Ă•Â˜`iĂ€ ĂŒÂ…i L>Ă€] ĂœÂˆĂŒÂ… ĂžÂœĂ•Ă€ iÂ?LÂœĂœĂƒ ÂŤÂ?>Vi` ĂƒÂ…ÂœĂ•Â?`iÀ‡ width apart. Cross your wrists and pull ĂŒÂ…i L>Ă€ ˆ˜ VÂ?ÂœĂƒi >}>ÂˆÂ˜ĂƒĂŒ ĂžÂœĂ•Ă€ LÂœ`Þ° ˆvĂŒ ĂŒÂ…i L>Ă€ Ă•ÂŤ ĂƒÂœ ĂŒÂ…>ĂŒ ÂˆĂŒ ÂˆĂƒ Ă€iĂƒĂŒÂˆÂ˜} œ˜ ĂŒÂœÂŤ of your forearms. Take a step away from the rack and position your legs shoulder-width apart with your toes pointing out slightly. Hinge at the hips >˜` Li˜` ĂŒÂ…i Ž˜iiĂƒ ĂŒÂœ ĂƒÂľĂ•>ĂŒ `ÂœĂœÂ˜] keeping your head and chest up as you `Âœ ĂƒÂœÂ° *Ă•ĂƒÂ… ĂŒÂ…Ă€ÂœĂ•}Â… ĂžÂœĂ•Ă€ iÂ˜ĂŒÂˆĂ€i vÂœÂœĂŒ as you extend your hips and knees to return to the upright starting position.

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SEPTEMBER - OCTOBER 2017 | XXX mUOFTTNBH DP [B

“Due to the bar being axially loaded there is no compressive force on the spine, and the fact that the load is carried in the front of the body makes for a safe deep squat that trains all the muscles commonly activated during the standard movement, which means tons of posterior chain activation.�

VIKING PUSH PRESS *19 61 &1 +6 * >Vi Ì i i `à v ÌÜ L>ÀLi Ã] i>V >`i` Ì i à `i opposite the anchor point, securely against the wall, or in pivot anchors. À>L Ì i >`i` i ` v i>V L>ÀLi with a pronated grip. Stand with your viiÌ Ã Õ `iÀ Ü `Ì >«>ÀÌ] Li ` } slightly at the knees while pushing your } ÕÌià L>V ° -Ì>ÀÌ Ü Ì Þ ÕÀ i L Ü LÞ your side with your wrist up near your shoulder. Brace your core and press your arms up.

.+. 5#;5 “I love this movement as it allows you to press with a pronated grip, which means you can handle heavier loads without aggravating your rotator cuffs. It hits your front delts i > Ì v LÀ V Ã] Ü i training the entire shoulder girdle. In my opinion, this is the king of shoulder iÝiÀV ÃiÃ] LÕÌ Ì½Ã À>Ài Þ done.”

“THIS VARIATION BLENDS SHOULDER MOBILITY Y AND CORE STABILITY, ALLOWING THE SCAPULA TO MOVE FREELY WHILE ALSO GETTING /14' %14' 4'%47+6/'06 q

^^^ Ä[ULZZOPZ JV aH 59

“AN EXCELLENT MOVEMENT THAT BUILDS TOTAL BODY STRENGTH AND EXPLOSIVE POWER FROM THE GROUND UP”

“This unilateral movement builds solid shoulder strength.” .+. 5#;5 “Due to the need to slow the movement down at the top end of the drill, Ì iÀi à > à } wV> Ì amount of work done in and around the shoulder joint.”

KETTLEBELL SNATCH *19 61 &1 +6 * >Vi > i>ÛÞ iÌÌ iLi Ì i y À LiÌÜii Þ ÕÀ i}ð }i >Ì Ì i «Ã > ` Li ` Þ ÕÀ iiÃ Ì `À « ` Ü ° À>L Ì i > ` i with an overhand grip. Keep your arm straight and your shoulder over Ì i iÌÌ iLi ° ¼ i> ½ Ì i iÌÌ iLi vv Ì i y À LÞ iÝÌi ` } Þ ÕÀ «Ã and knees. As you do so, shrug your Ã Õ `iÀ > ` «Õ Ì i iÌÌ iLi Õ« with your arm. As you rise up, press Ì i iÌÌ iLi ÛiÀ i>`° Ƃ Ü Ì Ì À Ì>Ìi >À Õ ` Þ ÕÀ > `° ¼ >ÌV ½ Ì i iÌÌ iLi >Ì Ã Õ `iÀ i } Ì >à you dip into a squat. Extend up into a standing position, keeping the iÌÌ iLi Ì i V i` ÕÌ ÛiÀ i>` position.

.+. 5#;5 “I love this unconventional deadlift as it hits a lot of areas that are missing in most people’s trained movement patterns.

I use this movement often with clients who ĂƒĂŒĂ€Ă•}}Â?i ĂœÂˆĂŒÂ… L>VÂŽ issues as it allows more compressive force and imposes fewer shearing forces œ˜ ĂŒÂ…i Â?ÂœĂœiĂ€ L>VŽ°

JEFFERSON DEADLIFT *19 61 &1 +6 *Â?>Vi > Â?Âœ>`i` L>Ă€LiÂ?Â? œ˜ ĂŒÂ…i yÂœÂœĂ€Â° -ĂŒĂ€>``Â?i ĂŒÂ…i L>Ă€ ĂœÂˆĂŒÂ… > ĂœÂˆ`i stance. Drop down and grasp it with one Â…>˜` ˆ˜ vĂ€ÂœÂ˜ĂŒ Âœv ĂžÂœĂ•Ă€ LÂœ`Ăž >˜` ĂŒÂ…i ÂœĂŒÂ…iĂ€ Â…>˜` Li…ˆ˜` ÂˆĂŒÂ° iiÂŤ ĂžÂœĂ•Ă€ L>VÂŽ ĂƒĂŒĂ€>ˆ}Â…ĂŒ as you slowly extend your hips and knees ĂŒÂœ Â?ˆvĂŒ ĂŒÂ…i L>Ă€LiÂ?Â? Âœvv ĂŒÂ…i yÂœÂœĂ€Â° "˜Vi ˆ˜ ĂŒÂ…i Ă•ÂŤĂ€Âˆ}Â…ĂŒ ÂŤÂœĂƒÂˆĂŒÂˆÂœÂ˜] Â…ÂœÂ?` ĂŒÂ…i L>Ă€ vÂœĂ€ > viĂœ ĂƒiVœ˜`Ăƒ LivÂœĂ€i ĂžÂœĂ• ĂƒÂľĂ•>ĂŒ `ÂœĂœÂ˜ ĂŒÂœ Ă€iĂŒĂ•Ă€Â˜ to the starting position.

“IT’S POSSIBLY THE BEST MOVEMENT FOR CORE STABILITY AND HIP &74#$+.+6; q

XXX mUOFTTNBH DP [B

61

BY Gemma Oberholzer

With just a few small, smart tweaks, you can party all night long and stave off the post party boozy-blues the next day to still feel great.

ULTIMATE

GIRLS’ NIGHT OUT GUIDE W

ho doesn’t love a good girls’ night out? Drinks, friends, memories you may, or may not remember... but after all the fun and once all the glitter has settled, it’s not uncommon for us to use those many tequila shots as an excuse to make poor food (and life) decisions.

Õ w i` } Ìà ÌÕÀ Ì À }à v Ài}ÀiÌ > ` }Õ Ì Ü i Üi Ãii Ì i iÛ `i Vi v Ì i >Ìi } Ì v>ÃÌ v ` L }i ÌÌiÀi` ÕÀ Li`À y À° ÕÌ Ì Ã ` ià ½Ì ii` Ì Li Ì i V>Ãi° 7 Ì ÕÃÌ > viÜ Ã > ] à >ÀÌ ÌÜi> Ã] Þ Õ V> «>ÀÌÞ > } Ì } > ` ÃÌ>Ûi vv Ì i « ÃÌ «>ÀÌÞ L âÞ L ÕiÃ Ì i iÝÌ `>Þ Ì ÃÌ vii }Ài>Ì°

SETTING THE SCENE You’ve organised a long overdue girls’ PKIJV QWV YKVJ ƂXG HTKGPFU HQT (TKFC[ 9 Õ½Ài Ì À Õà v À } } > ÕÌ Ü i Þ Õ½Ài Ì }iÌ iÀ > ` Þ Õ½Ài ÃÌÀ> }iÀ Ì Ó{ ÕÀ > } ÛiÀ ÀiV ÛiÀÞ ÌÕÀ >À Õ ` Ì ið 7 i Ì Ìà x> À `>Þ À }] ÃÌi>` v ÌÌ } Ì i ¼Ã âi½ LÕÌÌ i Ài Ì i] Þ Õ }iÌ `ÀiÃÃi` > ` i>` vv Ì Ì i }Þ ° iÌÌ } > i>À Þ À } Ü À ÕÌ Ü Ì Þ À> Ãi Þ ÕÀ vii } ` i ` À« iÛi Ã] LÕÌ > à i «Ã L ÃÌ Þ ÕÀ iÌ>L Ã Ì > i ¼À ½ v À à i v Ì Ãi iÝÌÀ> µÕ ` V> À iÃ Þ Õ Ìi ` V ÃÕ } >ÌiÀ°

ÕÀ } Þ ÕÀ Ü À ÕÌ] > i ÃÕÀi Ì > Ì> > } Ìi à ÌÞ Ìi « Ì ii« Þ ÕÀ i>ÀÌ À>Ìi } ] > ` Ì>À}iÌ >À}i ÕÃV i }À Õ«Ã i Þ ÕÀ i}à > ` L>V Ì >Ý Ãi Ì i « Ìi Ì > V> À i LÕÀ ° / ÃÕ«iÀÃiÌÃ] V ÀVÕ Ì ÌÀ> } > ` Ìà > ` Ìà v ÃÜi>Ì°

Getting an early-morning workout in will not only raise your feel-good endorphin levels, but also helps boost your metabolism to make ‘room’ for some of those extra liquid calories you intend on consuming later.

HYDRATE LIKE IT’S YOUR JOB Those frequent bathroom trips and hours spent standing in the line for the ladies’ loo aren’t a coincidence. Ƃ V à > ` ÕÀiÌ V > ` vÌi i>Ûià > «iÀà > ` ÃÌ>Ìi v `i Þ`À>Ì v Ü } > } Ì ÕÌ `À }° / >Ì } Ìi à ÌÞ À `>Þ À } ÃiÃÃ Ü > à >Ûi ivÌ Þ Õ > L Ì Ã ÀÌ yÕ ` > ` i iVÌÀ ÞÌið So make sure to consume 500ml to 1L more liquid than you would normally, i Ì iÀ Ì i v À v « > Ü>ÌiÀ] V> À i vÀii y>Û ÕÀi` `À «Ì Ã] iÀL> Ìi>Ã] À > i iVÌÀ ÞÌi Ài« >Vi i Ì `À °

(D@Kż G@BJ Herbal teas, such as green tea, have been shown to promote liver health and wellbeing, and are a great and tasty way to potentially help buffer the negative effects of alcohol consumption on the body.

EAT CLEAN If you know you’re going to be going out KP VJG GXGPKPI C RTQCEVKXG CPF DGPGĆ‚EKCN nutrition strategy is to make ‘clean’ food and meal choices – go for options that are packed with micronutrients, but are less calorie dense° /Â…ÂˆĂƒ VĂ€i>ĂŒiĂƒ ĂƒÂœÂ“i ĂœÂˆ}}Â?i Ă€ÂœÂœÂ“ vÂœĂ€ ĂŒÂ…ÂœĂƒi iĂ?ĂŒĂ€> V>Â?ÂœĂ€ÂˆiĂƒ ĂŒÂ…>ĂŒÂ˝Â?Â? Vœ“i ĂžÂœĂ•Ă€ Ăœ>Ăž ˆ˜ ĂŒÂ…i iĂ›i˜ˆ˜}° *Ă€ÂœViĂƒĂƒi` >˜` …ˆ}Â…Â?Ăž Ă€iw˜i` vœœ`Ăƒ] ĂƒĂ•VÂ… >Ăƒ ÂŤ>ĂƒĂŒĂ€ÂˆiĂƒ Â­ĂŒÂ…ÂˆÂ˜ÂŽ ĂŒÂ…i Ă•ĂƒĂ•>Â? Ă€Âˆ`>Ăž

Â“ÂœĂ€Â˜ÂˆÂ˜} “Õvw˜ ÂœĂ€ VĂ€ÂœÂˆĂƒĂƒ>Â˜ĂŒÂŽ >Ă€i V>Â?ÂœĂ€Âˆi‡ `iÂ˜Ăƒi] Â˜Ă•ĂŒĂ€ÂˆiÂ˜ĂŒÂ‡`iwVˆiÂ˜ĂŒ vœœ`Ăƒ ĂŒÂ…>ĂŒ ĂƒÂŤÂˆÂŽi ĂžÂœĂ•Ă€ ÂˆÂ˜ĂƒĂ•Â?ˆ˜ Â?iĂ›iÂ?Ăƒ >˜` ˆ˜iĂ›ÂˆĂŒ>LÂ?Ăž Â?i>Ă›i ĂžÂœĂ• viiÂ?ˆ˜} Â?ÂœĂœ œ˜ i˜iĂ€}Ăž >˜` ĂƒÂ?Ă•}}ÂˆĂƒÂ…Â° "ÂŤĂŒ vÂœĂ€ > ĂœiÂ?Â?‡ L>Â?>˜Vi` >˜` Â˜Ă•ĂŒĂ€ÂˆĂŒÂˆÂœĂ•Ăƒ ĂƒĂŒ>Ă€ĂŒ ĂŒÂœ ĂžÂœĂ•Ă€ Â“ÂœĂ€Â˜ÂˆÂ˜} ĂœÂˆĂŒÂ… > Ă€ÂœÂ?Â?i` Âœ>ĂŒ] vĂ€ÂœĂ˘i˜ LiÀÀÞ >˜` ĂœÂ…iĂž ÂŤĂ€ÂœĂŒiˆ˜ ĂƒÂ“ÂœÂœĂŒÂ…Âˆi] ÂŤÂœ>VÂ…i` i}}Ăƒ >˜` >Ă›ÂœV>`Âœ œ˜ ÀÞi ĂŒÂœ>ĂƒĂŒ] ÂœĂ€ > ĂƒÂ“>Â?Â? LÂœĂœÂ? Âœv }Ă•ĂŒÂ‡vĂ€Âˆi˜`Â?Ăž Ă€iiÂŽ ĂžÂœ}Â…Ă•Ă€ĂŒ] Â?ÂœĂœÂ‡ vĂ€Ă•ÂˆĂŒ Â?ˆŽi LiĂ€Ă€ÂˆiĂƒ >˜` > ĂƒÂŤĂ€ÂˆÂ˜ÂŽÂ?ˆ˜} Âœv Â˜Ă•ĂŒ }Ă€>˜œÂ?> >˜` Ăƒii`ĂƒÂ°

Opt for a well-balanced and nutritious start to your morning with poac eggs and avo o ado o rye ry toast

SNACK SMART Regular alcohol consumption can depress your body’s immune system and wreak havoc with your hormones. ,>Ăœ vĂ€Ă•ÂˆĂŒ >˜` Ă›i}iĂŒ>LÂ?iĂƒ >Ă€i Â˜Ă•ĂŒĂ€ÂˆĂŒÂˆÂœÂ˜>Â? ÂŤÂœĂœiĂ€Â…ÂœĂ•ĂƒiĂƒ ÂŤ>VÂŽi` vĂ•Â?Â? Âœv Ă›ÂˆĂŒ>Â“ÂˆÂ˜Ăƒ] “ˆ˜iĂ€>Â?Ăƒ >˜` >Â˜ĂŒÂˆÂœĂ?ˆ`>Â˜ĂŒĂƒ ĂŒÂ…>ĂŒ >VĂŒ ĂŒÂœ VÂœĂ•Â˜ĂŒiĂ€>VĂŒ ĂƒÂœÂ“i Âœv ĂŒÂ…iĂƒi ˜i}>ĂŒÂˆĂ›i ivviVĂŒĂƒÂ° v ĂŒÂ…>ĂŒÂ˝Ăƒ Â˜ÂœĂŒ iÂ˜ÂœĂ•}Â…] ĂŒÂ…iÞ½Ài >Â?ĂƒÂœ ˜>ĂŒĂ•Ă€>Â?Â?Ăž …ˆ}Â… ˆ˜ Ăœ>ĂŒiĂ€ >˜` wLĂ€i] ĂœÂ…ÂˆVÂ… “i>Â˜Ăƒ ĂŒÂ…iĂž V>˜ Â…iÂ?ÂŤ ĂžÂœĂ• ĂƒĂŒ>Ăž Â…Ăž`Ă€>ĂŒi` >˜` ĂœÂˆÂ?Â? ÂŽiiÂŤ ĂžÂœĂ• viiÂ?ˆ˜} vĂ•Â?Â? vÂœĂ€ Â?œ˜}iÀ° *>ÂˆĂ€ ĂƒÂ?ˆVi` >ÂŤÂŤÂ?i ÂœĂ€ Ă›i}iĂŒ>LÂ?i VÀÕ`ÂˆĂŒjĂƒ ĂœÂˆĂŒÂ… Ă•Â˜ĂƒĂœiiĂŒi˜i` Â˜Ă•ĂŒ LĂ•ĂŒĂŒiĂ€ >˜` Â…Ă•Â“Â“Ă•Ăƒ Ă€iĂƒÂŤiVĂŒÂˆĂ›iÂ?Ăž >˜` ĂžÂœĂ• Â…>Ă›i ĂŒÂ…i ÂŤiĂ€viVĂŒ Â…i>Â?ĂŒÂ…Ăž }ÂœÂ‡ĂŒÂœ ĂƒÂ˜>VŽ°

LIGHT LUNCH AVOID THOSE ‘KANKLES’ -ÂˆĂŒĂŒÂˆÂ˜} vÂœĂ€ ÂŤĂ€ÂœÂ?œ˜}i` ÂŤiĂ€ÂˆÂœ`Ăƒ Âœv ĂŒÂˆÂ“i] Li ÂˆĂŒ >ĂŒ ĂžÂœĂ•Ă€ `iĂƒÂŽ >ĂŒ ĂœÂœĂ€ÂŽ ÂœĂ€ ˆ˜ ĂŒÂ…i V>Ă€ ˆ˜ ĂŒĂ€>vwV] V>˜ Â?i>` ĂŒÂœ ÂŤÂœÂœĂ€ VÂˆĂ€VĂ•Â?>ĂŒÂˆÂœÂ˜ >˜`] ĂƒĂ•LĂƒi¾ÕiÂ˜ĂŒÂ?Ăž] ÂŤĂ€ÂœÂ“ÂœĂŒi Ăœ>ĂŒiĂ€ Ă€iĂŒiÂ˜ĂŒÂˆÂœÂ˜ ˆ˜ ĂŒÂ…i viiĂŒ >˜` >˜ŽÂ?iĂƒÂ° i ĂƒĂ•Ă€i ĂŒÂœ ĂŒ>ÂŽi vĂ€i¾ÕiÂ˜ĂŒ LĂ€i>ÂŽĂƒ ĂŒÂœ }Âœ Ăœ>Â?ÂŽ >Ă€ÂœĂ•Â˜`° iĂŒĂŒiĂ€ ĂžiĂŒ] ĂŒ>ÂŽi > ĂƒĂŒĂ€ÂœÂ?Â? ÂœĂ•ĂŒĂƒÂˆ`i `Ă•Ă€ÂˆÂ˜} Â?Ă•Â˜VÂ… ĂŒÂˆÂ“i ĂƒÂœ ĂžÂœĂ• V>˜ ĂƒÂœ>ÂŽ Ă•ÂŤ ĂƒÂœÂ“i “œœ`‡LÂœÂœĂƒĂŒÂˆÂ˜} Ă›ÂˆĂŒ>“ˆ˜ ] ĂœÂœĂ€ÂŽ œ˜

HELLO HAPPY HOUR! It can be tempting to head straight from VJG QHĆ‚EG VQ VJG RTG RCTV[ OGGV WR URQV HQT JCRR[ JQWT DWV Ć‚TUV FQPoV HQTIGV VQ eat dinner. 7i½Ûi >Â?Â? “>`i ĂŒÂ…i Â“ÂˆĂƒĂŒ>ÂŽi Âœv }œˆ˜} ÂœĂ•ĂŒ `Ă€ÂˆÂ˜ÂŽÂˆÂ˜} œ˜ >˜ iÂ“ÂŤĂŒĂž ĂƒĂŒÂœÂ“>VÂ…] >˜` ÂˆĂŒ ˜iĂ›iĂ€ i˜`Ăƒ ĂœiÂ?Â?° 7ÂˆĂŒÂ…ÂœĂ•ĂŒ > `iViÂ˜ĂŒ “i>Â? ˆ˜ ĂžÂœĂ•Ă€ ĂƒĂŒÂœÂ“>VÂ…] >Â˜Ăž >Â?Vœ…œÂ? VÂœÂ˜ĂƒĂ•Â“i` ÂľĂ•ÂˆVÂŽÂ?Ăž iÂ˜ĂŒiĂ€Ăƒ ĂžÂœĂ•Ă€ LÂ?œœ`ĂƒĂŒĂ€i>“ >˜` ÂˆĂŒÂ˝Ăƒ >Â?Ăœ>ĂžĂƒ > ĂƒÂ?ÂˆÂŤÂŤiÀÞ ­œvĂŒi˜ LÂ?ÕÀÀގ `ÂœĂœÂ˜Ăœ>Ă€` ĂƒÂ?ÂœÂŤi vĂ€ÂœÂ“ ĂŒÂ…iĂ€i° /ÀÞ ĂŒÂœ VÂœÂ˜ĂƒĂ•Â“i > …ˆ}Â…Â‡ÂŤĂ€ÂœĂŒiˆ˜ >˜` Â…i>Â?ĂŒÂ…Ăž v>ĂŒÂ‡L>Ăƒi` “i>Â? LivÂœĂ€i `Ă€ÂˆÂ˜ÂŽÂˆÂ˜}° /Â…ÂˆĂƒ ĂœÂˆÂ?Â? Â…iÂ?ÂŤ Ă€i`Ă•Vi Â“Ă•ĂƒVÂ?i ÂŤĂ€ÂœĂŒiˆ˜ LĂ€i>ÂŽ`ÂœĂœÂ˜ >˜`] ĂŒÂ…>Â˜ÂŽĂƒ ĂŒÂœ ĂŒÂ…i `iÂ?>Ăž ˆ˜ }>ĂƒĂŒĂ€ÂˆV iÂ“ÂŤĂŒĂžÂˆÂ˜}] LÂœĂŒÂ… ĂŒÂ…iĂƒi Â˜Ă•ĂŒĂ€ÂˆiÂ˜ĂŒĂƒ V>˜ ˜>ĂŒĂ•Ă€>Â?Â?Ăž VÂœÂ˜ĂŒĂ€ÂœÂ? ĂŒÂ…i Ă€>ĂŒi >ĂŒ ĂœÂ…ÂˆVÂ… ĂžÂœĂ•Ă€ LÂœ`Ăž >LĂƒÂœĂ€LĂƒ >Â?Vœ…œÂ?° Ć‚ }Ă€i>ĂŒ ÂœÂŤĂŒÂˆÂœÂ˜ ÂˆĂƒ Ăƒ>Â?“œ˜] ÂœĂ€ >Â˜Ăž œˆÂ?Ăž wĂƒÂ… Âœv V…œˆVi] ÂŤ>ÂˆĂ€i` ĂœÂˆĂŒÂ… > ĂƒÂ“>Â?Â? ĂƒiĂ€Ă›ÂˆÂ˜} Âœv }Ă€ii˜ Ă›i}iĂŒ>LÂ?iĂƒ >˜` >Ă›ÂœÂ°

> Â?ˆ}Â…ĂŒ ĂƒĂ•Â˜Â‡ÂŽÂˆĂƒĂƒi` }Â?ÂœĂœ >˜` LĂ€>ÂˆÂ˜ĂƒĂŒÂœĂ€Â“ ĂžÂœĂ•Ă€ ÂœĂ•ĂŒwĂŒ vÂœĂ€ ĂŒÂ…i iĂ›i˜ˆ˜}°

"NMSR ÇHO Take full advantage of ‘casual Fridays’ and wear flats or pumps to work. This way you spare your feet for the killer heels you plan on wearing on your night out.

Keep lunch light and simple.

Â…ÂœÂœĂƒi > Â?i>˜ ÂŤĂ€ÂœĂŒiˆ˜ ÂœÂŤĂŒÂˆÂœÂ˜ ĂƒĂ•VÂ… >Ăƒ }Ă€ÂˆÂ?Â?i` V…ˆVÂŽi˜ ÂœĂ€ Â?i>˜ Liiv >˜` ÂŤ>ÂˆĂ€ ÂˆĂŒ ĂœÂˆĂŒÂ… > VÂœĂ•ĂƒVÂœĂ•Ăƒ >˜` Ă€Âœ>ĂƒĂŒ Ă›i}iĂŒ>LÂ?i Ăƒ>Â?>`] ÂœĂ€ LĂ•Â˜`Â?i ÂˆĂŒ Ă•ÂŤ ˆ˜ > Â?iĂŒĂŒĂ•Vi ÂœĂ€ ĂƒÂ“>Â?Â? ĂœÂ…ÂœÂ?iĂœÂ…i>ĂŒ Ăƒ>Â?>` ĂœĂ€>°

It can be tempting to head straight from the QHƂEG to the pre-party meet-up spot for happy JQWT DWV ƂTUV don’t forget to eat dinner.

&ĹšC G@BJ Squeeze over some fresh lemon or lime to add a citrusy zing to your meal as well as help alkalise the body. For additional liver support, a milk thistle supplement can also be used, which has been shown to help ameliorate the acute negative effects of alcohol ingestion.

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SHAKEN, NOT STIRRED Simply put, alcohol is viewed as a toxin by your body. As alcohol is consumed, the metabolism of protein, carbs and, most importantly, fat are all put on hold, and the focus of the body is turned to metabolising and eliminating the recently introduced alcohol as quickly and GHĆ‚EKGPVN[ CU RQUUKDNG ˜ ĂƒÂ…ÂœĂ€ĂŒ ĂœÂ…>ĂŒ ĂŒÂ…ÂˆĂƒ “i>Â˜Ăƒ ÂˆĂƒ ĂŒÂ…>ĂŒ ĂœÂ…ÂˆÂ?i `Ă€ÂˆÂ˜ÂŽÂˆÂ˜}] your body’s ability to burn fat is hindered and your propensity for fat storage increases. /Â…ÂˆĂƒ > `ÂœĂ•LÂ?i‡ ĂœÂ…>““Þ vÂœĂ€ ĂŒÂ…i LˆŽˆ˜ˆ LÂœ`Ăž `iÂŤ>Ă€ĂŒÂ“iÂ˜ĂŒÂ° -Ă•}>ÀÞ >Â?Vœ…œÂ?ˆV `Ă€ÂˆÂ˜ÂŽĂƒ >˜` wââÞ “ˆĂ?iĂ€Ăƒ V>˜ iĂ?ÂŤÂœÂ˜iÂ˜ĂŒÂˆ>Â?Â?Ăž ˆ˜VĂ€i>Ăƒi ĂŒÂ…i V>Â?ÂœĂ€Âˆi `>“>}i Âœv >Â˜Ăž `Ă€ÂˆÂ˜ÂŽ V…œˆVi] >Â?œ˜} ĂœÂˆĂŒÂ… ĂƒÂŤÂˆÂŽÂˆÂ˜} ÂˆÂ˜ĂƒĂ•Â?ˆ˜° Â˜ĂƒĂŒi>`] vÂœĂ€ > Â“ÂœĂ€i w}Ă•Ă€i‡vĂ€Âˆi˜`Â?Ăž ÂœÂŤĂŒÂˆÂœÂ˜] }Âœ vÂœĂ€ ĂœÂˆÂ˜i Â­ĂƒÂŤ>ÀŽÂ?ˆ˜} ÂœĂ€ `ÀÞ ĂœÂ…ÂˆĂŒi Liˆ˜} ĂŒÂ…i Â?ÂœĂœiĂƒĂŒ ˆ˜ V>Â?ÂœĂ€ÂˆiĂƒÂŽ ÂœĂ€ VÂ…ÂœÂœĂƒi `Ă€ÂˆÂ˜ÂŽĂƒ ˜i>ĂŒ] ÂœĂ›iĂ€ ˆVi] ÂœĂ€ Ă•Ăƒi ĂƒĂŒÂˆÂ?Â? ÂœĂ€ ĂƒÂŤ>ÀŽÂ?ˆ˜} Ăœ>ĂŒiĂ€ >Ăƒ “ˆĂ?iĂ€ĂƒÂ°

PICK YOUR POISON Whiskey, cognac and tequila are known to contain higher amounts of congeners, which are naturally occurring toxic products found in alcohol and have been shown to result in more intense and frequent hangovers than clearer spirits such as vodka, gin or white rum. Ć‚Â˜` œ˜ ĂŒÂ…i ÂŤÂœÂˆÂ˜ĂŒ Âœv ĂžÂœĂ•Ă€ ÂŤĂ€iviÀÀi` ÂŤÂœÂˆĂƒÂœÂ˜Ăƒ] Ăœi >Â?Â? ÂŽÂ˜ÂœĂœ ĂŒÂ…>ĂŒ > ĂƒĂŒÂœÂŤ Âœvv >ĂŒ ĂŒÂ…i ˜i>Ă€iĂƒĂŒ v>ĂƒĂŒÂ‡vœœ` Ă€iĂƒĂŒ>Ă•Ă€>Â˜ĂŒ œ˜ ĂŒÂ…i Ăœ>Ăž L>VÂŽ …œ“i vĂ€ÂœÂ“ > ˜ˆ}Â…ĂŒ ÂœĂ•ĂŒ ÂˆĂƒ > }ÂˆĂ›i˜° ÂœĂœiĂ›iĂ€] ĂœÂˆĂŒÂ… >Â?Vœ…œÂ?Â˝Ăƒ >LˆÂ?ÂˆĂŒĂž ĂŒÂœ Â?ÂœĂœiĂ€ ˆ˜…ˆLÂˆĂŒÂˆÂœÂ˜Ăƒ >˜` ĂŒÂ…i ĂœÂˆÂ?` Â…ÂœĂ€Â“ÂœÂ˜>Â? yĂ•VĂŒĂ•>ĂŒÂˆÂœÂ˜Ăƒ `Ă€ÂˆÂ˜ÂŽÂˆÂ˜} V>Ă•ĂƒiĂƒ] ÂˆĂŒÂ˝Ăƒ Â˜ÂœĂŒ Ă•Â˜Vœ““œ˜ vÂœĂ€ ĂŒÂ…ÂœĂƒi Â?>ĂŒi‡ ˜ˆ}Â…ĂŒ Â­ÂœĂ€ i>Ă€Â?Ăž Â“ÂœĂ€Â˜ÂˆÂ˜}ÂŽ ÂŤÂˆĂŒĂƒĂŒÂœÂŤĂƒ ĂŒÂœ >`` ˆ˜

Sugary alcoholic drinks and Ć‚\\[ OKZGTU can exponentially increase the calorie damage of any drink choice, along with spiking insulin iĂ?ViĂƒĂƒ Âœv £äää V>Â?ÂœĂ€ÂˆiĂƒ ĂŒÂœ ĂžÂœĂ•Ă€ ĂŒÂœĂŒ>Â? ÂˆÂ˜ĂŒ>ÂŽi° ĂŒÂ˝Ăƒ >Â?ĂƒÂœ Â˜ÂœĂ€Â“>Â?Â?Ăž > ÂŤÂˆĂ˘Ă˘> ÂœĂ€ ÂœĂŒÂ…iĂ€ ÂŤÂœÂœĂ€ V…œˆVi ĂŒÂ…>ĂŒ ÂˆĂƒ Â?>`i˜ ĂœÂˆĂŒÂ… ÂŤĂ€ÂœViĂƒĂƒi` V>Ă€LĂƒ >˜` “>Â˜Ă•v>VĂŒĂ•Ă€i` v>ĂŒĂƒ] ĂœÂ…ÂˆVÂ… `Âœ Â˜ÂœĂŒÂ…ÂˆÂ˜} ĂŒÂœ Â…iÂ?ÂŤ ĂžÂœĂ• “>˜>}i ĂŒÂ…i ÂŤÂœĂŒiÂ˜ĂŒÂˆ>Â? Ăœiˆ}Â…ĂŒ }>ˆ˜° v ĂžÂœĂ• ˜ii` ĂŒÂœ ÂŤÂˆVÂŽ Ă•ÂŤ ĂƒÂœÂ“iĂŒÂ…ÂˆÂ˜} œ˜ ĂŒÂ…i Ăœ>Ăž …œ“i] “>ÂŽi ÂˆĂŒ ĂƒÂœÂ“iĂŒÂ…ÂˆÂ˜} …ˆ}Â… ˆ˜ ÂŤĂ€ÂœĂŒiˆ˜ >˜` ĂŒĂ€Ăž }Âœ vÂœĂ€ ĂŒÂ…i vœœ` ÂœÂŤĂŒÂˆÂœÂ˜ œ˜ ĂŒÂ…i “iÂ˜Ă• ĂŒÂ…>ĂŒ ÂˆĂƒ VÂ?ÂœĂƒiĂƒĂŒ ĂŒÂœ ˜>ĂŒĂ•Ă€i] Â?ˆŽi > V…ˆVÂŽi˜ Ăƒ>Â?>`° iĂŒĂŒiĂ€ ĂžiĂŒ] “>ÂŽi ĂƒĂ•Ă€i ĂžÂœĂ• Â…>Ă›i Â…i>Â?ĂŒÂ…Ăž >˜` `iÂ?ˆVÂˆÂœĂ•Ăƒ Â?ivĂŒÂœĂ›iĂ€Ăƒ Ă€i>`Ăž >˜` Ăœ>ÂˆĂŒÂˆÂ˜} ĂŒÂœ Li Â…i>ĂŒi` Ă•ÂŤ ˆ˜ ĂŒÂ…i “ˆVĂ€ÂœĂœ>Ă›i vÂœĂ€ ĂœÂ…i˜ ĂžÂœĂ• }iĂŒ …œ“i° Ăž }ÂœÂ‡ĂŒÂœÂś Ć‚ ĂƒĂŒi>“Þ LÂœĂœÂ? Âœv Â?i>˜ Liiv ÂœĂ€ V…ˆVÂŽi˜ “i>ĂŒL>Â?Â?Ăƒ ˆ˜ > ĂŒÂœÂ“>ĂŒÂœ >˜` }>Ă€Â?ˆV Ăƒ>Ă•Vi°

(@MFNÉDQ G@BJ A 500ml shaker that contains your favourite low-sugar whey mixed with water will satisfy the craving for something tasty, but without the excess calories. It also helps to boost your water intake to help mitigate the fluid lost through the diuretic effects of alcohol.

...it’s not uncommon for those latenight (or early morning) pitstops to add in excess of 1000 calories to your total intake.

Gemma Oberholzer holds a BSc degree in Human Life Science, with BSc Honours obtained in Food Science and Nutrition. She is a food scientist by trade, and a health and fitness enthusiast by choice.

Gemma founded the Gempopfitness brand, which she uses to spread scientifically-backed and lifestylefocused health, nutrition and fitness advice.

Follow @gempopfitness on Instagram or Facebook for regular updates, tips and info.

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SEPTEMBER - OCTOBER 2017 | XXX mUOFTTNBH DP [B

ONE LAST NIGHT CAP? You’re exhausted and are about to fall HCEG Ć‚TUV KPVQ DGF ÂœÂŤivĂ•Â?Â?Ăž ĂžÂœĂ•Â˝Ă›i Lii˜ >Â?ĂŒiĂ€Â˜>ĂŒÂˆÂ˜} LiĂŒĂœii˜ >Â?Vœ…œÂ? >˜` Ăœ>ĂŒiĂ€ ĂŒÂ…Ă€ÂœĂ•}Â…ÂœĂ•ĂŒ ĂŒÂ…i ˜ˆ}Â…ĂŒ] LĂ•ĂŒ ˆv ĂžÂœĂ• vÂœĂ€}ÂœĂŒ ĂŒÂœ ÂŤĂ€ÂœÂŤiĂ€Â?Ăž Â…Ăž`Ă€>ĂŒi] Â…>Ă›i ĂƒÂœÂ“i VÂœVÂœÂ˜Ă•ĂŒ Ăœ>ĂŒiĂ€ Â­ÂœĂ€ >Â˜Ăž >Ă›>ˆÂ?>LÂ?i iÂ?iVĂŒĂ€ÂœÂ?ĂžĂŒi ĂƒĂ•ÂŤÂŤÂ?i“iÂ˜ĂŒÂŽ LivÂœĂ€i Li`] ˆ`i>Â?Â?Ăž ĂœÂˆĂŒÂ… > ÂŤÂˆÂ˜VÂ… Âœv Ăƒ>Â?ĂŒÂ° /Â…i ÂŤÂœĂŒ>ĂƒĂƒÂˆĂ•Â“ >˜` ĂƒÂœ`ÂˆĂ•Â“ ĂœÂˆÂ?Â? Â…iÂ?ÂŤ ĂžÂœĂ•Ă€ LÂœ`Ăž Ă€iÂ…Ăž`Ă€>ĂŒi >˜` ÂˆĂƒ > }Ă€i>ĂŒÂ‡ĂŒ>ĂƒĂŒÂˆÂ˜} Ăœ>Ăž ĂŒÂœ ÂŤĂ€iĂ›iÂ˜ĂŒ > Â…iÂ?Â?ÂˆĂƒÂ… Â…>˜}ÂœĂ›iĂ€ ˆ˜ ĂŒÂ…i Â“ÂœĂ€Â˜ÂˆÂ˜}°

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#STRONGWOMEN Inspiring stories of transformation and success from everyday strong women

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HER #STRONGWOMEN MOMENT " i `>Þ Ã i `iV `i` Ì >Ì i Õ} Ü>à i Õ} t º Þ iÞià w > Þ «i i` Ì Ì i iÃà >` VÀi>Ìi` v À ÞÃi v°» - i `iV `i` Ì >Ì iÀ vi V Õ ` Ì V>ÀÀÞ i Ì Ã] > ` Ì >Ì Ì iÀi Ã Õ ` Li Ài Ì Û }] i Li } i> Ì Þ > ` >««Þ Ü Ì Þ ÕÀÃi v° - >vÌiÀ iÀ Ài> Ã>Ì ] à i iÌ iÀ L ÞvÀ i `] Ü Ã > L `ÞLÕ `iÀ° i i «i` iÀ }iÌ > «À «iÀ i>Ì } « > > ` > Ü À ÕÌ «À }À> i° / `>Þ] £Ç à } ÌiÀ] à i½Ã >«« iÀ > ` i> Ì iÀ° º L>V >Ì Ü >Ì ÕÃi` Ì i > ` Ì Ã V i à i Ì Ì iÌ ÞÃi v i Ì >Ì] > ` Ü > Üi` Ì iÀÃ Ì >vviVÌ i ÃÕV > Ü>Þ°» iÀ> ` i Ü v VÕÃià iÀ ivv ÀÌà V «iÌ } > ` Ì> } Õ« iÜ V > i }iÃ Ì i wÌ iÃà `ÕÃÌÀÞ° HER INSPIRATION º Ü Õ ` Li Þ } v Ã> ` Ì >Ì i «iÀà ë Àià i° vii i Ì i «i « i >À Õ ` i > ` Ì Ãi Ü >Ài v Ü } Þ wÌ iÃà ÕÀ iÞ > ë Ài i° ÀiVi Ûi V Õ Ì iÃà iÃÃ>}ià vÀ L Ì vÀ i `à > ` «i « i ` ½Ì Ü] Ã>Þ } Ü Ã« Ài Ì i > ` Ü Ì iÞ Ü> Ì Ì ÃÌ>ÀÌ Ì i À wÌ iÃà ÕÀ iÞ >à à >à « Ãà L i°» HER FAVOURITE #STRONGWOMEN QUOTE

“And one day she discovered that she was fierce and strong, and full of fire, and that not even she could hold herself back, because her passion burned brighter than her fears.”

Brendali Theron From teaching yoga to breaking records (like pulling a plane) – Africa Strongwoman Brendali 6JGTQP KU VJG XGT[ FGƂPKVKQP QH a strong woman – physically and mentally!

HER CHALLENGES

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> i }i] LÕÌ iÀ ÕÀ iÞ ` ` ½Ì ÃÌ « Ì iÀi° - >vÌiÀ à i V « iÌi` ` Ì i V > i }i Ì >Ì «À «i i` iÀ Ì iÀ iÜ v Õ ` Ûi v À Ì i wÌ iÃà `ÕÃÌÀÞ] à i ÃÌ>ÀÌi` >«« Þ } iÀ ivv ÀÌÃ Ì LiV i > ÃÌÀ } > >Ì iÌi° / `>Þ Ã i `Ã Ì i Ì Ì i v ƂvÀ V>½Ã -ÌÀ }iÃÌ 7 > Ì i ÕÉÇx } V>Ìi} ÀÞ° - i V «iÌi` >Ì Ì i ÀiVi Ì ƂÀ ` >Ãà V ƂvÀ V>] iÀ wÀÃÌ ÌiÀ >Ì > > >ÌiÕÀ V «iÌ Ì ] > ` Ì wÀÃÌ « >Vi] Ü Ì > iÜ ƂvÀ V> ÀiV À` v À } «ÀiÃà >Ì nä }° 7 Ì > Þ «Ì Ã Ì V «iÌi ÌiÀ >Ì > Þ Ã i ` ` Ì i i Ì } L `Þ iÝ«iVÌi`Æ ÃiÌ ÕÌ Ì «Õ > > ÀVÀ>vÌo HER #STRONGWOMEN MOMENT " -Õ `>Þ] Ón >Þ Óä£Ç >Ì > ÃiÀ > Ƃ À« ÀÌ] Ài `> LiV> i Ì i wÀÃÌ } ÌÜi } Ì Ü i ƂvÀ V> Ì «Õ > LÀ>iÀ £Óä > ÀVÀ>vÌ° / >̽à i>ÃÞ vi>Ì V à `iÀ } Ì Ã V>À} >Õ iÀ Üi } à >Ì ££]xää } > ` à i «Õ i` Ì v À x{ ° - i ` ` Ì Ã > v À Ì i V >À ÌÞ Õ « } `à ­ >Õ V i` Óää LÞ > - Þ`iÀÃ Ü Ì Ì i `Ài> v ÃÕ«« Þ } Ì i >ÌiÃÌ «À ÃÌ iÌ V L ÌiV }Þ Ì V `Ài ®° HER INSPIRATION º Þ V >V ] , L Õ / Ì] Ã Ì i ÃÌÀ }iÃÌ Õ > Ü° 7i½Ûi Lii Ü> } > ÕÀ iÞ v À wÛi Þi>Àà > ` i >à Ì>Õ} Ì i Ì Li i Ì> Þ > ` « Þà V> Þ ÃÌÀ }] >ÌÌiÀ Ü >Ì vi Ì À Üà >Ì i° 9 Õ ii` Ì Ài i LiÀ Ì >Ì > Ì >Ì >ÌÌiÀÃ Ã Ü Þ Õ Ài>VÌ Ì Ü >Ì >««i Ã Ì Þ ÕÆ Ì >Ì Ã Ü Þ Õ LÕ ` Þ ÕÀ V >À>VÌiÀ°» HER FAVOURITE #STRONGWOMEN QUOTE

A #strongwomen looks a challenge dead in the eyes and gives it a wink.

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USN Amino EnerG

fitness files

Previously called Amino-Stim, USN’s rebranded Amino Ener-G is the perfect drink to deliver allday energy and for enhanced focus, recovery and stamina. This sugar-free drink contains a blend of amino acids, as well as TeaCrine and V>vviˆ˜i° Ć‚Ă›>ˆÂ?>LÂ?i ˆ˜ ĂŒÂ…Ă€ii Ă€ivĂ€iĂƒÂ…ÂˆÂ˜} y>Ă›ÂœĂ•Ă€Ăƒ] including Watermelon, Mango-Orange, and Pineapple Mango.

NEW!

supplements TITAN TRUE WHEY AND OATS Titan True Whey and Oats is a great-tasting and nutritious “i>Â? Ă€iÂŤÂ?>Vi“iÂ˜ĂŒ ĂŒÂ…>ĂŒ Vœ“Lˆ˜iĂƒ /ÂˆĂŒ>Â˜Â˝Ăƒ “ˆVĂ€ÂœÂ‡wÂ?ĂŒiĂ€i` whey protein, True Whey, with organic, non-GMO stone-milled oats – and nothing else, offering sheer purity, sheer simplicity and sheer goodness. With each 50g serving you get 24 grams of the highest quality protein and nearly 10 grams of BCAAs and glutamine combined, to revitalise your body. This protein volume and quality is delivered along with >Â?Â? ĂŒÂ…i Li˜iwĂŒĂƒ ĂŒÂ…>ĂŒ £ää¯ VÂœÂ?`‡VÂ?ˆ“>ĂŒi ÂœĂ€}>˜ˆV Âœ>ĂŒĂƒ ÂœvviĂ€] ĂƒĂ•VÂ… >Ăƒ >“Â?i `ˆiĂŒ>ÀÞ wLĂ€i° ĂŒÂ˝Ăƒ >Â?ĂƒÂœ > Ă›Âˆ>LÂ?i ĂƒÂœĂ•Ă€Vi of vital minerals, electrolytes and trace elements, and is extremely convenient. Contains no saturated fat or sugar.

PHATBOY NUTRITION RANGE LAUNCHES PhatBoy Nutrition is the latest home-grown professional supplement brand to hit the market. Founded by the championship-winning bodybuilding due of Louis Bessinger and Michael Ott, the brand aims to meet the diverse needs of physique athletes, and at a reasonable price to Â?ÂœV>Â? VÂœÂ˜ĂƒĂ•Â“iĂ€ĂƒÂ° Â˜ĂŒi}Ă€ÂˆĂŒĂž ĂƒÂˆĂŒĂƒ >ĂŒ ĂŒÂ…i VÂœĂ€i Âœv ĂŒÂ…ÂˆĂƒ brand, with each new product tested thoroughly to ensure optimum quality, taste and effect. The product range includes NitroCutz, an extreme pre-workout supplement and PhatBoy Refuel, an intra- and post-workout muscle cell volumising, stimulant-free matrix, among others.

Visit phatboynutrition.com to order.

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Biogen Lean Whey Biogen Lean Whey represents the most advanced female nutrition technology.

Lean Whey is high in protein to maintain lean muscle mass and contains OatWell™ ­">ĂŒ LiĂŒ>‡}Â?Ă•V>˜Ž wLĂ€i ĂŒÂœ Â…iÂ?ÂŤ “>ÂˆÂ˜ĂŒ>ˆ˜ LÂ?œœ` }Â?Ă•VÂœĂƒi Â?iĂ›iÂ?Ăƒ ĂŒÂœ VĂ•Ă€L Â…Ă•Â˜}iĂ€ >˜` “>ÂˆÂ˜ĂŒ>ˆ˜ i˜iĂ€}Ăž Â?iĂ›iÂ?ĂƒÂ° The formulation will supplement a balanced, energyrestricted diet plan and active lifestyle. Lean Whey is the ideal supplement for weight-conscious individuals looking for an easy to prepare, compact meal replacement or snack.

SEPTEMBER - OCTOBER 2017 | XXX mUOFTTNBH DP [B

NCN QUICK PRO-OATS Offers the ideal combination of oats and whey that is quick and easy for all to use. Painstakingly tested and tasted, NCN Quick Pro-Oats Oats & Whey Mix contains a ready-mix of raw oats and high-quality whey protein powder packaged in single-serving sachets for optimal convenience and a simple, daily solution. Available in Strawberry, Chocolate and Original flavours from ncnhealth.com

GREAT TASTING

PEANUT BUTTER WITH WHEY ISOLATE

A great tasting, high protein snack that will not stick to your palate. Ideal for muscle growth, maintenance and recovery!

0% Trans Fat Cholesterol free Rich source of 8 Amino acids that your body needs to grow, repair and recover.

35%

PROTEIN IN EVERY SERVING

AVAILABLE AT SELECTED STORES IN THE GAUTENG REGION. SOON TO BE AVAILABLE IN KWAZULU-NATAL & THE CAPE REGION MANUFACTURED BY DURSOTS® ALLJOY®, A DIVISION OF THE DARSOT GROUP OF COMPANIES

reader recipe #FitnessReaderRecipe Winning recipe supplied by Nelmarie Klopper

CHOCOLATE CARAMEL CUPS

A dessert to satisfy any chocolate craving!

WHAT SHE USED: Chocolate mug cake ingredients 1 scoop USN BlueLab Whey Double

Â…ÂœVÂœÂ?>ĂŒi ,ÂœVÂŽĂž ,Âœ>` y>Ă›ÂœĂ•Ă€ 1 tbsp unsweetened cacao 1 egg ¤ ĂŒĂƒÂŤ L>Žˆ˜} ÂŤÂœĂœ`iĂ€ 3-4 tbsp milk of choice ÂŁ ĂŒĂƒÂŤ ĂƒĂœiiĂŒi˜iĂ€ Âœv V…œˆVi Caramel cheesecake layer ingredients Ă“ 1- ˆiĂŒ Ă•iÂ? 1Â?ĂŒĂ€>Â?i>˜ >Ă€>“iÂ? ÂŤĂ€ÂœĂŒiˆ˜ L>Ă€Ăƒ 3-5 tbsp milk of choice ĂŽ ĂŒLĂƒÂŤ v>ĂŒÂ‡vĂ€ii VÂœĂŒĂŒ>}i VÂ…iiĂƒi Ă“ ĂŒLĂƒÂŤ v>ĂŒÂ‡vĂ€ii ÂŤÂ?>ˆ˜ ĂžÂœ}Â…Ă•Ă€ĂŒ ÂŁ ĂŒLĂƒÂŤ ĂƒĂœiiĂŒi˜iĂ€ Âœv V…œˆVi Chocolate sauce ingredients 2 tsp USN BlueLab Whey Double Chocolate Rocky ,Âœ>` y>Ă›ÂœĂ•Ă€ 1 tsp unsweetened cacao ĂŽ ĂŒLĂƒÂŤ Ăœ>ĂŒiĂ€ Topping ingredients { ĂŒLĂƒÂŤ Ă€ÂœÂ?Â?i` Âœ>ĂŒĂƒ 2 tbsp honey 1 tbsp unsweetened cacao

HOW SHE MADE THEM:

4N ÇNO Ÿ NŹ Almonds offer a great source of protein.

Also try dessicated coconut or a light dusting of cacao powder.

1 Mix all the chocolate mug V>ÂŽi ˆ˜}Ă€i`ˆiÂ˜ĂŒĂƒ ˆ˜ > }ˆ>Â˜ĂŒ “Õ} >˜` “ˆVĂ€ÂœĂœ>Ă›i vÂœĂ€ ÂŁ ½ minutes. Keep watching ĂŒÂ…i “Õ} V>ÂŽi ĂŒÂœ iÂ˜ĂƒĂ•Ă€i ĂŒÂ…>ĂŒ ÂˆĂŒ `ÂœiĂƒÂ˜Â˝ĂŒ Ă€ÂˆĂƒi ÂœĂ›iĂ€ the top.

2 iÂ?ĂŒ ĂŒÂ…i ÂŤĂ€ÂœĂŒiˆ˜ L>Ă€Ăƒ with the milk until it has > VĂ€i>“Þ VÂœÂ˜ĂƒÂˆĂƒĂŒi˜VÞ° Blend the cottage cheese, ĂžÂœ}Â…Ă•Ă€ĂŒ >˜` ĂƒĂœiiĂŒi˜iĂ€ ĂœÂˆĂŒÂ… ĂŒÂ…i “iÂ?ĂŒi` L>Ă€ĂƒÂ° 3 Mix all the chocolate Ăƒ>Ă•Vi ˆ˜}Ă€i`ˆiÂ˜ĂŒĂƒ ĂŒÂœ}iĂŒÂ…iĂ€ Ă•Â˜ĂŒÂˆÂ? > Ăƒ>Ă•Vi VÂœÂ˜ĂƒÂˆĂƒĂŒi˜VĂž ÂˆĂƒ >V…ˆiĂ›i`°

4 Mix all the topping ˆ˜}Ă€i`ˆiÂ˜ĂŒĂƒ >˜` vÀÞ ˆ˜ > ĂœiÂ?Â?‡}Ă€i>Ăƒi` ÂŤ>˜ Ă•Â˜ĂŒÂˆÂ? ĂŒÂ…i Âœ>ĂŒĂƒ >Ă€i ĂŒÂœ>ĂƒĂŒi` >˜` slightly sticky.

Layer your dessert in a cup as follows: 1 Chocolate cake 2 >Ă€>“iÂ? VÂ…iiĂƒiV>ÂŽi wÂ?Â?ˆ˜} 3 Chocolate cake 4 >Ă€>“iÂ? VÂ…iiĂƒiV>ÂŽi wÂ?Â?ˆ˜} 5 Chocolate sauce 6 Topping

Serving size: Makes 2 servings

Did you know?

Cacao Â…>Ăƒ ˜i>Ă€Â?Ăž four times the antioxidant content of dark chocolate >˜` Â“ÂœĂ€i ĂŒÂ…>˜ 20 times that of blueberries.

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

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

Following rigorous consumer taste testing performed in South Africa’s leading supplement retailers, USN released BLUELAB™ 100% Whey Protein – a whey protein product that still includes the premium ingredients sourced from the world’s best suppliers, with the added >ÂŤÂŤi>Â? Âœv VÂœÂ˜ĂƒĂ•Â“iĂ€Â‡ÂˆÂ˜yĂ•i˜Vi` y>Ă›ÂœĂ•Ă€ĂƒÂ°

ites r u o v a f t my C he c k o u

PRODUCT REVIEW

BY SHELBY JESSICA NEVES, 2016 USN Face of Fitness

AMINO ENER-G

PHEDRACUT LAVA X

L-CARNICUT

This all-day amino acid-based energy drink is exactly what you need to kickstart your day and keep you going, no matter what life throws your way! This refreshing drink contains a blend of amino acids and 108mg of caffeine per serving and, best of all, it’s sugar free! It’s so versatile that it can be used as an all-day energy drink, a pre-workout, an intra-workout, or as an anytime ‘pick-me-up’ for added energy and stamina, or as a post-workout recovery aid. It’s available in three great-tasting flavours – Watermelon, MangoOrange and Pineapple-Mango. Energy has never tasted this good!

Take fat burning to the next level with PhedraCut Lava X! This extreme shredding agent is formulated with four patented ingredients, as well as 250mg of caffeine for optimal results. It’s my secret weapon to get into tip-top shape for summer, because the energy boost it delivers ensures that I’m able to give it my all during training sessions. Take one capsule 30 minutes before breakfast and lunch to increase your fat-burning potential all day, and for metabolism support!

L-Carnicut is a great-tasting, concentrated liquid L-Carnitine supplement that contains Green Coffee Bean extract to help you metabolise fat. L-Carnitine taps into your stored body fat and may provide support to burn it as fuel, which also results in increased energy. L-Carnicut is stimulant-free and suitable for vegetarians, which makes it a very popular product. Drink it 30 to 60 minutes before your training session on training days, or anytime during the day on non-training days to assist you in your weight loss journey!

Available in delicious Naartjie, Very Berry & Blue Raspberry flavours.

supp talk

BURNING OUT WHY WOMEN SHOULD AVOID USING FAT BURNERS FORMULATED FOR MEN

HORMONAL DIFFERENCES

MYRIAD FACTORS hile the hardcore packaging of the thermogenic fat burners in your man’s supplement cupboard may look appealing, especially as it may imply that it’s more effective at ‘shredding’ or ‘torching’ fat, it’s important for women to understand that taking products formulated URGEKĆ‚ECNN[ HQT OGP ECP JCXG an adverse effect.

That’s because men and women are distinctly different, not only physically in terms of their weight, height and relative body composition, but also in their physiology and biology, particularly the ways their hormonal (endocrine) systems function, along with their metabolisms.

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It’s important for women to understand that taking products formulated specifically for men can have an adverse effect.

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Let’s look at the obvious FKHHGTGPEGU Ć‚TUV Women generally weigh less than men, which means to have the same effect, a dose of a potent thermogenic compound would ˜ii` ĂŒÂœ Li ĂƒÂˆ}˜ˆwV>Â˜ĂŒÂ?Ăž Â“ÂœĂ€i ˆ˜ a fat burner formulated for men than it would in one formulated ĂƒÂŤiVˆwV>Â?Â?Ăž vÂœĂ€ ĂœÂœÂ“i˜° The manner in which compounds are metabolised in the body of a female can also be vastly different to the way the same substance is metabolised by a male’s body. Take alcohol, for instance. As a women’s body is, in general, composed of more fat, and they carry less water – the average adult male is approximately 60% water and the average adult female is approximately 50% – the concentration of alcohol (or medication or stimulants) will likely be greater in the body of a female, even when body weight is the same. Alcohol is also metabolised slower in the digestive systems of women, allowing more alcohol to reach the blood stream and other organs than in men.

SEPTEMBER - OCTOBER 2017 | XXX mUOFTTNBH DP [B

There are also differences in enzyme activity between “i˜ >˜` ĂœÂœÂ“i˜ ĂŒÂ…>ĂŒ ˆ˜yĂ•i˜Vi the metabolism of substances like medication and alcohol.

For example, gastric alcohol dehydrogenase activity is higher in males than in females. As a result, women have a lower alcohol threshold than men.

Differences in digestive health, food interactions, gut motility and transit time (mean transit times are shorter in men than in women), gut pH (gastric yĂ•Âˆ` ÂˆĂƒ Â“ÂœĂ€i >Vˆ`ˆV ˆ˜ “>Â?iĂƒ ĂŒÂ…>˜ vi“>Â?iĂƒÂŽ] >˜` }Ă•ĂŒ yÂœĂ€> VÂœÂ“ÂŤÂœĂƒÂˆĂŒÂˆÂœÂ˜ V>˜ >Â?ĂƒÂœ ˆ˜yĂ•i˜Vi differences in the absorption Âœv ĂƒÂŤiVˆwV VÂœÂ“ÂŤÂœĂ•Â˜`Ăƒ] Â?ˆŽi those found in thermogenic fat burners.

Alcohol is also metabolised slower in the digestive systems of women, allowing more alcohol to reach the blood stream than in men

In terms of hormonal differences, oestrogen, which is the dominant sex hormone in females, has a “>Â?ÂœĂ€ ˆ˜yĂ•i˜Vi ˆ˜ }>ĂƒĂŒĂ€ÂˆV wĂ€ĂƒĂŒÂ‡ÂŤ>ĂƒĂƒ “iĂŒ>LÂœÂ?ÂˆĂƒÂ“ >˜` the elimination rates of both >Â?Vœ…œÂ? >˜` ÂœĂ€>Â?Â?ĂžÂ‡ÂˆÂ˜}iĂƒĂŒi` medications (the ways drugs are metabolised is known as pharmacokinetics and pharmacodynamics).

Even caffeine is metabolised at different rates, with men experiencing a greater effect, and within just 10 minutes, than that experienced by women, according to a recent study conducted by researchers from the University of Barcelona.

The fact that the metabolism of most substances is slower in women than in men is believed to be the major cause of differential pharmacokinetics between the sexes.

Practically speaking, this means that higher doses of compounds will take longer to be metabolised and get to work in females, and will also take a longer time before they can be eliminated from the LÂœ`Þ° œ˜}Â‡ĂŒiÀ“ Ă•Ăƒi Âœv ĂŒÂ…i wrong fat burner can therefore V>Ă•Ăƒi > LĂ•ÂˆÂ?`‡Õ vÂœĂ€ ÂŤÂœĂœiĂ€vĂ•Â? compounds as the female body is not able to process the dosages and volumes being taken.

Despite its primary function as a fat burner, overdosing on these products can actually reduce your ability to lose fat over time.

STRESS RESPONSE Exceeding gender-relevant FQUCIGU QH URGEKƂE EQORQWPFU can also affect your body in other ways, as Gareth Powell, Technical Manager for Ascendis 5RQTVU 0WVTKVKQP GZRNCKPU “Thermogenic fat burners have a tendency to elevate cortisol levels, which increases total stress, reducing muscle mass and ` Ü Ài}Õ >Ì } À iÃ Ì >Ì play a vital role in lipolysis (fat iÌ>L à ®° / à >à > à } wV> Ì impact on your ability to change your body composition.”

Yes, despite its primary function as a fat burner, overdosing on these products can actually reduce your ability to lose fat over time. Powell elaborates: “By increasing stress hormone output, fat burners and stimulants i V Ì > w} Ì À y } Ì Àië Ãi by increasing adrenaline output.

While this will give you more energy and you’ll be able to work harder during this time, with the

A BETTER APPROACH Rather stick to the wide range of products that have been URGEKƂECNN[ HQTOWNCVGF VQ work with female physiology and biology by delivering the right dose and combination of research-backed ingredients that have been proven to FGNKXGT TGUWNVU In closing, when it comes Ì Üi } Ì ÃÃ « > Ã] * Üi recommends only using fat burners in the last third of the plan. “While I’m certainly not against the use of fat burners, I believe they’re only required when absolutely necessary. This is typically when body fat or weight loss has stalled, or slowed

rise in body temperature helping to boost your metabolism, over time this effect will diminish and your body will eventually stop responding in this way as adrenal fatigue sets in. You’ll very quickly start to burn out as endocrine organs and the metabolic hormones they produce become overworked, with the receptors in your brain responsible for signalling fat loss also becoming fatigued.”

Faced with all these potential issues, it’s pertinent to ask yourself if you really want to dip into his stash of powerful thermogenic fat burners. You may get an initial boost, but as time progresses the metabolic costs on your body will mount, and you’ll ultimately pay the price with what can often be severe endocrine disruption and hormonal imbalances that will lead to a metabolic shutdown, which may eventually require medical intervention to treat.

à } wV> Ì Þ] À Ü i Þ Õ½Ûi already reached a low body fat percentage. It’s important that all other factors have been scrutinised and considered before planning the acute use of fat burning compounds.”

He adds that this more conservative approach also ensures that there’s not enough time for your system to build up a tolerance to the products, which can negatively affect your hormones, metabolism and, ultimately, your success. “In this instance, it will give the individual the ‘push’ they need to adhere to their nutrition and training plan as they consistently feel good and perform better,” concludes Powell.

nutrition news

PLANT PROTEIN

POWER-UP R

esults of a new study from epidemiologists at the University of Massachusetts Amherst and Harvard T.H. Chan School of Public Health suggest that long-term, high intake of vegetable protein from foods such as whole grains, soy and tofu, may protect women from early menopause and could prolong reproductive function.

PHYTO PRO PISTACHIO, SESAME SEED & VANILLA PROTEIN BALLS

fitness filesEĹšC POWERFUL PINEAPPLE

MIND your food choices

One cup of pineapple provides more than 100% of your recommended daily amount of vitamin C. Also a rich source of manganese – a one-cup serving contains 75% of your RDA.

The MIND diet – a mash-up of the Mediterranean and DASH diets for the Intervention for Neurodegenerative Delay, has been developed using current science to take the best of both diets to help reduce the risk of cognitive decline from dementia and Alzheimer’s disease.

It was developed by Martha Clare Morris, a nutritional epidemiologist at Rush University Medical Center, through a study funded by the National Institute on Aging.

$15 billion 74

SEPTEMBER - OCTOBER 2017 | XXX mUOFTTNBH

EAT AWAY PAIN In a study published in 2016 in the journal Clinical Rheumatology, an extract of WORMWOOD (Artemesia annua) at a dosage of 150mg daily improved participants’ sensations of pain measured on the WOMAC scale.

th he estimated v lue of the global yoghurt dustry by 024.

20

An ideal combination of healthy fats, clean protein and slow-release carbs.

Ingredients: ½ cup almond butter ½ cup pistachios ½ cup sesame seeds 1 serving Phyto Pro Thrive with real Madagascan vanilla 6 pitted medjool dates 1 tbsp coconut oil Instructions: • Add all ingredients into a food processor. Process until the pistachios are VÂ…ÂœÂŤÂŤi` w˜iÂ?Ăž >˜` everything is well blended. • Using a teaspoon, take a spoonful at a time and squeeze it into the palm of your hand a couple of times to compact the mixture, then roll into a ball shape. • Leave as is or roll lightly in sesame seeds before placing in the refrigerator for ÂŁx‡Îä Â“ÂˆÂ˜Ă•ĂŒiĂƒ ĂŒÂœ wÀ“ Ս° Phyto Pro Thrive Vanilla is y>Ă›ÂœĂ•Ă€i` ĂœÂˆĂŒÂ… >`>}>ĂƒV>˜ Ă›>˜ˆÂ?Â?> Li>˜ ÂŤÂœĂœ`iĂ€ >˜` ĂƒĂœiiĂŒi˜i` ĂœÂˆĂŒÂ… > Ă•Â˜ÂˆÂľĂ•i LÂ?i˜` Âœv -ĂŒiĂ›Âˆ> >˜` 8ĂžÂ?ÂˆĂŒÂœÂ?° Ć‚Ă›>ˆÂ?>LÂ?i ˆ˜ xää} ­,Ă“{xÂŽ >˜` ÂŁĂ“xä} ĂŒĂ•LĂƒ ­,xĂˆĂ¤ÂŽÂ° 6ÂˆĂƒÂˆĂŒ phytopro.co.za/Store-Locator ĂŒÂœ w˜` ĂžÂœĂ•Ă€ ˜i>Ă€iĂƒĂŒ ĂƒĂŒÂœVÂŽÂˆĂƒĂŒÂ°

NULAID’S ‘SAFE EGGS’ PASTEURISED FOR PROTECTION Nulaid’s pasteurised ‘Safe Eggs’ offer a long shelf life and peace of mind. Safe Eggs have two major advantages over normal eggs – they are bacteria free and therefore protect against food-borne illnesses, most notably salmonellosis, and have an extended shelf life of up to 56 days at ambient temperature. The eggs, produced by hens fed an all-grain diet, are pasteurised using a technologically advanced heating method that does not boil the eggs but kills bad bacteria. Nulaid, which recently acquired Safe Eggs, has now relaunched under the Nulaid brand.

Available at various Checkers stores in Gauteng, Western Cape and KwaZuluNatal. Visit www.nulaid.co.za for more info.

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DIRTY DOZEN

/ i Û À i Ì> 7 À } À Õ«½Ã ­ 7 ® Óä£Ç - ««iÀ½Ã Õ `i Ì *iÃÌ V `ià *À `ÕViÒ i «Ã à ««iÀà > i v À i` `iV Ã Ã Ü i LÕÞ } vÀià vÀÕ Ì > ` Ûi}iÌ>L ið / i 7 ½Ã

ÀÌÞ âi Ò ÃÌÃ Ì i 12 most heavily contaminated commercially produced vÀÕ Ìà > ` Ûi}iÌ>L ið 7 i LÕÞ } Ì iÃi v `Ã Ì Ã } Þ >`Û Ã>L i Ì Ãi iVÌ À}> V «Ì Ã Ü i « Ãà L i] À Ì thoroughly wash produce before eating or cooking.

1. Strawberries 2. Spinach 3. Nectarines 4. Apples

5. Peaches 6. Pears 7. Cherries 8. Grapes

Blueberries SUPERFOOD WITH SUPER POWERS • Packed full of antioxidants that reduce your risk for heart disease, cancer and Alzheimer’s.

• Provide 95mg of potassium per one-cup serving.

Potassium is a blood pressure-lowering mineral.

• The peel is an excellent source of ƂDTG – 6g per one-cup serving – to improve digestion, lower cholesterol, and reduce risks for several cancers.

• Nutrient-dense fruit with a low GI (20g of carbs per serving) and a moderate calorie value – only 80 calories per one-cup serving.

• Provides 25% of your daily vitamin C requirements to boost immunity.

9. Celery 10. Tomatoes 11. Bell peppers 12. Potatoes

Spring Time

Stock up on these in-season fruits and veggies.

Fruits: Apples, avos, bananas, Cape gooseberries, coconuts, dates, grapefruit, guavas, naartjies, lemons, nectarines, oranges, pawpaws, pears, pineapples, sweet melon, strawberries, apricots, blackberries, cherries, prunes, raspberries, plums, watermelom.

Vegetables: Artichokes, asparagus, mielies, parsnips, red onions, rhubarb, aubergines, baby marrows, beetroot, brussels sprouts, kale spinach, turnips.

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fit EĹšC

WORKOUT I

trition

a premium on convenience CPF GHƂECE[ (QT VJGUG reasons, it’s easy to rely QP VJG YGCNVJ QH TGCFKN[ available and effective UWRRNGOGPVU QP VJG OCTMGV 'XGT[ PGGF KU ECVGTGF VQ YKVJ GKVJGT a powder, pill, readyto-drink product, or convenient grab-and-go DCT

These products have been specially formulated to deliver ĂŒÂ…i Â“ÂœĂƒĂŒ Li˜iwVˆ>Â? `ÂœĂƒi Âœv ĂŒÂ…i macronutrients, micronutrients and other performanceenhancing compounds we ˜ii` >ĂŒ ĂƒÂŤiVˆwV ĂŒÂˆÂ“iĂƒ >Ă€ÂœĂ•Â˜` our training sessions to ensure we perform at our best and recover optimally.

However, a pre- and postworkout supplement may not always be an option, in which case it’s important to know what to eat to deliver ĂŒÂ…i Ăƒ>“i Li˜iwĂŒĂƒÂ° 7ÂˆĂŒÂ… the right combination of macronutrients, whole-food meals can also provide the energy and nutrients our bodies need to fuel exercise and recovery. Consider these whole-food pre- and postworkout meal options before your next training session and see how your body responds...

With the right combination of macronutrients, wholefood meals can also RTQXKFG VJG GPGTI[ and nutrients our bodies need to fuel GZGTEKUG CPF TGEQXGT[ 76

SEPTEMBER - OCTOBER ] XXX mUOFTTNBH DP [B

What to eat...

before and after exercise

Before training 6JG EQORQUKVKQP QH C RTG YQTMQWV OGCN YKNN XCT[ ITGCVN[ FGRGPFKPI QP VJG IQCNU CPF QDLGEVKXGU QH [QWT UGUUKQP /GCN VKOKPI KU CPQVJGT KORQTVCPV EQPUKFGTCVKQP to avoid potential gastrointestinal issues UWEJ CU ETCORU DNQCVKPI QT GOGTIGPE[ XKUKVU VQ VJG DCVJTQQO In general, a pre-workout meal must FGNKXGT VJG PGEGUUCT[ HWGN VJG DQF[ needs to perform, minimise muscle FCOCIG CPF QT DWTP HCV 7Â…>ĂŒiĂ›iĂ€ the composition of your meal, try eating ĂŽĂ¤Â‡ĂˆĂ¤ Â“ÂˆÂ˜Ă•ĂŒiĂƒ LivÂœĂ€i ĂŒĂ€>ˆ˜ˆ˜}° >ĂŒÂˆÂ˜} too close to your workout can cause `ˆ}iĂƒĂŒÂˆĂ›i `ÂˆĂƒVœ“vÂœĂ€ĂŒ >Ăƒ LÂ?œœ` ÂˆĂƒ Ă€iÂľĂ•ÂˆĂ€i` in the digestive tract to help process the meal, leaving less available to transport oxygen and nutrients to working muscles.

Before intense weight training: A protein-rich meal before a trip to the gym for a metcon or CrossFit 7" ĂœÂˆÂ?Â? iÂ˜ĂƒĂ•Ă€i ĂžÂœĂ• Â…>Ă›i >“ˆ˜œ >Vˆ`Ăƒ circulating through your system to limit the amount of muscle damage that occurs, while also fast-tracking recovery. The trick is to select the correct protein source – it should be a highlybioavailable source of protein, ĂƒĂ•VÂ… >Ăƒ i}}Ăƒ] wĂƒÂ… ÂœĂ€ Â?ÂœĂœÂ‡v>ĂŒ dairy, rather than red meat which is digested more slowly. If your aim is to build some muscle >˜`Ă‰ÂœĂ€ }iĂŒ wĂŒ] > ĂƒÂœĂ•Ă€Vi Âœv Â?ÂœĂœÂ‡ ] ˜œ˜‡wLĂ€ÂœĂ•Ăƒ V>Ă€LĂƒ Â­ĂŒÂ…i wLĂ€ÂœĂ•Ăƒ Žˆ˜` can cause bloating and gas) is also ideal to boost circulating glycogen levels to fuel the workout.

Before heavy lifting: If your training session lasts for an hour and you follow a traditional training split aimed at improving your ÂŤÂ…ĂžĂƒÂˆÂľĂ•i] ĂžÂœĂ• Ă€>Ă€iÂ?Ăž ˜ii` ĂŒÂœ i>ĂŒ > V>Ă€LÂ‡Ă€ÂˆVÂ… meal before training as your body stores ĂƒĂ•vwVˆiÂ˜ĂŒ }Â?ĂžVÂœ}i˜ ˆ˜ ĂžÂœĂ•Ă€ Â“Ă•ĂƒVÂ?i ViÂ?Â?Ăƒ >˜` liver. Your ideal snack would be a source of bioavailable protein, such as a handful of mixed nuts (ditch the peanuts) with a bit of biltong or a boiled egg.

# RTQVGKP TKEJ OGCN DGHQTG C VTKR VQ VJG I[O HQT C OGVEQP QT %TQUU(KV WOD will ensure you have amino acids circulating through your system to limit the amount of muscle damage that occurs

After training If your goal is to aid recovery from GZGTEKUG VJG UEKGPEG QP RQUV YQTMQWV meal composition is unequivocal s HQTIQ VJG HCV CPF UVKEM VQ C JKIJ protein, moderate-carb meal to restore IN[EQIGP NGXGNU CPF CKF VJG OWUENG DWKNFKPI RTQEGUUGU D[ JGNRKPI KPUWNKP drive circulating glucose and amino CEKFU KPVQ OWUENG EGNNU The reason fat is generally omitted from this meal is that it delays gastric emptying, which slows the rate at which amino acids and glycogen can enter the bloodstream via the digestive system.

Post-workout meal options HIGH-CARB, HIGH-PROTEIN OPTIONS: Banana and peanut butter smoothie:

Before moderate-intensity cardio: During longer cardio workouts, when intensity levels are low to moderate, your body has the ability ĂŒÂœ ivwVˆiÂ˜ĂŒÂ?Ăž Ă•Ăƒi v>ĂŒ >Ăƒ > ÂŤĂ€ÂˆÂ“>ÀÞ ĂƒÂœĂ•Ă€Vi Âœv fuel. You want to ensure that most of that fat is metabolised from stores in your fat cells, which necessitates that glycogen and insulin levels remain low. A good pre-workout meal in this case would therefore be one that is low in carbs, with some form of more easilydigestible fat, such as MCT oil. Any activity under two hours in duration can be fuelled by stored glycogen and fat alone, provided your intensity remains below threshold levels.

Before intense cardio sessions: During intense cardio sessions, where you spend the majority of the time exercising above your aerobic threshold, your body’s primary source of fuel will be glycogen, which is derived from ingested carbohydrates. A highcarb, low-protein meal is recommended before these types of sessions, if they’re ÂŤĂ€ÂˆÂ“>Ă€ÂˆÂ?Ăž >ˆ“i` >ĂŒ LÂœÂœĂƒĂŒÂˆÂ˜} wĂŒÂ˜iĂƒĂƒÂ° Ă?>“Â?iĂƒ include track sessions, hill repeats, intervals or fartleks. It is best to consume meals 90 minutes to two hours prior to your session.

Pre-workout meal options LOW-CARB, HIGH-PROTEIN OPTIONS: Eggs and avo: Two hard-boiled eggs with half an avo delivers highly bioavailable protein and easily-digested fat.

Omelette: An omelette is another tasty way to get in 2-3 eggs before a workout.

HIGH-CARB, HIGH-PROTEIN OPTIONS: 9JKVG Ć‚UJ CPF UYGGV RQVCVQGU A palm-sized serving of white wĂƒÂ… ĂœÂˆĂŒÂ… >˜ i¾Õ>Â? ÂŤÂœĂ€ĂŒÂˆÂœÂ˜ Âœv ĂƒĂœiiĂŒ ÂŤÂœĂŒ>ĂŒÂœ ÂˆĂƒ > }Ă€i>ĂŒ ÂœÂŤĂŒÂˆÂœÂ˜ {x Â“ÂˆÂ˜Ă•ĂŒiĂƒ before a workout.

Oats and eggs: Fuel up on ½ cup of cooked rolled oats (avoid the instant variety) and two whole eggs.

Fruit smoothie: Fruits are a great sources of rapidly digested carbs.

7Â…i˜ “ˆĂ?i` ĂœÂˆĂŒÂ… Â?ÂœĂœÂ‡v>ĂŒ ĂžÂœ}Â…Ă•Ă€ĂŒ >˜` “ˆÂ?ÂŽ] ĂžÂœĂ• }iĂŒ ĂŒÂ…i >``i` Li˜iwĂŒ of the dairy-derived protein.

Mix low-fat yoghurt and milk with a banana and a tablespoon of natural peanut butter.

Cottage cheese on corn cakes: Avoid rice cakes as they generally have an extremely high ° ,>ĂŒÂ…iĂ€ ĂƒÂŤĂ€i>` ĂƒÂœÂ“i low-fat cottage cheese on corn cakes.

Chicken wrap: Take a ĂœÂ…ÂœÂ?iĂœÂ…i>ĂŒ ĂœĂ€>ÂŤ >˜` wÂ?Â? it with strips of chicken and loads of root veg and leafy greens.

If, however, your aim is to lose weight and/or fat, it may be best to stick to a carb-free meal, with only a high-protein snack and a bit of fat ingested to limit muscle tissue breakdown. The reason for this is to keep the insulin response low after training to prolong the metabolic effects that training imposes œ˜ ĂžÂœĂ•Ă€ LÂœ`Þ° 7ÂˆĂŒÂ…ÂœĂ•ĂŒ > Lˆ} “i>Â? Âœv carbs and protein your body will be forced to tap into fat stores for a while longer as it works to restore the body and repair the damage caused during exercise.

LOW-CARB MEAL OPTIONS: Nut butter smoothie: Avoid peanut butter due to the carb content. Use low-fat yoghurt and milk.

Yoghurt and nut granola: Mix low-fat, sugar-free yoghurt with low-carb nut granola.

Scrambled egg: Crack 2-3 eggs in a frying pan, mix them up and serve with salt and pepper.

XXX mUOFTTNBH DP [B

77

fit shopping We joined Andene on a recent trip to the Ă&#x192;Ă&#x152;Â&#x153;Ă&#x20AC;i] Ă&#x152;Â&#x153; wÂ&#x2DC;` Â&#x153;Ă&#x2022;Ă&#x152; Ă&#x153;Â&#x2026;>Ă&#x152; this iconic source of local Ć&#x201A;VURQ wÂ?Â?Ă&#x192; Â&#x2026;iĂ&#x20AC; fridge and pantry cupboard with... ikini athlete and blogger on www.healthygirl. co.za, Andene Horne (check out her JGCNVJ Ć&#x201A;VPGUU CPF EQQMKPI VKRU QP +) "JGCNVJ[IKTNA YKVJACAUYGGVVQQVJ QT *GCNVJ[)KTN<# QP (CEGDQQM JCU DWKNV C DKI HQNNQYKPI CPF UWDUGSWGPVN[ C VJTKXKPI DWUKPGUU TGCF OQTG KP QWT 5# Ć&#x201A;VĆ&#x192;WGPEGT HGCVWTG QP RCIG YKVJ JGT VCUV[ [GV JGCNVJHWN TGEKRGU

B

176 5*122+0) 9+6*

Andene Horne

#PFGPGoU *GCNVJ[ )KTN HTKFIG RCPVT[ rulebook:

Give up diets, restriction and deprivation.

Embrace a whole-food approach to eating, which means eating unprocessed, real, clean, nutrient-rich foods that are as close to their natural state as possible. And eat seasonal, local and organic where possible.

Say â&#x20AC;&#x2DC;noâ&#x20AC;&#x2122; to hidden nasties â&#x20AC;&#x201C; additives, ÂŤĂ&#x20AC;iĂ&#x192;iĂ&#x20AC;Ă&#x203A;>Ă&#x152;Â&#x2C6;Ă&#x203A;iĂ&#x192;] Ă&#x152;Â&#x153;Ă?Â&#x2C6;V VÂ&#x2026;iÂ&#x201C;Â&#x2C6;V>Â?Ă&#x192;] Ă&#x20AC;iwÂ&#x2DC;i` Ă&#x192;Ă&#x2022;}>Ă&#x20AC;Ă&#x192; and chemicals.

#PFGPGoU *GCNVJ[ )KTN 5JQRRKPI 2JKNQUQRJ[ â&#x20AC;&#x153;I like to believe that one of the key components to living a healthy life or a Healthy Girl life, as I like to call it, is having a wholesome, equipped and prepared kitchen. You simply cannot achieve your }Â&#x153;>Â?Ă&#x192; Â&#x2C6;v Ă&#x17E;Â&#x153;Ă&#x2022;Ă&#x20AC; Â&#x17D;Â&#x2C6;Ă&#x152;VÂ&#x2026;iÂ&#x2DC; Â&#x2C6;Ă&#x192; wÂ?Â?i` Ă&#x153;Â&#x2C6;Ă&#x152;Â&#x2026; vÂ&#x153;Â&#x153;`Ă&#x192; Ă&#x152;Â&#x2026;>Ă&#x152; are going to hinder your health and wellness Â?Â&#x153;Ă&#x2022;Ă&#x20AC;Â&#x2DC;iĂ&#x17E;] Ă&#x153;Â&#x2026;Â&#x2C6;VÂ&#x2026; Â&#x2C6;Ă&#x192; Ă&#x153;Â&#x2026;Ă&#x17E; Ă&#x17E;Â&#x153;Ă&#x2022;½Â?Â? >Â?Ă&#x153;>Ă&#x17E;Ă&#x192; wÂ&#x2DC;` Ă&#x152;Â&#x2026;i foods Iâ&#x20AC;&#x2122;ve listed on hand in myy kitchen.â&#x20AC;?

INSIDE ANDENEâ&#x20AC;&#x2122;S FRIDGE AND FREEZER

â&#x20AC;˘ â&#x20AC;˘ â&#x20AC;˘ â&#x20AC;˘ â&#x20AC;˘ â&#x20AC;˘ â&#x20AC;˘ â&#x20AC;˘ â&#x20AC;˘ â&#x20AC;˘ â&#x20AC;˘ â&#x20AC;˘ â&#x20AC;˘ â&#x20AC;˘ â&#x20AC;˘ â&#x20AC;˘ â&#x20AC;˘ â&#x20AC;˘ â&#x20AC;˘ â&#x20AC;˘ â&#x20AC;˘

Almond & coconut milk Grass-fed traditional butter Healthy Girl Protein Balls, bars & treats Variety of greens: Spinach, watercress, rocket, kale & lettuce Berries: Strawberries, blueberries, raspberries (both fresh & frozen) Lemons Apples (green or red) Bananas (fresh & frozen) Nectarines (when in season) Avocados Hummus Healthy dips and/or salad dressings Garlic Andeneâ&#x20AC;&#x2122;s Ginger top tip: Organic maple syrup Healthy Girl Gluten-Free Loaf Thereâ&#x20AC;&#x2122;s always a Healthy Girl Overnight Oats variety of prepped Good quality dijon mustard XGIIKGU CPF RTQVGKP Organic feta as well as leftovers Free-range eggs from dinner inside Prepped whole grains: Quinoa and my fridge! brown rice are my go-tos

+oO EQOOKVVGF VQ eating nourishing foods that are clean, wholesome and nutrient-rich

INSIDE ANDENEâ&#x20AC;&#x2122;S PANTRY â&#x20AC;˘ A variety of herbal teas (rooibos, chamomile, peppermint & ginger) â&#x20AC;˘ Goji berries â&#x20AC;˘ Onions (red & brown) â&#x20AC;˘ Cacao powder â&#x20AC;˘ Nut butters (almond, peanut, macadamia & cashew) â&#x20AC;˘ Good quality tomato paste â&#x20AC;˘ Tahini â&#x20AC;˘ Extra virgin olive oil â&#x20AC;˘ Cold-pressed organic virgin coconut oil â&#x20AC;˘ Non-stick cooking spray â&#x20AC;˘ Sesame oil â&#x20AC;˘ Tinned tomatoes (donâ&#x20AC;&#x2122;t skimp, buy only quality brands!) â&#x20AC;˘ Tamari (gluten or wheat free) â&#x20AC;˘ Cinnamon â&#x20AC;˘ Turmeric powder â&#x20AC;˘ A variety of dried herbs & spices â&#x20AC;˘ Nori sheets â&#x20AC;˘ Brown rice cakes â&#x20AC;˘ Seed crackers â&#x20AC;˘ Balsamic vinegar â&#x20AC;˘ White wine vinegar â&#x20AC;˘ Apple cider vinegar â&#x20AC;˘ A variety of nuts & seeds (almonds, macadamias, brazil nuts, pumpkin seeds, sesame seeds, chia seeds etc) â&#x20AC;˘ A variety of whole grains (gluten-free rolled oats, quinoa & brown rice) â&#x20AC;˘ Good quality vegan protein powder (Wazoogles & Phyto Pro are my favourites) â&#x20AC;˘ Oat flour â&#x20AC;˘ Coconut flour â&#x20AC;˘ Almond flour â&#x20AC;˘ Gluten-free pasta alternative (chickpea pasta or 100% brown rice noodles) â&#x20AC;˘ Low-carb, sugar-free granola

+oO EQOOKVVGF VQ

*GCNVJ[ )KTNoU 5JQRRKPI *CDKVU

'CVKPI PQWTKUJKPI HQQFU that are clean, wholesome and nutrient-rich so that I can feel and perform my best every day.

Preparing my kitchen and myself for success. /CMKPI JGCNVJ[ UYCRU â&#x20AC;&#x201C; opting for healthpromoting foods that will inspire and encourage my Healthy Girl journey. â&#x20AC;&#x153;I know that when my kitchen is prepared this way I function so much better and life becomes that much healthier, happier and easier!â&#x20AC;?

p+ RTGHGT HQT O[ HQQF VQ DG HTGUJ UQ + WUWCNN[ FQ C YGGMN[ UJQR QP 5WPFC[ CHVGTPQQPU YJKEJ KU CNUQ YJGP + FQ O[ weekly meal prep. I set 2-3 hours aside each Sunday to prepare my kitchen for the week ahead. During this time I will usually make a batch of Healthy Girl protein balls, cook some whole grains, prepare some overnight oats, roast some veggies, bake a Healthy Girl gluten-free loaf, freeze some bananas (for smoothies) and prepare a protein of some kind.â&#x20AC;?

HOD DB 2 QJ "@ Ă&#x2021;D K@ BN GN # @C 2N V BJ 2N QK 'H V (D@KĹź 4-6 Serves: 4 6 The perfect treat to satisfy any chocolate craving! Go ahead and treat yourself to a batch of these insanely delicious Healthy Girl Rocky Road Chocolate Barks! Enjoy with a cup of tea, as a dessert, or even as a cheeky little healthy snack!

Ingredients: 1 cup Healthy Girl No Bake Cacao Crunch Protein Ball Mix 1 cup cacao powder 1-1½ cup melted coconut oil ½ cup pitted dates 2 tbsp maple syrup ½ cup goji berries ½ cup raw macadamias, roughly chopped ½ cup shredded coconut Method: Line a baking sheet with baking paper.

Place dates in a food processor or blender vÂ&#x153;Ă&#x20AC; >LÂ&#x153;Ă&#x2022;Ă&#x152; Ă&#x201C; Â&#x201C;Â&#x2C6;Â&#x2DC;Ă&#x2022;Ă&#x152;iĂ&#x192;] Ă&#x2022;Â&#x2DC;Ă&#x152;Â&#x2C6;Â? wÂ&#x2DC;iÂ?Ă&#x17E; VÂ&#x2026;Â&#x153;ÂŤÂŤi`° In a bowl, mix together the cacao, protein

mix, melted coconut oil and the ball mix chopped up dates.

Mix well, then add the maple syrup. Stir.

Lastly, add the remainder of ingredients, mix, then pour onto the lined baking sheet.

Refrigerate for 1-2 hours.

Crack into pieces.

Enjoy!

TIPS: If you do not have my Healthy Girl No Bake Cacao Crunch Protein Ball Mix, substitute it for another cup of cacao or oat flour (youâ&#x20AC;&#x2122;ll need to increase the maple syrup as cacao is really bitter and needs some sweetness). You donâ&#x20AC;&#x2122;t have to use macadamias, either. You can use any nut of your choice. However, I do find that macadamias add such a lovely creaminess.

Goji berries can also be substituted for dried cranberries (sulphur-free is preferable), if you prefer.

About Healthy Girl Andene Horne is a 26-year-old girl boss whose passion lies in health and wellness. She is the owner & founder of Healthy Girl with a Sweet Tooth, Creator of Healthy Girl DIY Protein Ball Mixes, Health & Lifestyle blogger, Puma SA brand ambassador, and is a soon-to-be Holistic Health Coach.

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79

nutritalk

BY Cara-Lisa

COCONUT WATER FRIEND OR FOE?

COCONUT

CRAZE

ith all the heat on coconut oil at the moment (which, by the way is all relative â&#x20AC;&#x201C; thereâ&#x20AC;&#x2122;s coconut oil and then thereâ&#x20AC;&#x2122;s coconut oil. The real stuff is amazing for you. The heavily processed variants, not so much, so buy smart), itâ&#x20AC;&#x2122;s worth delving deeper into the coconut water craze.

As we all know by now, money makes the food and beverage market go round, so it shouldnâ&#x20AC;&#x2122;t come as too much of a shock to uncover a few skeletons inside of the coconut market closet.

As with all food, natural is best. Straightout-the-shell unadulterated coconut water Â&#x153;vviĂ&#x20AC;Ă&#x192; > Â?Â&#x153;Â&#x2DC;} Â?Â&#x2C6;Ă&#x192;Ă&#x152; Â&#x153;v Â&#x2026;i>Â?Ă&#x152;Â&#x2026; LiÂ&#x2DC;iwĂ&#x152;Ă&#x192; q Â&#x2C6;Ă&#x152;½Ă&#x192; refreshing, itâ&#x20AC;&#x2122;s highly nutritious, it hydrates you with its abundance of natural electrolytes, and itâ&#x20AC;&#x2122;s a great source of energy due to the type (medium-chain triglycerides) and amount of fat it contains. And all this goodness is crammed into a convenient natural shell. Just chop a hole and drink up straight out of the coconut itself. I absolutely love it!

W

The real discussion pertains to store-bought coconut water. Is it really, well, coconut water?

Letâ&#x20AC;&#x2122;s break it down...

80

WHAT TO LOOK FOR Natural coconut water contains a unique combination of B vitamins, vitamin C, micronutrients, and phyto-hormones that CTG GZEGRVKQPCNN[ DGPGĆ&#x201A;EKCN VQ [QWT JGCNVJ Coconut water (the stuff straight from PCVWTG KU UEKGPVKĆ&#x201A;ECNN[ RTQXGP VQ â&#x20AC;˘ Help to prevent heart attacks; â&#x20AC;˘ Lower high blood pressure; â&#x20AC;˘ Combat ageing with its anti-ageing properties; â&#x20AC;˘ Fight free radicals to help prevent cancer with its cytokine and antioxidant content; â&#x20AC;˘ Treat Alzheimerâ&#x20AC;&#x2122;s disease or dementia with its high levels of trans-zeatin.

REAL VS MANUFACTURED However, as with most products on the market these days, itâ&#x20AC;&#x2122;s not as simple as picking just any coconut water off the shelf. *>VÂ&#x17D;>}i` VÂ&#x153;VÂ&#x153;Â&#x2DC;Ă&#x2022;Ă&#x152; Ă&#x153;>Ă&#x152;iĂ&#x20AC; Â&#x2026;>Ă&#x192; yÂ&#x153;Â&#x153;`i` Ă&#x152;Â&#x2026;i Â&#x201C;>Ă&#x20AC;Â&#x17D;iĂ&#x152; >Â&#x2DC;` Ă&#x17E;Â&#x153;Ă&#x2022; V>Â&#x2DC; Â&#x2DC;Â&#x153;Ă&#x153; wÂ&#x2DC;` Â&#x2C6;Ă&#x152; Â&#x2C6;Â&#x2DC; > Ă&#x203A;>Ă&#x20AC;Â&#x2C6;iĂ&#x152;Ă&#x17E; Â&#x153;v vÂ&#x153;Ă&#x20AC;Â&#x201C;Ă&#x192; q LÂ&#x153;Ă&#x152;Ă&#x152;Â?i`] Â&#x2C6;Â&#x2DC; V>Ă&#x20AC;Ă&#x152;Â&#x153;Â&#x2DC;Ă&#x192;] ÂŤÂ&#x153;Ă&#x153;`iĂ&#x20AC;i`] vĂ&#x20AC;Â&#x153;âiÂ&#x2DC;] y>Ă&#x203A;Â&#x153;Ă&#x2022;Ă&#x20AC;i`] V>Ă&#x20AC;LÂ&#x153;Â&#x2DC;>Ă&#x152;i`] Ă&#x153;Â&#x2C6;Ă&#x152;Â&#x2026; ÂŤĂ&#x2022;Â?ÂŤ] Â&#x153;Ă&#x20AC; sweetened. Faced with all these choices it can be really confusing to know which is best.

Priced at around R25-R30 per 330ml serving, itâ&#x20AC;&#x2122;s not exactly cheap either, and if weâ&#x20AC;&#x2122;re going to spend our hard-earned money on natureâ&#x20AC;&#x2122;s ultimate sports drink, we better be }iĂ&#x152;Ă&#x152;Â&#x2C6;Â&#x2DC;} Ă&#x152;Â&#x2026;i LiÂ&#x2DC;iwĂ&#x152;Ă&#x192; Ă&#x153;i Ă&#x153;>Â&#x2DC;Ă&#x152;] Ă&#x20AC;Â&#x2C6;}Â&#x2026;Ă&#x152;Âś

SEPTEMBER - OCTOBER 2017 | XXX mUOFTTNBH DP [B

9JGP + DW[ EQEQPWV YCVGT + NQQM HQT RTQFWEVU VJCV CTG â&#x20AC;˘ The least processed; â&#x20AC;˘ Have the majority of its nutrients intact; â&#x20AC;˘ Unsweetened (no added sugars or Ă&#x192;Ă&#x153;iiĂ&#x152;iÂ&#x2DC;iĂ&#x20AC;Ă&#x192; q Â&#x2DC;Â&#x153;Ă&#x152; iĂ&#x203A;iÂ&#x2DC; vĂ&#x20AC;Ă&#x2022;Â&#x2C6;Ă&#x152; Ă&#x192;Ă&#x2022;}>Ă&#x20AC;Ă&#x192;ÂŽĂ&#x2020; â&#x20AC;˘ >Ă&#x203A;i Â&#x2DC;Â&#x153; >``i` y>Ă&#x203A;Â&#x153;Ă&#x2022;Ă&#x20AC;>Â&#x2DC;Ă&#x152;Ă&#x192; Â&#x153;Ă&#x20AC; VÂ&#x153;Â?Â&#x153;Ă&#x2022;Ă&#x20AC;>Â&#x2DC;Ă&#x152;Ă&#x192;°

Of course, the best option would be to have the real thing, but since we donâ&#x20AC;&#x2122;t all live on a tropical beach, thatâ&#x20AC;&#x2122;s not always an option. And even if your lo l grocer stocks them, ha ng open a coconut is no easy task.

TREND TRAP Any â&#x20AC;&#x2DC;trendâ&#x20AC;&#x2122; in the nutrition industry should KOOGFKCVGN[ UGPF WR C TGF Ć&#x192;CI GURGEKCNN[ when big corporate food and beverage companies try to get in on the action by creating their own versions â&#x20AC;&#x201C;â&#x20AC;&#x201C; just imagine YJCV IQGU QP DGHQTG VJG Ć&#x201A;PCN RTQFWEV TGCEJGU the shelf! Is it really even coconut water?

What we do know is that some manufacturers use a concentrate instead of fresh juice. 5QOG GXGP IGV CYC[ YKVJ UVCVKPI VJCV VJGKT FTKPMU EQPVCKP p EQEQPWV YCVGTq VJCV KU pCNN PCVWTCNq GXGP VJQWIJ KVoU OCFG HTQO C TGEQPUVKVWVGF concentrate. Just like any concentrate-based juice sold in stores, fresh coconut water is heated and reduced to a syrup as itâ&#x20AC;&#x2122;s cheaper for them to import this concentrated liquid.

In so doing, more coconut â&#x20AC;&#x2DC;waterâ&#x20AC;&#x2122; can be transported per load and then reconstituted at its destination (as water would take up more space and more weight). From the syrup, water is then added prior to packaging.

Any juice that has been heated to this extent Â?Â&#x153;Ă&#x192;iĂ&#x192; > Ă&#x192;Â&#x2C6;}Â&#x2DC;Â&#x2C6;wV>Â&#x2DC;Ă&#x152; >Â&#x201C;Â&#x153;Ă&#x2022;Â&#x2DC;Ă&#x152; Â&#x153;v Â&#x2C6;Ă&#x152;Ă&#x192; Â&#x2DC;Ă&#x2022;Ă&#x152;Ă&#x20AC;Â&#x2C6;Ă&#x152;Â&#x2C6;Â&#x153;Â&#x2DC;>Â? Ă&#x203A;>Â?Ă&#x2022;i >Â&#x2DC;` Ă&#x152;Â&#x2026;i LiÂ&#x2DC;iwVÂ&#x2C6;>Â? iÂ&#x2DC;âĂ&#x17E;Â&#x201C;iĂ&#x192; VÂ&#x153;Â&#x2DC;Ă&#x152;>Â&#x2C6;Â&#x2DC;i` Â&#x2C6;Â&#x2DC; it are denatured (i.e. the enzymes donâ&#x20AC;&#x2122;t work any more).

WATER SOURCE Another warning sign KU YCVGT UQWTEGF HTQO mature coconuts. Young coconuts on the tree are usually green with an abundance of nutrient-dense water in the centre. Anyone who drinks coconut water straight from a coconut drinks it out of one of these young coconuts. As they begin to age, though, the nutrients in the water begin to seep into the meat of the coconut, and the water becomes less nutritious. This also happens when young coconuts are picked and allowed to lie on the ground in the sun for an extended period of time.

While â&#x20AC;&#x2DC;matureâ&#x20AC;&#x2122; coconuts might be used to make coconut oil, coconut milk and other coconut products, the coconut water from older coconuts is often discarded because it lacks nutrients and doesnâ&#x20AC;&#x2122;t taste the same.

However, as the popularity of coconut water has spiked, some companies have realised they can buy the water from mature coconuts

Young coconut water is naturally refreshing a d sweet, so there is abs lutely PQ PGGF VQ Ć&#x192;CXQWT KV QT sweeten it.

ADDING SUGAR #FFKPI nPCVWTCNo Ć&#x192;CXQWTU QT UYGGVGPGTU has also become a means for brands to innovate and differentiate to boost market share in an increasingly cluttered marketplace. To achieve this, many have `iĂ&#x203A;iÂ?Â&#x153;ÂŤi` y>Ă&#x203A;Â&#x153;Ă&#x2022;Ă&#x20AC;i` VÂ&#x153;VÂ&#x153;Â&#x2DC;Ă&#x2022;Ă&#x152; Ă&#x153;>Ă&#x152;iĂ&#x20AC;Ă&#x192;] Ă&#x153;Â&#x2026;Â&#x2C6;Â?i others are banking on the health halo effect by creating coconut waters with pulp. There are even coconut water lollies... you name it, itâ&#x20AC;&#x2122;s probably on store shelves somewhere, all with added y>Ă&#x203A;Â&#x153;Ă&#x2022;Ă&#x20AC;>Â&#x2DC;Ă&#x152;Ă&#x192; >Â&#x2DC;` sweeteners.

Natural coconut water is also very sensitive to temperatures and is perishable,

which means it should be kept cold. Have you ever stopped to wonder why most bottled and boxed coconut waters on the Ă&#x192;Â&#x2026;iÂ?Ă&#x203A;iĂ&#x192; >Ă&#x20AC;iÂ&#x2DC;½Ă&#x152; Â&#x2C6;Â&#x2DC; Ă&#x152;Â&#x2026;i Ă&#x20AC;ivĂ&#x20AC;Â&#x2C6;}iĂ&#x20AC;>Ă&#x152;i` Ă&#x192;iVĂ&#x152;Â&#x2C6;Â&#x153;Â&#x2DC;Âś recently checked out one of these bottles and noticed it didnâ&#x20AC;&#x2122;t expire for two years!

This is because most coconut water at the store is heat pasteurised, which literally means that itâ&#x20AC;&#x2122;s been heated to a very high temperature to kill bacteria and extend shelf life. Unfortunately, heat destroys some of the vitamins, minerals and phytonutrients that occur naturally in coconut water, and denatures enzymes, thereby stripping CYC[ XKTVWCNN[ CNN QH KVU PWVTKVKQPCN DGPGĆ&#x201A;VU CPF OWEJ QH KVU Ć&#x192;CXQWT If coconut water is made from concentrate, this would be the second time itâ&#x20AC;&#x2122;s been heated.

Itâ&#x20AC;&#x2122;s therefore worth determining the source of any form of coconut water you buy whenever possible.

for a fraction of the price, thereby maximising ÂŤĂ&#x20AC;Â&#x153;wĂ&#x152; Ă&#x153;Â&#x2026;Â&#x2C6;Â?i VÂ&#x153;Â&#x201C;ÂŤĂ&#x20AC;Â&#x153;Â&#x201C;Â&#x2C6;Ă&#x192;Â&#x2C6;Â&#x2DC;} ÂľĂ&#x2022;>Â?Â&#x2C6;Ă&#x152;Ă&#x17E;° Also, young coconut water is naturally refreshing and sweet, so there is absolutely Â&#x2DC;Â&#x153; Â&#x2DC;ii` Ă&#x152;Â&#x153; y>Ă&#x203A;Â&#x153;Ă&#x2022;Ă&#x20AC; Â&#x2C6;Ă&#x152; Â&#x153;Ă&#x20AC; Ă&#x192;Ă&#x153;iiĂ&#x152;iÂ&#x2DC; Â&#x2C6;Ă&#x152;° Ă&#x2022;Ă&#x152; Ă&#x153;Â&#x2026;iÂ&#x2DC; mature coconuts are used to make water it tastes acidic, which is then masked with y>Ă&#x203A;Â&#x153;Ă&#x2022;Ă&#x20AC;>Â&#x2DC;Ă&#x152;Ă&#x192; Â&#x153;Ă&#x20AC; Ă&#x192;Ă&#x153;iiĂ&#x152;iÂ&#x2DC;iĂ&#x20AC;Ă&#x192; Ă&#x152;Â&#x153; Â&#x201C;>Â&#x17D;i Â&#x2C6;Ă&#x152; Â&#x201C;Â&#x153;Ă&#x20AC;i palatable. +VoU VJGTGHQTG C UCHG CUUWORVKQP VJCV KH [QW UGG C RNCKP EQEQPWV YCVGT QP VJG UJGNH VJCV EQPVCKPU CFFGF Ć&#x192;CXQWTU QT UYGGVGPGTU VJGP KVoU HTQO OCVWTG EQEQPWVU CPF PQV YQTVJ [QWT OQPG[

BETTER PROCESSES 1DXKQWUN[ [QWT DGUV DGV KU VQ Ć&#x201A;PF organic, unpasteurised raw coconut YCVGT DWV KV ECP DG FKHĆ&#x201A;EWNV VQ EQOG across this product outside speciality stores. Most of these products use a process known as high pressure processing (HPP) to kill bacteria without using heat. HPP is therefore the best way to preserve the goodness in coconut water, while extending its shelf life to make it commercially viable.

While I think coconut water is amazing, I donâ&#x20AC;&#x2122;t drink the store-bought stuff every day.

I use it as a treat or on days Iâ&#x20AC;&#x2122;m very active and sweat a lot, but I only use those options that are as close to nature as possible and are manufactured using the best processes.

If you know someone who loves coconut water or needs a great substitute for soda or Ă&#x192;ÂŤÂ&#x153;Ă&#x20AC;Ă&#x152;Ă&#x192; `Ă&#x20AC;Â&#x2C6;Â&#x2DC;Â&#x17D;Ă&#x192;] Ă&#x152;iÂ?Â? Ă&#x152;Â&#x2026;iÂ&#x201C; >LÂ&#x153;Ă&#x2022;Ă&#x152; Ă&#x152;Â&#x2026;i LiÂ&#x2DC;iwVÂ&#x2C6;>Â? power of natural coconut water.

We must educate as many people as possible about their choices in an effort to change the marketplace â&#x20AC;&#x201C; thatâ&#x20AC;&#x2122;s when we reshape what is more readily available to usâ&#x20AC;Ś yes, we as consumers have that much power, so letâ&#x20AC;&#x2122;s use it! Whoâ&#x20AC;&#x2122;s with me?

Nutritalk by Cara-Lisa. Cara-Lisa is a health blogger, fitness enthusiast, wellness coach, and founder of the Caralishious brand. With 17 years of dance experience behind her, Cara-Lisa has first-hand experience in sports nutrition, body conditioning, Pilates, healthy eating and holistic living. After overcoming years of struggle in her relationship with food and body image, it is now her passion to help heal others. You can find Cara-Lisaâ&#x20AC;&#x2122;s online coaching services and meal plan options at www.caralishious.com. Her blog includes healthy recipes, nutrition advice, exercise tips and offers simple and sustainable ways to obtain and maintain lasting health. You can also subscribe to Caraâ&#x20AC;&#x2122;s newsletter for regular updates, recipes, and nutrition tips delivered straight to your email. @caralishious caralishious @caralishious

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81

fresh eating

Healthy HERO RECIPES SUPPLIED BY Ć&#x201A;Â?>Â&#x2DC;Â&#x2C6; iÂ&#x2C6;Ă&#x192;iĂ&#x20AC;] Ă&#x20AC;>Ă&#x153; vÂ&#x153;Â&#x153;` VÂ&#x2026;iv >Â&#x2DC;` >Ă&#x2022;Ă&#x152;Â&#x2026;Â&#x153;Ă&#x20AC; Â&#x153;v Ă&#x152;Â&#x2026;i ,>Ă&#x153; -i>Ă&#x192;Â&#x153;Â&#x2DC;Ă&#x192; Ă&#x192;iĂ&#x20AC;Â&#x2C6;iĂ&#x192; Â&#x153;v Ă&#x20AC;iVÂ&#x2C6;ÂŤi LÂ&#x153;Â&#x153;Â&#x17D;Ă&#x192; >Â&#x2DC;` Ă&#x2022;Ă&#x152;Ă&#x20AC;Â&#x2C6;Ă&#x192;Â&#x2026; ÂźÂ&#x2DC; iÂ?Â&#x2C6;Ă&#x192;Â&#x2026;

Versatile and sweet, this summer squash is ideal for almost any healthy dish

Only female zucchini blossoms produce fruit.

Therefore, you can harvest and eat the male blossoms, raw or cooked.

vailable all year round, this lengthy, green (or yellow) fruit (yes, technically itâ&#x20AC;&#x2122;s a fruit) is a member of the summer squash family and is often referred to as a courgette. <Ă&#x2022;VVÂ&#x2026;Â&#x2C6;Â&#x2DC;Â&#x2C6;Ă&#x192; >Ă&#x20AC;i >Ă&#x152; Ă&#x152;Â&#x2026;iÂ&#x2C6;Ă&#x20AC; wÂ&#x2DC;iĂ&#x192;Ă&#x152; during spring and summer and are usually harvested when they are under 20cm Â&#x2C6;Â&#x2DC; Â?iÂ&#x2DC;}Ă&#x152;Â&#x2026; >Â&#x2DC;` >Ă&#x20AC;i yÂ&#x153;Ă&#x153;iĂ&#x20AC;Â&#x2C6;Â&#x2DC;}] as this is when the seeds are Ă&#x192;Ă&#x152;Â&#x2C6;Â?Â? Ă&#x192;Â&#x153;vĂ&#x152; >Â&#x2DC;` Â&#x2C6;Â&#x201C;Â&#x201C;>Ă&#x152;Ă&#x2022;Ă&#x20AC;i >Â&#x2DC;` Ă&#x152;Â&#x2026;i

A

vegetable is at its sweetest.

While zucchinis are usually Ă&#x192;iĂ&#x20AC;Ă&#x203A;i` VÂ&#x153;Â&#x153;Â&#x17D;i` q iÂ&#x2C6;Ă&#x152;Â&#x2026;iĂ&#x20AC; Ă&#x192;Ă&#x152;i>Â&#x201C;i`] LÂ&#x153;Â&#x2C6;Â?i`] }Ă&#x20AC;Â&#x2C6;Â?Â?i`] Ă&#x192;Ă&#x152;Ă&#x2022;vvi` >Â&#x2DC;` L>Â&#x17D;i`] Â&#x153;Ă&#x20AC; vĂ&#x20AC;Â&#x2C6;i` q >Ă&#x192; ÂŤ>Ă&#x20AC;Ă&#x152; Â&#x153;v > Â&#x201C;i>Â? Â&#x153;Ă&#x20AC; >Ă&#x192; > Ă&#x192;Ă&#x152;>Â&#x2DC;`>Â?Â&#x153;Â&#x2DC;i Â&#x2C6;Ă&#x152;iÂ&#x201C;] Ă&#x152;Â&#x2026;iĂ&#x17E; >Ă&#x20AC;i Â&#x2C6;`i>Â?Â?Ă&#x17E; i>Ă&#x152;iÂ&#x2DC; Ă&#x20AC;>Ă&#x153;] >Ă&#x192; Ă&#x152;Â&#x2026;iĂ&#x17E; VÂ&#x153;Â&#x2DC;Ă&#x192;Â&#x2C6;Ă&#x192;Ă&#x152; Â&#x153;v Â&#x2122;xÂŻ Ă&#x153;>Ă&#x152;iĂ&#x20AC; >Â&#x2DC;` >Ă&#x20AC;i Ă&#x152;Â&#x2026;iĂ&#x20AC;ivÂ&#x153;Ă&#x20AC;i Ă&#x153;Â&#x153;Â&#x2DC;`iĂ&#x20AC;vĂ&#x2022;Â? vÂ&#x153;Ă&#x20AC; Â&#x2026;Ă&#x17E;`Ă&#x20AC;>Ă&#x152;Â&#x2C6;Â&#x153;Â&#x2DC;° /Â&#x2026;iĂ&#x17E; >Ă&#x20AC;i >Â?Ă&#x192;Â&#x153; >Â&#x2DC; iĂ?ViÂ?Â?iÂ&#x2DC;Ă&#x152; Ă&#x192;Â&#x153;Ă&#x2022;Ă&#x20AC;Vi Â&#x153;v `Â&#x2C6;iĂ&#x152;>Ă&#x20AC;Ă&#x17E; wLĂ&#x20AC;i] Ă&#x153;Â&#x2026;Â&#x2C6;VÂ&#x2026; ÂŤĂ&#x20AC;Â&#x153;Ă&#x152;iVĂ&#x152;Ă&#x192; Ă&#x152;Â&#x2026;i VÂ&#x153;Â?Â&#x153;Â&#x2DC; >}>Â&#x2C6;Â&#x2DC;Ă&#x192;Ă&#x152; V>Â&#x2DC;ViĂ&#x20AC;] >Â&#x2C6;`Ă&#x192; ÂŤĂ&#x20AC;Â&#x153;ÂŤiĂ&#x20AC; `Â&#x2C6;}iĂ&#x192;Ă&#x152;Â&#x2C6;Â&#x153;Â&#x2DC; >Â&#x2DC;` Ă&#x20AC;i`Ă&#x2022;ViĂ&#x192; VÂ&#x153;Â&#x2DC;Ă&#x192;Ă&#x152;Â&#x2C6;ÂŤ>Ă&#x152;Â&#x2C6;Â&#x153;Â&#x2DC;°

NUTRITIONAL CONTENT For every 100g serving of zucchini, youâ&#x20AC;&#x2122;ll get: CALORIES

17

PROTEIN

1.2g

CARBS

3.1g

DIETARY FIBRE

1g

TOTAL FAT

0.3g

VITAMIN A

{ÂŻ

VITAMIN C

Ă&#x201C;Â&#x2122;ÂŻ

FOLATE

24Îźg

POTASSIUM

261mg

SODIUM

8mg

CALCIUM

ÂŁÂŻ

IRON

Ă&#x201C;ÂŻ

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SEPTEMBER - OCTOBER 2017 | XXX mUOFTTNBH DP [B

CREAMY ZUCCHINI Makes 1 serving INGREDIENTS: 2 large zucchinis ÂŁ ViÂ?iĂ&#x20AC;Ă&#x17E; Ă&#x192;Ă&#x152;>Â?Â&#x17D; ÂŁ Â&#x2026;>Â&#x2DC;`vĂ&#x2022;Â? Â&#x153;v vĂ&#x20AC;iĂ&#x192;Â&#x2026; VÂ&#x153;Ă&#x20AC;Â&#x2C6;>Â&#x2DC;`iĂ&#x20AC; Â?i>Ă&#x203A;iĂ&#x192; ÂŁ VĂ&#x2022;ÂŤ Â&#x153;v Â&#x201C;Ă&#x2022;Â&#x2DC;} Li>Â&#x2DC; Ă&#x192;ÂŤĂ&#x20AC;Â&#x153;Ă&#x2022;Ă&#x152;Ă&#x192; Ă&#x201C; >Ă&#x203A;Â&#x153;V>`Â&#x153;Ă&#x192; ÂŁ Ă&#x152;LĂ&#x192;ÂŤ Â&#x153;Ă&#x20AC;}>Â&#x2DC;Â&#x2C6;V Â&#x2026;Â&#x153;Ă&#x152; Â&#x201C;Ă&#x2022;Ă&#x192;Ă&#x152;>Ă&#x20AC;` 1 tsp cashew nut butter ÂŁ Ă&#x152;LĂ&#x192;ÂŤ Â?iÂ&#x201C;Â&#x153;Â&#x2DC; Â?Ă&#x2022;Â&#x2C6;Vi ÂŁ Ă&#x152;LĂ&#x192;ÂŤ Â&#x2DC;Ă&#x2022;Ă&#x152;Ă&#x20AC;Â&#x2C6;Ă&#x152;Â&#x2C6;Â&#x153;Â&#x2DC;>Â? Ă&#x17E;i>Ă&#x192;Ă&#x152; Ć&#x201A; ÂŤÂ&#x2C6;Â&#x2DC;VÂ&#x2026; Â&#x153;v Ă&#x192;i> Ă&#x192;>Â?Ă&#x152; INSTRUCTIONS: 1. -ÂŤÂ&#x2C6;Ă&#x20AC;>Â?Â&#x2C6;Ă&#x192;i âĂ&#x2022;VVÂ&#x2026;Â&#x2C6;Â&#x2DC;Â&#x2C6; Â&#x2C6;Â&#x2DC;Ă&#x152;Â&#x153; Â?>Ă&#x20AC;}i Ă&#x192;Â&#x2C6;âi ÂźĂ&#x192;ÂŤ>}Â&#x2026;iĂ&#x152;Ă&#x152;Â&#x2C6;½° 2. *Â?>Vi Â&#x201C;Ă&#x2022;Ă&#x192;Ă&#x152;>Ă&#x20AC;`] V>Ă&#x192;Â&#x2026;iĂ&#x153; LĂ&#x2022;Ă&#x152;Ă&#x152;iĂ&#x20AC;] >Ă&#x203A;Â&#x153;V>`Â&#x153;] `>Ă&#x152;iĂ&#x192;] Â?iÂ&#x201C;Â&#x153;Â&#x2DC; Â?Ă&#x2022;Â&#x2C6;Vi] Â&#x2DC;Ă&#x2022;Ă&#x152;Ă&#x20AC;Â&#x2C6;Ă&#x152;Â&#x2C6;Â&#x153;Â&#x2DC;>Â? Ă&#x17E;i>Ă&#x192;Ă&#x152;] Ă&#x192;i> Ă&#x192;>Â?Ă&#x152; Â&#x2C6;Â&#x2DC; LÂ?iÂ&#x2DC;`iĂ&#x20AC; Â&#x153;Ă&#x20AC; vÂ&#x153;Â&#x153;` ÂŤĂ&#x20AC;Â&#x153;ViĂ&#x192;Ă&#x192;Â&#x153;Ă&#x20AC;° Â?iÂ&#x2DC;` Â&#x153;Â&#x2DC; Â&#x2026;Â&#x2C6;}Â&#x2026; Ă&#x2022;Â&#x2DC;Ă&#x152;Â&#x2C6;Â? Ă&#x192;Â&#x201C;Â&#x153;Â&#x153;Ă&#x152;Â&#x2026;° 3. Ć&#x201A;`` ¤ > VĂ&#x2022;ÂŤ Â&#x153;v V>Ă&#x192;Â&#x2026;iĂ&#x153; Â&#x2DC;Ă&#x2022;Ă&#x152; Â&#x201C;Â&#x2C6;Â?Â&#x17D; Ă&#x152;Â&#x153; Ă&#x192;>Ă&#x2022;Vi] Â&#x2C6;v Â&#x2DC;ii`i`° 4. Â&#x2C6;Ă? VÂ&#x153;Ă&#x20AC;Â&#x2C6;>Â&#x2DC;`iĂ&#x20AC; Â?i>Ă&#x203A;iĂ&#x192; Â&#x2C6;Â&#x2DC; >Â&#x2DC;` Â&#x201C;Â&#x2C6;Ă? well.

5. >Ă&#x20AC;Â&#x2DC;Â&#x2C6;Ă&#x192;Â&#x2026; Ă&#x153;Â&#x2C6;Ă&#x152;Â&#x2026; Ă&#x192;ÂŤĂ&#x20AC;Â&#x2C6;Â&#x2DC;} Â&#x153;Â&#x2DC;Â&#x2C6;Â&#x153;Â&#x2DC;Ă&#x192; >Â&#x2DC;` sesame seeds.

BUYING TIPS When browsing through your local fruit and veg shop or market, look for zucchini squash that

still has flowers attached as they offer the freshest and juiciest variety. A sleek, smooth and firm zucchini that has bright-coloured skin is what you want with every purchase.

A fully grown zucchini, which can reach nearly a metre in length, is referred to as a marrow.

NUTRITIONAL INFO Zucchinis contain folate, Ă&#x153;Â&#x2026;Â&#x2C6;VÂ&#x2026; Â&#x2C6;Ă&#x192; LiÂ&#x2DC;iwVÂ&#x2C6;>Â? Ă&#x152;Â&#x153; prevent anaemia caused D[ HQNKE CEKF FGĆ&#x201A;EKGPE[ Rich in manganese, which supports skeletal structures LĂ&#x17E; VÂ&#x153;Â&#x2DC;Ă&#x152;Ă&#x20AC;Â&#x2C6;LĂ&#x2022;Ă&#x152;Â&#x2C6;Â&#x2DC;} Ă&#x152;Â&#x153; V>Ă&#x20AC;Ă&#x152;Â&#x2C6;Â?>}i >Â&#x2DC;` LÂ&#x153;Â&#x2DC;i `iĂ&#x203A;iÂ?Â&#x153;ÂŤÂ&#x201C;iÂ&#x2DC;Ă&#x152;] >Â&#x2DC;` >Â&#x2C6;`Ă&#x192; Â&#x2C6;Â&#x2DC; Ă&#x152;Â&#x2026;i ÂŤĂ&#x20AC;Â&#x153;`Ă&#x2022;VĂ&#x152;Â&#x2C6;Â&#x153;Â&#x2DC; Â&#x153;v ViĂ&#x20AC;Ă&#x152;>Â&#x2C6;Â&#x2DC; Ă&#x192;iĂ? Â&#x2026;Â&#x153;Ă&#x20AC;Â&#x201C;Â&#x153;Â&#x2DC;iĂ&#x192;° High in potassium; an Â&#x2C6;Â&#x201C;ÂŤÂ&#x153;Ă&#x20AC;Ă&#x152;>Â&#x2DC;Ă&#x152; intra-cellular electrolyte.

Rich source of vitamin C, which enhances iron absorption.

XXX mUOFTTNBH DP [B

83

ZUCCHINI LASAGNE Makes 1 serving INGREDIENTS: 1 large zucchini ¤ VĂ&#x2022;ÂŤ Â&#x153;v `>Ă&#x152;iĂ&#x192; ¤ VĂ&#x2022;ÂŤ Â&#x153;v Ă&#x192;Ă&#x2022;Â&#x2DC;Â&#x2021;`Ă&#x20AC;Â&#x2C6;i` Ă&#x152;Â&#x153;Â&#x201C;>Ă&#x152;Â&#x153;iĂ&#x192; ÂŁ Â&#x2026;>Â&#x2DC;`vĂ&#x2022;Â? VÂ&#x153;Ă&#x20AC;Â&#x2C6;>Â&#x2DC;`iĂ&#x20AC; Â?i>Ă&#x203A;iĂ&#x192; ÂŁ Ă&#x152;LĂ&#x192;ÂŤ Â&#x2DC;Ă&#x2022;Ă&#x152;Ă&#x20AC;Â&#x2C6;Ă&#x152;Â&#x2C6;Â&#x153;Â&#x2DC;>Â? Ă&#x17E;i>Ă&#x192;Ă&#x152; ¤ VĂ&#x2022;ÂŤ Â&#x153;v >Â?>Â&#x201C;>Ă&#x152;> Â&#x153;Â?Â&#x2C6;Ă&#x203A;iĂ&#x192; *Â&#x2C6;Â&#x2DC;VÂ&#x2026; Â&#x153;v Ă&#x192;>Â?Ă&#x152; >Â&#x2DC;` LÂ?>VÂ&#x17D; ÂŤiÂŤÂŤiĂ&#x20AC; INSTRUCTIONS: 1. 1Ă&#x192;Â&#x2C6;Â&#x2DC;} > vÂ&#x153;Â&#x153;` ÂŤĂ&#x20AC;Â&#x153;ViĂ&#x192;Ă&#x192;Â&#x153;Ă&#x20AC;] ÂŤĂ&#x20AC;Â&#x153;ViĂ&#x192;Ă&#x192; Ă&#x152;Â&#x2026;i `>Ă&#x152;iĂ&#x192;] Ă&#x192;Ă&#x2022;Â&#x2DC;Â&#x2021;`Ă&#x20AC;Â&#x2C6;i` Ă&#x152;Â&#x153;Â&#x201C;>Ă&#x152;Â&#x153;iĂ&#x192;] >Â&#x2DC;` Ă&#x192;>Â?Ă&#x152; >Â&#x2DC;` ÂŤiÂŤÂŤiĂ&#x20AC; Â&#x2C6;Â&#x2DC;Ă&#x152;Â&#x153; > ÂŤ>Ă&#x192;Ă&#x152;i° 2. 1Ă&#x192;Â&#x2C6;Â&#x2DC;} > ÂŤÂ&#x153;Ă&#x152;>Ă&#x152;Â&#x153; ÂŤiiÂ?iĂ&#x20AC;] Ă&#x192;Â?Â&#x2C6;Vi the zucchini lengthways.

3. /Â&#x153;ÂŤ Ă&#x152;Â&#x2026;i âĂ&#x2022;VVÂ&#x2026;Â&#x2C6;Â&#x2DC;Â&#x2C6; Ă&#x192;Ă&#x152;Ă&#x20AC;Â&#x2C6;ÂŤĂ&#x192; Ă&#x153;Â&#x2C6;Ă&#x152;Â&#x2026; the sweet paste and layer.

4. /Â&#x153;ÂŤ Ă&#x153;Â&#x2C6;Ă&#x152;Â&#x2026; Â&#x2DC;Ă&#x2022;Ă&#x152;Ă&#x20AC;Â&#x2C6;Ă&#x152;Â&#x2C6;Â&#x153;Â&#x2DC;>Â? Ă&#x17E;i>Ă&#x192;Ă&#x152;° 5. >Ă&#x20AC;Â&#x2DC;Â&#x2C6;Ă&#x192;Â&#x2026; Ă&#x153;Â&#x2C6;Ă&#x152;Â&#x2026; Ă&#x192;ÂŤĂ&#x20AC;Â&#x2C6;Â&#x2DC;} Â&#x153;Â&#x2DC;Â&#x2C6;Â&#x153;Â&#x2DC;] VÂ&#x153;Ă&#x20AC;Â&#x2C6;>Â&#x2DC;`iĂ&#x20AC; Â?i>Ă&#x203A;iĂ&#x192; >Â&#x2DC;` Â&#x153;Â?Â&#x2C6;Ă&#x203A;iĂ&#x192;° Â&#x153;Ă&#x203A;iĂ&#x20AC; V>Ă&#x2022;Â?Â&#x2C6; Ă&#x20AC;Â&#x2C6;Vi°

FUN FACT The longest zucchini recorded measured 2.52m in length and was grown by Giovanni Batista Scozzafava in Niagara Falls, Ontario, Canada.

QUICK AND EASY PESTO PASTA Ć&#x201A;`` Ă&#x17E;Â&#x153;Ă&#x2022;Ă&#x20AC; v>Ă&#x203A;Â&#x153;Ă&#x2022;Ă&#x20AC;Â&#x2C6;Ă&#x152;i ÂŤiĂ&#x192;Ă&#x152;Â&#x153; Ă&#x152;Â&#x153; > LÂ&#x153;Ă&#x153;Â? Â&#x153;v spiralised zucchinis. Ć&#x201A;`` Ă&#x192;Â&#x153;Â&#x201C;i >Â?>Â&#x201C;>Ă&#x152;> Â&#x153;Â?Â&#x2C6;Ă&#x203A;iĂ&#x192; >Â&#x2DC;` Ă&#x17E;Â&#x153;Ă&#x2022; Â&#x2026;>Ă&#x203A;i >Â&#x2DC; instant healthy pasta dish!

BER -

E

017 X

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Find more delightful raw food recipes in Alaniâ&#x20AC;&#x2122;s latest book, Raw Summer.

Raw Summer is a collection of nutritious, carefully crafted recipes VJCV TGOQXG VJG EJCNNGPIG QH Ć&#x201A;PFKPI new ways of being creative, and eating holistically. The intention of this book is not only to inspire but also to ensure that balanced nutritious meals become a regular part of a sustainable and exciting plant-based diet. Available for download from Amazon, for $6.84.

ZUCCHINI CANNELLONI Makes 1 serving INGREDIENTS: 1 large zucchini ¤ VĂ&#x2022;ÂŤ Â&#x153;v >Â?>Â&#x201C;>Ă&#x152;> Â&#x153;Â?Â&#x2C6;Ă&#x203A;iĂ&#x192; ¤ VĂ&#x2022;ÂŤ Â&#x153;v Ă&#x192;Ă&#x2022;Â&#x2DC;Â&#x2021;`Ă&#x20AC;Â&#x2C6;i` Ă&#x152;Â&#x153;Â&#x201C;>Ă&#x152;Â&#x153;iĂ&#x192; ¤ VĂ&#x2022;ÂŤ Â&#x153;v Ă&#x192;Â&#x153;>Â&#x17D;i` ÂŤÂ&#x2C6;Â&#x2DC;i Â&#x2DC;Ă&#x2022;Ă&#x152;Ă&#x192; ÂŁ Â&#x2026;>Â&#x2DC;`vĂ&#x2022;Â? >Ă&#x20AC;Ă&#x2022;}Ă&#x2022;Â?> Â?i>Ă&#x203A;iĂ&#x192; ÂŁ Ă&#x152;LĂ&#x192;ÂŤ Â&#x2DC;Ă&#x2022;Ă&#x152;Ă&#x20AC;Â&#x2C6;Ă&#x152;Â&#x2C6;Â&#x153;Â&#x2DC;>Â? Ă&#x17E;i>Ă&#x192;Ă&#x152; ÂŁ Ă&#x152;LĂ&#x192;ÂŤ vĂ&#x20AC;iĂ&#x192;Â&#x2026; Â?iÂ&#x201C;Â&#x153;Â&#x2DC; Â?Ă&#x2022;Â&#x2C6;Vi *Â&#x2C6;Â&#x2DC;VÂ&#x2026; Â&#x153;v Ă&#x192;>Â?Ă&#x152; E LÂ?>VÂ&#x17D; ÂŤiÂŤÂŤiĂ&#x20AC;

INSTRUCTIONS: 1. *Ă&#x20AC;Â&#x153;ViĂ&#x192;Ă&#x192; Ă&#x152;Â&#x2026;i >Â?>Â&#x201C;>Ă&#x152;> Â&#x153;Â?Â&#x2C6;Ă&#x203A;iĂ&#x192;] Ă&#x192;Ă&#x2022;Â&#x2DC;Â&#x2021;`Ă&#x20AC;Â&#x2C6;i` Ă&#x152;Â&#x153;Â&#x201C;>Ă&#x152;Â&#x153;iĂ&#x192;] Â?iÂ&#x201C;Â&#x153;Â&#x2DC; Â?Ă&#x2022;Â&#x2C6;Vi] >Â&#x2DC;` Ă&#x192;>Â?Ă&#x152; >Â&#x2DC;` ÂŤiÂŤÂŤiĂ&#x20AC; Â&#x2C6;Â&#x2DC;Ă&#x152;Â&#x153; > Ă&#x192;>Ă&#x2022;Vi° 2. Ć&#x201A;`` Ă&#x152;Â&#x2026;i ÂŤÂ&#x2C6;Â&#x2DC;i Â&#x2DC;Ă&#x2022;Ă&#x152;Ă&#x192; >Â&#x2DC;` ÂŤĂ&#x20AC;Â&#x153;ViĂ&#x192;Ă&#x192; Â?Â&#x2C6;}Â&#x2026;Ă&#x152;Â?Ă&#x17E;] Ă&#x2022;Â&#x2DC;Ă&#x152;Â&#x2C6;Â? Ă&#x152;Â&#x2026;i Â&#x2DC;Ă&#x2022;Ă&#x152;Ă&#x192; >Ă&#x20AC;i VÂ&#x2026;Ă&#x2022;Â&#x2DC;Â&#x17D;Ă&#x17E;° 3. 1Ă&#x192;Â&#x2C6;Â&#x2DC;} > ÂŤÂ&#x153;Ă&#x152;>Ă&#x152;Â&#x153; ÂŤiiÂ?iĂ&#x20AC;] Ă&#x192;Â?Â&#x2C6;Vi Ă&#x152;Â&#x2026;i âĂ&#x2022;VVÂ&#x2026;Â&#x2C6;Â&#x2DC;Â&#x2C6; Â?iÂ&#x2DC;}Ă&#x152;Â&#x2026;Ă&#x153;>Ă&#x17E;Ă&#x192;° 4. ,Â&#x153;Â?Â? Ă&#x152;Â&#x2026;i âĂ&#x2022;VVÂ&#x2026;Â&#x2C6;Â&#x2DC;Â&#x2C6; Â&#x2C6;Â&#x2DC;Ă&#x152;Â&#x153; Ă&#x152;Ă&#x2022;LiĂ&#x192; Â?Â&#x2C6;Â&#x17D;i V>Â&#x2DC;Â&#x2DC;iÂ?Â?Â&#x153;Â&#x2DC;Â&#x2C6;° 5. *Â?>Vi V>Â&#x2DC;Â&#x2DC;iÂ?Â?Â&#x153;Â&#x2DC;Â&#x2C6; Â&#x153;Â&#x2DC;Ă&#x152;Â&#x153; >Ă&#x20AC;Ă&#x2022;}Ă&#x2022;Â?> Â?i>Ă&#x203A;iĂ&#x192;° 6. Add the sauce.

7. /Â&#x153;ÂŤ Ă&#x153;Â&#x2C6;Ă&#x152;Â&#x2026; Â&#x2DC;Ă&#x2022;Ă&#x152;Ă&#x20AC;Â&#x2C6;Ă&#x152;Â&#x2C6;Â&#x153;Â&#x2DC;>Â? Ă&#x17E;i>Ă&#x192;Ă&#x152;° 8. >Ă&#x20AC;Â&#x2DC;Â&#x2C6;Ă&#x192;Â&#x2026; Ă&#x153;Â&#x2C6;Ă&#x152;Â&#x2026; Ă&#x192;ÂŤĂ&#x20AC;Â&#x2C6;Â&#x2DC;} Â&#x153;Â&#x2DC;Â&#x2C6;Â&#x153;Â&#x2DC;°

HEALTH BENEFITS The skin of the zucchini is a more concentrated source of nutrients and antioxidant carotenoids, Â&#x2C6;Â&#x2DC;VÂ?Ă&#x2022;`Â&#x2C6;Â&#x2DC;} Â?Ă&#x2022;Ă&#x152;iÂ&#x2C6;Â&#x2DC;] âi>Ă?>Â&#x2DC;Ă&#x152;Â&#x2026;Â&#x2C6;Â&#x2DC; >Â&#x2DC;` LiĂ&#x152;>Â&#x2021;V>Ă&#x20AC;Â&#x153;Ă&#x152;iÂ&#x2DC;i° iwVÂ&#x2C6;iÂ&#x2DC;VĂ&#x17E; Â&#x2C6;Â&#x2DC; Ă&#x192;Â&#x2C6;Â?Â&#x2C6;V> Ă&#x20AC;i`Ă&#x2022;ViĂ&#x192; Ă&#x192;Â&#x17D;Â&#x2C6;Â&#x2DC; iÂ?>Ă&#x192;Ă&#x152;Â&#x2C6;VÂ&#x2C6;Ă&#x152;Ă&#x17E;] Ă&#x152;Â&#x2026;iĂ&#x20AC;ivÂ&#x153;Ă&#x20AC;i Ă&#x152;Â&#x2026;i VÂ&#x153;Â&#x2DC;Ă&#x192;Ă&#x2022;Â&#x201C;ÂŤĂ&#x152;Â&#x2C6;Â&#x153;Â&#x2DC; Â&#x153;v Ă&#x152;Â&#x2026;Â&#x2C6;Ă&#x192; Ă&#x192;Â&#x2C6;Â?Â&#x2C6;V>Â&#x2021;Ă&#x20AC;Â&#x2C6;VÂ&#x2026; vÂ&#x153;Â&#x153;` Â&#x201C;>Ă&#x17E; Ă&#x192;Â&#x2C6;}Â&#x2DC;Â&#x2C6;wV>Â&#x2DC;Ă&#x152;Â?Ă&#x17E; ÂŤĂ&#x20AC;Â&#x153;Ă&#x152;iVĂ&#x152; >}>Â&#x2C6;Â&#x2DC;Ă&#x192;Ă&#x152; Ă&#x153;Ă&#x20AC;Â&#x2C6;Â&#x2DC;Â&#x17D;Â?iĂ&#x192;] >Â&#x2DC;` LÂ&#x153;Â&#x153;Ă&#x192;Ă&#x152;Ă&#x192; VÂ&#x153;Â?Â?>}iÂ&#x2DC; ÂŤĂ&#x20AC;Â&#x153;`Ă&#x2022;VĂ&#x152;Â&#x2C6;Â&#x153;Â&#x2DC;] Ă&#x153;Â&#x2026;Â&#x2C6;Â?i Ă&#x192;Ă&#x152;Ă&#x20AC;iÂ&#x2DC;}Ă&#x152;Â&#x2026;iÂ&#x2DC;Â&#x2C6;Â&#x2DC;} Â&#x2DC;>Â&#x2C6;Â?Ă&#x192;] Â&#x2026;>Â&#x2C6;Ă&#x20AC; >Â&#x2DC;` LÂ&#x153;Â&#x2DC;iĂ&#x192;°

PERFECT PAIRINGS Zucchiniâ&#x20AC;&#x2122;s versatility as an ingredient is unparalleled. Use it Ă&#x152;Â&#x153; Â&#x201C;>Â&#x17D;i zucchini fries or slices as > Ă&#x192;Â&#x2C6;`i `Â&#x2C6;Ă&#x192;Â&#x2026;] Â&#x2C6;Â&#x2DC; bread, vÂ&#x153;Ă&#x20AC; salads, Â&#x153;Ă&#x20AC; iĂ&#x203A;iÂ&#x2DC; >Ă&#x192; > base ingredient for ECMGU OWHĆ&#x201A;PU CPF RK\\CU

GROW YOUR OWN i Zucchini is very easy to cultivate in temperate climates, Â&#x201C;>Â&#x17D;Â&#x2C6;Â&#x2DC;} Â&#x2C6;Ă&#x152; > ÂŤÂ&#x153;ÂŤĂ&#x2022;Â?>Ă&#x20AC; >``Â&#x2C6;Ă&#x152;Â&#x2C6;Â&#x153;Â&#x2DC; Ă&#x152;Â&#x153; >Â&#x2DC;Ă&#x17E; Â&#x2026;Â&#x153;Â&#x201C;i }>Ă&#x20AC;`iÂ&#x2DC;° <Ă&#x2022;VVÂ&#x2026;Â&#x2C6;Â&#x2DC;Â&#x2C6; `Â&#x153;iĂ&#x192;] Â&#x2026;Â&#x153;Ă&#x153;iĂ&#x203A;iĂ&#x20AC;] require an abundance of bees Ă&#x152;Â&#x153; v>VÂ&#x2C6;Â?Â&#x2C6;Ă&#x152;>Ă&#x152;i ÂŤÂ&#x153;Â?Â?Â&#x2C6;Â&#x2DC;>Ă&#x152;Â&#x2C6;Â&#x153;Â&#x2DC;° i Zucchinis thrive in areas that receive at least 6-10 hours of sunlight per day. /Â&#x2026;iĂ&#x17E; >Â?Ă&#x192;Â&#x153; Â&#x2DC;ii` space to grow >Â&#x2DC;` Ă&#x192;ÂŤĂ&#x20AC;i>` Â&#x153;Ă&#x2022;Ă&#x152;° Â&#x153;Ă&#x20AC; Â&#x2C6;Â&#x2DC;`Â&#x2C6;Ă&#x203A;Â&#x2C6;`Ă&#x2022;>Â? âĂ&#x2022;VVÂ&#x2026;Â&#x2C6;Â&#x2DC;Â&#x2C6;Ă&#x192;] plant two to three seeds about 8090cm apart >Â&#x2DC;` >LÂ&#x153;Ă&#x2022;Ă&#x152; 1.5-2.5cm deep in moist, fertile soil that `Ă&#x20AC;>Â&#x2C6;Â&#x2DC;Ă&#x192; Ă&#x153;iÂ?Â?° <Ă&#x2022;VVÂ&#x2026;Â&#x2C6;Â&#x2DC;Â&#x2C6;Ă&#x192; ÂŤĂ&#x20AC;iviĂ&#x20AC; > Ă&#x192;Â&#x153;Â&#x2C6;Â? iÂ&#x2DC;Ă&#x203A;Â&#x2C6;Ă&#x20AC;Â&#x153;Â&#x2DC;Â&#x201C;iÂ&#x2DC;Ă&#x152; Ă&#x153;Â&#x2C6;Ă&#x152;Â&#x2026; > pH between 6 and 7.5. i 7Â&#x2026;iÂ&#x2DC; Ă&#x17E;Â&#x153;Ă&#x2022;Ă&#x20AC; Â&#x2026;Â&#x153;Â&#x201C;iÂ&#x2021;}Ă&#x20AC;Â&#x153;Ă&#x153;Â&#x2DC; zucchinis reach a length of 20cm] Â&#x2026;>Ă&#x20AC;Ă&#x203A;iĂ&#x192;Ă&#x152; them by cutting them from the rough stem Ă&#x152;Â&#x2026;>Ă&#x152; >Ă&#x152;Ă&#x152;>VÂ&#x2026;iĂ&#x192; Â&#x2C6;Ă&#x152; Ă&#x152;Â&#x153; Ă&#x152;Â&#x2026;i bush. Picking zucchini regularly promotes greater production.

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fit pregnancy

8

PREGNANCY MYTHS

unpacked

Fact or Ć&#x201A;EVKQP!

/WEJ NKMG VJG JGCNVJ CPF Ć&#x201A;VPGUU KPFWUVT[ VJGTG CTG C PWODGT QH RTGIPCPE[ O[VJU VJCV OQOU VQ DG CTG DQODCTFGF YKVJ QHVGP HTQO YGNN KPVGPVKQPGF HTKGPFU CPF HCOKN[ To help navigate this often confusing and stressful period in your life, we unpack some of the more ÂŤiĂ&#x20AC;Ă&#x203A;>Ă&#x192;Â&#x2C6;Ă&#x203A;i Â&#x201C;Ă&#x17E;Ă&#x152;Â&#x2026;Ă&#x192; >Â&#x2DC;` Ă&#x152;Ă&#x20AC;Ă&#x17E; Ă&#x152;Â&#x153; Ă&#x192;iÂŤ>Ă&#x20AC;>Ă&#x152;i Ă&#x152;Ă&#x20AC;Ă&#x2022;Ă&#x152;Â&#x2026; vĂ&#x20AC;Â&#x153;Â&#x201C; wVĂ&#x152;Â&#x2C6;Â&#x153;Â&#x2DC;°

1. YOU NEED TO EAT FOR TWO (+%6+10 6JG PQVKQP VJCV GZRGEVCPV OQOU PGGF VQ FQWDNG WR QP VJGKT FCKN[ HQQF KPVCMG KU EQORNGVGN[ KPEQTTGEV CU [QW FQ PQV PGGF VQ OGGV VJG ECNQTKE PGGFU QH CPQVJGT HWNNITQYP RGTUQP All that is needed is an additional 300 calories per day, which amounts to an additional balanced meal daily, to support the increased demands of pregnancy. It can be detrimental to the health of both mom and baby if pregnant women eat too much, as this can contribute to excessive weight and even obesity during pregnancy, which can result in the onset of numerous lifestyle diseases.

2. YOU NEED TO STOP EXERCISING FICTION 'ZGTEKUKPI FWTKPI RTGIPCPE[ KU GZVTGOGN[ DGPGĆ&#x201A;EKCN VQ DQVJ OQO CPF DCD[ itâ&#x20AC;&#x2122;s just important to note that training needs to continue at the same level (maintenance and no harder) as it was prior to falling pregnant.

$GPGĆ&#x201A;VU QH GZGTEKUKPI YJGP RTGIPCPV â&#x20AC;˘ Increases the size of the placenta and therefore the transport of blood, oxygen and nutrients to your baby â&#x20AC;˘ Increases the use of fat as an energy source at rest and while exercising â&#x20AC;˘ Reduces insulin resistance and risk of gestational diabetes â&#x20AC;˘ You will get back to your pre-pregnancy Ă&#x153;iÂ&#x2C6;}Â&#x2026;Ă&#x152; >Â&#x2DC;` wĂ&#x152;Â&#x2DC;iĂ&#x192;Ă&#x192; Â?iĂ&#x203A;iÂ?Ă&#x192; ÂľĂ&#x2022;Â&#x2C6;VÂ&#x17D;iĂ&#x20AC; >vĂ&#x152;iĂ&#x20AC; giving birth â&#x20AC;˘ Energy levels and self image throughout pregnancy will be elevated and risks of post-partum depression will therefore be reduced â&#x20AC;˘ Improved circulation and therefore less swelling will be experienced, as well as reduced levels of water retention through sweating â&#x20AC;˘ Helps maintain/create good posture, preventing lower back pain â&#x20AC;˘ Weight gain throughout pregnancy will be more controlled, as less fat will be stored â&#x20AC;˘ Prepares you for labour if you are planning for natural delivery and decreases recovery time postpartum from either natural or caesarean deliveries.

3. ITâ&#x20AC;&#x2122;S IMPORTANT TO START EXERCISING RIGOROUSLY

7. RUNNING IS UNSAFE FICTION ;QW ECPoV pUJCMG [QWT DCD[ NQQUGq KV YKNN TGOCKP UCHG CPF UQWPF UYKOOKPI CTQWPF KP COPKQVKE Ć&#x192;WKF YJKNG [QW LQI CTQWPF VJG DNQEM As long as there are no health concerns that would preclude your from this form of cardiovascular exercise, and no changes in your joints and ligaments, you can continue running, but only if you did so prior to falling pregnant.

Some runners are able to keep going many months into their pregnancies, but eventually discomfort will cause them to switch to lower-impact activities such as walking, water workouts or the elliptical trainer.

FICTION ;QW ECPPQV DGIKP C TKIQTQWU GZGTEKUG RTQITCOOG KH [QW JCXG PGXGT GPICIGF KP QPG DGHQTG as your body is not accustomed to doing the type and intensity of exercise. Adding the physical demands of exercise onto those of pregnancy can be harmful. However, pregnancy is the ideal time to get moving. Nowhere in the medical literature does it say that moderate exercise such as walking is unsafe, even for previously sedentary women.

4. YOU SHOULD NOT DO ANY EXERCISES LYING FLAT ON YOUR BACK (#%6 (TQO VJG DGIKPPKPI QH VJG UGEQPF VTKOGUVGT YJGP [QW NKG QP [QWT DCEM VJG YGKIJV QH VJG RTGIPCPV WVGTWU UNQYU VJG TGVWTP QH DNQQF VQ [QWT JGCTV by putting pressure on the vena cava, which reduces LÂ?Â&#x153;Â&#x153;` yÂ&#x153;Ă&#x153; Ă&#x152;Â&#x153; Ă&#x152;Â&#x2026;i vÂ&#x153;iĂ&#x152;Ă&#x2022;Ă&#x192;° /Â&#x2026;Â&#x2C6;Ă&#x192; Â&#x201C;i>Â&#x2DC;Ă&#x192; Ă&#x152;Â&#x2026;i baby is getting less oxygen and fewer Â&#x2DC;Ă&#x2022;Ă&#x152;Ă&#x20AC;Â&#x2C6;iÂ&#x2DC;Ă&#x152;Ă&#x192;° Ă&#x2022;Ă&#x20AC;Ă&#x152;Â&#x2026;iĂ&#x20AC;Â&#x201C;Â&#x153;Ă&#x20AC;i] iĂ?iĂ&#x20AC;VÂ&#x2C6;Ă&#x192;i Ă&#x20AC;iÂľĂ&#x2022;Â&#x2C6;Ă&#x20AC;iĂ&#x192; the muscles to use more oxygen and nutrients, which has a compound effect when exercising on your back while pregnant.

Some runners are able to keep going well into their pregnancies...

6. TRAINING DURING PREGNANCY PUTS YOUR JOINTS AT RISK

5. DOING ABDOMINAL EXERCISES WILL GIVE YOU DIASTASIS RECTI (+%6+10 #DFQOKPCN GZGTEKUGU CTG PQV QPN[ UCHG FWTKPI RTGIPCPE[ DWV CTG TGEQOOGPFGF All you need to do is shift focus to the types of abdominal exercises you do. You are not aiming to build a sixpack during pregnancy, but rather strengthen Ă&#x17E;Â&#x153;Ă&#x2022;Ă&#x20AC; VÂ&#x153;Ă&#x20AC;i] Ă&#x192;ÂŤiVÂ&#x2C6;wV>Â?Â?Ă&#x17E; Ă&#x17E;Â&#x153;Ă&#x2022;Ă&#x20AC; `iiÂŤ VÂ&#x153;Ă&#x20AC;i° During pregnancy your core weakens due to stretching and hormonal changes that prepare a womanâ&#x20AC;&#x2122;s body for the birthing process. It is therefore extremely important to focus on strengthening your core with Ă&#x192;ÂŤiVÂ&#x2C6;wV >Ă&#x152;Ă&#x152;iÂ&#x2DC;Ă&#x152;Â&#x2C6;Â&#x153;Â&#x2DC; ÂŤ>Â&#x2C6;` Ă&#x152;Â&#x153; iĂ?iĂ&#x20AC;VÂ&#x2C6;Ă&#x192;iĂ&#x192; Ă&#x152;Â&#x2026;>Ă&#x152; Ă&#x192;Ă&#x152;Ă&#x20AC;iÂ&#x2DC;}Ă&#x152;Â&#x2026;iÂ&#x2DC; Ă&#x152;Â&#x2026;i ÂŤiÂ?Ă&#x203A;Â&#x2C6;V yÂ&#x153;Â&#x153;Ă&#x20AC; >Â&#x2DC;` Ă&#x152;Ă&#x20AC;>Â&#x2DC;Ă&#x192;Ă&#x203A;iĂ&#x20AC;Ă&#x192;i abdominals, both of which comprise your deep core. Diastasis recti occurs when the â&#x20AC;&#x2DC;six-pack musclesâ&#x20AC;&#x2122; begin to pull apart from the midline of the body, most notably around, above and below your belly button vÂ&#x153;Ă&#x20AC; > Ă&#x153;Â&#x2C6;`Ă&#x152;Â&#x2026; Â&#x153;v Ă&#x152;Ă&#x153;Â&#x153; wÂ&#x2DC;}iĂ&#x20AC;Ă&#x192;° /Â&#x2026;iĂ&#x20AC;ivÂ&#x153;Ă&#x20AC;i] Ă&#x152;Ă&#x20AC;>Â&#x2C6;Â&#x2DC;Â&#x2C6;Â&#x2DC;} your rectus abdominis muscles should not be your main focus.

(#%6 #U [QWT DQF[ RTGRCTGU HQT NCDQWT C JQTOQPG ECNNGF TGNCZKP KU TGNGCUGF VJTQWIJQWV VJG DQF[ ECWUKPI EQPPGEVKXG VKUUWG VQ TGNCZ As a result, the joints and ligaments between the bones in your pelvis will begin to loosen to allow the baby to pass through during labour. However, relaxin is mostly present during the third trimester of pregnancy and for three months post pregnancy. You do not need to stop weight training or exercising; you just need to be mindful of doing any exercises that place joints in an unstable or strained position. It is therefore recommended that you keep all leg exercises bilateral, where both feet >Ă&#x20AC;i Â&#x153;Â&#x2DC; Ă&#x152;Â&#x2026;i }Ă&#x20AC;Â&#x153;Ă&#x2022;Â&#x2DC;` q Ă&#x192;Ă&#x2022;VÂ&#x2026; >Ă&#x192; > Ă&#x192;ÂľĂ&#x2022;>Ă&#x152; Â&#x153;Ă&#x20AC; Â?i} press â&#x20AC;&#x201C; and to stay away from unilateral movements, such as lunges, as your pelvic region does not offer you the same support at this stage of pregnancy. As a result, the muscles in the surrounding areas will try to compensate for the instability in the joint and ligament region, potentially causing muscle or ligament strains that will take months to rehabilitate post-pregnancy.

BE MINDFUL OF DOING EXERCISES THAT PLACE JOINTS IN A STRAINED OR UNSTABLE POSITION

8. CRAVINGS INDICATE THAT YOUR BODY IS LACKING SOMETHING FICTION 5VTGUU CPZKGV[ CPF GOQVKQPU ECP CNN CHHGEV QWT nPGGFo HQT EGTVCKP HQQFU Take carb-rich foods like bread, biscuits and sweet treats for example. Eating them has a calming effect and boosts levels of the good mood brain chemical, serotonin. which is exactly what you crave when youâ&#x20AC;&#x2122;re feeling down or youâ&#x20AC;&#x2122;re stressed out. Remember that even though pregnancy is a wonderful process, it still puts stress on your body, especially if you are not following a balanced daily diet as your baby will begin to â&#x20AC;&#x2DC;leachâ&#x20AC;&#x2122; the nutrients it needs from your body if theyâ&#x20AC;&#x2122;re not provided through your diet.

Therefore, the best way to curb the cravings is with a balanced and healthy diet, where nothing is left to be desired.

WRITTEN BY Giorgina Slotar, clinical nutritionist (Intl. Grad. Dip. Clinical Nutrition, Australia), preand post-natal exercise specialist (American Fitness Professionals Association), weight management specialist (AFPA), and ÂľĂ&#x2022;>Â?Â&#x2C6;wi` ÂŤiĂ&#x20AC;Ă&#x192;Â&#x153;Â&#x2DC;>Â? Ă&#x152;Ă&#x20AC;>Â&#x2C6;Â&#x2DC;iĂ&#x20AC; (HFPA) For more information on how to nourish a healthy pregnancy, please visit www.tonedandtru.com to stay updated on the Â?>Ă&#x2022;Â&#x2DC;VÂ&#x2026; Â&#x153;v Â&#x2C6;Â&#x153;Ă&#x20AC;}Â&#x2C6;Â&#x2DC;>½Ă&#x192; wĂ&#x20AC;Ă&#x192;Ă&#x152; ÂŤĂ&#x2022;LÂ?Â&#x2C6;Ă&#x192;Â&#x2026;i` iÂ&#x2021;LÂ&#x153;Â&#x153;Â&#x17D; Nourishing a Healthy Pregnancy.

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advertorial "7 /7" ",*",Ć&#x201A;/ ,- / / Ć&#x201A; BEHIND TO PURSUE THEIR PASSION FOR HEALTH AND FITNESS

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SEPTEMBER - OCTOBER 2017 | XXX mUOFTTNBH DP [B

â&#x20AC;&#x153;We offer ff a unique blend of strength, cardio and relaxation sessions to meet a variety of needs. We try all workouts ourselves before doing them with clients.â&#x20AC;?

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Their client base also includes endurance athletes as they offer a unique blend of Ă&#x192;Ă&#x152;Ă&#x20AC;iÂ&#x2DC;}Ă&#x152;Â&#x2026;] V>Ă&#x20AC;`Â&#x2C6;Â&#x153; >Â&#x2DC;` Ă&#x20AC;iÂ?>Ă?>Ă&#x152;Â&#x2C6;Â&#x153;Â&#x2DC; Ă&#x192;iĂ&#x192;Ă&#x192;Â&#x2C6;Â&#x153;Â&#x2DC;Ă&#x192; Ă&#x152;Â&#x153; Â&#x201C;iiĂ&#x152; Ă&#x203A;>Ă&#x20AC;Â&#x2C6;Â&#x153;Ă&#x2022;Ă&#x192; Â&#x2DC;ii`Ă&#x192;° -iĂ&#x192;Ă&#x192;Â&#x2C6;Â&#x153;Â&#x2DC;Ă&#x192; >Ă&#x20AC;i L>Ă&#x192;i` Â&#x153;Â&#x2DC; Ă&#x203A;Â&#x153;Ă&#x2022;VÂ&#x2026;iĂ&#x20AC;Ă&#x192;] i>VÂ&#x2026; Ă&#x153;Â&#x2C6;Ă&#x152;Â&#x2026; > Ă&#x192;ÂŤiVÂ&#x2C6;wV Ă&#x152;>Ă&#x20AC;}iĂ&#x152;° /Â&#x2026;i Â&#x153;`Ă&#x17E;wĂ&#x152; Â&#x153;vviĂ&#x20AC;Â&#x2C6;Â&#x2DC;}] vÂ&#x153;Ă&#x20AC; Â&#x2C6;Â&#x2DC;Ă&#x192;Ă&#x152;>Â&#x2DC;Vi] Â&#x2C6;Ă&#x192; >Â&#x2C6;Â&#x201C;i` at endurance athletes. â&#x20AC;&#x153;Our unique cardio Ă&#x192;iĂ&#x192;Ă&#x192;Â&#x2C6;Â&#x153;Â&#x2DC;Ă&#x192; >Ă&#x20AC;i `Ă&#x17E;Â&#x2DC;>Â&#x201C;Â&#x2C6;V Â&#x2C6;Â&#x2DC; Â&#x2DC;>Ă&#x152;Ă&#x2022;Ă&#x20AC;i] >Â&#x2DC;` Ă&#x153;i Ă&#x2022;Ă&#x192;i a constant impulse instead of the traditional {Â&#x2021;Ă&#x192;iVÂ&#x153;Â&#x2DC;`Ă&#x192; Â&#x153;Â&#x2DC;] {Â&#x2021;Ă&#x192;iVÂ&#x153;Â&#x2DC;`Ă&#x192; Â&#x153;vv ÂŤÂ&#x2026;>Ă&#x192;i` Â&#x2C6;Â&#x201C;ÂŤĂ&#x2022;Â?Ă&#x192;iĂ&#x192; Â&#x153;v Ă&#x192;Ă&#x152;Ă&#x20AC;iÂ&#x2DC;}Ă&#x152;Â&#x2026; Ă&#x152;Ă&#x20AC;>Â&#x2C6;Â&#x2DC;Â&#x2C6;Â&#x2DC;}]Âť Ă&#x192;Â&#x2026;i iĂ?ÂŤÂ?>Â&#x2C6;Â&#x2DC;Ă&#x192;° /Â&#x2026;i Â&#x153;`Ă&#x17E;LÂ&#x153;Â&#x153;Ă&#x192;Ă&#x152; Ă&#x203A;Â&#x153;Ă&#x2022;VÂ&#x2026;iĂ&#x20AC; Â&#x2C6;Ă&#x192; > Ă&#x2C6;Â&#x2021;Ă&#x153;iiÂ&#x17D; Ă&#x20AC;i}Â&#x2C6;Â&#x201C;iÂ&#x2DC; >Â&#x2C6;Â&#x201C;i` >Ă&#x152; Ă&#x152;Â&#x2026;Â&#x153;Ă&#x192;i Ă&#x153;Â&#x2026;Â&#x153; Ă&#x153;>Â&#x2DC;Ă&#x152; Ă&#x152;Â&#x153; Ă&#x192;Â&#x2026;>ÂŤi Ă&#x2022;ÂŤ ÂľĂ&#x2022;Â&#x2C6;VÂ&#x17D;Â?Ă&#x17E;] Â?Â&#x2C6;Â&#x17D;i LĂ&#x20AC;Â&#x2C6;`iĂ&#x192;] >Â&#x2DC;` Ă&#x152;Â&#x2026;iĂ&#x20AC;i½Ă&#x192; > Â&#x153;`Ă&#x17E;L>Â?>Â&#x2DC;Vi Ă&#x203A;Â&#x153;Ă&#x2022;VÂ&#x2026;iĂ&#x20AC;] Ă&#x153;Â&#x2026;Â&#x2C6;VÂ&#x2026; Â&#x2C6;Ă&#x192; Ă&#x203A;>Â?Â&#x2C6;` vÂ&#x153;Ă&#x20AC; Ă&#x2C6; Â&#x201C;Â&#x153;Â&#x2DC;Ă&#x152;Â&#x2026;Ă&#x192; >Â&#x2DC;` VÂ?Â&#x2C6;iÂ&#x2DC;Ă&#x152;Ă&#x192; V>Â&#x2DC; choose how they structure their sessions. â&#x20AC;&#x153;We >Â?Ă&#x192;Â&#x153; Â&#x153;vviĂ&#x20AC; >Â&#x2DC;Â&#x2DC;Ă&#x2022;>Â?] Ă&#x192;Â&#x2C6;Ă?Â&#x2021;Â&#x201C;Â&#x153;Â&#x2DC;Ă&#x152;Â&#x2026; >Â&#x2DC;` Ă&#x152;Â&#x2026;Ă&#x20AC;iiÂ&#x2021;Â&#x201C;Â&#x153;Â&#x2DC;Ă&#x152;Â&#x2026; VÂ&#x153;Â&#x2DC;Ă&#x152;Ă&#x20AC;>VĂ&#x152;Ă&#x192;] >Â&#x2DC;` VÂ?Â&#x2C6;iÂ&#x2DC;Ă&#x152;Ă&#x192; }iÂ&#x2DC;iĂ&#x20AC;>Â?Â?Ă&#x17E; Ă&#x192;ii Ă&#x2022;Ă&#x192; Ă&#x152;Ă&#x153;Â&#x2C6;Vi > Ă&#x153;iiÂ&#x17D;]Âť >``Ă&#x192; -Â&#x2026;>Ă&#x17E;Â&#x2DC;i° Ć&#x201A;vĂ&#x152;iĂ&#x20AC; Â&#x153;Â&#x2DC;Â?Ă&#x17E; > viĂ&#x153; Â&#x201C;Â&#x153;Â&#x2DC;Ă&#x152;Â&#x2026;Ă&#x192;] -Â&#x2026;>Ă&#x17E;Â&#x2DC;i >Â&#x2DC;` >Â&#x2DC;Â&#x2C6;Ă&#x152;Ă&#x20AC;> >Ă&#x20AC;i VÂ&#x153;Â&#x2DC;w`iÂ&#x2DC;Ă&#x152; Ă&#x152;Â&#x2026;iĂ&#x17E; Â&#x201C;>`i Ă&#x152;Â&#x2026;i VÂ&#x153;Ă&#x20AC;Ă&#x20AC;iVĂ&#x152; `iVÂ&#x2C6;Ă&#x192;Â&#x2C6;Â&#x153;Â&#x2DC;° Âş Ă&#x152; Â&#x2026;>Ă&#x192; >Â?Ă&#x20AC;i>`Ă&#x17E; LiiÂ&#x2DC; >Â&#x2DC; >Â&#x201C;>âÂ&#x2C6;Â&#x2DC;} experience to witness clients reach their }Â&#x153;>Â?Ă&#x192;] >Â&#x2DC;` Â&#x2026;Â&#x153;Ă&#x153; Ă&#x153;i½Ă&#x20AC;i >LÂ?i Ă&#x152;Â&#x153; Â&#x2026;iÂ?ÂŤ Ă&#x152;Â&#x2026;iÂ&#x201C; LĂ&#x2022;Â&#x2C6;Â?` Ă&#x152;Â&#x2026;iÂ&#x2C6;Ă&#x20AC; Ă&#x192;iÂ?vÂ&#x2021;VÂ&#x153;Â&#x2DC;w`iÂ&#x2DC;Vi° Â&#x2DC; v>VĂ&#x152;] LĂ&#x2022;Ă&#x192;Â&#x2C6;Â&#x2DC;iĂ&#x192;Ă&#x192; Â&#x2026;>Ă&#x192; LiiÂ&#x2DC; Ă&#x192;Â&#x153; }Â&#x153;Â&#x153;` Ă&#x152;Â&#x2026;>Ă&#x152; Â&#x153;`Ă&#x17E;ÂŤĂ&#x2022;Â?Ă&#x192;i -Ć&#x201A; Â&#x153;ÂŤiÂ&#x2DC;i` a second location in Killarney in August. 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transformation HOW FITNESS AND THE COMPETITIVE STAGE SAVED HER FROM A LIFE OF ALCOHOLISM

Carrie-ann

VAN HEERDEN

M

â&#x20AC;&#x153;

point â&#x20AC;&#x201C; my chance at a new life. It was now or never and I knew that only I could do it; only I could make the change.

I couldnâ&#x20AC;&#x2122;t let my family down again, so in August 2014 I started training at home as a means to keep myself as busy as possible to stay off the drink.â&#x20AC;?

GYM QUEEN 5JG YCU UQQP VTCKPKPI Ć&#x201A;XG times a week, using every opportunity she had to get some exercise in. â&#x20AC;&#x153;I would pop in to our local gym as often as possible for a workout. I was loving the training and the incredible energy I had. Every day was a new experience and a new challenge for me.â&#x20AC;?

With this new focus in her Â?Â&#x2C6;vi] >Ă&#x20AC;Ă&#x20AC;Â&#x2C6;iÂ&#x2021;>Â&#x2DC;Â&#x2DC; Ă&#x192;>Ă&#x17E;Ă&#x192; Ă&#x192;Â&#x2026;i wÂ&#x2DC;>Â?Â?Ă&#x17E; started to feel like she was

IFEST L Y H T AL

YLE

SE A E L W E N A VE ME

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#@QQV @MMÂĽR LNLDMĂ&#x2021; NE Ă&#x2021;QSĹź â&#x20AC;&#x153;I had gone out that night and partied up a storm, as I usually did, but after the accident I knew I had to stop drinking. If I didnâ&#x20AC;&#x2122;t it would only have been a matter of time before my life came to an abrupt and early end...â&#x20AC;?

90

SEPTEMBER - OCTOBER ] XXX mUOFTTNBH DP [B

living the life she was meant to live, instead of living in pubs and L>Ă&#x20AC;Ă&#x192; Ă&#x2022;Â&#x2DC;`iĂ&#x20AC; >Â?VÂ&#x153;Â&#x2026;Â&#x153;Â?½Ă&#x192; Â&#x2C6;Â&#x2DC;yĂ&#x2022;iÂ&#x2DC;Vi Â&#x153;Â&#x2DC; her. â&#x20AC;&#x153;I began to feel better than ever before. My healthy lifestyle gave me a new lease on life.â&#x20AC;?

In December she signed up with a personal trainer at Virgin Active, Milesh Morar who started training her and helping her with a strict diet to improve her physique and conditioning. â&#x20AC;&#x153;My body wasnâ&#x20AC;&#x2122;t where I wanted it to be, but I could see subtle changes starting to happen, which excited me. However, it was my mind that did most of

the changing, along with my attitude toward life.â&#x20AC;?

STAGE PREP Carrie-ann embraced the transformation process, using the dogged pursuit of a â&#x20AC;&#x2DC;new meâ&#x20AC;&#x2122; to replace her alcohol addiction. â&#x20AC;&#x153;As part of the process I set myself small, achievable goals and in January 2015 I decided to enter the IFBB Novice competition being held in Durban in March that year.â&#x20AC;?

She work hard and placed third in the competition. â&#x20AC;&#x153;It was the most amazing

Photography by Ben Myburgh

y name is Carrie-ann van Heerden and Iâ&#x20AC;&#x2122;m a recovering alcoholic. I drank for 27 years of my life and during this dark period I nearly lost everything.â&#x20AC;?

It was on 10 June 2014 that Carrie-annâ&#x20AC;&#x2122;s transformation began, after she was involved in a serious motor vehicle accident. â&#x20AC;&#x153;I had gone out that night and partied up a storm, as I usually did, but after the accident I knew I had to stop drinking. If I didnâ&#x20AC;&#x2122;t it would only have been a matter of time before my life came to an abrupt and early end...â&#x20AC;?

Carrie-ann explains how alcohol made her feel invincible, and how she would always turn to drinking to take off the edge when life became too intense. â&#x20AC;&#x153;I would always say â&#x20AC;&#x2DC;how could I ever cope without it?â&#x20AC;&#x2122;, but the accident was a turning

Quick FACTS Favourite healthy dish Seafood Favourite body parts to train Shoulders and back Favourite supplements Whey, BCAAs and Glutamine Top diet tip Perseverance and hard work always pay off in the end, so stick to your plan

STATS Lives: Cowies Hill, KwaZulu-Natal Age: 49 Family: I have 3 gorgeous girls and 1 grandson Previous weight: 58kg Current weight: 52.8kg Previous body fat: 31% Current body fat: 11%

Persevere and believe in yourself, because you are capable of so much more than you think you are! experience and I was absolutely hooked on the sport from then on. My motivation levels climbed and my gym and cardio sessions became my top priority.”

Since then Carrie-ann has gone from strength to strength, making the KwaZulu-Natal IFBB team in 2016, and receiving her provincial colours for the Bikini Fitness division. “My goal for 2017 is to achieve my best condition yet and win national colours.”

To achieve this goal she is currently training under Grant Ramsey at Ramsey’s Conditioning, based at Virgin Active Pavilion. “He plans all my training and takes care of all my nutritional requirements.

I believe that together, Grant and I will achieve great things as he’s an incredible trainer with a seemingly unlimited amount of industry knowledge.”

A NEW LIFE Through her pursuit of a better, healthier life, with the gym and the competitive stage as her greatest sources

of motivation, Carrie-ann says she has overcome her alcoholism and feels like she has got her life back.

“The past two years have given me more than I could have ever imagined. I now >Ûi V w`i Vi ÞÃi v and have won the respect back from people whom I loved but thought I had lost due to my addiction and my behaviour. I also have a new lease on my health as I no longer suffer from high blood pressure or high cholesterol thanks to my healthy eating habits and all the exercise. I have to give thanks to God and to my family for helping me get my life back on track.”

In closing, Carrie-ann says her aim in sharing her story was to hopefully reach out to others who may be battling through their own addictions or challenges, and inspire them to make a change.

“I want to let them know that they too can do it, and that they are not alone. To all of you, persevere and believe in yourself, because you are capable of so much more than you think you are. The mind achieves what it believes, so set yourself a few goals and go out there and smash them. I’m living proof that you can change your life around.”

SA XTREME 2017 BODY FITNESLSL OVERAER WINN

WHEN: 17 June 2017 WHERE: Pretoria PHOTOGRAPHY BY: Soulby Jackson www.skjphotography.co.za

RESULTS LADIES BEACH BIKINI U/23 UP TO 1.63M 1. Delaine Sardinha 2. Launette van Niekerk 3. Edine Holloway LADIES BEACH BIKINI U/23 OVER 1.63M 1. Tanya van Vuuren 2. Chane-Leigh du Plooy 3. Monique Burrow LADIES BEACH BIKINI 23-35 YRS 1. Natasha Ehlas 2. Nany Ellis 3. Ralie Kapp LADIES FITNESS BIKINI UP TO 1.66M 1. Zelmarie Fourie 2. Gabriella Barras 3. Amber-Jade Meth LADIES FITNESS BIKINI OVER 1.66M 1. Irina Nesterova 2. Stephany Delatour 3. Beth Brook

LADIES FITNESS BIKINI OVER 35 YRS 1. Karien van der Wal 2. Elmarie Kolver 3. Tanja Cloete LADIES BODY FITNESS UP TO 1.63M 1. Caryn Tyler 2. Nicole Delpeche

LADIES BEACH BIKINI 23-35 Natasha Ehlas

LADIES BODY FITNESS UP TO 1.68M 1. Nolene Burrage

LADIES FITNESS BIKINI UP TO 1.66M Zelmarie Fourie

L ADIES BEACH BIKINI

LADIES BODY FITNESS OVER 1.68M 1. Kylie Opperman 2. Candice Whitehead LADIES PHYSIQUE 1. Katy Brand LADIES WELLNESS FITNESS 1. Mariette Ceronio 2. Simone Keenan 3. Denise Roux

LADIES BODY FITNESS OVER 1.68M Kylie Opperman n

L ADIESS FITNES I BIKIN

OVERALLS: Ladies Beach Bikini U/23 up to 1.63m: Delaine Sardinha Ladies Fitness Bikini over 35 yrs: Karien van der Wal ver 1.68m: Ladies Body Fitness ov Kylie Opperman

LADIES PHYSIQUE

LADIES FITNESS BIKINI O/35

Katy Brand

Karien van der Wal

LADIES BEACH BIKINI U/23 UP TO 1.63M Delaine Sardinha

LADIES BEACH BIKINI U/23 O/1.63M Tanya van Vuuren

LADIES WELLNESS LADIES BODY FITNESS FITNESS UP TO Mariette Ceronio 1.63M Caryn Tyler

LADIES FITNESS BIKINI O/1.66M Irina Nesterova

LADIES BODY FITNESS UP TO 1.68M Nolene Burrage

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MS. DIVA EXTRAVAGANZA 20 WHEN: 29 July 2017 WHERE: Durbanville, Cape Town PHOTOGRAPHY BY: Stehan Schoeman

RESULTS NOVICE BEACH BIKINI U/1.63M 1 Marile van Niekerk 2 Bianca Homola 3 Cade Lee Paulsen NOVICE BEACH BIKINI O/1.63M 1 Ashley Harding-Male 2 Leiere Falck 3 Marike Coetzee NOVICE FITNESS BIKINI U/1.63M 1 Alyssa Ramdass 2 Lisa Smith

OVERAL FITNESSL BIKINI

NOVICE FITNESS BIKINI O/1.63M 1 Jo Mare Harris

FITNESS BIKINI U/1.63M

BEACH BIKINI U/1.63M

1 Claire Bowles

1 Cayleen Lockey

JUNIOR BEACH BIKINI U/23 1 Leiere Falck 2 Elme Mostert JUNIOR FITNESS BIKINI U/23 1 Alyssa Ramdass BEACH BIKINI U/1.63M 1 Cayleen Lockey 2 Melissa Jansen van Nieuwenhuizen 3 Rachelle Havenga

NOVICE FITNESS BIKINI U/1.63M 1 Alyssa Ramdass

BEACH BIKINI O/1.63M 1 Ashley Harding Male 2 Leiere Falck 3 Krystin Morgenrood

ADVANCED POLE FITNESS BEACH BIKINI O/35YRS 1 Marisa Jordaan 2 Tanya Genis 3 Natasha Sutton

1 Marisa Fernandes

FITNESS BIKINI U/1.63M 1 Claire Bowles FITNESS BIKINI O/1.63M 1 Sonette Ehlers 2 Jo Marie Harris 3 Maryka Coetzee FITNESS BIKINI O/35YRS 1 Sonette Ehlers

L OVERALH C A E B BIKINI LADIES EVENING WEAR OVER 1.67M 1 Juanita Nienaber

NOVICE BEACH BIKINI O/1.63M 1 Ashley Harding-Male

LADIES FITNESS 1 Claire Bowles BODY FITNESS 1 Charisna van der Merwe 2 Mariaan Barnard NOVICE POLE FITNESS 1 Natascha Kriel 2 Juanita Louw 3 Mariaan Vos INTERMEDIATE POLE FITNESS 1 Linzette van Dyk ADVANCED POLE FITNESS 1 Marisa Fernandes

FITNESS BIKINI 0/1.63M 1 Sonette Ehlers

LADIES EVENING WEAR UP TO 1.63M 1 Claire Bowles 2 Rachelle Havenga 3 Cayleen Lockey LADIES EVENING WEAR UP TO 1.67M 1 Marike Coetzee 2 Mariaan Barnard LADIES EVENING WEAR OVER 1.67M 1 Juanita Nienaber 2 Leiere Falck 3 Maryka Coetzee LADIES EVENING WEAR O/35YRS 1 Sonette Ehlers 2 Tanya Genis

JUNIOR BEACH BIKINI U/23 1 Leiere Falck

BEACH BIKINI O/35YRS 1 Marisa Jordaan

OVERALL EVENING WEAR: Claire Bowles OVERALL BEACH BIKINI: Ashley Harding Male OVERALL FITNESS BIKINI: Claire Bowles OVERALL DIVA: Claire Bowles

THEME ROUND ROCK STAR DIVA 1 Claire Bowles 2 Maryka Coetzee

BODY FITNESS

1 Charisna van der Merwe

IFBB MUSCLE MULISHA GRAND PRIX 2 WHEN: 8 July 2017 WHERE: The Alexander Theatre, Johannesburg PHOTOGRAPHY BY: Soulby Jackson, www.skjphotography.co.za

L OVERALH BEAC I BIKIN LADIES BEACH BIKINI OVER 1.63M 1 Chane-Leigh du Plooy

RESULTS

MIXED COUPLES 1 Monique van Emmenis and Rudie Fourie LADIES PHYSIQUE 1 Katy Brand LADIES BODY FITNESS UP TO 1.63M 1 Marelize Stander 2 Monique van Emmenis 3 Annette Dye

LADIES FITNESS BIKINI OVER 35

LADIES BEACH BIKINI UP TO 1.63M

1 Elmarie Kolver

1 Ralie Kapp

LADIES BODY FITNESS OVER 1.68M 1 Sam Martingano 2 Lynne Newman 3 Louise Birkner LADIES WELLNESS FITNESS 1 Quenita Breet 2 Denise Roux 3 Daisy van Vuuren

LADIES WELLNESS FITNESS 1 Quenita Breet

LADIES FITNESS BIKINI UP TO 1.60M 1 Leanne Keelips 2 Elamone Ackerman 3 Jeanique Marien LADIES FITNESS BIKINI UP TO 1.66M 1 Delaine Sardinha 2 Zelmarie Fourie 3 Cindy-Lee Dredge LADIES FITNESS BIKINI UP TO 1.72M 1 Carmen Botha 2 Elmarie Kolver 3 Monique Elloff LADIES FITNESS BIKINI OVER 1.72M 1 Stephany Delatour 2 Tanya van Vuuren 3 Anneke Jordaan LADIES FITNESS BIKINI OVER 35 1 Elmarie Kolver 2 Daine Rieder 3 Annemarie Vorster LADIES BEACH BIKINI UP TO 1.63M 1 Ralie Kapp 2 Edine Holloway 3 Nadine van der Haar LADIES BEACH BIKINI OVER 1.63M 1 Chane-Leigh du Plooy 2 Jessica van Zyl 3 Madelein du Toit OVERALL LADIES BODY FITNESS: Marelize Stander OVERALL LADIES FITNESS BIKINI: Delaine Sardinha OVERALL LADIES BEACH BIKINI: Chane-Leigh du Plooy

OVERALL BODY FITNESS

L OVERASLS FITNE I BIKIN LADIES FITNESS BIKINI UP TO 1.66M

LADIES FITNESS BIKINI OVER 1.72M

LADIES BODY FITNESS UP TO 1.63M

1 Delaine Sardinha

1 Stephany Delatour

1 Marelize Stander

GARDEN ROUTE CLASSIC WHEN: 24 June 2017 WHERE: Mossel Bay PHOTOGRAPHY BY: Valentino Stander

OVERALL BEACH BIKINI

RESULTS LADIES PHYSIQUE

1 Marizka Retief LADIES BEACH BIKINI UNDER 1.63M

1 Melissa Jansen van Nieuwenhuizen 2 Anne-Marie Leslie 3 Elriette Snyman LADIES BEACH BIKINI OVER 1.63M

1 Larochelle McKirby 2 Luami Zondagh LADIES BEACH BIKINI 35+

1 Riana van Wyk 2 Bonnita Hoy LADIES FITNESS BIKINI OVER 1.63M

1 Mariaan Barnard 2 Maryka Coetzer LADIES FITNESS BIKINI 35+

1 Annelie de Jager 2 Deseray du Toit OVERALL BEACH BIKINI: Melissa

Jansen van Nieuwenhuizen

OVERALL FITNESS BIKINI: Mariaan

Barnard

LADIES BEACH BIKINI 35+

1 Riana van Wyk

LADIES BEACH BIKINI OVER 1.63M

LADIES FITNESS BIKINI OVER 1.63M

1 Larochelle McKirby

1 Mariaan Barnard

LADIES BEACH BIKINI UNDER 1.63M

1 Melissa Jansen van Nieuwenhuizen

SWEE PSTA KES

WIN

WEEKLY PRIZES WEEKLY DRAWS FOR PRIZES LIKE SUPPLEMENTS, TECH DEVICES, FITNESS APPAREL OR EVEN CASH!

RISE OF THE PHOENIX 3.0 WHEN: 8 July 2017 WHERE: Abbotsford Christian Centre, East London PHOTOGRAPHY BY: Stehan Schoeman

RESULTS BEACH BIKINI U/1.63M

1 Catelyn Cumberlege BEACH BIKINI O/1.63M

1 Sheri Muller 2 Chrika Cumberlege

WITH PRIZES LIKE

LADIES PHYSIQUE

1 Nokucinga Mapelula LADIES BODY FITNESS

VALUED AT 4,800

,CKOG )TKHƂVJU 2 Dalena Mostert FITNESS BIKINI O/1.63M

1 Maryka Coetzer

E YARD HLETIC 12 ek Body nsformation mbership At Yard Athletic

FITNESS BIKINI O/35

1 Donna Bartlett 2 Karen Herbst 3 Celicia Openshaw OVERALL BEACH BIKINI: Sheri Muller OVERALL FITNESS BIKINI:

Donna Bartlett

MY BODY GURU My Protein Pantry products compliments of My BodyGuru.co.za Online Store. Prize Value R1000

L OVERASLS FITNE I BIKIN

FEEL GOOD AND CO VALUED AT R23,500

LADIES BODY FITNESS ,CKOG )TKHƂVJU

Modibodi creates specialised or ‘performance’ underwear designed for women and all our womanly needs.. Prize Value R1685

HFPA NCIF part-time course, including 3 bonus courses: Functional Training Specialist, Sports Nutrition and Kettlebell Fundamentals.

VALUED AT R2,250

CHAR WHITE

BODY20

A natural tooth whitening powder, non-toxic, vegan, GMO-free and cruelty free. It’s highly absorbent nature means it binds easily with stains and toxins, boosting your immune system and keeping your teeth pearly white and stain free. Zoom & CHARWHITE Hamper Prize Value R2475

5 Body20 Sessions. Unique EMS Technology Training for a results driven workout.

FITNESS BIKINI O/35

FITNESS BIKINI O/1.63M

1 Donna Bartlett

1 Maryka Coetzer

BEACH BIKINI U/1.63M

LADIES PHYSIQUE

1 Catelyn Cumberlege

1 Nokucinga Mapelula

WEEKLY GIVEAWAYS

THE

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