Dis-Chem Living Fit. July/August 2019

LIVING FIT TRUST YOUR BRAND?

IS WHAT’S ON THE LABEL IN THE TUB?

get moving!

SUMMER BODIES ARE BUILT IN WINTER

MAX MUSCLE IN 5 MOVES

FREE

TO DIS-CHEM BENEFIT MEMBERS

JULY/AUGUST 2019 Non-Benefit Members: R49.95 (VAT INCL) Scan your Benefit Card at till point for this issue free

www.dischem.co.za/livingfit

LIVE STRONG |

LIVE FIT

|

L I V E H E A LT H Y

L USN.CO.ZA USN SA @USNSA

UN LOCK ULTRA EXTREME SHREDDING + ENERGY YOUR ULTIMATE UNLOCKED

DCLF

34

EAT WELL ‘Better-for-you’ winter recipes

09 Welcome 10 The team

July/August

12 Store finder 16 News

LIVINGFIT

22 Events 26 Social 40 Tech trends

CONTENTS Lifestyle & Health

52

62

48 Q&A

34 Recipes

Boost your winter immunity

Winter warmer recipes

112

118 Supplements

38 Smoothies

Blend it your way

42 Transformation

Find your inspiration through their journey

ALL THE GEAR AND NO IDEA?

Vitamins & minerals for winter health

122 SMR benefits

Improve flexibility and enhance mobility

126 Q&A

110

We bust some winter myths

SMOOTHLY DOES IT!

Drink up!

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, Biogen ambassador.

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

52

22

5 MOVES FOR MAXIMUM MUSCLE

EVENTS Find your next race fix

68

52 5 moves for mass Master these moves to add more muscle!

TRAIN ANYWHERE, ANYTIME with this full-body band program

62 Q&A

Tips to remain consistent

42 28

FEATURE Lisa Raleigh

98 Q&A

Overtrained or just really fatigued?

100 Hobbo’s #Biogenjourney

From being the couch guy to Ironman finisher

64 Athlete profile

Dousie’s body makeover

106 Caffeine is in

How caffeine can boost your performance

76 Supplements Pre-workout review

80 CrossFit

The importance of finding the right coach

94 Nutrition

Train low, race high (carb!)

110 Coach’s tips

The triathlete’s beginner blueprint

112 Do you trust your supplements?

Benefits of the Informed Sport program

40 Fitness tech - form meets function

Your digital fitness companion

Scott MacIntosh

Wilna Appel

Claire Horner

Strength and conditioning specialist. Founder of The Yard Athletic.

Head Coach and Co-Owner of CrossFit PBM, USN-sponsored athlete.

Top elite triathlete and a coach at My Training Day.

PLANET FITNESS MEMBERS EARN AN ADDITIONAL 10% BACK IN DIS-CHEM BENEFIT POINTS WHEN PURCHASING ANY OF THESE GREAT BRANDS

% take10

BACK

*Exclusively available at Dis-Chem Pharmacies. T’s and C’s apply. Check dischem.co.za for more info

Your trusted sports nutrition partner

R

ESPONSIBLE RETAILING IS A POWERFUL TREND THAT IS GROWING GLOBALLY. Modern consumers increasingly demand products that are produced and sourced through ethical and sustainable means to ensure that people and the planet all benefit.

And it’s a philosophy to which Dis-Chem ascribes because ethical and responsible retailing builds trust, and trust breeds loyalty among our customers, many of whom are serious athletes.

As one of the leading sports supplement retailers in the local market, we understand the importance of sourcing the highest quality ingredients for our house brands, along with the best products from leading local and international brands for our discerning customers.

We have, therefore, worked hard to create a supply chain that consists of the best possible suppliers, experts and partners.

They all comply with the highest manufacturing and production standards and regulations to deliver products that athletes can rely on to enhance their performance, both legally and safely.

That also means we ensure what’s on the label is exactly what you’ll find in the bottle, tub or box. In fact, this is so important to us that we took the unprecedented step of selfregulating our sports supplements division as

part of a ground-breaking quality assurance program.

You can read more about this on page 112, but it effectively means that we promote consumer safety and protect our customers to the best of our ability against mislabelling, contamination and product spiking.

But it’s about more than just ethical ingredients and products. Ethical behaviour is also paramount.

That’s why we also ensure that Dis-Chem stores have well-trained and knowledgeable supplement experts who can advise customers about the most effective products to meet their objectives.

Developing and implementing an ethical and responsible retail strategy that leads the market in business best practice is how we add value, in addition to our competitive pricing and unrivalled product selection.

This combined approach ensures that you’ll always have the best products and advice at your disposal to achieve your goals with confidence. So rest assured that when you shop for supplements at your local Dis-Chem, whether they help you reach your goals in the gym or achieve a new personal best in your sport of choice, you can count on Dis-Chem to be your trusted nutrition partner.

Yours in health and performance,

Greg

Greg Hendrikz National Senior Buyer - Sports Nutrition

LIVING FIT dischem.co.za/livingfit 9

DCLF

LIVING

WE’LL GUIDE YOU THROUGH WINTER D

on’t let winter’s icy grip on your desire to exercise tighten. If the drop in temperature causes a dip in your motivation to get to the gym or head outside for a run or ride, rest assured that you’re not alone.

It’s normal to feel like hibernating when the mercury plummets because braving cold mornings or those dark early evenings to train consistently through winter requires serious commitment.

But if you’re serious about reaching your health, fitness or weight-loss goals, you’ll need to keep working. That’s why we’ve toiled tirelessly to produce our latest issue of Living Fit – it’s your ultimate winter health and fitness guide.

So don’t wait till spring to sculpt your ultimate physique, improve your fitness or transform your lifestyle. The best time to start is now!

Weathering winter workouts We’ve dedicated the pages of this issue to help you keep your training and nutrition on track through the cold winter months.

For those who are unwilling to brave a cold gym, we’ve got an effective band workout that you can do in the comfort and warmth of

your own home (page 68).

For those looking to fire up your metabolism, we highlight the five most effective compound lifts to maximise results on page 52.

Endure the cold Look no further than Hobbo’s inspirational story on page 100 for some extra winter motivation. He went from a 130kg couch potato to an Ironman 70.3 finisher in just nine months.

And if the idea of running down the red carpet to rapturous applause appeals to you, we asked one of SA’s best triathlon coaches to share her top tips to start you on your own journey (page 110).

You’ll also find helpful and practical guidelines on how to eat and supplement for success at any endurance event with our features on caffeine (page 106) and the train low, race high dietary approach (page 94).

Curb winter cravings Comfort eating is another problem we all battle with during winter, but we’ve got the solution.

Check out our diet-approved winter comfort food recipes on page 34 for satisfying meals that won’t destroy your daily calorie count!

We’ll also show you how to eat (page 48) and supplement (page 118) for immunity to stave off those nasty winter cold and flu bugs.

This issue has just about everything you need to emerge from winter better, fitter and healthier than ever before. All you’ll need to add is some commitment and consistency.

Happy reading!

Yours in fit living,

The Dis-Chem Living Fit team

tdischem_livefit idischem_livingfit fdischem_livingfit 10 Dis-Chem Living Fit

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, Daniella Mosca 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.

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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

NEW IN STORE

GET 10% BACK IN POINTS

Planet Fitness members get bigger benefits

Loyal Dis-Chem customers who have a Planet Fitness gym membership can now earn an additional 10% back in Dis-Chem Benefit points when purchasing products from leading local supplement brands, including USN, Supashape, SSN, Evox and Biogen. Customers who are already Planet Fitness and Dis-Chem Loyalty Benefit members can simply swipe their Benefit card and earn the additional 10%. If you’re a Planet Fitness member but haven’t yet signed up as a Dis-Chem Benefit member, then simply sign up for your card in store or via the Dis-Chem app and start shopping.

You can get your favourite supplements online or collect your card and shop in store.

For more information, visit www.dischem.co.za.

16 Dis-Chem Living Fit

BACK IN STORE

Biogen 5-HTP Neuro back on Dis-Chem shelves Don’t let the stresses of daily life stop you from being the best version of yourself. Following changes in scheduling, Biogen recently announced that its 5-HTP product is back in the range and is no longer exclusively available over the counter. You can find your trusted stress reliever in the vitamins sections of Dis-Chem Pharmacies nationwide, or purchase it online. 5-HTP is a precursor to the neurotransmitter serotonin. 5-HTP works in the brain and central nervous system by increasing the production of serotonin, which can improve mood, sleep, appetite and body temperature. Speak to a Dis-Chem pharmacist about the use and benefits of 5-HTP, and consult your doctor, psychologist or other medical professional before using 5-HTP or any other stress-related medication.

Biogen 5-HTP is available online or at Dis-Chem Pharmacies nationwide.

NEW IN STORE

Fully Dosed Pure Whey

new!

Fully Dosed Pure Whey is a rapidlyabsorbed whey protein concentrate supplement. It is naturally rich in glutamine and BCAAs and offers a complete source of essential and non-essential amino acids to assist with muscle preservation and support posttraining recovery. The instantised powder makes it easy to mix and consume. Available in Vanilla Malt, Choc Caramel and a Vanilla Choc variety pack from selected Dis-Chem stores.

Battle Bites Protein Bars Battle Bites are a high protein, low sugar, guilt-free triple layered indulgent chocolate snack. Each bite-sized piece is made in a family-run bakery in the UK. Battle Bites are a convenient way to consume additional protein throughout the day without adding unwanted sugar.

Battle Bites are not extruded through high-pressure machines like 99% of other bars on the market. Instead, a unique bake process is used that allows the manufacturer to achieve a softer no-chew texture that is deliciously indulgent. Battle Bites contain 20g of protein per bar (10g per bite-size piece) and less than 3g of sugar per bar. Available in Cookies & Cream, Birthday Cake, Caramel Pretzel and Choc Caramel flavours from selected Dis-Chems.

USN’s pre-workout range gets a reboot USN’S FORMIDABLE RANGE OF PRE-WORKOUT SUPPLEMENTS HAS BEEN UPGRADED WITH THE LAUNCH OF THE BRAND’S MORE POTENT XTS SERIES. The biggest improvement is the inclusion of Dynamine™, a patented stimulant that increases energy with no crash. The all-new USN XTS BLACK replaces B4 Bomb2. It’s the most advanced

REPLACES B4 BOMB2

REPLACES 3XT PUMP

explosive pre-workout in the range, as it contains the latest patented ingredients and no proprietary blends.

This breakthrough pre-workout delivers extreme pumps, supercharged energy and long-lasting stamina, power and strength. XTS PUMP N.O. replaces 3XT PUMP, and contains 75mg of Dynamine™ and amplifies cell volumisation for even greater

ON SHELF NEW PRODUCT RELEASES NOW IN STORE

THE REINVENTED & IMPROVED HYPERDRIVE XTS

pumps and bigger energy surges! And the reinvented and improved USN Hyperdrive XTS delivers 1000mg of GLYCERPUMP™ and 65.0mg Dynamine™, which make it more potent, delivering more energy with no crash, along with enhanced endurance and greater peak strength! Find the new pre-workout series at your nearest Dis-Chem store or online.

GET THE LASTEST NEWS UPDATES

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Biogen Digestive Enzymes are formulated to assist with the optimal digestion of proteins, fats, carbohydrates and fibre. All enzymes included are either from plant or fungal origin. Take 1 capsule at the beginning of every meal, or with foods that may produce unwanted intestinal symptoms. Also safe for children.

Coyne Healthcare CBD Oil (Cannabidiol) is cold pressed from non-GMO hemp seeds and does not contain additives or preservatives.

This product’s THC content complies with legally-permitted levels in South Africa. CBD Oil is often used to treat various common health issues, including anxiety, depression, acne and heart disease. It may also offer a natural form of pain relief.

Yokos yoghurts

Looking for a dairy-free yoghurt alternative? Try the great range of artisanal Yokos yoghurts now stocked at selected Dis-Chem stores. The Yokos almond or coconut cultured yoghurts are preservative free, sugar free, gluten free and contain no artificial additives, sweeteners, preservatives or fillers. They’re suitable for vegans and ‘Banters’. dischem.co.za/livingfit 17

LATEST PRODUCT RELEASES NOW AT DIS-CHEM PHARMACIES FutureLife Smart Foods Smart Oats FutureLife® Smart Oats® and Ancient Grains is the first and only scientificallyformulated blend of 5 whole grains, including steel cut oats and ancient grains, combined for their inherent goodness. Each grain is carefully prepared to retain its whole grain properties and variety of fibres, providing a wholesome source of protein and fibre. Together with 13 essential vitamins, 7 minerals and 19 amino acids, Smart Oats® and Ancient Grains is a delicious choice for the whole family.

Optimum Amino Energy ON’s Amino Energy delivers a unique combination of aminos and caffeine. Mix up Essential Amino Energy any time you want a refreshing fruit flavoured boost of energy and alertness. Contains 100mg of caffeine per serving from green tea and green coffee extracts, and 5g of free form amino acids. It is also sugar free and comes in a range of flavours, including Fruit Fusion Orange, Blueberry, Pineapple, Peach Cranberry, Watermelon and Straw Lime.

18 Dis-Chem Living Fit

new!

MySmart™ Way MySmart™ Way offers a range of products where the super nutritious goodness of superfoods have been condensed into convenient bars, powders, effervescent tablets and drops. The delicious MySmart™ Way superfoods range will help you plug the nutritional gaps that exist in the modernday diet to keep you healthy and functioning optimally. Sounds smart, right? It is! It’s optimal nutrition delivered the smart way, and it’s now available at selected Dis-Chem stores and online.

Youthful Living WheyRejuv This unique blend of whey protein, hydrolysed collagen, resveratrol and digestive enzymes is the ideal recovery drink. The combination of whey protein and collagen assists in the rejuvenation of skin, prevents muscle breakdown and wear and tear on joint cartilage. Available in Vanilla Soft Serve and Double Chocolate Delight flavours.

NEW IN STORE

Universal Animal Mass

ULTRA FILTRATED WHEY PROTEIN CONCENTRATE

Every serious lifter wants to grow bigger and stronger, one workout and one meal at a time. But all of the heavy lifting and clean eating in the world will only get you so far. To get truly huge, you need big calories – quality fuel, in massive quantities.

And that’s exactly what you get in every shaker of Animal Mass.

It’s the perfect combination of a protein blend (ultra filtrated whey protein concentrate, cross flow micro filtered whey protein isolate, hydrolysed whey protein, milk protein concentrate, micellar casein, instant egg albumin), quality carbs, healthy fats and a digestive enzyme blend in a convenient and easily processed form, designed specifically to take your gains to the next level.

COMING SOON

COMING SOON

Muscle Junkie Force Amino

Supashape Collagen Complete

Every Muscle Junkie needs a fully loaded intra-workout to fuel growth and maximise strength, power and performance.

Each serving of Force Amino is stacked with 8500mg of amino acids, including glycine and glutamine for muscle growth and cell volumisation, BCAAs for enhanced endurance and recovery, and taurine to boost mental focus and energy levels. Force Amino is loaded with 9g of fast-absorbing carbohydrates to aid amino acid transport and quickly refuel energy stores, allowing you to focus on what matters most – pushing your body to its limit!

USN PhedraCut Lipo X PhedraCut Lipo X Black is an extreme thermogenic weight loss and shredding aid.

Every capsule contains a unique formulation of premium hardcore ingredients, including 100mg of caffeine and 225mg of Sinetrol® Xpur, a premium licensed ingredient that accelerates fat metabolism. This product is designed to increase energy levels, speed up your metabolism and deliver a rapid thermogenic response.

Biogen Iron + Vitamin C effervescent Vitamin C is an important water-soluble vitamin that fulfils numerous roles in the body – it supports collagen formation, which is essential for healthy bones, cartilage, skin, teeth, gums and blood vessels, and it supports the immune system. It also helps the body absorb iron, an important mineral that is the main component of haemoglobin – the oxygen-carrying protein in red blood cells – and supports the action of numerous enzymes. Iron is also necessary for normal immune system function and neurological development in the foetus, and contributes to cognitive function, and reduces tiredness and fatigue. Biogen’s Iron + Vitamin C effervescent has been formulated to include safe and effective quantities of this important vitamin and mineral, and makes it easy and convenient to meet your daily requirements.

Introducing every girl’s new best friend, Supashape Collagen Complete! This all-in-one, naturally flavoured collagen supplement contains 10g of hydrolysed collagen, vitamin C, MSM, co-enzyme Q10 and glycine to enhance skin, hair and nail health. Collagen Complete is formulated to fight free radical damage that accelerates ageing, and may enhance immune and gastrointestinal health. This delicious daily supplement is sugar-free and is available in Citrus Crush and Pomegranate flavours.

Supashape Super Slimming Fibre Get the most out of your digestive health with new Super Slimming Fibre. This fibre and prebiotic formulation boosts gastrointestinal and immune health while aiding appetite control. Each serving contains a blend of fibres and prebiotics to enhance digestion, nutrient absorption and prebiotic support. It contains Fibersol™, a digestion-resistant fibre to promote detoxification in the body and boost nutrient absorption. Super Slimming Fibre is sugar-free and available in a natural Strawberry flavour and a plain, unflavoured variant to add to beverages or foods. dischem.co.za/livingfit 19

LATEST PRODUCT RELEASES NOW AT DIS-CHEM PHARMACIES NEW FROM NPL

NPL Cleanse & Detox

A strong woman looks a challenge dead in the eye and gives it a wink!

NPL Whey Slim

NEW IN STORE

Whey Slim is a great-tasting lowcarbohydrate, highprotein nutritional shake designed to satisfy your hunger, while providing the essential nutrition for any on-the-go individual.

This low-calorie meal alternative contains 23g of high-quality protein and is fortified with dietary fibre and digestive enzymes, as well as essential vitamins and minerals. In addition, Whey Slim has been formulated with added collagen to help promote healthy, vibrant skin and also contains L-carnitine to help facilitate fat metabolism and help individuals to achieve their ideal physique goals. Available in Birthday Cake, Vanilla Ice Cream and Malted Choc flavours.

Precisely formulated using a unique blend of natural, cuttingedge ingredients, this product is intended to promote a healthy digestive system and assist in eliminating toxins that may be harmful to the body. NPL’s Cleanse & Detox will leave you feeling revitalised and ready to start each day anew!

NPL Appetite Control The natural active ingredients contained in NPL’s Appetite Control help reduce cravings and suppress appetite, which may actively assist weight loss efforts.

It may also facilitate normal blood sugar levels, while promoting overall energy and vitality.

NPL Digestive Enzyme Contains all the essential enzymes necessary to assist with complete and efficient digestion and, therefore, aids nutrient absorption from ingested foods.

NPL’s digestive enzyme blend may help prevent bloating from certain food intolerances and promote overall gut health.

A better beverage bottle Keep your beverage cold for up to 24 hours and those winter warmer liquids hot for up to 12 hours in a double-walled, double-insulated, food-grade stainless steel Core Bottle. It is eco-friendly, reusable and BPA-free, offering a healthier and safer option to single-use bottles. While the bottle is highly resistant to rust and won’t create condensation on the outside, it is not suitable for dishwasher cleaning.

SSN Nitrobolic 100% Whey This all-inone anabolic supplement is stacked with the most effective and researched ingredients to enhance strength, power and lean muscle growth. Nitrobolic 100% Whey contains 26g of premium whey protein for quick absorption and muscle recovery.

No soy protein has been used in this formulation. The gH blend includes 200mg Tribul40™, 2g of glycine, and boron and zinc to enhance natural testosterone and GH production for increased strength and gains. A Strength Stack consisting of 2.5g creatine and 1g taurine has been included to accelerate power and stamina to help you make the most of every session. This breakthrough formulation contains no added sugar.

Primal Naked Whey

Primal Creatine Charge

Contains prebiotic and digestive enzymes to assist your body with better digestion and absorption of the key ingredients. Naked Whey has no sweeteners, sugars or flavourings added, making it the ideal option for adding protein to your favourite recipes.

Scientifically formulated with pure creatine monohydrate, dextrose monohydrate and alpha-lipoic acid to maximise creatine absorption in order to increase muscle size, strength and performance.

In addition, Creatine Charge is further fortified with L-glutamine, taurine and betaalanine to improve muscle protein synthesis, delay muscular fatigue and prevent protein breakdown.

COMING SOON - EXPECTED END JULY

new!

The new Biogen Well Range Biogen’s latest development in the sports and wellness space.

COMING SOON

Evox Amino Hydrate An isotonic hydrating amino supplement designed to increase endurance, stamina, hydration and recovery. This light, naturallyflavoured drink is ideal for use during any sport, workout or endurance event. Each serving contains glutamine to aid muscle recovery and reduce stiffness; glycine to prevent muscle breakdown; and taurine for enhanced focus and energy. Amino Hydrate is also packed with EAAs to encourage lean muscle growth, and optimal doses of electrolytes for adequate hydration and recovery. A vitamin C punch that delivers 100% of NRV is included to aid immune and antioxidant support.

Cleaner and more natural nutrition and vitamin solutions; bridging the gap between traditional sports supplements and natural food sources; using predominantly plant-based formulations. Closer to nature, so you can get closer to your best. Available in Dis-Chem Pharmacies this Winter.

Plant Based Protein

A new, enhanced version of the Biogen Vegan Pro, with improved flavours and formulations. Available in Chocolate, Vanilla, and a new Berry flavour.

Grass Fed Whey Protein

Derived from dairy cows that eat a 100% grass-fed diet. Milk from these cows is non-GMO, with no rBGH or rBST, and non-denatured. The resulting whey protein is soy free.

Grass-fed protein is used to build lean muscle and aid recovery.

Available in Vanilla and Rich Cocoa flavours

O-Vega3®

A vegan friendly omega-3 solution made using the trademarked ingredient Ahiflower oil, an all-natural and unrivalled source of omegas.

Nature’s Energy

An exciting natural pre-workout using ingredients closer to nature. Better performance and better allround health. dischem.co.za/livingfit 21

EVENTS

RUN RIDE SWIM LIFT

JULY/AUGUST

CAPE WINTER TRAIL SERIES®

SEE MORE EVENTS

COUNTRYWIDE EVENT SERIES ACTION!

NISSAN TRAILSEEKER MTB SERIES

This family-friendly event caters for all levels of skill and fitness. Riders can choose between 10km, 20km, 40km, 70km and 90km routes on offer. The addition of a trail run series on the Sunday gives families a great weekend out to enjoy the outdoors. #3 HEMEL & AARDE, WESTERN CAPE 6 July Valley of Hemel & Aarde area near Hermanus. #4 WELLINGTON 17 August Bosman Family Vineyards, WC. mtb.trailseekerseries.co.za

NISSAN TRAILSEEKER TRAIL RUN SERIES The Nissan Trailseeker Trail Run Series is the perfect Sunday outdoor experience everyone is looking for. A combination of short and long distances makes this the perfect event for the whole family. #3 HEMEL & AARDE, WESTERN CAPE

7 July Valley of Hemel & Aarde area near Hermanus. #4 WELLINGTON 18 August Bosman Family Vineyards, WC. trailrun.trailseekerseries.co.za

This is South Africa’s original short course trail running race series. Whether a novice trail runner, or an experienced campaigner at the top of your game, the Trail Series® is your ticket to trail running adventure and rejuvenating running!

Step into dynamic running on fun trails in wild and exciting places.

With well-marked long and short course routes at each event, there is something for everyone, from kids as young as six years to the grand masters. #1: PAUL CLUVER ESTATE

21 July Paul Cluver Wine Estate. #2: TYGERBERG NATURE RESERVE

28 July Foreshore, CT.

#3: TAAL MONUMENT & PAARL MOUNTAIN

4 August Stellenbosch farmlands and mountains.

#4: KOGELBERG BIOSPHERE RESERVE, KLEINMOND

10 August Coastal pathways, forests and mountain trails. www.trailseries.co.za

JULY/AUGUST

TOYOTA WARRIOR

Toyota Warrior is South Africa’s largest obstacle course race series. It incorporates trail running over three different race distances with various obstacles that vary in number and difficulty depending on the category entered.

A specially designed obstacle course for youngsters and a Warrior Kids Zone are available.

Participants looking for some extra high-speed excitement can enter the Reebok Sprint Race. #4: BLYTHEDALE COASTAL ESTATE, KWAZULU-NATAL

20 & 21 July

#5: MBOMBELA STADIUM, NELSPRUIT

24 August

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

14 - 16 JULY

IMANA WILD RIDE

This event takes place along one of the world’s most pristine and rural coastlines, with an abundance of fauna, flora, marine life and breathtaking scenery against a backdrop of Xora customs and traditions. The event starts at the Great Kei River and finishes four days and nearly 200km later at Umngazi River Bungalows. This is no ordinary mountain bike stage race – it’s an eco-adventure. www.imanawildride.co.za

28 JULY

THE MTN WALK THE TALK WITH 702

13 JULY

SALOMON BASTILLE DAY TRAIL RUN

23 - 28 JULY

NEDBANK TOUR DE TULI

This unique event caters to walkers of all fitness levels and abilities.

There’s a 25km walk for democracy, which winds through some of Joburg’s iconic landmarks; 15km and 8km walks that go through the leafy suburbs around Emmerentia, and a 5km walk ideal for families walking with kids, prams, gran and gramps, and even the family dog. There’s also the opportunity to give back, as a portion of the entry fees goes toward communities across the city as part of the Walk the Talk Legacy Project.

23–28 July Four days of sublime mountain bike riding and five nights under the stars as you ride your way across parts of Botswana, Zimbabwe and South Africa. The tour starts and finishes in South Africa’s Mapungubwe National Park, after heading into the Northern Tuli Game Reserve.

Riders will travel predominantly along ancient elephant trails, allowing participants the opportunity of experiencing wonderful scenery, cultural interaction and the opportunity of seeing wildlife.

walkthetalk.co.za

tourdetuli.com

A wilderness adventure for serious and prepared trail runners that starts and finishes at the Old Bells Lodge on the edge of the Berg River dam. The Franschhoek Mountains in July can be covered in snow, and the rivers are scenic yet cold. The Bastille Festival in the Main Street is a vibrant mix of good food and wine, to celebrate with after your run. energyevents.co.za

TAKEALOT JOCK CLASSIC

The Takealot Jock Classic is one of South Africa’s oldest road races and offers cyclists numerous race options. Held in Mpumalanga and passing through Nelspruit, White River and Sabie, the race covers 155km over three stages, which all take place on the same day.

This year, race organisers ASG Events have ensured riders have more choices with three race options on offer. Riders can complete all three stages, or the last two stages or just the final stage. The stages cover 48km, 45km and 62km respectively. www.thejock.co.za

13 JULY

THE MAGALIES CITRUS GRAVEL XPRESS

This multi-sport event includes various off-road bike races, including a cyclo-cross stage, trail runs and family fun at Van Gaalen’s Trails in Hartbeespoort. Each paid biking and trail run entry includes a meal, a Magalies L’monfizz and a medal at the finish.

The day will also provide entertainment for the entire family with live music, drinks, free kids’ activities and competitions and giveaways. www.cycleevents.co.za dischem.co.za/livingfit

23

EVENTS

9 - 11 AUGUST

RUN RIDE SWIM LIFT

THE BATTLE FINALS

Established in 2014, The Battle has become the best showcase of the fittest teams and individuals in Johannesburg. This three-day CrossFit event is a fun competition that allows individuals of all levels of fitness to take part. Athletes can look forward to a world class athlete’s pack, along with a memorable event that allows all athletes the opportunity to enjoy themselves and showcase their fitness. www.thebattle.co.za

9 - 11 AUGUST

9 AUGUST

GLACIER STORMS RIVER TRAVERSE

www.stormsrivertraverse.co.za

24 Dis-Chem Living Fit

TOTALSPORTS WOMEN’S RACE Image by www.zcmc.co.za - Zoon Cronje Glacier Stormsriver Traverse

The beautiful and untouched gem of the Garden Route will host riders on this threeday mountain bike stage ride. With tracks hugging the rugged coastline and views only seen on postcards, this ride is designed for the intermediate cyclist looking for an adventure without having to spend hours training every day. The daily distances range from 40-70km and will traverse the mountains, plantations and coastline adjacent to the Tsitsikamma Village Inn situated in the Storms River Valley.

For the first time since the event’s inception in 2001, all three of the Totalsports Women’s races will be hosted on one day – National Women’s Day – across all three major host cities, namely Johannesburg, Cape Town and Durban.

This fun-filled Women’s Day celebration encourages a healthy lifestyle and supports PinkDrive, an NPO committed to improving breast cancer awareness, education and providing free services to South Africa’s medically uninsured. This year’s event will emphasise the message that we are #StrongerTogether. www.totalsportswomensrace.com/

11 AUGUST

TINMAN RUN & TRI SERIES EVENT #3

This exciting, fastpaced run and triathlon event caters for athletes from all walks of life. The Durban leg of the series, which takes place at Suncoast Sundeck, offers a range of events, including a 10km beachfront run and the Mini, Sprint and Challenge triathlon events. www.bactive.com

18 AUGUST

HELDERBERG MOUNTAIN CHALLENGE 17 AUGUST

STANDARD BANK 5150 BELA BELA TRIATHLON Experience the ultimate African bushveld bash at the Standard Bank 5150 Bela Bela Triathlon at Forever Resort Warmbaths, in Bela Bela. The race consists of a 1.5km swim in the resort’s ski dam, a hilly 40km cycle leg and a flat 10km run through the resort. The bushveld resort setting makes the race a great triathlon weekend getaway and it is close enough for the large Gauteng triathlon community.

The Helderberg Mountain Challenge offers everything from forest, incredible fynbos, boulder hopping near the summit, narrow ridge line running, incredible views, tricky slopes and traverses below huge rock faces. Proceeds from the Helderberg Mountain Challenge go to the Friends of the Helderberg Nature Reserve. Choose from the 24km HMC, 15km HMC Lite and 11km HMC Run race options. www.mountainchallenge.co.za

BODYBUILDING & FITNESS EVENTS 13 JULY

BBSA BOKSBURG CLASSIC

Venue: Boksburg, Gauteng A qualifying event for the 2020 Arnold Classic Africa.

20 JULY

H&H BODYBUILDING & FITNESS CLASSIC

Venue: Kempton Park, Johannesburg This serves as a provincial selection event for the PCA South African Championships. www.pcasouthafrica.co.za

17 AUGUST

NUTRI-CON PCA SOUTH AFRICAN CHAMPIONSHIPS

eu.ironman.com

17 AUGUST

SALOMON MAGALIESBERG CHALLENGE

25 AUGUST

Venue: Kempton Park, Johannesburg

HOLLARD JUMA

A single-day trail run that consists of four distances – a 50km, 36km, 25km and 12km option. The restaurant and farm stall will keep your eating and drinks needs happily quenched.

Spend the whole day at Van Gaalen’s Cheese Farm, relaxing after your run on the verandah and huge lawns.

The Hollard JUMA is Jozi’s most exciting urban mountain biking adventure. It starts and ends at Marks Park Sports Club, Emmarentia and offers a 22km, a 54km and a 72km Punisher route option. The adventure will take riders over bridges and through green belts and man-made features like storm water drains and tunnels. Those who enter a Tribe of four or more people will get 20% off.

energyevents.co.za

www.joziadventure.co.za

www.pcasouthafrica.co.za

27 JULY

NELSON MANDELA BAY BODYBUILDING AND FITNESS CHAMPIONSHIP

Venue: Nelson Mandela Bay (Port Elizabeth) This serves as a provincial selection event for the PCA South African Championships. www.pcasouthafrica.co.za

24 AUGUST

IBFF FIRE & ICE Venue: Sandton Primary School, Johannesburg ibffafrica.co.za

31 AUGUST

IBFF KZN CLASSIC Venue: The Playhouse Theatre, Durban ibffafrica.co.za dischem.co.za/livingfit

25

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

LOCAL IS LEKKER What have you been up to?

WE ASKED

Your winter training currently: 82% MOSTLY INDOOR 18% BRAVING THE OUTDOORS

Imegan.mcluckie Success is a process, not an event.

Ilelanie_loots Your body hears everything your mind says. Stay positive.

Incum_fit So many conditions of happiness available, be happy with your moment now.

Iharbingerza The pain you feel today, will be the strength you feel tomorrow.

train anywhere, anytime PAGE 68

HUSTLE FOR THAT MUSCLE Local Instagrammers to follow Iandrew_hudson IFBB Pro and physique coach

26 Dis-Chem Living Fit

Ijacquesfagan Multiple IFBB Physique Champion

Ivegangymbro Vegan athlete and aspiring strong man

Ikksibiyawbffpro WBFF Pro Muscle Model & MBA Henley Business School

lifestyle ON COVER

W

hen fitness celebrity and entrepreneur Lisa Raleigh unexpectedly fell pregnant, she embraced the opportunity to prove to other women that regaining your body and your fitness after birth can be done with a healthy and balanced approach.

LIFE IN THE FIT LANE

THE POST

28 Dis-Chem Living Fit

DESPITE HER BEST EFFORTS, LISA GAINED A TOTAL OF 20KG DURING HER PREGNANCY.

Unexpected complication

“My gynaecologist was horrified! I was very skinny when I fell pregnant, though. Also, I wasn’t expecting to fall pregnant in the first place. So, in my opinion, I needed to gain around 5kg to be at the optimal weight to carry a healthy baby. This meant that ‘technically’, in my mind at least, I only gained around 15kg.”

GET HER FULL BODY WORKOUT GUIDE

In addition to her weight gain and a challenging pregnancy, Lisa also experienced unexpected complications at birth. “I was fine up until the 36-week mark, but was then diagnosed with preeclampsia (high protein content in my urine and high blood pressure) and had to have an emergency C-section.”

That came as a massive blow to Lisa because she was fully prepared for a natural birth. “I had read all the books, done the prenatal courses, had my birthing ball and playlist ready, and was emotionally invested in the process. Plus, I knew I had a strong, healthy body and I felt prepared for a natural birth, but, sadly, it didn’t turn out that way.”

Lisa went in for her C-section the next morning. Luckily her blood platelet levels had stabilised and the medical team could perform the procedure. “Low levels are linked to preeclampsia and doctors can’t operate when the platelet count is too low because patients run the risk of bleeding out on the table. My husband and I were so anxious at the

time. I was also traumatised after the birth because I wasn’t prepared for a C-section and the spinal block that came with it. I reacted badly to the anaesthetic and shivered for hours after the birth. It took a while for my body to recover and I cried for a good few weeks after my daughter was born.”

Back on track

This unplanned operation was also a setback to Lisa’s transformation plans as her recovery time was longer. “I started exercising at the six-week mark after I got the all-clear from my doctor, but it took a full year for me to lose the baby weight. I just couldn’t lose weight while I was breastfeeding as my body needed the energy to ensure I produced enough breastmilk.”

At six-weeks postpartum Lisa went on her first 5km run. “I took it very easy because I had a scare at four weeks. I was quite busy at home, working a little, cooking, breastfeeding and moving around a lot. Then, one morning I woke up in a lot of pain and couldn’t stand up properly. The doctor warned me to back off and just rest for a few days to reduce the risk of my internal stitches splitting.”

PREG BOD BOUNCING BACK FROM PREGNANCY WEIGHT GAIN

Lifestyle 29

lifestyle

Lisa followed her doctor’s advice and when she felt fine at the sixweeks mark, she eased back slowly into her exercise routine. “I started with slow runs and light weight training, following an upper and lower body split. I was careful performing moves like squats and I avoided too many chest exercises, as my breasts were still very tender.

I gradually increased the intensity of each exercise by around 10% each week to ensure I didn’t get injured. I also went to bodytec for electro muscle stimulation (EMS) sessions, which contracts muscles involuntarily. This helped a lot to build strength and activate my deep core muscles.”

Her challenges

Lisa found running to be quite painful and difficult because of the extra weight she was carrying, which is why she got more serious about rebounding. “Rebounding is one of the best postpartum exercises for new moms because it boosts your mood, increases blood circulation and helps the body heal from within. With each bounce, the internal organs and muscles contract, much like a Kegel exercise, so it helps to strengthen the core like no other exercise out there. It’s also great for stabilising the pelvic floor. And it’s safe!” Lisa says she also found rebounding easier on the joints and she didn’t suffer from stiff, aching muscles.

However, despite her proactive approach, Lisa found the first year after giving birth to be a massive physical and emotional challenge.

“I suffered from postnatal depression and anxiety and was sleep deprived and exhausted. It took some time to

get back on track with my diet and fitness regimen, but I realised that it was okay to take my time.”

30 Dis-Chem Living Fit

“So many moms put themselves under too much pressure to bounce back quickly after birth and it’s not necessary. The body has gone through a huge physical transformation and birthed a baby, so it takes time for everything to settle.”

The power of sleep

When Lisa’s daughter Bella was around six months old, they implemented sleep training with her.

While it proved to be an extremely challenging two weeks, Lisa says it was a real game changer! “Suddenly she was sleeping longer at night and no longer breastfed on demand as much. As a result I got more sleep and felt more rested.”

That’s when Lisa upped the ante with her training and found the energy and motivation needed to be stricter with her diet. “More sleep also meant that my hormones started to settle – my cortisol and adrenaline levels started to stabilise and my anxiety eased too.”

This helped her lose around 3kg, which wasn’t drastic but it was a good start. It was only after Bella was a year old and was weaned off breast milk that Lisa started to really see results. “I lost around 6kg in two months. This happened after I gained back control of my diet because I was no longer ravenous from the breastfeeding.”

From then on, Lisa got progressively fitter and stronger, and was rebounding more and more. “I also started my rebounding business at that time because I just couldn’t believe what the exercise modality had done for me and I wanted to share it with other moms.

In my opinion, rebounding was what totally transformed my body.”

her words

“The body has gone through a huge physical transformation and birthed a baby, so it takes time for everything to settle.”

Lessons learnt Based on her experience, Lisa has some advice for ladies who plan to fall or are already pregnant, to ensure a more enjoyable experience and quick recovery.

“If you’re trying to conceive, ensure that your mind and body are as healthy as possible. This means following a healthy diet after a gentle cleanse or detox to kickstart the process.”

“

CATCH HER ON INSTAGRAM

So many moms put themselves under too much pressure to bounce back quickly after birth and it’s not necessary.

She also advocates sticking to a moderate exercise regimen most days of the week. “Too much exercise like long distance running or intense HIIT workouts can wreak havoc with your hormones and raise cortisol levels, and it’s vital to keep your stress levels as low as possible.

That’s why it’s also important to avoid stimulants such as alcohol and caffeine.”

She also advises plenty of rest and adequate sleep. “If you have a demanding job, take regular mini breaks and don’t schedule too much

on weekends. It’s important that both you and your partner see your doctor or a fertility specialist to ensure that everything is 100% to conceive.”

Once you’re pregnant, Lisa suggests following your healthcare provider’s advice.

“Keep up with your pregnancy vitamins and supplements, especially folic acid, and modify your diet and exercise regimen to ensure a healthy pregnancy.”

If you can afford it, Lisa highly recommends investing in a personal trainer who specialises in pregnancy, or that you join a pregnancyfriendly programme such as Preggy Pilates or yoga.

“By doing so you can exercise safely throughout your pregnancy. This will help you to manage the first year with a new baby too.

You need to be strong and healthy to care for your little one!” LF

Lifestyle 31

LIFESTYLE DID YOU KNOW?

Dragon fruit seeds contain protein as well as omega 3 and 6 fatty acids.

2

large European studies published in the BMJ found positive associations between highly processed foods and the risk of cardiovascular disease and death.

LIFE

FOOD TASTES BETTER WHEN YOU EAT SITTING DOWN.

500

THAT WAS THE REVELATION FROM A UNIVERSITY OF SOUTH FLORIDA STUDY THAT FOUND EATING WHILE STANDING CAN ‘MUTE’ TASTE BUDS. THE FINDINGS WERE PUBLISHED IN THE JOURNAL OF CONSUMER RESEARCH.

the number of additional calories you’ll eat on average every day when following a diet comprised predominantly of highly processed foods.

ESTYLE *Research published in the journal Cell Metabolism.

NOTHING LOOKS AS GOOD AS BEING HEALTHY FEELS

in this section EAT WELL

BLEND IT

NUTRITION

Q&A

Winter warmer recipes...34

Smoothly does it...38

Plant-based protein...44

Boosting my immune system...48

LF

LIFESTYLE RECIPES

BETTER-FOR-YOU WINTER WARMER RECIPES

Choose healthier ingredients for those common winter comfort foods to beat the seasonal bulge

three top tips: one Choose seasonal produce such as squash, cabbage, broccoli and kale as these have more hearty flavours for winter.

When the mercury drops we tend to crave more comfort food –

when those cravings strike, making informed decisions with a few intelligent food swaps will ensure you don’t pack on the kilos.

With the right recipes on hand you can enjoy hearty meals packed full of bold flavours, with healthful nutrient-dense fresh produce (mainly veg) and satisfying proteins, without worrying about the weight gain.

34 Dis-Chem Living Fit

two Add raw veg to your winter meals as often as possible to benefit from more nutrients. three Bananas and oranges are satisfying and provide our bodies with the nutrients we need in the colder months.

ZUCCHINI PASTA WITH MEATBALLS

Quinoa

14g of protein per 100g*

Ingredients

1 onion, finely chopped 2 tbsp olive oil 2 cloves garlic, crushed 1 slice wholewheat bread ⅓ cup chicken stock 1 free-range egg, beaten 500g

ostrich mince Flour,

for coating 1 can tomatoes 2 tbsp tomato paste ½ cup chicken stock Handful

of Italian spices 2 cloves garlic Italian

parsley, chopped, to garnish 2 zucchinis, peeled 1 tbsp olive oil ¼ cup water Salt

and ground black pepper to taste

Chicken Breasts

31g of protein per 100g*

Spice it up!

Add some heat and flavour with spices such as ginger, cinnamon, cayenne, cumin, curry, allspice and cloves. Ginger can also be added to other dishes and makes a great addition to juices and smoothies.

Method Pre-heat the oven to 190°C. In a large saucepan over a low heat, gently soften the onion in the oil. Stir in the garlic.

Crumble the bread and soak it in the vegetable stock. Mash the bread together and set aside. Mix together the egg, onion and garlic, and mince. Season to taste. Make 10-12 golf ball-sized meatballs from the mixture. Lightly dust with flour. For the sauce, mix together the can of tomatoes, tomato paste, ½ cup chicken stock and Italian spices. Place the meatballs in an oiled baking pan, cover with the sauce and bake for 30 minutes or until just cooked and nicely coloured.

Cut the zucchini into thin slices using a vegetable peeler. Cut the zucchini slices into thinner strips to resemble spaghetti.

In a medium-sized pot over a medium heat, cook the zucchini in some olive oil for about a minute, then add the water and cook until the zucchini is soft (5 to 7 minutes).

Season with salt and pepper. Toss together with the meatballs and serve.

Lifestyle 35

LIFESTYLE RECIPES

Nutri Facts Cauliflower is an excellent source of vitamin C, vitamin K, folate, pantothenic acid and vitamin B6. It also contains choline, dietary fibre, omega-3 fatty acids, manganese, phosphorus and biotin.

LOW-CARB COTTAGE PIE Ingredients Filling:

500g

lean minced beef 2 medium onions, chopped 2 celery sticks, sliced 2 medium carrots, diced 400g

chopped tomatoes 2 tbsp tomato purée 500ml

beef stock 1tbsp

Worcestershire sauce 1 tsp dried mixed herbs 1 tbsp cold water Himalayan

rock salt Black

pepper

Cauli mash:

1 cauliflower, finely chopped 1 onion, sliced 1 garlic clove, smashed 1 tbsp olive oil Salt

and pepper ¼ cup vegetable stock

36 Dis-Chem Living Fit

Method Preheat the oven to 200°C. In a large saucepan, cook the mince, onions, celery and carrots for 10 minutes until slightly coloured. Stir in the tomatoes, tomato purée, beef stock, Worcestershire sauce and mixed herbs.

Bring the whole mixture to the boil, reduce the heat, cover and allow to simmer for 40 minutes (or until the meat is tender) making sure to stir occasionally.

Sauté onion and garlic in olive oil in a large pot over a medium heat until softened. Add the chopped cauliflower and vegetable stock. Cover the pot and allow to simmer for 5–10 minutes. Remove the pot from the heat and place the cauliflower mixture in the blender until smooth and creamy. In a large ovenproof dish, layer the mince evenly and then layer the cauliflower mash over it. Place in the oven and bake for a further 40 minutes or until the mash turns golden brown.

Did you know?

Chickpeas are high in protein and make an excellent replacement for meat in vegetarian and vegan diets.

CHICKPEA AND CARROT SOUP Ingredients

2 tsp olive oil 1 leek, chopped 500g

chopped carrots ½ cup orange juice 4 cups chicken stock 300g

chickpeas, undrained ½ tsp mixed spice 2 tsp chopped fresh tarragon, to serve

Method In a large saucepan over a medium heat, cook the leek and carrots until soft, stirring every 10 minutes. Add the orange juice, stock, chickpeas and mixed spices, bringing it to the boil. Reduce the heat to a simmer and allow to cook for 15 minutes.

Blend the soup until smooth and lump free.

Pour it back into the saucepan. Season with salt and pepper. Stir until heated through and serve. LF

Top Tip:

Ditch the processed carbs in the conventional dipping bread with a Banting-friendly alternative.

LF RECOMMENDS

“

A few intelligent food swaps will ensure you don’t pack on the kilos.

Health Connection Macadamia Bread Premix 300g R 75.95

Lifestyle Food Brown Bread Mix 320g R 44.95

Nu Me Low Carb Bread Mix 300g R 32.95

Available at Dis-Chem stores or from www.dischem.co.za.

Lifestyle 37

lifestyle

SMOOTHIES

SMOOTHLY DOES IT...

Spirulina is considered a superfood due to its many health benefits.

These include cancer prevention, the ability to detox the body of heavy metals, and its ability to lower blood pressure and reduce cholesterol, among others.

38 Dis-Chem Living Fit

1 CUP WATER 1 CUP RAW SPINACH AND/OR KALE, CHOPPED ½ SEASONAL FRUIT (ORANGE, PITTED AND PEELED) ½ TSP OF SPIRULINA POWDER 2 SCOOPS WHEY PROTEIN, VANILLA FLAVOUR 1 SCOOP GLUTAMINE 1 TSP GROUND CINNAMON 1 TSP GINGER POWDER MAKE IT:

Blend the water and leafy greens in a blender at high speed until smooth. Add in the fruit and blend again. Add remaining ingredients and blend until smooth.

Smoothies are a great way to pack in a concentrated dose of vital nutrients.

The trend to blend makes it easy to combine natural wholesome foods with concentrated superfoods like cinnamon, spirulina and ginger. It’s the perfect approach to give your immune system a boost the tasty way!

PROTEIN POWER UP: Up to 30g of protein per serving!

DID YOU KNOW: The main bioactive compound in ginger is gingerol, a powerful anti-inflammatory and antioxidant.

GREEN PROTEIN POWER-UP

Health Connection Spirulina Powder 250g R 149.95

Nature’s Choice Spirulina Powder 100g R 59.95

Marcus Rohrer Spirulina Powder 150g R 259.95

Curb that hunger! Create a thick, dense smoothie bowl with dairy, coconut or almond milks to leave you feeling satiated and satisfied. Another easy way to add bulk without calories is to use ice.

CACAO POWERHOUSE SMOOTHIE BOWL 1 CUP COCONUT MILK 1 TSP CACAO 2 SCOOPS WHEY PROTEIN POWDER, CHOCOLATE FLAVOUR 1 CUP BERRIES 1 CUP SPINACH 1 BANANA 1 TBSP ALMOND BUTTER 1 CUP ICE MAKE IT:

Combine all ingredients in a high speed blender. Blend until smooth. Spoon into serving bowl and garnish with banana, berries and chopped almonds.

NATURAL ALMOND BUTTER IS A BETTER ALTERNATIVE TO PEANUT BUTTERS BECAUSE IT IS A LOWER CARB OPTION.

Tony Ferguson Coconut Milk 400ml R 20.95

Robertsons Cacao 100g R 59.95

Lifestyle Food Almond Butter 350g R 159.95

TOP TIPS Don’t add sweetness with refined sugars, processed syrups and sweetened ingredients. The right natural ingredients can curb the most intense sweet-tooth craving without the hollow calories and unwanted added sugar. To avoid sugar spikes and possible weight gain, use lower GI fruits like berries and apples in your smoothies. Fruits like bananas, dates and pineapple are high in sugar and should be used sparingly. LF

Kara Coconut Milk Drink 250ml Kosher R 17.95

Lifestyle 39

DID YOU KNOW: continuous heart rate tracking can provide numerous insights into our state of health.

TECH TRENDS

SHOP FOR FITNESS TECH ONLINE

YOUR DIGITAL FITNESS COMPANION F

itness technology pervades almost every aspect of our modern digitallyconnected lives.

Whether you carry a smartphone, wear a smartwatch or own a fit-for-purpose activity tracker or sportswatch, you track some aspect of your health and fitness throughout the day.

40 Dis-Chem Living Fit

But the many wearable fitness and activity trackers currently available have become more than a simple means to record daily activity or ‘gamify’ exercise.

These devices and, more importantly, the data they collect, have the potential to deliver so much more value to our lives.

ACTIVITY TRACKER BENEFITS Cost effective method of tracking meaningful metrics.

Fuss-free tracking as technology automatically tracks activity.

Realtime feedback.

Keeps you motivated through reminders and showing your results, keeping you more active.

The global wearables market grew 31.4% during the fourth quarter of 2018, reaching a record 59.3 million units.

Moreover, year-end 2018 shipments totalled 172.2 million units, up 27.5% from the 135 million shipped in 2017. *according to the IDC

FORM MEETS FUNCTION

In this augmented world, where the human and the system meet, data reigns supreme.

It’s where the analytics tools and advanced algorithms interpret data to deliver meaningful, relevant and helpful insights, and this ability to seamlessly integrate fitness data into our daily lives offers significant opportunities to improve our health and fitness.

But without the device, this depth of feedback would be impossible. Thankfully, the leading manufacturers in this space like Garmin and Fitbit understand that modern consumers demand a balance between fashion, form and function, all at an affordable price.

There are many factors to consider before purchasing a device, from its on-screen interface, functionality and the way it looks, to its ability to connect to the web and the online or app interface used to review your data.

Thankfully, we’re spoilt for choice with a wide range of options available. All offer a combination of basic activity tracking,

HOT STUFF exercise, total active minutes, total steps, calories burnt and sleep patterns.

A more recent feature added to most activity trackers beyond entry-level options is continuous wrist-based heart rate monitoring. This is important because there is so much you can learn from tracking your heart rate, not only during exercise but throughout the day.

For instance, continuous heart rate tracking can provide numerous insights into our state of health, from our state of recovery and current fitness levels to general health and more accurate calorie expenditure data.

With this we can determine if we are getting sick or are perhaps overtraining by tracking our resting (or waking) heart rate over time, as examples. We can also determine how we are improving by tracking changes to our degree of heart rate variability – a key indicator of our current fitness level.

FITBIT CHARGE 3

Starting at R 3,099.00

FITBIT VERSA SPECIAL EDITION

R 4,199.00

FITBIT VERSA LITE

Starting at R 3,199.00

FITBIT CHARGE 3 SPECIAL EDITION

Starting at R 3,599.00

FITBIT IONIC SMARTWATCH

Starting at R 5,499.00

GARMIN VIVOACTIVE 3

EVERYDAY FUNCTIONALITY

And when paired to a smartphone via Bluetooth, many of these wearables can also share notifications, and sync wirelessly to their companion apps to seamlessly upload data.

That means, when you next open up the app or log in to the web portal, all your information is already there, displayed as user-friendly graphs, with valuable insights and feedback that you can apply immediately to take another step closer to your goals. LF

R 5,499.00

GARMIN FORERUNNER 35 R 2,999.00

GARMIN VIVOSPORT R 3,199.95

Available at selected Dis-Chem stores or online at www.dischem.co.za.

Lifestyle 41

lifestyle

MEET THE FIBO FITFORCE F

IBO Global Fitness Africa, presented

by Dis-Chem Pharmacies, is back in 2019, bigger and better than before.

The fitness festival takes place at the Ticketpro Dome in Johannesburg from 25 to 27 October 2019, and this year includes an additional element guaranteed to deliver added motivation and fitspiration.

42 Dis-Chem Living Fit

“We’re excited to introduce the FIBO FitForce this year, a team of fitness specialists who will dedicate their time and expertise to transform a carefully selected FIBO Dream Team,”

says Martin Hiller, GM for FIBO. FIBO will share their journey with visitors and through the media as we follow the ups, the downs, the tears, the cheers, the workouts and the nutritional plans they used to reach their goals.

The four members of the Dream Team and FIBO FitForce are Adrian Naidoo, Dorcas Dlamini, Bunny Majaja and Roy Oberholzer.

FIBO Global Fitness Africa, presented by Dis-Chem Pharmacies, is not just for the fit-xperienced, it’s also the perfect platform for aspirational consumers interested in crafting a healthier lifestyle.

Follow @FIBO_sa on Instagram, or @FIBOAFRICA on Facebook for regular updates.

For more info head over to www.fibosa.co.za

TRANSFORMATION ISN’T A FUTURE EVENT, IT’S A PRESENT DAY ACTIVITY

Trainer

Stephan du Toit

THE BRO Adrian Naidoo

THE RETIREE Roy Oberholzer

THE FABULOUS Bunny Majaja

Adrian Naidoo is an ad executive by day, Hot 91.9FM radio presenter on weekends and a bodybuilder by night.

He’s also vegan. Adrian teams up with clinical performance nutritionist and online prep coach Stephan du Toit, who will help take his body to the next level. Come to FIBO in October to see if there is, in actual fact, another level.

“We are focusing initially on full-body strength to develop the posterior and anterior chain while Adrian nurses a minor knee injury. We’re going to vary rep ranges and loads throughout his training program, with a specific focus on progressively loading as we work to ensure he gets stronger without getting injured. His goal is performance-oriented, more so than aesthetic, so we don’t have to train in a deficit, which is a bonus. He should, therefore, gain strength quite rapidly. Adrian and I are very excited to see what we can achieve together in the next few months. Thankfully, it’s not my first time working with a vegan athlete, so we have a clear path carved out for us.”

With the assistance of his partner Craig Brown, Stephan will set up Adrian’s training on their ‘CSBBodyfusion’ app in specific blocks, with de-load weeks to ensure he recovers and progresses as well as possible, while considering his lifestyle, work commitments, nutrition and goals.

Retiree Roy Oberholzer is absolute proof that you can be fit and healthy at 70, which is why he is a FIBO FitForce Silver Fit representative.

Roy will team up with Calorie Conscious founder and TTN Mrs SA Charity 2018, Candice Robbertze, who will help Roy prove that wellness doesn’t stop as you get older.

“Our aim is to improve Roy’s overall fitness and nutrition,” explains Candice. “He would like to lose a little weight but the main goal is for him to consume the best foods with the highest nutritional content for overall good health.”

HOT 91.9FM radio presenter Bunny Majaja already has a dreamy voice, and now it’s time for her to get started on the body of her dreams.

Bunny teams up with celebrity personal trainer and women empowerment enthusiast Mamo Maloka (you may recognise her as a past Big Brother personal trainer). Mamo will help Bunny on her weight loss and wellness journey through healthy eating and fitness.

Mamo says: “I am so looking forward to working with Bunny, we are going to mix things up a bit with both cardio and weight training.” Catch her official reveal at FIBO in October! LF

THE LADY Dorcas Dlamini Dorcas Dlamini is the market sales director at Marriott International in South Africa, which requires a full travel schedule with very little time at home. With this in mind, FIBO has paired this super successful lady with celebrity trainer Mika Stefano as her coach, powered by SWEAT 1000 Blubird Mall.

“With Dorcas’s busy schedule, I have designed a workout schedule that she can fit in when she is travelling,” explains Mika. Are you ready to see what this Sales Queen achieves in health and fitness at FIBO in October?

Change isn’t easy but it’s necessary for transformation

Lifestyle 43

lifestyle

GO GREEN

PLANT PROTEIN 44 Dis-Chem Living Fit

PLANT-BASED EATING HAS BECOME EXTREMELY POPULAR AMONG HEALTHCONSCIOUS CONSUMERS.

However you choose to incorporate it into your life, be it meat-free Mondays, the more involved flexitarian approach or going full-on vegetarian or vegan, the demand for plant-based products, ingredients, convenience foods and even restaurants is on the rise.

But many who choose to include more plants in their diet are concerned about meeting their daily protein requirements. This is especially pertinent for vegans, who exclude all forms of animal-derived food sources (vegetarians often include eggs, milk and other dairy products in their diet).

YOUR OPTIONS THE NEED FOR PROTEIN

Any physically active individual understands the importance of protein in their diet. Our bodies need an adequate supply of complete proteins to repair and develop muscle tissue. Proteins also play a vital role in many biological processes, including enzyme production and function, metabolism regulation, immune response, and cell development and function.

The main concern among those who limit or exclude animal proteins in their diet is that certain plant sources are incomplete because they lack some of the essential or conditionally essential amino acids required to create a complete protein profile.

KNOW YOUR TERMS...

A whole or complete protein is one that contains all nine essential amino acids in adequate proportions. All animal proteins have this complete amino acid profile, whereas only certain plant proteins are considered complete.

Of the 21 amino acids, nine are considered essential because they cannot be produced by the human body and, therefore, must be supplied through the diet. These are histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine.

While there are ample protein sources available to those who follow a plant-based diet, those

new!

Organic Life Plant Protein 400g

who predominantly eat plants need to know how to combine incomplete protein sources in complementary ways to create a complete amino acid profile.

Thankfully, we now have access to a broad and rapidly growing selection of plant protein supplements sold at Dis-Chem stores.

USN Blue Lab 100% Plant Protein 775g

PLANT PROTEIN SUPPLEMENTS NOT INFERIOR

Biogen Plant-based Protein 700g R 279.95

R 93.95

R 395.95

Nature’s Choice Rice Protein Powder 300g R 86.95

Fully Dosed Veg Protein 909g R 289.95

Phyto Pro Plant Protein 450g R 280.95

MySmart Veg Protein 700g R 299.95

Plant protein powders usually contain a combination of sources such as brown rice, hemp, soybean or pea protein to deliver a complete amino acid profile.

And any notion that these products are inferior to the gold standard in protein supplements, namely whey, is also being challenged following a number of interesting studies.

For instance, a study conducted on mixed martial arts (MMA) fighters

by Florida International University researchers found that athletes who supplemented with plantbased brown rice protein during training experienced statistically similar results to those who used animalbased whey protein.

When commenting on the Lifestyle 45

lifestyle

results of the six-week study, which were published in the Journal of the International Society of Sports Nutrition, lead author Dr Douglas Kalman stated: “Non-

the muscle mass, strength and bone density of 3,000 participants with varied dietary habits in the 17 to 72 age range from 2002 to 2005. Their findings, which were published in the American Journal of Clinical Nutrition, confirmed that a higher protein intake led to better overall musculoskeletal health, but that the source of dietary protein – plant or animal – was irrelevant.

dairy and non-meat proteins are often considered inferior to meat-based proteins. There’s now mounting evidence that not only in college-aged athletic MAKING PLANTindividuals, but in BASED EATING elite athletes such as MMA fighters, EASIER Whether your aim is the rice protein to simply reduce your works just as well consumption of animalfor helping a person derived protein, whether maintain body weight that’s for health, ethical or environmental reasons, and muscle mass or you want to completely as comparatively to eliminate this food source from your diet, plant protein whey. In addition, powders offer an easy and we tended to see convenient way to meet that body fat was most of your daily protein reduced in the rice requirements. protein group as well, Plant proteins also offer another beneficial protein option to those while muscle was who suffer from digestive issues maintained.” linked to dairy or other allergens A separate study conducted by researchers from the Hebrew Senior Life’s Institute for Aging Research and University of Massachusetts Lowell also showed that both plant-based protein and animal protein build muscle equally well.

The researchers observed 46 Dis-Chem Living Fit

or food sensitivities. Plant-based alternatives to dairy-derived whey, like brown rice protein for instance, are lactose-free and can offer an effective substitute to anyone concerned about the impact of commercial dairy farming practices. It’s also gluten-free, which means it’s less likely to cause inflammation.

THERE ARE A RANGE OF OTHER PLANT PROTEIN OPTIONS TO CONSIDER, EACH WITH THEIR OWN BENEFITS. THESE INCLUDE:

SOY PROTEIN

Soy protein, extracted from the soybean plant, is a complete protein and considered the most effective plant-derived source for building and maintaining muscle. It is also more bioavailable than egg white protein, and contains high amounts of the amino acids glutamine and arginine, which support immune function, digestive health and brain function. The digestion rate of soy protein also delivers an ‘intermediate’ release of amino acids, making it a popular inclusion in protein supplement blends (combined commonly with whey and casein) aimed at prolonging the amino acid ‘trickle’ effect. However, there are concerns over the health effects of soy, particularly genetically-modified sources.

Some studies suggest that the phytoestrogens contained in soy protein lead to both unwanted decreases in testosterone and increases in the female sex hormone oestrogen. However, there are other studies that contradict this stance. In fact, there are numerous other health benefits to consider when deciding on whether to include this protein in your diet. For instance, soy protein contains potassium, zinc, iron, vitamin-E, phosphorous and the full spectrum of B-complex vitamins.

MINIMUM RECOMMENDED DAILY PROTEIN INTAKE GUIDELINES ENDURANCE ATHLETE 1.2-1.6g/kg of lean bodyweight per day.

STRENGTH AND POWER ATHLETE 1.6-1.8g/kg of lean bodyweight per day.

PEA PROTEIN

BROWN RICE PROTEIN

This grain-derived protein contains all the essential amino acids, but it’s low in lysine, which means it’s not classified as a complete protein. A complete amino acid profile can be created by supplementing with complementary plantbased proteins, or by buying blended supplement products.

It is, however, rich in cystine and methioninem which are essential for the formation of other amino acids from the food we eat due to their sulphur content. This type of protein source also offers numerous additional health benefits as it is high in fibre, contains B vitamins and is free of gluten and lactose, which makes it an ideal choice for those with common food allergies.

Pea protein powder, derived from the yellow pea, is the most highly digestible of the plant proteins. This makes it an ideal alternative for anyone who suffers from digestive issues linked to dairy or soy. It is, however, an incomplete protein, which is why it is normally paired with one or more plant protein sources such as hemp or brown rice to deliver a complete amino acid profile.

As a plant-derived protein, this is obviously a suitable product for vegans or vegetarians.

HEMP PROTEIN

Hemp protein powder is derived from milled or powdered hemp seed, once the oil content has been removed. It is ideal for those looking for a vegan protein source that offers a complete amino acid profile. It is low in lysine and leucine and is, therefore, often paired with other plant proteins in commercial products. It is also a rich source of beneficial fibre and essential omega-3 fatty acids, and contains magnesium, iron and vitamin E.

BODYBUILDERS AND PHYSIQUECONSCIOUS INDIVIDUALS 1.8-2.0g/kg of lean bodyweight per day.

PUMPKIN SEED PROTEIN

Pumpkin seed protein powder is created from milled pumpkin seeds. It offers a complete amino acid profile and contains a wide variety of nutrients, including phosphorus, magnesium, manganese, zinc, iron, copper, vitamin K, plant sterols and omega-6 and 9 essential fatty acids. It is also free from common food allergens such as gluten and dairy.

MIXED PLANT PROTEINS

Typically sourced from a combination of the incomplete plant-derived protein powders already mentioned, and sprouts and beans such as quinoa, millet, buckwheat, garbanzo beans, lentils, bean sprouts and flaxseeds, a blended plantbased protein powder delivers a complete amino acid profile, in addition to a variety of vitamins, minerals, fatty acids and fibre.

Mesquite, a type of legume, is another excellent source of plant protein and is often included in these blends.

Lifestyle 47

Q&A

ASK THE PROS

will severely affect our immune system.

Excessive exercise also increases the release of cortisol. This stress hormone has been scientifically proven to weaken the immune system when levels remain elevated.

While it can keep you going in times of need, when your body is under constant stress, chronically high cortisol levels can lead to immunosuppression, among other effects.

How can I support my immune system in addition to my flu shot?

Kaylin via Facebook

W

hile a seasonal flu shot and a focus on supplements such as vitamin C, zinc and glutamine can bolster the immune system’s resilience, we often overlook a simple and straightforward, yet highly effective means of boosting our immune system.

A large body of scientific evidence suggests that paying attention to what and when you eat can dramatically improve your ability to ward off colds and flu. The reason is that your immune strength is dependent on an optimal intake of vitamins and minerals and other immune-boosting nutrients. However, these should primarily come from your diet, with supplements used to support or make up for any shortfalls.

Immunity among active individuals

This is a particularly important point for active individuals because strenuous exercise depletes energy stores and nutrient levels, which can weaken the immune system if we don’t replenish the body and support recovery with a healthful diet and adequate rest and sleep.

More importantly, exercising in excess or at high intensity while following a low-calorie diet or a nutritional plan that lacks sufficient fresh, natural foods, especially fruits and vegetables, 48 Dis-Chem Living Fit

A GOOD NUTRITION PLAN is a powerful weapon to ward off infections and illness.

Once your diet is ideally constructed to support immunity, active individuals can supplement with these nutrients to ensure there are no shortfalls.

Boost immunity with food

Nutritional experts agree that a proper diet can be a powerful weapon to ward off infections and illness. Likewise, a poor diet will increase our susceptibility to illness.

That’s because the essential nutrients we get from whole, natural, unadulterated foods are critical for the production and maintenance of the important immune cells that destroy infections from viruses or harmful bacteria.

Optimal nutrition also supports other vital systems essential to immune function, such as our vascular system, which is needed to transport these immune cells around the body.

Superfoods that boost immunity

There are also numerous nutrient-dense so-called ‘superfoods’ that are packed with antioxidants and other beneficial compounds that can also boost immunity and fight off colds and flu. The most important antioxidants for this purpose include beta-carotene and other carotenoids, and vitamins C and E, so look for foods that contain these vitamins and minerals.

Once your diet is ideally constructed to support immunity, active individuals can supplement with these nutrients to ensure there are no shortfalls, or plug any nutritional gaps or deficiencies that result from the increased physical demands placed on the body.

Additional superfood supplements that can further boost immunity include Spirulina, which reduces the amount of oxidative stress sustained during training and helps increase antioxidant activity within the body in the period immediately following a workout or race.

Answered by Vanessa De Ascencao, a nutritional consultant who holds a Master’s of Science in Nutrition (www.vdanutrition.com)

To ensure you get the most immune benefit from your diet, follow these flufighting food tips: 1 Load up on fresh fruit and veg. Go for colour and ensure every meal contains some fruit or veg.

2 Have a clove or two of garlic a day. It has natural antiviral and antibacterial properties.

3 Eat sufficient protein. Aim for lean, preferably organic meat, fish, game, quinoa, eggs and pulses, combined with grains, dairy or tofu.

4 Herbs and spices contain immune-supporting nutrients.

Experiment with turmeric, ginger, watercress and lemon juice.

5 Avoid sugar. It can suppress the immune system.

Eat more hot foods. Chili peppers, hot mustard, radishes, pepper, onions and garlic contain substances called mucolytics (similar to over-the-counter expectorant cough syrups) that liquefies the thick mucus that accumulates in the sinuses and breathing passages.

6

IDEAL SOURCES OF ZINC INCLUDE: Oysters, red meat, poultry, beans, nuts, seafood, whole grains, fortified cereals and dairy products, as well as the selenium found in Brazil nuts, tuna, beef, poultry.

Fortified breads and other grain products are also important substances in the fight against winter infections.

ADDITIONAL NUTRIENTDENSE FOODS THAT ARE RICH IN ANTIOXIDANTS INCLUDE: Prunes, apples, raisins, plums, red grapes, alfalfa sprouts, onions, eggplants and beans.

FOODS RICH IN VITAMIN C INCLUDE:

Berries, broccoli, Brussels sprouts, cantaloupes, cauliflower, grapefruit, honeydew, kale, kiwi, mangoes, nectarines, oranges, papaya, red, green or yellow peppers, snow peas, sweet potato, strawberries and tomatoes.

FOODS RICH IN VITAMIN E INCLUDE:

Broccoli, carrots, chard, mustard and turnip greens, mangoes, nuts, papaya, pumpkin, red peppers, spinach and sunflower seeds.

GOOD SOURCES OF BETACAROTENE AND OTHER CAROTENOIDS INCLUDE:

Apricots, asparagus, beets, broccoli, cantaloupe, carrots, corn, green peppers, kale, mangoes, turnips and collard greens, nectarines, peaches, pink grapefruit, pumpkin, squash, spinach, sweet potato, tangerines, tomatoes and watermelon.

Nutritional experts agree that a proper diet can be a powerful weapon to ward off infections and illness.

LF

LF RECOMMENDS

DIS-CHEM STOCKS A RANGE OF SUPPLEMENTS, INCLUDING: Marcus Rohrer Spirulina 180 tabs R 199.95

Lifestyle Foods Cayenne Pepper 170g R 23.95

Nature’s Choice Tumeric 100g R 21.95

Real Thing Veggie Superfoods 300g R 332.95

Health Connection Spirulina Powder 250g R 149.95

Lifestyle 49

GYM

DID YOU KNOW?

ACCORDING TO RESEARCHERS AT LINKOPING UNIVERSITY IN SWEDEN,

POSTMENOPAUSAL WOMEN CAN REDUCE HOT FLUSHES AND NIGHT SWEATS BY LIFTING WEIGHTS. THE STUDY’S EXERCISE GROUP EXPERIENCED JUST 4.4 EPISODES A DAY ON AVERAGE AFTER 15 WEEKS, COMPARED TO 7.5 AT THE START OF THE STUDY.

3

THE NUMBER OF MONTHS IT TOOK PARTICIPANTS WITH TYPE 2 DIABETES IN A UNIVERSITY OF OTAGO STUDY TO IMPROVE HEART FUNCTION BY FOLLOWING A HIGH INTENSITY INTERVAL TRAINING PROGRAM. THIS WAS ACHIEVED WITHOUT ANY CHANGE IN MEDICATIONS OR DIET.

DON’T STOP WHEN YOU’RE TIRED. STOP WHEN YOU’RE DONE

LF

5 TO 10 THAT’S THE IDEAL NUMBER OF SETS REQUIRED FOR EACH MUSCLE GROUP PER WEEK TO BUILD MUSCLE STRENGTH AND SIZE, ACCORDING TO A STUDY BY RESEARCHERS AT FEDERAL UNIVERSITY OF GOIÁS IN BRAZIL *These findings were presented at the ACSM’s annual meeting.

GYM in this section WORKOUT

Q&A

ATHLETE

WORKOUT

SKILL-UP

5 moves to build muscle mass...52

Remaining consistent...62

Firdous Asmodien...64

Full-body band complex ...68

Best workout split ...82

WORKOUT

5 MOVES FOR

MAXIMUM MUSCLE MASS PHOTOS: SEAN LEVITT MODEL: KHULEKANI SIBIYA

MUSCLE MASS IS FORGED IN THE GYM AND THE BEST EXERCISES TO ACHIEVE THIS GOAL ARE THE MAJOR COMPOUND LIFTS. COMPOUND MOVEMENTS, ALSO KNOWN AS MULTI-JOINT EXERCISES, WORK MULTIPLE MUSCLE GROUPS WITH EVERY REP, WHICH DELIVERS A COMPOUNDING EFFECT THAT RESULTS IN MASSIVE GAINS IN SIZE AND STRENGTH.

52 Dis-Chem Living Fit

WHY COMPOUNDS WORK THEIR MULTI-JOINT NATURE ENSURES THEY TARGET MULTIPLE MUSCLE GROUPS. HEAVY COMPOUND EXERCISES HELP TO STRENGTHEN THE MUSCLE’S SUPPORTING STRUCTURES, LIKE TENDONS, WHICH HELPS TO REDUCE THE RISK OF INJURY AND DEVELOPS A STRONGER, MORE COHESIVE MUSCULOSKELETAL SYSTEM.

COMPOUND LIFTS ENGAGE MORE STABILISER MUSCLES, WHICH DELIVERS QUICKER GAINS IN STRENGTH, SIZE AND IMPROVED MOVEMENT PATTERNS.

THEY STIMULATE AN OUTSIZED HORMONAL RESPONSE THAT PROMOTES GREATER GAINS IN MUSCLE MASS.

In The Gym 53

gym

EATING FOR MASS EATING FOR MASS CAN BE EXHAUSTING. Physically consuming the volume of food required to hit your daily calorie target is often the hardest part of a diet aimed at adding significant muscle mass.

But adding serious muscle mass is also about more than just shovelling meals and shakes down your throat.

Both quality and quantity matter. This

approach also ensures that you give your body all the nutrients it needs to fuel growth and recovery. To do this, it is best to eat a variety of nutrientdense foods that contain beneficial combinations of nutrients during your meals throughout the day. To help you make more educated food choices to gain more muscle mass, consider these daily dietary guidelines and supplement suggestions:

DO IT RIGHT DON’T SACRIFICE PROTEIN. At the end of the day, building muscle mass is about rebuilding muscle tissue, which requires adequate amounts of protein.

AVOID THE ‘DIRTY BULK’ BY EATING THE RIGHT TYPES OF CARBS.

Avoid processed carbs whenever possible and focus rather on eating a mix of complex and natural carbohydrates like rice, potatoes, vegetables, rolled oats and other healthy grains and seeds.

BOOST YOUR ENERGY INTAKE BY ADDING CALORIE-DENSE INGREDIENTS TO YOUR SHAKES, smoothies or meals with flax, pumpkin seed, hemp, macadamia or olive oils, or other healthy fat sources such as natural nut butters.

NOTE

DRINK MORE OF YOUR CALORIES. It’s easier to consume a well-formulated mass-builder shake or smoothie with added whey or plant protein than it is to eat consecutive solid food meals. Adding 2-3 shakes a day to your meal plan should boost your calorie and protein intake significantly.

Quantities, exact macronutrient ratios and serving sizes differ for individuals based on many factors, including your weight, metabolic rate and genetics. It is always best to consult with a qualified nutritional expert or experienced coach or personal trainer to get a personalised plan.

54 Dis-Chem Living Fit

The more muscle meal plan Breakfast

Mid-morning meal

Lunch

Option 1: 50g (uncooked

Option 1: 200g chicken

weight) oats or millet with 1 scoop whey protein and 15g raisins.

breast, 150g (cooked weight) basmati or brown rice and one fruit.

Option 1: 200g lean mince,

Option 2: 4 egg white and

Option 2: Sprouted grain

150g (cooked weight) wholewheat pasta with homemade or fresh made tomato pasta sauce (avoid the store-bought powders).

2 whole egg omelette with avo, peppers, mushrooms, red kidney beans and a handful of biltong.

(made from whole grains or legumes) or sourdough bread with spread of peanut butter or humus.

Mid-afternoon

Supper

Supplements

Option 1: Handful of

Option 1: 200g fish fillet

Pre-workout:

biltong and assorted unsalted nuts.

Option 2: Protein bar.

(salmon or line fish) with 150g (cooked weight) brown rice and a serving of green vegetables.

Option 2: 200g steak with 250g sweet potato and salad with 75g cottage cheese.

Option 2: Bean, lentil

and chickpea salad with cherry tomatoes, parsley, dill, lemon juice, celery and sliced onion.

Whey or BCAAs, with added creatine and a source of high molecular weight (HMW) carbohydrate such as Vitargo.

Post-workout shake:

Whey protein shake mixed with water, or another mass builder shake if you’re looking for serious mass.

Pre-bedtime shake:

Casein protein serving mixed with a bit of milk and a teaspoon of natural nut butter (almond or peanut butter) to make a pudding.

In The Gym 55

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MASSIVE GAINS IN SIZE AND STRENGTH THE ANABOLIC RESPONSE

KK’S TIPS TO MASSIVE MUSCLE TIP 1

HIT THE HEAVY COMPOUNDS, ESPECIALLY SQUATS, DEADLIFTS AND BENCH PRESSES. They work numerous muscles and create the biggest anabolic response.

TIP 2

FEED YOUR MUSCLES WITH THE FUEL THEY NEED TO GROW. Increase your daily calorie intake, focusing on nutrientdense whole foods whenever possible.

TIP 3

REST. The real growth happens between sessions when you feed your muscles with the right nutrition and give them the time needed to repair and rebuild.

KHULEKANI “KK” SIBIYA IS A WBFF PRO MUSCLE MODEL AND IS AN NPL BRAND AMBASSADOR AS PART OF THE #YELLOWARMY.

WITH MORE MUSCLE ACTIVATED DURING EVERY REP, COMPOUND EXERCISES CAUSE THE GREATEST AMOUNT OF MUSCLE TISSUE MICROTRAUMA. This stimulus initiates the natural anabolic response that rebuilds muscle fibres to make them bigger and stronger than before.

This response includes the release of important anabolic hormones such as testosterone, human growth hormone and insulin-like growth factor, at levels that generally exceed any other type of exercise.

Studies also show that compound lifts elevate levels of these anabolic hormones for 15-30 minutes after exercise to support the muscle repair and growth process.

And when you combine this natural exercise response with the right nutritional and supplement plan, and adequate rest, you have a recipe for serious muscle gains.

THE WORKOUT Muscle mass is forged in the gym and the best exercises to achieve this goal are the major compound lifts.

56 Dis-Chem Living Fit

DOWNLOAD THE WORKOUT COMPLETE 3-5 SETS PER EXERCISE. COMPLETE ALL 5 EXERCISES. HERE Perform 8-12 reps per set for the best gains in size.

MOVE 1: Deadlifts MOVE 2: Squats MOVE 3: Bench presses MOVE 4: Seated military presses MOVE 5: Bent-over barbell rows

MUSCLES TARGETED: GLUTES, UPPER AND LOWER LEGS, LOWER AND MIDDLE BACK.

MOVE 1

DEADLIFTS THE START: Place your feet flat on the floor beneath a loaded bar.

Drop your hips down and grasp the bar with an overhand or mixed grip.

Position your hands at shoulderwidth or slightly wider apart.

THE MOVE: Lift the bar by extending your knees and driving your hips upwards. Keep the bar close to your body throughout the lift. Pull your shoulders back at the top of the lift and hold for a count.

Return to the starting position by bending your knees and dropping your hips back. Keep your back straight and your knees pointed in the same direction as your feet throughout the entire movement.

DRIVE THROUGH YOUR HIPS

OVERHAND GRIP ON THE BAR

THE

WORKOUT

KEEP YOUR FEET FLAT

In The Gym 57

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A

B

MOVE 2

SQUATS

THE START: Position yourself under a racked bar, placed at shoulder height. Place the bar on the back of your shoulders and grasp the bar on either side with a wide grip. Stand upright to dismount the bar from the rack and take a step backwards. Position your feet shoulder-width apart and keep a slight bend in the knees.

THE MOVE: With a straight back and your head facing forward, bend at the knees while allowing your hips to drop down and back. Keep your knees pointed in the same direction as your feet as you descend downwards. When your knees and hips are fully bent, drive yourself upwards through your feet and heels as you extend your knees and hips until you reach the starting position.

MUSCLES TARGETED: UPPER LEGS (PREDOMINANTLY QUADRICEPS), GLUTES, CALVES, LOWER BACK AND CORE.

WITH MORE MUSCLE ACTIVATED DURING EVERY REP,

COMPOUND EXERCISES CAUSE THE GREATEST AMOUNT OF MUSCLE TISSUE MICRO-TRAUMA. THIS STIMULUS INITIATES THE NATURAL ANABOLIC RESPONSE THAT REBUILDS MUSCLE FIBRES TO MAKE THEM BIGGER AND STRONGER THAN BEFORE. 58 Dis-Chem Living Fit

MEDIUM WIDTH GRIP ON BAR

MOVE 3

BENCH PRESSES THE START: Lie on your back on a bench, under the racked bar. Keep your feet on the ground. Grasp the bar using a medium-width grip. Unrack the bar by straightening your arms and position it over your upper chest.

MUSCLES TARGETED: CHEST (PECTORALIS MAJOR), SHOULDERS (ANTERIOR DELTOID) AND ARMS.

THE MOVE: Lower the weight to your mid-chest in a controlled manner. Flare your elbows out at a 60-75o angle. Press the bar back up until your arms are fully extended.

KEEP ELBOWS BETWEEN 60-75O

KEEP YOUR FEET ON THE GROUND

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A

B

MOVE 4

SEATED MILITARY PRESSES

THE START: Sit on a shoulder press bench. Grasp the racked Olympic bar with a slightly wider than shoulder-width overhand grip.

Unrack the bar and position it near your upper chest.

THE MOVE: Press the bar up until your arms are extended overhead. Return the bar to your upper chest.

MUSCLES TARGETED: SHOULDERS (DELTOIDS), TRICEPS AND UPPER BACK.

REMEMBER TO take your post-workout shake. A

A SHOULDER-WIDTH OR UNDERHAND GRIP INCREASES LAT ACTIVATION. A WIDE OVERHAND GRIP INCORPORATES MULTIPLE MUSCLES IN YOUR BACK, WHILE SLIGHTLY EMPHASISING YOUR REAR DELTS AND UPPER MIDDLE BACK MUSCULATURE. 60 Dis-Chem Living Fit

GRIP VARIATIONS

whey protein shake mixed with water, or another mass builder shake if you’re looking for serious mass.

WIDE OVERHAND GRIP

CONTRACT YOUR UPPER BACK

HOLD BAR WITH UNDERHAND GRIP

MUSCLES TARGETED: MAJOR MUSCLES OF THE UPPER AND MIDDLE BACK, ARMS (PREDOMINANTLY BICEPS AND FOREARMS), LOWER BACK, HAMSTRINGS, GLUTES AND CORE.

BEND YOUR KNEES SLIGHTLY

MOVE 5

BENT-OVER BARBELL ROWS THE START: Bend your knees slightly and bend over the bar with your back straight. Grasp the bar with your chosen grip.

THE MOVE: Pull the bar to your upper waist, maintaining your back position as you do so – do not arch your lower back. Return the bar to the starting position, where your arms are extended and shoulders are stretched downward.

In The Gym 61

Q&A

ASK THE PROS Do you have any tips to remain consistent throughout winter?

Simone via Facebook

T

he shorter winter days, and cold mornings and early evenings, are certainly stern tests for our commitment and motivation levels, even for the most dedicated among us.

While it’s a completely natural response to the conditions, and there’s nothing wrong staying under the covers on a few of those really frigid mornings, there are certainly ways to boost your motivation levels.

Flex your mind muscle

The first way is to develop this ‘skill’, in a similar way to how you increase your strength or muscle size – by training it! You see, when you lack motivation – an intrinsic desire to do something or act – then you need willpower to get you out the door. And willpower is like a muscle. If you don’t flex it often enough, it weakens.

But that also means willpower can be strengthened and developed. You just need to know how to ignite the willpower that will get you to the gym when your motivation rebels against you.

“If you want to do something — anything — then you

just start with the simplest component of that task” Mark Manson

62 Dis-Chem Living Fit

6 WAYS TO STAY MOTIVATED

Don’t wait to act

Change your thoughts

1

The source of our motivation and resultant actions are, first and foremost, our thoughts.

So, when we change our thoughts by making the conscious decision to think positively, we can transform our actions.

Studies in psychology have found a direct link between a person’s emotions and their levels of willpower. People who try to tackle a task with a negative mindset, for example, are far more likely to quit before achieving their goal than those who started out with positive thoughts.

So think about the positive aspects of your impending workout, like how you’ll feel afterwards or how you’ll be one step closer to your goal, rather than any negatives.

And if all else fails, just do something.

When we skip a workout, most of us will notch this up to a lack of motivation, which results in inaction. However, this association between motivation and action is wrong. Most people mistakenly believe that motivation must precede action – that before you do something you must first feel motivated to do it.

In most cases, action actually precedes motivation. This happens because taking action, be it putting on your shoes or getting in the car to drive to gym, initiates motivation, which then gathers momentum. It then becomes easier to continue what you’ve started.

Best-selling self-help author and blogger Mark Manson advocates an approach he calls the ‘Do Something’ principle. In a blog post on his site markmanson. net he explains that this principle takes advantage of the fact that action is both the cause and the effect of motivation. His advice is: “If you want to do something — anything — then you just start with the simplest component of that task”.

Incentivise action Find your power song

Who isn’t lifted when listening to the perfect workout playlist?

Compiling a range of playlists to meet different moods and workout intensities with your favourite songs can make a gym session in the cold more appealing.

If you’re a fan of listening to podcasts or audio books, you can also reserve that pleasure for your hour in the gym. By bundling an activity you enjoy – the podcast – with one that you may lack the willpower to engage in – the workout – you’ll be more inclined to get to the gym.

23 Be prepared

Planning your workouts and packing your gym clothes ahead of time takes the most difficult part of working out, out of the equation – the physical act of getting to the gym. Once you’re there, the rest is easy. If you set out your clothes the night before for the next morning’s session, or pack a gym bag to go straight to gym after work (instead of going home first), you’ll be less likely to skip out on your session.

5

Being held accountable by someone other than yourself is a powerful way to boost your willpower. Telling someone about your winter training goals, or agreeing to some form of repercussion should you fail to achieve it, often serve as effective incentives or a commitment device.

Some of the other, more conventional, options include hiring a personal trainer, which will offer a monetary incentive to make the session. Training with a partner can also serve as a type of commitment device because failing to show up for a scheduled session will mean letting down and disappointing your friend.

Remember your ‘why’

46

Your ‘why’ – your reason why you train – is the core of your motivation. It’s what carries you through those difficult days or when your willpower seems fleeting. This purpose is what fills us with the energy and drive to persevere, so remind yourself why you started training in the first place because this will reignite your motivation to achieve your goal. LF

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“I desperately wanted to feel confident again, which is

why I decided to take a leap of faith and entered the USN 12 Week Body Makeover Challenge.

GET TO KNOW HER: Her weekly training split?

Legs and glutes 3 times per week; shoulders, arms, back 2 times per week. Abs every second day. Daily cardio. HIIT 2-3 times a week when I need to lean out or quickly drop some body fat for shoots, ads, movies or shows

Her average diet?

A high-protein diet with 6-7 smaller meals a day.

“The specifics of my diet will depend on whether I’m bulking or cutting for a show.”

FIRDOUS “DOUSIE” ASMODIEN BODY MAKEOVER CHALLENGE CHANGES MORE THAN JUST HER BODY 64 Dis-Chem Living Fit

How she prefers to cook when preparing healthy meals? Bulk meal prepping keeps her diet on track.

Cooking fresh daily, quick frying with olive oil or coconut oil, or steaming or baking is obviously best.

What or who inspires her? “I’m inspired daily by the underdog who is determined to succeed and brave enough to push through all the obstacles to chase their dreams!”

W

hether she’s drifting a car or competing on stage, Dousie is driven to constantly challenge herself.

Firdous “Dousie” Asmodien never had problems with her weight as a teenager, but as she got older, life threw a few curve balls her way.

“I suffer from severe endometriosis, a condition that causes severe pelvic pain, especially during the menstrual cycle,” she explains.

This condition meant that Dousie and her husband struggled for many years to conceive. “We went for fertility treatments, which we had to pay for because medical aid did not cover it, but I was unable to fall pregnant.”

When the results from her last

fertility treatment in March 2014 came back negative, she became depressed. “I started comfort eating daily and gained weight.

I lost sight of who I was and completely lost my spark.”

It was only when she saw a pic of herself on Facebook that she realised how bad her weight problem had become. “I was absolutely disgusted and totally shocked to realise how far I had let myself go! But that was my wake-up call,” she recalls.

Around the same time, Dousie came across a copy of Fitness Magazine while standing in the queue at the store. “There was an image of a strong, lean, happy, beautiful woman on cover. The cover lines on the magazine screamed out at me.”

Dousie picked it up and paged through it while she stood in line.

“A USN advert with the words “CHALLENGE YOURSELF” caught my attention. That spoke volumes to me. I bought the magazine and read it a few times.”

1. Never skip meals 2. Eat clean

Reduce salt and sugar intake, and exclude all bad carbs.

3. Eat six protein-rich meals a day 4. Have a cheat meal

Have a cheat meal once a week.

5. Drink lots of water

The transformation blueprint That’s when Dousie decided she was done with feeling sorry for herself. “I desperately wanted to feel confident again, which is why I decided to take a leap of faith and entered the USN 12 Week Body Makeover Challenge.”

She bought herself the USN Body Makeover starter pack in January 2015, entered online at www.usn.co.za and started the 12week challenge in February.

“I followed the USN training plan, exercising daily with weights and some cardio. I alternated muscle groups daily and increased the weights and the intensity or duration of cardio every two weeks to keep progressing.” She also

DOUSIE’S TOP DIET TIPS:

Have at least 4 litres of water a day.

stuck to the eating plan.

Dousie then decided to hire a personal trainer to assist with her transformation journey as she found it difficult to train herself.

However, even with Scott Styger’s professional help, it wasn’t easy to get going.

“The first two weeks were the toughest. Eating six meals a day and training daily was a shock to my system and I needed to get familiar with the supplements I was using.

However, after two weeks it got easier.”

She began to feel better after training, her motivation levels rose and as she continued to train consistently, the results followed.

IFIRDOUSASMODIEN

Next Page >>

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Finding support Dousie got additional support and encouragement from her husband, Noer, and her friends and work colleagues. She also made Facebook an integral component of her transformation plan, posting every day to share her experience with others.

“I was completely honest about what I experienced and couldn’t believe all the encouragement I received, which inspired and motivated me on a daily basis!”

By the end of her USN Body Makeover Challenge, Dousie dropped 13.3% body fat and had done enough to become a finalist.

Through the experience, Dousie learnt that she is physically, emotionally and psychologically stronger than she gave herself credit.

“I learnt that through hard work, discipline, consistency, having a good plan and through believing in myself, I can achieve anything I put my mind to. I learnt that my body will do whatever my mind tells it to do, so the key to success is my ability to control my mind and to stay positive.”

66 Dis-Chem Living Fit

THE NEXT CHALLENGE To ensure she kept making progress, Dousie’s personal trainer then suggested that she step onto the competitive physique stage to compete. represented South Africa on the “I got some posing lessons from international stage.

Caron Atkins and competed at the She was chosen to feature in IFBB WP Provincial Championships a large international USN in August 2015.”

DOUSIE’S campaign, and also completed She managed SUPPLEMENT her IFBB Judges course in 2018 to place third in and has since started judging at STACK: the Fitness Bikini IFBB competitions. division at her first And her new lifestyle has opened attempt, which ignited other doors, as she was also cast in a new passion in her. an international movie titled “The Dousie embraced Furnace”. “This year, I was featured the lifestyle and has USN in a local movie, “Muscle City”, Phedracut continued to make and also landed a part as stunt Lava X progress under the driver and stunt double in another guidance of coach international move, Universal Gordon Stevens Studio’s BulletProof 2, due to my and posing drifting exploits.” coach, In 2016, Dousie competed in her USN BCAA Michelene All9 Aminos first Drift-Khana competition at Adamo, DriftCity at the Grand Parade, Cape securing a Town. She was the only female, number of wins among 30 of South Africa’s top at provincial drifters and gymkhana athletes and and placed 14th. national USN Diet She has also broadened her Whey Isolean level, services in the health and fitness (for cutting) and industry by offering online meal and exercise plans to help clients reach their goals. “I also assist female competitors with posing lessons to prep them for the competitive USN Hardcore stage.”

Whey (for The whole experience gave her bulking) a new zest for life and a positive outlook. “I’m so humbled by all the people who have sent me messages of encouragement, who have asked me for advice, and who continue to USN XTS cheer me on every day. I have met Hyperdrive (when I need so many people because of this a boost before lifestyle and sport, and have built training) friendships and memories that I will treasure forever.” LF

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PHOTOS: SEAN LEVITT MODEL: LAURA DANIELZ

EXERCISE BANDS ARE COST EFFECTIVE, PORTABLE AND VERSATILE PIECES OF EQUIPMENT, which means you can take one with you wherever you go

“

WORKOUT

flexibility TRAIN

ANYWHERE, ANYTIME 68 Dis-Chem Living Fit

The trusted resistance band. Just about everyone who trains, no matter how strong or fit they are, has one at home or in their gym bag for its versatility.

This functional piece of exercise equipment is light and portable, which makes it ideal for an anytime, anywhere resistance training session at home, while travelling or to perform specific exercises for smaller muscle groups as part of your regular routine.

Bands are also used extensively for injury rehabilitation among all types of athletes, be it in physiotherapy rooms or biokineticist practices, or between treatment sessions to speed up recovery.

y

THE BAND BENEFITS Resistance bands, like the Sportmate exercise bands available at Dis-Chem stores and online at www.dischem. co.za, offer a different form of resistance than weights.

The constant tension requires muscle activation on the contraction (concentric) and the extension (eccentric) movement phases. And they don’t place the same stress on joints like dumbbells and kettlebells do.

They also come in various strengths, offering different degrees of resistance from ‘light’ to ‘heavy’. This ensures a broad application across activities and makes them ideal for inclusion in any holistic training program.

PERFECT FOR BEGINNERS A band is the ideal way to take the next step in your journey to fully-fledged weight training in the gym.

If you followed our beginner’s bodyweight program in our previous issue (you can download it for free from www.livingfit.co.za), then it’s time to take the next step with this full-body band workout.

MEET LAURA

Laura Danielz is one of South Africa’s most recognisable fitness professionals.

She hails from the small town of Klerksdorp, but has since established herself as a prolific fitfluencer. Laura is a model, a WBFF Diva Bikini Model Pro, a judge and an author of a cookbook series.

She has represented numerous local and international brands as an ambassador, including USN.

ilauradfit

YOUR FULL-BODY BAND CIRCUIT

Perform this workout at least three times a week, and keep active in other ways for the remainder of the week.

THE MOVES

THE STRUCTURE

1. Band thrusters 2. Bent-over rows 3. Band pull-aparts 4. Upright rows 5. Band good mornings 6. Tricep kickbacks 7. Reverse lunges with bicep curls 8. Woodchops 9. Monster walks

STEP 1: Complete 15-20 reps for each exercise.

STEP 2: Move immediately to the next exercise.

DOWNLOAD THE WORKOUT HERE

STEP 3: Work through the entire circuit before taking a break.

STEP 4: Repeat the circuit for a total of 3 rounds to complete the workout.

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DID YOU KNOW: • The risk of injury is minimal due to the type of stress imposed with resistance bands.

Move #1:

Band thrusters Stand on the band with one foot. Position your feet shoulder-width apart and hold each end of the band in each hand.

HOW TO: Raise both hands up to your shoulders, with your palms facing forward.

Squat down until your thighs are past parallel to the floor. Push yourself up by extending your hips and knees to return to the upright position. Press the band directly over your shoulders until your arms are extended above your head. Return your hands to your shoulders and repeat the movement sequence.

FORM TIP: Look straight ahead and keep your torso as upright as possible.

Move #2:

Bent-over row Stand on the band with one foot. Position your feet shoulder-width apart and hold each end of the band in each hand. Bend slightly at the knees and hinge forward at the waist, keeping your hips back.

HOW TO: Lower your hands to the outside of your knees. Keeping your elbows bent, pull the band up towards your upper rib cage, squeezing your shoulder blades together at the top of the movement. Repeat for the required reps.

FORM TIP: Drive your elbows back forcefully to activate your back muscles.

70 Dis-Chem Living Fit

ocus on your for

BENEFIT

DID YOU KNOW: Continuous tension develops more holistic strength and aids rehabilitation by recruiting more muscle fibres in every rep, without excessive load.

Move #3:

Band pullaparts Stand upright and hold the exercise band in front of you at around chest height. Position your hands shoulder-width apart with your arms extended.

HOW TO: Pull the band apart. Return your hands to the starting position under control and repeat for the required reps.

FORM TIP: Squeeze your shoulder blades together at the peak of the contraction.

In The Gym 71

Move #4:

Upright rows

nywhere, anytim

gym

Stand with one foot on the band positioned shoulder-width apart. Hold each end of the band in each hand in front of you, with your palms facing backwards just in front of your thighs.

HOW TO: Pull the band straight up the front of your body to shoulder level.

Slowly lower your hands back down to the starting position under control and repeat for the required reps.

FORM TIP: Lead with your elbows, which should be above your shoulders at the top of the movement.

Move #5:

Band good mornings Stand with both feet on the band positioned closer than shoulder-width apart and your toes pointing slightly inward. Create tension on the band, either by wrapping it around your hands or looping it around your neck.

HOW TO: Bend at the hips and lower your torso until nearly parallel to the floor and a stretch is felt in the hamstrings.

Engage your glutes, core and hamstrings as you extend back up to a standing position.

FORM TIP: Keep legs and back straight with your shoulder blades together.

72 Dis-Chem Living Fit

Move #6:

Tricep kickbacks Stand on the middle of the band with both feet. Hold each end of the band in either hand. Stand upright with a slight bend in your knees.

HOW TO: Flex your hips to tilt your torso forward at 45-60 degrees. Pull the band from the fully extended hanging position to your upper waist/lower chest.

With your elbows flexed, kick your hands back simultaneously to perform a tricep kickback. Repeat for the required reps.

FORM TIP: Keep your head and neck in a neutral position with your gaze cast down.

Move #7:

Reverse lunge with bicep curls

DID YOU KNOW: • Resistance bands can be used in a variety of exercises to target the entire body.

Place the centre of the band under one foot and hold the ends of the band in your hands on the same side, with your palms facing up.

HOW TO: Take a step back with the leg not on the band. Drop your knee down to just above floor level.

As you do so, curl your arms up. Extend your leading leg and hip to stand back up, bringing your trailing leg back to the starting position. Lower your hands as you do so. Repeat the movement for the required reps before swapping legs.

FORM TIP: Squeeze your shoulder blades together at the peak of the contraction.

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Move #8:

Woodchops Stand upright, placing one leg on top of the band at the midpoint. Holds the ends together in both hands, positioned out to the side and slightly down.

HOW TO: Pull the band up across your body while rotating your torso. Return to the starting position by lowering the band under control and twisting your torso back. Repeat the movement for the required reps, then swap sides and repeat.

FORM TIP: Track your hand movement with your eyes to ensure a fuller rotation and better postural alignment throughout the exercise.

Move #9:

Monster walks Tie the ends of the band together. Place the looped band around your ankles. Step your feet out to shoulder-width apart and maintain tension on the band.

HOW TO: Drop down into a semi-squat.

Maintain tension on the band as you step one foot forward and out to the side. Step the other foot forward and out to the other side. Continue walking forward with these big monster steps for half the reps. Walk backwards in the same manner to complete the remaining reps.

FORM TIP: Ensure that your knees do not cave in while you walk.

74 Dis-Chem Living Fit

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GYM

Harness the power of pre-workouts, the right way

76 Dis-Chem Living Fit

PREWORKOUT POWER

PRIMED FOR PERFORMANCE

FEEBLE, UNINSPIRED WORKOUTS AREN’T CONDUCIVE TO THE BEST GAINS. That’s why serious gym goers and athletes often rely on pre-workout supplements to deliver a boost before training to optimise their performance.

Whether you simply need a lift after a long day at the office, or require some added support to get through a gruelling workout, these products are specially formulated with a combination of effective functional ingredients that can increase energy, enhance exercise endurance and boost power output.

But you often get more than just a physical boost, as certain pre-workouts also

supply your mind with a blend of effective ingredients and other nutrients that increase focus and reduce the perception of fatigue.

The combined effect is the potential to lift more weight and the ability to keep knocking out rep after rep deep into your workout to achieve the results you’re after.

as citrulline malate that can also aid vasodilation.

By increasing the size of your body’s ‘plumbing’, more blood can flow to How do pre-workouts working muscles. This actually work? Most means a flood of nutrients pre-workouts work by can saturate muscle cells, increasing blood flow to which they then use to working muscles, which produce more energy, they achieve by dilating power and strength. blood vessels. This happens Dilated blood vessels when an amino acid – also help to more L-arginine – is converted into effectively remove the the vasodilator, nitric oxide exercise metabolites (N.O.). and by-products that Effective pre-workout working muscles generate supplements will often during intense exercise. contain L-arginine and/or its derivatives,

BY INCREASING This may improve such as THE SIZE OF endurance and L-arginine alpha- YOUR BODY’S recovery between ketoglutarate ‘PLUMBING’, sets, and pushes out (AAKG), as well as MORE BLOOD the point when your muscles fatigue. substances such CAN FLOW

ENERGY SURGE

TO WORKING MUSCLES.

In The Gym 77

GYM

BENEFICIAL BLENDS AS THE PRE-WORKOUT PRODUCT CATEGORY HAS MATURED, MANUFACTURERS HAVE DEVELOPED INNOVATIVE FORMULATIONS THAT OFFER ADDITIONAL BENEFITS. Substances such as the non-essential amino acid beta-alanine, along with creatine, have been added to boost strength and endurance, as examples.

Many of the effective products available today also contain other beneficial ingredients that do more than merely amplify workout performance. Many modern pre-workouts are also formulated to help limit muscle breakdown (catabolism), enhance tissue repair and aid recovery for muscle growth with added amino acids in the form of BCAAs or EAAs, and a source of highly bioavailable carbs.

Other ingredients that may be included in pre-workouts to help limit muscle breakdown during training and boost tissue repair and recovery after training include HMB and glutamine, while the inclusion of L-carnitine can also aid fat loss and increase energy production efficiency.

MOST PRODUCTS ARE BEST TAKEN 20-30 MINUTES PRIOR TO TRAINING 78 Dis-Chem Living Fit

Many pre-workout supplements also contain substances that enhance focus and concentration, like caffeine and other stimulants, which can deliver mental and psychological performance benefits.

Substances such as citrus aurantium and L-tyrosine can also help to improve mental focus and reduce the perception of fatigue during training.

WHAT TO CONSIDER There are clearly significant benefits to including a wellformulated pre-workout into your supplement regimen, but before you scoop that potent powder into your gym bottle, there are a few things to consider. you negatively if consumed, which is why it’s best to consult your doctor before consuming With so many brands available, any product that contains potent each with their own formulations ingredients. and proprietary blends, it’s hard This discovery process can also to compare like for like. That’s highlight potential double-dosing why you first need to read and or overlap with other supplements understand the supplement label. in your plan. For example, if you Go through the ingredient already use an intra-workout list and make sure that your supplement, added BCAAs in your chosen pre-workout delivers pre-workout may be excessive and against your specific goals.

Are you merely looking for a unnecessary. pick-me-up, or do you Similarly, if you’re using want the added strength a thermogenic fat burner and muscle-building (or already drink 3 or 4 compounds? Keep in mind cups of coffee a day), you that some products do could easily double-dose ARE YOU both. on potent stimulants MERELY It is also important to that can actually detract LOOKING FOR consider the specific from your performance A PICK-MEingredients in the context by overstimulating your UP, OR DO of your current health, nervous system. There YOU WANT especially if you have are also more severe THE ADDED any underlying medical consequences to STRENGTH conditions. It is vital that AND MUSCLE- consider, as this could you understand what BUILDING potentially lead to adrenal ingredients could impact COMPOUNDS? fatigue if you continue to NOT ALL PRE-WORKOUTS ARE CREATED EQUAL.

unwittingly overdose on these compounds.

If you’re a competitive athlete, it is also important to determine if a preworkout contains any banned substances. Some professional athletes have received bans from antidoping authorities after they unknowingly ingested compounds that are listed as banned on WADA’s anti-doping list, but were contained in commercially-available preworkout supplements.

While these products are completely legal, the performance benefit they provide is so great that their use in professional sport is banned to ensure no one gains an unfair advantage over their competitors. In this regard, look for the Informed Sport stamp of approval that confirms the product is compliant with WADA regulations.

PAGE 112 FOR MORE INFO

TIME YOUR INTAKE It’s clear that anyone who wants to benefit from vastly improved workout performances can increase mental alertness, boost physical energy levels, enhance strength and improve intra-workout recovery with a well formulated pre-workout supplement.

It’s always best to stick to label recommendations on dosing and timing, but most products are best taken 20-30 minutes prior to training for optimal results.

So drink up, power up and go demolish that session! LF

YOUR CHOICES:

Biogen Pre-burn Thermogenic Pre-workout 220g R 309.95

Primal

Pre-workout 510g R 349.95

BSN

N.O. Xplode Pre-workout Igniter 645g R 649.95

SSN

N.O. Rage Next Gen Pre-workout 420g R 379.95

Evox Pre-lit 220g

R 199.95

Fully Dosed Pre Rush Pre-Workout 375g R 359.95

UNIVERSAL

USN EPIK

R 499.95

R 499.95

Animal Fury 320g

Blue Blood 420g

NPL

N.O. Charge Pre-workout 420g R 389.95

Optimum

Gold Standard Pre-workout R 499.95

USN

Warrior

R 199.95

R 399.95

XTS Hyperdrive 210g

Rage 392g

In The Gym 79

gym

Coach’s corner Wilna Appel is the Head Coach and Co-Owner of CrossFit PBM, and a USN-sponsored athlete.

Why it’s bad coaching, not CrossFit, that’s bad for you.

I

f you’re looking for an effective way to increase your strength and fitness, or perhaps boost your sporting performance, you’ve probably considered CrossFit for the all benefits it offers.

However, you may be concerned by the stories of injuries and burnout that often accompany tall tales from the box (the common name for a CrossFit gym).

While there have been many cases where CrossFitters were injured or overtrained, rest assured that there are just as many incidents reported among runners. No activity is risk free, but it’s not necessarily the activity itself that’s potentially harmful. USN-sponsored athlete Wilna Appel is the head coach and co-owner of CrossFit PBM, and is also a CrossFit Games competitor.

If her vast experience in the CrossFit community has taught her anything, it’s that bad coaching, not CrossFit,

80 Dis-Chem Living Fit

is often the major cause of injury.

“Despite a great deal of controversy and some sensationalism, CrossFit itself is not dangerous or bad for you. If done correctly, under the supervision of a qualified and experienced coaching team, it will make you stronger and fitter than ever before,” says Appel.

CrossFit uses gymnastics, power lifting, Olympic weightlifting and athletics to achieve its desired goal of varied fitness, which is aimed at preparing any athlete for any

circumstance or challenge that life might throw at them.

“To understand the conditioning that CrossFit offers we need to look at the 10 principles of fitness as defined by CrossFit Inc. These include cardiovascular and respiratory endurance, speed, strength, power, stamina, agility, flexibility, balance, accuracy and coordination,”

explains Appel.

She elaborates that Olympic weightlifting is a great example of an exercise that trains all 10 fitness principles when used as part of a CrossFit workout of the day (WOD). “These movements are inherently dangerous if you don’t know how to perform them correctly, especially as heavy weights can easily hurt you and you often need to perform them in state of fatigue during a CrossFit WOD.” That’s why proper form and technique are vital.

“It’s the coach’s responsibility to ensure that the athlete moves correctly and is able to control the bar at all times. Bad coaching can easily lead to injuries and will impede an athlete’s ability to experience the great results that CrossFit can offer.”

The truth is that any movement performed with bad technique or form will result in injury, whether it’s executed in a CrossFit box or a normal gym.

“Just as a personal trainer or fitness instructor is responsible for the safety of their clients in a normal gym setting, a CrossFit coach is responsible for teaching every box member the basics,” adds Appel.

Client ramp-up is vital

Bad coaching can easily lead to injuries

By starting with the basics and not throwing new members into the mainstream WOD group session right away, a coach creates the building blocks for any and all future training.

“This groundwork also reduces injury risk when new members progress into the mainstream classes. It is also up to the coach to create a safe environment for box members by sticking to the principle of progressive overload once members have attained acceptable competence levels in the main lifts and movements.”

According to Appel, the fundamental exercises that all CrossFitters should be proficient at include the squat, front squat, overhead squat, deadlift, sumo deadlift, high pull, clean, shoulder press, push press and push jerk. While most of these exercises are complicated and technical movements, the benefits of doing them as part of a CrossFit program far outweigh the risks, she says.

Proper progression

At CrossFit PBM, clients first learn correct technique, applying aids where required, like rubber bands to assist with pull-ups.

Once this strength and technique foundation is developed, they then move on to the more technical movements. Sadly, not all CrossFit coaches take this approach, which taints the sport as a whole due to the injuries they cause.

“Also, if a coach hasn’t mastered the proper technique themselves they can’t identify bad movement patterns in their athletes, and if coaches aren’t able to properly convey or articulate a message or training cue, then athletes will learn the incorrect technique from the start, which is often difficult to correct later on. This can lead to chronic injuries and will detract from the CrossFit experience.”

Having said that, even with the best coaching CrossFitters must expect to feel some degree of next day stiffness or tenderness, cautions Appel.

“As CrossFit makes you move in ways you probably haven’t before, and the variable nature of the WODs means that your body can never acclimatise to the movement patterns and workout structure. It is, therefore, common and normal to experience next-day muscle soreness. In fact, this is why so many people keep coming back for more.” LF Gym 81

gym

TRAINING SPLITS WHAT TRAINING SPLIT DO YOU FOLLOW? IT’S A QUESTION YOU’LL HEAR A LOT IN GYMS AS EVERYONE HUNTS FOR THE PERFECT TRAINING PLAN. But is there one training structure that delivers superior results compared to all the others?

Well, that would depend on your goals, suggests science. Most gym-goers lift weights to improve their aesthetics, which is why they follow the split training routines that have been popularised by muscle-bound bodybuilders over the last few decades.

82 Dis-Chem Living Fit

1 2 Training Split Option #1:

TRAINING ONE MUSCLE GROUP PER DAY This traditional workout structure generally focuses on one muscle group per session, using multiple exercises to overload muscles with a combination of volume and intensity.

THIS WORKOUT SPLIT CAN FOLLOW A 7-DAY STRUCTURE THAT LOOKS SOMETHING LIKE THIS: Day Day Day Day Day Day Day

1: 2: 3: 4: 5: 6: 7:

Upper legs Chest Lower legs Shoulders Back Abs Arms

While there is no doubt that this approach works, not everyone is after the same results. We also respond differently to training volumes and intensities, and have different daily schedules, and work and family commitments that may limit how many times we can get to the gym to train.

Interestingly, there’s also research that suggests that other approaches, like a three day, full-body program, might be as effective as a split bodypart routine when it comes to developing more muscle.

Training Split Option #2:

THE FULL-BODY TRAINING SPLIT In one study published in the Journal of Strength and Conditioning Research, titled “Influence of Resistance Training Frequency on Muscular Adaptations in Well-Trained Men”, highly respected fitness and sports nutrition expert and researcher Brad Schoenfeld PhD and his colleagues investigated the effects of training muscle groups one day per week using a SPLIT ROUTINE, compared to training three days per week using a FULL-BODY ROUTINE. The researchers recruited 20 well-trained male university students and tested their strength on a variety of exercises. They also took various measurements. The participants were paired according to their baseline strength and randomly assigned to follow either the

SPLIT ROUTINE, where 2-3 muscle groups were trained per session, or the FULL-BODY ROUTINE, where one exercise was performed per muscle group during a session, with all muscle groups trained in each session.

The subjects were then tested again after the study using the same protocols.

Interestingly, the results showed that the FULL-BODY group experienced significantly greater increases in muscle thickness compared to the SPLIT ROUTINE group, which led the researchers to conclude that there is “a potentially superior hypertrophic (musclebuilding) benefit to higher weekly resistance training frequencies”. No significant differences were noted in maximal strength, though.

TRY THIS FULL-BODY ROUTINE FOR AN EFFECTIVE WORKOUT: 1.

2.

3.

4.

5.

6.

7.

8.

9.

Squats Lat pulldown Stiff-legged deadlifts Incline dumbbell presses Standing calf raises Lateral dumbbell raises Standing EZ bar curls Tricep pushdowns Sit-ups

Perform the workout 2-3 times a week, taking a full rest day or performing a cardio session in between. Perform 3 sets x 8–12 reps per exercise.

In The Gym 83

gym

DIGGING DEEPER As the researchers noted in set structure. This effectively their conclusion, targeting the meant that the athletes following same muscle 2-3 times a week the FULL-BODY routine trained on the FULL-BODY program, each body part three times per instead of once with the SPLIT week, while the SPLIT ROUTINE ROUTINE, delivered the kind trained each of muscle-building benefits body part you would normally associate 1.5 times per with a traditional bodybuilding week. approach.

At the end of Offering deeper insights into this the research, correlation, another study looked both groups at the effects of two equal-volume improved their training protocols on strength, strength, with FULL-BODY body composition and hormones no statistically GROUP in male rugby players. significant improved their In addition to playing one rugby variations. overall body game per week and participating However, composition in two rugby-specific training according to (greater sessions per week, the study the findings reductions in fat subjects also performed three published in mass and slight resistance training workouts a the journal week – either full-body routines or lean body mass) Biology of a split routine.

Sport in 2016, SPLIT ROUTINE Those players who followed a there were GROUP SPLIT ROUTINE followed a lowerimportant produced body, upper-body approach, while differences those on the FULL-BODY program increases in both in the body testosterone and composition performed all exercises at every cortisol. workout using the same rep and of the

WHAT THE RESEARCH REVEALS

If you’re looking for a definitive answer as to which is best to build a better body based on these findings, you’re not going to find a either-or answer here.

Both approaches work to improve strength and muscle size when total volume remains the same, but one just worked better under the study conditions.

Both routines can produce meaningful gains in strength and both improve body composition.

84 Dis-Chem Living Fit

two groups.

The FULL-BODY group experienced greater reductions in fat mass and a slighter greater (non-significant) gain in lean body mass. When these two variables are considered in the context of conditioning, the FULL-BODY group had improved their overall body composition more so than the split routine group.

In terms of the effects on their hormone levels, the researchers found that the SPLIT ROUTINE produced increases in both testosterone and cortisol, whereas the FULL-BODY routine produced no changes in testosterone, and actually reduced cortisol levels.

Next Page >>

gym

MAKING YOUR CHOICE

3

Training Split Option #3:

UPPER-LOWER BODY WORKOUT SPLIT But before you decide on your preferred approach, there is also another option to consider. An upper-lower body workout split is also an intelligent way to program your weight training, as it reduces the volume of work performed by individual muscles at each session, but enables you to train with greater frequency. Think of it as the middle ground between a full-body and split routine.

With this approach, you can target your upper and lower body up to three times a week, with enough time between sessions to ensure adequate recovery

and with a total training volume that delivers the desired results.

If programmed correctly, total weekly training volume per muscle group will remain the same, but the stimulus is vastly different to a traditional split routine.

This approach is also effective to boost workout intensity, as multiple compound movements that target different upper-body muscle groups can be included in the workout.

This boosts the metabolic effect of the workout to burn more calories, which delivers a beneficial conditioning effect.

A SUITABLE UPPER-BODY WORKOUT COULD FOLLOW THIS STRUCTURE: CHEST: Bench presses BACK: Low cable rows SHOULDERS: Seated dumbbell presses CHEST: Dumbbell flyes BACK: Bent-over barbell rows SHOULDERS: Cable high pulls BICEPS: Drag curls TRICEPS: Overhead barbell extension

86 Dis-Chem Living Fit

The question you need to ask is, will one approach continue to deliver better results over time? Probably not, which is why a combination of the three might be better.

Based on the findings, a full-body approach may serve you best when trying to improve body composition or for fat loss.

On the other hand, the tried-and-trusted split training approach will deliver long-term benefits to aesthetic-focused training plans due to the beneficial testosterone response.

Both approaches were equally effective at developing lean muscle mass.

This upper-lower split can then be incorporated periodically into either plan for added variety, as an active form of recovery or to fine-tune body composition.

It can also be used as a means to prioritise lagging muscle groups without losing conditioning in other areas of the body. LF

gym

A popular fitness meme shared by many over social media states:

IS THIS YOU?

EXERCISE ADDICTION W

hile exercise is a healthy pursuit and pushing your physical boundaries to achieve new personal bests is an admirable trait, problems arise when it becomes something else.

When taken to extremes, exercise can actually damage our health and our bodies, often leading to conditions like anaemia, arthritis, heart problems, hormonal dysfunction, muscle tears, tendon and ligament damage and stress fractures, to name just a few.

88 Dis-Chem Living Fit

“Obsessed is a word the lazy use to describe the dedicated!�

Commitment vs compulsion

Despite the potential risks, there are those who tread a fine line between commitment to exercise and sport and obsessive behaviour.

These people often feel a compulsion to exercise, and often go to extremes. The thought of taking a day off often results in serious anxiety.

In most cases, when the desire to become fit and healthy becomes an all-consuming obsession, we can generally start to frame this as exercise addiction.

This psychological state, which is also known as exercise dependence, compulsive exercise or obligatory exercise, is characterised by an obsessive engagement in any form of exercise, despite the potential for negative consequences.

The different guises of exercise addiction According to Renee Shearing, a Cape Town-based registered occupational therapist who specialises in dealing with and counselling addictions, eating disorders, stress and trauma, diagnosing a condition such as exercise addiction can be tricky because it is commonly associated with other psychological disorders.

There are, of course, those who chase the endorphin rush that comes from exercise, which is similar to that of some drug and alcohol addicts. The release of these neurotransmitters act on the nervous system to create a sense of pleasure.

When someone becomes addicted to this sensation they may develop an exercise dependency to feel good, which is termed primary exercise addiction, as the physical activity itself is the gratification.

TRAIN MUCH?

When crushing calories goes too far The other, more common form of exercise addiction is often classified as a secondary addiction because it occurs in conjunction with an eating disorder and is often used to control and manipulate weight.

“People who suffer from conditions such as exercise bulimia or anorexia athletica tend to use excessive exercise to mask their calorie-purging behaviour,” explains Shearing. “However, it is also a mental obsession, in the same context as that of an eating disorder.”

However, exercise addiction isn’t classified as a clinical condition by the American Psychiatric Association, which means that there are no specific diagnostic criteria to determine this condition outside of its association with an eating disorder.

“It is, therefore, well hidden and can fly under the radar for a long time, but it is hugely prevalent,” states Shearing.

Blurring the lines One of the major issues faced in determining if exercise habits border on the obsessive is the fact that society generally praises the commitment to training exhibited in these situations.

“Exercise is considered a healthy pursuit and is even used in the treatment of other addictions. In fact, most exercise addicts won’t see anything wrong with their behaviour,” she adds.

However, there is a fine line

“Exercise is considered a healthy pursuit and is even used in the treatment of other addictions. In fact, most exercise addicts won’t see anything wrong with their behaviour” between intense or competitivelevel training, and the damaging effects of compulsive exercise.

A maladaptive coping mechanism The other issue is that the relationship or dependency that someone has to exercise may serve as a coping or masking mechanism. This is commonly referred to as a behavioural addiction, on par with gambling, sex or video game addictions.

“People may exercise excessively because it offers them a distraction from their problems as they probably never developed other coping mechanisms. In these instances, the addiction is a subconscious avoidance tactic and this fact is often quite hidden to the person engaged in the addictive behaviour,” elaborates Shearing.

That’s because these people often aren’t aware what the behaviour is masking and it’s the reason why they tend to get defensive when the issue of excessive exercise is raised with them.

“They’ll tell you that exercise brings them enjoyment,” continues Shearing, “but it’s actually just a maladaptive coping mechanism – an unconscious avoidance of whatever is troubling them, be it stress, relationship issues, trauma or self loathing. This avoidance behaviour soon becomes a way of life for them, but it’s nothing more than a way to not deal with what is going on in their lives.”

Younger people at higher risk Shearing says this condition can be more common in younger people as they have yet to develop the innate cognitive ability to tolerate discomfort, emotional pain or emotional turmoil.

“Older people are generally more resilient and tend to have the capacity, skills and mechanisms needed to cope with modern life’s various stresses, which means they’re less likely to become addicted to exercise.”

But when younger people use avoidance tactics such as excessive exercise, it inhibits the natural development of the neural pathways that naturally develop over time as we are exposed to and learn to cope with stress.

“We need to be exposed to something first and learn to tolerate it before we can decide how to deal with it or how to act appropriately.

Sometimes this process never happens and we find other ways to cope, like with exercise. It effectively replaces the mental capacity needed to process and deal with issues, and the more life throws at them, the more they’ll need this crutch to cope with the stress.”

“The addiction is a subconscious avoidance tactic and this fact is often quite hidden to the person engaged in the addictive behaviour” In The Gym 89

gym

Identifying an addiction

RUN BABY RUN! Endorphins are chemicals produced naturally by the nervous system to cope with pain or stress.

They are often called “feel-good” chemicals.

Chasing the runner’s high This is different to an addict who constantly chases the rush of endorphins because they tend to build a tolerance to them and, therefore, needs more and more exercise to achieve the same ‘high’.

Shearing adds that humans have also been socialised out of the instinctive ways that other mammals deal with stress which, coincidently, is often through specific forms of physical activity. “However, without this ability, we become addicted to the behaviour that provides this release.”

Regardless of the underlying mechanism, though, the outcome of this addiction tends to be the same.

90 Dis-Chem Living Fit

So how can you determine if you’ve crossed over from being a dedicated and committed gym-goer or athlete to an obsessed exercise addict?

Common tell-tale signs associated with exercise addiction can include:

Withdrawal

from social and family commitments.

The

emergence of relationship issues due to time away from partners and family.

Overwhelming

guilt at missing even a single exercise session.

Obsessing

over workouts or the planning of training programs.

Downplaying

the time spent exercising and getting defensive when confronted about it.

Poor

productivity in other areas of life such as work and home.

Struggles

with depression, anxiety and neuroticism.

EXERCISE ADDICTION QUIZ Physical manifestations of exercise addiction include: Chronic

exhaustion.

Excessive

or extreme weight loss.

Regular

illness due to a suppressed immune system.

Poor

sleep quality.

Poor

general health.

Heart

arrhythmia.

Overuse

injuries.

Breaking the habit

The first step Shearing takes with clients who may be addicted to exercise is to get them to stop training for two weeks. “That’s not enough time to lose any significant strength or fitness, but it will tell you a great deal about your relationship with exercise. That’s because it’s unlikely that an exercise addict could make it even five days without going a little stir-crazy.”

Shearing requests that her clients use this time to examine how they feel and think in the absence of exercise. “Journalling is a great tool as it helps to identify trends in thoughts and emotions during this time, making it easier to determine if exercise is an all-consuming component in your life. Most importantly, though, we work on finding what a client’s motivation is for exercising.”

Taking back control of your behaviour “It’s only when you identify and acknowledge these factors and give yourself time to deal with them that you can generally start to manage or even stop the addictive behaviour,” continues Shearing.

This process requires brutal honesty, and self-control is then required to manage exercise addiction, in conjunction with the development of the coping mechanisms that were lacking in the first place.

Interestingly, Shearing says that a specialised form of physical activity known as Tension/Trauma Release Exercise (TRE®) can be used to help people cope with stress. It activates the inherent natural mechanism within our bodies that deals with stress, called a tremor mechanism, which works to down-regulate stress and release tension.

“Ultimately, you can’t keep doing things that stop you from feeling. And if exercise is the crutch you use to withdraw from life’s difficulties, then I strongly urge you to seek help by going to speak to a qualified psychologist for the sake of both your mental and physical health,” concludes Shearing. LF

Ask yourself the following questions. If you answer yes to most or all of them, then it may be beneficial to seek the help of a qualified professional.

Are your exercise habits causing issues in your life?

YES NO

Are you losing friends or experiencing relationship issues?

YES NO

Are people in your life complaining about the amount of exercise you do? YES NO Do you constantly need to keep increasing the amount of exercise you do to keep feeling good about yourself?

YES NO

Is exercise making you sick and weak instead of strong and healthy?

YES NO

Are you constantly exhausted?

YES NO

Is your productivity declining?

YES NO

Are you struggling to get enough sleep?

YES NO

Are you still exercising despite an injury?

YES NO

Do you often squeeze in extra training sessions whenever you can?

YES NO

Does your training take preference in the face of various other responsibilities?

YES NO

Are you attaching your selfworth to the outcomes of YES NO your exercise or training?

Do you base decisions on your ability to exercise, like where you choose to vacation?

YES NO

In The Gym 91

ENDURANCE

ENDU

OF THE 25,000 RUNNERS WHO ENTERED THE 2019 COMRADES MARATHON, ONLY

16,439 FINISHED (65.8%).

3,288

(13.1%) DID NOT QUALIFY, 2,642 (10.6%) DID NOT START AND 2,631 (10.5%) DID NOT FINISH.

Standard estimates suggest that 3-11% of male athletes and 15-35% of female athletes suffer from iron deficiency.

Your body needs iron to make haemoglobin, the oxygencarrying protein found in red blood cells.

RUN 42.2KM FOR YOUR HEALTH

RESEARCHERS FROM UNIVERSITY COLLEGE LONDON FOUND THAT TRAINING FOR AND COMPLETING A MARATHON FOR THE FIRST TIME “REVERSES” AGEING OF MAJOR BLOOD VESSELS. THE STUDY FOUND THAT OLDER AND SLOWER RUNNERS BENEFIT THE MOST. IF MAINTAINED, THIS TRANSLATES TO APPROXIMATELY 10% LOWER RISK OF STROKE OVER A LIFETIME.

RANCE

“HARD WORK BEATS TALENT WHEN TALENT DOESN’T WORK HARD.”

in this section NUTRITION

ASK THE PROS

FUEL UP

Train low, race high...94

Am I overtrained or fatigued?...98

Caffeine for performance...106

FEATURE

Informed Sport and what it means...112

LF

endurance

HY THIS DIETARY W APPROACH IS GAINING POPULARITY

AMONG SERIOUS ENDURANCE ATHLETES

TRAIN LOW

RACE HIGH 94 Dis-Chem Living Fit

EVERY ENDURANCE ATHLETE DREADS ‘HITTING THE WALL’, BUT ALMOST EVERYONE EXPERIENCES IT AT SOME POINT IN THEIR RACING CAREERS. The sensation can best be described as a loss of power to working muscles that leaves you feeling flat and drained.

Your leg (or arm) turnover will decrease dramatically as your power output plummets.

If you’re 70km into a 110km cycle race, or 42km into an ultra marathon when this happens you’ve got a long day ahead of you.

The problem Physiologically speaking, hitting the wall is the point when our bodies run out of readily available glucose for aerobic and/or anaerobic energy production during exercise.

This energy comes primarily from stored glycogen in the liver and muscle cells. The issue is that this energy source is limited as your body is only able to store a certain amount of glycogen – a typical untrained individual who eats an average diet stores about 380g of glycogen.

With the appropriate training and dietary manipulation tools, you can conceivably raise these reserves as high as 880g.

Running on reserve The point at which you hit the wall also varies depending on numerous other factors, such as your intensity, the duration of your activity, your pacing strategy, your body size and your muscle mass.

More specifically, if you don’t replace depleted glycogen stores during a training session or race, the point at which your glycogen ‘fuel tank’ hits empty will depend on the amount of time you spend near, at or above your aerobic threshold.

Moving beyond that point towards your anaerobic threshold will accelerate your glycogen depletion rate because it’s the only fuel source your body can utilise at that intensity.

It is also interesting to note

The solutions The obvious and most conventional answer to this problem is to regularly ingest carbohydrates during your race or training session. The generally recommended guideline is a maximum of 60g/hour of carbs, be it from whole food sources or supplements.

Carbo-loading has also been a popular approach as it can extend time to glycogen depletion. Both approaches have significant research backing their effectiveness, which is why they’re still used by elite or top-level

that a growing body of research suggests that the brain anticipates glycogen depletion and slows the body down gradually to conserve this finite energy supply. This could mean that you actually hit the wall before glycogen reserves are completely depleted.

At this point your body is left with only two other fuel options – muscle or fat. Both of these energy pathways are less efficient at delivering usable energy than is glycolysis (the glycogen metabolism process).

Accordingly, it’s unlikely that you’ll be able to sustain your previous levels of intensity, unless you train your body to do so, that is!

age group endurance athletes.

THE GENERALLY However, RECOMMENDED amid all the GUIDELINE IS controversy A MAXIMUM of low OF 60G/HOUR carb, high OF CARBS, fat (LCHF) BE IT FROM eating, an WHOLE FOOD important SOURCES OR concept SUPPLEMENTS. has reemerged in the world of endurance sport – the benefits of fat adaption.

Endurance 95

endurance

WHEN YOU HIT THE WALL

From a physiological perspective, when we hit the wall, we’re forced to reduce intensity to below our aerobic threshold to sustain the activity.

This is necessary because this is the intensity at which fat metabolism becomes possible through a process known as lipolysis.

The problem for most recreational athletes is that our overconsumption of carbohydrates has blunted our bodies’ ability to efficiently tap into our fat stores, which for most of us is our most abundant and transportable source of energy.

As glucose is the easiest form of energy to burn, our bodies will preferentially use that pathway whenever possible, and by constantly dumping glucose into our bloodstream we enable this physiological ‘laziness’.

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BY IMPROVING THE EFFICIENCY OF YOUR FAT METABOLISM PATHWAYS, YOUR BODY WILL BURN FAT, MORE OF THE TIME.

Force fat adaptation

How to unlock this potential

What more endurance athletes now aim to do is force skeletal muscle to ‘re-learn’ how to oxidise fat effectively to become more ‘metabolically efficient’. Without this ability, when the glucose is gone we’ll hit the wall.

A fat-adapted athlete will be able to rely more on fat for energy during exercise, sparing glycogen for when it’s needed most and will be most effective, like during the final kick to the finish to bag that PB! To achieve this state, more endurance athletes are following a diet protocol that advocates training in a low-carb state most of the time and racing fuelled on higher carb intakes.

By improving the efficiency of your fat metabolism pathways, your body will burn fat, more of the time.

This delivers a double whammy for performance because you’ll not only spare stored glycogen – a rare and precious commodity when you’re out racing for two or more hours – but one gram of fat also delivers more energy than a gram of carbohydrate (9 calories vs 4 calories).

It’s a two-step process to become fully fat adapted.

1

Firstly, your body needs to switch from its primary reliance on glucose for fuel.

HOW: This is done by going on progressively longer training sessions in a fasted or, at the very least, a glycogen-depleted or lowcarb state.

2

Once you’ve adapted to running, riding or swimming longer distances at lower intensities on fat-derived energy, you can then start to work on increasing the threshold at which your body oxidises stored fat for energy.

This will allow you to fuel higher intensity sessions or greater workloads in race or training situations on fat.

This is where fat adaption delivers real value for serious athletes, as they can then use their most effective form of available energy – glycogen – for the really tough sections of a race or training session, when they need it most. LF

Q&A

ASK THE PROS

what the sporting community generally terms overtraining syndrome. However, reaching this physiological state depends on numerous factors.

To understand the distinction, it is important to acknowledge that everyone is different in terms of our physiology and genetics. We also have vastly differing training histories, and all have different lifestyles. Similarly, recovery requirements also differ from person to person.

How do I know if I’m overtrained or just really fatigued?

BUT THERE ARE A FEW IMPORTANT TELL-TALE SIGNS THAT COULD INDICATE THAT YOU’VE MOVED BEYOND NORMAL TRAINING FATIGUE INTO THE REALM OF OVERTRAINING.

Deon via Facebook

C

hronic fatigue tends to set in when you engage in prolonged periods of intense or high volume exercise without adequate rest or suitable training periodisation. It can also occur if you suddenly increase your training volume, frequency and/or intensity, or follow a monotonous training program.

Other factors can also contribute to your physiological state, such as emotional, psychological, environmental or physiological stress, suboptimal nutrition, especially protein, vitamin and mineral, and/or calorie deficiencies or the exclusion of entire food groups like carbs or fats, which has become more common in recent times.

Managing the load

The combination of all these factors ultimately determines how much training a person can handle before chronic fatigue sets in. And without taking proactive recovery measures, active individuals will simply continue to break down their bodies and systems, specifically their muscular, neurologic, endocrine and immune systems, through the combined effects of excessive exercise and the many lifestyle-related stressors we experience.

And when athletes push through this state of fatigue they usually progress to 98 Dis-Chem Living Fit

Exercise feels good and can help to reduce chronic stress over the long haul, but underrecoverers often don’t realise that a demanding workout is itself a form of stress — a physiological stress from which the body needs time and resources to recover.

HERE ARE 6 MAJOR INDICATORS TO LOOK OUT FOR:

5. Uncontrolled weight loss 4. Changes in heart rate measurements

1. Persistent illness

Overtraining is generally accompanied by frequent illness, especially upper respiratory tract infections (URTI) due to an overstressed immune system.

2. Reduced performance and an inability to progress

Anyone who is overtrained will generally find it difficult to perform due to a lack of power, endurance, strength and/or speed. This spate of poor racing or workout performances could also result from the mental fatigue that accompanies overtraining.

In fact, if left unchecked, your performances will eventually start to decline over time.

3. Poor recovery

The length of time it takes you to recover between exercise sessions or races increases when you’re overtrained. Athletes who are overtrained also experience persistently high levels of fatigue and other symptoms like prolonged muscle soreness.

A sure-fire way to catch early signs of chronic fatigue, which is a precursor to overtraining, is to regularly measure your resting heart rate (RHR) as soon as you wake up, before you get out of bed.

Recording this measurement will give you an indication of how well you’ve recovered. An increased RHR generally indicates early-stage overtraining, or the start of an illness.

Other heart rate-related factors to watch out for include your recovery heart rate – the length of time it takes your heart rate to drop once an exercise session has ended. If your heart rate doesn’t drop at least 12 beats in the first minute after exercise, or if your heart rate exceeds 120bpm after five minutes or 100bpm after 10 minutes then you may be overtrained.

You may also experience reduced heart rate variability during training and a decrease in maximal heart rate. This means there’s little difference in your minimum and maximum heart rate during the session in response to changes in your pace or intensity, which results in a flattish HR graph with few peaks and troughs. In severe cases, heart palpitations can also occur. Low blood pressure, when considered in the context of these other symptoms, is another related cardiovascular indicator.

When you’re overtrained, your body generally works overtime to repair the damage you’ve accumulated over time. To access the energy needed to fuel this process, in addition to your ongoing high training volume, your body will break down both fat and muscle as circulating levels of the stress hormone cortisol increase.

Overtrained athletes also often experience a loss of appetite, which reduces their calorie intake and creates an even bigger calorie deficit. This can lead to severe weight loss over a relatively short period of time.

6. Psychological changes

When you are overtrained you may also experience changes in your mood, along with apathy, a loss of motivation, irritability, depression, restlessness and a loss of libido. Your sleeping patterns also change, often resulting in fitful sleep or even insomnia.

Chronic fatigue may require several days of rest or reduced activity to overcome, but recovery from overtraining syndrome may require weeks, months or even years of rest and treatment to cure. So, if you don’t want to miss that big race, lose all the gains you’ve made or take yourself completely out of action, then make sure you balance your training loads with adequate rest. LF Endurance 99

endurance

#BiogenJourney

FROM COUCH GUY TO IRON MAN It was in September 2018 when James Hobson finally faced up to his reality – he was unhealthy and out of shape. Actually, that’s sugarcoating a dire situation. ‘Hobbo’ was in the worst shape of his life.

A

fter discussing his situation with his best friend, who happens to be a marketing guru, they came up with an idea – a blowby-blow account of Hobbo’s transformation as he tackled an audacious goal: to go from the couch to the Ironman 70.3 finish line in just nine months.

For the uninitiated, an Ironman 70.3 consists of a 1.9km swim, 90km bike ride and a 21.1km half marathon to finish, in a single day.

To get the support he would require, the team approached Biogen,

100 Dis-Chem Living Fit

a leading local health and wellness brand that endeavours to be part of a tangible solution to South Africa’s escalating obesity epidemic.

As a brand focused on being the most authentic health and wellness company in South Africa, Hobbo’s journey offered Biogen a unique opportunity to share an important message about the need for healthy eating and regular exercise, and prove the brand’s values in a relatable way.

That’s when Hobbo’s #BiogenJourney was born.

AFTER

HE LOST

30KG

BEFORE

“He was effectively half muscle, half fat.

The bottom line was, he was obese,” A big problem

Like so many South African men, the cumulative effects of frequent overindulgences and a lack of regular exercise took its toll. “I love food, and enjoy a few drinks with the boys on a night out, but I knew my lifestyle had to change - a lot,” explains Hobbo.

Resigned to the fact that a few trips to the gym and the odd salad wasn’t going to cut it, Hobbo decided to commit to a far more substantial plan with the support of Biogen.

A team effort

The concept was a web wellness series created by Biogen that tells the real story of a person in need of a physical transformation – not just the end result, but everything they experience in between.

“I knew the longer I waited, the harder it was going to be, so I decided to start as soon as possible,” recalls Hobbo.

Hobbo assembled a team of professionals to help him work towards and achieve his audacious goal. They included one of South Africa’s best endurance coaches, Lindsey Parry, biokineticist Cayla Urdang and nutritionist Ruth Marcus.

To physically be in a position to complete a half Ironman, Hobbo needed to lose a fair amount of weight first before training accordingly for it.

The results of the InBody assessment performed by biokineticist Cayla Urdang made for concerning reading. Hobbo’s body composition was far from

ideal: “He was effectively half muscle, half fat. The bottom line was, he was obese,” explains Ruth.

VIDEO

WATCH HOW HE MAKES PROGRESS HOBBO’S #BIOGENJOURNEY

THE DIET OVERHAUL Ruth had the biggest challenge – changing entrenched poor eating habits and catering to the demands of a fussy eater.

“Changing my diet was the hardest we’d manipulate macros to keep part of the transformation,” admits losing body fat while retaining Hobbo. “I love my food, so I need muscle mass.” to be very conscious of what and As someone who seldom how much I eat. That was much ate breakfast, Hobbo says the harder than banging out a 5km intermittent fasting approach was training run.” relatively easy to implement. “I Following her assessment, Ruth needed to become more mindful and identified a few key problem areas. aware of what and how much I ate, “Hobbo’s diet was rich in carbs and though. As the saying goes, ‘you can’t most of them were refined carbs. outrun a bad diet’.”

His micronutrient intake was also Weekends were the hardest for suboptimal, which meant he was Hobbo. “If I had a loose weekend, undernourished and his body easily I could easily add 2kg due to poor stored fat.” food choices and the impact of a few Ruth’s initial plan was a lowerdrinks.” Ruth explains that drinking carb, intermittent put added strain on his fasting dietary body as it worked to approach to restore filter the toxins. “That Hobbo’s insulin diverted his energy, sensitivity and promote which slowed down his weight loss. rate of weight loss.”

“It was a numbers game Hobbo also needed pick it - kick it at the outset. We needed HOBBO NEEDED to cut out the refined to create a calorie deficit at carbs, which meant TO MAKE first without causing any making intelligent food INTELLIGENT adverse health effects, but swaps like zucchini FOOD SWAPS we needed to do this with noodles instead of delicious and nutritious pasta, and reading food meals to keep Hobbo labels to look out for interested. Then, once his the hidden sugar in training volume increased, products.

Endurance 101

endurance

Hobbo’s training approach

HOBBO’S DAILY SUPPORT SUPPLEMENT STACK:

Biogen Omega 3 Iso 1000mg

Biogen Milk Thistle – an antioxidant to aid cleansing and detox.

Biogen Multi Vitamin Plus Biogen Ferrous Plus – iron to boost his low levels Biogen Vitamin C Ester Plus – additional antioxidant and immune support Biogen Glucosamine Chondroitin – joint support

Biogen Liquid L-Carnitine – assists with fat loss

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Coach Parry devised a periodised training program that included exercise six days a week.

Hobbo kept Saturdays free to keep his regular golf game with his mates.

There was significant focus on prehabilitation and injury prevention at first to transition Hobbo from his sedentary lifestyle into a more active routine. And as Hobbo was starting out after years of inactivity, the team also wanted to get medical clearance.

This included initial blood tests, which identified low iron levels and high blood glucose. The team put Hobbo on an iron supplement, and monitored his response to the diet and training to resolve his blood sugar issue. “We took things as slowly as possible at first to progress in a healthy way,” explains Coach Parry.

Due to his weight and his lack of experience as a runner, Coach Parry

made sure Hobbo was accurately assessed for the right pair of running shoes. Hobbo eased into the program with a few afternoon walks.

Running was always going to be the most difficult part of the exercise plan because Hobbo is asthmatic and has experienced problems with blood flow to his legs in the past. “I was a strong swimmer in my early years, so that wasn’t too bad,” he adds.

“When you think about getting into shape, it’s all good and well in theory. But it means finding out how to change the habits that got you into this position in the first place, and this is naturally the hardest thing about it.”

A good start Thanks to this expert guidance, Hobbo made good progress. After six weeks he had already lost 10kg. He was also fit enough to attempt his first physical challenge – the 65km Amashova Durban Classic, which he completed.

By the end of November, Hobbo had lost 17kg, dropped 4.8% in body fat and 3.3 points in his Body Mass Index (BMI). He was also ready for his first triathlon.

“I moved over from a mountain bike to a road bike, which made a huge difference to my speed and efficiency on the bike,” explains Hobbo. And the benefits showed as he performed well at Cradle Moon in the west of Johannesburg, where Hobbo completed his first sprint triathlon – a 600m swim, 20km cycle and a 5km run.

Fine-tuning the approach However, it hadn’t all been smooth sailing. Hobbo’s weight loss had plateaued five weeks into the program. Ruth suggested a food diary, which uncovered some poor eating habits. It also revealed that Hobbo had fallen off the diet bandwagon over the weekend, and just a few days of poor food and drink choices had set him back.

“At that stage I felt like I had earned it. It was tough not going out or eating

the things I enjoyed. There’s only so much creamed spinach and butternut a man can eat,” he jokes.

Coach Parry also highlighted the fact that a stumble can be expected after three to five weeks into a transformation because those following a new plan tend to lose motivation at this point. However, with a few diet tweaks and a reaffirmed commitment to the plan, Hobbo was soon back on track.

Hitting the milestone

By the new year, Hobbo had reached the 20kg milestone on his #BiogenJourney, and with that upped the ante in his training with a different kind of session with Wayne ‘Tails’ Taylor, who worked on his posture and mobility.

Hobbo also headed back to Cradle Moon in 2019 for a 5150 triathlon – a 1,500m swim, 40km cycle and 10km run.

“Being lighter made it easier to cover the longer distances and gave me more confidence. My better eating habits also meant I had more energy during and after the race. Overall, I was feeling a lot stronger and better for it.”

With just six weeks to go, Hobbo tackled another 5150 triathlon in Germiston. Where Cradle Moon was predominantly off-road, Germiston offered a full road triathlon experience, which was similar to what he could expect in Durban in June. It was an important test.

Injury scare

Despite a strong swim and stellar bike leg, Hobbo dropped out of the race 3.5km into the run due to pain in his feet. “Coach Parry thought it was the best option so we could get it assessed and start treatment immediately,” explains Hobbo.

It was a nervous time for the team as the possibility that he might not achieve his goal due to injury crossed everyone’s mind. The injury also brought into question the issue of balance in Hobbo’s training.

“I had a scan, which identified an overuse injury to my peroneal tendon that was causing the foot pain.”

With guidance from Cayla, Hobbo realised that his injury setback

HOBBO’S

could have been avoided RACE with smarter training NUTRITION as he ramped up his PLAN: running mileage.

“I probably neglected the smaller tasks like glute strengthening exercises because I focused more on the Biogen Real Fruit Energy swimming, cycling and Gels running,” admits Hobbo.

However, with the injury identified and the root cause addressed, Hobbo was able to continue Biogen with preparations in the Electrolyte Ready To Drink lead up to Durban. His and tabs performance at the 90km Tour of Durban instilled a great deal of confidence in Hobbo as he beat his Amashova time, which Biogen was achieved on a shorter, Cytogen Race predominantly downhill Mix course.

His final fitness test came at the Sun City Ultra Triathlon race.

“I completed the full Biogen Gozo swim and bike leg, but Sports Gel dropped out 10km into the run as per Coach Parry’s instructions. We just wanted to test the injury and everything went well.” It was all systems go for the big day on 2 June in Durban.

“That was the hardest thing I have ever done.

To do that run after the swim and bike was really tough, but it was also very rewarding.”

The red carpet beckons

After nine months of hard training and sacrifice, race day dawned. Hobbo lined up feeling confident alongside 3,000 other participants. Conditions were near perfect on the day, offering ideal weather and calm open water.

Hobbo’s goal was to exit the water in 40 minutes. He was a bit off the mark, which put pressure on him to make the cut-offs on the ride to ensure he completed the race.

Thankfully, Hobbo’s training and his Biogen-fuelled race-day nutrition plan ensured he had a strong bike leg, with enough left in the legs to finish the run.

He left T2 to head off on the run with ample time to complete the race. Executing his run-walk race strategy, Hobbo was able to complete his #BiogenJourney, finishing the 2019 Standard Bank Ironman 70.3 Durban in a time of 8h15.

“That was the hardest thing I have ever done. To do that run after the swim and bike was really tough, but it was also very rewarding,” says Hobbo.

More importantly, his achievement has inspired others to make a change in their lives.

To date, Biogen – the brand that powered Hobbo over the finish line – has received more than 300 #BiogenJourney submissions.

And Hobbo’s new-found fitness has also opened up new opportunities for adventure.

He is planning to enter a number of mountain bike stage races later in the year as he has found a form of exercise that he can do for the enjoyment, which is so vital to ensure he sustains his new lifestyle. Watch this space for updates on the next phase of the #BiogenJourney. LF Endurance 103

COMING SOON

endurance

PERFORMANCE-ENHANCERS

GIVE YOUR ENDURANCE A CAFFEINE KICK Espresso, Americano, gels, energy drinks or tablets – there are numerous ways endurance athletes choose to get their caffeine fix, and its prominence is growing in the nutrition and supplement regimens of those on the hunt for performance gains.

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affeine is a stimulant and is widely regarded as the most commonly consumed psychoactive substance in the world, but it’s not just our daily java fix where we can tap into the abundant benefits of this potent compound.

After scientists first isolated and extracted it, they’ve created concentrated forms of the compound, which are now found in many medicines, various nutritional products and a wide range of supplements, from fat burners and endurance boosters, to preworkouts.

When implemented correctly, caffeine is a proven focus and energy booster. Caffeine can help to improve performance via a number of physiological processes. For

instance, supplements that contain caffeine increase metabolism and enhance energy production, particularly the efficiency with which your body burns stored fat for energy.

For anyone who still doubts caffeine’s performance-enhancing credentials, the British Journal of Sports Medicine (BJSM) recently affirmed its potent effects in a metaanalysis of 300 primary studies with more than 4,800 participants across 11 analyses.

Based on the findings, the BJSM concluded that, “caffeine is ergogenic (performance-enhancing) for different components of exercise performance including aerobic endurance, muscle strength, muscle endurance, power, jumping performance and exercise speed”.

“Caffeine can also improve memory, decrease fatigue, improve mental function and speed up reaction times” Cognitive kick

Its most potent benefit is mental. It has the ability to reduce feelings of perceived exertion and pain, and also improves cognition for better decision-making when working at or near your physical limit.

When you ingest a supplement that contains caffeine, or a triple espresso before training, the compound is absorbed into the bloodstream and is then processed by the liver. It then travels to the brain, where it elicits its most potent effects.

Once in the brain, caffeine blocks an inhibitory neurotransmitter from binding to a receptor, where it would normally accumulate over the course of a day, which leads to feelings of drowsiness and tiredness. By limiting this process, caffeine increases alertness.

In response, levels of other neurotransmitters like adrenalin, norepinephrine and dopamine increase, which gets neurons in the brain firing. This is when caffeine ‘kicks in’ to elevate our mood and leaves us feeling energised from the ‘buzz’.

1 espresso shot contains

Boosting physical performance

But caffeine’s benefits extend beyond the brain. Top athletes and coaches have known about caffeine’s performanceenhancing benefits for years.

It is, therefore, one of the most heavily studied and researched substances in sports science.

Caffeine helps to improve performance in a number of ways.

It’s such an effective performanceenhancer that it was once listed as a prohibited substance by the World Anti-Doping Agency (WADA).

At the most basic level of performance enhancement – energy production and efficiency – caffeine boosts the efficiency with which your body metabolises stored fat to deliver sustained energy during prolonged bouts of exercise, like endurance events.

And with more free fatty acids circulating in the bloodstream, caffeine also helps to spare our body’s less abundant fuel source, glycogen, which we can then use later on during more intense efforts or at the end of a race.

The other way caffeine helps to improve performance is by lowering our perception of effort or exertion, as well as pain. This effect is linked to the brain benefits of caffeine and the stimulatory effect it has on the central nervous system.

Consequently, this has a direct impact on performance.

80mg

of caffeine

Using caffeine the right way To access these benefits you need to be precise in your caffeine dosing, and it can be impossible to tell how much caffeine there is in a cup of coffee or tea as there are numerous variants, explains Mark Wolff, co-founder of the 32Gi endurance supplement range available at Dis-Chem, and a qualified endurance coach.

“The other important point to remember is that caffeine affects individuals differently, depending on the amount consumed the frequency of consumption, and a person’s individual metabolism.”

Wolff also cautions against overdoing. “Caffeine is a stimulant, which means it has addictive properties. To remain within healthy limits, caffeine consumption should be around seven to 10 cups of coffee per week, according to most health professionals, but there are many people who drink that much in a day.”

An overconsumption can lead to emotional instability and wild swings in energy levels. “Another important consideration for athletes is that caffeine can negatively impact on your sleep quality, which is crucial from a general health and a recovery perspective.”

Caffeine can help lower our perception of effort or exertion, as well as pain.

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Additional concerns highlighted

by Wolff include a potential rise in acidity in the digestive system, the potential for excessive fluid loss in some people due to its mild diuretic properties, and a possible rise in blood pressure when consumed in excess.

Benefits in moderation

When consumed in moderation – defined as three or four cups a day, providing 300400mg of caffeine – and from natural sources, caffeine can be beneficial to our longterm health by lowering cardiovascular risk and reducing the risk of type 2 diabetes, fatty liver disease and Parkinson’s disease.

“Caffeine can also improve memory, decrease fatigue, improve mental function and speed up reaction times,” adds Wolff.

Beyond the discussion around the implications of long-term caffeine consumption, the acute use of well-formulated supplements will certainly aid performance, as already explained.

Getting the full benefit “For caffeine to have its intended impact, an athlete should be more caffeine sensitive. That means those who consume a lot of caffeine every day won’t derive as much benefit as someone who consumes less.”

As such, a caffeine fast prior to major races or events is often an intelligent approach as this improves receptor sensitivity, which could offer a more pronounced effect on race day.

Timing your caffeine consumption during an event is also vital, suggests Wolff. “Scientific testing shows that consuming around 1-2mg of caffeine per kilogram of bodyweight around 3-4 hours before an event is best. It gives the body time to mobilise free fatty acids for use, and is long enough before the event to remove the acid from the system and mitigate the risk

of dehydration, if you are more susceptible.”

Ingesting some form of caffeine during an event is also ideal, particularly longer endurance events, as it boosts mental alertness and can lift your mood.

“The amount and timing of your caffeine intake must be tested in training before a race to get an understanding of your thresholds and digestive system response,” cautions Wolff. This is often where gel and tablet supplements offer a convenient, concentrated and exact dose to help achieve your desired results.

Finally, caffeine after your race or training session can also aid recovery. “Studies also show that combining caffeine with a complex carbohydrate after exercise can reduce the time taken for glycogen replenishment. Under testing, it’s been shown to speed up the process by as much as 60%,” adds Wolff.

Count caffeine in So, regardless of how you choose to get your kick, there are numerous benefits to consuming caffeine.

When used correctly, there is no doubting its ability to improve focus and alertness, boost energy, enhance fat metabolism, increase physical strength and reduce perceived exertion.

If your supplement regimen doesn’t already contain caffeine in some form, you’re missing out on some serious performance benefits! LF LF RECOMMENDS

Primal Energy Force 500ml R 13.95

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32Gi Single shot 4,5g R 13.95

USN NPL BCAA Extreme BCAA Energy 500ml Drink 440ml R 19.95

R 19.95

Biogen Pure caffeine 60 Capsules R 119.95

Power Bar Power Gel 60g R 46.95

Biogen Gozo 75ml

R 24.95

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APPROVED

THE BEGINNER’S GUIDE TO BECOMING A TRIATHLETE

The triathlete’s beginner blueprint

Coach’s corner Claire Horner, top elite triathlete and a coach at My Training Day (mytrainingday.com).

ALL THE GEAR AND NO IDEA?

I

f Hobbo’s journey from the couch to the 2019 Standard Bank Half Ironman Durban finish “THE BEST ADVICE line has inspired you to compete (read more on I CAN GIVE TO page 100), we’ve got top tips SOMEONE STARTING from a leading local triathlete OUT IS TO ENSURE coach about how best to THEY’RE GETTING start your own journey to INTO THE SPORT endurance sport success!

Dedication is the secret ingredient

Claire Horner is a top elite triathlete and a coach at My Training Day (mytrainingday. com). She explains that training for a multidiscipline sport like a triathlon requires hours and hours of dedicated training, no matter what distance you choose to compete in.

BECAUSE THEY REALLY WANT TO. YOU NEED TO ENJOY BEING IN THE POOL, ON THE BIKE AND ON THE ROAD, BECAUSE IF YOU DON’T YOU WILL NEVER HAVE THE DRIVE TO ACHIEVE YOUR GOALS.”

Step 1: Invest in the best equipment you can afford

“Equipment, especially running shoes, can make or break a triathlete,” says Claire. “Don’t cut corners on the quality of your equipment. Rather buy the best you can afford. Bikes and cycling gear and accessories make up the largest cost component of the sport, and triathlon bikes and equipment are generally more expensive than standard cycling gear. However, if you can afford it, get a specialised triathlon bike. The aerodynamic design and equipment, such as deep-sectioned rims or disc wheels, can make an enormous difference to your times.”

SKILL UP

Step 4: Improve your technique

Step 2: Find a group of like-minded athletes to train with

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

Step 3: Find a qualified coach who can assist with training, technique & equipment choices

“Periodised training is imperative in a sport with such high training loads,” continues Claire. She adds that ‘weekend warrior’ triathletes need a coach to ensure that the little time they have available for training during the week and on weekends is maximised.

SWIMMING According to Claire, technique is vital for proficient swimming.

“Swimming requires the greatest focus on technique and is normally the discipline that takes the longest time to improve.” She advises that beginners start with pool swims and progress to open water swims as race day approaches.

RUNNING In terms of running, a combination of running and walking in the conditioning phase of training is ideal. “Start with two minutes of running and a one-minute walk interval, then progressively increase the running component until you are comfortable,” suggests Claire.

However, don’t just stick to road work. Claire advises beginners to include track work, in addition to other forms of tempo and speed work, as well as endurance and strength training.

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

Step 5: Train hard, recover hard

“My athletes will never do a long run and a long ride on the same day, even those with a full-time job and limited training time. Recovery is very important so make sure you cycle your training days accordingly and ensure you do not overtrain,” says Claire.

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

endurance

DO YOU

TRUST

YOUR FAVOURITE SUPPLEMENT BRAND? C

an you be certain that what’s printed on the label is what you’ll find inside the tub or bottle, and only those ingredients? Well, if you shop at Dis-Chem you can...

The reality is that the local supplement market is unregulated, and the debate rages on about whether sport supplements should be classified as foods, supplements or complementary medicines.

Up to 25%

of commercially-available supplements may contain substances that aren’t listed on the label.

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The reality An unregulated market is often exposed to unscrupulous business practices. In the supplement sector that could mean malicious activities such as under-dosing, amino acid spiking to boost protein content, or the overuse of fillers.

More sinister practices have seen products spiked with potent, often banned or scheduled compounds that weren’t disclosed on the label to make them more effective, albeit potentially hazardous to a consumer’s health.

Sometimes a deviation from label claims is caused by unintentional inaccurate or incorrect labelling practices. Cross contamination can also occur in facilities where multiple product lines are manufactured and mixed. While this is usually incidental, the fact remains that without adequate checks and quality assurance programmes in place, you may get a little more in your supplement than you paid for.

Serious consequences This wouldn’t necessarily concern the average consumer, Informed-Sport stamp of approval: Products but both professional and amateur appearing on the Informed-Sport Tested Product List athletes risk serious repercussions have been tested for a broad range of substances that should a random drug test find are banned in sport, using highly sensitive techniques. banned or illegal substances in their systems during racing or training, regardless of how it Rest assured The need got there. for accurate Based on these risks, Dr Patricios Not only does this contravene says that athletes need a process World Anti-Doping Authority labelling in place to, if not completely (WADA) regulations as athletes Accurate labelling is vital. ensure the safety and quality of the gain an unfair performance “We want to be sure athletes product, then at least mitigate the benefit, but certain substances aren’t taking products that risk to a significant extent. can also pose health risks. will detrimentally affect their That’s why as one of the largest President of the South African health, and prevent athletes retailers of sports nutrition in Sports Medicine Association inadvertently consuming South Africa, Dis-Chem has Dr Jon Patricios affirms that supplements that may be implemented a comprehensive concerns around mislabelling and contaminated by products on Quality Assurance Programme contamination are warranted.

WADA’s banned list,” adds Dr that is endorsed by renowned “Results from studies conducted Patricios. medical and industry experts, overseas and in South Africa It is important to note that and uses the best possible are astounding. Up to 25% not all banned substances suppliers, authorities and of commercially-available are necessarily dangerous; partners available. supplements may contain the fact that they give athletes Dr Patricios was an adviser to substances that aren’t listed on an unfair competitive Dis-Chem when the company the label. This may place advantage is more often took the unprecedented step them at risk of a doping How certain the reason why they’re of self-regulating this section violation, which entails a are you banned. Unfortunately, of its business. As part of two to four-year ban and that the inadvertent doping its groundbreaking Quality can ruin an athlete’s career supplements through nutritional Assurance Programme, Dis-Chem or, worse, be detrimental to you take are supplements is a reality, partners with HFL Sport Science the athlete’s health.” ethically as some supplements Laboratories, a division of LGC The potential physiological packaged? have been shown to Group Limited, the largest global effects of banned Dis-Chem contain trace amounts provider of contamination testing, substances vary but decided to of prohibited substances doping control and research. could include changes to self-regulate that were not declared HFL carries out ongoing product blood sugar levels, and in order to on the label – either testing on the sports nutrition and temperature, heart rate or look after its through mislabelling or food products sold in Dis-Chem hormone dysregulation, customers contamination. pharmacies nationwide. Their which could be harmful to by setting an athlete’s health. standards to While effects depend on which suppliers the substance, the amount will have to taken and the individual’s adhere to be response to the substance, on its shelves It is important to Dr Patricios confirms that note that not all there have been extreme banned substances are cases of fatalities in young necessarily dangerous. athletes reported overseas.

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methodology meets the exacting requirements of various regulating bodies, including ISO 17025, GLP (Good Laboratory Practice) and GMP (Good Manufacturing Practice), and covers all formulation types, from powders, capsules and tablets, to gels, bars and liquids.

Dis-Chem has also put various checks in place as part of its exclusive Quality Verified Retailer programme to protect consumers. This stringent process to promote consumer safety includes: 1. Label verification to ensure

that what is on the label is in the product.

2. Manufacturer audits are

carried out to ensure adherence to the protocol requirements.

Choose safer supplements “It’s a groundbreaking move because Dis-Chem, an insider in the industry, decided to self-regulate in order to look after its customers by setting standards to which suppliers will have to adhere to be on its shelves. In so doing, it is counteracting some of the negative effects of supplements from a health and doping perspective,”

states Dr Patricios.

As the first and only LGC* Quality Verified Retailer in South Africa, consumers and athletes can rest assured that Dis-Chem only stocks reputable and quality-

114 Dis-Chem Living Fit

approved local supplement brands, and authentic imported brands from authorised manufacturers. While the DisChem/LGC partnership is still a work in progress and Dis-Chem acknowledges that there can’t be a 100% guarantee, the programme continues to evolve and advance to challenge nutrition content claims and label information to deliver responsible retailing in sports nutrition.

InformedChoice stamp of approval: Products on the Informed-Choice programme go through a rigorous registration process and are tested on a monthly basis for a wide variety of banned substances.

Informed-Sport approval When buying supplements, we suggest always choosing from the range of products on store shelves that carry either the ‘Informed Sport’ or ‘Informed Choice’ certification.

Products appearing on the Informed-Sport Tested Product List have been tested for a broad range of substances that are banned in sport, using highly sensitive techniques.

Athletes should use Informed-Sport as part of their risk management strategy when choosing which supplement products to use. They can be sure that products bearing the Informed-Sport logo have passed a rigorous certification process and are made to the highest quality standards. LF LF RECOMMENDS

CHECK THE CERTIFIED PRODUCT BRANDS

Some of the Informed-Sport certified products stocked in Dis-Chem Pharmacies:

Biogen Recovergen R 279.95

Evox Amino Hydrate R 149.95

PeptoSport Power Berry R 396.95

Optimum Nutrition 100% Plant R 396.95

USN All 9 amino R 319.95

For more information visit www.informed-sport.com

LIFESTYLE FOOD UNSWEETENED ALMOND MILK IS A DELICIOUS, LACTOSEFREE, LOW-CALORIE, VEGAN-FRIENDLY MILK SUBSTITUTE. It is a perfect choice for people on a low-carb diet, and those who need to maintain stable blood sugar levels.

Lifestyle Food Unsweetened Almond Milk is GMO and preservativefree. It is also a source of vitamin E, D and calcium.

GMO VEGAN DAIRY FREE

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Also available: Soya Milk, Sweetened Almond Milk, Oat Milk, Rice Milk

HEALTH

2 MORE REASONS TO GET MORE SLEEP

1

LACK OF SLEEP IMPACTS FERTILITY IN MEN: ACCORDING TO STUDY FINDINGS PUBLISHED IN FERTILITY AND STERILITY, MEN WHO GOT FEWER THAN 6 HOURS OF SLEEP A NIGHT WERE 31% LESS LIKELY TO IMPREGNATE THEIR PARTNER BY THE END OF THE STUDY, COMPARED TO MEN WHO GOT 8 HOURS.

2

POOR SLEEP DECIMATES TESTOSTERONE PRODUCTION: MEN IN A UNIVERSITY OF CHICAGO STUDY WHO GOT LESS THAN 5 HOURS OF SLEEP A NIGHT FOR A WEEK SHOWED A 10% REDUCTION IN TESTOSTERONE.

GOOD HEALTH IS THE BEST WEALTH

LF

LESS TRAINING = LESS SLEEP

HEA

THE IMPACT OF JUST 1 DAY

A RECENT STUDY* FOUND THAT GETTING MORE EXERCISE THAN NORMAL, OR BEING MORE SEDENTARY THAN USUAL FOR A SINGLE DAY, MAY BE ENOUGH TO AFFECT SLEEP LATER THAT NIGHT. THOSE WHO GOT MORE PHYSICAL ACTIVITY FELL ASLEEP EARLIER, SLEPT LONGER AND SLEPT BETTER THAT NIGHT. BEING SEDENTARY HAD THE OPPOSITE EFFECT. *Led by researchers from Penn State University

LTH Physical activity, including walking and strength training activities, significantly reduced the risk of cirrhosis (liver disease)-related death

according to research presented at Digestive Disease WeekÂŽ 2019.

51,1 MG

VITAMIN C IN 1 ORANGE

in this section SUPPLEMENTS

BODY

Q&A

Winter vitamins & minerals...118

Self myofascial release...122

Myths surrounding sickness...126

health

IMMUNE SUPPORT THE INGREDIENTS FOR YOUR HEALTHIEST WINTER YET

Winter is synonymous with comfort eating and a lack of physical activity.

This is often a disastrous combination, though, as it weakens our immune systems at a time when nasty bugs are most prevalent.

118 Dis-Chem Living Fit

“Winter is notorious for an increase in colds and flu. This is typically attributed to the fact that we are more prone to share closed indoor spaces, which facilitates the spread of germs,” explains Christelle Bekker, National Technical Compliance Manager at Dis-Chem Pharmacies.

The lowdown on vitamin D

“Dry nasal passages can also make us more susceptible to infections and the viruses responsible for the common cold, which travel more effectively in the dry, cold winter air. It is, therefore, critical to ensure that you give your immune system the necessary support it may need to ensure you don’t suffer through another winter season feeling sick, fatigued and unhealthy.”

A combined effort

With a healthful nutritional approach, regular exercise and the help of the right supplements, you can emerge from your winter hibernation feeling fit, fresh and fabulous.

The key is to cover all your bases, which can be difficult if you stick only to seasonal fruits and vegetables. And while consuming a broad range of vitamins is essential in any season, this becomes more important during winter, which is when wellformulated supplements can really deliver value.

“As the days become shorter, our risk of vitamin D deficiency increases as we spend less time outside in the sun, and when we do, less of our skin is exposed to direct sunlight under all those layers of clothing,” explains Christelle.

Not only is vitamin D important for the maintenance of healthy bones and teeth, but it also supports the immune system, brain and nervous system. For those who choose to hibernate indoors during the colder months, diet-derived vitamin D is your next best option after direct exposure to the sun’s rays.

THE BEST DIETARY SOURCES OF VITAMIN D: EGG YOLKS

BEEF LIVER

FATTY FISH SUCH AS TUNA, HERRING, MACKEREL AND SALMON

VARIOUS FORTIFIED DAIRY AND CEREAL PRODUCTS

Antioxidant support

The conventional A-B-C approach to immune health is also beneficial because, after all, prevention is better than cure. That means dosing up on all those antioxidant vitamins, the most prominent of which are vitamins A, B (B6 specifically) and C.

“Antioxidants in general play a vital role in protecting and supporting your immune system, but they extend beyond these three main protagonists,” continues

Christelle. She elaborates that the other important dietary antioxidants include vitamin E, beta-carotene, lutein, lycopene and selenium.

“However, issues arise when you consume a poor diet composed predominantly of refined carbohydrates, and if you smoke or suffer from stress or anxiety, as these factors tax the immune system and increase free radical production.”

Adequate antioxidant intake is needed to reduce the impact of the free-radicals that these unhealthy lifestyle factors generate. If left unchecked, free radicals can ravage the immune system by damaging immune

It can also be beneficial to augment this intake with an efficacious vitamin D supplement, which can help to compensate for a lack of exposure to natural sunlight, particularly if you live in areas where winter rain is prevalent, or make up for any dietary deficiencies.

Health 119

health

Evidence showed that taking zinc soon after the onset of common cold symptoms significantly reduces both the duration and severity of symptoms.

cells and wiping out cytokine (communication) pathways.

In such cases, Christelle suggests that lifestyle changes need to be considered and supplementation may be required.

“Furthermore, few people realise that vitamin C cannot be synthesised by the body. It is, therefore, critical to ensure you obtain enough vitamin C from your diet or through supplementation for its strong antioxidant effect, and because it plays a vital role in various other bodily functions.”

Another benefit to extra vitamin C supplementation is its ability to treat a cold.

Studies show that vitamin C can make cold symptoms like coughing or sneezing, a sore throat, stuffy or runny nose, headache, fever, muscle aches or aching limbs milder, and can shorten the infection by half a day because this antioxidant is highly concentrated in immune cells and is consumed quickly during an infection. Giving the body more of it will help to support these immune cells.

Additional support

“Similarly, there has been great interest in zinc and its beneficial effects on the immune system. Evidence from a systematic review carried out by researchers from The Cochrane Collaboration showed that taking zinc soon after the onset of common cold symptoms significantly reduces both the duration and severity of symptoms,” adds Christelle.

A broad spectrum of additional minerals can also be beneficial, with zinc, selenium, folic acid, copper, beta carotene and coenzyme Q10 often promoted as part of comprehensive immunesupport supplement regimens due to their touted benefits.

Vitamins B6 and B12 are also essential for optimal immunity because they are involved in numerous internal bodily processes, while vitamin E bolsters the production of B-cells, the immune cells that produce antibodies that destroy bacteria.

Give yourself a gut check

It is also worth noting that a large portion of the body’s immune response resides in the gut. Numerous studies on the subject have affirmed this point, including a German study which found that probiotics may shorten your cold episode by almost two days.

These beneficial bacteria can help to fight infections and lower the incidence of colds and flu, which could make these products’ inclusion in your DisChem shopping basket a sensible approach this winter.

And as a parting consideration, Christelle suggests supplementing with chromium picolinate, which may assist with craving control for those winter comfort foods.

“Researchers report that 6001,000mcg/day of chromium picolinate may help reduce hunger, cravings and binge eating in some people. You might also want to ditch table sugar for sugar alternatives such as xylitol which has a very low glycaemic index.” LF

LF RECOMMENDS

Biogen Biomune Winter Wellness 60 tablets R 151.95

Efferflu Immune booster 20 effervescent tablets R 66.95

Lifestyle Nutrition Vitamin C 1000mg 100 tablets R 99.95

Viralmed Immune Support 30 + 30 caps R 159.95

Vitaforce Ultra Immune 30 tablets R 159.95

Biogen Iron + Vitamin C effervescent 30 tablets R 99.95

120 Dis-Chem Living Fit

Primal L-glutamine 500g+200g combo R 399.95

Health

TENSION RELEASE O

NCE CONFINED TO PHYSICAL THERAPY ROOMS, FOAM ROLLERS HAVE SINCE EXPLODED ONTO THE FITNESS SCENE. THEY’RE NOW FOUND IN EVERY FITNESS FACILITY, FROM CONVENTIONAL GYMS AND FUNCTIONAL TRAINING FACILITIES TO CROSSFIT BOXES AND HIGH PERFORMANCE CENTRES. Recreational and serious athletes alike incorporate these tools into their daily routines as a proactive approach to soft tissue health through a process known as self myofascial release (SMR). It’s like a deep tissue massage, without that massage therapist.

122 Dis-Chem Living Fit

IMPROVE FLEXIBILITY, ENHANCE MOBILITY AND MOVE BETTER

Scott MacIntosh, a strength and conditioning coach and founder of The Yard Athletic training facility in Johannesburg, explains that

these specialised tools leverage your body IT’S LIKE A weight to massage DEEP TISSUE and improve soft MASSAGE, tissue quality WITHOUT THAT by ‘releasing’ MASSAGE tension, knots THERAPIST and adhesions in muscles, tendons and fascia.

GETTING TO THE POINT

“Regular training leaves your body feeling tight as muscle tone changes and adhesions and scar tissue build up over time and tightness increases, which affects your ability to move naturally and efficiently.”

The major issue is that myofascial and movement chains form a complex interconnected system of muscles and tendons throughout the body.

GUIDELINES FOR A BENEFICIAL ROLLING SESSION: “Tightness or poor function in one area can impact the movement of an entire chain, leading to compensation and compromised efficiency, which results in poor performance or even injury.”

Scott suggests that SMR offers an effective and relatively cheap way (compared to regular massage or physiotherapy sessions) to reduce the adhesions and scar tissue in fascia, and release painful trigger points in muscles.

We also have a more diverse range of tools with which to perform SMR drills, beyond the more pervasive foam roller. More recent additions to the arsenal of SMR implements at our disposal include rolling sticks, handheld rollers, balls and blocks.

HOW SMR WORKS

A foam roller or SMR device leverages your body weight to apply pressure to a specific point or area on your body.

By continually rolling on and over this area, you can work out knots or adhesions to leave your muscles soft and supple.

Scott explains that SMR works via two avenues. “It breaks up fascial adhesions through the pressure and abrasion applied, and also manipulates neuromuscular receptors, which cause your muscles and fascia to relax and release tightness through a process known as

autogenic inhibition.”

SMR performed before stretching will therefore be more effective as the muscles are more relaxed. “More importantly, SMR also works to adjust muscle tone, making them more pliable. This is key to improved function and movement efficiency, as well as recovery and performance.”

SMR also promotes blood flow, which is ideal for a warm up, or to aid recovery after a hard training session.

PRACTICAL APPLICATION

According to Scott, incorporating SMR into your training is really easy. “At first you may want to start by simply using a foam roller, which most gyms have nowadays. The aim is to use your body weight to ‘sandwich’ the roller between the soft tissue you are trying to release and the floor.”

Roll over the specific area in a slow, controlled fashion.

Work on the particular area for about 1-2 minutes at first, but gradually increase the time on each area as you become accustomed to the technique.

If you find a tender ‘hot spot’ or trigger point, pause on it and apply pressure until the pain from the spot diminishes. This usually means resting on painful areas for about 30-45 seconds.

Spend most of the time on the tightest tissues.

YOU CAN WORK OUT KNOTS OR ADHESIONS TO LEAVE YOUR MUSCLES SOFT AND SUPPLE.

Health 123

‘You can perform SMR before or after your workout, or even during a separate recovery-focused session’ Scott MacIntosh

“It seems most logical to perform SMR as part of your warm-up as it will enhance the effectiveness of dynamic flexibility and mobility drills before training, and will improve movement quality during the session. I like my clients to do a five-minute general warm-up to get blood flowing and muscle temperatures up before spending 5-10 minutes performing SMR. As you spend more time performing SMR, you’ll get to know which areas of your muscle and fascia get tightest, and where your problem trigger points are.”

Based on Scott’s experience with his clients, if you’re consistent with your approach you should require less time on the roller to realise the benefits, as it will take less time to maintain tissue quality.

“It’s important to approach SMR work like any other training – with the aim of progressing by either increasing the density or hardness of the implement you use, or increasing the pressure you apply. You can also experiment to find which techniques work best for you.”

124 Dis-Chem Living Fit

There is no doubt that adding SMR to your daily routine will make a huge difference to your recovery, movement quality and overall results, asserts Scott.

“While you’ll definitely realise some quick benefits, like anything else in the training world, meaningful results won’t simply materialise overnight.

You’ll need to be disciplined and stick at it, performing regular SMR until your tissue quality improves. But if you put in the effort, you’ll be pleasantly surprised at just how much better you’ll feel and move.” LF

WHEN NOT TO DO SMR On recently injured areas If you have circulatory problems If you have chronic pain conditions like fibromyalgia On bony prominences or joints

THE BENEFITS OF SMR Decreased tone of overactive muscles Improved mobility and range of motion

LF RECOMMENDS

Improved movement quality Lower injury risk Improved recovery and performance

Sportmate Foam Roller 46cm R 189.95

Sportmate Foam Roller R 259.95

SKINNY WHEY PER SERVING

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0.5g CARBS

93

With

FAST ABSORBING SKINNY WHEY

CALORIES

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DIGESTIVE ENZYMES

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EXCLUSIVE TO

Q&A

ASK THE PROS

Myth #2:

“Feed a cold, starve a fever (or virus)” While it’s unclear

What are the common health myths that usually emerge around winter?

Kogi via Facebook

H

ere are a few of our favourites in the hopes of separating common winter health facts from fiction.

Myth #1:

Cold causes colds and flu

This myth tends to be the most pervasive when the temperature heads south. While there is a link between cold weather and the prevalence of colds and flu, it’s completely associational, for a number of reasons.

Only a virus or bacteria can infect your body to make you sick, and the pathogens that cause these infections tend to flourish in cold, dry conditions with low humidity, which makes them more prevalent during winter.

These wintery conditions can also dehydrate mucus – as can air conditioners – which prevents the body from effectively expelling virus particles.

People also tend to stay indoors more during the colder months, and where there are more people congregated in a small area, the chance of passing on an infection increases as we touch communal surfaces or via person-to-person contact.

Reduced exposure to sunlight and a subsequent reduction in vitamin D production can also weaken our immune systems, making us more susceptible, but this is more common in regions that experience shorter days and more adverse weather over winter.

126 Dis-Chem Living Fit

PRO TIP

Keep a metered saline nose spray on hand to moisten nasal passages when the winter air dries them out.

where this advice originated from, most medical specialists agree that it is better to give your body the nutrition and energy it needs to support the immune system and help fight an infection.

Whole, natural foods, especially raw plant foods, are rich in antioxidants and other vitamins and minerals that your body needs to create immune cells and kill off the free radicals that accumulate during this process.

It is worth noting, however, that intermittent fasting has been shown to deliver immuneboosting benefits, but that is usually in the context of otherwise healthy individuals who aren’t trying to fight off an infection.

It is also vital that you replenish lost fluids when you have a fever. You can easily dehydrate when your body temperature remains elevated.

Replacing fluids and electrolytes is critical to recovery. Dehydration can also dry out the mucus in your airways, which can make you more susceptible to other infections, or worsen flu symptoms.

Myth #3:

Exercising outdoors in the cold is bad for your health While it is true that training in extreme cold can place additional stress on your system, particularly when training at high intensity or for prolonged durations, in general, getting outdoors in winter is actually highly beneficial.

Heading outdoors for a run, ride or workout can help to lift your mood and also boosts your immune system as it increases your sun exposure, which produces more vitamin D. Easy cardiovascular exercise is also highly effective at boosting your immune system.

The proviso is that you aren’t already infected, of course. As you’re more likely to catch a cold or flu in autumn and winter, any exercise – indoors or outside – can worsen symptoms and overload your immune system during this time of year. LF

LIFESTYLE FOOD’S BAKING COMBO IS THE IDEAL VALUE-FOR-MONEY BAKING COMBINATION FOR THE HEALTH FOOD ENTHUSIAST. Almond Flour is a delicious choice for its vitamin and mineral and very low carb content, in addition to protein, fibre and healthy fat.

Coconut Flour is a great alternative for anyone who has nut allergies and cannot eat almonds.

Honey is considered one of nature’s miracle sweeteners because it contains a range of beneficial nutrients essential for good health, such as flavonoids and antioxidants, and natural antibacterial properties.

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Xylitol occurs naturally in most plant material including fruit and veg and is extracted from GMO-free corn. It is an ideal sugar substitute for diabetics and anyone who wants to reduce their sugar intake.