Dis-Chem Living Fit May/June 2019

SINCE 2004

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DCLF

38

09 Welcome!

10 The team 12 Store finder 16 News 22 Events 31 Social 36 Tech trends

May/June

EAT WELL Homemade healthy avo snacks

LIVINGFIT

CONTENTS Lifestyle & Health

34 Q & A

Curb your cravings

38 Eat well

Avos are back in trend!

44 Fats for Life

Oil options for a healthy lifestyle

48 Blend It

6 smoothies for every occasion

52 Inspiration

Sixolile’s journey of discovery

26

98

116 Health news Latest trends

118 Nutrient deficiency

58

Fill your nutritional gaps

124 Collagen

Tame tendon trouble

126 Kinesiology tape Strapped for success

MEET THE TEAM Ashley Butler

Registered nutritionist and serves as Dis-Chem’s national nutrition and wellness expert.

Lisa Raleigh

Lifestyle and wellness expert, exercise specialist, fitness media personality, Biogen ambassador.

Christelle Bekker Dis-Chem’s National Technical Compliance Manager, ensuring quality assurance requirements.

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22

BODYWEIGHT WORKOUT

EVENTS Find your next race fix

62

50 Flexi diet

Foods that fit within your specific daily macronutrient targets

GET A BETTER WORKOUT with this dumbbell complex

62 Dumbbell complex Your solution to a more effective workout

70 Q & A Training to get lean

26

LIFE IN THE FIT LANE with Mapule

78 Your whey Flavour innovations and industry trends 82 CrossFit Plateau buster

84 Athlete profile Jason Dunning

86 5 gym mistakes Why you’re not making progress 106 Hydrate

New rules for optimal hydration

104 Fuel up Race day supplement options 110 Athlete profile Gerda Steyn 114 Coach’s tips From the experts

48

BLEND UP THE IDEAL SMOOTHIE

Nicole Seymour Mackenzie

Julian ReichmanIsraelsohn

Cape Town-based personal trainer & biokineticist.

Fitness professional, owner & head trainer at CrossFit Platinum.

STeve ATwell Level 2 Triathlon South Africa (TSA), certified Ironman coach and competitive triathlete.

A long time coming...

W

ELCOME TO THE FIRST EDITION OF DIS-CHEM’S LIVING FIT MAGAZINE.

also established ourselves as a trusted partner to South Africa’s passionate and dedicated community of health, endurance and gym enthusiasts.

The Living Fit brand is yours.

It’s here to serve as our primary touchpoint with you, our loyal customer base, which includes a growing number of health- and physique-conscious individuals and endurance athletes who are serious about their performance.

But beyond simply providing you with the most effective products to enhance your performance and boost recovery, we also want to empower you with expert advice to help you achieve your goals.

When Dis-Chem launched in 1978, we pioneered the discount dispensary-led pharmacy concept in South Africa. As the business evolved, we took the lead in the retail pharmacy model by introducing non-pharmaceutical products in our shop fronts.

As these product categories expanded, our approach to health also evolved. Today we’re staunch advocates of a proactive and preventative approach to health, primarily through optimal nutrition, regular exercise and expert advice. And this magazine is the embodiment of this innovative approach, which has turned the traditional medication-led curative pharmacy model on its head.

Through our extensive range of health foods, supplements and nutraceuticals, we aim to help our customers develop and maintain optimal health and well-being.

And by offering the widest range of sports supplements in a single retail location, we’ve

Our plan to realise this ambition lives on these pages and online at www.dischem.co.za/livingfit. By sharing informative articles from our range of Dis-Chem experts, in addition to insights from South Africa’s best coaches and athletes, we plan to deliver the most comprehensive information resource to our loyal customers (our Dis-Chem Benefit Members will receive their copy for free!)

It’s one more way in which we continue to build trusted relationships with you, our customers and meet your ever-evolving needs and preferences. After reading the first issue, I’m confident that you’ll benefit immensely from the informative content that our experienced and passionate editorial team produced.

It’s been a long time coming given the evolution of our business, but it is finally here! I hope you enjoy the first edition.

Yours in health and performance,

Paul

Paul McHarg Dis-Chem Health Category Manager

LIVING FIT dischem.co.za/livingfit 9

DCLF

LIVING

FIT

YOUR SPORT IS OUR PASSION H

ello, unjani? Welcome to the launch issue of DisChem’s Living Fit magazine.

Those of us who choose to live fit and care about our health live in exciting times. We’re spoilt for choice with the vast range of activities, races and products available that fuel our passion for sport, health or fitness.

And that’s why we’re here – to guide you on your journey with expert insights, opinions, advice and recommendations.

As passionate sport and fitness enthusiasts ourselves, we understand that deep-seated desire to push your boundaries and constantly achieve bigger goals, which makes us the ideal team to publish this new magazine.

Inside the mag Whether you run, bike, lift or simply want to live fit and healthy, you’ll find relevant content that resonates with your lifestyle and your activity of choice.

There are dedicated sections to cater to the demands of the most serious gym junkies and endurance athletes - we’ve ensured that there’s value in the content for everyone. Once you’re done reading, we have no doubt

that runners will learn to lift more (and more often) and indoor fitness junkies will brave the outdoors for their cardio.

What’s in store Expect a fresh edition of this mag every second month. In between issues, you can click through to the Dis-Chem Living Fit website for more info, including regular updates on the endurance sport, gym, fitness and health-related topics that matter most in your life.

Giving you more Throughout the mag you’ll find QR codes that will link you to our online resources, as well as great Dis-Chem deals! With our digital integration, it’s easy to snap and read more about the workouts, interviews and recipes we share in the magazine.

We connect you Engage with us on social media and join our growing community.

There’s lots happening and we’ve got a lot to share, so connect with us and we’ll keep feeding your fitness fire with regular updates. You can also send us your questions, and we’ll get our team of experts and fitness pros to weigh in on trending topics and those burning issues.

With that, we look forward to helping you find your ‘fit’ in fitness, whatever that may be.

Yours in fit living,

The Dis-Chem Living Fit team

tdischem_livefit idischem_livingfit fdischem_livingfit 10 Dis-Chem Living Fit

DISCHEM.CO.ZA/LIVINGFIT Living Fit Magazine is published on behalf of by

(Pty) Ltd

Publisher: Tanja Schmitz tanja@livingfit.co.za Managing Editor: Pedro van Gaalen pedro@livingfit.co.za Design: Joel Smith design@livingfit.co.za Advertising: sales@livingfit.co.za Copy Editing: Lauren de Beer CUSTOMER CARE: Care-line: 0860 347 243 Telephone: 011 589 2200 Mondays to Fridays: 08:00 to 16:30 careline@dischem.co.za Head Office: Cnr Le Roux & Stag Rd Glen Austin, Midrand, South Africa Price and product disclaimer

All products, prices and special offers displayed or advertised in this magazine were correct at the time of print. Pricing and product availability in-store or online are subject to change without prior notice. While every effort is made to ensure accuracy and relevance in this regard, Dis-Chem and Io Media accept no responsibility for pricing changes, discrepancies and typographical errors, and cannot be held liable for any potential loss, damage or expense incurred as a consequence. In instances of errors, Dis-Chem reserves the right to cancel offers advertised at the incorrect price. Additional restrictions may apply.

Content disclaimer

Dis-Chem Pharmacies (Pty) Ltd and Io Media (Pty) Ltd cannot guarantee the accuracy of the content in this publication, which is provided for general information purposes only – no part of it constitutes medical advice. No liability is assumed by Dis-Chem, Io Media, Living Fit or its contributors for the information provided in the magazine and actual product performance and efficacy may vary based on many factors. Readers are advised to discuss any exercise, dietary, supplement or nutraceutical interventions with a suitably qualified medical, exercise or nutrition expert for individualised advice. Dis-Chem and Io Media accept no responsibility for any direct or indirect loss, damage or injury readers may suffer as a result of using or relying on any information contained in this magazine. All rights reserved.

Printed by

STORE FINDER AND SERVICES GAUTENG PHARMACIES JOHANNESBURG/ SANDTON Athol Oaklands 011 430-0600 Bedford Square 011 417-2600 Benmore 011 783-9715 Campus Square 010 612-0957 Carlswald 011 697-0800 Cresta 011 478-0101 Dainfern Square 011Â 469-9040 Eastgate Mall 010 541-0031 Ferndale Mall now open 010 541-0150 Fourways Mall 011 465-4420 Gandhi Square 010 612-0786 Killarney 011 486-9660 Mall of Africa 010 003-0056 Mall of the South 011 682-4900

Sunninghill 087 358-9792

Sunward Park 010 541-0023

East Point Mall 011 823-5315

The Local Choice 015 612-0509

The Glen 011 436-8740

ALBERTON Bracken Gardens 011 900-1525

Farramere 011 749-6900

NORTH WEST PHARMACIES

Festival Mall 011 975-3681

HARTBEESPOORT Hartbeespoort 012 253-9600

Verdi 011 446-1900 Victory Park 011 446-1960 Woodmead 011 233-0040 SOWETO Maponya Mall 010 003-7090 WEST RAND Clearwater Mall 011 831-2140 Cradlestone 011 668-6760 Krugersdorp 011 951-5800 Randfontein 010 612-0070 Roodepoort 011 768-5665 Valley View 010 612-0390 Westgate 011 767-4340 EAST RAND Albermarle 010 541-0027

Newmarket Mall 010 003-9993 SPRINGS Springs Mall 010 003-2904 VANDERBIJL PARK Vaal Mall 016 910-1000 Vanderbijlpark 016 985-9000 HEIDELBERG Heidelberg Mall 016 341-0204 The Local Choice 010 612-0021 VEREENIGING Three Rivers 016 454-7500 PRETORIA Brooklyn Mall 012 433-0440 Centurion Lake Mall 012 663-9363 Glenfair 012 472-8720 Hazeldean 012 809-4140

Glen Acres 011 391-2399 Greenstone 011 663-9900 Greenvalley 010 003-6214 Meadowdale 010 612-0357

POTCHEFSTROOM Potchefstroom 018 293-3890

Modderfontein 010 612-6394

RUSTENBURG Greystone Crossing 014 541-0046

Rynfield Terrace 010 003-9991

Rustenburg 014 537-6480

Sunward Park 010 541-0023

WESTERN CAPE PHARMACIES

ALBERTON Bracken Gardens 011 900-1525

CAPE TOWN Bayside 021 522-6140

Newmarket Mall 010 003-9993

Blue Route 021 710-1230

SPRINGS Springs Mall 010 003-2904

Canal Walk 021 551-5551

Wonderpark 012 549-9840 Woodlands 012 994-9292

Mondeor 011 680-5676

Bedford Square 011 417-2600

Jean Avenue 012 640-0600

Morningside 010 612-0950

Boksburg North 011 306-1500

Jubilee Mall 012 612-0070

Nicolway 011 267-8800

Carnival Mall 011 897-5620

Loftus Park 012 612-0285

Northgate 011 794-9433

East Point Mall 011 823-5315

Lynnwood Road 012 362-3633

Norwood 011 728-0940

Farramere 011 749-6900

Mall@55 Centurion 010 612-0109

Park Meadows 011 616-8933

Festival Mall 011 975-3681

Montana 012 523-9120

Park Station 011 221-2600

Glen Acres 011 391-2399

Menlyn Park Shopping Centre 012 003-0108

Randridge 011 792-5717

Greenstone 011 663-9900

Olympus 012 991-0044

Rosebank 011 772-1200

Greenvalley 010 003-6214

Raslouw 012 656-6340

Sandton 010 612-0481

Meadowdale 010 612-0357

Soshanguve 021 612-0250

POLOKWANE Savanah Mall 015 296-9000

Southgate 011 942-0920

Modderfontein 010 612-6394

The Club Surgical 012 612-0013

Platinum Park 015 297-1582

Strubensvalley 011 991-3600

Rynfield Terrace 010 003-9991

Wonderboom Junction 012 543-8900

Polokwane North 015 265-0300

12 Dis-Chem Living Fit

KLERKSDORP Klerksdorp 018 487-7300

MPUMALANGA PHARMACIES MIDDELBURG Middelburg 013 244-9800 NELSPRUIT Nelspruit 013 757-9383 White River now open 013 541-0002 SECUNDA Secunda 017 634-9460 WITBANK Highveld Mall 013 692-9500 LIMPOPO PHARMACIES

Cape Gate 021 983-1000 Central Park 021 003-2947 Claremont Cape 021 673-1480 Liberty Promenade Mall 021 003-0108 Mutual Park 021 612-0310 Noordhoek 021 784-4400 Sea Point 021 430-2100 Somerset Mall 021 850-5940 Table Bay 021 612-0172 Tygervalley 021 917-7500 Zeevenwacht 021 900-9160 GEORGE George 044 801-9800 York Street now open 044 108-0010

MOSSEL BAY Mosselbaai Mall 044 333-0074 PAARL Paarl Mall 021 863-5060 WORCESTER Worcester 023 346-5340 EASTERN CAPE PHARMACIES EAST LONDON Hemmingway 043 709-4400 JEFFREYS BAY Jeffreys Bay 042 293-4833 PORT ELIZABETH Baywest 087 359-0298 Cape Road 041 396-2600 Walmer Park 041 398-2200 NORTHERN CAPE PHARMACIES KIMBERLEY North Cape Mall 053 836-7700 UPINGTON Kalahari Mall 054 050-0956 FREE STATE PHARMACIES BLOEMFONTEIN Langenhoven Park 087 359-0924 Loch Logan 051 411-6140 Northridge Mall 051 778-0100 Preller Square 051 108-0095 KWAZULU-NATAL PHARMACIES BALLITO Ballito 032 946-8580

Ballito Lifestyle 031 612-0321 DURBAN Amanzimtoti 031 904-9550 Bluff 031 482-2700 Cornubia 031 612-0601 Gateway 031 612-0080 Glen Lucia 031 572-9950 Hillcrest 031 761-4380 Overport 031 203-0540 South Coast Mall 031 612-0070 The Pavillion 031 275-1820 Watercrest Mall 031 763-8400 Westville 031 279-1999 NEW CASTLE New Castle 034 940-0933 PIETERMARITZBURG Midlands Mall 033 328-3600 PINETOWN Pinecrest 031 612-0300 RICHARDS BAY Richards Bay 035 780-8840 NAMIBIA PHARMACIES SWAKOPMUND Swakopmund 002 64 833 300 400 WINDHOEK The Grove Mall 002 64 833 300 300 WALVIS BAY Walvis Bay 002 64 642 84300/1/4 Wernhill 002 64 812 320 100 NOW OPEN De Wiekus (Kempton Park) N1 City (Western Cape)

SERVICES KEY

HERMANUS Hermanus 028 050-2189

Dis‑Chem Direct Get free delivery nationwide of your chronic and prescription medication if you live in a 15km radius of your branch. Chronic medication can also be couriered by Dis‑Chem Direct.

Email: direct@dischem.co.za Baby Wellness Clinics Baby Wellness Clinics offer a full spectrum of relevant services: * Weight, measurement, milestone and development assessments * All scheduled vaccinations * Nutritional timelines * Colic or breast-feeding problems Wellness Clinics Wellness Clinics in every branch are managed by qualified nursing practitioners who provide a wide range of general health services including: * Full lipid profile and HbA1c * Blood pressure monitoring * Glucose, hypertension and cholesterol testing * BMI measurement * Vitamin injections * Wound care (selected branches only) * Weight management * HIV screening and testing * Diabetic care * Professional advice and referrals

Dis‑Chem Skin Strategy Beauty Salon Available within Dis‑Chem stores, the skincare salons are manned by qualified beauty therapists who attend to your every need in a relaxing and professional manner.

Packages available at our salons include: * Facials Soft laser / Biomagnetic Micro Dermabrasion / Schiatu * Manicures & pedicures * Medi heel * Slimming * Spray tan * Massages Back & neck / Full body / Pregnancy / Baby * Waxing & threading * Eyelash tinting * Nail make-overs Acrylic / Gel / Gelish Special packages and promotions periodically – enquire in store for details.

Dis‑Chem Hair Salon Dis‑Chem Professional Hair Salons (currently available in store at eight branches – see directory alongside) offer professional advice on everything from hairstyles that suit the shape of your face, to the products stocked and which are best suited to your particular style kind of hair type. Phone to book an appointment for your haircut by one of our professionally-trained hairstylists.

Dis‑Chem Wound Care Clinic Dis‑Chem Wound Care Clinics found in selected branches, are managed by qualified nursing practitioners who can address: * Wound care * Minor burns * Diabetic care * Stitch removal dischem.co.za/livingfit 13

LOYALTY BENEFIT PARTNERS

TOTAL Filling up at New a TOTAL service station just got more rewarding! Simply swipe your Dis‑Chem Loyalty Benefit Card when you’re paying for your fuel, and you’ll earn Benefit Points. For every litre of fuel you will receive 10 Dis‑Chem Loyalty Benefit Points.

You can earn points on a maximum of three swipes per day. ONLY FUEL PURCHASES WILL EARN YOU BENEFIT POINTS.

BESTMED BestMed members earn additional Dis‑Chem Loyalty Benefit Points. To activate this offer, visit the Dis‑Chem customer service desk in store with your BestMed Medical Aid Card.

DISCOVERY HEALTHYCARE Members registered on the Discovery HealthyCare Benefit now get up to 25% cash back in Benefit Points with HealthyCare on a range of specialised products at Dis‑Chem that will help them live a healthier lifestyle.

LEGACY LIFESTYLE Lifestyle Members earn and redeem Legacy Rands by simply linking their Dis‑Chem Loyalty Benefit Card with their Legacy Lifestyle membership. To activate or for more information visit: www.legacylifestyle.co.za/ dischem.

If you do not have a Dis‑Chem Loyalty Benefit Card, please contact the Dis‑Chem careline, visit your nearest Dis‑Chem store or visit our website

www.dischem.co.za If you would like to speak to a customer care consultant, please contact us at: Care line: 0860 347 243 Telephone: 011 589 2200 Mondays to Fridays: 8:00 to 16:30 Email: careline@dischem.co.za

14 Dis-Chem Living Fit

MEDIHELP Medihelp Lifestages members can earn relevant Dis‑Chem Loyalty Benefit Points when they register to be a part of the programme. Visit www.medihelp.co.za for more information.

MOMENTUM MULTIPLY Multiply Wellness members earn points on their Dis‑Chem Loyalty Benefit Card based on their Momentum Multiply Status.

SCHOOL-DAYS®

When you’re a SchoolDays® member, every swipe of your Dis‑Chem Loyalty Benefit Card will save for your child’s education. Your everyday spend at Dis‑Chem will grow your child’s School-Days® bursary, and family and friends can also link their spend to the bursary.

Signing up for School-Days® is easy! Simply SMS “Dischem” and your ID number to 45277 or sign up at www.schooldays.co.za/dischem.

THE DIS‑CHEM FOUNDATION The Dis‑Chem Foundation provides care and support to improve the lives of individuals within organisations. A beneficiary of the Dis‑Chem Loyalty Benefit programme.

WHAT OUR LOYAL CUSTOMERS DESERVE

SHOP SAFELY IN THE DIS‑CHEM ONLINE SHOP

If you are pressed for time, rather buy your cosmetics, fragrances, skin care, body lotion, bath products as well as health and wellness items from Dis‑Chem’s online shop! Best of all, Dis‑Chem online offers a range of safe payment options.

There are so many reasons to shop online for your favourite health and beauty products. Dis‑Chem offers 3D secure payments (SA), delivery, an easy returns policy and multiple payment options. You have seven different payment options to purchase products online: Loyalty Benefit Points, eBucks, Pay on Collection (you can place your order and only pay when you come in store to collect), Zapper, Credit Card: 3D Secure, EFT and Discovery Miles. Click on the payment method icon (www.dischem.co.za) to find out more about each option.

3D Secure is a security measure aimed at protecting customers against credit card fraud when shopping online. The cardholder will need to register for the service, at no additional cost, and then use a password or use a One Time Pin for authentication when shopping online in future. When an e-commerce transaction occurs on a 3D Secure website, and the cardholder is paying using a credit card enrolled in 3D Secure, either the MasterCard or Visa pop up or

online security screen appears.

The cardholder enters his/her 3D Secure password for authentication, and upon successful verification, the transaction is processed.

Though verified by Visa and MasterCard SecureCode, credit cards can be protected against unauthorized use when shopping online. As the customer, you need to register yourself online or with your bank, and once activated, your card number cannot be used for purchases without your personal password. Certain banks automatically enrol their customers in the 3D Secure programme.

Dis‑Chem Online delivers from Monday to Friday, between 08:00 and 17:00. Delivery (costing you a flat rate of R60 per order, or free of charge for orders over R600) takes three to five working days from when your order has been placed and paid for. If you are for any reason dissatisfied with an item purchased from our Online Store, you may return it to any Dis‑Chem store for a full refund, replacement, or exchange, provided you have the original tax invoice, items are returned within six months of purchase and the product has not expired within such time. It is the client’s responsibility to ensure the item is returned to the Online store.

Please note there are laws prohibiting the return of medication.

Convenience, variety, no crowds and shopping in the comfort of your home has Dis‑Chem customers clicking for the items they need without even leaving their home. It’s that easy!

With Dis‑Chem’s Click & Collect – available in all stores – you can pay for items online and collect in-store.

Best of all, there is no additional cost to this service. We will send you an email and SMS once your order is ready to collect. Click & collect operational hours have been set up for your convenience.

Weekday orders placed before 09:00 will be ready for collection from 13:00 the same day. If you order between 09:00 and 12:00 your order will be ready from 16:00 the same day and orders placed after 12:00 can be collected by 11:00 the following day.

The service is also available on weekends and public holidays.

Orders placed on Saturdays before 9:00 can be collected from 13:00 the same day, while orders after 9:00 can be collected from 13:00 on the following Monday. On Sunday and public holidays collection is from 13:00 the next working day. You will need to

OUR LOYALTY BENEFIT PROGRAMME

Because loyalty should be rewarded! Benefit even more from Dis‑Chem’s unbeatable prices by becoming a Loyalty Benefit Programme Member.

Select an Interest Group and receive benefits and information to suit your specific needs and lifestyle. You can earn Loyalty Points on qualifying purchases every time you swipe your card in store at the till, or simply by shopping online. Join the Dis‑Chem Loyalty Benefit Programme by registering at dischem.co.za or by signing up in store. Also, by shopping at Dis‑Chem Pharmacies and swiping your Dis‑Chem Loyalty Benefit Card, not only do we reward you, but a percentage of all eligible purchases will be donated to the Dis‑Chem Foundation to assist worthy causes. Interest Groups include:

For Youth programme

Our new For Youth programme provides 18- to 25-year-olds with ongoing specials and benefits, all tailored specifically for their needs and aspirations. Sign up today and collect your new For Youth card to activate the benefits.

Dis‑Chem Partners

Accelerate your points with our host of banking, medical aid and pure loyalty partners. Find out more information on our website www.dischem.co.za or in store at the Customer Service desk.

take your order number with you when you collect your items. We will also ask you to present a valid I.D. such as a driver’s license, ID document/card or passport. You can send someone on behalf of yourself to collect, as long as they have the unique order number and they can verify your name, surname and ID number.

The Click & Collect service is available seven days a week.

You can include over-the-counter medications with your online shopping, but not prescription meds.

For prescription meds you will need to go in-store to collect. In cases of chronic medication with a repeat script for six months, Dis‑Chem will contact you and remind you that your meds are due for collection, and ensure they are ready for collection at a branch convenient for you, or deliver them to your address. You can also download the Dis‑Chem app, scan in your prescription and collect from the branch of your choice. Please note there are laws prohibiting the return of medication. dischem.co.za/livingfit 15

news COMING SOON

NEW IN STORE

MiWATER Quench your thirst and hydrate with a new beverage that combines the power of natural fulvic and humic acids with pure reverse osmosis (RO) water. MiWATER is a highly effective natural hydrating drink that is free from preservatives and sugar, and has a pH of 8.5.

The liquid is jet black in colour due to the fusion of water with humic acid.

NEW IN STORE

imported

NEW IN STORE

www.drinkmiwater.com

Kauai products now available Kauai focuses on providing betterfor-you ingredients, which is why the popular health food brand has launched its own protein range.

The range includes grass-fed whey (available in Strawberry, Cacao, Vanilla and Original), and plantbased (available in Strawberry, Cacao and Vanilla) protein powders. Both products are free from GMOs, soy and gluten, with no added colourants, sugar and preservatives. Available in selected Dis-Chem stores.

16 Dis-Chem Living Fit

Warrior range exclusive to Dis-Chem stores World-famous Warrior Crunch bars are now available in South Africa, exclusively in Dis-Chem stores countrywide! These popular high-protein, low-carb bars come in a range of tasty flavours, including Salted Caramel, White Chocolate Crisp, Dark Chocolate Peanut Butter, Milk Chocolate Coconut, and Raspberry Lemon Cheesecake. They form part of a comprehensive supplement range that also includes Warrior Whey Protein and Warrior Aminos – a BCAA and electrolyte booster.

NPL Hustle The new NPL Hustle range offers a variety of scientifically-formulated, convenient on-thego protein bars and cookies ideal for our hectic modern lifestyles. A combination of whey and casein proteins deliver a sustained amino acid release, while whole-grain oats, real fruit and nuts maintain energy levels or tide you over between meals, with natural honey for sweetness. The fresh soft-baked texture and real food ingredients make this innovative functional food range the perfect high-protein, nutritious snack for the most intense daily hustle. Available in various delectable flavours including Red Velvet Flapjack bars, Cinnamon Pecan, Toasted Coconut, and Peanut Butter Crunch cookies and a vegan-friendly Crispy Date bar option. www.npl.za.com

ON SHELF

GET THE LASTEST NEWS UPDATES

NEW PRODUCT RELEASES NOW IN STORE

Primal Energy Force A new energy drink range is available exclusively from Dis-Chem in three beneficial variants – Misty White (SugarFree), Baobab and Hibiscus.

Each option offers different benefits to suit any lifestyle, while the entire range has been specially formulated to deliver a serious energy boost with a potent 145150mg caffeine dose per 500ml serving.

Primal Energy Force (500ml) R 13.95 each 6 Pack: R 79.95

Primal Pink Energy Amino The latest addition to the Primal Pink range for women is an effective amino acid energy drink formulated with a synergistic blend of amino acids, L-Carnitine and Chromium to deliver a tasty drink that increases energy, enhances mental focus, maximises performance and improves muscle recovery.

Primal Amino Energy (390g) R 199.95 Available in Strawberry & Lime, Mango Raspberry

LF

Optimum Nutrition Gold Standard 100% Plant-Based Protein Plant protein just got the gold standard Optimum Nutrition stamp of approval. This plant protein powder combines organic pea, brown rice and sacha inchi proteins to deliver a complete essential amino acid profile. Every serving also contains vitamin B12 and a gluten-free complex of ancient grains and pomegranate powder.

Optimum 100% Plant Based Protein (684g) R 499.95

dischem.co.za/livingfit 17

LATEST PRODUCT RELEASES NOW AT DIS-CHEM PHARMACIES USN Trust RTDs

new!

USN’s Trust range of on-the-go, high protein snacks now includes two tasty and convenient Ready to Drink (RTD) milkshakes. These guilt-free and indulgent high-protein drinks are fat- and lactosefree and contain no-added sugar.

Available in Chocolate or Strawberry flavour options, with either 25g (330ml) or 50g (500ml) of protein per serving.

USN Trust 50 R 49.95 USN Trust 25 R 34.95

ing comsoon

Biogen launches expanded bar range

USN’s leading PhedraCut weightloss and toning supplement range now includes two new effective products. USN PhedraCut Crave X is an advanced BlueLab™certified appetite control supplement and weight-loss aid formulated with trialled and tested natural ingredients, including 100mg of Garcinia Cambogia and 610mg of wild mango seed extract. USN PhedraCut Water X is a multi-action diuretic supplement formulated with natural, premium ingredients designed to reduce water retention and bloating, while increasing urinary output.

Biogen has created a range of great-tasting bars that are ideal for any active lifestyle. The bars are made with quality ingredients, and boost performance, aid recovery or offer a convenient anytime snack during the day. Endurance athletes can benefit from the added L-glutamine, electrolytes, D-Ribose and Phosphates in Biogen Energy Oats Bars. These crunchy, rolled oat-textured bars are available in Chocolate Crunch, Banana Crisp, and Berry & Yoghurt flavours.

Those looking for a recovery boost can try a Biogen Whey Oats bar, which contains added collagen and probiotics and is available in Chewy Apple Pie or Berry & Chocolate flavours, or the new Biogen 100% Plant Based Protein bar. Each plant-based bar provides 10g of protein from rice and pea protein sources and is available in two delicious flavours – Berry Chia Nut, and Peanut Choc Chip. These bars are gluten free and are high in fibre to keep hunger at bay.

USN Phedra Cut Crave X 90’s R 199.95 USN Phedra Cut Water X 90’s R 219.95

Biogen Energy Oats R 11.95 Biogen Whey Oats bars R 19.95

USN’s PhedraCut X range expands

18 Dis-Chem Living Fit

MORE INFO

COMING SOON

New NPL BCAA Ultra coming soon in Crimson Berry flavour!

With zero sugar and carbs, and 5g of quality BCAAs, NPL’s specificallyformulated BCAA Ultra energy drink increases energy and mental focus, enhances recovery and aids lean muscle growth.

High Caffeine ZERO SUGAR

ENERGY FORCE PER SERVING

150mg CAFFEINE

2000mg TAURINE

400mg

GINSENG PANAX EXTRACT

75mg

L-CARNITINE TARTRATE

www.primalsa.co.za

I primalsportsnutrition fPrimalsa

EXCLUSIVE TO

LATEST PRODUCT RELEASES NOW AT DIS-CHEM PHARMACIES

COMING SOON

Grenade bars now in new flavours!

Grenade Carb Killa® Protein Bars now come in a wider range of fantastic flavours! The new options include White Chocolate Peanut, Dark Chocolate Raspberry, Dark Chocolate Mint, and Jaffa Quake.

Look for them at your nearest Dis-Chem from mid May.

32Gi Race Pro Serious ultra endurance athletes can now benefit from a new supplement that will help them perform at their best. 32Gi’s Race Pro is a convenient and easy-to-use single fuel source that contains an advanced super carbohydrate in the form of Highly Branched Cyclic Dextrin (HBCD), and protein. HBCD offers high gastric-emptying and absorption rates, which minimise the risk of GI distress during events. The plant-based protein contained in Race Pro helps to slow the rate of muscle fatigue and aids recovery. Available in Chocolate or Mocha flavours, with real chocolate and coffee, which also delivers a natural caffeine boost.

32Gi Race Pro R 419.95

20 Dis-Chem Living Fit

USN BCAA Power Punch Extreme This new sugar-free energy drink contains 8000mg of amino acids to boost focus, stamina and lean muscle recovery. It is high in B vitamins to enhance nutrient and energy metabolism, and contains 300mg of caffeine, guarana, ginseng and taurine to further boost energy and stamina. Choline bitartrate has been included to enhance mental focus, while L-carnitine boosts thermogenesis and alertness. Available in Rage, and Candy Crush flavours.

USN BCAA Power Punch Extreme R 19.95

PeptoPro Sport PeptoSport® is a highly effective sports drink that combines carbohydrates and PeptoPro® (protein hydrolysate) in a scientifically-proven ratio to accelerate oxidation rates in muscles and activate muscle protein synthesis to enhance recovery. It is an ideal product for use during and after exercise to accelerate recovery between training sessions. This enables athletes to train harder at subsequent workouts, which is the key to improving overall performance.

PeptoPro Sport (900g) R 499.95

PHARMAFREAK RippedFreak 2.0

This extreme energy drink contains 300mg of caffeine, with zero sugar.

Taurine, ginseng panax and B vitamins increase energy levels and physical performance, while L-carnitine enhances thermogenesis.

Includes choline bitartrate to aid mental focus and concentration. Available in Red Fury flavour.

This is PHARMAFREAK’s most advanced and intelligent fat burner yet.

This clinically-backed product is proven to increase fat loss and target abdominal fat with its synergistic blend of potent ingredients. It contains Sinetrol®, which facilitates fat breakdown through a complex process of enzyme inhibition, and caffeine to increase resting energy expenditure and thermogenesis.

For more information on the clinical trials backing its effectiveness, visit pharmafreak.com.

USN Spike x300 R 13.95

PHARMAFEAK RippedFreak2.0 R 649.95

USN Spike x300

news COMING SOON

This premium performance energy drink delivers powerful, intense, sustained energy and focus. The drink’s unique formula includes caffeine, TeaCrine® and Citrulline, and is perfect for athletes or anyone looking for lasting energy and focus. As an added benefit, it contains zero sugar, calories or carbs, and has no artificial colours.

It’s also gluten- and dairy-free.

Whether you’re lifting or just need a lift, Hyde Power Potion® will keep you going long and strong.

ProSupps Hyde R 29.95

Fully Dosed Vegetable Protein

The superfoodenriched Fully Dosed Vegetable Protein offers real plant-based ingredients in a hypoallergenic vegan-friendly formula. Every tub contains natural ingredients and is free from dairy, gluten and artificial sweeteners. The product is naturally sweetened with stevia and organic dehydrated coconut flower sap. Available in a Choc Cacao Coconut, or Vanilla Almond Flour flavour.

Fully Dosed Vegetable Protein R 269.95

USN launches All9 Amino

USN All9™ Amino is a complete sugar-free amino stack for hydration, stamina and lean muscle recovery.

The product contains a 2:1:1 ratio of naturally fermented BCAAs and additional Essential Amino Acids (EAAs).

All9™ Amino also includes Coconut Water Powder and electrolytes for hydration and nerve function, as well as Taurine and Beta-Alanine to enhance physical performance.

USN All9 Amino 330g R 319.95

imported

NAMEDSPORT> EXLUSIVE TO DIS-CHEM

new!

NAMEDSPORT> is the result of pure passion for sport and a long-term involvement in the field of natural medicine.

This Italian brand offers sports enthusiasts a complete and balanced range of quality products that boost athletic performance by providing necessary nutrients before, during and after sport to ensure a quick recovery and promote well-being. The range’s cutting-edge formulations are based on research by a team of experts, including pharmacists, scientific researchers, physiotherapists, coaches and nutritionists, with the use of superior ingredients and raw material that comply with regulations.

The range includes Hydrafit, Isonam Energy, a range of protein and energy bars, the Total Energy range of Rush, gels, powders and a shot, and Magnesium Liquid + Vitamin B6, Guarana Super Strong Liquid, 4Fuel, and Creamy Protein.

NEW IN STORE

ProSupps Hyde Energy Potion

Biogen Electrolyte Plus now in Mango/Orange flavour

Electrolyte Plus is an easy and effective way to replace electrolytes lost during physical activity. The new flavour is also available in effective effervescent tablets.

Biogen Electrolyte Plus 250ml R 10.95

For more info, visit www.namedsport.com/za

dischem.co.za/livingfit 21

EVENTS

RUN RIDE SWIM LIFT

3 - 5 MAY

GRAVEL & GRAPE

SEE MORE EVENTS

SERIES EVENTS

NISSAN TRAILSEEKER TRAIL RUN SERIES

A series of 6 mountain bike and trail run events across some of South Africa’s most beautiful destinations. A combination of short and long distances makes this the perfect event for the whole family. #1 LEGENDS 11 & 12 May Legends MX Trail Park GP #2 BUFFELSDRIFT 29 & 30 June ARC Roodeplaat, GP #3 HEMEL & AARDE 6 & 7 July Hemel and Aarde, WC #4 WELLINGTON 17 & 18 Aug Bosman Family Vineyards, WC #5 VAN GAALENS 14 & 15 Sept Van Gaalen Kaasmakerij, NW #6 CULLINAN 9 & 10 Nov Cullinan sports grounds, GP www.trailseekerseries.co.za

GAUTENG WINTER TRAIL SERIES® 2019 Whether you’re a novice trail runner, or an experienced campaigner, the Trail Series® is your ticket to trail running adventure and rejuvenating running! With a well marked long and short course route at each event, there is something for everyone, from kids as young as six years to the grand masters. Each Trail Series® consists of four long and short races. Complete the full series by running at least three Challenge courses (short) or three Championship courses (long) to receive a medal.

EVENT #1

16 June B’Sorah, Magaliesberg EVENT #2

23 June Hennops River EVENT #3

30 June Segwati Game Lodge, Cradle of Humankind www.trailseries.co.za

The annual Gravel & Grape MTB event features three options – a 3-day or 2-day Gravel & Grape Extreme or the 2-day Adventure. All the race options traverse the Breedekloof Wine Valley in the Western Cape. The Extreme events are for hardcore mountain bikers and feature some of the gnarliest single-track in the country. The Adventure is a two-day mountain bike challenge that covers 65km of cycling over the two days and is both a solo and team event. www.gravelandgrape.com

14 - 18 MAY

KAP SANI2C

This multi-day, paired mountain bike stage race is a highlight on the local mountain biking calendar. The KAP sani2c will be 15 years old in 2019, and while it is one of the oldest mountain bike stage races in South Africa, it has also become the largest, with around 4200 riders enjoying three days of flowing trails from Glencairn Farm Himeville in the southern Drakensberg down to Scottburgh on the KwaZulu-Natal south coast. Over 5 days, three separate versions of the event take place: SANI2C TRAIL

14-16 May

SANI2C ADVENTURE

15–16 May

SANI2C RACE

16–18 May

www.sani2c.co.za 22 Dis-Chem Living Fit

24 - 26 MAY 19 MAY

FNB CAPE TOWN 12 ONERUN

17 - 19 MAY

This popular 12km road run will celebrate its 5th anniversary in 2019 and serves as the first of three events that make up the FNB ‘Run Your City Series’. The 12km route will highlight iconic landmarks and boasts magnificent views while featuring lively performances from some of Cape Town’s leading performing arts groups.

ARNOLD CLASSIC SPORT FESTIVAL

For the 2019 instalment, the Arnold Classic Africa has expanded to include 28 new sporting codes.

Amateur and professional bodybuilding will take centre stage at the popular Arnold Classic Africa, which affords athletes the opportunity to compete in an international competition, against participants from all continents, in Africa.

The event forms part of the Arnold Classic Sports Festival, a large multi-sport event that attracts a multitude of athletes from all over the world. Like its global counterparts, the African edition embraces numerous sporting codes and promotes these through demonstrations, contests, record attempts and sports celebrities over three days in May. This year’s festival will take place over four venues, with the Sandton Convention Centre serving as the main base for the Trade Expo and Arnold Classic Africa event. www.arnoldclassicafrica.com

www.thecapetown12.com www.runyourcityseries.com Photo Credit: Mark Sampson

18 MAY

RECCE TRAIL MISSION

The Recce Mission takes place in Dullstroom, Mpumalanga. This Special Forces-themed event is fully endorsed, supported and co-hosted by the South African Special Forces Association, known as the Recces.

Expect a military-themed race village, the ominous thudder of military chopper blades and exRecce operators acting as marshals. Three race options are available: the Trail Light Duty 28km Trail, the Jammie 52km or the Trail Mission 100km race. www.reccemission.co.za

24 - 26 MAY

PWC GREAT ZUURBERG TREK

Experience three days of boutique-style mountain biking in the heart of the Eastern Cape. Enjoy four-star luxury accommodation, fine dining and worldclass riding, while making a difference to the surrounding rural communities.

All three stages start and finish at the luxurious Zuurberg Mountain Village at the top of the historic Zuurberg Pass, which offers breathtaking views of the Addo Elephant National Park and surrounds.

LAST MAN STANDING - TEAM

Last Man Standing is a CrossFit event for the community, by the community. The Team Event, which takes place at Marks Park in Emmarentia, Johannesburg, will pit teams of two men and two ladies against each other. www.lms360.net

31 MAY - 2 JUNE

NFB GREAT ZUURBERG TRAIL RUN

The Great Zuurberg Trail Run will take runners through the untamed wild of Addo up to the Zuurberg mountains, and across remote sections of the Addo Elephant National Park. The panoramic vistas from the northern ridge of the mountains are just some of the hidden treasures that await. The Great Zuurberg Trail Run covers 60km in three days and embraces the sport’s pioneering and adventurous spirit with an unashamedly luxurious twist. www.gztrun.co.za

www.greatzuurbergtrek.co.za dischem.co.za/livingfit

23

EVENTS

1 & 2 JUNE

RUN RIDE SWIM LIFT

FNB MAGALIES MONSTER MTB CLASSIC & PLATINUM TRAIL RUN

Offering the perfect weekend breakaway for families, the MTB Classic and Platinum Trail Run represent the best offroad routes in the North West Province with a perfect balance between challenge and reward.

Featuring three entry options, mountain bikers can choose between a 16km, 33km or 65km route, while trail runners can opt for a 8km, 12km or 24km race option. For an added challenge, you can sign up for both the mountain bike and trail run events.

Stillwater Sports: 082 991 0045 www.stillwatersports.com.

Photo credit: Tobias Ginsberg

2 JUNE

STANDARD BANK IRONMAN® 70.3 DURBAN

The hugely popular Standard Bank Ironman® 70.3® Durban triathlon offers athletes ideal conditions, with a warm climate, fantastic local spectator support and a great venue at Suncoast, Durban. 100 Age Group qualifying slots for the 2019 IRONMAN 70.3 World Championship will be available at the Standard Bank IRONMAN 70.3 Durban race. www.ironman.com/ durban70.3.

9 JUNE

COMRADES MARATHON

It’s an “up run” in 2019, which means runners will start at the City Hall in Durban and finish at the Scottsville Racecourse in Pietermaritzburg after running approximately 87km. It is the world’s largest and oldest ultramarathon race and was first run to commemorate fallen comrades from World War 1. It remains one of the toughest road races on the planet and each year reminds us that through adversity, there is hope. Year after year the goodness in humanity comes to the fore, which makes Comrades the Ultimate Human Race. www.comrades.com

24 Dis-Chem Living Fit

9 JUNE

THE BEAST TRAIL RUN

The Beast Trail Run is a 50km race over tough Table Mountain trails for the serious and fit trail runner. The Beast offers entrants spectacular scenery and challenging terrain within the Table Mountain National Park in what is generally considered one of the toughest ultra trail races in South Africa!

FESTIVAL

www.energyevents.co.za

15 - 17 JUNE

TRANS AUGRABIES

A 3-day mountain bike stage race that runs through the majestic Augrabies Falls National Park, the community of Riemvasmaak’s strikingly arid landscapes and the vineyards of Kakamas.

Riders and companions will get to discover a vast and desolate land contrasted by the green and vibrant valley of the mighty Gariep (Orange) River. This limited field event will test riders over three challenging stages under several different conditions over a variety of surfaces in the Green Kalahari, Northern Cape. www.transaugrabiesmtb.co.za.

21 - 30 JUNE

PICK N PAY KNYSNA OYSTER FESTIVAL Photo credit: Mark Sampson

16 JUNE

IMPI CHALLENGE #2 KZN

The Impi Challenge is a muddy trail run suitable for all athletic abilities.

Experience exhilarating obstacles, mud, music and an amazing festival area at Virginia Trails in Eston, KwaZulu-Natal. Elite athletes can push their limits while everyone else can challenge themselves and their friends to a fun adventure on an obstacle trail run over 5km, 10km or 18km. www.impichallenge.co.za

SAVE THE DATE

FIBO AFRICA

FIBO Global Fitness Africa presented by DisChem Pharmacies opens its doors to trade and consumers annually, to showcase what’s hot and happening in the world of fitness. If you are a professional or fitness fan, a trainer or studio operator, a physiotherapist or nutritionist – this is the show for you!

25-27 October Ticketpro Dome, Johannesburg www.fibosa.co.za

From canoeing, and road and trail running to cycling, mountain biking, swimming and hiking, the annual Knysna Oyster Festival has a sporting event for any athlete.

The jam-packed activity calendar includes popular favourites like the Pick n Pay Cape Times Knysna Forest Marathon and Half Marathon, the Pick n Pay Weekend Argus Rotary Knysna Cycle Tour, and the Momentum Featherbed Trail Run and Momentum Duathlon. The Big 5 Sports Challenge remains one of South Africa’s most challenging multi-discipline sport challenges. www.oysterfestival.co.za

dischem.co.za/livingfit

25

T

he average person doesn’t see fitness as a means to escape a life of destitution, or achieve financial freedom, but Mapule Ndhlovu is anything but average.

At first, the gym offered Mapule a sanctuary from the township – a place to escape the harsh realities of her life. Today, it’s the centre of her Queendom.

queen LIFE IN THE FIT LANE

Photography SEAN LEVITT

26 Dis-Chem Living Fit

Styling Ultimate Glamour

A nomad without a cause

“I had a complicated childhood.

I was born in Alexandra township, but my mom moved me around between my aunt and grandmother when things got tough at home.”

That meant Mapule attended several schools in various towns, including Brits, Thembisa, Soweto and Thokoza. As a consequence, she never fully invested herself into any activities.

“I knew I would never be around long enough to prove myself, so I never developed any interest in playing sport.”

Making the most of a bad situation

While constantly moving was disruptive, it ensured Mapule had the best opportunities to excel, and she made sure she took full advantage.

“I passed matric with a full university exemption and applied to study chemical engineering. I was even accepted, but didn’t have the money to pay the registration fee.”

That left Mapule in a difficult situation. “I had no direction in life and few job prospects. I even applied to the Air Force in the hopes of building a better future for myself, but a logistics issue meant I lost out on that opportunity as well.”

Mapule found work as a waitress and receptionist at a construction company, but nothing was a viable long-term option.

“I also helped my gran at her daycare centre, but I soon became depressed by the lack of fulfilment in my life. I felt useless and desperately wanted to

contribute financially to help my family and live a life of purpose, but there are few opportunities in a township.”

Destined for something greater

Despite her despondency, Mapule says she remained hopeful that someday her future would be brighter. “I wholeheartedly believed that there was a place in the world meant for me – that there was something bigger and better in store.”

To cope, Mapule started running. “It gave me the headspace to clear my mind and, importantly, vent some of my emotions. I found exercise to be cathartic and still do. The more I did it, the more I liked it.”

As Mapule’s fitness improved, she started to explore new avenues. “The roads in Alex are also dangerous, so someone suggested that I join the gym down the road – Vungazi Gym.” Mapule would run to the gym, train and run back, five days a week, and her passion and commitment to exercise was clearly evident to Vungazi, the gym’s owner.

“He saw a spark in me and believed I had potential. So when Peter from the Institute of Fitness Professionals (IFP) came to the gym one day to donate equipment and training gear, Vungazi made sure we met.”

Her infectious smile opens doors

Anyone who meets Mapule would agree that her engaging, seemingly ceaseless smile and her vibrant energy are infectious, and like everyone else, Peter also realised she was special.

fitnass REIGNS IN THE GYM

dischem.co.za/livingfit 27

Anyone who meets Maps...

would agree that her engaging, seemingly ceaseless smile and her vibrant energy are infectious

her words

“People need to know that there is more to fitness than just how you look. Fitness can condition the mind as much as it conditions the body, which will make you more resilient in life. The key is to find something sustainable that you can follow consistently. The confidence you build from your time spent training in the gym or out on the road will spill over into every aspect of your life. It truly is the best investment you’ll ever make in yourself.”

28 Dis-Chem Living Fit

“After our brief encounter, IFP completely unexpectedly offered to enrol me in an Exercise Science course free of charge.”

While Mapule didn’t know it at the time, this proved to be the pivotal moment that would alter the trajectory of her life.

“I never saw fitness as a possible career because I had no frame of reference. I had never seen that someone could be successful by pursuing an activity they were passionate about.”

Once qualified, Mapule immediately landed a job at the gym at IFP’s Bryanston offices.

“The owner liked me and wanted me to work for him. After I gained experience, I moved to Virgin Active Broadacres for two years.”

Moving on up

to rise up the ranks and was determined to become a qualified personal fitness trainer (PFT).

She needed to save to afford the course, which meant she was unable to afford a car or transport, so she would wake up at 3am and run to the gym to open it by 4am.

“People kept telling me it was unsafe, but they didn’t offer me a viable alternative. I therefore kept it to myself and kept doing it.” Eventually, Mapule saved up enough to pay for a PFT course.

After graduating, she applied to become a personal trainer at Alice Lane, but didn’t get the position at the first time of asking. “I was offered a position as a club manager at a smaller gym, but I was determined to realise my PFT ambitions. I applied a second time six months later and finally got the job.” With that, Mapule became the first and only black female trainer at the Sandton gym.

She needed to save cash to afford a personal training course, which meant she was unable to afford a car or transport,

But, as usual, Mapule’s ambitions couldn’t be contained for too long.

That sense that something bigger awaited her ensured she kept pushing for more.

“I applied for a fitness instructor position at Virgin Active’s Alice Lane Classic Collection Club. Not only is it one of the most prestigious gyms, but it is also closer to home.”

While Mapule was confident in her decision, there were many doubters in her life who felt she was overreaching.

“When these people heard about my decision, they didn’t support me. They thought I wouldn’t fit the mould because I didn’t wear make-up and didn’t come from the same background as the gym’s clientele.”

Despite the lack of support, Mapule’s bubbly personality and go-getter attitude shone through in the interview and she was the first person hired by the new club’s manager. “He said after the interview that my smile was infectious and that his clients needed to see it. I took that to heart and it’s something I remain mindful of every day.”

New network, new opportunities

She was now moving in the fitness industry’s social circles and found herself at an event with the editor of Women’s Health magazine.

“I went to a fitness event with actress and influencer Amanda du-Pont, who had been on the magazine’s cover before.

She introduced me to the editor and I shared my story with her. Not long after that meeting, she DM’d me about the Women’s Health Next Fitness Star competition.”

Mapule realised this was an opportunity to take her career to the next level, so she looked for help to produce her multimedia entry. “I knew phone selfies wouldn’t cut it, so a friend organised someone to produce the video and picture content, while someone else completed the entry form.”

Mapule wasn’t active on social media at the time, so she hastily created an online presence and started posting what she felt was a natural and true reflection of her fitness-focused lifestyle.

“That’s when QueenFitnass was born (Mapule means rain ‘queen’). It was totally organic. I simply tried to post something every day that I believed added value to my followers.”

so she would wake up at 3am and run to the gym to open it by 4am

Emancipation through education

Mapule spent two years as a fitness instructor, working her butt off to prove herself. She also wanted

dischem.co.za/livingfit 29

HER INSTAGRAM

INSPIRING THE NATION ONE POST AT A TIME iqueenfitnass

“I love combining my passion for fitness with my curiosity for the world.”

Her distinctive social media savvy

Her rise to internet fame...

kept “itI real,

with real sweat and real effort.

“

HER ADVICE FOR ASPIRING FITFLUENCERS 30 Dis-Chem Living Fit

queenfitnass

As someone who has never really conformed to conventional training methods, Mapule’s crazy workouts soon gained widespread popularity. “My friends said people would find my workouts too difficult and wouldn’t follow them, but I wanted to be different. I didn’t want to simply add another stream of normal posed content. That’s just not me.”

She stuck with her approach and people responded positively. “I kept it real, with real sweat and real effort. The content wasn’t posed or sanitised in any way because no one really looks sexy when they train, and this realism resonated with many people out there.”

And her approach also resonated with Women’s Health readers, who voted for her to become South Africa’s next top fitness star. “That opened up so many opportunities for me. At first, I just wanted to be on the cover by myself, but I soon realised that the universe of opportunities that now lay at my feet was so much greater.”

Mapule has leveraged the platform to build a formidable personal brand with various brand associations and a vast professional and social network.

“I got involved with Fit Night Out and went for media interviews.

I worked with adidas and that

relationship has continued to blossom. I now also represent Shield and Virgin Active as a brand ambassador. I got more than I ever wanted from the competition and I’m eternally grateful for that.”

Growing the Queendom

Many things have happened since her reign as the Next Fitness Star came to an end. “I’ve travelled extensively thanks to the opportunities created through my thriving social media channels.”

Her most recent exploit includes a trip to Bangkok to run a marathon and promote the region as a destination for active holiday seekers on behalf of the Bangkok Tourism Authority.

“I love combining my passion for fitness with my curiosity for the world. Through my travels, I’ve realised that fitness is a universal language because everyone knows what it means to be fit.”

This realisation has helped to shape Mapule’s future ambitions.

“The next evolution in my career will include global fitness events. I love the direct engagement these platforms offer, which is something you can’t replicate on social media.

I want to become a global fitness brand, representing South Africa and my unique brand of fitness at marathons and other events around the world.”

It’s a life that stands in stark contrast to her days spent running through the township, but it’s something Mapule has worked hard for and is a richly deserved reward for her unwavering focus and passion for fitness. LF

tdischem_livefit idischem_livingfit fdischem_livingfit Scan for Instagram

GET SOCIAL

#LivingFit

Are you living the brand? @Tag us and share your #LivingFit experience.

LOCAL IS LEKKER What have you been up to?

WE ASKED 62% YES

48% NO

Do you wear a fitness tracker or activity watch?

Race Prep

Fitbit Charge 3 Special Edition R 3,299.95 Imuzika125 #TBT to the DischemRideForSight

Itheruanswanepoel Its been great to be back in the gym after the holidays.

Isean_sevell @USNSA #all9amino now available at Dis-Chem nationwide!

Benefit Points: 330000 eB: 33,000 Discovery Miles: 33,000

Garmin Forerunner 235 R4,599.00

Benefit Points: 459900 eB: 45,990 Discovery Miles: 45,990

Ikp_paballo Road to #fitness #life

BE INSPIRED Local Instagrammers to follow Ipullupsandpeanutbutter Foodie extraordinaire! Great ideas and innovative recipes.

Ilisaraleigh Wellness and fitness entrepreneur, blogger, foodie & health expert.

Ilandiegreyling Elite trail runner, coach, speaker and mentor.

Itakkies7 Fitmom, Creator/ Founder of Rockingnheels™ Dance Workout

dischem.co.za/livingfit 31

LIFESTYLE

94% of meals served in sit-down restaurants and 72% of those purchased over the counter from fast food outlets contained more than 600 kilocalories (kcal).

LIFE

EATING ‘GREEN’ GOOD FOR ENVIRONMENT & YOUR BODY DIETS THAT ARE MORE CLIMATEFRIENDLY ARE ALSO HEALTHIER. That’s the outcome of a study from Tulane University researchers that examined the carbon footprint of foods commonly eaten by Americans in a day.

The research is the first to compare the climate impact and nutritional value of common diets using real-world, selfreported data. According to lead author Diego Rose, a professor of nutrition and food security at Tulane University’s School of Public Health and Tropical Medicine, diets with a lower carbon footprint contain less red meat and dairy, and more healthful foods like poultry, whole grains and plant-based proteins.

These startling figures were revealed in international research published in the British Medical Journal. These oversized meals were far larger and contained more calories than necessary. That means it’s often best to halve your order and take the rest home for a later meal.

SEE PAGE 38

DID YOU KNOW? There are over 50 different commercial varieties of avo available, with common names such as Hass (the most popular), Lamb, Fuerte, Ryan, and Pinkerton, among others.

Recommended 200-250ml post strenuous workout

beetroot QUICKENS MUSCLE RECOVERY AFTER A TOUGH WORKOUT AND HELPS YOU RECOVER FASTER

ESTYLE *Northumbria University

FIT IS NOT A DESTINATION, IT’S A WAY OF LIFE

LF

in this section EAT WELL

RECIPES

HEALTH

BLEND IT

INSPIRATION

Avos are back on trend! ...38

Cooking clean, eating lean ...40

Better for you oil options...44

Recovery smoothies ...48

Sixolile’s journey to health ...52

Q&A

ASK THE PROS How can I kick these cravings for sweet things?

Thandeka via Facebook

T

here are a variety of reasons why you may experience intense cravings. Understanding whether your impulse to eat between meals is caused by physiological, hormonal or psychological factors can help you regain control.

A psychological craving can result from different emotional states or associations with food. For instance, stressful situations or feelings of depression may result in cravings for sweet foods because the resultant rush of energy can lift your mood. It’s also natural to indulge in activities that give us pleasure and comfort, which is why cravings for high-fat and sugar-rich foods are often linked to a psychological need.

A physiological craving may stem from a rapid drop in blood sugar levels, either following a high-sugar or carb-laden meal, or following intense or prolonged exercise.

A hormonally-driven craving occurs when our bodies release excessive amounts of powerful hormones. For example, a burst of the brain neurotransmitter dopamine, which acts on the reward centre in the brain to promote feelings of enjoyment, pleasure and euphoria, can prompt a craving for sugar.

Cortisol can also cause blood sugar spikes when we’re stressed. The resultant dip often sends us running to the pantry cupboard for a sweet treat. Cortisol can also block the release of leptin and insulin, which can increase cravings for energy-dense foods.

34 Dis-Chem Living Fit

If it has to be chocolate, opt for one that contains at least 75% cocoa, as this will contain more magnesium and less sugar.

1

Manage hunger

It’s important to eat before you become too hungry. This helps to maintain stable blood sugar levels and prevents overeating at the next meal, or the need to snack in between.

2

Lower your sugar tolerance

Cut sugar from your diet – stop adding sugar to your meals, cut out all sugarsweetened beverages, and read food labels to determine how much sugar is in the packaged foods you buy, then opt for lowor no-sugar variants.

Once the sugar withdrawal subsides, you should experience fewer cravings.

7 Ways to keep cravings in check

7 3

Stabilise blood sugar

Eating a balanced meal that combines complex carbohydrates with a source of protein and/or healthy fats will lower the glycaemic load of the meal. This reduces the amount and speed with which glucose enters the bloodstream.

4

Make smart swaps

Substituting the unhealthy food you crave with a nutritionally sound replacement is another smart way to control cravings.

For example, rather opt for a small piece of dark chocolate instead of giving in to a craving for milk chocolate.

Hack your craving

5

Distract yourself

When cravings strike, occupy yourself with a nonfood-related activity like listening to music or a podcast, heading outside for some fresh air or reading something interesting until it passes.

6

Don’t be overly restrictive

Don’t deny your cravings because this can cause them to rage out of control.

Rather learn to indulge them by eating a small portion – a block or two instead of devouring the whole slab. However, willpower can be fickle. If you find it impossible to maintain control when eating sugary foods, clear your home of sweets and other temptations.

Sniff peppermint oil, sip on mint tea, chew sugar-free mint gum or simply brush your teeth.

Smelling mint can curb your sugar craving because it’s a natural appetite suppressant due to its strong scent, while its strong taste doesn’t mix well with sweet things. Studies conducted by psychology professor Bryan Raudenbush at Wheeling Jesuit University confirm that subjects who sniffed peppermint ate fewer calories. LF

Lifestyle 35

TECH TRENDS

REVIEW SMART WATCHES AND ACTIVITY TRACKERS

36 Dis-Chem Living Fit

DID YOU KNOW: $14,7 billion – That will be the size of the global fitness app market by 2026, according to a new study published

by Polaris Market Research.

Garmin Fenix 5 range

Availble online and in store. Pricing starts from

R 8,299.00

According to Gartner, global revenues from smartwatch sales will reach $18.3 billion by 2021.

330% That’s how much fitness app

usage has grown over the past three years, according to Flurry Analytics. The team reviewed the health and fitness app industry based on app usage from over 1,000,000 apps across all categories, providing insights into 2.1 billion devices on both iOS and Android platforms.

RECOMMENDED APP WITH THESE DEVICES

STRAVA THE #1 APP FOR RUNNERS AND CYCLISTS

Track your activity with granular analysis capabilities, with the ability to join Strava Challenges and compete virtually against other athletes from around the world.

Users also earn milestone badges and get listed on leaderboards.

Strava turns every iPhone and Android device into a sophisticated running and cycling computer (and it works with your GPS watches and head units, too). Start Strava before an activity and you can track your favourite performance stats, and afterwards, dive deep into your data.

WWW.STRAVA.COM

Fitbit Ionic

Garmin Vivoactive 3

A motivating timepiece packed with fitness guidance, health insights, music storage, apps and more. Ionic offers a highly personalised experience. A new relative SpO2 sensor makes it possible to track deeper health insights like sleep apnea. Includes GPS tracking, on-device dynamic workouts, improved heart rate tracking, and water resistance up to 50m.

Smart features like contactless payments, on-board music, smart notifications, and a variety of popular apps and clock faces are also available. Offers 4+ days of battery life, automatic activity and sleep tracking, and crossplatform compatibility.

GPS Smartwatch with built-in Sports Apps and Wrist-based Heart Rate.

The Garmin VĂ­voactive 3 is the smartwatch for your active life.

Stays readable in direct sunlight.

A built-in accelerometer and wrist- based speed and cadence trackers eliminate the need for a separate foot pod when running on an indoor track or treadmill and also when GPS is unavailable.

You can set up vibration alerts for heart rate, pace and run/walk intervals. Other training features include auto lap and auto pause.

Automatic sync with Garmin Connect Mobile gives you a post-run summary.

Fitbit Ionic Smartwatch From R5,499.00

Garmin Vivoactive 3 R5,999.00

Benefit Points: 549900 eB: 54,990 Discovery Miles: 54,990

Benefit Points: 599900 eB: 59,990 Discovery Miles: 59,990

Lifestyle 37

LIFESTYLE RECIPES

EAT WELL PLANT BASED

W

hile dairy-free iced treats made from milk alternatives and that all-time nice-cream favourite, bananas, are nothing new, they’re getting a serious makeover with nutrient-dense bases like avocado, chickpeas, coconut water and sesame seeds.

Avos back on trend

Frozen avo treats are among the hottest food trends predicted for 2019. Frozen avo treats have made the list of many trend watchers this year, who say the rise in plant-based foods is driving this craze.

AVOCADO, COCONUT & COCOA POPSICLES (vegan) Serves: 4 - 6 Ingredients 2 ripe avocados 200ml coconut water, or coconut milk for a creamier texture 15g good quality cocoa powder Method 1. To make, place all the ingredients in a blender and blitz until smooth and pourable. Add a few teaspoons of cold water if necessary.

2. Pour into popsicle moulds and freeze for 6-8 hours.

3. Unmould and garnish with grated fresh coconut, keep chilled until ready to eat.

Avo Mousse For avolicious recipes visit www.avocado.co.za F iloveavocadoSA T iloveavos I iloveavossa

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A 100g serving of avo contains: 2g protein 8g carbs 15g fat

GET ALL THE RECIPES HERE

AVO Select the ideal avo...

Smaller avocados are more oily and have a higher fat content. To test its ripeness, hold an avo in the palm of your hand and squeeze gently. A ripe avocado should yield to firm, gentle pressure, but shouldn’t feel too soft or mushy.

Lifestyle 39

EAT WELL ANY-TIME MEALS

BREAKFAST

LIFESTYLE RECIPES

Roll through your day with sustained energy Rolled oats have a lower glycaemic index than the processed instant variety. This means a sustained release of energy throughout your morning, instead of those horrible blood sugar spikes that leave you tired by midmorning.

OATS AND BERRIES SMOOTHIE Ingredients ¼ cup Lifestyle Food Rolled Oats ¼ cup frozen blueberries ¼ cup frozen strawberries ¼ cup plain yoghurt ¼ cup Lifestyle Food unsweetened Almond Milk ½ cup ice Method

Pour ½ cup water into the rolled oats and allow to soak for about 15 minutes. Add soaked oats, frozen berries, ice, almond milk and yoghurt into a blender. Blend until smooth and frothy.

40 Dis-Chem Living Fit

LOADED CHICKEN AND QUINOA SALAD

Quinoa

Pack in the protein with this double-dosed recipe that contains animal and plantbased sources.

14g of protein per 100g*

Chicken Breasts

31g of protein per 100g*

Ingredients

2 large chicken breasts ¾ cup Lifestyle Food Quinoa 1½ cup vegetable mix, like broccoli, green peppers, carrots 2 tbsp Lifestyle Food Olive Oil ½ sliced avo 3 tbsp balsamic vinegar 1 tbsp Lifestyle Food Choice Grade Honey ¼ cup lemon juice 1 tsp dried sage Salt

and pepper to taste Rocket

and horseradish garnish

Keen on super foods?

LUNCH *Nutrient values as per USDA

Quinoa is a proteinpacked grain, delivering 14g of this musclebuilding macronutrient in every 100g serving.

It’s also great source of dietary fibre and a range of vitamins and minerals. That’s why it’s considered a super grain!

Method Rub the chicken with the sage, salt and pepper. Place in a bowl or baking dish with the ¼ cup lemon juice and the red wine vinegar. Cover and refrigerate for at least a half hour. Place the quinoa and 1½ cups of water in a saucepan. Bring to a boil over high heat, then reduce to a simmer and cover. Wait for the quinoa to become al dente (firm to the bite). When the chicken is ready, grill it until completely cooked through. Then set aside and allow to cool. Be sure to keep the sauce left over in the pan. While the chicken cools, whisk the olive oil, balsamic vinegar and honey with some salt and pepper in a bowl. Saute the vegetables together. Once the chicken has cooled, toss the chicken with the quinoa, vegetables, garnish and sauce.

Lifestyle 41

LIFESTYLE RECIPES

EAT WELL SWEET TREATS Cheat your cheat meals

with these healthier, just as tasty alternatives.

SUPER HEALTHY SMOOTHIE POPS Prep time 20 mins. Cooking time 20 mins. Serves 12

PROTEIN PACKED CHOC BITES

Prep time 20 mins. Cooking time 20 mins. Serves 16 Ingredients

1 cup (250ml) mixed nuts (such as pecans, walnuts, cashews or almonds) 1 cup (250ml) rolled oats 10ml

Robertsons Pure Moringa Powder ½ cup (125ml) raisins (or dried cranberries) a pinch of Robertsons Nutmeg 2 tbsp (30ml) chia seeds ½ cup (125ml) peanut butter (or nut butter of your choice) ¼ cup (60ml) honey 1 tsp (5ml) vanilla essence 1 cup (250ml) dark baking chocolate, plus extra for topping

42 Dis-Chem Living Fit

Make it In the bowl of a large food processor, pulse the nuts until finely ground, but stop before they start turning to nut butter. Add the rolled oats, Robertsons Pure Moringa Powder, raisins, nutmeg and chia seeds to the nuts and quickly pulse (five 1-second pulses) to combine. Add the peanut butter, honey and vanilla to the mixture, then pulse until all the ingredients are well blended, scraping the sides of the bowl as necessary. Melt the baking chocolate and drizzle it into an ice cube tray, swirling to ensure the sides of each hole are well coated with chocolate. (Baking chocolate will make the bites easier to unmould.)

Freeze for 10 minutes. Fill each hole with the oat mixture and press down to remove any air bubbles. Top with a little extra melted chocolate and freeze for 1 hour. Pop the bites out of the ice cube tray. Store the leftover bites in a resealable bag in the fridge.

Ingredients 2 large bananas, sliced and frozen 2 tbsp (30ml) oats 2 cups (500ml) plain or Greek yoghurt 30ml

Robertsons Pure Berry Boost 2 cups (500ml) granola 2 tbsp (30ml) melted nut butter of choice 2 tsp (10ml) honey 2 handfuls mixed berries, to garnish Make it Place the banana slices, oats, yoghurt and Robertsons Pure Berry Boost powder in a blender and blitz until smooth. Set aside. In a separate bowl, mix the granola with the melted nut butter and honey. Line a muffin tray with paper cupcake cases. Place a tablespoon of the granola mixture into each cupcake case, pressing down to flatten the base. Top with the creamy smoothie mixture (about 2 large tablespoons per cupcake case). Sprinkle mixed berries on top of each cup, pressing them gently into the mixture.

Pop a wooden ice-cream stick into each cup. Freeze for 3-4 hours.

Peel away the cupcake liners and serve immediately.

lifestyle

FATS FOR LIFE OIL OPTIONS TO COMPLEMENT YOUR HEALTHY LIFESTYLE

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Perceptions around the importance of fats in our diets have changed drastically over the last decade.

As a result, the days of fat-free diets are over.

T

NOT ALL OILS ARE CREATED EQUAL

oday, we understand the essential roles that various fats play in regulating hormone production and function, in nutrient absorption and nerve transmission, and in maintaining the structural integrity of cell membranes.

This shift in mindset has seen a rise in the popularity of high-fat diets such as Banting and ketogenic diets.

Even those who stick with higher carb intakes now add healthy fats into their diets with more avocados, nuts, nut butters and, increasingly, a wide range of beneficial oils.

These oils are used as salad dressings or added to smoothies or shakes to boost the nutrient or energy content of these dietary options.

Beyond their role as a meal accompaniment, some of these oils can also be used to replace the unhealthy manufactured hydrogenated oils many of us still use to cook our meals. When you do, just remember that not all oils are created equal.

They all contain various forms of fat and vary in their smoke point – the temperature at which they begin to break down and denature, so it’s important to consider the impact that the fats we cook with have on our health and our waistlines.

IDEAL OILS FOR DRESSING MACADAMIA NUT OIL: Contains a higher monounsaturated fatty acid content than olive oil at 85%.

HEMP SEED OIL:

Offers the ideal 3:1 omega-6-to-3 ratio, but a low smoke point, which makes it unsuitable for cooking.

WALNUT OIL: Another oil with a healthier omega-6 to omega-3 ratio, but also has a lower smoke point, so stick to using this in a salad dressing or in shakes.

EXTRA VIRGIN OLIVE OIL:

Contains high amounts of oleic acid, which makes it ideal as a salad dressing or for use in fat bomb shakes.

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TYPES OF FATS TRANS FATS

SATURATED FATS

HEALTHY FATS

Trans fats are a byproduct of a process called hydrogenation, which is used to turn healthy oils into solids and prevent them from turning rancid. Trans fats cause inflammation and raise circulating LDL cholesterol, both of which are linked to cardiovascular disease, diabetes and other chronic conditions.

Trans fats also contribute to insulin resistance, which increases our risk of developing type 2 diabetes.

Oils made with these fats should be avoided.

Saturated fats include animal products such as red meat, whole milk and other dairy products, and a variety of plant sources. While saturated fats have for years been demonised due a purported link with cardiovascular disease, attitudes towards natural sources have softened.

Saturated fat’s importance in a number of biological processes is now widely recognised and conventional guidelines recommend an intake of 10% of total fat intake.

Healthy fats can be found in vegetables, seeds, fish and nuts and are liquid at room temperature, not solid.

There are two general categories of beneficial fats:

GETTING THE RIGHT RATIOS To consume more healthy fats, many of us use oils, but there are so many options and not all are suitable for cooking.

For instance, vegetable oils like canola, corn, safflower, soybean and sunflower contain monounsaturated and polyunsaturated fats. While these are natural plant-based fats, when they’re combined in manufacturing processes

Safflower oil Sunflower oil Canola oil Sesame oil Corn oil 46 Dis-Chem Living Fit

Peanut oil Pistachio oil Pumpkin seed oil Soybean oil

we get highly inflammatory products, and that’s before we apply heat.

The issue is the omega-6 to omega-3 fatty acid ratio in these manufactured oils, which generally exceeds the recommended 3:1 ratio – 3 omega-6s for every omega-3.

Some health experts even recommend a 1:1 ratio for cardiovascular disease or metabolic syndrome sufferers.

AVOID COOKING WITH THESE OILS DUE TO THEIR HIGH PUFA CONTENTS

Monounsaturated fats (MUFAs) are found in olive oil, avocados and certain nuts.

Polyunsaturated fats (PUFAs) are found in abundance in walnuts, sunflower seeds, flax seeds and oily fish such as salmon, mackerel, herring, tuna and trout.

Fish is filled with omega-3 fatty acids and vitamins such as D and B2 (riboflavin).

There are two main types of polyunsaturated fats, namely omega-3 and omega-6 fatty acids.

These essential fats are required for normal biological functions like building cell membranes and nerve coverings, and are needed for blood clotting, muscle movement and to reduce inflammation. But your body cannot produce them, so they must come from your diet.

recipe FAT BOMB SHAKE

RISING INFLAMMATION Modern food processing exposes us to ratios in excess of 16:1. Consuming omegas in these ratios causes systemic inflammation, which is a serious condition linked with numerous health issues, including diabetes, metabolic syndrome, heart disease, IBS, arthritis, Alzheimer’s, depression and various cancers.

Another concern is that polyunsaturated fats break down (oxidise) and go rancid more rapidly than saturated fats. This process is accelerated when heat is applied during the cooking process due to their low smoke point (the temperature at which they break down), leading to more inflammation and cardiovascular diseases such as atherosclerosis.

INGREDIENTS 1/2 cup full-fat coconut milk or heavy cream.

1/2 medium avocado to taste.

1-2 tablespoons cacao powder.

1/2 teaspoon vanilla extract.

Pinch pink Himalayan salt.

2-4 tablespoons xylitol or sweetener of choice, to taste.

1/2 cup ice as needed.

Water as needed

HOW Combine ingredients and blend at high speed

IDEAL OILS FOR COOKING COCONUT OIL (91% SATURATED FAT CONTENT)

The high saturated fat content makes it ideal for cooking at higher heats. It also contains medium chain triglycerides (MCT), mostly in the form of lauric acid, which can be converted by the liver into readily available energy. Lauric acid also offers antiviral, antifungal and antibacterial properties.

AVOCADO OIL

Has an extremely high smoke point of 271°C, which makes it ideal for cooking on high heat. It also has a 70% MUFA content, but the taste can be a drawback.

GRAPE SEED OIL

While this oil contains high levels of PUFAs, it has a high smoke point of 204°C and is non-hydrogenated.

Opt for cold-pressed organic options whenever possible and only use this product to cook if your overall omega6-to-3 ratio is low.

A BETTER APPROACH That’s why you should meet your polyunsaturated fat requirements with whole foods and healthy unrefined oils for toppings or dressings, and cook with oils that have a higher smoke point.

LF RECOMMENDS

RED PALM OIL (50% SATURATED FAT CONTENT)

Contains carotenoids which are beneficial phytonutrients that offer various health benefits, including cancer prevention. It is also a rich source of vitamin E which is a powerful antioxidant.

EXTRA VIRGIN OLIVE OIL

Nature’s Choice Coconut Oil 1L Deodorised R 69.95

Pietro Coricelli Extra Virgin Olive Oil 1L R 159.95

Lifestyle Foods Coconut Oil Organic Odourless 1L R 89.95

Lifestyle Foods Hemp Oil 250ml

This oil is less stable at high heat than the others already mentioned and should preferably only be used when cooking on low heat. LF

R 89.95

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SMOOTHIES

BLEND’IT SPLENDID

48 Dis-Chem Living Fit

We can all blend up a smoothie, right?

Wrong! It’s not just about throwing ingredients into a blender. Including protein, fibre and healthy fats is the name of the ‘smoothie’ game.

BLENDING TIPS Add your liquid first. This will allow your smoothie to blend more easily.

If you’re using milk alternatives, like almond or soy, stick with the nonsweetened kind - your fruits will add enough sweetness. Using frozen fruit will enable you to keep a variety on hand, and also it won’t go off.

Green power immune booster smoothie 1 SCOOP BCAAS & 1 SCOOP GLUTAMINE 1 SMALL APPLE, CORED HALF SMALL CUCUMBER, DICED 1 STALK CELERY, INCLUDING LEAVES ¼ CUP PARSLEY, INCLUDING STEMS 1 CUP MICRO GREENS (SPINACH, CHARD AND/OR KALE) SLICE OF LEMON, INCLUDING RIND 10ML FRESHLY-SQUEEZED LEMON JUICE ¼ CUP RAW ALMONDS 1 CUP BREWED GREEN ROOIBOS TEA 1 TBSP CHIA SEEDS ICE

MAKE IT: Combine all ingredients except ice cubes in a high-powered blender. Blend on high speed until smooth. Add ice cubes one at a time until fully crushed and mixed.

Green rooibos tea is made from the rooibos plant. It has all the benefits of green tea, but it is naturally caffeinefree so you don’t get the jitters.

Very berry breakfast smoothie

Breakfast cinnamon delight smoothie

150ML ALMOND MILK 1 SCOOP WHEY PROTEIN 2 TBSP GREEK YOGHURT ½ CUP MUESLI ½ CUP FROZEN STRAWBERRIES ½ CUP FROZEN RASPBERRIES

1 SCOOP WHEY (VANILLA FLAVOUR) 1 TSP OF CINNAMON ½ CUP ROLLED OATS ½ FROZEN BANANA 1 TSP NATURAL PEANUT BUTTER 100G PLAIN GREEK YOGHURT ICE

MAKE IT: Mix the almond milk with the berries, yoghurt and whey into a blender and blitz. Add the muesli and blitz again until preferred consistency is achieved.

Almond milk is a popular alternative to dairy milk because it has a similar creamy texture. It’s naturally rich in several vitamins and minerals, including vitamin E, thiamin, riboflavin and magnesium.

MAKE IT: Combine all ingredients in a blender. Blend on high speed until smooth.

Natural peanut butter delivers a rich supply of poly- and monounsaturated fats (50%). It’s also high in protein (25%), with a moderate amount of carbohydrates (19%).

Coconut & mango protein smoothie

Choc peanut butter smoothie

Matcha magic smoothie

125ML COCONUT MILK 1 CUP MILK 2 FROZEN BANANAS 1 CUP CHOPPED MANGO 1 TBSP NATURAL PEANUT BUTTER 1 TSP VANILLA EXTRACT ¼ TSP CINNAMON 1 SERVING WHEY PROTEIN POWDER (VANILLA FLAVOUR)

1 SCOOP WHEY PROTEIN POWDER (CHOCOLATE FLAVOUR) 1 SCOOP COLLAGEN POWDER 1 CUP ALMOND MILK 1 TBSP NATURAL PEANUT BUTTER 2 FROZEN BANANAS 2-3 LARGE PITTED DATES 1 TBSP CACAO POWDER 1 CUP ICE

1 CUP COCONUT MILK ½ CUP ALMOND MILK 1 FROZEN BANANA 2 TSP MATCHA POWDER 1 TBSP ALMOND NUT BUTTER ¼ CUP UNSWEETENED DESICCATED COCONUT 1 PINCH OF HIMALAYAN ROCK SALT ¼ TSP VANILLA EXTRACT ICE

MAKE IT: Place coconut milk and frozen bananas in a high-speed blender and blitz until desired consistency is achieved. Add water if too thick. Add remaining ingredients and blend until smooth.

Cinnamon ranks highly as a superfood because of its rich polyphenol antioxidant content, which makes it a potent natural anti-inflammatory.

MAKE IT: Combine all the ingredients in a high-speed blender, except the almond milk, and blitz at high speed.

Add almond milk, ½ cup at a time, as you continue blending.

Cacao powder contains more than 300 different chemical compounds, including beneficial flavonoids which offer powerful antioxidant effects. It is also a source of vitamins and minerals, including calcium, carotene, thiamin, riboflavin, magnesium, sulfur and EFAs.

MAKE IT: Combine all ingredients in a blender. Blend on high speed until smooth. Add ice to thicken to desired consistency and to chill.

Matcha is a superfood packed with antioxidants that can aid disease prevention and slow the ageing process. It is also a rich source of fibre and chlorophyll, and contains beneficial vitamins and minerals such as vitamin C, selenium, chromium, zinc and magnesium.

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‘Flexible vegetarian’?

FLEXITARIAN DIET ON TREND BUT CAN YOU STILL ADD LEAN MUSCLE WITH LESS MEAT?

C

According to the data and analytics company’s 2017 global consumer survey,

23%

of respondents stated that they already follow a low-meat diet.

50 Dis-Chem Living Fit

#MEATFREEMONDAY

onsumers’ diet preferences are changing for numerous reasons.

Whether it’s to improve our health, our body or to benefit the environment, a growing trend globally is a conscious reduction in the amount of meat and animal products we consume.

According to GlobalData, consumers are reducing the amount of meat they eat each day and are instead exploring elements of niche diets by combining aspects of veganism and vegetarianism.

HEALTHY EATING MADE EASY

“Along these lines, there’s a new diet on the block and it’s proving to be a hot topic.

It’s called flexitarian eating,” explains Dis-Chem’s National Nutrition and Wellness Expert, Ashley Butler.

The term was originally coined by Dawn Jackson Blatner in her book, The Flexitarian Diet: The Mostly Vegetarian Way to Lose Weight, Be Healthier, Prevent Disease, and Add Years to Your Life. That book was released in 2008, but it is only now that this semivegetarian approach to eating is gaining mainstream adoption.

What’s interesting about the flexitarian diet, according to Ashley, is that, unlike most conventional diets, flexitarian eating is less about direct weight loss or weight management benefits. Instead, the focus is predominantly on health, particularly disease prevention, management and control, and reducing a person’s carbon footprint.

“A flexitarian diet allows a person to be a vegetarian the majority of the time, but still allows some animal protein in the diet. The name is a portmanteau of the words ‘flexible’ and ‘vegetarian’, which precisely explains what the diet is all about.”

FLEXITARIAN DIET GUIDELINES It’s an approach that offers the best of all worlds, with the flexibility to fit into our hectic modern-day lifestyles. And it is this value proposition that is increasingly resonating with consumers.

“Following a flexitarian diet focuses on increasing your intake of plant-based foods and decreasing your intake of animal proteins such as pork, beef, chicken and lamb. Flexitarians eat mostly fruits, vegetables, legumes and whole grains,” continues Ashley.

It is also worth noting that the diet advocates a reduction (or elimination) of processed and refined foods and sugar, and recommends a focus on whole, natural food sources. These are beneficial attributes that are often lost in the debate around meat consumption.

FANCY A #FLEXITARIANFRIDAY ICED TREAT? CHECK OUT OUR VEGAN-FRIENDLY AVO RECIPE ON PAGE 38-39.

BUT WHAT ABOUT MY MUSCLE? Given the reduction in animal protein that the diet advocates, serious gym-goers may be wondering if their muscle development will suffer as a consequence. Ashley is quick to allay any concerns.

“You can find rich protein sources in a variety of plants, which can effectively substitute any decrease in your animal protein intake.”

She recommends quinoa, nuts, beans, seeds, lentils, legumes, soybeans, chickpeas and tofu as ideal sources of quality plant proteins that are perfectly suited to a

flexitarian diet.

The only concern is that not all plant proteins offer a complete amino acid profile. Animal protein sources are considered complete proteins because they contain all eight essential amino acids – those amino acids your body cannot produce and are, therefore, required from our diets.

Plant-based proteins are generally incomplete as they contain some, but not all, of the essential amino acids. When we eat a predominantly plant-based diet, it becomes essential to consume a variety of protein sources to meet our body’s protein requirements.

Incomplete protein source can be consumed together to deliver a complete amino acid profile at each meal or selectively eaten throughout the day. Incomplete proteins that are consumed in combination to create a complete protein source are often called complementary proteins.

IS TIME TO ‘FLEX’ YOUR DIET? Given the options and variety of beneficial plant-based proteins available to consumers today, both in fresh form and through a wide range of convenient pre-packaged foods and plant-based supplements, following a flexitarian diet has never been easier.

“It’s simple. If you’re someone who loves meat, and life just wouldn’t be the same without it, but you also want to reap the rewards of cutting down your intake, then this diet is made for you,” concludes Ashley.

LF

IDEAL PLANT-BASED COMPLETE PROTEINS There are a few plant-derived protein sources that offer a complete amino acid profile.

Soybeans are a nutritionally complete protein. It is also low in fat and is cholesterolfree. Soy also contains various healthpromoting substances like saponins, phytosterols and isoflavones.

Hemp seeds are a nutrientdense superfood that offer a complete protein profile. They also contain essential fatty acids, fibre, carbohydrates and other essential nutrients, including chlorophyll, magnesium, potassium, phytosterols, beta-carotene, calcium, iron, phosphorus, riboflavin, niacin and thiamine, in addition to GLA, an important and rare fatty acid not often found in plant foods.

Generally viewed as a complex carbohydrate, brown rice has a nearcomplete amino acid profile, which makes it an ideal pairing with complementary proteins.

It also contains a host of other beneficial essential nutrients like thiamin, iron, phosphorus and potassium.

It is also highly bioavailable so your body is able to rapidly digest, absorb and use the protein.

Peas are a rich source of highly bioavailable protein that offer a beneficial amino acid profile, although it is not complete.

Peas also contain vitamins and minerals, including folate, phosphorus, selenium, zinc, calcium, potassium, iron and vitamin B6

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inspiration

SPARKING A CHAIN REACTION Sixolile’s physical transformation became a catalyst for mental, social and emotional change.

L

ike any loving mother, Sixolile Zamane puts the needs of her family above her own. “My life revolves around my family, and I consider my son to be the best thing that ever happened to me – he is a blessing!”

But for the all joy that becoming a mother has given her, it also created new challenges. “After my pregnancy, my body experienced a dramatic change that forced me to reconsider my lifestyle. My metabolism slowed and my unhealthy eating habits caught up with me.”

Sixolile’s weight ballooned, to the point where she no longer wanted to do anything outside of the house. “I lost my self-confidence. I didn’t want to be in pictures, socialise or dress in nice clothes because I hated how I looked. I withdrew from everything and everyone and used my son as an excuse not to leave the house.”

Her self-imposed isolation wasn’t healthy either, and Sixolile became depressed. “However, I refused to let life pass me by and, as a young mother, I now had someone who was depending on me.”

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AFTER

SHE LOST

14KG

“I lost my self-confidence. I didn’t want to be in pictures, socialise or dress in nice clothes because I hated how I looked.

Taking control Sixolile decided to stop making excuses and embraced her situation. “I realised that I had made an amazing little human and accepted that my body had changed dramatically through the process, but I also realised that what happened next was in my control.”

Sixolile started by making better food choices. “I researched healthy eating habits and found better-for-you alternatives so that I didn’t have to cut foods from my diet, which is when I discovered whey protein.

That’s how my journey with USN began.”

From this knowledge base, Sixolile constructed a balanced diet that she could follow indefinitely. “The only thing I completely cut from my diet was sugar. I also avoided carbs at dinner.”

Journey of discovery She also started working out at home, performing cardio and bodyweight exercises. “As I progressed, I split my routine into two daily sessions – one cardio and one resistance workout – on those days when I had the time.”

Sixolile still grappled with many obstacles, though. “The mental battle was the hardest. There were times when I would doubt myself, especially when I didn’t see any progress. It was hard to feel like I was giving everything, yet nothing

was changing.”

Her mindset in these situations was key. “I aimed to be consistent and kept doing everything right. I knew that all I needed was a bit more confidence and patience.” Luckily, Sixolile has steadfast support at home in the form of her husband and her sister. “They are always there for me and believe in me. They listened when I needed to vent and motivated me when I didn’t see progress.”

E

BEFOR

HOLISTIC TRANSFORMATION SIXOLILE’S

But when Sixolile SUPPLEMENT much more.” Throughout decided to enter the her transformation, Sixolile STACK: USN Body Makeover worked to build a positive Challenge, the trajectory mindset and part of this process of her transformation was included reflecting on her social forever altered. “USN’s life. proven track record, their “I disconnected from everyone wealth of knowledge and who didn’t add value to my life the experience gained or brought negativity and didn’t from their programme make me feel good about myself. helped me with the eating I also filtered my social media plans, exercise routines feeds to follow only positive and strategic supplement and empowering accounts. All I USN DIET WHEY approach I needed to wanted around me was positivity, ISOLEAN: succeed. I also knew I would love and happiness.”

A low-carb, high-protein put in the work needed to And the benefits were shake achieve my goal. What I tremendous.

“Going through designed to didn’t realise was that this process was the best aid weight loss my entire life would be decision I ever made because transformed through it made me see the people and this experience.” things that are important in Working so hard on her my life. I reconsidered who I body made Sixolile reflect surround myself with and allow on every other aspect in into my life. Removing all the her life. “I started what negativity in my life enabled me was meant to be a body to concentrate on myself and makeover journey, but discover what I actually love USN in the end it delivered so doing.”

PHEDRACUT LIPO X: Revolutionary thermogenic fat burner

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A better version of ‘me’ Sixolile’s diet tips: KEEP THINGS SIMPLE

When you start overthinking and complicating things you tend to get thrown off track.

PLAN AHEAD

Think for the week ahead, and not just your meal plans for the rest of the day.

IF YOU DON’T LIKE IT, DON’T EAT IT Pretty simple. If you don’t like eating something, find an alternative that makes you happy.

Sixolile’s transformation was an unbridled success that has changed her in many ways. “I subsequently became the USN Body Makeover Challenge winner, but more than simply create a body I can be proud of, my transformation has given me a healthy and happy life and a positive outlook. I’ve become a better version of myself. I believe in myself again, which gives me the confidence to do things that scare me without being intimidated by failure.”

Being part of the USN team

has also encouraged Sixolile to socialise with more likeminded people. “This has challenged me to get out more, which means weekends are no longer spent indoors in front of the television.

Instead, my family and I head outdoors to try new things and get active. It also gave me the courage to join the gym, which was daunting for an introvert like me.” She also values her newfound ability to run around and play with her son, without losing her breath.

SIXOLILE’S SUPPLEMENT STACK:

USN L-CARNICUT: A powerful, stimulant-free fat loss aid

“The only thing I completely cut from my diet was sugar. I also avoided carbs at dinner.”

The next chapter USN BCAA AMINO+: Premium amino acid supplement ideal for use pre-workout

USN AMINO ENER-G: An anytime amino acid-based energy drink, designed to provide endurance, focus and stamina and boost 54 Dis-Chem Living Fit recovery

Sixolile continues on her journey of self-discovery through healthy eating, exercise and new experiences. “I’ve kept going because I’ve found something that makes me feel good, happy and healthy and is a constant in my life, no matter what else is going on.”

Her desire to continue learning and her passion for health and fitness prompted Sixolile to enrol in a Specialised Nutrition course.

“The relationship between food and our bodies is quite intriguing, and exploring it enables me to eat and work out in a more efficient and effective way.”

Sixolile is also growing her

business, Phumelela Consulting, which enables her to spend more time at home with her son. Another project she’s developing is a website called FitfoodieSix, where she will document her journey with food and fitness, and share the things she enjoys doing while exploring her new world.

“I’ve learnt a lot from this experience, but I think most importantly I realised when you take time to replenish your spirit, it allows you to serve others from the overflow. Most importantly, though, I’ve learnt that taking care of yourself is not selfish. Your wellbeing ultimately ensures your family’s wellbeing.” LF

GYM

AS FEW AS THREE 15-MINUTE TRAINING SESSIONS PER WEEK WERE ABLE TO DRAMATICALLY IMPROVE INSULIN SENSITIVITY, MUSCLE SIZE AND STRENGTH.

“HIIT is the most effective form of exercise to deliver benefits” MORE REASONS FOR HIIT:

THE CATCH? IT NEEDS TO BE A HIGH-INTENSITY RESISTANCE TRAINING WORKOUT TO EXHAUSTION.

SCIENTISTS AT THE MAYO CLINIC HAVE FOUND THAT HIGH-INTENSITY INTERVAL TRAINING (HIIT) IS THE MOST EFFECTIVE FORM OF EXERCISE TO DELIVER BENEFITS, BOTH METABOLICALLY AND AT THE MOLECULAR LEVEL.

3

THIS TYPE OF TRAINING IMPROVED MUSCLE PROTEIN CONTENT, WHICH IMPROVED “ENERGETIC FUNCTIONS” AND CAUSED AN INCREASE IN MUSCLE SIZE. THIS, SAID RESEARCHERS, HAS THE POTENTIAL TO IMPROVE HEALTH AND EVEN REVERSE SOME ASPECTS OF AGEING..

*The research findings were published in the journal Experimental Physiology.

BEST EXERCISES TO RELIEVE BACK PAIN

1. ABDOMINAL BRACING 2. BRIDGING (GLUTE AND CORE) 3. WALKING

*The findings were published in the journal Cell Metabolism

IF IT DOESN’T CHALLENGE YOU, IT WON’T CHANGE YOU

LF

DID YOU KNOW

THE STRONGEST MUSCLE IN YOUR BODY IS THE JAW (MASSETER) IT CAN CLOSE TEETH WITH A FORCE AS GREAT AS 90KG (THAT’S 890 NEWTONS)

GYM in this section ADD MUSCLE

WORKOUT

WORKOUT

INTERVIEW

SKILL-UP

15 tips to more muscle...58

Dumbbell complex...62

Bodyweight beginner...72

Jason Dunning...84

5 common mistakes ...86

PHOTO www.jamespatrick.com

gym

15 PRO TIPS TO

BUILD MORE MUSCLE

If your aim is to build quality lean muscle, follow these 15 simple tips to ensure success...

USE A FULL ROM

Lifting a weight through a complete range of motion (ROM) activates the most muscle fibres to deliver the greatest anabolic response from your training.

DO THIS: Focus on your form and perform movements properly.

Save partial reps for after a strict set of full ROM reps to increase your training volume and intensity.

1

58 Dis-Chem Living Fit

FUEL MUSCLE GROWTH

CREATE A GROWTH ‘WAY OF LIVING’

Adequate sleep, sufficient rest between sessions, a high-protein diet and the intelligent use of supplements will ensure that your body has what it needs to grow and recover between training sessions. Neglecting any element in this ‘growth matrix’ constrains your gains.

LIFT FOR SIZE, NOT STRENGTH

4 3 2

Muscle growth is all about feeding your muscles with the right amount and the right kind of macronutrients between hard training sessions. By doing so, muscle cells are rebuilt, bigger and better than before.

DO THIS: This requires a regular protein intake from meals and supplements, ideally every three hours, to ensure a steady supply of amino acids to recovering muscles.

Building muscle isn’t about lifting the heaviest weights, it’s about promoting the correct anabolic response. While hypertrophy (increased muscle size) and heavy weights are intricately linked, your tempo and form are important factors to consider.

DO THIS: Lifting in a slow, controlled movement is what you need to create the optimal muscle-building response.

RECHARGE ENERGY RESERVES BETWEEN SETS

PRIME SOFT TISSUE FOR GROWTH

Mobility exercises before training, and some stretching and rolling after a training session, help to keep muscles supple, while counteracting weight training’s muscleshortening effects to maintain symmetry and balance. This accessory work also restores mobility to the structures around the muscle, like tendons, ligaments and joints, which increases your ROM and lowers injury risk.

DO THIS: Perform a good mobility routine prior to your workout and finish it off with a few minutes of rolling and stretching.

5

6

Lifting heavy weights depletes energy. Without sufficient rest between sets, your body won’t restore depleted ATP reserves – the primary fuel source needed for short, intense muscle contractions. As a consequence, you won’t be able to perform at the right intensity to stimulate muscle growth during subsequent sets.

DO THIS: Take up to 90 seconds between sets to recover for the greatest impact.

7

STAY HYDRATED

Dehydration limits your performance in the gym and negatively affects your metabolism as many important metabolic processes can only occur in the presence of water. This severely limits your ability to build serious muscle.

DO THIS: Make sure you’re always sipping on water throughout the day.

START THE REPAIR PROCESS SOONER

The conventional approach is to down a whey shake immediately after your training session to deliver a fast-acting dose of essential amino acids. But now, a growing body of evidence suggests that drinking highly bio-available protein supplements before and during a workout have a similar effect.

This approach may even limit muscle damage during a session by increasing circulating amino acid levels.

DO THIS: Load up on your whey shake before you hit the gym.

GET ALL YOUR AMINOS IN

89

Providing muscles with sufficient protein will fail to deliver results if your body can’t effectively assimilate and absorb the amino acids. Digestive issues that slow down or speed up the digestion process can hamper your muscle-building efforts.

DO THIS: Maintaining optimal gut health is an important step in the muscle-building equation.

Follow a diet that is rich in fibre and supplement with prebiotics, probiotics and digestive enzymes to boost your body’s ability to break down, absorb and utilise dietary protein.

In The Gym 59

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EAT NATURAL UNPROCESSED FOODS. CUT OUT SUGARS AND REFINED CARBOHYDRATES

CYCLE YOUR TRAINING TO STIMULATE GAINS

Most gym-goers who follow a traditional weight training program fail to periodise their training.

This means they often follow the same routine for months on end, or simply change the order of the exercises they perform. Without changes to volume and intensity, your muscles will eventually stop responding and the dreaded training plateau sets in.

DO THIS: To continue stimulating muscle growth, vary your training by progressively increasing your training load over a period. You then allow the body to adapt to the imposed demands during a compensatory period of lowered intensity or volume that normally lasts for a week or two. When you get back to pushing the heavy weights again, your muscles should respond with an outsized anabolic response, meaning muscle size will increase.

11 GET YOUR DIET ON POINT

10 You can’t out-train a bad diet, so extra weight lifting sessions won’t create the body you want if your diet isn’t on point. If your approach in the kitchen isn’t as comprehensive as your approach in the gym, then you’re wasting your time.

60 Dis-Chem Living Fit

FOLLOW A HOLISTIC APPROACH

There are numerous muscles that make up a muscle group, so don’t think of your back or thighs as a single unit.

DO THIS: Consider each muscle group as an integrated unit comprised of multiple constituents and target them individually on a regular basis to maximise growth.

12 EAT LEAN, EAT CLEAN

FOCUS ON FOOD FIRST, SUPPS SECOND

13 Supplements should be used to ‘supplement’ a nutritious, balanced diet.

They can also be used to give you an edge in the gym and make healthy eating more convenient while on the go, but they cannot be the cornerstone of your nutrition plan aimed at increasing muscle growth.

FIGURE OUT WHAT WORKS FOR YOU

Not everyone responds in the same way to weight exercises or programs as everyone is genetically different. This means you may not respond optimally to your friend’s program.

You need to find what works best for your body type, your genetics and your metabolism.

DO THIS: Try different techniques and approaches over time, and don’t be afraid to experiment with the unconventional until you find the best approach for your body.

14 LET THE MAGIC HAPPEN

Above all else, remember that muscle growth happens between your gym sessions. Lifting weights introduces the growth stimulus and your diet and supplements deliver the building blocks needed to construct bigger, stronger muscles.

However, this process can only happen during periods of rest and recovery. LF

15

WORKOUT

COMPLEX SOLUTION TO A BETTER WORKOUT PHOTOS: JAMES PATRICK MODEL: STEFAN KUNZ

THE WORKOUT Complexes consist of two or more exercises that are executed in a predetermined sequence using the same tool like a dumbbell, kettlebell or barbell, and the same load.

62 Dis-Chem Living Fit

COMPLETE ALL 6 MOVES, THAT’S 1 ROUND. DO 3 ROUNDS. Work for time or reps – whatever you find most challenging.

MOVE 1: Dumbbell snatch + press complex MOVE 2: Squat + renegade row complex MOVE 3: Hammer curl + press complex MOVE 4: Front-loaded good morning with bent-over dumbbell row complex MOVE 5: Pull complex – sumo deadlift + upright row MOVE 6: Overhead raise + reverse lunge complex

EFFECTIVE TRAINING DOESN’T HAVE TO BE COMPLEX, BUT COMPLEX TRAINING IS ALWAYS EFFECTIVE! WHETHER YOU PERFORM COMPLEXES WITH BARBELLS, DUMBBELLS OR KETTLEBELLS, THIS WAY OF TRAINING OFFERS A HOST OF BENEFITS – THEY REQUIRE MINIMAL EQUIPMENT AND YOU GET A STRENGTH, CARDIOVASCULAR AND METABOLIC BENEFIT WHEN DONE CORRECTLY.

DOWNLOAD THE WORKOUT HERE In The Gym 63

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A

MOVE 1

B

C

DUMBBELL SNATCH AND PRESS

A Position the dumbbell on the floor between your feet. Squat down and grasp the handle, keeping your arm straight and your shoulder over the dumbbell. B Pull the dumbbell up by extending your hips and knees. As you do so, shrug your shoulder and pull the dumbbell up with your arm. As it rises up, allow it to rotate around your hand. ‘Catch’ the dumbbell at shoulder height as you dip into a semi squat. C Extend into a standing position as you press the dumbbell overhead. Return to the starting position and repeat.

MOVE 2

SQUAT TO RENEGADE ROWS

FORM TIP: KEEP YOUR BACK STRAIGHT AND KNEES POINTED IN THE SAME DIRECTION AS YOUR FEET DURING THE SQUAT.

A 64 Dis-Chem Living Fit

A Grasp two dumbbells in either hand

and hold them by your sides. Stand with your feet hip-width apart. Bend your knees and drop your hips back and down into a deep squat. B From this position place the dumbbells down on the ground in front of you. Continue holding the dumbbells as your drop your body into a push-up position.

B

Perform a push-up. C At the top of the movement, pull one dumbbell up towards your rib cage to perform a one-arm dumbbell row. Repeat with the other arm. Return to the fully extended position and then move back into the deep squat position again. Extend your knees and hips until your legs are straight. That’s one rep.

C

MOVE 3

CURL AND PRESS Stand with your legs placed wider than shoulder-width apart.

Curl the weights 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 a dumbbell press. Lower the dumbbells back down to the starting position and repeat for the required reps.

In The Gym 65

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FORM TIP: ENSURE THAT YOUR HEAD AND NECK REMAIN IN A NEUTRAL POSITION.

A

B

C

D

E

FRONT-LOADED GOOD MORNING WITH BENT-OVER DUMBBELL ROWS MOVE 4

A Stand upright holding dumbbells in 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, B hinge forward at the hips, keeping your legs in the same position.

66 Dis-Chem Living Fit

Stop when your upper body is just above parallel to the floor. C In the bent-over position, lower the dumbbells down so that they hang directly below you with your arms perpendicular to the floor.

D Row the dumbbells up to your upper rib cage, keeping your elbows close to your body. E Lower the dumbbells back down to the starting position, then return them to the front-loaded position at chest level. Engage your glutes and hammies to extend your hips and return to the starting position.

That’s one rep.

FORM TIP: KEEP YOUR CORE ENGAGED THROUGHOUT THE MOVEMENT.

MOVE 5

PULL COMPLEX: SUMO DEADLIFT + UPRIGHT ROW Set up with the dumbbells placed on the floor between your legs, with your feet wider than hip-width apart and toes pointing out.

Squat down by bending your knees and pushing back your hips. Grasp a dumbbell in either hand.

Drive up through your feet and extend your knees and hips to rise up. As you do so, pull the dumbbells up to your chin, keeping your elbows above your wrists. Lower the dumbbells down.

Drop into another deadlift and repeat the movement sequence.

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MOVE 6

OVERHEAD RAISE INTO REVERSE LUNGES Hold a dumbbell in each hand. Perform a front raise to lift them up into an extended overhead position. Brace your core as you take a step back with one leg. Flex the knee and hip of the leading leg to drop down into a lunge.

Extend the hip and knee of your loaded leg to return to the upright position. Bring the trailing leg back up and repeat the lunge with the opposite leg. LF

68 Dis-Chem Living Fit

FORM TIP: MAINTAIN AN UPRIGHT POSTURE THROUGHOUT THE ENTIRE EXERCISE SEQUENCE.

Q&A

ASK THE PROS

Training alone is simply not enough

If you rely only on exercise to lose weight, then it’s unlikely that you’ll achieve your goals. If you’re not strict with your daily calorie intake, a single day of eating badly could erase the calories you burnt that week during your exercise sessions.

Is training 3 days a week enough to get lean?

Karabo via Facebook

T

Reality check

70 Dis-Chem Living Fit

It’s all about your eating

Without more information about your current condition – weight, health, previous diets, and your genes – it is impossible to make personalised recommendations.

There are, however, a few guidelines you can follow to start down the right path. The basics QUARTER include cutting all sugar and WITH 760 POUNDER® AND processed foods from your diet. CALORIES CHEESE FRIES Uhh, and that is Stick to whole, natural foods, with a small fries! with a good balance of natural fats, carbs and protein. Reduce your carb intake, and be strategic about when you eat most, if not all of your carbs each day. Strategies like carb backloading or carb cycling are extremely effective at aiding weight loss and restoring insulin sensitivity. The best approach is to consult with a specialist who can give you more specifics set against your personal metrics.

here’s a common saying in the fitness industry. It states: “you can’t out-train a bad diet.” It’s even questionable if you can out-train a good diet when you can only train for three hours a week.

That’s because exercise alone is largely inefficient at reducing weight. There is a growing body of research that shows that, in general, exercise in isolation offers no great weight loss benefit, or that the effect is modest at best.

Some argue that exercise actually makes you hungrier - known as compensation hunger, which makes it harder to resist the urge to overeat after hard training sessions. This could generally cancel out the calories that you burnt during training. You’re probably wondering why this happens. It’s a survival mechanism; a way for your body to ensure that the energy you expend is replaced, and then some.

Furthermore, most people, including you, simply don’t have enough time to exercise for the duration required to burn a significant amount of calories. To give you an indication, training for an hour in the gym three times a week will likely burn a total of 1,800 calories – 600 per hour. That figure will also depend on your ability to train at a high intensity for the entire session, using a combination of weights and intense cardio like running or skipping.

The trick is to get your diet right. And we refer to ‘diet’ here in the broad terms of your daily healthy eating habits.

HIIT the gym

Training for an hour in the gym three times a week will likely

burn a total of 1,800

calories – 600 per hour.

To maximise your efforts in the gym, do a full-body resistance routine on each of your three days. Try metcons, barbell or dumbbell circuits, Tabatas or traditional supersets. Mix it up.

Target every muscle in your body by including as many exercises as possible. LF

gym

WORKOUT

PHOTOS: PAM NDHLOVU

fitness BEGINNER BODYWEIGHT WORKOUT 72 Dis-Chem Living Fit

s

Are you ready to commit to a regular workout routine?

Before you hit the weights section, consider this...

Nail the basics It’s vital that you first establish a strong foundation of quality movement patterns and re-learn proper technique. This is even more crucial if you’ve never trained with weights before.

You should first learn proper technique before adding resistance, as this will limit your risk of injury and ensures you target the right muscles, but you also need to condition your body – your muscles, ligaments, tendons and joints – for the various movements you’ll expose your underworked and largely immobile body to after a period of inactivity.

Ramping up your workouts by starting with a bodyweight plan helps you develop better stability, kinesthetic awareness (how your body and limbs moves in space) and coordination, which are important if you hope to perform weighted workouts with proper form.

Bodyweight training is also an ideal way to strengthen weaker muscle groups before you introduce weights.

Start here Without first strengthening your body, and learning proper movement patterns, hitting the weights straightaway might leave you with severe next-day soreness and stiffness, which can last for weeks.

This can totally derail your zest to continue with your new-found enthusiasm.

If you’ve just started out, rather take a more conservative approach, with a comprehensive workout that targets your entire body and uses only your body weight as resistance. This will reduce your risk of injury and will accelerate the rate at which you adapt to resistance training when you finally step into the weights section.

MEET PAM Pam works to transform the lives of others as a personal trainer.

She has a personal transformation story - and with her new found confidence she has taken part in numerous fitness & bodybuilding competitions, achieving a second and third place in the Fitness Bikini division. Her success has also seen her become a brand ambassador for Biogen.

ipamndhlovu_fit

EXERCISES AND WORKOUT PLAN Follow this beginners bodyweight programme over the course of six weeks.

Perform the moves in sequence according to this structure: THE MOVES 1.

2.

3.

4.

5.

6.

7.

8.

9.

10.

Bottom-up squats Modified push-ups Hip hinges Bench knee-ups Static lunges Bench dips Hip thrusts Side planks Step-ups Crunches

THE PLAN WEEK 1: 2 sets x 8 reps per exercise, 2 times per week WEEK 2: 2 sets x 10 reps per exercise, 2 times per week WEEK 3: 2 sets x 12 reps per exercise, 3 times per week

DOWNLOAD THE WORKOUT HERE

WEEK 4: 3 sets x 8 reps per exercise, 3 times per week WEEK 5: 3 sets x 10 reps per exercise, 4 times per week WEEK 6: 3 sets x 12 reps per exercise, 4 times per week In The Gym 73

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A A

B

B

A

B

Move #1:

Move #2:

Move #3:

Bottomup squats

Modified push-up

Hip hinge

Bottom-up squats help strengthen your glutes, hamstrings and quadriceps, and also improve balance and stability.

Modified push-ups are easier to perform than standard pushups which makes them ideal when starting out.

HOW TO: Sit down on a box, step or flat bench. Place your feet shoulder-width apart. Sit upright and keep your head and neck in alignment. Look forward.

Drive your heels into the floor and contract your glutes to extend your hips and stand up. Keep your chest up as you stand. Squat back down until your bum lightly touches the platform, pushing your hips backward as you descend, on every rep.

HOW TO: Kneel down and place both hands on the floor, wider than shoulder-width apart.

Position your shoulders in line with both hands. Extend your arms and engage your core to maintain alignment from your shoulders to your knees. Lower your body until a slight stretch is felt in the shoulders and/or chest muscles.

Immediately push your body back up by extending your elbows to return to the starting position.

Mastering this movement is a prerequisite before attempting any advanced compound exercise, such as deadlifts or good mornings, especially when you add weight.

HOW TO: Stand upright with a slight bend in your knees. Place your hands on your hips and position your legs about hip-width apart. Sit back into the hips as you hinge forward at the waist, while maintaining the slight knee bend. Snap forward with a strong glute contraction to return to the starting position.

DID YOU KNOW: Squats are a movement that you do every day.

Whether it is getting in and out of the car or rising from a chair, we squat every day. It is a natural, functional movement.

74 Dis-Chem Living Fit

B

A

push yourself

A

B

Move #4:

Bench knee-up This is a beneficial exercise that teaches you to brace your core and engage it to keep your legs elevated. It also incorporates your glutes as stabiliser muscles.

HOW TO: Sit on the end of a bench with your legs extended in front of you. Hold the sides of the bench for stability. Lean your torso back to assume the starting position. Engage your core and pull your knees in towards your chest, while simultaneously moving your torso forward slightly. Return to the starting position by extending your legs.

Move #5:

Static lunge The lunge is a great exercise to develop better stability and balance because you are basically working one leg at a time. It targets the quads and glutes, but also engages the hamstrings, calves and core.

HOW TO: Stand upright with your feet positioned together. Step forward with your right foot into a split stance – this is the starting position. Lower your body by flexing your hip and your leading leg’s knee, until your trailing leg’s knee is almost in contact with the floor. Extend your knee to rise back up, but remain in the split stance position. Repeat the movement for the required reps before swapping sides.

In The Gym 75

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A

A

B

Move #6:

B

Bench dip

Move #7:

Hip thrust

Move #8:

By mastering this move you’ll be better able to perform pressing movements in the gym to work your shoulders and chest. As you get stronger, extend your legs to make the exercise more challenging.

This will help you create strong, powerful glute muscles, which are important in just about every human movement and exercise we perform every day.

Focus on contracting your glutes rather than simply lifting up your hips.

Side planks target important, but often neglected, core muscles on your sides – your obliques. These muscles are important stabilisers for your spine. Strengthening these muscles will improve your posture and ensure you maintain proper form when you start lifting heavier weights.

HOW TO: Sit on the side of a bench with your feet together and your legs bent at 90 degrees. Place your hands next to your thighs. Shift your weight onto your arms while slowly moving your bum off the bench. Bend your elbows and slowly lower your body down, keeping your shoulders away from your ears and your elbows parallel to one another.

Drop down until your arms form a 90-degree angle. Push back up to the starting position.

HOW TO: Lie back with your shoulders against a bench, with your glutes just off the ground. With your feet planted firmly on the floor, hipwidth apart, and your core engaged, contract your glutes and hamstrings to thrust your pelvis upward. Stop when your legs form a 90-degree angle. Squeeze your glutes as you bring your hips up and focus on using your hamstrings to assist.

Lower your glutes to the starting position, then repeat.

Side plank

HOW TO: Lie on your right side, on a mat. Place your right elbow under your right shoulder at a 90-degree angle. Raise your hip off the mat and hold the extended position for up to 30 seconds. Swap sides and repeat.

DID YOU KNOW: With strength training your general physical fitness and work capacity will improve, your mental and physical energy levels will rise, and your body will experience improved hormone production and, ultimately, get stronger.

76 Dis-Chem Living Fit

push yourself

A

Move #9:

Step-ups The step-up is another unilateral exercise, which means it works one limb at a time. This helps to improve coordination and creates symmetrical strength to iron out any imbalances that may exist.

HOW TO: Stand facing a bench.

Place one foot on the bench. Ensure that your entire foot is placed on the surface before stepping up. Step back down and repeat with the other leg. Continue to alternate legs in this

B

Move #10:

Crunch Despite what you may have heard or read, when performed properly crunches are a great way to develop core strength, specifically trunk flexion.

They are an ideal way to start developing core strength while limiting the risk of back injuries. Once you’re stronger, you can progress to other, more advanced core exercises.

HOW TO: Lie flat on the floor.

Place your feet in the air and bend your knees at a 90-degree angle.

Cross your arms over your chest, or place your hands behind your ears.

Crunch upward by engaging your core muscles until your shoulders and upper back lift off the floor.

Slowly return to the starting position under control and repeat. LF

In The Gym 77

GYM

FLAVOUR INNOVATIONS

YOUR WHEY Choc Nut Decadence Double Chocolate

Chocolate

Extreme Chocolate

We’re spoilt for choice, with chocolate flavours like these... and that’s only chocolate...

Rocky Road Speckled Eggs Choc Chip Cookie

78 Dis-Chem Living Fit

Coffee Toffee

Chocolate Mint

THERE IS A NEW DIFFERENTIATOR

W

hey protein is, without a doubt, the most popular item on supplement store shelves.

It’s an extremely versatile and effective product that practically any consumer can use.

Whether you want to boost your recovery after training, add lean muscle, or use it as a meal replacement or functional food item for its convenience, there is something on the market to suit everyone.

These attributes also make it one of the most competitive product categories among supplement manufacturers. The sheer volume of whey the market consumes makes it a significant business spinner.

IT’S ESTIMATED THAT THE GLOBAL WHEY PROTEIN MARKET WILL

EXCEED

$12 BILLION

IN 2020.

In the past, the major brands competed either on price or on the protein content and quality of the ingredients used.

Consumers tend to fall into one of two categories – those willing to pay a premium for products that offer the best quality whey protein with the highest protein content, and the price-sensitive consumer who is willing to sacrifice some quality to afford this supplement staple.

However, a new frontier in the battle for the hearts, minds and share of pocket of supplement buyers has emerged.

As modern consumers have become more discerning in their flavour preferences, manufacturers have moved to meet this emerging demand by introducing major innovations.

This trend has created fierce competition among the world’s leading brands as they look to capture market share and secure a market-leading position in what is generally considered the ‘gateway’ product to a brand’s other supplements.

And in this battleground, South Africa’s vibrant supplement manufacturing sector has emerged as a hotbed for flavour innovation. Signifiant research and development budget is spent by the country’s top brands to come up with new flavours and intriguing combinations that keep both retailers and consumers interested.

These innovations have also helped to broaden the appeal

of whey supplements beyond the core gym and body-builder markets and now attracts people such as endurance athletes, business professionals, young moms and even active retirees.

WE ARE SPOILT FOR CHOICE Much of this innovation is made possible by flavouring system advances. These have evolved from simple powderbased flavour compounds to now include aromas, oils and microencapsulated flavouring systems that offer diversity and uniqueness in their delivery mechanisms and flavour profiles.

As a result, the highly competitive local whey market now offers consumers a seemingly POPULAR infinite variety of FLAVOURS flavours. One look at the shelves of your local Dis-Chem store will reveal a multitude of brands that offer a range of whey products.

And the universe of flavours within each product range is also diverse, offering everything from popular dessertinspired options to unique variants of gourmet and foodidentical flavours, which appeals to a broad spectrum of consumers.

In The Gym 79

GYM FIND YOUR FAVOURITE FLAVOUR!

BOOSTING HEALTH AND PERFORMANCE

Find out which flavours and manufacturers are stocked on Dis-Chem shelves

BEYOND THE TASTE Additional innovation is also happening in terms of added functional ingredients that can boost the health or performance benefits of specific products.

These include benefits such as digestive assistance, with the new Primal Nutrition Pink range a case in point. The brand’s Naked and Skinny Whey products include added prebiotics and digestive enzymes to improve digestion and absorption of the key ingredients.

NEW FLAVOURS

Bake it!

PROTEIN MUFFINS

80 Dis-Chem Living Fit

Other examples of functional ingredients include OatWell™, an oat beta-glucan fibre contained in Biogen’s Lean Whey which helps maintain blood glucose levels to curb hunger and maintain energy levels.

Similar products like NPL’s Diet Pro whey shake also offer additional efficacious weightand fat-loss ingredients such as CLA, L-carnitine, Garcinia Cambogia and Green Tea.

And for the more health-conscious, certain products can contain concentrated superfood ingredients that offer various benefits, like Matcha, which is a potent antioxidant that boosts the metabolism and can help detoxify the body.

LEADING LOCAL INNOVATION A supplement company at the forefront of the whey flavour revolution is undoubtedly Ultimate Sports Nutrition (USN).

They introduced a consumer-based research programme under the USN BlueLab™ product

INGREDIENTS

1 scoop whey protein powder 1 cup rolled oats 5-6 egg whites

development platform to gain valuable insights into what consumers want.

The programme involves rigorous consumer taste testing performed in leading supplement retailers like Dis-Chem, which helps USN

1 large whole egg 1 tsp baking powder ½ tsp of cinnamon ½ cup apple sauce ¼ cup chopped nuts

develop a range of products that include the premium ingredients sourced from the world’s best suppliers, with the added appeal of consumer-influenced flavours.

Blend all the ingredients together.

Use a non-stick muffin tray and divide the mixture into four equal amounts. Bake at 180°C for 15-20 minutes until brown.

Remove and leave to cool.

HOW:

Cooking with your favourite whey

1

PROTEIN PANCAKES 2

Blend the oats until fine at high speed.

Whisk the egg in a separate bowl until frothy, then add the espresso, water, milk and vanilla extract.

Combine the ground oats, and the flaxseed and protein powders in a bowl. Add the egg and coffee mixture and stir in well. Once mixed, let the batter stand for 5 minutes before cooking.

3

Spoon the batter into a non-stick pan and cook through on medium heat until golden brown.

4

Combine all the filling ingredients and blend at high speed until smooth.

Make it!

INGREDIENTS 1 scoop of your favourite whey protein powder 1/3 cup rolled oats ¼ cup ground flaxseed ½ tsp baking powder 1 egg white 1 shot espresso ½ tsp vanilla extract ½ cup water 95ml milk / milk alternative

filling ingredients ½ banana 1/3 cup cottage cheese Natural honey 1 tsp ground coffee

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IS CROSSFIT THE ULTIMATE PLATEAU BUSTER? The human body is truly amazing. As part of its innate survival mechanism, it is highly adaptable, able to rapidly respond to any new stress we impose on it.

But this adaptability also means that your body will stop responding to exercise if you don’t change your training stimulus often enough.

That’s when we reach the dreaded training plateau, or even worse: reverse your gains.

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Crafting a plateaubusting plan THERE ARE VARIOUS WAYS TO ALTER THE DEMANDS YOU IMPOSE ON YOUR BODY DURING TRAINING. A CHANGE IN VOLUME, INTENSITY OR A COMBINATION OF BOTH ARE SUITABLE OPTIONS. A PROPERLY PERIODISED PROGRAMME THAT FOLLOWS THE PRINCIPLE OF PROGRESSIVE OVERLOAD IS ANOTHER SCIENTIFICALLYVALIDATED APPROACH TO REDUCE YOUR RISK.

How should you switch up your training?

YOU COULD ALSO TAKE A BREAK FROM YOUR USUAL GYM ROUTINE AND MIX THINGS UP

BY TRYING A CROSSFIT CLASS. CrossFit has all the elements needed for a plateau-busting workout baked into its programming, explains Nicole Warburg Mackenzie, a Cape Townbased personal trainer and CrossFit Games team competitor.

“CrossFit blends functional training such as Olympic weightlifting and bodyweight training like callisthenics and plyometrics Nicole with serious intensity. This guarantees a highly effective and challenging full-body workout at every session. CrossFit training is also varied – you seldom perform the same routine because every day is different.

As a result, your body is always adapting to the workouts and the different exercise combinations. That means you’re pretty much guaranteed to never plateau and you’ll never fall into a training rut.”

Head coach and owner of CrossFit Julian Platinum in Joburg, Julian ReichmanIsraelsohn, agrees: “CrossFit is a great way to change things up. We all get stuck in the day-to-day routines of work, training and life, but CrossFit sessions are rarely repeated.

This offers an ideal contrast to predictable and structured conventional gym-based training programmes.”

He adds that CrossFit will also refresh you mentally.

“It’s great to head to the gym and not know what lies in store for your session.

We always aim to keep the training stimulus fresh and make that one to two hours of our clients’ day invigorating and interesting.“ Perhaps most importantly, CrossFit is an extremely versatile training modality that covers numerous aspects of fitness. “It, therefore, scales well into many other sporting and training protocols to offer an ideal form of cross training. This delivers direct performance benefits and an effective means to bust through any plateau,” concludes ReichmanIsraelsohn. LF

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endurance

JASON’S SUPPLEMENT STACK:

Lean muscle mass status achieved Jason confirms that this lean stack has helped him put on the leanest mass in minimal time.

“It is the perfect combination of pre-, intra- and postworkout nutrition.

It provides raw energy before and endurance during my workout, with the benefit of a satisfying postworkout shake that delivers a perfectly balanced ratio of protein and carbs to fuel muscles and kick-start recovery.”

JASON DUNNING PACKING ON LEAN MUSCLE MASS 84 Dis-Chem Living Fit

NPL N.O. Charge Ultra X6 pre-workout An intense testosterone-boosting pre-workout that will amp you up for the gym, to the point where you’ll never want to leave. This formula will jack up your strength for the best lifts. They say more weight = more gains, so this is a perfect combo.

NPL Amino Armour This is NPL’s latest innovation in amino perfection. This product not only features a massive amount of Leucine and BCAAs, but it also contains perfect ratios of Essential Amino Acids to maximise the anabolic response. This is lean gains at its best! It’s perfect for during my workouts to keep me hydrated and primed for my next set. This is, without a doubt, a staple in my supplement regimen to aid high-quality muscle gains.

NPL Series Black Pro Gains This product is scientificallyformulated to promote muscle growth. Pro Gains’ nutrient-rich formula contains 75g of complex carbohydrates and a potent dose of 55g of the highest quality protein, which delivers an effective blend of fast, medium and slow release protein sources for sustained amino acid delivery. Using Pro Gains promotes lean muscle mass and strength gains, and fuels optimal muscle recovery.

W

CREATING THE X-FRAME LOOK JASON’S ADVICE

Accentuate the contrast between lower and upper body musculature by:

Training lagging muscle groups more frequently, give them focus and time to improve.

Focusing on your side deltoids with different lateral exercises.

Use moves like Arnold press, lateral raises, military press, upright rows etc.

Changing your training style to target your lats with a wider grip in your rowing movements and chin-ups.

hen it comes to working out, eating clean and combining supplements to create the ultimate aesthetic, NPL-sponsored physique athlete Jason Dunning knows more than most.

In addition to his experience as a competitive bodybuilder, he’s also a highly qualified fitness professional. Jason is an exercise physiologist who holds a Masters of Science in Medicine and Exercise Physiology and BHSc Honours in Applied and Experimental Physiology from Wits University.

There’s arguably few people better equipped to offer both personal and professional advice on the best supplement stack to achieve your physique goals.

Changing your foot position to a narrow stance on leg presses.

The classic physique Jason is best known in the competitive arena for his impressive X-frame. While genetics play a major role, he also has a few tips to share for those who aspire to this aesthetic.

“You can create the illusion of wide shoulders and a back tapering into a tiny waist with flaring upper legs. Some athletes have a greater genetic advantage – those with longer lat muscle bellies, for instance, will most likely have a greater potential to develop greater muscle size and those imposing lats

that create that X-frame illusion.”

Jason adds that his training involves mostly pyramid-style working sets, but he also incorporates supersets and drop sets to failure. “I focus on training one muscle group per day and believe in isometric holds after each set as I feel that this helps with the neuromuscular aspect of muscle activation and the mind-muscle connection. Whatever genetics you have, know that you can make changes to your overall physique to achieve that X-frame!” LF

IJASON_DUNNING_FITNESS

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I

t is vitally important to train with proper form and technique when lifting weights.

Not only does this reduce your risk of injury, but it also ensures that the exercise works the intended muscles to deliver the right response.

Despite the fact that you can google any move, many people still make common mistakes, albeit unconsciously and unintentionally. Now is your time to fix them.

Mistake #1:

INCORRECT HEAD POSITION

1

You may have heard that powerful deadlifts are led with the head... well, that’s just not true.

Lifting your chin to look up at the ceiling as you power out of the hole can alter your spinal position and change your upward trajectory.

Shifting your head backwards and craning your neck can also result in a nerve impingement.

DO THIS: Rather keep your neck straight and aligned with your spine, and your gaze cast forward.

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COMMON GYM MISTAKES TO AVOID

TRAIN LIKE A PRO

Ryan Terry

USN Pro Athlete, IFBB Pro, Reigning Arnold Classic Men’s Physique Champion.

Mistake #3:

SISSY SQUATTING

3

The ability to only squat to parallel is a sign of poor hip mobility.

DO THIS: So, rather than reinforce an existing issue, take some time away from the squat rack to improve your mobility.

Unless there’s a serious injury, pain or structural impediment, there is no reason why you can’t get low and power through a full range of motion on every rep.

Mistake #2:

A ROUNDED OR ARCHED BACK

Mistake #4:

FLARED

ELBOWS

4 2 Maintaining a neutral spine is essential for safe and effective deadlifting.

A rounded (forward) or hyperextended (arched back) back position can place immense stress on the lumbar spine, which increases the risk of injury.

DO THIS: Maintain a neutral spine position throughout the lift by keeping your head up, gaze cast forward and your torso in an upright position with your core muscles braced. Pulling your shoulder blades back also helps to maintain a LOOK AHEAD neutral spine.

Many gym-goers incorrectly assume that the bench press is a linear movement – that the bar is pressed straight up from the mid-chest starting position. The truth is that this movement arc isn’t a vertical line and by trying to restrict movement you alter angles at a number of important joint structures.

One such joint is the elbow.

In a misguided attempt to press the bar straight up, many lifters flare out their elbows. When your upper arms are perpendicular to your torso you limit your strength potential and this can also cause an impingement at the shoulder joint.

DO THIS: To avoid this scenario and harness your maximum strength, tuck in your elbows at a 75° angle at the bottom of the lift and keep them close to your sides on the pressing phase.

Mistake #5:

A STIFLED SQUAT STANCE

5

A lot has been said about the ideal stance for a deep, powerful squat, but the truth is that there’s no universal law governing the appropriate distance between your legs and feet. That’s because everyone is different.

We each have different biomechanics and anatomical structures. We vary in height and all have differing levels of mobility.

This means you need to find the ideal stance that best suits your body.

DO THIS: The general rule of thumb is hip-width apart, but you can go slightly wider or narrower if that feels more comfortable.

Most squat purists will also recommend that you keep your feet pointed forward, while others say a slight angle of 15-30° is acceptable. As mentioned, there is no right or wrong answer. The question should be whether this is done to compensate for a lack of strength in accessory or stabiliser muscles, or due to a strength imbalance in the hip muscles.

Ultimately, you want to create a platform that feels natural and comfortable, but that requires symmetrical strength and adequate mobility in the relevant joint and muscle structures. Whatever stance you adopt, be sure to track your knees over your toes to limit the internal or external rotation of the knees. LF In The Gym 87

ENDURANCE

ENDU “YOU CAN’T SUCCEED UNLESS YOU TRAIN HARD, BUT YOU CATN’T TRAIN HARD UNLESS YOU’RE WELL RESTED.” PHIL WHARTON

RANCE RATCHET UP INTENSITY

“THERE IS A TIME AND A PLACE FOR KEEPING A STEADY PACE, BUT IF YOU REALLY WANT TO INCREASE STAMINA, THEN YOU NEED TO INCREASE THE INTENSITY,” TO ACCOMPLISH THAT, DO SHORT INTERVALS AT A SPRINT PACE. IT COULD BE RUNNING, ROWING, BIKING OR DOING EXERCISES LIKE BURPEES, SQUATS OR PUSH-UPS.”

THERE ARE NO WEEKENDS OFF WHEN YOU’RE CHASING YOUR GOALS

LF

in this section FEATURE

FUEL-UP

HYDRATION

Gauteng MTB trail guide...90

Race day options ...98

The new rules of race hydration...106

PROFILE

Running with Gerda Steyn...110

PHOTO 2019 Momentum Health Tankwa Trek Presented By Biogen By Daniel Coetzee for ZC Marketing Consulting www.zcmc.co.za

FEATURE

GAUTENG TRAIL GUIDE Reviews supplied by www.bikemarket.co.za

Discover the MTB playground on your doorstep

SOUTH AFRICA IS A HAVEN FOR MOUNTAIN BIKERS. We’re spoilt for choice when it comes to the sheer number and the quality of the trails on offer, which are complemented by the natural beauty of the landscapes and the majesty of the mountain ranges we can ride through.

It should come as no surprise then that South Africa is the epicentre of global mountain bike stage racing. The Western Cape, Eastern Cape, KwaZulu-Natal and the Free State host some of the most iconic and spectacular races on earth.

That’s why, when we think of local mountain biking meccas, Gauteng is not the first province that springs to mind, but the development of areas in and around Johannesburg and Pretoria have actually made the province a mountain biking paradise.

Drive in any direction away from these metropoles and you’ll find amazing single-track, technical climbs and fast downhill sections at a number of fit-for-purpose bike parks and reserves.

There’s something for every level of fitness and technical proficiency.

Hennops MTB Park Hennops, PTA

Start at the Hadeda camp, near Hartebeesport dam, and meander along the Hennops river through the valley with mountains on either side to explore. These routes range from single tracks and farm roads to grass fields and boast a variety of terrain, climbs and steep descents, with stunning views to enjoy. With trails that vary in distance, you have 3 different routes to choose from. With a 5km, 18km and 26km distance, this location is ideal for the whole family. www.hennopstrails.co.za

Big Red Barn

Thaba Trails

Braamfontein Spruit

If you’re a casual or experienced rider, or looking to test your fitness and skill-set, The Big Red Barn Cycle Park, located 15 minutes from Centurion near Irene Village, is ideal for you. With an abundance of trails to choose from, you’re guaranteed an adventure. Clearly marked trails map out various routes that are sure to test your skills, with up to 25km of trails to ride.

Located within the Klipriviersburg Nature Reserve, just outside Mulbarton, south of Johannesburg, Thaba Trails is home to 30km of trails with more than 650m of ascent.

These routes combine jeep tracks and single tracks and accommodate all level of rider as they vary in difficulty.

(Most popular!)

The Spruit is a renowned local spot in the Johannesburg MTB community.

With various access points to the single tracks that snake alongside the Braamfontein Spruit, the most common routes run between Sunninghill, Emmarentia, Delta Park, Greenside and Melville. Pick and link the right routes and you can enjoy rides of up to 50km.

Irene, PTA

www.thebigredbarn.co.za

Rietvlei, JHB

Catch Thaba Trails on Facebook

Jozi Suburbia

www.joburg.org.za

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BIOGEN SPORTS PARK AT AVIANTO

Biogen Sports Park at Avianto Muldersdrift, JHB

Just outside Johannesburg to the west lies Muldersdrift, which is where you’ll find Biogen Sports Park at Avianto Trails.

Situated in scenic surrounds, the venue offers routes that will excite and challenge you. These jeep tracks, single tracks and gravel roads include technical sections and tough climbs. Choose between a 6km or 17km route. Tracks have been built to cater for all riding abilities, and an old train track and tunnel have been included in one of the routes to create a unique feature. www.avianto.co.za

Rosemary Hill MTB Rosemary Hill, PTA

Rosemary Hill is situated in Pretoria and boasts more than 30km of challenging trails, which vary in length and difficulty. This venue is ideal for the whole family as kids’ trails have been carefully designed to meander through a rosemary field. With plenty to do after your ride, this is a great way to spend some time on the bike and have a day out with the family. www.rosemaryhill.co.za

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Cradle of Humankind

St Stithians Randburg, JHB

Muldersdrift, JHB

St Stithians College is centrally located in the heart of Johannesburg and boasts some technical single tracks with a variety of obstacles out on the course. This location is ideal to ride before or after work hours as it’s mere minutes from the Sandton CBD. Indulge in something to eat at the Higher Ground Restaurant after your ride as you look over the Sandton skyline.

www.thecradleofhumankind.net

www.stithian.com

The Cradle of Humankind is a World Heritage Site that must be experienced by bike. This 27km long trail is popular due to its proximity to Johannesburg and is an ideal location for those looking to get some mileage in over the weekend.

This safe environment is home to great trails, ridden by riders of varying skill levels.

Cradle Moon Muldersdrift, JHB

Cradle Moon, located in the Cradle of Humankind, starts at the Lakeside Game Lodge. Routes meander through valleys surrounding Lake Heritage and over hills scattered with game. Choose from different routes that are sure to test your abilities as the terrain varies from rocky climbs and bridges to bermed corners along jeep tracks and single tracks.

This location is great for the entire family to spend a day in the countryside as it boasts various activities for family and friends. www.cradlemoon.co.za

Modderfontein

Northern Farm

PwC Bike Park

Modderfontein Nature Reserve is ideally situated in Central Gauteng. This location has various loops that cater for all levels of experience on both single tracks and jeep tracks.

With dams to navigate your way around and forests in which to lose yourself, this is a great spot to spend a day on your bike.

(2nd most popular) Also known as the Diepsloot Nature Reserve, Northern Farm is one of Johannesburg’s best-known trails.

The location offers more than 2,500 hectares of beautiful grasslands and woodlands to explore. The various routes cater to a wide range of riders, from beginners to competitive cyclists who can enjoy a variety of MTB routes based on their level of skill and experience.

Set in the heart of leafy Bryanston, the PwC Bike Park comprises 20 hectares of land with 13km of trails. It is an adventure and skills playground that is part of a natural wetland bordering the N1 highway and Main Road. The PwC Bike Park provides the perfect place to learn, practise and play in a safe and secure environment for mountain bike beginners and pros of all ages. www.cyclepark.co.za Â

Modderfontein, JHB

www.centralparktrails.co.za

Nietgedacht

www.northernfarm.co.za

Bryanston

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Buffelsdrift Trail Park Buffelsdrift, PTA

Situated near Dinokeng Game Reserve, just north of Pretoria, the Buffelsdrift Nature Conservancy is a great location for mountain biking.

With a variety of trails to choose from and an abundance of wildlife, this location is suitable for riders of any ability. This trail varies in terrain from bushveld to forested riverside trail, with great markings throughout.

Note: No card facilities – only cash, SnapScan & Zapper accepted

Krugersdorp, JHB

With five routes to choose from at Kingskloof Mountain Bike Trail, situated on Laurentia Farm near Krugersdorp, you are bound to find the perfect route for you. This location is very technical with rough terrain, rugged outcrops, valleys, river crossings, natural pools and wooded kloofs. Kings Kloof offers two trails that are less technical and three that will test your endurance, skill level and strength. Note: There is no activity from the trail centre.

Contact Kings Kloof MTB on Facebook 94 Dis-Chem Living Fit

Heidelberg

Rietvlei Cycle Park is a safe venue ridden by many cyclists regularly, with trails suitable for all riding levels. Their goal is to make 80% of trails rideable by 80% of the cyclists.

There are plenty of challenging single track sections and the three main routes range in distances from 4–18km. With a variety of technical climbs and meandering routes, Rietvlei boasts a stunning track with various wildlife.

Situated an hour out of Johannesburg near Heidelberg lies the Suikerbosrand Nature Reserve. This extensive piece of land is home to a wide variety of fauna and flora and caters to hikers, trail runners and mountain bikers alike. Find yourself immersed between the thickets of bush while you navigate your way around the beautiful scenery, steep inclines and fast, twisting descents.

There are two bicycle trails in the Tamboekies area near the main gate and a Diepkloof farmhouse route to choose from. The reserve also has a relatively easy 8km off-road trail through the Tamboekies area that follows the perimeter fence.

www.rietvleilifestylecentre.co.za

www.suikerbosrand.co.za

www.buffelsdriftmtb.co.za

Kings Kloof Trails

Suikerbosrand Nature Reserve

Rietvlei Cycle Park Rietvlei, JHB

TOP TIPS TO IMPROVE YOUR RIDING

4 3

Before you head off on your mountain biking adventure, consider first these practical riding and safety guidelines:

2

Get comfortable:

1

Protect yourself: Everyone falls at some stage, but the correct protective equipment, and learning how to fall, can minimise the risk of serious injury.

Before you hit the trails, get accustomed to handling your bike on a flat, smooth surface. Practise clipping in and out of your pedals so that you can execute this with ease.

Get the basics down:

Learn the basic move of lifting your front wheel and putting it back down safely. Start by lifting your front wheel on a flat surface first, before progressing.

Head up, eyes forward:

By constantly looking ahead you’ll avoid trouble or 5 6 the need for emergency Plan Maintain braking. ahead: the Alternate Once you’ve position: between spotted a Your riding 7 looking just hazard, deal in front of you with it as early position can mean Maintain and further as possible the difference tension up the track by either and between to check your changing traction: staying upright line and spot your line or Shift your or eating hazards. planning the weight to the dirt.

Always appropriate back tyre approach an move for to maintain obstacle in when you get wheel the ‘standing’ there. Brake traction. position with or steer early Tension on your pedals and smoothly the chain level and your rather than lets you strongest leaving it to manoeuvre foot forward the last minute out of a to avoid a fall. for more manoeuvrability stalled position or and quicker response times. will drive you forward when you pedal. LF

SCAN THIS!

Get more trail info, descriptions and trail costs #wheretoridenext

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NAIL YOUR RACE-DAY FUELLING STRATEGY FOR PEAK PERFORMANCE M onths of hard, dedicated training, strict eating and regimented rest and recovery can often amount to naught on race day if you get your fuelling strategy wrong.

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Despite the vital link between optimal nutrition and performance during an endurance event, too many athletes still treat this aspect of their race preparations as an afterthought.

Fuelled to the finish “Athletes need to understand what is required from a nutrition perspective on race day to ensure their energy levels are topped up and carry them through to the finish,”

states Mark Wolff, an endurance coach, nutrition specialist and co-founder of the 32Gi supplement brand available in Dis-Chem stores.

“It’s important to prepare for this in advance. It’s not something you can decide to leave for the week of the race. Optimal race-day nutrition requires planning and preparation, which should begin weeks or even months before the event.”

When fuelling goes wrong Mark works with his coaching clients and elite athletes to formulate a solid plan that delivers sustained energy throughout the event, while avoiding the roller coaster ride that comes with fluctuating blood sugar levels and the resultant energy dips.

“In my experience, far too many athletes who compete at lower to medium intensities consume supplements better suited to higher-intensity efforts and generally do so from early in the race.

All this does is create havoc with the body’s energy system, which leads to those dreaded spikes and crashes. This approach also tends to cause digestive distress and nausea.”

Formulating a fuelling plan

The supplement specifics Once an athlete has a goal Mark suggests you time and required pacing also consider the needed to achieve that goal, the athlete can then decide following elements what their dietary preferences to fine-tune your are from a texture point of view. race-day fuelling “Some athletes prefer eating plan: solids to get their energy, while

others prefer liquid-based feeds.

Sometimes a combination of both is best to ensure nutritional comfort,” Mark continues.

Considerations should include your ability to ingest your preferred fuel, particularly as the intensity of your race ratchets up. “At really high intensities, breathing Mark applies becomes extremely three key heavy, so athletes may elements want to consider a liquid to ensure or combination feed proper at this stage because race-day chewing and swallowing fuelling. can prove difficult as the airways need to be kept Keep it simple open.”

According to Mark, there is no one-size-fit-all approach, no matter what anyone tells you, what you take and how to take it.

“The exact strategy will also differ based on whether an athlete is doing a threehour marathon or a 10-hour Ironman triathlon, but the Take in principles remain roughly controlled the same.” amounts to He also explains that achieve the the way an elite or serious greatest result. age-group or club athlete Don’t overdo it fuels will be very different to a weekend warrior. “Each Plan, test, use method also needs to work according to the person’s specific objectives as the pace and time will ultimately determine the type of fuel you require.”

How often should you fuel?

1 2 3

Timing your nutrition intake is critical in any endurance event.

This should be frequent and planned. It should also start early.

How much should you consume with each feed?

Your nutritional intake depends on numerous factors, including your weight, the duration of your event and your relative intensity.

Seeking guidance from an expert advisor is beneficial in this regard.

What sources will you use?

There are many options, from solid bars, chews and gels to a range to drinks, including pure carbohydrate options, blended carb-protein and amino acid-carb blends to products that also contain added electrolytes.

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The timing and quantity of your feeds Drip feeding is the approach that Mark generally advocates as it helps to keep energy levels stable and lowers the risk of gastrointestinal distress.

“Consume small amounts more frequently over a specific time period. The aim is to ingest around 60-90g of carbs per hour. Clock feeding is definitely advantageous in endurance events as athletes know exactly when and how much to consume to ensure they perform at their best.”

However, there are nuances to this, as the absorption rates of various carb sources differ.

Mark also works hard with his athletes to get them ‘fat adapted’. That means their body is more efficient at tapping into stored or supplied fat for energy at lower intensities. This allows athletes to reserve their limited carbderived energy sources, which are more readily available at higher intensities, for those critical periods in the race when they can provide the greatest benefit.

“Fat is also a more energy-dense fuel source and is generally available in abundance on the average human body. Stored glycogen – the usable source of carbohydrate-derived energy – is limited,” elaborates Mark. With the ability to switch between fat and carb energy sources, glycogen stores will last longer and the drip feed approach will sustain an athlete for longer.

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The ‘what’ & ‘when’ of race-day supplements For short-duration, high-intensity events, athletes require a fastreleasing carbohydrate source. Gels, tablets and liquid carb energy drinks are ideal to meet this requirement, and none require the athlete to chew.

Lower-intensity, prolonged events are best served by a more stable carb source that keeps blood sugar levels regulated.

Bars and chews that contain low-glycaemic index (GI) carb sources are ideal for these energy requirements, as are blended energy drinks.

In ultra-endurance events, a combination of both can work as energy levels become severely depleted at the end of a 12-hour effort, for example. The time spent on the legs also means blood pools in the limbs and the heart works harder to pump blood to other areas of the body like the digestive system. It can, therefore, be difficult to digest solid foods at the end of a race, which is why simple carbs in the form of gels, tablets and liquids can be more convenient and efficient at the end of an event.

A final word of caution

Mark concludes with a helpful tip: “Don’t try anything new on race day! If you never used liquid fuelling during your training, then attempting to do so on race day is asking for trouble. You need to train your gut during training to adapt to a certain type of fuelling strategy. So, prepare your fuelling approach in advance and test it over and over again, until you’re comfortable and satisfied. Once you’re confident that it’s the way to go, then bank it and stick to it on the big day,” he concludes. LF

Q&A

ASK THE PROS How much will my lack of sleep affect race-day performance?

Greg via Facebook

A

dequate sleep, both in terms of quality and duration, is crucial for optimal health, recovery and performance. Ongoing scientific research continues to affirm the need for good quality sleep of at least 7-9 hours a night.

Unfortunately, life happens and we’re often left trying to cope with just 5-6 hours of interrupted or restless sleep. When we experience consecutive nights of curtailed sleep, the consequences quickly pile up.

Health & performance issues

There are significant long-term implications associated with chronic sleep deprivation, also known as cumulative sleep debt. While your general and cognitive health will suffer, another issue, as you state, is reduced sporting and exercise performance.

The main reason why a lack of sleep impacts on the quality of your training is a lack of adequate recovery between sessions. This happens because the process of muscle repair and the restoration of the immune, nervous, hormonal and muscular systems happen predominantly during periods of deep sleep. This means you’re probably in a state of underrecovery.

The implications of cumulative sleep debt are extensive. Studies show that it can slow glucose metabolism by 30-40% due to an overactive central nervous system, which can wreak havoc 102 Dis-Chem Living Fit

In a sleepdeprived state you’re likely to feel more fatigued than you actually are.

Reduced levels of sleep will also trigger the endocrine (hormonal) system to produce greater levels of the catabolic stress hormone cortisol, which may interfere with tissue and muscle repair. with your energy levels, both throughout the day and during training.

That’s not all...

Reduced levels of sleep will also trigger the endocrine (hormonal) system to produce greater levels of the catabolic stress hormone cortisol, which may interfere with tissue and muscle repair. Over time this could reduce your body’s response to training and possibly lead to overtraining (through underrecovery) and injury.

Other hormones affected by a lack of sleep include important substances required to optimise muscle growth and improve strength, such as growth hormone (gH).

Studies have also linked sleep deprivation with a decrease in endurance and an increase in ratings of perceived exertion. This means that in a sleep-deprived state you’re likely to feel more fatigued than you actually are, which is another factor that is potentially impacting your performance during training.

Rediscover blissful sleep

PHOTO 2019 Momentum Health Attakwas Extreme Presented By Biogen By Zoon Cronje for ZC Marketing Consulting www.zcmc.co.za

To combat the adverse affects of sleep deprivation you need to first string a few nights of good quality sleep together. You can’t technically ‘catch up’ on the lost sleep, but improving sleep quality and duration over a period of a few weeks will help you feel a lot better.

Obviously, this will require that you go to bed earlier, but that isn’t always possible when faced with work commitments. It is, therefore, preferable that you try to limit the number of consecutive days during which you work late. It may also be worth trying to go to bed earlier at night and waking up a bit earlier in the morning to finish off your work. This will help you get closer to eight hours of sleep, and should mean you start to wake up feeling rested and rejuvenated again.

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Q&A

Supplement your approach

There are also a number of natural substances touted for their ability to induce and aid restful sleep. The most beneficial natural remedies for sleep deprivation include chamomile tea, valerian root and kava, as these substances have been used for centuries as calming remedies.

SLEEP STRATEGIES If you can’t get at least 7-8 hours of sleep a night, try catching a 20-minute nap over your lunch break to revitalise your body and mind.

You may also want to reduce the volume and/or intensity of your workout on and after highly stressful days or following nights of poor sleep. Lighter exercise loads will reduce the cumulative stress on your body, and can actually help to improve sleep quality.

It is worth trying to naturally increase your melatonin levels, as this hormone regulates your circadian rhythm and, therefore, governs your wake-sleep cycle. Melatonin is produced when you are exposed to darkness and it is the production of this hormone that sends you to sleep. That’s why it’s important that you go to sleep in a dark room that has no artificial light.

Another way to increase melatonin output at night is to expose yourself 104 Dis-Chem Living Fit

to intense light during the day. Exposure to the sun’s UV rays causes body temperature to rise and suppresses melatonin production during the day, which makes you feel more awake. It also causes your body temperature to drop more efficiently at night, increasing melatonin levels.

It’s a good idea to turn off all electronic equipment at least 30 minutes before bed time.

In terms of supplements, 5-HTP, GABA and B vitamin supplements can help you fall asleep faster and help keep you asleep throughout the night. Melatonin is the hormone used to regulate your circadian rhythm, while 5-HTP is a melatonin precursor, which helps your body produce more of the hormone naturally.

GABA is a neuro-inhibitory transmitter that technically ‘shuts off’ brain activity, helping to calm you before bed and promote resultful sleep. Lastly, B vitamins (in the form of pills, patches or injections) aid your body in converting the amino acid tryptophan into niacin and serotonin, which regulate sleep and increase deep REM sleep. LF

LF RECOMMENDS

Keep your bedroom at a cool temperature (not cold) to help your body temperature drop to levels that induce sleep.

Developing a routine each night before bed and going to sleep at the same time (or as close to it as possible) will also help to prepare your mind and body for sleep.

Avoid training late in the afternoon or early evening, as your increased heart rate and elevated body temperature will hamper your ability to fall asleep quickly.

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Biral 20 Tablets R 85.95

endurance

RIN

D

“

RINK AHEAD OF THIRST.” IT’S A MANTRA THAT’S BEEN DRILLED INTO ENDURANCE ATHLETES FOR DECADES,

BUT AS OUR UNDERSTANDING OF THE BODY’S HYDRATION REQUIREMENTS DURING STRENUOUS OR PROLONGED EXERCISE HAVE EVOLVED, NEW GUIDELINES HAVE SINCE EMERGED.

THE NEW RULES FOR OPTIMAL HYDRATION

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The conventional advice suggested that athletes drink three litres of water a day and an extra 500ml for every 20 minutes of strenuous exercise. If you crunch the numbers, that’s 1.5 litres of fluid every hour during exercise.

Waterlogged

Deadly serious

If you run a marathon or Hyponatraemia is a serious condition where serum compete in a cycle race that sodium concentrations drop to critically low levels due to lasts for four hours, you’ll a shift in water balance. This condition can lead to various conceivably drinks six litres symptoms that range from mild to life-threatening. of fluid... a truly eye-watering figure. Double the distance and These include nausea and vomiting, a headache, confusion, time for an Ironman triathlon or an disorientation, drowsiness, slurred speech, fatigue or muscle ultramarathon and athletes could conceivably consume between weakness, spasms or cramps, restlessness and irritability and, in 8-12 litres during an event. severe cases, seizures, coma or even death. The main reason for These guidelines exist for a these symptoms and scary consequences is a rapid swelling of the number of reasons, from the brain that the condition prompts. misinterpretation of scientific evidence by authors of popular running books, to the aggressive marketing of sports drinks MOST ATHLETES in the US since the 1970s.

TEND TO DRINK These factors have fuelled FAR TOO MUCH a culture of overhydration, It’s an issue that South published in the British Journal WHILE TRAINING whereby most athletes tend AND RACING African sports scientist Prof of Sports Medicine (BJSM) in to drink far too much while Tim Noakes has cautioned 2004, stated that “the absolute training and racing, particularly against for decades. More maximum rate at which these in hot and humid conditions. than 50 studies on the subject, athletes (female runners who While drinking this volume of fluid including his seminal paper in took up 4.25 hours to complete a may seem logical as a strategy to the field, “Water Intoxication: A marathon) should have ingested stave off the performance-sapping Possible Complication During fluid during exercise was probably effects of dehydration, it can Endurance Exercise”, led him to even less than 500 ml/h. This is actually lead to a more serious publish a book titled Waterlogged: substantially less than the drinking condition.

The Serious Problem of guidelines of the American College Over the last few years a clearer Overhydration in Endurance of Sports Medicine (ACSM) and picture has emerged of our real Sports, and he continues to the Gatorade Sports Science hydration needs during exercise. vociferously decry the general Institute, which have promoted This new model indicates that recommendations for fluid rates of fluid ingestion of up to mild dehydration – about a 2-6% replacement during physical 1200–1800 ml/h.” decrease in body weight based activity.

The ACSM regularly updates on various studies – does not Based on his research, Noakes their position on hydration – most impair exercise performance in suggests that “if athletes drink recently in 2016 in response to an the heat, and that overhydration when they’re thirsty, they’ll Institute of Medicine report – and is a far greater concern because be fine”. To put a figure on it, have since altered their guidelines. it can lead to a condition Noakes’ letter titled “Sodium However, Noakes and others known as exercise-associated ingestion and the prevention of remain critical for a few reasons. hyponatraemia. hyponatraemia during exercise”,

Entrenched issue

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endurance

A few key points in the ACSM’s recommendations still include: American College of Sports Medicine

Thirst is not the best indicator of how much fluid athletes should replace in terms of fluid and sodium losses following prolonged physical activity and/or heat exposure.

ACSM experts also recommend water losses due to sweating during exercise be replaced at a rate close to or equal to the sweating rate.

Fluid replacement during exercise is meant to prevent excessive dehydration (weight loss greater than two percent from baseline body weight) and to avoid excessive changes in electrolyte balance in order to avert compromised performance.

The guidelines note that consuming beverages containing electrolytes and carbohydrates often provides more benefits than consuming water alone.

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Divergent thinking

SLIGHT DEHYDRATION - A 2-6% DECREASE IN BODY WEIGHT, CAN ACTUALLY IMPROVE PERFORMANCE

These guidelines are based on the premise that even mild dehydration impairs exercise performance, which numerous studies reveal is not always the case. As we already stated, slight dehydration (a 2-6% decrease in body weight) can actually improve performance.

Secondly, according to Noakes, exercise associated hyponatraemia is due to overdrinking, not a lack of sodium and other electrolytes.

Further support for this stance recently came to the fore in a study published in December 2014 in the journal Medicine & Science in Sports & Exercise.

Based on the findings of the “Sodium Supplementation and Exercise-Associated Hyponatraemia during Prolonged Exercise” study of participants in the 2014 Western States 100-miler trail run, the research team concluded that “a low sodium intake in supplements has minimal responsibility for development of hyponatraemia during continuous exercise up to 30 hours, whereas overhydration is the primary characteristic of those developing hyponatraemia. Therefore, avoiding overhydration appears to be the most important means for preventing hyponatraemia under these conditions.”

In fact, there is some evidence to suggest that too much sodium taken during an event can also impair hydration, and may exacerbate the condition.

A new approach So, how can athletes ensure optimal hydration during racing and training? Most research on hyponatraemia echos Prof Noakes’s recommendations that athletes drink to thirst, rather than to a schedule, and that water is sufficient to maintain optimal hydration.

That’s not to say you can’t or shouldn’t use an electrolyte replacement drink or a mainstream sports drink. There are other benefits to these drinks, such as the addition of liquidbased calories and carbohydrates for energy, and there is some evidence to suggest that 33% of cramp suffererres can find some degree of relief from the ingestion of electrolytes – sodium, potassium, magnesium, chloride and/or calcium.

The important thing to remember is that total fluid intake should be managed according to guidelines that aim to prevent hyponatraemia.

The overconsumption of water and/or sports drinks and electrolyte solutions can all result in the development of this lifethreatening condition. LF

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endurance Photos by Tobias Ginsberg, taken at the 2018 FNB Durban 10K CITYSURFRUN

THE RISE AND RISE OF SA’S RUNNING GOLDEN GIRL

GERDA STEYN Marathon PB 2:31

IN A MERE FOUR YEARS, GERDA STEYN HAS GONE FROM A RUNNING NOVICE TO THE PINNACLE OF ELITE-LEVEL ULTRARUNNING. HER METEORIC RISE TO THE TOP IS UNPRECEDENTED, AND AT THE AGE OF JUST 28, THIS SUPERTALENTED ATHLETE FROM THE BIOGENBACKED NEDBANK RUNNING TEAM HAS A PHENOMENALLY BRIGHT FUTURE AHEAD OF HER.

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A

s she prepared to defend the Old Mutual Two Oceans Ultra Marathon title she won in 2018, we caught up with Gerda over a coffee (black) and breakfast (granola with almond milk), after a morning ‘recovery’ run through the hilltop Jo’burg suburb of Northcliff.

She loves to run Beaming from ear to ear – something she is renowned for doing at the end of the most gruelling ultra-marathon races in the world (which earned her the nickname, the ‘smiling assassin’) – Gerda explained that her running success stems from her intrinsic passion for the act itself.

“I love being active. I’m always doing something. If I’m not running, then you’ll find me cycling or working out at the gym, or I’ll go for walks. My fiancé and I also love to hike, especially in the Alps.”

Gerda, who since becoming a full-time athlete splits her time between South Africa, Dubai and Europe, met her partner Duncan in Dubai when she decided to join a running club.

“I moved there for work – I’m a qualified quantity surveyor – and decided to meet new people by joining the club.”

Before then, Gerda hadn’t done much in the form of running.

“I grew up in a farming town and while I participated in athletics, netball and hockey, I never really excelled.”

Know your Comrades traditions: The Comrades marathon alternates routes every year. The up run takes participants ‘up’ from Durban to Pietermaritzburg. The following year, the race heads ‘down’ from Pietermaritzburg to Durban. 2019 will be an up run

The inescapable allure of Comrades

A chance encounter

At her first attempt, Gerda finished the Comrades marathon in 8h19 and she was hooked. It was also at the race’s expo where Gerda met Nick Bester, the Nedbank Running Club’s Training: national team manager. It Biogen was this chance meeting Carbogen in the international Low GI Biogen Amino athletes’ area that would Power Plus alter the trajectory of her career.

“Nick said that if I ran a sub-three hour marathon, he would coach me. So when I got back to Dubai, I was extremely motivated Racing: to improve on my previous Biogen Cytogen Race Mix performance. I trained Biogen Sports really hard and managed Gels to run a 2h59 later that year.”

That was the start of a beneficial partnership that Gerda values immensely.

“Nick and I work well together as we share Recovery: Biogen many traits. For instance, Recovergen his running career also (post-race started late, but he had recovery) some amazing success, Biogen including a Comrades win.

Electrolyte Plus He understands where I’m coming from, which has GERDA’S PERFORMANCE helped my training and racing progression.”

It was only when her Dubai running clubmates convinced Gerda to enter the Comrades marathon – arguably the world’s toughest ultra-distance road race and the most iconic running event in South Africa – that her incredible journey began.

“The Comrades marathon is an event that captivates all South Africans, whether you participate, support or simply watch it in awe on television. I followed the race every year while growing up, but never thought I would run it.”

However, after a few weeks of consistent training, Gerda’s superior genetic potential meant she was soon beating most of the seasoned club runners she trained with. After running a 3h11 qualifying marathon in January 2015 – an unfathomable result for most marathon novices – Gerda managed to secure a Comrades entry and headed to Durban for SUPPLEMENT that year’s up run.

STACK

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2:31

endurance

Breakthrough performance

Going all in

After placing 14th at Comrades in 2016, in a time of 7h08, Gerda decided to quit her job and pursue her passion full time. Under Nick’s expert guidance, she has made exponential performance gains, despite a serious injury setback in 2017.

“I picked up an injury early in my Comrades preparations and couldn’t do much running. To take my mind off the frustration, I went to Europe and spent a lot of time hiking in the mountains with Duncan. I also did a lot of cross-training – mainly gym work and cycling.”

With nothing more than a handful of 30km training runs under her belt, Gerda decided with three weeks to go before race day to line up at the Comrades start. It proved to be a sound decision as she unexpectedly finished in fourth, in a time of 6h45.

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Less is more

That experience helped to affirm the benefits of Gerda’s unique training approach, which is quite conservative relative to other elite endurance athletes. “I still prefer to do a lot of crosstraining, with a major focus on strength and core work. Nick also includes a lot of quality speed work in my programme, but I don’t do silly mileage.”

The key, says Gerda, is to keep active between training sessions. She still walks and hikes a lot, and cycles at the gym or on her bike in Dubai, and this formula is definitely working for her.

She also follows a sensible nutrition approach, opting for healthful natural foods most of the time, with the occasional indulgence to maintain balance. “I place significant emphasis on my recovery, though.

After every run, I drink a Biogen Iso-Whey Premium shake to repair the muscle damage and also include Biogen Collagen to aid soft tissue repair.”

Gerda kicked on from her Comrades success when she set a new marathon PB at the 2017 Valencia Marathon, in a time of 2h37.

Then, in 2018, everything came together for the most phenomenal year yet in her fledgling career.

Having entered the Old Mutual Two Oceans Ultra Marathon as a test run for Comrades, Gerda ran to a set plan. It was enough to secure her a breakthrough win, though, which thrust her into the international running limelight.

While she ran exactly to plan at the 2018 Comrades marathon, she finished second in 6h15 and was bitterly disappointed. However, her performances had caught the eye of New York City marathon organisers. They sent her a special invitation to compete at one of the most prestigious World Marathon Major events on the planet.

And Gerda didn’t disappoint, finishing in a new PB of 2h31, which secured her 13th place in a stacked women’s elite field.

Big plans ahead

Her immediate future plans are to win the Comrades marathon, before turning her focus to representing South Africa at the Marathon World Championships and, hopefully, at the Olympic Games.

Whatever happens, Gerda has already won a place in the hearts and minds of all South African running fans. Her sportsmanship on the road, her humble nature and her unwavering smile have made her a people’s champion. She is a fan favourite among both runners and supporters, and her willingness to engage in person or on social media has helped her build a thriving following.

Gerda’s phenomenal rise to running stardom is nothing short of astounding and is testament to her prodigious talent, her passion and commitment, and her sensible approach to training. She is a shining ambassador for the sport and has the potential to become one of the greatest long-distance runners this country has ever seen. She is definitely one Biogen-fuelled athlete that you’ll want to keep an eye on! LF

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endurance

Coach’s corner

By STeve ATwell, Level 2 Triathlon South Africa (TSA) and certified Ironman coach, and founder of Embark triathlon coaching www.embark.co.za

LET’S CONSIDER SOMEONE PREPARING FOR THEIR FIRST HALF IRONMAN

(SWIM 1.9KM, BIKE 90KM AND RUN 21.1KM).

REST:

The fifth triathlon discipline

T

he triathlon is a multifaceted sport. On the surface it would appear that competitors need to master three distinct disciplines – the swim, bike and run. The truth is, the sport is far more involved. The fourth discipline that must be practised and rehearsed is the transition, but that’s a discussion for another issue.

In this column we’ll discuss the fifth and, arguably, most important triathlon discipline – rest! It’s only when we rest that athletes get stronger and the adaptations to training sink in.

Unfortunately, this fact doesn’t sit well with endurance athletes training for an ‘A’ race.

Most athletes hate resting and most choose to forgo rest days to fit in an extra session.

This is detrimental to optimal progression and will eventually lead to burnout or, worse, injury.

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The need to rest

The rest equation

Our training programmes consist of multiple four-week Rest and recovery blocks. The first three weeks recharges your batteries increase load progressively. The and allows the body to WHEN fourth week is an active recovery rebuild itself and adapt to WE REST, week, which includes training the training stress. Without DAMAGED sessions performed at a lower rest you’ll literally run MUSCLE volume and intensity. yourself into the ground, AND We also included a complete which is when chronic fatigue, a loss of motivation CONNECTIVE rest day once a week. Ideally, and illness often set in.

TISSUE IS this is the day when you go to So how much should REPAIRED bed early, sleep in, relax as much as possible and eat and drink you rest? The answer is as well. varied as the programmes When we rest, damaged that athletes follow, but muscle and connective tissue is to try to contextualise the repaired, exercise metabolites requirements, let’s consider are flushed out and any niggles someone preparing for their or tissue adhesions have a first half Ironman (swim chance to settle, which reduces 1.9km, bike 90km and run injury risk.

21.1km).

Proper periodisation Athletes also need to manage the training volume required to run a half marathon after a taxing swim and ride on race day. We apply periodisation to progressively increase running mileage each week, until we hit the recovery week. An example of a long run progression would look like: Week 1: 8km | Week 2: 9km Week 3: 10km | Week 4: Short, easy recovery run Week 5: 11km | Week 6: 12km Week 7: 13km

WHAT WE’RE DOING HERE

TO PUT IT ALL TOGETHER, AN AVERAGE WEEK WOULD LOOK LIKE:

MONDAY Swim + bike TUESDAY Run – speed session WEDNESDAY Long bike + swim THURSDAY Run – hills FRIDAY Swim SATURDAY Run – long SUNDAY Off

The key is to increase mileage conservatively each week by adhering to the 10% rule of progressive overload – never increase a variable by more than 10% each week. The longest run on the programme will be 25km, which should take four blocks of four weeks – a 16-week cycle. If you followed the programme properly and took your rest days, this 25km run should feel as easy as the 8km did when you first started.

Balanced with intensity The week will also include two intense run sessions – one hill and one speed session. We include a day between each of these hard sessions to ensure proper recovery.

The swim days are easier on the body, which makes them great for active recovery between hard runs or rides. Cycling is similar, as it’s a lowimpact activity. You can, therefore, use swimming and cycling, to a lesser extent, for easier days. LF Endurance 115

HEALTH

MIND OVER MATTER

PARTICIPANTS IN A STUDY WHO WERE TOLD THAT THEIR GENETIC PROFILE MADE THEM BETTER AT PHYSICAL FITNESS, IMPROVED THEIR PERFORMANCE ON A TREADMILL TEST, REGARDLESS OF WHETHER OR NOT THEY ACTUALLY HAD THE RELEVANT GENES. THIS RESEARCH AFFIRMS THAT YOUR ATTITUDE AND SELF-BELIEF MATTERS TO YOUR PERFORMANCE. *Study led by Stanford University psychologist Alia Crum

Mindfulness may be associated with fewer menopausal symptoms for women, according to a Mayo Clinic study recently published in Climacteric.

According to the findings, women with higher mindfulness scores experienced fewer menopausal symptoms. To improve mindfulness, download a meditation app like Headpsace, available on the App Store or Google Play.

MOTIVATION IS WHAT GETS YOU STARTED, HABIT IS WHAT KEEPS YOU GOING

LF

HE

LESS SLEEP = MORE WEIGHT

DISRUPTED SLEEP PATTERNS, A COMMON FEATURE OF MODERN LIVING, CAN PREDISPOSE A PERSON TO WEIGHT GAIN THROUGH A COMBINATION OF EFFECTS ON ENERGY METABOLISM, SUCH AS APPETITE AND RESPONSES TO FOOD AND EXERCISE. *Research presented at the European Congress of Endocrinology in Lisbon.

DID YOU KNOW?

Bananas can help improve your mood BANANAS CONTAIN VITAMIN B6, WHICH HELPS THE BRAIN PRODUCE THE MOOD STABILISER, SEROTONIN. SEROTONIN IMPACTS YOUR MOTOR SKILLS AND EMOTIONS.

EALTH in this section FEATURE

HEALTH

BODY

KINESIOLOGY

Nutrient deficiency...118

Supplements review ...122

Tendon health and joint support ...124

Rehab and injury prevention ...126

health

FILL THE GAP MODERN DAY NUTRITION DEFICIENCIES

118 Dis-Chem Living Fit

I

n today’s age of mass food production and convenience, our modern diets are often deficient in many of the important vitamins and minerals our bodies need to function optimally.

Even the fresh, whole foods we eat can be deficient in these vital micronutrients due to a number of factors. For instance, commercial farming depletes soil of minerals, which subsequently reduces the micronutrient content of our foods. This is largely due to overfarming and the overuse of pesticides.

Antonia De Luca, a raw food chef who owns the Leafy Greens raw and organic food cafe, explains that our soils have become so depleted that we now need to eat more to get the same degree of nutrients we did 100 years ago.

Similar issues arise with dairy and cattle farming, with meat today fattier and dairy products higher in oestrogens than in the past.

We also need to remember that when commercially-grown natural, living food is picked or slaughtered, it starts to degrade.

This continues while it’s being transported to stores, even if it was frozen.

“There is strong evidence to suggest that stages of ripeness, and food preservation, transportation, storage and preparation methods are major drivers of nutrient depletion in healthy foods,”

explains Christelle Bekker, National Technical Compliance Manager at Dis-Chem Pharmacies.

“Modern life also exposes us to more pollutants and stress, which makes the need for quality nutrition so much greater,” adds Antonia.

What’s more is that the cooking process also robs natural foods of many of their nutrients, with up to 80% of a food’s nutrient content lost when cooking at temperatures of 160°C and above.

Christelle says it is also important to remember that certain medicines can also deplete additional nutrients within the body.

the cooking process also robs natural foods of many of their nutrients, WITH UP TO 80% OF A FOOD’S NUTRIENT CONTENT LOST WHEN COOKING AT TEMPERATURES OF 160°C AND ABOVE.

NUTRIENT DEFICIENCY RIFE This is a problem because nutrients are essential for the proper functioning of the human body, including immune system function, and they also detoxify and repair our cells to protect us from chronic diseases.

Yet, the World Health Organisation estimates that more than two billion people around the world suffer from micronutrient deficiency. While global poverty levels contribute to this figure, modern diets that contain less natural foods and more overly processed, refined and convenience options have also created an overweight, unhealthy, nutritionally-deficient population, many of whom develop diseases such as cancer, diabetes, dementia and cardiovascular disease because of their ill-informed food choices.

The more common nutrient deficiencies that plague society today include a lack of vitamins A, B and D, folate, zinc, iron and iodine. A healthy diet should, therefore, comprise a predominance in nutrientrich natural foods, especially plants, which can deliver a broad spectrum of micronutrients. >>

Health 119

FINDING SOLUTIONS To compensate for this loss in nutritional value, we have two options: we can eat more natural and better quality foods, or we can augment our diets with well-formulated supplements, such as the various products found in the aisles of your local Dis-Chem store.

When applying this advice in the real-world context, a combined approach is often best because buying fresh foods every week isn’t always practical.

Bolstering your nutritional plan with natural, minimally processed foods, predominantly in the form of plants, is the best approach to improve your nutritional status.

And eating raw foods as often as possible is even better. On a gram-per-gram basis, the nutritional content of raw food may seem low from a macronutrient point of view, but the value lies in the minerals, vitamins and nutrients contained in fresh fruits and vegetables.

This ensures you can follow a diet that is low in calories but high in essential micronutrients. Eating raw food also provides important enzymes and phyto-chemicals, says Antonia. “Organic foods, for example, grown without pesticides and herbicides, can be up to 35% more nutritious than commerciallyavailable fresh food.”

If you can’t always eat organic, aim to intelligently combine the freshest foods you can to boost the nutrient content and the range of vitamins and minerals included in your meals.

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SUPERFOO

health

SUPERFOODS ADD QUALITY It’s also worth adding nutrient-dense superfoods to your diet. “We need to include superfoods like hemp seeds or goji berries in our diets because these foods have numerous benefits. Beyond a robust nutritional profile, they also have complete protein profiles which, when supplemented into our diets, deliver all the amino acids we need,” says Antonia.

Other important superfoods to consider, according to Antonia, include blue green algae, coconut oil, camu berry powder and baobab powder, to name a few. A number of these products in isolated and concentrated powder forms are available in Dis-Chem stores, which you can easily add to smoothies and shakes, or sprinkle over your morning oats.

“Organic foods, for example, grown without pesticides and herbicides, can be up to 35% more nutritious than commerciallyavailable fresh food.”

JUICE IT! Antonia also supplements her diet with juicing as this makes the nutrients in fresh organic food more bioavailable. “Juicing can help to make up for the shortfall in our daily nutrient intake, without the need to physically eat all the extra food required to achieve the same levels.”

She suggests juicing with wild flowers, many of which are classified as ‘weeds’, but are packed full of healthy nutrients.

“Plants like stinging nettles, dandelions, purslane and others are very nutrient dense as they haven’t been farmed and, therefore, grow in nutrient-rich soil. You can then add in things like aloe, a southern African superfood, that is great for combating ailments such as arthritis and acid build up.”

JUICING CAN HELP TO MAKE UP FOR THE SHORTFALL IN OUR DAILY NUTRIENT INTAKE

WHAT IT MEANS

bioavailable:

The proportion of a substance (micro- or macronutrient, drug or other substance) and the speed with which it passes through the digestive system and enters the bloodstream to have an active effect.

TOP UP YOUR HEALTHY NUTRITION But for all the reasons already mentioned, it’s important to still include well-formulated, comprehensive, commerciallyavailable supplements in your nutritional regimen.

“At Dis-Chem, we sincerely believe that supplements are designed to ‘top up’ our dietary intake of micronutrients, not necessarily replace natural, wholesome foods,” explains Christelle.

“Ensuring a good diet first, before adding supplements, is always the best approach. It is also one backed by the respected

Journal of the American Medical Association (JAMA). In June 2002, it made a landmark recommendation that all adults, not just athletes and highly active individuals, should take vitamin supplements in addition to eating a healthy diet.”

These should include, at the very least, a good multivitamin and mineral complex and highquality fish oils. This is also an intelligent adjunct to healthier eating habits because even the most knowledgeable people tend to underestimate the nutritional value of the foods they eat. This is why it makes sense to include supplements as part of a healthy, natural whole food diet.

The key to selecting the most beneficial supplements is to always buy from reputable brands so that you can be certain that you’re getting what’s on the label. LF

LF RECOMMENDS

Health Connection Moringa Powder 150g R 84.95

Lifestyle Food Coconut Oil Organic 1ltr R 144.95

Biogen Super Scoop 360g R 529.95

Nature’s Choice Goji Berries 250g R 99.95

Absolute Organix Omega 3:6:9 250ml R 146.95

Solal Multi Mineral 60 Tabs R 104.95

Robertsons Maca Powder 100g R 59.95

Health 121

Q&A

ASK THE PROS

Boost your immune system

What can I do to strengthen my immune system?

Joel via Facebook

A

s the saying goes, prevention is always better (and cheaper) than cure! A flu shot at your local Dis-Chem is a great first step, but it’s no guarantee that you’ll avoid a nasty winter bug.

Most infections come from direct contact with contaminated objects and surfaces, including hands, door handles, treadmills, weights and computer keyboards. The risk is highest in communal spaces like an office or gym.

After touching a germ-infested object, we generally touch our mouth or nose, which is when the germs that cause an infection enter our system. As such, the best defense for colds and flu is always a strong offensive approach that includes regular hand washing.

Conventional soap is sufficient, but handy hand wipes or some disinfectant gel is also a convenient option to keep with you.

You’ll find these in Dis-Chem, too! And don’t forget to wipe down handles before touching them – think weights, trolleys or shopping baskets – when you’re out and about.

122 Dis-Chem Living Fit

Other beneficial vegetables to include as part of an immune-boosting diet are garlic and onions for their natural anti-viral and anti-fungal properties, which boosts your ability to fight a range of viruses and bacteria.

Top up with supplements Fasttrack your immune response

Hand hygiene is crucial

Beyond the flu shot, other proactive steps to boost immunity include regular easy to moderate intensity exercise, and a healthful diet that is full of colourful natural fruit and veg to boost your vitamin and mineral intake, especially those foods rich in vitamin C such as butternut squash, tomatoes, broccoli, papaya, sweet potatoes, Brussels sprouts and bell peppers.

Scientists at the University of Southern California found that fasting for as little as three days was sufficient to regenerate a person’s entire immune system. The research suggested that starving the body kickstarted stem cells into producing new white blood cells – our body’s main infection fighters.

But you can’t eat fresh and organic every day – it’s just not practical. That means we often include poorer quality processed foods in our diets that offer fewer nutrients per serving. To counter this loss, you can supplement your diet with suitable products to further boost your flu prevention efforts.

Additional vitamin C, zinc and glutamine are ideal supplements to build a resilient immune system. Spirulina supplements also help to reduce oxidative stress and boost immunity.

And, believe it or not, a healthy gut and digestive system is also a key element in a strong immune system. As such, prebiotic and probiotic supplements and digestive enzymes are suitable and effective additions to your winter supplement plan, if you don’t already include them. LF

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APPROVED

TAME TENDON TROUBLE WITH COLLAGEN T

endon and ligament injuries are common occurrences for sportspeople and highly active individuals, especially among those who engage in high impact, intense or repetitive activities.

COLLAGEN IS THE STRUCTURAL PROTEIN IN CONNECTIVE TISSUES, CARTILAGES, BONES, NAILS, DERMA AND HAIR. Collagen is a hard, insoluble and fibrous protein that makes up one-third of the protein in the human body.

124 Dis-Chem Living Fit

While traumatic tendon injuries can occur from falls or direct impact, most stem from overuse. This happens because both training and racing cause microtrauma to our soft tissues – our muscles, tendons and ligaments.

It is only through adequate rest and recovery, including proper nutrition and intelligent supplementation, that these structures adapt during the repair process. When that happens, we’re left with connective tissues and muscles that are stronger and more resilient than before.

TENDON SUPPLEMENT STACK

Cumulative damage Get this balance wrong and the damage can rapidly accumulate, while outpacing your body’s ability to fully recover. This can have an even greater effect on tendons and ligaments because it is difficult for nutrients to reach these structures due to poor blood flow.

While tendons are made of a tough, fibrous substance called collagen, which is a robust form of tissue that can withstand significant force and tension, without adequate recovery and continued damage, these structures degrade and weaken over time.

If you pick up tendonitis (chronic inflammation), a low-grade tear or, worse, a rupture, recovery can take significantly longer than a similar muscle injury due to poor blood flow to the area. That’s why it pays to take a proactive approach to connective tissue health and injury prevention.

Collagen One approach is to increase your intake of the structural proteins that make up tendons, namely collagen.

Collagen also contains the amino acids proline and glycine, which are natural anti-inflammatories and powerful immune system boosters.

It can be difficult to get sufficient collagen from our diet because the main sources are animal bones, tendons and connective tissues, which few people cook with or eat.

Bone broths are an ideal options for those who want to improve their tendon health.

IF YOU’RE LOOKING FOR A LESS INTENSIVE OR INVOLVED COOKING PROCESS, POWDERED COLLAGEN SUPPLEMENTS OFFER AN IDEAL SOLUTION. Scientific evidence supports the use of supplemental collagen, among other compounds such as calcium, glucosamine sulphate, chondroitin sulphate and MSM, to help regenerate connective tissue like tendons and protect joints.

Hydrolysed collagen is often the most suitable product because its amino acid peptides are easily transported in the blood and absorbed to produce new, healthy tendons (and bone and skin tissue).

With an adequate supplemental supply, hydrolyzed collagen also accumulates in cartilage, where it stimulates natural production by cartilage cells called chondrocytes. This is beneficial because natural collagen production declines with age.

You can also add additional supplements to your regimen to boost natural collagen production, such as vitamin C and silica.

OVERUSE HAPPENS BECAUSE BOTH TRAINING AND RACING CAUSE MICROTRAUMA TO OUR SOFT TISSUES – OUR MUSCLES, TENDONS AND LIGAMENTS.

Additional ways to boost natural collagen production include eating more of these foods: TOMATOES

BERRIES

DARK LEAFY GREENS

CITRUS FRUITS

ROSEHIPS

EGGS

BROCCOLI

WILD FATTY FISH

PINEAPPLE

BANANAS

LF RECOMMENDS

Pro Collagen Capsules 90s R 179.95

Biogen Peptan Collagen 320g R 319.95

Solal Collagen Plus Skin Essentials tablets R 259.95

Youthful Living Collagen Pro R 389.95

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Health

DOES KINESIOLOGY TAPE HELP OR IS IT ALL BRIGHTCOLOURED HYPE?

I

F YOU’VE PARTICIPATED IN OR WATCHED A RACE OR EVENT RECENTLY, BE IT A CROSSFIT COMPETITION, CYCLE RACE, MARATHON OR TRIATHLON, YOU PROBABLY NOTICED THE BRIGHTLY COLOURED TAPE STRAPPED TO THE BODIES OF MANY AMATEUR AND SERIOUS ATHLETES.

While the bright colourways are a stroke of marketing genius, questions have been raised as to the benefit of kinesiology tape. Is it functional and why has it gained in popularity?

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THE CLAIMS

Broadly described as a type of thin, elastic, brightly coloured cotton tape with polymer elastic strands that can “stretch up to 130140% of its original length”, it is claimed that kinesiology tape can help prevent injuries (or limit the risk of further injury) and enhance performance.

The way it supposedly does this is by providing lightweight, external support to the musculoskeletal system – muscles, ligaments and tendons – without limiting range of motion (ROM) in the

MANY OF THOSE WHO USE IT SWEAR

BY IT, AND MANY HEALTH AND FITNESS PROFESSIONALS HAVE HAD GREAT SUCCESS WHEN IT’S USED FOR SPECIFIC APPLICATIONS.

way that traditional tape does.

The application on the skin also purportedly stimulates mechanoreceptors to improve proprioception (your control of your limbs and movement).

This can enhance ROM and movement efficiency even further.

The tape’s ability to stretch and ‘recoil’ creates a pulling force on the area of skin to which it was applied, which supposedly offers benefits such as postural and joint realignment to improve and support compromised biomechanics from injury or weakness.

REHAB & INJURY PREVENTION

This is the main reason why Carlo Longano, a functional biomechanics expert, podiatrist and founder of the Bio-Dynamics Institute in Cape Town, incorporates kinesiology tape into his practice.

“I use it purely as a rehab tool. If you apply it carefully the increased proprioceptive ‘feel’ helps to control ROM. This reduces the likelihood that the athlete will overdo it by overextending and overusing a ‘taped’ muscle. This also helps to reduce the compensatory movement patterns that tend to occur when someone exercises with an injury. This has been the most effective application of the tape in both my professional and personal experiences.”

SPACE TO FLOW

This stretching characteristic also means that blood flow isn’t restricted when the tape is applied. In fact, one of the main benefits of kinesiology tape and the main premise behind its development in 1979

by Japanese chiropractor Dr. Kenzo Kase, is its ability to increase blood flow and improve lymphatic drainage.

The correct Kinesio Taping Method, as coined by Dr. Kase, gently lifts the skin to enhance the small interstitial space between the muscle and various skin layers. This helps to reduce swelling in injured muscles by improving lymph drainage and promotes

healing by enhancing the delivery of vital nutrients to muscles and other tissues.

This is one of the main reasons why it has become a favourite choice with health and fitness professionals involved in injury prevention and rehabilitation.

These characteristics suggest it may also be beneficial to athletes who want to improve exercise metabolite removal to reduce the build-up that occurs during intense or prolonged training or racing, while also enhancing the delivery of vital energy and nutrients to fuel and repair their muscles as they work.

PUTTING A PIN IN PAIN RELIEF

While these claims certainly seem plausible, matters get murky when people suggest that kinesiology tape can reduce pain.

The theory behind this benefit states that the effects on swelling help to decrease the pressure imposed on the body’s paindetecting nociceptors in swollen areas.

However, a meta analysis of 10 research papers on kinesiology tape, which was published in the journal Sports Medicine in February 2012, found that the efficacy of this tape in pain relief was trivial given that no studies found clinically important results.

Regardless of that fact, pain relief, be it perceived or real, has real-world applications and benefits. Accordingly, there is a great deal of anecdotal evidence in the industry to support kinesiology tape’s use in this regard.

THE FOUR MAJOR FUNCTIONS OF KINESIO TAPING ACCORDING TO FOUNDER DR. KENZO KASE:

1. Removes congestion of body fluids - Improves blood and lymphatic circulation and reduces inflammation and excess chemical build-up in the tissue.

2. Activates the endogenous analgesic system – Helps to relieve pain.

3. Corrects joint problems - Improve ROM and adjust misalignment.

4. Supports the muscle - Improves the muscle’s ability to contract even when it’s weakened, reduces feelings of pain and fatigue, and protects the muscle from cramping, overextension and overcontraction.

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“The enhanced proprioception created when the tape activates skin receptors will improve ‘feel’ and increase awareness during movement.”

Sarah Lotter, Johannesburg-based biokineticist

STRAPPED FOR STRENGTH

Even if the pain relief is all in an athlete’s head, there are also other benefits to consider.

The evidence supporting kinesiology tape’s role in biomechanical support, for instance, is more substantial, even though it also far from conclusive.

For instance, sports scientists from the Department of Kinesiology at San Jose State University in California performed a study to determine the effects that kinesiology tape had on trunk extension, flexion and lateral flexion.

Researchers measured the ROM of 30 healthy subjects, both with and without the tape. The results led researchers to conclude that: “Kinesio tape applied over the lower trunk may increase active lower trunk flexion range of motion.” However, they also stated that “further investigation on the effects of kinesio tape is warranted”.

Despite findings like these, Sarah Lotter, a Johannesburgbased biokineticist and personal trainer, says she has never seen a paper that shows significant differences in pain management, improved stability, ROM or muscle recruitment.

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“Accordingly, those benefits are not the reason why I use the tape.

I apply it to connect movement patterns. I’ve found through anecdotal experience with my clients and the athletes within my training circles that the enhanced proprioception created when the tape activates skin receptors will improve ‘feel’ and increase awareness during movement.”

She believes that this has a direct benefit to the athlete, whether it’s aimed at restoring natural, healthy movement for injury prevention, ensuring a client is using a specific muscle in the way they should for injury rehabilitation, or offering the proprioceptive support needed for more efficient force production for enhanced performance.

“It all depends what you want to get out of it,” continues Lotter. “For me, it’s about acute awareness of movement, not the prevention of movement, as it certainly isn’t strong enough for any form of structural support, at least not yet.”

ALL IN THE APPLICATION With so much support from industry experts, you may be swayed to give it a try. But before you head off to buy a roll of tape or the pre-cut, ready-to-use variants, there is one final key element to consider.

Kinesiology tape’s ability to deliver on these claims and the way it affects the body is highly dependent on how it’s applied – the direction of pull, the shape, the tension and the location of the tape all play important roles in delivering the desired effect.

It is, therefore, essential that you read the application guide provided with the tape, or purchase it and have it applied by a health and fitness professional who has had the required training

TIME TO TAPE?

Faced with all of this evidence it seems the proof is in the ‘putting’. “Based on all the available evidence, both anecdotal and the growing body of scientific research, not to mention the widespread adoption by athletes at all levels, we think it’s fair to assume that kinesiology tape is not another fad. And with the investment companies are making into the research and development of this product category, the technology certainly has the potential to positively and directly affect performance, but only once the design enables the tape to work deeper.

So, whether you loathe it or live by it, expect to see this stuff around for a long time to come,” concludes Lotter.

LF

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